Obzirom da me zadivljuje koliko je ovo jednostavno napraviti a slutila sam da je zaista zdravo (nema aditiva, konzervansa, bojila, šećera itd), potrudila sam se na internetu pronaći dodatne informacije o sastojcima.

Moram priznati da sam ostala osupnuta koliko su magično dobri svi sastojci hrskavaca, ni slutila nisam neke stvari. U nastavku sam kopirala neke činjenice koje su me se dojmile.

OAT MEAL

Oats are an excellent source of manganese and a very good source of selenium. In addition, oats are a good source of vitamin B1, dietary fiber, magnesium, protein and phosphorus.

Oat kernels look very much like wheat in structure. They have an outer covering of bran which protects the starchy endosperm and the germ that sits at the bottom of the grain. Because the oat kernel is soft, the nutritious bran is not removed. Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium. The quality and quantity of the protein in oats is far superior to that of wheat and most other grains. One ounce of oats has TWICE the protein of wheat or corn flakes. But the most important nutritional advantages are the soluable fiber and the GLA (gamma linoleic acid).


Oats, oat bran, and oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven the beneficial effects of this special fiber on cholesterol levels.

In laboratory studies reported in Surgery, beta-glucan significantly enhanced the human immune system's response to bacterial infection. Beta-glucan not only helps neutrophils (the most abundant type of non-specific immune cell) navigate to the site of an infection more quickly, it also enhances their ability to eliminate the bacteria they find there.
According to study leader Jonathan Reichner of the Department of Surgery at Rhode Island Hospital and Brown University, priming neutrophils with beta-glucan helps these immune defenders quickly locate the bacterial mother lode within infected tissue. Studies also show that beta-glucan has beneficial effects in diabetes as well.

Oats and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.

In addition to its fiber benefits, oats are also a very good source of selenium. A necessary cofactor of the important antioxidant,glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.

While no association between asthma and intake of fruits, vegetables, and dairy products was found (a result at odds with other studies that have supported a link between antioxidant intake, particularly vitamins C and E, and asthma), the children's intake of both whole grains and fish was significantly linked to incidence of wheezing and current asthma.

234 grams (1 cup) of oatmeal contain:

Nutrient Amount DV
(%)		 Nutrient
Density		 World's Healthiest
Foods Rating
manganese 1.37 mg 68.5 8.4 excellent
selenium 18.95 mcg 27.1 3.3 good
tryptophan 0.08 g 25.0 3.1 good
phosphorus 177.84 mg 17.8 2.2 good
vitamin B1 (thiamin) 0.26 mg 17.3 2.1 good
dietary fiber 3.98 g 15.9 1.9 good
magnesium 56.16 mg 14.0 1.7 good
protein 6.08 g 12.2 1.5 good




http://www.whfoods.com/genpage.php?t...dspice&dbid=54



SUNFLOWER SEEDS

Sunflower seeds are an excellent source of vitamin E. They are also a very good source of vitamin B1. In addition, sunflower seeds are a good source of manganese, magnesium, copper, selenium, phosphorus, vitamin B5 and folate.

Sunflower seeds are an excellent source of vitamin E, the body's primary fat-soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol. By protecting these cellular and molecular components, vitamin E has significant anti-inflammatory effects that result in the reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis, conditions where free radicals and inflammation play a big role. Vitamin E has also been shown to reduce the risk of colon cancer, help decrease the severity and frequency of hot flashes in women going through menopause, and help reduce the development of diabetic complications.

Sunflower seeds are a good source of magnesium. Numerous studies have demonstrated that magnesium helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.

Magnesium counterbalances calcium, thus helping to regulate nerve and muscle tone. In many nerve cells, magnesium serves as Nature's own calcium channel blocker, preventing calcium from rushing into the nerve cell and activating the nerve. By blocking calcium's entry, magnesium keeps our nerves (and the blood vessels and muscles they ennervate) relaxed. If our diet provides us with too little magnesium, however, calcium can gain free entry, and the nerve cell can become overactivated, sending too many messages and causing excessive contraction. Insufficient magnesium can thus contribute to high blood pressure, muscle spasms (including spasms of the heart muscle or the spasms of the airways symptomatic of asthma), and migraine headaches, as well as muscle cramps, tension, soreness and fatigue. A quarter cup of sunflower seeds provides 31.9% of the daily value for magnesium.

Sunflower seeds are also a good source of selenium, a trace mineral that is of fundamental importance to human health. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.


36 grams of sunflower seeds contain

Nutrient Amount DV
(%)		 Nutrient
Density		 World's Healthiest
Foods Rating
vitamin E 18.10 mg 90.5 7.9 excellent
vitamin B1 (thiamin) 0.82 mg 54.7 4.8 very good
manganese 0.73 mg 36.5 3.2 good
magnesium 127.44 mg 31.9 2.8 good
copper 0.63 mg 31.5 2.8 good
tryptophan 0.10 g 31.2 2.7 good
selenium 21.42 mcg 30.6 2.7 good
phosphorus 253.80 mg 25.4 2.2 good
vitamin B5 (pantothenic acid) 2.43 mg 24.3 2.1 good
folate 81.86 mcg 20.5 1.8 good


More info: http://www.whfoods.com/genpage.php?t...dspice&dbid=57



ALMONDS

Almonds are a very good source of vitamin E and manganese. Almonds are a good source of magnesium, copper, riboflavin (vitamin B2), and phosphorus. Fortunately, although one-quarter cup of almonds contains about 18 grams of fat, most of it (11 grams) is heart-healthy monounsaturated fat.

Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium (that's 24.7% of the daily value for this important mineral), plus 257 mg of potassium.

Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Almonds promote your cardiovascular health by providing 257 mg of potassium and only 0.3 mg of sodium, making almonds an especially good choice to in protecting against high blood pressure and atherosclerosis.

Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result.

Further research shows that eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating.

Although nuts are known to provide a variety of cardio-protective benefits, many avoid them for fear of weight gain. A prospective study published in the journal Obesity shows such fears are groundless. In fact, people who ate nuts at least twice a week were much less likely to gain weight than those who almost never ate nuts.

Almonds are a very good source of manganese and a good source of copper, two trace minerals that are essential cofactors of a key oxidative enzyme called superoxide dismutase. Superoxide dismutase disarms free radicals produced within the mitochondria (the energy production factories within our cells), thus keeping our energy flowing. Fortunately, Mother Nature supplies both mineral cofactors in almonds. Just one-quarter cup of almonds supplies 45.0% of the daily value for manganese, and 20.0% of the daily value for copper. Riboflavin (vitamin B2) also plays at least two important roles in the body's energy production. When active in energy production pathways, riboflavin takes the form of flavin adenine dinucleotide (FAD) or flavin mononucleotide (FMN). In these forms, riboflavin attaches to protein enzymes calledflavoproteins that allow oxygen-based energy production to occur.

Almonds are concentrated in protein. A quarter-cup contains 7.62 gramsâ€"more protein than is provided by the typical egg, which contains 5.54 grams.

35 grams of almonds contain

Nutrient Amount DV
(%)		 Nutrient
Density		 World's Healthiest
Foods Rating
manganese 0.90 mg 45.0 3.9 very good
vitamin E 8.97 mg 44.9 3.9 very good
magnesium 98.67 mg 24.7 2.2 good
tryptophan 0.07 g 21.9 1.9 good
copper 0.40 mg 20.0 1.7 good
vitamin B2 (riboflavin) 0.30 mg 17.6 1.5 good
phosphorus 168.70 mg 16.9 1.5 good


More info http://www.whfoods.com/genpage.php?t...dspice&dbid=20








WHEAT GERM (PSENICNE KLICE)

Wheat germ is a small part of the wheat grain, known as wheat kernel or wheat berry. It is the reproductive part of the kernel, which is removed during the processing of whole-wheat grains, into white flour. Making only up to 2 or 3 percent of the entire wheat kernel, wheat germ contains 23 nutrients, and has more nutrients per ounce than any other vegetable or grain. Thus, it is counted as one of the top 10 healthiest foods that can be included in a balanced diet.

Nutrition & Health Benefits Of Eating Wheat Germ
  • Wheat germ contains antioxidant and anti-aging properties that are good for skin, nails and hair.
  • It helps in fighting against muscular disorders such as muscular dystrophy and neuron-muscular problems.
  • It lowers bad cholesterol levels and blood pressure, and promotes a healthy heart.
  • With 28% protein content, wheat germ repairs tissue damage and helps minerals and nutrients to reach our cells.
  • It helps in improving muscular energy, reflexes and utilization of oxygen during exercising.
  • Wheat germ helps in providing vitality, longevity and endurance during exercise.
  • It enables the body to adjust during stress.
  • Rich in omega-3 fatty acids, wheat germ helps in elevating mood and regulates the functioning of the nervous system.
  • It helps in preventing certain types of birth defects.
  • Since wheat germ is a good source of fiber, it improves bowel function, reduces the risk of developing heart disease and diabetes and prevents weight gain.
  • It is extremely beneficial for women, since it alleviates premenstrual symptoms and menopausal symptoms.
  • Wheat germ is one of the richest foods in vitamin B-complex that are good for metabolism and handling stress.
  • It fights colon cancer, prevents constipation and improves digestion.


Nutrient Information

Vitamins
 %DV
Thiamin 1.882 mg 125%
Riboflavin 0.499 mg 29%
Niacin 6.813 mg 34%
Vitamin B6 1.3 mg 65%
Folate 281 mcg 70%
Food Folate 281 5.6 mcg ~
Dietary Folate Equivalents 281 mcg ~
Pantothenic Acid 2.257 mcg 22%
Minerals
 %DV
Calcium 39 mg 3%
Iron 6.26 mg 34%
Magnesium 239 mg 59%
Phosphorus 842 mg 84%
Potassium 892 mg 37%
Zinc 12.29 mg 81%
Copper 0.796 mg 39%
Manganese 13.301 mg 665%
Selenium 79.2 mcg 113%
Fats
 %DV
Total Fat 9.72 mg 14%
Saturated Fat 1.665 mg 8%
Monounsaturated Fat 1.365 mg ~
Polyunsaturated Fat 6.01 mg ~



http://www.elook.org/nutrition/grains/6735.html

http://lifestyle.iloveindia.com/loun...germ-8230.html


WHEAT BRAN (PSENICNE MEKINJE)

Bran is the hard outer shell of the wheat plant. As the insoluble wheat bran passes through your system, it aids digestion, adds bulk to stools and prevents constipation. To benefit from the nutrition and fiber provided by wheat bran, food products should be made from 100 percent whole-wheat flour because the process that produces white flour removes the bran. According to the George Mateljan Foundation for the World's Healthiest Foods, during processing "over half of the vitamins B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron and fiber are lost." Wheat bran can be purchased in bulk but must be kept cool as it can quickly turn rancid.
Basic Nutrition

The nutrition data included in this article is for a 1-oz. portion of wheat bran, which is a half-cup. This serving size contains 60 calories, 1 g of fat, 18 g of carbohydrates and 4 g of protein. The same portion provides 12 g of dietary fiber, which represents 48 percent of the entire recommended daily value. Since this nutritional analysis is of pure wheat bran, it's helpful to compare it to half a cup of bran cereal, which includes other ingredients and slightly less wheat bran. The equivalent serving of bran cereal contains about 8 grams of dietary fiber, or 33 percent of the daily value.
Vitamins

Wheat bran is a good source of the B vitamins, including niacin (19 percent of the DV), vitamin B6 (18 percent of the DV), riboflavin and thiamin (both with 10 percent of the DV). You'll also receive 6 percent of the recommended daily value of folic acid (B9) and pantothenic acid (B5). Finally, wheat bran provides a small amount of the fat-soluble vitamins E and K.
Minerals

Wheat bran is a rich source of eight important minerals. It is exceptionally high in manganese, providing 161 percent of its recommended daily value. It also provides extremely high amounts of magnesium (43 percent of the DV), selenium (31 percent of the DV), and phosphorus (28 percent of the DV). Dropping a little but still considered to be a good source, wheat bran provides 16 percent of the daily value of iron, 14 percent of zinc and copper and 9 percent of potassium. The final mineral found in wheat bran is calcium (2 percent of the DV).
Fatty Acids

Even though wheat bran contains a small amount of saturated fat (0.2 g or 1 percent of the DV) it also provides healthy omega-3 and omega-6 fatty acids. A half-cup of wheat bran provides 46.8 mg of omega-3 fatty acids and 571 mg of omega-6 fatty acids.

More info http://www.livestrong.com/article/41...n-information/


The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour. 60% extraction—the standard for most wheat products in the United States, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies—means that 40% of the original wheat grain was removed, and only 60% is left. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain—its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.

http://www.livestrong.com/article/41...n-information/


HONEY

Although our food ranking system did not qualify honey as a dense source of traditional nutrients, it did emerge as a source of vitamin B2, vitamin B6, iron and manganese.

Speakers at the First International Symposium on Honey and Human Health, held in Sacramento, CA, January 8, 2008, presented a number of research papers. (Fessenden R. Report to the Committee for the Promotion of Honey and Health) Findings include:
  • Different varietals of honey possess a large amount of friendly bacteria (6 species of lactobacilli and 4 species of bifidobacteria), which may explain many of the "mysterious therapeutic properties of honey."
  • Lactobacilli, which deliver protective and beneficial benefits to bees as well as humans, were not found in the bees' honey stomach during the winter months when the bees under investigation were fed sucrose, indicating that certain bee-feeding practices may have dangerous and unwanted effects on bees.
  • Honey may promote better blood sugar control. Proper fueling of the liver is central to optimal glucose metabolism during sleep and exercise. Honey is the ideal liver fuel because it contains a nearly 1:1 ratio of fructose to glucose. Fructose "unlocks" the enzyme from the liver cell's nucleus that is necessary for the incorporation of glucose into glycogen (the form in which sugar is stored in the liver and muscle cells). An adequate glycogen store in the liver is essential to supply the brain with fuel when we are sleeping and during prolonged exercise. When glycogen stores are insufficient, the brain triggers the release of stress hormones—adrenalin and cortisol—in order to convert muscle protein into glucose. Repeated metabolic stress from cortisol produced when less than optimal liver glycogen stores are available during sleep, leads over time, to impaired glucose metabolism, insulin resistance, diabetes, and increased risk for cardiovascular disease and obesity.
  • Experimental evidence indicates that consumption of honey may improve blood sugar control and insulin sensitivity compared to other sweeteners. The body's tolerance to honey is significantly better than to sucrose or glucose alone. Individuals with greater glucose intolerance (e.g., those with mild diabetes and Type 1 diabetes) showed significantly better tolerance to honey than sucrose. In addition, the antioxidants in honey, which have been shown to reduce oxidative stress, frequently by a larger factor than can be explained by their actual amount, may be beneficial for diabetics and help to improve endothelial function (the function of the cells that make up the lining of our blood vessels) and vascular health.
  • In a year-long animal study comparing the effects of sucrose, honey and a low glycemic index (GI) sugar-free diet, rats on the honey-based diet showed: reduced weight gain and percentage of body fat, decreased anxiety, better spatial recognition memory, improved HDL cholesterol (15-20% higher than rats fed sugar or sucrose diets), improved blood sugar levels (HA1c), and reduced oxidative damage.
  • Honey has been shown to be a more effective cough suppressant for children ages 2-18 than dextromethorphan (see "One Study Finds Buckwheat Honey To Be a Successful Cough Medicine" earlier in this Health Benefits section)
  • Honey boosts immunity. Research conducted in several hospitals in Israel found honey effective in decreasing the incidence of acute febrile neutropenia (when high fever reduces white blood cell count) in 64% of patients. Honey also reduced the need for Colony Stimulating Factor (a compound produced in the cells lining the blood vessels that stimulate bone marrow to produce more white blood cells) in 60% of patients with acute febrile neutropenia; increased neutrophil count (another type of white blood cell), decreased thrombocytopenia (low platelet count), and stabilized hemoglobin levels at >11 gm/dl (a bit low but way better than full blown anemic).
  • 32% of the cancer patients involved in the above immunity research reported improved quality of life.
http://www.whfoods.com/genpage.php?t...dspice&dbid=96