{"id":21451,"date":"2016-08-12T06:22:08","date_gmt":"2016-08-12T04:22:08","guid":{"rendered":"http:\/\/hudo.com\/si\/2014\/08\/12\/zivila-ki-vsebujejo-najvec-zeleza\/"},"modified":"2016-08-24T11:18:39","modified_gmt":"2016-08-24T09:18:39","slug":"zivila-ki-vsebujejo-najvec-zeleza","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zivila-ki-vsebujejo-najvec-zeleza\/","title":{"rendered":"\u017divila, ki vsebujejo najve\u010d \u017eeleza"},"content":{"rendered":"

\u017delezo je klju\u010dnega pomena za oskrbo telesa s kisikom, saj je glavna sestavina hemoglobina, na katerega se ve\u017ee kisik v rde\u010dih krvni\u010dkah.\u00a0 Rahlo oz. trenutno pomanjkanje \u017eeleza ob\u010dutimo kot utrujenost ali iz\u010drpanost, kroni\u010dno pomanjkanje \u017eeleza pa je izjemno nevarno, saj lahko pripelje do odpovedi organov. Preve\u010d \u017eeleza pa, po drugi strani, lahko po\u0161koduje jetra ali srce. Na sre\u010do pa telo samo uravnava, koliko \u017eeleza iz \u017eivil bo uporabilo in predoziranja so ponavadi posledica u\u017eivanja prehranskih dodatkov.<\/p>\n

Katera \u017eivila vsebujejo najve\u010d \u017eeleza?<\/h2>\n
\n\t\t\t\t\t
\u017delezo moramo u\u017eivati s hrano in ne v prehranskih dodatkih (foto Thinkstock)<\/figcaption><\/figure>\n

\u017delezo, ki ga telo pridobi iz hrane, je torej bolj varno. Res je, da telo la\u017eje absorbira \u017eelezo iz mesnih virov, ker pa la\u017eje uravnava absorbcijo \u017eeleza iz rastlinskih virov, je slednjega skoraj nemogo\u010de zau\u017eiti preve\u010d. Trenutna uveljavljena priporo\u010dena dnevna koli\u010dina \u017eeleza za odrasle je 18mg. Poglejte lestvico \u017eivil, najbolj bogatih z \u017eelezom:<\/p>\n

1. Mehku\u017eci (\u0161koljke, pol\u017ei, \u0161kampi, ostrige)<\/h3>\n

Sploh ostrige in \u0161koljke ga vsebujejo ogromno. S 100g teh mehku\u017ecev zau\u017eijete 28mg ali kar 155% dnevne priporo\u010dene koli\u010dine \u017eeleza.<\/p>\n

2. Jetra (svinjska, goveja, pi\u0161\u010dan\u010dja, ov\u010dja)<\/h3>\n

Podobno kot mehku\u017eci, tudi jetra vsebujejo ogromno \u017eeleza. S 100g zau\u017eijete 23mg ali 129% priporo\u010dene dnevne koli\u010dine.<\/p>\n

3. Kakav in temna \u010dokolada<\/h3>\n

Kakav je prava \u017eelezova bomba – 100g \u010distega kakava vsebuje vso \u017eelezo, ki ga potrebujete. Ste vedeli, da lahko s kakavom nadomestimo velik del moke pri peki peciva?<\/p>\n

4. Bu\u010dna semena in sezam<\/h3>\n

Med rastlinskimi \u017eivili so bu\u010dna semena pri samem vrhu. S 100g semen boste zadovoljili 83% dnevne potrebe po \u017eelezu.<\/p>\n

5. Ore\u0161\u010dki (indijski, brazilski, mandlji,le\u0161niki, pinjole,…)<\/h3>\n

Podobno kot semena, so tudi ore\u0161\u010dki bogat vir \u017eeleza, vsebujejo pa ve\u010d vode in ma\u0161\u010dob, zato je relativni dele\u017e \u017eeleza v njih manj\u0161i – 6,1mg na 100g (ali 34% dnevne priporo\u010dene koli\u010dine).<\/p>\n

6. Govedina in jagnjetina<\/h3>\n

S 100g mesa zau\u017eijete 20% priporo\u010dene dnevne koli\u010dine \u017eeleza.<\/p>\n

7. Stro\u010dnice (fi\u017eol, le\u010da, soja, \u010di\u010derika, bob, grah…)<\/h3>\n

Stro\u010dnice vsebujejo enako koli\u010dino \u017eeleza, kot meso in so zato primerno (manj mastno) nadomestilo. Soja in le\u010da vsebujeta najve\u010d \u017eeleza med stro\u010dnicami.<\/p>\n

8. Zelena listnata zelenjava (\u0161pina\u010da, blitva, rukola, motovilec, repino in pesino perje, ohrovt…)<\/h3>\n

S 100g tovrstne zelenjave pokrijete pribli\u017eno 20% dnevne potrebe po \u017eelezu!<\/p>\n

9. Tofu<\/h3>\n

Ker je tofu narejen iz soje, vsebuje veliko \u017eeleza. Porcija (100g) tofuja zadovolji 15% dnevne potrebe po \u017eelezu.<\/p>\n

10. Polnovredna \u017eita, otrobi<\/h3>\n

Je\u010dmen, oves, kvinoja, ajda, ri\u017e, bulgur itd. vsebujejo med 1 in 2mg \u017eeleza na 100g, kar pomeni, da s to koli\u010dino zau\u017eijete pribli\u017eno desetino potrebnega \u017eeleza.<\/p>\n

Spremljaj nas na na\u0161i Facebook strani in ne zamudi najbolj\u0161ih objav.<\/span><\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Katera \u017eivila vsebujejo najve\u010d \u017eeleza in koliko jih moramo pojesti, da zadovoljimo dnevno potrebo po tej pomembni mineralni snovi?<\/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":[1549,1518],"supertag":[],"acf":[],"yoast_head":"\n\u017divila, ki vsebujejo najve\u010d \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\/zivila-ki-vsebujejo-najvec-zeleza\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u017divila, ki vsebujejo najve\u010d \u017eeleza - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Katera \u017eivila vsebujejo najve\u010d \u017eeleza in koliko jih moramo pojesti, da zadovoljimo dnevno potrebo po tej pomembni mineralni snovi?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zivila-ki-vsebujejo-najvec-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=\"2016-08-12T04:22:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-08-24T09:18:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/zivila-z-zelezom.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"724\" \/>\n\t<meta property=\"og:image:height\" content=\"483\" \/>\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\/zivila-ki-vsebujejo-najvec-zeleza\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zivila-ki-vsebujejo-najvec-zeleza\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"\u017divila, ki vsebujejo najve\u010d \u017eeleza\",\"datePublished\":\"2016-08-12T04:22:08+00:00\",\"dateModified\":\"2016-08-24T09:18:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zivila-ki-vsebujejo-najvec-zeleza\/\"},\"wordCount\":462,\"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\/zivila-ki-vsebujejo-najvec-zeleza\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/zivila-ki-vsebujejo-najvec-zeleza\/\",\"name\":\"\u017divila, ki vsebujejo najve\u010d \u017eeleza - 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