{"id":489,"date":"2017-10-10T16:49:54","date_gmt":"2017-10-10T14:49:54","guid":{"rendered":"http:\/\/skockajtebudzet.rs\/?p=489"},"modified":"2017-10-31T17:02:21","modified_gmt":"2017-10-31T16:02:21","slug":"jednorozi-zvani-proteini-u-veganskoj-ishrani","status":"publish","type":"post","link":"https:\/\/skockajtebudzet.rs\/?p=489","title":{"rendered":"Jednorozi zvani proteini u veganskoj ishrani"},"content":{"rendered":"<p>Pre nego \u0161to po\u010dnemo da istra\u017eujemo da li proteini u veganskoj ishrani uop\u0161te postoje, skrenuli bismo pa\u017enju da na\u010din odre\u0111ivanja koliko proteina je potrebno zdravom, prose\u010dnom \u010doveku, srednjih godina. Op\u0161t na\u010din odre\u0111ivanja potrebnog unosa proteina za prethodno pomenutu osobu jeste <strong>oko 0,9 gr\u0430m\u0430 proteina po kilogramu te\u017eine svaki dan<\/strong>. Ukoliko imate neke zdravstvene probleme ili \u017eelite detaljnije odrediti unos proteina, najbolje je da posetite svog nutricionistu.<\/p>\n<p><!--more--><\/p>\n<p>Nutricionista \u0107e preciznije izmeriti i pove\u0107ati ili smanjiti iznos unosa proteina. Proteini se mogu na\u0107i u biljkama i \u017eivotinjama. Va\u017eno je napomenuti da samo biljke mogu da proizvode proteine, <strong>dok \u017eivotinje i \u010dovek moraju da unose proteine kroz ishranu.<\/strong> Proteini \u017eivotinjskog porekla mogu se na\u0107i u mesu, ribi, mleku, jogurtu, siru i jajima. Ovakva\u00a0 vrsta proteina se naziva jo\u0161 i ,,kompletnim proteinima\u201c, jer sadr\u017ee skoro sve aminokiseline. U ovoj grupi po\u017eeljno je izdvojiti masne ribe, kao \u0161to su pastrmka, losos, tuna. Ipak, trebalo bi znati da unosom mnogih proteina koji dolaze iz \u017eivotinja, <strong>unosimo i dosta zasi\u0107enih masno\u0107a<\/strong>, kao i razli\u010ditih masti. U prvom redu ulje, mast, salo. Topla i zelena preporuka je da se \u017eivotinjski izvori proteina smanje i u potpunosti izbace. Da li ste znali da s razlogom, <a href=\"https:\/\/www.zdravisimo.com\/blog\/sta-su-proteini-i-u-kojoj-hrani-ih-najvise-ima.html\">proteini biljnog porekla<\/a> nose naziv i proteini \u010distog porekla ba\u0161 zato \u0161to ne sadr\u017ee niti masti niti ugljene hidrate. U prvom redu, povr\u0107e koje sadr\u017ei visoku dozu \u010distog proteina su\u00a0pasulji, orasi, \u017eitarice, ko\u0161tunjavi plodovi. U nastavku teksta slede namirnice koje mogu u potpunosti zameniti \u017eivotinjske izvore proteina i pomo\u0107i vam da ka\u017eete zauvek zbogom mesu i \u017eivotinjskim proizvodima.<\/p>\n<h2>\u017ditarice<\/h2>\n<p>U \u017eitarice spadaju razne integralne \u017eitarice. Njima treba pridodati i kinou. Kralja i kraljicu proteina u jednom! <strong>Kinoa je najbogatiji biljni izvor proteina na svetu<\/strong> i jedna porcija sadr\u017ei 24g proteina. Preporucuju se kao dodatak obrocima koji sadrze kombinaciju zelenog povrca. Tako, mo\u017eete obezbedite potreban unos neophodnih<a href=\"https:\/\/sr.wikipedia.org\/wiki\/%D0%90%D0%BC%D0%B8%D0%BD%D0%BE%D0%BA%D0%B8%D1%81%D0%B5%D0%BB%D0%B8%D0%BD%D0%B0\"> aminokiselina<\/a> u jednom obroku.<\/p>\n<h2>Avokado<\/h2>\n<p>Avokado je izvanredna biljka u veganskoj ishrani, jer pored \u0161to je bogata kako proteinima i zdravim mastima,<strong> mo\u017ee se kombinovati uz razna jela<\/strong>. Uz salatu, salsu ili jednostavno na par\u010de hleba od integralnih \u017eitarica. Tako\u0111e, ukoliko ga pojedete uz zobenu ka\u0161u, va\u0161em telu \u0107ete obezbediti pravu proteinsku bombu da zapo\u010dnete novi dan.<\/p>\n<h2>Zeleno povr\u0107e<\/h2>\n<p>Kako bismo nastavili u divnom zelenom ritmu, slede\u0107e je zeleno povr\u0107e koje je bogato proteinima. Odmah \u0107emo spomenuti tandem iz snova: <strong>brokoli i spana\u0107<\/strong>. Samo jedna soljica kupusa, spanaca, brokolija i slicnog lisnatog povrca sadrzi oko 5 grama proteina. Pored proteina, brokoli je bogat vitaminom C, a spana\u0107 cinkom. Pored lisnatog zelenog povr\u0107a tu je i <strong>gra\u0161ak<\/strong>. Zelen i bogat proteinom, jer sadr\u017ei istu koli\u010dinu kao \u0161vajcarski sir.<\/p>\n<h2>Smutiji<\/h2>\n<p>Jedan od ubedljivo najlak\u0161ih na\u010dina da unesete dovoljnu koli\u010dinu proteina u organizam jesu <a href=\"http:\/\/wannabemagazine.com\/recepti-smuti-dorucak\/\">smutiji<\/a>. Osim \u0161to su popularni, laki su za pravljenje i omogu\u0107avaju bezbroj kombinacija. Sa vodom, mlekom od soje ili pirin\u010da, izbor je va\u0161! Trenutno najpopularniji smuti jeste <strong>proteinski smuti sa semenkama konoplje<\/strong>. Konoplja, bogat izvor proteina, \u010dak 10g proteina, sadr\u017ei i visok nivo zdravih nezasi\u0107enih masnih kiselina. Odli\u010dna zamena za konoplju je kikiriki puter. Zamena za kikiriki puter mo\u017ee biti i bundevin ili bademov puter. <strong>Na vama je samo da probate. <\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pre nego \u0161to po\u010dnemo da istra\u017eujemo da li proteini u veganskoj ishrani uop\u0161te postoje, skrenuli bismo pa\u017enju da na\u010din odre\u0111ivanja&#8230; <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-489","post","type-post","status-publish","format-standard","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jednorozi zvani proteini u veganskoj ishrani - 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