{"id":4405,"date":"2025-02-10T20:28:07","date_gmt":"2025-02-10T19:28:07","guid":{"rendered":"https:\/\/goingplant.si\/?p=4405"},"modified":"2025-02-10T21:49:31","modified_gmt":"2025-02-10T20:49:31","slug":"beljakovine-kako-vnesti-v-rastlinsko-prehrano-dovolj-beljakovin","status":"publish","type":"post","link":"https:\/\/goingplant.si\/en\/beljakovine-kako-vnesti-v-rastlinsko-prehrano-dovolj-beljakovin\/","title":{"rendered":"Beljakovine"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Rastlinski viri beljakovin so pomemben del uravnote\u017eene prehrane, \u0161e posebej za vegane, vegetarijance ali tiste, ki \u017eelijo zmanj\u0161ati vnos \u017eivil \u017eivalskega izvora. Vse rastline vsebujejo aminokisline, ki so gradniki beljakovin, vendar se njihova koli\u010dina in sestava razlikujeta med posameznimi rastlinskimi viri.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stro\u010dnice<\/strong> \u2013 le\u010da, \u010di\u010derika, fi\u017eol, grah, so odli\u010dni viri beljakovin in vlaknin.<\/li>\n\n\n\n<li><strong>Tofu, tempeh in seitan<\/strong> \u2013 tofu in tempeh sta narejena iz soje, seitan pa iz p\u0161eni\u010dnega glutena in je \u0161e posebej bogat z beljakovinami.<\/li>\n\n\n\n<li><strong>\u017ditarice<\/strong>\u2013 kvinoja, amarant, oves in ajda vsebujejo ve\u010dji dele\u017e beljakovin in esencialnih aminokislin, v primerjavi z ostalimi \u017eiti.<\/li>\n\n\n\n<li><strong>Ore\u0161\u010dki in semena<\/strong> \u2013 chia semena, lanena semena, konopljina semena, ara\u0161idi in mandlji prav tako vsebujejo beljakovine, zdrave ma\u0161\u010dobame in vlaknine.<\/li>\n\n\n\n<li><strong>Zelenjava<\/strong> \u2013 tudi nekatere vrste zelenjave, kot so npr. \u0161pina\u010da, brokoli in ohrovt, vsebujejo beljakovine.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"810\" height=\"456\" src=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited.png\" alt=\"\" class=\"wp-image-4418\" srcset=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited.png 810w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-300x169.png 300w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-768x432.png 768w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-18x10.png 18w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-480x270.png 480w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-780x439.png 780w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-600x338.png 600w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-550x310.png 550w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-370x208.png 370w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-255x144.png 255w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/proteincki-edited-150x84.png 150w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Seveda je najve\u010dji dele\u017e beljakovin v rastlinski prehrani prisoten v stro\u010dnicah, in ne v \u017eitaricah, ore\u0161\u010dkih in semenih. Je pa to super dodatek k obroku, saj kombinacija razli\u010dnih virov zagotavlja zadosten vnos vseh esencialnih aminokislin.<br><br>Poleg zgoraj omenjenih \u017eivil lahko na rastlinski prehrani dobimo beljakovine tudi iz prehranskih dodatkov, kot so proteini v prahu, ara\u0161idovo maslo v prahu ipd.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Veganske beljakovine v prahu: Uporaba in prednosti<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Veganske beljakovine v prahu so odli\u010den dodatek k prehrani, \u0161e posebej za tiste, ki imajo pove\u010dan vnos beljakovin, npr. \u0161portniki in aktivni posamezniki. Beljakovinski pra\u0161ki, narejeni iz rastlinskih virov in ponujajo visoko vsebnost beljakovin. V primerjavi s sirotko, so tako la\u017eje\u00a0 prebavljivi in ne povzro\u010dajo napenjanja.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ve\u010dkrat sem sli\u0161ala, da je kdo rekel, da so beljakovine v prahu <em>\u201cumetna hrana\u201d,<\/em> ampak brez skrbi. <em>Rastlinske beljakovine v prahu so pravzaprav precej<strong> <\/strong>naravne \u2013 pridobivajo jih iz polnovrednih rastlinskih virov, kot so grah, soja, konoplja ali rjavi ri\u017e, s postopki, ki lo\u010dijo beljakovine od drugih sestavin (\u0161krob,vlaknine).<\/em> Seveda je idealno u\u017eivati \u010dim ve\u010d polnovrednih \u017eivil, a beljakovinski pra\u0161ki so le <em>koncentrirana oblika rastlinskih beljakovin<\/em>, ki lahko koristijo \u0161portnikom, aktivnim posameznikom ali tistim, ki te\u017eje dose\u017eejo svoj dnevni vnos beljakovin. To ni ni\u010d bolj &#8216;umetno&#8217; kot recimo mletje ara\u0161idov v ara\u0161idovo maslo ali prirava tofuja.&#8221;<br><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-1024x1024.avif\" alt=\"\" class=\"wp-image-4406\" style=\"width:188px;height:auto\" srcset=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-1024x1024.avif 1024w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-300x300.avif 300w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-150x150.avif 150w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-768x768.avif 768w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-12x12.avif 12w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-500x500.avif 500w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-1440x1440.avif 1440w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-1200x1200.avif 1200w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-780x780.avif 780w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-600x600.avif 600w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-550x550.avif 550w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-370x370.avif 370w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003-255x255.avif 255w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/12650535-1545193229623003.avif 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Beljakovine v prahu z lahkoto dodamo v jedi, kot so smutiji, ovsene ka\u0161e, pala\u010dinke in druge sladice. S tem enostavno pove\u010damo vnos beljakovin v svoji prehrani brez ve\u010djih sprememb, hkrati pa je na\u0161 obrok \u0161e vedno okusen in hranljiv.\u00a0Sama prisegam na veganske beljakovine znamke <em>Myprotein <\/em>(koda <em>TJASA <\/em>ti prinese od 37 do 45% popusta na celotni nakup). Pripenjam \u0161e link do spletne strani: <a href=\"https:\/\/prf.hn\/l\/QLBA3nR\/\">https:\/\/prf.hn\/l\/QLBA3nR\/<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Resnica o soji: Je res \u0161kodljiva?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Soja ima pogosto slab slovest, saj nekateri verjamejo, da negativno vpliva na mo\u0161ko in \u017eensko hormonsko zdravje. Vendar temu ni tako, saj \u0161tevilne znanstvene \u0161tudije ka\u017eejo, da soja ponuja \u0161tevilne zdravstvene koristi. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bogata je z beljakovinami, vsebuje vse esencialne aminokisline in je dober vir izoflavonov, kateri imajo mo\u010dne antioksidativne lastnosti. Izoflavoni so vrsta fitoestrogenov, rastlinskih spojin, ki v telesu uravnavajo estrogensko delovanje in imajo pozitiven u\u010dinek na zdravje. Raziskave so pokazale, da lahko soja pomaga pri zni\u017eevanju tveganja za sr\u010dno-\u017eilne bolezni, izbolj\u0161uje zdravje kosti, zmanj\u0161uje simptome menopavze in celo zmanj\u0161uje mo\u017enost dolo\u010denih vrst raka, kot je rak dojke in prostate. Klju\u010d do zdrave prehrane je seveda zmernost in vklju\u010devanje razli\u010dnih virov rastlinskih beljakovin.<\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"810\" height=\"456\" data-id=\"4415\" src=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3.png\" alt=\"\" class=\"wp-image-4415\" srcset=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3.png 810w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-300x169.png 300w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-768x432.png 768w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-18x10.png 18w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-480x270.png 480w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-780x439.png 780w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-600x338.png 600w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-550x310.png 550w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-370x208.png 370w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-255x144.png 255w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/soja-edited-3-150x84.png 150w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>Popolni proteini: Ali so rastlinske beljakovine enakovredne \u017eivalskim?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beljakovine so sestavljene iz aminokislin, od katerih je devet esencialnih, kar pomeni, da jih telo ne more samo proizvesti. Medtem ko \u017eivalski viri, obi\u010dajno vsebujejo vse esencialne aminokisline v pravih razmerjih (zato jim pravijo popolne beljakovine), je ve\u010dina rastlinskih virov pomanjkljiva v eni ali ve\u010d aminokislinah. Vendar to ne pomeni, da vegani ne morejo dobiti vseh esencialnih aminokislin.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Klju\u010dno je kombiniranje razli\u010dnih rastlinskih virov beljakovin<\/strong>, naprimer:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ri\u017e in fi\u017eol<\/li>\n\n\n\n<li>Polnovredna p\u0161eni\u010dna moka in humus<\/li>\n\n\n\n<li>Le\u010da in kvinoja<br><br>S pravilno prehrano lahko vegani brez te\u017eav zadostijo svojim potrebam po aminokislinah. Pomembna je samo pestrost in raznolikost.&nbsp;<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"810\" data-id=\"4419\" src=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge.png\" alt=\"\" class=\"wp-image-4419\" srcset=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge.png 810w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-300x300.png 300w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-150x150.png 150w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-768x768.png 768w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-12x12.png 12w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-500x500.png 500w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-780x780.png 780w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-600x600.png 600w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-550x550.png 550w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-370x370.png 370w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/porridge-255x255.png 255w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"556\" height=\"556\" data-id=\"4451\" src=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/humy-edited-3.png\" alt=\"\" class=\"wp-image-4451\" srcset=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/humy-edited-3.png 556w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/humy-edited-3-300x300.png 300w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/humy-edited-3-150x150.png 150w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/humy-edited-3-12x12.png 12w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/humy-edited-3-500x500.png 500w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/humy-edited-3-550x550.png 550w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/humy-edited-3-370x370.png 370w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/humy-edited-3-255x255.png 255w\" sizes=\"(max-width: 556px) 100vw, 556px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"810\" data-id=\"4416\" src=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1.png\" alt=\"\" class=\"wp-image-4416\" srcset=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1.png 810w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-300x300.png 300w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-150x150.png 150w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-768x768.png 768w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-12x12.png 12w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-500x500.png 500w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-780x780.png 780w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-600x600.png 600w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-550x550.png 550w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-370x370.png 370w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-1-255x255.png 255w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kako enostavno zadostiti dnevnim potrebam po beljakovinah<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Koliko beljakovin potrebujemo dnevno? Priporo\u010deni dnevni vnos za povpre\u010dnega odraslega je pribli\u017eno <strong>0,8 g beljakovin na kilogram telesne mase<\/strong>, pri \u0161portnikih in aktivnih posameznikih pa lahko zna\u0161a do 1,6 g\/kg ali ve\u010d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Primeri dnevnih jedilnikov z dovolj beljakovin:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zajtrk<\/strong>: ovsena ka\u0161a s chia semeni in mandlji (15 g beljakovin)<\/li>\n\n\n\n<li><strong>Kosilo<\/strong>: kvinojina solata s \u010di\u010deriko in le\u010dinim testeninam, \u0161pina\u010do in tahinijem (35 g beljakovin)<\/li>\n\n\n\n<li><strong>Ve\u010derja<\/strong>: stir-fry tofu z zelenjavo in ri\u017eem (25 g beljakovin)<\/li>\n\n\n\n<li><strong>Prigrizki<\/strong>: humus s polnovrednim kruhom in ore\u0161\u010dki (10 g beljakovin)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Nasvet: sama v sladke zajtrke vedno dodam \u0161e beljakovine v prahu, uporabim sojino mleko in jogurt, da enostavno pove\u010dam vnos beljakovin v svojem obroku. Testenine uporabljam pogosto iz stro\u010dnic, prav tako pa si pripravljam svoje kremne omake in namaze, saj se tako izognem ve\u010djim dele\u017eem ma\u0161\u010dob in si obroke naredim bolj beljakovinsko in vlakninsko bogate, ter uravnote\u017eene.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rastlinska prehrana za \u0161portnike in aktivne posameznike<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Mnogi vrhunski \u0161portniki, kot so Novak \u0110okovi\u0107, Patrik Baboumian in Venus Williams, dokazujejo, da rastlinska prehrana pomaga dose\u010di bolj\u0161e rezultate in vzdr\u017eljivost na tekmah. Rastlinska hrana je bogata s hranili, antioksidanti in vlakninami, ki pomagajo pri hitrej\u0161i regeneraciji mi\u0161ic.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pogoste napake pri sestavljanju obrokov na rastlinski prehrani<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Kljub temu, da rastlinska prehrana lahko zagotovi dovolj beljakovin, nekateri vegani delajo naslednje napake:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Premajhna raznolikost \u017eivil<\/strong> \u2013 u\u017eivanje le nekaj istih \u017eivil lahko vodi v pomanjkanje dolo\u010denih aminokislin.<\/li>\n\n\n\n<li><strong>Pomanjkanje kalorij<\/strong> \u2013 rastlinska prehrana je pogosto manj kalori\u010dna, zato je pomembno zau\u017eiti dovolj hrane.<\/li>\n\n\n\n<li><strong>Zanemarjanje mikrohranil<\/strong> \u2013 pomembno je zagotoviti tudi ustrezne vire vitamina B12, D, \u017eeleza in omega-3 ma\u0161\u010dobnih kislin.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"810\" data-id=\"4420\" src=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based.png\" alt=\"\" class=\"wp-image-4420\" srcset=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based.png 810w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-300x300.png 300w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-150x150.png 150w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-768x768.png 768w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-12x12.png 12w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-500x500.png 500w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-780x780.png 780w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-600x600.png 600w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-550x550.png 550w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-370x370.png 370w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/plant-based-255x255.png 255w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"810\" data-id=\"4423\" src=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki.png\" alt=\"\" class=\"wp-image-4423\" srcset=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki.png 810w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-300x300.png 300w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-150x150.png 150w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-768x768.png 768w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-12x12.png 12w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-500x500.png 500w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-780x780.png 780w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-600x600.png 600w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-550x550.png 550w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-370x370.png 370w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/neeeki-255x255.png 255w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"810\" data-id=\"4422\" src=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof.png\" alt=\"\" class=\"wp-image-4422\" srcset=\"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof.png 810w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-300x300.png 300w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-150x150.png 150w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-768x768.png 768w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-12x12.png 12w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-500x500.png 500w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-780x780.png 780w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-600x600.png 600w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-550x550.png 550w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-370x370.png 370w, https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/foof-255x255.png 255w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rastlinska prehrana je beljakovinsko popolnoma zadostna<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Z uravnote\u017eeno in pravilno sestavljeno rastlinsko prehrano lahko brez te\u017eav zau\u017eijemo dovolj beljakovin za optimalno zdravje in dobro po\u010dutje. Posamezniki lahko z raznoliko prehrano dobijo vse esencialne aminokisline in podprejo vsakdanje aktivnosti, kot vrhunske \u0161portne dose\u017eke.<br><br>\u010ce si razmi\u0161ljal\/a o veganstvu, sr\u010dno upam, da te je ta informacija spodbudila, da si da\u0161 prilo\u017enost in v svoje obroke vklju\u010di\u0161 ve\u010d \u017eivil rastlinskega izvora \u2013 tvoje zdravje ti bo hvale\u017eno!&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Rastlinski viri beljakovin so pomemben del uravnote\u017eene prehrane, \u0161e posebej za vegane, vegetarijance ali tiste, ki \u017eelijo zmanj\u0161ati vnos \u017eivil \u017eivalskega izvora. Vse rastline vsebujejo aminokisline, ki so gradniki beljakovin, vendar se njihova koli\u010dina in sestava razlikujeta med posameznimi rastlinskimi viri. Seveda je najve\u010dji dele\u017e beljakovin v rastlinski prehrani prisoten v stro\u010dnicah, in ne v &#8230;<\/p>","protected":false},"author":1,"featured_media":4411,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"loftocean_post_primary_category":0,"loftocean_post_format_gallery":"","loftocean_post_format_gallery_ids":"","loftocean_post_format_gallery_urls":"","loftocean_post_format_video_id":0,"loftocean_post_format_video_url":"","loftocean_post_format_video_type":"","loftocean_post_format_video":"","loftocean_post_format_audio_type":"","loftocean_post_format_audio_url":"","loftocean_post_format_audio_id":0,"loftocean_post_format_audio":"","loftocean-featured-post":"","loftocean-like-count":2,"loftocean-view-count":1528,"loftocean_coauthors":"","lemon_limes_single_post_intro_label":"Kako vnesti na rastlinski prehrani dovolj beljakovin?","lemon_limes_single_post_intro_description":"Eden najpogostej\u0161ih mitov o rastlinski prehrani je, da vegani ne zau\u017eijejo dovolj beljakovin. Mnogi ljudje \u0161e vedno zmotno verjamejo, da so beljakovine skoraj izklju\u010dno prisotne v \u017eivilih \u017eivalskega izvora. V resnici pa lahko dobro uravnote\u017eena in raznolika rastlinska prehrana zagotovi vse potrebne beljakovine.","lemon_limes_single_post_hide_featured_image":"","lemon_limes_single_post_featured_media_position":"reverse","lemon_limes_single_post_secondary_featured_image":0,"lemon_limes_single_site_header_source":"","lemon_limes_single_custom_site_header":"0","lemon_limes_single_custom_sticky_site_header":"0","lemon_limes_single_custom_sticky_site_header_style":"scroll-up-enable","lemon_limes_single_site_footer_source":"","lemon_limes_single_custom_site_footer":"0","footnotes":"","jetpack_post_was_ever_published":false},"categories":[33],"tags":[],"class_list":["post-4405","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nasveti"],"jetpack_sharing_enabled":true,"loftoceanMetas":{"authorName":"goingplant-admin","categories":[{"name":"Nasveti","link":"https:\/\/goingplant.si\/en\/category\/nasveti-in-zgode\/nasveti\/","count":1}],"date":"10. February, 2025","featuredImageSRC":"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine-150x150.png"},"loftoceanThemeMetas":{"loftocean_post_primary_category":"0","loftocean_post_format_gallery":"","loftocean_post_format_gallery_ids":"","loftocean_post_format_gallery_urls":"","loftocean_post_format_video_id":"0","loftocean_post_format_video_url":"","loftocean_post_format_video_type":"","loftocean_post_format_video":"","loftocean_post_format_audio_type":"","loftocean_post_format_audio_url":"","loftocean_post_format_audio_id":"0","loftocean_post_format_audio":"","loftocean-featured-post":"","loftocean-like-count":"2","loftocean-view-count":"1528","loftocean_coauthors":"","lemon_limes_single_post_intro_label":"Kako vnesti na rastlinski prehrani dovolj beljakovin?","lemon_limes_single_post_intro_description":"Eden najpogostej\u0161ih mitov o rastlinski prehrani je, da vegani ne zau\u017eijejo dovolj beljakovin. Mnogi ljudje \u0161e vedno zmotno verjamejo, da so beljakovine skoraj izklju\u010dno prisotne v \u017eivilih \u017eivalskega izvora. V resnici pa lahko dobro uravnote\u017eena in raznolika rastlinska prehrana zagotovi vse potrebne beljakovine.","lemon_limes_single_post_hide_featured_image":"","lemon_limes_single_post_featured_media_position":"reverse","lemon_limes_single_post_secondary_featured_image":"0","lemon_limes_single_site_header_source":"","lemon_limes_single_custom_site_header":"0","lemon_limes_single_custom_sticky_site_header":"0","lemon_limes_single_custom_sticky_site_header_style":"scroll-up-enable","lemon_limes_single_site_footer_source":"","lemon_limes_single_custom_site_footer":"0"},"jetpack_featured_media_url":"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/beljakovine.png","_links":{"self":[{"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/posts\/4405","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/comments?post=4405"}],"version-history":[{"count":20,"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/posts\/4405\/revisions"}],"predecessor-version":[{"id":4459,"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/posts\/4405\/revisions\/4459"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/media\/4411"}],"wp:attachment":[{"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/media?parent=4405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/categories?post=4405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goingplant.si\/en\/wp-json\/wp\/v2\/tags?post=4405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}