{"id":62628,"date":"2021-08-10T09:33:40","date_gmt":"2021-08-10T07:33:40","guid":{"rendered":"https:\/\/bb.dwizards.dev\/solata-bogata-z-beljakovinami-6-najboljsih-sestavin\/"},"modified":"2023-10-06T16:55:32","modified_gmt":"2023-10-06T16:55:32","slug":"solata-bogata-z-beljakovinami-6-najboljsih-sestavin","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/solata-bogata-z-beljakovinami-6-najboljsih-sestavin\/","title":{"rendered":"SOLATA, BOGATA Z BELJAKOVINAMI \u2013 6 NAJBOLJ\u0160IH SESTAVIN"},"content":{"rendered":"\n

Zaradi velike vro\u010dine, u\u017eivanja v po\u010ditnicah in odvra\u010danja uma od obveznosti je poletje idealen \u010das za pripravo preprostih in hitrih obrokov, kot je denimo solata. \u010ce vas skrbi va\u0161a te\u017ea ali \u017eelite pridobiti te\u017eo, je dobro, da v svojo solato dodate beljakovine. Ker se mnogim na dopustu ne ljubi pripravljati pi\u0161\u010dan\u010djih prsi in rib ali skuhati jajc, lahko svojo solato z beljakovinami obogatite na druga\u010den na\u010din – z dodajanjem nekaterih \u017eivil rastlinskega izvora. Nekateri med njimi so:<\/p>\n\n\n\n

1. \u010cI\u010cERIKA<\/span><\/strong><\/p>\n\n\n\n

Vegetarijanci, vegani in celo tisti, ki jedo meso, obo\u017eujejo \u010di\u010deriko in z dobrim razlogom: ena skodelica vsebuje ve\u010d kot 14 gramov beljakovin. \u010ceprav se beljakovine v \u010di\u010deriki ne \u0161tejejo za popolne (ker ne vsebuje vseh esencialnih aminokislin), jih lahko zme\u0161ate z ostalimi polnovrednimi zrni. Kuskus ali polnozrnati kruh so odli\u010dni dodatki va\u0161i solati iz \u010di\u010derike.<\/p>\n\n\n\n

2. KVINOJA<\/span><\/strong><\/p>\n\n\n\n

Ne samo, da kvinoja vsebuje vseh devet esencialnih aminokislin, ampak je tudi neverjetno vsestransko \u017eivilo. Dodate ga lahko skoraj vsaki solati, \u00bc skodelice kvinoje pa vas bo oskrbelo s 6 grami beljakovin. Ta hrana je tudi odli\u010den vir zdravih ogljikovih hidratov, magnezija, \u017eeleza in kalija. Kuhanje te hrane traja zelo kratek \u010das, zato je idealen obrok za ljudi, ki imajo raje rastlinsko prehrano in \u017eelijo pove\u010dati mi\u0161i\u010dno maso.<\/p>\n\n\n\n

3. LE\u010cA<\/span><\/strong><\/p>\n\n\n\n

Ena skodelica le\u010de vsebuje pribli\u017eno 18 gramov beljakovin. Z visoko vsebnostjo vlaknin boste po le\u010di dlje \u010dasa siti. Lahko jo uporabite kot osnovo za solato ali pa jo potresete bodisi po solati bodisi po drugih jedeh.<\/p>\n\n\n\n

4. \u010cRNI FI\u017dOL<\/span><\/strong><\/p>\n\n\n\n

Ena skodelica \u010drnega fi\u017eola vsebuje skoraj 9 gramov beljakovin, poleg tega pa je bogat z vlakninami, ki vam lahko pomagajo pri izgubi te\u017ee, saj vas bo dolg pustil z ob\u010dutkom sitosti. Nekatere \u0161tudije povezujejo fi\u017eol z manj\u0161im tveganjem za sr\u010dne bolezni in visokim krvnim tlakom, druge pa ka\u017eejo, da lahko zmanj\u0161a tveganje za sladkorno bolezen tipa 2. Fi\u017eol je vsestranski vir beljakovin in ga je mogo\u010de vklju\u010diti v razli\u010dne solate, juhe, enolon\u010dnice \u2026<\/p>\n\n\n\n

5. TOFU<\/span><\/strong><\/p>\n\n\n\n

Tofu je eden najbolj\u0161ih virov rastlinskih beljakovin z nizko vsebnostjo ogljikovih hidratov. Obi\u010dajno se uporablja kot nadomestek mesa v veganskih in vegetarijanskih jedeh, pridobivajo pa ga iz soje, ki je bogata z vitaminom B6, tiaminom in riboflavinom ter vsebuje visok dele\u017e beljakovin z vsemi esencialnimi aminokislinami.<\/p>\n\n\n\n

6. SEITAN<\/span><\/strong><\/p>\n\n\n\n

100 g seitana vsebuje pribli\u017eno 20 g beljakovin. Seitan si je zaslu\u017eil tudi vzdevek “p\u0161eni\u010dno meso\u201c, ker 100 gramov seitana vsebuje enako koli\u010dino beljakovin kot 100 gramov govejega mesa, vendar je njegova kalori\u010dna vrednost manj\u0161a od 120 kalorij. Zato je idealna hrana za vse, ki se spopadate s prekomerno telesno te\u017eo. Seitan ne vsebuje vseh esencialnih aminokislin, zato se zdru\u017euje z drugimi rastlinskimi viri beljakovin in je idealna sestavina za pravo beljakovinsko solato.<\/p>\n","protected":false},"excerpt":{"rendered":"

Zaradi velike vro\u010dine, u\u017eivanja v po\u010ditnicah in odvra\u010danja uma od obveznosti je poletje idealen \u010das za pripravo preprostih in hitrih obrokov, kot je denimo solata. \u010ce vas skrbi va\u0161a te\u017ea ali \u017eelite pridobiti te\u017eo, je dobro, da v svojo solato dodate beljakovine. Ker se mnogim na dopustu ne ljubi pripravljati pi\u0161\u010dan\u010djih prsi in rib ali […]<\/p>\n","protected":false},"author":3,"featured_media":62629,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5971,5972],"tags":[34,6039,6538,7596],"class_list":["post-62628","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-prehrana-sl","category-hujsanje-prehrana","tag-prehrana","tag-beljakovine","tag-poletna-prehrana","tag-prehrana-sl"],"acf":[],"yoast_head":"\nSOLATA, BOGATA Z BELJAKOVINAMI \u2013 6 NAJBOLJ\u0160IH SESTAVIN - 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\/solata-bogata-z-beljakovinami-6-najboljsih-sestavin\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SOLATA, BOGATA Z BELJAKOVINAMI \u2013 6 NAJBOLJ\u0160IH SESTAVIN - Building Body\" \/>\n<meta property=\"og:description\" content=\"Zaradi velike vro\u010dine, u\u017eivanja v po\u010ditnicah in odvra\u010danja uma od obveznosti je poletje idealen \u010das za pripravo preprostih in hitrih obrokov, kot je denimo solata. \u010ce vas skrbi va\u0161a te\u017ea ali \u017eelite pridobiti te\u017eo, je dobro, da v svojo solato dodate beljakovine. 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