{"id":111483,"date":"2016-08-11T05:01:52","date_gmt":"2016-08-11T03:01:52","guid":{"rendered":"http:\/\/hudo.com\/si\/?p=111483"},"modified":"2016-08-19T13:11:36","modified_gmt":"2016-08-19T11:11:36","slug":"5-mastnih-zivil-ki-se-jim-ne-smes-upirati","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-mastnih-zivil-ki-se-jim-ne-smes-upirati\/","title":{"rendered":"5 mastnih \u017eivil, ki se jim ne sme\u0161 upirati!"},"content":{"rendered":"

Mit o \u0161kodljivosti ma\u0161\u010dob v prehrani in mantra, da se jim je treba izogibati, sta globoko zakoreninjena v sodobni dru\u017ebi. Pri tem pa smo \u017ee kar malo pozabili na to, da telo nekaterih funkcij brez ma\u0161\u010dob sploh ne more opravljati!<\/p>\n

Ma\u0161\u010dobe so nujne za zdravje<\/h2>\n
\n\t\t\t\t\t
(Thinkstock)<\/figcaption><\/figure>\n

Razlogov zakaj so ma\u0161\u010dobe nujen del prehrane je veliko. Nekateri vitamini, denimo, so topni v ma\u0161\u010dobah, kar pomeni, da jih na\u0161e telo ne more izkoristiti, \u010de ne u\u017eivamo ma\u0161\u010dob. Ma\u0161\u010dobe so tudi pomemben vir energije. Ker so membrane na\u0161ih celic delno sestavljene iz ma\u0161\u010dob, telo slednje potrebuje za obnovo membran in tvorjenje novih celic. Poleg tega ma\u0161\u010dobe \u0161\u010ditijo na\u0161e notranje organe in nas grejejo. Ma\u0161\u010dobe pa so, poleg sladkorja, tudi nepogre\u0161ljiv sestavni del nezdrave hrane, zaradi katere smo Zahodnjaki vse bolj debeli. Paradoks? Niti ne, saj kot prvo poznamo t.i. koristne, zdrave ma\u0161\u010dobe ter nepotrebne, celo \u0161kodljive ma\u0161\u010dobe. Poleg tega pa je seveda pomembna tudi zmernost pri u\u017eivanju visoko kalori\u010dnih ma\u0161\u010dobnih virov.<\/p>\n

Katere ma\u0161\u010dobe so zdrave?<\/h2>\n

Kot nezdrave ma\u0161\u010dobe ponavadi ozna\u010dimo nasi\u010dene in ‘trans’ ma\u0161\u010dobe. Obe skupini ma\u0161\u010dob lahko dvigujeta raven \u0161kodljivega holesterola v krvi in na dolgi rok pove\u010data tveganje za razvoj bolezni srca in o\u017eilja ter diabetesa tipa 2 (pridobljena sladkorna bolezen, ki je pogosto posledica nezdravega na\u010dina \u017eivljenja). Pri t.i. trans ma\u0161\u010dobah gre za umetno ustvarjene ma\u0161\u010dobe, denimo v margarini. Kot zdrave ma\u0161\u010dobe ozna\u010dujemo enkrat ali ve\u010dkrat nenasi\u010dene ma\u0161\u010dobe. Kot opomba: ‘nasi\u010denost’ se nana\u0161a na tip vezi med dvema atomoma ogljika v molekuli ma\u0161\u010dobne kisline. Nasi\u010dene ma\u0161\u010dobe imajo trdno, dvojno vez, nenasi\u010dene pa eno ali ve\u010d enojnih vezi, zaradi katerih telo to ma\u0161\u010dobo la\u017eje presnovi in uporabi. Najve\u010d nenasi\u010denih ma\u0161\u010dob najdemo v \u017eivilih rastlinskega izvora, denimo v oljih, semenih, ore\u0161\u010dkih, bogat vir pomembnega tipa nenasi\u010denih ma\u0161\u010dob, t.i. omega-3, pa so denimo mastne ribe. Nenasi\u010dene ma\u0161\u010dobne kisline naj bi pomagale uravnavati raven holesterola v krvi, s \u010dimer nas \u0161\u010ditijo pred boleznimi srca in o\u017eilja, ter inzulina v krvi, kar je \u0161e posebej pomembno za sladkorne bolnike. Zdrave ma\u0161\u010dobe so pomembne tudi za na\u0161e umske sposobnosti, mentalno po\u010dutje in energijo.<\/p>\n

\u017divila z najbolj zdravimi ma\u0161\u010dobami<\/h2>\n
\n\t\t\t\t\t
Olive in mandlji – dve \u017eivili, polni nenasi\u010denih ma\u0161\u010dob (foto Thinkstock)<\/figcaption><\/figure>\n

1. Rastlinska olja<\/h3>\n

Olja, kot so olivno, son\u010dni\u010dno, repi\u010dno, sezamovo in ara\u0161idovo, so bogat vir enkrat nenasi\u010denih ma\u0161\u010dobnih kislin. Sojino, koruzno in bu\u010dno olje pa vsebujejo veliko ve\u010dkrat nenasi\u010denih ma\u0161\u010dobnih kislin.<\/p>\n

2. Ore\u0161\u010dki<\/h3>\n

Orehi, mandlji, ara\u0161idi, makadamija, indijski in brazilski ore\u0161\u010dki so bogati viri nenasi\u010denih ma\u0161\u010dob.<\/p>\n

3. Mastne ribe<\/h3>\n

Ribe, kot so tuna, losos, sardina, slanik, postrv in sku\u0161a, so bogat vir ve\u010dkrat nenasi\u010denih ma\u0161\u010dobnih kislin.<\/p>\n

4. Semena<\/h3>\n

Semena, kot so sezam, konopljina, bu\u010dna, son\u010dni\u010dna, lanena semena in chia, so bogat vir ve\u010dkrat nenasi\u010denih ma\u0161\u010dobnih kislin.<\/p>\n

5. Druga \u017eivila z zdravimi ma\u0161\u010dobami<\/h3>\n

Dobri viri nenasi\u010denih ma\u0161\u010dobnih kislin so tudi avokado, olive, sojino in mandljevo mleko, tofu ter masla iz ore\u0161\u010dkov, kot so ara\u0161idovo, mandljevo, orehovo, makadamijino maslo.<\/p>\n

Vseh ma\u0161\u010dob torej nikakor ne gre metati v isti ko\u0161. Res je, da imajo vse visoko kalori\u010dno vrednost, temu primerna je tudi razmeroma mala potreba na\u0161ega telesa po njih. Glavno je, da \u0161kodljive nasi\u010dene ma\u0161\u010dobe, kot jih najdemo v mastnem mesu, mle\u010dnih izdelkih in mnogih sladicah ter trans ma\u0161\u010dobe, ki jih je zelo veliko v predelanih \u017eivilih, v \u010dim ve\u010dji meri nadomestimo z zdravimi, telesu koristnimi nenasi\u010denimi ma\u0161\u010dobami.<\/p>\n

Spremljaj nas na Facebooku in ne zamudi najbolj\u0161ih objav.<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Na\u0161e telo nujno potrebuje ma\u0161\u010dobe, zato preveri, katerih 5 vrst \u017eivil vsebuje najbolj zdravju koristne ma\u0161\u010dobne kisline!<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[5977,2538,4122,3131,1600],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"\n5 mastnih \u017eivil, ki se jim ne sme\u0161 upirati! - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-mastnih-zivil-ki-se-jim-ne-smes-upirati\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 mastnih \u017eivil, ki se jim ne sme\u0161 upirati! - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Na\u0161e telo nujno potrebuje ma\u0161\u010dobe, zato preveri, katerih 5 vrst \u017eivil vsebuje najbolj zdravju koristne ma\u0161\u010dobne kisline!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-mastnih-zivil-ki-se-jim-ne-smes-upirati\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-11T03:01:52+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-08-19T11:11:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/08\/img-152962451.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"507\" \/>\n\t<meta property=\"og:image:height\" content=\"338\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-mastnih-zivil-ki-se-jim-ne-smes-upirati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-mastnih-zivil-ki-se-jim-ne-smes-upirati\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"5 mastnih \u017eivil, ki se jim ne sme\u0161 upirati!\",\"datePublished\":\"2016-08-11T03:01:52+00:00\",\"dateModified\":\"2016-08-19T11:11:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-mastnih-zivil-ki-se-jim-ne-smes-upirati\/\"},\"wordCount\":652,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"dobre ma\u0161\u010dobe\",\"ma\u0161\u010dobe\",\"nenasi\u010dene ma\u0161\u010dobe\",\"omega-3 ma\u0161\u010dobne kisline\",\"prehrana\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-mastnih-zivil-ki-se-jim-ne-smes-upirati\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/5-mastnih-zivil-ki-se-jim-ne-smes-upirati\/\",\"name\":\"5 mastnih \u017eivil, ki se jim ne sme\u0161 upirati! 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