{"id":21273,"date":"2014-12-06T06:00:00","date_gmt":"2014-12-06T05:00:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2014\/12\/06\/katere-so-najbolj-zdrave-vrste-moke\/"},"modified":"2014-12-06T06:00:00","modified_gmt":"2014-12-06T05:00:00","slug":"katere-so-najbolj-zdrave-vrste-moke","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/katere-so-najbolj-zdrave-vrste-moke\/","title":{"rendered":"Katere so najbolj zdrave vrste moke?"},"content":{"rendered":"
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Katere so najbolj zdrave vrste moke? <\/figcaption><\/figure>\n

Bela p\u0161eni\u010dna moka<\/h3>\n

Gre za najmanj zdravo vrsto moke<\/b>, saj v primerjavi z denimo polnozrnato moko, vsebuje kar do 80 odstotkov manj mineralov, antioksidantov in vitaminov. To se zgodi pri sami pridelavi bele moke, pri kateri se iz p\u0161eni\u010dnih zrn odstranita ovojnica in otrobi, dve glavni sestavi p\u0161enice, ki vsebujeta beljakovine, vlaknine, vitamina A in B itd.<\/p>\n

Namesto naravnih vitaminov, se beli vrsti moke doda veliko manj hranilne umetne vitamine, poleg tega pa se za pridobivanje bele barve, sicer bi bila moka zaradi \u017eit rjava, uporablja kemikalije. Tako kot beli sladkor, tudi bela vrsta moke<\/b> spada med predelano hrano in bele strupe, ki naj bi se jim izogibali.<\/p>\n

Kokosova moka<\/h3>\n

Precej bolj\u0161a vrsta moke<\/b> je kokosova moka, ki vsebuje malo ogljikovih hidratov, veliko vlaknin in je brez glutena, ki rad povzro\u010da prebavne te\u017eave ter alergijo, poleg tega pa je prav tako primerna za peko in kuhanje. Kokosovo meso je bogato z vlakninami, ki pripomorejo k pospe\u0161enemu metabolizmu, poleg tega pa povzro\u010dijo hitrej\u0161i ob\u010dutek sitosti.<\/p>\n

Ta vrsta moke<\/b> ima le eno pomanjkljivost, saj je manj \u010dvrsta, zato se priporo\u010da, da na vsako skodelico moke dodate eno jajce, ki bo omogo\u010dilo ve\u010djo obstojnost mase. Kokosova moka vsebuje nizek glikemi\u010dni indeks, kateri omogo\u010da ve\u010djo stabilnost krvnega sladkorja po jedi, medtem ko ga bela moka precej povi\u0161a. Ker vsebuje malo ogljikovih hidratov, je primerna sestavina shuj\u0161evalnih jedi, saj z njo lahko pripravimo bolj zdrave sladice, npr. pala\u010dinke, muffine itd.<\/p>\n

Polnozrnata p\u0161eni\u010dna moka<\/h3>\n

Ta vrsta moke<\/b> in izdelki iz nje, npr. testenine, ri\u017e in kruh, ne vsebuje umetnih dodatkov, poleg tega ni beljena s kemikalijami. \u00a0Pri pridelavi se uporabljajo cela p\u0161eni\u010dna zrna, ki se jih ne oropa hranilnih snovi, zato ostanejo bogata z vitaminoma B in E, vlakninami, cinkom, magnezijem, in \u017eelezom. Ta vrsta moke<\/b> omogo\u010da peko izdelkov, ki zaradi blagodejnih snovi zni\u017eujejo tveganje za sr\u010dne bolezni, visok krvni tlak in holesterol, poleg tega pa so zrna zelo nasitna.<\/p>\n

Pri nakupu te vrste moke<\/b> in izdelkov iz nje pa moramo biti zelo natan\u010dni, saj rjava barva ni zadostno zagotovilo, da gre za 100% polnozrnato moko, temve\u010d je potrebno preveriti seznam sestavin, za mnenje pa lahko povpra\u0161amo tudi trgovinske peke.<\/p>\n

Pirina moka<\/h3>\n

\u0160e ena izmed bolj zdravih vrst moke<\/b> je izdelana iz pire, ki spada med dru\u017eino koruznega \u017eita. Z razliko od kokosove moke, vsebuje nekaj glutena, zato je po okusu sladka, vendar ima \u0161e vedno veliko telesu koristnih snovi, predvsem veliko beljakovin. Ta vrsta moke <\/b>vsebuje precej manj kalorij kot navadna bela moka, vendar manj vlaknin kot polnozrnata moka.<\/p>\n

Pirina moka je lahka za prebavo, pona\u0161a se z veliko vsebnostjo vitamina B in vitamina E, magnezija, cinka in bakra, poleg tega pa ima tudi antioksidante, ki varujejo pred rakavimi obolenji.<\/p>\n

Ovsena moka<\/h3>\n

Med najbolj zdravimi vrstami moke<\/b> je vsekakor ovsena moka, ki ne vsebuje glutena. Njena pomanjkljivost je v tem, da prav zaradi tega ni samostojno obstojna, zato jo moramo pri peki uporabljati skupaj z drugimi vrstami moke<\/b>.<\/p>\n

Pri nakupu izdelkov iz ovsene moke moramo biti pazljivi, saj je bil oves v \u0161tevilnih primerih zme\u0161an z ostalimi vrstami moke<\/b>, ki vsebujejo gluten, v primeru da ga ne, pa mora biti to posebej ozna\u010deno. Ovsena moka sicer zni\u017euje holesterol in tveganja za sr\u010dne bolezni, zni\u017euje krvni tlak, ter tveganje za diabetes tipa 2. Ta vrsta moke <\/b>vsebuje veliko cinka, magnezija,\u00a0 selena, vitamina E, spodbuja prebavo itd.<\/p>\n

Ri\u017eeva moka<\/h3>\n

Ta vrsta moke<\/b> je izdelana iz rjavega ri\u017ea in vsebuje veliko kalcija, \u017eeleza, vitamina B, ter je odli\u010den vir vlaknin. Ker je bogata z beljakovinami, je \u0161e posebej primerna kot nadomestek mesa v vegetarijanski prehrani. Ri\u017eeva moka ne vsebuje glutena, zato jo lahko zau\u017eivajo tudi bolniki s celiakijo.<\/p>\n

Ri\u017eeva moka vsebuje pribli\u017eno enako kalorij kot bela moka, vendar manj nasi\u010denih ma\u0161\u010dob, zato je bolj primerna za zdrav \u017eivljenjski slog, poleg tega pa telo o\u010disti strupov in celo spodbuja razvoj zdravih \u010drevesnih bakterij.<\/p>\n

In kaj pravi strokovnjak?<\/h3>\n

O tem, katera vrsta moke<\/b> je najbolj zdrava, smo se pogovarjali z magistro Jo\u017eico Mesari\u010d, strokovnjakinjo za prehrano, ki nam je zaupala: ‘P<\/i>ri moki je najbolj pomembno kako je pridelano zrno – ali je naravno ali pa vsebuje \u0161e druge nezdrave sestavine, ki so posledica \u0161kropljenja. Poleg tega pa je pomembno, koliko \u010dasa je minilo od mletja do porabe, ker moka po mletju, ker je izpostavljena kisiku zgublja na vrednosti – vsebnosti mineralov. <\/i><\/p>\n

Glede vrste \u017eit je v zadnjih letih “popularna” pirina. Glede primerjave med \u017eiti,pomembno je, \u00a0da je moka polnovredna, torej ne glede iz katerega \u017eita je (p\u0161enica, pira, r\u017e, je\u010dmen, proso,…) da je zmleto celo zrno. Na ta na\u010din so ohranjeni minerali in pomembne vlaknine, ki pa jih z presejanjem in odstranitvijo zavr\u017eejo in pri beli moki dobimo le \u0161e zelo malo pomembnih sestavin. ‘<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Najbolj poznana in najve\u010dkrat uporabljena je bela moka, vendar so bolj priporo\u010dljive druge, veliko bolj zdrave, vrste moke.<\/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":[4313,4314,1679],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"\nKatere so najbolj zdrave vrste moke? - 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\/katere-so-najbolj-zdrave-vrste-moke\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Katere so najbolj zdrave vrste moke? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Najbolj poznana in najve\u010dkrat uporabljena je bela moka, vendar so bolj priporo\u010dljive druge, veliko bolj zdrave, vrste moke.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/katere-so-najbolj-zdrave-vrste-moke\/\" \/>\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=\"2014-12-06T05:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/wheat-flour.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"468\" \/>\n\t<meta property=\"og:image:height\" content=\"300\" \/>\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=\"4 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\/katere-so-najbolj-zdrave-vrste-moke\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/katere-so-najbolj-zdrave-vrste-moke\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Katere so najbolj zdrave vrste moke?\",\"datePublished\":\"2014-12-06T05:00:00+00:00\",\"dateModified\":\"2014-12-06T05:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/katere-so-najbolj-zdrave-vrste-moke\/\"},\"wordCount\":835,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"moka\",\"polnozrnata moka\",\"zdrava hrana\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/katere-so-najbolj-zdrave-vrste-moke\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/katere-so-najbolj-zdrave-vrste-moke\/\",\"name\":\"Katere so najbolj zdrave vrste moke? 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