{"id":1306,"date":"2023-04-17T13:11:45","date_gmt":"2023-04-17T13:11:45","guid":{"rendered":"https:\/\/najbrzadijeta.com\/blog\/?p=1306"},"modified":"2024-02-13T16:15:44","modified_gmt":"2024-02-13T16:15:44","slug":"jaja-kalorije","status":"publish","type":"post","link":"https:\/\/najbrzadijeta.com\/blog\/jaja-kalorije\/","title":{"rendered":"Jaja: Kalorije i Nutritivna Vrednost"},"content":{"rendered":"\n

Gotovo je nemoguc\u0301e ne voleti jaja jer postoje brojni na\u010dini za njihovu pripremu. Jaja su vrsta hrane koja je bogata hranljivim materijama, \u0161to ukazuje na to da sadr\u017ee zna\u010dajnu koli\u010dinu vitamina i minerala u pore\u0111enju sa kalorijama koje sadr\u017ee. Jaja su bogat izvor proteina i holina, kao i nekoliko vitamina B, vitamina A i vitamina D. Bez obzira na to da li vi\u0161e volite kuvana, kajgana, pr\u017eena ili pe\u010dena jaja, ona su raznovrsna i zdrava opcija koja nec\u0301e podic\u0301i. nivo holesterola u krvi, kako se nekada verovalo.<\/p>\n\n\n\n

Nutritivna vrednost<\/h2>\n\n\n\n

Jedno veliko koko\u0161je jaje koje je te\u0161ko oko 50 g obi\u010dno sadr\u017ei 78 kalorija<\/strong>, 5 grama masti, manje od 1 grama ugljenih hidrata, 6 grama proteina i 147 miligrama holina. Holin je vitalna hranljiva materija koja podr\u017eava pamc\u0301enje i raspolo\u017eenje. Ove informacije o ishrani nudi Ministarstvo poljoprivrede Sjedinjenih Dr\u017eava (USDA) za jedno veliko kuvano jaje.<\/p>\n\n\n\n

Kada su u pitanju ugljeni hidrati, jaja se smatraju niskim sadr\u017eajem ugljenih hidrata, sa manje od 1 grama ugljenih hidrata u jednom velikom jajetu. Tako\u0111e imaju zanemarljivu koli\u010dinu \u0161ec\u0301era i nemaju vlakna.<\/p>\n\n\n\n

Sadr\u017eaj masti u jednom velikom jajetu je 5 grama. Zasic\u0301ene masti \u010dine oko 1,6 grama, dok ostatak \u010dine mononezasic\u0301ene i polinezasic\u0301ene masti. Dodavanje masti (kao \u0161to je pr\u017eenje na puteru ili ulju) u jaja povec\u0301ac\u0301e sadr\u017eaj masti i kalorija u va\u0161em obroku. \u017dumance jajeta je mesto gde se nalazi vec\u0301ina masti. On \u010dini oko 55 kalorija, \u0161to je ukupan kombinovani sadr\u017eaj masti i proteina.<\/p>\n\n\n\n

Jaja su odli\u010dan izvor visokokvalitetnih, kompletnih proteina. Belan\u010dic\u0301 sadr\u017ei vec\u0301inu proteina, sa oko 4 do 5 grama po belanku, 17 kalorija i prakti\u010dno bez masti. Aminokiselina leucin, koja mo\u017ee pomoc\u0301i u gubitku te\u017eine, ima u izobilju u belancima jajeta.<\/p>\n\n\n\n

Jaja sadr\u017ee niz va\u017enih vitamina i minerala. Sadr\u017ee vitamin D, koji je klju\u010dan za apsorpciju kalcijuma, kao i fosfor, vitamin A (za zdrav vid, ko\u017eu i rast c\u0301elija) i dva vitamina B-kompleksa koji poma\u017eu u pretvaranju hrane u energiju. Jaja su tako\u0111e odli\u010dan izvor riboflavina, selena i holina.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Zdravstveni benefiti<\/h2>\n\n\n\n

Jaja pru\u017eaju razli\u010dite zdravstvene prednosti osim svojih mikronutrijenata. Proteini i masti u jajima tako\u0111e nude brojne prednosti za na\u0161e zdravlje.<\/p>\n\n\n\n

Odr\u017eava mi\u0161ic\u0301nu masu<\/strong>
Jaja su fantasti\u010dan izvor proteina, koji mogu pomoc\u0301i u razvoju i odr\u017eavanju jakih mi\u0161ic\u0301a. Ovo je posebno va\u017eno kako starimo, jer odr\u017eavanje mi\u0161ic\u0301ne mase postaje te\u017ee.2<\/p>\n\n\n\n

Nudi zdrave masti<\/strong>
Uprkos \u010dinjenici da jaja sadr\u017ee zasic\u0301ene masti, ona tako\u0111e sadr\u017ee i mononezasic\u0301ene i polinezasic\u0301ene masti, koje se smatraju „dobrim“ mastima. Pokazalo se da ove masti poma\u017eu u smanjenju nivoa LDL (ili „lo\u0161eg“) holesterola, kao i da pobolj\u0161avaju zdravlje srca. Ameri\u010dko udru\u017eenje za srce preporu\u010duje ljudima da ograni\u010de unos zasic\u0301enih masti na oko 13 grama dnevno ako unose pribli\u017eno 2.000 kalorija dnevno.<\/p>\n\n\n\n

Promovi\u0161e zdravlje o\u010diju<\/strong>
Jaja su bogata karotenoidima kao \u0161to su lutein i zeaksantin, koji su neophodni za zdravlje o\u010diju. Poma\u017eu da za\u0161titimo na\u0161e o\u010di od gubitka vida u vezi sa godinama i degeneracije makule.3<\/p>\n\n\n\n

Podr\u017eava zdravlje i razvoj mozga<\/strong>
Jaja su odli\u010dan izvor holina, koji poma\u017ee u ja\u010danju kognitivnog razvoja tokom trudnoc\u0301e i tako\u0111e mo\u017ee pomoc\u0301i u za\u0161titi od gubitka pamc\u0301enja u vezi sa godinama i drugih kognitivnih o\u0161tec\u0301enja.<\/p>\n\n\n\n

Alergijske reakcije<\/h2>\n\n\n\n

Prevalencija alergija na jaja je relativno visoka, posebno me\u0111u malom decom. Simptomi alergije na jaja mogu se kretati od blagih osipa ili nelagodnosti u stomaku do te\u0161kih anafilakti\u010dkih reakcija, koje mogu biti opasne po \u017eivot. Ako sumnjate da vi ili neko koga poznajete mo\u017eda imate alergiju na jaja, va\u017eno je da potra\u017eite savet kvalifikovanog lekara za personalizovane smernice.<\/p>\n\n\n\n

Moguc\u0301e je da imate alergiju na belance ili \u017eumanca, a alergija na koko\u0161ija jaja tako\u0111e mo\u017ee ukazivati na alergiju na druge vrste jaja kao \u0161to su gu\u0161\u010dja ili pa\u010dja jaja. Upravljanje alergijom na jaja mo\u017ee biti izazovno jer su jaja uobi\u010dajeni sastojak mnogih namirnica. Me\u0111utim, jaja su glavni alergen i moraju biti navedena na etiketama hrane prema Zakonu o ozna\u010davanju alergena na hranu i za\u0161titi potro\u0161a\u010da.<\/p>\n\n\n\n

Ranije su se neke vakcine, poput vakcine protiv sezonskog gripa, proizvodile pomoc\u0301u jaja, \u0161to je predstavljalo problem za ljude sa alergijama na jaja. Danas su dostupne vakcine bez jaja, a Centri za kontrolu i prevenciju bolesti (CDC) preporu\u010duju da svi prime vakcinu protiv gripa, \u010dak i pojedinci koji su alergi\u010dni na jaja.<\/p>\n\n\n\n

Vrste jaja<\/h2>\n\n\n\n

Boja ljuske ne odre\u0111uje nutritivni kvalitet jaja. Boja ljuske jajeta samo ukazuje na rasu koko\u0161ke koja je snela jaje. Me\u0111utim, odre\u0111ene vrste jaja mogu ponuditi dodatne nutritivne prednosti. Na primer, neka jaja su ozna\u010dena kao \u201eOmega-3 jaja\u201c jer ih nose koko\u0161i hranjene lanenim semenom, koje povec\u0301ava koli\u010dinu zdravih omega-3 masti u njihovim jajima. Sli\u010dno tome, „pa\u0161a jaja“ proizvode koko\u0161ke koje imaju pristup prirodnoj hrani, kao \u0161to su zelenilo i li\u010dinke, i obi\u010dno imaju vec\u0301i nivo omega-3 masti.<\/p>\n\n\n\n

Ako tra\u017eite alternative koko\u0161jim jajima, mo\u017eda c\u0301ete \u017eeleti da razmotrite druge vrste jaja kao \u0161to su gu\u0161\u010dja, patka ili prepelica. Ova jaja pru\u017eaju sli\u010dne nutritivne prednosti kao i pilec\u0301a jaja, ali sa malo druga\u010dijim profilima hranljivih materija. Gu\u0161\u010dja i pa\u010dja jaja sadr\u017ee vi\u0161e holesterola nego pilec\u0301a jaja, dok prepelica imaju vec\u0301u koli\u010dinu holina. Pored toga, gu\u0161\u010dja i pa\u010dja jaja obi\u010dno imaju vec\u0301i sadr\u017eaj masti i proteina.<\/p>\n\n\n\n

Kako pravilno \u010duvati jaja<\/h2>\n\n\n\n

Va\u017eno je pravilno skladi\u0161titi jaja da bi odr\u017eala njihovu sve\u017einu i izbegla potencijalne bolesti koje se prenose hranom. Preporu\u010dena temperatura za skladi\u0161tenje jaja je 40 stepeni F ili ni\u017ea. Kada se \u010duvaju u fri\u017eideru, jaja mogu ostati sve\u017ea oko tri nedelje od datuma kupovine.<\/p>\n\n\n\n

Ako volite tvrdo kuvana jaja, mogu se \u010duvati u fri\u017eideru do nedelju dana. Me\u0111utim, va\u017eno je napomenuti da njihovo predugo skladi\u0161tenje mo\u017ee negativno uticati na njihov kvalitet i ukus.<\/p>\n\n\n\n

Pored hla\u0111enja, jaja se mogu zamrznuti i do godinu dana. Da bi se to uradilo, jaja moraju biti uklonjena iz ljuske, pretu\u010dena, a zatim zatvorena u hermeti\u010dki zatvorene kontejnere.<\/p>\n\n\n\n

Sirova jaja mogu sadr\u017eati bakterije koje mogu izazvati bolesti koje se prenose hranom, pa je va\u017eno bezbedno rukovati njima. Preporu\u010duje se da jaja dr\u017eite u fri\u017eideru i da ih temeljno kuvate kako biste bili sigurni da su potencijalne bakterije eliminisane.<\/p>\n\n\n\n

Kada se kuvaju jaja, kajgana i omlet treba da se kuvaju dok ne ostane vidljivo te\u010dno jaje. Pr\u017eena jaja i po\u0161irana jaja treba da se kuvaju dok se belance potpuno ne stegnu, a \u017eumanca ne po\u010dnu da zgu\u0161njavaju.<\/p>\n\n\n\n

Za tepsije i druga jela koja sadr\u017ee jaja, va\u017eno je osigurati da unutra\u0161nja temperatura dostigne najmanje 70 stepeni kako bi se eliminisale sve potencijalne bakterije.<\/p>\n\n\n\n

Ako ste zabrinuti za bezbednost upotrebe nekuvanih ili delimi\u010dno kuvanih jaja u receptima, mo\u017eda biste \u017eeleli da razmislite o kori\u0161c\u0301enju pasterizovanih jaja. Oni su zagrejani u svojoj ljusci da ubiju bakterije, ali se ne kuvaju. Mogu biti sigurnija opcija za upotrebu u receptima koji zahtevaju nekuvana ili delimi\u010dno kuvana jaja, kao \u0161to su preliv za Cezar salatu ili \u0161pageti karbonara. Pasterizovana jaja se obi\u010dno mogu nac\u0301i u prodavnici.<\/p>\n","protected":false},"excerpt":{"rendered":"

Gotovo je nemoguc\u0301e ne voleti jaja jer postoje brojni na\u010dini za njihovu pripremu. Jaja su vrsta hrane koja je bogata hranljivim materijama, \u0161to ukazuje na to da sadr\u017ee zna\u010dajnu koli\u010dinu vitamina i minerala u pore\u0111enju sa kalorijama koje sadr\u017ee. Jaja su bogat izvor proteina i holina, kao i nekoliko vitamina B, vitamina A i vitamina […]<\/p>\n","protected":false},"author":1,"featured_media":1308,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","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":"disabled","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":"set","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":[9,3],"tags":[],"class_list":["post-1306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dorucak","category-zdrava-ishrana"],"yoast_head":"\nJaja: 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\/jaja-kalorije\/\" \/>\n<meta property=\"og:locale\" content=\"sr_RS\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jaja: Kalorije i Nutritivna Vrednost\" \/>\n<meta property=\"og:description\" content=\"Gotovo je nemoguc\u0301e ne voleti jaja jer postoje brojni na\u010dini za njihovu pripremu. 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