{"id":338744,"date":"2022-02-02T13:07:56","date_gmt":"2022-02-02T12:07:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=338744"},"modified":"2023-07-03T17:43:44","modified_gmt":"2023-07-03T15:43:44","slug":"cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/","title":{"rendered":"Cink: za \u0161to je dobar, \u0161to uzrokuje njegov nedostatak i koji su najbolji izvori?"},"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\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/#Sto_je_cink_i_koja_je_njegova_funkcija_u_tijelu\" title=\"\u0160to je cink i koja je njegova funkcija u tijelu?\">\u0160to je cink i koja je njegova funkcija u tijelu?<\/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\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/#Nedostatak_cinka\" title=\"Nedostatak cinka\">Nedostatak cinka<\/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\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/#Kakve_ucinke_ima_cink_i_za_sto_je_zapravo_dobar\" title=\"Kakve u\u010dinke ima cink i za \u0161to je zapravo dobar?\">Kakve u\u010dinke ima cink i za \u0161to je zapravo dobar?<\/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\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/#Kako_dopuniti_cink\" title=\"Kako dopuniti cink?\">Kako dopuniti cink?<\/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\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/#Kako_uzimati_cink\" title=\"Kako uzimati cink?\">Kako uzimati cink?<\/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\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/#Koja_je_preporucena_dnevna_doza_cinka\" title=\"Koja je preporu\u010dena dnevna doza cinka?\">Koja je preporu\u010dena dnevna doza cinka?<\/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\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/#Dakle_cemu_sluzi_cink_Konacni_sazetak\" title=\"Dakle, \u010demu slu\u017ei cink? Kona\u010dni sa\u017eetak\">Dakle, \u010demu slu\u017ei cink? Kona\u010dni sa\u017eetak<\/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\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cink je mineral uklju\u010den u vi\u0161e od 300 enzima u na\u0161em tijelu. Klju\u010dan je za njihovu pravilnu funkciju te pridonosi pravilnom metabolizmu svih glavnih makronutrijenata. Ali njegova uloga u tijelu je tu daleko od toga da je gotova. <strong>Bez dovoljnog unosa cinka, ni na\u0161 imunolo\u0161ki sustav ne bi ispravno funkcionirao.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tovi\u0161e, poma\u017ee u odr\u017eavanju optimalne razine testosterona i pridonosi normalnoj plodnosti. Tako\u0111er je neophodan za zdravu kosu, ko\u017eu i nokte. Sve to, ukratko, \u010dini cink <strong>jednim od najva\u017enijih mikronutrijenata u ljudskoj prehrani<\/strong>. Me\u0111utim, postoji mnogo vi\u0161e razloga da budete sigurni da unosite dovoljno ove tvari. U dana\u0161njem \u010dlanku saznat \u0107ete o najboljim izvorima cinka i njegovim suplementima.<\/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\" id=\"sto-je-cink-i-koja-je-njegova-funkcija-u-tijelu\"><span class=\"ez-toc-section\" id=\"Sto_je_cink_i_koja_je_njegova_funkcija_u_tijelu\"><\/span>\u0160to je cink i koja je njegova funkcija u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/cink\" class=\"ek-link\"><strong>Cink<\/strong><\/a>&nbsp;je esencijalni mineral koji na\u0161e tijelo ne mo\u017ee proizvesti samo te ga iz tog razloga ljudi moraju redovito unositi, bilo u obliku raznolike i uravnote\u017eene prehrane ili putem suplemenata. <strong>Mo\u017eda \u0107ete se iznenaditi koliko klju\u010dnih procesa u tijelu ne bi bilo bez cinka.<\/strong>&nbsp;<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<h3 class=\"wp-block-heading\" id=\"zasto-je-cink-toliko-vazan\">Za\u0161to je cink toliko va\u017ean?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>O njemu ovisi vi\u0161e od 300 enzimskih reakcija u tijelu, <\/strong>poput onih koje sudjeluju u probavi (metabolizam ugljikohidrata, masti, proteina i vitamina) ili funkcijama \u017eivaca koje su va\u017ene za pravilan rad cijelog tijela.<\/li>\n\n\n\n<li><strong>Potreban je za sintezu DNK<\/strong>&nbsp;koja nosi genetske informacije i sadr\u017eana je u gotovo svakoj ljudskoj stanici. Ima tako vitalnu ulogu u razvoju bebe tijekom trudno\u0107e, a tako\u0111er i tijekom adolescencije<\/li>\n\n\n\n<li><strong>Presudan je za diobu i stvaranje novih stanica <\/strong>koje potom formiraju tkiva i organe u tijelu.<\/li>\n\n\n\n<li><strong>Igra va\u017enu ulogu u imunolo\u0161kim <\/strong>funkcijama koje \u0161tite tijelo od bolesti.<\/li>\n\n\n\n<li><strong>Poma\u017ee u za\u0161titi stanica od oksidativnog stresa <\/strong>pove\u0107avaju\u0107i aktivnost antioksidansa glutationa koji se prirodno nalazi u tijelu. Osim toga, sam smanjuje negativan u\u010dinak NADPH oksidaze koja je jedan od slobodnih radikala koji uzrokuju oksidativni stres.<\/li>\n\n\n\n<li><strong>Sudjeluje u stvaranju proteina <\/strong>i tako\u0111er u rastu i regeneraciji mi\u0161i\u0107ne mase.<\/li>\n\n\n\n<li><strong>Podr\u017eava proces zacjeljivanja <\/strong>rana i poma\u017ee u odr\u017eavanju zdrave ko\u017ee.&nbsp;<span style=\"color: #ff6600\">[1-4]<\/span><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/MG_7393-1124x749.jpg\" alt=\"Kakve u\u010dinke ima cink \" class=\"wp-image-336502\" width=\"843\" height=\"562\" title=\"Kakve u\u010dinke ima cink \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_7393-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_7393-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_7393-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_7393-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"nedostatak-cinka\"><span class=\"ez-toc-section\" id=\"Nedostatak_cinka\"><\/span>Nedostatak cinka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nizak unos cinka \u010desto je prisutan u zemljama u razvoju, ali nije iznimka ni u slu\u010daju stanovni\u0161tva razvijenih zemalja. Procjenjuje se da je <strong>vi\u0161e od 17 % svjetske populacije u opasnosti od<\/strong> manjka cinka. Prema Svjetskoj zdravstvenoj organizaciji (WHO), jedna tre\u0107ina ljudi diljem svijeta izlo\u017eena je riziku od nedostatka ovog minerala. Veliki dio toga je zbog niskog unosa hranom ili slabe apsorpcije u tijelu.&nbsp;<span style=\"color: #ff6600\">[4\u20136]<\/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=\"tko-je-najvise-izlozen-riziku-od-nedostatka-cinka\">Tko je najvi\u0161e izlo\u017een riziku od nedostatka cinka?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Osobe sa zdravstvenim problemima. <\/strong>Naprimjer, zacjeljivanje rana i dugotrajne ko\u017ene bolesti pove\u0107avaju potrebe tijela za unosom cinka. Tako\u0111er, osobe s bolestima probavnog trakta (Crohnova bolest, ulcerozni kolitis), jetre, bubrega ili dijabetesa mogu imati ve\u0107e gubitke ili poreme\u0107enu apsorpciju cinka.<\/li>\n\n\n\n<li><strong>Vegetarijanci i vegani. <\/strong>Cink iz biljnih izvora obi\u010dno se manje apsorbira od onog iz \u017eivotinjskih izvora (meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, plodovi mora).<\/li>\n\n\n\n<li><strong>Trudnice i dojilje. <\/strong>Prema Europskoj agenciji za sigurnost hrane (EFSA), imaju pove\u0107anu dnevnu potrebu za cinkom do 39 % zbog razvoja fetusa ili proizvodnje maj\u010dinog mlijeka (dojenje).&nbsp;<span style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li><strong>Osobe s visokim unosom alkohola. <\/strong>U prosjeku, 30 &#8211; 50 % ljudi koji prekomjerno piju alkohol ima manjak cinka. Alkohol smanjuje njegovu apsorpciju u crijevima i pove\u0107ava izlu\u010divanje putem bubrega.<\/li>\n\n\n\n<li><strong>Oni na strogoj dijeti. <\/strong>Obi\u010dno uklju\u010duje smanjenje unosa energije, \u0161to podrazumijeva manje jedenja. U nekim slu\u010dajevima ljudi tako\u0111er izbacuju cijele skupine namirnica. Tijelu tada mogu nedostajati va\u017eni izvori hranjivih tvari, uklju\u010duju\u0107i cink.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1124x749.jpg\" alt=\"Who is at risk of zinc deficiency?\" class=\"wp-image-336405\" width=\"843\" height=\"562\" title=\"Who is at risk of zinc deficiency?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"znakovi-nedostatka-cinka\"><strong>Znakovi nedostatka cinka<\/strong><\/h3>\n\n\n\n<p>Najbolji na\u010din da saznate imate li manjak <a href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\" class=\"ek-link\">cinka<\/a>, je da vam lije\u010dnik pregleda krv. <strong>Mo\u017eda ve\u0107 imate neke simptome koji su \u010desto povezani s nedostatkom ovog minerala<\/strong>. Pogledajmo pobli\u017ee.<\/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\" type=\"1\">\n<li><strong>Smanjen ili pove\u0107an apetit. <\/strong>To je uglavnom zbog sposobnosti cinka da utje\u010de na koli\u010dinu hormona u tijelu koji reguliraju apetit. To uklju\u010duje, na primjer, leptin i grelin.<\/li>\n\n\n\n<li><strong>U\u010destala bole\u017eljivost.<\/strong>&nbsp;Jeste li u posljednje vrijeme bili bolesni \u010de\u0161\u0107e nego ina\u010de? Ako ste stalno u ciklusu \u0161mrcanja, prehlade i drugih respiratornih bolesti, mo\u017eda vam nedostaje cink. To je zato \u0161to poma\u017ee va\u0161em tijelu u borbi protiv razli\u010ditih vrsta infekcija podr\u017eavaju\u0107i va\u0161 imunolo\u0161ki sustav.<\/li>\n\n\n\n<li><strong>Oslabljena memorija i koncentracija. <\/strong>Nedostatak cinka mo\u017ee imati negativan u\u010dinak na stvaranje mo\u017edanih stanica (neurona), \u0161to obi\u010dno dovodi do o\u0161te\u0107enja pam\u0107enja, u\u010denja i drugih mo\u017edanih funkcija.<\/li>\n\n\n\n<li><strong>Slabljenje kose, noktiju i ko\u017ee. <\/strong>Ako patite od akni, opadanja kose ili lo\u0161e kvalitete noktiju, obratite pa\u017enju. Cink je klju\u010dan za zdravlje va\u0161e ko\u017ee, kose i noktiju.<\/li>\n\n\n\n<li><strong>Lo\u0161 vid. <\/strong>Vidite li svijet ne\u0161to mutnije u posljednje vrijeme? Mo\u017eda vam ne trebaju nove nao\u010dale, ve\u0107 samo nadopuna cinka. Dio je o\u010dnog tkiva, a ujedno je va\u017ean za metabolizam&nbsp;<a href=\"https:\/\/gymbeam.hr\/beta-karoten-gymbeam.html\" class=\"ek-link\"><strong>vitamina A<\/strong><\/a>, koji pridonosi zdravom vidu.<\/li>\n\n\n\n<li><strong>Naru\u0161eno seksualno zdravlje. <\/strong>Odgovaraju\u0107i unos cinka tako\u0111er je neophodan za normalnu plodnost i libido. Tako\u0111er doprinosi proizvodnji i odr\u017eavanju razine mu\u0161kog spolnog hormona testosterona. Dakle, njegov nedostatak mo\u017ee dovesti do poreme\u0107aja i na ovom podru\u010dju.<\/li>\n\n\n\n<li><strong>Smanjena u\u010dinkovitost i nedostatak energije. <\/strong>Cink igra vitalnu ulogu u metabolizmu makronutrijenata iz kojih tijelo dobiva energiju i druge tvari za pravilno funkcioniranje u svakodnevnim aktivnostima.&nbsp;<span style=\"color: #ff6600\">[7-10]<\/span><\/li>\n<\/ol>\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=\"7974,31256,42352,59140,59056,57589,29715,29715,41077,6624,58801,5331,59173,62836,62809 \" ><\/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\" id=\"kakve-ucinke-ima-cink-i-za-sto-je-zapravo-dobar\"><span class=\"ez-toc-section\" id=\"Kakve_ucinke_ima_cink_i_za_sto_je_zapravo_dobar\"><\/span>Kakve u\u010dinke ima cink i za \u0161to je zapravo dobar?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji niz razloga da se osigura adekvatan unos cinka. Ovaj nutrijent sudjeluje u optimalnom funkcioniranju cijelog organizma i <strong>dobro je znati za\u0161to na njega treba obratiti pa\u017enju.<\/strong> U nekim podru\u010djima u vezi s tjelesnim funkcijama, to je zapravo bitno. \u0160to cink podr\u017eava?<\/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=\"1-cink-je-vazan-za-pravilno-funkcioniranje-imunoloskog-sustava\">1. Cink je va\u017ean za pravilno funkcioniranje imunolo\u0161kog sustava<\/h3>\n\n\n\n<p>Cink igra va\u017enu ulogu u razvoju imunolo\u0161kog sustava i i dalje je va\u017ean za njegovu pravilnu funkciju. Prema brojnim istra\u017eivanjima, njegova suplementacija mo\u017ee smanjiti rizik od odre\u0111enih bolesti. Poti\u010de aktivnost bijelih krvnih stanica koje imaju sposobnost borbe protiv virusa i bakterija. Istodobno, poma\u017ee makrofagima (imunim stanicama) da obavljaju svoju funkciju u apsorpciji nepoznatih i potencijalno opasnih \u010destica u tijelu.&nbsp;<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>Tako\u0111er biste trebali paziti da unosite dovoljno cinka ako se \u010desto prehladite. Prema studijama, suplementacija ovom tvari mo\u017ee smanjiti trajanje i ozbiljnost simptoma respiratornih bolesti kao \u0161to su prehlada ili ka\u0161alj.&nbsp;<span style=\"color: #ff6600\">[4]<\/span><\/p>\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 bi vam druge tvari mogle pomo\u0107i kod bolesti di\u0161nog sustava, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/koji-dodaci-prehrani-vam-mogu-pomoci-u-borbi-protiv-gripe-i-prehlade\/\" class=\"ek-link\"><strong>Koji dodaci prehrani mogu pomo\u0107i kod gripe i prehlade?<\/strong><\/a><\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_4448_Facetune_29-04-2021-23-40-40-750x1124.jpeg\" alt=\"Cink ja\u010da imunitet, kosu i nokte\" class=\"wp-image-336419\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4448_Facetune_29-04-2021-23-40-40-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4448_Facetune_29-04-2021-23-40-40-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4448_Facetune_29-04-2021-23-40-40-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4448_Facetune_29-04-2021-23-40-40-1366x2048.jpeg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_4448_Facetune_29-04-2021-23-40-40-scaled.jpeg 1708w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/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=\"2-cink-ima-pozitivan-ucinak-na-zdravlje-kose-i-noktiju\">2. Cink ima pozitivan u\u010dinak na zdravlje kose i noktiju<\/h3>\n\n\n\n<p>Uz adekvatan unos cinka, potaknut \u0107ete rast kose od korijena. Ovaj mineral <strong>poti\u010de pravilnu funkciju i obnovu folikula dlake iz kojih kosa raste. <\/strong>Dapa\u010de, pozitivan u\u010dinak cinka na rast kose potvr\u0111en je i u studijama u kojima su ga koristili pacijenti s alopecijom (pretjeranim gubitkom kose). Ovi ljudi \u010desto imaju manjak cinka, a pove\u0107ani unos ove tvari u mnogim je slu\u010dajevima pomogao vratiti rast kose.&nbsp;<span style=\"color: #ff6600\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cink je tako\u0111er klju\u010dan za snagu i cjelokupno zdravlje noktiju. To je uglavnom zbog njegovog <strong>pozitivnog u\u010dinka na rast stanica iz kojih se formiraju nokti<\/strong>. Poma\u017ee da budu jaki i da se ne lome. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nije samo cink va\u017ean za zdravu kosu. Ako se pitate koji su ostali dodaci prehrani najkorisniji u njezi kose, pro\u010ditajte na\u0161 \u010dlanak<a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-kvalitetu-kose-i-koji-su-vitamini-najbolji-za-to\/\" class=\"ek-link\"><strong>&nbsp;Kako pobolj\u0161ati kvalitetu kose i koji su vitamini najbolji za to?<\/strong><\/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\" id=\"3-cink-je-kljucan-za-zdravu-kozu\">3. Cink je klju\u010dan za zdravu ko\u017eu<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/cink\" class=\"ek-link\">Cink<\/a>&nbsp;je tako\u0111er klju\u010dan za odr\u017eavanje zdrave ko\u017ee. Pridonosi <strong>integritetu ko\u017ee, regeneraciji i stvaranju novih stanica ko\u017ee<\/strong>. Osim toga, poti\u010de transport vitamina A iz jetre do ko\u017ee, \u0161to poma\u017ee u odr\u017eavanju optimalne hidratacije i zdravog izgleda. Osim toga, blagotvorno djelovanje cinka koristi se i u kozmeti\u010dkim proizvodima, kao \u0161to su kreme za osjetljivu i nadra\u017eenu ko\u017eu. <span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Kada se istra\u017euje djelovanje cinka u tijelu, tako\u0111er je utvr\u0111eno da <strong>poti\u010de stvaranje keratina i kolagena.<\/strong> To su glavni proteini koji se nalaze u ko\u017ei. Tako\u0111er su neophodni za elasti\u010dnost (fleksibilnost), \u010dvrsto\u0107u i otpornost ko\u017ee na vanjske utjecaje. Zahvaljuju\u0107i svojim antioksidativnim svojstvima, cink tako\u0111er poma\u017ee u <strong>za\u0161titi ko\u017ee od negativnih u\u010dinaka UV zraka<\/strong> koje prodiru u ko\u017eu od sunca. <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koji drugi hranjivi sastojci mogu pomo\u0107i u odr\u017eavanju zdrave ko\u017ee tijekom sun\u010danja, pogledajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/\" class=\"ek-link\"><strong>Najbolje namirnice i hranjive tvari za preplanuli ten i mladena\u010dku ko\u017eu.<\/strong><\/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\" id=\"4-cink-podrzava-proizvodnju-i-odrzavanje-razine-testosterona\">4. Cink podr\u017eava proizvodnju i odr\u017eavanje razine testosterona<\/h3>\n\n\n\n<p>Koli\u010dina cinka u tijelu tako\u0111er je povezana s razinom hormona testosterona. Utje\u010de na pretvorbu kolesterola i drugih tvari iz kojih nastaje testosteron u tijelu. Optimalne razine ovog hormona va\u017ene su za <strong>mu\u0161ko spolno zdravlje, plodnost, libido i proizvodnju sperme. Tako\u0111er igra ulogu u veli\u010dini i snazi mi\u0161i\u0107a.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Testosteron nije prerogativ samo mu\u0161karaca. Sasvim prirodno, i \u017eene ga imaju u tijelu u puno manjoj mjeri. Kod njih utje\u010de na odr\u017eavanje <strong>jakih kostiju, na funkciju jajnika i<\/strong>, kao i u slu\u010daju mu\u0161kih ekvivalenata, utje\u010de na spolni libido. Stoga ni \u017eene ni mu\u0161karci ne bi smjeli podcijeniti dovoljan unos cinka. <span style=\"color: #ff6600\">[15-16]<\/span><\/p>\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 probleme nedostatak testosterona mo\u017ee uzrokovati u tijelu, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/\" class=\"ek-link\">&nbsp;10 <strong>znakova nedostatka testosterona \u2013 \u0161to ga uzrokuje i kako ga rije\u0161iti?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/Janko_1-1124x749.jpeg\" alt=\"Cink poti\u010de proizvodnju testosterona\" class=\"wp-image-336433\" width=\"843\" height=\"562\" title=\"Cink poti\u010de proizvodnju testosterona\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Janko_1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Janko_1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Janko_1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Janko_1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"5-cink-pomaze-u-ublazavanju-menstrualnih-simptoma\">5. Cink poma\u017ee u ubla\u017eavanju menstrualnih simptoma<\/h3>\n\n\n\n<p>Ako ste jedna od \u017eena koje se svaki mjesec bore s te\u0161kim simptomima PMS-a (predmenstrualnog sindroma), poput promjena raspolo\u017eenja ili glavobolje, poku\u0161ajte se usredoto\u010diti na unos cinka. Cink utje\u010de na razinu hormona progesterona \u010dije fluktuacije mogu uzrokovati ove simptome. Tako\u0111er mo\u017ee <strong>pomo\u0107i u ubla\u017eavanju simptoma kod \u017eena koje pate od dismenoreje (bolne mjese\u010dnice).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U jednoj studiji, neke sudionice s dismenorejom uzimale su 50 mg cinka dva puta dnevno \u010detiri dana prije po\u010detka menstruacije. U usporedbi sa \u017eenama koje nisu suplementirale s cinkom, izvijestile su o lak\u0161im menstrualnim simptomima i manje krvarenja. Nisu imale toliko glavobolja, nisu se osje\u0107ale toliko umorno i malo lak\u0161e su se snalazile u svakodnevnim aktivnostima. To su razlozi za\u0161to je cink popularna komponenta slo\u017eenih <a href=\"https:\/\/gymbeam.hr\/pink-balance-beastpink.html\" class=\"ek-link\">dodataka prehrani<\/a>&nbsp;za odr\u017eavanje hormonske ravnote\u017ee \u017eena. <span style=\"color: #ff6600\" class=\"tadv-color\">[13, 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\" id=\"6-cink-podrzava-zdravlje-ociju\">6. Cink podr\u017eava zdravlje o\u010diju<\/h3>\n\n\n\n<p>Cink je najrasprostranjeniji mineral u mre\u017enici. Nije ni \u010dudo \u0161to zna\u010dajno utje\u010de na zdravlje oka. Dio je o\u010dnog pigmenta (boje) i tako\u0111er <strong>igra ulogu u obnavljanju rodopsina<\/strong>. Ovaj vizualni pigment je osjetljiv na svjetlost i nalazi se na samom po\u010detku onih procesa zahvaljuju\u0107i kojima mo\u017eemo gledati. Osim toga, cink<strong> podr\u017eava metabolizam vitamina A <\/strong>iz kojeg nastaje rodopsin. Njegova se suplementacija preporu\u010da osobama koje \u017eele za\u0161tititi svoje o\u010di od bolesti povezane sa starenjem \u2013 makularne degeneracije. Nije toliko iznena\u0111uju\u0107e da se cink obi\u010dno dodaje <a href=\"https:\/\/gymbeam.hr\/podrska-za-vid-gymbeam.html\" class=\"ek-link\">suplementima<\/a>&nbsp;za potporu vida. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/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 mo\u017eete pove\u0107ati unos vitamina A beta-karotenom. Ako vas zanimaju ostale dobrobiti ovog poznatog antioksidansa, pro\u010ditajte na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/beta-karoten-biljni-izvor-vitamina-a-ne-samo-za-nase-oci-i-kozu\/\" class=\"ek-link\"><strong>Beta-karoten \u2013 biljni izvor vitamina A za va\u0161e o\u010di i ko\u017eu.<\/strong><\/a><\/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\/2022\/01\/unnamed-843x1124.jpg\" alt=\"Cink podr\u017eava zdravlje o\u010diju i rad mozga\" class=\"wp-image-336521\" title=\"Cink podr\u017eava zdravlje o\u010diju i rad mozga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/unnamed-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/unnamed-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/unnamed-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/unnamed-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/unnamed-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<h3 class=\"wp-block-heading\" id=\"7-cink-je-takoder-vazan-za-pamcenje-i-druge-mozdane-funkcije\">7. Cink je tako\u0111er va\u017ean za pam\u0107enje i druge mo\u017edane funkcije<\/h3>\n\n\n\n<p>Cink tako\u0111er igra ulogu u pravilnom funkcioniranju mozga. Zapravo, nalazi se u visokim koncentracijama u dijelu mozga koji se zove hipokampus. <strong>To utje\u010de na psihu, a tako\u0111er je va\u017ean i za pohranu informacija i dugotrajno pam\u0107enje<\/strong>. Studije su tako\u0111er otkrile da cink utje\u010de na neurotrofni faktor mozga (BDFN). Ovo je klju\u010dna molekula koja je povezana s u\u010denjem i pam\u0107enjem. <strong>Adekvatan unos ove tvari podr\u017eat \u0107e zna\u010dajne mo\u017edane funkcije<\/strong> koje su klju\u010dne, primjerice, prilikom u\u010denja za ispite, obavljanja radnih obveza, ali i u svakodnevnom \u017eivotu. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se \u0161to vam jo\u0161 osim cinka mo\u017ee pomo\u0107i u koncentraciji i drugim mo\u017edanim funkcijama? Saznajte u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-koncentraciju-i-ostati-usredotocen-na-poslu-i-tijekom-ucenja\/\" class=\"ek-link\"><strong>Kako pobolj\u0161ati koncentraciju i ostati usredoto\u010den na poslu i tijekom u\u010denja?<\/strong><\/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\" id=\"8-cink-potice-zacjeljivanje-rana\">8. Cink poti\u010de zacjeljivanje rana <\/h3>\n\n\n\n<p>Cink igra va\u017enu ulogu u pravilnom zacjeljivanju rana, poput onih uzrokovanih opeklinama ili drugim o\u0161te\u0107enjima ko\u017ee. Sudjeluje u stvaranju i diobi novih stanica, a tako\u0111er poma\u017ee u za\u0161titi tijela od infekcije. Osim toga, <strong>doprinosi stvaranju vezivnog tkiva poput<\/strong> <a href=\"https:\/\/gymbeam.hr\/kolagen-beauty-shot-beastpink.html\" class=\"ek-link\"><strong>kolagena<\/strong><\/a><strong>.<\/strong>&nbsp;To je tada klju\u010dno za elasti\u010dnost i odr\u017eavanje cjelokupnog zdravlja ko\u017ee. Osim toga, podr\u017eava pravilno funkcioniranje&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-dodatak-za-zglobove\/\" class=\"ek-link\">zglobova<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kako-dopuniti-cink\"><span class=\"ez-toc-section\" id=\"Kako_dopuniti_cink\"><\/span>Kako dopuniti cink?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda ste pomislili, \u010ditaju\u0107i sve ove prednosti, da niste sigurni u \u010demu je zapravo sadr\u017ean cink. Od hrane, kamenice su najbogatiji izvor. Ne brinite, ako niste ljubitelj morskih plodova, cink <strong>mo\u017eete dobiti i iz uobi\u010dajenih namirnica<\/strong> kao \u0161to su govedina ili grah. Osim toga, mo\u017eete ga prona\u0107i u mnogim <strong>dodacima prehrani<\/strong>. To \u0107e vam jednostavno pomo\u0107i da postignete preporu\u010denu dnevnu dozu cinka.<\/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=\"1-cink-u-namirnicama\">1. Cink u namirnicama<\/h3>\n\n\n\n<p>Koje namirnice treba uklju\u010diti u prehranu za adekvatan unos cinka? <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Proizvod<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koli\u010dina cinka na 100g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kamenice<\/td><td class=\"has-text-align-center\" data-align=\"center\">39.3mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" class=\"ek-link\">Suncokretove sjemenke<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">7.81mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/indijski-orah.html\" class=\"ek-link\">Indijski ora\u0161\u010di\u0107i<\/a> i <a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" class=\"ek-link\">maslac od indijskih ora\u0161\u010di\u0107a <\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">5.6mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" class=\"ek-link\">Zob<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.64mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.62mg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.37mg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" class=\"ek-link\">Bademi<\/a> i <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-badema-gymbeam.html\" class=\"ek-link\">bademov maslac&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.31mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Piletina<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.47mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jaja<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.24mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"sto-utjece-na-apsorpciju-cinka-iz-hrane\">\u0160to utje\u010de na apsorpciju cinka iz hrane?<\/h4>\n\n\n\n<p>Ako vi\u0161e volite biljnu prehranu, trebali biste jo\u0161 vi\u0161e paziti na unos cinka. To je zato \u0161to se cink obi\u010dno te\u017ee apsorbira u biljnoj hrani. To je uglavnom zbog <strong>sadr\u017eaja fitata,<\/strong> koji je prirodna komponenta biljaka i igra ulogu skladi\u0161tenja (izvor fosfora). Me\u0111utim, mogu se vezati i za cink, \u0161to <strong>naknadno sprje\u010dava njegovu pravilnu apsorpciju<\/strong>. To ga onda mo\u017ee smanjiti<strong> za 5 &#8211; 15%.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, neke metode kuhanja mogu smanjiti koli\u010dinu fitata i njihov negativan u\u010dinak na apsorpciju minerala u hrani. Prema studijama i ustaljenoj praksi ljubitelja biljne hrane, namakanje ora\u0161astih plodova ili ostavljanje sjemenki da proklijaju &#8211; djeluje. Fermentacija se tako\u0111er dokazala u tom pogledu, smatraju stru\u010dnjaci. Naprimjer, mo\u017eete probati <a href=\"https:\/\/gymbeam.hr\/blog\/fitness-recept-fermentirana-overnight-zobena-kasa-s-orasastim-plodovima-i-vocem\/\" class=\"ek-link\">fermentiranu zob za doru\u010dak<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[21]<\/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=\"2-cink-u-dodacima-prehrani\">2. Cink u dodacima prehrani<\/h3>\n\n\n\n<p>Cink se mo\u017ee na\u0107i u \u0161irokom rasponu dodataka prehrani, samostalno ili kao dio sveobuhvatnog suplementa za podr\u0161ku cjelokupnom zdravlju. Tako\u0111er se dodaje funkcionalnim i <a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a> napitcima. Prilikom odabira suplemenata, me\u0111utim, va\u017eno je obratiti pozornost na <strong>oblik u kojem se cink nalazi u njima<\/strong>. To je zato \u0161to utje\u010de na apsorpciju ovog minerala u tijelo. <span style=\"color: #ff6600\" class=\"tadv-color\">[22\u201324]<\/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>Oblici cinka koji se bolje apsorbiraju:<\/strong>&nbsp;kelat (u spoju kao cink bisglicinat), citrat, glukonat, orotat, acetat i liposomalni cink<\/li>\n\n\n\n<li><strong>Oblici cinka koji se slabije apsorbiraju:<\/strong>&nbsp;oksid i sulfat<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/klancir052020-100-1124x749.jpg\" alt=\"Kelirani oblik cinka\" class=\"wp-image-336463\" width=\"843\" height=\"562\" title=\"Kelirani oblik cinka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/klancir052020-100-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/klancir052020-100-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/klancir052020-100-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/klancir052020-100-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"kako-uzimati-cink\"><span class=\"ez-toc-section\" id=\"Kako_uzimati_cink\"><\/span>Kako uzimati cink?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/cink-kelat-100-tab-gymbeam.html\" class=\"ek-link\">Kelatni spoj<\/a>&nbsp;trenutno se smatra oblikom cinka koji se, nakon liposomalnog oblika, najvi\u0161e apsorbira . U kelatnom spoju vezan je za druge tvari (aminokiseline). <strong>U ovom kompleksu je tijelu dostupniji, <\/strong>a tako\u0111er pove\u0107ava za\u0161titu cinka od negativnog utjecaja nekih tvari koje smanjuju njegovu apsorpciju, kao \u0161to su spomenuti fitati. <span style=\"color: #ff6600\" class=\"tadv-color\">[23, 30]<\/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=\"kada-uzimati-cink\">Kada uzimati cink?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cink je jedan od esencijalnih minerala <\/strong>pa ga na\u0161e tijelo ne mo\u017ee sam stvoriti. Stoga potpuno ovisi o na\u0161em unosu prehranom i suplementima. U idealnom slu\u010daju, u prehranu redovito uklju\u010dite hranu bogatu cinkom. Alternativno, svoj unos mo\u017eete podr\u017eati suplementima<strong>.<\/strong><\/li>\n\n\n\n<li><strong>U slu\u010daju dodataka prehrani, preporu\u010da se uzimanje izme\u0111u obroka.<\/strong>&nbsp;Tako izbjegavate interakcije s drugim hranjivim tvarima iz hrane koje bi mogle smanjiti njezinu apsorpciju (to nije slu\u010daj s keliranim cinkom). Me\u0111utim, ako smatrate da vam cink stvara probleme na prazan \u017eeludac, umjesto toga uzmite ovaj mineral uz hranu. <span style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li><strong>Suplemente cinka se tako\u0111er ne preporu\u010da uzimati u isto vrijeme s onima koji sadr\u017ee kalcij i \u017eeljezo <\/strong>(ne odnosi se na kelatirani cink), jer ovi minerali tako\u0111er mogu smanjiti apsorpciju cinka. <span style=\"color: #ff6600\">[24]<\/span><\/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\" id=\"koja-je-preporucena-dnevna-doza-cinka\"><span class=\"ez-toc-section\" id=\"Koja_je_preporucena_dnevna_doza_cinka\"><\/span>Koja je preporu\u010dena dnevna doza cinka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Europska agencija za sigurnost hrane (EFSA)<\/strong>&nbsp;preporu\u010duje dnevni unos od&nbsp;<strong>9,4 &#8211; 16,3 mg za odrasle mu\u0161karce i 7,5 &#8211; 12,7 mg za \u017eene,<\/strong>&nbsp;pri \u010demu je ve\u0107a doza primjerena za one s ve\u0107im unosom fitata. Tijekom trudno\u0107e i dojenja, \u017eene bi tu koli\u010dinu trebale dodatno pove\u0107ati za 1,6 &#8211; 2,9 mg dnevno. <span style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li><strong>Dru\u0161tvo za prehranu zemalja njema\u010dkog govornog podru\u010dja (DACH)<\/strong>&nbsp;preporu\u010duje dozu od <strong>11 &#8211; 16 mg<\/strong>&nbsp;na dan za mu\u0161karce i <strong>7 &#8211; 10 mg<\/strong>&nbsp;na dan za \u017eene. Ova 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\">[27]<\/span><\/li>\n\n\n\n<li>Osobe s niskom apsorpcijom cinka, probavnim problemima ili zacjeljivanjem rana trebaju imati <strong>ve\u0107i unos cinka.<\/strong><\/li>\n\n\n\n<li><strong>Za sporta\u0161e, ve\u0107i unos cinka mogao bi pomo\u0107i u odr\u017eavanju imunolo\u0161ke funkcije <\/strong>tijekom zahtjevnih treninga. U studijama je doza od<strong> 25 mg cinka dnevno <\/strong>imala pozitivan u\u010dinak u tom pogledu. <span style=\"color: #ff6600\">[28]<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-gymbeam-7-of-23-1124x749.jpg\" alt=\"Preporu\u010deni unos cinka\" class=\"wp-image-336477\" width=\"843\" height=\"562\" title=\"Preporu\u010deni unos cinka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-gymbeam-7-of-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-gymbeam-7-of-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-gymbeam-7-of-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-gymbeam-7-of-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sto-se-moze-dogoditi-nakon-predoziranja-cinkom\">\u0160to se mo\u017ee dogoditi nakon predoziranja cinkom?<\/h3>\n\n\n\n<p>Ne samo nedostatak, ve\u0107 i dugotrajan pretjerani unos cinka mo\u017ee uzrokovati niz problema. To uklju\u010duje <strong>gubitak apetita, mu\u010dninu, povra\u0107anje i druge probavne pote\u0161ko\u0107e<\/strong>. Zatim se javljaju bolovi u trbuhu ili glavobolje. Doze od \u010dak 150 &#8211; 450 mg cinka tako\u0111er su povezane sa smanjenjem apsorpcije bakra u tijelu, \u0161to onda mo\u017ee rezultirati anemijom zbog nedostatka bakra. Tako visoke razine cinka tako\u0111er mogu negativno utjecati na funkciju \u017eeljeza u tijelu, kao i na imunitet. Iz tog razloga, bolje je pridr\u017eavati se gore preporu\u010denih doza. Ako cink unosite iz hrane i ne pretjerujete s suplementacijom, ne morate brinuti o predoziranju cinkom. <span style=\"color: #ff6600\">[4]<\/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\" id=\"dakle-cemu-sluzi-cink-konacni-sazetak\"><span class=\"ez-toc-section\" id=\"Dakle_cemu_sluzi_cink_Konacni_sazetak\"><\/span>Dakle, \u010demu slu\u017ei cink? Kona\u010dni sa\u017eetak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poma\u017ee u odr\u017eavanju normalnog stanja kostiju, kose, noktiju i ko\u017ee.<\/li>\n\n\n\n<li>Doprinosi normalnom metabolizmu masnih kiselina, ugljikohidrata i drugih makronutrijenata.<\/li>\n\n\n\n<li>Podr\u017eava normalne kognitivne funkcije kao \u0161to su pam\u0107enje, koncentracija ili pa\u017enja.<\/li>\n\n\n\n<li>Igra ulogu u normalnoj sintezi DNK kako bi se osigurao pravilan razvoj tijela.<\/li>\n\n\n\n<li>Poma\u017ee u odr\u017eavanju normalne razine testosterona u krvi.<\/li>\n\n\n\n<li>Poti\u010de plodnost i reprodukciju.<\/li>\n\n\n\n<li>Sudjeluje u sintezi proteina.<\/li>\n\n\n\n<li>Doprinosi odr\u017eavanju zdravog vida.<\/li>\n\n\n\n<li>Podr\u017eava imunolo\u0161ku funkciju.<\/li>\n\n\n\n<li>\u0160titi stanice od oksidativnog stresa.<\/li>\n\n\n\n<li>Uklju\u010den u proces diobe stanica.<\/li>\n\n\n\n<li>Poma\u017ee u odr\u017eavanju acidobazne ravnote\u017ee u tijelu. <span style=\"color: #ff6600\">[29]<\/span><\/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\" id=\"sto-valja-zapamtiti\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to ste pro\u010ditali dana\u0161nji \u010dlanak, ve\u0107 znate da nikako ne smijete podcjenjivati svoj unos cinka. Mo\u017ee vam pomo\u0107i da <strong>pobolj\u0161ate kvalitetu va\u0161e kose, ko\u017ee i noktiju.<\/strong> Tako\u0111er \u0107ete ga cijeniti kada trebate u\u010diti za ispit ili se \u0161to vi\u0161e koncentrirati na posao. Tako\u0111er \u0107e pomo\u0107i u <strong>odr\u017eavanju razine testosterona<\/strong> koji je, naprimjer, klju\u010dan za <strong>rast mi\u0161i\u0107a<\/strong>. Isto tako, mo\u017ee podr\u017eati hormonalno zdravlje \u017eena i ubla\u017eiti neke menstrualne simptome. Dakle, uz adekvatan unos, mo\u017eete vidjeti pobolj\u0161anja u mnogim podru\u010djima svog \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak i iz njega ste izvukli korisne informacije, podijelite ga sa svojim prijateljima. To \u0107e i njima pomo\u0107i da saznaju za\u0161to je cink toliko va\u017ean za na\u0161e zdravlje.<\/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\/zinc\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZinc\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/hair-nails-and-skin\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHair, nails and skin\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Cink podr\u017eava zdravlje kose i ko\u017ee, poma\u017ee kod PMS-a i poma\u017ee u odr\u017eavanju razine testosterona. Koje druge u\u010dinke ima i u kojoj se hrani najvi\u0161e nalazi?<\/p>\n","protected":false},"author":129,"featured_media":336364,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,6644,7448,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-338744","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-imunitet-hr","10":"tag-testosteron-hr","11":"tag-zdravlje-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>Cink: za \u0161to je dobar, \u0161to uzrokuje njegov nedostatak i koji su najbolji izvori? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010cemu slu\u017ei cink? 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