{"id":259658,"date":"2020-10-17T13:18:00","date_gmt":"2020-10-17T11:18:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=259658"},"modified":"2024-06-30T10:30:39","modified_gmt":"2024-06-30T08:30:39","slug":"kako-dobiti-vec-kolagena-iz-prehrane","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-dobiti-vec-kolagena-iz-prehrane\/","title":{"rendered":"Kako dobiti ve\u010d kolagena iz 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.si\/blog\/kako-dobiti-vec-kolagena-iz-prehrane\/#Kaj_je_kolagen\" title=\"Kaj je kolagen?\">Kaj 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.si\/blog\/kako-dobiti-vec-kolagena-iz-prehrane\/#Kaksne_so_koristi_kolagena\" title=\"Kak\u0161ne so koristi kolagena?\">Kak\u0161ne so koristi 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.si\/blog\/kako-dobiti-vec-kolagena-iz-prehrane\/#Tveganja_ki_vplivajo_na_izgubo_kolagena\" title=\"Tveganja, ki vplivajo na izgubo kolagena\">Tveganja, ki vplivajo na izgubo 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.si\/blog\/kako-dobiti-vec-kolagena-iz-prehrane\/#Kako_dobiti_vec_kolagena\" title=\"Kako dobiti ve\u010d kolagena?\">Kako dobiti ve\u010d kolagena?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vas mu\u010dijo&nbsp;<strong>bole\u010dine v kolenih ali neelasti\u010dna ko\u017ea?<\/strong>&nbsp;Mogo\u010de bi morali razmisliti o&nbsp;<strong>dopolnjevanju kolagena.<\/strong>&nbsp;Ne veste,&nbsp;<strong>kako to storiti?<\/strong>&nbsp;Tu je&nbsp;<strong>nekaj zajam\u010denih nasvetov, kako dobiti ve\u010d kolagena<\/strong>&nbsp;na u\u010dinkovit, a \u0161e posebej udoben na\u010din.<\/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=\"Kaj_je_kolagen\"><\/span>Kaj je kolagen?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolagen je splo\u0161en izraz za dolo\u010deno vrsto&nbsp;<strong>strukturnih beljakovin<\/strong>, ki jih najdemo v ko\u017ei in veznem tkivu tako \u017eivali kot ljudi. Ta vrsta beljakovin predstavlja pribli\u017eno&nbsp;<strong>30% vseh beljakovin v telesu.<\/strong>&nbsp;Izjemen je tudi zaradi dejstva, da vsebuje do&nbsp;<strong>19 aminokislin,<\/strong>&nbsp;vklju\u010dno z&nbsp;<strong>glicinom, prolinom, lizinom in argininom.<\/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.sk\/blog\/wp-content\/uploads\/2020\/09\/117407478_3153443114777380_324894539771036831_o-min-1124x843.jpg\" alt=\"kaj je kolagen in katere so njegove vrste?\" class=\"wp-image-185396\" style=\"width:843px;height:632px\" title=\"vrste kolagena\" 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 bile stvari \u0161e te\u017eje,&nbsp;<strong>ne obstaja samo ena vrsta<\/strong>&nbsp;kolagena. Obstaja celo do&nbsp;<strong>16 vrst kolagena<\/strong>, ki se med seboj razlikujejo po strukturi in funkciji. Vendar pa je od 80 do 90% \u010dlove\u0161kega telesa v glavnem sestavljenega iz&nbsp;<strong>kolagena tipa I, II in III<\/strong>. Tip I se pojavlja predvsem v<strong>&nbsp;ko\u017ei, kitah, vezeh, organih in kosteh.<\/strong>&nbsp;Tip II najdemo<strong>&nbsp;predvsem v hrustancu<\/strong>, tip III pa v<strong>&nbsp;ko\u017ei, mi\u0161icah in krvnih \u017eilah.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\"><span class=\"tadv-color\">[1] [6]<\/span>&nbsp;<\/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.sk\/blog\/wp-content\/uploads\/2020\/09\/DNP_2777-min-1124x1011.jpg\" alt=\"Kaj je kolagen?\" class=\"wp-image-185435\" style=\"width:843px;height:758px\" title=\"Kaj 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=\"Kaksne_so_koristi_kolagena\"><\/span>Kak\u0161ne so koristi kolagena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povedali smo \u017ee, kaj je kolagen in kje natan\u010dno se nahaja. Toda tisto, kar vas verjetno \u0161e bolj zanima, so&nbsp;<strong>njegove<\/strong>&nbsp;\u0161tevilne&nbsp;<strong>koristi<\/strong><strong>.<\/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>Izbolj\u0161a zdravje ko\u017ee<\/strong>&nbsp;\u2013 kolagen&nbsp;<strong>upo\u010dasni staranje ko\u017ee<\/strong>, tako da jo&nbsp;<strong>navla\u017ei, zmanj\u0161a gube in izbolj\u0161a njeno splo\u0161no elasti\u010dnost.<\/strong><\/li>\n\n\n\n<li><strong>Podpira<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/hrana-za-sklepe-s-kolagenom\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>&nbsp;zdravje sklepov<\/strong><\/a>&nbsp;\u2013 s prekomerno dolgotrajno telesno aktivnostjo in skozi proces staranja se&nbsp;pri ljudeh&nbsp;<strong>obraba sklepov pove\u010da<\/strong>. Dopolnjevanje kolagena<strong>&nbsp;lahko pomaga obnoviti<\/strong>&nbsp;ali<strong>&nbsp;prepre\u010diti uni\u010denje hrustanca v sklepih.<\/strong><\/li>\n\n\n\n<li><strong>Pomaga pove\u010dati mi\u0161i\u010dno maso<\/strong>&nbsp;\u2013 mi\u0161ice so sestavljene tudi iz<strong>&nbsp;veznega tkiva,<\/strong>&nbsp;zato ni presenetljivo, da je del beljakovin v mi\u0161icah&nbsp;<strong>tudi kolagen.<\/strong><\/li>\n\n\n\n<li><strong>Prepre\u010duje izgubo kostne mase<\/strong>&nbsp;\u2013 kolagen se v velikih koli\u010dinah nahaja v kosteh, kar&nbsp;<strong>jih ohranja mo\u010dne in jih \u0161\u010diti pred po\u0161kodbami.<\/strong>&nbsp;S staranjem \u010dlovek&nbsp;<strong>izgubi veliko koli\u010dino kolagena iz kosti<\/strong>&nbsp;in razvije neprijetno te\u017eavo \u2013&nbsp;<strong>osteoporozo.&nbsp;<\/strong>Izkazalo se je, da je&nbsp;<strong>optimalno dopolnjevanje kolagena<\/strong>&nbsp;ali kombinacija kolagena in kalcija&nbsp;<strong>u\u010dinkovito proti red\u010denju kosti in pri prepre\u010devanju<\/strong>&nbsp;<strong>osteoporoze.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/li>\n\n\n\n<li><strong>Spodbuja zdravje srca<\/strong>&nbsp;\u2013 nekatere raziskave so se osredoto\u010dile na&nbsp;<strong>u\u010dinke kolagena na spodbujanje zdravja kardiovaskularnega sistema.<\/strong>&nbsp;Dokazano je, da uporaba kolagena<strong>&nbsp;zmanj\u0161uje togost arterij<\/strong>&nbsp;in zni\u017euje&nbsp;<strong>raven lipoproteinov z nizko gostoto<\/strong>&nbsp;(\u201cslab\u201d LDL holesterol). Za potrditev teh u\u010dinkov pa je treba to hipotezo \u0161e dodatno preu\u010diti.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<p>Za ve\u010d informacij o&nbsp;<strong>vrstah, koristih in dopolnjevanju kolagena<\/strong>&nbsp;vam priporo\u010damo, da preberete na\u0161 obse\u017een \u010dlanek&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kolagen-za-zdravo-kozo-in-sklepe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kako izbrati najbolj\u0161i kolagen za zdravo ko\u017eo in sklepe?<\/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.sk\/blog\/wp-content\/uploads\/2020\/09\/Facetune_26-08-2020-08-34-59-min-1124x667.jpg\" alt=\"Kak\u0161ne so koristi kolagena?\" class=\"wp-image-185409\" style=\"width:843px;height:500px\" title=\"Kak\u0161ne so koristi 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=\"Tveganja_ki_vplivajo_na_izgubo_kolagena\"><\/span>Tveganja, ki vplivajo na izgubo kolagena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zakaj pa je&nbsp;<strong>treba dopolnjevati kolagen,<\/strong>&nbsp;\u010deprav ga telo lahko proizvaja samo? Raven kolagena v \u010dlove\u0161kem telesu se&nbsp;<strong>tekom \u017eivljenja zmanj\u0161uje zaradi ve\u010d dejavnikov, kot so<\/strong><strong>:<\/strong><strong>&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>starost,<\/strong><\/li>\n\n\n\n<li><strong>pomanjkanje nekaterih vitaminov in mineralov,<\/strong><\/li>\n\n\n\n<li><strong>pretirano u\u017eivanje sladkorja,<\/strong><\/li>\n\n\n\n<li><strong>pretirano izpostavljanje son\u010dni svetlobi,<\/strong><\/li>\n\n\n\n<li><strong>avtoimunske bolezni,<\/strong><\/li>\n\n\n\n<li><strong>pretiran stres,<\/strong><\/li>\n\n\n\n<li><strong>kajenje.<\/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.sk\/blog\/wp-content\/uploads\/2020\/09\/pexels-matthias-zomer-339620-min-1124x632.jpg\" alt=\"z leti izgubljamo kolagen\" class=\"wp-image-185448\" style=\"width:843px;height:474px\" title=\"z leti izgubljamo kolagen\" 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_dobiti_vec_kolagena\"><\/span>Kako dobiti ve\u010d kolagena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na sre\u010do&nbsp;<strong>lahko kolagen dobimo na ve\u010d na\u010dinov,<\/strong>&nbsp;zato vam ni treba skrbeti zaradi njegove nizke ravni. Vse, kar morate storiti, je, da preprosto<strong>&nbsp;izberete prava \u017eivila ali prehranska dopolnila!<\/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=\"8059,41077,64375,93448,108823\" ><\/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\">Najbolj\u0161i \u017eivilski viri kolagena<\/h3>\n\n\n\n<p>Kolagen&nbsp;<strong>lahko najdemo tudi v hrani.<\/strong>&nbsp;Zagotavljamo vam, da ne gre samo za&nbsp;<strong>\u017eivalske vire hrane,<\/strong>&nbsp;ampak bodo tudi<strong>&nbsp;vegetarijanci in vegani<\/strong>&nbsp;na\u0161li tisto, kar i\u0161\u010dejo.<strong>&nbsp;Kateri so najbolj\u0161i \u017eivilski viri kolagena<\/strong><strong>?&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [11]<\/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>Ribe<\/strong>&nbsp;\u2013 ne samo, da so zelo okusne, ampak so tudi bogate z aminokislinami, ki podpirajo proizvodnjo kolagena. Ko\u017ea rib je \u0161e posebej hranljiv del. Ste se kdaj vpra\u0161ali, zakaj je ko\u017ea rib po odstranitvi lusk tako gladka? To je zato, ker vsebuje visoko koncentracijo kolagena tipa I. \u010ce kdaj jeste lososa, z njega ne odstranjujte ko\u017ee.<\/li>\n\n\n\n<li><strong>Rde\u010da paprika<\/strong>&nbsp;\u2013 je bogat vir vitamina C, ki je klju\u010den pri proizvodnji kolagena. Rde\u010da paprika je v bistvu zrela zelena paprika in na splo\u0161no velja, da bolj kot je paprika zrela, ve\u010d vitamina C vsebuje. Zato je rde\u010da paprika prava vrsta zelenjave za dopolnjevanje vitamina C.<\/li>\n\n\n\n<li><strong>Paradi\u017enik<\/strong>&nbsp;\u2013 \u0161e posebej tisti, su\u0161en na soncu \u2013 prav tako vsebuje visoko raven vitamina C, potrebnega za proizvodnjo kolagena. Vsebuje tudi antioksidant likopen, za katerega je znano, da \u0161\u010diti ko\u017eo pred po\u0161kodbami sonca in razgradnjo kolagena.<\/li>\n\n\n\n<li><strong>Juha iz kosti<\/strong>&nbsp;\u2013 to je eden najstarej\u0161ih in najbolj priljubljenih naravnih virov kolagena, katerega priprava je res preprosta. Vse, kar morate storiti, je, da v lonec dodate goveje, pi\u0161\u010dan\u010dje ali druge \u017eivalske kosti in jih pustite, da se nekaj ur kuhajo.<\/li>\n\n\n\n<li><strong>Jagodi\u010devje<\/strong>&nbsp;\u2013 jagode, robida, maline ali borovnice so polne antioksidantov, vklju\u010dno z vitaminom C. Vsebujejo tudi elaginsko kislino, ki ko\u017eo \u0161\u010diti pred UV sevanjem.<\/li>\n\n\n\n<li><strong>Govedina<\/strong>&nbsp;\u2013 priljubljen vir kolagena, ki vsebuje veliko koli\u010dino cinka, obenem pa je izjemno bogat s tremi antioksidanti, ki tvorijo kolagen \u2013 glicin, prolin in hidroksiprolin.<\/li>\n\n\n\n<li><strong>Citrusi<\/strong>&nbsp;\u2013 limona, pomaran\u010da, grenivka ali mandarina \u2013 to sadje je eden najbolj\u0161ih virov vitamina C.<\/li>\n\n\n\n<li><strong>Jajca<\/strong>&nbsp;\u2013 \u010de \u017eelite podpirati proizvodnjo kolagena in pove\u010dati njegovo raven v telesu, vam priporo\u010damo, da u\u017eivate cela jajca. Rumenjaki vsebujejo vrsto kolagena, ki je odgovoren za ohranjanje mo\u010dnih in sijo\u010dih las. Beljaki pa vsebujejo ve\u010d aminokislin, potrebnih za pravilno proizvodnjo kolagena.<\/li>\n\n\n\n<li><strong>Temna listnata zelenjava<\/strong>&nbsp;\u2013 spet odli\u010den primer \u017eivil z visoko vsebnostjo vitamina C. Poleg tega, \u010de u\u017eivate ohrovt, brokoli ali \u0161pina\u010do, boste zau\u017eili tudi zeleno barvilo klorofil. Lahko pove\u010da raven prokolagena (prekurzor kolagena).<\/li>\n\n\n\n<li><strong>Stro\u010dnice<\/strong>&nbsp;\u2013 ve\u010d vrst stro\u010dnic, na primer \u010di\u010derika, je zelo bogatih z manganom, cinkom in vitaminom C, ki spodbujajo proizvodnjo kolagena.<\/li>\n\n\n\n<li><strong>Ostrige<\/strong>&nbsp;\u2013 so eden najbolj\u0161ih naravnih virov bakra, ki pomaga proizvajati kolagen v telesu.<\/li>\n\n\n\n<li><strong>Pi\u0161\u010dan\u010dje meso in kosti&nbsp;<\/strong>\u2013 tako kot govedina ali ribe je pi\u0161\u010danec dragocen vir kolagena, saj vsebuje veliko veznega tkiva. Tu pa so tudi pi\u0161\u010dan\u010dje kosti, iz katerih lahko pripravimo \u017eelatino ali juho. \u0160e posebej bogat vir sta pi\u0161\u010dan\u010dji vrat in hrustanec.<\/li>\n\n\n\n<li><strong>\u010cesen<\/strong>&nbsp;\u2013 vsebuje veliko \u017evepla, ki pomaga prepre\u010devati razgradnjo kolagena.<\/li>\n\n\n\n<li><strong>Indijski ore\u0161\u010dki&nbsp;<\/strong>\u2013 vsi ore\u0161\u010dki vsebujejo veliko koristnih snovi, indijski ore\u0161\u010dki pa so izjemno bogat vir cinka in bakra, ki podpirata naravno proizvodnjo 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.sk\/blog\/wp-content\/uploads\/2020\/09\/steak-1081819_1920-min-1124x750.jpg\" alt=\"Najbolj\u0161i \u017eivilski viri kolagena\" class=\"wp-image-185487\" style=\"width:843px;height:563px\" title=\"Najbolj\u0161i \u017eivilski viri 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 in minerali, ki podpirajo naravno proizvodnjo kolagena<\/h3>\n\n\n\n<p>Nekateri&nbsp;<strong>vitamini, minerali in druga koristna hranila<\/strong>&nbsp;znatno pripomorejo k&nbsp;<strong>izbolj\u0161anju naravne proizvodnje kolagena v telesu.<\/strong>&nbsp;Poleg tega lahko&nbsp;<strong>v kombinaciji z dopolnjevanjem kolagena<\/strong>&nbsp;<strong>spodbujajo tudi naravno proizvodnjo kolagena v telesu.<\/strong>&nbsp;Kateri?&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.si\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin C<\/a>&nbsp;je eden&nbsp;<strong>najbolj<\/strong>&nbsp;<strong>iskanih vitaminov<\/strong>, ki ga na\u0161e telo ne more proizvesti samo. Potrebuje ga celo toliko,&nbsp;<strong>da ga lahko absorbira in uporabi v nekaj urah po prejemu.<\/strong>&nbsp;Izpolnjuje ve\u010d pomembnih funkcij, med drugim&nbsp;<strong>krepi imunski in \u017eiv\u010dni sistem, podpira zdravje kosti in hrustanca,<\/strong>&nbsp;po ve\u010d \u0161tudijah pa<strong>&nbsp;ima tudi pomembno vlogo pri za\u0161\u010diti ko\u017ee.<\/strong>&nbsp;Vitamin C v procesu proizvodnje kolagena deluje kot antioksidant, ki&nbsp;<strong>uravnava sintezo kolagena in elastina.<\/strong>&nbsp;Poleg teh ima \u0161e eno pomembno funkcijo, in sicer&nbsp;<strong>nujno prisotnost pri tvorbi prokolagena.<\/strong>&nbsp;Nato je&nbsp;<strong>podvr\u017een postopku hidrolize,<\/strong>&nbsp;ki je potrebna za oblikovanje<strong>&nbsp;kon\u010dne strukture kolagena.<\/strong>&nbsp;Zato je&nbsp;<strong>vnos vitamina C resni\u010dno klju\u010dnega pomena za proizvodnjo kolagena.<\/strong><span class=\"tadv-color\">&nbsp;<span style=\"color: #ff6600;\">[15]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega, da ga najdemo v \u0161tevilnih \u017eivilih, kot so citrusi ter ve\u010d vrst sadja in zelenjave, je na voljo tudi kot prehransko dopolnilo. Izberete lahko vitamin C v obliki <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tablet<\/a>, <a href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\"\u0161ume\u010dih tablet (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ume\u010dih tablet<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-c-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pra\u0161ka<\/a>. Za najbolj\u0161e mo\u017eno <strong>sodelovanje vitamina C pri proizvodnji kolagena<\/strong> so na voljo tudi prehranska dopolnila, ki <strong>vsebujejo obe komponenti<\/strong> \u2013 vitamin C + kolagen. \u010ce razmi\u0161ljate o dopolnjevanju kolagena, poskrbite, da je <strong>v sestavo vklju\u010den tudi vitamin C.<\/strong> To vam bo omogo\u010dilo, da od prehranskega dopolnila <strong>dobite kar najve\u010d.<\/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.sk\/blog\/wp-content\/uploads\/2020\/09\/vitaminC_fb-min-1124x588.png\" alt=\"kolagen in vitamin C\" class=\"wp-image-185461\" style=\"width:843px;height:441px\" title=\"kolagen in 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>Ta mineral je&nbsp;<strong>esencialni element v sledovih, potreben za tvorbo kosti,<\/strong>&nbsp;kar pozitivno prispeva k \u0161tevilnim procesom v telesu, kot je&nbsp;<strong>sinteza DNK<\/strong>&nbsp;ali&nbsp;<strong>spodbujanje plodnosti in pravilne reproduktivne funkcije.<\/strong>&nbsp;Vendar se je izkazalo,&nbsp;da ima&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cink<\/a><strong>&nbsp;mo\u010dne stimulativne u\u010dinke na spodbujanje proizvodnje kolagena.<\/strong>&nbsp;Rezultati \u0161tudije ka\u017eejo, da lahko cink pove\u010da svoj osteogeni u\u010dinek s spodbujanjem celi\u010dne proliferacije, aktivnostjo ALP in sintezo kolagena v osteoblasti\u010dnih celicah. Preprosto povedano,&nbsp;<strong>cink<\/strong>&nbsp;dokazano&nbsp;<strong>spodbuja proizvodnjo kolagena in pomaga pove\u010dati gostoto kosti.&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[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.sk\/blog\/wp-content\/uploads\/2020\/09\/Copy-of-gymbeam-7-of-23-1-min-1124x749.jpg\" alt=\"kolagen in cink\" class=\"wp-image-185474\" style=\"width:843px;height:562px\" title=\"kolagen in 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>Baker<\/strong><\/p>\n\n\n\n<p>\u0160e en mineral, ki igra&nbsp;<strong>pomembno vlogo pri proizvodnji kolagena.<\/strong>&nbsp;Baker v telesu&nbsp;<strong>aktivira encim<\/strong>,&nbsp;<strong>imenovan lizil oksidaza<\/strong>, ki je&nbsp;<strong>potreben za zorenje kolagena<\/strong>. Odli\u010den na\u010din, da v telo vnesete dovolj bakra je, da ga dopolnite, lahko pa ga najdete tudi&nbsp;<strong>v govejih jetrih<\/strong>,&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>indijskih ore\u0161\u010dkih<\/strong><\/a>,&nbsp;<strong>ostrigah, rakih in&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.si\/bio-soncnicna-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">son\u010dni\u010dnih semenih<\/a><\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[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>Ste vedeli, da je mangan izredno pomemben za&nbsp;<strong>ohranjanje zdravja kosti in veznega tkiva?<\/strong>&nbsp;Zato ni presenetljivo, da bo njegovo&nbsp;<strong>dopolnjevanje skupaj s kolagenom<\/strong>&nbsp;pozitivno vplivalo na vas. Poleg tega beljakovine kolagena v telesu&nbsp;<strong>vsebujejo aminokislino prolin,<\/strong>&nbsp;ki kolagenskim vlaknom pomaga pri oblikovanju in mo\u010di. Mangan je tisti, ki&nbsp;<strong>aktivira encime, potrebne za proizvodnjo prolina.<\/strong>&nbsp;Po mnenju strokovnjakov bi morali zau\u017eiti od 1,8 do 2,3 mg mangana na dan. U\u017eivate ga lahko kot<strong>&nbsp;samostojno prehransko dopolnilo<\/strong>&nbsp;ali kot del&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.si\/multimineral\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mineralnih kompleksov<\/strong><\/a>. Lahko pa ga najdete tudi v rjavem ri\u017eu, pekan orehih in zelenem \u010daju.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[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\">Dopolnjevanje kolagena<\/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>Najhitrej\u0161i<\/strong>&nbsp;in&nbsp;<strong>najbolj udoben<\/strong>&nbsp;na\u010din za to, da dobimo ve\u010d kolagena, so prehranska dopolnila. Sestava posameznih dopolnil je razli\u010dna, vendar obi\u010dajno&nbsp;<strong>vsebujejo kolagen tipa I, II, III<\/strong>&nbsp;ali njihovo kombinacijo. Na trgu pa ga lahko najdete&nbsp;<strong>v treh glavnih oblikah<\/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>Hidroliziran kolagen<\/strong>&nbsp;\u2013 to je hidrogenat kolagena, ki se razgradi v manj\u0161e kolagenske peptide. Ti veliko la\u017eje vstopijo v telo, bolje se absorbirajo v kri in lahko preidejo v plast ko\u017ee, imenovano semi\u0161, ki je neposredno odgovorna za elasti\u010dnost in \u010dvrstost ko\u017ee. \u010ce torej \u017eelite ko\u017eo u\u010dvrstiti in okrepiti, poskusite&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.si\/hidroliziran-kolagen-runcollg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hidroliziran kolagen<\/a>&nbsp;ali&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.si\/podpora-za-sklepe-articular-drink-390g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dopolnilo<\/a>, ki ga vsebuje.<\/li>\n\n\n\n<li><strong>\u017delatina<\/strong>&nbsp;\u2013 gre za izdelek rastlinskega ali najpogosteje \u017eivalskega izvora, ki ga dobimo s predelavo veznega tkiva. \u017delatina na \u017eivalski osnovi se imenuje aspik in je narejena iz svinjskih, govejih, pi\u0161\u010dan\u010djih in ribjih kosti. Te se toplotno obdelajo in nato filtrirajo za kolagen. \u017delatina iz rastlinskih virov, imenovana agar ali agaroza, je narejena iz morskih alg, natan\u010dneje iz vrste<em>&nbsp;agar agar<\/em>. V to kategorijo \u017eelatine lahko vklju\u010dimo tudi pektin, ki je narejen iz olupka agrumov ali celo zdrobljenih jabolk.<\/li>\n\n\n\n<li><strong>Nedenaturiran kolagen tipa II<\/strong>&nbsp;\u2013 gre za surovo nepredelano vrsto kolagena. To prehransko dopolnilo se uporablja predvsem pri zdravih ljudeh, ki po vadbi ob\u010dutijo bole\u010dino, in pri bolnikih z osteoartritisom kolena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa je ve\u010d \u0161tudij pokazalo, da je&nbsp;<strong>dopolnjevanje hidroliziranega kolagena naju\u010dinkovitej\u0161e.<\/strong>&nbsp;<span 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.sk\/blog\/wp-content\/uploads\/2020\/09\/Facetune_05-08-2020-12-52-47-min-749x1124.jpg\" alt=\"Dopolnjevanje kolagena\" title=\"Dopolnjevanje kolagena\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Dopolnjevanje kolagena pri vegetarijancih in veganih<\/h3>\n\n\n\n<p>Ker kolagenska dopolnila prihajajo ve\u010dinoma iz \u017eivalskih virov,&nbsp;<strong>niso primerna za vegane ali vegetarijance<\/strong>. Na sre\u010do se kolagen lahko proizvaja tudi z uporabo&nbsp;<strong>gensko spremenjenih kvasovk in bakterij<\/strong>, ki so&nbsp;<strong>primerne za nasprotnike \u017eivalske hrane<\/strong><strong>.<\/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>Ne pozabite, da&nbsp;<strong>s starostjo izgubljamo<\/strong>&nbsp;<strong>kolagen<\/strong>&nbsp;in \u010de v poznej\u0161ih letih ne \u017eelite&nbsp;<strong>trpeti zaradi bole\u010din v sklepih ali izgubiti elasti\u010dnost ko\u017ee<\/strong>, razmislite o njegovem dopolnjevanju. Ne glede na to, ali se odlo\u010dite za&nbsp;<strong>kolagenska dopolnila<\/strong>&nbsp;ali&nbsp;<strong>njegove vire iz hrane<\/strong>, boste zagotovo naredili nekaj koristnega za svoje zdravje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako dopolnjujete raven kolagena?<\/strong>&nbsp;V komentarjih napi\u0161ite svoje nasvete in ne pozabite&nbsp;<strong>deliti<\/strong>&nbsp;\u010dlanka.<\/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>Vas mu\u010dijo bole\u010dine v kolenih ali neelasti\u010dna ko\u017ea? Mogo\u010de bi morali razmisliti o dopolnjevanju kolagena. Ne veste, kako to storiti? Tu je nekaj zajam\u010denih nasvetov, kako dobiti ve\u010d kolagena na u\u010dinkovit, a \u0161e posebej udoben na\u010din.<\/p>\n","protected":false},"author":22,"featured_media":186072,"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":[122],"tags":[6759,7359,6507,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-259658","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-kolagen-sl","9":"tag-prehrana-sl","10":"tag-prehranska-dopolnila","11":"tag-zdravje","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 dobiti ve\u010d kolagena iz prehrane? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ugotovite, kako dobiti ve\u010d kolagena iz prehrane za laj\u0161anje bole\u010din v sklepih ali pove\u010danje elasti\u010dnosti ko\u017ee. 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