{"id":295218,"date":"2021-09-20T15:55:22","date_gmt":"2021-09-20T13:55:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=295218"},"modified":"2023-12-11T05:05:24","modified_gmt":"2023-12-11T04:05:24","slug":"najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/","title":{"rendered":"Najbolje namirnice i hranjive tvari za preplanuli ten i mladena\u010dku ko\u017eu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#Koje_hranjive_tvari_poticu_zastitu_koze_od_UV_zraka\" title=\"Koje hranjive tvari poti\u010du za\u0161titu ko\u017ee od UV zraka?\">Koje hranjive tvari poti\u010du za\u0161titu ko\u017ee od UV zraka?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#Devet_tvari_za_poticanje_zdravog_izgleda_koze_i_preplanulosti\" title=\"Devet tvari za poticanje zdravog izgleda ko\u017ee i preplanulosti\">Devet tvari za poticanje zdravog izgleda ko\u017ee i preplanulosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#1_Beta_karoten_pomoci_ce_zastiti_kozu_i_njezin_izgled\" title=\"1. Beta karoten pomo\u0107i \u0107e za\u0161titi ko\u017eu i njezin izgled\">1. Beta karoten pomo\u0107i \u0107e za\u0161titi ko\u017eu i njezin izgled<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#2_Likopen_stiti_kozu_i_djeluje_protiv_crvenila\" title=\"2. Likopen \u0161titi ko\u017eu i djeluje protiv crvenila\">2. Likopen \u0161titi ko\u017eu i djeluje protiv crvenila<\/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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#3_Astaksantin_stiti_DNK_i_potice_proizvodnju_kolagena\" title=\"3. Astaksantin \u0161titi DNK i poti\u010de proizvodnju kolagena\">3. Astaksantin \u0161titi DNK i poti\u010de proizvodnju 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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#4_Lutein_potice_mladenacki_izgled_koze\" title=\"4. Lutein poti\u010de mladena\u010dki izgled ko\u017ee\">4. Lutein poti\u010de mladena\u010dki izgled 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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#5_Tirozin_potice_prirodnu_boju_koze\" title=\"5. Tirozin poti\u010de prirodnu boju ko\u017ee\">5. Tirozin poti\u010de prirodnu boju 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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#6_Cink_stiti_od_UV_zraka_i_potice_proizvodnju_kolagena_i_keratina\" title=\"6. Cink \u0161titi od UV zraka i poti\u010de proizvodnju kolagena i keratina\">6. Cink \u0161titi od UV zraka i poti\u010de proizvodnju kolagena i 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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#7_Selen_pomaze_aktivirati_prirodnu_zastitu_koze\" title=\"7. Selen poma\u017ee aktivirati prirodnu za\u0161titu ko\u017ee\">7. Selen poma\u017ee aktivirati prirodnu za\u0161titu 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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#8_Bakar_potice_pigmentaciju_koze_i_njezinu_elasticnost\" title=\"8. Bakar poti\u010de pigmentaciju ko\u017ee i njezinu elasti\u010dnost\">8. Bakar poti\u010de pigmentaciju ko\u017ee i njezinu 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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#9_Para-aminobenzojeva_kiselina_povezana_je_s_promjenom_boje_koze_i_takoder_je_stiti\" title=\"9. Para-aminobenzojeva kiselina povezana je s promjenom boje ko\u017ee i tako\u0111er je \u0161titi\">9. Para-aminobenzojeva kiselina povezana je s promjenom boje ko\u017ee i tako\u0111er je \u0161titi<\/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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#Slozeni_proizvodi_za_zdravi_preplanuli_ten\" title=\"Slo\u017eeni proizvodi za zdravi preplanuli ten\">Slo\u017eeni proizvodi za zdravi preplanuli ten<\/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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#Koje_su_glavne_prednosti_suncanja\" title=\"Koje su glavne prednosti sun\u010danja?\">Koje su glavne prednosti sun\u010danja?<\/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.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ljeti ve\u0107ina nas odlazi na odmor, provodi vi\u0161e vremena na otvorenom, a tako\u0111er i uz vodu. Dugi sun\u010dani dani izravno poti\u010du aktivnosti na otvorenom i sun\u010danje. <strong>O\u010di je va\u017eno za\u0161tititi sun\u010danim nao\u010dalama, ko\u017eu kremama s dovoljnim SPF faktorom, a tako\u0111er je dobra ideja pokriti glavu,<\/strong> \u010dak i tijekom dana kada je obla\u010dno, jer UV zrake mogu pro\u0107i kroz njih i negativno utjecati na neza\u0161ti\u0107enu ko\u017eu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sljede\u0107i korak za za\u0161titu ko\u017ee i maksimalno pru\u017eanje podr\u0161ke zdravom preplanulom tenu su odabrane hranjive tvari koje <strong>prirodno unosimo putem prehrane<\/strong> ili ciljano kori\u0161tenjem dodataka prehrani. Osim toga, neke od njih doprinose <strong>pigmentaciji ko\u017ee<\/strong> (boji). Ovaj \u0107e vam \u010dlanak savjetovati koje \u0107e vam specifi\u010dne tvari pomo\u0107i da postignete \u017eeljeni ten, potaknu mladena\u010dki izgled va\u0161e ko\u017ee i za\u0161tite je od negativnih u\u010dinaka UV zraka.<\/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=\"Koje_hranjive_tvari_poticu_zastitu_koze_od_UV_zraka\"><\/span>Koje hranjive tvari poti\u010du za\u0161titu ko\u017ee od UV zraka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dovoljna za\u0161tita ko\u017ee od UV zraka vrlo je va\u017ena jer te zrake mogu negativno utjecati na stanje ko\u017ee. <strong>Neza\u0161ti\u0107ena ko\u017ea lako mo\u017ee izgorjeti od njihovih u\u010dinaka.<\/strong> Osim toga, sklonija je raznim bolestima, preranom starenju, borama, gubitku elasti\u010dnosti i prirodne hidratacije. Kada djeluje UV svjetlo, ko\u017ea pokre\u0107e svoje prirodne obrambene mehanizme. Naprimjer, dolazi do<strong> pove\u0107ane proizvodnje pigmenta ko\u017ee melanina.<\/strong> \u0160to vi\u0161e ovog pigmenta imate u ko\u017ei, ko\u017ea vam je tamnija, a istovremeno ste za\u0161ti\u0107eniji od negativnih u\u010dinaka izlaganja UV zrakama. <span style=\"color: #ff6600\">[1]<\/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.cz\/blog\/wp-content\/uploads\/2021\/07\/selenium-2-1124x749.jpg\" alt=\"Koje hranjive tvari pobolj\u0161avaju va\u0161 ten?\" class=\"wp-image-281910\" style=\"width:843px;height:562px\" title=\"Koje hranjive tvari pobolj\u0161avaju va\u0161 ten?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Osim kreme za sun\u010danje, ko\u017eu mo\u017eete za\u0161tititi i hranjivim tvarima<\/strong> koje se nalaze u hrani ili u koncentriranijem obliku u dodacima prehrani. Zahvaljuju\u0107i ovim va\u017enim tvarima, <strong>podr\u017eat \u0107ete njezinu pravilnu funkciju, zadr\u017eati mladena\u010dki izgled<\/strong>, ujedna\u010denu <strong>prirodnu boju ko\u017ee<\/strong> i rezultiraju\u0107i u\u010dinak preplanulosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neke od njih imaju vi\u0161e u\u010dinaka na ko\u017eu, no mogu se podijeliti u dvije glavne kategorije radi pojednostavljenja.<\/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 poma\u017eu odre\u0111ene hranjive tvari?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0161tite od UV zraka<\/strong> &#8211; antioksidansi (karotenoidi, cink, selen)<\/li>\n\n\n\n<li><strong>poti\u010du pigmentaciju ko\u017ee<\/strong> &#8211; tirozin, bakar, PABA<\/li>\n<\/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_tvari_za_poticanje_zdravog_izgleda_koze_i_preplanulosti\"><\/span>Devet tvari za poticanje zdravog izgleda ko\u017ee i preplanulosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Upoznajte u\u010dinke odabranih hranjivih tvari na tamnjenje i upoznajte se s njihovim izvorima i preporu\u010denom dozom. Samo zbog toga u svoju prehranu mo\u017eete uklju\u010diti vi\u0161e namirnica kako biste dobili ove hranjive tvari i na taj na\u010din pospje\u0161ili preplanuli izgled 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\u010dniji izgled ko\u017ee\" class=\"wp-image-281927\" title=\"Beta karoten za privla\u010dniji izgled 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_pomoci_ce_zastiti_kozu_i_njezin_izgled\"><\/span>1. Beta karoten pomo\u0107i \u0107e za\u0161titi ko\u017eu i njezin izgled<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponekad se tako\u0111er mo\u017eete susresti s <a href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\" target=\"_blank\" aria-label=\"beta karotenom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta karotenom<\/a> pod nazivom provitamin A. Tijelo iz njega proizvodi <strong>vitamin A.<\/strong> Ovo je tako\u0111er va\u017eno za <strong>odr\u017eavanje zdrave ko\u017ee.<\/strong> Beta karoten pripada obitelji karotenoida koji imaju <strong>sna\u017ena antioksidativna svojstva.<\/strong> Karakteriziraju ih \u017eute, crvene ili naran\u010daste boje, a beta karoten, sa svojom <strong>\u017eutocrvenom bojom<\/strong>, njihov je tipi\u010dni 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 poma\u017ee ko\u017ei pokupiti <strong>\u0161tetne slobodne radikale<\/strong> koje mogu proizvesti UV zrake, \u0161tite\u0107i je od oksidativnog stresa. To mo\u017ee uzrokovati pove\u0107ane bore i prerano starenje ko\u017ee. Prema eksperimentalnim studijama, tako\u0111er \u0161titi ko\u017eu od akutnih utjecaja sun\u010deve svjetlosti, poput crvenila ko\u017ee. Unos beta karotena tako\u0111er je povezan s op\u0107enito privla\u010dnim i zdravim izgledom 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\">Izvori beta karotena u hrani:<\/h3>\n\n\n\n<p>Najbolji izvori beta karotena u hrani su <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">mrkva<\/a>, marelice, papaja, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/bundeva-hr\/\" class=\"ek-link\">bundeve<\/a>, slatki krumpir, mango, breskve, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinat<\/a>, brokula, kupus, paprika, gra\u0161ak, \u017eumanjak, maslac i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/losos-hr\/\" class=\"ek-link\">losos<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Apsorpciju beta karotena iz prehrane pobolj\u0161at \u0107ete tako \u0161to \u0107ete ga konzumirati zajedno s mastima. Primjerice, salatu od svje\u017eeg \u0161pinata mo\u017eete preliti<span style=\"color: #ff6600\"> <strong><a href=\"https:\/\/gymbeam.hr\/bio-ekstra-djevicansko-maslinovo-ulje-vanavita.html\" class=\"ek-link\">maslinovim uljem<\/a><\/strong><\/span> ili u ribanu mrkvu dodati nekoliko <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" aria-label=\"oraha (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oraha<\/a><\/span>. Tako\u0111er se mo\u017ee na\u0107i u dodacima prehrani koji sadr\u017ee do 15 mg aktivnog sastojka po tableti. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Preporu\u010dena dnevna doza beta karotena:<\/h3>\n\n\n\n<p>Beta-karoten nema slu\u017ebenu preporu\u010denu dnevnu dozu. U ve\u0107ini znanstvenih radova koji su razmatrali u\u010dinak ove tvari, kori\u0161tena koli\u010dina varirala je od<strong> 15 do 180 mg dnevno.<\/strong> Ve\u0107e doze mogu uzrokovati \u017eutonaran\u010dastu boju ko\u017ee, \u0161to mislim da nitko od nas ne \u017eeli, pa bi sve trebalo uzimati umjereno. Me\u0111utim, ovaj bi se simptom trebao povu\u0107i nakon smanjenja unosa beta-karotena. <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<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_stiti_kozu_i_djeluje_protiv_crvenila\"><\/span>2. Likopen \u0161titi ko\u017eu i djeluje protiv crvenila<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/likopen-gymbeam.html\" target=\"_blank\" aria-label=\"Likopen  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Likopen<\/span> <\/a>je jo\u0161 jedan karotenoid s <strong>antioksidativnim u\u010dincima<\/strong> sli\u010dan beta-karotenu. Tako\u0111er djeluje kao bojilo u biljkama i nalazi se iza crvene boje raj\u010dice. Ja\u010da prirodni za\u0161titni \u0161tit ko\u017ee koji je dizajniran da apsorbira \u0161tetno UV zra\u010denje. Naprimjer, time se smanjuje<strong> rizik od preranog starenja<\/strong>. Prema studijama, tako\u0111er mo\u017ee smanjiti crvenilo ko\u017ee uzrokovano sun\u010devim zrakama. U jednoj su studiji sudionici konzumirali pastu od raj\u010dice deset tjedana. Imali su <strong>40 % manje crvenila ko\u017ee<\/strong> uzrokovane opeklinama od onih koji nisu uvrstili pastu u svoju prehranu. Iako su to obe\u0107avaju\u0107i rezultati, ne zaboravite na osnovnu za\u0161titu od opeklina u obliku kreme za sun\u010danje. <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>Kada je ko\u017ea izlo\u017eena suncu, razina likopena u tijelu se brzo smanjuje. Prema nekima, to mo\u017ee biti posljedica sna\u017enog antioksidativnog djelovanja. Nije primije\u0107eno takvo smanjenje koli\u010dine beta-karotena u ko\u017ei. To pokazuje da je likopen vjerojatno <strong>jo\u0161 u\u010dinkovitiji u za\u0161titi od oksidativnog stresa<\/strong> 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=\"57589,28760,52267,31256,42352,56377,38887,55579,41077,50854,36616,5968\" ><\/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\">Izvori likopena u hrani:<\/h3>\n\n\n\n<p>Najva\u017eniji izvori likopena u hrani uklju\u010duju pire od raj\u010dice, raj\u010dice, lubenicu, guavu i ru\u017ei\u010dasti grejp. No, bolje se apsorbira iz kuhane hrane nego iz svje\u017ee. Dodatak masti tako\u0111er \u0107e potaknuti njegovu upotrebu u tijelu. Naprimjer, umak od raj\u010dice za \u0161pagete izvrstan je izbor. Mo\u017ee se prona\u0107i i u dodacima prehrani koji nude jednostavan oblik konzumacije, a ljudi koji ne vole raj\u010dicu i druge izvore ove tvari mogu imati koristi od u\u010dinka 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\">Preporu\u010dena dnevna doza likopena:<\/h3>\n\n\n\n<p>Nije specificirano. Neka istra\u017eivanja sugeriraju da bi raspon <strong>od 8 do 21 mg dnevno<\/strong> trebao biti dovoljan za postizanje pozitivnih u\u010dinaka. <span style=\"color: #ff6600\">[11-12]<\/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.cz\/blog\/wp-content\/uploads\/2021\/07\/gazpacho_gymbeam-4-1124x749.jpg\" alt=\"Izvori likopena u hrani\" class=\"wp-image-281947\" style=\"width:843px;height:562px\" title=\"Izvori likopena u hrani\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Astaksantin_stiti_DNK_i_potice_proizvodnju_kolagena\"><\/span>3. Astaksantin \u0161titi DNK i poti\u010de proizvodnju kolagena<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Astaksantin je jo\u0161 jedan aktivni antioksidans iz klase karotenoida. Tako\u0111er obavlja za\u0161titnu funkciju u tijelu i dodatno doprinosi <strong>odr\u017eavanju zdrave ko\u017ee nakon njenog izlaganja UV zrakama.<\/strong> Tako\u0111er poti\u010de proizvodnju drugih antioksidansa i <strong>kolagena<\/strong>. Studije tako\u0111er pokazuju da igra ulogu u spre\u010davanju o\u0161te\u0107enja ljudske DNK koje mo\u017ee biti uzrokovano vi\u0161kom sun\u010deve svjetlosti. Brojna su istra\u017eivanja tako\u0111er pokazala obe\u0107avaju\u0107e rezultate u usporavanju starenja ko\u017ee i smanjenju bora. Prema nekima, ima do <strong>deset puta ve\u0107e antioksidativno djelovanje<\/strong> od ostalih karotenoida. <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\">Izvori astaksantina u hrani:<\/h3>\n\n\n\n<p>Najbogatiji izvori uklju\u010duju losos, kozice i druge plodove mora. Topiv je u mastima, pa ga kombinirajte s kvalitetnim izvorima kao \u0161to je<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/cisti-ghee-maslac-gymbeam.html\" target=\"_blank\" aria-label=\"pro\u010di\u0161\u0107eni maslac (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pro\u010di\u0161\u0107eni maslac<\/a><\/span> kako bi ga tijelo bolje iskoristilo. <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\">Preporu\u010dena dnevna doza astaksantina:<\/h3>\n\n\n\n<p>Astaksantin nema preporu\u010denu dozu, ali se obi\u010dno uzima <strong>2 &#8211; 12 mg dnevno<\/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 lijepi ten\" class=\"wp-image-281961\" title=\"Lutein za lijepi ten\" 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_potice_mladenacki_izgled_koze\"><\/span>4. Lutein poti\u010de mladena\u010dki izgled ko\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/lutein-gymbeam.html\" target=\"_blank\" aria-label=\"Lutein (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Lutein<\/a> je jo\u0161 jedan karotenoid s <strong>antioksidativnim u\u010dincima<\/strong>. Iako je obi\u010dno povezan sa zdravim vidom, tako\u0111er ima blagotvoran u\u010dinak na ko\u017eu. Poja\u010dava za\u0161titna svojstva ko\u017ee <strong>pobolj\u0161avaju\u0107i njezinu hidrataciju i elasti\u010dnost.<\/strong> Do peroksidacije lipida mo\u017ee do\u0107i uslijed izlaganja ko\u017ee UV zrakama. To mo\u017ee biti jedan od razloga br\u017eeg starenja ko\u017ee i ko\u017enih bolesti. Studije su pokazale da lutein <strong>ja\u010da za\u0161titu ko\u017ee <\/strong>od ovih negativnih u\u010dinaka. <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>Do zanimljivih rezultata do\u0161lo se iz istra\u017eivanja u kojem su \u017eene uzimale 20 mg luteina dnevno tijekom tri mjeseca. Na temelju toga <strong>pobolj\u0161ale su za\u0161titna svojstva ko\u017ee<\/strong> od \u0161tetnog UV zra\u010denja za <strong>22 %<\/strong> u usporedbi s kontrolnom skupinom koja nije uzimala lutein. <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\">Izvori luteina u hrani:<\/h3>\n\n\n\n<p>Tijelo ne mo\u017ee samo proizvesti lutein, pa je potrebno osigurati njegov unos raznovrsnom prehranom ili suplementima. Njegovi izvori uklju\u010duju brokulu, \u0161pinat, kelj, bundevu, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-camu-camu-gymbeam.html\" class=\"ek-link\">camu-camu prah<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-chlorella-prah-gymbeam.html\" target=\"_blank\" aria-label=\"klorelu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">klorelu<\/a><\/span> i \u017eumanjak. Kao i ostale karotenoide, kombinirajte ga s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\" target=\"_blank\" aria-label=\"mastima  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mastima <\/a><\/span>radi bolje apsorpcije. <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\">Preporu\u010dena dnevna doza luteina:<\/h3>\n\n\n\n<p>Lutein nema fiksnu dnevnu preporu\u010denu dozu. Me\u0111utim, blagotvorni u\u010dinci zabilje\u017eeni su u koli\u010dinama<strong> od 6 do 20 mg dnevno.<\/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_potice_prirodnu_boju_koze\"><\/span>5. Tirozin poti\u010de prirodnu boju ko\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/tirozin-gymbeam.html\" target=\"_blank\" aria-label=\"Tirozin  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tirozin <\/a>je aminokiselina koja se obi\u010dno nalazi u tijelu. Stoji na samom po\u010detku melanogeneze koja proizvodi pigment ko\u017ee melanin. To je ono \u0161to se krije iza postizanja preplanule ko\u017ee, a \u0161titi ko\u017eu i od \u0161tetnih utjecaja UV zraka tako \u0161to ih djelomi\u010dno upija. Tako \u0107ete, zahvaljuju\u0107i tirozinu, <strong>potaknuti bojanje ko\u017ee i oja\u010dati njezinu za\u0161titu.<\/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\">Izvori tirozina u hrani:<\/h3>\n\n\n\n<p>Ljudsko tijelo mo\u017ee stvarati tirozin, ali ga mo\u017eete podr\u017eati i izvorima iz hrane i dodacima prehrani. Osobito ga se mo\u017ee na\u0107i u piletini i puretini, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" aria-label=\"ribi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribi<\/a><\/span>, mlije\u010dnim proizvodima i jajima. <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\">Preporu\u010dena dnevna doza tirozina:<\/h3>\n\n\n\n<p>Iako tirozin nema dnevnu preporu\u010denu dozu, naj\u010de\u0161\u0107e se uzima u dozama od <strong>500 &#8211; 2000 mg dnevno<\/strong> kako bi se postigli obe\u0107ani u\u010dinci. <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>Ako vas zanima u kojem vam drugom podru\u010dju \u017eivota mo\u017ee pomo\u0107i tirozin, pro\u010ditajte <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/tirozin-koji-su-njegovi-ucinci-i-koju-ulogu-igra-u-stresu-depresiji-ili-gubitku-kilograma\/\" target=\"_blank\" aria-label=\"Tirozin - kakvi su njegovi u\u010dinci i kakvu ulogu ima u stresu, depresiji ili mr\u0161avljenju? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tirozin &#8211; kakvi su njegovi u\u010dinci i kakvu ulogu ima u stresu, depresiji ili mr\u0161avljenju?<\/a><\/span><\/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=\"746\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1137373370-1124x746.jpg\" alt=\"Tirozin poti\u010de pigmentaciju ko\u017ee\" class=\"wp-image-282036\" style=\"width:843px;height:560px\" title=\"Tirozin poti\u010de pigmentaciju 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Cink_stiti_od_UV_zraka_i_potice_proizvodnju_kolagena_i_keratina\"><\/span>6. Cink \u0161titi od UV zraka i poti\u010de proizvodnju kolagena i keratina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Cink<\/span> <\/a>ima niz va\u017enih funkcija u tijelu. O njemu ovisi vi\u0161e od 200 enzimskih reakcija u tijelu. No ve\u0107ina ga ljudi povezuje uglavnom sa zdravljem ko\u017ee i noktiju. Tijelu je potreban za pravilnu <strong>proizvodnju keratina i kolagena<\/strong>. To su glavni proteini koje nalazimo u ko\u017ei. Oni su klju\u010dni za njegovu <strong>elasti\u010dnost, \u010dvrsto\u0107u i otpornost na vanjske utjecaje<\/strong>. Cink tako\u0111er ima antioksidativna svojstva i \u0161titi ko\u017eu od UV zraka. Iz tog se razloga dodaje i kremama za sun\u010danje. <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\">Izvori cinka u hrani:<\/h3>\n\n\n\n<p>Na\u0161e tijelo ne mo\u017ee stvarati cink. Zato je va\u017ean njegov<strong> unos putem prehrane i dodataka prehrani.<\/strong> Mo\u017ee se na\u0107i u mnogim namirnicama kao \u0161to su mahunarke, \u017eitarice, orasi, meso peradi, svinjska jetra, plodovi mora i mlije\u010dni proizvodi. Bolje se apsorbira u organizam iz \u017eivotinjskih nego iz biljnih izvora koji sadr\u017ee vlakna i fitate kako bi usporili apsorpciju. Dodaci prehrani obi\u010dno su koncentriraniji izvor cinka, a mogu se na\u0107i i u obliku <a href=\"https:\/\/gymbeam.hr\/cink-kelat-100-tab-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\">kelata<\/span> <\/a>koje tijelo mo\u017ee dobro iskoristiti.&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\">Preporu\u010dena dnevna doza cinka:<\/h3>\n\n\n\n<p>Prema EFSA-i (Europska agencija za sigurnost hrane), preporu\u010deni dnevni unos cinka je <strong>7,5 &#8211; 12,7 mg za \u017eene<\/strong> i <strong>9,4 &#8211; 16,3 mg za mu\u0161karce<\/strong>. Gornja granica unosa koja se jo\u0161 uvijek smatra sigurnom obi\u010dno je 40 mg dnevno, ali nema smisla uzimati ga svakodnevno. <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<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.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG_6364-1124x749.jpg\" alt=\"Izvori cinka u hrani:\" class=\"wp-image-281990\" style=\"width:843px;height:562px\" title=\"Izvori cinka u hrani:\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Selen_pomaze_aktivirati_prirodnu_zastitu_koze\"><\/span>7. Selen poma\u017ee aktivirati prirodnu za\u0161titu ko\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" aria-label=\"Selen  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Selen <\/a>je jo\u0161 jedan mineral koji mo\u017ee potaknuti zdrav preplanuli ten. Neophodan je za <strong>aktiviranje antioksidansa<\/strong> (glutation peroksidaze i tioredoksina) koje proizvodi ljudsko tijelo. Oni <strong>\u0161tite ko\u017eu od oksidativnog stresa<\/strong> uzrokovanog UV zra\u010denjem. Tako\u0111er promi\u010de pravilnu <strong>funkciju keratinocita,<\/strong> glavne stanice u ko\u017ei koja je \u0161titi od vanjskih utjecaja.&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\">Izvori selena u hrani:<\/h3>\n\n\n\n<p>Poput cinka, ni selen se ne mo\u017ee proizvesti. Iz tog razloga va\u017eno je usredoto\u010diti se na<strong> konzumaciju hrane koja ga sadr\u017ei.<\/strong> Unos selena mo\u017eete podr\u017eati i uklju\u010divanjem dodataka prehrani. Najbogatiji izvori u hrani su <span style=\"color: #ff6600\"><a aria-label=\"brazilski orasi (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/brazilski-orasi.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">brazilski orasi<\/a><\/span>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tuna-hr\/\" class=\"ek-link\">tuna<\/a>, riba iverak, srdele, kozice, puretina, kao i neolju\u0161tena <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a>. <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\">Preporu\u010dena dnevna doza selena:<\/h3>\n\n\n\n<p>Preporu\u010deni dnevni unos selena prema EFSA-i je 70\u03bcg dnevno. Gornja granica unosa selena dnevno je<strong> 400\u03bcg.<\/strong> <span style=\"color: #ff6600\">[35-36]<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/Brasil-nut-peanut-butter-1124x750.jpg\" alt=\"Izvori selena u hrani:\" class=\"wp-image-282004\" style=\"width:843px;height:563px\" title=\"Izvori selena u hrani:\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Bakar_potice_pigmentaciju_koze_i_njezinu_elasticnost\"><\/span>8. Bakar poti\u010de pigmentaciju ko\u017ee i njezinu elasti\u010dnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bakar je va\u017ean za <strong>zdravlje i pravilnu funkciju ko\u017ee<\/strong>. Uklju\u010den je u njezino bojanje. To je gradivni materijal za stvaranje enzima tirozinaze koji je neophodan za proizvodnju melanina. Djeluje kao <strong>za\u0161tita od negativnih u\u010dinaka UV zra\u010denja.<\/strong> Nedostatak bakra mo\u017ee biti posljedica smanjene pigmentacije kose i ko\u017ee. Ovaj mineral tako\u0111er sudjeluje u <strong>stvaranju&nbsp; <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/colla-pinkbeastpink.html\" target=\"_blank\" aria-label=\"kolagena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolagena<\/a><\/span>&nbsp;i elastina.<\/strong> Ovi proteini odgovorni su za elasti\u010dnost, \u010dvrsto\u0107u i elasti\u010dnost ko\u017ee. Prema nekim studijama, \u010dak mo\u017ee smanjiti bore i pobolj\u0161ati izgled 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\">Izvori bakra u hrani:<\/h3>\n\n\n\n<p>Ljudsko tijelo ne mo\u017ee samostalno stvarati bakar. Koli\u010dina u tijelu ovisi o unosu iz vanjskih izvora. Najbogatiji izvori uklju\u010duju plodove mora, <span style=\"color: #ff6600\"><a aria-label=\"ora\u0161aste plodove (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161aste plodove<\/a> <\/span>i sjemenke, gljive, integralne \u017eitarice, \u010dokoladu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/govedina-hr\/\" class=\"ek-link\">govedinu<\/a> ili krumpir. <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=\"Izvori bakra u hrani:\" class=\"wp-image-282020\" title=\"Izvori bakra u hrani:\" 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\">Preporu\u010dena dnevna doza bakra:<\/h3>\n\n\n\n<p>Preporu\u010dena dnevna doza je <strong>1,3 mg dnevno za odrasle \u017eene i 1,6 mg za mu\u0161karce,<\/strong> prema EFSA-i. Doza od 10 mg dnevno smatra se sigurnom. <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_Para-aminobenzojeva_kiselina_povezana_je_s_promjenom_boje_koze_i_takoder_je_stiti\"><\/span>9. Para-aminobenzojeva kiselina povezana je s promjenom boje ko\u017ee i tako\u0111er je \u0161titi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste prvi put \u010duli za para-aminobenzojevu kiselinu. Mo\u017eete ju susresti i pod skra\u0107enicom PABA. Dio je molekule folne kiseline i usko je povezana sa <strong>za\u0161titom i pravilnom funkcijom ko\u017ee.<\/strong> Poma\u017ee u <strong>za\u0161titi od negativnih u\u010dinaka UV zraka<\/strong> pa spre\u010dava prerano starenje ko\u017ee. Tako\u0111er je povezana s promjenom boje ko\u017ee i koristi se, primjerice, kod poreme\u0107aja pigmentacije koji se javlja u bolesti zvanoj 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\">Izvori para-aminobenzojeve kiseline u hrani:<\/h3>\n\n\n\n<p>Na\u0161e tijelo mo\u017ee proizvesti PABA-u. No, ako se ne \u017eelite osloniti samo na prirodnu sintezu, u svoju prehranu mo\u017eete uklju\u010diti namirnice koje je sadr\u017ee. One uklju\u010duju pivski kvasac, meso, gljive, \u017eitarice od cijelog zrna i \u0161pinat. <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\">Preporu\u010dena dnevna doza para-aminobenzojeve kiseline:<\/h3>\n\n\n\n<p>Dnevna doza nije odre\u0111ena za PABA-u, ali se u dodacima prehrani naj\u010de\u0161\u0107e pojavljuje u koli\u010dini od <strong>500 &#8211; 1000 mg dnevno<\/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=\"Slozeni_proizvodi_za_zdravi_preplanuli_ten\"><\/span>Slo\u017eeni proizvodi za zdravi preplanuli ten<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u010dinci karotenoida, cinka, selena, bakra, tirozina i PABA-e <strong>me\u0111usobno se nadopunjuju.<\/strong> Neki \u0161tite ko\u017eu od \u0161tetnih UV zraka, drugi poti\u010du njezinu elasti\u010dnost i \u010dvrsto\u0107u, a tre\u0107i su potrebni za pravilnu pigmentaciju. Sve navedeno prirodnog je podrijetla i njihov se unos mo\u017ee podr\u017eati prehranom i suplementima.<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>Visokokvalitetni slo\u017eeni proizvodi sadr\u017ee ve\u0107inu ovih komplementarnih tvari. To zna\u010di da ne morate uzeti nekoliko kapsula, ve\u0107 vam je potreban samo <strong>jedan proizvod koji sadr\u017ei sve va\u017eno<\/strong>. Takvi dodaci uklju\u010duju<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/sun-kiss-beastpink.html\" target=\"_blank\" aria-label=\"Sun Kiss (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sun Kiss<\/a><\/span> koji sadr\u017ei ekstrakt mrkve beta karoten i 3 sna\u017ena antioksidansa u obliku luteina, likopena i astaksantina. Dalje u sastavu \u0107ete prona\u0107i selen, cink i bakar. Nadalje, ukupni slo\u017eeni u\u010dinak i u\u010dinak proizvoda podr\u017eani su sadr\u017eajem tirozina i PABA-e.<\/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=\"Koje_su_glavne_prednosti_suncanja\"><\/span>Koje su glavne prednosti sun\u010danja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Le\u017eanje na suncu, mo\u017eda kraj vode, veliko je opu\u0161tanje, a daje vam i dodatne pogodnosti. Koje od njih su one glavne?<\/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>Primit \u0107ete vitamin D<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Kada va\u0161a ko\u017ea upije sun\u010deve zrake, zapo\u010dinje kemijska reakcija koja rezultira <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"vitaminom D3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminom D3<\/a><\/span>. Dovoljno vitamina D poti\u010de imunitet, zdravlje kostiju, kao i metabolizam kalcija i fosfora.<\/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>Bit \u0107ete bolje raspolo\u017eeni<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Na suncu tijelo proizvodi vi\u0161e hormona serotonina. Povezan je s dobrim raspolo\u017eenjem, osje\u0107ajem smirenosti i smanjenjem stresa.<\/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>Bolje \u0107ete spavati<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Sun\u010deva svjetlost tako\u0111er utje\u010de na razinu hormona spavanja melatonina. Zbog toga \u0107ete prirodno osjetiti potrebu za snom nakon zalaska sunca, a ujutro s izlaskom sunca sunce \u0107e vas istjerati iz kreveta. <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<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.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1211312450-1124x749.jpg\" alt=\"Koje su glavne prednosti sun\u010danja?\" class=\"wp-image-282052\" style=\"width:843px;height:562px\" title=\"Koje su glavne prednosti sun\u010danja?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dok ste na suncu, mo\u017eete se opskrbiti vitaminom D i tako\u0111er dobiti lijepu preplanulost. Istodobno, UV zrake djeluju na va\u0161u ko\u017eu, \u0161to mo\u017ee biti \u0161tetno. Stoga je va\u017eno za\u0161tititi ko\u017eu kremom za sun\u010danje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Njezinu prirodnu za\u0161titu mo\u017eete pobolj\u0161ati<\/strong> i tvarima poput <strong>karotenoida, cinka i selena.<\/strong> <strong>Zdravu pigmentaciju<\/strong> mo\u017eete promicati tirozinom, bakrom i para-aminobenzojevom kiselinom. Izvori iz hrane pomo\u0107i \u0107e vam s odgovaraju\u0107im unosom ovih tvari, kao i slo\u017eeni dodaci prehrani koji \u0107e pospje\u0161iti preplanulost ko\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Volite li se sun\u010dati ili to radije izbjegavate? Ako vam se \u010dlanak svidio, svakako ga podijelite sa svojim prijateljima.<\/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 li preplanuli ten i zdravu ko\u017eu mladena\u010dkog izgleda bez bora? Tada svakako ne biste trebali propustiti uzimati ovih devet hranjivih tvari koje pridonose posljedi\u010dnim u\u010dincima kori\u0161tenja solarija i sun\u010danja, a tako\u0111er pru\u017eaju podr\u0161ku i zdravlju ko\u017ee.<\/p>\n","protected":false},"author":129,"featured_media":281882,"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":[135],"tags":[6224,6500,7352,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-295218","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-antioksidansi-hr","9":"tag-dodaci-prehrani-hr","10":"tag-prehrana-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Najbolje namirnice i hranjive tvari za preplanuli ten i mladena\u010dku ko\u017eu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje tvari poti\u010du tamnjenje i preplanulost ko\u017ee? 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