{"id":6992,"date":"2024-04-21T14:27:14","date_gmt":"2024-04-21T14:27:14","guid":{"rendered":"https:\/\/mxf.bnu.mybluehost.me\/website_ca2667c8\/httpdocs\/osnovna-zivila-rastlinskega-izvora\/"},"modified":"2024-06-15T10:08:22","modified_gmt":"2024-06-15T10:08:22","slug":"osnovna-zivila-rastlinskega-izvora","status":"publish","type":"post","link":"https:\/\/bitewithzest.com\/sl\/osnovna-zivila-rastlinskega-izvora\/","title":{"rendered":"Osnovna \u017eivila rastlinskega izvora"},"content":{"rendered":"\t\t
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Rastlinske
osnovna \u017eivila\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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21 aprila, 2024<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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BiteWithZest<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t
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VEGANSKE SESTAVINE. <\/strong>
\n \u010ce \u017eelite pripraviti veganski obrok, vam ni treba kupiti nobenega posebnega veganskega izdelka. Uporabljati je treba le zdravo hrano. V nadaljevanju pojasnjujemo, za kak\u0161no hrano gre.<\/strong><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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Pri rastlinski prehrani je priporo\u010dljivo u\u017eivati \u010dim manj predelane hrane in \u010dim ve\u010d naravne hrane ter sve\u017ee in ekolo\u0161ko pridelane zelenjave in sadja.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n Osnovna \u017eivila<\/strong>\n <\/p>\n

\n Sadje in zelenjava<\/strong>\n <\/p>\n

\"\"Z u\u017eivanjem sadja in zelenjave (zlasti sve\u017ee) boste svoje telo oskrbeli z vitamini. V prehrani jih \u010dim pogosteje uporabljajte kot prilogo ali omako, v solatah ali smoothijih…<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n lehumes<\/strong>\n <\/p>\n

Le\u010da, fi\u017eol,\"\"grah, grah itd. vsebujejo veliko beljakovin in so zelo primerni za omake, juhe, solate in razli\u010dne namaze. Pred uporabo jih je treba namo\u010diti, oprati in skuhati. Pripravite jih lahko tudi v ve\u010djih koli\u010dinah in jih zamrznete za pozneje. Prakti\u010dno je imeti \u017ee kuhan fi\u017eol ali \u010di\u010derko, ki ju lahko hitro spremenite v okusen namaz.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Ore\u0161\u010dki<\/strong>\n <\/p>\n

\"\"Le\u0161nike, orehe, mandlje in brazilske ore\u0161\u010dke lahko dodate jedem, odli\u010dni pa so tudi kot prigrizek. V njih je veliko beljakovin, vlaknin, mineralov in vitaminov. Priporo\u010dljivo jih je u\u017eivati nesoljene, po mo\u017enosti namo\u010dene.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Semena<\/strong>\n <\/p>\n

\"\"Son\u010dni\u010dna, bu\u010dna, sezamova, lanena semena… so odli\u010den vir zdravih nenasi\u010denih ma\u0161\u010dobnih kislin. Lahko jih jeste kot prigrizek ali jih dodate za pove\u010danje hranilne vrednosti solat, smoothijev ali glavnih jedi. Pravijo, da je treba semena zdru\u017eiti z vodo ali ognjem, da bi od njih imeli najbolj\u0161e koristi. Zato jih je najbolje jesti namo\u010dene ali pe\u010dene.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Kvinoja<\/strong>\n <\/p>\n

\"\"Mnogi jo zaradi u\u017eitnih semen uvr\u0161\u010dajo med \u017eita, \u010deprav je sorodnica \u0161pina\u010de, mangolda in pese. To \u017eivilo vsebuje ve\u010d kalcija kot mleko in ve\u010d beljakovin kot meso. Zrno kvinoje vsebuje 12-16 % beljakovin in vseh 9 esencialnih aminokislin, ki jih vsak organizem potrebuje za proizvodnjo beljakovin. Poleg tega kvinoja vsebuje pribli\u017eno 5 % ma\u0161\u010dob, kar je veliko ve\u010d v primerjavi z \u017eiti, in je popolnoma brez holesterola in glutena.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Nepredelana \u017eita<\/strong>\n <\/p>\n

\"\"\u017dita je priporo\u010dljivo u\u017eivati vsak dan. Nepredelana \u017eita vsebujejo ve\u010d vitaminov, mineralov in vlaknin kot njihove rafinirane razli\u010dice. Uporabite lahko rjavi ri\u017e, ajdo, amarant, je\u010dmen, oves, koruzo, polnozrnate testenine, koruzne testenine ali ri\u017eeve testenine. Za kremne juhe lahko namesto bele moke uporabite ovseno moko.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Seitan<\/strong>
\n \"\"\n <\/p>\n

Seitan je izdelek iz p\u0161enice, ki je po kuhanju zelo podoben mesu, zato ga imenujemo tudi p\u0161eni\u010dno meso ali p\u0161eni\u010dni gluten. Seitan je odli\u010den vir \u017eelezovih beljakovin in mineralov. Pred uporabo v jedeh ga je treba navadno za\u010diniti in marinirati.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Tofu in tempeh<\/strong>\n <\/p>\n

\"\"Tofu je sojin sir, ki nastane pri koagulaciji beljakovin iz soje. Je nevtralnega okusa, zato ga lahko po \u017eelji za\u010dinimo ali mariniramo in pripravimo na razli\u010dne na\u010dine. Tempeh je narejen iz fermentiranih sojinih zrn, ki so nato stisnjena v trdne bloke, kar mu daje posebno teksturo. Oba sta dobra vira rastlinskih beljakovin.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Ko\u0161\u010dki soje<\/strong>
\n \"\"\n <\/p>\n

Sojini ko\u0161\u010dki so najpogostej\u0161i nadomestek za rastlinsko meso v kuhinji. Ne le, da so po videzu zelo podobne mesu, ampak so tudi veliko bolj hranljive od mesa. Na 100 g te\u017ee vsebujejo 50 g beljakovin, veliko vlaknin in skoraj ni\u010d ma\u0161\u010dob. Pred kuhanjem jih je treba vsaj 10 minut namakati v vro\u010di vodi.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Sezamova pasta ali tahini<\/strong>\n <\/p>\n

\"\"Sezamova pasta je odli\u010dna za pripravo namazov, omak ali kot dodatek jedem. S prehranskega vidika ima tahini vitamine skupine B in je bogat z nenasi\u010denimi ma\u0161\u010dobami. Tahini vsebuje razmeroma veliko kalcija in beljakovin ter je odli\u010den vir bakra, cinka, \u017eeleza, mangana, aminokislin ter olj omega 3 in omega 6. <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Olja<\/strong>
\n \"\"\n <\/p>\n

Malinovo, sezamovo, son\u010dni\u010dno, bu\u010dno, kokosovo olje … Razli\u010dna olja imajo svoje zna\u010dilnosti in vsako ima svoje pozitivne strani. Izberite olja in namaze, ki so \u010dim manj predelani, in jih hranite pred son\u010dno svetlobo. Biti morajo v temni steklenici.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Nadomestki sladkorja<\/strong>\n <\/p>\n

\"\"Vsi vemo, da je sladkor \u0161kodljiv. Ta snov nima vitaminov ali mineralov, temve\u010d le opojen okus po sladkem, ki ustvarja la\u017een ob\u010dutek sitosti. Nekateri naravni nadomestki sladkorja: jagerij, stevija, agavin sirup, javorjev sirup, kokosov sladkor, jabol\u010dna marmelada.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Jogurti, rastlinska kisla smetana in zeli\u0161\u010dni napitki<\/strong>
\n \"\"\n <\/p>\n

Danes se vse bolj uveljavljajo jogurti rastlinskega izvora ter kisla smetana in kisla smetana za kuhanje. Ve\u010dinoma so narejeni iz ri\u017ea, soje, kokosa ali ovsa. Poleg tega lahko v skoraj vsaki trgovini z \u017eivili najdete \u0161iroko paleto napitkov iz mandljev, ri\u017ea, soje, ovsa, kokosa, le\u0161nikov itd.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Prehranski kvas<\/strong>\n <\/p>\n

\"\"Prehranski kvas v kosmi\u010dih, znan tudi kot Savoury Yeast Flakes, je deaktiviran kvas. Hrani daje odli\u010den okus, ki spominja na sir. Dodate ga lahko solatam, juham ali kremnim omakam. Hranilni kvas je odli\u010den vir vitaminov, mineralov in visokokakovostnih beljakovin. Je dober vir vitamina skupine B.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Za\u010dimbe<\/strong>
\n \"\"\n <\/p>\n

Za\u010dimba je lahko seme, plod, korenina, lubje ali druga rastlinska snov, ki se uporablja predvsem za aromatiziranje ali barvanje \u017eivil. \u010ce kupujete me\u0161anice za\u010dimb, preverite, ali vsebujejo mleko ali jajca. Sicer pa je veliko prostora za raziskovanje za\u010dimb in njihovih kombinacij.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Jelly<\/strong>\n <\/p>\n

\"\"Pri rastlinski prehrani \u017eelatina ne pride v po\u0161tev, saj gre za beljakovino, ki jo pridobivamo s kuhanjem ko\u017ee, vezi in kosti v vodi. Uporabite lahko zeli\u0161\u010dni \u017eele na osnovi pektina ali izdelke z agar agarjem. Agar-agar vsebuje malo kalorij ter malo nasi\u010denih ma\u0161\u010dob in holesterola.<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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\n Fotografije:
iStockphoto<\/em>\n <\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

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FEATURED\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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ZELI\u0160\u010cE KOPER. <\/strong>
Koper je enoletno zeli\u0161\u010de iz dru\u017eine zelencev Apiaceae. Angle\u0161ko ime \"dill\" izhaja iz stare norve\u0161\u010dine, v kateri je beseda \"dylla\" pomenila pomiriti ali uspavati....<\/p>\t\t<\/div>\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\r\n\t\t\t\t

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\r\n\t\t\t\r\n\t\t\t\t7 na\u010dinov za krepitev imunskega sistema\t\t\t<\/a>\r\n\t\t<\/h2>\r\n\t\t\t\t
\r\n\t\t\t\r\n\t\t\t\r\n\t\t\t\r\n\t\t\t\t\t<\/div>\r\n\t\t\r\n\t\t\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t
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PRVA OBRAMBNA LINIJA. <\/strong>
\n\u010clovekov imunski sistem je prva obrambna linija pred napadi \u0161kodljivih organizmov od zunaj (bakterij, virusov, glivic, parazitov itd.).<\/p>\t\t<\/div>\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\r\n\t\t\t\t

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\r\n\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t
\r\n\t\t\t\t\t\t\t\t<\/a>\r\n\t\t\t\t\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\t
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\r\n\t\t\t\r\n\t\t\t\tSoljena pra\u017eena semena\t\t\t<\/a>\r\n\t\t<\/h2>\r\n\t\t\t\t
\r\n\t\t\t\r\n\t\t\t\r\n\t\t\t\r\n\t\t\t\t\t<\/div>\r\n\t\t\r\n\t\t\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t
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\"\"Priprava<\/strong>: 5 min
\"\"Kuhanje:<\/strong> 45 min
\"\"Zahtevnost<\/strong>: enostavno
\"\"Porcije<\/strong>: \/<\/p>\n\nveganski, brez glutena, brez mleka in mle\u010dnih izdelkov, z nizko vsebnostjo ma\u0161\u010dob<\/em><\/span><\/p>\t\t<\/div>\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t<\/div>\r\n\r\n\t\t\r\n\t\t\r\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

VEGANSKE SESTAVINE. \u010ce \u017eelite pripraviti veganski obrok, vam ni treba kupiti nobenega posebnega veganskega izdelka. Uporabljati je treba le zdravo hrano. V tem \u010dlanku pojasnjujemo, kaj sorodstveno…<\/p>\n","protected":false},"author":2,"featured_media":6445,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[65],"tags":[],"class_list":["post-6992","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zivljenjski-slog"],"_links":{"self":[{"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/posts\/6992","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/comments?post=6992"}],"version-history":[{"count":5,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/posts\/6992\/revisions"}],"predecessor-version":[{"id":8673,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/posts\/6992\/revisions\/8673"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/media\/6445"}],"wp:attachment":[{"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/media?parent=6992"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/categories?post=6992"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bitewithzest.com\/sl\/wp-json\/wp\/v2\/tags?post=6992"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}