{"id":189896,"date":"2015-10-06T09:33:19","date_gmt":"2015-10-06T07:33:19","guid":{"rendered":"http:\/\/www.pcnen.com\/portal\/?p=189896"},"modified":"2015-10-06T09:36:23","modified_gmt":"2015-10-06T07:36:23","slug":"brzi-cistaci-organizma","status":"publish","type":"post","link":"https:\/\/www.pcnen.com\/portal\/2015\/10\/06\/brzi-cistaci-organizma\/","title":{"rendered":"Brzi \u010dista\u010di organizma"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-189897 alignleft\" src=\"http:\/\/www.pcnen.com\/portal\/wp-content\/uploads\/2015\/10\/borovnice.jpg\" alt=\"borovnice\" width=\"267\" height=\"189\" \/>Preporuka istra\u017eiva\u010da iz Bostona je da dnevno treba unijeti hranu koja ima ORAC kapacitet (Oxygen Radical Absorbance Capacity je spektrofotometrijski metod merenja antioksidantnog kapaciteta biolo\u0161kog uzorka in vitro) izme\u0111u 3.000 i 5.000.<\/p>\n<p>Ukoliko treniramo, ovu brojku mo\u017eemo uve\u0107ati bar za 20 %.<\/p>\n<p>Vrlo je va\u017eno da se ne oslanjamo samo na vitamine koji su antioksidansi, poput vitamina C ili E, jer je to samo jedna od njihovih funkcija. Dodatak vo\u0107a i povr\u0107a bogatog bojama pospje\u0161uje funkcije vitamina, preuzimaju\u0107i na sebe deo antioksidativne uloge i osloba\u0111aju\u0107i ih za druge funkcije. Iako su vo\u0107e i povr\u0107e najbolji izvor antioksidanata, jer ih mo\u017eemo unijeti u ve\u0107im koli\u010dinama, treba ih pa\u017eljivo birati.<\/p>\n<p>Njihovi prirodni antioksidansi zadu\u017eeni su da sa\u010duvaju njih same od oksidacionih procesa, truljenja i sl, tako da njihova mo\u0107 opada svakim danom koji provedu na pijaci. Kada je rije\u010d o zamrznutim proizvodima, nema mnogo razloga za brigu, jer se oni zamrzavaju do 24 sata od berbe, \u010dime se njihova svojsta \u010duvaju.<\/p>\n<p>Poslije obroka bogatog bojama (polifenolima, koji su vrlo mo\u0107ni antioksidansi), kapacitet na\u0161e krvi da \u201clovi\u201c slobodne radikale pove\u0107an je u narednih dva do sedam \u010dasova, \u0161to nas upu\u0107uje na potrebu da u tom roku obnovimo rezervu antioksidanasa, kako bi nam organizam bio uspje\u0161no odbranjen.<\/p>\n<p>Ukoliko ne volite \u010dvrstu hranu ujutru, a brinu vas slobodni radikali, slobodno u proteinski obrok ubacite borovnice ili jagode, a isti koktel napravite i poslije treninga.<\/p>\n<p>Da bismo izbjegli zbrku, evo podsjetnika ORAC vrijednosti za namirnice uobi\u010dajene u ishrani koje imaju antioksidativna dejstva.<\/p>\n<p><strong>Vo\u0107e (100 grama) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 ORAC<\/strong><\/p>\n<ul>\n<li>Suvo gro\u017e\u0111e \u00a0\u00a0\u00a0\u00a0\u00a0 2830<\/li>\n<li>Borovnice \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2400<\/li>\n<li>Jagode 1540<\/li>\n<li>Maline 1220<\/li>\n<li>\u0160ljive \u00a0\u00a0\u00a0 949<\/li>\n<li>Avokado \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 782<\/li>\n<li>Pomorand\u017ee \u00a0\u00a0\u00a0\u00a0 750<\/li>\n<li>Crveni grejpfrut \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 739<\/li>\n<li>Vi\u0161nje \u00a0 670<\/li>\n<li>Kivi \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 610<\/li>\n<li>Roze grejpfrut \u00a0 495<\/li>\n<li>Bijelo gro\u017e\u0111e \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 460<\/li>\n<li>Banane \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 210<\/li>\n<li>Jabuke 207<\/li>\n<li>Kajsije \u00a0 175<\/li>\n<li>Breskve \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 170<\/li>\n<li>Kru\u0161ke 110<\/li>\n<li>Lubenice \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 100<\/li>\n<\/ul>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8211;<\/p>\n<p><strong>Povr\u0107e (100 grama) \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 ORAC<img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-76069\" src=\"http:\/\/www.pcnen.com\/portal\/wp-content\/uploads\/2012\/02\/bijeli-luk.jpg\" alt=\"mojezdravlje.ba,bijeli luk\" width=\"275\" height=\"183\" \/><\/strong><\/p>\n<ul>\n<li>Bijeli luk 1939<\/li>\n<li>Spana\u0107 1260<\/li>\n<li>Bareni spana\u0107 \u00a0\u00a0 909<\/li>\n<li>Brokoli 890<\/li>\n<li>Pasulj \u00a0\u00a0 460<\/li>\n<li>Crni luk \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 450<\/li>\n<li>Kukuruz \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 400<\/li>\n<li>Krompir \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 300<\/li>\n<li>Slatki krompir \u00a0\u00a0 295<\/li>\n<li>Kupus \u00a0 295<\/li>\n<li>Tofu sir \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 205<\/li>\n<li>\u0160argarepa \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 200<\/li>\n<li>Paradajz \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 195<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Dnevno treba unijeti hranu koja ima ORAC kapacitet izme\u0111u 3.000 i 5.000.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[8],"tags":[],"class_list":["post-189896","post","type-post","status-publish","format-standard","hentry","category-svastara"],"_links":{"self":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/posts\/189896","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/comments?post=189896"}],"version-history":[{"count":0,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/posts\/189896\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/media?parent=189896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/categories?post=189896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pcnen.com\/portal\/wp-json\/wp\/v2\/tags?post=189896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}