{"id":739728,"date":"2025-09-08T11:51:21","date_gmt":"2025-09-08T09:51:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=739728"},"modified":"2025-09-08T11:51:34","modified_gmt":"2025-09-08T09:51:34","slug":"najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/","title":{"rendered":"Najjeftiniji izvor proteina? Mahunarke: njihove zdravstvene prednosti i kako poma\u017eu pri mr\u0161avljenju"},"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.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/#Sto_su_mahunarke\" title=\"\u0160to su mahunarke?\">\u0160to su mahunarke?<\/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.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/#Zasto_biste_ih_trebali_jesti_svaki_tjedan\" title=\"Za\u0161to biste ih trebali jesti svaki tjedan?\">Za\u0161to biste ih trebali jesti svaki tjedan?<\/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.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/#Koje_korisne_hranjive_tvari_sadrze\" title=\"Koje korisne hranjive tvari sadr\u017ee?\">Koje korisne hranjive tvari sadr\u017ee?<\/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.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/#Sto_su_antinutrijenti\" title=\"\u0160to su antinutrijenti?\">\u0160to su antinutrijenti?<\/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.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/#Koje_zdravstvene_prednosti_imaju_mahunarke\" title=\"Koje zdravstvene prednosti imaju mahunarke?\">Koje zdravstvene prednosti imaju mahunarke?<\/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.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/#Jesu_li_mahunarke_prikladne_za_mrsavljenje\" title=\"Jesu li mahunarke prikladne za mr\u0161avljenje?\">Jesu li mahunarke prikladne za mr\u0161avljenje?<\/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.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/#Tko_ne_bi_trebao_jesti_mahunarke\" title=\"Tko ne bi trebao jesti mahunarke?\">Tko ne bi trebao jesti mahunarke?<\/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.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/#Jesu_li_mahunarke_prikladne_za_trudnice_i_djecu\" title=\"Jesu li mahunarke prikladne za trudnice i djecu?\">Jesu li mahunarke prikladne za trudnice i djecu?<\/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.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li znali da <strong>jedna od najhranjivijih namirnica na svijetu<\/strong> \u010desto pro\u0111e nezapa\u017eeno u na\u0161im kuhinjama? Ipak, na\u0161i su preci smatrali mahunarke odli\u010dnim izvorom energije i zdravlja. Me\u0111utim, danas ih \u010desto zanemarujemo u kuhinji.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A to je \u0161teta. Mahunarke su prepune <strong>proteina, vlakana<\/strong> i <strong>minerala<\/strong>. Dok ih mi zaboravljamo, u Indiji su neizostavan dio svakodnevne prehrane, a u Meksiku u\u017eivaju status nacionalnog blaga. Nije ni \u010dudo \u0161to ih je FAO (Organizacija za hranu i poljoprivredu) slu\u017ebeno proglasio <strong>hranom budu\u0107nosti<\/strong>. \u0160tovi\u0161e, UN je proglasio <strong>10. velja\u010de<\/strong> kao <strong>Svjetski dan mahunarki<\/strong>. Njegov je cilj podi\u0107i svijest o tome da mahunarke nisu samo hranjive, ve\u0107 i odr\u017eive za planet.    <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[17]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">U \u010dlanku \u0107ete saznati vi\u0161e o u\u010dinku mahunarki na: <\/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=\"#glycaemia\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>GLIKEMIJA<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>KARDIOVASKULARNO ZDRAVLJE<\/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=\"#digestion\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>PROBAVA<\/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=\"#microbiome\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>MIKROBIOM CRIJEVA<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#anaemia\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>ANEMIJA<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#oxidative-stress\" style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>OKSIDATIVNI STRES<\/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=\"Sto_su_mahunarke\"><\/span>\u0160to su mahunarke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada se ka\u017ee mahunarke, ve\u0107ina ljudi zami\u0161lja <strong>gra\u0161ak<\/strong>, <a href=\"https:\/\/gymbeam.hr\/crvena-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>le\u0107u<\/strong><\/a> ili <a href=\"https:\/\/gymbeam.hr\/bio-crni-grah-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>grah<\/strong><\/a><strong>. Me\u0111utim, ova biljna porodica mnogo je raznolikija nego \u0161to mo\u017eda mislite. Uklju\u010duje i kremasti <a href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>slanutak<\/strong><\/a><strong>, soju<\/strong> i <a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kikiriki<\/strong><\/a><strong>, koje smatramo ora\u0161astim plodovima, ali su zapravo mahunarke. Svima im je zajedni\u010dka jedna stvar \u2013 rastu u <strong>mahunama<\/strong>, po kojima su i dobile ime.<\/strong><\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mahunarke prate \u010dovje\u010danstvo tisu\u0107lje\u0107ima. Bile su prehrambeni <strong>stup drevnih civilizacija<\/strong>, od Mezopotamije i Egipta do Maja u Latinskoj Americi. Pro\u0161irile su se svijetom zahvaljuju\u0107i svojoj izvrsnoj nutritivnoj vrijednosti i otpornosti na uzgoj. Danas \u010dine osnovu tradicionalnih <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijska-kuhinja-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>indijskih<\/strong><\/a><strong> dhala<\/strong>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/meksicka-kuhinja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>meksi\u010dkih<\/strong><\/a><strong> burritosa<\/strong> ili, na primjer, <strong>mediteranskog humusa<\/strong>. Svaka je kultura udahnula svoju pri\u010du u njih, ali jo\u0161 uvijek imaju jednu zajedni\u010dku stvar \u2013 one su univerzalna, pristupa\u010dna i iznimno hranjiva hrana koja ne bi smjela nedostajati u Va\u0161oj <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">zdravoj prehrani<\/a>.   <\/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\/08\/iStock-1423720115-1124x749.jpg\" alt=\"\u0160to su mahunarke? \" class=\"wp-image-739082\" title=\"\u0160to su mahunarke? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1423720115-2048x1365.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=\"Zasto_biste_ih_trebali_jesti_svaki_tjedan\"><\/span>Za\u0161to biste ih trebali jesti svaki tjedan? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mahunarke su male, ali njihove su prednosti ogromne. Zasitne su, opskrbljuju tijelo hranjivim tvarima i mogu podr\u017eati, na primjer, <strong>zdravlje srca, probavu<\/strong> i <strong>stabilnu razinu \u0161e\u0107era u krvi<\/strong>. Prema preporukama stru\u010dnjaka, trebali biste ih jesti najmanje <strong>2\u20133 puta tjedno<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao bonus, one su <strong>prirodno bez glutena<\/strong>, tako da osobe s celijakijom, alergijom na <a href=\"https:\/\/gymbeam.hr\/blog\/gluten-je-li-zaista-stetan-za-sve-nas\/\" target=\"_blank\" rel=\"noreferrer noopener\">gluten<\/a> ili necelijakijskom preosjetljivo\u0161\u0107u na gluten mogu u\u017eivati u njima bez brige. A kada dodamo \u010dinjenicu da su <strong>jeftine, pristupa\u010dne<\/strong> i <strong>ekolo\u0161ke<\/strong>, dobivamo hranu koja koristi ne samo Vama, ve\u0107 i planetu.  <\/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=\"Koje_korisne_hranjive_tvari_sadrze\"><\/span>Koje korisne hranjive tvari sadr\u017ee? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iza nenametljivog izgleda mahunarki krije se prava nutritivna snaga. One su izvor <strong>makro<\/strong> i <strong>mikronutrijenata<\/strong>, koji opskrbljuju tijelo energijom, podr\u017eavaju zdravlje i doprinose prevenciji raznih bolesti. Pogledajmo pobli\u017ee koje tvari \u010dine mahunarke iznimnom hranom.  <\/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. Proteini <\/h3>\n\n\n\n<p>Mahunarke su me\u0111u najboljim i najjeftinijim izvorima <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteina<\/a>. Proteini \u010dine, u prosjeku, <strong>17\u201340 % njihove te\u017eine<\/strong>. Na primjer, 50 g sirovog slanutka sadr\u017ei otprilike 10 g proteina. Zato su klju\u010dna hrana za <a href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegetarijance<\/strong><\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vegane<\/strong><\/a> i poma\u017eu im da zadovolje svoje dnevne potrebe za ovim makronutrijentom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako su proteini u mahunarkama djelomi\u010dno ograni\u010deni ni\u017eim sadr\u017eajem nekih esencijalnih <a href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noreferrer noopener\">aminokiselina<\/a> (posebno metionina), ovaj se nedostatak lako mo\u017ee nadoknaditi kombiniranjem s <strong>\u017eitaricama<\/strong>. \u017ditarice su, s druge strane, bogate njima. Klasi\u010dna kombinacija <a href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ri\u017ee<\/strong><\/a> i <strong>graha<\/strong> ili <strong>humusa<\/strong> s <strong>pita kruhom<\/strong> nije samo kulinarski do\u017eivljaj, ve\u0107 i mudar izbor iz perspektive uravnote\u017eene prehrane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upravo zahvaljuju\u0107i proteinima tijelo se mo\u017ee <strong>regenerirati, graditi mi\u0161i\u0107e, proizvoditi hormone, enzime<\/strong> i <strong>antitijela<\/strong>, koja \u0161tite od infekcija. Istodobno, poma\u017eu <strong>da se dulje osje\u0107ate sitima<\/strong>. Stoga su biljni proteini iz mahunarki od velike va\u017enosti za na\u0161e zdravlje i izvrsni su ne samo za ljude koji imaju <strong>isklju\u010divo biljnu<\/strong> prehranu, ve\u0107 i za <strong>sporta\u0161e<\/strong> i sve one koji \u017eele imati <strong>dovoljno<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kvalitetnih proteina<\/strong><\/a> u svojoj prehrani. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup>  <\/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\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg\" alt=\"Proteini u mahunarkama \" class=\"wp-image-739100\" title=\"Proteini u mahunarkama \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/cz_immanuel_adenubi_04-052023_16_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Slo\u017eeni ugljikohidrati<\/h3>\n\n\n\n<p>Mahunarke su bogat izvor slo\u017eenih <a href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\">ugljikohidrata<\/a>, koji se, za razliku od jednostavnih \u0161e\u0107era, <strong>sporije probavljaju<\/strong>. Zahvaljuju\u0107i tome, <strong>postupno osiguravaju energiju<\/strong> i poma\u017eu u sprje\u010davanju naglih fluktuacija \u0161e\u0107era u krvi i ukupne energije. To \u0107e cijeniti ne samo osobe s dijabetesom, ve\u0107 i svi oni koji se \u017eele <strong>dulje osje\u0107ati sitima<\/strong> i <strong>puni energije<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga nije slu\u010dajno da slo\u017eeni ugljikohidrati s pravom \u010dine veliki udio <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">raznolike i uravnote\u017eene prehrane<\/a>. Oni su <strong>glavni izvor energije<\/strong> za na\u0161e tijelo i mozak. Temeljno utje\u010du na to kako se osje\u0107amo nakon obroka, jer nas zasite i osiguravaju stabilnu opskrbu gorivom bez neugodnih promjena raspolo\u017eenja ili umora.   <\/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. Vlakna<\/h3>\n\n\n\n<p>Jedna od najve\u0107ih prednosti mahunarki je njihov visok sadr\u017eaj <a href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\">vlakana<\/a>, u prosjeku <strong>13 g\/100 g<\/strong>. Dobra vijest je da sadr\u017ee i <strong>topljive<\/strong> i <strong>netopljive oblike<\/strong>. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Topljiva vlakna djeluju poput <strong>gela<\/strong>, koji usporava probavu i poma\u017ee <strong>da se dulje osje\u0107ate sitima<\/strong>. <\/li>\n\n\n\n<li><strong>Netopljiva vlakna<\/strong>, s druge strane, podr\u017eavaju pravilnu <strong>funkciju crijeva<\/strong>. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i mahunarkama, dobivate savr\u0161enu kombinaciju ovih u\u010dinaka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redovita konzumacija mahunarki mo\u017ee, zahvaljuju\u0107i vlaknima, pomo\u0107i u sprje\u010davanju <strong>zatvora<\/strong> i podr\u017eati <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mikrobiom crijeva<\/strong><\/a><strong>. Crijevne bakterije fermentiraju <a href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\">vlakna<\/a> u <strong>masne kiseline kratkog lanca (SCFAs)<\/strong>, koje su korisne za crijevno okru\u017eenje i imunitet. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,6]<\/mark><\/sup><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste iskoristili sve prednosti vlakana, trebali biste konzumirati <strong>25\u201330 g<\/strong> dnevno. S jednim obrokom mahunarki mo\u017eete lako pokriti do tre\u0107ine ove koli\u010dine. Na primjer, 50 g sirovog <a href=\"https:\/\/gymbeam.hr\/mungo-grah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mung graha<\/a> sadr\u017ei oko <strong>8 g vlakana<\/strong>.  <\/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=\"5951,5333,105073,95092,95218,53080,105181,62785,105163,53113,105157,105169,62779\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Masti<\/h3>\n\n\n\n<p>Za razliku od <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\">ora\u0161astih plodova<\/a> ili sjemenki, mahunarke prirodno sadr\u017ee <strong>vrlo malo masti<\/strong>, obi\u010dno manje od 5 g na 100 g. Iznimke su soja i kikiriki, koji su energetski gu\u0161\u0107i zbog svog sadr\u017eaja <strong>zdravih<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>masti<\/strong><\/a><strong>.<\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Masti u mahunarkama su korisne za zdravlje, jer u njima prevladavaju <strong>nezasi\u0107ene masne kiseline<\/strong>. Soja je, na primjer, zna\u010dajan izvor <strong>omega-3 masnih kiselina<\/strong> u obliku <strong>alfa-linolenske kiseline (ALA)<\/strong>, a kikiriki osigurava vrijedne <strong>mononezasi\u0107ene masti<\/strong>, sli\u010dne onima u <a href=\"https:\/\/gymbeam.hr\/bio-ekstra-djevicansko-maslinovo-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">maslinovom ulju<\/a>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i niskom sadr\u017eaju zasi\u0107enih masti i povoljnom profilu masnih kiselina, mahunarke su izvrstan dodatak zdravoj prehrani koja podr\u017eava kardiovaskularno zdravlje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vitamini i minerali <\/h3>\n\n\n\n<p>Mahunarke nisu samo izvor proteina i ugljikohidrata, ve\u0107 i pravi rezervoar <a href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noreferrer noopener\">minerala<\/a>. Posebno se isti\u010du svojim sadr\u017eajem <a href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamina B<\/strong><\/a>. Bogate su <a href=\"https:\/\/gymbeam.hr\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tiaminom (vitamin B1)<\/a>, <a href=\"https:\/\/gymbeam.hr\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">riboflavinom (vitamin B2)<\/a> i <a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">folatom (vitamin B9)<\/a>, koji je neophodan za stvaranje crvenih krvnih stanica i pravilan razvoj fetalnog \u017eiv\u010danog sustava tijekom trudno\u0107e. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u mineralima vrijedi spomenuti <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\">magnezij<\/a>, <a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kalij<\/a>, <a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" rel=\"noreferrer noopener\">cink<\/a>, <a href=\"https:\/\/gymbeam.hr\/bakrov-bisglicinat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">bakar<\/a> i <a href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noreferrer noopener\">\u017eeljezo<\/a>. Me\u0111utim, treba napomenuti da apsorpciju nekih od njih (posebno \u017eeljeza i cinka) mogu smanjiti <strong>antinutrijenti<\/strong> u mahunarkama,  <strong> <\/strong>kao \u0161to je <strong>fitinska kiselina<\/strong>. Me\u0111utim, njihov se sadr\u017eaj mo\u017ee smanjiti pravilnom pripremom, kao \u0161to su namakanje, klijanje ili fermentacija. Zahvaljuju\u0107i tome, dobit \u0107ete ve\u0107u dozu ovih hranjivih tvari iz mahunarki.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-1124x749.jpeg\" alt=\"Vitamini u mahunarkama \" class=\"wp-image-739117\" title=\"Vitamini u mahunarkama \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/IMG_7080_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Ostale bioaktivne tvari <\/h3>\n\n\n\n<p>Osim osnovnih hranjivih tvari, mahunarke sadr\u017ee i razne <strong>bioaktivne tvari<\/strong> koje im daju dodatnu vrijednost. To uklju\u010duje, na primjer:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Polifenoli i flavonoidi<\/strong>, koji su antioksidansi koji poma\u017eu u za\u0161titi stanica od o\u0161te\u0107enja slobodnih radikala. Zahvaljuju\u0107i tome, poma\u017eu u sprje\u010davanju razvoja kroni\u010dnih bolesti (npr. metaboli\u010dkih, poput dijabetesa).  <\/li>\n\n\n\n<li><strong>Izoflavoni<\/strong> (posebno u soji), tj. <strong>fitoestrogeni<\/strong>, koji mogu pomo\u0107i u ubla\u017eavanju simptoma menopauze i podr\u017eati zdravlje kostiju i srca.<\/li>\n\n\n\n<li><strong>Saponini<\/strong>, koji mogu doprinijeti smanjenju kolesterola i podr\u0161ci imunolo\u0161kom sustavu.<\/li>\n\n\n\n<li><strong>Rezistentni \u0161krob<\/strong>, koji djeluje sli\u010dno vlaknima, fermentira u debelom crijevu i proizvodi masne kiseline kratkog lanca korisne za mikrobiom crijeva.<\/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\">Prosje\u010dni sadr\u017eaj hranjivih tvari u mahunarkama<\/h3>\n\n\n\n<p>Vrijednosti u tablici su prosje\u010dne i mogu varirati za pojedine vrste ovisno o kvaliteti tla, obradi itd.<\/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\">Mahunarka<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energetska vrijednost<\/th><th class=\"has-text-align-center\" data-align=\"center\">Proteini<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ugljikohidrati<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vlakna<\/th><th class=\"has-text-align-center\" data-align=\"center\">Masti<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u017eeljezo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Crveni grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">337 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">22,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/mungo-grah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Mung grah<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">347 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sme\u0111a le\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">352 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/crvena-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Crvena le\u0107a<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">358 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">52 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Slanutak<\/td><td class=\"has-text-align-center\" data-align=\"center\">378 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">51 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Soja<\/td><td class=\"has-text-align-center\" data-align=\"center\">446<\/td><td class=\"has-text-align-center\" data-align=\"center\">36 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gra\u0161ak<\/td><td class=\"has-text-align-center\" data-align=\"center\">364 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">39 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\">Kikiriki<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">588 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">19 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">43 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,6 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[16]<\/span><\/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=\"Sto_su_antinutrijenti\"><\/span>\u0160to su antinutrijenti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada \u010dujete izraz \u201eantinutrijenti\u201d, mo\u017eda zami\u0161ljate ne\u0161to opasno za zdravlje. Ali u stvarnosti, oni su samo prirodni dio mahunarki koje biljke koriste kao <strong>za\u0161titu od \u0161teto\u010dina<\/strong>. Njihov je nedostatak \u0161to mogu ote\u017eati tijelu apsorpciju nekih hranjivih tvari i ponekad uzrokovati neugodno <a href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\">nadutost<\/a>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, sjajna je vijest da znamo kako se nositi s njima. Oni zasigurno nisu tvari zbog kojih biste trebali izbjegavati mahunarke. <strong>Namakanje<\/strong> mahunarki nekoliko sati, <strong>kuhanje, klijanje<\/strong> ili <strong>fermentacija<\/strong> mogu <strong>zna\u010dajno smanjiti njihov sadr\u017eaj<\/strong>. To ih \u010dini lak\u0161ima za probavu, a Vi \u0107ete dobiti maksimum svih korisnih tvari iz njih <strong>bez nadutosti<\/strong>.   <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"715\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1124x715.jpg\" alt=\"\u0160to su antinutrijenti? \" class=\"wp-image-739134\" title=\"\u0160to su antinutrijenti? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1124x715.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-400x255.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-1536x978.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1370296742-2048x1303.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_zdravstvene_prednosti_imaju_mahunarke\"><\/span>Koje zdravstvene prednosti imaju mahunarke? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako se mahunarke konzumiraju u dovoljnim koli\u010dinama, poma\u017eu u smanjenju rizika od raznih kroni\u010dnih bolesti. To uklju\u010duje, na primjer, pretilost, dijabetes, kardiovaskularne probleme, pa \u010dak i neke vrste onkolo\u0161kih bolesti.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"glycaemia\">1. Poma\u017eu u kontroli razine \u0161e\u0107era u krvi <\/h3>\n\n\n\n<p>Razine \u0161e\u0107era u krvi prirodno fluktuiraju tijekom dana, ali nagle fluktuacije mogu uzrokovati umor, razdra\u017eljivost ili \u017eudnju za slatkim. Dugoro\u010dno, ove fluktuacije tako\u0111er mogu doprinijeti razvoju inzulinske rezistencije ili dijabetesa tipa 2, koji danas poga\u0111a vi\u0161e od <strong>460 milijuna ljudi diljem svijeta<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mahunarke poma\u017eu u odr\u017eavanju stabilnije razine \u0161e\u0107era u krvi iz ovih razloga:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Imaju <strong>nizak glikemijski indeks<\/strong>, tako da razina \u0161e\u0107era u krvi raste sporije nakon obroka.<\/li>\n\n\n\n<li>Sadr\u017ee <strong>topljiva vlakna i rezistentni \u0161krob<\/strong>, koji usporavaju apsorpciju \u0161e\u0107era u krv.<\/li>\n\n\n\n<li>Osiguravaju <strong>polifenole s antioksidativnim u\u010dincima<\/strong>, koji podr\u017eavaju zdravu funkciju stanica i poma\u017eu u smanjenju oksidativnog stresa. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<p>S mahunarkama u Va\u0161oj prehrani, mo\u017eete lak\u0161e kontrolirati \u0161e\u0107er u krvi i povezane fluktuacije energije.<\/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\/08\/it_emily_gervasio_032025-1124x751.png\" alt=\"U\u010dinak mahunarki na \u0161e\u0107er u krvi \" class=\"wp-image-739151\" title=\"U\u010dinak mahunarki na \u0161e\u0107er u krvi \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-1124x751.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-400x267.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025-1536x1026.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/it_emily_gervasio_032025.png 1720w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">2. Pobolj\u0161avaju kardiovaskularno zdravlje <\/h3>\n\n\n\n<p>Kardiovaskularne bolesti su <strong>naj\u010de\u0161\u0107i uzrok smrti u svijetu<\/strong>. Prema WHO-u, odgovorne su za vi\u0161e od 17 milijuna smrti godi\u0161nje. Njihovi glavni \u010dimbenici rizika su visoke razine <a href=\"https:\/\/gymbeam.hr\/blog\/sto-uzrokuje-visoki-kolesterol-i-kako-ga-mozete-sniziti\/\" target=\"_blank\" rel=\"noreferrer noopener\">LDL kolesterola<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/sto-uzrokuje-visoki-krvni-tlak-i-kako-ga-sniziti\/\" target=\"_blank\" rel=\"noreferrer noopener\">visoki krvni tlak<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mahunarke mogu pomo\u0107i u za\u0161titi srca na nekoliko na\u010dina: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sadr\u017ee <strong>topljiva vlakna<\/strong>, koja ve\u017eu \u017eu\u010dne kiseline i smanjuju reapsorpciju kolesterola.<\/li>\n\n\n\n<li>Izvor su <strong>saponina<\/strong> i <strong>polifenola<\/strong>, koji tako\u0111er poma\u017eu u kontroli razine kolesterola. <\/li>\n\n\n\n<li>Imaju nizak sadr\u017eaj zasi\u0107enih masti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i tim svojstvima, uklju\u010divanjem le\u0107e, graha ili slanutka u svoju prehranu, mo\u017eete prirodno podr\u017eati zdravlje srca. Pomo\u0107i \u0107e u smanjenju rizika od <strong>ateroskleroze<\/strong> (otvrdnu\u0107a arterija) i, posljedi\u010dno, na primjer, <strong>infarkta miokarda<\/strong> ili <strong>mo\u017edanog udara<\/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\" id=\"digestion\">3. Mogu pobolj\u0161ati probavu <\/h3>\n\n\n\n<p>Probavni problemi kao \u0161to su zatvor ili nadutost poga\u0111aju mnoge od nas. Procjenjuje se da do <strong>15 % ljudi diljem svijeta<\/strong> pati od kroni\u010dnog zatvora, a njegova u\u010destalost <strong>raste s godinama<\/strong>. Jedan od glavnih razloga je <strong>prehrana siroma\u0161na vlaknima<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mahunarke su prirodni izvor istih, posebno <strong>netopljivih vlakana<\/strong>, koja poti\u010du redovito pra\u017enjenje crijeva i olak\u0161avaju pra\u017enjenje. Stoga redovita konzumacija mo\u017ee <strong>pomo\u0107i u sprje\u010davanju zatvora<\/strong> i pobolj\u0161ati <strong>ukupnu kvalitetu probave<\/strong>.   <\/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=\"microbiome\">4. Tako\u0111er utje\u010du na mikrobiom crijeva<\/h3>\n\n\n\n<p>Crijevni mikrobiom fascinantan je ekosustav milijardi bakterija koje utje\u010du ne samo na probavu, ve\u0107 i na imunitet i raspolo\u017eenje. A prehrana je jedan od glavnih \u010dimbenika koji odre\u0111uju prevladavaju li u njemu korisne ili \u0161tetne bakterije.  <\/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\">Mahunarke su izvrsna hrana za crijevnu mikrofloru jer sadr\u017ee:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Topiva vlakna i rezistentni \u0161krob<\/strong>, koji djeluju kao prebiotici i hrane korisne bakterije.<\/li>\n\n\n\n<li><strong>Polifenole<\/strong>, koji imaju antioksidativne i protuupalne u\u010dinke.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom fermentacije vlakana, bakterije proizvode <strong>masne kiseline kratkog lanca (SCFA)<\/strong>, poput butirata. One hrane crijevne stanice, imaju protuupalne u\u010dinke i poma\u017eu oja\u010dati za\u0161titnu barijeru crijeva. Redovita konzumacija mahunarki stoga mo\u017ee potaknuti rast dobrih bakterija i time podr\u017eati Va\u0161 imunitet, probavu i cjelokupno blagostanje.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1124x750.jpg\" alt=\"U\u010dinak mahunarki na crijevni mikrobiom\" class=\"wp-image-739168\" title=\"U\u010dinak mahunarki na crijevni mikrobiom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1215593861-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"anaemia\">5. Poma\u017eu u sprje\u010davanju anemije<\/h3>\n\n\n\n<p><strong>Anemija zbog nedostatka \u017eeljeza<\/strong> naj\u010de\u0161\u0107i je nutritivni poreme\u0107aj &#8211; prema WHO-u, poga\u0111a pribli\u017eno <strong>30% \u017eena u reproduktivnoj dobi<\/strong> i <strong>40% djece<\/strong> diljem svijeta. Manifestira se kao umor, bljedilo, lo\u0161a izvedba ili \u010deste infekcije.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Mahunarke mogu pridonijeti prevenciji anemije jer:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sadr\u017ee samo <a href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eeljezo<\/strong><\/a><strong>.<\/strong><\/li>\n\n\n\n<li>One su izvor <strong>folata<\/strong>, koji je neophodan za proizvodnju crvenih krvnih stanica. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako je \u017eeljezo <strong>ne-hemsko,<\/strong> \u0161to zna\u010di da ima <strong>manju apsorpciju od hemnog \u017eeljeza iz \u017eivotinjskih izvora,<\/strong> mo\u017eete upravljati time. Apsorpcija se mo\u017ee pove\u0107ati kombiniranjem s hranom koja sadr\u017ei <a href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamin C<\/strong><\/a><strong>,<\/strong> poput paprika ili bobi\u010dastog vo\u0107a. Tako\u0111er je mo\u017eete pobolj\u0161ati pravilnom pripremom, posebno namakanjem, klijenjem ili fermentacijom.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ako dodate svje\u017ee povr\u0107e <strong>bogato<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/vitamin-c-sve-sto-o-njemu-morate-znati-dok-nije-kasno\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitaminom C<\/strong><\/a><span style=\"margin: 0px; padding: 0px;\"> <\/span>u Va\u0161 gula\u0161 od le\u0107e, na primjer, dobit \u0107ete ve\u0107u dozu \u017eeljeza iz njega i u\u010dinkovitije podr\u017eati Va\u0161 imunitet ili se boriti protiv umora.<\/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=\"oxidative-stress\">6. Imaju antioksidativne u\u010dinke<\/h3>\n\n\n\n<p>Na\u0161e je tijelo svakodnevno izlo\u017eeno slobodnim radikalima koji o\u0161te\u0107uju stanice i pridonose razvoju bolesti kao \u0161to su kardiovaskularni problemi, dijabetes ili onkolo\u0161ke bolesti. Kada ih ima previ\u0161e, dolazi do <strong>oksidativnog stresa<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mahunarke su bogat izvor antioksidativnih tvari kao \u0161to su <strong>polifenoli, flavonoidi, tanini i saponini<\/strong>. <\/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=\"Jesu_li_mahunarke_prikladne_za_mrsavljenje\"><\/span>Jesu li mahunarke prikladne za mr\u0161avljenje? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cak i <a href=\"https:\/\/gymbeam.hr\/blog\/kako-smrsaviti\/\" target=\"_blank\" rel=\"noreferrer noopener\">mr\u0161avljenje<\/a> i redukcijska dijeta ne bi se trebali svoditi na izgladnjivanje i ekstremno uskra\u0107ivanje. Prehrana bi trebala biti raznolika, uravnote\u017eena i svakako uklju\u010divati mahunarke. Zapravo, one mogu prili\u010dno <strong>olak\u0161ati mr\u0161avljenje.<\/strong>     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i svojoj sposobnosti da zasite, poma\u017eu smanjiti koli\u010dinu unesenih kalorija. Njihovi <strong>proteini<\/strong> i <strong>vlakna<\/strong> usporavaju probavu, tako da glad ne dolazi tako brzo nakon tanjura graha ili slanutka. Istodobno, energija se osloba\u0111a postupno, \u0161to mo\u017ee ograni\u010diti njezine neugodne fluktuacije.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uklju\u010divanje mahunarki stoga zapravo mo\u017ee podr\u017eati mr\u0161avljenje i tako\u0111er pomo\u0107i u odr\u017eavanju postignutih rezultata dugoro\u010dno. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,10]<\/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\/08\/iStock-1326241260-1124x750.jpg\" alt=\"Utjecaj mahunarki na mr\u0161avljenje\" class=\"wp-image-739185\" title=\"Utjecaj mahunarki na mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1326241260-2048x1367.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=\"Tko_ne_bi_trebao_jesti_mahunarke\"><\/span>Tko ne bi trebao jesti mahunarke? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako su mahunarke me\u0111u najzdravijim namirnicama, postoje situacije u kojima mogu uzrokovati pote\u0161ko\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sindrom iritabilnog crijeva (IBS):<\/strong> mahunarke sadr\u017ee ve\u0107i udio fermentabilnih ugljikohidrata (FODMAP), koji mogu uzrokovati nadutost i bol u trbuhu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-giht-kako-se-razvija-i-sto-jesti-na-dijeti-s-niskim-udjelom-purina\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Giht<\/strong><\/a><strong>:<\/strong> neke vrste imaju vi\u0161e purina, koji mogu pove\u0107ati razinu mokra\u0107ne kiseline i pogor\u0161ati simptome.<\/li>\n\n\n\n<li><strong>Probavne smetnje i osjetljiv \u017eeludac:<\/strong> za osobe sa slabijom probavom, mahunarke mogu biti te\u0161ke za obradu; preporu\u010dljivo je zapo\u010deti s manjim porcijama, odabrati lak\u0161e vrste (npr. crvena le\u0107a) te pravilno namakati i kuhati mahunarke. <\/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=\"Jesu_li_mahunarke_prikladne_za_trudnice_i_djecu\"><\/span>Jesu li mahunarke prikladne za trudnice i djecu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mahunarke su izvrstan izvor hranjivih tvari koje su posebno va\u017ene za <a href=\"https:\/\/gymbeam.hr\/blog\/prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini\/\" target=\"_blank\" rel=\"noreferrer noopener\">trudnice<\/a> i djecu &#8211; sadr\u017ee <strong>folat<\/strong> za pravilan razvoj djetetovog \u017eiv\u010danog sustava, <strong>\u017eeljezo<\/strong> za prevenciju anemije, <strong>proteine<\/strong> za rast i <strong>vlakna,<\/strong> koja poma\u017eu u sprje\u010davanju zatvora tijekom trudno\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za djecu je prikladno uvoditi ih postupno i u obliku juha ili ka\u0161a kako bi bile probavljivije. Za trudnice se preporu\u010duju dobro namo\u010dene i kuhane mahunarke, koje smanjuju rizik od nadutosti.  <\/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\/08\/iStock-1156905122-1124x749.jpg\" alt=\"Jesu li mahunarke prikladne za djecu i trudnice? \" class=\"wp-image-739206\" title=\"Jesu li mahunarke prikladne za djecu i trudnice? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/08\/iStock-1156905122-2048x1365.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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda je vrijeme da date mahunarkama priliku, \u010dak i ako ste ih do sada izbjegavali. Ove obi\u010dne namirnice imaju izvanrednu korist za nas. U jednom obroku mogu nam ponuditi zna\u010dajnu dozu <strong>proteina, vlakana, vitamina, minerala<\/strong> i <strong>antioksidansa.<\/strong> Zahvaljuju\u0107i tome, one zatim podr\u017eavaju zdravlje <strong>srca, crijeva<\/strong> i tako\u0111er poma\u017eu kod <strong>mr\u0161avljenja.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tovi\u0161e, one su <strong>dostupne<\/strong> i <strong>pristupa\u010dne,<\/strong> \u0161to \u0107e zasigurno zadovoljiti i Va\u0161 nov\u010danik. Uklju\u010dite ih u svoju prehranu i steknite jo\u0161 jednog partnera na Va\u0161em putu do boljeg zdravlja.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako Vam je ovaj \u010dlanak bio koristan, podijelite ga me\u0111u svojim prijateljima i poznanicima. I pri\u010dekajte sljede\u0107i dio, u kojem \u0107emo pogledati pojedine vrste mahunarki i njihovu upotrebu u kuhinji.  <\/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.hr\/mahunarke\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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>Mahunarke se \u010desto zanemaruju, \u0161to je velika \u0161teta. Bogate su vlaknima, proteinima i raznim vitaminima i mineralima. Zahvaljuju\u0107i svom jedinstvenom sastavu, isti\u010du se i po svojim zdravstvenim prednostima. U ovom \u010dlanku saznat \u0107ete koje su to prednosti i je li dobro jesti mahunarke \u010dak i ako \u017eelite smr\u0161avjeti.    <\/p>\n","protected":false},"author":156,"featured_media":739065,"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":[135],"tags":[6668,7352,6272,7586,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-739728","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-plan-prehrane-hr","9":"tag-prehrana-hr","10":"tag-proteini-hr","11":"tag-vlakna-hr","12":"tag-zdrav-nacin-zivota-hr","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>Najjeftiniji izvor proteina? 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