{"id":328627,"date":"2021-12-27T13:03:07","date_gmt":"2021-12-27T12:03:07","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=328627"},"modified":"2024-06-07T15:06:01","modified_gmt":"2024-06-07T13:06:01","slug":"katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/","title":{"rendered":"Katerih hranilnih snovi veganom najpogosteje primanjkuje in kako jih dopolniti?"},"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\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#Veganska_prehrana_in_njene_prednosti\" title=\"Veganska prehrana in njene prednosti\">Veganska prehrana in njene prednosti<\/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\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#Veganska_prehrana_in_njena_tveganja\" title=\"Veganska prehrana in njena tveganja\">Veganska prehrana in njena tveganja<\/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\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#10_hranil_ki_jih_v_prehrani_na_rastlinski_osnovi_primanjkuje\" title=\"10 hranil, ki jih v prehrani na rastlinski osnovi primanjkuje\">10 hranil, ki jih v prehrani na rastlinski osnovi primanjkuje<\/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\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#1_Vitamin_B12\" title=\"1. Vitamin B12\">1. Vitamin B12<\/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\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#2_Vitamin_D\" title=\"2. Vitamin D\">2. Vitamin D<\/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\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#3_Cink\" title=\"3. Cink\">3. Cink<\/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\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#4_Zelezo\" title=\"4. \u017delezo\">4. \u017delezo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#5_Omega_3_mascobne_kisline\" title=\"5. Omega 3 ma\u0161\u010dobne kisline\">5. Omega 3 ma\u0161\u010dobne kisline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#6_Kalcij\" title=\"6. Kalcij\">6. Kalcij<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#7_Jod\" title=\"7. Jod\">7. Jod<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#8_Beljakovine\" title=\"8. Beljakovine\">8. Beljakovine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#9_Kreatin\" title=\"9. Kreatin\">9. Kreatin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#10_Karnozin\" title=\"10. Karnozin\">10. Karnozin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160tevilo ljudi, ki so iz svoje prehrane popolnoma izklju\u010dili meso, ribe, jajca, mleko in vso drugo hrano \u017eivalskega izvora, vztrajno nara\u0161\u010da. V Zdru\u017eenih dr\u017eavah Amerike se je na primer \u0161tevilo veganov med letoma 2014 in 2018 pove\u010dalo za neverjetnih &nbsp;<a href=\"https:\/\/thevou.com\/lifestyle\/2019-the-world-of-vegan-but-how-many-vegans-are-in-the-world\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">400%<\/a>&nbsp; (s 4 na 20 milijonov). Podoben trend lahko opazimo po vsem svetu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cisto rastlinska prehrana ima prednosti, a tudi izzive, na katere je treba biti pozoren. Primanjkuje \u017eivil, ki so med primarnimi viri vitamina B12, \u017eeleza, beljakovin in drugih dragocenih hranil. <strong>V \u017eivilih rastlinskega izvora so te snovi pogosto v manj\u0161ih koli\u010dinah ali v slab\u0161e prebavljivih oblikah<\/strong>. Iz tega razloga je pomembno vedeti, kako pravilno razviti vegansko prehrano, ki bo vsebovala vsa potrebna hranila.<\/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=\"Veganska_prehrana_in_njene_prednosti\"><\/span>Veganska prehrana in njene prednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravilna veganska prehrana ima lahko \u0161tevilne prednosti. Ko temelji na osnovnih \u017eivilih, kot so \u017eitarice, stro\u010dnice, sadje in zelenjava, <strong>obi\u010dajno vsebuje velike koli\u010dine vlaknin, antioksidantov, nekaj vitaminov in mineralov.<\/strong> Poleg tega v veganski prehrani ne boste na\u0161li veliko nasi\u010denih ma\u0161\u010dob ali holesterola, kar je lahko tvegano za zdravje. Zahvaljujo\u010d svoji sestavi lahko blagodejno vpliva na \u010dlove\u0161ko telo in ga tako \u0161\u010diti pred razvojem nekaterih bolezni.<span style=\"color: #ff6600\"> [1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz rezultatov razli\u010dnih raziskav lahko vidimo eno zanimivost. Vegani pogosteje sprejmejo bolj<strong> zdrave dnevne navade<\/strong> v primerjavi z drugimi ljudmi. Manj kadijo in gledajo televizijo, ve\u010d spijo, ve\u010d se ukvarjajo s \u0161portom in posve\u010dajo ve\u010d pozornosti svojemu zdravju. Vse to pa prispeva k temu, da so ljubitelji rastlinske hrane pogosto vitki in bolj zdravi od ostale populacije. <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>Veganska prehrana lahko pomaga tudi pri <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izgubi te\u017ee<\/a>. Zaradi rednega u\u017eivanja stro\u010dnic, polnozrnatih \u017eit, zelenjave in drugih polnovrednih \u017eivil vsebuje tudi ve\u010d vlaknin. <strong>Tak\u0161ni obroki potem postanejo bolj nasiti, kar se lahko odrazi tudi v nekoliko manj\u0161em energijskem vnosu<\/strong>. Prav tako ima naravno manj ma\u0161\u010dobe in energije (energijske gostote) v primerjavi z drugimi prehranskimi smernicami. Iz teh razlogov mnogi ljudje ob prehodu na 100-odstotno rastlinsko prehrano po\u010dasi izgubljajo te\u017eo brez \u0161tetja kalorij.<span style=\"color: #ff6600\"> [3\u20134]<\/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\/2020\/10\/iStock-669584224-1124x750.jpg\" alt=\"Kak\u0161ne so prednosti veganske prehrane?\" class=\"wp-image-316918\" style=\"width:843px;height:563px\" title=\"Kak\u0161ne so prednosti veganske prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-2048x1367.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=\"Veganska_prehrana_in_njena_tveganja\"><\/span>Veganska prehrana in njena tveganja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po drugi strani pa ima izklju\u010dno rastlinska prehrana tudi svoja tveganja, ki jih je treba upo\u0161tevati pri na\u010drtovanju diete. <strong>Morda ji primanjkuje pomembnih hranil, ki jih najdemo predvsem v \u017eivalski hrani.<\/strong> Nekaj pa jih lahko naravno najdemo tudi v rastlinski hrani, vendar v manj uporabni obliki. Poleg tega so nekatera veganska \u017eivila pogosto obogatena s temi hranili. Zato je nujno, da ljubitelji rastlinske prehrane <strong>vedo, katera \u017eivila vklju\u010diti v svojo prehrano in katere snovi dopolniti<\/strong>, da pokrijejo vse potrebe telesa.<span style=\"color: #ff6600\"> [1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cisto rastlinska prehrana ima lahko razli\u010dne oblike.<\/strong> \u010ce jo skrbno na\u010drtujete in imate v svoji prehrani pester izbor osnovnih \u017eivil in najmanj visoko predelane hrane, lahko najverjetneje zadostite vse prehranske potrebe. \u010ce pa ne razmi\u0161ljate o tem in jeste krompir\u010dek in vegetarijanski burger, ker je veganski, potem zagotovo ne morete imenovati svoje prehrane za zdravo ali uravnote\u017eeno. \u010cisto rastlinska prehrana ima lahko razli\u010dne oblike. \u010ce ga skrbno na\u010drtujete in imate v svoji prehrani pester izbor osnovnih \u017eivil in najmanj visoko predelane hrane, lahko najverjetneje zadostite vsem prehranskim potrebam. \u010ce pa ne razmi\u0161ljate o tem in jeste krompir\u010dek in vegetarijanski burger, ker je veganski, potem zagotovo ne morete imenovati svoje prehrane za <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravo<\/a> ali uravnote\u017eeno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri prehodu na 100-odstotno rastlinsko prehrano je pomembno tudi, da poskrbite za dovolj energije. <strong>Veganska prehrana ima v povpre\u010dju manj\u0161o energijsko gostoto kot me\u0161ana prehrana.<\/strong> To pomeni, da ima na primer 100 g kuhane le\u010de ali tofuja manj kalorij kot 100 g govejega mesa. Ta sprememba lahko precej zlahka privede do zmanj\u0161anja vnosa energije, kar je lahko &nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nevarno<\/a>, zlasti za \u0161portnike. Porcije, ki jih jedo vegani, so tako pogosto ve\u010dje od tistih, ki u\u017eivajo me\u0161ano prehrano. <span style=\"color: #ff6600\">[5]<\/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=\"707\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg\" alt=\"Kak\u0161ne so slabosti veganske prehrane?\" class=\"wp-image-316946\" style=\"width:843px;height:530px\" title=\"Kak\u0161ne so slabosti veganske prehrane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-400x251.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1536x966.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-2048x1287.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=\"10_hranil_ki_jih_v_prehrani_na_rastlinski_osnovi_primanjkuje\"><\/span>10 hranil, ki jih v prehrani na rastlinski osnovi primanjkuje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehrana, ki temelji na \u017eitih, stro\u010dnicah, sadju, zelenjavi in ore\u0161\u010dkih, je popolna predstavitev vseh vitaminov in mineralov. Toda realnost morda ni vedno tako ro\u017enata, kot ka\u017eejo nekatere raziskave. Po eni \u0161tudiji je na primer <strong>28 % anketiranih veganov imelo nekak\u0161no prehransko pomanjkljivost na podlagi krvnega testa<\/strong>. Vklju\u010deval je nizke ravni vitamina B12, vitamina D, \u017eeleza, kalcija ali cinka. Druge hranilne snovi, ki jih rastlinski prehrani morda primanjkuje, vklju\u010dujejo omega-3 ma\u0161\u010dobne kisline in jod. Vendar pa <strong>premajhen vnos beljakovin<\/strong> ni izjema, zlasti za \u0161portnike, ki imajo pove\u010dano potrebo po tem makrohranilu. V njihovem primeru bi lahko imeli ni\u017eje ravni kreatina in karnozina. <span style=\"color: #ff6600\">[1,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opisali bomo dnevni priporo\u010deni vnos potrebnih hranil po metodologijah Evropske agencije za varnost hrane (EFSA) in te vrednosti primerjali z zadnjimi referen\u010dnimi vrednostmi nem\u0161ko govore\u010dih dr\u017eav (DACH).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vitamin_B12\"><\/span>1. Vitamin B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B12 ali kobalamin<\/strong><\/a> ima v telesu \u0161tevilne pomembne vloge. <strong>Na primer, sodeluje pri pravilnem delovanju psihe, \u017eiv\u010dnega sistema in nastajanju rde\u010dih krvnih celic.<\/strong> Njegovo pomanjkanje se pogosto ka\u017ee s spremembo razpolo\u017eenja, slab\u0161o koncentracijo ali slabokrvnostjo (pomanjkanje rde\u010dih krvnih celic), kar povzro\u010di \u0161ibkost, zmanj\u0161anje telesne zmogljivosti in bledico.<span style=\"color: #ff6600\"> [7\u20138]<\/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\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg\" alt=\"Viri vitamina B12 za vegane\" class=\"wp-image-316961\" title=\"Viri vitamina B12 za vegane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4.jpeg 1066w\" 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<p>Nizke ravni vitamina B12 v telesu niso vedno posledica neustreznega vnosa s prehrano. <strong>Pravzaprav je notranji dejavnik klju\u010den za njegovo pravilno absorpcijo.<\/strong> Nastane v \u017eelodcu, iz katerega potuje v \u010drevesje. Vitamin B12 se nato nanj ve\u017ee v tankem \u010drevesu in skupaj tvorita kompleks (vitamin B12 in intrinzi\u010dni faktor), ki je odporen na prebavne encime.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z roko v roki se nato pomikajo skozi \u010drevesno steno v kri, vitamin B12 pa lahko nato po krvnem obtoku potuje do vseh ciljnih tkiv in tako izpolnjuje svojo funkcijo. To ne bi bilo mogo\u010de brez intrinzi\u010dnega faktorja, saj bi se v nasprotnem primeru vitamin B12 zataknil v prebavnem traktu in bi se neuporabljen izlo\u010dil iz telesa. Zato je ob pomanjkanju vitamina B12 v telesu pomembno preveriti tudi pravilno proizvodnjo intrinzi\u010dnega faktorja. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavni <strong>viri vitamina B12 so \u017eivila \u017eivalskega izvora, zato jih v veganski prehrani logi\u010dno ni.<\/strong> Naravna prisotnost tega vitamina v rastlinskih virih je precej izjemna. Eden tak\u0161nih primerov so morske alge Nori, ki so priljubljene za pripravo su\u0161ija. Druga \u017eivila, primerna za vegane, imajo v svoji sestavi le sledove vitamina B12 ali pa njihova sestava ni stabilna (pivski kvas, chlorella).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Iz tega razloga se ljudje na dieti rastlinskega izvora ne morejo 100 % zana\u0161ati na te vire<\/strong> in morajo pogosto vklju\u010diti obogatena \u017eivila in dodatke. <span style=\"color: #ff6600\">[7, 9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kateri so naravni rastlinski viri vitamina B12 in kateri hrani se dodaja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Morske alge Nori<\/li>\n\n\n\n<li>sojine, ovsene, ri\u017eeve, kokosove in druge pija\u010de rastlinskega izvora<\/li>\n\n\n\n<li>rastlinske <a href=\"https:\/\/gymbeam.si\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a><\/li>\n\n\n\n<li>rastlinski jogurt, sir ali smetana<\/li>\n\n\n\n<li>kvas<\/li>\n\n\n\n<li>rastlinske alternative mesu, \u0161unki ali klobasam<\/li>\n\n\n\n<li>tofu, tempeh, seitan<\/li>\n\n\n\n<li>\u017eitarice za zajtrk<\/li>\n<\/ul>\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\">Kak\u0161en je priporo\u010deni dnevni odmerek vitamina B12?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA priporo\u010da<strong> dnevni vnos 4 \u00b5g<\/strong> za odrasle, vendar bi ga morale \u017eenske pove\u010dati na 4,5 \u00b5g med nose\u010dnostjo in 5,0 \u00b5g na dan med dojenjem.<span style=\"color: #ff6600\"> [10]<\/span><\/li>\n\n\n\n<li>DACH se strinja s priporo\u010denim odmerkom 4 \u03bcg na dan za odrasle. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\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\">Kaj priporo\u010da The Vegan Society glede vnosa vitamina B12?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zau\u017eijte vsaj 2-3 obroke hrane, obogatene z vitaminom B12 na dan, da zagotovite skupni vnos 3 \u00b5g.<\/li>\n\n\n\n<li>Ali pa zau\u017eijte prehransko dopolnilo, ki vsebuje 10 \u00b5g te snovi vsak dan.<\/li>\n\n\n\n<li>Zadnja mo\u017enost pa je <a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017eivanje dodatka<\/a> na tedenski osnovi, ki vsebuje 2000 \u03bcg. Tako visoki odmerki so nujni predvsem zaradi omejene zmogljivosti intrinzi\u010dnega faktorja. Na tej to\u010dki se moramo delno zanesti na pasivno absorpcijo vitamina B12, s katerim se v telo absorbira le 1 %. V tem primeru do 20 \u03bcg za pomo\u010d pri doseganju priporo\u010denega odmerka. <span style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vitamin_D\"><\/span>2. Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D<\/strong><\/a>&nbsp; je klju\u010dnega pomena za zdrave kosti in pravilno delovanje imunskega sistema. Nezadostne koli\u010dine vitamina D lahko povzro\u010dijo tanj\u0161anje kosti in pove\u010dano krhkost. Dobimo ga predvsem s son\u010dno svetlobo, ki dotakne na\u0161o ko\u017eo. Poleti ali spomladi, ko obi\u010dajno pre\u017eivimo ve\u010d \u010dasa na prostem, nam za vitamin D ni treba toliko skrbeti. Vendar pa to ne velja za posameznike, ki ne pre\u017eivijo veliko \u010dasa na prostem. Situacija je lahko problemati\u010dna tudi od jeseni do pomladi, ko je manj svetlobe in se premalo zadr\u017eujemo na prostem. V teh primerih so glavni viri te snovi \u017eivila, ki so ve\u010dinoma \u017eivalskega izvora (ribe, rumenjaki, jetra). To pomeni ve\u010dje tveganje za pomanjkanje vitamina D pri tistih, ki sledijo izklju\u010dno rastlinski prehrani. <span style=\"color: #ff6600\">[8, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Re\u0161itev so lahko \u017eivila, obogatena z vitaminom D ali dodatki. Upo\u0161tevajte pa, da se v veganskih izdelkih vitamin D najpogosteje nahaja v njegovi manj absorbirani obliki \u2013 &nbsp;<a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ergocalciferolu<\/a>&nbsp;(D2). Izjema je vitamin D, pridobljen iz li\u0161ajev. Ta je v obliki bolj vpojnega holekalciferola (vitamina D3), ki ga sicer najdemo le v \u017eivalskih proizvodih. [8, 13]<\/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\">V katerih \u017eivilih se najpogosteje nahaja vitamin D?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sojino, ovseno, kokosovo ali ri\u017eevo mleko<\/li>\n\n\n\n<li>rastlinski jogurt, sir ali smetana<\/li>\n\n\n\n<li>\u017eitarice za zajtrk<\/li>\n\n\n\n<li>sadni sok<\/li>\n<\/ul>\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\">Kak\u0161en je priporo\u010deni dnevni odmerek vitamina D?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA priporo\u010da, da odrasli zau\u017eijejo 15 \u00b5g vitamina D na dan, kadar je izpostavljenost soncu nezadostna. <span style=\"color: #ff6600\">[14]<\/span><\/li>\n\n\n\n<li>Po mnenju DACH bi morali dnevno zau\u017eiti 20 \u03bcg vitamina D. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\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\/Vitamin-D3-2-1124x749.jpg\" alt=\"Kateri so veganski viri vitamina D?\" class=\"wp-image-316975\" style=\"width:843px;height:562px\" title=\"Kateri so veganski viri vitamina D?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-2048x1365.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_Cink\"><\/span>3. Cink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cink<\/strong><\/a> je mineral, ki sodeluje pri ve\u010d kot 300 reakcijah v \u010dlove\u0161kem telesu in tako igra pomembno vlogo pri \u0161tevilnih dejavnostih. Pomemben je za imunsko funkcijo, sintezo beljakovin ali vzdr\u017eevanje ravni testosterona v krvi. Cink pomaga pri tvorbi testosterona in celo prepre\u010duje njegovo pretvorbo (razgradnjo) v estrogene \u2013 \u017eenske spolne hormone. \u0160e posebej \u017eenske cenijo njegove pozitivne u\u010dinke na lase, ko\u017eo in nohte. <strong>Na\u0161e telo ne more kopi\u010diti zalog cinka, zato je redni vnos klju\u010dnega pomena.<\/strong> <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To snov najdemo tudi v \u010disti rastlinski hrani, kot so polnozrnate \u017eitarice, <a href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oves<\/a>, stro\u010dnice in ore\u0161\u010dki. <strong>\u010ceprav problem nastane pri izrabi cinka iz teh virov<\/strong>, saj vsebujejo fitate, ki ovirajo absorpcijo v telesu. Pomagalo bi lahko <strong>namakanje ali kalitev<\/strong> stro\u010dnic in ore\u0161\u010dkov, kar obi\u010dajno zmanj\u0161a koli\u010dino fitata. &nbsp;<a href=\"https:\/\/gymbeam.si\/cink-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prehranska dopolnila<\/a> so \u0161e ena mo\u017enost za pomo\u010d pri doseganju dnevnega vnosa cinka. <span style=\"color: #ff6600\">[2, 15]<\/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\">Kateri so rastlinski viri cinka?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oves<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>, ri\u017e, <a href=\"https:\/\/gymbeam.si\/bio-fina-polnozrnata-psenicna-moka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0161enica<\/a><\/li>\n\n\n\n<li>bu\u010dna, sezamova in konopljina semena<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijski ore\u0161\u010dki<\/a>, <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandlji<\/a>, <a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idi <\/a>in <a href=\"https:\/\/gymbeam.si\/masla-iz-oresckov\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masla iz ore\u0161\u010dkov<\/a><\/li>\n\n\n\n<li>gobe<\/li>\n\n\n\n<li>fi\u017eol, <a href=\"https:\/\/gymbeam.si\/bio-grahove-testenine-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">grah<\/a>, le\u010da<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/bio-kakav-v-prahu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakav<\/a> in temna \u010dokolada<\/li>\n<\/ul>\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\">Kak\u0161en je priporo\u010deni dnevni odmerek cinka?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA priporo\u010da dnevni odmerek<strong> 9,4-16,3 mg<\/strong> za <strong>odrasle mo\u0161ke<\/strong> in <strong>7,5-12,7 mg<\/strong> <strong>za \u017eenske<\/strong>, pri \u010demer je vi\u0161ji odmerek primeren za tiste z ve\u010djim vnosom fitatov. Med nose\u010dnostjo in dojenjem morajo \u017eenske to koli\u010dino \u0161e pove\u010dati za 1,6-2,9 mg na dan.<span style=\"color: #ff6600\"> [16]<\/span><\/li>\n\n\n\n<li>DACH priporo\u010da odmerek <strong>11-16 mg na dan za mo\u0161ke<\/strong> in<strong> 7-10 mg na dan za \u017eenske<\/strong>. Dnevni odmerek upo\u0161teva tudi vnos fitata. Nose\u010dnice in doje\u010de \u017eenske bi morale pove\u010dati dnevni vnos cinka na 14 mg na dan.<span style=\"color: #ff6600\"> [11]<\/span><\/li>\n<\/ul>\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\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg\" alt=\"Kateri so veganski viri cinka?\" class=\"wp-image-316993\" style=\"width:843px;height:562px\" title=\"Kateri so veganski viri cinka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-2048x1365.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=\"4_Zelezo\"><\/span>4. \u017delezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017delezo<\/strong><\/a>&nbsp;je bistven mineral v telesu, ki v prvi vrsti zagotavlja transport kisika iz plju\u010d do vseh telesnih organov. Prispeva tudi k pravilni tvorbi rde\u010dih krvnih celic. Je bistvena sestavina krvnega pigmenta hemoglobina, ki je klju\u010dnega pomena za njihovo delovanje. <strong>Nizka raven \u017eeleza lahko privede do anemije<\/strong>, ki se najpogosteje ka\u017ee s pove\u010dano utrujenostjo, z ote\u017eenim dihanjem ali bledo ko\u017eo. <span style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na vire je nekoliko podoben cinku. Obstaja veliko rastlinskih virov tega minerala. Toda problem nastane pri uporabnosti. \u017delezo je v ne-hemski obliki, ki jo telo te\u017eje uporabi kot obliko hema iz \u017eivalske hrane. <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>Zaradi tega imajo vegani ve\u010dje tveganje za pomanjkanje te snovi. Zato jim obi\u010dajno svetujemo, da <strong>pove\u010dajo dnevni vnos \u017eeleza za 1,8-kratnik standardnega priporo\u010dila. Namakanje, kalitev ali fermentacija<\/strong> hrane lahko pomaga tudi pri razpolo\u017eljivosti \u017eeleza. U\u010dinkovito je lahko tudi u\u017eivanje vitamina C v obliki sadja, zelenjave ali &nbsp;<a href=\"https:\/\/gymbeam.si\/bio-vitamin-c-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnil<\/a>. &nbsp;<a href=\"https:\/\/gymbeam.si\/iron-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prehranska dopolnila<\/a> lahko pripomorejo tudi k pove\u010danju dnevnega vnosa tega minerala. \u010ce se odlo\u010dite za jemanje, se prepri\u010dajte, da vsebujejo idealno kombinacijo \u017eeleza in vitamina C. <span style=\"color: #ff6600\">[2, 17]<\/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\">Kateri so rastlinski viri \u017eeleza?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>le\u010da, \u010di\u010derika, fi\u017eol in druge stro\u010dnice<\/li>\n\n\n\n<li>tofu, kvinoja<\/li>\n\n\n\n<li>Indijski ore\u0161\u010dki, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-konopljina-semena-olupljena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dna,<\/a> <a href=\"https:\/\/gymbeam.si\/bio-konopljina-semena-olupljena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konopljina<\/a> semena<\/li>\n\n\n\n<li>listnata zelenjava<\/li>\n\n\n\n<li>obogatena \u017eivila (\u017eitarice za zajtrk)<\/li>\n<\/ul>\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\">Kak\u0161en je priporo\u010deni dnevni odmerek \u017eeleza?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po podatkih EFSA bo <strong>16 mg \u017eeleza na dan<\/strong> pokrilo potrebe ve\u010dine posameznikov. <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li>DACH priporo\u010da dnevni vnos 10 mg \u017eeleza za odrasle mo\u0161ke in 10 &#8211; 15 mg za \u017eenske. Za \u017eenske se odmerek pove\u010da zaradi izgub med menstruacijo. Nose\u010dnice naj nato pove\u010dajo dnevni vnos na 30 mg na dan, med dojenjem pa na 20 mg na dan. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\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\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg\" alt=\"Kateri so veganski viri \u017eeleza?\" class=\"wp-image-317014\" style=\"width:843px;height:563px\" title=\"Kateri so veganski viri \u017eeleza?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-2048x1366.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=\"5_Omega_3_mascobne_kisline\"><\/span>5. Omega 3 ma\u0161\u010dobne kisline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Omega-3 ma\u0161\u010dobne kisline<\/strong> so izjemno pomembne ma\u0161\u010dobe, ki so \u0161e posebej pomembne za <strong>pravilno delovanje srca, mo\u017eganov in o\u010di.<\/strong> Ugotovljeno je bilo tudi, da imajo <strong>protivnetne u\u010dinke,<\/strong> ki jih cenijo na primer ljudje, ki trpijo zaradi bole\u010din v sklepih. Med najbolj znanimi so dobro znani trio eikozapentanojske kisline (EPA), dokozaheksaenojske kisline (DHA) in alfa-linolenska kisline (ALA). <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DHA in EPA se nahajata predvsem v ribah in morskih sade\u017eih. V manj\u0161ih koli\u010dinah jih najdemo tudi v jajcih in mesu. <strong>Njihov edini rastlinski vir so morske alge, sicer pa prevladujejo \u017eivalski viri.<\/strong> Zaradi tega je ALA, ki jo najdemo v ore\u0161\u010dkih, semenih in oljih iz teh \u017eivil, pogostej\u0161a v veganski prehrani. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar sta EPA in DHA za na\u0161e telo pomembnej\u0161a od ALA. Prav tako so pogosteje povezani s pravilnim delovanjem najpomembnej\u0161ih organov. <strong>\u010ceprav lahko na\u0161a telesa pretvorijo ALA v EPA in DHA, se to zgodi najve\u010d 10 % \u010dasa<\/strong>. Na u\u010dinkovitost te pretvorbe vplivata tudi starost in \u017eivljenjski slog. V praksi se lahko zgodi, da se le 1 &#8211; 5 % zau\u017eite ALA pretvori v DHA. <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To preobrazbo lahko enostavno spodbudimo z bolj optimalnim vnosom omega 6 ma\u0161\u010dobnih kislin, ki jih najdemo na primer v margarinah, son\u010dni\u010dnem olju in predelani hrani. Ve\u010dina ljudi ima v svoji prehrani prese\u017eek omega 6 ma\u0161\u010dobnih kislin in pogosto morajo zmanj\u0161ati vnos, da bi dosegli bolj\u0161e razmerje. Za najbolj idealno mo\u017enost se obi\u010dajno \u0161teje razmerje omega <strong>6 : omega 3 ma\u0161\u010dobnih kislin 1:1<\/strong>. \u017dal to obi\u010dajno za ve\u010dino ljudi ni dosegljivo. Potem se je priporo\u010dljivo \u010dim bolj pribli\u017eati tem vrednostim. <span style=\"color: #ff6600\">[2, 22]<\/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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg\" alt=\"Veganska omega 3\" class=\"wp-image-317034\" title=\"Veganska omega 3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Iz teh razlogov veganom svetujemo, da u\u017eivajo ve\u010d \u017eivil z vi\u0161jo vsebnostjo ALA<\/strong> in da ohranijo vnos na 2 g na dan. Vendar pa lahko pove\u010dajo tudi vnos EPA in DHA z jemanjem <a href=\"https:\/\/gymbeam.si\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatkov iz morskih alg<\/a>. To je v\u010dasih priporo\u010dljivo tudi za nose\u010dnice in doje\u010de matere, ki jedo vegansko prehrano, saj imata EPA in DHA klju\u010dno vlogo pri razvoju otroka. <span style=\"color: #ff6600\">[2,19]<\/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\">Kateri so rastlinski viri omega 3 ma\u0161\u010dobnih kislin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lanena <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">semena<\/a> in <a href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">laneno olje<\/a><\/li>\n\n\n\n<li>bu\u010dna in konopljina semena in <a href=\"https:\/\/gymbeam.si\/bio-bucno-olje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olje<\/a> iz njih<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orehi<\/a> in orehovo olje<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">repi\u010dno olje<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">chia semena<\/a><\/li>\n<\/ul>\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\">Kak\u0161en je priporo\u010den dnevni vnos omega 3 ma\u0161\u010dobnih kislin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po mnenju EFSA bi morali dnevno zau\u017eiti <strong>250 mg EPA in DHA<\/strong>. Za zgornjo varno mejo se \u0161teje 5 g teh ma\u0161\u010dob na dan. Za ALA priporo\u010damo, da njen vnos zna\u0161a 0,5 % celotnega vnosa energije. <span style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li>DACH se strinja tudi s priporo\u010dilom<strong> 0,5 % celotnega dnevnega vnosa ALA<\/strong>. K temu dodaja \u0161e priporo\u010dilo za omega 6 ma\u0161\u010dobne kisline, ki naj bi zna\u0161ale 2,5 % dnevnega energijskega vnosa. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Kalcij\"><\/span>6. Kalcij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalcij<\/strong><\/a>&nbsp;je \u0161e en mineral, za katerega raziskave ka\u017eejo, da ga pogosto primanjkuje v veganski prehrani. Je del gradnikov zob in kosti in je zato pomemben za njihovo pravilno delovanje.<strong> Prispeva tudi k pravilnemu delovanju mi\u0161ic.<\/strong> Skupaj z magnezijem je pomemben za kr\u010denje mi\u0161ic, njegovo pomanjkanje pa lahko povzro\u010di razvoj mi\u0161i\u010dnih kr\u010dev. Tako so lahko ljubitelji rastlinske prehrane tudi bolj dovzetni za tanj\u0161anje kosti in zlome v primerjavi z vsejedi. <span style=\"color: #ff6600\">[2, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Presnova kalcija v telesu ni tako preprosta. Dejansko na njegovo absorpcijo in uporabo vplivajo \u0161tevilni dejavniki, kot so ravni dolo\u010denih hormonov, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a> in <a aria-label=\"K (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">K<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a> in <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalija<\/a> Te snovi sodelujejo tudi pri tvorbi in delovanju kosti ter lahko delno nadomestijo pomanjkanje kalcija. <strong>Prav tako se zdi, da prehrana, bogata s sadjem in zelenjavo z nizko vsebnostjo mesa, spremeni pH urina, ki je nato bolj alkalen <\/strong>(vendar \u0161e vedno v fiziolo\u0161kih mejah). To lahko privede do manj\u0161ega izlo\u010danja kalcija iz telesa, kar se nato obi\u010dajno odra\u017ea v vi\u0161jih ravneh. Vendar to ne pomeni, da lahko vnos kalcija popolnoma opustimo. Pomemben je tudi za pravilno presnovo vitamina D, kr\u010denje mi\u0161ic in prenos \u017eivcev.<span style=\"color: #ff6600\">[8,24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbogatej\u0161i viri kalcija so mleko, jogurt, sir, mak, nekaj ore\u0161\u010dkov in zelenjava. Tako se zdi, da obstaja veliko rastlinskih virov, ki vsebujejo to snov. <strong>Toda te\u017eava je v uporabnosti nekaterih od njih.<\/strong> Oksalati, fitati ali vlaknine v teh virih ga znatno zmanj\u0161ajo. Tako so bolj\u0161a izbira zelenjava z nizko vsebnostjo oksalata, obogatena \u017eivila in <a href=\"https:\/\/gymbeam.si\/ca-zn-mg-60-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranska dopolnila<\/a>. <span style=\"color: #ff6600\">[1, 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\">Kateri so rastlinski viri kalcija?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zelenjava z nizko vsebnostjo oksalatov:<\/strong> brokoli, koleraba, kitajsko zelje, repa ali bok choy, &nbsp;<a href=\"https:\/\/gymbeam.si\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tahini<\/a>.<\/li>\n\n\n\n<li><strong>Obogatena \u017eivila:<\/strong> \u017eitarice za zajtrk, mle\u010dne alternative, tofu, sok.<\/li>\n<\/ul>\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\">Kak\u0161en je priporo\u010deni dnevni odmerek kalcija?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA priporo\u010da<strong> dnevni vnos kalcija 1000 mg<\/strong> za odrasle do 24 let. Za odrasle od 25 let naprej bi moralo zado\u0161\u010dati 904 &#8211; 950 mg. <span style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li>DACH ima enotno priporo\u010dilo za osebe, starej\u0161e od 19 let, <strong>1000 mg na dan<\/strong>. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\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\/iStock-1264691515-1124x749.jpg\" alt=\"Kateri so rastlinski viri kalcija?\" class=\"wp-image-317053\" style=\"width:843px;height:562px\" title=\"Kateri so rastlinski viri kalcija?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-2048x1365.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_Jod\"><\/span>7. Jod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/izvlecek-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jod<\/strong><\/a>&nbsp;je mineral, ki je \u0161e posebej pomemben za <strong>pravilno delovanje \u0161\u010ditnice.<\/strong> Proizvaja hormone, ki sodelujejo pri presnovi hranil (beljakovine, ogljikovi hidrati in ma\u0161\u010dobe). Tako<strong> nadzoruje hitrost<\/strong> <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bazalnega metabolizma<\/a><\/strong>, ki pomembno vpliva na porabo energije. Poleg tega jod podpira <strong>delovanje mo\u017eganov<\/strong> (razmi\u0161ljanje, spomin) in \u017eiv\u010dni sistem. Tako se lahko njegovo <strong>pomanjkanje ka\u017ee v disfunkciji \u0161\u010ditnice<\/strong> (hipotiroidizem), kar povzro\u010di utrujenost ali pove\u010danje telesne mase. V obdobju telesnega razvoja lahko povzro\u010di tudi intelektualno okvaro. Da bi prepre\u010dili te te\u017eave v najve\u010dji mo\u017eni meri, je bila po vsem svetu promovirana uporaba jodirane soli. <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>Ta mineral se naravno nahaja predvsem v ribah, morski hrani in mle\u010dnih izdelkih. <strong>Vegani so zato lahko izpostavljeni tveganju pomanjkanja joda<\/strong>. To se je pokazalo v \u0161tudiji, v kateri je bilo ugotovljeno, da 80 % veganov, ki \u017eivijo na Slova\u0161kem, primanjkuje joda. Po drugi strani pa imajo lahko tudi tisti na rastlinski dieti prese\u017eek te snovi, kar je tudi tvegano. To je lahko posledica prekomernega u\u017eivanja visoko predelane hrane ali morskih alg, ki so bogate s tem mineralom. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Uporaba jodirane soli, ki je naravno prisotna v \u017eivilih, bogatih z jodom <\/strong>in dodajanje lahko pomagata zagotoviti zadosten vnos joda za vegane.<\/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\">Kateri so veganski viri joda?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jodirana sol<\/li>\n\n\n\n<li>banana, brokoli, zeleni grah, limski fi\u017eol<\/li>\n\n\n\n<li><strong>Morske alge:<\/strong> nori, wakame, kelp.<\/li>\n\n\n\n<li><strong>Obogatena \u017eivila:<\/strong> zelenjavne pija\u010de, \u017eitarice za zajtrk, sokovi.<\/li>\n<\/ul>\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\">Kak\u0161en je priporo\u010deni dnevni odmerek joda?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Po mnenju EFSA bi moralo za odrasle mo\u0161ke in \u017eenske zadostovati <strong>150 \u03bcg joda na dan.<\/strong> Za nose\u010dnice in doje\u010de matere se ta zahteva pove\u010da na 200 \u03bcg. <span style=\"color: #ff6600\">[28]<\/span><\/li>\n\n\n\n<li>DACH priporo\u010da, da odrasli zau\u017eijejo <strong>180 &#8211; 200 \u03bcg<\/strong> joda na dan. Nose\u010dnice naj zau\u017eijejo 230 \u00b5g joda na dan, doje\u010de \u017eenske pa 260 \u00b5g na dan. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\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_5497-1124x749.jpg\" alt=\"Kateri so veganski viri joda?\" class=\"wp-image-317070\" style=\"width:843px;height:562px\" title=\"Kateri so veganski viri joda?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497.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_Beljakovine\"><\/span>8. Beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pogosta tema je tudi povsem rastlinska prehrana v povezavi z zadostnim vnosom beljakovin. Pri veganih se iz prehrane izlo\u010dijo meso, ribe, jajca in mle\u010dni izdelki. Ta \u017eivila sodijo med najbogatej\u0161e in najkakovostnej\u0161e vire beljakovin, saj vsebujejo vse esencialne aminokisline, ki jih na\u0161e telo ne more proizvesti. Ti so potrebni za za\u0161\u010dito in rast mi\u0161ic in drugih telesnih tkiv. Prav tako proizvajajo pomembne encime, hormone in igrajo pomembno vlogo pri imunskem delovanju. Ob tem se postavlja vpra\u0161anje:<strong> &#8220;Ali je sploh mogo\u010de jesti vegansko prehrano in \u0161e vedno imeti vse aminokisline v svoji prehrani?&#8221;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce upo\u0161tevate nekaj preprostih pravil, vam bo to zagotovo uspelo. Najprej si je treba zapomniti, da <strong>rastlinski viri beljakovin pogosto ne vsebujejo vseh esencialnih aminokislin v optimalnem razmerju. Ena ali ve\u010d aminokislin tako postane omejena.<\/strong> Stro\u010dnice obi\u010dajno nimajo metionina in cisteina, \u017eitarice pa nimajo lizina. Vendar, ko zdru\u017eite te vire, lahko zlahka dose\u017eete celoten spekter aminokislin in dobite popoln vir beljakovin. Ni zapleteno, samo jejte raznoliko prehrano in ves dan u\u017eivajte razli\u010dne vire stro\u010dnic (le\u010da, tofu, fi\u017eol) in \u017eit (oves, ri\u017e, kvinoja).<span style=\"color: #ff6600\"> [29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako je pomembno paziti na velikost porcij hrane, &nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bogate z beljakovinami<\/a>. Tista rastlinskega izvora ima pogosto ni\u017ejo stopnjo absorpcije v primerjavi s tisto \u017eivalskega izvora, zato jo je potrebno zau\u017eiti malo ve\u010d. Iz tega razloga veganom obi\u010dajno svetujemo, da <strong>pove\u010dajo vnos beljakovin za pribli\u017eno 10 % od priporo\u010denih ravni.<\/strong> &nbsp;<a href=\"https:\/\/gymbeam.si\/yummies-probiotik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Probiotiki <\/a>bi lahko pripomogli tudi k njihovi ve\u010dji uporabnosti. <span style=\"color: #ff6600\">[5, 29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rastlinske-beljakovine\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganske beljakovine<\/a>&nbsp;so tudi priro\u010dno orodje za pove\u010danje beljakovin v va\u0161i prehrani. Izberete lahko <strong>enokomponenten<\/strong>&nbsp;(soja, ri\u017e, grah) ali bolj <strong>kompleksen izdelek<\/strong>, ki vsebuje ve\u010d vrst beljakovin, ki imajo obi\u010dajno bolj optimalno zastopanost aminokislin. Tako zanje velja enako pravilo kot za hrano \u2013 bolj\u0161a je kombinacija ve\u010d vrst <a href=\"https:\/\/gymbeam.si\/proteini\" class=\"ek-link\">beljakovin<\/a>. <span style=\"color: #ff6600\">[5, 29]<\/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\/2020\/10\/IMG_9729-749x1124.jpg\" alt=\"Kateri so rastlinski viri beljakovin?\" class=\"wp-image-317086\" title=\"Kateri so rastlinski viri beljakovin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-scaled.jpg 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<h3 class=\"wp-block-heading\">Kateri so rastlinski viri beljakovin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>le\u010da, fi\u017eol, \u010di\u010derika, soja in druge stro\u010dnice<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-rizeve-beljakovine-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sojine<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-rizeve-beljakovine-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017eeve<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-grahove-beljakovine-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">grahove<\/a> beljakovine<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kompleksne<\/a> rastlinske beljakovine<\/li>\n\n\n\n<li>alternativa sojinemu ali grahovemu mleku<\/li>\n\n\n\n<li>veganske mesne alternative<\/li>\n<\/ul>\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\">Kak\u0161en je priporo\u010den dnevni vnos beljakovin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA priporo\u010da, da odrasli zau\u017eijejo<strong> 0,83 g beljakovin na kg telesne mase<\/strong> (TM) na dan. \u017denske naj med nose\u010dnostjo dodajo med 1 g in 28 g beljakovin na dan (odvisno od trimese\u010dja). Med dojenjem pove\u010dajte vnos bazalnih beljakovin za 19 g. <span style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li>Po mnenju DACH za odraslo populacijo zadostuje dnevni vnos 0,8 &#8211; 1 g beljakovin na kilogram telesne mase. Priporo\u010da, da nose\u010dnice zau\u017eijejo 0,9 g beljakovin na kg telesne mase in da doje\u010de \u017eenske pove\u010dajo ta vnos na 1,2 g.<span style=\"color: #ff6600\"> [11]<\/span><\/li>\n\n\n\n<li>\u0160portniki imajo obi\u010dajno ve\u010djo potrebo po beljakovinah. Ve\u010dina jih je morda zadovoljna z vnosom v razponu od <strong>1,4 &#8211; 2 g beljakovin<\/strong> na kg telesne mase na dan, kar je osnovno priporo\u010dilo za aktivne ljudi, ki \u017eelijo zgraditi mi\u0161i\u010dno maso. Vegani bi lahko zaradi manj\u0161e uporabnosti rastlinskih beljakovin ta vnos pove\u010dali za nadaljnjih 10 %.<span style=\"color: #ff6600\"> [5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, katere rastlinske mesne alternative obstajajo in kak\u0161na je njihova hranilna vrednost, preberite na\u0161 \u010dlanek<strong> <a href=\"https:\/\/gymbeam.si\/blog\/rastlinske-mesne-alternative-katere-so-najboljse-koliko-beljakovin-vsebujejo-in-ali-lahko-v-celoti-nadomestijo-meso\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Rastlinske mesne alternative: katere so najbolj\u0161e, koliko beljakovin vsebujejo in ali lahko v celoti nadomestijo meso?<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Kreatin\"><\/span>9. Kreatin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> je spojina, ki jo na\u0161e telo obi\u010dajno proizvaja vsak dan in jo shranjuje predvsem v mi\u0161icah. Vendar pa so njeni viri tudi \u017eivila, predvsem \u017eivalskega izvora (meso, ribe, mleko). <strong>Zaradi tega imajo vegani omejen vnos kreatina s hrano, kar pogosto vodi v ni\u017eje zaloge kreatina v telesu.<\/strong> Zlasti \u0161portniki bi morali biti zaskrbljeni zaradi u\u017eivanja te snovi. Pomaga obnoviti celi\u010dno energijo v mi\u0161icah, ki jo poznamo tudi kot ATP. To je \u0161e posebej pomembno med intenzivno vadbo, ko potrebujete najve\u010djo hitrost in eksplozivnost. Kreatin ima tudi pomembno vlogo pri \u0161portih za mo\u010d zaradi pove\u010dane razpolo\u017eljivosti hitre energije, hkrati pa podpira rast mi\u0161ic. <span style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobra novica je, da lahko s pomo\u010djo <a href=\"https:\/\/gymbeam.si\/kreatin-crea7in-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskih dopolnil<\/a><strong>&nbsp;u\u010dinkovito pove\u010date zaloge kreatina v mi\u0161icah tudi s \u010disto rastlinsko prehrano.<\/strong> Njihovo u\u010dinkovitost dokazujejo \u0161tevilne znanstvene \u0161tudije, po katerih pove\u010danje ravni kreatina v telesu vodi do bolj\u0161e zmogljivosti, rasti mo\u010di in mi\u0161i\u010dne mase. <span style=\"color: #ff6600\">[5]<\/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\">Kak\u0161en je priporo\u010deni odmerek kreatina?<\/h3>\n\n\n\n<p>Glede na \u0161tudije, da dolgotrajen vnos <strong>3 &#8211; 5 g kreatina na dan<\/strong> deluje u\u010dinkovito. Ta odmerek se vzame pred ali po vadbi ali kadar koli \u010dez dan v dnevih brez vadbe. Za maksimalno absorpcijo v\u010dasih priporo\u010damo kombiniranje z virom ogljikovih hidratov (<a href=\"https:\/\/gymbeam.si\/maltodekstrin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodekstrin<\/a>, sadni sok) in &nbsp;<a href=\"https:\/\/gymbeam.si\/protein-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinami<\/a>. <span style=\"color: #ff6600\">[5, 31]<\/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 izvedeti ve\u010d o kreatinu, ne smete zamuditi na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kreatin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbrati najbolj\u0161i kreatin?<\/a><\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg\" alt=\"Pomanjkanje kreatina pri veganih\" class=\"wp-image-317100\" style=\"width:843px;height:563px\" title=\"Pomanjkanje kreatina pri veganih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23.jpeg 1616w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Karnozin\"><\/span>10. Karnozin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/l-karnozin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Karnozin<\/strong><\/a> je \u0161e ena naravna snov, ki se proizvaja iz dveh aminokislin &#8211; beta-alanina in histidina. <strong>Izkazalo se je, da ima antioksidativne u\u010dinke, pa tudi pozitiven u\u010dinek na atletsko uspe\u0161nost.<\/strong> Pravzaprav lahko zmanj\u0161a koli\u010dino mle\u010dne kisline, ki nastane v mi\u0161icah med intenzivno vadbo. To lahko pomaga omiliti utrujenost in izbolj\u0161ati u\u010dinkovitost treninga. Na koli\u010dino karnozina v telesu vpliva zlasti vnos &nbsp;<a href=\"https:\/\/gymbeam.si\/beta-alanin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alanina<\/a>, ki ga obi\u010dajno najdemo v mesu ali jajcih. Vendar bi to snov zaman iskali v \u017eivilih rastlinskega izvora. <strong>Zaradi tega imajo vegani morda manj karnozina v telesu kot ljudje na me\u0161ani prehrani.<\/strong> <span style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Re\u0161itev je lahko u\u017eivanje prehranskih dopolnil s karnozinom ali beta-alaninom. Njihovi u\u010dinki so \u0161e posebej koristni za \u0161portnike, ki trenirajo z visoko intenzivnostjo, kot so cross fitterji, \u0161printerji ali ljubitelji HIIT-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\">Kak\u0161en je priporo\u010deni odmerek karnozina in beta-alanina?<\/h3>\n\n\n\n<p>Karnozin se najpogosteje u\u017eiva v koli\u010dinah od <strong>500 do 1000 mg na dan<\/strong>. V primeru beta-alanina je priporo\u010dljivo za\u010deti z odmerkom 4 &#8211; 6 g na dan, ki se po enem mesecu zmanj\u0161a na vzdr\u017eevalno koli\u010dino 2 &#8211; 5 g.<span style=\"color: #ff6600\"> [32-34]<\/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_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobro na\u010drtovana veganska prehrana lahko vsebuje vsa pomembna hranila in prina\u0161a vrsto zdravstvenih koristi. Sicer ji pogosto primanjkuje vitamina B12, \u017eeleza, cinka ali beljakovin. Vse te snovi so nujne za obvladovanje vsakodnevnih aktivnosti in ohranjanje optimalnega zdravja. <strong>Zaradi tega je klju\u010dnega pomena, da redno vklju\u010dujemo njihove vire v obliki \u017eivil z naravno vsebnostjo ali tistih, ki so obogatena.<\/strong> V nekaterih primerih boste morda morali pose\u010di po prehranskih dopolnilih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate v svojem o\u017ejem krogu nekoga, ki se prehranjuje izklju\u010dno na rastlinski osnovi, delite ta \u010dlanek z njimi. Morda jim lahko pomagate \u0161e bolje na\u010drtovati svojo prehrano.<\/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\/all-products\/vegan_products\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVegan products\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\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\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>V veganski prehrani lahko primanjkuje beljakovin, vitamina B12, \u017eeleza in drugih pomembnih snovi. Kateri so najbolj\u0161i rastlinski viri za ta hranila?<\/p>\n","protected":false},"author":129,"featured_media":316909,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6675,6507,7533,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-328627","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-prehranska-dopolnila","10":"tag-vegan-sl","11":"tag-zdrav-zivljenjski-slog","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>Katerih hranilnih snovi veganom najpogosteje primanjkuje in kako jih dopolniti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Veganom lahko primanjkuje vitamin B12, \u017eelezo, cink, beljakovine in druge snovi. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/328627","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=328627"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/328627\/revisions"}],"predecessor-version":[{"id":575419,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/328627\/revisions\/575419"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/316909"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=328627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=328627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=328627"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=328627"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=328627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}