{"id":739746,"date":"2025-09-08T12:03:12","date_gmt":"2025-09-08T10:03:12","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=739746"},"modified":"2025-09-08T12:03:21","modified_gmt":"2025-09-08T10:03:21","slug":"7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/","title":{"rendered":"7 najboljih vrsta mahunarki: po \u010demu se grah razlikuje od le\u0107e i kako ih pripremiti bez nadutosti"},"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\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/#Vodic_kroz_7_vrsta_mahunarki\" title=\"Vodi\u010d kroz 7 vrsta mahunarki\">Vodi\u010d kroz 7 vrsta mahunarki<\/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\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/#Prosjecni_sadrzaj_hranjivih_tvari_u_mahunarkama\" title=\"Prosje\u010dni sadr\u017eaj hranjivih tvari u mahunarkama\">Prosje\u010dni sadr\u017eaj hranjivih tvari u mahunarkama<\/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\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/#Kako_poboljsati_probavljivost_mahunarki_i_izbjeci_nadutost\" title=\"Kako pobolj\u0161ati probavljivost mahunarki i izbje\u0107i nadutost?\">Kako pobolj\u0161ati probavljivost mahunarki i izbje\u0107i nadutost?<\/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\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/#Kako_kuhati_mahunarke\" title=\"Kako kuhati mahunarke?\">Kako kuhati mahunarke?<\/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\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/#Koliko_cesto_biste_trebali_jesti_mahunarke_tjedno\" title=\"Koliko \u010desto biste trebali jesti mahunarke tjedno?\">Koliko \u010desto biste trebali jesti mahunarke tjedno?<\/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\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/#Kako_dodati_mahunarke_u_svoju_prehranu\" title=\"Kako dodati mahunarke u svoju prehranu?\">Kako dodati mahunarke u svoju prehranu?<\/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\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/#Kako_cuvati_mahunarke\" title=\"Kako \u010duvati mahunarke?\">Kako \u010duvati 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\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/#Sto_biste_trebali_zapamtiti_iz_ovoga\" title=\"\u0160to biste trebali zapamtiti iz ovoga?\">\u0160to biste trebali zapamtiti iz ovoga?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svijet mahunarki pun je <strong>boja<\/strong> i <strong>okusa<\/strong>. Ova raznolika skupina namirnica, od graha i le\u0107e do slanutka i gra\u0161ka, popularna je diljem svijeta tisu\u0107ama godina. Jeste li znali da najstariji arheolo\u0161ki nalaz le\u0107e datira iz <strong>8000. godine prije Krista?<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na prvi pogled, nenametljive mahunarke doslovno su riznica zdravlja. Bogate su <strong>proteinima, vlaknima, vitaminima<\/strong> i <strong>mineralima<\/strong>, \u0161to ih \u010dini idealnim dijelom Va\u0161e prehrane. Unato\u010d tome, mnogi ih ljudi izbjegavaju.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Velika je \u0161teta ne iskoristiti ih u potpunosti u kuhinji. U <a href=\"https:\/\/gymbeam.hr\/blog\/najjeftiniji-izvor-proteina-mahunarke-njihove-zdravstvene-prednosti-i-kako-pomazu-pri-mrsavljenju\/\" target=\"_blank\" rel=\"noreferrer noopener\">prvom dijelu na\u0161eg vodi\u010da<\/a> detaljno smo razmotrili za\u0161to se mahunarke smatraju <strong>hranom budu\u0107nosti<\/strong> i koje <strong>zdravstvene prednosti<\/strong> nude. Sada \u0107emo jo\u0161 dublje zaroniti u njihov raznoliki svijet i pokazati Vam kako ih lako mo\u017eete uklju\u010diti u svoju prehranu. Istra\u017eimo vrste mahunarki koje postoje, za\u0161to ih se isplati jesti i kako ih pravilno pripremiti.    <\/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_kroz_7_vrsta_mahunarki\"><\/span>Vodi\u010d kroz 7 vrsta mahunarki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Grah<\/h3>\n\n\n\n<p>Grah je me\u0111u najra\u0161irenijim mahunarkama u svijetu i ima bezbroj sorti. Njihova velika prednost je njihov <strong>visok udio proteina, vlakana, \u017eeljeza<\/strong> i <strong>antioksidansa<\/strong>. Zanimljivo je da neke sorte sadr\u017ee znatno vi\u0161e biljnih pigmenata (antocijana), koji im daju ne samo lijepu boju, ve\u0107 i <strong>antioksidativne u\u010dinke<\/strong>.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Grah je nevjerojatno svestran u kuhinji. Koristi se u juhama, varivima, salatama, pa \u010dak i namazima.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje vrste graha postoje? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Crveni grah (bubre\u017easti grah)<\/strong> ima \u010dvr\u0161\u0107u teksturu i suptilno sladak okus. To sprje\u010dava njihovo raspadanje tijekom kuhanja, \u0161to ih \u010dini idealnim za variva, kao \u0161to je tipi\u010dni <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-tradicionalni-meksicki-chilli-con-carne-s-rizom\/\" target=\"_blank\" rel=\"noreferrer noopener\">chilli con carne<\/a>. Isti\u010du se svojim sadr\u017eajem <strong>antocijana<\/strong>, biljnih pigmenata sli\u010dnih onima koji se nalaze u borovnicama, koji imaju antioksidativne u\u010dinke. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup>    <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/azuki-grah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Adzuki<\/strong><\/a><strong> <\/strong>je mali grah koji potje\u010de iz Azije, popularan, na primjer, u japanskoj kuhinji. Mo\u017eda ga znate kao sastojak slatke <strong>Anko paste<\/strong>, koja se koristi u japanskim desertima poput <strong>mochija<\/strong> ili <strong>dorayakija<\/strong>.  <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/mungo-grah-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Mung<\/strong><\/a><strong> <\/strong>je zeleni grah, tako\u0111er popularan u azijskoj kuhinji. Sam grah je <strong>lako probavljiv<\/strong> i popularan, na primjer, u <strong>juhama<\/strong> ili kao osnova za <strong>dhal<\/strong>. Njegove su <strong>klice<\/strong> tako\u0111er dobro poznate, sadr\u017ee jo\u0161 vi\u0161e vitamina i drugih korisnih komponenti od same mahunarke.  <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/bio-crni-grah-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Crni grah<\/strong><\/a><strong> <\/strong>ima zemljaniji okus koji odgovara gustim juhama ili <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-socni-govedi-burrito-s-kvinojom\/\" target=\"_blank\" rel=\"noreferrer noopener\">burritosima<\/a>. Sadr\u017ee mnogo <strong>antocijana<\/strong>, koji im daju zna\u010dajne antioksidativne u\u010dinke.  <\/li>\n\n\n\n<li><strong>Pinto grah<\/strong> ima tipi\u010dnu pjegavu ko\u017eu koja nakon kuhanja postaje crvenkasto-sme\u0111a. <\/li>\n\n\n\n<li><strong>Lima (masleni) grah<\/strong> ima velika, blijeda zrna s nje\u017enim okusom maslaca. Izvrsni su za juhe, umake, variva, povrtne rague ili pirjana jela. <\/li>\n\n\n\n<li><strong>Navy grah<\/strong> je tako\u0111er poznat kao haricot grah ili bijeli grah. Ova mala, ovalna sorta potje\u010de iz Amerike i popularna je u salatama i mije\u0161ana kao osnova za namaze.  <\/li>\n\n\n\n<li><strong>Fava grah<\/strong>, tako\u0111er poznat kao <strong>bob<\/strong>, ima velike, ravne, zelene mahune sa \u0161irokim zelenim sjemenkama. Dobro su poznati u bliskoisto\u010dnoj i mediteranskoj kuhinji. Mogu se jesti pe\u010deni kao me\u0111uobrok ili kao redoviti dio obroka. Na primjer, tradicionalni egipatski doru\u010dak Ful Medames priprema se od njih, gdje je, uz fava grah, jo\u0161 jedan glavni sastojak <a href=\"https:\/\/gymbeam.hr\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tahini pasta<\/a>.    <\/li>\n\n\n\n<li><strong>Black-eyed gra\u0161ak<\/strong> je tako\u0111er poznat kao kravlji gra\u0161ak. Ovaj se grah koristi za pripremu poznatog jela Hoppin&#8217; John, na primjer, \u0161to je novogodi\u0161nja tradicija u ju\u017enim dijelovima SAD-a.  <\/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\/09\/IMG_7080_optimized_5000-1124x749.jpeg\" alt=\"Vrste graha i recepti s grahom\" class=\"wp-image-739527\" title=\"Vrste graha i recepti s grahom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/IMG_7080_optimized_5000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Le\u0107a<\/h3>\n\n\n\n<p>Le\u0107a je jedna od najstarijih kultiviranih kultura. Prema arheolo\u0161kim nalazima, ljudi je jedu vi\u0161e od 8000 godina. Ona je me\u0111u mahunarkama koje se <strong>najbr\u017ee kuhaju<\/strong> i ne zahtijevaju namakanje. Bogata je <strong>\u017eeljezom, vitaminom B9 (folatom), proteinima<\/strong> i <strong>vlaknima<\/strong>, \u0161to je \u010dini idealnom hranom za <a href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegetarijance<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegane<\/a>.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Koje vrste le\u0107e postoje? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sme\u0111a le\u0107a<\/strong> je naj\u010de\u0161\u0107a vrsta ove mahunarke. Ima blag ora\u0161asti okus i dobro zadr\u017eava svoj oblik. Prikladna je za salate i juhe. Sadr\u017ei puno <strong>\u017eeljeza<\/strong>, \u0161to je va\u017eno za stvaranje crvenih krvnih stanica.   <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/crvena-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Crvena le\u0107a<\/strong><\/a>, s druge strane, karakterizirana je malim zrnima koja se brzo kuhaju i lako raspadaju. To ih \u010dini idealnim za juhe, piree, indijski dhal i druge <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/crvena-leca-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\">recepte<\/a>. <a href=\"https:\/\/gymbeam.hr\/blog\/sitna-mahunarka-ogromne-koristi-kako-crvena-leca-koristi-zdravlju-probavi-i-misicima\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ova vrsta le\u0107e<\/a> ima visok udio <strong>folata<\/strong>, \u0161to je va\u017eno za \u017eene tijekom trudno\u0107e. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/beluga-crna-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beluga<\/strong><\/a> je crna le\u0107a koja svojim malim zrnima podsje\u0107a na kavijar. Ima nje\u017ean okus i vrlo je bogata <strong>polifenolima<\/strong> s antioksidativnim u\u010dincima. Jelima dodaje elegantan izgled.   <\/li>\n\n\n\n<li><strong>\u017duta le\u0107a<\/strong> je popularna u indijskoj kuhinji, brzo se kuha i lako je probavljiva. Ima bla\u017ei okus od crvene le\u0107e i prikladna je za za\u010dinjena jela i piree.  <\/li>\n<\/ul>\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\">3. Slanutak<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Slanutak<\/a> je me\u0111u najpopularnijim mahunarkama u svijetu \u2013 od Bliskog istoka do Indije i Mediterana. Njihov suptilno <strong>ora\u0161asti okus<\/strong> i <strong>kremasta tekstura<\/strong> \u010dine ih idealnim sastojkom za namaze, salate, juhe, topla jela i druge <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" target=\"_blank\" rel=\"noreferrer noopener\">recepte<\/a>. Nije ni \u010dudo \u0161to su legendarni <strong>hummus<\/strong> ili hrskavi <strong>falafel<\/strong> nastali od slanutka.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim \u0161to su zasitni i ukusni, oni su i me\u0111u nutritivno najvrjednijim mahunarkama. Oni su izvrstan izvor <strong>folne kiseline (folata)<\/strong>, bitne za stvaranje crvenih krvnih stanica i pravilan razvoj \u017eiv\u010danog sustava. Me\u0111u mineralima se isti\u010du svojim sadr\u017eajem <strong>bakra, mangana, \u017eeljeza, fosfora, kalija i magnezija<\/strong>. U usporedbi s drugim mahunarkama, nude i vrlo povoljan profil <strong>esencijalnih aminokiselina<\/strong>, \u0161to ih \u010dini jednim od najboljih biljnih izvora proteina za vegetarijance i vegane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,6]<\/mark><\/sup>      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jedna zanimljiva \u010dinjenica je njihov visok sadr\u017eaj <strong>kolina<\/strong>, tvari potrebne za pravilan prijenos informacija izme\u0111u mozga i mi\u0161i\u0107a. Slanutak je tako\u0111er bogat <strong>topivim vlaknima<\/strong>, posebno rafinozom, koja poma\u017ee u odr\u017eavanju zdrave probave i poti\u010de rast korisnih crijevnih bakterija <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\">(mikrobioma)<\/a>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,9]<\/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\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-1124x749.jpg\" alt=\"Recepti sa slanutkom\" class=\"wp-image-739528\" title=\"Recepti sa slanutkom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_cestoviny_s_cicerom_112023_4_optimized_5000-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Gra\u0161ak <\/h3>\n\n\n\n<p>Gra\u0161ak je me\u0111u najtradicionalnijim mahunarkama u na\u0161oj regiji. Posljednjih godina postao je popularan i u obliku <a href=\"https:\/\/gymbeam.hr\/tjestenina-od-graska-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tjestenine od gra\u0161ka<\/a> ili <a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">proteina gra\u0161ka<\/a>, \u0161to dokazuje da je iznimno svestran sastojak.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S nutritivnog gledi\u0161ta, gra\u0161ak je iznena\u0111uju\u0107e bogat. Samo <strong>100 g sirovog gra\u0161ka pokriva gotovo 50% dnevne potrebe za<\/strong> <a href=\"https:\/\/gymbeam.hr\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tiaminom (vitamin B1)<\/strong><\/a>, koji je va\u017ean za pravilno funkcioniranje \u017eiv\u010danog sustava i pretvorbu hranjivih tvari u energiju. Osim toga, sadr\u017ee i druge vitamine B koji podr\u017eavaju metabolizam i vitalnost.   <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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gra\u0161ak i proizvodi od njega, poput spomenute tjestenine, tako\u0111er su vrijedan izvor <strong>mangana<\/strong>, <a href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamina K<\/strong><\/a>, <strong>fosfora i<\/strong> <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnezija<\/strong><\/a>, koji podr\u017eavaju zdravlje kostiju. Vitamin K tako\u0111er igra va\u017enu ulogu u zgru\u0161avanju krvi, a magnezij u funkciji mi\u0161i\u0107a. Gra\u0161ak je tako\u0111er bogat <a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalijem<\/strong><\/a>, <strong>koji poma\u017ee u odr\u017eavanju normalnog krvnog tlaka<\/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\">5. Soja<\/h3>\n\n\n\n<p>Soja je svestrana mahunarka koja se uzgaja i konzumira u Aziji vi\u0161e od 2000 godina. Prili\u010dno je jedinstvena po svom sastavu, jer je jedna od rijetkih biljnih namirnica koja se mo\u017ee <strong>natjecati sa \u017eivotinjskim izvorima u kvaliteti proteina<\/strong>. Stoga \u010dini osnovu za tipi\u010dne alternative mesu, kao \u0161to su <span style=\"margin: 0px; padding: 0px;\"> <\/span><a href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tofu<\/strong><\/a>, <strong> <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tempeh<\/strong><\/a> ili <strong>sojini komadi\u0107i<\/strong> ili <strong>rezanci<\/strong>. Popularni biljni <a href=\"https:\/\/gymbeam.hr\/sojin-protein\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>proteini soje<\/strong><\/a><strong> tako\u0111er se proizvode od njih. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/strong><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova vrsta mahunarke tako\u0111er se isti\u010de svojim udjelom masti. Za razliku od drugih, koje u prosjeku imaju manje od 5 g masti, soja sadr\u017ei do 20 g masti\/100 g. Ve\u0107ina toga sastoji se od zdravih masti u obliku polinezasi\u0107enih masnih kiselina. Iz tog razloga se od njih proizvodi i <strong>sojino ulje<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup>      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er su jedinstvene po visokom sadr\u017eaju<strong> <\/strong><a href=\"https:\/\/gymbeam.com\/soy-isoflavones-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>izoflavona,<\/strong><\/a> <strong> koji su tvari koje mogu djelovati sli\u010dno estrogenima. Zbog toga se soja povezuje s temama kao \u0161to su potpora zdravlju kostiju, ubla\u017eavanje simptoma menopauze, pa \u010dak i smanjenje rizika od odre\u0111enih vrsta onkolo\u0161kih bolesti. <\/strong>  <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\/09\/sk_vegan_stir_fry_042022_06-1124x749.jpg\" alt=\"Nutritivna vrijednost soje\" class=\"wp-image-739530\" title=\"Nutritivna vrijednost soje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/sk_vegan_stir_fry_042022_06-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Lupini grah<\/h3>\n\n\n\n<p>Lupini grah je mahunarka koja se tradicionalno koristi na Mediteranu i Andama. Iako nije vrlo rasprostranjen u na\u0161oj regiji, spada me\u0111u najvrjednije mahunarke s nutritivnog gledi\u0161ta. Sadr\u017ei do <strong>oko 35% proteina<\/strong>, sli\u010dno kao i <strong>soja<\/strong>. Tako\u0111er se odlikuje visokim sadr\u017eajem <strong>vlakana<\/strong> i <strong>niskim udjelom ugljikohidrata<\/strong>.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njihovo sjeme je tako\u0111er bogat izvor <strong>antioksidansa<\/strong>, poput polifenola, i mo\u017ee pridonijeti regulaciji \u0161e\u0107era u krvi. Zahvaljuju\u0107i svom sadr\u017eaju esencijalnih aminokiselina, poput lizina, i visokokvalitetnih proteina, lupini grah ima potencijal kao alternativa mesu, tofuu ili siru.  <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>Ova se mahunarka koristi kao prilog glavnim jelima ili kao sastojak u salatama. Tako\u0111er se koristi za proizvodnju <strong>alternative kavi bez kofeina<\/strong> ili se prera\u0111uje u <strong>lupini bra\u0161no<\/strong>. U Gr\u010dkoj se, na primjer, ovo bra\u0161no \u010desto koristi u proizvodnji <strong>peciva, somuna<\/strong> ili <strong>kola\u010da<\/strong>. Tako\u0111er se mo\u017ee koristiti za zgu\u0161njavanje umaka i juha.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Kikiriki<\/h3>\n\n\n\n<p>Iako se <a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\">kikiriki<\/a> obi\u010dno klasificira kao ora\u0161asti plodovi, oni su zapravo mahunarke. Popularni <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maslac od kikirikija<\/a> je stoga prakti\u010dki proizvod od mahunarki. To je tako\u0111er razlog za\u0161to su izvrstan izvor proteina i tako\u0111er sadr\u017ee mnogo zdravih masti.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, kikiriki je tako\u0111er skladi\u0161te <strong>vitamina B (posebno tiamina, niacina i folata)<\/strong> i <strong>vitamina E<\/strong>, koji djeluje kao antioksidans. Me\u0111u elementima u tragovima isti\u010du se <strong>cink, \u017eeljezo, bakar, mangan i selen<\/strong>, koji podr\u017eavaju imunitet, stvaranje krvi i zdravlje kostiju. <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<p>Njihova bogata paleta <strong>fitonutrijenata<\/strong> tako\u0111er je zanimljiva \u2013 sadr\u017ee, na primjer, <strong>resveratrol<\/strong>, poznati antioksidans povezan sa za\u0161titom srca. Nadalje, sadr\u017ee <strong>izoflavonoide (daidzein, genistein)<\/strong> s u\u010dincima sli\u010dnim estrogenu, ili <strong>fitosterole<\/strong>, koji smanjuju apsorpciju kolesterola. <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<ul class=\"wp-block-list\">\n<li>Vi\u0161e o svojstvima kikirikija i njegovim u\u010dincima na zdravlje mo\u017eete pro\u010ditati u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kikiriki-i-sve-sto-morate-znati-o-njemu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kikiriki: Superhrana koja Vam mo\u017ee pomo\u0107i da smr\u0161avite i pobolj\u0161ate zdravlje.<\/strong><\/a> <\/li>\n\n\n\n<li>Sve o maslacu od kikirikija otkriveno je u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/maslac-od-kikirikija-kako-odabrati-najbolji-i-kakav-utjecaj-ima-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Maslac od kikirikija: Kako odabrati najbolji i kakav utjecaj ima na Va\u0161e zdravlje?<\/strong><\/a><\/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=\"Prosjecni_sadrzaj_hranjivih_tvari_u_mahunarkama\"><\/span>Prosje\u010dni sadr\u017eaj hranjivih tvari u mahunarkama<span class=\"ez-toc-section-end\"><\/span><\/h2>\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<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;\">[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\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_poboljsati_probavljivost_mahunarki_i_izbjeci_nadutost\"><\/span>Kako pobolj\u0161ati probavljivost mahunarki i izbje\u0107i nadutost? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neki ljudi izbjegavaju <a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\">mahunarke<\/a> zbog <strong>zabrinutosti oko<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>nadutosti<\/strong><\/a>, <strong> ali pravilna priprema zna\u010dajno ubla\u017eava ovaj problem. Sljede\u0107e mo\u017ee pomo\u0107i: <\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>namakanje i ispiranje<\/strong><\/li>\n\n\n\n<li><strong>dulje kuhanje ili kuhanje u ekspres loncu<\/strong><\/li>\n\n\n\n<li>dodavanje <strong>za\u010dinskog bilja<\/strong> i <strong>za\u010dina<\/strong>, kao \u0161to su <strong>kim, komora\u010d, ma\u017euran<\/strong> ili <strong>vrisak<\/strong><\/li>\n\n\n\n<li><strong>manji obroci mahunarki <\/strong><\/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=\"Kako_kuhati_mahunarke\"><\/span>Kako kuhati mahunarke? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kuhanje mahunarki ne zahtijeva posebne vje\u0161tine; samo trebate slijediti nekoliko na\u010dela:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Namakanje<\/strong> \u2013 ve\u0107ini vrsta (osim le\u0107e i gra\u0161ka) koristi 6\u201312 sati u vodi. To skra\u0107uje vrijeme kuhanja i pobolj\u0161ava probavljivost.  <\/li>\n\n\n\n<li><strong>Ispiranje<\/strong> \u2013 uvijek ocijedite vodu od namakanja i isperite mahunarke prije kuhanja.<\/li>\n\n\n\n<li><strong>Vrijeme kuhanja<\/strong> \u2013 varira ovisno o vrsti. Le\u0107a se kuha otprilike 15\u201320 minuta, slanutak 60\u201390 minuta, a grah do 1,5 sat. U ekspres loncu je znatno br\u017ee.   <\/li>\n\n\n\n<li><strong>Sol na kraju<\/strong> \u2013 dodajte je tek pred kraj kuhanja kako mahunarke ne bi ostale tvrde.<\/li>\n\n\n\n<li><strong>Za\u010dinjavanje<\/strong> \u2013 za\u010dinsko bilje (kim, lovorov list, vrisak) pobolj\u0161at \u0107e okus i tako\u0111er pomo\u0107i probavi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mahunarke pripremljene na ovaj na\u010din mogu se koristiti u juhama, salatama, namazima, raguima ili kao prilog umjesto ri\u017ee ili krumpira.<\/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\">Koje se mahunarke najbr\u017ee kuhaju? <\/h3>\n\n\n\n<p>Ako nemate vremena za dugo kuhanje, odaberite mahunarke koje ne zahtijevaju namakanje i kuhaju se za nekoliko minuta. To prvenstveno uklju\u010duje oguljenu <a href=\"https:\/\/gymbeam.hr\/crvena-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>crvenu le\u0107u<\/strong><\/a>, koja je gotova za samo 15\u201320 minuta. <strong>Beluga le\u0107a<\/strong> ili <strong>\u017euta le\u0107a<\/strong> kuhaju se sli\u010dno brzo. Op\u0107enito, le\u0107u je najbr\u017ee pripremiti. Ostale mahunarke obi\u010dno je potrebno prethodno namo\u010diti i kuhati dulje.   <\/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\/09\/iStock-966216152-1124x750.jpg\" alt=\"Kako kuhati mahunarke?\" class=\"wp-image-739531\" title=\"Kako kuhati mahunarke?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/iStock-966216152-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko dugo namakati i kuhati mahunarke? <\/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\">Mahunarka<\/th><th class=\"has-text-align-center\" data-align=\"center\">Namakanje<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vrijeme kuhanja<\/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\">6 \u2013 8 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Adzuki grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">nije potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u2013 60 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mung grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 8 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 60 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pinto grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lima (masleni) grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 60 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Navy grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 \u2013 120 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bob<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 12 sati<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u2013 180 minuta<\/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\">nije potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">20 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Crvena le\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">nije potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beluga le\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">nije potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017duta le\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">nije potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">20 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Slanutak<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 24 sata<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gra\u0161ak<\/td><td class=\"has-text-align-center\" data-align=\"center\">nije potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">30 &#8211; 45 min.<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Soja<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 24 sata<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u2013 180 minuta<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vu\u010dika<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 sata<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 120 minuta<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_cesto_biste_trebali_jesti_mahunarke_tjedno\"><\/span>Koliko \u010desto biste trebali jesti mahunarke tjedno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite osigurati da vam mahunarke pru\u017ee maksimalne koristi, uklju\u010dite ih u svoju prehranu barem <strong>2\u20133 puta tjedno.<\/strong> Jedna porcija odgovara kuhanim mahunarkama otprilike <strong>veli\u010dine va\u0161eg dlana.<\/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=\"Kako_dodati_mahunarke_u_svoju_prehranu\"><\/span>Kako dodati mahunarke u svoju prehranu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najbolja stvar kod mahunarki je njihova svestranost. Mogu se koristiti u <strong>toplim<\/strong> i <strong>hladnim jelima,<\/strong> <strong>slanima<\/strong> i <strong>slatkima.<\/strong> Ne morate ih jesti samo u juhama ili varivima; od njih mo\u017eete pripremiti i sljede\u0107a jela.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavna jela<\/strong> gdje su mahunarke baza obroka. Na primjer, tipi\u010dni <strong>grah gula\u0161, kaubojski grah<\/strong> ili <strong>chilli con carne.<\/strong>   <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/salate-fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Salate<\/strong><\/a><strong>,<\/strong> kojima mahunarke dodaju proteine i vlakna. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/namazi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Namazi<\/strong><\/a><strong> i umaci,<\/strong> jer su savr\u0161ene konzistencije za to nakon kuhanja.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/juhe\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Juhe<\/strong><\/a><strong>,<\/strong> koje mahunarke savr\u0161eno zgu\u0161njavaju. Na primjer, <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-juha-od-crnog-graha-s-tjesteninom\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>juha<\/strong><\/a> od graha je izvrsna  <strong> <\/strong>ili tako\u0111er <strong>juha od gra\u0161ka<\/strong> i kremasta <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-krem-juha-od-lece\/\" target=\"_blank\" rel=\"noreferrer noopener\">juha od crvene le\u0107e<\/a>.<\/li>\n\n\n\n<li><strong>Ka\u0161a<\/strong> i <strong>variva,<\/strong> kao \u0161to su tipi\u010dna ka\u0161a od gra\u0161ka ili varivo od graha. <\/li>\n\n\n\n<li><strong>Slatki recepti,<\/strong> gdje se savr\u0161eno uklapaju, zahvaljuju\u0107i svom neutralnom okusu. Na primjer, <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-brownie-od-graha-pun-okusa-cokolade\/\" target=\"_blank\" rel=\"noreferrer noopener\">browniesi od graha<\/a> \u0107e vas sigurno iznenaditi.  <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako \u017eelite jo\u0161 vi\u0161e pojednostaviti svoj posao, slobodno posegnite za visokokvalitetnim <strong>konzerviranim<\/strong> ili <strong>RTE (<\/strong><strong><em>Ready to Eat<\/em><\/strong><strong>) mahunarkama,<\/strong> koje ne morate kuhati; samo ih isperite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_cuvati_mahunarke\"><\/span>Kako \u010duvati mahunarke? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Suhe mahunarke<\/strong> najbolje je \u010duvati na hladnom, tamnom i suhom mjestu, idealno u hermeti\u010dki zatvorenim posudama. To ih \u0161titi od vlage i \u0161tetnika. Kada se pravilno skladi\u0161te, mogu trajati i nekoliko godina.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kuhane mahunarke<\/strong> treba \u010duvati u hladnjaku u zatvorenoj posudi i potro\u0161iti u roku od 3\u20135 dana. Ako ih \u017eelite \u010duvati dulje, mo\u017eete ih zamrznuti. U zamrziva\u010du \u0107e zadr\u017eati svoju kvalitetu 6 do 12 mjeseci. Samo ne zaboravite dobro ocijediti kuhane mahunarke prije zamrzavanja i potro\u0161iti ih odmah nakon odmrzavanja.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravilno skladi\u0161tenje hrane ne treba zanemariti. Stoga, ako \u017eelite znati kako postupati sa zobi, ora\u0161astim plodovima, jajima i drugom hranom, pro\u010ditajte \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-pravilno-skladistiti-namirnice-kako-bi-trajale-sto-dulje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako pravilno skladi\u0161titi hranu da traje \u0161to dulje.<\/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=\"Sto_biste_trebali_zapamtiti_iz_ovoga\"><\/span>\u0160to biste trebali zapamtiti iz ovoga? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mahunarke su uistinu superhrana koju vrijedi uklju\u010diti u svoju prehranu. Od graha i le\u0107e do slanutka i gra\u0161ka, pa \u010dak i soje ili kikirikija, svaka vrsta nudi jedinstvene prednosti i \u0161iroke mogu\u0107nosti za upotrebu u kuhinji. To je jednostavan, pristupa\u010dan i iznimno u\u010dinkovit na\u010din da svom tijelu osigurate kvalitetne <strong>proteine, vlakna, vitamine<\/strong> i <strong>minerale.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bilo da odaberete klasi\u010dnu juhu od le\u0107e, egzoti\u010dni humus od slanutka ili modernu tjesteninu od mahunarki, va\u0161a \u0107e prehrana biti hranjivija, raznovrsnija i zdravija. Ne bojte se eksperimentirati s razli\u010ditim vrstama i receptima.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jesmo li vas inspirirali da \u010de\u0161\u0107e uklju\u010dite mahunarke u svoju prehranu? Ako vam se svidio \u010dlanak, podijelite ga sa svojim prijateljima i poznanicima.  <\/p>\n\n\n\n<p><\/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 dolaze u toliko mnogo varijanti da \u0107ete sigurno prona\u0107i svoje favorite me\u0111u njima. A i trebali biste, jer su one uistinu nutritivna snaga. U ovom \u0107ete \u010dlanku saznati o njihovim razlikama, koliko dugo ih kuhati i savjete za recepte.   <\/p>\n","protected":false},"author":156,"featured_media":739747,"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":[7352,6272,7586,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-739746","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-proteini-hr","10":"tag-vlakna-hr","11":"tag-zdrav-nacin-zivota-hr","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>7 najboljih vrsta mahunarki: po \u010demu se grah razlikuje od le\u0107e i kako ih pripremiti bez nadutosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koja je razlika izme\u0111u le\u0107e, graha i slanutka? Saznajte kako ih kuhati da biste izbjegli nadutost i otkrijte na\u0161e savjete za ukusne recepte. Tako\u0111er \u0107emo obraditi koliko dugo biste trebali namakati i kuhati razli\u010dite vrste mahunarki.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/7-najboljih-vrsta-mahunarki-po-cemu-se-grah-razlikuje-od-lece-i-kako-ih-pripremiti-bez-nadutosti\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 najboljih vrsta mahunarki: po \u010demu se grah razlikuje od le\u0107e i kako ih pripremiti bez nadutosti - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Koja je razlika izme\u0111u le\u0107e, graha i slanutka? Saznajte kako ih kuhati da biste izbjegli nadutost i otkrijte na\u0161e savjete za ukusne recepte. 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