{"id":335171,"date":"2022-01-12T10:00:00","date_gmt":"2022-01-12T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=335171"},"modified":"2024-06-26T21:05:57","modified_gmt":"2024-06-26T19:05:57","slug":"kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/","title":{"rendered":"Kompletn\u00ed pr\u016fvodce vitam\u00edny: K \u010demu slou\u017e\u00ed, jak poznat nedostatek a kolik jich p\u0159ij\u00edmat"},"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.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/#Co_jsou_to_vlastne_ty_vitaminy\" title=\"Co jsou to vlastn\u011b ty vitam\u00edny\">Co jsou to vlastn\u011b ty vitam\u00edny<\/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.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/#Jak_delime_vitaminy\" title=\"Jak d\u011bl\u00edme vitam\u00edny?\">Jak d\u011bl\u00edme vitam\u00edny?<\/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.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/#Vitaminy_Funkce_zdroje_doporucena_denni_davka_projevy_nedostatku_a_nadbytku\" title=\"Vitam\u00edny: Funkce, zdroje, doporu\u010den\u00e1 denn\u00ed d\u00e1vka, projevy nedostatku a nadbytku\">Vitam\u00edny: Funkce, zdroje, doporu\u010den\u00e1 denn\u00ed d\u00e1vka, projevy nedostatku a nadbytku<\/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.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/#Zakladni_informace_o_vitaminech_rozpustnych_v_tucich\" title=\"Z\u00e1kladn\u00ed informace o vitam\u00ednech rozpustn\u00fdch v tuc\u00edch\">Z\u00e1kladn\u00ed informace o vitam\u00ednech rozpustn\u00fdch v tuc\u00edch<\/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.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/#Zakladni_informace_o_vitaminech_rozpustnych_ve_vode\" title=\"Z\u00e1kladn\u00ed informace o vitam\u00ednech rozpustn\u00fdch ve vod\u011b\">Z\u00e1kladn\u00ed informace o vitam\u00ednech rozpustn\u00fdch ve vod\u011b<\/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.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/#V_jakych_formach_muzeme_vitaminy_prijimat\" title=\"V jak\u00fdch form\u00e1ch m\u016f\u017eeme vitam\u00edny p\u0159ij\u00edmat&nbsp;\">V jak\u00fdch form\u00e1ch m\u016f\u017eeme vitam\u00edny p\u0159ij\u00edmat&nbsp;<\/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.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/#Na_co_si_dat_u_vitaminu_pozor\" title=\"Na co si d\u00e1t u vitam\u00edn\u016f pozor?&nbsp;\">Na co si d\u00e1t u vitam\u00edn\u016f pozor?&nbsp;<\/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.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jak moc jsou vitam\u00edny d\u016fle\u017eit\u00e9, sl\u00fdch\u00e1te jist\u011b u\u017e od d\u011btstv\u00ed. V\u017edy\u0165 si vzpome\u0148te, jak v\u00e1m rodi\u010de p\u0159ipravovali r\u016fzn\u00e9 sal\u00e1ty a do sva\u010dinov\u00fdch krabi\u010dek p\u0159id\u00e1vali ovoce a zeleninu. A dob\u0159e d\u011blali, tyto skupiny potravin <strong>jsou toti\u017e nabit\u00e9 prosp\u011b\u0161n\u00fdmi l\u00e1tkami. <\/strong>Mo\u017en\u00e1 v\u00e1s ale p\u0159ekvap\u00edme t\u00edm, \u017ee vitam\u00edny najdete i v mnoha jin\u00fdch potravin\u00e1ch, do kter\u00fdch byste to \u010dasto ani ne\u0159ekli. Po p\u0159e\u010dten\u00ed \u010dl\u00e1nku u\u017e ale budete m\u00edt jasno. P\u0159ipravili jsme si pro v\u00e1s toti\u017e informace o t\u011bch nejd\u016fle\u017eit\u011bj\u0161\u00edch vitam\u00ednech pro t\u011blo. Dozv\u00edte se tedy, jak se d\u011bl\u00ed, kde je hledat, z jak\u00fdch zdroj\u016f p\u0159ij\u00edmat, k \u010demu slou\u017e\u00ed a co n\u00e1m hroz\u00ed p\u0159i nedostatku. Tak se na to poj\u010fme vrhnout.&nbsp;<\/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=\"Co_jsou_to_vlastne_ty_vitaminy\"><\/span>Co jsou to vlastn\u011b ty vitam\u00edny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pojem vitam\u00edny poch\u00e1z\u00ed z latinsk\u00e9ho slova &#8220;vita&#8221;, kter\u00e9 v p\u0159ekladu znamen\u00e1 \u017eivot. Jedn\u00e1 se o esenci\u00e1ln\u00ed l\u00e1tky, kter\u00e9 si na\u0161e t\u011blo nedok\u00e1\u017ee samo vyrobit. Proto je d\u016fle\u017eit\u00e9 jejich pravideln\u00e9 dopl\u0148ov\u00e1n\u00ed. Obvykle je pot\u0159ebujeme ka\u017ed\u00fd den v mno\u017estv\u00ed n\u011bkolika des\u00edtek <strong>miligram\u016f \u010di jednotek mikrogram\u016f. <\/strong>Vitam\u00edny m\u016f\u017eeme v podstat\u011b ozna\u010dit jako tzv. <strong>metabolick\u00e9 katalyz\u00e1tory<\/strong> (l\u00e1tky vstupuj\u00edc\u00ed do chemick\u00e9 reakce), kter\u00e9 reguluj\u00ed biochemick\u00e9 reakce v t\u011ble.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zjednodu\u0161en\u011b je ale m\u016f\u017eeme popsat tak\u00e9 jako slo\u017eky, kter\u00e9 se pod\u00edlej\u00ed na v\u0161ech metabolick\u00fdch procesech v t\u011ble a jejich dostatek je kl\u00ed\u010dov\u00fd pro spr\u00e1vn\u00fd chod organismu. <strong>Ovliv\u0148uj\u00ed toti\u017e r\u016fst, regeneraci, tr\u00e1ven\u00ed, <strong>z\u00edsk\u00e1v\u00e1n\u00ed energie z p\u0159ijat\u00fdch \u017eivin<\/strong>, nervov\u00fd syst\u00e9m, imunitu a dal\u0161\u00ed nezbytn\u00e9 procesy.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku se do\u010dtete o t\u011bchto vitam\u00ednech: <\/h3>\n\n\n\n<div class=\"wp-block-group is-content-justification-left is-layout-flex wp-container-core-group-is-layout-f8410fd9 wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-a\">Vitam\u00edn A<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-d\">VITAM\u00cdN D<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-e\">VITAM\u00cdN E<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-k\">VITAM\u00cdN K<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-c\">vitam\u00edn C<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b1\">Vitam\u00edn b1<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b2\">vitam\u00edn B2<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b3\">vitam\u00edn b3<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b5\">vitam\u00edn b5<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b6\">vitam\u00edn b6<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b7\">vitam\u00edn b7<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b9\">Vitam\u00edn B9<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b12\">Vitam\u00edn B12<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n<\/div>\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\">Odkud se berou vitam\u00edny?<\/h3>\n\n\n\n<p>Vitam\u00edny jsou obsa\u017eeny nap\u0159\u00edklad i v rostlin\u00e1ch, kter\u00e9 si je um\u00ed dokonce samy vyrobit.&nbsp;&nbsp;U lidsk\u00e9ho t\u011bla je to ale jinak. Krom\u011b <strong>vitam\u00ednu D, <\/strong>kter\u00fd lze vzhledem k struktu\u0159e pova\u017eovat za<strong> hormon hraj\u00edc\u00ed z\u00e1sadn\u00ed roli v ot\u00e1zce zdrav\u00ed organismu, <\/strong>si na\u0161e t\u011blo neum\u00ed v\u011bt\u0161inu z nich v pot\u0159ebn\u00e9m mno\u017estv\u00ed vyrobit. Proto je pot\u0159eba, abychom je prost\u0159ednictv\u00edm stravy p\u0159ij\u00edmali pravideln\u011b. Je v\u0161ak pravdou, \u017ee n\u00e1m s v\u00fdrobou n\u011bkter\u00fdch vitam\u00edn\u016f, jako je nap\u0159\u00edklad vitam\u00edn B12 \u010di vitam\u00edn K, m\u016f\u017ee pomoci i n\u00e1\u0161 st\u0159evn\u00ed mikrobiom. Zaj\u00edmav\u00fd je tak\u00e9 fakt, \u017ee na\u0161e t\u011blo dok\u00e1\u017ee vytvo\u0159it z aminokyseliny tryptofan ur\u010dit\u00e9 mno\u017estv\u00ed vitam\u00ednu B3. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud ale nejsme schopni pokr\u00fdt pot\u0159ebn\u00e9 mno\u017estv\u00ed, hroz\u00ed n\u00e1m jejich nedostatek v organismu. S p\u0159\u00edjmem n\u00e1m tak mohou <strong>pomoci tak\u00e9 dopl\u0148ky stravy. <\/strong>S\u00e1hnout po nich m\u00e1 smysl nap\u0159\u00edklad tehdy, kdy\u017e v\u00e1\u0161 j\u00eddeln\u00ed\u010dek <strong>neobsahuje dostatek ovoce, zeleniny a dal\u0161\u00edch celistv\u00fdch potravin,<\/strong> kter\u00e9 jsou hlavn\u00edm zdrojem vitam\u00edn\u016f a dal\u0161\u00edch cenn\u00fdch mikro\u017eivin. Stejn\u011b tak jsou ale popul\u00e1rn\u00ed tak\u00e9 mezi lidmi, kte\u0159\u00ed z jak\u00e9hokoliv d\u016fvodu vy\u0159azuj\u00ed r\u016fzn\u00e9 skupiny potravin. M\u016f\u017ee j\u00edt nap\u0159\u00edklad o obiloviny, pe\u010divo, lu\u0161t\u011bniny, maso, ml\u00e9\u010dn\u00e9 v\u00fdrobky, vejce a podobn\u011b. Vitam\u00ednov\u00e9 dopl\u0148ky stravy jsou \u010dasto vyhled\u00e1v\u00e1ny tak\u00e9 lidmi v <strong>reduk\u010dn\u00ed diet\u011b, <\/strong>kte\u0159\u00ed kv\u016fli n\u00edzk\u00e9mu p\u0159\u00edjmu nemus\u00ed b\u00fdt schopni pokr\u00fdt dostatek mikro\u017eivin stravou. <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/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\">V souvislosti s vitam\u00edny se m\u016f\u017eeme \u010dasto setkat se t\u0159emi d\u016fle\u017eit\u00fdmi pojmy:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Avitamin\u00f3za<\/strong> \u2013 chorobn\u00fd stav, kdy trp\u00edme nedostatkem jednoho nebo v\u00edce vitam\u00edn\u016f. Nap\u0159\u00edklad nedostatek vitam\u00ednu C zp\u016fsobuje kurd\u011bje a nedostatek vitam\u00ednu B1 zase beri-beri (onemocn\u011bn\u00ed nervov\u00e9ho syst\u00e9mu).&nbsp;M\u016f\u017ee v\u00fdznamn\u011b ohrozit na\u0161e zdrav\u00ed, a dokonce i \u017eivot.<\/li>\n\n\n\n<li><strong>Hypovitamin\u00f3za <\/strong>\u2013 jedn\u00e1 se o leh\u010d\u00ed formu avitamin\u00f3zy, kter\u00e1 se objevuje \u010dast\u011bji ne\u017e samotn\u00e1 avitamin\u00f3za.&nbsp;<\/li>\n\n\n\n<li><strong>Hypervitamin\u00f3za<\/strong> \u2013 stav, kdy trp\u00edme nadbytkem jednoho nebo v\u00edce vitam\u00edn\u016f.&nbsp;<\/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\">P\u0159\u00ed\u010diny hypovitamin\u00f3zy a avitamin\u00f3zy:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>nedostatek vitam\u00edn\u016f v potrav\u011b<\/li>\n\n\n\n<li>nedostate\u010dn\u00e9 vst\u0159eb\u00e1v\u00e1n\u00ed vitam\u00edn\u016f v za\u017e\u00edvac\u00edm syst\u00e9mu (nap\u0159. z d\u016fvodu jeho onemocn\u011bn\u00ed)<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 pot\u0159eba vitam\u00edn\u016f v organismu (nap\u0159. p\u0159i zv\u00fd\u0161en\u00e9 fyzick\u00e9 z\u00e1t\u011b\u017ei, r\u016fstu, rekonvalescenci)<\/li>\n\n\n\n<li>vliv antinutri\u010dn\u00edch l\u00e1tek (l\u00e1tky, kter\u00e9 ovliv\u0148uj\u00ed vst\u0159eb\u00e1v\u00e1n\u00ed nebo funkci vitam\u00edn\u016f)<\/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\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1124x749.jpeg\" alt=\"P\u0159\u00ed\u010diny hypovitamin\u00f3zy a avitamin\u00f3zy\" class=\"wp-image-335172\" style=\"width:843px;height:562px\" title=\"P\u0159\u00ed\u010diny hypovitamin\u00f3zy a avitamin\u00f3zy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_delime_vitaminy\"><\/span>Jak d\u011bl\u00edme vitam\u00edny?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vitam\u00edny nej\u010dast\u011bji d\u011bl\u00edme na: <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Vitam\u00edny rozpustn\u00e9 v tuc\u00edch<\/strong> \u2013 v organismu cestuj\u00ed nav\u00e1z\u00e1ny na tuk ze stravy a\u017e do tr\u00e1vic\u00edho traktu, kde se <strong>vst\u0159eb\u00e1vaj\u00ed skrze st\u0159evn\u00ed st\u011bnu.<\/strong> Tuk je vitam\u00edn\u016fm v tomto procesu n\u00e1pomocn\u00fd. Po \u00fasp\u011b\u0161n\u00e9m vst\u0159eb\u00e1n\u00ed se tyto vitam\u00edny ulo\u017e\u00ed, \u010d\u00edm\u017e se <strong>vytv\u00e1\u0159\u00ed jejich z\u00e1soby.<\/strong> Ukl\u00e1daj\u00ed se tak nap\u0159\u00edklad v bun\u011b\u010dn\u00fdch membr\u00e1n\u00e1ch, tukov\u00fdch tk\u00e1n\u00edch \u010di j\u00e1trech pro p\u0159\u00edpad budouc\u00ed pot\u0159eby. V men\u0161\u00edm mno\u017estv\u00ed je pak m\u016f\u017eeme vylou\u010dit, stejn\u011b jako tomu je u ostatn\u00edch tuk\u016f.<\/li>\n\n\n\n<li><strong>Vitam\u00edny rozpustn\u00e9 ve vod\u011b <\/strong>\u2013 jsou rozpustn\u00e9 ve vod\u011b, snadno se vst\u0159eb\u00e1vaj\u00ed a nepot\u0159ebuj\u00ed k tomu dokonce ani \u017e\u00e1dn\u00fd tuk. Jednodu\u0161e se dostanou do t\u011bla, vst\u0159ebaj\u00ed se, ud\u011blaj\u00ed svou pr\u00e1ci a jejich p\u0159\u00edpadn\u00e9 nadbytky vylou\u010d\u00edme mo\u010d\u00ed. Na rozd\u00edl od skupiny vitam\u00edn\u016f rozpustn\u00fdch v tuc\u00edch si je <strong>neukl\u00e1d\u00e1me do z\u00e1soby.<\/strong> Sv\u011btlou v\u00fdjimkou je v\u0161ak vitam\u00edn B12, jeho\u017e z\u00e1soby, kter\u00e9 si na\u0161e t\u011blo ukl\u00e1d\u00e1 v j\u00e1trech, by b\u011b\u017en\u00e9mu \u010dlov\u011bku m\u011bly vydr\u017eet na 1\u20132 roky. Nedostatek se tak projev\u00ed mnohem pozd\u011bji ne\u017e u ostatn\u00edch vitam\u00edn\u016f rozpustn\u00fdch ve vod\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/li>\n<\/ol>\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\">Co ovliv\u0148uje celkovou pot\u0159ebu vitam\u00edn\u016f?<\/h3>\n\n\n\n<p>P\u0159i p\u0159\u00edjmu je ale pot\u0159eba myslet taky na to, \u017ee na\u0161i denn\u00ed <strong>pot\u0159ebu vitam\u00edn\u016f ovliv\u0148uje v\u00edce faktor\u016f,<\/strong> mezi kter\u00e9 pat\u0159\u00ed: <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20133]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pohlav\u00ed<\/li>\n\n\n\n<li>v\u011bk<\/li>\n\n\n\n<li>medikace<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">energetick\u00fd p\u0159\u00edjem<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stres<\/a>&nbsp;<\/li>\n\n\n\n<li>\u00farove\u0148 aktivity<\/li>\n\n\n\n<li>t\u011bhotenstv\u00ed a menstruace<\/li>\n\n\n\n<li>genetika&nbsp;<\/li>\n\n\n\n<li>onemocn\u011bn\u00ed&nbsp;<\/li>\n\n\n\n<li>r\u016fst a v\u00fdvoj<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitaminy_Funkce_zdroje_doporucena_denni_davka_projevy_nedostatku_a_nadbytku\"><\/span>Vitam\u00edny: Funkce, zdroje, doporu\u010den\u00e1 denn\u00ed d\u00e1vka, projevy nedostatku a nadbytku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abychom bl\u00ed\u017ee pochopili<strong> d\u016fle\u017eitost vitam\u00edn\u016f,<\/strong> pod\u00edv\u00e1me se detailn\u011bji na jejich <strong>funkci v organismu a zdroje, <\/strong>ze kter\u00fdch je m\u016f\u017eete \u010derpat. Samoz\u0159ejm\u011b v\u00e1s neochud\u00edme ani o informace, jak poznat <strong>nadbytek \u010di nedostatek<\/strong> jednotliv\u00fdch vitam\u00edn\u016f. Pro prakti\u010dnost jsme p\u0159idali tak\u00e9 hodnoty pro p\u0159\u00edjem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Denn\u00ed doporu\u010den\u00e9 d\u00e1vky rizikov\u00fdch \u017eivin si pop\u00ed\u0161eme podle metodik Evropsk\u00e9ho \u00fa\u0159adu pro bezpe\u010dnost potravin (d\u00e1le jen <strong>EFSA<\/strong>) a tyto hodnoty srovn\u00e1me s nejnov\u011bj\u0161\u00edmi referen\u010dn\u00edmi hodnotami Spole\u010dnosti pro v\u00fd\u017eivu n\u011bmecky mluv\u00edc\u00edch zem\u00ed (d\u00e1le jen <strong>DACH<\/strong>). V\u017edy uv\u00e1d\u00edme mno\u017estv\u00ed, kter\u00e9 je doporu\u010dov\u00e1no pro pr\u016fm\u011brnou dosp\u011blou osobu.&nbsp;<\/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\">Jak se vyznat v jednotk\u00e1ch, kter\u00e9 jsou uvedeny u vitam\u00edn\u016f?<\/h3>\n\n\n\n<p>Kdy\u017e zji\u0161\u0165ujete obsah vitam\u00edn\u016f na obalu r\u016fzn\u00fdch produkt\u016f, m\u016f\u017eete se setkat nap\u0159\u00edklad s p\u00edsmeny IU, mg \u010di \u03bcg. V\u00edte ale, co znamenaj\u00ed?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03bcg (mcg) <\/strong>\u2013<strong> mikrogram,<\/strong> 1 000 \u03bcg je 1 mg<\/li>\n\n\n\n<li><strong>mg <\/strong>\u2013<strong> miligram,<\/strong> 1 g m\u00e1 1 000 mg<\/li>\n\n\n\n<li><strong>IU (mezin\u00e1rodn\u00ed jednotka <\/strong>\u2013<strong> International unit)<\/strong> nen\u00ed zalo\u017eena na hmotnosti, ale zavis\u00ed na mno\u017estv\u00ed \u00fa\u010dinn\u00e9 l\u00e1tky, nap\u0159\u00edklad u vitam\u00ednu D \u2013 40 IU odpov\u00edd\u00e1 1 \u03bcg (2,5 \u03bcg je tedy 100 IU)&nbsp;<\/li>\n\n\n\n<li><strong>mg NE\/MJ <\/strong>\u2013 ekvivalent dan\u00e9 l\u00e1tky v mg na 1 000 kJ, Pokud je u vitam\u00ednu uvedeno 0,8 mg NE\/MJ, znamen\u00e1 to, \u017ee bychom p\u0159i referen\u010dn\u00edm p\u0159\u00edjmu pr\u016fm\u011brn\u00e9 dosp\u011bl\u00e9 osoby 2 000 kcal (8 368 kJ) m\u011bli denn\u011b p\u0159ijmout asi 6,7 mg<\/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=\"63748,67672,105130\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakladni_informace_o_vitaminech_rozpustnych_v_tucich\"><\/span>Z\u00e1kladn\u00ed informace o vitam\u00ednech rozpustn\u00fdch v tuc\u00edch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kl\u00ed\u010dovou vlastnost\u00ed <strong>vitam\u00ednu A, D, E, K je to, \u017ee se nejl\u00e9pe vst\u0159eb\u00e1vaj\u00ed spole\u010dn\u011b s tukem ze stravy.<\/strong> V organismu se pak ukl\u00e1daj\u00ed do bun\u011b\u010dn\u00fdch membr\u00e1n a tukov\u00e9 tk\u00e1n\u011b nebo jater. T\u00edm se tak\u00e9 odli\u0161uj\u00ed od vitam\u00edn\u016f rozpustn\u00fdch ve vod\u011b, jejich\u017e p\u0159ebytek se vylou\u010d\u00ed mo\u010d\u00ed. V extr\u00e9mn\u00edch p\u0159\u00edpadech tak hroz\u00ed z vitam\u00edn\u016f rozpustn\u00fdch v tuc\u00edch toxicita (p\u0159i nadm\u011brn\u00e9m p\u0159\u00edjmu a ukl\u00e1d\u00e1n\u00ed).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta m\u016f\u017ee nastat nap\u0159\u00edklad u lid\u00ed \u017eij\u00edc\u00edch za pol\u00e1rn\u00edm kruhem, kte\u0159\u00ed konzumuj\u00ed ve velk\u00e9m mno\u017estv\u00ed potraviny bohat\u00e9 na vitam\u00edn A, jako jsou t\u0159eba j\u00e1tra. V\u011bd\u011bli jste, \u017ee cel\u00e1 j\u00e1tra ledn\u00edho medv\u011bda obsahuj\u00ed tolik vitam\u00ednu A, \u017ee by dok\u00e1zala zab\u00edt a\u017e 52 dosp\u011bl\u00fdch lid\u00ed? Naopak nedostatek t\u011bchto vitam\u00edn\u016f se projev\u00ed a\u017e po n\u011bkolika t\u00fddnech \u010di m\u011bs\u00edc\u00edch, proto\u017ee t\u011blo nejprve sah\u00e1 do utvo\u0159en\u00fdch z\u00e1sob a a\u017e pak nast\u00e1v\u00e1 nedostatek. <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<h3 class=\"wp-block-heading\" id=\"vitamin-a\">Vitam\u00edn A (retinol)<\/h3>\n\n\n\n<p>Za n\u00e1zvem vitam\u00edn A se skr\u00fdv\u00e1 skupina retinoid\u016f v\u010detn\u011b retinolu, retinalu a retinylesteru.&nbsp;Jeho <strong>zdrojem jsou rovn\u011b\u017e barviva alfa-karoten a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>beta-karoten<\/strong><\/a><strong> <\/strong>(provitam\u00edn A, z n\u011bho\u017e se samotn\u00fd vitam\u00edn A tvo\u0159\u00ed).<strong> <\/strong>Ostatn\u00ed karotenoidy, jako je t\u0159eba<strong> lykopen \u010di lutein, <\/strong>se na vitam\u00edn A<strong> nep\u0159em\u011b\u0148uj\u00ed<\/strong>. Vitam\u00edn A je ale tak\u00e9 d\u016fle\u017eit\u00fd antioxidant, kter\u00fd pom\u00e1h\u00e1 <strong>chr\u00e1nit bu\u0148ky <\/strong>p\u0159ed oxida\u010dn\u00edm stresem. Ve strav\u011b najdeme vitam\u00edn A ve dvou form\u00e1ch \u2013 retinol a jeho estery v \u017eivo\u010di\u0161n\u00fdch zdroj\u00edch a karotenoidy provitam\u00ednu A v rostlinn\u00fdch zdroj\u00edch. V dopl\u0148c\u00edch stravy se pak m\u016f\u017ee vitamin A vyskytovat ve form\u011b retinol\u016f a jeho ester\u016f (nap\u0159 retinyl-acet\u00e1t) nebo ve form\u011b nap\u0159. beta-karotenu. R\u016fzn\u00e9 formy vitam\u00ednu A jsou kl\u00ed\u010dov\u00e9 p\u0159edev\u0161\u00edm pro n\u00e1\u0161 zrak. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [20] [31\u201332]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> Vitam\u00edn A sehr\u00e1v\u00e1 \u00falohu p\u0159i specializaci bun\u011bk a je d\u016fle\u017eit\u00fd i pro l\u00e1tkovou p\u0159em\u011bnu \u017eeleza. Nav\u00edc p\u0159isp\u00edv\u00e1 k zachov\u00e1n\u00ed zdrav\u00fdch sliznic, udr\u017een\u00ed zdrav\u00e9 poko\u017eky a dobr\u00e9ho zraku. Je d\u016fle\u017eit\u00fd ale i pro imunitn\u00ed syst\u00e9m.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> j\u00e1tra a dal\u0161\u00ed vnit\u0159nosti, ryby (ryb\u00ed tuk), m\u00e1slo, s\u00fdry, vaje\u010dn\u00e9 \u017eloutky, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/mrkva-cs\/\" class=\"ek-link\">mrkev<\/a>, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/dyne\/\" class=\"ek-link\">d\u00fdn\u011b<\/a>, bat\u00e1ty, zelen\u00e1 listov\u00e1 zelenina (rostlinn\u00e9 zdroje n\u00e1m pomohou zejm\u00e9na s dopln\u011bn\u00edm karotenoid\u016f)<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA: <\/strong>650 \u03bcg pro \u017eeny,<strong> <\/strong>750 \u03bcg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH:<\/strong> 700 \u03bcg pro \u017eeny, 850 \u03bcg pro v\u011bt\u0161inu dosp\u011bl\u00e9 mu\u017esk\u00e9 populace,&nbsp;<\/li>\n\n\n\n<li><strong>Projevy nedostatku: <\/strong>obt\u00ed\u017en\u00e9 vid\u011bn\u00ed v \u0161eru (\u0161eroslepost), such\u00e1 poko\u017eka&nbsp;<\/li>\n\n\n\n<li><strong>Projevy nadbytku: <\/strong>nevolnost, bolest hlavy, \u00fanava, ztr\u00e1ta chuti k j\u00eddlu, z\u00e1vrat\u011b a such\u00e1 k\u016f\u017ee<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O tom, jak se beta-karoten m\u011bn\u00ed na vitam\u00edn A, se dozv\u00edte v\u00edce informac\u00ed v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/betakaroten-rostlinny-zdroj-vitaminu-a-nejen-pro-nase-oci-a-kuzi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Betakaroten \u2013 rostlinn\u00fd zdroj vitam\u00ednu A nejen pro na\u0161e o\u010di a k\u016f\u017ei.<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1124x749.jpg\" alt=\"Vitam\u00edn A (retinol) a jeho funkce\" class=\"wp-image-335186\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn A (retinol) a jeho funkce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-d\">Vitam\u00edn D (kalciferol)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vitamin-c-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D neboli kalciferol<\/strong><\/a><strong> <\/strong>je \u010dasto sklo\u0148ov\u00e1n v souvislosti se slune\u010dn\u00edm svitem. Jeho <strong>nedostatek n\u00e1s tak m\u016f\u017ee tr\u00e1pit p\u0159edev\u0161\u00edm v zimn\u00edch m\u011bs\u00edc\u00edch<\/strong>, kdy svou poko\u017eku m\u00e9n\u011b vystavujeme slune\u010dn\u00edm paprsk\u016fm a v\u00edce \u010dasu tr\u00e1v\u00edme v uzav\u0159en\u00fdch m\u00edstnostech. V potravin\u00e1ch a dopl\u0148c\u00edch stravy se vitam\u00edn D nach\u00e1z\u00ed ve dvou r\u016fzn\u011b biologicky dostupn\u00fdch form\u00e1ch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Formy vitam\u00ednu D:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitam\u00edn D2 (ergokalciferol) <\/strong>\u2013 m\u00e1 rostlinn\u00fd p\u016fvod a je m\u00e9n\u011b biologicky dostupn\u00fd&nbsp;<\/li>\n\n\n\n<li><strong>Vitam\u00edn D3 (cholekalciferol) <\/strong>\u2013<strong> <\/strong>m\u00e1 \u017eivo\u010di\u0161n\u00fd p\u016fvod, jedin\u00fdm rostlinn\u00fdm zdrojem vitam\u00ednu D3 jsou li\u0161ejn\u00edky, jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/vitamin-d3-purasana.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dutohl\u00e1vka sob\u00ed<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud bychom srovnali vitam\u00edn D2 a D3, vy\u0161el by n\u00e1m vitam\u00edn D3 pro lidsk\u00fd organismus jako hodnotn\u011bj\u0161\u00ed, nebo\u0165 efektivn\u011bji zvy\u0161uje hladinu vitam\u00ednu D v krvi. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [21] [28] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> Vitam\u00edn D se v t\u011ble pod\u00edl\u00ed na d\u011blen\u00ed bun\u011bk. Krom\u011b toho m\u00e1 vliv i na spr\u00e1vn\u00e9 fungov\u00e1n\u00ed imunity, zdrav\u00fdch zub\u016f, kost\u00ed a sval\u016f. P\u0159isp\u00edv\u00e1 ov\u0161em tak\u00e9 ke spr\u00e1vn\u00e9mu vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku a fosforu, co\u017e op\u011bt souvis\u00ed se spr\u00e1vnou funkc\u00ed kost\u00ed. Ta je d\u016fle\u017eit\u00e1 zejm\u00e9na pro star\u0161\u00ed lidi, u kter\u00fdch je vy\u0161\u0161\u00ed riziko upadnut\u00ed a vzniku zlomenin.<\/li>\n\n\n\n<li><strong>Zdroje: <\/strong>Pokud chcete zv\u00fd\u0161it tvorbu vitam\u00ednu D v t\u011ble, je pot\u0159eba se pravideln\u011b vystavovat slune\u010dn\u00edmu z\u00e1\u0159en\u00ed, kter\u00e9 obsahuje UVB paprsky. Pr\u00e1v\u011b ty toti\u017e spust\u00ed reakci, p\u0159i kter\u00e9 je z prekurzoru vitam\u00ednu D (dehydrocholesterolu) vytvo\u0159en vitamin D3. Myslete ale na to, \u017ee opalovac\u00ed kr\u00e9my tyto paprsky blokuj\u00ed. Stejn\u011b tak m\u016f\u017ee pomoci i p\u0159\u00edjem hub, makrely, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/sardinky-v-olivovem-oleji-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardinek<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/tunak-ve-vlastni-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tu\u0148\u00e1ka<\/a>, ryb\u00edch olej\u016f, tuku z mo\u0159sk\u00fdch ryb a jater.<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA:<\/strong> 15 \u03bcg<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH:<\/strong> 20 \u03bcg (p\u0159i absenci endogenn\u00ed tvorby z UV z\u00e1\u0159en\u00ed ze slunce)<\/li>\n\n\n\n<li><strong>Projevy nedostatku: <\/strong>u d\u011bt\u00ed m\u016f\u017ee zp\u016fsobit k\u0159ivici, deformovan\u00e9 kosti, opo\u017ed\u011bn\u00fd r\u016fst a m\u011bkk\u00e9 zuby, u dosp\u011bl\u00fdch n\u00edzkou hustotu kost\u00ed (osteomalacie, osteopor\u00f3za) a zubn\u00ed kazy<\/li>\n\n\n\n<li><strong>Projevy nadbytku:<\/strong> ztr\u00e1ta chuti k j\u00eddlu, nevolnost, zvracen\u00ed, nadm\u011brn\u00e1 \u017e\u00edze\u0148, slabost, bolesti kloub\u016f, zm\u011bny hladin v\u00e1pn\u00edku a fosforu v krvi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o vitam\u00ednu D a jeho funkc\u00edch dozv\u011bd\u011bt v\u00edce, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D a v\u0161e, co o n\u011bm pot\u0159ebujete v\u011bd\u011bt.<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-1124x749.jpg\" alt=\"Vitam\u00edn D (kalciferol)\" class=\"wp-image-335205\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn D (kalciferol)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-e\">Vitam\u00edn E (tokoferoly a tokotrienoly)<\/h3>\n\n\n\n<p>Pod n\u00e1zev <strong><a href=\"https:\/\/gymbeam.cz\/vitamin-e-60-kaps-gymbeam.html\" target=\"_blank\" aria-label=\"vitam\u00edn E (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn E<\/a><\/strong> spad\u00e1 re\u00e1ln\u011b<strong> 8 r\u016fzn\u00fdch slou\u010denin,<\/strong> konkr\u00e9tn\u011b se jedn\u00e1 o 4 tokoferoly a 4 tokotrienoly. Ka\u017ed\u00fd z nich m\u00e1 pro organismus r\u016fznou biologickou dostupnost. Tyto skupiny slou\u010denin se vyzna\u010duj\u00ed v\u00fdraznou <strong>antioxida\u010dn\u00ed aktivitou.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [22\u201323] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> Hlavn\u00ed funkc\u00ed vitam\u00ednu E je ochrana bun\u011bk p\u0159ed oxida\u010dn\u00edm stresem.&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje: <\/strong>zelen\u00e1 listov\u00e1 zelenina, <a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a semena<\/a>, olivy, avok\u00e1do, \u017eloutky z vajec, rostlinn\u00e9 oleje, j\u00e1tra, celozrnn\u00e9 obiloviny<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA:<\/strong> 11 mg pro \u017eeny, 13 mg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH:<\/strong> 12 mg pro v\u011bt\u0161inu \u017eensk\u00e9 populace, 12\u201315 mg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Projevy nedostatku:<\/strong> svalov\u00e1 slabost, zhor\u0161en\u00e9 vid\u011bn\u00ed, akn\u00e9, probl\u00e9my se svalovou koordinac\u00ed, poruchy reprodukce (vz\u00e1cn\u00e9, sp\u00ed\u0161e v rozvojov\u00fdch zem\u00edch)<\/li>\n\n\n\n<li><strong>Projevy nadbytku:<\/strong> mo\u017en\u00e9 zhor\u0161en\u00ed krevn\u00ed sr\u00e1\u017elivosti<\/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\" id=\"vitamin-k\">Vitam\u00edn K (fylochinon, menachinon)<\/h3>\n\n\n\n<p>Vitam\u00edn K m\u016f\u017eeme naj\u00edt nap\u0159\u00edklad v \u017eivo\u010di\u0161n\u00fdch a fermentovan\u00fdch potravin\u00e1ch, produkuj\u00ed ho ale tak\u00e9 bakterie v lidsk\u00e9m st\u0159ev\u011b, a t\u00edm n\u00e1m pom\u00e1haj\u00ed s jeho dostate\u010dn\u00fdm p\u0159\u00edjmem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Formy vitam\u00ednu K:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fylochinon (vitam\u00edn K1) <\/strong>je hlavn\u00ed formou vitam\u00ednu K, vyskytuje se p\u0159edev\u0161\u00edm v zelen\u00e9 listov\u00e9 zelenin\u011b<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vitamin-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Menachinony (vitam\u00edn K2)<\/strong><\/a> jsou p\u0159ev\u00e1\u017en\u011b bakteri\u00e1ln\u00edho p\u016fvodu, v mal\u00e9m mno\u017estv\u00ed jsou p\u0159\u00edtomny v r\u016fzn\u00fdch \u017eivo\u010di\u0161n\u00fdch a fermentovan\u00fdch potravin\u00e1ch. Produkuj\u00ed je v\u0161ak tak\u00e9 st\u0159evn\u00ed bakterie (mikrobiom).&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00e1 z t\u011bchto forem dominuje v jin\u00e9m typu potravin. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> Vitam\u00edn K je nezbytn\u00fd pro norm\u00e1ln\u00ed krevn\u00ed sr\u00e1\u017elivost a udr\u017een\u00ed zdrav\u00fdch kost\u00ed.&nbsp;&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> brokolice, zelen\u00e1 listov\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zelenina<\/a>, petr\u017eel, r\u016f\u017ei\u010dkov\u00e1 kapusta, zelen\u00e9 fazolky, hr\u00e1\u0161ek, \u0161pen\u00e1t, j\u00e1tra, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/hovezi-maso\/\" class=\"ek-link\">hov\u011bz\u00ed <\/a>a vep\u0159ov\u00e9 maso<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA:<\/strong> 70 \u03bcg<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH:<\/strong> 60\u201365 \u03bcg pro \u017eeny, 79\u201380 \u03bcg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Projevy nedostatku: <\/strong>sklon ke krv\u00e1cen\u00ed, sn\u00ed\u017een\u00e1 sr\u00e1\u017elivost krve, vy\u0161\u0161\u00ed riziko rozvoje osteopor\u00f3zy<\/li>\n\n\n\n<li><strong>Projevy nadbytku: <\/strong>nebyly zji\u0161t\u011bny, lid\u00e9 u\u017e\u00edvaj\u00edc\u00ed l\u00e9ky na \u0159ed\u011bn\u00ed krve (nap\u0159. Warfarin) by nem\u011bli m\u00edt velk\u00e9 v\u00fdkyvy v p\u0159\u00edjmu tohoto vitam\u00ednu, aby medikace spr\u00e1vn\u011b fungovala, p\u0159edev\u0161\u00edm by se m\u011bli vyhnout jeho nadm\u011brn\u00e9mu p\u0159\u00edjmu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete o vitam\u00ednu K a jeho funkc\u00edch dozv\u011bd\u011bt v\u00edce, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vitamin-k-a-vse-co-o-nem-musite-vedet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn K2: nezn\u00e1m\u00fd vitam\u00edn s mno\u017estv\u00edm pozitivn\u00edch \u00fa\u010dink\u016f na zdrav\u00ed.<\/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=\"828\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-1124x828.jpg\" alt=\"Formy vitam\u00ednu K\" class=\"wp-image-335219\" style=\"width:843px;height:621px\" title=\"Formy vitam\u00ednu K\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-1124x828.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-400x295.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1.jpg 1193w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakladni_informace_o_vitaminech_rozpustnych_ve_vode\"><\/span>Z\u00e1kladn\u00ed informace o vitam\u00ednech rozpustn\u00fdch ve vod\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e z n\u00e1zvu vypl\u00fdv\u00e1, tyto vitam\u00edny se rozpou\u0161t\u00ed ve vod\u011b, nepot\u0159ebuj\u00ed k tomu tedy tuk. Do t\u00e9to skupiny pat\u0159\u00ed <strong>v\u0161echny <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edny skupiny B<\/strong><\/a><strong> a vitam\u00edn C. <\/strong>Typick\u00e9 pro n\u011b je, \u017ee si je t\u011blo nedok\u00e1\u017ee ve v\u011bt\u0161\u00edm mno\u017estv\u00ed ulo\u017eit do z\u00e1soby. Proto je tak d\u016fle\u017eit\u00fd jejich pravideln\u00fd denn\u00ed p\u0159\u00edjem. N\u011bkter\u00e9 vitam\u00edny z t\u00e9to skupiny jsou citliv\u00e9 na teplo. Pokud nap\u0159\u00edklad va\u0159\u00edte maso nebo zeleninu ve vod\u011b, pou\u017eijte pak i v\u00fdvar, abyste se neochudili o cenn\u00e9 vitam\u00edny.&nbsp;<\/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\" id=\"vitamin-b1\">Vitam\u00edn B1 (thiamin)<\/h3>\n\n\n\n<p><strong><a aria-label=\"Vitam\u00edn B1 neboli thiamin (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-b1-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn B1 neboli thiamin<\/a><\/strong> pat\u0159\u00ed mezi z\u00e1kladn\u00ed \u017eiviny, kter\u00e9 jsou pro na\u0161e t\u011blo nezbytn\u00e9. M\u00e1 \u010d\u00edslo 1, proto\u017ee byl prvn\u00edm izolovan\u00fdm vitam\u00ednem. Na\u0161e t\u011blo ho pot\u0159ebuje nap\u0159\u00edklad k <strong>v\u00fdrob\u011b energie ve form\u011b ATP<\/strong> (ze z\u00e1kladn\u00edch \u017eivin), kter\u00e1 poh\u00e1n\u00ed na\u0161e ka\u017edodenn\u00ed \u010dinnosti, a\u0165 u\u017e jde o sport nebo b\u011b\u017en\u00e9 aktivity. Nedostatek tohoto vitam\u00ednu m\u016f\u017ee zp\u016fsobit onemocn\u011bn\u00ed beri-beri, kter\u00e9 se vyzna\u010duje velkou \u00fanavou, probl\u00e9my kardiovaskul\u00e1rn\u00edho syst\u00e9mu \u010di nervov\u00e9, svalov\u00e9 a tr\u00e1vic\u00ed soustavy.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [7\u20138] [29] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> Vitam\u00edn B1 se v organismu pod\u00edl\u00ed na l\u00e1tkov\u00e9 p\u0159em\u011bn\u011b, kter\u00e1 je d\u016fle\u017eit\u00e1 pro tvorbu energie. Mimo to m\u00e1 ale vliv tak\u00e9 na spr\u00e1vn\u00e9 fungov\u00e1n\u00ed nervov\u00e9ho syst\u00e9mu a psychiky. V neposledn\u00ed \u0159ad\u011b nesm\u00edme zapomenout na to, \u017ee p\u0159isp\u00edv\u00e1 ke spr\u00e1vn\u00e9 funkci srdce.&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje: <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/bio-slunecnicova-seminka-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">slune\u010dnicov\u00e1 sem\u00ednka<\/a>, houby, fazole, \u010do\u010dka, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/spenat-cs\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a>, hr\u00e1ch, tu\u0148\u00e1k, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/obiloviny-a-cerealie\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">celozrnn\u00e9 obiloviny<\/a>, o\u0159echy, lu\u0161t\u011bniny, vep\u0159ov\u00e9 maso, j\u00e1tra, kvasnice<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA:<\/strong> 0,1 mg NE\/MJ (p\u0159i p\u0159\u00edjmu 2000 kcal je to hodnota 0,84 mg)<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH: <\/strong>1 mg pro \u017eeny, 1,1\u20131,3 mg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Projevy nedostatku:<\/strong> p\u00e1len\u00ed nohou, slabost kon\u010detin, otoky, zrychlen\u00fd srde\u010dn\u00ed tep, nechutenstv\u00ed, nevolnost, \u00fanava a za\u017e\u00edvac\u00ed pot\u00ed\u017ee<\/li>\n\n\n\n<li><strong>Projevy nadbytku:<\/strong> nebyly zji\u0161t\u011bny<\/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\/2022\/01\/b-complex.jpg\" alt=\"Vitam\u00edn B1 (thiamin)\" class=\"wp-image-335236\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn B1 (thiamin)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/b-complex.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/b-complex-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b2\">Vitam\u00edn B2 (riboflavin)<\/h3>\n\n\n\n<p><strong>Vitam\u00edn B2 neboli riboflavin<\/strong> je \u017elut\u00e9 p\u0159\u00edrodn\u00ed barvivo, kter\u00e9 se vyzna\u010duje teplotn\u00ed stabilitou. Je zaj\u00edmav\u00fd t\u00edm, \u017ee se \u00fa\u010dastn\u00ed reakc\u00ed enzym\u016f v antioxida\u010dn\u00edm syst\u00e9mu. V\u011bt\u0161ina potravin, kter\u00e9 vitam\u00edn B2 obsahuj\u00ed, je <strong>\u017eivo\u010di\u0161n\u00e9ho p\u016fvodu. <\/strong>V p\u0159\u00edpad\u011b suplementace v\u011bt\u0161\u00edch d\u00e1vek vitam\u00ednu B2 m\u016f\u017eete pozorovat nap\u0159\u00edklad to,<strong> <\/strong>\u017ee m\u00e1 va\u0161e mo\u010d \u017elutou barvu. To je naprosto p\u0159irozen\u00e9 a jde jen o vylou\u010den\u00ed nadbytku tohoto vitam\u00ednu z organismu. Kdy\u017e ho vystav\u00edte UV z\u00e1\u0159en\u00ed, bude riboflavin fluoreskuj\u00edc\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vegetari\u00e1ni a vegani by m\u011bli tomuto vitam\u00ednu v\u011bnovat zv\u00fd\u0161enou pozornost. O \u017eivin\u00e1ch, kter\u00e9 chyb\u00ed vegan\u016fm, se v\u00edce dozv\u00edte v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kter\u00e9 \u017eiviny chyb\u00ed vegan\u016fm nej\u010dast\u011bji a jak je doplnit?<\/strong><\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [31]<\/span>&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> Vitam\u00edn B2 v t\u011ble p\u0159isp\u00edv\u00e1 k l\u00e1tkov\u00e9 p\u0159em\u011bn\u011b d\u016fle\u017eit\u00e9 pro tvorbu energie. Krom\u011b toho ov\u0161em ovliv\u0148uje na\u0161i psychiku, spr\u00e1vnou l\u00e1tkovou p\u0159em\u011bnu \u017eeleza a tak\u00e9 chr\u00e1n\u00ed bu\u0148ky p\u0159ed oxida\u010dn\u00edm stresem. Mimo to p\u0159isp\u00edv\u00e1 k udr\u017een\u00ed zdrav\u00fdch sliznic, \u010derven\u00fdch krvinek, zdrav\u00e9 poko\u017eky, dobr\u00e9ho zraku a tak\u00e9 pom\u00e1h\u00e1 sn\u00ed\u017eit \u00fanavu a vy\u010derp\u00e1n\u00ed.&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje: <\/strong>kvasnice, j\u00e1tra, ml\u00e9ko, jogurt, vejce, maso, ryby, lu\u0161t\u011bniny, obiln\u00e9 kl\u00ed\u010dky<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA: <\/strong>1,6 mg<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH:<\/strong> 1\u20131,1 mg pro \u017eeny, 1,3\u20131,4 mg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Projevy nedostatku:<\/strong> praskl\u00e9 koutky \u00fast a rt\u016f (rag\u00e1dy \u00fastn\u00edch koutk\u016f), z\u00e1n\u011bt spojivek, citlivost na sv\u011btlo, z\u00e1n\u011bty v \u00fastech, ztr\u00e1ta chuti k j\u00eddlu, \u00fanava, z\u00e1n\u011bty k\u016f\u017ee a sliznic, pad\u00e1n\u00ed vlas\u016f, probl\u00e9my se \u0161t\u00edtnou \u017el\u00e1zou, reproduk\u010dn\u00ed pot\u00ed\u017ee, degenerace jater a nervov\u00e9ho syst\u00e9mu&nbsp;<\/li>\n\n\n\n<li><strong>Projevy nadbytku:<\/strong> po\u0161kozen\u00ed jater<\/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\" id=\"vitamin-b3\">Vitam\u00edn B3 (niacin)&nbsp;<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B3 neboli niacin<\/strong><\/a> (d\u0159\u00edve tak\u00e9 nikotinamid nebo vitam\u00edn PP) je d\u016fle\u017eit\u00fd pro ka\u017edou bu\u0148ku na\u0161eho t\u011bla. V\u0161echny tk\u00e1n\u011b, kter\u00e9 niacin vst\u0159ebaj\u00ed, ho n\u00e1sledn\u011b <strong>p\u0159em\u011b\u0148uj\u00ed na jeho hlavn\u00ed metabolicky aktivn\u00ed formu<\/strong> jm\u00e9nem koenzym nikotinamid adenindinukleotid <strong>(NAD).<\/strong> Ten je d\u016fle\u017eit\u00fd pro v\u00edce ne\u017e 400 enzym\u016f v t\u011ble, co\u017e je v\u00edce ne\u017e u jin\u00fdch koenzym\u016f odvozen\u00fdch od vitam\u00edn\u016f. NAD se pak dok\u00e1\u017ee tak\u00e9 p\u0159em\u011bnit na dal\u0161\u00ed aktivn\u00ed formu, kter\u00e1 nese n\u00e1zev koenzym nikotinamid adenindinukleotid fosf\u00e1t <strong>(NADP). <\/strong>D\u016fle\u017eit\u00e9 je zm\u00ednit tak\u00e9 fakt, \u017ee se m\u016f\u017ee niacin <strong>\u010d\u00e1ste\u010dn\u011b syntetizovat z aminokyseliny tryptofan.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [9] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> I vitam\u00edn B3 m\u00e1 vliv na spr\u00e1vnou l\u00e1tkovou p\u0159em\u011bnu, kter\u00e1 je d\u016fle\u017eit\u00e1 pro tvorbu energie. Krom\u011b toho tak\u00e9 ovliv\u0148uje nervov\u00fd syst\u00e9m, psychiku a pom\u00e1h\u00e1 sn\u00ed\u017eit \u00fanavu i vy\u010derp\u00e1n\u00ed. P\u0159isp\u00edv\u00e1 k udr\u017een\u00ed zdrav\u00e9 poko\u017eky a zachov\u00e1n\u00ed zdrav\u00fdch sliznic.&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje: <\/strong>hov\u011bz\u00ed j\u00e1tra, ku\u0159ec\u00ed prsa, <a href=\"https:\/\/gymbeam.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a>, brambory, o\u0159echy, dro\u017ed\u00ed, obalov\u00e9 vrstvy zrna, obiln\u00e9 kl\u00ed\u010dky, ch\u0159est, ara\u0161\u00eddy, hn\u011bd\u00e1 r\u00fd\u017ee, kuku\u0159ice, zelen\u00e1 listov\u00e1 zelenina, brambory, \u010do\u010dka,&nbsp;<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA:<\/strong> 1,6 mg NE\/MJ (p\u0159i p\u0159\u00edjmu 2000 kcal je to hodnota 13,4 mg)<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH:<\/strong> 11\u201313 mg pro \u017eeny, 14\u201316 mg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Projevy nedostatku:<\/strong> dermatitida (pellagra), pr\u016fjmy, demence, z\u00e1n\u011bt \u017ealudku<\/li>\n\n\n\n<li><strong>Projevy nadbytku:<\/strong> zarudnut\u00ed obli\u010deje, sv\u011bd\u011bn\u00ed, za\u017e\u00edvac\u00ed obt\u00ed\u017ee<\/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\" id=\"vitamin-b5\">Vitam\u00edn B5 (kyselina pantothenov\u00e1)&nbsp;<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kyselina-pantotenova-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B5 neboli kyselina pantothenov\u00e1<\/strong><\/a><strong> <\/strong>je z\u00e1kladn\u00ed \u017eivina, kter\u00e1 se <strong>p\u0159irozen\u011b vyskytuje prakticky ve v\u0161ech potravin\u00e1ch <\/strong>rostlinn\u00e9ho a \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu. Jej\u00edm hlavn\u00edm \u00fakolem v lidsk\u00e9m t\u011ble je synt\u00e9za koenzymu A a acylov\u00e9ho nosi\u010dov\u00e9ho proteinu (acyl carrier protein). Ob\u011b tyto slo\u017eky jsou toti\u017e <strong>d\u016fle\u017eit\u00e9 pro synt\u00e9zu mastn\u00fdch kyselin a energetick\u00fd metabolismus. <\/strong>Tento vitam\u00edn se p\u0159irozen\u011b vyskytuje prakticky ve v\u0161ech potravin\u00e1ch, a tak je jeho nedostatek pom\u011brn\u011b vz\u00e1cn\u00fd. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [10] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce: <\/strong>Vitam\u00edn B5 p\u0159isp\u00edv\u00e1 ke spr\u00e1vn\u00e9 synt\u00e9ze a l\u00e1tkov\u00e9 p\u0159em\u011bn\u011b steroidn\u00edch hormon\u016f vitam\u00ednu D i n\u011bkter\u00fdch neurotransmiter\u016f. Krom\u011b toho pom\u00e1h\u00e1 sni\u017eovat \u00fanavu, vy\u010derp\u00e1n\u00ed a podporuje zdravou du\u0161evn\u00ed v\u00fdkonnost. Stejn\u011b tak p\u0159isp\u00edv\u00e1 i ke spr\u00e1vn\u00e9 l\u00e1tkov\u00e9 p\u0159em\u011bn\u011b d\u016fle\u017eit\u00e9 pro tvorbu energie.&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> hov\u011bz\u00ed j\u00e1tra, libov\u00e9 maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed prsa<\/a>, tu\u0148\u00e1k, vejce, brokolice, \u010do\u010dka, hr\u00e1\u0161ek, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, celozrnn\u00e1 p\u0161enice, houby<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA: <\/strong>5 mg<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH:<\/strong> 5 mg<\/li>\n\n\n\n<li><strong>Projevy nedostatku:<\/strong> mraven\u010den\u00ed nohou, nervov\u00e9 poruchy, pad\u00e1n\u00ed vlas\u016f, bolesti hlavy, \u00fanava, podr\u00e1\u017ed\u011bnost, poruchy sp\u00e1nku<\/li>\n\n\n\n<li><strong>Projevy nadbytku:<\/strong> nevolnost, p\u00e1len\u00ed \u017e\u00e1hy, pr\u016fjem<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/DIZllOa0yvKmlemlVrUaKrDI6TNWRLp5ADnbOQNayKH4d5DMS0DDAys5roSny93IAkn3Xx7ITkhdKOuuWJz8gMl8UsMO-5lBMOQhkT1Tvcb8WlyUemJ_yIGIzWv4usl_LogmGvR1\" alt=\"\" title=\"Vitam\u00edn B6 (pyridoxin)\"\/><\/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\" id=\"vitamin-b6\">Vitam\u00edn B6 (pyridoxin)<\/h3>\n\n\n\n<p><strong>Vitam\u00edn B6 je zn\u00e1m\u00fd tak\u00e9 jako pyridoxin.<\/strong> Jedn\u00e1 se o obecn\u00fd n\u00e1zev pro t\u0159i (respektive \u0161est) slou\u010denin s aktivitou vitam\u00ednu B6. Konkr\u00e9tn\u011b jde o <strong>pyridoxol, pyridoxin, pyridoxamin<\/strong> a jejich p\u0159\u00edslu\u0161n\u00e9 fosforylov\u00e9 formy. Z jedn\u00e9 l\u00e1tky se dok\u00e1\u017eou vytvo\u0159it dv\u011b dal\u0161\u00ed, a tak nen\u00ed pot\u0159eba hl\u00eddat si specifick\u00fd p\u0159\u00edjem jednotliv\u00fdch slou\u010denin. V organismu se vitam\u00edn B6 pod\u00edl\u00ed nap\u0159\u00edklad na <strong>odbour\u00e1v\u00e1n\u00ed glykogenu <\/strong>(co\u017e je nezbytn\u00e9 t\u0159eba pro energetick\u00e9 kryt\u00ed sportovn\u00edho v\u00fdkonu)<strong>,<\/strong> fungov\u00e1n\u00ed nervov\u00e9ho syst\u00e9mu, tvorb\u011b neurotransmiter\u016f a steroidn\u00edch hormon\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [11] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-2e609de3-7ae1-40d7-a749-42998a850b52\">\n<li><strong>Funkce:<\/strong> P\u0159isp\u00edv\u00e1 nap\u0159\u00edklad k regulaci hormon\u00e1ln\u00ed \u010dinnosti, spr\u00e1vn\u00e9mu fungov\u00e1n\u00ed imunity a optim\u00e1ln\u00ed tvorb\u011b krvinek. Krom\u011b toho pom\u00e1h\u00e1 sn\u00ed\u017eit \u00fanavu i vy\u010derp\u00e1n\u00ed, podporuje funkci psychiky, nervov\u00e9ho syst\u00e9mu a tak\u00e9 p\u0159isp\u00edv\u00e1 k l\u00e1tkov\u00e9 p\u0159em\u011bn\u011b d\u016fle\u017eit\u00e9 pro tvorbu energie.&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje: <\/strong>libov\u00e9 maso, vejce, lu\u0161t\u011bniny, dro\u017ed\u00ed, vnit\u0159nosti, celozrnn\u00e1 p\u0161enice, hn\u011bd\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryze\/\" class=\"ek-link\">r\u00fd\u017ee<\/a>, zelen\u00e1 listov\u00e1 zelenina, slune\u010dnicov\u00e1 sem\u00ednka, brambory, ban\u00e1ny, pstruh&nbsp;<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA:<\/strong> 1,6 mg pro \u017eeny, 1,7 mg pro mu\u017ee&nbsp;<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH: <\/strong>1,4 mg pro \u017eeny, 1,6 mg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Projevy nedostatku:<\/strong> z\u00e1n\u011bty k\u016f\u017ee a tr\u00e1vic\u00edho syst\u00e9mu, nespavost, zmatenost, nervozita, deprese, an\u00e9mie, podr\u00e1\u017ed\u011bnost<\/li>\n\n\n\n<li><strong>Projevy nadbytku:<\/strong> bolestiv\u00e9 neurologick\u00e9 p\u0159\u00edznaky<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b7\">Vitam\u00edn B7 (biotin, vitam\u00edn H)<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/d-biotin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B7<\/strong><\/a><strong> <\/strong>m\u016f\u017eete zn\u00e1t tak\u00e9 pod n\u00e1zvy<strong> vitam\u00edn H nebo biotin. <\/strong>Nen\u00ed n\u00e1hoda, \u017ee slovo biotin se podob\u00e1 slovu bios, kter\u00e9 m\u00e1 p\u016fvod ve starov\u011bk\u00e9m \u0158ecku a v p\u0159ekladu znamen\u00e1 \u017eivot. Podle toho si m\u016f\u017eete zapamatovat, \u017ee m\u00e1 vliv nap\u0159\u00edklad tak\u00e9 na r\u016fst embrya.<strong> <\/strong>Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f je tento vitam\u00edn ve strav\u011b v\u00e1z\u00e1n na b\u00edlkoviny. V organismu je d\u016fle\u017eit\u00fd, nebo\u0165 m\u00e1 vliv na spr\u00e1vnou funkci metabolismu v\u0161ech makro\u017eivin. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [12\u201313] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> Biotin m\u00e1 vliv na spr\u00e1vnou l\u00e1tkovou p\u0159em\u011bnu makronutrient\u016f a tak\u00e9 na funkci psychiky. Je popul\u00e1rn\u00ed zejm\u00e9na mezi \u017eenami, nebo\u0165 se pod\u00edl\u00ed na udr\u017een\u00ed <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-kvalitu-vlasu-a-ktere-vitaminy-jsou-pro-ne-nejlepsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zdrav\u00fdch vlas\u016f<\/strong><\/a><strong> <\/strong>\u010di poko\u017eky.&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> hov\u011bz\u00ed j\u00e1tra, ledviny, kvasnice, vejce (\u017eloutek), zelen\u00e1 listov\u00e1 zelenina, o\u0159echy, celozrnn\u00e9 pe\u010divo, avok\u00e1do, maliny, kv\u011bt\u00e1k, mrkev, ban\u00e1n a losos, tento vitam\u00edn je velmi roz\u0161\u00ed\u0159en\u00fd v potravin\u00e1ch rostlinn\u00e9ho i \u017eivo\u010di\u0161n\u00e9ho p\u016fvodu<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA:<\/strong> 40 \u03bcg<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH:<\/strong> 40 \u03bcg<\/li>\n\n\n\n<li><strong>Projevy nedostatku:<\/strong> l\u00e1mav\u00e9 nehty, neurologick\u00e9 obt\u00ed\u017ee, z\u00e1n\u011bty k\u016f\u017ee, pad\u00e1n\u00ed vlas\u016f<\/li>\n\n\n\n<li><strong>Projevy nadbytku:<\/strong> nebyly zji\u0161t\u011bny&nbsp;<\/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\" id=\"vitamin-b9\">Vitam\u00edn B9 (kyselina listov\u00e1, fol\u00e1t)&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B9<\/strong><\/a><strong> je n\u011bkdy naz\u00fdv\u00e1n tak\u00e9 jako kyselina listov\u00e1 \u010di fol\u00e1t<\/strong> (d\u0159\u00edve tak\u00e9 vitam\u00edn Bc nebo folacin).<strong> <\/strong>Nejedn\u00e1 se ov\u0161em o jedno a to sam\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Fol\u00e1t <\/strong>je p\u0159irozen\u011b se vyskytuj\u00edc\u00ed forma vitam\u00ednu B9. Jde o ozna\u010den\u00ed skupiny p\u0159\u00edbuzn\u00fdch slou\u010denin s podobn\u00fdmi nutri\u010dn\u00edmi vlastnostmi. P\u0159irozen\u011b se tak vyskytuje&nbsp;v potravin\u00e1ch, je do nich p\u0159id\u00e1v\u00e1n nebo je tak\u00e9 dostupn\u00fd i jako dopln\u011bk stravy.&nbsp;<\/li>\n\n\n\n<li><strong>Kyselina listov\u00e1 <\/strong>je syntetick\u00e1 forma vitam\u00ednu B9, kter\u00e1 se pou\u017e\u00edv\u00e1 k obohacen\u00ed potravin (fortifikace) o tento vitam\u00edn a ve v\u011bt\u0161in\u011b dopl\u0148k\u016f stravy.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V organismu hraje vitam\u00edn B9 d\u016fle\u017eitou roli, nebo\u0165 se pod\u00edl\u00ed na synt\u00e9ze nukleov\u00fdch kyselin p\u0159i krvetvorb\u011b. Speci\u00e1ln\u00ed v\u00fdznam m\u00e1 b\u011bhem <strong>rozvoje a r\u016fstu plodu.<\/strong> To je tak\u00e9 d\u016fvod, pro\u010d \u017eeny v t\u011bhotenstv\u00ed \u010dasto zvy\u0161uj\u00ed p\u0159\u00edjem tohoto vitam\u00ednu. T\u00edm mohou pomoci sn\u00ed\u017eit riziko roz\u0161t\u011bpov\u00fdch vad plodu. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [14\u201315] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> Tento vitam\u00edn p\u0159isp\u00edv\u00e1 k r\u016fstu z\u00e1rode\u010dn\u00fdch tk\u00e1n\u00ed b\u011bhem t\u011bhotenstv\u00ed. Stejn\u011b tak ale pom\u00e1h\u00e1 se sn\u00ed\u017een\u00edm \u00fanavy, vy\u010derp\u00e1n\u00ed a podporou imunitn\u00edho syst\u00e9mu. D\u016fle\u017eitou roli m\u00e1 ale tak\u00e9 v procesu d\u011blen\u00ed bun\u011bk a ovliv\u0148uje i krvetvorbu.<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> j\u00e1tra,<strong> <\/strong>zelen\u00e1 listov\u00e1 zelenina, ch\u0159est, brokolice, r\u016f\u017ei\u010dkov\u00e1 kapusta, citrusy, lu\u0161t\u011bniny, celozrnn\u00e9 v\u00fdrobky, avok\u00e1do, ara\u0161\u00eddy<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA: <\/strong>330 \u03bcg<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH: <\/strong>300 \u03bcg<\/li>\n\n\n\n<li><strong>Projevy nedostatku:<\/strong> an\u00e9mie, n\u00edzk\u00fd po\u010det b\u00edl\u00fdch krvinek, n\u00edzk\u00fd po\u010det krevn\u00edch desti\u010dek, slabost, hubnut\u00ed, prask\u00e1n\u00ed koutk\u016f \u00fast a rt\u016f, pr\u016fjmy, defekty nervov\u00e9ho syst\u00e9mu u novorozenc\u016f, po\u0161kozen\u00ed st\u0159ev<\/li>\n\n\n\n<li><strong>Projevy nadbytku: <\/strong>Prozat\u00edm nejsou k dispozici konzistentn\u00ed v\u011bdeck\u00e1 data, kter\u00e1 by jednozna\u010dn\u011b vliv nadbytku tohoto vitam\u00ednu popisovala.<\/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\" id=\"vitamin-b12\">Vitam\u00edn B12 (kobalamin)<\/h3>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn B12<\/strong><\/a><strong> je zn\u00e1m\u00fd tak\u00e9 pod n\u00e1zvem kobalamin. <\/strong>Slovo &#8220;kobalt&#8221; v n\u00e1zvu nen\u00ed n\u00e1hodn\u011b. Jedn\u00e1 se toti\u017e o spojen\u00ed, kdy je tento stopov\u00fd prvek <strong>sou\u010d\u00e1st\u00ed struktury vitam\u00ednu B12.<\/strong> Tento vitam\u00edn se v potrav\u011b v\u00e1\u017ee na b\u00edlkoviny a p\u0159ed vst\u0159eb\u00e1n\u00edm mus\u00ed b\u00fdt uvoln\u011bn. To za\u010d\u00edn\u00e1 u\u017e t\u00edm, \u017ee se j\u00eddlo v \u00fastech sm\u00edch\u00e1 se slinami a pokra\u010duje d\u00e1le tr\u00e1vic\u00edm traktem. Na rozd\u00edl od ostatn\u00edch vitam\u00edn\u016f skupiny B m\u00e1me <strong>z\u00e1sobu vitam\u00ednu B12 v j\u00e1trech na del\u0161\u00ed dobu. <\/strong>T\u011blo je schopn\u00e9 si takto ulo\u017eit a\u017e 2000kr\u00e1t v\u011bt\u0161\u00ed mno\u017estv\u00ed, ne\u017e kter\u00e9 doopravdy denn\u011b pot\u0159ebuje. Jeho nedostatek se tak m\u016f\u017ee projevit klidn\u011b a\u017e za n\u011bkolik let. Jeho zdrojem jsou <strong>v\u00fdhradn\u011b \u017eivo\u010di\u0161n\u00e9 produkty a potraviny o tento vitam\u00edn obohacen\u00e9.<\/strong> Proto m\u016f\u017ee b\u00fdt nedostatkov\u00fd u vegetari\u00e1nu a vegan\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [16\u201317] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce:<\/strong> Vitam\u00edn B12 m\u00e1 vliv na spr\u00e1vn\u00e9 fungov\u00e1n\u00ed imunity, psychiky a nervov\u00e9ho syst\u00e9mu. Krom\u011b toho ale ovliv\u0148uje tak\u00e9 tvorbu \u010derven\u00fdch krvinek a svou roli sehr\u00e1v\u00e1 i v procesu d\u011blen\u00ed bun\u011bk.&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje: <\/strong>j\u00e1tra, pstruh, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/losos-cs\/\" class=\"ek-link\">losos<\/a>, tu\u0148\u00e1k, vejce, ml\u00e9\u010dn\u00e9 v\u00fdrobky, maso<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA:<\/strong> 4 \u03bcg<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH: <\/strong>4 \u03bcg<\/li>\n\n\n\n<li><strong>Projevy nedostatku:<\/strong> projevuje se neurologick\u00fdmi probl\u00e9my, z\u00e1n\u011bty v \u00fastech, an\u00e9mi\u00ed (chudokrevnost\u00ed), \u00fanavou, degenerativn\u00edmi zm\u011bnami nervov\u00e9ho syst\u00e9mu<\/li>\n\n\n\n<li><strong>Projevy nadbytku:<\/strong> nebyla zji\u0161t\u011bna konkr\u00e9tn\u00ed rizika vysok\u00e9ho p\u0159\u00edjmu, vitam\u00edn B12 je i ve velk\u00fdch d\u00e1vk\u00e1ch obecn\u011b pova\u017eov\u00e1n za bezpe\u010dn\u00fd<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1124x751.jpeg\" alt=\"Vitam\u00edn B12 (kobalamin)\" class=\"wp-image-335253\" style=\"width:843px;height:563px\" title=\"Vitam\u00edn B12 (kobalamin)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5.jpeg 1616w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">A kde jsou ostatn\u00ed vitam\u00edny B?<\/h3>\n\n\n\n<p>Mo\u017en\u00e1 jste si v\u0161imli, \u017ee ve v\u00fd\u010dtu<strong> vitam\u00edn\u016f skupiny B<\/strong> chyb\u00ed v po\u0159ad\u00ed ur\u010dit\u00e1 \u010d\u00edsla. Je to proto, \u017ee se n\u011bkter\u00e9 z nich \u0159ad\u00ed mezi tzv. pseudovitam\u00edny. Nejsou to tedy vitam\u00edny v prav\u00e9m slova smyslu. Chemickou strukturou se podobaj\u00ed vitam\u00ednu, <strong>nejedn\u00e1 se ale o l\u00e1tky esenci\u00e1ln\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[25] [31]<\/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\" id=\"vitamin-c\">Vitam\u00edn C (kyselina askorbov\u00e1)<\/h3>\n\n\n\n<p><strong>Vitam\u00edn C neboli kyselina askorbov\u00e1 <\/strong>je ve vod\u011b rozpustn\u00fd vitam\u00edn, kter\u00fd je nezbytn\u00fd pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed organismu. Nejlep\u0161\u00edm zp\u016fsobem, jak do t\u011bla tento vitam\u00edn dostat, je<strong> konzumace tepeln\u011b neupraven\u00e9ho <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/kolik-kalorii-ma-ovoce-a-ktere-vitaminy-a-mineralni-latky-obsahuje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovoce a zeleniny<\/strong><\/a><strong>. <\/strong>\u010casto se jako skv\u011bl\u00fd zdroj vitam\u00ednu C doporu\u010duje citr\u00f3n, ale v\u011bd\u011bli jste, \u017ee takov\u00e1 <strong>paprika m\u00e1 tohoto vitam\u00ednu v\u00edce? <\/strong>Pokud ov\u0161em j\u00edte optim\u00e1ln\u00ed mno\u017estv\u00ed jak\u00e9hokoliv ovoce nebo zeleniny, nemus\u00edte se nedostatku ob\u00e1vat. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [18\u201319] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jinak tomu ale bylo nap\u0159\u00edklad u n\u00e1mo\u0159n\u00edk\u016f zejm\u00e9na v 15. stolet\u00ed, kte\u0159\u00ed byli p\u0159i dlouh\u00fdch plavb\u00e1ch na mo\u0159i odk\u00e1z\u00e1ni p\u0159edev\u0161\u00edm <strong>na maso. <\/strong>Takov\u00e1 jednotv\u00e1rn\u00e1 strava je ale bohu\u017eel<strong> chud\u00e1 nejen na pot\u0159ebn\u00fd vitam\u00edn C. <\/strong>Vzhledem k tomu, \u017ee nev\u011bd\u011bli, co to m\u016f\u017ee zp\u016fsobit, nev\u011bdomky si zv\u00fd\u0161ili <strong>riziko vzniku kurd\u011bj\u00ed<\/strong>. Nemoc si mezi nimi vy\u017e\u00e1dala mnoho ob\u011bt\u00ed, dnes u\u017e ale na\u0161t\u011bst\u00ed v\u00edme, jak j\u00ed p\u0159edch\u00e1zet. Kurd\u011bje se projevuj\u00ed p\u0159edev\u0161\u00edm <strong>krv\u00e1cen\u00edm z d\u00e1sn\u00ed, pod k\u016f\u017ei a do vnit\u0159n\u00edch org\u00e1n\u016f. <\/strong>V dne\u0161n\u00ed vysp\u011bl\u00e9 populaci je nemoc velmi vz\u00e1cn\u00e1, ale d\u0159\u00edve na ni zem\u0159el velk\u00fd po\u010det lid\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [4\u20136] [18\u201319] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkce: <\/strong>Vitam\u00edn C je spojov\u00e1n p\u0159edev\u0161\u00edm se sv\u00fdm vlivem na imunitu, nervov\u00fd syst\u00e9m a psychiku. To v\u0161ak nejsou jeho jedin\u00e9 funkce. Mimo to se pod\u00edl\u00ed tak\u00e9 na ochran\u011b bun\u011bk p\u0159ed oxida\u010dn\u00edm stresem, sni\u017eov\u00e1n\u00ed \u00fanavy, vst\u0159eb\u00e1v\u00e1n\u00ed \u017eeleza a spr\u00e1vn\u00e9 tvorb\u011b kolagenu (hlavn\u00edho proteinu, kter\u00fd tvo\u0159\u00ed pojivov\u00e9 tk\u00e1n\u011b). Ten je d\u016fle\u017eit\u00fd nap\u0159\u00edklad pro poko\u017eku \u010di spr\u00e1vnou funkci zub\u016f, kost\u00ed, chrupavek a krevn\u00edch c\u00e9v.&nbsp;<\/li>\n\n\n\n<li><strong>Zdroje:<\/strong> v\u011bt\u0161ina druh\u016f ovoce a zeleniny<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle EFSA: <\/strong>95 mg pro \u017eeny, 110 mg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed podle DACH:<\/strong> 95 mg pro \u017eeny, 110 mg pro mu\u017ee<\/li>\n\n\n\n<li><strong>Projevy nedostatku: <\/strong>mod\u0159iny, otoky, such\u00e9 vlasy a k\u016f\u017ee, vypad\u00e1v\u00e1n\u00ed vlas\u016f, bolesti kloub\u016f, pomal\u00e9 hojen\u00ed ran, l\u00e1mavost kost\u00ed, sn\u00ed\u017een\u00e1 imunita, zv\u00fd\u0161en\u00e1 \u00fanava, krv\u00e1cen\u00ed d\u00e1sn\u00ed, v p\u0159\u00edpad\u011b hlubok\u00e9ho deficitu \u2013 kurd\u011bje, kter\u00e9 mohou v extr\u00e9mn\u00edch p\u0159\u00edpadech kon\u010dit i smrt\u00ed&nbsp;<\/li>\n\n\n\n<li><strong>Projevy nadbytku: <\/strong>pr\u016fjem, vy\u0161\u0161\u00ed riziko ledvinov\u00fdch kamen\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce se o vitam\u00ednu C dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/vitamin-c-zdroje-davkovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn C: V\u0161e, co o n\u011bm mus\u00edte v\u011bd\u011bt, dokud nen\u00ed pozd\u011b.<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1124x749.jpeg\" alt=\"Vitam\u00edn C (kyselina askorbov\u00e1)\" class=\"wp-image-335268\" style=\"width:843px;height:562px\" title=\"Vitam\u00edn C (kyselina askorbov\u00e1)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-2048x1365.jpeg 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=\"V_jakych_formach_muzeme_vitaminy_prijimat\"><\/span>V jak\u00fdch form\u00e1ch m\u016f\u017eeme vitam\u00edny p\u0159ij\u00edmat&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je na ka\u017ed\u00e9m z n\u00e1s, jak\u00fdm zp\u016fsobem bude vitam\u00edny do t\u011bla dost\u00e1vat. Nejlep\u0161\u00ed variantou je <strong>pokr\u00fdt doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem pestrou a vyv\u00e1\u017eenou stravou hraj\u00edc\u00ed v\u0161emi barvami. <\/strong>To ale m\u016f\u017ee b\u00fdt probl\u00e9m pro lidi v kalorick\u00e9m deficitu nebo jedince, kte\u0159\u00ed se z jak\u00e9hokoliv d\u016fvodu vyh\u00fdbaj\u00ed ur\u010dit\u00e9 skupin\u011b potravin, p\u0159\u00edpadn\u011b se stravuj\u00ed p\u0159edev\u0161\u00edm vysoce pr\u016fmyslov\u011b zpracovan\u00fdmi potravinami. Ty mohou b\u00fdt na obsah vitam\u00edn\u016f a dal\u0161\u00edch mikro\u017eivin velmi chud\u00e9. V takov\u00e9m p\u0159\u00edpad\u011b se pak nab\u00edz\u00ed tak\u00e9 za\u0159azen\u00ed <strong>kvalitn\u00ed suplementace.<\/strong> Ta je dostupn\u00e1 v mnoha form\u00e1ch, tak\u017ee si na sv\u00e9 p\u0159ijde opravdu ka\u017ed\u00fd.&nbsp;<\/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 is-style-default\"><strong>Formy vitam\u00ednov\u00fdch dopl\u0148k\u016f:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kapsle a tablety<\/strong><\/a> \u2013 nemus\u00edte nic p\u0159ipravovat, sta\u010d\u00ed spolknout, m\u016f\u017eete si je vz\u00edt kamkoliv s sebou.&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gymbeam-20-tabs.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0160umiv\u00e9 tablety<\/strong><\/a> \u2013 maj\u00ed zpravidla skv\u011blou chu\u0165 a mohou fungovat jako zpest\u0159en\u00ed pitn\u00e9ho re\u017eimu.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pr\u00e1\u0161kov\u00e9 sm\u011bsi<\/strong><\/a> \u2013 podobn\u011b jako \u0161umiv\u00e9 tablety mohou fungovat jako skv\u011bl\u00e9 zpest\u0159en\u00ed pitn\u00e9ho re\u017eimu, kdy\u017e s nimi dochut\u00edte vodu.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/yummies-multivitamin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gumov\u00e9 bonbony<\/strong><\/a> \u2013 ide\u00e1ln\u00ed forma pro ty, kte\u0159\u00ed neradi polykaj\u00ed tablety. Mohou fungovat tak\u00e9 jako zdrav\u00e1 dobrota, kdy\u017e v\u00e1s hon\u00ed mlsn\u00e1. Dejte ale pozor na mno\u017estv\u00ed, abyste nesn\u011bdli na posezen\u00ed cel\u00e9 balen\u00ed.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/vitamin-c\/tekuta\" target=\"_blank\" aria-label=\"Kapky (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kapky<\/a> <\/strong>\u2013 velkou p\u0159ednost\u00ed je jednoduch\u00e9 u\u017e\u00edv\u00e1n\u00ed. M\u016f\u017eete je nakapat na l\u017ei\u010dku, rovnou do pusy nebo p\u0159idat do n\u00e1poje. Vynikaj\u00ed tak\u00e9 svou rychlou vst\u0159ebatelnost\u00ed.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/vitamin-b12-sprej-ostrovit.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sprej<\/strong><\/a> \u2013 op\u011bt vynik\u00e1 jednoduch\u00fdm d\u00e1vkov\u00e1n\u00edm a rychlou vst\u0159ebatelnost\u00ed. Sta\u010d\u00ed st\u0159\u00edknout do pusy a je to.&nbsp;<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/olej-s-vitaminem-d-olmuhle-solling.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Olej<\/strong><\/a><strong> <\/strong>\u2013 skv\u011bl\u00e1 forma zejm\u00e9na u vitam\u00edn\u016f rozpustn\u00fdch v tuc\u00edch. M\u016f\u017ee se konzumovat samostatn\u011b, ale ide\u00e1ln\u00ed je kombinace s j\u00eddlem.&nbsp;<\/li>\n\n\n\n<li>Nitro\u017eiln\u00ed pod\u00e1n\u00ed \u2013 forma vitam\u00edn\u016f, kter\u00e1 pat\u0159\u00ed do rukou odborn\u00edk\u016f.&nbsp;<\/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=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1.jpg\" alt=\"Formy vitam\u00ednov\u00fdch dopl\u0148k\u016f\" class=\"wp-image-335282\" style=\"width:843px;height:632px\" title=\"Formy vitam\u00ednov\u00fdch dopl\u0148k\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1-400x300.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Na_co_si_dat_u_vitaminu_pozor\"><\/span>Na co si d\u00e1t u vitam\u00edn\u016f pozor?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V souvislosti s vitam\u00edny si v b\u011b\u017en\u00e9m \u017eivot\u011b nemus\u00edte d\u00e1vat zvl\u00e1\u0161tn\u00ed pozor na to, jak\u00fdm zp\u016fsobem je kombinujete. Bohat\u011b bude sta\u010dit, kdy\u017e si pohl\u00edd\u00e1te, abyste nem\u011bli <strong>nedostatek <\/strong>jednoho nebo v\u00edce vitam\u00edn\u016f, a nedostali se tak do stavu <strong>hypovitamin\u00f3zy.<\/strong> Stejn\u011b tak ale nen\u00ed na m\u00edst\u011b to s vitam\u00edny p\u0159eh\u00e1n\u011bt a sna\u017eit se za ka\u017edou cenu do sebe dostat <strong>p\u0159\u00edli\u0161 velk\u00e9 mno\u017estv\u00ed. <\/strong>To by mohlo v\u00e9st naopak k <strong>hypervitamin\u00f3ze,<\/strong> kter\u00e1 m\u016f\u017ee m\u00edt podobn\u00e9 projevy jako n\u011bkter\u00e1 onemocn\u011bn\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na pozoru by se m\u011bly m\u00edt tak\u00e9 <strong>t\u011bhotn\u00e9 \u017eeny,<\/strong> pro kter\u00e9 jsou v obecn\u00fdch doporu\u010den\u00edch \u010dasto stanoveny <strong>specifick\u00e9 hodnoty pro p\u0159\u00edjem vitam\u00edn\u016f. <\/strong>Rozhodn\u011b tedy neplat\u00ed, \u017ee by m\u011bly s d\u00edt\u011btem v b\u0159i\u0161e p\u0159\u00edjem v\u0161eho zdvojn\u00e1sobit. Mohly by se pak do\u010dkat <strong>negativn\u00edch dopad\u016f.<\/strong> Nap\u0159\u00edklad <strong>nadm\u011brn\u00fd p\u0159\u00edjem vitam\u00ednu A <\/strong>m\u00e1 v prvn\u00edch 60 dnech od po\u010det\u00ed teratogenn\u00ed \u00fa\u010dinky. To znamen\u00e1, \u017ee m\u016f\u017ee doj\u00edt t\u0159eba k naru\u0161en\u00ed v\u00fdvoje org\u00e1n\u016f embrya.&nbsp;Pro lep\u0161\u00ed p\u0159edstavu si uvedeme, o kolik procent se podle EFSA zv\u00fd\u0161\u00ed pot\u0159eba dan\u00fdch vitam\u00edn\u016f v t\u011bhotenstv\u00ed.&nbsp;<\/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\">O kolik procent se zv\u00fd\u0161\u00ed pot\u0159eba vitam\u00edn\u016f v t\u011bhotenstv\u00ed?<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-5e2e1781-beb2-46d0-91dc-dc34a5ca1831\">\n<li>Vitam\u00edn A: 7,7 %<\/li>\n\n\n\n<li>Vitam\u00edn D: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn E: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn K: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn B1: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn B2: 18,8 %<\/li>\n\n\n\n<li>Vitam\u00edn B3: 0 %<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-5e2e1781-beb2-46d0-91dc-dc34a5ca1831\">\n<li>Vitam\u00edn B5: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn B6: 12,5<\/li>\n\n\n\n<li>Vitam\u00edn B7: 0 %<\/li>\n\n\n\n<li>Vitam\u00edn B9: 81,8 %<\/li>\n\n\n\n<li>Vitam\u00edn B12: 12,5 %<\/li>\n\n\n\n<li>Vitam\u00edn C: 10,5 %<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o tom, jak vyb\u00edrat vitam\u00edny, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/lipozomalni-vitaminy-a-mineraly-prehnany-hype-nebo-prevratny-objev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Lipozom\u00e1ln\u00ed vitam\u00edny a miner\u00e1ly \u2013 p\u0159ehnan\u00fd hype, nebo p\u0159evratn\u00fd objev?<\/strong><\/a><\/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=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak m\u016f\u017eete v na\u0161em pr\u016fvodci vitam\u00edny vid\u011bt, <strong>optim\u00e1ln\u00ed p\u0159\u00edjem t\u011bchto l\u00e1tek<\/strong> je pro t\u011blo velmi d\u016fle\u017eit\u00fd, nebo\u0165 maj\u00ed p\u0159\u00edm\u00fd vliv na <strong>spr\u00e1vn\u00e9 fungov\u00e1n\u00ed t\u011bla.<\/strong> V p\u0159\u00edpad\u011b, \u017ee m\u00e1 na\u0161e t\u011blo vitam\u00edn\u016f nedostatek, nebo naopak nadbytek, bu\u010fte si jisti, \u017ee v\u00e1m to d\u00e1 nejsp\u00ed\u0161 najevo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sna\u017ete se proto p\u0159\u00edjem <strong>nep\u0159eh\u00e1n\u011bt ani nepodce\u0148ovat <\/strong>a dr\u017eet se doporu\u010den\u00e9ho mno\u017estv\u00ed. Velkou v\u00fdhodou je, \u017ee si sami m\u016f\u017eete podle sv\u00fdch preferenc\u00ed vybrat formu, kter\u00e1 v\u00e1m vyhovuje. P\u0159i dostate\u010dn\u00e9m p\u0159\u00edjmu v\u0161ech pot\u0159ebn\u00fdch l\u00e1tek na sob\u011b dost mo\u017en\u00e1 za\u010dnete sami pozorovat, \u017ee zmiz\u00ed n\u011bkter\u00fd v\u00e1\u0161 dlouholet\u00fd <strong>zdravotn\u00ed<\/strong> (nap\u0159. \u00fanava) nebo <strong>estetick\u00fd probl\u00e9m <\/strong>(sn\u00ed\u017een\u00e1 kvalita vlas\u016f \u010di neht\u016f).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Douf\u00e1me, \u017ee v\u00e1m \u010dl\u00e1nek pomohl se ve vitam\u00ednech o n\u011bco l\u00e9pe zorientovat. Pokud ano, budeme r\u00e1di, kdy\u017e ho <strong>nasd\u00edl\u00edte i sv\u00fdm p\u0159\u00e1tel\u016fm<\/strong>, aby si tak\u00e9 roz\u0161\u00ed\u0159ili obzory o d\u016fle\u017eitosti vitam\u00edn\u016f.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin C\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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>V dne\u0161n\u00edm \u010dl\u00e1nku se bl\u00ed\u017ee sezn\u00e1m\u00edme se v\u0161emi vitam\u00edny. \u0158ekneme si, jak se d\u011bl\u00ed, jak\u00e9 je jejich pot\u0159ebn\u00e9 denn\u00ed mno\u017estv\u00ed, co v organismu d\u011blaj\u00ed a jak odhalit jejich nedostatek. <\/p>\n","protected":false},"author":100,"featured_media":335299,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[33],"tags":[6909,7551,7563,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-335171","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-multivitaminy-cs","9":"tag-vitamin-c-cs","10":"tag-vitaminy-cs","11":"tag-zdravi","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>Kompletn\u00ed pr\u016fvodce vitam\u00edny: K \u010demu slou\u017e\u00ed, jak poznat nedostatek a kolik jich p\u0159ij\u00edmat - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"K \u010demu slou\u017e\u00ed vitam\u00edny, jak\u00e9 je doporu\u010den\u00e9 denn\u00ed mno\u017estv\u00ed, jak poznat nedostatek a nadbytek? 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