{"id":1079,"date":"2016-03-28T17:09:50","date_gmt":"2016-03-28T17:09:50","guid":{"rendered":"http:\/\/www.najbrzadijeta.com\/blog\/?p=1079"},"modified":"2016-03-28T17:37:06","modified_gmt":"2016-03-28T17:37:06","slug":"ovsene-pahuljice-dijeta","status":"publish","type":"post","link":"https:\/\/najbrzadijeta.com\/blog\/ovsene-pahuljice-dijeta\/","title":{"rendered":"Ovsene Pahuljice za Mr\u0161avljenje: Kalorije, Priprema i Dijeta"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1092\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice.jpg\" alt=\"ovsene pahuljice i mekinje\" width=\"600\" height=\"434\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice.jpg 600w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-300x217.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-415x300.jpg 415w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Ovsene pahuljice su \u017eitarice od celog zrna. Uglavnom se gaje u Evropi i Severnoj Americi.<\/p>\n<p>Ovo je jedan od\u00a0najboljih izbora za doru\u010dak, cena je veoma pristupa\u010dna i lako se kombinuje uz mnoge korisne namirnice!<\/p>\n<p>Sadr\u017ee\u00a0veliku koncentraciju rastvorljivih vlakana, koji poma\u017eu prilikom smanjenja &#8222;lo\u0161eg&#8220; LDL holesterola i nivoa \u0161e\u0107era u krvi.<!--more--><\/p>\n<p>Vlakna i proteini koji se nalaze u ovsenim pahuljicama \u0107e omogu\u0107iti da se ose\u0107ate sito du\u017ei period. \u0160to dalje spre\u010dava verovatno\u0107u prejedanja sa grickalicama i praznim kalorijama izme\u0111u obroka usled iznenadnog ose\u0107aja gladi.<\/p>\n<p>Ovsene pahuljice imaju unikatnu kombinaciju antioksidanata koja\u00a0se naziva\u00a0<em>Avenanthramides<\/em> i\u00a0ima pozitivne efekte na sr\u010dane bolesti.<\/p>\n<p>Zobene\u00a0pahuljice tako\u0111e imaju nizak glikemijski indeks, a neka istra\u017eivanja navode da ukoliko pre treninga unesete hranu sa niskim glikemijskim indeksom imate ve\u0107u verovatno\u0107u da sagorite salo.<\/p>\n<p><strong>Sadr\u017eaj \u010dlanka:<\/strong><\/p>\n<ul>\n<li><a href=\"#nutritivna-vrednost\">Tablica hranljivost<\/a><\/li>\n<li><a href=\"#dobrobiti\">Dobrobiti<\/a><\/li>\n<li><a href=\"#sporedni-efekti\">Sporedni efekti<\/a><\/li>\n<li><a href=\"#recepti\">Recepti<\/a><\/li>\n<\/ul>\n<h2><a name=\"nutritivna-vrednost\"><\/a><b>Nutritivna vrednost i hranljivost<\/b><\/h2>\n<p>Ovsene pahuljice imaju veoma izbalansiran\u00a0sastav. Jedna prose\u010dna porcija sadr\u017ei samo 117 kalorija.<\/p>\n<p>Gledano na osnovu te\u017eine:<\/p>\n<ul>\n<li>66% su ugljeni hidrati<\/li>\n<li>17% su proteini<\/li>\n<li>11% su vlakna<\/li>\n<li>7% su masti<\/li>\n<\/ul>\n<p><em>*tablica vrednosti se odnosi na 100 grama kuvanih ovsenih pahuljica. Procenti se odnose na procentualni sad\u017eaj u odnosu na preporu\u010deni dnevni unos.\u00a0<\/em><\/p>\n<table class=\"nutritional-table\" cellspacing=\"0\">\n<colgroup>\n<col \/>\n<col width=\"100px\" \/><\/colgroup>\n<tbody>\n<tr>\n<td><\/td>\n<td>Koli\u010dina<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Kalorije<\/td>\n<td data-food=\"energy_kcal\" data-amount=\"71\" data-dp=\"3\">71<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Voda<\/td>\n<td data-food=\"water\" data-dp=\"0\" data-amount=\"84\">84 %<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Proteini<\/td>\n<td data-food=\"protein\" data-amount=\"2.54\" data-dp=\"1\">2.5 g<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Ugljeni hidrati<\/td>\n<td data-food=\"carbohydrate_by_difference\" data-amount=\"12.00\" data-dp=\"1\">12 g<\/td>\n<\/tr>\n<tr>\n<td class=\"indent\">\u0160e\u0107eri<\/td>\n<td data-food=\"sugars_total\" data-amount=\"0.27\" data-dp=\"1\">0.3 g<\/td>\n<\/tr>\n<tr>\n<td class=\"indent\">Vlakna<\/td>\n<td data-food=\"fiber_total_dietary\" data-amount=\"1.7\" data-dp=\"1\">1.7 g<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Masti<\/td>\n<td data-food=\"total_lipid\" data-amount=\"1.52\" data-dp=\"1\">1.5 g<\/td>\n<\/tr>\n<tr>\n<td class=\"indent\">Zasi\u0107ene masti<\/td>\n<td data-food=\"fatty_acids_total_saturated\" data-amount=\"0.310\" data-dp=\"2\">0.31 g<\/td>\n<\/tr>\n<tr>\n<td class=\"indent\">Mononezasi\u0107ene masti<\/td>\n<td data-food=\"fatty_acids_total_monounsaturated\" data-amount=\"0.435\" data-dp=\"2\">0.44 g<\/td>\n<\/tr>\n<tr>\n<td class=\"indent\">Polinezasi\u0107ene masti<\/td>\n<td data-food=\"fatty_acids_total_polyunsaturated\" data-amount=\"0.559\" data-dp=\"2\">0.56 g<\/td>\n<\/tr>\n<tr>\n<td class=\"indent\">Omega-3<\/td>\n<td data-food=\"omega3\" data-amount=\"0.018\" data-dp=\"2\">0.02 g<\/td>\n<\/tr>\n<tr>\n<td class=\"indent\">Omega-6<\/td>\n<td data-food=\"omega6\" data-amount=\"0.540\" data-dp=\"2\">0.54 g<\/td>\n<\/tr>\n<tr>\n<td class=\"indent\">Trans masti<\/td>\n<td data-food=\"transfat\" data-amount=\"0.001\" data-dp=\"2\">0 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Vitamini i minerali<\/h3>\n<div class=\"table-title\"><strong>Vitamini<\/strong><\/div>\n<table class=\"nutritional-table\" cellspacing=\"0\">\n<colgroup>\n<col \/>\n<col width=\"100px\" \/>\n<col width=\"50px\" \/><\/colgroup>\n<tbody>\n<tr>\n<td><\/td>\n<td>Koli\u010dina<\/td>\n<td>%PDU<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin A<\/td>\n<td data-food=\"vitamin_a_rae\" data-amount=\"0\" data-dp=\"2\">0 \u00b5g<\/td>\n<td data-dv=\"85.78\">86%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin C<\/td>\n<td data-food=\"vitamin_c\" data-amount=\"0\" data-dp=\"2\">0 mg<\/td>\n<td>~<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin D<\/td>\n<td data-food=\"vitamin_d_d2d3\" data-amount=\"0\" data-dp=\"2\">0 \u00b5g<\/td>\n<td>~<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin E<\/td>\n<td data-food=\"vitamin_e_alphatocopherol\" data-amount=\"0.08\" data-dp=\"2\">0.08 mg<\/td>\n<td data-dv=\"0.53\">1%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin K<\/td>\n<td data-food=\"vitamin_k\" data-amount=\"0.3\" data-dp=\"2\">0.3 \u00b5g<\/td>\n<td data-dv=\"0.25\">0%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin B1 (Tiamin)<\/td>\n<td data-food=\"Thiamin\" data-amount=\"0.076\" data-dp=\"2\">0.08 mg<\/td>\n<td data-dv=\"6.33\">6%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin B2 (Riboflavin)<\/td>\n<td data-food=\"riboflavin\" data-amount=\"0.016\" data-dp=\"2\">0.02 mg<\/td>\n<td data-dv=\"1.23\">1%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin B3 (Niacin)<\/td>\n<td data-food=\"niacin\" data-amount=\"0.225\" data-dp=\"2\">0.23 mg<\/td>\n<td data-dv=\"1.41\">1%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin B5 (Pantenonska kiselina)<\/td>\n<td data-food=\"pantothenic_acid\" data-amount=\"0.311\" data-dp=\"2\">0.31 mg<\/td>\n<td data-dv=\"6.22\">6%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin B6 (Peroksid)<\/td>\n<td data-food=\"vitamin_b6\" data-amount=\"0.005\" data-dp=\"2\">0.01 mg<\/td>\n<td data-dv=\"0.38\">0%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Vitamin B12<\/td>\n<td data-food=\"vitamin_b12\" data-amount=\"0\" data-dp=\"2\">0 \u00b5g<\/td>\n<td>~<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Folata<\/td>\n<td data-food=\"folate_total\" data-amount=\"6\" data-dp=\"2\">6 \u00b5g<\/td>\n<td data-dv=\"1.5\">2%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Holin<\/td>\n<td data-food=\"choline_total\" data-amount=\"7.4\" data-dp=\"2\">7.4 mg<\/td>\n<td data-dv=\"1.35\">1%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"table-title\"><strong>Minerali<\/strong><\/div>\n<table class=\"nutritional-table\" cellspacing=\"0\">\n<colgroup>\n<col \/>\n<col width=\"100px\" \/>\n<col width=\"50px\" \/><\/colgroup>\n<tbody>\n<tr>\n<td><\/td>\n<td>Koli\u010dina<\/td>\n<td>%PDU<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Kalcijum<\/td>\n<td data-food=\"calcium_ca\" data-amount=\"9\" data-dp=\"2\">9 mg<\/td>\n<td data-dv=\"0.9\">1%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Gvo\u017e\u0111e<\/td>\n<td data-food=\"iron_fe\" data-amount=\"0.90\" data-dp=\"2\">0.9 mg<\/td>\n<td data-dv=\"11.25\">11%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Magnezijum<\/td>\n<td data-food=\"magnesium_mg\" data-amount=\"27\" data-dp=\"2\">27 mg<\/td>\n<td data-dv=\"6.75\">7%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Fosfor<\/td>\n<td data-food=\"phosphorus_p\" data-amount=\"77\" data-dp=\"2\">77 mg<\/td>\n<td data-dv=\"11\">11%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Kalijum<\/td>\n<td data-food=\"potassium_k\" data-amount=\"70\" data-dp=\"2\">70 mg<\/td>\n<td data-dv=\"1.49\">1%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Natrijum<\/td>\n<td data-food=\"sodium_na\" data-amount=\"4\" data-dp=\"2\">4 mg<\/td>\n<td data-dv=\"0.27\">0%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Cink<\/td>\n<td data-food=\"zinc_zn\" data-amount=\"1.00\" data-dp=\"2\">1 mg<\/td>\n<td data-dv=\"9.09\">9%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Bakar<\/td>\n<td data-food=\"copper_cu\" data-amount=\"0.074\" data-dp=\"2\">0.07 mg<\/td>\n<td data-dv=\"8.22\">8%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Mangan<\/td>\n<td data-food=\"manganese_mn\" data-amount=\"0.580\" data-dp=\"2\">0.58 mg<\/td>\n<td data-dv=\"25.22\">25%<\/td>\n<\/tr>\n<tr>\n<td class=\"\">Selen<\/td>\n<td data-food=\"selenium_se\" data-amount=\"5.4\" data-dp=\"2\">5.4 \u00b5g<\/td>\n<td data-dv=\"9.82\">10%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Ukoliko kupujete ve\u0107 gotove i zasla\u0111ene ovsene pahuljive obavezno pro\u010ditajte \u0161ta pi\u0161e na etiketi sa nutritivnim vrednostima. Uglavnom se ve\u0107 zapakovane ovsene pahuljice razlikuju od onih u rinfuzi. Nutritivna vrednost je druga\u010dija i sadr\u017ee mnogo vi\u0161e \u0161e\u0107era (\u010dak 20-30%!).<\/p>\n<h3>Vitamini i minerali<\/h3>\n<p>Ovo su neki od najzna\u010dajnijih vitamina i minerala u ovsenim pahuljicama:<\/p>\n<ul>\n<li><strong>Vitamin B1<\/strong> poznat kao tiamin<\/li>\n<li><strong>Bakar<\/strong> je antioksidant koji se uglavnom ne unosi u dovoljnim koli\u010dinama kod ve\u0107ine ljudi. Veoma je <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15559027\" target=\"_blank\">va\u017ean za zdravlje srca<\/a>!<\/li>\n<li><strong>Gvo\u017e\u0111e<\/strong><\/li>\n<li><strong>Magnezijum<\/strong> je va\u017ean za mnoge funkcije u organizmu. Manjak magnezijuma mo\u017ee biti jedan od razloga hroni\u010dnog ose\u0107aja umora. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24325082\" target=\"_blank\">1<\/a>)<\/li>\n<li><strong>Cink<\/strong> je sastavni deo mnogih hemijskih reakcija u telu, te je od izuzetne va\u017enosti za mnoge telense funkcije (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20150599\" target=\"_blank\">2<\/a>)<\/li>\n<li><strong>Selen<\/strong> &#8211; manjak ovog antioksidanta\u00a0je povezan sa rizikom od prerane smrti, slabljenje mentalnih i imunolo\u0161kih funkcija.<\/li>\n<li><strong>Fosfor<\/strong> je od izuzetne va\u017enosti za o\u010duvanje zdravlja kostiju (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22646125\" target=\"_blank\">3<\/a>)<\/li>\n<li><strong>Mangan<\/strong> je va\u017ean za razvoj, metabolizam i rast. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17192121\" target=\"_blank\">4<\/a>)<\/li>\n<\/ul>\n<h3>Ugljeni hidrati<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1096\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-mekinje-hranljiva-vrednost.jpg\" alt=\"ovsene mekinje hranljiva vrednost\" width=\"550\" height=\"327\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-mekinje-hranljiva-vrednost.jpg 550w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-mekinje-hranljiva-vrednost-300x178.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-mekinje-hranljiva-vrednost-500x297.jpg 500w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/p>\n<p>66% posto ovsenih pahuljica je sa\u010dinjeno od ugljenih hidrata. Od toga:<\/p>\n<ul>\n<li>85% iz skroba<\/li>\n<li>11% iz vlakana<\/li>\n<\/ul>\n<p>Sadr\u017ee veoma malu koli\u010dinu \u0161e\u0107era, od \u010dega je samo 1% saharoza.<\/p>\n<p><strong>Vlakna<\/strong><\/p>\n<p>Ovas sad\u017ei 11% vlakana dok ovsena ka\u0161a sadr\u017ei 1,7%.<\/p>\n<p>Najve\u0107i deo su rastvorljiva vlakna, uglavnom beta glukan. Zbog toga ovsene pahuljice daju ose\u0107aj sitosti, usporavaju proces varenja i smanjuju apetit.<\/p>\n<p>Beta glukan uti\u010de na smanjenje <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7491888\" target=\"_blank\">nivoa holesterola<\/a> i pove\u0107anje lu\u010denja \u017eu\u010dne kiseline. Tako\u0111e uti\u010de na regulisanje nivoa \u0161e\u0107era u krvi i inzulina nakon konzumacije hrane koja je bogata ugljenim hidratima. (<a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0271531706002454\" target=\"_blank\">5<\/a>)<\/p>\n<p>Redovna konzumacija beta glukana dokazano smanjuje nivo lo\u0161eg LDL holesterola, \u0161to smanjuje rizik za dobijanje sr\u010danih oboljenja. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25411276\" target=\"_blank\">6<\/a>)<\/p>\n<p><strong>Skrob<\/strong><\/p>\n<p>Skrob je najve\u0107a komponenta ovsenih pahuljica, me\u0111utim ovaj skrob se razlikuje od skroba u ostalim \u017eitaricama. To je zato \u0161to ima ve\u0107i procenat masti i ve\u0107u mogu\u0107nost da zadr\u017ei te\u010dnost. (<a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0144861702002710\" target=\"_blank\">7<\/a>)<\/p>\n<ul>\n<li><strong>Brzo varljivi skrob<\/strong> (7%)<\/li>\n<li><strong>Sporo varljivi skrob<\/strong> (22%)<\/li>\n<li><strong>Rezistentni skrob<\/strong> (25%) &#8211; specifi\u010dan je po tome \u0161to se ne vari i pobolj\u0161ava zdravlje creva.<\/li>\n<\/ul>\n<h3>Masti<\/h3>\n<p>Ovsene pahuljice sadr\u017ee ve\u0107i procenat masti u odnosu na ostale \u017eitarice (5-9%), me\u0111utim <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25694675\" target=\"_blank\">ve\u0107ina masti su nezasi\u0107ene<\/a>.<\/p>\n<h3>Proteini<\/h3>\n<p>Ovsene pahuljice su sjajan izvor kvalitetnih proteina, jer sadr\u017ee od 11% do 17% proteina u odnosu na ukupnu masu suve materije.<\/p>\n<p>Najzna\u010dajniji protein je avenalin sa udelom od \u010dak 80%. Ovaj protein ne mo\u017ee da se prona\u0111e u drugim \u017eitaricama.<\/p>\n<p>Manji udeo ima protein pod nazivom avenin, koji je povezan sa glutenom u hlebu. Me\u0111utim ovsene pahuljice su <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17948135\" target=\"_blank\">sigurne za ve\u0107inu<\/a> osoba koje su intolerantne na gluten.<\/p>\n<h2><a name=\"dobrobiti\"><\/a>Dejstvo i dobrobiti<\/h2>\n<h3>Mali sadr\u017eaj masti i smanjenje holesterola<\/h3>\n<p>Jedna prose\u010dna porcija ovsenih pahuljica sadr\u017ei samo oko 3 grama masti, od toga najvi\u0161e polinezasi\u0107ene i mononezasi\u0107ene masti.<\/p>\n<p>Lo\u0161 LDL holesterol je jedan od glavnih razloga sve \u010de\u0161\u0107ih sr\u010danih oboljenja. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15529550\" target=\"_blank\">1<\/a>)<\/p>\n<p>Mnoge studije su dokazale da ovsene mekinje smanjuju nivo holesterola u krvi, prvenstveno zbog sadr\u017eaja beta glukana. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7956987\" target=\"_blank\">1<\/a> ,<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16132055\" target=\"_blank\"> 2<\/a> , <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2168123\" target=\"_blank\">3<\/a>)<\/p>\n<p>Jedan od razloga je \u0161to beta glukan uti\u010de na usporavanje absorpcije masno\u0107a i holesterola, jer se pove\u0107ava sadr\u017eaj u stomaku usled sposobnosti\u00a0da ve\u017ee te\u010dnost. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1331384\" target=\"_blank\">4<\/a>)<\/p>\n<p>Evropski organi su odobrili \u010dinjenicu da svakodnevnom konzumacijom namirnica koje sadr\u017ee najmanje 3 grama beta glukana mo\u017ee da se smanji rizik od nastajanja sr\u010danih bolesti. (<a href=\"http:\/\/www.efsa.europa.eu\/en\/efsajournal\/pub\/1885.htm\" target=\"_blank\">5<\/a>)<\/p>\n<h3>Kalorije<\/h3>\n<p>Jedna porcija ovsenih pahuljica ima manje kalorija nego nekoliko par\u010deta hleba, i tako\u0111e ima mnogo vi\u0161e vlakana. Pola \u0161olje sad\u017ei samo oko 120 kalorija. Ukoliko pripremate sa vodom, mo\u017ee da deluje kao obiman obrok, pogotovo \u0161to vlakna u ovsenim pahuljicama vezuju te\u010dnost i stvaraju ose\u0107aj sitosti.<\/p>\n<p>Da bi obogatili obrok sa dodatnim nutrijentima koristite vo\u0107e kao \u0161to su jabuke, breskve ili bobice. Tako\u0111e ponekad mo\u017eete ubaciti malo badema ili soje.<\/p>\n<p>Ovo \u0107e zna\u010dajno obogatiti obrok dodatnim nutrijentima a ne\u0107e zna\u010dajno pove\u0107ati kalorijsku vrednost.<\/p>\n<h3>Ose\u0107aj sitosti<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-884\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/probava-zena-drzi-stomak.jpg\" alt=\"osecaj sitosti\" width=\"550\" height=\"225\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/probava-zena-drzi-stomak.jpg 550w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/probava-zena-drzi-stomak-300x123.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/probava-zena-drzi-stomak-500x205.jpg 500w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/p>\n<p>Po navodima Dr. Mary Ellen Camire, ovsene pahuljice su jedan od najboljih doru\u010daka koji mo\u017eete imati za efekat produ\u017eenog ose\u0107aja sitosti.<\/p>\n<p>Ne samo da su\u00a0bolji izbor u odnosu na hleb i peciva, ve\u0107 su\u00a0sjajna alternativa visoko proteinskim obrocima kao \u0161to su jaja.<\/p>\n<p>Ose\u0107aj sitost je od velike va\u017enosti za mr\u0161avljenje i odr\u017eavanje nivoa energije.<\/p>\n<p>Vlakna kao \u0161to su beta glukani mogu da uspore proces pra\u017enjenja stomaka, \u0161to pove\u0107ava blagu nadutost u stomaku i osloba\u0111a hormone sitosti. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19917449\" target=\"_blank\">1<\/a>)<\/p>\n<h3>Dijabetes tip 2<\/h3>\n<p>U poslednjih nekoliko decenija broj obolelih od dijabetesa je zna\u010dajno pove\u0107an. Dijabetes tipa 2 je karakteristi\u010dan po tome \u0161to dolazi do drasti\u010dne regulacije \u0161e\u0107era u krvi, \u0161to je rezultat smanjenja osetljivosti hormona inzulina.<\/p>\n<p>Rastvorljiva vlakna u ovsenim pahuljicama, beta-glukani, pozitivno uti\u010du na regulisanje nivoa \u0161e\u0107era u krvi kod osoba sa dijabetesom. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12080401\" target=\"_blank\">1<\/a>\u00a0, <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16054549\" target=\"_blank\">2<\/a>)<\/p>\n<p>Umerene koli\u010dine beta glukana uti\u010du na ubla\u017eavanje lu\u010denje inzulina i glukoze nakon obroka sa velikom koli\u010dinom ugljenih hidrata. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23422921\" target=\"_blank\">3<\/a>\u00a0, <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18633670\" target=\"_blank\">4<\/a>)<\/p>\n<p>Kod pacijenata sa velikim poreme\u0107ajem inzulinske rezistencije, nakon 4 nedelje konzumacije ovasa rezultat je bio smanjenje potrebe za dodatnim inzulinom za \u010dak 40% kako bi se stabilizovao nivo \u0161e\u0107era u krvi. <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18095234\" target=\"_blank\">Pogledajte detalje ovde<\/a>.<\/p>\n<p>Dakle, ovsene pahuljice mogu zna\u010dajno da smanje nivo \u0161e\u0107era u krvi i inzulinske odgovore nakon obroka koji je bogat ugljenim hidratima. Zato je ova namirnica sjajan izbor za dijabeti\u010dare.<\/p>\n<p><em>*obavezno se posavetujte sa lekarom pre konzumacije ovsenih pahuljica. \u00a0<\/em><\/p>\n<h3>Dobra navika za mr\u0161avljenje<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1103\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/vaga-za-merenje-telesne-tezine.jpg\" alt=\"vaga za merenje telesne tezine\" width=\"640\" height=\"425\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/vaga-za-merenje-telesne-tezine.jpg 640w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/vaga-za-merenje-telesne-tezine-300x199.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/vaga-za-merenje-telesne-tezine-452x300.jpg 452w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Bogat i zdrav doru\u010dak je jedan od tajni efikasnog gubitka kilograma i dugoro\u010dnog odr\u017eavanja telesne te\u017eine.<\/p>\n<p>Pripemanje ovsenih pahuljica svakog jutra stvara dobru naviku i smanjuje verovatno\u0107u da \u0107ete presko\u010diti doru\u010dak.<\/p>\n<p>Ve\u0107a je verovatno\u0107a da izgubite i odr\u017eite \u017eeljenu te\u017einu ukoliko imate hranjiv i bogat doru\u010dak, umesto da se izgladnjujete svakog jutra.<\/p>\n<h3>Dobro za ishranu bez glutena<\/h3>\n<p>Bezglutenska ishrana je jedina solucija za osobe koje imaju bolest celijakije i koje su osetljive na gluten.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Ovsene pahuljice na sadr\u017ee gluten, me\u0111utim sadr\u017ee sli\u010dnu vrstu proteina koja se zove avenin.\u00a0<\/strong><\/span><\/p>\n<p>Klini\u010dka istra\u017eivanja su pokazala da osobe sa celijakijom mogu da toleri\u0161u male ivelike koli\u010dine ovsenih pahuljica. (<a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21317420\" target=\"_blank\">1<\/a> , <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15082581\" target=\"_blank\">2<\/a> , <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10969261\" target=\"_blank\">3<\/a>)<\/p>\n<p>Ovas pove\u0107ava nutricionisti\u010dku vrednost hrane koja ne sadr\u017ei gluten, zato \u0161to je oboga\u0107uje sa vlaknima i mineralima.<\/p>\n<p>Najve\u0107i problem je \u0161to se ovsene pahuljice \u010desto prera\u0111uju u postrojenjima gde se prera\u0111uju i druge \u017eitarice, pa samim time u ovsenim pahuljicama \u010desto mogu da se prona\u0111u tragovi ostalih \u017eitarica.<\/p>\n<p>Zate je veoma bitno da su ovsene pahuljice provereno bez\u00a0tragova\u00a0ostalih \u017eitarica.<\/p>\n<h3>Zamena za obrok<\/h3>\n<p>Ovsene pahuljice se veoma brzo pripremaju, ukoliko imate mikrotalasnu pe\u0107nicu onda mogu biti gotove za svega nekoliko minuta.<\/p>\n<p>Ne samo da su sjajan izbor za ve\u010deru ili doru\u010dak, ve\u0107 mogu da budu sjajna nisko-kalori\u010dna alternativa grickalicama izme\u0111u obroka u slu\u010daju da ogladnite tokom dana.<\/p>\n<p>Kombinacijom ovsenih pahuljica, nemasnog mleka (ili vode), bobica, ora\u0161astih plodova i lanenog semena mo\u017eete obezbediti bogat obrok pun vlakana i omega-3 masti.<\/p>\n<h2><a name=\"sporedni-efekti\"><\/a>Sporedni efekti ovsenih pahuljica<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-987\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/sporedni-efekti-hajducke-trave.jpg\" alt=\"sporedni efekti zobenih pahuljica i mekninja\" width=\"550\" height=\"354\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/sporedni-efekti-hajducke-trave.jpg 550w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/sporedni-efekti-hajducke-trave-300x193.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/sporedni-efekti-hajducke-trave-466x300.jpg 466w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/p>\n<p>Uglavnom nemaju sporedne efekte i dobro se vare kod ve\u0107ine osoba.<\/p>\n<p>Me\u0111utim osobe koje su osetljive na avenin mogu da osete negativne posledice kao osobe koje su intolerantne na gluten. Osobe koje osete smetnju treba da izbace ovsene pahuljice iz ishrane.<\/p>\n<p>Ovsene pahuljice su \u010desto pome\u0161ane sa drugim \u017eitaricama kao \u0161to je na primer p\u0161enica, \u0161to ih ne \u010dini dobrim za osobe sa <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18467914\" target=\"_blank\">celijakijom<\/a> ili alergijom na p\u0161enicu.<\/p>\n<p>Veoma je va\u017eno da osobe koje su alergi\u010dne ili intolerantne na p\u0161enicu kupuju ovsene pahuljice koje imaju sertifikat i provereno nemaju prisustvo drugih \u017eitarica.<\/p>\n<h2>Kako pripremiti i jesti ovsene pahuljice<\/h2>\n<p>Ovsene pahuljice se uglavnom drobe i koriste kao ka\u0161e, ali\u00a0tako\u0111e se koriste za hleb, kifle, musli i peciva.<\/p>\n<h3>Izbegavajte instant ovsene pahuljice<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1097\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/instant-ovsene-pahuljice.jpg\" alt=\"instant zobene pahuljice\" width=\"550\" height=\"367\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/instant-ovsene-pahuljice.jpg 550w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/instant-ovsene-pahuljice-300x200.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/instant-ovsene-pahuljice-450x300.jpg 450w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/p>\n<p>Nezavisno od toga koji ukus ovsenih pahuljica preferirate, obavezno izbegavajte instant varijantu sa dodatim \u0161e\u0107erima i aromama i kupujte u rinfuzi.<\/p>\n<p>Instant ovsene pahuljice uglavnom sadr\u017ee mnogo \u0161e\u0107era, \u0161to drasti\u010dno pove\u0107ava broj kalorija i nutricionisti\u010dku vrednost ovog obroka.<\/p>\n<p>Na primer samo jedno pakovanje instant varijante mo\u017ee da sadr\u017ei 20-30% \u0161e\u0107era i preko 150 kalorija. Dok samo tre\u0107ina \u0161olje rinfuznih ovsenih pahuljica sadr\u017ei samo 100 kalorija i manje od jednog grama \u0161e\u0107era.<\/p>\n<p><strong>Mali savet i trik:<\/strong>\u00a0Ukoliko koristite renfuznu varijantu umesto instant, godi\u0161nje mo\u017eete da se sa\u010duvate od preko 20,000 kalorija (pod uslovom da svaki dan konzumirate ovu namirnicu), \u0161to je oko 2,3 kilograma.<\/p>\n<h3>Izbegavajte slatke i masne dodatke<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-780\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2015\/06\/sirup.jpg\" alt=\"sirup kao slatki dodatak ovsenim pahuljicama\" width=\"640\" height=\"500\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2015\/06\/sirup.jpg 640w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2015\/06\/sirup-300x234.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2015\/06\/sirup-384x300.jpg 384w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Ukoliko dodate zasla\u0111iva\u010de poput meda, <a href=\"http:\/\/www.najbrzadijeta.com\/blog\/javorov-sirup-hit-u-kanadi\/\">javorovog sirupa<\/a> ili agave, drasti\u010dno \u0107ete pove\u0107ati kalorijsku vrednost i koli\u010dinu \u0161e\u0107era, me\u0111utim nutritivna vrednost ne\u0107e biti mnogo uve\u0107ana.<\/p>\n<p>Da bi zasladili ovsene pahuljice koristite pire od banane ili sok od jabuke bez dodatog \u0161e\u0107era. Tak\u0111e mo\u017eete ubaciti prirodni zasla\u0111iva\u010d Stevia. Ovaj zasla\u0111iva\u010d ima specifi\u010dan ukus, 200-400 puta je sladja od \u0161e\u0107era i nema energetsku vrednost (dakle ima 0 kalorija).<\/p>\n<p>Isto tako izbegavajte masne prelive i dodatke. Kikiriki puter na primer ima sjajne nutricionisti\u010dke vrednosti me\u0111utim sadr\u017ei veliku koli\u010dinu masti i kalorija\u00a0&#8211; samo 2 supene ka\u0161ike sadr\u017ee skoro 200 kalorija. \u00a0Tako da ukoliko svaki dan budete jeli ovsenu ka\u0161u sa kikiriki puterom, na duge staze mo\u017eete zna\u010dajno da pove\u0107ate unos kalorija i telesnu te\u017einu. Ali svakako, s vremena na vreme je prihvatljivo ubaciti kikiriki puter, bitan je balans!<\/p>\n<p>Mleko tako\u0111e ima ve\u0107u koli\u010dinu masti (8 grama u jednoj prose\u010dnoj \u0161olji, me\u0111utim to zavisi od vrste mleka). Kombinujte tako da nekoliko dana jedete ovsenu ka\u0161u sa vodom, a nekoliko puta sa mlekom. Tako\u0111e mo\u017eete da ih pripremate sa jogurtom.<\/p>\n<h3>Koristite dodatke i prelive koji su bogati vlaknima<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1098\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/bobice-borovnice.jpg\" alt=\"bobice borovnice kao dodatak bogat vlaknima\" width=\"550\" height=\"366\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/bobice-borovnice.jpg 550w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/bobice-borovnice-300x200.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/bobice-borovnice-451x300.jpg 451w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/p>\n<p>Pored proteina, vlakna su zaslu\u017ena za produ\u017eeni ose\u0107aj sitosti nakon obroka, \u0161to je klju\u010dna komponenta prilikom procesa mr\u0161avljenja.<\/p>\n<p>Ukoliko unosite namrnice koje vas dr\u017ee sitima izme\u0111u obroka smanjuje se verovatno\u0107a za prejedanje i unos praznih kalorija.<\/p>\n<p>Jedan od glavnih razloga za\u0161to tokom dana unesemo vi\u0161e kalorija nego \u0161to nam je potrebno je taj \u0161to izme\u0111u obroka naglo osetimo glad i posegnemo za grickalicama i praznim kalorijama.<\/p>\n<p>Da bi zasladili ovsene pahuljice, umesto rafinisanog \u0161e\u0107era, koristite namirnice koje su prirodno bogate vlaknima.<\/p>\n<p><em> Na primer: kupine, jagode, maline ili borovnice.\u00a0<\/em><\/p>\n<p><span style=\"text-decoration: underline;\">Pola \u0161olje ovih bobica sadr\u017ei izme\u0111u 25 i 50 kalorija, a drasti\u010dno pove\u0107ava nutricionisti\u010dku vrednost obroka.\u00a0<\/span><\/p>\n<h3>Kako servirati ovsene pahuljice za mr\u0161avljenje<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-888\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/mrsavljenje-zena.jpg\" alt=\"zena drzi traku za mrsavljenje i merenje\" width=\"500\" height=\"335\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/mrsavljenje-zena.jpg 500w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/mrsavljenje-zena-300x201.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/mrsavljenje-zena-448x300.jpg 448w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<p>Jedna od glavnih prednosti za\u0161to su ovsene pahuljice sjajne za dijete i mr\u0161avljenje jemogu\u0107nost kombinovanja sa drugim namirnicama i dodacima. Znamo da kod ve\u0107ine planova za mr\u0161avljenje jedan od glavnim problema je odustajanje zbog monotonosti hrane.<\/p>\n<p><em>Jednostavno, ve\u0107ina dijeta brzo dosadi! <\/em><\/p>\n<p>To nije slu\u010daj sa ovsenim pahuljicama, jer postoji bezbroj kombinacija i ukusnih recepata koji jednostavno ne mogu da dosade!<\/p>\n<p>Da biste pobolj\u0161ali efekat ovsenih pahuljica na mr\u0161avljenje, dodajte 1 ili 2 belanceta tokom kuvanja. Ovo ne\u0107e drasti\u010dno pove\u0107ati broj kalorija ali \u0107e zna\u010dajno pove\u0107ati broj proteina po porciji. Jedno belance ima oko 3 grama proteina, a znamo da proteini tako\u0111e uti\u010du na produ\u017eeni ose\u0107aj sitosti nakon obroka.<\/p>\n<p>Ukoliko ovsene pahuljice pravite sa mlekom unosite dodatnih ~150 kalorija (broj kalorija zavisi od vrste mleka), \u0161to mo\u017ee da ote\u017ea proces mr\u0161avljenja. Koristite vodu umesto mleka za pravljenje ovsene ka\u0161e.<\/p>\n<p>Me\u0111utim, predla\u017eemo da ponekad koristite mleko umesto vode jer mleko sadr\u017ei bitne nutrijente kao \u0161to je kalcijum. Tako\u0111e daje bolji ukus ovsenim pahuljicama.<\/p>\n<p>Vodite ra\u010duna koji odnos vode stavljate u ovsene pahuljice kako bi izbegli lepljiv ili previ\u0161e ka\u0161ast efekat. Uglavnom se preporu\u010duje 1 \u0161olja vode na 1\/2 &#8211; 1\/4 \u0161olje ovasa. Naravno slobodno eksperimenti\u0161ite i dodajte onoliko vode ili mleka koliko vama prija.<\/p>\n<h2><a name=\"recepti\"><\/a>Recepti za ovsene pahuljice i kako ih jesti<\/h2>\n<p>Predstavljamo vam 3\u00a0ukusna recepata za ovsene pahuljice! Ovsene pahuljice imaju rok trajanja\u00a0oko godinu dana pod uslovom da se \u010duvaju na suvom mestu.<\/p>\n<p><strong>1 &#8211; Kokos i kardamom<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1101\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-sa-kokosom-i-kardamom.jpg\" alt=\"ovsene pahuljice sa kokosom i kardamom\" width=\"550\" height=\"305\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-sa-kokosom-i-kardamom.jpg 550w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-sa-kokosom-i-kardamom-300x166.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-sa-kokosom-i-kardamom-500x277.jpg 500w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/p>\n<p><span style=\"text-decoration: underline;\">Nutrijentska vrednost:<\/span><\/p>\n<ul>\n<li>Energetska vrednost: 214 kalorija<\/li>\n<li>Masti: 5,8 grama\n<ul>\n<li>Zasi\u0107ene: 1,8 grama<\/li>\n<\/ul>\n<\/li>\n<li>Vlakna: 7 grama<\/li>\n<li>\u0160e\u0107eri: 23 grama<\/li>\n<li>Proteini: 4,4 grama<\/li>\n<\/ul>\n<p>Borovnice sadr\u017ee veliku koli\u010dinu antioksidanata i jedinjenja koja se bore protiv tumora, dok kardamom podsti\u010de cirkulaciju i\u00a0daje ko\u017ei lep sjaj.<\/p>\n<p><span style=\"text-decoration: underline;\">Namirnice za d\u017eem:<\/span><\/p>\n<ul>\n<li>550 grama smrznutih borovnica<\/li>\n<li>1\/4 \u0161olje javorovog sirupa<\/li>\n<li>Morska so<\/li>\n<li>3 supene ka\u0161ike <a href=\"http:\/\/www.najbrzadijeta.com\/blog\/chia-semenke\/\">\u010dia semenki<\/a><\/li>\n<li>1 kafena ka\u0161ika sve\u017ee ce\u0111enog limunovog soka<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Namirnice za ovsene pahuljice:\u00a0<\/span><\/p>\n<ul>\n<li>1 \u0161olja od 0,5 l kokosovog mleka<\/li>\n<li>1 \u0161olja ovsenih pahuljica iz rinfuze<\/li>\n<li>3 supene ka\u0161ike \u010dia semenki<\/li>\n<li>1 supena ka\u0161ika javorovog sirupa<\/li>\n<li>1\/2 kafena ka\u0161ika kardamoma<\/li>\n<li>1\/4 kafena ka\u0161ika cimeta<\/li>\n<li>1-2 sve\u017eih kru\u0161aka iseckanih na kockice<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Priprema ovsenih pahuljica:<\/span><\/p>\n<ol>\n<li><em><span style=\"text-decoration: underline;\">Pripremite d\u017eem od \u010dia semenki:<\/span><\/em> u \u010diniju srednje veli\u010dine pome\u0161ajte borovnice i sirup od javora. Dodajte malo soli. Kuvajte otvorenog poklopca 8-10 minuta na blagoj vatri dok se masa ne sjedini. Borovnica \u0107e pustiti dosta vode tokom kuvanja<\/li>\n<li>Dodajte \u010dia semenke i me\u0161ajte dok se ne sjedini. Me\u0161ajte i kuvajte jo\u0161 jedno 8-15 minuta dok ve\u0107i deo te\u010dnosti ne ispari. Po potrebi smanjite i reguli\u0161ite ja\u010dinu vatre. Primeti\u0107ete kada po\u010dne da li\u010di na d\u017eem.<\/li>\n<li>Skinite sa vatre, ubacite sok od limuna i prome\u0161ajte. Potom stavite u fri\u017eider da se ohladi na nekoliko sati.<\/li>\n<li><span style=\"text-decoration: underline;\"><em>Priprema ovsenih pahuljica:<\/em><\/span> U zdelu ili bokal ubacite kokosovo mleko, ovsene pahuljice, \u010dia semenke, javorov sirup, kardamom i cimet. Me\u0161ajte dok se masa ne sjedini. Pustite da se natopi tokom 1-2 sata ili tokom no\u0107i. Prome\u0161ajte pre upotrebe<\/li>\n<li>Servirajte u tegli ovsene pahuljice, d\u017eem od \u010dia semenki i naseckane komade kru\u0161ke.<\/li>\n<\/ol>\n<p><strong>2 &#8211; Ovsene pahuljice sa bananama<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1100\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-sa-bananama.jpg\" alt=\"ovsene pahuljice sa bananama\" width=\"550\" height=\"365\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-sa-bananama.jpg 550w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-sa-bananama-300x199.jpg 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-sa-bananama-452x300.jpg 452w\" sizes=\"auto, (max-width: 550px) 100vw, 550px\" \/><\/p>\n<p><span style=\"text-decoration: underline;\">Nutrijentska vrednost:<\/span><\/p>\n<ul>\n<li>Energetska vrednost: 250 kalorija<\/li>\n<li>Masti: 3 grama\n<ul>\n<li>Zasi\u0107ene: 1,4 grama<\/li>\n<\/ul>\n<\/li>\n<li>Vlakna: 4,8 grama<\/li>\n<li>\u0160e\u0107eri: 23 grama<\/li>\n<li>Proteini: 8 grama<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Namirnice:<\/span><\/p>\n<ul>\n<li>1 kafene ka\u0161ike kokosovog ulja<\/li>\n<li>3 iseckane banane<\/li>\n<li>2 kafene ka\u0161ike vanile<\/li>\n<li>1\/4 kafene ka\u0161ike cimeta<\/li>\n<li>2 supene ka\u0161ike javorovog sirupa<\/li>\n<li>1 \u0161olja ovsenih pahuljica<\/li>\n<li>2 kafene ka\u0161ike lanenog semena<\/li>\n<li>2 \u0161olje mleka<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Priprema:<\/span><\/p>\n<ol>\n<li>Na blagoj vatri u tiganju zagrejte kokosovo ulje. Zatim dodajte banane, vanilu i cimet u zagrejan tiganj. Trajanje oko 2-3 minuta.<\/li>\n<li>Dodajte javorov sirup, me\u0161ajte doke se ne sjedini i kuvajte jo\u0161 1 minut, zatim ukolite sa vatre<\/li>\n<li>Stavite 1\/4 \u0161olje ovsenih pahuljica, 1\/2 kafene ka\u0161ike lanenog semena i 1\/2 \u0161olje mleka u svaku od 4 tegli. Sipajte banane podjednako u svaku od tegli<\/li>\n<li>Pome\u0161ajte da se sve sjedini i ostavite da se ohladi u fri\u017eideru tokom no\u0107i.<\/li>\n<\/ol>\n<p><strong>3 &#8211; Napolitana<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1099\" src=\"http:\/\/www.najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-napolitana.jpg\" alt=\"ovsene pahuljice napolitana\" width=\"500\" height=\"526\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-napolitana.jpg 500w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2016\/03\/ovsene-pahuljice-napolitana-285x300.jpg 285w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"text-decoration: underline;\">Nutrijentska vrednost:<\/span><\/p>\n<ul>\n<li>Energetska vrednost: 253 kalorija<\/li>\n<li>Masti: 3,7 grama\n<ul>\n<li>Zasi\u0107ene: 0,7 grama<\/li>\n<\/ul>\n<\/li>\n<li>Vlakna: 5,4 grama<\/li>\n<li>\u0160e\u0107eri: 12,8 grama<\/li>\n<li>Proteini: 12,7 grama<\/li>\n<\/ul>\n<p>Vreme za pripremu: 10 minuta<\/p>\n<p><span style=\"text-decoration: underline;\">Namirnice za vanilu:<\/span><\/p>\n<ul>\n<li>1\/3 \u0161olja ovsenih pahuljica<\/li>\n<li>1\/2 kafena ka\u0161ika \u010dia semenki<\/li>\n<li>2 supene ka\u0161ike gr\u010dkog jogurta od vanile<\/li>\n<li>1\/3 \u0161olje + 1-2 supene ka\u0161ike mleka<\/li>\n<li>1\/4 kafene ka\u0161ike vanila ekstrakta<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Namirnice za \u010dokoladu:<\/span><\/p>\n<ul>\n<li>1\/3 \u0161olje ovsenih pahuljica<\/li>\n<li>1\/2 kafena ka\u0161ika \u010dia semenki<\/li>\n<li>1\/2 supena ka\u0161ika kakao praha<\/li>\n<li>1\/3 \u0161olja + 1-2 supene ka\u0161ike mleka<\/li>\n<li>1\/2 supene ka\u0161ike javorovog sirupa<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Namirnice za jagodu:<\/span><\/p>\n<ul>\n<li>1\/3\u00a0\u0161olje ovsenih pahuljica<\/li>\n<li>1,5 supene ka\u0161ike gr\u010dkog jogurta od vanile<\/li>\n<li>2 velike jagode<\/li>\n<li>1\/2 kafene ka\u0161ike \u010dia semenki<\/li>\n<li>1\/4 \u0161olje mleka<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Uputstvo za pripremu:<\/span><\/p>\n<ol>\n<li>Za \u010dokoladni i vanila ukus, sjedinite sve namirnice u malu \u010diniju i ostavite je u fri\u017eideru na 2 sata ili tokom no\u0107i<\/li>\n<li>Za ukus jagode, stavite jagode i mleko u blender i izblendujte. Potom, u maloj \u010diniji pome\u0161ajte sa ostalim sastojcima. Stavite u fri\u017eider da odstoji barem 2 sata ili ostavite da odstoji tokom no\u0107i<\/li>\n<li>Ujutru servirajte u slojevima kao \u0161to je prikazano na slici.<\/li>\n<\/ol>\n<p><strong>Da zaklju\u010dimo<\/strong>, ovsene pahuljice su definitivno\u00a0jedne od najzdravijih \u017eitarica!<\/p>\n<p>Sjajan su izvor minerala, vitamina i jedinstvenih biljnih jedinjenja.<\/p>\n<p>Sadr\u017ee veliku koncentraciju rastvorljivih vlakana \u0161to poma\u017ee prilikom smanjenja \u0161e\u0107era u krvi, smanjenja holesterola, inzulinske rezistencije, pozitivno uti\u010de na zatvor i poja\u010dava imunolo\u0161ke funkcije.<\/p>\n<p>Sjajan je za osobe koje su na dijeti i \u017eele da smr\u0161aju ili odr\u017ee \u017eeljenu telesnu te\u017einu jer pru\u017ea ose\u0107aj sitosti, \u0161to indirektno smanjuje broj unetih kalorija tokom dana.<\/p>\n<p><em>Da li imate naviku da jedete ovsene pahuljice za doru\u010dak? Koji je va\u0161 omiljeni recept?<\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ovsene pahuljice su \u017eitarice od celog zrna. Uglavnom se gaje u Evropi i Severnoj Americi. Ovo je jedan od\u00a0najboljih izbora za doru\u010dak, cena je veoma pristupa\u010dna i lako se kombinuje uz mnoge korisne namirnice! Sadr\u017ee\u00a0veliku koncentraciju rastvorljivih vlakana, koji poma\u017eu prilikom smanjenja &#8222;lo\u0161eg&#8220; LDL holesterola i nivoa \u0161e\u0107era u krvi.<\/p>\n","protected":false},"author":1,"featured_media":0,"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-opacity":"","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-opacity":"","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-opacity":"","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-opacity":"","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-opacity":"","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-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[9,1,3],"tags":[],"class_list":["post-1079","post","type-post","status-publish","format-standard","hentry","category-dorucak","category-mrsavljenje","category-zdrava-ishrana"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ovsene Pahuljice za Mr\u0161avljenje: Kalorije, Priprema i Dijeta<\/title>\n<meta name=\"description\" content=\"Ovsene pahuljice su sjajan obrok sa malo kalorija. 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