{"id":2629,"date":"2020-11-26T14:16:52","date_gmt":"2020-11-26T14:16:52","guid":{"rendered":"http:\/\/hudo.com\/sr\/?p=2629"},"modified":"2020-11-26T14:16:52","modified_gmt":"2020-11-26T14:16:52","slug":"hrana-koja-sadrzi-najvise-gvozdja","status":"publish","type":"post","link":"https:\/\/hudo.com\/sr\/hrana-koja-sadrzi-najvise-gvozdja\/","title":{"rendered":"Hrana koja sadr\u017ei najvi\u0161e gvo\u017e\u0111a"},"content":{"rendered":"

Gvo\u017e\u0111e je presudno za snabdevanje tela kiseonikom, jer je glavna komponenta hemoglobina, za koji se kiseonik vezuje u crvenim krvnim zrncima. Mali ili trenutni nedostatak gvo\u017e\u0111a osec\u0301a se kao umor ili iscrpljenost, a hroni\u010dni nedostatak gvo\u017e\u0111a je izuzetno opasan jer mo\u017ee dovesti do zatajenja organa. Previ\u0161e gvo\u017e\u0111a, s druge strane, mo\u017ee o\u0161tetiti jetru ili srce. Srec\u0301om, me\u0111utim, telo samo reguli\u0161e koliko gvo\u017e\u0111a iz hrane c\u0301e koristiti, a predoziranje je obi\u010dno rezultat konzumiranja dijetetskih suplemenata.<\/p>\n

Koja hrana sadr\u017ei najvi\u0161e gvo\u017e\u0111a?<\/h2>\n

Gvo\u017e\u0111e, koje telo dobija iz hrane, je stoga sigurnije. Ta\u010dno je da je telu lak\u0161e apsorbovati gvo\u017e\u0111e iz izvora mesa, ali zato \u0161to je lak\u0161e regulisati apsorpciju gvo\u017e\u0111a iz biljnih izvora, potonje je gotovo nemoguc\u0301e previ\u0161e unositi. Trenutno utvr\u0111ena preporu\u010dena dnevna koli\u010dina gvo\u017e\u0111a za odrasle je 18mg. Pogledajte razmere namirnica najbogatijih gvo\u017e\u0111em:<\/p>\n

    \n
  1. \n

    Meku\u0161ci (\u0161koljke, pu\u017eevi, \u0161kampi, ostrige)<\/h3>\n<\/li>\n<\/ol>\n

    Ostrige i \u0161koljke uop\u0161te sadr\u017ee puno toga. Sa 100 g ovih meku\u0161aca unesete 28 mg ili \u010dak 155% dnevne preporu\u010dene koli\u010dine gvo\u017e\u0111a.<\/p>\n

      \n
    1. \n

      Jetra (svinjetina, govedina, piletina, ovca)<\/h3>\n<\/li>\n<\/ol>\n

      Poput meku\u0161aca, i jetra sadr\u017ei ogromnu koli\u010dinu gvo\u017e\u0111a. Sa 100g unesete 23mg ili 129% preporu\u010dene dnevne koli\u010dine.<\/p>\n

        \n
      1. \n

        Kakao i tamna \u010dokolada<\/h3>\n<\/li>\n<\/ol>\n

        Kakao je prava gvozdena bomba – 100g \u010distog kakaa sadr\u017ei svo gvo\u017e\u0111e koje Vam je potrebno. Da li ste znali da kakao mo\u017ee zameniti puno bra\u0161na prilikom pe\u010denja kola\u010da?<\/p>\n

          \n
        1. \n

          Seme bundeve i susam<\/h3>\n<\/li>\n<\/ol>\n

          Me\u0111u biljnom hranom, seme bundeve je na samom vrhu. Sa 100g semena zadovoljic\u0301ete 83% dnevnih potreba za gvo\u017e\u0111em.<\/p>\n

            \n
          1. \n

            Ora\u0161asti plodovi (indijski, brazilski, bademi, le\u0161nici, pista\u0107i, …)<\/h3>\n<\/li>\n<\/ol>\n

            Poput semena, i orasi su bogat izvor gvo\u017e\u0111a, ali sadr\u017ee vi\u0161e vode i masti, pa je relativni udeo gvo\u017e\u0111a u njima manji – 6,1 mg na 100 g (ili 34% od dnevne preporu\u010dene koli\u010dine).<\/p>\n

              \n
            1. \n

              Govedina i jagnjetina<\/h3>\n<\/li>\n<\/ol>\n

              Sa 100g mesa unesete 20% preporu\u010dene dnevne koli\u010dine gvo\u017e\u0111a.<\/p>\n

                \n
              1. \n

                Mahunarke (pasulj, so\u010divo, soja, leblebije, pasulj, gra\u0161ak …)<\/h3>\n<\/li>\n<\/ol>\n

                Mahunarke sadr\u017ee istu koli\u010dinu gvo\u017e\u0111a kao i meso i stoga su pogodna (manje masna) zamena. Soja i so\u010divo sadr\u017ee najvi\u0161e gvo\u017e\u0111a me\u0111u mahunarkama.<\/p>\n

                  \n
                1. \n

                  Zeleno lisnato povrc\u0301e (spanac\u0301, blitva, rukola, kolut, perje repe i cvekle, kelj …)<\/h3>\n<\/li>\n<\/ol>\n

                  Sa 100g ove vrste povrc\u0301a pokrivate oko 20% dnevnih potreba za gvo\u017e\u0111em!<\/p>\n

                    \n
                  1. \n

                    Tofu<\/h3>\n<\/li>\n<\/ol>\n

                    Po\u0161to je tofu napravljen od soje, sadr\u017ei puno gvo\u017e\u0111a. Porcija (100g) tofua zadovoljava 15% dnevnih potreba za gvo\u017e\u0111em.<\/p>\n

                      \n
                    1. \n

                      Cela zrna, mekinje<\/h3>\n<\/li>\n<\/ol>\n

                      Je\u010dam, zob, kinoa, heljda, pirina\u010d itd. sadr\u017ee izme\u0111u 1 i 2 mg gvo\u017e\u0111a na 100 g, \u0161to zna\u010di da sa ovom koli\u010dinom unesete oko desetinu dnevno potrebnog gvo\u017e\u0111a.<\/p>\n","protected":false},"excerpt":{"rendered":"

                      Koja hrana sadr\u017ei najvi\u0161e gvo\u017e\u0111a i koliko je potrebno da pojedemo da bismo zadovoljili dnevnu potrebu za ovim va\u017enim mineralom?<\/p>\n","protected":false},"author":3,"featured_media":2630,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[57,27],"source":[2],"supertag":[],"original_url":"","acf":[],"yoast_head":"\nHrana koja sadr\u017ei najvi\u0161e gvo\u017e\u0111a - Hudo Srbija<\/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\/sr\/hrana-koja-sadrzi-najvise-gvozdja\/\" \/>\n<meta property=\"og:locale\" content=\"sr_RS\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hrana koja sadr\u017ei najvi\u0161e gvo\u017e\u0111a - Hudo Srbija\" \/>\n<meta property=\"og:description\" content=\"Koja hrana sadr\u017ei najvi\u0161e gvo\u017e\u0111a i koliko je potrebno da pojedemo da bismo zadovoljili dnevnu potrebu za ovim va\u017enim mineralom?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/sr\/hrana-koja-sadrzi-najvise-gvozdja\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Srbija\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-26T14:16:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/sr\/wp-content\/uploads\/sites\/3\/2020\/11\/profimedia-0280755094.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1250\" \/>\n\t<meta property=\"og:image:height\" content=\"833\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"AP\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"AP\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/sr\/hrana-koja-sadrzi-najvise-gvozdja\/\",\"url\":\"https:\/\/hudo.com\/sr\/hrana-koja-sadrzi-najvise-gvozdja\/\",\"name\":\"Hrana koja sadr\u017ei najvi\u0161e gvo\u017e\u0111a - 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