{"id":21303,"date":"2014-06-18T03:00:00","date_gmt":"2014-06-18T01:00:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2014\/06\/18\/hrana-ki-vsebuje-veliko-vlaknin\/"},"modified":"2014-06-18T03:00:00","modified_gmt":"2014-06-18T01:00:00","slug":"hrana-ki-vsebuje-veliko-vlaknin","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/hrana-ki-vsebuje-veliko-vlaknin\/","title":{"rendered":"Hrana, ki vsebuje veliko vlaknin"},"content":{"rendered":"
\n\t\t\t\t\t
Polnozrnat kruh je eden glavnih virov vlaknin. (Photoxpress)<\/figcaption><\/figure>\n

Vlaknine so pomembne za na\u0161e zdravje<\/h2>\n

Dandanes velikokrat sli\u0161imo, da moramo jesti hrano, ki vsebuje veliko vlaknin. Vlaknine – ogljikovi hidrati, ki jih telo ne more popolnoma prebaviti – imajo namre\u010d \u0161tevilne pozitivne u\u010dinke za na\u0161e zdravje, saj uravnavajo delovanje \u010drevesja, zni\u017eujejo nevarni holesterol, prepre\u010dujejo pojav \u010drevesnega raka in sr\u010dno-\u017eilnih bolezni ter prepre\u010dujejo, da bi se krvni sladkor po zau\u017eitem obroku nenadoma dvignil. Strokovnjaki namre\u010d predvidevajo, naj bi nenadno dvigovanje krvnega sladkorja vplivalo na pojav sladkorne bolezni tip 2, poleg tega pa smo po hrani, ki hitro dviguje krvni sladkor, hitreje spet la\u010dni. Odrasli mo\u0161ki do 50. leta bi naj dnevno zau\u017eili 38 gramov vlaknin, \u017eenske pa 25 gramov.<\/p>\n

V kateri hrani najdemo najve\u010d vlaknin?<\/h2>\n

Med hranila, ki vsebujejo veliko koli\u010dino vlaknin, pri\u0161tevamo \u017eivila, ki vsebujejo ve\u010d kot 5 gramov vlaknin na eno porcijo. In katera \u017eivila so to?<\/p>\n

\u017ditarice:<\/h3>\n

– polnozrnati \u017eitni izdelki<\/p>\n

– polnozrnate \u017eitarice<\/span>, kot<\/span> so<\/span> je\u010dmen<\/span>,<\/span> kokice<\/span>,<\/span> koruza<\/span> in<\/span> rjavi ri\u017e<\/span><\/span><\/p>\n

– polnozrnate testenine<\/p>\n

– polnozrnati kosmi\u010di<\/span><\/p>\n

Sadje:<\/b><\/h3>\n

– suho<\/span> sadje<\/span>, kot<\/span> so<\/span> marelice<\/span>,<\/span> dateljni, suhe slive<\/span> in<\/span> rozine<\/span><\/span><\/p>\n

– jagodi\u010dje, kot<\/span> so<\/span> robide<\/span>,<\/span> borovnice<\/span>,<\/span> maline<\/span> in<\/span> jagode<\/span><\/span><\/p>\n

– pomaran\u010de<\/span>,<\/span> jabolka<\/span>, hru\u0161ke<\/span> z olupkom vred<\/span><\/p>\n

Zelenjava:<\/h3>\n

– <\/span>brokoli<\/span>,<\/span> \u0161pina\u010da<\/span>,<\/span> blitva, arti\u010doke, korenje, zelje, <\/span>grah<\/span><\/span><\/p>\n

– su\u0161en grah<\/span> in<\/span> fi\u017eol<\/span>, <\/span>\u010di\u010derika<\/span> in<\/span> le\u010da<\/span>
\n<\/span><\/p>\n

– ore\u0161\u010dki<\/span> in<\/span> semena<\/span>, kot so<\/span> mandeljni<\/span>, <\/span>lanena semena, ara\u0161idi in <\/span>pra\u017eena soja<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Vlaknine so neiz\u010drpen vir zdravja. V kateri hrani jih najdemo in koliko bi jih morali dnevno zau\u017eiti?<\/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":[4327,1679],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"\nHrana, ki vsebuje veliko vlaknin - 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\/hrana-ki-vsebuje-veliko-vlaknin\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hrana, ki vsebuje veliko vlaknin - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Vlaknine so neiz\u010drpen vir zdravja. 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