{"id":742527,"date":"2025-10-08T14:54:43","date_gmt":"2025-10-08T12:54:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=742527"},"modified":"2025-10-08T14:54:43","modified_gmt":"2025-10-08T12:54:43","slug":"7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/","title":{"rendered":"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#Vodnik_po_7_vrstah_strocnic\" title=\"Vodnik po 7 vrstah stro\u010dnic\">Vodnik po 7 vrstah stro\u010dnic<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#Povprecna_vsebnost_hranil_v_strocnicah\" title=\"Povpre\u010dna vsebnost hranil v stro\u010dnicah\">Povpre\u010dna vsebnost hranil v stro\u010dnicah<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#Kako_izboljsati_prebavljivost_strocnic_in_se_izogniti_napihnjenosti\" title=\"Kako izbolj\u0161ati prebavljivost stro\u010dnic in se izogniti napihnjenosti?\">Kako izbolj\u0161ati prebavljivost stro\u010dnic in se izogniti napihnjenosti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#Kako_kuhati_strocnice\" title=\"Kako kuhati stro\u010dnice?\">Kako kuhati stro\u010dnice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#Kolikokrat_na_teden_bi_morali_jesti_strocnice\" title=\"Kolikokrat na teden bi morali jesti stro\u010dnice?\">Kolikokrat na teden bi morali jesti stro\u010dnice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#Kako_vkljuciti_strocnice_v_svojo_prehrano\" title=\"Kako vklju\u010diti stro\u010dnice v svojo prehrano?\">Kako vklju\u010diti stro\u010dnice v svojo prehrano?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#Kako_shranjevati_strocnice\" title=\"Kako shranjevati stro\u010dnice?\">Kako shranjevati stro\u010dnice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Svet stro\u010dnic je poln <strong>barv<\/strong> in <strong>okusov.<\/strong> Ta raznolika skupina \u017eivil, od fi\u017eola in le\u010de do \u010di\u010derike in graha, je po vsem svetu priljubljena \u017ee tiso\u010dletja. Ali ste vedeli, da najstarej\u0161a arheolo\u0161ka najdba le\u010de sega v <strong>leto 8.000 pr. n. \u0161t.?<\/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 skromne stro\u010dnice so dobesedno zakladnica zdravja. Bogate so z <strong>beljakovinami, vlakninami, vitamini<\/strong> in <strong>minerali,<\/strong> zaradi \u010desar so idealen del va\u0161e prehrane. Kljub temu se jim mnogi izogibajo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Velika \u0161koda je, da jih v kuhinji ne izkoristimo v celoti. V <a href=\"https:\/\/gymbeam.si\/blog\/najcenejsi-vir-beljakovin-strocnice-njihove-zdravstvene-koristi-in-kako-pomagajo-pri-hujsanju\/\" target=\"_blank\" rel=\"noreferrer noopener\">prvem delu na\u0161ega vodnika<\/a> smo si podrobno ogledali, zakaj stro\u010dnice veljajo za <strong>hrano prihodnosti<\/strong> in kak\u0161ne <strong>koristi za zdravje<\/strong> prina\u0161ajo. Sedaj se bomo \u0161e globlje potopili v njihov raznolik svet in vam pokazali, kako jih enostavno vklju\u010diti v svojo prehrano. Poglejmo, katere vrste stro\u010dnic obstajajo, zakaj jih je vredno jesti in kako jih pravilno pripraviti.<\/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=\"Vodnik_po_7_vrstah_strocnic\"><\/span>Vodnik po 7 vrstah stro\u010dnic<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. Fi\u017eol<\/h3>\n\n\n\n<p>Fi\u017eol spada med najbolj raz\u0161irjene stro\u010dnice na svetu in ima ne\u0161teto sort. Njegova velika prednost je <strong>visoka vsebnost beljakovin, vlaknin, \u017eeleza<\/strong> in <strong>antioksidantov.<\/strong> Zanimivo je, da nekatere sorte vsebujejo bistveno ve\u010d rastlinskih pigmentov (antocianov), ki jim dajejo ne le lepo barvo, temve\u010d tudi <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>Fi\u017eol je v kuhinji izjemno vsestranski. Uporablja se v juhah, enolon\u010dnicah, solatah in celo namazih.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Katere vrste fi\u017eola obstajajo? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rde\u010di fi\u017eol (ali &#8220;kidney&#8221; fi\u017eol)<\/strong> ima \u010dvrstej\u0161o teksturo in rahlo sladek okus. To prepre\u010duje, da bi med kuhanjem razpadel, zaradi \u010desar je idealen za enolon\u010dnice, kot je tipi\u010dni <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-tradicionalni-mehiski-chilli-con-carne-z-rizem\/\" target=\"_blank\" rel=\"noreferrer noopener\">chilli con carne<\/a>. Izstopa po vsebnosti <strong>antocianov,<\/strong> rastlinskih pigmentov, podobnih tistim v borovnicah, ki imajo antioksidativne u\u010dinke. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/adzuki-beans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><strong><a href=\"https:\/\/gymbeam.si\/adzuki-fizol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Adzuki<\/a> <\/strong>je majhen fi\u017eol, ki izvira iz Azije in je priljubljen, na primer, v japonski kuhinji. Morda ga poznate kot sestavino sladke <strong>paste Anko,<\/strong> ki se uporablja v japonskih sladicah, kot sta <strong>mochi<\/strong> ali <strong>dorayaki.<\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/mung-beans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><strong><a href=\"https:\/\/gymbeam.si\/fizol-mungo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Mungo<\/a> <\/strong>je zelen fi\u017eol, prav tako priljubljen v azijski kuhinji. Fi\u017eol sam je <strong>lahko prebavljiv<\/strong> in priljubljen, na primer, v <strong>juhah<\/strong> ali kot osnova za <strong>dhal. <\/strong>Znani so tudi njegovi <strong>kal\u010dki,<\/strong> ki vsebujejo \u0161e ve\u010d vitaminov in drugih koristnih sestavin kot sama stro\u010dnica.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/bio-black-beans-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><strong><a href=\"https:\/\/gymbeam.si\/bio-crni-fizol-pripravljen-za-uzivanje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010crni fi\u017eol<\/a> <\/strong>ima bolj zemeljski okus, ki se poda v goste juhe ali <a href=\"https:\/\/gymbeam.si\/blog\/fit-recept-socni-goveji-burrito-s-kvinojo\/\" target=\"_blank\" rel=\"noreferrer noopener\">burrito<\/a>. Vsebuje veliko <strong>antocianov,<\/strong> ki mu zagotavljajo pomembne antioksidativne u\u010dinke.<\/li>\n\n\n\n<li><strong>Pisani fi\u017eol<\/strong> ima zna\u010dilno lisasto lupino, ki po kuhanju postane rde\u010dkasto rjava. <\/li>\n\n\n\n<li><strong>Masleni (Lima) fi\u017eol<\/strong> ima velika, bleda zrna z ne\u017enim maslenim okusom. Odli\u010den je za juhe, omake, enolon\u010dnice, zelenjavne raguje ali du\u0161ene jedi.<\/li>\n\n\n\n<li><strong>Beli fi\u017eol<\/strong> je znan tudi kot haricot ali navy fi\u017eol. Ta majhna, ovalna sorta izvira iz Amerike in je priljubljena v solatah ter zme\u0161ana kot osnova za namaze.  <\/li>\n\n\n\n<li><strong>Bob (fava beans),<\/strong> znan tudi kot <strong>\u0161iroki fi\u017eol,<\/strong> ima velike, plo\u0161\u010date, zelene stroke s \u0161irokimi zelenimi semeni. Dobro je poznan v bli\u017enjevzhodni in sredozemski kuhinji. Lahko ga jemo pe\u010denega kot prigrizek ali kot redni del obrokov. Iz njega, na primer, pripravljajo tradicionalni egip\u010danski zajtrk Ful Medames, kjer je poleg boba druga glavna sestavina <a href=\"https:\/\/gymbeam.si\/bio-tahini-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">pasta tahini<\/a>.<\/li>\n\n\n\n<li><strong>\u010crnoooki fi\u017eol<\/strong> je znan tudi kot \u010drni grah. Ta fi\u017eol se uporablja, na primer, za pripravo znane jedi Hoppin&#8217; John, ki je novoletna tradicija v ju\u017enih delih ZDA.<\/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 fi\u017eola in recepti s fi\u017eolom\" class=\"wp-image-739527\" title=\"Vrste fi\u017eola in recepti s fi\u017eolom\" 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\u010da<\/h3>\n\n\n\n<p>Le\u010da je ena najstarej\u0161ih gojenih polj\u0161\u010din. Sode\u010d po arheolo\u0161kih najdbah jo ljudje u\u017eivamo \u017ee ve\u010d kot 8.000 let. Spada med stro\u010dnice, ki se najhitreje <strong>skuhajo<\/strong> in ne potrebujejo namakanja. Bogata je z <strong>\u017eelezom, vitaminom B9 (folat), beljakovinami<\/strong> in <strong>vlakninami,<\/strong> zaradi \u010desar je idealna hrana za <a href=\"https:\/\/gymbeam.si\/blog\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegetarijance<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" 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\">Katere vrste le\u010de obstajajo? <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rjava le\u010da<\/strong> je najpogostej\u0161a vrsta te stro\u010dnice. Ima blag ore\u0161\u010dkast okus in dobro ohranja obliko. Primerna je za solate in juhe. Vsebuje veliko <strong>\u017eeleza, <\/strong>ki je pomembno za tvorbo rde\u010dih krvni\u010dk.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/rdeca-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Rde\u010da le\u010da<\/strong><\/a> pa se po drugi strani odlikuje po majhnih zrnih, ki se hitro skuhajo in zlahka razpadejo. Zato je idealna za juhe, pireje, indijski dhal in druge <a href=\"https:\/\/gymbeam.com\/blog\/tag\/rdeca-leca\/\" target=\"_blank\" rel=\"noreferrer noopener\">recepte<\/a>. <a href=\"https:\/\/gymbeam.si\/blog\/majhna-strocnica-velike-koristi-kako-rdeca-leca-koristi-zdravju-prebavi-in-misicam\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ta vrsta le\u010de<\/a> ima visoko vsebnost <strong>folata,<\/strong> ki je pomemben za \u017eenske med nose\u010dnostjo.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/crna-leca-beluga-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beluga<\/strong><\/a> je \u010drna le\u010da, ki s svojimi majhnimi zrni spominja na kaviar. Ima ne\u017een okus in je zelo bogata s <strong>polifenoli<\/strong> z antioksidativnimi u\u010dinki. Jedem doda eleganten videz.<\/li>\n\n\n\n<li><strong>Rumena le\u010da<\/strong> je priljubljena v indijski kuhinji, se hitro skuha in je lahko prebavljiva. Ima milej\u0161i okus kot rde\u010da le\u010da in je primerna za za\u010dinjene jedi in pireje.  <\/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=\"28689,28693,29956,44728,53647,55564\" ><\/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. \u010ci\u010derika<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u010ci\u010derika<\/a> spada med najbolj priljubljene stro\u010dnice na svetu \u2013 od Bli\u017enjega vzhoda do Indije in Sredozemlja. Njen rahlo <strong>ore\u0161\u010dkast okus<\/strong> in <strong>kremasta tekstura<\/strong> skrbita, da je idealna sestavina namazov, solat, juh, toplih jedi in drugih <a href=\"https:\/\/gymbeam.com\/blog\/tag\/cicerika\/\" target=\"_blank\" rel=\"noreferrer noopener\">receptov<\/a>. Ni \u010dudno, da sta iz \u010di\u010derike nastala legendarni <strong>humus<\/strong> in hrustljavi <strong>falafel.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega, da je nasitna in okusna, spada tudi med hranilno najvrednej\u0161e stro\u010dnice. Je odli\u010den vir <strong>folne kisline (folata),<\/strong> ki je bistvena za tvorbo rde\u010dih krvni\u010dk in pravilen razvoj \u017eiv\u010devja. Med minerali izstopa vsebnost <strong>bakra, mangana, \u017eeleza, fosforja, kalija in magnezija<\/strong>. V primerjavi z drugimi stro\u010dnicami ponuja tudi zelo ugoden profil <strong>esencialnih aminokislin,<\/strong> zaradi \u010desar je eden najbolj\u0161ih rastlinskih virov beljakovin za vegetarijance in 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>\u0160e ena zanimivost je njena visoka vsebnost <strong>holina,<\/strong> snovi, potrebne za pravilno prena\u0161anje informacij med mo\u017egani in mi\u0161icami. \u010ci\u010derika je bogata tudi s <strong>topnimi vlakninami,<\/strong> zlasti rafinozo, ki pomaga ohranjati zdravo prebavo in spodbuja rast koristnih \u010drevesnih bakterij <a href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/\" target=\"_blank\" rel=\"noreferrer noopener\">(mikrobiom)<\/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 s \u010di\u010deriko\" class=\"wp-image-739528\" title=\"Recepti s \u010di\u010deriko\" 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. Grah <\/h3>\n\n\n\n<p>Grah spada med najbolj tradicionalne stro\u010dnice v na\u0161i regiji. V zadnjih letih je postal priljubljen tudi v obliki <a href=\"https:\/\/gymbeam.si\/testenine-iz-zelenega-graha-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">grahovih testenin<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-grahove-beljakovine-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">grahovih beljakovin<\/a>, kar dokazuje, da je izjemno vsestranska sestavina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S prehranskega vidika je grah presenetljivo bogat. Samo <strong>100g surovega graha pokrije skoraj 50% dnevne potrebe po<\/strong> <a href=\"https:\/\/gymbeam.si\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tiaminu (vitamin B1)<\/strong><\/a>, ki je pomemben za pravilno delovanje \u017eiv\u010devja in pretvorbo hranil v energijo. Poleg tega vsebuje tudi druge vitamine B, ki podpirajo presnovo in vitalnost. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Grah in izdelki iz njega, kot so omenjene testenine, so tudi dragocen vir <strong>mangana,<\/strong> <a href=\"https:\/\/gymbeam.si\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamina K<\/strong><\/a><strong>,<\/strong> <strong>fosforja in<\/strong> <a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnezija<\/strong><\/a>, ki podpirajo zdravje kosti. Vitamin K ima pomembno vlogo tudi pri strjevanju krvi, magnezij pa pri delovanju mi\u0161ic. Grah je bogat tudi s <a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalijem<\/strong><\/a><strong>,<\/strong> <strong>ki pomaga vzdr\u017eevati normalen krvni tlak.<\/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 vsestranska stro\u010dnica, ki jo v Aziji gojijo in u\u017eivajo \u017ee ve\u010d kot 2000 let. Po svoji sestavi je precej edinstvena, saj je eno redkih rastlinskih \u017eivil, ki lahko <strong>tekmuje z \u017eivalskimi viri po kakovosti beljakovin.<\/strong> Zato predstavlja osnovo za tipi\u010dne mesne alternative, kot so <a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tofu<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">tempeh<\/a> <\/strong>ali <strong>sojini ko\u0161\u010dki ali rezanci.<\/strong> Iz nje izdelujejo tudi priljubljene <strong>rastlinske <a href=\"https:\/\/gymbeam.si\/sojin-protein\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sojine proteine<\/strong><\/a><strong>.<\/strong><\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta vrsta stro\u010dnice izstopa tudi po vsebnosti ma\u0161\u010dob. Za razliko od drugih, ki v povpre\u010dju vsebujejo manj kot 5 g ma\u0161\u010dob, soja vsebuje do 20g ma\u0161\u010dob\/100 g. Ve\u010dino tega predstavljajo zdrave ma\u0161\u010dobe v obliki ve\u010dkrat nenasi\u010denih ma\u0161\u010dobnih kislin. Zato iz nje proizvajajo tudi <strong>sojino olje.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Edinstvena je tudi zaradi visoke vsebnosti<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/sojini-izoflavoni-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>izoflavonov<\/strong><\/a><strong>, snovi, ki lahko delujejo podobno kot estrogeni. Zato sojo povezujejo s temami, kot so podpora zdravju kosti, laj\u0161anje simptomov menopavze in celo zmanj\u0161evanje tveganja za dolo\u010dene vrste onkolo\u0161kih bolezni.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><br><\/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=\"Hranilna vrednost soje\" class=\"wp-image-739530\" title=\"Hranilna vrednost 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. Vol\u010dji bob<\/h3>\n\n\n\n<p>Vol\u010dji bob je stro\u010dnica, ki se tradicionalno uporablja v Sredozemlju in Andih. \u010ceprav v na\u0161i regiji ni zelo raz\u0161irjen, spada med hranilno najvrednej\u0161e stro\u010dnice. Vsebuje do <strong>okoli 35% beljakovin,<\/strong> podobno kot <strong>soja.<\/strong> Zanj je zna\u010dilna tudi visoka vsebnost <strong>vlaknin<\/strong> in <strong>nizek dele\u017e ogljikovih hidratov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegova semena so tudi bogat vir <strong>antioksidantov,<\/strong> kot so polifenoli, in lahko prispevajo k uravnavanju krvnega sladkorja. Zaradi vsebnosti esencialnih aminokislin, kot je lizin in visokokakovostnih beljakovin ima vol\u010dji bob potencial kot alternativa mesu, tofuju ali siru. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta stro\u010dnica se uporablja kot priloga k glavnim jedem ali kot sestavina solat. Uporablja se tudi za proizvodnjo <strong>brezkofeinske alternative kavi<\/strong> ali se predela v <strong>moko iz vol\u010djega boba.<\/strong> V Gr\u010diji, na primer, to moko pogosto uporabljajo pri proizvodnji <strong>peciva, plo\u0161\u010datega kruha<\/strong> ali <strong>tort.<\/strong> Lahko se uporablja tudi za zgostitev omak in juh.<\/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. Ara\u0161idi<\/h3>\n\n\n\n<p>\u010ceprav <a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161ide<\/a> obi\u010dajno uvr\u0161\u010damo med ore\u0161\u010dke, so pravzaprav stro\u010dnice. Priljubljeno <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161idovo maslo<\/a> je tako prakti\u010dno izdelek iz stro\u010dnic. Zato so tudi odli\u010den vir beljakovin in vsebujejo tudi veliko zdravih ma\u0161\u010dob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega so ara\u0161idi tudi zakladnica <strong>vitaminov B (zlasti tiamina, niacina in folata)<\/strong> in <strong>vitamina E,<\/strong> ki deluje kot antioksidant. Med elementi v sledovih izstopajo <strong>cink, \u017eelezo, baker, mangan in selen,<\/strong> ki podpirajo imunski sistem, tvorbo krvi in zdravje kosti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimiva je tudi njihova bogata paleta <strong>fitohranil<\/strong> \u2013 vsebujejo, na primer, <strong>resveratrol,<\/strong> znan antioksidant, povezan z za\u0161\u010dito srca. Poleg tega vsebujejo <strong>izoflavonoide (daidzein, genistein)<\/strong> z estrogenu podobnimi u\u010dinki ali <strong>fitosterole,<\/strong> ki zmanj\u0161ujejo absorpcijo holesterola. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ve\u010d o lastnostih ara\u0161idov in njihovih u\u010dinkih na zdravje lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/arasidi-superhrana-ki-vam-lahko-pomaga-pri-izgubi-teze-in-izboljsanju-zdravja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ara\u0161idi: Superhrana, ki vam lahko pomaga pri huj\u0161anju in izbolj\u0161anju zdravja.<\/strong><\/a><\/li>\n\n\n\n<li>Vse o ara\u0161idovem maslu vam razkrivamo v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/arasidovo-maslo-kako-izbrati-najboljsega-in-kaksen-vpliv-ima-na-vase-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ara\u0161idovo maslo: Kako izbrati najbolj\u0161e in kak\u0161en vpliv ima na va\u0161e zdravje?<\/strong><br><\/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=\"Povprecna_vsebnost_hranil_v_strocnicah\"><\/span>Povpre\u010dna vsebnost hranil v stro\u010dnicah<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vrednosti v tabeli so povpre\u010dne in se lahko pri posameznih vrstah razlikujejo glede na kakovost tal, predelavo 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\">Stro\u010dnica<\/th><th class=\"has-text-align-center\" data-align=\"center\">Energijska vrednost<\/th><th class=\"has-text-align-center\" data-align=\"center\">Beljakovine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ogljikovi hidrati<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vlaknine<\/th><th class=\"has-text-align-center\" data-align=\"center\">Ma\u0161\u010dobe<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u017delezo<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rde\u010di fi\u017eol<\/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.com\/mung-beans-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/gymbeam.si\/fizol-mungo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Mungo fi\u017eol<\/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\">Rjava le\u010da<\/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.si\/rdeca-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Rde\u010da le\u010da<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">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\">\u010ci\u010derika<\/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\">Grah<\/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.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\">Ara\u0161idi<\/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\">[10]<\/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_izboljsati_prebavljivost_strocnic_in_se_izogniti_napihnjenosti\"><\/span>Kako izbolj\u0161ati prebavljivost stro\u010dnic in se izogniti napihnjenosti? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekateri se <a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\">stro\u010dnicam<\/a> izogibajo zaradi <strong>skrbi glede<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>napihnjenosti<\/strong><\/a><strong>,<\/strong> <strong>vendar pravilna priprava ta problem bistveno omili. Pomagajo lahko:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>namakanje in izpiranje,<\/strong><\/li>\n\n\n\n<li><strong>dalj\u0161e kuhanje ali kuhanje v ekonom loncu,<\/strong><\/li>\n\n\n\n<li>dodajanje <strong>zeli\u0161\u010d<\/strong> in <strong>za\u010dimb,<\/strong> kot so <strong>kumina, komar\u010dek, majaron<\/strong> ali <strong>\u0161etraj,<\/strong><\/li>\n\n\n\n<li>u\u017eivanje <strong>manj\u0161ih obrokov stro\u010dnic.<\/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_strocnice\"><\/span>Kako kuhati stro\u010dnice? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kuhanje stro\u010dnic ne zahteva posebnih ve\u0161\u010din; treba je le upo\u0161tevati nekaj na\u010del:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Namakanje<\/strong> \u2013 ve\u010dini vrst (razen le\u010di in grahu) koristi 6\u201312 ur namakanja v vodi. To skraj\u0161a \u010das kuhanja in izbolj\u0161a prebavljivost.<\/li>\n\n\n\n<li><strong>Izpiranje<\/strong> \u2013 vodo od namakanja vedno odlijte in stro\u010dnice pred kuhanjem izperite.<\/li>\n\n\n\n<li><strong>\u010cas kuhanja<\/strong> \u2013 se razlikuje glede na vrsto. Le\u010da se kuha pribli\u017eno 15\u201320 minut, \u010di\u010derika 60\u201390 minut in fi\u017eol do 1,5 ure. V ekonom loncu je bistveno hitreje.   <\/li>\n\n\n\n<li><strong>Sol na koncu<\/strong> \u2013 dodajte jo \u0161ele proti koncu kuhanja, da stro\u010dnice ne ostanejo trde.<\/li>\n\n\n\n<li><strong>Za\u010dinjanje<\/strong> \u2013 zeli\u0161\u010da (kumina, lovorjev list, \u0161etraj) bodo izbolj\u0161ala okus in tudi olaj\u0161ala prebavo.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako pripravljene stro\u010dnice lahko uporabite v juhah, solatah, namazih, ragujih ali kot prilogo namesto ri\u017ea ali krompirja.<\/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\">Katere stro\u010dnice se najhitreje skuhajo? <\/h3>\n\n\n\n<p>\u010ce nimate \u010dasa za dolgotrajno kuhanje, izberite stro\u010dnice, ki ne potrebujejo namakanja in so kuhane v nekaj minutah. To v prvi vrsti vklju\u010duje olupljeno <a href=\"https:\/\/gymbeam.si\/rdeca-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rde\u010do le\u010do,<\/strong><\/a> ki je pripravljena v samo 15\u201320 minutah. <strong>Beluga le\u010da<\/strong> ali <strong>rumena le\u010da<\/strong> se skuhata podobno hitro. Na splo\u0161no je le\u010da najhitrej\u0161a za pripravo. Druge stro\u010dnice je obi\u010dajno treba predhodno namo\u010diti in jih kuhati dlje.<\/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 stro\u010dnice?\" class=\"wp-image-739531\" title=\"Kako kuhati stro\u010dnice?\" 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\">Kako dolgo namakati in kuhati stro\u010dnice? <\/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\">Stro\u010dnica<\/th><th class=\"has-text-align-center\" data-align=\"center\">Namakanje<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010cas kuhanja<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Rde\u010di fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Adzuki fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\">ni potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u2013 60 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mung fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 \u2013 8 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 60 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pinto fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 8 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Masleni fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 \u2013 60 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beli fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 10 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 \u2013 120 minut<\/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 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u2013 180 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rjava le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">ni potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">20 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rde\u010da le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">ni potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Beluga le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">ni potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u2013 20 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rumena le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">ni potrebno <\/td><td class=\"has-text-align-center\" data-align=\"center\">20 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010ci\u010derika<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u2013 24 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 90 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">ni 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 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 \u2013 180 minut<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vol\u010dji bob<\/td><td class=\"has-text-align-center\" data-align=\"center\">24 ur<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 \u2013 120 minut<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolikokrat_na_teden_bi_morali_jesti_strocnice\"><\/span>Kolikokrat na teden bi morali jesti stro\u010dnice?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite zagotoviti, da vam stro\u010dnice nudijo najve\u010d koristi, jih vklju\u010dite v svojo prehrano vsaj <strong>2\u20133-krat na teden.<\/strong> Ena porcija ustreza koli\u010dini kuhanih stro\u010dnic pribli\u017eno <strong>velikosti va\u0161e dlani.<\/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_vkljuciti_strocnice_v_svojo_prehrano\"><\/span>Kako vklju\u010diti stro\u010dnice v svojo prehrano?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najbolj\u0161a stvar pri stro\u010dnicah je njihova vsestranskost. Uporabite jih lahko v <strong>toplih<\/strong> in <strong>hladnih jedeh,<\/strong> <strong>slanih<\/strong> in <strong>sladkih.<\/strong> Ni jih treba jesti samo v juhah ali enolon\u010dnicah; iz njih lahko pripravite tudi spodaj na\u0161tete jedi.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Glavne jedi,<\/strong> kjer so stro\u010dnice osnova obroka. Na primer, tipi\u010den <strong>fi\u017eolov gola\u017e, kavbojski fi\u017eol<\/strong> ali <strong>chilli con carne.<\/strong>   <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fit-recepti\/solate\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Solate<\/strong><\/a><strong>,<\/strong> ki jim stro\u010dnice dodajo beljakovine in vlaknine.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fit-recepti\/namazi-fit-recepti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Namaze<\/strong><\/a><strong> in pomake, <\/strong>saj so zaradi svoje konsistence po kuhanju popolni za to.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/blog\/fit-recepti\/juhe-fit-recepti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Juhe,<\/strong><\/a><strong> ki jih stro\u010dnice odli\u010dno zgostijo. Odli\u010dna je, na primer, <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-juha-iz-crnega-fizola-s-testeninami\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>fi\u017eolova<\/strong><\/a> juha,<\/strong> pa tudi <strong>juha<\/strong> <strong>iz graha<\/strong> in kremna <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-kremasta-juha-iz-lece\/\" target=\"_blank\" rel=\"noreferrer noopener\">juha iz rde\u010de le\u010de<\/a>.<\/li>\n\n\n\n<li><strong>Ka\u0161e<\/strong> in <strong>enolon\u010dnice,<\/strong> kot sta tipi\u010dna enolon\u010dnica z grahom ali fi\u017eolov gola\u017e.<\/li>\n\n\n\n<li><strong>Sladki recepti,<\/strong> kjer jih je mogo\u010de odli\u010dno vklju\u010diti, zahvaljujo\u010d njihovemu nevtralnemu okusu. Na primer, <a href=\"https:\/\/gymbeam.si\/blog\/fit-recept-fizolov-brownie-poln-cokoladnega-okusa\/\" target=\"_blank\" rel=\"noreferrer noopener\">fi\u017eolovi browniji<\/a> vas bodo zagotovo presenetili.   <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de \u017eelite svoje delo \u0161e poenostaviti, lahko pose\u017eete po visokokakovostnih <strong>konzerviranih<\/strong> ali <strong>RTE (<em>pripravljenih za u\u017eivanje<\/em>) stro\u010dnicah,<\/strong> ki jih ni treba kuhati; jih samo sperite.<\/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_shranjevati_strocnice\"><\/span>Kako shranjevati stro\u010dnice?  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Suhe stro\u010dnice<\/strong> je najbolje shranjevati v hladnem, temnem in suhem okolju, idealno v nepredu\u0161nih posodah. To jih \u0161\u010diti pred vlago in \u0161kodljivci. Ob pravilnem shranjevanju lahko zdr\u017eijo celo ve\u010d let.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kuhane stro\u010dnice<\/strong> je treba shranjevati v hladilniku v zaprti posodi in jih porabiti v 3\u20135 dneh. \u010ce jih \u017eelite shranjevati dlje, jih lahko zamrznete. V zamrzovalniku bodo ohranile svojo kakovost 6 do 12 mesecev. Samo ne pozabite dobro odcediti kuhanih stro\u010dnic pred zamrzovanjem in jih porabite takoj po odtajanju.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravilnega shranjevanja \u017eivil ne smemo zanemariti. Zato, \u010de \u017eelite vedeti, kako ravnati z ovsom, ore\u0161\u010dki, jajci in drugimi \u017eivili, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-pravilno-shranjevati-zivila-da-cim-dlje-ostanejo-sveza\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako pravilno shranjevati \u017eivila, da zdr\u017eijo \u010dim dlje.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stro\u010dnice so resni\u010dno super\u017eivilo, ki ga je vredno vklju\u010diti v va\u0161o prehrano. Od fi\u017eola in le\u010de, do \u010di\u010derike in graha, pa tudi soje ali ara\u0161idov, vsaka vrsta ponuja edinstvene koristi in \u0161iroke mo\u017enosti uporabe v kuhinji. To je preprost, cenovno ugoden in izjemno u\u010dinkovit na\u010din, da svojemu telesu zagotovite kakovostne <strong>beljakovine, vlaknine, vitamine<\/strong> in <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>Ne glede na to, ali izberete klasi\u010dno juho iz le\u010de, eksoti\u010dni humus iz \u010di\u010derike ali sodobne testenine iz razli\u010dnih vrst stro\u010dnic, bo va\u0161 jedilnik bolj hranljiv, raznolik in zdrav. Ne bojte se eksperimentirati z razli\u010dnimi vrstami in recepti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smo vas navdihnili, da pogosteje vklju\u010dite stro\u010dnice v svojo prehrano? \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite s prijatelji in znanci.   <\/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.com\/legumes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLegumes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/grains-and-cereals\" 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>Stro\u010dnice so na voljo v toliko razli\u010dicah, da boste med njimi zagotovo na\u0161li svoje najljub\u0161e. In to je dobro, saj so resni\u010dno zakladnica hranil. V tem \u010dlanku boste izvedeli vse o njihovih razlikah in \u010dasu kuhanja ter na\u0161li nekaj odli\u010dnih receptov.<\/p>\n","protected":false},"author":156,"featured_media":742528,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6279,7359,7593,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-742527","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-beljakovine","9":"tag-prehrana-sl","10":"tag-vlaknine","11":"tag-zdrav-zivljenjski-slog","12":"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 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kak\u0161na je razlika med le\u010do, fi\u017eolom in \u010di\u010deriko? Spoznajte, kako jih kuhati, da se izognete napihnjenosti, in odkrijte na\u0161e nasvete za okusne recepte. Obravnavamo tudi, kako dolgo je treba razli\u010dne vrste stro\u010dnic namakati in kuhati.\" \/>\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-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kak\u0161na je razlika med le\u010do, fi\u017eolom in \u010di\u010deriko? Spoznajte, kako jih kuhati, da se izognete napihnjenosti, in odkrijte na\u0161e nasvete za okusne recepte. Obravnavamo tudi, kako dolgo je treba razli\u010dne vrste stro\u010dnic namakati in kuhati.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-08T12:54:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti\",\"datePublished\":\"2025-10-08T12:54:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/\"},\"wordCount\":2520,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg\",\"keywords\":[\"beljakovine\",\"prehrana\",\"vlaknine\",\"zdrav \u017eivljenjski slog\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/\",\"name\":\"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg\",\"datePublished\":\"2025-10-08T12:54:43+00:00\",\"description\":\"Kak\u0161na je razlika med le\u010do, fi\u017eolom in \u010di\u010deriko? Spoznajte, kako jih kuhati, da se izognete napihnjenosti, in odkrijte na\u0161e nasvete za okusne recepte. Obravnavamo tudi, kako dolgo je treba razli\u010dne vrste stro\u010dnic namakati in kuhati.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg\",\"width\":1200,\"height\":628,\"caption\":\"7 Best Types of Legumes: How Beans Differ from Lentils and How to Prepare Them Without Bloating\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti - GymBeam Blog","description":"Kak\u0161na je razlika med le\u010do, fi\u017eolom in \u010di\u010deriko? Spoznajte, kako jih kuhati, da se izognete napihnjenosti, in odkrijte na\u0161e nasvete za okusne recepte. Obravnavamo tudi, kako dolgo je treba razli\u010dne vrste stro\u010dnic namakati in kuhati.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/","og_type":"article","og_title":"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti - GymBeam Blog","og_description":"Kak\u0161na je razlika med le\u010do, fi\u017eolom in \u010di\u010deriko? Spoznajte, kako jih kuhati, da se izognete napihnjenosti, in odkrijte na\u0161e nasvete za okusne recepte. Obravnavamo tudi, kako dolgo je treba razli\u010dne vrste stro\u010dnic namakati in kuhati.","og_url":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/","og_site_name":"GymBeam Blog","article_published_time":"2025-10-08T12:54:43+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti","datePublished":"2025-10-08T12:54:43+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/"},"wordCount":2520,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg","keywords":["beljakovine","prehrana","vlaknine","zdrav \u017eivljenjski slog"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/","url":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/","name":"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg","datePublished":"2025-10-08T12:54:43+00:00","description":"Kak\u0161na je razlika med le\u010do, fi\u017eolom in \u010di\u010deriko? Spoznajte, kako jih kuhati, da se izognete napihnjenosti, in odkrijte na\u0161e nasvete za okusne recepte. Obravnavamo tudi, kako dolgo je treba razli\u010dne vrste stro\u010dnic namakati in kuhati.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/09\/Copy-of-Strukoviny-1.jpg","width":1200,"height":628,"caption":"7 Best Types of Legumes: How Beans Differ from Lentils and How to Prepare Them Without Bloating"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/7-najboljsih-vrst-strocnic-v-cem-se-fizol-razlikuje-od-lece-in-kako-jih-pripraviti-da-ne-bodo-povzrocile-napihnjenosti\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"7 najbolj\u0161ih vrst stro\u010dnic: v \u010dem se fi\u017eol razlikuje od le\u010de in kako jih pripraviti, da ne bodo povzro\u010dile napihnjenosti"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/742527","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=742527"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/742527\/revisions"}],"predecessor-version":[{"id":742605,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/742527\/revisions\/742605"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/742528"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=742527"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=742527"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=742527"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=742527"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=742527"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}