{"id":124312,"date":"2015-03-09T20:17:44","date_gmt":"2015-03-09T19:17:44","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=124312"},"modified":"2015-03-09T20:17:44","modified_gmt":"2015-03-09T19:17:44","slug":"saka-zdravlja-grickajte-orahe-za-srce-a-bademe-za-vitkost","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/saka-zdravlja-grickajte-orahe-za-srce-a-bademe-za-vitkost\/","title":{"rendered":"\u0160aka zdravlja: Grickajte orahe za srce, a bademe za vitkost"},"content":{"rendered":"

\"\u0160aka<\/strong><\/p>\n

Dnevno se preporu\u010duje oko 40 grama oraha ili badema, \u0161to odgovara manjoj \u0161aci. No ako ih jedete svaki dan, nakon nekog vremena bit \u0107e dovoljne i manje koli\u010dine.<\/strong><\/p>\n

Ora\u0161asti plodovi sjajna su zamjena za grickalice te zdrav izbor za me\u0111uobrok u kombinaciji s vo\u0107kom ili jogurtom.\u00a0No s obzirom na to da su kalori\u010dni i bogati masno\u0107ama, ni s njima ne bismo smjeli pretjerivati, osobito ljudi koji ina\u010de imaju problema sa \u017eu\u010di. Naime, ora\u0161asti plodovi bogati su masno\u0107om, \u0161to mo\u017ee iziritirati \u017eu\u010d, upozorava nutricionistica Sandra Mari\u0107 Bulat.\u00a0<\/p>\n

– Op\u0107enito mo\u017eemo re\u0107i da je oko 40 grama oraha ili badema preporu\u010dena dnevna doza, \u0161to je zapravo koli\u010dina koja odgovara manjoj \u0161aci. No ako se naviknemo grickati ora\u0161aste plodove svaki dan i manje koli\u010dine mogu imati brojne pozitivne u\u010dinke na zdravlje – ka\u017ee. To treba zahvaliti visokom udjelu omega-3 masnih kiselina, koje su zaslu\u017ene za zdravlje krvo\u017eilnog sustava te srca i mozga. Orasi sadr\u017ee i visoke koli\u010dine alfa-linolenske kiseline, za koju su istra\u017eivanja pokazala da poma\u017ee kod aritmije srca te smanjuje upale i oksidaciju u arterijama nakon konzumacije masnog obroka.<\/p>\n

Me\u0111u ostalim, ora\u0161asti plodovi bogati su vlaknima, pa pozitivno utje\u010du na probavu. Bademi, na primjer, ubla\u017eavaju kiselinu u \u017eelucu, pa su sjajno rje\u0161enje za smirenje iziritirana \u017eeluca. U ora\u0161astim plodovima zastupljeno je i ne\u0161to minerala, me\u0111u kojima su posebno va\u017eni cink i kalij. Cink je koristan za zdravlje ko\u017ee, dok je kalij zadu\u017een za zdravlje mi\u0161i\u0107a.\u00a0<\/p>\n

– Ne treba se previ\u0161e bojati kalorija kad su u pitanju ora\u0161asti plodovi. U pravilu, oni sami nisu previ\u0161e kalori\u010dni, ali mogu postati kalorijske bombe u kola\u010dima, odnosno u paketu sa \u0161e\u0107erom – napominje nutricionistica Sandra Mari\u0107 Bulat.\u00a0<\/p>\n

Neke vrste ora\u0161astih plodova, zbog relativno niske kalorijske vrijednosti, idealne su kao me\u0111uobrok ba\u0161 za vrijeme dijete. Za to su odli\u010dni bademi, koji na sto grama imaju oko 560 kalorija, odnosno preporu\u010dena dnevna koli\u010dina \u201cte\u017ei\u201d samo 220 kalorija. Sli\u010dno je i s indijskim ora\u0161\u010di\u0107ima i pistacijama – 40 grama pistacija ima oko 200 kalorija. No, izbjegavajte one pr\u017eene, osobito u ulju, jer mogu biti grijane u hidrogeniranom ulju i sadr\u017eavati omega-6 nezdrave masno\u0107e.\u00a0<\/p>\n

Dr. Katz: Nisu svi margarini nezdravi<\/h3>\n

Vijest da masno\u0107e nisu okida\u010d za pretilost i sr\u010dane bolesti nego \u0161e\u0107er i rafinirani ugljikohidrati, pro\u0161loga je tjedna pokrenula lavinu rasprava o dobrim i lo\u0161im masno\u0107ama koje su na snazi ve\u0107 tri desetlje\u0107a.\u00a0<\/p>\n

– Dobre masno\u0107e poput omega-3 masnih kiselina sve \u010de\u0161\u0107e nalazimo i u margarinu koji je godinama bio na zlu glasu zbog transmasti – ka\u017ee nutricionist dr. David Katz, dugogodi\u0161nji kolumnist New York Timesa i protivnik radikalnih teza koje se iznose za pojedine vrste hrane. Postoje dobre i lo\u0161e verzije margarina. Dobre su, dodaje dr. Katz, proizvedene od zdravih mje\u0161avina ulja, a za neke od njih utvr\u0111eno je i da sni\u017eavaju lo\u0161, LDL kolesterol.\u00a0<\/p>\n

– Ako mudro biramo, mo\u017eemo jesti margarin, ali samo ako je proizveden od zdrave mje\u0161avine jednostruko i vi\u0161estruko nezasi\u0107enih ulja, minimalno prera\u0111enih. Dakle, zdrava prehrana mo\u017ee uklju\u010divati i margarine, ali klju\u010d je u umjerenosti – napominje nutricionist i izvanredni profesor na ameri\u010dkom Sveu\u010dili\u0161tu Yale.<\/p>\n

Mjere opreza za grickanje bez gri\u017enje savjesti<\/h3>\n

Oprez<\/b><\/p>\n

Sto grama makadamija ora\u0161\u010di\u0107a ima 740 kalorija. To\u010dnije, porcija od 40 grama ima sto kalorija vi\u0161e od badema.<\/p>\n

Lo\u0161a kombinacija<\/b><\/p>\n

Izbjegavajte ora\u0161aste plodove u kombinaciji sa suhim vo\u0107em. Jedite ih samo ako \u0107ete taj dan intenzivnije vje\u017ebati.<\/p>\n

Dobar miks<\/b><\/p>\n

Ponekad ih kombinirajte sa zdravim ugljikohidratima, poput vo\u0107a \u2013 nasjeckajte ih u vo\u0107nu salatu zasla\u0111enu \u017eli\u010dicom meda.<\/p>\n

Svaki dan<\/b><\/p>\n

Bademi sadr\u017ee visoku dozu vlakana pa su korisni za probavu te visoku dozu kalcija zbog \u010dega su zdravi i za kosti.<\/p>\n

 <\/p>\n

Izvor: 24sata.hr<\/strong><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Dnevno se preporu\u010duje oko 40 grama oraha ili badema, \u0161to odgovara manjoj \u0161aci. No ako ih jedete svaki dan, nakon nekog vremena bit \u0107e dovoljne i manje koli\u010dine. Ora\u0161asti plodovi sjajna su zamjena za grickalice te zdrav izbor za me\u0111uobrok u kombinaciji s vo\u0107kom ili jogurtom.\u00a0No s obzirom na to da su kalori\u010dni i bogati […]<\/p>\n","protected":false},"author":125,"featured_media":124313,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[813],"tags":[],"class_list":{"0":"post-124312","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdravlje"},"yoast_head":"\n\u0160aka zdravlja: Grickajte orahe za srce, a bademe za vitkost<\/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:\/\/sandzakpress.net\/arhiva\/saka-zdravlja-grickajte-orahe-za-srce-a-bademe-za-vitkost\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0160aka zdravlja: Grickajte orahe za srce, a bademe za vitkost\" \/>\n<meta property=\"og:description\" content=\"Dnevno se preporu\u010duje oko 40 grama oraha ili badema, \u0161to odgovara manjoj \u0161aci. No ako ih jedete svaki dan, nakon nekog vremena bit \u0107e dovoljne i manje koli\u010dine. 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