{"id":1268,"date":"2023-04-13T08:28:00","date_gmt":"2023-04-13T08:28:00","guid":{"rendered":"https:\/\/najbrzadijeta.com\/blog\/?p=1268"},"modified":"2023-04-12T08:32:58","modified_gmt":"2023-04-12T08:32:58","slug":"ovsene-pahuljice","status":"publish","type":"post","link":"https:\/\/najbrzadijeta.com\/blog\/ovsene-pahuljice\/","title":{"rendered":"Ovsene Pahuljice: Kalorije i Nutritivna Vrednost"},"content":{"rendered":"\n<p>S obzirom na trenutni trend ka ishrani sa niskim sadr\u017eajem ugljenih hidrata, prirodno je postaviti pitanje da li je doru\u010dak od celog zrna, kao \u0161to je ovsena ka\u0161a, jo\u0161 uvek hranljiv izbor. Cela zrna se sastoje od tri dela: mekinja, endosperma i klica, i kao rezultat toga, bogatija su hranljivim materijama, vitaminima, mineralima i vlaknima u pore\u0111enju sa prera\u0111enim ili rafinisanim \u017eitaricama.<\/p>\n\n\n\n<p>Ovas, konkretno, sadr\u017ei zna\u010dajnu koli\u010dinu rastvorljivih vlakana zvanih beta-glukan, za koje je poznato da promovi\u0161u zdravlje srca. Generalno, vec\u0301ina stru\u010dnjaka za ishranu se sla\u017ee da ovsena ka\u0161a ima dragoceno mesto u planu zdrave ishrane.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nutritivne vrednosti ovsene ka\u0161e<\/h2>\n\n\n\n<p>Valjani zob je odli\u010dan izvor ishrane i savr\u0161en je za zdrav doru\u010dak. Ministarstvo poljoprivrede Sjedinjenih Dr\u017eava (USDA) preporu\u010duje da pola \u0161olje suvog valjanog ovsa, \u0161to je ekvivalentno jednoj \u0161olji kuvanih ovsenih pahuljica (kuvanih u vodi) sadr\u017ei oko:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>140 kalorija<\/li>\n\n\n\n<li>2,5 grama masti<\/li>\n\n\n\n<li>0 natrijuma<\/li>\n\n\n\n<li>28 grama ugljenih hidrata<\/li>\n\n\n\n<li>4 grama vlakana<\/li>\n\n\n\n<li>0 grama \u0161ec\u0301era<\/li>\n\n\n\n<li>5 grama proteina<\/li>\n<\/ul>\n\n\n\n<p>U pore\u0111enju sa mnogim drugim prera\u0111enim \u017eitaricama za doru\u010dak, ovas je odli\u010dan izvor slo\u017eenih ugljenih hidrata. Sa niskim glikemijskim indeksom od 57 i glikemijskim opterec\u0301enjem od 11, ovsena ka\u0161a se smatra hranom umereno niskog glikemije. Glikemijska vrednost ovsene ka\u0161e mo\u017ee se dodatno smanjiti povec\u0301anjem veli\u010dine ovsenih \u010destica, kao \u0161to je kori\u0161c\u0301enje ovsenih pahuljica umesto ovsenog bra\u0161na.<\/p>\n\n\n\n<p>Ovsena ka\u0161a tako\u0111e ima malo masti i sadr\u017ei uglavnom polinezasic\u0301ene i mononezasic\u0301ene masti sa vrlo malo zasic\u0301enih masti. Pored toga, zob je dobar izvor proteina, sa oko 5 grama proteina po obroku, i sadr\u017ei va\u017ene vitamine i minerale kao \u0161to su mangan, gvo\u017e\u0111e, magnezijum, cink i selen.<\/p>\n\n\n\n<p>Sve u svemu, ovsena ka\u0161a je zdrava i hranljiva opcija za doru\u010dak sa adekvatnim balansom makronutrijenata, niskim glikemijskim indeksom i nizom vitamina i minerala koji mogu doprineti zdravoj ishrani.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Prednosti ovsene ka\u0161e za va\u0161e zdravlje<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsena-kasa-sa-vocem.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"673\" src=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsena-kasa-sa-vocem-1024x673.webp\" alt=\"\" class=\"wp-image-1272\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsena-kasa-sa-vocem-1024x673.webp 1024w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsena-kasa-sa-vocem-300x197.webp 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsena-kasa-sa-vocem-768x505.webp 768w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsena-kasa-sa-vocem.webp 1248w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p>Ovsena ka\u0161a je raznovrsna zdrava hrana koja mo\u017ee koristiti va\u0161em telu kako iznutra tako i spolja.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Poma\u017ee pri mr\u0161avljenju<\/h3>\n\n\n\n<p>Stru\u010dnjaci preporu\u010duju zamenu rafinisanih \u017eitarica hranom od celog zrna kao \u0161to je obi\u010dna ovsena ka\u0161a kako bi se podr\u017ealo zdravo upravljanje te\u017einom. U pore\u0111enju sa drugim namirnicama za doru\u010dak na bazi \u017eitarica, ovsene pahuljice pru\u017eaju vi\u0161e hranljivih sastojaka i poma\u017eu vam da se du\u017ee osec\u0301ate sito.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Umiruje iritaciju ko\u017ee<\/h3>\n\n\n\n<p>Mleveni zob se mo\u017ee kuvati da bi se stvorila umirujuc\u0301a koloidna ovsena ka\u0161a koja mo\u017ee pomoc\u0301i u ubla\u017eavanju svraba ko\u017ee, smanjenju simptoma psorijaze i le\u010denju atopijskog dermatitisa. Ovaj prirodni antiinflamatorni agens tako\u0111e pru\u017ea UV za\u0161titu i ima antifungalna svojstva.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Poma\u017ee u upravljanju dijabetesom tipa 2<\/h3>\n\n\n\n<p>Studije su pokazale da umerena konzumacija ovsa mo\u017ee pomoc\u0301i u upravljanju dijabetesom tipa 2 smanjenjem nivoa hemoglobina A1c (indikator nivoa \u0161ec\u0301era u krvi tokom perioda od tri meseca) i pobolj\u0161anjem markera zdravlja srca.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Smanjuje holesterol<\/h3>\n\n\n\n<p>Ovas sadr\u017ei vi\u0161e rastvorljivih vlakana od vec\u0301ine \u017eitarica, uklju\u010dujuc\u0301i beta-glukan, vrstu vlakana koja mo\u017ee pomoc\u0301i u smanjenju nivoa LDL holesterola.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Opcija bez glutena (obi\u010dno)<\/h3>\n\n\n\n<p>Ovas je prirodno bez glutena i bezbedan je za vec\u0301inu ljudi sa celijakijom. Me\u0111utim, tokom obrade mo\u017ee doc\u0301i do unakrsne kontaminacije \u017eitaricama koje sadr\u017ee gluten. Odabir sertifikovanih brendova bez glutena mo\u017ee pomoc\u0301i da se ovaj rizik minimizira.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alergijske reakcije<\/h2>\n\n\n\n<p>Pojedinci koji su alergi\u010dni na zob mogu iskusiti razli\u010dite simptome kao \u0161to su svrab u ustima i grlu, ubrzan rad srca i drugi, jer se simptomi mogu razlikovati od osobe do osobe.11 Tako\u0111e je neophodno paziti na proizvode za negu ko\u017ee koji sadr\u017ee ovsenu ka\u0161u ako imate alergiju na zob, pored prehrambenih proizvoda.<\/p>\n\n\n\n<p>Ako imate poznatu alergiju na neko drugo zrno, mo\u017eda c\u0301ete morati da izbegavate zob zbog moguc\u0301e unakrsne kontaminacije \u017eitarica tokom obrade hrane. Veoma se preporu\u010duje da tra\u017eite personalizovani savet o alergijama od kvalifikovanog lekara.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sporedni efekti<\/h2>\n\n\n\n<p>Povec\u0301anje unosa vlakana iz izvora poput ovsene ka\u0161e mo\u017ee dovesti do neprijatnog nadimanja i gasova kod nekih pojedinaca.11 Ovi simptomi su obi\u010dno kratkotrajni i mo\u017eete ih ubla\u017eiti tako \u0161to c\u0301ete osigurati da pijete dovoljno vode, odr\u017eavate fizi\u010dku aktivnost i polako uklju\u010dujete vi\u0161e vlakana tokom vremena, umesto svih odjednom.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vrste ovsene ka\u0161e<\/h2>\n\n\n\n<p>Postoje razne vrste proizvoda od ovsene ka\u0161e, koji se prave preradom ovsa na razli\u010dite na\u010dine. Generalno, \u0161to se ovas vi\u0161e obra\u0111uje, to je vec\u0301i njihov glikemijski indeks, \u0161to zna\u010di da br\u017ee podi\u017ee \u0161ec\u0301er u krvi. Neke od uobi\u010dajenih sorti ovsene ka\u0161e uklju\u010duju:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsene-pahuljice-sa-orasima-i-vocem.webp\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsene-pahuljice-sa-orasima-i-vocem-1024x684.webp\" alt=\"\" class=\"wp-image-1274\" srcset=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsene-pahuljice-sa-orasima-i-vocem-1024x684.webp 1024w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsene-pahuljice-sa-orasima-i-vocem-300x200.webp 300w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsene-pahuljice-sa-orasima-i-vocem-768x513.webp 768w, https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsene-pahuljice-sa-orasima-i-vocem.webp 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>Krupa:<\/strong> To je celo zrno ovsa sa uklonjenom samo ljuskom i minimalno je obra\u0111eno.<br><strong>\u010celi\u010dni rezani zob:<\/strong> Ovo su krupice koje su tostirane i ise\u010dene na sitne komade \u010deli\u010dnom o\u0161tricom. Imaju \u017evakanu teksturu kada se kuvaju.<br><strong>Valjani zob:<\/strong> Ovo je uobi\u010dajeno poznato kao staromodni zob i pravi se parenjem krupice, a zatim spljo\u0161tavanjem metalnim valjcima.<br><strong>Ovas koji se brzo kuva: <\/strong>Ovo su valjani zob koji se presuje jo\u0161 tanje od obi\u010dnog valjanog zobi da bi se br\u017ee kuvao.<br><strong>Instant ovsena ka\u0161a: <\/strong>Ova vrsta ovsenih pahuljica se \u010desto prodaje sa dodatkom ukusa i \u0161ec\u0301era. Pravi se od delimi\u010dno kuvanog i su\u0161enog valjanog ovsa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Saveti za pravilno \u010duvanje ovasa<\/h2>\n\n\n\n<p>Da biste osigurali da va\u0161 zob ostane sve\u017e, \u010duvajte ga u hermeti\u010dki zatvorenoj posudi na hladnom i suvom mestu. Konzumirajte ih pre datuma najbolje kupovine ili u roku od godinu dana od otvaranja. Tradicionalne ovsene pahuljice, ili valjani zob, mogu se bezbedno konzumirati sirove jer proces presovanja parom ubija sve bakterije tokom obrade.<\/p>\n\n\n\n<p><strong>Kako \u010duvati kuvanu ovsenu ka\u0161u<\/strong><\/p>\n\n\n\n<p>Dok je kuvani zob najbolje konzumirati odmah nakon pripreme, mo\u017eete ga \u010duvati u fri\u017eideru i kasnije zagrejati. Me\u0111utim, za noc\u0301ni zob, uverite se da je namo\u010den u fri\u017eideru i da se ne ostavlja na sobnoj temperaturi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Priprema ovsene ka\u0161e<\/h2>\n\n\n\n<p>Da biste dodali ukus ovsenoj ka\u0161i, poku\u0161ajte da koristite cimet, ora\u0161aste plodove, vaniliju ili malo javorovog sirupa, umesto aromatizovanih paketic\u0301a ovsenih pahuljica. Pratite uputstva na pakovanju za pravilno vreme kuvanja na osnovu vrste ovsene ka\u0161e koju kupite. Imajte na umu da je za kuvanje ovsa ise\u010denog \u010delika potrebno vi\u0161e vremena od ovsa koji se brzo kuva.<\/p>\n\n\n\n<p>Osim \u0161to koristite zob za pravljenje tople ka\u0161e, mo\u017eete ga konzumirati i sirovog, omek\u0161ati ga u receptima za ovsene ka\u0161e preko noc\u0301i ili ih koristiti kao vezivo ili zamenu za prezle u mesnoj \u0161truci. Ovas mo\u017ee dodati vlakna i teksturu hlebu i kola\u010dic\u0301ima ili napraviti granolu sa niskim sadr\u017eajem \u0161ec\u0301era za u\u017einu ili preliv.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S obzirom na trenutni trend ka ishrani sa niskim sadr\u017eajem ugljenih hidrata, prirodno je postaviti pitanje da li je doru\u010dak od celog zrna, kao \u0161to je ovsena ka\u0161a, jo\u0161 uvek hranljiv izbor. Cela zrna se sastoje od tri dela: mekinja, endosperma i klica, i kao rezultat toga, bogatija su hranljivim materijama, vitaminima, mineralima i vlaknima [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1271,"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":[1],"tags":[],"class_list":["post-1268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mrsavljenje"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ovsene Pahuljice: Kalorije i Nutritivna Vrednost<\/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:\/\/najbrzadijeta.com\/blog\/ovsene-pahuljice\/\" \/>\n<meta property=\"og:locale\" content=\"sr_RS\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ovsene Pahuljice: Kalorije i Nutritivna Vrednost\" \/>\n<meta property=\"og:description\" content=\"S obzirom na trenutni trend ka ishrani sa niskim sadr\u017eajem ugljenih hidrata, prirodno je postaviti pitanje da li je doru\u010dak od celog zrna, kao \u0161to je ovsena ka\u0161a, jo\u0161 uvek hranljiv izbor. Cela zrna se sastoje od tri dela: mekinja, endosperma i klica, i kao rezultat toga, bogatija su hranljivim materijama, vitaminima, mineralima i vlaknima [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/najbrzadijeta.com\/blog\/ovsene-pahuljice\/\" \/>\n<meta property=\"og:site_name\" content=\"Najbr\u017eaDijeta\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/121496714593541\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-13T08:28:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/najbrzadijeta.com\/blog\/wp-content\/uploads\/2023\/04\/ovsena-kasa-sirova.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1400\" \/>\n\t<meta property=\"og:image:height\" content=\"930\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Vanesa Petrov\" \/>\n<meta name=\"twitter:label1\" content=\"Napisano od\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vanesa 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