{"id":303135,"date":"2020-11-05T11:51:00","date_gmt":"2020-11-05T10:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=303135"},"modified":"2024-06-07T14:45:38","modified_gmt":"2024-06-07T12:45:38","slug":"kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/","title":{"rendered":"Kako izbolj\u0161ati kakovost las in kateri vitamini so najbolj\u0161i zanje?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/#Kako_deluje_rast_las\" title=\"Kako deluje rast las?\">Kako deluje rast las?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/#Dejavniki_ki_vplivajo_na_kakovost_las\" title=\"Dejavniki, ki vplivajo na kakovost las\">Dejavniki, ki vplivajo na kakovost las<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/#Vitamini\" title=\"Vitamini\">Vitamini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/#Minerali\" title=\"Minerali\">Minerali<\/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\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/#Bonus_nasvet\" title=\"Bonus nasvet\">Bonus nasvet<\/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\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/#Kaj_lahko_naredim_za_kakovostne_lase\" title=\"Kaj lahko naredim za kakovostne lase?\">Kaj lahko naredim za kakovostne lase?<\/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\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/#Kaj_ste_izvedeli\" title=\"Kaj ste izvedeli?\">Kaj ste izvedeli?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u201cDolgi lasje, kratki mo\u017egani,\u201d la\u017ena tola\u017eba \u017eensk, ki \u017eelijo imeti&nbsp;<strong>goste in sijo\u010de do pasu dolge lase<\/strong>&nbsp;kot njihove prijateljice, a ne glede na to, kaj po\u010dnejo, ne morejo dose\u010di svojega cilja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda vas bo razveselilo dejstvo, da ni vse izgubljeno. \u010ceprav kakovost las v veliki meri dolo\u010dajo dejavniki, na katere ne moremo vplivati, je vseeno pomemben del,&nbsp;<strong>na katerega lahko vplivamo<\/strong>&nbsp;sami. \u0160koda bi bila, \u010de ne bi poskusili!<\/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=\"Kako_deluje_rast_las\"><\/span>Kako deluje rast las?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u010dnimo od za\u010detka. Da bi podrobno analizirali, kaj je v ozadju kakovosti na\u0161ih las, moramo najprej razumeti,&nbsp;<strong>kako deluje rast las.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsak&nbsp;<strong>me\u0161i\u010dek (tkivo, ki pokriva lase in iz katerega lasje rastejo)<\/strong>&nbsp;vsebuje lasno korenino iz beljakovinskih celic. Nato kisik vstopi v krvni obtok. Brez kisika se celice ne bi mogle deliti. Ta<strong>&nbsp;delitev ustvari lase<\/strong>, ki za\u010dnejo pritiskati na ko\u017eo od spodaj.&nbsp;<span style=\"color: #ff6600;\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postopoma lasje rastejo iz ko\u017ee. Takrat jih \u017ee lahko vidite na povr\u0161ini glave. Ko zraste, vsak&nbsp;<strong>las preide skozi ceruminozno \u017elezo.<\/strong>&nbsp;Rezultat tega je navla\u017een las, kar mu&nbsp;<strong>daje mehkobo in sijaj.<\/strong>&nbsp;S\u010dasoma lasje niso dovolj dolgi, da bi \u0161li skozi ko\u017eo. Pod takimi lasmi \u017ee po\u010dasi rastejo novi lasje, ki jih bodo potisnili ven. \u201cStari\u201d&nbsp;<strong>lasje nato odpadejo<\/strong>&nbsp;in jih nadomestijo \u201cnovi\u201d.&nbsp;<span style=\"color: #ff6600;\">[3]&nbsp;<\/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=\"Dejavniki_ki_vplivajo_na_kakovost_las\"><\/span>Dejavniki, ki vplivajo na kakovost las<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako izgledajo na\u0161i lasje, na primer&nbsp;<strong>njihova gostota, struktura, barva in kakovost<\/strong>, v veliki meri vpliva&nbsp;<strong>genetika.<\/strong>&nbsp;In genetika lahko vpliva tudi na to, ali vam bodo izpadali lasje ali pa kdaj boste posiveli itd. Genetike \u017eal ne moremo spremeniti.&nbsp;<span style=\"color: #ff6600;\">&nbsp;[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi dejavniki, na katere ve\u010dinoma ne moremo vplivati, so<strong>&nbsp;starost in spol.<\/strong>&nbsp;Na \u017ealost za nas dame, mo\u0161kim na splo\u0161no rastejo lase hitreje. Kar zadeva starost, najhitrej\u0161o rast las lahko opazimo med<strong>&nbsp;15. in 30. letom.&nbsp;<\/strong>Nato se postopek upo\u010dasni in v nekaterih redkih primerih se lahko pojavi tudi ple\u0161avost.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi \u010de na nekatere dejavnike ne moremo vplivati, nam je lahko v tola\u017ebo, da lahko delno vplivamo na kakovost las. Pomembno vlogo imajo na primer stres, kajenje, pa tudi&nbsp;<strong>prehrana<\/strong>, ki naj bo uravnote\u017eena in bogata z vsemi&nbsp;<strong>makro hranili in mikro hranili.<\/strong>&nbsp;\u010ce v telesu primanjkuje dolo\u010dene snovi, si lahko pomagamo tudi z&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitaminskimi tabletami<\/a>&nbsp;ali drugimi&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/lasje-nohti-koza\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehranskimi dopolnili<\/a>. In kateri so klju\u010dni za izbolj\u0161anje kakovosti las in njihove rasti?<\/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\/2020\/10\/vlasy-kocka-1124x749.jpg\" alt=\"Kaj vpliva na rast las\" class=\"wp-image-189749\" style=\"width:843px;height:562px\" title=\"Kaj vpliva na rast las\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasy-kocka.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitamini\"><\/span>Vitamini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin A<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin A<\/a>&nbsp;je eden izmed vitaminov, topnih v ma\u0161\u010dobi in ima nenadomestljivo vlogo v telesu. Sodeluje na primer pri&nbsp;<strong>imunskih funkcijah<\/strong>&nbsp;in je&nbsp;<strong>nujen za rast celic in zdravje ko\u017ee.<\/strong>&nbsp;Prav tako igra pomembno vlogo za lase, saj podpira izlo\u010danje sebuma in tako pomaga prepre\u010devati lomljenje las.&nbsp;<span style=\"color: #ff6600;\">[4] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med u\u017eivanjem vitamina A ni najbolj\u0161a odlo\u010ditev, da ga posku\u0161amo vnesti v telo ve\u010d, kot je to potrebno. Obstajajo tudi \u0161tudije, ki so pokazale, da je previsok vnos vitamina A (natan\u010dneje 6700 mikrogramov, kar je pribli\u017eno osemkrat ve\u010d od priporo\u010denega dnevnega vnosa) lahko strupen za telo, kar lahko privede do&nbsp;<strong>izpadanja las.<\/strong>&nbsp;Za vse obstaja meja. Eksperimentiranje s tako visokim vnosom vitaminov naj izvajajo samo strokovnjaki.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Priporo\u010dljiva vrednost vnosa vitamina A:<\/strong>&nbsp;800 \u03bcg&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Viri vitamina A:<\/strong>&nbsp;govedina, jetra, jajca, ribe, korenje, bu\u010da, \u0161pina\u010da, mango,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-a\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"prehranska dopolnila (opens in a new tab)\">prehranska dopolnila<\/a>&nbsp;<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\">Vitamini B<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamini B<\/a>&nbsp;lahko vklju\u010dujejo te vitamine, ki skupaj tvorijo&nbsp;<strong>tako imenovani B kompleks:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B1 (tiamin)<\/li>\n\n\n\n<li>B2 (riboflavin)<\/li>\n\n\n\n<li>B3 (niacin)<\/li>\n\n\n\n<li>B5 (pantotenska kislina)<\/li>\n\n\n\n<li>B6<\/li>\n\n\n\n<li>B7 (biotin)<\/li>\n\n\n\n<li>B9 (folna kislina)<\/li>\n\n\n\n<li>B12 (kobalamin)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse vitamine B dopolnjujemo sami. Izjema je biotin, ki ga lahko proizvaja zdravo telo. \u010ce imate te\u017eave z izpadanjem las, bi se morali osredoto\u010diti predvsem na&nbsp;<strong>vnos vitaminov B2, B7, B9 in B12<\/strong>, ker so le ti neposredno povezani z izpadanjem las.&nbsp;<span style=\"color: #ff6600;\">[7] [8]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Biotin (B7) so preu\u010devali raziskovalci, ki so preu\u010devali 541 \u017eensk, starih od 9 do 92 let. Vsi so poro\u010dali o te\u017eavah z izpadanjem las. V 38% primerov je bil glavni vzrok za<strong> izpadanje las<\/strong> <strong>pomanjkanje<\/strong> <a href=\"https:\/\/gymbeam.si\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>biotina<\/strong><\/a> <strong>v telesu.<\/strong> <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga \u0161tudija (tokrat je bila to \u0161tudija primera) se je osredoto\u010dila na drug problem, prezgodnje sivenje. V \u0161tudijo je bilo vklju\u010denih 52 ljudi s tem problemom pri 20 letih. Glede na rezultate teh ljudi se je pokazalo<strong>&nbsp;splo\u0161no pomanjkanje vitamina B12 in B9.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160e posebno vegetarijanci ali vegani<\/strong>&nbsp;imajo lahko te\u017eave s pomanjkanjem vitamina B. Njegov vir so meso in hrana \u017eivalskega izvora. \u010ce se teh izdelkov izogibate, je primerno, da se osredoto\u010dite na vnos vitaminov B, na primer na&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-b-complex-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehransko dopolnilo<\/a>.<\/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\u010dljiva vrednost vnosa vitamina B: [5] [27]<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>VITAMIN<\/th><th>REFEREN\u010cNA VREDNOST ZA VNOS<\/th><th>VIR<\/th><\/tr><\/thead><tbody><tr><td>B1 (tiamin)<\/td><td><center>1,1 mg<\/center><\/td><td>meso, kvas, drobovina, stro\u010dnice<\/td><\/tr><tr><td>B2 (riboflavin)<\/td><td><center>1,4 mg<\/center><\/td><td>meso, kvas, drobovina, stro\u010dnice, mleko, listnata zelenjava<\/td><\/tr><tr><td>B3 (niacin)<\/td><td><center>16 mg<\/center><\/td><td>kvas, drobovina, stro\u010dnice, koruza<\/td><\/tr><tr><td>B5 (pantotenska kislina)<\/td><td><center>6 mg<\/center><\/td><td>drobovina, meso, ribe, jaj\u010dni rumenjak, kvas, ri\u017e<\/td><\/tr><tr><td><strong>B6<\/strong><\/td><td><center>1,4 mg<\/center><\/td><td>meso, kvas, jaj\u010dni rumenjak, soja, zelenjava<\/td><\/tr><tr><td>B7 (biotin)<\/td><td><center>50 \u03bcg<\/center><\/td><td>jajca, soja, ribe<\/td><\/tr><tr><td>B9 (folna kislina)<\/td><td><center>200 \u03bcg<\/center><\/td><td>listnata zelenjava, \u017eitarice, stro\u010dnice, jetra<\/td><\/tr><tr><td>B12 (kobalamin)<\/td><td><center>2,5 \u03bcg<\/center><\/td><td>jajca, meso, kvas, drobovina<\/td><\/tr><\/tbody><\/table><\/figure>\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\/2020\/10\/IMG_6350-1124x749.jpg\" alt=\"Vitamini za dolge in kakovostne lase\" class=\"wp-image-189713\" style=\"width:843px;height:562px\" title=\"Vitamini za dolge in kakovostne lase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6350.jpg 1199w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamin C<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"614\" height=\"501\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2.jpg\" alt=\"Vitamin C 1000 mg - GymBeam\" class=\"wp-image-189911\" title=\"Vitamin C 1000 mg - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2.jpg 614w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vit-C-2-400x326.jpg 400w\" sizes=\"auto, (max-width: 614px) 100vw, 614px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin C<\/a>&nbsp;je v telesu pomemben za presnovo aminokislin in tako sodeluje pri sintezi kolagena, ki je&nbsp;<strong>pomemben del strukture las.<\/strong>&nbsp;Podpira tudi, na primer absorpcijo \u017eeleza. Pomanjkanje vitamina C ni tako velik problem za lase. Klju\u010dnega pomena bi bilo pomanjkanje procesov, povezanih s&nbsp;<strong>kolagenom in \u017eelezom<\/strong>, ki sta zelo pomembna za&nbsp;<strong>kakovost las.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Priporo\u010dljiva vrednost vnosa vitamina C:&nbsp;<\/strong>80-125 mg, vi\u0161je vrednosti veljajo za starej\u0161e ljudi in doje\u010de matere&nbsp;<span style=\"color: #ff6600;\">[5] [30]<\/span><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Viri vitamina C<\/strong>: citrusi, jagode, paradi\u017enik, paprika, brokoli,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehransko dopolnilo<\/a><span style=\"color: #ff6600;\"> [27]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Vitamin D<\/h3>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1040\" height=\"828\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/d-1.jpg\" alt=\"Vitamin D3 1000 IU - GymBeam\" class=\"wp-image-189929\" title=\"Vitamin D3 1000 IU - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/d-1.jpg 1040w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/d-1-400x318.jpg 400w\" sizes=\"auto, (max-width: 1040px) 100vw, 1040px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"Vitamin D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a>&nbsp;je eden izmed vitaminov, topnih v ma\u0161\u010dobah. Pomemben je na primer, za pravilno delovanje imunskega sistema, zdravih zob, kosti in ko\u017ee. Zadosten vnos za zdrave kosti je pomemben, zlasti za \u017eenske v menopavzi. Pomanjkanje vitamina D lahko negativno&nbsp;<strong>vpliva na izpadanje las.<\/strong>&nbsp;V redkih primerih lahko povzro\u010di alopecijo, bolezen, ki povzro\u010da izpadanje las.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To potrjujejo rezultati \u0161tudije, ki je primerjala raven vitamina D pri zdravih posameznikih in osebah z alopecijo. Bolniki z alopecijo so imeli znatno ni\u017ejo raven vitamina D, poleg tega pa je obstajala pomembna&nbsp;<strong>povezava med to boleznijo in ravnijo vitamina D v telesu.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u010ce menite, da bi ta te\u017eava lahko vplivala tudi na vas, ne skrbite. Dopolnjevanje vitamina D ni te\u017eko. Lahko ga vnesemo tudi tako, da se&nbsp;<strong>izpostavljamo soncu,<\/strong>&nbsp;zlasti zaradi UVB \u017earkov, ki padajo na na\u0161o ko\u017eo. \u010ce je le mogo\u010de, bi morali okoli poldneva (vsaj za 10 minut) izpostaviti \u010dim ve\u010dji del telesa son\u010dni svetlobi. V tem \u010dasu so son\u010dni \u017earki najmo\u010dnej\u0161i. \u010ce to ni mogo\u010de, bo v pomo\u010d&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehransko dopolnilo v obliki D3<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Priporo\u010dljiva vrednost vnosa vitamina D:&nbsp;<\/strong>5 \u03bcg&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Viri vitamina D<\/strong>: mastne ribe, kvas, jajca, mleko, UVB \u017earki, ki padajo na ko\u017eo,<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;prehransko dopolnilo v obliki D3<\/a><span style=\"color: #ff6600;\">&nbsp;[27]<\/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=\"29715,36676,69676,93589,93724\" ><\/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\">Vitamin E<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-e-60-kap-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin E<\/a>&nbsp;sodeluje pri&nbsp;<strong>ravnovesju \u0161kodljivih prostih radikalov in antioksidantov v telesu.<\/strong>&nbsp;Glede tega, ali vitamin E vpliva na lase in izpadanje las, se mnenja razlikujejo. Glede na \u0161tudijo Beoyeja in njegove ekipe se je ljudem z alopecijo po osmih mesecih dodajanja vitamina E rast las pove\u010dala za 34,5 %. Nasprotno, Naziroglu s sodelavci ni ugotovil statisti\u010dno pomembnih razlik v ravni vitamina E v telesu zdravih ljudi in bolnikov z alopecijo.&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Torej ne moremo z gotovostjo trditi, kaj je resnica. \u010ce pa boste imeli v telesu zadostno koli\u010dino vitamina E, bo to le koristno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Priporo\u010dljiva vrednost vnosa vitamina D:&nbsp;<\/strong>12 mg&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p>Viri vitamina E:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rastlinska olja<\/a>, listnata zelenjava,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">polnozrnati izdelki<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ore\u0161\u010dki<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-e-60-kap-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehransko dopolnilo<\/a>&nbsp;<span style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<p>Ve\u010d informacij o vnosu vitaminov in mineralov, ki niso povezani samo z lasmi, boste na\u0161li v \u010dlanku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/katera-prehranska-dopolnila-so-primerna-za-zenske\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kateri prehranski dodatki so primerni za \u017eenske?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1035\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1124x1035.jpg\" alt=\"Vitamini za kakovostne lase \" class=\"wp-image-189627\" style=\"width:843px;height:776px\" title=\"Vitamini za kakovostne lase \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1124x1035.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-400x368.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-1536x1415.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ctveraty-2048x1886.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=\"Minerali\"><\/span>Minerali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u017delezo<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017delezo<\/a>&nbsp;je eden izmed mineralov, ki ga&nbsp;<strong>v telesu najpogosteje primanjkuje.<\/strong>&nbsp;Pri \u017eenskah je ta primanjkljaj lahko na primer povezan z obilnimi menstruacijami, ko gre za ve\u010dje izgube krvi iz telesa. Obstaja ve\u010d zunanjih aktov pomanjkanja \u017eeleza, ki so vidni \u017ee na prvi pogled. Omenimo lahko na primer&nbsp;<strong>bledo ali suho ko\u017eo, suhe lase in krhke nohte<\/strong>, ki se nagibajo k cepljenju.<span style=\"color: #ff6600;\">&nbsp;[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indijska \u0161tudija je preu\u010dila povezavo med nizko vsebnostjo \u017eeleza v telesu in njegovim u\u010dinkom na lase. \u0160tudija je bila izvedena na 35 \u0161tudentih, starih 20 let, ki so imeli prezgodnje sive lase. V tem primeru so raziskovalci potrdili, da ni imela le nizka vsebnost&nbsp;<strong>\u017eeleza<\/strong>&nbsp;vloge pri tem, temve\u010d tudi<strong>&nbsp;vitamin D3 ali kalcij.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomanjkanje \u017eeleza ima lahko tudi druge negativne u\u010dinke. \u0160tudija Shrivastava je ugotovila nizko raven \u017eeleza kot vzrok za izgubo las pri \u017eenskah. Raziskovalec Olsen je s sodelavci pri\u0161el do istega zaklju\u010dka.&nbsp;<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<p>Razmerje med nizko stopnjo \u017eeleza in negativnimi u\u010dinki na lase je torej nesporno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V zvezi s tem je pomembno omeniti pomen&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamina C<\/a>, ki podpira absorpcijo&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eeleza<\/strong><\/a>. V primeru dodatkov je primerno jemati oba dodatka skupaj. Ali je v primeru diete primerno kombinirati meso (kot vir \u017eeleza) in na primer papriko (kot vir vitamina C).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Priporo\u010dljiva vrednost vnosa \u017eeleza:&nbsp;<\/strong>14 mg&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Viri \u017eeleza<\/strong>: rde\u010de meso, perutnina, jajca, sadje, zelena zelenjava,<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/iron-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;prehransko dopolnilo<\/a>&nbsp;<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\">Selen<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1035\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/sel-1124x1035.jpg\" alt=\"Selenium - GymBeam\" class=\"wp-image-189947\" title=\"Selenium - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel-1124x1035.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel-400x368.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/sel.jpg 1289w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Selen je element v sledovih, ki je potreben za \u0161tevilne telesne procese, na primer prispeva k ohranjanju zdravih las. Venton in njegova ekipa so na primer v svoji kvalitativni \u0161tudiji opisali njegov u\u010dinek. Pregledani ljudje so imeli dolgotrajne te\u017eave s pigmentacijo las (v tem primeru je \u0161lo za nezadostno obarvanost \u2013 sivi lasje). Na\u0161li so ga 6-12 mesecev po intravenoznem zdravljenju s selenom. \u0160tudijo pa je treba vzeti z rezervo, ker so jo izvedli samo na 4 ljudeh.&nbsp;<span style=\"color: #ff6600;\">[8] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Selen je imel vlogo tudi pri bolnikih z rakom jaj\u010dnikov, ki so se zdravili s kemoterapijo. V povezavi z nadome\u0161\u010danjem selena je bilo&nbsp;<strong>dokazano znatno zmanj\u0161anje izpadanja las<\/strong>&nbsp;v primerjavi z bolniki, ki niso prejemali selena.&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u010ceprav je v telesu za\u017eelena zadostna koli\u010dina selena, je spet pomembno paziti na njegovo preveliko odmerjanje. Prekomerna koli\u010dina selena (\u0161tudija poro\u010da o 400 mikrogramih) je lahko strupena za telo in lahko povzro\u010di slabost, krhke nohte in&nbsp;<strong>hitro izpadanje las.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Priporo\u010dljiva vrednost vnosa selena:<\/strong>&nbsp;55 \u03bcg&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Viri selena:<\/strong>&nbsp;ekolo\u0161ko meso, morski sade\u017ei,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">orehi<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehransko dopolnilo<\/a>&nbsp;<span style=\"color: #ff6600;\">[27]<\/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\/2020\/10\/vlasyy-1124x749.jpg\" alt=\"Vitamini za dolge in kakovostne lase\" class=\"wp-image-189697\" style=\"width:843px;height:562px\" title=\"Vitamini za dolge in kakovostne lase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vlasyy.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Cink<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"792\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zinc-792x1124.jpg\" alt=\"Cink 100 tab - GymBeam\" class=\"wp-image-189654\" title=\"Cink 100 tab - GymBeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-792x1124.jpg 792w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-282x400.jpg 282w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-1083x1536.jpg 1083w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc-1444x2048.jpg 1444w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zinc.jpg 1800w\" sizes=\"auto, (max-width: 792px) 100vw, 792px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<div style=\"height:150px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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>&nbsp;je klju\u010dni element,&nbsp;<strong>potreben za pravilno delovanje telesa.<\/strong>&nbsp;Pomemben je za imunost, \u017eiv\u010dni sistem ali reproduktivne funkcije. Ima tudi pomembno vlogo pri presnovi makrohranil. Njegovo pomanjkanje je pogosto povezano s poslab\u0161anjem kakovosti nohtov, ko\u017ee in las.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je potrdila tudi pregledna \u0161tudija pri bolnikih z alopecijo, ki ka\u017ee, da so pri 4 od 6 kontrolnih \u0161tudij pri&nbsp;<strong>bolnikih z alopecijo&nbsp;<\/strong>potrdili&nbsp;<strong>nizko raven<\/strong>&nbsp;v primerjavi s skupinami z zdravimi ljudmi. Mo\u010dno povezavo med pomanjkanjem cinka v telesu in izpadanjem las je potrdila tudi \u0161tudija Kil in drugih avtorjev.&nbsp;<span style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<p><strong>Priporo\u010dljiva vrednost vnosa cinka: <\/strong>10 mg&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<p><strong>Viri cinka:<\/strong>&nbsp;meso, mehku\u017eci,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ostale-zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"stro\u010dnice (opens in a new tab)\">stro\u010dnice<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"polnozrnati izdelki (opens in a new tab)\">polnozrnati izdelki<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/cink-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"prehransko dopolnilo (opens in a new tab)\">prehransko dopolnilo<\/a>&nbsp;<span style=\"color: #ff6600;\">[27]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bonus_nasvet\"><\/span>Bonus nasvet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Kolagen<\/h3>\n\n\n\n<p><strong>Kolagen tvori velik del vseh beljakovin v telesu.&nbsp;<\/strong>Je bogat z aminokislinami, ki jih telo potrebuje za proizvodnjo beljakovin v laseh. Poleg tega kolagen deluje kot antioksidant. Bojuje se proti spojinam, ki se v telesu pojavijo zaradi stresa, kajenja, u\u017eivanja nekakovostne hrane ali pitja alkohola. Velika koli\u010dina teh spojin bi morala po\u0161kodovati celice, beljakovine, DNK in lasne me\u0161i\u010dke.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[24]&nbsp;[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega pa&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/collagen-beauty-shot-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kolagen<\/strong><\/a>&nbsp;<strong>pomaga ko\u017ei las.<\/strong>&nbsp;Prispeva k elasti\u010dnosti in trdnosti ovojnice (edenizmed delov ko\u017ee). V primeru, da te funkcije ne bi izpolnjeval, lahko povzro\u010di izgubo las. Izbolj\u0161anje elasti\u010dnosti ovojnice po uporabi kolagena v primerjavi s skupino, ki je prejemala placebo, so opazili \u017ee po osmih tednih \u0161tudije, v kateri so preu\u010devali 69 \u017eensk, starih od 35 do 55 let.&nbsp;<span style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clanek&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kolagen-za-zdravo-kozo-in-sklepe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako izbrati najbolj\u0161i kolagen za zdravo ko\u017eo in sklepe?<\/strong><\/a>&nbsp;vam bo pomagal izbrati pravi kolagen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg kolagena ne smete pozabiti tudi na&nbsp;<strong>druge beljakovine<\/strong>, ki imajo med drugim gradbeno funkcijo in prispevajo k kakovosti in rasti las. \u010ce ne veste, kako dopolniti beljakovine, si lahko na primer pomagate z&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beljakovinami sirotke<\/strong><\/a>&nbsp;ali pa se zgledujete po na\u0161em&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010dlanku o virih beljakovin<\/strong><\/a>. Zlasti za \u017eenske je zasnovana&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/beljakovine-yum-yum-whey-1000g-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beljakovina Yum Yum Whey<\/a>, ki vsebuje tudi snovi, ki jih \u017eenskam pogosto primanjkuje (npr. magnezij, \u017eelezo ali vitamin B6).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Viri kolagena:<\/strong>&nbsp;jajca, ribe, morski sade\u017ei, zelenjava,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/colla-pink-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Colla Pink \u2013 BeastPink<\/a>&nbsp;<span style=\"color: #ff6600;\">[28]<\/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=\"Kaj_lahko_naredim_za_kakovostne_lase\"><\/span>Kaj lahko naredim za kakovostne lase?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Prehrana<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, je najpomembnej\u0161i dejavnik kakovostnih las, na katere lahko vplivate,&nbsp;<strong>kakovostna in uravnote\u017eena<\/strong>&nbsp;<strong>prehrana<\/strong>, ki vsebuje dovolj makro hranil in mikro hranil. \u010ce ne veste, kako to storiti, bo za za\u010detek dovolj, da prehrani dodate ve\u010d&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ore\u0161\u010dkov<\/strong><\/a>,&nbsp;<strong>mastnih rib, jajc,<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ostale-zitarice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>&nbsp;stro\u010dnic<\/strong><\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sadja<\/strong><\/a>&nbsp;in<strong>&nbsp;zelenjave.<\/strong>&nbsp;\u0160e posebej pri ore\u0161\u010dkih bodite pozorni na koli\u010dino, imajo ve\u010d kalorij, kot bi si jih \u017eeleli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste vegetarijanec ali vegan, bodite bolj pozorni na vnos vitaminov in mineralov. Hrana \u017eivalskega izvora je&nbsp;<strong>bogat vir mineralnih snovi.<\/strong>&nbsp;\u010ce ste jih izklju\u010dili iz prehrane, morate vedeti, kako jih dopolniti. Zelo primerni so redni pregledi, ki vam bodo pokazali raven vitaminov in mineralov v telesu. \u010ce vam jih primanjkuje, u\u017eivajte tudi&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/lasje-nohti-koza\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prehranska dopolnila<\/a>, ki vam bodo pomagala pri njihovem vnosu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ljudje na dieti z neprimerno nizkim kalori\u010dnim deficitom ali ljudje z motnjami hranjenja imajo lahko te\u017eave z zadostnim vnosom vitaminov in mineralov. V tem primeru se je primerno posvetovati z zdravnikom o ravni teh snovi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V povezavi z vnosom vitaminov, mineralov in kakovosti las je pomembno biti pozoren na&nbsp;<strong>zdravila, ki lahko povzro\u010dijo izpadanje las.<\/strong>&nbsp;Sem spadajo na primer sredstva za red\u010denje krvi, zdravila za zni\u017eevanje holesterola, antidepresivi, amfetamini (ki se uporabljajo za zdravljenje motenj pozornosti), zdravila za protin, zaviralci beta za povi\u0161an krvni tlak ali protirevmati\u010dna zdravila. Poskusite narediti vse, da vam teh zdravil ni treba redno jemati. Presene\u010denje za \u017eenske je lahko tudi dejstvo, da je<strong>&nbsp;izpadanje las povezano z uporabo hormonske kontracepcije.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[29]<\/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\/2020\/10\/strava-1124x749.jpg\" alt=\"Prehrana za rast las\" class=\"wp-image-189671\" style=\"width:843px;height:562px\" title=\"Prehrana za rast las\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Nega<\/h3>\n\n\n\n<p><strong>Na\u010din, kako skrbite za svoje lase<\/strong>, ima dolo\u010den vpliv na njihov videz. Denar je primerno vlo\u017eiti v bolj kakovostne \u0161ampone in negovalno kozmetiko, ki se popolnoma prilega va\u0161emu tipu las. \u010ce v supermarketu kupite najcenej\u0161i \u0161ampon, ne morete pri\u010dakovati \u010dude\u017eev. V veliko pomo\u010d vam bo tudi redno&nbsp;<strong>stri\u017eenje las in hranilne maske.<\/strong>&nbsp;Te lahko naredite sami doma, receptov je na pretek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da ne bi \u0161kodovali svojim lasem, ni priporo\u010dljivo, da jih pogosto in dlje \u010dasa izpostavljate vro\u010demu zraku brez izdelkov za za\u0161\u010dito las. Pogosto&nbsp;<strong>likanje, kodranje in barvanje<\/strong>&nbsp;jim tudi ni v veliko pomo\u010d. \u010ce \u017eelite zmanj\u0161ati lomljenje las, ne odhajajte spat z mokrimi lasmi. Lasem ne boste \u0161kodovali, \u010de boste \u010dez no\u010d nosili ohlapen \u010dop.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_ste_izvedeli\"><\/span>Kaj ste izvedeli?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160tevilni dejavniki vplivajo na videz va\u0161ih las. Na nekatere od njih \u017eal ne moremo vplivati, na nekatere pa lahko. Pomembno je, da se osredoto\u010dite na tiste, na katere lahko vplivamo, tako da lahko re\u010dete, da ste se maksimalno potrudili za videz las. Za\u010dnite z&nbsp;<strong>zdravo uravnote\u017eeno prehrano in nego.&nbsp;<\/strong>Videli boste, da bodo rezultati kmalu vidni. \u010ce pa \u0161e vedno niste zadovoljni z videzom las, poskusite na primer z novo pri\u010desko. Tudi tak\u0161na sprememba vam lahko pomaga pri laseh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite s prijatelji. Mogo\u010de imajo isti problem in bodo sre\u010dni, ko bodo kon\u010dno na\u0161li re\u0161itev, kako dose\u010di goste in dolge lase.<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kakovost las je delno genetska. Obstajajo tudi dejavniki, na katere lahko vplivamo. Osredoto\u010diti se moramo na pravilno prehrano, nego in predvsem na vnos vitaminov in mineralov. Kateri so klju\u010dni za kakovostne in dolge lase in kako jih dopolniti?<\/p>\n","protected":false},"author":100,"featured_media":190668,"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":[118],"tags":[6759,7581,6879,7569],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-303135","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-kolagen-sl","9":"tag-lasje","10":"tag-minerali-sl","11":"tag-vitamini-sl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako izbolj\u0161ati kakovost las in kateri vitamini so najbolj\u0161i zanje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"S kakovostno nego in uravnote\u017eeno prehrano dobite sijo\u010de, goste in zdrave lase. 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