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[title] => Smatra se jednim od najboljih ugljikohidrata na svijetu, a pomaže pri mršavljenju i može spriječiti srčane bolesti
[alias] => smatra-se-jednim-od-najboljih-ugljikohidrata-na-svijetu-a-pomaze-pri-mrsavljenju-i-moze-sprijeciti-srcane-bolesti
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Kako dijete s niskim udjelom ugljikohidrata i ketogene dijete imaju sve veću popularnost, ugljikohidrati postaju sve lošiji. I dok je istina da neki ugljikohidrati, poput rafiniranih šećera i bijelog brašna, nemaju puno dobrobiti, to ne znači da morate u potpunosti isključiti ugljikohidrate iz svoje prehrane u želju za boljim zdravljem, piše Živim.
Trista Best, registrirana dijetetičarka, istaknula je da postoji najbolja ugljikohidratna namirnica koju trebate uvrstiti u prehranu - zobena kaša.
- Zobena kaša su ugljikohidrati od cjelovitog zrna prepune vlakana, vitamina B, fosfora, magnezija i cinka. Također pružaju umjerenu količinu bjelančevina uz malo masti. Ove nutritivne kvalitete čine zobenu kašu ugljikohidratom koji je zapravo koristan za zdravlje. Vitamini i minerali povećavaju količinu hranjivih tvari ovog ugljikohidrata u odnosu na druge, a to je sjajan način za unos minerala koji obično nedostaju u prerađenoj hrani - kaže Best.
Koje su zdravstvene prednosti jedenja zobene kaše?
Ako želite poboljšati zdravlje cijelog tijela, zobena kaša je izvrstan izbor jer poboljšavaju sve, od zdravlja crijeva do kardiovaskularnog zdravlja.
- Vlakna pomažu u smanjenju kolesterola i održavanju dobrih crijevnih bakterija u ravnoteži - objašnjava Best.
Osim toga, Best napominje da zobena kaša može poboljšati zdravlje srca. Zapravo, studija iz 2012. objavljena u časopisu Nutrition Journal otkrila je da su osobe s visokim kolesterolom koje su konzumirale zob tijekom šest tjedana smanjile LDL (loš) kolesterol, poboljšale omjer struka i bokova i nisu značajno utjecale na HDL (dobri) kolesterol.
---
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Autori studije navode da su čak i neke zobene kaše iz vrećice konzumirane tijekom šest tjedana smanjile glavne čimbenike rizika od kardiovaskularnih bolesti.
Može li ubrzati mršavljenje?
Ako tražite izvrstan dodatak svom planu mršavljenja, zobena kaša je izvrstan izbor.
- Poznato je da stabilizira šećer u krvi i pomaže u mršavljenju, a i održava sitost nakon obroka - objašnjava Best za portal eatthis.com
Prema studiji iz 2016. objavljenoj u časopisu Journal of the American College of Nutrition, ispitanici koji su jeli zobenu kašu bili su duže siti i smanjili su ukupni kalorijski unos u usporedbi sa skupinom koja je jela kalorijski sličan obrok u obliku pahuljica na bazi zobi.
ZOBENA KAŠA S MASLACEM OD KIKIRIKIJA I BANANOM
SASTOJCI:
- 1 litra vode
- 250 grama zobenih pahuljica
- prstohvat soli
- 2 narezane banane
- 2 žlice maslaca od kikirikija
- 50 grama nasjeckanih badema
- 2 žlice agava sirupa (ili nekog zaslađivača po želji)
PRIPREMA:
1. U loncu srednje veličine zakuhajte vodu. Smanjite vatru na nisku i dodajte zobene pahuljice i sol. Kuhajte, povremeno miješajući, oko 5 minuta, dok zob ne omekša i ne upije većinu tekućine.
2. Maknite lonac s vatre, dodajte banane, maslac od kikirikija, bademe i agavin sirup (zaslađivač) i promiješajte da se ujednači. Ako su zobene pahuljice preguste, dodajte malo mlijeka. Spremno je za serviranje.
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Kako dijete s niskim udjelom ugljikohidrata i ketogene dijete imaju sve veću popularnost, ugljikohidrati postaju sve lošiji. I dok je istina da neki ugljikohidrati, poput rafiniranih šećera i bijelog brašna, nemaju puno dobrobiti, to ne znači da morate u potpunosti isključiti ugljikohidrate iz svoje prehrane u želju za boljim zdravljem, piše Živim.
Trista Best, registrirana dijetetičarka, istaknula je da postoji najbolja ugljikohidratna namirnica koju trebate uvrstiti u prehranu - zobena kaša.
- Zobena kaša su ugljikohidrati od cjelovitog zrna prepune vlakana, vitamina B, fosfora, magnezija i cinka. Također pružaju umjerenu količinu bjelančevina uz malo masti. Ove nutritivne kvalitete čine zobenu kašu ugljikohidratom koji je zapravo koristan za zdravlje. Vitamini i minerali povećavaju količinu hranjivih tvari ovog ugljikohidrata u odnosu na druge, a to je sjajan način za unos minerala koji obično nedostaju u prerađenoj hrani - kaže Best.
Koje su zdravstvene prednosti jedenja zobene kaše?
Ako želite poboljšati zdravlje cijelog tijela, zobena kaša je izvrstan izbor jer poboljšavaju sve, od zdravlja crijeva do kardiovaskularnog zdravlja.
- Vlakna pomažu u smanjenju kolesterola i održavanju dobrih crijevnih bakterija u ravnoteži - objašnjava Best.
Osim toga, Best napominje da zobena kaša može poboljšati zdravlje srca. Zapravo, studija iz 2012. objavljena u časopisu Nutrition Journal otkrila je da su osobe s visokim kolesterolom koje su konzumirale zob tijekom šest tjedana smanjile LDL (loš) kolesterol, poboljšale omjer struka i bokova i nisu značajno utjecale na HDL (dobri) kolesterol.
---
---
Autori studije navode da su čak i neke zobene kaše iz vrećice konzumirane tijekom šest tjedana smanjile glavne čimbenike rizika od kardiovaskularnih bolesti.
Može li ubrzati mršavljenje?
Ako tražite izvrstan dodatak svom planu mršavljenja, zobena kaša je izvrstan izbor.
- Poznato je da stabilizira šećer u krvi i pomaže u mršavljenju, a i održava sitost nakon obroka - objašnjava Best za portal eatthis.com
Prema studiji iz 2016. objavljenoj u časopisu Journal of the American College of Nutrition, ispitanici koji su jeli zobenu kašu bili su duže siti i smanjili su ukupni kalorijski unos u usporedbi sa skupinom koja je jela kalorijski sličan obrok u obliku pahuljica na bazi zobi.
ZOBENA KAŠA S MASLACEM OD KIKIRIKIJA I BANANOM
SASTOJCI:
- 1 litra vode
- 250 grama zobenih pahuljica
- prstohvat soli
- 2 narezane banane
- 2 žlice maslaca od kikirikija
- 50 grama nasjeckanih badema
- 2 žlice agava sirupa (ili nekog zaslađivača po želji)
PRIPREMA:
1. U loncu srednje veličine zakuhajte vodu. Smanjite vatru na nisku i dodajte zobene pahuljice i sol. Kuhajte, povremeno miješajući, oko 5 minuta, dok zob ne omekša i ne upije većinu tekućine.
2. Maknite lonac s vatre, dodajte banane, maslac od kikirikija, bademe i agavin sirup (zaslađivač) i promiješajte da se ujednači. Ako su zobene pahuljice preguste, dodajte malo mlijeka. Spremno je za serviranje.
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Zobena kaša s bananama, orasima, chia sjemenkama i medom
Shutterstock
Zobena kaša s bananama, borovnicama, chia sjemenkama i bademima
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20. svibanj 2024 00:29
