{"id":277692,"date":"2017-01-25T10:27:00","date_gmt":"2017-01-25T09:27:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=277692"},"modified":"2024-05-27T19:23:51","modified_gmt":"2024-05-27T17:23:51","slug":"5-cele-mai-subapreciate-suplimente-nutritive","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/5-cele-mai-subapreciate-suplimente-nutritive\/","title":{"rendered":"5 cele mai subapreciate suplimente nutritive"},"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.ro\/blog\/5-cele-mai-subapreciate-suplimente-nutritive\/#1_Uleiul_de_peste\" title=\"1. Uleiul de pe\u0219te\">1. Uleiul de pe\u0219te<\/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.ro\/blog\/5-cele-mai-subapreciate-suplimente-nutritive\/#2_Vitamina_D\" title=\"2. Vitamina D\">2. Vitamina D<\/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.ro\/blog\/5-cele-mai-subapreciate-suplimente-nutritive\/#3_Zinc\" title=\"3. Zinc\">3. Zinc<\/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.ro\/blog\/5-cele-mai-subapreciate-suplimente-nutritive\/#4_Magneziu\" title=\"4. Magneziu&nbsp;\">4. Magneziu&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/5-cele-mai-subapreciate-suplimente-nutritive\/#5_Citrulina_malat\" title=\"5. Citrulina malat&nbsp;\">5. Citrulina malat&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00cen prezent sunt disponibile o <strong>varietate de produse disponibile \u00een industria fitness<\/strong>, dar deseori uit\u0103m de unele <strong>substan\u021be<\/strong> simple, dar <strong>vitale<\/strong>. De aceea, am decis s\u0103 analiz\u0103m <strong>cele mai subevaluate suplimente nutritive<\/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=\"1_Uleiul_de_peste\"><\/span>1. Uleiul de pe\u0219te<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uleiul de pe\u0219te este unul dintre cele mai subestimate suplimente. Potrivit exper\u021bilor, nu am acoperi aportul zilnic necesar de <a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">acizi gra\u0219i omega-3<\/a> \u0219i dac\u0103 am consuma <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">pe\u0219te<\/a> o dat\u0103 sau de dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103. Acizii gra\u0219i Omega-3 sunt gr\u0103simi esen\u021biale, pe care <strong>corpul nostru nu le poate crea singur<\/strong>, \u0219i de aceea acestea trebuie asigurate din alimenta\u021bie sau sub form\u0103 desuplimente nutritive. Prin consumul uleiului de pe\u0219te de \u00eenalt\u0103 calitate pute\u021bi sc\u0103dea nivelul trigliceridelor, riscul bolilor de inim\u0103, pute\u021bi accelera recuperarea dup\u0103 antrenament, proteja creierul \u0219i func\u021biile sale \u0219i reduce riscul de a dezvolta diabet. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rybiolej.jpg\" alt=\"Uleiul de pe\u0219te este cel mai subestimat supliment de nutrien\u021bi\" style=\"width:843px;height:562px\" title=\"Uleiul de pe\u0219te este cel mai subestimat supliment de nutrien\u021bi\"\/><\/figure>\n<\/div>\n\n\n<p>Persoanele care consum\u0103 <strong>cantit\u0103\u021bi mari de pe\u0219te gras, <\/strong>nu au nevoie s\u0103 completeze uleiul de pe\u0219te sub form\u0103 de suplimente la fel de des ca cei care m\u0103n\u00e2nc\u0103 pe\u0219te de c\u00e2teva ori pe s\u0103pt\u0103m\u00e2n\u0103. Cu toate acestea, trebuie men\u021bionat, c\u0103 multe specii de pe\u0219ti con\u021bin \u0219i cantit\u0103\u021bi mari de mercur. Dac\u0103 nivelul de mercur este prea mare, poate provoca probleme de s\u0103n\u0103tate. Uleiul de pe\u0219te, \u00eempreun\u0103 cu <strong>consumul <\/strong>ocazional <strong>de pe\u0219te gras este cel mai bun mod de a echilibra acizii gra\u0219i omega-3<\/strong> ai organismului.<\/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\">Men\u021bine nivelul de colesterol s\u0103n\u0103tos&nbsp;<\/h3>\n\n\n\n<p>Suplimentarea alimenta\u021biei cu ulei de pe\u0219te poate sus\u021bine nivelurile s\u0103n\u0103toase de colesterol din s\u00e2nge. Consumul zilnic de <strong>3 &#8211; 6 grame de ulei de pe\u0219te<\/strong> contribuie la men\u021binerea unui raport s\u0103n\u0103tos de &nbsp;<strong>HDL \u0219i LDL<\/strong>, precum \u0219i la asigurarea nivelurilor s\u0103n\u0103toase de triacilgliceroli (gr\u0103simi) din organism. <span style=\"color: #ff6600;\">[2]<\/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\">Sus\u021bine s\u0103n\u0103tatea oaselor<\/h3>\n\n\n\n<p>\u00cen timpul \u00eemb\u0103tr\u00e2nirii, oasele devin mai sub\u021biri, \u00een special la femeile, care intr\u0103 \u00een menopauz\u0103 \u0219i la cei care nu mai au <strong>niveluri standard de hormoni &#8211; estrogen \u0219i progesteron<\/strong>. \u00centr-un studiu s-au analizat efectele <a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">acizilor gra\u015fi omega-3<\/a> asupra densit\u0103\u021bii osoase \u0219i a <strong>echilibrului de calciu la femeile aflate la menopauz\u0103<\/strong>, \u015fi s-a constatat, c\u0103 ace\u0219ti acizi gra\u0219i contribuie la s\u0103n\u0103tatea oaselor. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-490876094.jpg\" alt=\"Uleiul de pe\u015fte sus\u0163ine s\u0103n\u0103tatea oaselor\" style=\"width:843px;height:562px\" title=\"Uleiul de pe\u015fte sus\u0163ine s\u0103n\u0103tatea oaselor\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Contribuie la un somn mai bun<\/h3>\n\n\n\n<p>Somnul este esen\u021bial pentru fiecare persoan\u0103, iar acest lucru <strong>este dublu valabil pentru sportivii<\/strong>, care \u00ee\u0219i supun zilnic organismul unui efort fizic. Studiile au ar\u0103tat c\u0103 problemele cu somnul sunt asociate cu multe boli precum obezitatea, diabetul sau depresia. S-a dovedit c\u0103 aportul regulat de acizi gra\u0219i omega-3<strong> \u00eembun\u0103t\u0103\u021be\u0219te calitatea \u0219i durata somnului. <\/strong> Conform studiilor, nivelul sc\u0103zut al acizilor gra\u015fi <a href=\"https:\/\/gymbeam.ro\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3<\/a> este asociat cu tulbur\u0103rile de somn la copii \u0219i adul\u021bi. Nivelurile sc\u0103zute ale DHA au efecte de reducere a <strong>melatoninei, hormonul, care ce ne ajut\u0103 s\u0103 adormim<\/strong>. <span style=\"color: #ff6600;\">[4] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Melatonina este un hormon, care <strong>se g\u0103se\u0219te \u00een mod natural \u00een corpul uman<\/strong>, dar odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103, nivelul s\u0103u scade. Pe l\u00e2ng\u0103 faptul, c\u0103 ne ajut\u0103 s\u0103 adormim, creeaz\u0103 \u0219i armonie \u00eentre regimul de zi \u0219i de noapte al corpului \u0219i ac\u0163ioneaz\u0103 ca somnul nostru s\u0103 fie unul calm. Acest lucru ofer\u0103<strong> ameliorarea st\u0103rii de stres \u0219i epuizare. <\/strong><span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-629961916.jpg\" alt=\"Uleiul de pe\u015fte \u015fi omega 3 ajut\u0103 la un somn odihnitor\" style=\"width:843px;height:562px\" title=\"Uleiul de pe\u015fte \u015fi omega 3 ajut\u0103 la un somn odihnitor\"\/><\/figure>\n<\/div>\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre omega-3, citi\u021bi articolul nostru <a title=\"Acizi gra\u0219i omega-3: \u00eei consuma\u021bi \u00een cantitate suficient\u0103 \u0219i \u00een propor\u021bia corect\u0103 cu omega-6?\" href=\"http:\/\/gymbeam.ro\/blog\/acizi-grasi-omega-3-ii-consumati-in-cantitate-suficienta-si-in-proportia-corecta-cu-omega-6\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">3 motive <\/a><a href=\"https:\/\/gymbeam.ro\/blog\/acizi-grasi-omega-3-ii-consumati-in-cantitate-suficienta-si-in-proportia-corecta-cu-omega-6\/\" target=\"_blank\" aria-label=\"pentru (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pentru<\/a><a title=\"Acizi gra\u0219i omega-3: \u00eei consuma\u021bi \u00een cantitate suficient\u0103 \u0219i \u00een propor\u021bia corect\u0103 cu omega-6?\" href=\"http:\/\/gymbeam.ro\/blog\/acizi-grasi-omega-3-ii-consumati-in-cantitate-suficienta-si-in-proportia-corecta-cu-omega-6\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> a consuma ulei de pe\u015fte \u015fi acizi gra\u015fi omega-3.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"2_Vitamina_D\"><\/span>2. Vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/vitamina-d\" class=\"ek-link\">Vitamina D<\/a> on ob\u0163inem, de cele mai multe ori <strong>din ac\u0163iunea razelor solare \u015fi nu din alimenta\u0163ie<\/strong>. Dac\u0103 locui\u021bi \u00eentr-o zon\u0103 cu mai pu\u021bin soare \u00een timpul zilei, pute\u021bi lua, de asemenea, <a href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a> ca supliment alimentar. Studiile sugereaz\u0103 c\u0103 suplimentele de vitamina D pot sus\u0163ine s\u0103n\u0103tatea oaselor, <strong>ameliora depresia \u015fi ajuta persoanele care sufer\u0103 de fibromialgie<\/strong><em> (boal\u0103 inflamatorie, reumatic\u0103 a \u021besuturilor moi),<\/em> sau diferite tipuri de scleroz\u0103 \u0219i alte boli cronice. Principala func\u021bie a acestei vitamine este c\u0103 ajut\u0103 organismul nostru s\u0103 <strong>absoarb\u0103 calciul<\/strong> <strong>\u0219i este, de asemenea, foarte util pentru s\u0103n\u0103tatea pielii. <\/strong>Cantitatea de vitamina D de care are nevoie organismul dvs. poate depinde de mul\u021bi factori, cum ar fi: culoarea pielii, loca\u021bia \u00een care tr\u0103i\u021bi \u0219i c\u00e2t de des v\u0103 expune\u021bi la lumina soarelui. <span style=\"color: #ff6600;\">[1] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-927530166.jpg\" alt=\"Vitamina D \u015fi efectele sale\" style=\"width:843px;height:562px\" title=\"Vitamina D \u015fi efectele sale\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Surse de vitamina D<\/h3>\n\n\n\n<p>Vitamina D se g\u0103se\u0219te \u00een mod natural \u0219i \u00een unele alimente, dar <strong>con\u021binutul s\u0103u cel mai mare se g\u0103se\u0219te \u00een pe\u0219tele gras, cum ar fi macroul sau somonul<\/strong>. Se g\u0103se\u0219te \u00een cantit\u0103\u021bi mici \u0219i \u00een g\u0103lbenu\u0219uri de ou, carne \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a>. Cu toate acestea, multe persoane prefer\u0103 s\u0103 ia <a title=\"Vitamina D\" href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina D<\/a> din suplimente. Pe pia\u021b\u0103 pute\u021bi g\u0103si \u015fi o combina\u021bie de <a title=\"Vitamina D3+K1+K2 - GymBeam\" href=\"https:\/\/gymbeam.ro\/vitamina-d3-k1-k2-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina D3+K1+K2<\/a>. Aceste vitamine ac\u021bioneaz\u0103 sinergic \u00eentre ele \u0219i<strong> au efecte benefice asupra s\u0103n\u0103t\u0103\u021bii oaselor.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-490070387.jpg\" alt=\"Vitamina D \u015fi sursele sale\" style=\"width:843px\" title=\"Vitamina D \u015fi sursele sale\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamina D \u0219i osteoporoza<\/h3>\n\n\n\n<p>Pe m\u0103sur\u0103 ce \u00eenaint\u0103m \u00een v\u00e2rst\u0103, cu to\u021bii suntem expu\u0219i unui anumit risc de osteoporoz\u0103 (<em>oasele devin fragile \u0219i se rup u\u0219or<\/em>). Unul dintre motivele acestei boli este <strong>lipsa pe termen lung de calciu \u0219i vitamina D<\/strong>. <a href=\"https:\/\/gymbeam.ro\/vitamina-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamina D<\/a> nu afecteaz\u0103 doar <strong>absorb\u021bia calciului<\/strong>, dar are \u0219i un efect direct asupra mu\u0219chilor \u0219i oaselor, <strong>prevenind durerile musculare, osoase \u0219i osteoporoza<\/strong>. S-a dovedit c\u0103, folosind <a href=\"https:\/\/gymbeam.ro\/vitamina-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D3<\/a> (700-800 UI \/ zi) \u0219i calciul (500-1200 mg \/ zi) se reduce pierderea masei osoase \u0219i <strong>fracturile osoase la persoanele v\u00e2rstnice cu v\u00e2rste cuprinse \u00eentre 62 \u0219i 85 de ani.<\/strong><\/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\">Vitamina D \u0219i cancerul<\/h3>\n\n\n\n<p>Omul de \u015ftiin\u0163\u0103 Edward Gorham \u0219i colegii s\u0103i au efectuat studii, \u00een care au <strong>descoperit compu\u0219ii serici de vitamina D, care reduc riscul de cancer<\/strong>. Astfel, vitamina D este considerat\u0103 ca o preven\u0163ie pentru unele tipuri de cancer.<span style=\"color: #ff6600;\"> [6] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vitamina D v-a trezit interesul, v\u0103 recomand\u0103m s\u0103 citi\u021bi articolul nostru <a title=\"Vitamina D \u0219i tot ce trebuie s\u0103 \u0219ti\u021bi despre ea\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vitamina D \u0219i tot ce trebuie s\u0103 \u0219ti\u021bi despre ea.<\/a><\/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=\"3_Zinc\"><\/span>3. Zinc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este un oligoelement \u0219i un mineral esen\u021bial, pe care <strong>organismul nostru nu \u00eel poate produce \u00een mod natural<\/strong>. Zincul are multe sarcini importante pentru organism &#8211; \u00eembun\u0103t\u0103\u021be\u0219te semnificativ imunitatea, ajut\u0103 la facilitarea activit\u0103\u021bii enzimatice, promoveaz\u0103 vindecarea r\u0103nilor \u015fi <strong>cre\u0219te nivelul natural de testosteron, <\/strong>contribuind la sinteza proteinelor. Exper\u021bii recomand\u0103 consumul <strong>de cel pu\u021bin 11 miligrame de zinc \u00een fiecare zi<\/strong>, dar c\u00e2nd vine vorba de <strong>culturism \u0219i de cre\u015fterea masei musculare<\/strong>, trebuie s\u0103 cre\u0219ti aceast\u0103 doz\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-847669854.jpg\" alt=\"Zincul \u015fi efectele sale\" style=\"width:843px;height:562px\" title=\"Zincul \u015fi efectele sale\"\/><\/figure>\n<\/div>\n\n\n<p>Testosteronul este hormonul sexual masculin dominant responsabil pentru <strong>cre\u0219terea, dimensiunea, func\u021bia, for\u021ba \u0219i regenerarea mu\u0219chilor. <\/strong>Bine\u00een\u0163eles, cu c\u00e2t mai mult testosteron intr\u0103 \u00een corp, cu at\u00e2t mai mult\u0103 mas\u0103 muscular\u0103 construi\u021bi. Studiul a descoperit c\u0103 suplimentarea cu <a href=\"https:\/\/gymbeam.ro\/zinc\" target=\"_blank\" aria-label=\"zinc (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a> asigur\u0103 un somn de calitate, ceea ce este ideal, deoarece produc\u021bia de testosteron cre\u0219te \u0219i \u00een timpul somnului \u0219i apare regenerarea muscular\u0103. Corpul cre\u0219te cel mai mult atunci c\u00e2nd dormim, deoarece mu\u0219chii \u00eencep s\u0103 se repare \u0219i s\u0103 se \u00eent\u0103reasc\u0103, pentru<strong> a fi mai mari \u0219i mai puternici dec\u00e2t \u00eenainte. <\/strong><span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studiul publicat de Wayne State University <strong>a demonstrat c\u0103, zincul are un efect pozitiv asupra reducerii inflama\u021biei \u0219i a nivelului de stres oxidativ din \u00eentregul corp<\/strong>. \u015ei datorit\u0103 acestei caracteristici sunt posibile antrenamentele mai dure \u0219i cu un risc mai mic de \u00eemboln\u0103vire.<\/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\">Surse de zinc<\/h3>\n\n\n\n<p>Cea mai mare cantitate de zinc dintre produsele alimentare se reg\u0103se\u015fte la stridii. Dar, \u00een <strong>alimenta\u021bia uzual\u0103, cea mai mare cantitate de zinc o&nbsp; primim din carnea de vit\u0103 \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a><\/strong>. Alte surse adecvate sunt fasolea, nucile, unele specii de fructe de mare (precum crabi \u0219i homari), cereale \u0219i produse lactate. Acidul fitic, care se reg\u0103se\u015fte \u00een p\u00e2inea integral\u0103, cereale, leguminoase \u0219i alte alimente, <strong>se leag\u0103 de zinc \u0219i \u00eempiedic\u0103 absorb\u021bia acestuia.<\/strong> Aceasta \u00eenseamn\u0103 c\u0103 disponibilitatea zincului din cereale \u0219i produse vegetale este mai mic\u0103 dec\u00e2t cea din alimentele de origine animal\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-477482464.jpg\" alt=\"Zincul \u015fi sursele sale\" style=\"width:843px;height:562px\" title=\"Zincul \u015fi sursele sale\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Deficien\u021ba de zinc&nbsp;<\/h3>\n\n\n\n<p>Deficien\u021ba de zinc se caracterizeaz\u0103 prin<strong> \u00eencetinirea cre\u0219terii, pierderea poftei de m\u00e2ncare \u0219i afectarea func\u021biei imunitare. <\/strong>\u00cen cazuri mai severe poate provoca c\u0103derea p\u0103rului, diaree, maturizarea sexual\u0103 \u00eent\u00e2rziat\u0103, impoten\u021ba \u0219i pierderea \u00een greutate. \u00cen jur de dou\u0103 miliarde de oameni din \u00eentreaga lume sufer\u0103 de deficit de zinc. Deficitul de zinc cauzeaz\u0103 boli infec\u021bioase, cancer,<strong> d\u0103uneaz\u0103 func\u021biilor imunitare \u0219i ADN-ului.<\/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=\"4_Magneziu\"><\/span>4. Magneziu&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">Magneziul<\/a> este un mineral,<strong> care se g\u0103se\u0219te \u00een multe alimente, adesea ad\u0103ugat \u00een unele produse alimentare <\/strong>\u0219i, de asemenea, este disponibil ca supliment nutritiv. Magneziul contribuie la dezvoltarea structural\u0103 a oaselor \u0219i este necesar pentru sinteza ADN-ului, ARN-ului \u0219i antioxidantului glutationului. Este al patrulea mineral cel mai frecvent g\u0103sit \u00een corpul uman. Este un electrolit responsabil pentru mai mult de 300 de procese enzimatice la nivel celular. Lipsa acestuia provoac\u0103 anomalii hormonale \u0219i musculare.<strong> Se estimeaz\u0103 c\u0103 p\u00e2n\u0103 la 80% din popula\u021bia&nbsp; Statelor Unite sufer\u0103 de deficitul de magneziu.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-502151114.jpg\" alt=\"Magneziul \u015fi efectele sale\" style=\"width:843px;height:562px\" title=\"Magneziul \u015fi efectele sale\"\/><\/figure>\n<\/div>\n\n\n<p>\u00cen r\u00e2ndul persoanelor s\u0103n\u0103toase, deficien\u021ba de magneziu nu apare frecvent, deoarece rinichii \u00eei limiteaz\u0103 excre\u021bia. Cu toate acestea<strong>, pierderea excesiv\u0103 de <a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\"magneziu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magneziu<\/a> poate fi cauzat\u0103 de probleme de s\u0103n\u0103tate<\/strong>, alcoolism \u0219i consumul de medicamente. Primele simptome ale <strong>deficitului de magneziu includ pierderea poftei de m\u00e2ncare, grea\u021b\u0103, v\u0103rs\u0103turi, oboseal\u0103 \u0219i sl\u0103biciune<\/strong>. Dac\u0103 deficien\u021ba se agraveaz\u0103, pot ap\u0103rea convulsii, contrac\u021bii musculare \u0219i crampe, modific\u0103ri de personalitate \u0219i tulbur\u0103ri de ritm cardiac. Deficien\u021ba sever\u0103 poate duce la hipokaliemie (concentra\u021bie sc\u0103zut\u0103 de calciu sau potasiu \u00een ser).<span style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Deoarece <strong>doar 1% din magneziu este prezent \u00een s\u00e2nge<\/strong>, este aproape imposibil s\u0103 detect\u0103m deficien\u021ba acestuia prin analiza s\u00e2ngelui. Din aceast\u0103 cauz\u0103, lips\u0103 magneziului este adesea trecut cu vederea.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-610576810_1_1.jpg\" alt=\"Magneziul - lipsa \u0219i resursele sale\" style=\"width:843px;height:562px\" title=\"Magneziul - lipsa \u0219i resursele sale\"\/><\/figure>\n<\/div>\n\n\n<p>Dr. E. M. Widdowson \u0219i <strong>colegii s\u0103i au analizat epuizarea solului mineral timp de c\u00e2teva decenii<\/strong>. Rezultatele lor au fost publicate \u00een reviste de nutri\u021bie \u0219i s\u0103n\u0103tate. Ei au descoperit o sc\u0103dere cu 26% a magneziului \u00een legume \u0219i de 16% \u00een fructe pe o perioad\u0103 de 60 de ani. <strong>Cu toate astea nu ar trebui s\u0103 evita\u021bi consumul de fructe \u0219i legume proaspete. <\/strong>Sunt \u00een continuare o surs\u0103 natural\u0103 de magneziu pentru corpul nostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Legumele cu frunze verzi mai \u00eentunecate, cum ar fi spanacul sau nucile, semin\u021bele \u0219i unele produse din cereale integrale sunt, de asemenea, o bun\u0103 surs\u0103 de magneziu. Cu toate acestea, re\u021bine\u021bi c\u0103 majoritatea acestor surse <strong>con\u021bin doar o cantitate mic\u0103 de magneziu<\/strong>. De aceea, este important s\u0103 ave\u0163i o alimenta\u0163ie variat\u0103 \u0219i s\u0103 nu v\u0103 baza\u021bi pe o singur\u0103 surs\u0103 de <a href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magneziu<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-676447482.jpg\" alt=\"Surse de magneziu\" style=\"width:843px;height:567px\" title=\"Surse de magneziu\"\/><\/figure>\n<\/div>\n\n\n<p>Nu l\u0103sa\u021bi ritmul rapid al stilului de via\u021b\u0103 modern s\u0103 v\u0103 fure nevoile de magneziu.<strong> Deficien\u021ba de magneziu este adesea asociat\u0103 cu privarea de somn.<\/strong> <span style=\"color: #ff6600;\">[7]<\/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\">ZMB6<\/h3>\n\n\n\n<p>ZMB6 este un <strong>amestec de zinc, magneziu \u0219i vitamina B6<\/strong>. Este recomandat consumul cu o or\u0103 \u00eenainte de somn. Dac\u0103 inten\u021biona\u021bi s\u0103 be\u021bi o b\u0103utur\u0103 <a href=\"https:\/\/gymbeam.ro\/proteine\" class=\"ek-link\">proteic\u0103<\/a> \u00eenainte de somn, v\u0103 recomand\u0103m s\u0103 utiliza\u021bi <a title=\"ZMA \u0219i ZMB\" href=\"https:\/\/gymbeam.ro\/zma-zmb\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ZMB6<\/a> cu aproximativ o or\u0103 \u00eenainte de a consuma b\u0103utura, pentru a permite absorb\u021bia suplimentului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S-a dovedit c\u0103 <a title=\"ZMB6 - GymBeam\" href=\"https:\/\/gymbeam.ro\/zmb6-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ZMB6<\/a>:<\/strong><\/p>\n\n\n\n<p>\u2022 cre\u0219te masa muscular\u0103, for\u021ba, apetitul sexual, nivelul hormonilor anabolici \u0219i sprijin\u0103 testosteronul liber\n\u2022 suprim\u0103 probleme de dispozi\u021bie precum depresia\n\u2022 ajut\u0103 la reducerea timpului de regenerare \u00een leg\u0103tur\u0103 cu regimul de antrenament\n\u2022 \u00eembun\u0103t\u0103\u021be\u0219te calitatea somnului\n\u2022 completeaz\u0103 zincul excretat, permi\u021b\u00e2nd performan\u021be optime. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-519837582.jpg\" alt=\"Ce este ZMB6\" style=\"width:843px;height:562px\" title=\"Ce este ZMB6\"\/><\/figure>\n<\/div>\n\n\n<p>Citi\u021bi mai multe despre magneziu \u00een articolul: <a href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magneziul, un mineral esen\u0163ial pentru s\u0103n\u0103tate \u0219i pentru masa muscular\u0103<\/a> \u0218i dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre ZMB6, nu trebuie s\u0103 rata\u021bi articolul: <a title=\"ZMA \u0219i ZMB: mai mult dec\u00e2t ni\u0219te minerale care v\u0103 vor \u00eembun\u0103t\u0103\u021bi rezultatele\" href=\"https:\/\/gymbeam.ro\/blog\/zma-si-zmb-mai-mult-decat-niste-minerale-care-va-vor-imbunatati-rezultatele\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">5 motive pentru a utiliza ZMB6 sau ZMA. <\/a><\/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=\"5_Citrulina_malat\"><\/span>5. Citrulina malat&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Citrulina malat<\/a> sus\u0163ine performan\u021ba fizic\u0103 prin cre\u0219terea utiliz\u0103rii aminoacizilor \u00een mu\u0219chii scheletici, prin cre\u015fterea fluxului de s\u00e2nge \u015fi <strong>\u00een acela\u015fi timp sprijin\u0103 produc\u021bia de ATP<\/strong>. Dup\u0103 absorb\u021bie, citrulina fie \u00ee\u0219i p\u0103streaz\u0103 structura, fie se transform\u0103 \u00een <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/arginina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin\u0103<\/a> (un aminoacid utilizat frecvent pentru a sprijini performan\u021ba). Citrulina este un aminoacid care nu este implicat \u00een producerea proteinelor \u0219i de aceea nu \u00eel g\u0103sim \u00een cantit\u0103\u021bi mari \u00een alimentele obi\u0219nuite. Pepenele verde are cel mai mare con\u021binut natural de citrulin\u0103, con\u021bin\u00e2nd aproximativ<strong> 1 gram pe por\u021bie. <\/strong>C\u00e2nd citrulina se leag\u0103 de <strong>acidul malic \u00eentr-un raport 2: 1, se formeaz\u0103 citrulina malat.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-488119358.jpg\" alt=\"Citrulina malat \u015fi efectele sale\" style=\"width:843px;height:562px\" title=\"Citrulina malat \u015fi efectele sale\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Citrulina malat \u0219i puterea<\/h3>\n\n\n\n<p>Citrulina malat cre\u0219te indirect nivelurile de oxid nitric, cresc\u00e2nd astfel fluxul de s\u00e2nge. Consolidarea fluxului sanguin reduce oboseala \u0219i \u00eembun\u0103t\u0103\u021be\u0219te rezisten\u021ba. <a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Citrulina<\/a> permite <strong>eliberarea crescut\u0103 a hormonului de cre\u0219tere dup\u0103 antrenament<\/strong>, producerea de <a href=\"https:\/\/gymbeam.ro\/creatina\" class=\"ek-link\">creatin\u0103<\/a> \u0219i utilizarea <strong>aminoacizilor din \u021besutul muscular<\/strong>. \u00centr-un studiu, s-a demonstrat o \u00eembun\u0103t\u0103\u021bire a performan\u021bei de p\u00e2n\u0103 la 23%. [9] \u00centr-un alt studiu efectuat pe halterofili, citrulina malat a crescut num\u0103rul de repet\u0103ri \u00eentr-o serie, a \u00eent\u00e2rziat oboseala \u0219i a redus durerea muscular\u0103. <span style=\"color: #ff6600;\">[10]<\/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\">Citrulina malat &#8211; rezisten\u021b\u0103 \u0219i regenerare<\/h3>\n\n\n\n<p>Acidul lactic este responsabil pentru senza\u021bia de arsur\u0103, care apare \u00een timpul exerci\u021biilor fizice \u0219i care poate reduce, de asemenea, timpul de antrenament. <a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Citrulina malat <\/a>\u00eent\u00e2rzie epuizarea acidului lactic, extinz\u00e2ndu-v\u0103 capacitatea de a v\u0103 antrena mai mult timp. Perioadele mai lungi de <strong>cre\u0219tere a fluxului sanguin permit nu numai performan\u021be crescute \u00een sal\u0103<\/strong>, ci \u0219i recuperare mai rapid\u0103.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-500461810.jpg\" alt=\"Citrulina malat sus\u0163ine rezisten\u021ba\" style=\"width:843px;height:562px\" title=\"Citrulina malat sus\u0163ine rezisten\u021ba\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Cre\u0219te de asemenea \u015fi nivelul hormonului de cre\u0219tere<\/h3>\n\n\n\n<p>S-a demonstrat o cre\u0219tere de 66,8% a hormonului de cre\u0219tere la subiec\u021bii care au primit <a href=\"https:\/\/gymbeam.ro\/citrullina-malata-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin\u0103 malat <\/a> \u00een compara\u021bie cu grupul placebo. \u00cen esen\u021b\u0103, L-citrulina previne indirect blocarea produc\u021biei de hormoni de cre\u0219tere prin cre\u0219terea argininei.<\/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\">Citrulina malat \u015fi dozele<\/h3>\n\n\n\n<p>Doza recomandat\u0103 de Citrulin\u0103 este de <strong>3-6 grame<\/strong>. Este important s\u0103 re\u021bine\u021bi c\u0103, este de preferat s\u0103 \u00eencepe\u021bi cu <strong>o doz\u0103 de 1 gram \u0219i s\u0103 ajunge\u021bi treptat la o doz\u0103 mai mare<\/strong>. Se recomand\u0103 &nbsp;consumul cel mai bine pe stomacul gol, cu 30 p\u00e2n\u0103 la 60 de minute \u00eenainte de antrenament sau \u00eenainte de somn. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre citrulline, citi\u021bi articolul nostru<a title=\"L-citrulina \u0219i tot ce trebuie s\u0103 \u0219ti\u021bi despre ea\" href=\"https:\/\/gymbeam.ro\/blog\/l-citrulina-si-tot-ce-trebuie-sa-stiti-despre-ea\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> L-citrulina \u0219i tot ce trebuie s\u0103 \u0219ti\u021bi despre ea.<\/a><\/p>\n\n\n\n<p>Care 5 suplimente nutritive sunt cele mai subestimate de dvs.? \u00cemp\u0103rt\u0103\u015fi\u021bi g\u00e2ndurile voastre \u00een comentarii \u0219i nu uita\u0163i s\u0103 distribui\u0163i articolul pentru a-l sus\u021bine.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/zma-and-zmb\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZMA and ZMB\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\/vitamin-d\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin D\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0218ti\u021bi care suplimente nutritive sunt cele mai subestimate? Afla\u021bi care suplimente nu ar trebui s\u0103 lipseasc\u0103 niciunui sportiv din echipamentul s\u0103u de baz\u0103.<\/p>\n","protected":false},"author":25,"featured_media":149139,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6878,8366,6506,7568],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-277692","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-minerale","9":"tag-omega-3-ro-2","10":"tag-suplimente-nutritive","11":"tag-vitamine","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>5 cele mai subapreciate suplimente nutritive - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0218ti\u021bi care suplimente nutritive sunt cele mai subestimate? 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