{"id":60958,"date":"2024-10-09T08:48:11","date_gmt":"2024-10-09T06:48:11","guid":{"rendered":"https:\/\/covermagazin.com\/?p=60958"},"modified":"2025-01-10T12:47:08","modified_gmt":"2025-01-10T10:47:08","slug":"kruska-kalorije-koliko-krusaka-dnevno","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=60958","title":{"rendered":"KRU\u0160KA kalorije, koliko kru\u0161aka dnevno? Debljaju li kru\u0161ke?"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"399\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2022\/02\/portal_kruska-kalorije_cover.jpg\" alt=\"KRU\u0160KA kalorije - Koliko kru\u0161aka dnevno?\" class=\"wp-image-60959\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2022\/02\/portal_kruska-kalorije_cover.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2022\/02\/portal_kruska-kalorije_cover-382x254.jpg 382w, https:\/\/covermagazin.com\/wp-content\/uploads\/2022\/02\/portal_kruska-kalorije_cover-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">KRU\u0160KA kalorije, koliko kru\u0161aka dnevno? Debljaju li kru\u0161ke?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke su vo\u0107e bogato vodom, slatko i osvje\u017eavaju\u0107e. Postoje brojne vrste kru\u0161aka, a njihova konzumacija je uglavnom sli\u010dna. Kru\u0161ke se mogu jesti kao svje\u017ee vo\u0107e, u vo\u0107nim salatama, sastojak su u receptima, umacima, ali i kola\u010dima. Od njih se \u010desto rade i marmelade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke su ukusno vo\u0107e, koje istovremeno nema puno <a href=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772\">kalorija<\/a>, a ima brojne prednosti, te su prikladne i za osobe na dijeti za mr\u0161avljenje i kod osoba koje paze na dnevni kalorijski unos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">KRU\u0160KA kalorije \u2013 Koliko kalorija ima kru\u0161ka<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke su vo\u0107e bogato vodom, te na 100 grama kru\u0161ke imaju 41 kaloriju.<\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background wp-block-paragraph\">Kru\u0161ka ima 41 kaloriju na 100 grama.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">JEDNA kru\u0161ka kalorije &#8211; Koliko kalorija ima jedna kru\u0161ka?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Jedna kru\u0161ka prosje\u010dne veli\u010dine ima oko 150 grama te sadr\u017ei oko 61 kaloriju. Broj kalorija u kru\u0161ki ovisit \u0107e o veli\u010dini kru\u0161ke. <\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background wp-block-paragraph\">Jedna kru\u0161ka ima 61 kaloriju. (Prosje\u010dne veli\u010dine od 150 grama.)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko kru\u0161aka dnevno?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke bi se trebale ukomponirati u <a href=\"https:\/\/covermagazin.com\/?page_id=26821\">plan zdrave prehrane<\/a>, te u dnevne porcija vo\u0107a. Porcija kru\u0161aka se smatra 150 do 200 grama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Optimalna je jedna porcija kru\u0161aka dnevno, no u sezoni se mogu jesti i dvije porcije.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jedna porcija kru\u0161aka bi zna\u010dila konzumaciju jedne srednje veli\u010dine ili jedne ve\u0107e kru\u0161ke. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Iako se u sezoni nekog vo\u0107a mo\u017ee jesti i par porcija dnevno, optimalno je ipak imati raznovrsnu prehranu, te i u sklopu toga raznovrsno vo\u0107e. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke \u0161to su mek\u0161e su zrelije i u pravilu sla\u0111e. Kru\u0161ke se mogu jesti svje\u017ee, zajedno s korom, no, mogu se kombinirati i s drugim namirnicama. Od kru\u0161ki se mo\u017ee raditi i marmelada, kao i kompot. Recept za doma\u0107u marmeladu od kru\u0161aka: <a href=\"https:\/\/www.recepti.covermagazin.com\/?p=4407\">Marmelada od kru\u0161aka \u2013 Recepti<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Osim toga od kru\u0161aka se rade i sokovi, mije\u0161ane marmelade, likeri&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke su vo\u0107e koje je uobi\u010dajeno, a istovremeno bogato kvalitetnim sastojcima. Jednostavno ga je ukomponirati u prehranu a dobrobiti su brojne.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Da li kru\u0161ke debljaju?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke su vo\u0107e koje ne sadr\u017ei puno kalorija, ali istovremeno sadr\u017ee brojne kvalitetne sastojke. Kru\u0161ke su vo\u0107e koje spada me\u0111u vo\u0107e najbogatije vlaknima, a vlakna mogu pomo\u0107i boljem radu probave te du\u017eem osje\u0107aju sitosti. Stoga se kru\u0161ke mogu ukomponirati i u dijetni plan za mr\u0161avljenje, ali u sklopu planiranog dnevnog unosa kalorija. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke ukoliko se ukomponiraju u plan zdrave prehrane, te u umjerenim koli\u010dinama, ne debljaju nego mogu doprinijeti mr\u0161avljenju. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kru\u0161ke<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke su slatko vo\u0107e, sadr\u017ee fruktozu, vlakna, te djeluju na bolji rad probave.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke su jedno od vo\u0107a koje je najbogatije vlaknima, a konzumacija jedne kru\u0161ke zadovoljava petinu dnevnih potreba za vlaknima. Detaljnije: <a href=\"https:\/\/covermagazin.com\/?p=46610\">Hrana bogata vlaknima \u2013 top 30 namirnica \u2013<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke su bogate pektinom (topivim vlaknom) koji djeluje na probavu, omogu\u0107uje bolju apsorpciju hranjivih tvari u crijevima, sni\u017eava kolesterol, te poma\u017ee reguliranju \u0161e\u0107era u krvi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke sadr\u017ee i vitamine poput vitamina C, K, A, te kalij, kalcij, magnezij, bakar&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke mogu pomo\u0107i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>boljem radu probave<\/li>\n\n\n\n<li>kardiovaskularnom sustavu<\/li>\n\n\n\n<li>sni\u017eavanju kolesterola<\/li>\n\n\n\n<li>protiv zatvora<\/li>\n\n\n\n<li>u sni\u017eavanju povi\u0161enog krvnog tlaka<\/li>\n\n\n\n<li>smanjenju rizik od osteoporoze<\/li>\n\n\n\n<li>smanjuju rizike nastanka karcinoma debelog crijeva<\/li>\n\n\n\n<li>djelovati protuupalno<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke mogu pomo\u0107i i boljem pam\u0107enju i funkcijama mozga. Kru\u0161ke imaju i diureti\u010dka svojstva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke mogu djelovati protuupalno te antibakterijski, iako nije uobi\u010dajeno, kru\u0161ke mogu pomo\u0107i i kod upala grla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Protuupalna svojstva kru\u0161aka mogu doprinijeti op\u0107enito boljem stanju organizma te smanjiti rizike od nastanka nekih bolesti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke iako su slatko vo\u0107e mogu pomo\u0107i u mr\u0161avljenju, kao i odr\u017eavanju zdrave tjelesne te\u017eine. Izme\u0111u ostalog razlog tome su vlakna kojima su kru\u0161ke bogate, koja poma\u017eu regulirati probavu, te pomo\u0107i da se du\u017ee osje\u0107a sitost. To je jedan od razloga za\u0161to su kru\u0161ke odli\u010dan me\u0111uobrok.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke se konzumiraju svje\u017ee, ali i kuhane ili pe\u010dene. Iako svje\u017ee kru\u0161ke sadr\u017ee vi\u0161e kvalitetnih sastojaka i kuhane kru\u0161ke su dobre za zdravlje. Kod kru\u0161aka se neke karakteristike gube kuhanjem, dok se druge nagla\u0161avaju.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ukoliko se mogu prona\u0107i kru\u0161ke koje su uzgojene bez pesticida, dobro ih je konzumirati s korom budu\u0107i da kora sadr\u017ei tako\u0111er hranjive tvari.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kru\u0161ka \u2013 nutritivna vrijednost<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke sadr\u017ee 41 kaloriju na 100 grama.<br>Vode kru\u0161ke sadr\u017ee 87 grama na 100 grama kru\u0161aka.<br>Bjelan\u010devina kru\u0161ke sadr\u017ee 0,3 grama na 100 grama kru\u0161aka.<br>Ugljikohidrata kru\u0161ke sadr\u017ee 9 grama na 100 grama kru\u0161aka.<br>Vlakana kru\u0161ke sadr\u017ee 3,8 grama na 100 grama kru\u0161aka.<br>Masti kru\u0161ke sadr\u017ee 0,1 gram na 100 grama kru\u0161aka.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kalija kru\u0161ke sadr\u017ee 127 miligrama na 100 grama kru\u0161aka.<br>Kalcija kru\u0161ke sadr\u017ee 11 miligrama na 100 grama kru\u0161aka.<br>Magnezija kru\u0161ke sadr\u017ee 7 miligrama na 100 grama kru\u0161aka.<br>Fosfora kru\u0161ke sadr\u017ee 15 miligrama na 100 grama kru\u0161aka.<br>Vitamina C kru\u0161ke sadr\u017ee 4 miligrama na 100 grama kru\u0161aka.<br>Vitamina K kru\u0161ke sadr\u017ee 3,6 miligrama na 100 grama kru\u0161aka.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kako koristiti kru\u0161ke i u kojim receptima?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke se mogu konzumirati kao svje\u017ee vo\u0107e, a poznato je koliko je svje\u017ee vo\u0107e bitno u zdravoj prehrani. Svje\u017ee kru\u0161ke se mogu jesti samostalno, ali i u vo\u0107nim salatama. Kru\u0161ke se mogu konzumirati zajedno s korom, ali bi bilo dobro birati doma\u0107e neprskane kru\u0161ke ili organske. Upravo kora sadr\u017ei brojne nutrijente poput vlakana te bi se kada je mogu\u0107e trebalo konzumirati kru\u0161ke zajedno s korom. Kru\u0161ke bi prije konzumacije trebalo dobro oprati pod mlazom vode.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No, kru\u0161ke se mogu jesti i kuhane ili pe\u010dene, samostalno, ali i u receptima zajedno sa drugim sastojcima. Kuhane kru\u0161ke su lak\u0161e probavljive, te imaju laksativna svojstva. Kuhane kru\u0161ke se mogu zgnje\u010diti i pretvoriti u ukusnu ka\u0161u za me\u0111uobrok, a takav me\u0111uobrok je pogodan i za djecu i za odrasle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke se mogu dodavati u umake, smoothije, vo\u0107ne salate, te se mogu dodavati pahuljice. Kru\u0161ke se \u010desto koriste za pripremi deserta, torti i kola\u010da, mogu u pitama i savija\u010dama zamijeniti jabuke te se pripremati na sli\u010dan na\u010din i recepti s kru\u0161kama.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke se dobro sla\u017eu s jabukama, gro\u017e\u0111icama, kao i drugim su\u0161enim vo\u0107em, ora\u0161astim plodovima,&#8230;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kako \u010duvati kru\u0161ke?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke su sezonske vo\u0107e, ali se \u010desto mogu prona\u0107i tijekom cijele godine. Uz to postoje razli\u010dite vrste kru\u0161aka kojima je sezona u razli\u010dito vrijeme \u0161to produljuje sezonu kru\u0161aka. No, kod kupovine kru\u0161aka potrebno je voditi ra\u010duna o tome da kru\u0161ke nisu previ\u0161e zrele, jer kada su izvana ve\u0107 mekane tada unutra\u0161njost mo\u017ee biti ve\u0107 lagano trula. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke bi trebale biti \u010dvrste, te \u0161to su mek\u0161e to je kru\u0161ka zrelija.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kada se kupe kru\u0161ke koje jo\u0161 nisu skroz zrele, mogu se ostaviti na sobnoj temperaturi kako bi se dozrjele.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kru\u0161ke se mogu \u010duvati na sobnoj temperaturi, ali \u0107e dulje trajati ako se \u010duvaju u fri\u017eideru ili na hladnom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vezano:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.recepti.covermagazin.com\/?tag=kruske\">Kru\u0161ke \u2013 Recepti <\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-ba-tina-amp-tradicija wp-block-embed-ba-tina-amp-tradicija\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"rrLgG3ejCq\"><a href=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772\">\u0160to je kalorija i kako brojati kalorije?<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;\u0160to je kalorija i kako brojati kalorije?&#8221; &#8212; Ba\u0161tina &amp; tradicija\" src=\"https:\/\/www.prisjetimo.covermagazin.com\/?p=772&#038;embed=true#?secret=wVW7FIJa2w#?secret=rrLgG3ejCq\" data-secret=\"rrLgG3ejCq\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"B602Fa9HNV\"><a href=\"https:\/\/covermagazin.com\/?page_id=26802\">Kalorije &#8211; pregledna tablica kalorija<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Kalorije &#8211; pregledna tablica kalorija&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=26802&#038;embed=true#?secret=bAytL1df1c#?secret=B602Fa9HNV\" data-secret=\"B602Fa9HNV\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>KRU\u0160KA kalorije, koliko kru\u0161aka dnevno? Debljaju li kru\u0161ke? Kru\u0161ke su vo\u0107e bogato vodom, slatko i osvje\u017eavaju\u0107e. Postoje brojne vrste kru\u0161aka, a njihova konzumacija je uglavnom sli\u010dna. Kru\u0161ke se mogu jesti kao svje\u017ee vo\u0107e, u vo\u0107nim salatama, sastojak su u receptima, umacima, ali i kola\u010dima. Od njih se \u010desto rade i marmelade. Kru\u0161ke su ukusno vo\u0107e, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":60959,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[160],"tags":[430],"class_list":["post-60958","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamini_i_minerali","tag-kaloricnost-hrane"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/60958","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=60958"}],"version-history":[{"count":7,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/60958\/revisions"}],"predecessor-version":[{"id":71640,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/60958\/revisions\/71640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/60959"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=60958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=60958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=60958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}