{"id":330058,"date":"2021-12-29T11:26:48","date_gmt":"2021-12-29T10:26:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=330058"},"modified":"2023-12-29T16:10:40","modified_gmt":"2023-12-29T15:10:40","slug":"koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/","title":{"rendered":"Koje hranjive tvari veganima naj\u010de\u0161\u0107e nedostaju i kako ih nadopuniti?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#Veganska_prehrana_i_njene_prednosti\" title=\"Veganska prehrana i njene prednosti\">Veganska prehrana i 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.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#Veganska_prehrana_i_njeni_rizici\" title=\"Veganska prehrana i njeni rizici\">Veganska prehrana i njeni rizici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#10_nedostataka_hranjivih_tvari_prehrane_na_biljnoj_bazi\" title=\"10 nedostataka hranjivih tvari prehrane na biljnoj bazi\">10 nedostataka hranjivih tvari prehrane na biljnoj bazi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#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.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#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.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#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.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#4_Zeljezo\" title=\"4. \u017deljezo\">4. \u017deljezo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#5_Omega-3_masne_kiseline\" title=\"5. Omega-3 masne kiseline\">5. Omega-3 masne kiseline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#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.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#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.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#8_Proteini\" title=\"8. Proteini\">8. Proteini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#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.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#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.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Broj ljudi koji su iz prehrane potpuno isklju\u010dili meso, ribu, jaja, mlijeko i svu drugu hranu \u017eivotinjskog podrijetla u stalnom je porastu. U Sjedinjenim Ameri\u010dkim Dr\u017eavama, na primjer, broj vegana porastao je za ogromnih <a class=\"ek-link\" href=\"https:\/\/thevou.com\/lifestyle\/2019-the-world-of-vegan-but-how-many-vegans-are-in-the-world\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">400 %<\/a> (s 4 na 20 milijuna) izme\u0111u 2014. i 2018. godine, a mo\u017eemo vidjeti sli\u010dan trend diljem svijeta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isklju\u010divo biljna prehrana ima prednosti, ali i izazove na koje treba paziti. Nedostaju joj namirnice koje su me\u0111u glavnim izvorima vitamina B12, \u017eeljeza, proteina i drugih vrijednih hranjivih tvari.<strong> U hrani biljnog podrijetla te tvari \u010desto su u manjim koli\u010dinama ili u manje probavljivim oblicima. <\/strong>Zbog toga je va\u017eno znati kako pravilno osmisliti vegansku prehranu koja \u0107e sadr\u017eavati sve potrebne hranjive tvari.<\/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_i_njene_prednosti\"><\/span>Veganska prehrana i njene prednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pravilna veganska prehrana mo\u017ee imati niz prednosti. Kad se temelji na osnovnim namirnicama kao \u0161to su \u017eitarice, mahunarke, vo\u0107e i povr\u0107e, <strong>obi\u010dno sadr\u017ei velike koli\u010dine vlakana, antioksidansa, nekih vitamina i minerala.<\/strong> Osim toga, ne\u0107ete prona\u0107i puno zasi\u0107enih masti ili kolesterola u veganskoj prehrani, koji mogu biti rizi\u010dni za zdravlje. Zahvaljuju\u0107i svom sastavu, mo\u017ee blagotvorno djelovati na ljudski organizam i tako ga za\u0161tititi od razvoja odre\u0111enih bolesti. <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>Mo\u017eemo vidjeti jednu zanimljivu \u010dinjenicu iz rezultata raznih istra\u017eivanja. Ve\u0107a je vjerojatnost da \u0107e vegani usvojiti <strong>zdravije svakodnevne navike<\/strong> u usporedbi s drugim ljudima. Manje pu\u0161e i gledaju televiziju, vi\u0161e spavaju, vi\u0161e se bave sportom i vi\u0161e vode ra\u010duna o svom zdravlju. Sve to zauzvrat pridonosi \u010dinjenici da su ljubitelji biljne hrane \u010desto vitkiji i zdraviji od ostatka 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 tako\u0111er mo\u017ee pomo\u0107i kod <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mr\u0161avljenja<\/a>. Zahvaljuju\u0107i redovitoj konzumaciji mahunarki, integralnih \u017eitarica, povr\u0107a i druge cjelovite hrane, tako\u0111er sadr\u017ei vi\u0161e vlakana. <strong>Takvi obroci tada postaju zasitniji, \u0161to se mo\u017ee pretvoriti i u ne\u0161to manji unos energije.<\/strong> Tako\u0111er je prirodno siroma\u0161nija mastima i energijom (gusto\u0107om energije) u usporedbi s drugim prehrambenim smjernicama. Zbog tih razloga, prilikom prelaska na 100 % biljnu prehranu, mnogi ljudi polako gube na te\u017eini bez brojanja kalorija. <span class=\"tadv-color\" 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=\"Koje su prednosti veganske prehrane?\" class=\"wp-image-316918\" style=\"width:843px;height:563px\" title=\"Koje su 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_i_njeni_rizici\"><\/span>Veganska prehrana i njeni rizici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S druge strane, isklju\u010divo biljna prehrana tako\u0111er ima svoje rizike, koji se moraju uzeti u obzir pri planiranju prehrane. <strong>Mo\u017ee joj nedostajati va\u017enih hranjivih tvari koje se uglavnom nalaze u hrani \u017eivotinjskog porijekla.<\/strong> Me\u0111utim, neke od njih mogu se prirodno na\u0107i i u biljnoj hrani, ali u manje upotrebljivom obliku. \u0160tovi\u0161e, neke veganske namirnice \u010desto su oboga\u0107ene tim hranjivim tvarima. Zbog toga je bitno za ljubitelje biljne prehrane da <strong>znaju koje namirnice treba uklju\u010diti u svoju prehranu i koje tvari nadopuniti<\/strong> kako bi pokrili sve potrebe tijela. <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>Prehrana isklju\u010divo biljnog porijekla mo\u017ee imati razli\u010dite oblike.<\/strong> Ako je pa\u017eljivo planirate i imate raznolik izbor osnovnih namirnica i minimalno vrlo prera\u0111ene hrane u svojoj prehrani, vrlo vjerojatno mo\u017eete zadovoljiti sve prehrambene potrebe. Ali ako ne razmi\u0161ljate o tome, a jedete pr\u017eene krumpiri\u0107e i vegetarijanski burger jer je veganski, onda nikako ne mo\u017eete nazvati svoju prehranu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdravom<\/a> ili uravnote\u017eenom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad prelazite na 100 % biljnu prehranu, tako\u0111er je va\u017eno pobrinuti se da dobivate dovoljno energije.<strong> Veganska prehrana ima u prosjeku ni\u017eu energetsku gusto\u0107u od mje\u0161ovite prehrane.<\/strong> To zna\u010di da, na primjer, 100 g kuhane le\u0107e ili tofua ima manje kalorija od 100 g govedine. Ta promjena mo\u017ee vrlo lako dovesti do smanjenja unosa energije, \u0161to mo\u017ee biti opasno, posebno za sporta\u0161e. Porcije koje vegani jedu stoga su \u010desto ve\u0107e nego kod onih koji konzumiraju mje\u0161ovitu prehranu. <span style=\"color: #ff6600\" class=\"tadv-color\">[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=\"Koji su nedostaci veganske prehrane?\" class=\"wp-image-316946\" style=\"width:843px;height:530px\" title=\"Koji su nedostaci 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_nedostataka_hranjivih_tvari_prehrane_na_biljnoj_bazi\"><\/span>10 nedostataka hranjivih tvari prehrane na biljnoj bazi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehrana temeljena na \u017eitaricama, mahunarkama, vo\u0107u, povr\u0107u i ora\u0161astim plodovima savr\u0161en je prikaz svih vitamina i minerala. Ali stvarnost mo\u017eda nije uvijek tako ru\u017ei\u010dasta, kao \u0161to pokazuju neka istra\u017eivanja. Prema jednom istra\u017eivanju, na primjer, <strong>28 % ispitanih vegana imalo je neku vrstu nutritivnog nedostatka na temelju krvnog testa.<\/strong> To je uklju\u010divalo niske razine vitamina B12, vitamina D, \u017eeljeza, kalcija ili cinka. Ostale hranjive tvari koje mo\u017eda nedostaju biljnoj prehrani uklju\u010duju omega-3 masne kiseline i jod. Me\u0111utim, <strong>nedovoljan unos proteina<\/strong> nije iznimka, posebno za sporta\u0161e koji imaju pove\u0107anu potrebu za tim makronutrijentom. U njihovom slu\u010daju, mogli bi imati ni\u017ee razine kreatina i 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>Opisat \u0107emo dnevni preporu\u010deni unos potrebnih hranjivih tvari prema metodologijama Europske agencije za sigurnost hrane (EFSA) i usporediti te vrijednosti s najnovijim referentnim vrijednostima zemalja njema\u010dkog govornog podru\u010dja (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.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin B12 ili kobalamin<\/strong><\/a> ima niz va\u017enih uloga u tijelu. <strong>Na primjer, sudjeluje u pravilnom funkcioniranju psihe, \u017eiv\u010danog sustava i proizvodnji crvenih krvnih stanica.<\/strong> Njegov se nedostatak \u010desto o\u010dituje promjenom raspolo\u017eenja, slabom koncentracijom ili anemijom (nedostatkom crvenih krvnih stanica), \u0161to uzrokuje slabost, smanjenje fizi\u010dke u\u010dinkovitosti i bljedilo. <span style=\"color: #ff6600\" class=\"tadv-color\">[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=\"Izvori vitamina B12 za vegane\" class=\"wp-image-316961\" title=\"Izvori 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>Niske razine vitamina B12 u tijelu nisu uvijek uzrokovane neodgovaraju\u0107im unosom iz prehrane. <strong>Zapravo, unutarnji \u010dimbenik klju\u010dan je za njegovu pravilnu apsorpciju.<\/strong> Nastaje u \u017eelucu, iz kojeg putuje u crijeva. Vitamin B12 zatim se ve\u017ee na njega u tankom crijevu i zajedno tvore kompleks (vitamin B12 i unutarnji \u010dimbenik) koji je otporan na probavne enzime.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zajedno se zatim kre\u0107u kroz crijevnu stijenku u krv, a vitamin B12 tada mo\u017ee putovati krvotokom do svih ciljanih tkiva, ispunjavaju\u0107i tako svoju funkciju. To ne bi bilo mogu\u0107e bez unutarnjeg \u010dimbenika jer bi ina\u010de vitamin B12 zaglavio u probavnom traktu i izlu\u010dio bi se iz tijela neiskori\u0161ten. Stoga, kad postoji nedostatak vitamina B12 u tijelu, tako\u0111er je va\u017eno provjeriti pravilnu proizvodnju unutarnjeg \u010dimbenika. <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>izvori vitamina B12 namirnice su \u017eivotinjskog porijekla te su stoga logi\u010dno odsutne iz veganske prehrane.<\/strong> Prirodna prisutnost tog vitamina u biljnim izvorima prili\u010dno je izuzetna. Jedan je takav primjer alga Nori, koja je popularna za pravljenje sushija. Ostale namirnice prikladne za vegane imaju u svom sastavu samo tragove vitamina B12 ili mu sastav nije postojan (pivski kvasac, klorela).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zbog tog razloga, osobe s prehranom na biljnoj bazi ne mogu se 100 % osloniti na te izvore<\/strong> i \u010desto moraju uklju\u010diti oboga\u0107enu hranu i dodatke. <span style=\"color: #ff6600\">[7, 9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koji su prirodni biljni izvori vitamina B12 i kojoj se hrani dodaje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>morska alga Nori<\/li>\n\n\n\n<li>soja, zob, ri\u017ea, kokos i druga pi\u0107a na biljnoj bazi<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi-reflex-nutrition.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinski prah<\/a> na biljnoj bazi<\/li>\n\n\n\n<li>biljni jogurt, sir ili vrhnje<\/li>\n\n\n\n<li>delikatni kvasac<\/li>\n\n\n\n<li>biljne alternative mesu, \u0161unki ili kobasicama<\/li>\n\n\n\n<li>tofu, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/seitan-hr\/\" class=\"ek-link\">sejtan<\/a><\/li>\n\n\n\n<li>\u017eitarice za doru\u010dak<\/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\">Koja je preporu\u010dena dnevna doza vitamina B12?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA preporu\u010duje <strong>dnevni unos od 4 \u00b5g<\/strong> za odrasle, ali \u017eene bi ga trebale pove\u0107ati na 4,5 \u00b5g tijekom trudno\u0107e i na 5,0 \u00b5g dnevno tijekom dojenja. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>DACH se sla\u017ee s preporu\u010denom dozom od 4 \u03bcg dnevno 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\">\u0160to The Vegan Society preporu\u010duje u pogledu unosa vitamina B12?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jedite najmanje 2 \u2013 3 porcije hrane oboga\u0107ene vitaminom B12 dnevno kako biste osigurali ukupan unos od 3 \u00b5g.<\/li>\n\n\n\n<li>Ili uzmite dodatak prehrani koji sadr\u017ei 10 \u00b5g te tvari svaki dan.<\/li>\n\n\n\n<li>Zadnja je opcija tada <a href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uzimanje dodatka<\/a> na tjednoj bazi, koji sadr\u017ei 2000 \u03bcg. Tako visoke doze nu\u017ene su prvenstveno zbog ograni\u010denog kapaciteta unutarnjeg \u010dimbenika. U tom trenutku moramo se dijelom oslanjati na pasivnu apsorpciju vitamina B12, kojom se samo 1 % apsorbira u tijelo. Dakle, u tom slu\u010daju, do 20 \u03bcg za pomo\u0107 u postizanju preporu\u010dene doze. <span style=\"color: #ff6600\" class=\"tadv-color\">[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    <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=\"29691,28393,57844,7974,7968,43723,42889,28396,29667,30271,5012,61396,55138,5331,5383,5380,6672 \" ><\/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<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.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D<\/strong><\/a> klju\u010dan je za zdrave kosti i pravilnu imunolo\u0161ku funkciju. Nedovoljne koli\u010dine vitamina D mogu dovesti do stanjivanja kostiju i pove\u0107ane lomljivosti. Dobivamo ga uglavnom iz sun\u010deve svjetlosti koja pada na na\u0161u ko\u017eu. Ljeti ili u prolje\u0107e, kad obi\u010dno provodimo vi\u0161e vremena na otvorenom, ne moramo se toliko brinuti o vitaminu D. Me\u0111utim, to nije slu\u010daj s pojedincima koji ne provode puno vremena na otvorenom. Situacija mo\u017ee biti problemati\u010dna i od jeseni do prolje\u0107a, kad je manje svjetla i ne izlazimo toliko na otvoreno. <strong>U tim slu\u010dajevima glavni su izvori te tvari namirnice koje su uglavnom \u017eivotinjskog porijekla<\/strong> (riba, \u017eumanjci, jetra). To dovodi one koji se dr\u017ee isklju\u010divo biljne prehrane u ve\u0107i rizik od nedostatka vitamina D. <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Rje\u0161enje mo\u017ee biti hrana koja je oboga\u0107ena vitaminom D ili dodaci. Me\u0111utim, uzmite u obzir da se u veganskim proizvodima vitamin D naj\u010de\u0161\u0107e nalazi u svom obliku koji se manje apsorbira \u2013 <a href=\"https:\/\/gymbeam.hr\/veganski-vitamin-d-1000-iu-now-foods.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ergokalciferolu<\/a> (D<sub>2 <\/sub>). Iznimka je vitamin D dobiven iz li\u0161aja. On je u obliku kolekalciferola (vitamina D3), koji se ina\u010de nalazi samo u \u017eivotinjskim proizvodima. <span style=\"color: #ff6600\" class=\"tadv-color\">[8, 13]<\/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\">Kojoj se hrani naj\u010de\u0161\u0107e dodaje vitamin D?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sojino, zobeno, kokosovo ili ri\u017eino mlijeko kao alternative<\/li>\n\n\n\n<li>biljni jogurt, sir ili vrhnje<\/li>\n\n\n\n<li>\u017eitarice za doru\u010dak<\/li>\n\n\n\n<li>vo\u0107ni 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\">Koja je preporu\u010dena dnevna doza vitamina D?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA preporu\u010duje da odrasli trebaju uzimati <strong>15 \u00b5g vitamina D dnevno<\/strong> kad je izlaganje suncu nedovoljno. <span style=\"color: #ff6600\">[14]<\/span><\/li>\n\n\n\n<li>Prema DACH-u, trebali bismo uzimati 20 \u03bcg vitamina D dnevno. <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=\"Koji su veganski izvori vitamina D?\" class=\"wp-image-316975\" style=\"width:843px;height:562px\" title=\"Koji su veganski izvori 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.hr\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cink<\/strong><\/a> je mineral koji sudjeluje u vi\u0161e od 300 reakcija u ljudskom tijelu i stoga ima va\u017enu ulogu u mnogim aktivnostima. Neophodan je za imunolo\u0161ku funkciju, sintezu proteina ili odr\u017eavanje razine testosterona u krvi. Cink poma\u017ee u stvaranju testosterona i \u010dak sprje\u010dava njegovu pretvorbu (razgradnju) u estrogene \u2013 \u017eenske spolne hormone. Dame posebno cijene njegove pozitivne u\u010dinke na kosu, ko\u017eu i nokte. <strong>Na\u0161e tijelo ne mo\u017ee nakupiti zalihe cinka, stoga je redoviti unos klju\u010dan.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta tvar tako\u0111er se nalazi u \u010distoj biljnoj hrani kao \u0161to su \u017eitarice od cjelovitog zrna, <a href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zob<\/a>, mahunarke i ora\u0161asti plodovi. <strong>Iako nastaje problem s iskori\u0161tavanjem cinka iz tih izvora <\/strong>jer sadr\u017ee fitate koji ometaju apsorpciju u tijelu. <strong>Namakanje ili klijanje<\/strong> mahunarki i ora\u0161astih plodova, \u0161to obi\u010dno smanjuje koli\u010dinu fitata, moglo bi pomo\u0107i. <a href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dodaci prehrani <\/a>jo\u0161 su jedna opcija koja poma\u017ee u postizanju dnevnog unosa cinka. <span style=\"color: #ff6600\" class=\"tadv-color\">[2, 15]&nbsp;<\/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\">Koji su biljni izvori cinka?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zob<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" class=\"ek-link\">kvinoja<\/a>, ri\u017ea, <a href=\"https:\/\/gymbeam.hr\/bio-fino-integralno-psenicno-brasno-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>sjemenke bundeve, sezama i konoplje<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijski ora\u0161\u010di\u0107i<\/a>, <a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bademi<\/a>, <a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" class=\"ek-link\">kikiriki<\/a> i <a href=\"https:\/\/gymbeam.hr\/maslac\" class=\"ek-link\">maslaci od ora\u0161astih plodova<\/a><\/li>\n\n\n\n<li>gljive<\/li>\n\n\n\n<li>grah, <a href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-graska-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gra\u0161ak<\/a>, le\u0107a<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/bio-kakao-u-prahu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakao<\/a> i tamna \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\">Koja je preporu\u010dena dnevna doza cinka?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA preporu\u010duje dnevnu koli\u010dinu od <strong>9,4 \u2013 16,3 mg<\/strong> za <strong>odrasle<\/strong> <strong>mu\u0161karce<\/strong> i <strong>7,5 \u2013 12,7 mg za \u017eene<\/strong>, pri \u010demu je ve\u0107a doza prikladna za one s ve\u0107im unosom fitata. Tijekom trudno\u0107e i dojenja, \u017eene bi tu koli\u010dinu trebale dodatno pove\u0107ati za 1,6 \u2013 2,9 mg dnevno. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>DACH preporu\u010duje dozu od <strong>11 \u2013 16 mg dnevno za mu\u0161karce<\/strong> i <strong>7 \u2013 10 mg dnevno za \u017eene<\/strong>. Dnevna koli\u010dina tako\u0111er uzima u obzir unos fitata. Trudnice i dojilje trebale bi pove\u0107ati dnevni unos cinka na 14 mg dnevno. <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=\"Koji su veganski izvori cinka?\" class=\"wp-image-316993\" style=\"width:843px;height:562px\" title=\"Koji su veganski izvori 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_Zeljezo\"><\/span>4. \u017deljezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017deljezo<\/strong><\/a> je bitan mineral u tijelu, koji prvenstveno osigurava transport kisika iz plu\u0107a do svih tjelesnih organa. Tako\u0111er doprinosi pravilnom stvaranju crvenih krvnih stanica. Bitan je sastojak krvnog pigmenta hemoglobina, koji je klju\u010dan za njihovu funkciju. <strong>Niska razina \u017eeljeza mo\u017ee dovesti do anemije,<\/strong> koja se naj\u010de\u0161\u0107e o\u010dituje poja\u010danim umorom, lo\u0161im disanjem ili blijedom ko\u017eom. <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de izvora, malo je sli\u010dan cinku. Postoji puno biljnih izvora tog minerala. Ali problem nastaje s upotrebljivo\u0161\u0107u. \u017deljezo je u ne-hem obliku, koji je tijelu te\u017ee iskoristiti nego oblik hem iz \u017eivotinjskih namirnica. <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>Zbog tog razloga, vegani imaju ve\u0107i rizik od nedostatka te tvari. Stoga im se obi\u010dno savjetuje da <strong>pove\u0107aju dnevni unos \u017eeljeza 1,8 puta u odnosu na standardne preporuke.<\/strong> <strong>Namakanje, klicanje ili fermentiranje<\/strong> hrane tako\u0111er mo\u017ee pomo\u0107i u dostupnosti \u017eeljeza. Dobivanje vitamina C u obliku vo\u0107a, povr\u0107a ili <a href=\"https:\/\/gymbeam.hr\/bio-vitamin-c-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodataka <\/a>tako\u0111er mo\u017ee biti u\u010dinkovito. <a href=\"https:\/\/gymbeam.hr\/iron-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Dodaci prehrani <\/a>tako\u0111er mogu pomo\u0107i pove\u0107ati dnevni unos tog minerala. Ako ih odlu\u010dite uzimati, pobrinite se da u idealnom slu\u010daju sadr\u017ee kombinaciju \u017eeljeza i vitamina C.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[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\">Koji su biljni izvori \u017eeljeza?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>le\u0107a, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutak<\/a>, grah i druge mahunarke<\/li>\n\n\n\n<li>tofu, kvinoja<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijski-orascic-hr\/\" class=\"ek-link\">indijski ora\u0161\u010di\u0107i<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/chia-hr\/\" class=\"ek-link\">sjemenke chia<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bundeve,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-konoplje-oljustene-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">konoplje<\/a><\/li>\n\n\n\n<li>lisnato povr\u0107e<\/li>\n\n\n\n<li>oboga\u0107ena hrana (\u017eitarice za doru\u010dak)<\/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\">Koja je preporu\u010dena dnevna doza \u017eeljeza?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prema EFSA-i, <strong>16 mg \u017eeljeza dnevno<\/strong> pokrit \u0107e potrebe ve\u0107ine pojedinaca. <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li>DACH preporu\u010duje dnevni unos od 10 mg \u017eeljeza za odrasle mu\u0161karce i 10 \u2013 15 mg za \u017eene. Za \u017eene se doza pove\u0107ava zbog gubitaka tijekom mjese\u010dnice. Trudnice bi tada trebale pove\u0107ati dnevni unos na 30 mg dnevno, a za vrijeme dojenja na 20 mg dnevno. <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=\"Koji su veganski izvori \u017eeljeza?\" class=\"wp-image-317014\" style=\"width:843px;height:563px\" title=\"Koji su veganski izvori \u017eeljeza?\" 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_masne_kiseline\"><\/span>5. Omega-3 masne kiseline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Omega-3 masne kiseline<\/strong> izuzetno su va\u017ene masti koje su posebno va\u017ene za <strong>pravilan rad srca, mozga i o\u010diju.<\/strong> Utvr\u0111eno je i da imaju <strong>protuupalno djelovanje<\/strong> koje cijene osobe koje, primjerice, pate od bolova u zglobovima. Me\u0111u najpoznatijima su dobro poznati trojac eikozapentaenske kiseline (EPA), dokozaheksaenske kiseline (DHA) i alfa-linolenske kiseline (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 i EPA uglavnom se nalaze u ribi i morskim plodovima. U manjim koli\u010dinama nalaze se i u jajima i mesu. <strong>Jedini su biljni izvor morske alge, ina\u010de \u017eivotinjski izvori<\/strong> <strong>prevladavaju.<\/strong> Zbog tog razloga, ALA, koja se nalazi u ora\u0161astim plodovima, sjemenkama i uljima iz tih namirnica, \u010de\u0161\u0107a je u veganskoj 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>Me\u0111utim, EPA i DHA va\u017enije su za na\u0161e tijelo od ALA-e. Tako\u0111er su \u010de\u0161\u0107e povezane s pravilnom funkcijom najva\u017enijih organa. <strong>Iako na\u0161a tijela mogu pretvoriti ALA-u u EPA-u i DHA-u, to se doga\u0111a u najvi\u0161e 10 %<\/strong> <strong>slu\u010dajeva.<\/strong> Na u\u010dinkovitost te pretvorbe tako\u0111er utje\u010du dob i na\u010din \u017eivota. U praksi se mo\u017ee dogoditi da se samo 1 \u2013 5 % unesene ALA-e pretvori u 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>Tu pretvorbu lako se mo\u017ee potaknuti optimalnijim unosom omega-6 masnih kiselina, koje se nalaze, primjerice, u margarinu, suncokretovom ulju i prera\u0111enoj hrani. Ve\u0107ina ljudi ima vi\u0161ak omega-6 masnih kiselina u prehrani i \u010desto moraju smanjiti njihov unos kako bi postigli bolji omjer. Najidealnijom se opcijom obi\u010dno smatra <strong>omjer 1 : 1 omega-6 i omega-3 masnih kiselina.<\/strong> Na\u017ealost, to obi\u010dno nije mogu\u0107e posti\u0107i za ve\u0107inu ljudi. Tada se savjetuje pribli\u017eiti se tim vrijednostima \u0161to je vi\u0161e mogu\u0107e. <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=\"Veganske omega-3\" class=\"wp-image-317034\" title=\"Veganske 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>Zbog tih razloga, veganima se savjetuje da jedu vi\u0161e hrane s ve\u0107im sadr\u017eajem ALA-e<\/strong> i da zadr\u017ee unos na 2 g dnevno. Me\u0111utim, tako\u0111er mogu pove\u0107ati svoj unos EPA-e i DHA-e uzimanjem <a href=\"https:\/\/gymbeam.hr\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodataka od morskih algi.<\/a> To se tako\u0111er ponekad preporu\u010duje trudnicama i dojiljama koje jedu vegansku hranu, budu\u0107i da EPA i DHA igraju va\u017enu ulogu u razvoju bebe. <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\">Koji su biljni izvori omega-3 masnih kiselina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lanene <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sjemenke<\/a> i <a href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">laneno ulje<\/a><\/li>\n\n\n\n<li>sjemenke bundeve i konoplje i <a href=\"https:\/\/gymbeam.hr\/bio-bucino-ulje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulje<\/a> napravljeno od njih<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orasi<\/a> i ulje od oraha<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/kanola-ulje-u-spreju-za-kuhanje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulja repice<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sjemenke chia<\/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\">Koji je preporu\u010deni dnevni unos omega-3 masnih kiselina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prema EFSA-i, trebali bismo uzimati <strong>250 mg EPA-e i DHA-e<\/strong> dnevno. Gornjom sigurnom granicom smatra se 5 g tih masti dnevno. Za ALA-u, preporuka je da njen unos bude 0,5 % va\u0161eg ukupnog energetskog unosa. <span style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li>DACH se tako\u0111er sla\u017ee s preporukom od <strong>0,5 % ukupnog dnevnog unosa ALA-e<\/strong>. Tome dodaje i preporuku za omega-6 masne kiseline, koje bi trebale biti na 2,5 % dnevnog energetskog unosa. <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.hr\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalcij<\/strong><\/a> je jo\u0161 jedan mineral za koji istra\u017eivanja pokazuju da \u010desto nedostaje u veganskoj prehrani. Dio je gradivnih blokova zubiju i kostiju te je stoga va\u017ean za njihovu pravilnu funkciju. Tako\u0111er <strong>doprinosi<\/strong> <strong>pravilnoj funkciji mi\u0161i\u0107a.<\/strong> Zajedno s magnezijem, va\u017ean je za mi\u0161i\u0107nu kontrakciju, a njegov nedostatak mo\u017ee rezultirati razvojem gr\u010deva u mi\u0161i\u0107ima. Stoga ljubitelji prehrane na biljnoj bazi tako\u0111er mogu biti podlo\u017eniji <strong>stanjivanju i prijelomima kostiju<\/strong> u usporedbi sa svejedima. <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Metabolizam kalcija u tijelu nije tako jednostavan. Zapravo, na njegovu apsorpciju i upotrebu utje\u010du brojni \u010dimbenici kao \u0161to su razine odre\u0111enih hormona, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D<\/a> i <a aria-label=\"K (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">K<\/a>, <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij <\/a> i <a aria-label=\"kalij (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalij<\/a>. Te tvari tako\u0111er sudjeluju u formiranju i funkcioniranju kostiju te mogu djelomi\u010dno nadoknaditi nedostatak kalcija. <strong>Tako\u0111er se \u010dini da prehrana bogata vo\u0107em i povr\u0107em s niskim udjelom mesa mijenja pH urina, koji je tada lu\u017enatiji<\/strong> (ali jo\u0161 uvijek unutar fiziolo\u0161kih granica). To mo\u017ee dovesti do manjeg izlu\u010divanja kalcija iz tijela, \u0161to se tada obi\u010dno odra\u017eava na vi\u0161im razinama. Me\u0111utim, to ne zna\u010di da se unos kalcija mo\u017ee potpuno izostaviti. Tako\u0111er je va\u017ean za pravilan metabolizam vitamina D, kontrakciju mi\u0161i\u0107a i prijenos \u017eivaca.<span style=\"color: #ff6600\" class=\"tadv-color\">[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>Najbogatiji izvori kalcija uklju\u010duju mlijeko, jogurt, sir, sjemenke maka, neke ora\u0161aste plodove i povr\u0107e. Dakle, \u010dini se da postoji puno biljnih izvora koji sadr\u017ee tu tvar. <strong>Ali problem je u upotrebljivosti nekih od njih.<\/strong> Oksalati, fitati ili vlakna u tim izvorima zna\u010dajno ga smanjuju. Dakle, povr\u0107e s malo oksalata, oboga\u0107ena hrana i dodaci prehrani <span style=\"color: #ff6600\" class=\"tadv-color\"><span style=\"color: #000000\"><span style=\"color: #808080\">bolji su izbor. <\/span><span style=\"color: #ff6600\">[<\/span><\/span>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\">Koji su biljni izvori kalcija?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Povr\u0107e s niskim sadr\u017eajem oksalata:<\/strong> brokula, koraba, kineski kupus, repa ili bok choy, <a href=\"https:\/\/gymbeam.hr\/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>Oboga\u0107ena hrana:<\/strong> \u017eitarice za doru\u010dak, alternative mlijeku, 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\">Koja je preporu\u010dena dnevna doza kalcija?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA preporu\u010duje <strong>dnevni unos kalcija od 1000 mg<\/strong> za odrasle do 24 godine. Za starije od 25 godina, 904 \u2013 950 mg trebalo bi biti dovoljno. <span style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li>DACH ima jedinstvenu preporuku za osobe starije od 19 godina od <strong>1000 mg dnevno.<\/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=\"Koji su biljni izvori kalcija?\" class=\"wp-image-317053\" style=\"width:843px;height:562px\" title=\"Koji su biljni izvori 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.hr\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" aria-label=\"Jod  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jod<\/strong> <\/a>je mineral koji je posebno va\u017ean za <strong>pravilan rad \u0161titnja\u010de.<\/strong> Proizvodi hormone uklju\u010dene u metabolizam hranjivih tvari (proteina, ugljikohidrata i masti). Stoga<strong> kontrolira stopu&nbsp;<a aria-label=\"baz\u00e1ln\u00edho metabolismu (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bazalnog metabolizma<\/a><\/strong>, koji zna\u010dajno utje\u010de na potro\u0161nju energije. Osim toga, jod pospje\u0161uje <strong>mo\u017edanu aktivnost<\/strong> (razmi\u0161ljanje, pam\u0107enje) i \u017eiv\u010dani sustav. Zato se njegov <strong>nedostatak mo\u017ee o\u010ditovati u disfunkciji \u0161titnja\u010de <\/strong>(hipotireoza), \u0161to uzrokuje umor ili debljanje. Tijekom razdoblja fizi\u010dkog razvoja mo\u017ee uzrokovati i intelektualno o\u0161te\u0107enje. Kako bi se ti problemi \u0161to je mogu\u0107e vi\u0161e sprije\u010dili, diljem svijeta promovira se upotreba jodirane soli. <span style=\"color: #ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj mineral prirodno se nalazi uglavnom u ribi, morskim plodovima i mlije\u010dnim proizvodima. <strong>Vegani stoga mogu biti izlo\u017eeni riziku od nedostatka joda.<\/strong> To pokazuje, na primjer, istra\u017eivanje u kojem je utvr\u0111eno da 80 % vegana koji \u017eive u Slova\u010dkoj ima manjak joda. S druge strane, osobe s prehranom na biljnoj bazi tako\u0111er mogu imati vi\u0161ak te tvari, \u0161to je isto rizi\u010dno. To mo\u017ee biti uzrokovano prekomjernom konzumacijom iznimno prera\u0111ene hrane ili morskih algi, koje su bogate tim 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>Upotreba jodirane soli, hrane prirodno bogate jodom<\/strong> i dodataka mo\u017ee pomo\u0107i osigurati dovoljan unos 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\">Koji su veganski izvori joda?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jodirana sol<\/li>\n\n\n\n<li>banana, brokula, zeleni gra\u0161ak, lima grah<\/li>\n\n\n\n<li><strong>Morske alge:<\/strong> nori, wakame, kelp.<\/li>\n\n\n\n<li><strong>Oboga\u0107ena hrana:<\/strong> napici od povr\u0107a, \u017eitarice za doru\u010dak, 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\">Koja je preporu\u010dena dnevna doza joda?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prema EFSA-i, <strong>150 \u03bcg joda dnevno<\/strong> trebalo bi biti dovoljno za odrasle mu\u0161karce i \u017eene. Za trudnice i dojilje taj se zahtjev pove\u0107ava na 200 \u03bcg. <span style=\"color: #ff6600\">[28]<\/span><\/li>\n\n\n\n<li>DACH preporu\u010duje da odrasli uzimaju <strong>180 \u2013 200 \u03bcg<\/strong> joda dnevno. Trudnice trebaju uzimati 230 \u00b5g joda dnevno, a dojilje 260 \u00b5g dnevno. <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=\"Koji su veganski izvori joda?\" class=\"wp-image-317070\" style=\"width:843px;height:562px\" title=\"Koji su veganski izvori 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_Proteini\"><\/span>8. Proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cisto biljna prehrana u kombinaciji s dovoljnim unosom proteina tako\u0111er je tema o kojoj se \u010desto raspravlja. Kad se odlu\u010dite za veganstvo, iz prehrane se uklanjaju meso, riba, jaja i mlije\u010dni proizvodi. Te namirnice spadaju me\u0111u najbogatije i najkvalitetnije izvore proteina, budu\u0107i da sadr\u017ee sve esencijalne aminokiseline koje na\u0161e tijelo ne mo\u017ee proizvesti. One su potrebne za za\u0161titu i rast mi\u0161i\u0107a i drugih tjelesnih tkiva. Tako\u0111er stvaraju va\u017ene enzime, hormone i igraju va\u017enu ulogu u imunolo\u0161koj funkciji. Postavlja se pitanje: <em><strong> &#8220;Je li uop\u0107e mogu\u0107e jesti vegansku hranu i svejedno imati sve aminokiseline u prehrani?&#8221;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako slijedite nekoliko jednostavnih pravila, sigurno mo\u017eete to u\u010diniti. Kao prvo, va\u017eno je zapamtiti da <strong>izvori proteina na biljnoj bazi \u010desto ne sadr\u017ee sve esencijalne aminokiseline<\/strong> <strong>u optimalnom omjeru. Jedna ili vi\u0161e aminokiselina \u010desto nedostaju.<\/strong> Mahunarke obi\u010dno nemaju metionin i cistein, a \u017eitarice nemaju lizin. Me\u0111utim, kad kombinirate te izvore, mo\u017eete lako posti\u0107i cijeli spektar aminokiselina i dobiti potpuni izvor proteina. Nije komplicirano, samo jedite raznoliku prehranu i konzumirajte razli\u010dite izvore mahunarki (le\u0107a, tofu, grah) i \u017eitarica (zob, ri\u017ea, kvinoja) tijekom dana. <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>Tako\u0111er je va\u017eno paziti na veli\u010dinu porcija hrane <a href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bogate proteinima<\/a>. Biljne namirnice \u010desto imaju ni\u017eu stopu apsorpcije u odnosu na one \u017eivotinjskog porijekla, tako da ih morate jesti ne\u0161to vi\u0161e. Zbog tog razloga, veganima se obi\u010dno savjetuje da <strong>pove\u0107aju unos proteina za otprilike 10 % u odnosu na<\/strong> <strong>preporu\u010dene razine.<\/strong> <a href=\"https:\/\/gymbeam.hr\/yummies-multivitamin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Probiotici <\/a>bi tako\u0111er mogli pomo\u0107i u njihovoj ve\u0107oj upotrebljivosti. <span style=\"color: #ff6600\" class=\"tadv-color\">[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.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Veganski proteini<\/a> tako\u0111er su prakti\u010dno sredstvo za pove\u0107anje proteina u va\u0161oj prehrani. Mo\u017eete odabrati <strong>jednokomponentni<\/strong> (soja, ri\u017ea, gra\u0161ak) ili <strong>slo\u017eeniji proizvod<\/strong> koji sadr\u017ei nekoliko vrsta proteina, koje obi\u010dno imaju optimalniju zastupljenost aminokiselina. Dakle, za njih vrijedi isto pravilo kao i za hranu \u2013 po\u017eeljna je kombinacija nekoliko vrsta <a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\">proteina<\/a>.&nbsp; <span style=\"color: #ff6600\" class=\"tadv-color\">[5, 29]&nbsp;<\/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=\"Koji su biljni izvori proteina?\" class=\"wp-image-317086\" title=\"Koji su biljni izvori proteina?\" 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\">Koji su biljni izvori proteina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>le\u0107a, grah, slanutak, soja i druge mahunarke<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sejtan<\/a><\/li>\n\n\n\n<li>proteini <a href=\"https:\/\/gymbeam.hr\/protein-soy-isolate-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">soje<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-rizin-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017ee<\/a> ili <a href=\"https:\/\/gymbeam.hr\/bio-pea-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gra\u0161ka<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slo\u017eeni<\/a> proteini na biljnoj bazi<\/li>\n\n\n\n<li>alternative sojinom ili gra\u0161kovom mlijeku<\/li>\n\n\n\n<li>veganske alternative mesu<\/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\">Koji je preporu\u010deni dnevni unos proteina?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA preporu\u010duje da odrasli <strong>jedu 0,83 g proteina po kg<\/strong> <strong>tjelesne te\u017eine<\/strong> (BW) dnevno. \u017dene bi trebale unositi izme\u0111u 1 g i 28 g proteina dnevno (ovisno o tromjese\u010dju) tijekom trudno\u0107e. Tijekom dojenja pove\u0107ajte bazalni unos proteina za 19 g. <span style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li>Prema DACH-u, za uobi\u010dajenu odraslu populaciju dovoljan je dnevni unos od 0,8 \u2013 1 g proteina po kilogramu tjelesne te\u017eine. Preporu\u010duje se da trudnice uzimaju 0,9 g proteina po kilogramu tjelesne te\u017eine i da dojilje pove\u0107aju taj unos na 1,2 g. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>Sporta\u0161i obi\u010dno imaju ve\u0107u potrebu za proteinima. Ve\u0107ina njih mogla bi biti zadovoljna unosom u rasponu od <strong>1,4 \u2013 2 g<\/strong> <strong>proteina<\/strong> po kilogramu tjelesne te\u017eine dnevno, \u0161to je osnovna preporuka za aktivne osobe koje \u017eele izgraditi mi\u0161i\u0107nu masu. Vegani bi mogli pove\u0107ati taj unos za dodatnih 10 % zbog manje iskoristivosti biljnih proteina. <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>Ako se pitate koje biljne alternative mesu postoje i koja je njihova nutritivna vrijednost, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/alternative-za-meso-na-biljnoj-bazi-koje-su-najbolje-koliko-proteina-sadrze-i-mogu-li-u-potpunosti-zamijeniti-meso\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Alternative mesu na biljnoj bazi: koje su najbolje, koliko proteina sadr\u017ee i mogu li u potpunosti zamijeniti meso?<\/strong><\/a><\/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.hr\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong><\/a> je spoj koji na\u0161e tijelo normalno proizvodi svaki dan i pohranjuje uglavnom u mi\u0161i\u0107ima. Me\u0111utim, izvori su mu i namirnice, posebice \u017eivotinjskog porijekla (meso, riba, mlijeko). <strong>Zbog tog razloga, vegani imaju ograni\u010den unos kreatina hranom,<\/strong> \u0161to \u010desto dovodi do ni\u017eih zaliha kreatina u tijelu. Sporta\u0161i bi posebno trebali biti zabrinuti u vezi svog unosa te tvari. Poma\u017ee u obnavljanju stani\u010dne energije u mi\u0161i\u0107ima, koju mo\u017eda poznajete i kao ATP. To je posebno va\u017eno tijekom intenzivnog vje\u017ebanja, kad trebate maksimalnu brzinu i eksplozivnost. Kreatin tako\u0111er igra va\u017enu ulogu u sportovima snage zbog pove\u0107ane dostupnosti brze energije, a tako\u0111er pospje\u0161uje rast mi\u0161i\u0107a. <span style=\"color: #ff6600\" class=\"tadv-color\">[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 je vijest da mo\u017eete <strong>u\u010dinkovito pove\u0107ati zalihe kreatina u mi\u0161i\u0107ima \u010dak i na isklju\u010divo biljnoj prehrani,<\/strong> uz pomo\u0107 <a href=\"https:\/\/gymbeam.hr\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodataka prehrani<\/a>. Njihovu u\u010dinkovitost dokazuje niz znanstvenih istra\u017eivanja, prema kojima pove\u0107anje razine kreatina u tijelu dovodi do bolje izvedbe, rasta snage i mi\u0161i\u0107ne mase <span style=\"color: #ff6600\" class=\"tadv-color\">[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\">Koja je preporu\u010dena doza kreatina?<\/h3>\n\n\n\n<p>Prema istra\u017eivanjima, pokazalo se da <strong>dugotrajni unos 3 \u2013 5 g kreatina dnevno<\/strong> u\u010dinkovito djeluje. Ta doza uzima se prije ili nakon treninga ili bilo u koje vrijeme tijekom dana u dane bez treninga. Za maksimalnu apsorpciju, ponekad se preporu\u010duje kombinirati ga s izvorom ugljikohidrata&nbsp;(<a href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodekstrinom<\/a>, vo\u0107nim sokom) i <a href=\"https:\/\/gymbeam.hr\/protein-vegan-blend-gymbeam.html\" class=\"ek-link\">proteinima<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[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>Ako \u017eelite saznati vi\u0161e o kreatinu, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kreatin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako odabrati najkvalitetniji kreatin?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg\" alt=\"Nedostatak kreatina kod vegana\" class=\"wp-image-317100\" style=\"width:843px;height:563px\" title=\"Nedostatak kreatina kod vegana\" 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.hr\/l-karnozin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Karnozin<\/strong><\/a> je jo\u0161 jedna prirodna tvar koja se proizvodi od dviju aminokiselina \u2013 beta-alanina i histidina. <strong>Pokazalo se da ima antioksidativne u\u010dinke, kao i pozitivan u\u010dinak na sportsku u\u010dinkovitost.<\/strong> Zapravo, mo\u017ee smanjiti koli\u010dinu mlije\u010dne kiseline koja se proizvodi u mi\u0161i\u0107ima tijekom intenzivnog vje\u017ebanja. To mo\u017ee pomo\u0107i odgoditi umor i pobolj\u0161ati u\u010dinkovitost treninga. Na koli\u010dinu karnozina u tijelu posebno utje\u010de unos <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/beta-alanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alanina<\/a>, koji se obi\u010dno nalazi u mesu ili jajima. Me\u0111utim, uzalud bismo tra\u017eili tu tvar u namirnicama biljnog porijekla. <strong>Zbog tog razloga, vegani mogu imati manje karnozina u svom tijelu od ljudi s mje\u0161ovitom prehranom.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rje\u0161enje mo\u017ee biti uzimanje dodataka prehrani s karnozinom ili beta-alaninom. Njihovo djelovanje posebno je korisno za sporta\u0161e koji treniraju visokim intenzitetom, kao \u0161to su cross fitteri, sprinteri ili 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\">Koja je preporu\u010dena doza karnozina i beta-alanina?<\/h3>\n\n\n\n<p>Karnozin se naj\u010de\u0161\u0107e uzima u koli\u010dinama od<strong> 500 \u2013 1000 mg<\/strong> <strong>dnevno.<\/strong> U slu\u010daju beta-alanina uobi\u010dajeno je po\u010deti s dozom od 4 \u2013 6 g dnevno, \u0161to se nakon mjesec dana smanjuje na koli\u010dinu za odr\u017eavanje od 2 \u2013 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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobro planirana veganska prehrana mo\u017ee sadr\u017eavati sve va\u017ene hranjive tvari i donijeti niz zdravstvenih prednosti. Ina\u010de, \u010desto joj nedostaje vitamina B12, \u017eeljeza, cinka ili proteina. Sve te tvari neophodne su za upravljanje svakodnevnim aktivnostima i odr\u017eavanje optimalnog zdravlja. Zbog tog razloga, klju\u010dno je <strong>redovito uklju\u010divati njihove izvore u obliku hrane s prirodnim sadr\u017eajem ili oboga\u0107ene hrane.<\/strong> U nekim slu\u010dajevima mo\u017eda \u0107ete morati posegnuti za dodacima prehrani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako u svom bliskom krugu imate nekoga tko jede isklju\u010divo hranu na biljnoj bazi, podijelite s njim ovaj \u010dlanak. Mo\u017eda mu mo\u017eete pomo\u0107i da jo\u0161 bolje isplanira svoju prehranu.<\/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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Veganskoj prehrani mo\u017ee nedostajati proteina, vitamina B12, \u017eeljeza i drugih va\u017enih tvari. Koji su najbolji biljni izvori za te hranjive tvari?<\/p>\n","protected":false},"author":129,"featured_media":316900,"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":[135],"tags":[6500,6668,7526,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-330058","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-plan-prehrane-hr","10":"tag-vegan-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koje hranjive tvari veganima naj\u010de\u0161\u0107e nedostaju i kako ih nadopuniti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vegani mogu imati manjak vitamina B12, \u017eeljeza, cinka, proteina i drugih tvari. 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