{"id":307893,"date":"2020-11-06T19:20:00","date_gmt":"2020-11-06T18:20:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307893"},"modified":"2022-11-29T10:45:57","modified_gmt":"2022-11-29T09:45:57","slug":"ali-je-res-potrebno-jemati-multivitamine","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-je-res-potrebno-jemati-multivitamine\/","title":{"rendered":"Ali je res potrebno jemati multivitamine?"},"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\/ali-je-res-potrebno-jemati-multivitamine\/#Multivitamini\" title=\"Multivitamini\">Multivitamini<\/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\/ali-je-res-potrebno-jemati-multivitamine\/#Zakaj_je_pomembno_jemati_multivitamine\" title=\"Zakaj je pomembno jemati multivitamine?\">Zakaj je pomembno jemati multivitamine?<\/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\/ali-je-res-potrebno-jemati-multivitamine\/#Kako_izbrati_multivitamin\" title=\"Kako izbrati multivitamin?\">Kako izbrati multivitamin?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bi morali vsi za\u010deti dan z multivitaminskimi tabletami? Obstajajo <strong>skupine ljudi<\/strong>, ki za ohranjanje zdravja potrebujejo <strong>dopolnila vitaminov in mineralov bolj kot drugi<\/strong>. Si eden izmed njih? Na trgu boste na\u0161li razli\u010dne <a href=\"https:\/\/gymbeam.si\/multivitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multivitamine<\/a> in <a href=\"https:\/\/gymbeam.si\/multimineral\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multiminerale<\/a> z razli\u010dno sestavo in obliko. Na voljo so v obliki tablet, kapsul, pija\u010d in po novem tudi \u017eele bonbonov. Preberite ve\u010d o multivitaminih, njihovem <strong>pomenu v obdobju gripe<\/strong>, pa tudi o <strong>mo\u017enih tveganjih.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Multivitamini\"><\/span>Multivitamini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V svetu prehranskih dopolnil boste naleteli na izdelke, ki vsebujejo <strong>eno hranilo<\/strong>, <strong>kombinacijo<\/strong> <strong>ve\u010d koristnih snovi<\/strong>, pa tudi <strong>celo vrsto hranil<\/strong>. Izraz &#8220;multivitamin&#8221; zajema prehranska dopolnila s \u0161iroko paleto <strong>vitaminov, mineralov, pa tudi drugih sestavi<\/strong>n. Je priljubljen in prakti\u010den na\u010din za dopolnitev potrebnih hranil za pravilno delovanje telesa. <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da ostanemo zdravi, moramo vna\u0161ati <strong>13 vitaminov<\/strong>. Ve\u010dino moramo prejeti od nekje, z dvema izjemama &#8211; <strong>vitamin D in B3<\/strong>, ki ju telo <strong>pod dolo\u010denimi pogoji lahko ustvari samo<\/strong>. Ponujamo tudi seznam vitaminov z njihovim priporo\u010denim dnevnim vnosom &#8211; <strong>referen\u010dna vrednost hranil (NRV)<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [3] [5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\">Referen\u010dna vrednost (NRV) &#8211; priporo\u010deni dnevni vnos<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin A<\/td><td class=\"has-text-align-center\" data-align=\"center\">800 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin C<\/td><td class=\"has-text-align-center\" data-align=\"center\">80 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin D<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin E<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin K<\/td><td class=\"has-text-align-center\" data-align=\"center\">75 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B1 (tiamin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,1 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B2 (riboflavin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B3 (niacin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B5 (pantotenska kislina)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B6<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B7 (biotin)<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B9 (folna kislina)<\/td><td class=\"has-text-align-center\" data-align=\"center\">200 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vitamin B12<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,5 \u03bcg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nismo \u0161e omenili mineralov, ki so prav tako pomembni za \u010dloveka. Delimo jih na <strong>glavne in v sledovih<\/strong>, ker jih v \u010dlove\u0161kem telesu najdemo v <strong>razli\u010dnih koli\u010dinah<\/strong>. Za bolj\u0161o predstavo jih predstavljamo v tabeli<span style=\"color:#ff6600\" class=\"tadv-color\"> [4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Glavni minerali<\/th><th class=\"has-text-align-center\" data-align=\"center\">Minerali v sledovih<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Klor<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fluor<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Krom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fosfor<\/td><td class=\"has-text-align-center\" data-align=\"center\">Jod<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Magnezij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mangan<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017dveplo<\/td><td class=\"has-text-align-center\" data-align=\"center\">Baker<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Natrij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Molibden<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalcij<\/td><td class=\"has-text-align-center\" data-align=\"center\">Selen<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">Cink<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u017delezo<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odli\u010dno in <strong>idealno<\/strong> bi bilo, \u010de bi <strong>vsa hranila<\/strong> prejemali v ustreznih koli\u010dinah <strong>s prehrano<\/strong>. Poskusite na primer pomisliti na svojo prehrano v zadnjem mesecu. Ste zau\u017eili dovolj <strong>sadja, zelenjave in virov beljakovin<\/strong>? \u010ce ste odgovorili &#8211; da, vam iskreno \u010destitamo in vam morda celo zavidamo, ker velik del dru\u017ebe iz razli\u010dnih razlogov ne more zadovoljiti potreb po hranilih. V tem primeru so <a href=\"https:\/\/gymbeam.si\/multivitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multivitamini<\/a> prakti\u010dna re\u0161itev za dopolnitev vitaminov in mineralov. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/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=\"Zakaj_je_pomembno_jemati_multivitamine\"><\/span>Zakaj je pomembno jemati multivitamine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Idealno bi bilo, \u010de bi vitamine in minerale vna\u0161ali s prehrano, kot so sadje, zelenjava in druge potrebne sestavine. <strong>Je va\u0161a prehrana res tako uravnote\u017eena<\/strong> in ali nadzorujete <strong>vnos vseh mineralov in vitaminov<\/strong>? <strong>Multivitamini so prakti\u010dna re\u0161itev<\/strong>, saj vam tako ni treba nadzorovati koli\u010dine vitamina C ali \u017eeleza v va\u0161i prehrani, ker jih imate na seznamu neposredno na embala\u017ei izdelka. Med drugim je u\u017eivanje sadja in zelenjave super, a <strong>s staranjem se na\u0161e prehranske potrebe pove\u010dujejo<\/strong>, hkrati pa ima telo <strong>ve\u010dje te\u017eave z absorpcijo hranil<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span> Nenazadnje sta lahko <strong>posebna vrsta prehrane, na primer veganstvo ali te\u017eave pri absorpciji nekaterih hranil<\/strong> iz prehrane, razlog za pomanjkanje hranil.<\/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=\"6322,34207,40507,49306,58327\" ><\/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<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_izbrati_multivitamin\"><\/span>Kako izbrati multivitamin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponudba je \u0161iroka, embala\u017ea je pisana, a njihovi <strong>odmerki so razli\u010dni<\/strong>. Kako prepoznate najbolj\u0161i multivitamin za dopolnitev manjkajo\u010dih hranil? Nekateri imajo raje tablete, drugi bodo zagotovo raje posegli po pija\u010di ali gumijastim medvedkom. Kon\u010dna odlo\u010ditev je odvisna od vas, vendar imamo vseeno nekaj nasvetov, ki vam bodo pomagali pri odlo\u010danju. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Preberite sestavo izdelka<\/strong> &#8211; poleg \u0161tevila hranilnih snovi, ki jih najdete v multivitaminu, preverite tudi <strong>njihovo vsebnost<\/strong>. Nato se odlo\u010dite med izdelki, ki ustrezajo <strong>RDA<\/strong> (priporo\u010deni prehranski dodatek) s koli\u010dino aktivnih sestavin. Okraj\u0161ava <strong>RDA<\/strong> ali <strong>AI<\/strong> (<em>adequate intake<\/em> &#8211; ustrezen vnos) se nana\u0161a na <strong>raven hranilnih snovi<\/strong>, ki jih je treba jemati za <strong>ohranjanje zdravja<\/strong>. Jemanje dodatkov, ki presegajo priporo\u010dene dnevne koli\u010dine, bi lahko imelo ne\u017eelene u\u010dinke.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Toda kako vemo, da je odmerek previsok?<\/strong><\/p>\n\n\n\n<p>Priporo\u010deni dnevni vnos vitamina C je 80 mg, ve\u010d prehranskih dopolnil pa vsebuje 500 ali 1000 mg. Poleg priporo\u010denega dnevnega odmerka obstaja <strong>sprejemljiva zgornja meja<\/strong> (UL), vrednost <strong>najvi\u0161jega mo\u017enega odmerka<\/strong> brez nevarnosti. Ta meja je v nekaterih primerih lahko precej <strong>dale\u010d od priporo\u010denega odmerka<\/strong>. Zato lahko jemljete dolo\u010dene vitamine in minerale tudi v koli\u010dinah, ki presegajo RDA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zgornja meja vitamina C<\/strong> je na primer <strong>2000 mg, cinka 40 mg in vitamina B6 100 mg<\/strong> na dan. Poleg tega so <strong>nekatere zgornje meje<\/strong> vezane samo na <strong>dopolnilno obliko<\/strong> in jih <strong>ni v naravnih virih<\/strong>, kot so <strong>vitamin B3, <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezij<\/a> ali folna kislina<\/strong>. V drugih primerih morate upo\u0161tevati vse vire, vklju\u010dno s hrano. Ne pozabite, da se lahko <strong>zgornji in priporo\u010deni odmerek razlikujeta<\/strong> med <strong>odraslimi, otroci, starej\u0161imi in morda nose\u010dnicami in doje\u010dimi materami<\/strong>. In zdaj najpomembnej\u0161e, <strong>nekatera hranila imajo zgornjo mejo blizu priporo\u010dene<\/strong> in je njihov visok vnos lahko za telo <strong>nevaren<\/strong>, kot so npr. <strong>vitamin A, E, K, <\/strong>pa tudi <strong>selen in \u017eelezo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0160tevilo tablet v primerjavi s \u0161tevilom odmerkov &#8211; \u0161tevilo kapsul<\/strong> ali tablet je pogosto navedeno na embala\u017ei izdelkov. Upo\u0161tevajte, da 90 tablet <strong>ne pomeni nujno 90 odmerkov<\/strong>. \u0160tevilo tablet lajko izgleda zavajajo\u010de , \u010de je na primer dnevni odmerek 3 tablete, vam bo cel paket zdr\u017eal mesec.<\/li><li><strong>Cena v primerjavi s kakovostjo<\/strong> &#8211; cena multivitamina se lahko hitro spreminja, zato poskusite natan\u010dno oceniti svoje prioritete glede na ceno, da ne boste po nepotrebnem pla\u010dali za lepo embala\u017eo in sestavine, za katere vam je vseeno.<\/li><li><strong>Izberite kakovostne proizvajalce<\/strong> &#8211; multivitamini se lahko od drugih dopolnil razlikujejo tudi po tem, da njihovo u\u017eivanje morda ne bo imelo tako o\u010ditnega u\u010dinka kot na primer pri uspavalnih tabletah, kjer lahko takoj ocenite njihov u\u010dinek. Kakovost izdelka lahko ugotovite tudi na podlagi <strong>ugleda proizvajalca<\/strong>. Dandanes ni te\u017eko preveriti razli\u010dnih <strong>ocen, forumov <\/strong>in na splo\u0161no ugotoviti, ali ima podjetje &#8220;dobro ime&#8221;.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/ako-si-vybrat-multivitamin-1124x843.jpg\" alt=\"kako izbrati multivitamin\" class=\"wp-image-191190\" width=\"843\" height=\"632\" title=\"kako izbrati multivitamin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-si-vybrat-multivitamin-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-si-vybrat-multivitamin-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-si-vybrat-multivitamin-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/ako-si-vybrat-multivitamin.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kdo naj bi jemal multivitamine?<\/h3>\n\n\n\n<p>Vsak od nas mora v\u010dasih dopolniti vitamine in minerale, pa naj bo to po jemanju antibiotikov, preskopi prehrani ali iz drugih razlogov. Vendar obstajajo skupine ljudi, ki morda potrebujejo <a href=\"https:\/\/gymbeam.si\/multivitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multivitamine<\/a> bolj kot ostali. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [8] [9] [18]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nose\u010dnice in doje\u010de matere<\/strong> &#8211; nose\u010dnicam se pogosto priporo\u010da, da svojo prehrano dopolnjujejo z na primer <strong>folno kislino<\/strong>, ker zmanj\u0161uje tveganje za motnje nevralne cevi. Vendar se mora ta kategorija \u017eensk posvetovati s svojim zdravnikom glede vnosa hranil, saj vsi vitamini nanje nimajo pozitivnega u\u010dinka, na primer <strong>vitamin A<\/strong> je med nose\u010dnostjo lahko nevaren zaradi mo\u017enosti <strong>prirojenih motenj ploda<\/strong>.<\/p>\n\n\n\n<p><strong>Dojeni dojen\u010dki<\/strong> (delno in izklju\u010dno).<\/p>\n\n\n\n<p><strong>Starej\u0161i<\/strong> &#8211; morda bodo potrebovali <strong>predvsem vitamin B12, kalcij in vitamin D.<\/strong><\/p>\n\n\n\n<p><strong>Vegetarijanci in vegani<\/strong> &#8211; v teh dietah lahko primanjkuje <strong>vitamina D, \u017eeleza, cinka, kalcija ali omega-3<\/strong> ma\u0161\u010dobnih kislin. Ve\u010d o tem lahko preberete v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Katerih hranilnih snovi veganom najbolj primanjkuje in kako jih dopolniti?<\/a><\/p>\n\n\n\n<p><strong>\u0160portniki<\/strong> &#8211; vitamine in minerale potrebuje vsak izmed nas, \u0161portniki prav tako niso nobena izjema. Vitamini in minerali so prisotni v ve\u010d procesih, povezanih s <strong>presnovo, pretvorbo prehrane v energijo ali s kostmi oz. kolagenom<\/strong>. Po nekaterih raziskavah naj bi \u0161portniki zaradi visoke aktivnosti <strong>pove\u010dali vnos vitaminov<\/strong>. Po drugi strani pa <strong>ni smernic in priporo\u010dil<\/strong> za razli\u010den vnos vitaminov, namenjenih \u0161portnikom. Dopolnila z vitamini in minerali ne bodo pove\u010dala va\u0161e zmogljivosti, vendar lahko njihovo pomanjkanje povzro\u010di zmanj\u0161ano u\u010dinkovitost.<\/p>\n\n\n\n<p><strong>Ljudje s slabo absorpcijo hranil<\/strong> (malabsorpcija) ali <strong>diagnosticiranimi prehranskimi pomanjkljivostmi.<\/strong><\/p>\n\n\n\n<p><strong>Ljudje z omejenim dostopom do hrane<\/strong><\/p>\n\n\n\n<p><strong>Ljudje z \u017eelod\u010dnim obvodom<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pomanjkljivosti in tveganja multivitaminov<\/h3>\n\n\n\n<p>Zgoraj smo \u017ee omenili, da bi se morale nose\u010dnice in doje\u010de matere zaradi koli\u010dine vitamina A posvetovati s strokovnjakom. Na splo\u0161no so <strong>multivitamini varni<\/strong>, vendar <strong>obstaja ve\u010d mo\u017enih tveganj<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[10] [11]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pove\u010dan vnos <strong>vitamina D in kalcija<\/strong> lahko povzro\u010di <strong>ledvi\u010dne kamne<\/strong>.<\/p>\n\n\n\n<p><strong>Veliki odmerki vitamina B6<\/strong> v dalj\u0161em obdobju (eno leto in ve\u010d) so povezani s <strong>po\u0161kodbo \u017eivcev<\/strong>.<\/p>\n\n\n\n<p>Visok vnos <strong>beta karotena<\/strong> <strong>pri kadilcih<\/strong> je povezan z ve\u010djim tveganjem za <strong>plju\u010dnega raka<\/strong>. Dodatek beta karotena lahko vpliva na absorpcijo drugih karotenoidov iz prehrane, ki jih je ve\u010d kot 600.<\/p>\n\n\n\n<p>Veliki odmerki <strong>vitamina E<\/strong> privedejo do <strong>mo\u017eganske kapi<\/strong> in dodajanje tega vitamina je povezano z ve\u010djim tveganjem za sr\u010dno popu\u0161\u010danje in splo\u0161no smrtnost.<\/p>\n\n\n\n<p><strong>Vitamin K<\/strong> ima antikoagulantni u\u010dinek na <strong>red\u010denje krvi.<\/strong><\/p>\n\n\n\n<p><strong>Mineralno \u017eelezo<\/strong> je pomembno za \u010dloveka, vendar ga je treba uporabiti v primeru <strong>pomanjkanja ali dolo\u010dene potrebe<\/strong>. Dodatek \u017eeleza je pomemben v primeru podpovpre\u010dne ravni \u017eeleza zaradi mo\u010dnih <strong>menstruacij ali nose\u010dnosti.<\/strong> Obstajajo pa tudi dokazi, da prekomerni vnos \u017eeleza predstavlja ve\u010dje <strong>tveganje za sr\u010dne in nevrodegenerativne bolezni<\/strong> ter <strong>raka debelega \u010drevesa<\/strong>, ki ga povzro\u010dajo <strong>pove\u010dane zaloge \u017eeleza<\/strong>.<\/p>\n\n\n\n<p>Zelo majhni in visoki odmerki <strong>selena<\/strong> so nevarni. Pove\u010dani odmerki so na primer povezani z ve\u010d boleznimi &#8211; <strong>diabetesom, rakom prostate ali amiotrofi\u010dno lateralno sklerozo<\/strong> (ALS).<\/p>\n\n\n\n<p>Minerala <strong>bakra<\/strong> <strong>ni priporo\u010dljivo dopolnjevati<\/strong>, ker je njegov prese\u017eek povezan z <strong>ve\u010djim tveganjem za Alzheimerjevo bolezen ali pove\u010danjem splo\u0161ne umrljivosti in tudi raka<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na <strong>raziskavo iz leta 2016<\/strong> jemanje velikih odmerkov prehranskih dopolnil, ki vsebujejo <strong>vitamine A, E, D, C in folno kislino<\/strong>, ni vedno koristno. \u0160e huje, lahko je tudi \u0161kodljivo za va\u0161e zdravje. Mnogi ljudje so prepri\u010dani v najve\u010djo varnost multivitaminov, vendar zdravstvene <strong>posledice dolgotrajne uporabe prevelikega odmerka multivitaminov<\/strong> <strong>niso znane<\/strong>. Po mnenju znanstvenikov je <strong>vnos teh vitaminov smiselno omejiti<\/strong> na tiste, ki nam jih primanjkuje.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Avitaminoza in hipervitaminoza<\/h4>\n\n\n\n<p>Ti dve besedi sta povezani z vsebnostjo vitaminov v telesu in njun pomen in razliko bi moral poznati vsak od nas. <span style=\"color:#ff6600\" class=\"tadv-color\">[19] [20]<\/span><\/p>\n\n\n\n<p><strong>Avitaminoza<\/strong> &#8211; stanje, ki ga povzro\u010da <strong>pomanjkanje<\/strong> enega ali ve\u010d esencialnih vitaminov.<\/p>\n\n\n\n<p><strong>Hipervitaminoza<\/strong> &#8211; stanje, ki ga povzro\u010di <strong>prekomerni vnos<\/strong> enega ali ve\u010d vitaminov.<\/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\">So multivitamini bolj\u0161i od enokomponentih dopolnil?<\/h3>\n\n\n\n<p><strong>Multivitamini niso re\u0161itev za slab na\u010din \u017eivljenja<\/strong>. Da bi ostali zdravi, je bolje u\u017eivati <strong>sve\u017eo hrano in imeti uravnote\u017eeno prehrano<\/strong>. \u010ce se bojite <strong>pomanjkanja hranil<\/strong>, poskusite en dan <strong>zapisati svojo prehrano in preveriti vsebnost hranil<\/strong>. Morda to predstavlja dodatno delo, vendar boste imeli vsaj nekaj predstave o tem, <strong>kako (ne) uravnote\u017eena je va\u0161a prehrana<\/strong>. Prav tako lahko <strong>opravite krvni test<\/strong>, da natan\u010dno vidite ravni hranil. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vam manjkata eno ali dve hranili? Ve\u010dino <strong>mikrohranil<\/strong>, vitaminov in mineralov lahko kupite tudi lo\u010deno. Torej, \u010de vam primanjkuje dolo\u010denega vitamina, je to bolje re\u0161iti v <strong>obliki enokomponentnega izdelka<\/strong>. Primanjkljaj lahko re\u0161ite tudi z multivitamini, vendar ra\u010dunajte na to, da <strong>vsebujejo tudi sestavine, ki jih trenutno ne potrebujete<\/strong>. \u010ce se ne morete odlo\u010diti, ali boste izbrali lo\u010dena dopolnila ali celo vrsto hranil, se posvetujte s svojim zdravnikom. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [8]<\/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\">Multivitamini v obdobju gripe<\/h3>\n\n\n\n<p>U\u017eivanje multivitaminov je pogosto povezano z<strong> obdobjem gripe<\/strong> &#8211; prepre\u010devanjem gripe in prehladov ter krepitvijo imunskega sistema. Vpra\u0161anje je, <strong>katere sestavine <a href=\"https:\/\/gymbeam.si\/multivitamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">multivitaminov<\/a> so najbolj\u0161e<\/strong> za boj s &#8220;kihanjem in izcedekom iz nosu&#8221;. Po mnenju prehranskega svetovalca so <strong>vitamini A, C in D3<\/strong> ter <strong>cink in <a href=\"https:\/\/gymbeam.si\/probiotiki-in-prebavni-encimi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">probiotiki<\/a><\/strong> koristni za mo\u010dan imunski sistem.<span style=\"color:#ff6600\" class=\"tadv-color\"> [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vitamin C<\/strong> je verjetno najbolj priljubljen vitamin za prehlad in gripo. Zanimivo je, da po raziskavah vitamin C kot <strong>sredstvo za prepre\u010devanje prehladov ni funkcionalen<\/strong>. <strong>Med zdravljenjem<\/strong> je odli\u010den, saj po raziskavah <strong>zmanj\u0161uje trajanje prehladov za 24-36 ur<\/strong>, obstajajo pa tudi raziskave, ki trdijo, da ve\u010dji odmerki vitamina C nimajo pozitivnih u\u010dinkov. Vendar pa je vitamin C lahko koristen pri <strong>prepre\u010devanju prehlada<\/strong> za ljudi z <strong>zahtevnimi treningi<\/strong> ali tiste, ki so bili izpostavljeni <strong>hladnemu vremenu<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span> Ve\u010d o dopolnilih, ki vam bodo pomagali pri gripi in prehladu, si preberite v \u010dlanku &#8211; <a href=\"https:\/\/gymbeam.si\/blog\/katera-prehranska-dopolnila-vam-lahko-pomagajo-pri-gripi-in-prehladu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Katera dopolnila vam lahko pomagajo pri gripi in prehladu?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2019-12-28-at-12.00.16-6u-1034x1124.jpeg\" alt=\"Vitamin C 1000 mg - GymBeam\" class=\"wp-image-191863\" width=\"776\" height=\"843\" title=\"multivitamin v obdobju gripe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2019-12-28-at-12.00.16-6u-1034x1124.jpeg 1034w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2019-12-28-at-12.00.16-6u-368x400.jpeg 368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2019-12-28-at-12.00.16-6u.jpeg 1047w\" sizes=\"auto, (max-width: 776px) 100vw, 776px\" \/><\/figure><\/div>\n\n\n\n<p>Dopolnjevanje cinka pomaga bla\u017eiti simptome prehlada. Raziskava iz leta 2016 navaja, da <strong>pomanjkanje cinka slabi imunski sistem<\/strong>, kar zmanj\u0161uje sposobnost boja proti oku\u017ebam. Po raziskavi iz leta 2011 so bolniki, ki so jemali cink, imeli <strong>kraj\u0161i prehlad<\/strong>, hkrati pa so bili <strong>njihovi simptomi bla\u017eji<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[15] [16] [17]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite okrepiti svoje zdravje, vam lahko pomagajo tudi <strong>\u010drevesne bakterije v probiotikih<\/strong>, <a href=\"https:\/\/gymbeam.si\/echinacea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ehinacea<\/strong><\/a> ali <strong>\u010desen in ginseng<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[14] [15]<\/span> \u010ce \u017eelite za\u0161\u010dito pred prehladi in gripo, se posku\u0161ajte osredoto\u010diti na <strong>multivitamine, ki vsebujejo te sestavine<\/strong>. Nekatere raziskave dokazujejo njihov pomen, vendar ne zagotavljajo, da ne boste zboleli. Bi radi izvedeli ve\u010d o pomenu probiotikov? Preberite \u010dlanek &#8211; <a href=\"https:\/\/gymbeam.si\/blog\/probiotiki-pomen-koristnih-bakterij-za-imunost-in-splosno-zdravje-sportnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Probiotiki: pomen koristnih bakterij za imunost in splo\u0161no zdravje \u0161portnikov<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/vitaminy-pri-prechladnuti-1124x749.jpg\" alt=\"vitamini za prehlad\" class=\"wp-image-191255\" width=\"843\" height=\"562\" title=\"vitamini za prehlad\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vitaminy-pri-prechladnuti-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vitaminy-pri-prechladnuti-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vitaminy-pri-prechladnuti-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/vitaminy-pri-prechladnuti.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Multivitamini so prakti\u010den na\u010din<\/strong> za <strong>dopolnitev ravni vitaminov in mineralov<\/strong>. Vendar to ne pomeni, da bi jih moral vsak od nas uporabljati dlje \u010dasa. Obstajajo skupine ljudi, za katere so bolj pomembni. Kljub temu vam pomagajo pridobiti potrebna hranila v obdobju gripe, vendar niso \u010dude\u017eno zdravilo za vse bolezni. Zato \u0161e vedno dr\u017ei, da je idealen vir hranil prehrana. Kdo pa ima dandanes \u010das, da <strong>temeljito preveri vsebnost hranil<\/strong> v prehrani? V tem primeru vam bodo pomagali prav multivitamini. Vendar ne kupite prvega izdelka, ki ga najdete, temve\u010d natan\u010dno preu\u010dite njegove prednosti in slabosti. Upamo, da smo znova obogatili va\u0161e znanje in da ste se nau\u010dili vsega pomembnega o multivitaminih. Ali \u017eelite, da <strong>va\u0161i prijatelji tudi izvedo o tej temi<\/strong>? \u010clanek lahko <strong>podprete z deljenjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/10\/najlepsi-multivitamin-1124x843.jpg\" alt=\"najbolj\u0161i multivitamin\" class=\"wp-image-191242\" width=\"843\" height=\"632\" title=\"najbolj\u0161i multivitamin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/najlepsi-multivitamin-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/najlepsi-multivitamin-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/najlepsi-multivitamin-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/najlepsi-multivitamin.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>So prakti\u010dni in priro\u010dni, toda ali moramo vsi ves \u010das jemati multivitamine? Preberite, kdo bi moral razmisliti o jemanju multivitaminov in kako izbrati prave.<\/p>\n","protected":false},"author":25,"featured_media":191888,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6915,6507,7569,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307893","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-multivitamini-sl","9":"tag-prehranska-dopolnila","10":"tag-vitamini-sl","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ali je res potrebno jemati multivitamine? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"So prakti\u010dni in priro\u010dni, toda ali moramo vsi ves \u010das jemati multivitamine? 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