{"id":285616,"date":"2021-08-10T12:17:14","date_gmt":"2021-08-10T10:17:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285616"},"modified":"2023-02-24T13:45:59","modified_gmt":"2023-02-24T12:45:59","slug":"najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/","title":{"rendered":"Najbolj\u0161a \u017eivila in hranila za bronasto polt in mladostno ko\u017eo"},"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\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#Katera_hranila_spodbujajo_zascito_koze_pred_UV-zarki\" title=\"Katera hranila spodbujajo za\u0161\u010dito ko\u017ee pred UV-\u017earki?\">Katera hranila spodbujajo za\u0161\u010dito ko\u017ee pred UV-\u017earki?<\/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\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#Devet_snovi_za_zdrav_videz_in_zagorelost_koze\" title=\"Devet snovi za zdrav videz in zagorelost ko\u017ee\">Devet snovi za zdrav videz in zagorelost ko\u017ee<\/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\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#1_Beta_karoten_pomaga_zascititi_kozo_in_njen_videz\" title=\"1. Beta karoten pomaga za\u0161\u010dititi ko\u017eo in njen videz\">1. Beta karoten pomaga za\u0161\u010dititi ko\u017eo in njen videz<\/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\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#2_Likopen_sciti_kozo_in_deluje_proti_rdecici\" title=\"2. Likopen \u0161\u010diti ko\u017eo in deluje proti rde\u010dici\">2. Likopen \u0161\u010diti ko\u017eo in deluje proti rde\u010dici<\/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.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#3_Astaksantin_sciti_DNK_in_spodbuja_nastajanje_kolagena\" title=\"3. Astaksantin \u0161\u010diti DNK in spodbuja nastajanje kolagena\">3. Astaksantin \u0161\u010diti DNK in spodbuja nastajanje kolagena<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#4_Lutein_spodbuja_mladosten_videz_koze\" title=\"4. Lutein spodbuja mladosten videz ko\u017ee\">4. Lutein spodbuja mladosten videz ko\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#5_Tirozin_spodbuja_naravno_obarvanost_koze\" title=\"5. Tirozin spodbuja naravno obarvanost ko\u017ee\">5. Tirozin spodbuja naravno obarvanost ko\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#6_Cink_sciti_pred_UV_zarki_ter_spodbuja_nastajanje_kolagena_in_keratina\" title=\"6. Cink \u0161\u010diti pred UV \u017earki ter spodbuja nastajanje kolagena in keratina\">6. Cink \u0161\u010diti pred UV \u017earki ter spodbuja nastajanje kolagena in keratina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#7_Selen_pomaga_aktivirati_naravno_zascito_koze\" title=\"7. Selen pomaga aktivirati naravno za\u0161\u010dito ko\u017ee\">7. Selen pomaga aktivirati naravno za\u0161\u010dito ko\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#8_Baker_spodbuja_pigmentacijo_koze_in_njeno_elasticnost\" title=\"8. Baker spodbuja pigmentacijo ko\u017ee in njeno elasti\u010dnost\">8. Baker spodbuja pigmentacijo ko\u017ee in njeno elasti\u010dnost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#9_Paraaminobenzojska_kislina_je_povezana_z_razbarvanjem_koze_in_jo_tudi_sciti\" title=\"9. Paraaminobenzojska kislina je povezana z razbarvanjem ko\u017ee in jo tudi \u0161\u010diti.\">9. Paraaminobenzojska kislina je povezana z razbarvanjem ko\u017ee in jo tudi \u0161\u010diti.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#Kompleksni_izdelki_za_zdravo_bronasto_polt\" title=\"Kompleksni izdelki za zdravo bronasto polt\">Kompleksni izdelki za zdravo bronasto polt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#Katere_so_glavne_prednosti_soncenja\" title=\"Katere so glavne prednosti son\u010denja?\">Katere so glavne prednosti son\u010denja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/najboljsa-zivila-in-hranila-za-bronasto-polt-in-mladostno-kozo\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poleti se ve\u010dina od nas odpravi na po\u010ditnice, ve\u010d \u010dasa pre\u017eivi na prostem in seveda tudi ob vodi. Dolgi son\u010dni dnevi neposredno spodbujajo dejavnosti na prostem in son\u010denje. Pomembno je, da <strong>o\u010di za\u0161\u010ditite s son\u010dnimi o\u010dali, ko\u017eo s kremami z zadostnim faktorjem SPF<\/strong>, dobro pa je tudi, da si pokrijete glavo &#8211; tudi med obla\u010dnimi dnevi, saj lahko UV-\u017earki prehajajo skozi njih in negativno vplivajo na neza\u0161\u010diteno ko\u017eo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naslednji korak za za\u0161\u010dito ko\u017ee in maksimalno spodbujanje zdrave zagorelosti so izbrana <strong>hranila, ki jih zau\u017eijemo naravno<\/strong> s prehrano ali s targetirano uporabo prehranskih dopolnil. Poleg tega nekatera od njih prispevajo k <strong>pigmentaciji (obarvanosti) ko\u017ee<\/strong>. V tem \u010dlanku vam bomo svetovali, katere posebne snovi vam bodo pomagale dose\u010di \u017eeleno zagorelost, spodbujale mladosten videz ko\u017ee in jo \u0161\u010ditile pred negativnimi u\u010dinki UV-\u017earkov.<\/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=\"Katera_hranila_spodbujajo_zascito_koze_pred_UV-zarki\"><\/span>Katera hranila spodbujajo za\u0161\u010dito ko\u017ee pred UV-\u017earki?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zadostna za\u0161\u010dita ko\u017ee pred UV-\u017earki je zelo pomembna, saj lahko ti \u017earki negativno vplivajo na stanje ko\u017ee. <strong>Neza\u0161\u010ditena ko\u017ea se lahko zaradi njihovih u\u010dinkov zlahka ope\u010de<\/strong>. Poleg tega je posledi\u010dno bolj nagnjena k razli\u010dnim boleznim, prezgodnjemu staranju, gubam, izgubi elasti\u010dnosti in naravne vla\u017enosti. Ob uporabi UV-svetlobe ko\u017ea spro\u017ei svoje naravne obrambne mehanizme. Pove\u010da se na primer <strong>proizvodnja ko\u017enega pigmenta melanina.<\/strong> Ve\u010d ko je tega pigmenta v ko\u017ei, temnej\u0161a je va\u0161a ko\u017ea, hkrati pa ste bolj za\u0161\u010diteni pred negativno izpostavljenostjo UV-\u017earkom. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-1124x749.jpg\" alt=\"Katera hranila izbolj\u0161ajo va\u0161o zagorelost?\" class=\"wp-image-281910\" width=\"843\" height=\"562\" title=\"Katera hranila izbolj\u0161ajo va\u0161o zagorelost?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Poleg za\u0161\u010dite pred soncem lahko ko\u017eo za\u0161\u010ditite tudi s hranilnimi snovmi<\/strong>, ki jih najdete v hrani ali v bolj koncentrirani obliki prehranskih dopolnil. S temi pomembnimi snovmi boste <strong>podprli pravilno delovanje ko\u017ee, ohranili mladosten videz, enakomerno naravno obarvanost ko\u017ee in posledi\u010dno u\u010dinek zagorelosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekatera od njih imajo ve\u010d u\u010dinkov na ko\u017eo, vendar jih lahko za poenostavitev razdelimo v dve glavni kategoriji.<\/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\">Kako nam pomagajo posamezna hranila?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>za\u0161\u010dita pred UV \u017earki<\/strong> &#8211; antioksidanti (karotenoidi, cink, selen)<\/li><li><strong>spodbujajo pigmentacijo ko\u017ee<\/strong> &#8211; tirozin, baker, PABA<\/li><\/ul>\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=\"Devet_snovi_za_zdrav_videz_in_zagorelost_koze\"><\/span>Devet snovi za zdrav videz in zagorelost ko\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spoznajte u\u010dinke izbranih hranilnih snovi na porjavitev ter se seznanite z njihovimi viri in priporo\u010denimi odmerki.&nbsp;S tem namenom lahko v svojo prehrano vklju\u010dite ve\u010d \u017eivil, bogatih s temi snovmi, in tako spodbudite bronast videz svoje ko\u017ee.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-750x1124.jpg\" alt=\"Beta karoten za privla\u010dnej\u0161i videz ko\u017ee\" class=\"wp-image-281927\" title=\"Beta karoten za privla\u010dnej\u0161i videz ko\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC00051-scaled.jpg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Beta_karoten_pomaga_zascititi_kozo_in_njen_videz\"><\/span>1. Beta karoten pomaga za\u0161\u010dititi ko\u017eo in njen videz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u010dasih lahko <a href=\"https:\/\/gymbeam.si\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\"beta karoten (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta karoten<\/a> sre\u010date tudi pod imenom provitamin A. Telo iz njega proizvaja <strong>vitamin A.<\/strong> Ta je pomemben tudi za ohranjanje zdrave ko\u017ee. <strong>Beta karoten spada v dru\u017eino karotenoidov<\/strong>, ki imajo mo\u010dne <strong>antioksidativne<\/strong> lastnosti. Zanje je zna\u010dilna rumena, rde\u010da ali oran\u017ena barva, beta karoten pa je s svojo rumeno-rde\u010do barvo njihov tipi\u010den predstavnik.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beta karoten pomaga ko\u017ei, da se <strong>izogne \u0161kodljivim prostim radikalom<\/strong>, ki jih povzro\u010dajo UV-\u017earki, in jo na ta na\u010din \u0161\u010diti pred oksidativnim stresom. Ta lahko povzro\u010di ve\u010d gub in prezgodnje staranje ko\u017ee. Glede na eksperimentalne raziskave ko\u017eo \u0161\u010diti tudi pred akutnimi u\u010dinki son\u010dne svetlobe, kot je rde\u010dica ko\u017ee. U\u017eivanje beta karotena je povezano tudi s splo\u0161no privla\u010dnim in zdravim videzom ko\u017ee.<span style=\"color: #ff6600\"> [1-3]<\/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\">Prehranski viri beta karotena:<\/h3>\n\n\n\n<p>Najbolj\u0161i viri beta karotena so korenje, marelice, papaja, bu\u010de, sladki krompir, mango, breskve, \u0161pina\u010da, brokoli, zelje, paprika, grah, jaj\u010dni rumenjak, maslo in losos.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Absorpcijo beta karotena iz prehrane boste izbolj\u0161ali, \u010de ga boste u\u017eivali skupaj z ma\u0161\u010dobami. Solato iz sve\u017ee \u0161pina\u010de lahko na primer pokapate z <a href=\"https:\/\/gymbeam.si\/bio-ekstra-devisko-oljcno-olje-vanavita.html\" target=\"_blank\" aria-label=\"olj\u010dnim (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olj\u010dnim<\/a> oljem ali naribanemu korenju dodate nekaj <a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\"orehov. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orehov.<\/a> Najdete ga tudi v prehranskih dopolnilih, ki vsebujejo do 15 mg aktivne sestavine na tableto. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Priporo\u010deni dnevni odmerek beta karotena:<\/h3>\n\n\n\n<p>Uradni priporo\u010deni dnevni odmerek beta karotena ni dolo\u010den. V ve\u010dini del, ki so preu\u010devala u\u010dinek te snovi, se je uporabljala koli\u010dina od <strong>15 do 180 mg na dan<\/strong>. Ve\u010dji odmerki lahko povzro\u010dijo rumeno-oran\u017eno obarvanost ko\u017ee, \u010desar si najbr\u017e nih\u010de od nas ne \u017eeli, zato se je dobro vsega lotiti z zdravo mero. Vendar pa bi moral ta simptom po zmanj\u0161anju vnosa beta karotena izzveneti. <span 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<p>\u010ce potrebujete navdih za kuhanje s koren\u010dkom, poskusite na\u0161 fitnes <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lahka-lecina-solata-s-prazenim-korenckom-avokadom-in-feta-sirom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">recept za lahko le\u010dino solato s pe\u010denim koren\u010dkom, avokadom in feta sirom<\/a><\/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=\"2_Likopen_sciti_kozo_in_deluje_proti_rdecici\"><\/span>2. Likopen \u0161\u010diti ko\u017eo in deluje proti rde\u010dici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Likopen<\/strong> je \u0161e en karotenoid z antioksidativnimi u\u010dinki, podobnimi betakarotenu. V rastlinah deluje tudi kot barvilo in je razlog za rde\u010d odtenek paradi\u017enika. Krepi naravni za\u0161\u010ditni \u0161\u010dit ko\u017ee, ki je namenjen absorpciji \u0161kodljivega UV-sevanja. Tako na primer zmanj\u0161uje tveganje za prezgodnje staranje. Glede na rezultate \u0161tudij lahko zmanj\u0161a tudi rde\u010dico ko\u017ee, ki jo povzro\u010dajo son\u010dni \u017earki. V eni od njih so udele\u017eenci deset tednov u\u017eivali paradi\u017enikovo mezgo. Imeli so<strong> 40 % manj rde\u010dice ko\u017ee<\/strong> zaradi son\u010dnih opeklin kot tisti, ki paste niso vklju\u010dili v prehrano. \u010ceprav so to obetavni rezultati, pa ne pozabite na osnovno za\u0161\u010dito pred son\u010dnimi opeklinami v obliki kreme za son\u010denje. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko je ko\u017ea izpostavljena soncu, se raven likopena v telesu hitro zmanj\u0161a. Nekateri menijo, da je to mogo\u010de zaradi njegovega mo\u010dnega antioksidativnega delovanja. Tak\u0161nega zmanj\u0161anja koli\u010dine beta karotena v ko\u017ei niso opazili. To ka\u017ee, da je <strong>likopen pri za\u0161\u010diti pred oksidativnim stresom<\/strong> verjetno \u0161e u\u010dinkovitej\u0161i od beta karotena. <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    <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=\"7990,52267,54178,55579,60934,81196\" ><\/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\">Prehranski viri likopena:<\/h3>\n\n\n\n<p>Najpomembnej\u0161i prehranski viri likopena so paradi\u017enikov pire, paradi\u017enik, lubenica, guava in roza grenivka. Vendar se bolje absorbira iz kuhane hrane kot iz sve\u017ee. Tudi dodajanje ma\u0161\u010dob spodbuja njegovo uporabo v telesu. Odli\u010dna izbira je na primer paradi\u017enikova omaka za \u0161pagete. Najdemo ga lahko tudi v prehranskih dopolnilih, ki ponujajo preprosto obliko u\u017eivanja, in ljudje, ki ne marajo paradi\u017enika in drugih virov te snovi, lahko izkoristijo u\u010dinek likopena. <span style=\"color: #ff6600\">[11-12]<\/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\">Priporo\u010deni dnevni odmerek likopena:<\/h3>\n\n\n\n<p>Ni dolo\u010deno. Nekatere raziskave ka\u017eejo, da naj bi za doseganje pozitivnih u\u010dinkov zadostoval razpon <strong>od 8 do 21 mg na dan<\/strong>. <span style=\"color: #ff6600\">[11-12]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"\u017divilski viri likopena\" class=\"wp-image-281947\" width=\"843\" height=\"562\" title=\"\u017divilski viri likopena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Astaksantin_sciti_DNK_in_spodbuja_nastajanje_kolagena\"><\/span>3. Astaksantin \u0161\u010diti DNK in spodbuja nastajanje kolagena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Astaksantin je \u0161e en aktivni antioksidant iz skupine karotenoidov. V telesu opravlja tudi za\u0161\u010ditno funkcijo in dodatno <strong>prispeva k ohranjanju zdrave ko\u017ee po izpostavljenosti UV-\u017earkom<\/strong>. Spodbuja tudi nastajanje drugih antioksidantov in <strong>kolagena<\/strong>. Raziskave ka\u017eejo, da ima tudi vlogo pri prepre\u010devanju po\u0161kodb \u010dlove\u0161ke DNK, ki jih lahko povzro\u010di prekomerna son\u010dna svetloba. \u0160tevilne \u0161tudije so pokazale tudi obetavne rezultate pri upo\u010dasnjevanju staranja ko\u017ee in zmanj\u0161evanju gub. Po nekaterih podatkih ima <strong>do desetkrat ve\u010dje antioksidativno delovanje kot drugi karotenoidi<\/strong>. <span style=\"color: #ff6600\">[13-16]<\/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\">Prehranski viri astaksantina:<\/h3>\n\n\n\n<p>Najbogatej\u0161i viri so losos, kozice in drugi morski sade\u017ei. Je topen v ma\u0161\u010dobah, zato ga kombinirajte s kakovostnimi viri, kot je ghee, da ga telo kar najbolje izkoristi. <span style=\"color: #ff6600\">[17-18]<\/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\">Priporo\u010deni dnevni odmerek astaksantina:<\/h3>\n\n\n\n<p>Astaksantin nima priporo\u010denega odmerka, vendar se obi\u010dajno jemlje od <strong>2 do 12 mg na dan<\/strong>. <span style=\"color: #ff6600\">[17-18]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-749x1124.jpeg\" alt=\"Lutein za lepo polt\" class=\"wp-image-281961\" title=\"Lutein za lepo polt\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_4989-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Lutein_spodbuja_mladosten_videz_koze\"><\/span>4. Lutein spodbuja mladosten videz ko\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\"Lutein (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Lutein<\/a> je \u0161e en karotenoid z <strong>antioksidativnimi u\u010dinki<\/strong>. \u010ceprav ga obi\u010dajno povezujemo z zdravim vidom, ima ugoden u\u010dinek tudi na ko\u017eo. Krepi za\u0161\u010ditne lastnosti ko\u017ee, saj <strong>izbolj\u0161uje njeno vla\u017enost in elasti\u010dnost<\/strong>. Pri izpostavljenosti ko\u017ee UV-\u017earkom lahko pride do peroksidacije lipidov. To je lahko eden od razlogov za hitrej\u0161e staranje ko\u017ee in ko\u017ene bolezni. \u0160tudije so pokazale, da lutein krepi za\u0161\u010dito ko\u017ee pred temi negativnimi u\u010dinki. <span style=\"color: #ff6600\">[19-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimivi so rezultati raziskave, v kateri so \u017eenske tri mesece dnevno jemale 20 mg luteina. Na podlagi tega so <strong>izbolj\u0161ale za\u0161\u010ditne lastnosti ko\u017ee pred \u0161kodljivim UV-sevanjem za 22 %<\/strong> v primerjavi s kontrolno skupino, ki ni jemala luteina. <span style=\"color: #ff6600\">[22]<\/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\">Prehranski viri luteina:<\/h3>\n\n\n\n<p>Telo ne more samo proizvesti luteina, zato je treba zagotoviti njegov vnos z raznoliko prehrano ali dodatki. Njegovi viri so brokoli, \u0161pina\u010da, ohrovt, bu\u010de, <a href=\"https:\/\/gymbeam.si\/bio-camu-camu-gymbeam.html\" target=\"_blank\" aria-label=\"camu-camu v prahu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">camu-camu v prahu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-chlorella-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\"klorela (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klorela<\/a> in jaj\u010dni rumenjak. Tako kot druge karotenoide ga za bolj\u0161o absorpcijo kombinirajte z <a href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" target=\"_blank\" aria-label=\"ma\u0161\u010dobami (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ma\u0161\u010dobami<\/a>. <span style=\"color: #ff6600\">[23-24]<\/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\">Priporo\u010deni dnevni odmerek luteina:<\/h3>\n\n\n\n<p>Lutein nima dolo\u010denega priporo\u010denega dnevnega odmerka. Vendar so bili koristni u\u010dinki opa\u017eeni pri koli\u010dinah <strong>od 6 do 20 mg na dan<\/strong>. <span style=\"color: #ff6600\">[23-24]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tirozin_spodbuja_naravno_obarvanost_koze\"><\/span>5. Tirozin spodbuja naravno obarvanost ko\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tirozin je aminokislina, ki jo pogosto najdemo v telesu. Prisotna je na samem za\u010detku melanogeneze, pri kateri nastaja ko\u017eni pigment melanin. Ta je v ozadju bronastega videza ko\u017ee, poleg tega pa ko\u017eo \u0161\u010diti pred \u0161kodljivimi u\u010dinki UV-\u017earkov, saj jih delno absorbira. Tako boste s tirozinom <strong>spodbudili obarvanost ko\u017ee in hkrati okrepili njeno za\u0161\u010dito.<\/strong><span style=\"color: #ff6600\"> [25-26]<\/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\">Prehranski viri tirozina:<\/h3>\n\n\n\n<p>\u010clove\u0161ko telo lahko proizvaja tirozin, lahko pa ga tudi vnesete s prehranskimi viri in dodatki. Najdete ga zlasti v pi\u0161\u010dan\u010djem in puranjem mesu, <a href=\"https:\/\/gymbeam.si\/tuna-v-olivnem-olju-gymbeam.html\" target=\"_blank\" aria-label=\"ribah (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribah<\/a>, mle\u010dnih izdelkih in jajcih. <span style=\"color: #ff6600\">[27]<\/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\">Priporo\u010deni dnevni odmerek tirozina:<\/h3>\n\n\n\n<p>\u010ceprav tirozin nima priporo\u010denega dnevnega odmerka, se za doseganje obljubljenih u\u010dinkov najpogosteje jemlje v odmerkih od <strong>500 do 2000 mg na dan<\/strong>. <span style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, na katerih drugih podro\u010djih \u017eivljenja vam lahko pomaga tirozin, preberite <strong><a href=\"https:\/\/gymbeam.si\/blog\/tirozin-kaksni-so-njegovi-ucinki-in-kaksno-vlogo-ima-pri-stresu-depresiji-ter-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tirozin &#8211; kak\u0161ni so njegovi u\u010dinki in kak\u0161no vlogo ima pri stresu, depresiji ter huj\u0161anju?<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-1124x746.jpg\" alt=\"Tirozin spodbuja pigmentacijo ko\u017ee\" class=\"wp-image-282036\" width=\"843\" height=\"560\" title=\"Tirozin spodbuja pigmentacijo ko\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-1124x746.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-1536x1020.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-2048x1360.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Cink_sciti_pred_UV_zarki_ter_spodbuja_nastajanje_kolagena_in_keratina\"><\/span>6. Cink \u0161\u010diti pred UV \u017earki ter spodbuja nastajanje kolagena in keratina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Cink<\/a> ima v telesu \u0161tevilne pomembne funkcije. Od njega je odvisnih ve\u010d kot 200 encimskih reakcij v telesu. Vendar ga ve\u010dina ljudi povezuje predvsem z zdravjem ko\u017ee in nohtov. Telo ga potrebuje za<strong> pravilno proizvodnjo keratina in kolagena<\/strong>. To sta glavni beljakovini, ki ju najdemo v ko\u017ei. Klju\u010dnega pomena sta za njeno <strong>elasti\u010dnost, trdnost in odpornost na zunanje vplive<\/strong>. Cink ima tudi antioksidativne lastnosti in \u0161\u010diti ko\u017eo pred UV-\u017earki. Zaradi tega ga dodajajo tudi kremam za son\u010denje. <span style=\"color: #ff6600\">[28-30]<\/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\">Prehranski viri za cink:<\/h3>\n\n\n\n<p>Na\u0161e telo ne more proizvesti cinka. Zato je pomembno, da ga <strong>zau\u017eijemo s hrano in dodatki<\/strong>. Najdemo ga v \u0161tevilnih \u017eivilih, kot so stro\u010dnice, \u017eita, ore\u0161\u010dki, perutninsko meso, svinjska jetra, morski sade\u017ei in mle\u010dni izdelki. Iz \u017eivalskih virov se bolje absorbira v telo kot iz rastlinskih virov, ki vsebujejo vlaknine in fitate, ki upo\u010dasnjujejo absorpcijo. Prehranska dopolnila so obi\u010dajno bolj koncentriran vir cinka in so lahko tudi v obliki <a href=\"https:\/\/gymbeam.si\/cinkov-kelat-100tab-gymbeam.html\" target=\"_blank\" aria-label=\"kelata (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kelata<\/a>, ki ga telo lahko dobro izkoristi.&nbsp; &nbsp;<span style=\"color: #ff6600\">[31-32]<\/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\">Priporo\u010deni dnevni vnos cinka:<\/h3>\n\n\n\n<p>EFSA (Evropska agencija za varnost hrane) navaja, da je priporo\u010deni dnevni vnos cinka <strong>7,5-12,7 mg za \u017eenske in 9,4-16,3 mg za mo\u0161ke<\/strong>. Zgornja meja vnosa, ki \u0161e vedno velja za varno, je obi\u010dajno <strong>40 mg na dan<\/strong>, vendar ga ni smiselno jemati vsak dan. <span style=\"color: #ff6600\">[31-32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ne marate klasi\u010dnih stro\u010dnic, lahko poskusite testenine iz stro\u010dnic, ki nimajo tako mo\u010dnega okusa po stro\u010dnicah. Navdih lahko najdete v <strong><a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-lecine-testenine-s-kremasto-paradiznikovo-omako\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fitnes receptu za testenine iz le\u010de s kremasto paradi\u017enikovo omako<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-1124x749.jpg\" alt=\"Prehranski viri za cink\" class=\"wp-image-281990\" width=\"843\" height=\"562\" title=\"Prehranski viri za cink\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Selen_pomaga_aktivirati_naravno_zascito_koze\"><\/span>7. Selen pomaga aktivirati naravno za\u0161\u010dito ko\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" aria-label=\"Selen (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Selen<\/a> je \u0161e en mineral, ki lahko spodbuja zdravo zagorelost. Bistven je za <strong>aktivacijo antioksidantov<\/strong> (glutation peroksidaze in tioredoksina), ki jih proizvaja \u010dlove\u0161ko telo. Ti <strong>\u0161\u010ditijo ko\u017eo pred oksidativnim stresom, ki ga povzro\u010da UV-sevanje.<\/strong> Spodbuja tudi pravilno delovanje keratinocitov, ki so glavne celice v ko\u017ei, ki jo \u0161\u010ditijo pred zunanjimi vplivi.&nbsp; <span style=\"color: #ff6600\">&nbsp;[33-34]<\/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\">Prehranski viri za selen:<\/h3>\n\n\n\n<p>Tako kot cinka tudi selena ni mogo\u010de samostojno proizvesti. Zato se je treba osredoto\u010diti na <strong>u\u017eivanje \u017eivil, ki ga vsebujejo<\/strong>. U\u017eivanje selena lahko pove\u010date tudi z dodatki. Najbogatej\u0161i viri hrane so <a href=\"https:\/\/gymbeam.si\/brazilski-orescki-gymbeam.html\" target=\"_blank\" aria-label=\"brazilski ore\u0161\u010dki, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brazilski ore\u0161\u010dki,<\/a> tuna, morska plo\u0161\u010da, sardine, kozice, puran in neolu\u0161\u010den ri\u017e. <span style=\"color: #ff6600\">[35-36]<\/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\">Priporo\u010den dnevni vnos za selen:<\/h3>\n\n\n\n<p>Priporo\u010deni dnevni vnos selena po podatkih EFSA je 70 \u03bcg na dan. Zgornja meja dnevnega vnosa selena je <strong>400 \u03bcg<\/strong>. <span style=\"color: #ff6600\">[35-36]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-1124x750.jpg\" alt=\"Prehranski viri za selen\" class=\"wp-image-282004\" width=\"843\" height=\"563\" title=\"Prehranski viri za selen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Baker_spodbuja_pigmentacijo_koze_in_njeno_elasticnost\"><\/span>8. Baker spodbuja pigmentacijo ko\u017ee in njeno elasti\u010dnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Baker je pomemben za <strong>zdravje in pravilno delovanje ko\u017ee<\/strong>. Sodeluje pri njenem obarvanju. Je gradnik za tvorbo encima tirozinaze, ki je bistven za proizvodnjo melanina. Deluje kot za\u0161\u010dita pred negativnimi u\u010dinki UV-sevanja. Pomanjkanje bakra lahko povzro\u010di zmanj\u0161ano pigmentacijo las in ko\u017ee. Ta mineral sodeluje tudi pri nastajanju <a href=\"https:\/\/gymbeam.si\/colla-pink-beastpink.html\" target=\"_blank\" aria-label=\"kolagena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolagena<\/a> in elastina. Ti beljakovini sta odgovorni za <strong>pro\u017enost, \u010dvrstost in elasti\u010dnost ko\u017ee<\/strong>. Po nekaterih raziskavah lahko celo zmanj\u0161a pojavnost gub in izbolj\u0161a videz ko\u017ee.<span style=\"color: #ff6600\"> [37\u201340]<\/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\">Prehranski viri bakra:<\/h3>\n\n\n\n<p>\u010clove\u0161ko telo samo ne more proizvesti bakra. Njegova koli\u010dina v telesu je odvisna od vnosa iz zunanjih virov. Najbogatej\u0161i viri so morski sade\u017ei, <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\"ore\u0161\u010dki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a> in semena, gobe, polnozrnata \u017eita, \u010dokolada, govedina ali krompir. <span style=\"color: #ff6600\">[41-42]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-749x1124.jpg\" alt=\"Prehranski viri bakra\" class=\"wp-image-282020\" title=\"Prehranski viri bakra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG-7364.jpg 1632w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Priporo\u010deni dnevni odmerek bakra:<\/h3>\n\n\n\n<p>EFSA navaja, da je priporo\u010deni dnevni odmerek <strong>1,3 mg na dan za odrasle \u017eenske in 1,6 mg za mo\u0161ke<\/strong>. Odmerek 10 mg na dan velja za varnega. <span style=\"color: #ff6600\">[41-42]<\/span><\/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=\"9_Paraaminobenzojska_kislina_je_povezana_z_razbarvanjem_koze_in_jo_tudi_sciti\"><\/span>9. Paraaminobenzojska kislina je povezana z razbarvanjem ko\u017ee in jo tudi \u0161\u010diti.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda prvi\u010d sli\u0161ite za paraaminobenzojsko kislino. Morda ste jo sre\u010dali tudi pod kratico PABA. Je del molekule folne kisline in je tesno povezana z <strong>za\u0161\u010dito in pravilnim delovanjem ko\u017ee<\/strong>. Pomaga <strong>\u0161\u010dititi pred negativnimi u\u010dinki UV-\u017earkov<\/strong>, zato deluje proti prezgodnjemu staranju ko\u017ee. Povezana je tudi z razbarvanjem ko\u017ee in se uporablja na primer pri motnjah pigmentacije, ki se pojavljajo pri bolezni vitiligo. <span style=\"color: #ff6600\">[43-44]<\/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\">Prehranski viri paraaminobenzojske kisline<\/h3>\n\n\n\n<p>Na\u0161e telo lahko proizvaja PABA. \u010ce se ne \u017eelite zana\u0161ati le na naravno sintezo, lahko v svojo prehrano vklju\u010dite \u017eivila, ki jo vsebujejo. To so pivski kvas, meso, gobe, polnozrnata \u017eita in \u0161pina\u010da. <span style=\"color: #ff6600\">[45-46]<\/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\">Priporo\u010deni dnevni odmerek paraaminobenzojske kisline:<\/h3>\n\n\n\n<p>Dnevni odmerek za PABA ni dolo\u010den, vendar se v prehranskih dopolnilih najpogosteje pojavlja v koli\u010dini <strong>500-1000 mg na dan<\/strong>. <span style=\"color: #ff6600\">[45\u201346]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kompleksni_izdelki_za_zdravo_bronasto_polt\"><\/span>Kompleksni izdelki za zdravo bronasto polt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u010dinki karotenoidov, cinka, selena, bakra, tirozina in PABA <strong>se medsebojno dopolnjujejo<\/strong>. Nekateri \u0161\u010ditijo ko\u017eo pred \u0161kodljivimi UV-\u017earki, drugi spodbujajo njeno elasti\u010dnost in \u010dvrstost, tretji pa so potrebni za pravilno pigmentacijo. Vsi na\u0161teti so naravnega izvora, njihovo u\u017eivanje pa je mogo\u010de podpreti s prehrano in prehranskimi dopolnili.<span style=\"color: #ff6600\"> [47]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Visokokakovostni kompleksni izdelki vsebujejo ve\u010dino teh dopolnilnih snovi. To pomeni, da vam ni treba jemati ve\u010d kapsul, temve\u010d potrebujete <strong>le en izdelek, ki vsebuje vse bistvene sestavine<\/strong>. Tak\u0161na dopolnila so <a href=\"https:\/\/gymbeam.si\/sun-kiss-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sun Kiss<\/a>, ki vsebuje izvle\u010dek korenja beta karoten in 3 mo\u010dne antioksidante v obliki luteina, likopena in astaksantina. V sestavi boste na\u0161li \u0161e selen, cink in baker. Poleg tega splo\u0161ni kompleksni u\u010dinek in delovanje izdelka podpirata vsebnost tirozina in PABA.<\/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=\"Katere_so_glavne_prednosti_soncenja\"><\/span>Katere so glavne prednosti son\u010denja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Le\u017eanje na soncu, morda ob vodi, je odli\u010dna sprostitev, poleg tega pa vam prina\u0161a tudi dodatne koristi. Katere so torej glavne prednosti?<\/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\"><li><strong>Prejeli boste vitamin D<\/strong><\/li><\/ul>\n\n\n\n<p>Ko va\u0161a ko\u017ea vsrka son\u010dne \u017earke, se spro\u017ei kemi\u010dna reakcija, ki povzro\u010di nastanek <a href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"vitamina D3. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D3.<\/a> Zadostna koli\u010dina vitamina D spodbuja odpornost, zdravje kosti ter presnovo kalcija in fosforja.<\/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\"><li><strong>Bili boste bolje razpolo\u017eeni<\/strong><\/li><\/ul>\n\n\n\n<p>Na soncu telo proizvaja ve\u010d hormona serotonina. Ta je povezan z dobrim razpolo\u017eenjem, ob\u010dutkom miru in zmanj\u0161anjem stresa.&nbsp;<\/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\"><li><strong>Bolje boste spali<\/strong><\/li><\/ul>\n\n\n\n<p>Son\u010dna svetloba vpliva tudi na raven spalnega hormona melatonina. Zaradi tega boste po son\u010dnem zahodu naravno za\u010dutili potrebo po spanju, zjutraj ob son\u010dnem vzhodu pa vas bo sonce pognalo iz postelje. <span style=\"color: #ff6600\">[48-50]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate te\u017eave s spanjem, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec<\/a><\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-1124x749.jpg\" alt=\"Katere so glavne prednosti son\u010denja?\" class=\"wp-image-282052\" width=\"843\" height=\"562\" title=\"Katere so glavne prednosti son\u010denja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na soncu se lahko nahranite z vitaminom D in lepo zagorite. Hkrati pa UV-\u017earki delujejo na va\u0161o ko\u017eo, kar je lahko \u0161kodljivo. Zato je pomembno, da ko\u017eo za\u0161\u010ditite s kremo za son\u010denje.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Naravno za\u0161\u010dito lahko okrepite tudi s snovmi, kot so karotenoidi, cink in selen<\/strong>. Zdravo pigmentacijo lahko spodbudite s tirozinom, bakrom in paraaminobenzojsko kislino. Pri ustreznem vnosu teh snovi vam bodo pomagali prehranski viri, prav tako pa tudi kompleksna prehranska dopolnila za spodbujanje porjavelosti ko\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se radi son\u010dite ali se son\u010denju raje izogibate? \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite s prijatelji.&nbsp;<\/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\/hair-nails-and-skin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHair, nails and skin\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>\u017delite bronasto zagorelo polt in zdravo ko\u017eo z mladostnim videzom ter brez gub? Potem vsekakor ne smete zamuditi u\u017eivanja teh devetih hranilnih snovi, ki prispevajo k u\u010dinkom zagorelosti kot na soncu ali v solariju, poleg tega pa spodbujajo zdravje ko\u017ee.<\/p>\n","protected":false},"author":129,"featured_media":281891,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6231,7359,6507,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285616","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-antioksidanti","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>Najbolj\u0161a \u017eivila in hranila za bronasto polt in mladostno ko\u017eo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Katere snovi spodbujajo porjavitev in bronast videz ko\u017ee? 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