{"id":21311,"date":"2013-12-02T06:03:33","date_gmt":"2013-12-02T05:03:33","guid":{"rendered":"http:\/\/hudo.com\/si\/2013\/12\/02\/6-razlogov-zakaj-moramo-uzivati-dovolj-vlaknin\/"},"modified":"2013-12-02T06:03:33","modified_gmt":"2013-12-02T05:03:33","slug":"6-razlogov-zakaj-moramo-uzivati-dovolj-vlaknin","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/6-razlogov-zakaj-moramo-uzivati-dovolj-vlaknin\/","title":{"rendered":"6 razlogov, zakaj moramo u\u017eivati dovolj vlaknin"},"content":{"rendered":"
\n\t\t\t\t\t
(Thinkstock)<\/figcaption><\/figure>\n

Koliko vlaknin dnevno naj zau\u017eijemo?<\/h2>\n

Prehranske vlaknine sodijo med ogljikove hidrate, a ker jih telo ne more prebaviti, prakti\u010dno nimajo kalorijske vrednosti. Vlaknine potujejo od ust pa do debelega \u010drevesa, ne da bi se kemijsko razgradile ali absorbirale v tankem \u010drevesu. Nekoliko jih razkrojijo bakterije v debelem \u010drevesu, vendar ne popolnoma. Prehranska vlaknina ima ugodne fiziolo\u0161ke u\u010dinke na na\u0161 organizem, saj pospe\u0161uje in uravnava prebavo ter \u00a0zni\u017euje raven holesterola in glukoze v krvi. Imajo ogromno pozitivnih lastnosti na na\u0161e telo, zato moramo biti zelo pozorni, da jih vsak dan zau\u017eijemo dovolj. Priporo\u010dljivi dnevni odnos za odrasle je 25-30 g vlaknin na dan. Da ne bi preve\u010d \u010dasa posvetili temu, koliko ste jih \u017ee zau\u017eili, enostavno poskrbite za to, da u\u017eivate dovolj \u017eivil, navedenih v naslednjem odstavku.<\/p>\n

Kje najdemo najve\u010d vlaknin?<\/h2>\n

Prvo pomembno dejstvo je zagotovo to, da je treba u\u017eivati predvsem nepredelana \u017eivila, ki so zakladnica vlaknin. Dale\u010d najve\u010d prehranskih vlaknin najdemo v stro\u010dnicah (fi\u017eol, grah, le\u010da), v brsti\u010dnem ohrovtu, kislem zelju, poru, \u010dema\u017eu, kolerabi, razli\u010dnih vrstah sadja, r\u017eenem in polnozrnatem kruhu ter semenih.<\/p>\n

Zakaj pa je dobro vsakodnevno u\u017eivati vlaknine?<\/h2>\n

– Vlaknine uravnavajo delovanje \u010drevesja
\n– Zni\u017eujejo raven holesterola v krvi
\n– Prepre\u010dujejo pojav raka na debelem \u010drevesju
\n– Upo\u010dasnjujejo spro\u0161\u010danje ogljikovih hidratov v krvi
\n– Nase ve\u017eejo toksi\u010dne snovi
\n– V \u010drevesju nabreknejo in zmanj\u0161ajo ob\u010dutek lakote<\/p>\n

Kaj pa se zgodi, \u010de u\u017eivamo preve\u010d vlaknin?<\/h2>\n

Naj \u0161e enkrat poudarim, da se je treba prehranjevati raznoliko. V na\u0161o prehrano moramo vklju\u010diti vse skupine hranilnih snovi, saj omogo\u010dajo normalno delovanje na\u0161ega telesa. Tudi vlaknine imajo namre\u010d lahko v prevelikih koli\u010dinah negativne efekte.\u00a0 Kot sem \u017ee omenila, nase ve\u017eejo vodo, zato je ob preveliki koli\u010dini zau\u017eitih vlaknin treba poskrbeti za zadosten vnos vode v na\u0161e telo. V primeru, da za to ne poskrbimo, vlaknina v bistvu v \u010drevesju zastane, kar privede do zaprtja.<\/p>\n

Avtorica prispevka sem Ur\u0161ka Pav\u010dnik.<\/strong>\u00a0Leta 2012 sem izdala knjigo z naslovom Zdrava prehrana za nose\u010dke. Na \u017denska.si bom z vami delila koristne informacije v zvezi z \u017eivili, okusne recepte, z veseljem pa bom odgovorila tudi na kak\u0161no vpra\u0161anje. Obi\u0161\u010dite tudi mojo spletno stran<\/strong><\/span><\/a>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Prehranske vlaknine so pravi o\u010di\u0161\u010devalni tretma za na\u0161e telo. Pomembno je, da jih zau\u017eijemo dovolj, ne pa tudi preve\u010d, saj lahko dose\u017eemo nasprotni u\u010dinek.<\/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":[2654,4327,1679],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"\n6 razlogov, zakaj moramo u\u017eivati dovolj 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\/6-razlogov-zakaj-moramo-uzivati-dovolj-vlaknin\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 razlogov, zakaj moramo u\u017eivati dovolj vlaknin - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Prehranske vlaknine so pravi o\u010di\u0161\u010devalni tretma za na\u0161e telo. 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