{"id":61719,"date":"2021-03-04T14:40:13","date_gmt":"2021-03-04T13:40:13","guid":{"rendered":"https:\/\/bb.dwizards.dev\/ali-se-je-treba-izogibati-rumenjaku\/"},"modified":"2023-10-06T16:53:36","modified_gmt":"2023-10-06T16:53:36","slug":"ali-se-je-treba-izogibati-rumenjaku","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/ali-se-je-treba-izogibati-rumenjaku\/","title":{"rendered":"ALI SE JE TREBA IZOGIBATI RUMENJAKU?"},"content":{"rendered":"\n

Znano je, da so jajca hranilna “bomba” za va\u0161e telo, toda nekaj \u010dasa so bili rumenjaki v industriji zdrave prehrane na slabem glasu, ker naj bi povi\u0161ali raven holesterola v krvi. Toda ali je to vse res?<\/p>\n\n\n\n

Jajca niso le odli\u010den vir beljakovin in zdravih ma\u0161\u010dobnih kislin, temve\u010d vsebujejo tudi druga, precej pomembna hranila.<\/p>\n\n\n\n

Eno veliko jajce vsebuje pribli\u017eno 186 miligramov holesterola, ves se nahaja v rumenjaku. Ker je neko\u010d veljalo, da je prehranski holesterol glavni vzrok za nezdrav holesterol v krvi, so bili rumenjaki na slabem glasu, zato so ljubitelji fitnesa strogo u\u017eivali samo jaj\u010dne beljake. Jaj\u010dni beljaki so seveda odli\u010den, zdrav vir beljakovin, a v zdravi prehrani je zagotovo prostor za cela jajca. \u010ce vam zdravnik ne svetuje druga\u010de, lahko u\u017eivate v \u0161tevilnih prehranskih koristih celega jajca. Torej naj vas ne pe\u010de slaba vest, \u010de poleg beljaka pojeste \u0161e rumenjak. Preberite zakaj:<\/p>\n\n\n\n

1. PREHRANSKI HOLESTEROL NE PREDSTAVLJA NEVARNOSTI<\/span><\/strong><\/p>\n\n\n\n

Resni\u010dna nevarnost za povi\u0161an holesterol so transma\u0161\u010dobe in dodani sladkorji, ne pa holesterol v prehrani. Pred nekaj leti, ko so znanstveniki izvedeli, da je povi\u0161an holesterol v krvi povezan s sr\u010dnimi boleznimi, naj bi bila hrana, bogata s holesterolom, glavni vzrok za nezdrav holesterol v krvi. A danes so znanstveniki pri\u0161li do zaklju\u010dka, da holesterol v hrani ni najve\u010dja gro\u017enja – transma\u0161\u010dobe imajo veliko ve\u010dji u\u010dinek na holesterol v krvi. Va\u0161e telo dejansko potrebuje holesterol iz prehrane, za sintezo raznih snovi, med drugim tudi testosterona, ki vam pomaga pri pridobivanju mi\u0161i\u010dne mase. Ena \u0161tudija na Univerzi v Connecticutu je pokazala, da ma\u0161\u010doba v rumenjakih dejansko pomaga zmanj\u0161ati LDL (“slab” holesterol). Pozabite torej na star mit, da je jajce, zlasti rumenjak, nevarno za va\u0161e zdravje. Po podatkih Ameri\u0161kega zdru\u017eenja za srce je priporo\u010dena mejna vrednost holesterola v prehrani 300 miligramov za ljudi z normalno raven LDL (slabega) holesterola – in eno jaj\u010dece vsebuje 186 miligramov prehranskega holesterola.<\/p>\n\n\n\n

2. JAJ\u010cNI RUMENJAKI SO BOGATI S \u0160TEVILNIMI HRANILI<\/span><\/strong><\/p>\n\n\n\n

Cela jajca so skoraj popolna hrana, s skoraj vsemi pomembnimi vitamini in minerali, ki jih potrebujejo na\u0161a telesa za normalno delovanje. Jajce je eden redkih naravnih virov vitamina D in vsebuje 7 gramov visokokakovostnih beljakovin. Cela jajca vsebujejo tudi nekaj omega-3 ma\u0161\u010dobnih kislin in vas oskrbujejo z veliko vitamini in hranili, kot so vitamini B kompleksa – B6, B12, riboflavin, folati in holin – ki naj bi pomagali prepre\u010devati bolezni srca. L-arginin, aminokislina, ki jo najdemo v jajcih, je klju\u010dnega pomena za proizvodnjo beljakovin v telesu in spro\u0161\u010danje rastnega hormona. Druga aminokislina, ki jo najdemo v jajcih, levcin, pomaga telesu proizvajati rastne hormone in uravnava raven sladkorja v krvi. Rumenjak sam vsebuje ve\u010dino teh vitaminov in mineralov ter veliko beljakovin. Ko jeste samo beljake, ste prikraj\u0161ani za mnoge hranilne snovi, ki se nahajajo v rumenjaku.<\/p>\n\n\n\n

3. BODITE POZORNI NA PRIPRAVO JAJC<\/span><\/strong><\/p>\n\n\n\n

\u010ce jajca ocvrete na maslu, ki je bogato z nasi\u010denimi ma\u0161\u010dobami, in jih postre\u017eete s slanino, ki so tudi polne nasi\u010denih ma\u0161\u010dobnih kislin, bo to negativno vplivalo na raven holesterola. Namesto tega na majhnem ognju segrejte olj\u010dno olje in specite jajce. Najbolj zdrav na\u010din je, da pripravite trdo kuhana jajca, ki jih lahko dodate razli\u010dnim solatam, integralnim testeninam, zdravim sendvi\u010dem in podobno.<\/p>\n","protected":false},"excerpt":{"rendered":"

Znano je, da so jajca hranilna “bomba” za va\u0161e telo, toda nekaj \u010dasa so bili rumenjaki v industriji zdrave prehrane na slabem glasu, ker naj bi povi\u0161ali raven holesterola v krvi. Toda ali je to vse res? Jajca niso le odli\u010den vir beljakovin in zdravih ma\u0161\u010dobnih kislin, temve\u010d vsebujejo tudi druga, precej pomembna hranila. Eno […]<\/p>\n","protected":false},"author":3,"featured_media":61720,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5971,5974],"tags":[6506],"class_list":["post-61719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana-sl","category-nasveti-prehrana","tag-rukenjak"],"acf":[],"yoast_head":"\nALI SE JE TREBA IZOGIBATI RUMENJAKU? - Building Body<\/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:\/\/building-body.com\/sl\/ali-se-je-treba-izogibati-rumenjaku\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"ALI SE JE TREBA IZOGIBATI RUMENJAKU? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Znano je, da so jajca hranilna “bomba” za va\u0161e telo, toda nekaj \u010dasa so bili rumenjaki v industriji zdrave prehrane na slabem glasu, ker naj bi povi\u0161ali raven holesterola v krvi. 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