{"id":259238,"date":"2021-04-29T12:08:00","date_gmt":"2021-04-29T10:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259238"},"modified":"2025-09-26T17:06:54","modified_gmt":"2025-09-26T15:06:54","slug":"kako-unositi-vise-kolagena-putem-prehrane","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-unositi-vise-kolagena-putem-prehrane\/","title":{"rendered":"Kako unositi vi\u0161e kolagena putem prehrane?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-unositi-vise-kolagena-putem-prehrane\/#Sto_je_kolagen\" title=\"\u0160to je kolagen?\">\u0160to je kolagen?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-unositi-vise-kolagena-putem-prehrane\/#Koje_su_blagodati_kolagena\" title=\"Koje su blagodati kolagena?\">Koje su blagodati kolagena?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-unositi-vise-kolagena-putem-prehrane\/#Rizici_koji_utjecu_na_gubitak_kolagena\" title=\"Rizici koji utje\u010du na gubitak kolagena\">Rizici koji utje\u010du na gubitak kolagena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-unositi-vise-kolagena-putem-prehrane\/#Kako_unositi_vise_kolagena\" title=\"Kako unositi vi\u0161e kolagena?\">Kako unositi vi\u0161e kolagena?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Patite li od<strong>&nbsp;bolova u koljenu i neelasti\u010dne ko\u017ee?<\/strong>&nbsp;Mo\u017eda biste trebali razmisliti o&nbsp;<strong>suplementaciji kolagenom.<\/strong>&nbsp;Ne znate&nbsp;<strong>kako<\/strong>? Evo<strong>&nbsp;nekoliko zagarantiranih savjeta o tome kako<\/strong>&nbsp;u\u010dinkovitije, a posebno ugodnije&nbsp;<strong>uzimati kolagen.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_kolagen\"><\/span>\u0160to je kolagen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolagen je op\u0107i pojam za odre\u0111enu vrstu&nbsp;<strong>strukturnih proteina<\/strong>, koji se nalaze u ko\u017ei i vezivnim tkivima kod i \u017eivotinja i ljudi. Ova vrsta proteina \u010dini oko&nbsp;<strong>30% ukupnih proteina u tijelu<\/strong>. Iznimna je zbog \u010dinjenice da sadr\u017ei do&nbsp;<strong>19 aminokiselina<\/strong>, uklju\u010duju\u0107i&nbsp;<strong>glicin, prolin, lizin i arginin.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [3] [6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min-1124x843.jpg\" alt=\"\u0160to je kolagen?\" class=\"wp-image-185396\" style=\"width:843px;height:632px\" title=\"\u0160to je kolagen?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Da bi stvari bile te\u017ee,&nbsp;<strong>ne postoji samo jedna vrsta kolagena<\/strong>. Postoji \u010dak&nbsp;<strong>16 vrsta kolagena<\/strong>, koji se razlikuju po strukturi i funkciji. Me\u0111utim, 80 do 90% ljudskog tijela se sastoji uglavnom od&nbsp;<strong>I, II i III tipa kolagena<\/strong>. Tip I uglavnom se javlja u<strong>&nbsp;ko\u017ei, tetivama, ligamentima, organima i kostima.<\/strong>&nbsp;Tip II se&nbsp;<strong>uglavnom nalazi u hrskavici<\/strong>, a tip III se nalazi u<strong>&nbsp;ko\u017ei, mi\u0161i\u0107ima i krvnim \u017eilama.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1011\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-1124x1011.jpg\" alt=\"\u0160to je kolagen?\" class=\"wp-image-185435\" style=\"width:843px;height:758px\" title=\"\u0160to je kolagen?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-1124x1011.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-400x360.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-1536x1382.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-2048x1843.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koje_su_blagodati_kolagena\"><\/span>Koje su blagodati kolagena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 smo vam objasnili \u0161to je kolagen i gdje se to\u010dno nalazi. No, ono \u0161to vas vjerojatno vi\u0161e zanima su&nbsp;<strong>njegove<\/strong>&nbsp;brojne&nbsp;<strong>prednosti.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pobolj\u0161ava zdravlje ko\u017ee \u2013&nbsp;<\/strong>Kolagen&nbsp;<strong>usporava starenje ko\u017ee hidratiziraju\u0107i je, smanjuju\u0107i bore i pobolj\u0161avaju\u0107i njezinu ukupnu elasti\u010dnost.<\/strong><\/li>\n\n\n\n<li><strong>Podr\u017eava&nbsp;<a href=\"https:\/\/gymbeam.hr\/prehrana-zglobova\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravlje zglobova<\/a>&nbsp;\u2013&nbsp;<\/strong>bavljenje pretjeranom dugotrajnom fizi\u010dkom aktivno\u0161\u0107u i prola\u017eenje kroz proces starenja ostavlja tragove na&nbsp;<strong>zglobovima<\/strong>&nbsp;ljudi,&nbsp;<strong>pove\u0107ava&nbsp;<\/strong>se njihovo<strong>&nbsp;tro\u0161enje.&nbsp;<\/strong>Kolagen u obliku dodatak prehrani&nbsp;<strong>mo\u017ee pomo\u0107i u obnavljaju<\/strong>&nbsp;ili&nbsp;<strong>spre\u010davanju uni\u0161tavanja hrskavice u zglobovima.<\/strong><\/li>\n\n\n\n<li><strong>Poma\u017ee u pove\u0107anju mi\u0161i\u0107ne mase \u2013&nbsp;<\/strong>mi\u0161i\u0107i se tako\u0111er sastoje od<strong>&nbsp;vezivnog tkiva<\/strong>, pa nije iznena\u0111uju\u0107e da je dio proteina u mi\u0161i\u0107ima<strong>&nbsp;tako\u0111er kolagen.<\/strong><\/li>\n\n\n\n<li><strong>Spre\u010dava gubitak ko\u0161tane mase \u2013&nbsp;<\/strong>kolagen se u kostima nalazi u velikim koli\u010dinama, \u0161to ih&nbsp;<strong>\u010dini jakima i \u0161titi ih od ozljeda.<\/strong>&nbsp;Kako osoba stari,&nbsp;<strong>velika koli\u010dina<\/strong>&nbsp;kolagena se&nbsp;<strong>gubi iz kostiju<\/strong>&nbsp;i razvija se neugodan problem \u2013&nbsp;<strong>osteoporoza.<\/strong>&nbsp;Pokazalo se da su<strong>&nbsp;optimalni dodaci kolagena<\/strong>&nbsp;ili kombinacija kolagena i kalcija&nbsp;<strong>u\u010dinkoviti protiv razrje\u0111ivanja kostiju i u prevenciji protiv osteoporoze.&nbsp;<\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[4]<\/span><\/li>\n\n\n\n<li><strong>Promi\u010de zdravlje srca<\/strong>&nbsp;\u2013 Neka istra\u017eivanja su se fokusirala na&nbsp;<strong>u\u010dinke kolagena na promicanje zdravlja kardiovaskularnog sustava.<\/strong>&nbsp;Pokazalo se da upotreba kolagena&nbsp;<strong>smanjuje krutost arterija<\/strong>&nbsp;i smanjuje&nbsp;<strong>razinu lipoproteina male gusto\u0107e<\/strong>&nbsp;(\u201clo\u0161\u201d LDL kolesterol). Me\u0111utim, da bi se potvrdili ovi u\u010dinci, ovu hipotezu je potrebno dodatno prou\u010diti.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<p>Za vi\u0161e informacija o<strong>&nbsp;vrstama, blagodatima, ali i suplementaciji kolagena<\/strong>, preporu\u010dujemo vam da pro\u010ditate na\u0161 opse\u017eni \u010dlanak&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kolagen-za-zdravu-kozu-i-zglobove\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako odabrati najbolji kolagen za zdravlje ko\u017ee i zglobova?<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"667\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-1124x667.jpg\" alt=\"Koje su blagodati kolagena?\" class=\"wp-image-185409\" style=\"width:843px;height:500px\" title=\"Koje su blagodati kolagena?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-1124x667.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-400x237.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-1536x912.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-2048x1215.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rizici_koji_utjecu_na_gubitak_kolagena\"><\/span>Rizici koji utje\u010du na gubitak kolagena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali za\u0161to je&nbsp;<strong>potrebno nadopunjavati razinu kolagena<\/strong>, iako ga tijelo mo\u017ee proizvesti samo? Razina kolagena u ljudskom tijelu se&nbsp;<strong>smanjuje tijekom \u017eivota zbog nekoliko faktora, kao \u0161to su:&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[1] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>dob,<\/strong><\/li>\n\n\n\n<li><strong>nedostatak nekih vitamina i minerala,<\/strong><\/li>\n\n\n\n<li><strong>pretjerani unos \u0161e\u0107era,<\/strong><\/li>\n\n\n\n<li><strong>prekomjerno izlaganje sun\u010devoj svjetlosti,<\/strong><\/li>\n\n\n\n<li><strong>autoimune bolesti,<\/strong><\/li>\n\n\n\n<li><strong>pretjerani stres,<\/strong><\/li>\n\n\n\n<li><strong>pu\u0161enje.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-1124x632.jpg\" alt=\"Rizici koji utje\u010du na gubitak kolagena\" class=\"wp-image-185448\" style=\"width:843px;height:474px\" title=\"Rizici koji utje\u010du na gubitak kolagena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_unositi_vise_kolagena\"><\/span>Kako unositi vi\u0161e kolagena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sre\u0107om, kolagen se&nbsp;<strong>mo\u017ee uzimati na nekoliko na\u010dina<\/strong>, tako da se ne morate brinuti zbog njegove niske razine. Sve \u0161to trebate je jednostavno&nbsp;<strong>odabrati pravu hranu ili dodatke prehrani!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29715,36676,9081,8059,41077,6410,5250,29943,5331,7974,38734\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana koja ima najbolji izvor kolagena<\/h3>\n\n\n\n<p>I sam kolagen se<strong>&nbsp;mo\u017ee prona\u0107i u hrani.<\/strong>&nbsp;Garantiramo vam da se ne radi samo o&nbsp;<strong>hrani \u017eivotinjskog podrijetla, vegetarijanci i vegani<\/strong>&nbsp;tako\u0111er mogu prona\u0107i ono \u0161to tra\u017ee.<strong>&nbsp;Koja hrana je najbolji izvor kolagena?<\/strong><span style=\"color: #ff6600;\"><strong>&nbsp;<\/strong><span class=\"tadv-color\">[10] [11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Riba<\/strong>&nbsp;\u2013 ne samo da je vrlo ukusna, tako\u0111er je bogata aminokiselinama koje podr\u017eavaju proizvodnju kolagena. Ko\u017ea <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribe <\/a>je posebno hranjiv dio. Jeste li se ikada zapitali za\u0161to je ko\u017ea kod ribe, nakon uklanjanja ljuske, tako glatka? To je zato \u0161to sadr\u017ei visoku koncentraciju kolagena tipa I. Kad budete jeli losos, razmislite o tome da ne uklanjate njegovu ko\u017eu.<\/li>\n\n\n\n<li><strong>Crvene papri\u010dice<\/strong>&nbsp;\u2013 bogat su izvor vitamina C, koji je klju\u010dan u stvaranju kolagena. Crvene papri\u010dice su u biti zrele zelene papri\u010dice, \u0161to je paprika zrelija, to sadr\u017ei vi\u0161e vitamina C. Iz tog razloga je crvena papri\u010dica prava vrsta <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>, koja nadopunjuje vitamin C.<\/li>\n\n\n\n<li><strong>Raj\u010dica<\/strong>&nbsp;\u2013 posebno su\u0161ena na suncu \u2013 tako\u0111er sadr\u017ei visoku razinu vitamina C, koji je potreban za proizvodnju kolagena. Raj\u010dica sadr\u017ei i antioksidans likopen, koji je poznat po tome da \u0161titi ko\u017eu od o\u0161te\u0107enja od sunca i razgradnje kolagena.<\/li>\n\n\n\n<li><strong>Temeljac od kostiju<\/strong>&nbsp;\u2013 ovo je jedan od najstarijih i najpopularnijih izvora kolagena, \u010dija je priprema zaista jednostavna. Sve \u0161to trebate je dodati govedinu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletinu <\/a>ili \u017eivotinjske kosti u lonac i pustiti da se kuhaju nekoliko sati.<\/li>\n\n\n\n<li><strong>\u0160umsko vo\u0107e<\/strong>&nbsp;\u2013 jagode, kupine, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/maline-hr\/\" class=\"ek-link\">maline<\/a> ili borovnice su pune antioksidansa, uklju\u010duju\u0107i i vitamin C. Sadr\u017ee i elagi\u010dnu kiselinu, koja \u0161titi ko\u017eu od UV zra\u010denja.<\/li>\n\n\n\n<li><strong>Govedina<\/strong>&nbsp;\u2013 popularan izvor kolagena, koji sadr\u017ei veliku koli\u010dinu cinka, ali je tako\u0111er izuzetno bogata s tri aminokiseline koje \u010dine kolagen \u2013 glicinom, prolinom i hidroksiprolinom.<\/li>\n\n\n\n<li><strong>Citrusi<\/strong>&nbsp;\u2013 limun, naran\u010da, grejp i mandarine \u2013 ovo vo\u0107e je jedno od najboljih izvora vitamina C.<\/li>\n\n\n\n<li><strong>Jaja<\/strong>&nbsp;\u2013 ako \u017eelite podr\u017eati proizvodnju kolagena i pove\u0107ati njegovu razinu u tijelu, preporu\u010dujemo vam da u\u017eivate u cijelim jajima. \u017dumanjci sadr\u017ee tip kolagena koji je odgovoran za odr\u017eavanje kose jakom i sjajnom. Bjelanjci, s druge strane, sadr\u017ee nekoliko aminokiselina koje su potrebne za pravilnu proizvodnju kolagena.<\/li>\n\n\n\n<li><strong>Tamno lisnato povr\u0107e<\/strong>&nbsp;\u2013 opet sjajan primjer hrane koja je bogata vitaminom C. Uz to, ako u\u017eivate u kelju, brokuli ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinatu<\/a>, unijet \u0107ete tako\u0111er i klorofil u zelenoj boji. Tamno lisnato povr\u0107e mo\u017ee pove\u0107ati razinu prokolagena (prete\u010da kolagena).<\/li>\n\n\n\n<li><strong>Mahunarke<\/strong>&nbsp;\u2013 Nekoliko vrsta mahunarki, poput slanutka su vrlo bogate manganom, cinkom i vitaminom C, koji poti\u010du proizvodnju kolagena.<\/li>\n\n\n\n<li><strong>Kamenice<\/strong>&nbsp;\u2013 jedan su od najboljih prirodnih izvora bakra koji poma\u017ee u proizvodnji kolagena u tijelu.<\/li>\n\n\n\n<li><strong>Pile\u0107e meso i kosti<\/strong>&nbsp;\u2013 poput govedine i ribe, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletina<\/a> je vrijedan izvor kolagena jer sadr\u017ei mnogo vezivnog tkiva. Tu su i pile\u0107e kosti, koje se mogu koristiti za pripremu \u017eelatine ili temeljca. Pile\u0107i vrat i hrskavica su posebno bogat izvor.<\/li>\n\n\n\n<li><strong>\u010ce\u0161njak<\/strong>&nbsp;\u2013 sadr\u017ei veliku koli\u010dinu sumpora koji poma\u017ee u spre\u010davanju razgradnje kolagena.<\/li>\n\n\n\n<li><strong>Indijski ora\u0161\u010di\u0107i&nbsp;<\/strong>\u2013 svi ora\u0161asti plodovi sadr\u017ee mnoge korisne tvari, ali <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijski-orascic-hr\/\" class=\"ek-link\">indijski ora\u0161\u010di\u0107i<\/a> su izuzetno bogat izvor cinka i bakra, koji podr\u017eavaju prirodnu proizvodnju kolagena.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min-1124x750.jpg\" alt=\"Hrana koja ima najbolji izvor kolagena\" class=\"wp-image-185487\" style=\"width:843px;height:563px\" title=\"Hrana koja ima najbolji izvor kolagena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamini i minerali koji podr\u017eavaju prirodnu proizvodnju kolagena<\/h3>\n\n\n\n<p>Neki&nbsp;<strong>vitamini, minerali i druge korisne tvari<\/strong>&nbsp;zna\u010dajno poma\u017eu u&nbsp;<strong>pobolj\u0161anju prirodne proizvodnje kolagena u tijelu.<\/strong>&nbsp;Osim toga, u&nbsp;<strong>kombinaciji s kolagenom u obliku dodatka prehrani<\/strong>, mogu tako\u0111er&nbsp;<strong>promicati prirodnu proizvodnju kolagena u tijelu.<\/strong>&nbsp;Koji su to?&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[8] [9] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vitamin C<\/strong><\/p>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin C<\/a>&nbsp;jedan je od&nbsp;<strong>najtra\u017eenijih vitamina<\/strong>, koje na\u0161e tijelo ne mo\u017ee proizvesti samo. \u010cak mu je toliko potreban da ga&nbsp;<strong>mo\u017ee apsorbirati i iskoristiti u roku od nekoliko sati od primanja<\/strong>. Ispunjava nekoliko va\u017enih funkcija, uklju\u010duju\u0107i&nbsp;<strong>ja\u010danje imunolo\u0161kog sustava i \u017eiv\u010danog sustava, podr\u017eava zdravlje kostiju i hrskavice<\/strong>, a prema nekoliko istra\u017eivanja<strong>&nbsp;igra i va\u017enu ulogu u za\u0161titi ko\u017ee<\/strong>. Vitamin C&nbsp;<strong>djeluje u procesu proizvodnje kolagena i elastina.<\/strong>&nbsp;Osim ovih funkcija, ima jo\u0161 jednu va\u017enu, a to je<strong>&nbsp;nu\u017ena prisutnost u stvaranju prokolagena<\/strong>. Tada se&nbsp;<strong>podvrgava procesu hidrolize,<\/strong>&nbsp;koji je neophodan za formiranje&nbsp;<strong>kona\u010dne strukture kolagena.<\/strong>&nbsp;Stoga,&nbsp;<strong>unos vitamina C je zaista klju\u010dan za proizvodnju kolagena.<\/strong><span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[15]&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim \u0161to se nalazi u mnogim namirnicama, poput citrusa i nekoliko vrsta vo\u0107a i povr\u0107a, tako\u0111er je dostupan i kao dodatak prehrani. Mo\u017eete izabrati vitamin C u obliku&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tableta<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ume\u0107ih tableta<\/a>&nbsp;ili&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-c-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">praha<\/a>. Za najbolje mogu\u0107e&nbsp;<strong>sudjelovanje vitamina C u proizvodnji kolagena<\/strong>, dostupni su i dodaci prehrani koji&nbsp;<strong>sadr\u017ee obje komponente<\/strong>&nbsp;\u2013 vitamin C + kolagen. Ako razmi\u0161ljate o suplementaciji kolagenom, provjerite je li<strong>&nbsp;vitamin C uklju\u010den u sastav.<\/strong>&nbsp;To \u0107e&nbsp;<strong>izvu\u0107i maksimum.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/09\/vitaminC_fb-min-1124x588.png\" alt=\"kolagen i vitamin c\" class=\"wp-image-185461\" style=\"width:843px;height:441px\" title=\"kolagen i vitamin c\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/vitaminC_fb-min-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/vitaminC_fb-min-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/vitaminC_fb-min.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Cink<\/strong><\/p>\n\n\n\n<p>Ovaj mineral je<strong>&nbsp;esencijalan element potreban za stvaranje kostiju<\/strong>, \u0161to pozitivno doprinosi mnogim procesima u tijelu, poput sinteze&nbsp;<strong>DNK ili promicanja plodnosti i pravilnoj reproduktivnoj funkciji.<\/strong>&nbsp;Me\u0111utim, pokazalo se da&nbsp;<a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a>&nbsp;ima&nbsp;<strong>sna\u017ene stimulativne u\u010dinke u promicanju proizvodnje kolagena<\/strong>. Rezultati istra\u017eivanja sugeriraju da cink mo\u017ee pove\u0107ati svoj osteogeni u\u010dinak poti\u010du\u0107i proliferaciju stanica, aktivnost ALP i sintezu kolagena u osteoblasti\u010dnim stanicama. Jednostavno re\u010deno, dokazano je da&nbsp;<strong>cink<\/strong>&nbsp;<strong>poti\u010de proizvodnju kolagena i poma\u017ee u pove\u0107anju gusto\u0107e kostiju.&nbsp;<\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-1124x749.jpg\" alt=\"kolagen i cink\" class=\"wp-image-185474\" style=\"width:843px;height:562px\" title=\"kolagen i cink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Bakar<\/strong><\/p>\n\n\n\n<p>Jo\u0161 jedan mineral koji igra&nbsp;<strong>va\u017enu ulogu u stvaranju kolagena<\/strong>. Bakar&nbsp;<strong>aktivira enzim<\/strong>&nbsp;u tijelu, koji se&nbsp;<strong>naziva lizil oksidaza,<\/strong>&nbsp;koji je<strong>&nbsp;potreban da bi kolagen bio zreo.<\/strong>&nbsp;Sjajan na\u010din da unesete dovoljno bakra u tijelo je bakar u obliku dodatka prehrani, ali mo\u017eete ga prona\u0107i i u&nbsp;<strong>gove\u0111oj jetri,&nbsp;<a href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijskim ora\u0161\u010di\u0107ima<\/a>, kamenicama, rakovima i<a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">&nbsp;sjemenkama suncokreta.&nbsp;<\/a><\/strong><span style=\"color: #ff6600;\" class=\"tadv-color\">[14] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mangan<\/strong><\/p>\n\n\n\n<p>Jeste li znali da je mangan izuzetno va\u017ean za&nbsp;<strong>odr\u017eavanje zdravlja kostiju i vezivnog tkiva?<\/strong>&nbsp;Stoga nije iznena\u0111uju\u0107e da njegova&nbsp;<strong>suplementacija zajedno s kolagenom<\/strong>&nbsp;ima pozitivne u\u010dinke na vas. Osim toga, protein kolagena u tijelu&nbsp;<strong>sadr\u017ei aminokiselinu prolin,<\/strong>&nbsp;koja kolagenskim vlaknima poma\u017ee dati oblik i snagu. Mangan je taj&nbsp;<strong>aktivira enzime potrebne za stvaranje prolina.<\/strong>&nbsp;Prema stru\u010dnjacima, trebali biste uzimati od 1,8 do 2,3 mg mangana na dan. Mo\u017eete ga konzumirati kao<strong>&nbsp;zaseban dodatak prehrani<\/strong>&nbsp;ili kao dio&nbsp;<strong><a href=\"https:\/\/gymbeam.hr\/multimineral\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mineralnog kompleksa<\/a><\/strong>. Me\u0111utim, mo\u017eete ga prona\u0107i i u sme\u0111oj ri\u017ei, pekan orasima i zelenom \u010daju.&nbsp;<span style=\"color: #ff6600;\" class=\"tadv-color\">[14] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Suplementiranje kolagenom<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Najbr\u017ei&nbsp;<\/strong>i<strong>&nbsp;najudobniji&nbsp;<\/strong>na\u010din da dobijete vi\u0161e kolagena je putem dodataka prehrani. Sastav pojedinih dodataka varira, ali obi\u010dno&nbsp;<strong>sadr\u017ee kolagen tipa I, II, III<\/strong>&nbsp;ili njihovu kombinaciju. Me\u0111utim, na tr\u017ei\u0161tu ga mo\u017eete prona\u0107i u&nbsp;<strong>tri glavna oblika:<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hidrolizirani kolagen<\/strong>&nbsp;\u2013 ovo je hidrolizat kolagena koji se razgra\u0111uje u manje peptide kolagena. Oni ulaze puno lak\u0161e u tijelo, bolje se apsorbiraju u krv i mogu pro\u0107i u sloj ko\u017ee koji se naziva antilop, koji je direktno odgovoran za elasti\u010dnost i \u010dvrsto\u0107u ko\u017ee. Stoga, ako \u017eelite u\u010dvrstiti i oja\u010dati ko\u017eu, probajte&nbsp;<a href=\"https:\/\/gymbeam.hr\/hidrolizirani-kolagen-runcollg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hidrolizirani kolagen<\/a>&nbsp;ili&nbsp;<a href=\"https:\/\/gymbeam.hr\/prehrana-za-zglobove-articular-drink-390-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatak prehrani<\/a>&nbsp;koji ga sadr\u017ei.<\/li>\n\n\n\n<li><strong>\u017delatina<\/strong>&nbsp;\u2013 proizvod je biljnog ili naj\u010de\u0161\u0107e \u017eivotinjskog podrijetla, dobiva se preradom vezivnog tkiva. \u017delatina \u017eivotinjskog podrijetla se naziva aspikom, a pravi se od svinjskih, gove\u0111ih, pile\u0107ih i ribljih kostiju. Kosti se termi\u010dki obra\u0111uju i filtriraju za kolagen. \u017delatina iz biljnih izvora se naziva agar ili agaroza, pravi se od morskih algi, posebno od vrste agar agar. U ovu kategoriju \u017eelatine mo\u017ee se uvrstiti i pektin, koji se pravi od kore agruma ili \u010dak zdrobljenih jabuka.<\/li>\n\n\n\n<li><strong>Nedenaturirani kolagen tip II.<\/strong>&nbsp;\u2013 to je sirova neprera\u0111ena vrsta kolagena. Ovaj se dodatak prehrani uglavnom koristi kod zdravih ljudi, koji osje\u0107aju bol nakon vje\u017ebanja i kod pacijenata s osteoartritisom koljena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, nekoliko istra\u017eivanja je pokazalo da je<strong>&nbsp;suplementacija hidroliziranim kolagenom naju\u010dinkovitija.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2020\/09\/Facetune_05-08-2020-12-52-47-min-749x1124.jpg\" alt=\"Suplementiranje kolagenom\" title=\"Suplementiranje kolagenom\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Suplementacija kolagenom kod vegetarijanaca i vegana<\/h3>\n\n\n\n<p>Budu\u0107i da je kolagen u obliku dodataka prehrani uglavnom \u017eivotinjskog podrijetla,&nbsp;<strong>onda ti dodaci prehrani nisu pogodni za vegane i vegetarijance.<\/strong>&nbsp;Sre\u0107om, kolagen se tako\u0111er mo\u017ee proizvesti upotrebom&nbsp;<strong>genetski modificiranog kvasca ili bakterija<\/strong>, koji je&nbsp;<strong>pogodan za osobe koje se protive prehrani \u017eivotinjskog podrijetla.<\/strong><strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapamtite,&nbsp;<strong>kolagen se s godinama gubi iz tijela<\/strong>, a ako u kasnijoj dobi ne \u017eelite<strong>&nbsp;patiti od bolova u zglobovima ili izgubiti elasti\u010dnost ko\u017ee<\/strong>, razmislite o njegovom nadopunjavanju. Bez obzira odabrali kolagen u obliku&nbsp;<strong>dodatak prehrani<\/strong>&nbsp;ili<strong>&nbsp;hranu koja je njegov izvor,<\/strong>&nbsp;sigurno \u0107ete u\u010diniti ne\u0161to korisno za va\u0161e zdravlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako vi nadopunjavate razinu kolagena?&nbsp;<\/strong>Podijelite svoje savjete u komentarima i nemojte zaboraviti<strong>&nbsp;podijeliti&nbsp;<\/strong>\u010dlanak.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/collagen\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCollagen\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Patite li od bolova u koljenu i neelasti\u010dne ko\u017ee? Mo\u017eda biste trebali razmisliti o suplementaciji kolagenom. Ne znate kako? Evo nekoliko zagarantiranih savjeta o tome kako u\u010dinkovitije, a posebno ugodnije uzimati kolagen.<\/p>\n","protected":false},"author":22,"featured_media":186064,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6500,6752,7352,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259238","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-kolagen-hr","10":"tag-prehrana-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako unositi vi\u0161e kolagena putem prehrane? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Doznajte kako uzimati vi\u0161e kolagena iz hrane kako biste ubla\u017eili bolove u zglobovima ili pove\u0107ali elasti\u010dnost ko\u017ee. 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