{"id":13481,"date":"2015-11-04T06:04:41","date_gmt":"2015-11-04T05:04:41","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/11\/04\/domac-zelenjavni-sok-najhitrejsa-pot-do-kupa-vitaminov\/"},"modified":"2015-11-04T06:04:41","modified_gmt":"2015-11-04T05:04:41","slug":"domac-zelenjavni-sok-najhitrejsa-pot-do-kupa-vitaminov","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/domac-zelenjavni-sok-najhitrejsa-pot-do-kupa-vitaminov\/","title":{"rendered":"Doma\u010d zelenjavni sok: najhitrej\u0161a pot do kupa vitaminov!"},"content":{"rendered":"

Mnogi imajo te\u017eave s premalo zelenjave na vsakodnevnem jedilniku, nekateri se je na \u017ealost povsem izogibajo, zato je zelenjava spremenjena v sok, najbolj prakti\u010dna in elegantna re\u0161itev za take, ki nimajo idej, \u010dasa ter volje za rezanje, sekljanje, \u010di\u0161\u010denje, strganje in ostale kuhinjske operacije, vseeno pa ne bi radi trpeli za pomanjkanjem vitaminov in \u0161e kupa ostalih, za zdravje ter mo\u010dan imunski sistem pomembnih snovi, kot so razni fitonutrienti, antioksidanti, encimi, minerali, itd.<\/p>\n

\n\t\t\t\t\t
foto:Thinkstock<\/figcaption><\/figure>\n

Najbr\u017e se nekateri spra\u0161ujet,e kako neokusen je lahko tak zelenjavni sok, vendar ni tako, oziroma ni treba da je tako, kajti lahko dodate kak\u0161no sadje, kombinirate take vrste zelenjave, ki so \u017ee same po sebi okusne, kot npr. korenje ali rde\u010da pesa. Priporo\u010dljivo je dodati vsaj malo ma\u0161\u010dob zaradi okusa in predvsem zaradi ma\u0161\u010dobotopnih vitaminov, najbolj\u0161i je avokado, lahko tudi kokosovo olje ali pa kaj tretjega.\u00a0Na nove okuse se tudi lahko hitro navadite in s\u010dasoma boste lahko pili sok zelenjavnih<\/p>\n

kombinacij, katere se vam mogo\u010de zdijo ogabne trenutno.<\/p>\n

Samo zelenjava, samo sadje ali kombinacija obojega?<\/h2>\n

\u010ce pazite na vitko linijo, se dr\u017eite samo zelenjave ali dodajte \u0161e manj\u0161i sade\u017e, izogibajte se pa preve\u010d bananam ali samo sadnih sokov ali smoothijev, ker sadje vsebuje veliko fruktoze – sadnega sladkorja, ki je za pridobivanje odve\u010dnih kilogramov \u0161e bolj muhast od navadnega sladkorja – sukroze. \u010cisto na kratko: fruktoza se za razliko od sukroze, kot glukoza metabolizira v jetrih, ki nimajo velike kapacitete skladi\u0161\u010denja in ko so jetrne glikogenske rezerve napolnjene, se odve\u010dna fruktoza spremeni v proste ma\u0161\u010dobne kisline, ki se nato nalo\u017eijo v ma\u0161\u010dobno tkivo.<\/p>\n

Za ostale je najbolj pogosta kombinacija sadja in zelenjave, ker ve\u010d kot boste uporabljali zelenjavo, bolj se boste izogibali samo sadnih kombinacij, ker vam bodo preprosto presladke, druga\u010de je pa omejitev samo domi\u0161ljija in dostopnost \u017eivil. Pomembno je, da so \u017eivila kvalitetna, \u010dim bolj sve\u017ea, lahko tudi zmrznjena, dodate lahko \u0161e cel kup super\u017eivil, ki vam lahko drasti\u010dno pove\u010dajo prehransko vrednost in tako naredite nekak\u0161en supersok, supersmoothie, supernapitek ali kakorkoli ga \u017ee imenujete.<\/p>\n

Dodatki?<\/h2>\n

Zelenjavni sve\u017ei sok z nekaj sadja ali brez je sicer odli\u010den za zdravje in imunski sistem na splo\u0161no, lahko pa tudi uporabite razli\u010dne dodatke za razli\u010dne situacije ali namen. Recimo, \u0161portniki lahko dodajo nevtralen beljakovinski pra\u0161ek, za pohodnike ore\u0161\u010dke in semena ter vir ogljikovih hidratov, za v slu\u017ebo tudi kak\u0161na super\u017eivila itd., mo\u017enosti je ogromno.\u00a0Izogibajte pa se farmacevtskih prehranskih dopolnil, ker so v ve\u010dini primerov stran vr\u017een denar, lahko pa vam tudi spremenijo kompozicijo okusov ter zmotijo absorbcijo naravnih hranil, ampak to je tema za povsem nov \u010dlanek.<\/p>\n

Katero sadje in zelenjava?<\/h2>\n

V bistvu vse, ne vem za ni\u010d kar ne bi bilo primerno, se pravi odvisno od vsakega posameznika ter seveda dostopnosti \u017eivil v razli\u010dnih letnih \u010dasih. Izpostavil bi kot superiorne le: temnolistnato\u00a0zelenjavo in pa kri\u017enice (ohrovt, cveta\u010da, zelje, brokoli), pri sadju pa citruse in jagodi\u010devje, ki ima malo sladkorja, nizek glikemi\u010dni indeks ter vsebuje na tone pozitivnih snovi.<\/p>\n

Kaj je bolje sokovnik ali me\u0161alnik (blender)?<\/h2>\n

Oboje je super, spet odvisno od tega kaj imate raje: dokaj bistri sok ali bolj gosto zadevo, razlika je predvsem v tem, da pri sokovniku izlo\u010dimo vlaknine ter pri nekaterih \u017eivilih \u0161e nekaj ostalih pozitivnih snovi, pa sokovnik mora biti vi\u0161jega cenovnega razreda zaradi ve\u010djega izkoristka ter ne pije vam krvi glede \u010di\u0161\u010denja. Me\u0161alnik pa po drugi strani ni treba da je drag in bo vseeno slu\u017eil svojemu namenu, \u010deprav obstajajo zelo dragi, ki razbijejo \u0161e ne vem kako majhne molekule ali celice, ampak to ni tako pomembno, kakor nas prepri\u010dujejo prodajalci. Pri me\u0161alniku imate tudi ve\u010d mo\u017enosti za dodatke.<\/p>\n

Kaj zme\u0161ati?<\/h2>\n

Mo\u017enosti je seveda ne\u0161teto, nekaterim vse pa\u0161e skupaj, drugim pa\u010d ne, zato \u010de nimate idej, pobrskate po spletnih knjigarnah, kjer obstaja veliko res zanimivih in odli\u010dnih knjig, druga mo\u017enost so aplikacije ali pa samo poguglajte, receptov je na tiso\u010de.\u00a0Poi\u0161\u010dete pa lahko tudi ogromno receptov, ki so s to\u010dno dolo\u010denimi sestavinami namenjeni
\nodpravljanju ali laj\u0161anju raznih zdravstvenih te\u017eav in bolezni.<\/p>\n

\n

Brane Bogdanovi\u010d, avtor prispevka, je poznavalec prehrane, prehranskih dopolnil ter samou\u010de\u010di nutricionist. Njegova\u00a0filozofija je sinergija inteligentne prehrane in telesne aktivnosti.<\/strong><\/p>\n

Za \u00a0nasvete je dosegljiv na mail\u00a0nebra11@icloud.com<\/a><\/strong><\/p>\n

\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Se spra\u0161ujete, kako na kar najbolj enostaven in okusen na\u010din v svojo prehrano vklju\u010diti ve\u010d vitaminov in mineralov? 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