{"id":238999,"date":"2021-05-17T09:00:00","date_gmt":"2021-05-17T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/15-protivnetnih-zivil-ki-jih-morate-vkljuciti-v-svojo-prehrano-intelligent-labs\/"},"modified":"2025-09-23T12:49:45","modified_gmt":"2025-09-23T11:49:45","slug":"15-protivnetnih-zivil-ki-jih-morate-vkljuciti-v-svojo-prehrano-intelligent-labs","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/sl-si\/15-protivnetnih-zivil-ki-jih-morate-vkljuciti-v-svojo-prehrano-intelligent-labs\/","title":{"rendered":"15 protivnetnih \u017eivil, ki jih morate vklju\u010diti v svojo prehrano"},"content":{"rendered":"\r\n<p>Vnetje je klju\u010dna komponenta obrambnega odziva na\u0161ega telesa. To je na\u010din va\u0161ega telesa, s katerim vam \u017eeli povedati, da se bojuje proti vsiljivcem, kar je odli\u010dno! Torej, akutno ali kratko\u010dasno vnetje je DOBRO. Ampak ko vnetje traja dlje \u010dasa, govorimo o kroni\u010dnem vnetju, kar je SLABO, saj lahko vodi do \u0161tevilnih zdravstvenih te\u017eav. \u010ceprav obstajajo moderna zdravila, ki zmanj\u0161ujejo vnetje, se bomo osredoto\u010dili na prehrano. Danes bomo govorili o 15 protivnetnim \u017eivilom, ki vam lahko pomagajo pri simptomih kroni\u010dnega vnetja.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Ampak prvo, katera so zdravstvena tveganja povezana s kroni\u010dnim vnetjem?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Kroni\u010dno vnetje \u2013 ki lahko traja leta \u2013 lahko predstavlja resno gro\u017eno va\u0161emu zdravju. Drasti\u010dno pove\u010da tveganje za nastanek \u0161tevilnih bolezni (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">1, 2<\/a>), kot so:<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-table\">\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td>Sladkorna bolezen tipa 2<\/td>\r\n<td>Hipertenzija<\/td>\r\n<td>Artritis in bolezni sklepov<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Sr\u010dno-\u017eilne bolezni<\/td>\r\n<td>Kroni\u010dna odpoved ledvic<\/td>\r\n<td>Depresija<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Alergije<\/td>\r\n<td>Rak<\/td>\r\n<td>Metaboli\u010dni sindrom<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Sindrom policisti\u010dnih ovarijev (PCOS)<\/td>\r\n<td>Nealkoholna ma\u0161\u010dobna jetrna bolezen<\/td>\r\n<td>Kroni\u010dna obstruktivna plju\u010dna bolezen (KOPB)<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Torej, kaj to\u010dno se skriva za kroni\u010dnim vnetjem?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>O\u010ditno obstaja ve\u010d faktorjev (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">1, 2<\/a>):<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Prehrana polna pro-vnetne hrane, kot so ogljikovi hidrati, ocvrta hrana, sladke gazirane pija\u010de, rde\u010de meso, predelano meso, umetne trans-ma\u0161\u010dobe, in rastlinska olja.<\/li>\r\n<li>Starost<\/li>\r\n<li>Pomanjkanje fizi\u010dne aktivnosti<\/li>\r\n<li>Debelost<\/li>\r\n<li>Kajenje<\/li>\r\n<li>Stres<\/li>\r\n<li>Pomanjkanje spanja<\/li>\r\n<li>Izpostavljenost okoljskim in industrijskim onesna\u017eevalcem \u00a0<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Zakaj je u\u017eivanje protivnetnih \u017eivil nujno za tiste s kroni\u010dnim vnetjem?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Kot nam \u017ee ime pove, protivnetna \u017eivila so zdrava, nutricisti\u010dna \u017eivila, ki v na\u0161em telesu zmanj\u0161ujejo vnetje. Ponavadi so v obliki polnovrednih \u017eivil, NE predelanih \u017eivil. Polnovredna \u017eivila so minimalno predelana hrana iz ene sestavine, ki ne vsebuje ogromno sladkorja, oja\u010devalcev, in konzervansov. Obi\u010dajno gredo neposredno s kmetije na mizo, in so \u0161e vedno polna sve\u017eine, okusa in hranil!<\/p>\r\n\r\n\r\n\r\n<p>Protivnetna zdravila, kot so kortikosteroidi, pomagajo, ampak, \u010de jih jemljemo dlje \u010dasa, lahko imajo \u0161tevilne ne\u017eelene stranske u\u010dinke (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">3<\/a>). Zato se preklop na protivnetno dieto (kot je na primer mediteranska dieta), priporo\u010da vsem, ki trpijo za kroni\u010dnim vnetjem. S tem, da daste svojemu telesu pravo gorivo, lahko popravi \u0161kodo, ki je posledica kroni\u010dnega vnetja. Zdravo je, dolgotrajna re\u0161itev!\u00a0<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Kateri so primeri protivnetnih \u017eivil, ki jih lahko vklju\u010dite v svojo dieto?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Tukaj je seznam, ki vklju\u010duje razli\u010dna \u017eivila, ki pomagajo v boju proti vnetju. Seznam protivnetnih \u017eivil si natisnite in imejte s sabo, ko boste naslednji\u010d \u0161li v trgovino!\u00a0<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-253676 size-large\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/15-protivnetnih-zivil-ki-jih-morate-vkljuciti-v-svojo-prehrano-01-1-683x1024.png\" alt=\"\" width=\"683\" height=\"1024\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/15-protivnetnih-zivil-ki-jih-morate-vkljuciti-v-svojo-prehrano-01-1-683x1024.png 683w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/15-protivnetnih-zivil-ki-jih-morate-vkljuciti-v-svojo-prehrano-01-1-200x300.png 200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/15-protivnetnih-zivil-ki-jih-morate-vkljuciti-v-svojo-prehrano-01-1-768x1152.png 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/15-protivnetnih-zivil-ki-jih-morate-vkljuciti-v-svojo-prehrano-01-1-600x900.png 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/15-protivnetnih-zivil-ki-jih-morate-vkljuciti-v-svojo-prehrano-01-1.png 1000w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/h3>\r\n<h3><strong>Sadje<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Nebo je meja, ko gre za u\u017eivanje sadja na protivnetni dieti. U\u017eivajte raznoliko sve\u017ee sadje, kot so jabolka, banane, melone, pomaran\u010de, mangoji, hru\u0161ke, marelice, itd. vsak dan! Prehrana polna sadja in zelenjave je povezana z manj\u0161im tveganjem za nastanek kroni\u010dne bolezni in zdravo te\u017eo (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">4<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Listnata zelenjava<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Dieta polna zelene, listnate zelenjava kot so \u0161pina\u010da, ohrovt, blitva, rukola, solata, kal\u010dki, zelje, in \u0161vicarsko blitvo, je povezana z zmanj\u0161anjem C-reaktivnega proteina (CRP je pokazatelj vnetja), kot tudi pove\u010danje plazmatskega beta-karotena (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">5<\/a>). Raziskovalci pravijo, da ta tip protivnetne hrane pomaga zmanj\u0161ati tveganje za nastanek \u0161tevilnih kroni\u010dnih bolezni, vklju\u010dno z o\u010desnimi bolezni pri katerih je vklju\u010deno vnetje, kot je starostno pogojena degeneracija makule, suho oko, in glavkoma (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">6<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Zelenjava<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Izguba telesne te\u017ee pri debelih in prekomerno prehranjenih posameznikih je povezana z <strong>zmanj\u0161anjem<\/strong> pro-vnetnega markerja (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">7<\/a>). Torej, en na\u010din kako shuj\u0161ati, je s pove\u010danjem vnosa zelenjave. Ampak ni vsa zelenjava enaka. Na primer, zelenjava z veliko vlakninami in nizkim glikemi\u010dnim indeksom, kot je cveta\u010da, brokoli, in ohrovt, lahko pomaga pri huj\u0161anju, medtem, ko \u0161krobnata zelenjava, kot koruza, grah, in krompir lahko ima nasprotne u\u010dinke (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">8<\/a>). \u00a0<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Polnozrnate \u017eitarice<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Polnozrnate \u017eitarice so \u017eitarice, ki so minimalno predelane. Vsi trije deli zrna so nedotaknjeni \u2013 ovoj (zunanja plast), kal\u010dek (embrijo), in endosperm (hrana za kal\u010dek). V primerjavi s predelanimi \u017eitaricami, polnozrnate \u017eitarice vsebujej ve\u010d proteinov, vlaknin, vitaminov, in mineralov (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">9<\/a>). Primeri polnozrnatih \u017eitaric so polnozrnata moka, ovseni kosmi\u010di, ajda, kvinoja, proso, in rjavi ri\u017e. \u00a0<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Zdrave ma\u0161\u010dobe<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Zdrave ma\u0161\u010dobe kot so olivno olje, kokosovo olje, avokadovo olje, in mastne ribe, pomagajo izbolj\u0161ati inzulinsko ob\u010dutljivost, zmanj\u0161ati nivo vnetja, in zmanj\u0161ati ma\u0161\u010dobne zaloge v telesu. Ta zdrava olja prav tako pomagajo zmanj\u0161ati tveganje za nastanek sr\u010dno-\u017eilne bolezni (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">10<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Stro\u010dnice<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Tako kot sadje in zelenjava, stro\u010dnice kot zeleni grah, le\u010da, ara\u0161idi, \u010di\u010derika, soja, mungo fi\u017eol, limski fi\u017eol, in sladki fi\u017eol so prav tako polni hranil. Vsebujejo lektine in peptide, ki imajo protivnetne lastnosti. Medtem, ko lektin vplivajo na absorpcijo mineralov, koristi vsekako odtehtajo kakr\u0161na koli tveganaj (poleg tega jih namakanje in kuhanje uni\u010di). Stro\u010dnice in ostala hrana, ki vsebuje lektine, zmanj\u0161a tveganje za nastanek sr\u010dne bolezni in diabetesa tipa 2 (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">11<\/a>).<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-71193\" src=\"https:\/\/eu.intelligentlabs.org\/sl-si\/wp-content\/uploads\/sites\/59\/2021\/05\/2-1024x512.jpg\" alt=\"ore\u0161ki so dobri za vas\r\nprotivnetna \u017eivila\" \/><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Ore\u0161\u010dki<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Ore\u0161\u010dki kot so mandeljni, pistacije, orehi, le\u0161niki, in makadamski ore\u0161\u010dki so bogati z omega-3 ma\u0161\u010dobnimi kislinami, vlakninami, magnezijem in ostalimi prehranskimi minerali, in antioksidanti. Pogosto u\u017eivanje ore\u0161\u010dkov je povezano z zmanj\u0161anjem nivoja vnetja v telesu, kot tudi izbolj\u0161anjem lipidnega profila, zmanj\u0161anjem krvnega tlaka, in zmanj\u0161anjem inzulinske rezistence (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">12<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Semena<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Chia semena, lanena semena, bu\u010dna semena, in son\u010dni\u010dna semena je le nekaj primerov protivnetnih \u017eivil v tej kategoriji. Semena so zelo hranilna, saj vsebujejo vsa hranila in materiale, potrebni za razvoj rastline. Dieta polna ore\u0161\u010dkov in semen lahko zmanj\u0161a tveganje za nastanek bolezni in pove\u010da \u017eivljenjsko dobo (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">13<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Perutnina<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Rde\u010de meso je bogato s hranili, ampak \u010de ga pojemo preve\u010d, lahko povzro\u010da vnetje in oksidativni stres, in tako povzro\u010da \u0161tevilne zdravstvene te\u017eave (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">14<\/a>). Belo meso, ali bolj podrobno, perutnina, kot sta pi\u0161\u010danec in puran, sta bolj primerna za protivnetno dieto. Glede na \u0161tudijo objavljeno v Nutrients journal, u\u017eivanje belega mesa celo zmanj\u0161a tveganje za nastanek raka \u017eelodca (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">15<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Morski sade\u017ei<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Morski sade\u017ei kot so ribe in \u0161koljke so polne omega-3 ma\u0161\u010dobnih kislin (\u0161e posebej mastne ribe kot so losos, tuna, sardine, in sku\u0161a), kot tudi dolg seznam vitaminov in mineralov. Nekatere vrste ribe so manj mastne, ampak \u0161e vedno izjemno bogate s hranili (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">16<\/a>). Glede na Arthritis Foundation, u\u017eivanje 200 do 600 gramov mastne ribe, vsaj 2-4 krat na teden, lahko zmanj\u0161a vnetje in \u0161\u010diti srce (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">17<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Jajca<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Jajca so ena izmed najbolj zdravih \u017eivil na svetu. Nenazadnje, \u010de jih pustimo, da se izvalijo, se iz njih ravije \u017eival! Jajca so odli\u010den vir beljakovin, \u017eeleza, vitaminov A, B2, in B12, holina, cinka, in kalcija (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">18<\/a>). Glede na nedavno objavljeno pregled literature, delujejo jajca pro- in proti-vnetno. V zdravi populaciji imajo pro-vnetne u\u010dinke (kar je pomembno, ker je akutno vnetje pomemben odziv imunskega sistema!). Vendar, med debelimi in prekomerno te\u017ekimi posamezniki, so bili proti-vnetni u\u010dinki bolj izpostavljeni (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">19<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Mle\u010dni izdelki<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Mle\u010dni izdelki so bogati s kalcijem in so znani po njihovih pozitivnih u\u010dinkih na rast kosti. Sem spadajo mleko, maslo, sir, jogurt, in smetana. Sistemati\u010dni pregled naklju\u010dnih klini\u010dnih \u0161tudij leta 2019 je pokazal, da imajo mle\u010dni izdelki klju\u010dne protivnetne u\u010dinke pri zdravih posameznikih in pri tistih z metabolnim sindromom (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">20<\/a>).<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-71194\" src=\"https:\/\/eu.intelligentlabs.org\/sl-si\/wp-content\/uploads\/sites\/59\/2021\/05\/3-1024x512.jpg\" alt=\"za\u010dimbe in zeli\u0161\u010da kot sta kurkumin in kurkuma, pomagata proti vnetju\r\nprotivnetna \u017eivila\" \/><\/figure>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Zeli\u0161\u010da in za\u010dimbe<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Glede na <a href=\"https:\/\/www.britannica.com\/topic\/list-of-herbs-and-spices-2024392\" target=\"_blank\" rel=\"noreferrer noopener\">Britannica<\/a>, obstaja ve\u010d kot 70 zeli\u0161\u010d in za\u010dimb. Ne samo, da k na\u0161im najljub\u0161im jedem dodajo okus, ampak ve\u010dina jih prav tako ima zdravstvene koristi, od protivnetnih do antioksidativnih in protimikrobnih u\u010dinkih. Glede na sistemati\u010dni pregled, objavljen v reviji Genes and Nutrition, slednja \u017eivila in za\u010dimbe imajo protivnetne u\u010dinke (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">21<\/a>):<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-table\">\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td>Kurkuma<\/td>\r\n<td>\u017dajbelj<\/td>\r\n<td>Meta<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Pehtran<\/td>\r\n<td>Bazilika<\/td>\r\n<td>Peter\u0161ilj<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Ingver<\/td>\r\n<td>Ro\u017emarin<\/td>\r\n<td>\u010cili paprika<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Origano<\/td>\r\n<td>Timijan<\/td>\r\n<td>\u00a0<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n<p>Kurkumin (snov, ki jo najdemo v Kurkumi) je posebna u\u010dinkovita protivnetna za\u010dimba. Vendar, edina te\u017eave pri u\u017eivanju kurkume je, da kurkumin predstavlja le 3% te\u017ee kurkume (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">22<\/a>). Torej, \u010de ho\u010dete izkusiti zdravstvene koristi kurkumina, je to najbolje storiti v obliki prehranskega dodatka, \u0161e posebej <a href=\"https:\/\/www.intelligentlabs.org\/meriva-curcumin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Meriva Curcumin<\/strong><\/a> Ponujamo dve vrsti dodatka brez soje: <a href=\"https:\/\/www.intelligentlabs.org\/product\/meriva-500\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Meriva Curcumin 500mg<\/strong><\/a> in <a href=\"https:\/\/www.intelligentlabs.org\/product\/meriva-250\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>250mg<\/strong><\/a>.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Temna \u010dokolada<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Temna \u010dokolada morda ni najljub\u0161a vrsta \u010dokolada, ampak ko pridemo do zdravstvenih koristi, je dosti bolj zdrava kot njena \u201csvetlej\u0161a\u201d sestri\u010dna. Vsaka \u010dokolada, ki vsebuje vsaj 70% kakava, se smatra kot \u201ctemna\u201d. Je polna antioksidantov kot so bioflavonoidi, resveratrol, in PQQ, ki pomagajo zmanj\u0161ati vnetje in zmanj\u0161ajo tveganje za nastanek sr\u010dne bolezni (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">23, 24<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Kostna juha<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>\u017de dolgo preden je kostna juha za\u010dela kro\u017eiti v wellness industriji, so ljudje \u017ee stoletja pili toplo kostno juho za laj\u0161anje vro\u010dine in prehlada. Odvisno od tipa uporabljenih kosti, je ta popularna ljudska jed odli\u010den vir kolagena, aminokislin, in mineralov kot so kalcij, magnezij, kalij, in fosfor (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">25<\/a>). Toda doslej zgodnje \u0161tudije ka\u017eejo, da sta v ozadju potencialnega protivnetnega u\u010dinka kostne juhe, aminokislini glicin in arginin\u00a0 (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">26, 27<\/a>).<\/p>\r\n\r\n\r\n\r\n<p>Tukaj je seznam teh 15 protivnetnih \u017eivil:<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-table\">\r\n<table>\r\n<tbody>\r\n<tr>\r\n<td><strong>Tip hrane<\/strong><\/td>\r\n<td><strong>Primeri<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Sadje<\/td>\r\n<td>jabolka, banane, jagode, melone, pomaran\u010de, mangoji, hru\u0161ke, marelice<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Listnata zelenjava<\/td>\r\n<td>\u0161pina\u010da, listno zelje, rukola, solata, kal\u010dki, indijska gor\u010dica, listnati ohrovt, zelje, blitva<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Zelenjava<\/td>\r\n<td>cveta\u010da, brokoli, brsti\u010dni ohrovt<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Polnozrnate \u017eitarice<\/td>\r\n<td>polnozrnata moka, polnozrnati ovseni kosmi\u010di, ajda, kvinoja, proso, rjavi ri\u017e<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Zdrave ma\u0161\u010dobe<\/td>\r\n<td>olivno olje, kokosovo olje, avokadovo olje, mastne ribe<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Stro\u010dnice<\/td>\r\n<td>zeleni grah, le\u010da, ara\u0161idi, \u010di\u010derika, soja, mungon fi\u017eol, limsko fi\u017eol, sladkorni grah<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Ore\u0161\u010dki<\/td>\r\n<td>mandeljni, pistacije, orehi, le\u0161niki, makadamski ore\u0161\u010dki<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Semena<\/td>\r\n<td>chia semena, lanena semena, bu\u010dna semena, son\u010dni\u010dna semena<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Perutnina<\/td>\r\n<td>pi\u0161\u010danec, puran, raca, gos, fazan<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Morski sade\u017ei<\/td>\r\n<td>sladkovodne ribe, morske ribe, \u0161koljke, hobotnica, kozice, rakci<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Jajca<\/td>\r\n<td>omega-3 obogatena jajca, pasterizirana jajca, organska jajca<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Mle\u010dni izdelki<\/td>\r\n<td>mleko, maslo, sir, jogurt, smetana<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Zeli\u0161\u010da in za\u010dimbe<\/td>\r\n<td>kurkumin, \u017eajbelj, meta, pehtran, bazilika, peter\u0161ilj, ro\u017emarin, \u010dili paprika, origano, timijan<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Temna \u010dokolada<\/td>\r\n<td>mora biti vsaj 70% kakava<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>Kostna juha<\/td>\r\n<td>narejena iz \u017eivalskih kosti kot so pi\u0161\u010danec, govedina, puran, ali celo ribjih kosti<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" class=\"wp-image-71195\" src=\"https:\/\/eu.intelligentlabs.org\/sl-si\/wp-content\/uploads\/sites\/59\/2021\/05\/4-1024x512.jpg\" alt=\"\u017eenska pije zeleni smuti\r\nprotivnetna \u017eivila\" \/><\/figure>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Kak\u0161ne so koristi u\u017eivanja protivnetnih \u017eivil?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>Vsa protivnetna \u017eivila omenjena zgoraj so zdrava in okusna. A \u010de so va\u0161i brbon\u010dice natan\u010dno nastavljene tako, da cenijo le ocvrto, umetno sladkano in visoko kalori\u010dno sorto, se boste morda te\u017eko prilagodili naravnim okusom polnovrednih \u017eivil! V upanju, da vas vodo koristi omenjene spodaj, prepri\u010dale, da preklopite na dieto, ki se bo borila proti vnetju. \u00a0<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Zdrava te\u017ea<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Za razliko od vseh praznih kalorij, ki jih dobite v \u0161tevilnih predelanih nezdravih \u017eivilih, u\u017eivanje velike koli\u010dine sadja in zelenjave vsak dan, pomaga pri spodbujanju zdrave telesne te\u017ee (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">4, 8<\/a>). To bo vodilo k zmanj\u0161anji protivnetnih markerjev, saj je izguba te\u017ee kriti\u010den dejavnik pri zmanj\u0161anju vnetja (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">29<\/a>)! \u00a0<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Izbolj\u0161anje inzulinske ob\u010dutljivosti<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>Z vnosom zdravih ma\u0161\u010dob v dieto, imate mo\u017enost izkusiti izbolj\u0161anje inzulinske ob\u010dutljivosti. To vpliva dobro na va\u0161e zdravje, saj inzulinska ob\u010dutljivost pomaga izbolj\u0161ati koncentracijo sladkorja, ki potem zmanj\u0161a tveganje za nastanek sladkorne bolezni tipa 2, PCOS, metabolnega sindroma in drugo (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">10, 30<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Zmanj\u0161ana verjetnost za nastanek \u0161tevilnih bolezni<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>V tem \u010dlanku smo citirali \u0161tevilne \u0161tudije, ki podpirajo trditev, da bo u\u017eivanje protivnetnih \u017eivil zmanj\u0161alo tveganje za razli\u010dne kroni\u010dne vnetne bolezni (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">4-30<\/a>).<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\"><strong>Bolj\u0161e razpolo\u017eenje in energija<\/strong><\/h3>\r\n\r\n\r\n\r\n<p>U\u017eivanje zdrave hrane ne zni\u017ea samo kroni\u010dnega vnetja, ampak boste lahko prav tako izkusili izbolj\u0161anje mentalnih sposobnosti! Raziskave ka\u017eejo, da obstaja pozitivna povezava med sre\u010do in zdravo dieto, ki je prete\u017eno sestavljena iz sadja in zelenjave \u00a0(za maksimalno sre\u010do pojejte vsaj 3 porcije na dan) (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">31<\/a>)!<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Pripravljeni, da preklopite na protivnetno dieto?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p>U\u017eivanje hranljivih, protivnetnih \u017eivil, kakr\u0161na smo delili na zgornjem seznamu protivnetnih \u017eivil, lahko naredi \u010dude\u017ee za va\u0161e zdravje. Svojega kroni\u010dnega vnetja ne boste le nadzorovali in zmanj\u0161ali tveganje za vso \u0161kodo, ki ga lahko povzro\u010di, temve\u010d boste tudi prispevali k va\u0161i kondiciji in veselju!<\/p>\r\n\r\n\r\n\r\n<p>[vc_row el_id=&#8221;references&#8221;][vc_column][vc_toggle title=&#8221;Viri&#8221; el_class=&#8221;faqs&#8221;]<br \/>(1) Pahwa R, Goyal A, Bansal P, et al. Chronic Inflammation. [Updated 2020 Nov 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493173\/<\/p>\r\n\r\n\r\n\r\n<p>(2) Furman, David et al. \u201cChronic inflammation in the etiology of disease across the life span.\u201d Nature medicine vol. 25,12 (2019): 1822-1832. doi:10.1038\/s41591-019-0675-0<\/p>\r\n\r\n\r\n\r\n<p>(3) \u201cCorticosteroids.\u201d Cleveland Clinic, 2020, my.clevelandclinic.org\/health\/drugs\/4812-corticosteroids.<\/p>\r\n\r\n\r\n\r\n<p>(4) Pem, Dhandevi, and Rajesh Jeewon. \u201cFruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article.\u201d Iranian journal of public health vol. 44,10 (2015): 1309-21.<\/p>\r\n\r\n\r\n\r\n<p>(5) Schultz, Hannah, et al. \u201cRising Plasma Beta-Carotene Is Associated With Diminishing C-Reactive Protein in Patients Consuming a Dark Green Leafy Vegetable\u2013Rich, Low Inflammatory Foods Everyday (LIFE) Diet.\u201d American Journal of Lifestyle Medicine, 2019, p. 155982761989495. Crossref, doi:10.1177\/1559827619894954.<\/p>\r\n\r\n\r\n\r\n<p>(6) \u201cStudy Finds Diet Abundant in Leafy Vegetables May Reduce Risk of Diseases Involving Chronic Inflammation \u2013 Penn Medicine.\u201d Penn Medicine, 2020, www.pennmedicine.org\/departments-and-centers\/ophthalmology\/about-us\/news\/department-news\/diet-and-chronic-inflammation.<\/p>\r\n\r\n\r\n\r\n<p>(7) Bianchi, Vittorio Emanuele. \u201cWeight loss is a critical factor to reduce inflammation.\u201d Clinical nutrition ESPEN vol. 28 (2018): 21-35. doi:10.1016\/j.clnesp.2018.08.007<\/p>\r\n\r\n\r\n\r\n<p>(8) Bertoia, Monica L., et al. \u201cChanges in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies.\u201d PLOS Medicine, edited by Fahad Razak, vol. 12, no. 9, 2015, p. e1001878. Crossref, doi:10.1371\/journal.pmed.1001878.<\/p>\r\n\r\n\r\n\r\n<p>(9) \u201cWhat Is a Whole Grain? | The Whole Grains Council.\u201d Oldways Whole Grains Council, 2021, wholegrainscouncil.org\/what-whole-grain.<\/p>\r\n\r\n\r\n\r\n<p>(10) DiNicolantonio, James J, and James H O\u2019Keefe. \u201cGood Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity.\u201d Missouri medicine vol. 114,4 (2017): 303-307.<\/p>\r\n\r\n\r\n\r\n<p>(11) \u201cLectins.\u201d The Nutrition Source, 4 Nov. 2019, www.hsph.harvard.edu\/nutritionsource\/anti-nutrients\/lectins.<\/p>\r\n\r\n\r\n\r\n<p>(12) Salas-Salvad\u00f3, Jordi et al. \u201cThe effect of nuts on inflammation.\u201d Asia Pacific journal of clinical nutrition vol. 17 Suppl 1 (2008): 333-6.<\/p>\r\n\r\n\r\n\r\n<p>(13) Tucker, L A. \u201cConsumption of Nuts and Seeds and Telomere Length in 5,582 Men and Women of the National Health and Nutrition Examination Survey (NHANES).\u201d The journal of nutrition, health &amp; aging vol. 21,3 (2017): 233-240. doi:10.1007\/s12603-017-0876-5<\/p>\r\n\r\n\r\n\r\n<p>(14) Montonen, Jukka et al. \u201cConsumption of red meat and whole-grain bread in relation to biomarkers of obesity, inflammation, glucose metabolism and oxidative stress.\u201d European journal of nutrition vol. 52,1 (2013): 337-45. doi:10.1007\/s00394-012-0340-6<\/p>\r\n\r\n\r\n\r\n<p>(15) Kim, Seong Rae et al. \u201cEffect of Red, Processed, and White Meat Consumption on the Risk of Gastric Cancer: An Overall and Dose\u207bResponse Meta-Analysis.\u201d Nutrients vol. 11,4 826. 11 Apr. 2019, doi:10.3390\/nu11040826<\/p>\r\n\r\n\r\n\r\n<p>(16) Oehlenschl\u00e4ger, J\u00f6rg. \u201cSeafood: nutritional benefits and risk aspects.\u201d International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition vol. 82,3 (2012): 168-76. doi:10.1024\/0300-9831\/a000108<\/p>\r\n\r\n\r\n\r\n<p>(17) \u201cBest Fish for Arthritis | Arthritis Foundation.\u201d Arthritis Foundation, 2021, www.arthritis.org\/health-wellness\/healthy-living\/nutrition\/healthy-eating\/best-fish-for-arthritis.<\/p>\r\n\r\n\r\n\r\n<p>(18) R\u00e9hault-Godbert, Sophie et al. \u201cThe Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health.\u201d Nutrients vol. 11,3 684. 22 Mar. 2019, doi:10.3390\/nu11030684<\/p>\r\n\r\n\r\n\r\n<p>(19) Sajadi Hezaveh, Zohreh et al. \u201cEffect of egg consumption on inflammatory markers: a systematic review and meta-analysis of randomized controlled clinical trials.\u201d Journal of the science of food and agriculture vol. 99,15 (2019): 6663-6670. doi:10.1002\/jsfa.9903<\/p>\r\n\r\n\r\n\r\n<p>(20) Ulven, Stine M et al. \u201cMilk and Dairy Product Consumption and Inflammatory Biomarkers: An Updated Systematic Review of Randomized Clinical Trials.\u201d Advances in nutrition (Bethesda, Md.) vol. 10,suppl_2 (2019): S239-S250. doi:10.1093\/advances\/nmy072<\/p>\r\n\r\n\r\n\r\n<p>(21) V\u00e1zquez-Fresno, Rosa et al. \u201cHerbs and Spices- Biomarkers of Intake Based on Human Intervention Studies \u2013 A Systematic Review.\u201d Genes &amp; nutrition vol. 14 18. 22 May. 2019, doi:10.1186\/s12263-019-0636-8<\/p>\r\n\r\n\r\n\r\n<p>(22) Tayyem, Reema F et al. \u201cCurcumin content of turmeric and curry powders.\u201d Nutrition and cancer vol. 55,2 (2006): 126-31. doi:10.1207\/s15327914nc5502_2<\/p>\r\n\r\n\r\n\r\n<p>(23) Monagas, Maria et al. \u201cEffect of cocoa powder on the modulation of inflammatory biomarkers in patients at high risk of cardiovascular disease.\u201d The American journal of clinical nutrition vol. 90,5 (2009): 1144-50. doi:10.3945\/ajcn.2009.27716<\/p>\r\n\r\n\r\n\r\n<p>(24) Khan, Nasiruddin et al. \u201cCocoa polyphenols and inflammatory markers of cardiovascular disease.\u201d Nutrients vol. 6,2 844-80. 21 Feb. 2014, doi:10.3390\/nu6020844<\/p>\r\n\r\n\r\n\r\n<p>(25) Hsu, Der-Jen et al. \u201cEssential and toxic metals in animal bone broths.\u201d Food &amp; nutrition research vol. 61,1 1347478. 18 Jul. 2017, doi:10.1080\/16546628.2017.1347478<\/p>\r\n\r\n\r\n\r\n<p>(26) Wijnands, Karolina A P et al. \u201cArginine and citrulline and the immune response in sepsis.\u201d Nutrients vol. 7,3 1426-63. 18 Feb. 2015, doi:10.3390\/nu7031426<\/p>\r\n\r\n\r\n\r\n<p>(27) Razak, Meerza Abdul et al. \u201cMultifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review.\u201d Oxidative medicine and cellular longevity vol. 2017 (2017): 1716701. doi:10.1155\/2017\/1716701<\/p>\r\n\r\n\r\n\r\n<p>(28) Tsigalou, Christina et al. \u201cMediterranean Diet as a Tool to Combat Inflammation and Chronic Diseases. An Overview.\u201d Biomedicines vol. 8,7 201. 8 Jul. 2020, doi:10.3390\/biomedicines8070201<\/p>\r\n\r\n\r\n\r\n<p>(29) Bianchi, Vittorio Emanuele. \u201cWeight loss is a critical factor to reduce inflammation.\u201d Clinical nutrition ESPEN vol. 28 (2018): 21-35. doi:10.1016\/j.clnesp.2018.08.007<\/p>\r\n\r\n\r\n\r\n<p>(30) Freeman AM, Pennings N. Insulin Resistance. [Updated 2020 Jul 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507839\/<\/p>\r\n\r\n\r\n\r\n<p>(31) Veenhoven, Ruut. \u201cWill Healthy Eating Make You Happier? A Research Synthesis Using an Online Findings Archive.\u201d Applied Research in Quality of Life, 14 Aug. 2019, link.springer.com\/article\/10.1007\/s11482-019-09748-7\/<\/p>\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n\r\n\r\n<p>&nbsp;<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Vnetje je klju\u010dna komponenta obrambnega odziva na\u0161ega telesa. To je na\u010din va\u0161ega telesa, s katerim vam \u017eeli povedati, da se bojuje proti vsiljivcem, kar je odli\u010dno! Torej, akutno ali kratko\u010dasno vnetje je DOBRO. 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