{"id":3515,"date":"2022-11-10T16:53:48","date_gmt":"2022-11-10T15:53:48","guid":{"rendered":"https:\/\/www.frueko.rs\/?p=3515"},"modified":"2022-10-31T18:04:45","modified_gmt":"2022-10-31T17:04:45","slug":"voce-sa-najvise-secera","status":"publish","type":"post","link":"https:\/\/www.frueko.rs\/en\/voce-sa-najvise-secera\/","title":{"rendered":"Koje je vo\u0107e sa najvi\u0161e \u0161e\u0107era?"},"content":{"rendered":"

Rafinisani \u0161e\u0107er prili\u010dno je zastupljen u svakodnevnoj ishrani. O njegovim manama i lo\u0161im osobinama \u010desto se pri\u010da.\u00a0\u00a0<\/span>Zbog svega toga, ljudi se danas trude da rafinisani \u0161e\u0107er ili izbace iz upotrebe ili barem smanje njegovu konzumaciju. Najbolja zamena za njega jeste upravo vo\u0107ni \u0161e\u0107er – fruktoza. Iako je slatko i so\u010dno vo\u0107e omiljeno me\u0111u svima, ono ne mora uvek biti dobro po nas.\u00a0<\/span>Neke vrtse vo\u0107a sadr\u017ee \u0161e\u0107er u visokim koncentracijama, dok ga neke jedva sadr\u017ee. U nastavku teksta, saznajte koje je to vo\u0107e sa najvi\u0161e \u0161e\u0107era, a koje ga ima u manjim koli\u010dinama.<\/span><\/p>\n

Da li je fruktoza zdrava?\u00a0<\/span><\/h2>\n

Ovo pitanje \u010desto se postavlja, naro\u010dito kada se uzme u obzir koliko industrijski \u0161e\u0107er mo\u017ee biti \u0161tetan.\u00a0<\/span><\/p>\n

Fruktoza se sastoji od dva <\/span>sastojka <\/span><\/i>–\u00a0 belog \u0161e\u0107era (saharoze) i glukoze. Kako se rafinisani \u0161e\u0107er po\u010deo \u010de\u0161\u0107e koristiti i masovnije proizvoditi, tako je i konzumacija fruktoze dostigla mnogo vi\u0161e nivoe.\u00a0<\/span><\/p>\n

Dok vo\u0107e nije bilo dostupno tokom cele godine, manje fruktoze smo unosili. Tada, nije ni bilo potrebe da se ovo pitanje postavlja. Ipak, danas, konzumacija vo\u0107a je pove\u0107ana i samim tim, na\u0161a tela reaguju druga\u010dije na vo\u0107e.<\/span><\/p>\n

Odgovor je – fruktoza jeste zdravija od belog \u0161e\u0107era. Ipak, ukoliko se unosi u prevelikim koli\u010dinama, \u010dak i prirodni vo\u0107ni \u0161e\u0107er mo\u017ee biti \u0161tetan. Na primer, 25-50gr je doza koja ne dovodi do ne\u017eeljenih efekata i sasvim je bezbedna za konzumaciju.\u00a0<\/span><\/p>\n

Vo\u0107e sa najmanje \u0161e\u0107era<\/span><\/h2>\n

Za osobe koje moraju da paze na unos \u0161e\u0107era (trudnice ili dijabeti\u010dari), va\u017eno je napomenuti da neke vrste vo\u0107e sadr\u017ee znatno manje \u0161e\u0107era nego neke druge. Evo nekih od vrsta koje ne sadr\u017ee puno \u0161e\u0107era.\u00a0<\/span><\/p>\n

Avokado<\/span><\/h3>\n

Mo\u017eda netipi\u010dan primer vo\u0107a – avokado – jedan je od onih koji su veoma siroma\u0161ni kada je u pitanju koncentracija \u0161e\u0107era. Na primer, 100g ploda avokada bez ko\u0161tice sadr\u017ei samo 0,7 grama \u0161e\u0107era.\u00a0<\/span><\/p>\n

Dakle, 100g avokada ne sadr\u017ei ni 1% \u0161e\u0107era. Ipak, vlakana sadr\u017ei dosta – \u010dak 8%. No, zdrave masti koje avokado sadr\u017ei bi\u0107e vi\u0161e nego dovolje da vas za\u0161tite od vi\u0161ka ugljenih hidrata.\u00a0<\/span><\/p>\n

Limun i limeta<\/span><\/h3>\n

Limeta i limun va\u017ee za veoma kiselo vo\u0107e. Samim tim, lako je i pretpostaviti da ne sadr\u017ee visoku koncentraciju \u0161e\u0107era.\u00a0<\/span><\/p>\n

Limeta sadr\u017ei samo 1,7% fruktoze, dok limun sadr\u017ei malo vi\u0161e – 2,5%. Idealni su za unos i leti i zimi. Leti, od njih mo\u017eete napraviti savr\u0161ene osve\u017eavaju\u0107e napitke, dok \u0107e zimi obogatiti vitaminom C svai okrepljuju\u0107i \u010daj.<\/span><\/p>\n

Maline i kupine<\/span><\/h3>\n

Iako sadr\u017ee ne\u0161to vi\u0161e \u0161e\u0107era od citrusa, maline su tako\u0111e visoko na ovo spisku. One sadr\u017ee 4,4% fruktoze, dok ugljenih hidrata imaju ukupno 12%. Zahvaljuju\u0107i visokoj koncentraciji vlakana, maline su odli\u010dne za za\u0161titu organizma i dobru probavu.<\/span><\/p>\n

Jo\u0161 jedno bobi\u010dasto vo\u0107e koje ne sadr\u017ei puno \u0161e\u0107era je kupina. Sa samo 4,9% fruktoze, u 100gr kupine dobi\u0107ete i mno\u0161tvo antioksidanata, vlakana, minerala (mangan, gvo\u017e\u0111e, bakar i kalijum) i vitamina (C, B, i provitamin A).<\/span><\/p>\n

Jagode\u00a0<\/span><\/h3>\n

Poput kupina, i jagode sadr\u017ee samo 4,9% \u0161e\u0107era na 100gr vo\u0107a. Ovo mo\u017ee biti veliko iznena\u0111enje s obzirom na to da jagode va\u017ee za izuzetno slatko vo\u0107e.\u00a0<\/span><\/p>\n

Ipak, jagode ne sadr\u017ee puno \u0161e\u0107era, a nemaju ni puno vlakana. Ovo ih \u010dini idealnom u\u017einom i obaveznim sastojkom za slede\u0107u vo\u0107nu salatu koju budete pripremali.\u00a0<\/span><\/p>\n

Vo\u0107e sa najvi\u0161e \u0161e\u0107era<\/span><\/h2>\n

Ukoliko \u017eelite da smanjite i ograni\u010dite unos \u0161e\u0107era, va\u017eno je da znate koje vrste vo\u0107a bi trebalo smanjiti u dnevnom unosu. Ovo su vrste koje sadr\u017ee visoke nivoe fruktoze:<\/span><\/p>\n

Gro\u017e\u0111e\u00a0<\/span><\/h3>\n

Vo\u0107e sa najvi\u0161e \u0161e\u0107era jeste gro\u017e\u0111e. Na samo 100gr gro\u017e\u0111a, mo\u017eete o\u010dekivati 16% \u0161e\u0107era. Ova cifra ista je i za crno, belo i roze gro\u017e\u0111e. Ipak, to i nije toliko lo\u0161e ako znamo da suvo gro\u017e\u0111e ima jo\u0161 vi\u0161e \u0161e\u0107era – \u010dak 60%.<\/span><\/p>\n

Zbog tako visoke koncentracije fruktoze, ne preporu\u010duje se tako \u010dest unos gro\u0111\u017ea – posebno suvih gro\u017e\u0111ica.\u00a0<\/span><\/p>\n

Smokva<\/span><\/h3>\n

Jo\u0161 jedna vo\u0107ka koja sadr\u017ei puno \u0161e\u0107era je smokva. Smokva sadr\u017ei istu koncentraciju fruktoze kao i gro\u0111\u017ee – 16%. To je koli\u010dina za samo dva sve\u017ea ploda. Opet, su\u0161eno vo\u0107e sadr\u017ei mnogo vi\u0161e fruktoze – 48%.\u00a0<\/span><\/p>\n

Zbog tako visoke koncentracije, smokve tako\u0111e treba izbegavati ukoliko pazite na kila\u017eu ili imate problema sa dijabetesom.\u00a0<\/span><\/p>\n

Apple<\/span><\/h3>\n

Jabuke su na na\u0161im prostorima omiljeno vo\u0107e za pitu (neko \u0107e re\u0107i i uop\u0161teno). I to nije bez razloga. Jedna pove\u0107a <\/span>jabuka sorte Ajdared<\/span><\/a> u proseku sadr\u017ei pribli\u017eno 2 grama vlakana i oko 22 grama \u0161e\u0107era, od kojih je 13 grama fruktoza.<\/span><\/p>\n

Mango<\/span><\/h3>\n

Egzoti\u010dno vo\u0107e mango jo\u0161 jedno je od onih na koje bi trebalo paziti ako vodite ra\u010duna o dijeti. Mango je izuzetno zdrav, so\u010dan i pun hranljivih materija. U proseku, jedan mango ima oko 15% \u0161e\u0107era.\u00a0<\/span><\/p>\n

Pored \u0161e\u0107era i vlakna, mango sadr\u017ei mnogo i vlakana. Ipak, potrudite se da ne preterujete sa unosom manga ako pazite na \u0161e\u0107er.\u00a0<\/span><\/p>\n

Banana\u00a0<\/span><\/h3>\n

Samo jedna banana sadr\u017ei oko 14gr \u0161e\u0107era. To je koli\u010dina \u0161e\u0107era koja se nalazi u 120gr banane. Dakle, na 100gr banane ide 12gr \u0161e\u0107era.\u00a0<\/span><\/p>\n

Zbog toga, banane se \u010desto stavljaju u ovsenu ka\u0161u, \u0161ejk ili vo\u0107nu salatu. Sve su ovo odli\u010dne ideje ukoliko volite banane, a ne \u017eelite previ\u0161e \u0161e\u0107era u organizmu.\u00a0<\/span><\/p>\n

Neke <\/span>vrste vo\u0107a<\/span><\/a> sadr\u017ee jako niske koli\u010dine \u0161e\u0107era, dok su neke bogate fruktozom. U zavisnosti od va\u0161ih potreba i zdravstvenog stanja, prona\u0107i \u0107ete lako idealne plodove za vas.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

Rafinisani \u0161e\u0107er prili\u010dno je zastupljen u svakodnevnoj ishrani. O njegovim manama i lo\u0161im osobinama \u010desto se pri\u010da.\u00a0\u00a0Zbog svega toga, ljudi se danas trude da rafinisani \u0161e\u0107er ili izbace iz upotrebe ili barem smanje njegovu konzumaciju. Najbolja zamena za njega jeste upravo vo\u0107ni \u0161e\u0107er – fruktoza. Iako je slatko i so\u010dno vo\u0107e omiljeno me\u0111u svima, ono […]<\/p>","protected":false},"author":1,"featured_media":3520,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-3515","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-voce"],"yoast_head":"\nKoje je vo\u0107e sa najvi\u0161e \u0161e\u0107era? - Frueko<\/title>\n<meta name=\"description\" content=\"Otkrijte koje vrste vo\u0107a sadr\u017ee \u0161e\u0107er u niskim koli\u010dinama, a koje je vo\u0107e sa najvi\u0161e \u0161e\u0107era, kao i to koliko je fruktoza dobra za nas.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.frueko.rs\/en\/voce-sa-najvise-secera\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Koje je vo\u0107e sa najvi\u0161e \u0161e\u0107era? 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