{"id":222941,"date":"2025-09-09T21:53:50","date_gmt":"2025-09-09T19:53:50","guid":{"rendered":"https:\/\/www.donat.com\/?p=222941"},"modified":"2025-09-09T21:53:51","modified_gmt":"2025-09-09T19:53:51","slug":"najveci-razlog-zasto-treba-da-jedemo-vise-krstasica-kupusovki","status":"publish","type":"post","link":"https:\/\/www.donat.com\/bs\/najveci-razlog-zasto-treba-da-jedemo-vise-krstasica-kupusovki\/","title":{"rendered":"Najve\u0107i razlog za\u0161to treba da jedemo vi\u0161e krsta\u0161ica (kupusovki)"},"content":{"rendered":"<div id=\"\" class=\"blog-text-section  \">\n    \n\n<p>Kada bismo znali koliko dragocjenih spojeva sadr\u017ee krsta\u0161ice (kupusovke), sigurno bismo ih \u010de\u0161\u0107e uklju\u010divali u ishranu.<\/p>\n\n\n\n<p>Ovoj skupini povr\u0107a pripadaju: brokula, karfiol, kelj, prokulica (kelj pup\u010dar), repa, keleraba, rotkva i rukola.<\/p>\n\n\n\n<p>Osim \u0161to su bogate vlaknima, vitaminima i mineralima, sadr\u017ee i posebne bioaktivne materije, me\u0111u kojima se isti\u010du <strong>glukozinolati<\/strong> \u2013 sumporni spojevi koji im daju karakteristi\u010dan, blago pikantan ukus. Sljede\u0107i put kada zagrizete rukolu, rotkvicu ili brokulu, sjetite se da upravo taj ukus zna\u010di da va\u0161e tijelo prima ne\u0161to vrlo vrijedno.<\/p>\n\n\n\n<p>Kad biljke nasjeckamo, zgnje\u010dimo ili jednostavno pro\u017eva\u010demo, osloba\u0111a se enzim <strong>mirozinaza<\/strong><strong>.<\/strong> Ovaj enzim dolazi u kontakt s glukozinolatima i razgra\u0111uje ih u korisne spojeve, me\u0111u kojima se isti\u010de <strong>sulforafan<\/strong> \u2013 spoj koji je posljednjih godina privukao veliku pa\u017enju nau\u010dnika i javnosti zbog svog potencijalnog djelovanja na zdravlje.<\/p>\n\n\n    <\/div>\n\n<div id=\"\" class=\"blog-text-section  \">\n    \n\n<h2 class=\"wp-block-heading\">Za\u0161to je sulforafan poseban?<\/h2>\n\n\n\n<p>Mnogobrojne studije ukazuju na to da sulforafan mo\u017ee da podr\u017ei prirodne odbrambene mehanizme organizma, smanji rizik od odre\u0111enih vrsta raka (u\u010dinkovit unos ve\u0107 kod <strong>~20\u201340 g\/dan<\/strong>, optimalno <strong>40\u201360 g\/dan<\/strong> \u2013 \u0161to odgovara pola\u00a0\u0161oljice povr\u0107a), podstakne aktivnost detoksikacijskih enzima u jetri, podr\u017ei antioksidativne sisteme organizma, pomogne u smanjenju ne\u017eeljene upale te za\u0161titi \u0107elije od o\u0161te\u0107enja.<\/p>\n\n\n    <\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"684\" src=\"https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-001-1024x684.jpg\" alt=\"Lesena zajemalka, napolnjena z zelenimi in belimi kal\u010dki na zeleni podlagi.\" class=\"wp-image-222540\" srcset=\"https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-001-1024x684.jpg 1024w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-001-300x200.jpg 300w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-001-1536x1026.jpg 1536w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-001-150x100.jpg 150w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-001-750x501.jpg 750w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-001-900x601.jpg 900w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-001.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n<div id=\"\" class=\"blog-text-section  \">\n    \n\n<h2 class=\"wp-block-heading\"><strong>Gdje ga ima najvi\u0161e?<\/strong><\/h2>\n\n\n\n<p>Najvi\u0161e sulforafana ima u <strong>brokuli, a posebno u klicama brokule<\/strong>, koje sadr\u017ee <strong>10 do 100 puta<\/strong> vi\u0161e sulforafana nego odrasla biljka. Sulforafan se tako\u0111er nalazi u <strong>karfiolu, kelju, prokulici i rukoli.<\/strong> Najbolje je da krsta\u0161ice (kupusnja\u010de) redovno uklju\u010dujete u ishranu i me\u0111usobno ih kombinujete. Naprimjer, kuhani\u00a0karfiol mo\u017eete da obogatite svje\u017eom rukolom ili rotkvicom i tako pove\u0107ate unos korisnih spojeva.<\/p>\n\n\n    <\/div>\n\n<div id=\"\" class=\"blog-text-section  \">\n    \n\n<h2 class=\"wp-block-heading\"><strong><strong>Kako mo\u017eemo da sa\u010duvamo \u0161to vi\u0161e sulforafana?<\/strong><\/strong><\/h2>\n\n\n\n<p>Kako je mirozinaza enzim osjetljiv na toplinu, na\u010din pripreme povr\u0107a ima klju\u010dnu ulogu u koli\u010dini sulforafana koju \u0107emo unijeti. Dugotrajno kuhanje u vodi dovodi do inaktivacije tog enzima, a time i smanjenja koli\u010dine sulforafana.<\/p>\n\n\n    <\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-002-1024x683.jpg\" alt=\"Kozica iz nerjave\u010dega jekla z nastavkom za soparjenje, v kateri so kosi brokolija.\" class=\"wp-image-222532\" srcset=\"https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-002-1024x683.jpg 1024w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-002-300x200.jpg 300w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-002-1536x1024.jpg 1536w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-002-150x100.jpg 150w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-002-750x500.jpg 750w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-002-900x600.jpg 900w, https:\/\/www.donat.com\/wp-content\/uploads\/2025\/09\/Imunski_sistem_Kriznice-002.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n<div id=\"\" class=\"blog-text-section  \">\n    \n\n<p>Najbolji na\u010dini pripreme:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kuhanje na pari \u2013 oko 5 minuta,<\/strong> dok povr\u0107e ne poprimi <strong>\u017eivopisno zelenu boju i ostane \u201e<\/strong><strong>al<\/strong><strong>dente<\/strong><strong>\u201d. <\/strong>Prema studijama, ovo je najbolji na\u010din za o\u010duvanje enzima mirozinaze.<\/li>\n\n\n\n<li><strong>Konzumacija sirovih klica<\/strong> (mladi izdanci brokule) \u2013 klice brokule prava su \u201ebomba\u201d sulforafana. Dodajte ih u salate, sendvi\u010de ili\u00a0smutije.<\/li>\n\n\n\n<li><strong>Dodavanje goru\u0161i\u010dinih sjemenki kuhanom povr\u0107u<\/strong> \u2013 ako kuhate krsta\u0161ice (kupusnja\u010de) du\u017ee vrijeme, neposredno prije poslu\u017eivanja dodajte malo goru\u0161i\u010dinih sjemenki ili preljev s goru\u0161icom. I one, naime, sadr\u017ee enzim mirozinazu koji podsti\u010de osloba\u0111anje sulforafana.<\/li>\n<\/ul>\n\n\n    <\/div>","protected":false},"excerpt":{"rendered":"<p>Danas dobro znamo kako pravilna ishrana, hidratacija i dodaci ishrani svojim povoljnim u\u010dinkom na zdravlje probave mogu doprinijeti normalnom funkcionisanju imunolo\u0161kog sistema! Ako probavni sistem, ta\u010dnije crijevna sluznica, nije u dobrom stanju i ako u njemu postoji disbioza, nijedan na\u0161 poku\u0161aj optimizacije imunolo\u0161kog odgovora ne\u0107e dati rezultate.<\/p>\n","protected":false},"author":256118,"featured_media":222550,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"class_list":["post-222941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-imuni-sistem"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/posts\/222941","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/users\/256118"}],"replies":[{"embeddable":true,"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/comments?post=222941"}],"version-history":[{"count":1,"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/posts\/222941\/revisions"}],"predecessor-version":[{"id":222946,"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/posts\/222941\/revisions\/222946"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/media\/222550"}],"wp:attachment":[{"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/media?parent=222941"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/categories?post=222941"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.donat.com\/bs\/wp-json\/wp\/v2\/tags?post=222941"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}