{"id":21277,"date":"2016-11-05T05:03:00","date_gmt":"2016-11-05T04:03:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2014\/10\/29\/za-vse-utrujenke-hrana-z-veliko-zeleza\/"},"modified":"2016-11-15T03:55:01","modified_gmt":"2016-11-15T02:55:01","slug":"za-vse-utrujenke-hrana-z-veliko-zeleza","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/za-vse-utrujenke-hrana-z-veliko-zeleza\/","title":{"rendered":"Za vse utrujenke: Hrana z veliko \u017eeleza"},"content":{"rendered":"
\n\t\t\t\t\t
Foto: Thinkstock<\/figcaption><\/figure>\n

Vloga \u017eeleza v na\u0161em telesu<\/h2>\n

\u010ce si utrujena in ti manjka energije za vsakdanja opravila, ti morda primanjkuje \u017eeleza, ki je odgovoren za prenos kisika od plju\u010d po ostalem telesu. Najbolj opazen simptom primanjkovanja \u017eeleza je prav utrujenost, \u0161ibkost in pomanjkanje energije. Ljudi, ki jim primanjkuje \u017eeleza, tudi pogosto zebe, imajo slab\u0161i imunski sistem in te\u017eko opravljajo delo ali miselne aktivnosti. Vegani, strastni teka\u010di, nose\u010dnice in \u017eenske, ki imajo mo\u010dno menstruacijo, so \u0161e posebej nagnjeni k temu, da jim primanjkuje \u017eeleza v telesu. Podobno je tudi z ljudmi, ki redno darujejo kri, in tistimi, ki imajo te\u017eave s prebavo. \u017delezo lahko v telo vnese\u0161 s hrano, ki je bogata z \u017eelezom, pa tudi s prehranskimi dodatki, ki pa jih v\u010dasih lahko trebuh te\u017eje prenese.<\/p>\n

\u017delezo lahko vnese\u0161 s prehrano<\/h2>\n

Goveje meso<\/b><\/p>\n

85 gramov govejih jetrc vsebuje 5,2 mg \u017eeleza. Goveji zrezek z isto te\u017eo vsebuje 3,1 mg \u017eeleza, malce manj \u017eeleza bo\u0161 zau\u017eila z mletim govejim mesom, goveji biftek (na \u017earu) z isto te\u017eo pa ti bo ponudil 1,6 mg \u017eeleza.<\/p>\n

Ribe in morski sade\u017ei
\n<\/b><\/p>\n

\u0160koljke so odli\u010den vir \u017eeleza (v 85 gramih je 23,8 mg \u017eeleza). Druge na lestvici so ostrige, nato sardine in potem tuna v konzervi. Sve\u017ea tuna ima malce manj \u017eeleza kot tista v konzervi. Nekaj \u017eeleza najde\u0161 tudi v rakovici, najmanj izmed na\u0161tetega pa ga imajo kozice.<\/p>\n

Perutnina<\/b><\/p>\n

\u010ce vzamemo isto mero kot pri ostalih \u017eivilih (85 gramov), se v pi\u0161\u010dan\u010djih jetrih nahaja 11 mg \u017eeleza, v temnem puranjem mesu 2 mg \u017eeleza in v svetlem mesu 1,1 mg \u017eeleza. Enaka koli\u010dina \u017eeleza je tudi v pi\u0161\u010dan\u010djem temnem mesu, medtem ko ga ima svetlo pi\u0161\u010dan\u010dje meso le 0,9 mg.<\/p>\n

\u0160pina\u010da<\/b><\/p>\n

Najve\u010d \u017eeleza ima sve\u017ea \u0161pina\u010da. Polovica skodelice sve\u017ee \u0161pina\u010de vsebuje 3,2 mg \u017eeleza. Polovica skodelice konzervirane \u0161pina\u010de vsebuje 2,5 mg \u017eeleza, zmrznjena pa ima najmanj \u017eeleza. Seveda \u017eeleza ne vsebuje le \u0161pina\u010da. \u010ce si ljubiteljica zelenjave, lahko nivoje svoje energije dvigne\u0161 tudi z rde\u010do peso, brokolijem, belu\u0161i, blitvo, ohrovtom in fi\u017eolom.<\/p>\n

Sadje<\/b><\/p>\n

Veliko \u017eeleza vsebujejo rozine, suhe slive, brusnice, banane, datlji, suhe marelice, ribez in \u010de\u0161nje. Vse na\u0161teto je odli\u010den nadomestek za sladke prigrizke, ki si jih rada privo\u0161\u010di\u0161, kadar potrebuje\u0161 nove zaloge energije.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u010ce ti iz dneva v dan primanjkuje energije in se po\u010duti\u0161 utrujeno, je morda odgovor na tvoje te\u017eave hrana, ki vsebuje veliko \u017eeleza.<\/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":[1679,3080],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"\nZa vse utrujenke: Hrana z veliko \u017eeleza - 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\/za-vse-utrujenke-hrana-z-veliko-zeleza\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za vse utrujenke: Hrana z veliko \u017eeleza - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"\u010ce ti iz dneva v dan primanjkuje energije in se po\u010duti\u0161 utrujeno, je morda odgovor na tvoje te\u017eave hrana, ki vsebuje veliko \u017eeleza.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/za-vse-utrujenke-hrana-z-veliko-zeleza\/\" \/>\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=\"2016-11-05T04:03:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-11-15T02:55:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/zdrava_hrana_zelezo1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"520\" \/>\n\t<meta property=\"og:image:height\" content=\"345\" \/>\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=\"2 minuti\" \/>\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\/za-vse-utrujenke-hrana-z-veliko-zeleza\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/za-vse-utrujenke-hrana-z-veliko-zeleza\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Za vse utrujenke: Hrana z veliko \u017eeleza\",\"datePublished\":\"2016-11-05T04:03:00+00:00\",\"dateModified\":\"2016-11-15T02:55:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/za-vse-utrujenke-hrana-z-veliko-zeleza\/\"},\"wordCount\":392,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"zdrava hrana\",\"\u017eelezo\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/za-vse-utrujenke-hrana-z-veliko-zeleza\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/za-vse-utrujenke-hrana-z-veliko-zeleza\/\",\"name\":\"Za vse utrujenke: Hrana z veliko \u017eeleza - 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