{"id":70820,"date":"2024-10-27T06:00:00","date_gmt":"2024-10-27T04:00:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=70820"},"modified":"2025-04-10T14:02:22","modified_gmt":"2025-04-10T12:02:22","slug":"hrana-bogata-beta-glukanom-top-10-namirnica-bogatih-beta-glukanom","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=70820","title":{"rendered":"Hrana bogata BETA GLUKANOM \u2013 top 10 namirnica bogatih beta glukanom"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"373\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Beta-glukan.jpg\" alt=\"\" class=\"wp-image-70821\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Beta-glukan.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/10\/Beta-glukan-382x237.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata BETA GLUKANOM \u2013 top 10 namirnica bogatih beta glukanom<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukan ili \u03b2 \u2013 glukan je posljednjih godina sve \u010de\u0161\u0107e spominjani sastojak, posebno kao potpora zdravlju srca te za ja\u010danje imunolo\u0161kog sustava. Beta glukan se uglavnom nalazi u hrani bogatoj vlaknima. Beta glukan su polisaharidi, ali nemaju isto djelovanje kao \u0161e\u0107eri, jer su neprobavljivi. Beta glukan uspijeva modulirati apsorpciju \u0161e\u0107era u krvi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukani su dobri za srce, mogu pomo\u0107i mr\u0161avljenju, te ja\u010daju imunolo\u0161ki sustav. Najvi\u0161e beta glukana nalazimo u \u017eitaricama poput zobi, je\u010dma ili ra\u017ei, te u algama, gljivama, kvascu&#8230;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Beta glukan i zdravlje<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukan pokazuje zna\u010dajna antimikrobna svojstva, antikancerogena, te antidijabeti\u010dka svojstva.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukan pru\u017eaju sli\u010dne dobrobiti za organizam kao i vlakna, svojim antioksidativnim svojstvima djeluju na smanjenje upalnih procesa, a mogu prevenirati i neke kroni\u010dne upale.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukan mo\u017ee pomo\u0107i u sni\u017eavanju kolesterola i triglicerida. Ovim efektom beta glukana se bave brojna istra\u017eivanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Betaglukan je dobra potpora radu srca. Nekoliko istra\u017eivanja je pokazalo da je beta glukan dobra potpora zdravlju srca, te su mnoga pokazala da beta glukan iz zobi smanjuje rizik razvoja sr\u010danih bolesti. Uglavnom se dobrobiti ve\u017eu uz utjecaj beta glukana na smanjenje lo\u0161eg kolesterola. Jedno istra\u017eivanje je pokazalo da je redovita konzumacija beta glukana kroz 8 tjedana smanjila razinu lo\u0161eg kolesterola za 15%.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukan mo\u017ee biti koristan i u kontroliranju razine \u0161e\u0107era u krvi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prebioti\u010dki u\u010dinak beta glukana vidi se u reguliranju probave, predstavlja dobru hranu za crijevnu floru&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukan pozitivno djeluje i na nervni sustav, smanjuje upalne procese u nervnom sustavu, te mo\u017ee pomo\u0107i u prevenciji kroni\u010dnih stanja.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Utjecaj beta glukana na imunolo\u0161ki sustav je jedan od najpoznatijih, beta glukan stimulira stanice imuno sustava, te ih aktivira.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukan sli\u010dno vlaknima pove\u0107ava sitost i produljuje osje\u0107aj sitosti, zauzima vi\u0161e prostora u crijevima, te na taj na\u010din mo\u017ee biti potpora u dijetama za mr\u0161avljenje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukan mo\u017ee djelovati na hipertenziju, odnosno doprinijeti sni\u017eavanju krvnog tlaka. Na jednom istra\u017eivanju (iako se radi tek o po\u010detnim fazama istra\u017eivanja) beta glukan iz gljive shiitake djelovao je na sni\u017eavanje krvnog tlaka. Tako\u0111er, beta glukan iz zobi pokazao se djelotvoran na sni\u017eavanje krvnog tlaka kod ispitanika s indeksom tjelesne mase iznad prosjeka.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko beta glukana dnevno je potrebno?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prema europskoj agenciji za sigurnost hrane dnevno je potrebno 3 grama beta glukana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Redovitom prehranom tu koli\u010dinu nije te\u0161ko posti\u0107i, posebno ukoliko su u redovitoj prehrani namirnice bogate beta glukanom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata beta glukanom<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukana najvi\u0161e ima u \u017eitaricama, kvasu, algama i gljivama. Nisu ni svi beta glukani isti, te ovisno ovisno o izvoru iz kojeg potje\u010du, razli\u010dito \u0107e djelovati na organizam. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beta glukana u \u017eitaricama najvi\u0161e ima:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zob &#8211; <a href=\"https:\/\/covermagazin.com\/?p=58991\">ZOBENE pahuljice kalorije \u2013 Da li debljaju? Koliko ih dnevno jesti?<\/a><\/li>\n\n\n\n<li>ra\u017e<\/li>\n\n\n\n<li>je\u010dam<\/li>\n\n\n\n<li>p\u0161enica&#8230;<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">No, beta glukan se nalazi i u algama, te gljivama. Beta glukan iz gljiva je naju\u010dinkovitiji u ja\u010danju imunolo\u0161kog sustava, beta glukan iz \u017eitarica u djelovanju na krvo\u017eilni sustav dok onaj iz kvasca naju\u010dinkovitije djeluje na sni\u017eavanje kolesterola.<\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background wp-block-paragraph\">Beta glukan iz gljiva je u\u010dinkovitiji pri utjecaju na imunolo\u0161ki sustav, od onog u \u017eitaricama.<\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background wp-block-paragraph\">Beta glukan iz \u017eitarica je u\u010dinkovitiji u prevenciji sr\u010danih bolesti.<\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background wp-block-paragraph\">Beta glukan iz kvasca u\u010dinkovit je u sni\u017eavanju lo\u0161eg kolesterola.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata beta glukanom tablica<\/h3>\n\n\n\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Bukova\u010da<\/td><td>4,4 grama beta-glukana<\/td><td> na 100 grama<\/td><\/tr><tr><td>Je\u010dmeno bra\u0161no<\/td><td>4,2 grama beta-glukana<\/td><td> na 100 grama<\/td><\/tr><tr><td>Zob, cjelovito zrno<\/td><td>3,8 grama beta-glukana<\/td><td> na 100 grama<\/td><\/tr><tr><td>Gljive, shiitake<\/td><td>2,8 grama beta-glukana<\/td><td> na 100 grama<\/td><\/tr><tr><td>Ra\u017eeno bra\u0161no<\/td><td>1,9 grama beta-glukana<\/td><td> na 100 grama<\/td><\/tr><tr><td>Je\u010dmene mekinje<\/td><td>7 grama beta-glukana<\/td><td> na 100 grama<\/td><\/tr><tr><td>Zobene mekinje<\/td><td>5 grama beta-glukana<\/td><td> na 100 grama<\/td><\/tr><tr><td>Ra\u017eene mekinje<\/td><td>2 grama beta-glukana<\/td><td>na 100 grama<\/td><\/tr><tr><td>P\u0161eni\u010dne mekinje<\/td><td>1 gram beta-glukana<\/td><td>na 100 grama<\/td><\/tr><tr><td>Sme\u0111a ri\u017ea<\/td><td>1 gram beta-glukana<\/td><td>na 100 grama<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">Tablica: udio beta glukana u hrani na 100 grama<\/figcaption><\/figure>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Pro\u010ditajte i:<\/p>\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=\"F8Yt4bttcp\"><a href=\"https:\/\/covermagazin.com\/?page_id=33559\">Vitamini i minerali<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; 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Beta glukan se uglavnom nalazi u hrani bogatoj vlaknima. Beta glukan su polisaharidi, ali nemaju isto djelovanje kao \u0161e\u0107eri, jer su [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":70821,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[15],"tags":[594],"class_list":["post-70820","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zanimljivo","tag-nutritivna-vrijednost-hrane"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70820","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=70820"}],"version-history":[{"count":2,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70820\/revisions"}],"predecessor-version":[{"id":70829,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/70820\/revisions\/70829"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/70821"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=70820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=70820"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=70820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}