{"id":21363,"date":"2011-09-12T04:03:00","date_gmt":"2011-09-12T02:03:00","guid":{"rendered":"http:\/\/hudo.com\/si\/2011\/09\/12\/zakaj-bi-morala-redno-jesti-lesnike\/"},"modified":"2011-09-12T04:03:00","modified_gmt":"2011-09-12T02:03:00","slug":"zakaj-bi-morala-redno-jesti-lesnike","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zakaj-bi-morala-redno-jesti-lesnike\/","title":{"rendered":"Zakaj bi morala redno jesti le\u0161nike?"},"content":{"rendered":"
\n\t\t\t\t\t
Le\u0161niki imajo \u0161tevilne pozitivne lastnosti<\/figcaption><\/figure>\n

Lešniki so bogati z vitamini in minerali<\/h2>\n

Eden izmed razlogov, zakaj bi bilo vredno razmisliti o tem, da bi lešniki <\/b>postali osrednji del tvoje zdrave malice, je njihova bogata vsebnost vitaminov ter mineralov. Te majhni rjavi plodovi vsebujejo veliko vitamina E, ki je učinkovit antioksidant in krepi srčno-žilni sistem ter dihala. Poleg tega blaži simptome PMS-ja, koristi delovanju možganov, odličen pa je tudi za spodbujanje prekrvavitve telesa in pri krepitvi zdravja dojk.<\/p>\n

Lešniki<\/b> vsebujejo tudi kompleks vitaminov B, ki so specializirani za najrazličnejše funkcije v telesu, saj izboljšujejo spomin, blažijo migrene, ter so ključni pri obnavljanju genskega zapisa DNA. Thiamin oziroma vitamin B1 pa uravnava apetit in prispeva k dvigu energije v telesu. Lešniki<\/b> so še posebej priporočljiv prigrizek za nosečnice, saj v njih najdemo folno kislino, nujno za normalen razvoj otroka. V lešnikih<\/b> najdemo tudi kalcij in magnezij, ki znižuje krvni tlak, bogati pa so tudi z železom. Zgolj skodelica lešnikov<\/b> na dan namreč pokrije kar tretjino dnevne potrebe po železu.<\/p>\n

Koristne maščobe, vlaknine in beljakovine<\/h2>\n

Čeprav so lešniki<\/b>, tako kot večina oreščkov, precej kalorični, saj približno deset lešnikov<\/b>, oziroma 14 gramov, vsebuje kar 77 kalorij, pa imajo koristne maščobe. Ta so prisotne v oleinski oziroma maščobni kislini, ki jo vsebuje tudi olivno olje in je znana po tem, da znižuje verjetnost za pojav srčnih bolezni. Oleinska kislina je le drugo ime za Omega 9 maščobne kisline in ima zelo pomembno nalogo, saj znižuje nivo LDL, slabega holesterola v krvi.<\/p>\n

Zaradi kalorične vrednosti ti svetujemo, da lešnike <\/b>uživaš redno, vendar zmerno, tudi zato, ker so precej nasitni. Dovolj je že skodelica lešnikov<\/b> na dan, s katerimi boš telo oskrbela z vlakninami, ki uravnavajo prebavo, ter beljakovinami, ki so odlično nadomestilo za vse, ki ne marajo mesa.<\/p>\n

Ideje za uživanje lešnikov <\/h2>\n

Če želiš nekoliko eksperimentirati, si lešnike <\/b>lahko privoščiš na različne načine. Položi jih v pečico in jih peči približno 20-25 minut, tako da postanejo zlati rjavi in hrustljavi. Kot energetsko bogato hrano jih zaužij skupaj z jutranjo skledo kosmičev, zmešaj jih v jogurt ali pa z njimi obogati sadno ali zeleno solato.<\/p>\n

Lešniki <\/b>so tudi dobra izbira za večerni prigrizek ob gledanju filmov, v kolikor pa se navdušuješ nad peko, lahko z njimi pripraviš številne sladice ali domačo presno čokolado.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u010ceprav so najslaj\u0161i tisti v \u010dokoladi, pa ti \u017denska.si svetuje, da si privo\u0161\u010di\u0161 sve\u017ee le\u0161nike, ki so prava vitaminska bomba.<\/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":[4342,1679,2634],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"\nZakaj bi morala redno jesti le\u0161nike? - 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\/zakaj-bi-morala-redno-jesti-lesnike\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zakaj bi morala redno jesti le\u0161nike? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"\u010ceprav so najslaj\u0161i tisti v \u010dokoladi, pa ti \u017denska.si svetuje, da si privo\u0161\u010di\u0161 sve\u017ee le\u0161nike, ki so prava vitaminska bomba.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zakaj-bi-morala-redno-jesti-lesnike\/\" \/>\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=\"2011-09-12T02:03:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/lesnik.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"425\" \/>\n\t<meta property=\"og:image:height\" content=\"282\" \/>\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\/zakaj-bi-morala-redno-jesti-lesnike\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zakaj-bi-morala-redno-jesti-lesnike\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Zakaj bi morala redno jesti le\u0161nike?\",\"datePublished\":\"2011-09-12T02:03:00+00:00\",\"dateModified\":\"2011-09-12T02:03:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zakaj-bi-morala-redno-jesti-lesnike\/\"},\"wordCount\":467,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"le\u0161niki\",\"zdrava hrana\",\"zdrava malica\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zakaj-bi-morala-redno-jesti-lesnike\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zakaj-bi-morala-redno-jesti-lesnike\/\",\"name\":\"Zakaj bi morala redno jesti le\u0161nike? 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