{"id":832,"date":"2018-06-05T12:07:54","date_gmt":"2018-06-05T10:07:54","guid":{"rendered":"https:\/\/www.okusnivrt.com\/novice\/?p=832"},"modified":"2018-05-29T21:11:16","modified_gmt":"2018-05-29T19:11:16","slug":"prehranske-vlaknine-iz-domacega-vrta","status":"publish","type":"post","link":"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/","title":{"rendered":"Prehranske vlaknine iz doma\u010dega vrta"},"content":{"rendered":"

\"prehranskePrehranske vlaknine so pomembna skupina hranil, ki pravzaprav niso hranila. Kljub temu pa so zelo pomemben del na\u0161e prehrane, saj zni\u017eujejo nevarnost infarkta, visokega pritiska in bolezni srca. Na \u017ealost pa je velika verjetnost, da jih ne zau\u017eijete dovolj.<\/p>\n

Zakaj prehranske vlaknine<\/h2>\n

Prehranske vlaknine so nekaj, kar telo potrebuje, vendar nikoli zares ne prebavi. V prehrani jih najdemo v dveh oblikah – topni in netopni obliki. Ve\u010dina rastlinskih \u017eivil vsebuje razli\u010dno kombinacijo obeh skupin vlaknin. Topne vlaknine se v \u017eelodcu spremenijo v gel, ki pove\u010duje sitost in se po\u010dasi razgrajuje. Pomagajo pri zni\u017eevanju holesterola in krvnega sladkorja. Netopne vlaknine pa ostanejo nespremenjene vse do debelega \u010drevesa, kjer pomagajo pri laj\u0161anju premikanja hrane skozi prebavilo.
\nPremalo vlaknin v prehrani lahko vodi do zaprtja, te\u017eav pri nadzorovanju krvnega sladkorja in apetita. Slednje je prevsem posledica tega, da se zaradi vlaknin v prehrani po\u010dutimo bolj site. Pravtako pa ni priporo\u010deno pretiravati – sploh pri prehodu iz prehrane z malo na prehrano z veliko vlakninami. Preve\u010d vlanin lahko mo\u010dno pospe\u0161i prebavo, zaradi \u010desar bomo slab\u0161e izkoristili hrano.<\/p>\n

Kak\u0161na je torej priporo\u010dena koli\u010dina prehranskih vlaknin?<\/h2>\n

\u017denske pod 50. letom starosti bi morale dnevno zau\u017eiti okrog 25 g vlaknin, mo\u0161ki pa 38 g. To ustreza nekako 15 rezinam kruha iz polnovrednega kruha. Odrasli nad 50. letom starosti potrebujejo nekoliko manj vlaknin – 30 g mo\u0161ki in 21 g \u017eenske. Na sre\u010do pa prehranske vlaknine dobimo zelo enostavno tudi z zelenjavo, ki jo lahko vzgojite na lastnem vrtu.<\/p>\n

Zelenjava in sadje bogato s prehranskimi vlakninami<\/h2>\n

Grah<\/h3>\n

Grah<\/a> je dober vir prehranskih vlaknin, saj bomo s 100g graha zau\u017eili 5 g vlaknin. Je tudi enostaven za vzgojo in ga lahko uporabimo v \u0161tevilnih jedeh.<\/p>\n

Arti\u010doke<\/h3>\n

Povpre\u010dna arti\u010doka vsebuje 13,2 g prehranskih vlaknin. \u010ceprav so pomemben sredozemski pridelek, so pri nas morda nekoliko zapostavljene. In povsem neupravi\u010deno bi lahko dodali!<\/p>\n

Brokoli<\/h3>\n

Brokoli<\/a> vsebuje 2,6 g vlaknin na 100 g socvetij. S 100 g brokolija boste tako \u017ee skoraj zapolnili va\u0161o dnevno potrebo po vlakninah.<\/p>\n

Robide in maline<\/h3>\n

Podobno kot pri zelenjavi, lahko veliko vlaknin najdemo tudi v plodovih robid in malin. V robidah boste tako na\u0161li 5 g, v malinah<\/a> pa 7 g prehranskih vlaknin na 100 g teh okusnih plodov.<\/p>\n

Hru\u0161ke<\/h3>\n

Tudi s hru\u0161kami boste zau\u017eili prehranske vlaknine (3 g\/ 100 g plodu), zaradi \u010desar jih le dodajte v razli\u010dne sladice in sadne solate.<\/p>\n","protected":false},"excerpt":{"rendered":"

Prehranske vlaknine so pomembna skupina hranil, ki pravzaprav niso hranila. Kljub temu pa so zelo pomemben del na\u0161e prehrane, saj zni\u017eujejo nevarnost infarkta, visokega pritiska in bolezni srca. Na \u017ealost pa je velika verjetnost, da jih ne zau\u017eijete dovolj. Zakaj prehranske vlaknine Prehranske vlaknine so nekaj, kar telo potrebuje, vendar nikoli zares ne prebavi. V … Preberi ve\u010d Prehranske vlaknine iz doma\u010dega vrta<\/span> →<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":834,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[108],"tags":[110,109,107,21,92],"class_list":["post-832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrava-prehrana","tag-brokoli","tag-grah","tag-hruske","tag-robidnice","tag-vlaknine"],"yoast_head":"\nPrehranske vlaknine iz doma\u010dega vrta - Okusni vrt<\/title>\n<meta name=\"description\" content=\"Prehranske vlaknine so pomembna skupina hranil, ki pravzaprav niso hranila. Na \u017ealost pa je velika verjetnost, da jih ne zau\u017eijete dovolj. Na sre\u010do pa prehranske vlaknine dobimo zelo enostavno tudi z zelenjavo, ki jo lahko vzgojite na lastnem vrtu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prehranske vlaknine iz doma\u010dega vrta\" \/>\n<meta property=\"og:description\" content=\"Preverite katere vrste sadja in zelenjave iz doma\u010dega vrta vam bo pomagalo zau\u017eiti zadostno koli\u010dino prehranskih vlaknin.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/\" \/>\n<meta property=\"og:site_name\" content=\"Okusni vrt\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-05T10:07:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i1.wp.com\/www.okusnivrt.com\/novice\/wp-content\/uploads\/2018\/05\/prehranske_vlaknine.jpg?fit=532%2C800&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"532\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Matev\u017e\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Matev\u017e\" \/>\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:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/\"},\"author\":{\"name\":\"Matev\u017e\",\"@id\":\"https:\/\/www.okusnivrt.com\/novice\/#\/schema\/person\/1467d2d361c1ae16050cc063ef00d483\"},\"headline\":\"Prehranske vlaknine iz doma\u010dega vrta\",\"datePublished\":\"2018-06-05T10:07:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/\"},\"wordCount\":408,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.okusnivrt.com\/novice\/#\/schema\/person\/7981188e12c4be42e88ca5ff133679d0\"},\"image\":{\"@id\":\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.okusnivrt.com\/novice\/wp-content\/uploads\/2018\/05\/prehranske_vlaknine.jpg\",\"keywords\":[\"brokoli\",\"grah\",\"hru\u0161ke\",\"robidnice\",\"vlaknine\"],\"articleSection\":[\"zdrava prehrana\"],\"inLanguage\":\"sl-SI\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/\",\"url\":\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/\",\"name\":\"Prehranske vlaknine iz doma\u010dega vrta - Okusni vrt\",\"isPartOf\":{\"@id\":\"https:\/\/www.okusnivrt.com\/novice\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.okusnivrt.com\/novice\/prehranske-vlaknine-iz-domacega-vrta\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.okusnivrt.com\/novice\/wp-content\/uploads\/2018\/05\/prehranske_vlaknine.jpg\",\"datePublished\":\"2018-06-05T10:07:54+00:00\",\"description\":\"Prehranske vlaknine so pomembna skupina hranil, ki pravzaprav niso hranila. 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