{"id":348361,"date":"2022-03-22T12:56:44","date_gmt":"2022-03-22T11:56:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=348361"},"modified":"2024-05-30T13:39:15","modified_gmt":"2024-05-30T11:39:15","slug":"zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/","title":{"rendered":"Zinc: la ce este bun, ce \u00eei cauzeaz\u0103 deficien\u021ba \u0219i care sunt cele mai bune surse?"},"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.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/#Ce_este_zincul_si_care_este_functia_acestuia_in_organism\" title=\"Ce este zincul \u0219i care este func\u021bia acestuia \u00een organism?\">Ce este zincul \u0219i care este func\u021bia acestuia \u00een organism?<\/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.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/#Deficitul_de_zinc\" title=\"Deficitul de zinc\">Deficitul de zinc<\/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.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/#Ce_efecte_are_zincul_si_la_ce_este_bun_de_fapt\" title=\"Ce efecte are zincul \u0219i la ce este bun de fapt?\">Ce efecte are zincul \u0219i la ce este bun de fapt?<\/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.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/#Cum_sa_suplimentati_aportul_de_zinc\" title=\"Cum s\u0103 suplimenta\u021bi aportul de zinc?\">Cum s\u0103 suplimenta\u021bi aportul de zinc?<\/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.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/#Cum_sa_consumati_zincul\" title=\"Cum s\u0103 consuma\u021bi zincul?\">Cum s\u0103 consuma\u021bi zincul?<\/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.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/#Care_este_doza_zilnica_recomandata_de_zinc\" title=\"Care este doza zilnic\u0103 recomandat\u0103 de zinc?\">Care este doza zilnic\u0103 recomandat\u0103 de zinc?<\/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.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/#Asadar_la_ce_este_bun_zincul_Un_rezumat_final\" title=\"A\u0219adar, la ce este bun zincul? Un rezumat final\">A\u0219adar, la ce este bun zincul? Un rezumat final<\/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.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zincul este un mineral implicat \u00een <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/peste\/\" class=\"ek-link\">peste<\/a> 300 de enzime din corpul uman, esen\u021bial pentru func\u021bionarea corect\u0103 a acestora \u0219i care contribuie la metabolismul corect al tuturor macronutrien\u021bilor majori. \u00cens\u0103 rolul s\u0103u \u00een organism nu const\u0103 doar \u00een cele men\u021bionate anterior. <strong>F\u0103r\u0103 un aport suficient de zinc, sistemul imunitar nu ar func\u021biona corect.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, ajut\u0103 la men\u021binerea nivelului optim de testosteron \u0219i contribuie la normalizarea fertilit\u0103\u021bii. De asemenea, este extrem de important pentru s\u0103n\u0103tatea p\u0103rului, a pielii \u0219i a unghiilor. Toate acestea, pe scurt, fac din zinc <strong>unul dintre cei mai importan\u021bi micronutrien\u021bi din alimenta\u021bia uman\u0103<\/strong>. Totu\u0219i, exist\u0103 multe alte motive pentru a v\u0103 asigura c\u0103 ave\u021bi un aport suficient din aceast\u0103 substan\u021b\u0103. \u00cen articolul de ast\u0103zi, ve\u021bi afla despre cele mai bune surse de zinc \u0219i suplimentele sale.<\/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=\"Ce_este_zincul_si_care_este_functia_acestuia_in_organism\"><\/span>Ce este zincul \u0219i care este func\u021bia acestuia \u00een organism?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/zinc\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zincul<\/strong><\/a>&nbsp;este un mineral esen\u021bial pe care organismul nostru nu \u00eel poate produce de unul singur, iar din acest motiv oamenii trebuie s\u0103-l primeasc\u0103 \u00een mod regulat, fie sub forma unei alimenta\u021bii variate \u0219i echilibrate, fie prin suplimente. <strong>Posibil s\u0103 v\u0103 surprind\u0103 c\u00e2te procese cheie din organism nu ar avea loc f\u0103r\u0103 zinc.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De ce este zincul at\u00e2t de important? <\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>De acesta depind peste 300 de reac\u021bii enzimatice din organism<\/strong>, cum ar fi cele implicate \u00een digestie (metabolismul carbohidra\u021bilor, gr\u0103similor, proteinelor \u0219i vitaminelor) sau ale func\u021biilor nervoase care sunt importante pentru buna func\u021bionare a \u00eentregului organism.<\/li>\n\n\n\n<li><strong>Este necesar pentru sinteza ADN-ului<\/strong>, care poart\u0103 informa\u021bii genetice \u0219i este con\u021binut \u00een aproape fiecare celul\u0103 uman\u0103. Joac\u0103 un rol foarte important \u00een dezvoltarea bebelu\u0219ului \u00een timpul sarcinii \u0219i, de asemenea, \u00een timpul adolescen\u021bei.<\/li>\n\n\n\n<li><strong>Esen\u021bial pentru divizarea \u0219i formarea de noi celule<\/strong>, care apoi formeaz\u0103 \u021besuturi \u0219i organe \u00een organism.<\/li>\n\n\n\n<li><strong>Joac\u0103 un rol important \u00een func\u021biile imunitare<\/strong> care protejeaz\u0103 organismul de boli.<\/li>\n\n\n\n<li><strong>Ajut\u0103 la protejarea celulelor \u00eempotriva stresului oxidativ<\/strong> prin cre\u0219terea activit\u0103\u021bii glutationului antioxidant, care se g\u0103se\u0219te \u00een mod natural \u00een organism. \u00cen plus, reduce efectul negativ al NADPH oxidazei, care este unul dintre radicalii liberi ce provoac\u0103 stresul oxidativ.<\/li>\n\n\n\n<li><strong>Implicat \u00een formarea proteinelor<\/strong> \u0219i, de asemenea, \u00een cre\u0219terea \u0219i regenerarea masei musculare.<\/li>\n\n\n\n<li><strong>Sus\u021bine procesul de vindecare a r\u0103nilor<\/strong> \u0219i ajut\u0103 la men\u021binerea s\u0103n\u0103t\u0103\u021bii pielii. <span style=\"color: #ff6600\">[1-4]<\/span><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/MG_7393-1124x749.jpg\" alt=\"Care sunt efectele zincului? \" class=\"wp-image-336502\" title=\"Care sunt efectele zincului? \" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deficitul_de_zinc\"><\/span>Deficitul de zinc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aportul sc\u0103zut de zinc se g\u0103se\u0219te adesea \u00een \u021b\u0103rile \u00een curs de dezvoltare, dar nu este excep\u021bional nici \u00een cazul popula\u021biei \u021b\u0103rilor dezvoltate. Se estimeaz\u0103 c\u0103 <strong>peste 17% din popula\u021bia lumii este expus\u0103 riscului de deficit de zinc<\/strong>. Potrivit Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii (OMS), o treime dintre oamenii din \u00eentreaga lume sunt expu\u0219i riscului de deficien\u021b\u0103 a acestui mineral. O mare parte din aceasta se datoreaz\u0103 aportului alimentar sc\u0103zut sau absorb\u021biei slabe \u00een organism. <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\">Cine este cel mai expus riscului de deficit de zinc?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Persoanele cu probleme de s\u0103n\u0103tate<\/strong>. De exemplu, vindecarea r\u0103nilor \u0219i afec\u021biunile pe termen lung ale pielii cresc cerin\u021bele organismului pentru aportul de zinc. De asemenea, persoanele cu boli ale tractului digestiv (boala Crohn, colita ulcerativ\u0103), ficatului, rinichilor sau diabetului pot avea pierderi mai mari de zinc sau o absorb\u021bie defectuoas\u0103.<\/li>\n\n\n\n<li><strong>Persoanele vegetariene \u0219i vegane<\/strong>. Zincul din surse vegetale este de obicei mai pu\u021bin absorbabil dec\u00e2t cel din surse animale (carne, pe\u0219te, fructe de mare).<\/li>\n\n\n\n<li><strong>Femeile \u00eens\u0103rcinate sau care al\u0103pteaz\u0103<\/strong>. Potrivit Autorit\u0103\u021bii Europene pentru Siguran\u021ba Alimentar\u0103 (EFSA), acestea au un necesar zilnic de zinc crescut de p\u00e2n\u0103 la 39% din cauza dezvolt\u0103rii fetale sau a produc\u021biei de lapte matern (lacta\u021bie). <span style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li><strong>Persoanele cu un consum mare de alcool<\/strong>. \u00cen medie, 30-50% dintre persoanele care consum\u0103 alcool \u00een exces au deficit de zinc. Alcoolul reduce absorb\u021bia acestuia \u00een intestine, \u00eens\u0103 cre\u0219te \u0219i excre\u021bia sa de c\u0103tre rinichi.<\/li>\n\n\n\n<li><strong>\u00cen cazul unei diete stricte<\/strong>. De obicei, aceasta implic\u0103 o reducere a aportului de energie, ceea ce presupune c\u0103 ve\u021bi m\u00e2nca mai pu\u021bin. \u00cen unele cazuri, oamenii elimin\u0103 din alimenta\u021bie \u0219i grupuri \u00eentregi de alimente. A\u0219adar, este posibil ca organismul s\u0103 nu aib\u0103 surse importante de nutrien\u021bi, inclusiv zinc.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-1124412188-1124x749.jpg\" alt=\"Cine este expus riscului de deficit de zinc?\" class=\"wp-image-336405\" title=\"Cine este expus riscului de deficit de zinc?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Semnele deficitului de zinc<\/h3>\n\n\n\n<p>Cel mai bun mod de a afla dac\u0103 ave\u021bi deficit de&nbsp;<a href=\"https:\/\/gymbeam.ro\/zinc-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a> este s\u0103 v\u0103 face\u021bi un test de s\u00e2nge la trimiterea medicului vostru de familie, <strong>\u00eens\u0103 este posibil s\u0103 ave\u021bi deja unele simptome care sunt adesea asociate cu o deficien\u021b\u0103 a acestui mineral<\/strong>. Haide\u021bi s\u0103 arunc\u0103m o privire mai atent\u0103 asupra acestui aspect.<\/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>Sc\u0103derea sau cre\u0219terea apetitului<\/strong>. Acest lucru se datoreaz\u0103 \u00een principal capacit\u0103\u021bii zincului de a afecta cantitatea de hormoni din organism care regleaz\u0103 apetitul. Acestea includ, de exemplu, leptina \u0219i grelina.<\/li>\n\n\n\n<li><strong>\u00cemboln\u0103viri frecvente<\/strong>. V-a\u021bi \u00eemboln\u0103vit mai des dec\u00e2t de obicei \u00een ultima vreme? Dac\u0103 sunte\u021bi \u00een mod constant r\u0103ci\u021bi sau ave\u021bi alte afec\u021biuni respiratorii, este posibil s\u0103 ave\u021bi lips\u0103 de zinc. Acest lucru se datoreaz\u0103 faptului c\u0103 acest mineral v\u0103 ajut\u0103 organismul s\u0103 lupte \u00eempotriva diferitelor tipuri de infec\u021bii prin sus\u021binerea sistemului imunitar.<\/li>\n\n\n\n<li><strong>Afectarea memoriei \u0219i a concentr\u0103rii<\/strong>. Deficien\u021ba de zinc poate avea un efect negativ asupra form\u0103rii celulelor creierului (neuroni), duc\u00e2nd de obicei la afectarea memoriei, a \u00eenv\u0103\u021b\u0103rii \u0219i a altor func\u021bii ale creierului.<\/li>\n\n\n\n<li><strong>Deteriorarea p\u0103rului, a unghiilor \u0219i a pielii<\/strong>. Dac\u0103 suferi\u021bi de acnee, c\u0103derea p\u0103rului sau calitatea proast\u0103 a unghiilor, ar trebui s\u0103 acorda\u021bi aten\u021bie acestui aspect. Zincul este esen\u021bial pentru s\u0103n\u0103tatea pielii, p\u0103rului \u0219i unghiilor.<\/li>\n\n\n\n<li><strong>Vedere slab\u0103<\/strong>. A\u021bi \u00eenceput s\u0103 vede\u021bi lumea \u00eentr-un mod neclar \u00een ultima vreme? Poate nu ave\u021bi nevoie de ochelari noi, ci doar de o suplimentare a nivelului de zinc. Acesta face parte din \u021besutul ocular \u0219i, \u00een acela\u0219i timp, este important pentru metabolismul <strong><a href=\"https:\/\/gymbeam.ro\/beta-carotene-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminei A<\/a><\/strong>, care contribuie la s\u0103n\u0103tatea vederii.<\/li>\n\n\n\n<li><strong>Activitate sexual\u0103 afectat\u0103<\/strong>. Aportul corespunz\u0103tor de zinc este, de asemenea, esen\u021bial pentru normalizarea fertilit\u0103\u021bii \u0219i a libidoului. De asemenea, contribuie la producerea \u0219i men\u021binerea nivelului de testosteron al hormonului sexual masculin. Astfel, deficien\u021ba acestuia poate duce la tulbur\u0103ri \u0219i \u00een acest domeniu.<\/li>\n\n\n\n<li><strong>Performan\u021b\u0103 sportiv\u0103 redus\u0103 \u0219i lips\u0103 de energie<\/strong>. Zincul joac\u0103 un rol esen\u021bial \u00een metabolismul macronutrien\u021bilor, din care organismul ob\u021bine apoi energie \u0219i alte substan\u021be pentru buna func\u021bionare \u00een activit\u0103\u021bile zilnice. <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\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=\"Ce_efecte_are_zincul_si_la_ce_este_bun_de_fapt\"><\/span>Ce efecte are zincul \u0219i la ce este bun de fapt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 o serie de motive pentru a asigura un aport corespunz\u0103tor de zinc. Acest nutrient este implicat \u00een func\u021bionarea optim\u0103 a \u00eentregului organism \u0219i <strong>este bine s\u0103 \u0219ti\u021bi de ce ar trebui s\u0103-i acorda\u021bi aten\u021bie<\/strong>. \u00cen unele domenii legate de func\u021bia corpului, este esen\u021bial. Ce anume sus\u021bine zincul?<\/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\">1. Zincul este important pentru buna func\u021bionare a sistemului imunitar<\/h3>\n\n\n\n<p>Zincul joac\u0103 un rol important \u00een dezvoltarea sistemului imunitar \u0219i continu\u0103 s\u0103 fie important pentru buna func\u021bionare a acestuia. Potrivit unor studii, suplimentarea acestuia poate <strong>reduce riscul apari\u021biei anumitor boli<\/strong>. Sus\u021bine activitatea globulelor albe din s\u00e2nge, care au capacitatea de a lupta \u00eempotriva virusurilor \u0219i a bacteriilor. \u00cen acela\u0219i timp, ajut\u0103 macrofagele (celulele imunitare) s\u0103 \u00ee\u0219i \u00eendeplineasc\u0103 func\u021bia de absorb\u021bie a particulelor necunoscute \u0219i poten\u021bial periculoase din organism. <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>De asemenea, ar trebui s\u0103 v\u0103 asigura\u021bi c\u0103 ave\u021bi un aport suficient de zinc dac\u0103 \u0219ti\u021bi c\u0103 r\u0103ci\u021bi des. Potrivit studiilor, suplimentarea cu aceast\u0103 substan\u021b\u0103 poate <strong>reduce durata \u0219i severitatea simptomelor bolilor respiratorii, cum ar fi r\u0103ceala sau tusea.<\/strong> <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>Dac\u0103 v\u0103 \u00eentreba\u021bi ce alte substan\u021be v-ar putea ajuta cu lupta \u00eempotriva bolilor respiratorii, citi\u021bi articolul nostru <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-suplimente-nutritive-va-ajuta-sa-luptati-impotriva-racelii-si-gripei\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ce suplimente nutritive v\u0103 ajut\u0103 s\u0103 lupta\u021bi \u00eempotriva gripei sau r\u0103celii?<\/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=\"Zincul sus\u021bine imunitatea \u0219i s\u0103n\u0103tatea p\u0103rului \u0219i a unghiilor\" 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\">2. Zincul are un efect pozitiv asupra s\u0103n\u0103t\u0103\u021bii p\u0103rului \u0219i a unghiilor<\/h3>\n\n\n\n<p>Cu ajutorul unui aport corespunz\u0103tor de zinc, ve\u021bi favoriza cre\u0219terea p\u0103rului de la r\u0103d\u0103cini. Acest mineral <strong>sus\u021bine buna func\u021bionare \u0219i re\u00eennoirea foliculilor de p\u0103r din care cre\u0219te p\u0103rul<\/strong>. De altfel, efectul pozitiv al zincului asupra cre\u0219terii p\u0103rului a fost confirmat \u0219i \u00een studiile \u00een care a fost folosit de c\u0103tre pacien\u021bii cu alopecie (c\u0103derea excesiv\u0103 a p\u0103rului). Aceste persoane au deseori deficit de zinc, iar un aport crescut al acestei substan\u021be a ajutat \u00een multe cazuri la restabilirea cre\u0219terii p\u0103rului. <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>Zincul este, de asemenea, esen\u021bial pentru rezisten\u021ba \u0219i s\u0103n\u0103tatea general\u0103 a unghiilor. Acest lucru se datoreaz\u0103 \u00een principal <strong>efectului s\u0103u pozitiv asupra cre\u0219terii celulelor din care se formeaz\u0103 unghiile<\/strong>. \u00cen plus, ajut\u0103 la \u00eent\u0103rirea acestora \u0219i reduce gradul de fragilitate. <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>Zincul nu este important doar pentru s\u0103n\u0103tatea p\u0103rului. \u00cen cazul \u00een care v\u0103 \u00eentreba\u021bi ce alte suplimente alimentare sunt cele mai utile \u00een \u00eengrijirea p\u0103rului, citi\u021bi articolul nostru intitulat <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-imbunatatiti-calitatea-parului-si-care-sunt-cele-mai-bune-vitamine-pentru-acesta\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi calitatea p\u0103rului \u0219i care sunt cele mai bune vitamine pentru p\u0103r?<\/a><\/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\">3. Zincul este esen\u021bial pentru s\u0103n\u0103tatea pielii<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/zinc\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zincul<\/a> este, de asemenea, esen\u021bial pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii pielii. Acesta contribuie la <strong>integritatea pielii, la regenerare \u0219i la formarea de noi celule epiteliale<\/strong>. \u00cen plus, favorizeaz\u0103 transportul vitaminei A de la ficat la piele, ceea ce ajut\u0103 la men\u021binerea hidrat\u0103rii optime \u0219i a aspectului s\u0103n\u0103tos al acesteia. Efectele benefice ale zincului sunt folosite \u0219i \u00een produsele cosmetice, precum cremele pentru piele sensibil\u0103 \u0219i iritat\u0103.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Atunci c\u00e2nd se investigheaz\u0103 ac\u021biunea zincului \u00een organism, s-a constatat, de asemenea, c\u0103 acesta <strong>sus\u021bine formarea cheratinei \u0219i a colagenului<\/strong>. Acestea sunt principalele proteine care se g\u0103sesc \u00een piele. De asemenea, sunt indispensabile pentru elasticitatea (flexibilitatea), fermitatea \u0219i rezisten\u021ba la influen\u021bele externe ale pielii. Datorit\u0103 propriet\u0103\u021bilor sale antioxidante, zincul ajut\u0103 \u0219i la <strong>protejarea pielii \u00eempotriva efectelor negative ale razelor UV<\/strong> care p\u0103trund de la soare. <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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zincul sus\u021bine produc\u021bia \u0219i men\u021binerea nivelului de testosteron<\/h3>\n\n\n\n<p>Cantitatea de zinc din organism este, de asemenea, legat\u0103 de nivelul hormonului testosteron. Astfel, are un efect asupra conversiei colesterolului \u0219i a altor substan\u021be din care se formeaz\u0103 testosteronul \u00een organism. Nivelurile optime ale acestui hormon sunt importante pentru <strong>s\u0103n\u0103tatea sexual\u0103 masculin\u0103, fertilitate, libido \u0219i produc\u021bia de sperm\u0103. De asemenea, joac\u0103 un rol \u00een m\u0103rimea \u0219i for\u021ba muscular\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Testosteronul nu este util doar b\u0103rba\u021bilor. \u00cen mod firesc, acesta se g\u0103se\u0219te \u0219i \u00een organismul femeilor, \u00eens\u0103 \u00eentr-o m\u0103sur\u0103 mult mai mic\u0103. \u00cen cazul lor, acesta are un efect asupra <strong>men\u021binerii oaselor puternice, func\u021biei ovarelor<\/strong> \u0219i, ca \u0219i \u00een cazul b\u0103rba\u021bilor, influen\u021beaz\u0103 libidoul sexual. Astfel, aportul suficient de zinc nu trebuie subestimat nici de femei, nici de b\u0103rba\u021bi. <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>\u00cen cazul \u00een care v\u0103 \u00eentreba\u021bi ce probleme poate cauza deficitul de testosteron \u00een organism, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-simptome-ale-deficitului-de-testosteron-care-sunt-cauzele-si-cum-se-poate-trata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 Semne ale deficitului de testosteron &#8211; Care sunt cauzele \u0219i cum se poate trata?<\/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 is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/Janko_1-1124x749.jpeg\" alt=\"Zincul sus\u021bine produc\u021bia de testosteron\" class=\"wp-image-336433\" title=\"Zincul sus\u021bine produc\u021bia de testosteron\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Zincul ajut\u0103 la ameliorarea simptomelor menstruale<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi una dintre acele femei care se lupt\u0103 cu simptome severe de PMS (sindrom premenstrual) \u00een fiecare lun\u0103, cum ar fi schimb\u0103ri de dispozi\u021bie sau dureri de cap, \u00eencerca\u021bi s\u0103 v\u0103 concentra\u021bi pe aportul de zinc. Acesta are un efect asupra nivelului hormonului progesteron, fluctua\u021bii \u00een care pot provoca aceste simptome. De asemenea, poate<strong> ajuta la ameliorarea simptomelor la femeile care sufer\u0103 de dismenoree (perioade dureroase).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00centr-un studiu efectuat asupra femeilor, unele participante cu dismenoree au luat 50 mg de zinc de dou\u0103 ori pe zi timp de patru zile \u00eenainte de menstrua\u021bie. \u00cen compara\u021bie cu femeile care nu au consumat suplimente de zinc, acestea au raportat simptome menstruale mai u\u0219oare \u0219i s\u00e2nger\u0103ri mai pu\u021bine. Durerile de cap au fost mai u\u0219oare, nu s-au mai sim\u021bit la fel de obosite \u0219i au f\u0103cut fa\u021b\u0103 mai u\u0219or activit\u0103\u021bilor zilnice. Acestea sunt motivele pentru care zincul este o component\u0103 cunoscut\u0103 \u00een<a href=\"https:\/\/gymbeam.ro\/pink-balance-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> suplimentele alimentare<\/a>&nbsp;complexe pentru a ajuta la men\u021binerea echilibrului hormonal feminin. <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\">6. Zincul sus\u021bine s\u0103n\u0103tatea ochilor<\/h3>\n\n\n\n<p>Zincul este cel mai r\u0103sp\u00e2ndit mineral \u00een retin\u0103. A\u0219adar, nu este de mirare c\u0103 are un efect semnificativ asupra s\u0103n\u0103t\u0103\u021bii ochilor. Acesta face parte din pigmentul ochiului (culoarea) \u0219i <strong>joac\u0103, de asemenea, un rol \u00een refacerea rodopsinei.<\/strong> Acest pigment vizual este sensibil la lumin\u0103 \u0219i se afl\u0103 chiar la \u00eenceputul proceselor datorit\u0103 c\u0103rora putem vedea. \u00cen plus, <strong>zincul sus\u021bine metabolismul vitaminei A<\/strong>, din care se formeaz\u0103 rodopsina. Suplimentarea sa este recomandat\u0103 persoanelor care doresc s\u0103-\u0219i protejeze ochii de o boal\u0103 asociat\u0103 cu \u00eemb\u0103tr\u00e2nirea \u2013 degenerescen\u021ba macular\u0103. \u00cen plus, nu este delo surprinz\u0103tor faptul c\u0103 zincul este de obicei ad\u0103ugat \u00een <a href=\"https:\/\/gymbeam.ro\/supliment-alimentar-pentru-sanatatea-ochilor-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimentele <\/a>care sus\u021bin vederea. <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>De asemenea, v\u0103 pute\u021bi cre\u0219te aportul de vitamina A cu ajutorul beta-carotenului. Dac\u0103 v\u0103 intereseaz\u0103 s\u0103 afla\u021bi \u0219i despre celelalte beneficii ale acestui cunoscut antioxidant, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/beta-carotenul-o-sursa-vegetala-de-vitamina-a-benefica-nu-doar-pentru-ochi-si-piele\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beta-Carotenul &#8211; O surs\u0103 vegetal\u0103 de vitamina A benefic\u0103 nu doar pentru ochi \u0219i piele.<\/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=\"Zincul sus\u021bine s\u0103n\u0103tatea ochilor \u0219i func\u021bia creierului\" class=\"wp-image-336521\" title=\"Zincul sus\u021bine s\u0103n\u0103tatea ochilor \u0219i func\u021bia creierului\" 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\">7. Zincul este, de asemenea, important pentru memorie \u0219i pentru alte func\u021bii ale creierului<\/h3>\n\n\n\n<p>De asemenea, zincul joac\u0103 un rol \u00een buna func\u021bionare a creierului. De fapt, se g\u0103se\u0219te \u00een concentra\u021bii mari \u00eentr-o parte a creierului numit\u0103 hipocamp. <strong>Acest lucru influen\u021beaz\u0103 psihicul \u0219i este, de asemenea, important pentru stocarea informa\u021biilor \u0219i ajut\u0103 memoria pe termen lung<\/strong>. Studiile au descoperit \u0219i faptul c\u0103 zincul are un efect asupra factorului neurotrofic derivat din creier (BDFN). Aceasta este o molecul\u0103 cheie care este legat\u0103 de \u00eenv\u0103\u021bare \u0219i memorie. <strong>Aportul corespunz\u0103tor al acestei substan\u021be sus\u021bine func\u021bii semnificative ale creierului<\/strong>, care sunt esen\u021biale, de exemplu, atunci c\u00e2nd studia\u021bi pentru examene, \u00een sarcinile de serviciu, dar \u0219i \u00een via\u021ba de zi cu zi. <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>V\u0103 \u00eentreba\u021bi ce altceva, \u00een afar\u0103 de zinc, v\u0103 poate ajuta \u00een sus\u021binerea capacit\u0103\u021bii de concentrare \u0219i cu alte func\u021bii ale creierului? Descoperi\u021bi \u00een articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-puterea-de-concentrare-si-sa-va-concentrati-la-serviciu-si-in-timp-ce-studiati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi \u0219i s\u0103 v\u0103 men\u021bine\u021bi concentrarea la locul de munc\u0103 \u0219i \u00een timpul studiului?<\/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\">8. Zincul sus\u021bine vindecarea r\u0103nilor<\/h3>\n\n\n\n<p>Zincul joac\u0103 un rol important \u00een vindecarea r\u0103nilor, cum ar fi cele cauzate de arsuri sau alte leziuni ale pielii. Acesta este implicat \u00een formarea \u0219i diviziunea de noi celule \u0219i, \u00een plus, ajut\u0103 la protec\u021bia organismului \u00eempotriva infec\u021biilor. \u00cen plus, <strong>contribuie la formarea \u021besuturilor conjunctive precum&nbsp;<a href=\"https:\/\/gymbeam.ro\/collagen-beauty-shot-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">colagenul<\/a><\/strong>. Acest lucru este esen\u021bial pentru elasticitate \u0219i pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii generale a pielii. \u00cen plus, sus\u021bine buna func\u021bionare a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cel-mai-bun-supliment-pentru-articulatii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">articula\u021biilor<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_suplimentati_aportul_de_zinc\"><\/span>Cum s\u0103 suplimenta\u021bi aportul de zinc?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poate c\u0103 v\u0103 g\u00e2ndi\u021bi, atunci c\u00e2nd citi\u021bi despre toate aceste beneficii, c\u0103 nu \u0219ti\u021bi exact care sunt sursele de zinc. Dintre alimente, stridiile sunt cea mai bogat\u0103 surs\u0103. Nu v\u0103 face\u021bi griji, dac\u0103 nu v\u0103 plac fructele de mare, <strong>pute\u021bi ob\u021bine zinc \u0219i din alimente obi\u0219nuite<\/strong>, cum ar fi carnea de vit\u0103 sau fasolea. \u00cen plus, \u00eel pute\u021bi g\u0103si \u00een multe <strong>suplimente<\/strong> <strong>nutritive<\/strong>. Acestea v\u0103 vor ajuta pur \u0219i simplu s\u0103 v\u0103 atinge\u021bi doza zilnic\u0103 recomandat\u0103 de zinc.<\/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\">1. Zincul \u00een alimente<\/h3>\n\n\n\n<p>Ce alimente trebuie incluse \u00een alimenta\u021bie pentru un aport corespunz\u0103tor de zinc? <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\">Produse<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cantitatea de zinc pe 100g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Stridii<\/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.ro\/bio-seminte-de-dovleac-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Semin\u021be de dovleac<\/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.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nuci caju<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/unt-de-caju-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de caju<\/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.ro\/ovaz-fin-fara-gluten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ov\u0103z<\/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\">Carne  de vit\u0103<\/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\">Fasole<\/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.ro\/migdale-raw.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Migdale<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/bio-unt-de-migdale-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unt de arahide<\/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\">Carne de pui<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.47mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ou\u0103<\/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\">Ce afecteaz\u0103 absorb\u021bia zincului din alimente?<\/h4>\n\n\n\n<p>Dac\u0103 prefera\u021bi o alimenta\u021bie pe baz\u0103 de plante, este indicat s\u0103 acorda\u021bi \u0219i mai mult\u0103 aten\u021bie aportului de zinc. Acest lucru se datoreaz\u0103 faptului c\u0103 zincul este de obicei absorbit mai pu\u021bin u\u0219or \u00een alimentele pe baz\u0103 de plante, din cauza <strong>con\u021binutului de fitat<\/strong>, care este o component\u0103 natural\u0103 a plantelor \u0219i joac\u0103 un rol de depozitare (surs\u0103 de fosfor). Cu toate acestea, se pot lega \u0219i de zinc, care, ulterior, <strong>\u00eempiedic\u0103 absorb\u021bia corect\u0103 a acestuia<\/strong>. Acest lucru \u00eel poate reduce apoi <strong>cu 5-15%.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Totu\u0219i, unele metode pot reduce cantitatea de fitat \u0219i efectul lor negativ asupra absorb\u021biei mineralelor din alimente. Conform studiilor \u0219i practicii consacrate a iubitorilor de hran\u0103 vegetal\u0103, \u00eenmuierea sau germinarea semin\u021belor \u0219i nucilor func\u021bioneaz\u0103 \u00een acest sens. \u00cen plus, \u0219i fermentarea s-a dovedit util\u0103. Spre exemplu, pute\u021bi \u00eencerca&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/reteta-fitness-ovaz-fermentat-peste-noapte-cu-nuci-si-fructe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ov\u0103z fermentat la micul dejun<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">2. Zincul \u00een suplimentele nutritive<\/h3>\n\n\n\n<p>Zincul poate fi g\u0103sit \u00eentr-o gam\u0103 larg\u0103 de suplimente nutritive, fie de unul singur, fie ca parte a unui complex care s\u0103 sus\u021bin\u0103 s\u0103n\u0103tatea general\u0103. Acesta se adaug\u0103 \u0219i b\u0103uturilor func\u021bionale sau de tip <a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>. Atunci c\u00e2nd alege\u021bi suplimentele nutritive, este important s\u0103 acorda\u021bi aten\u021bie <strong>formei \u00een care se g\u0103se\u0219te zincul<\/strong>. Acest lucru se datoreaz\u0103 faptului c\u0103 are un impact asupra absorb\u021biei acestui mineral \u00een organism. <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>Forme mai bine absorbite de zinc<\/strong>: chelat (legat ca bisglicinat de zinc), citrat, gluconat, orotat, acetat \u0219i zinc lipozomal<\/li>\n\n\n\n<li><strong>Forme mai pu\u021bin absorbabile de zinc<\/strong>: oxid \u0219i sulfat<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/klancir052020-100-1124x749.jpg\" alt=\"Forma chelat\u0103 de zinc\" class=\"wp-image-336463\" title=\"Forma chelat\u0103 de zinc\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_consumati_zincul\"><\/span>Cum s\u0103 consuma\u021bi zincul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/zinc-chelate-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leg\u0103tura chelat<\/a>&nbsp;este \u00een prezent considerat\u0103 cea mai absorbabil\u0103 form\u0103 de zinc dup\u0103 forma sa lipozomal\u0103. \u00cen leg\u0103tura chelat, acesta este legat de alte substan\u021be (aminoacizi). <strong>\u00cen acest complex, zincul este mai disponibil organismului<\/strong> \u0219i, de asemenea, cre\u0219te protec\u021bia \u00eempotriva influen\u021bei negative a unor substan\u021be care reduc absorb\u021bia acestuia, cum ar fi fita\u021bii men\u021biona\u021bi mai sus.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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\">C\u00e2nd s\u0103 consuma\u021bi zinc?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zincul este unul dintre mineralele esen\u021biale<\/strong> pe care organismul uman nu \u00eel poate crea de unul singur. Prin urmare, nivelul acestuia depinde complet de aportul nostru din alimenta\u021bie \u0219i suplimente nutritive. \u00cen mod ideal, este indicat s\u0103 include\u021bi alimente bogate \u00een zinc \u00een mod regulat \u00een alimenta\u021bia voastr\u0103. Alternativ, v\u0103 pute\u021bi sus\u021bine aportul cu ajutorul suplimentelor nutritive.<\/li>\n\n\n\n<li><strong>In cazul suplimentelor nutritive, se recomand\u0103 administrarea acestora \u00eentre mese<\/strong>. Astfel, evita\u021bi interac\u021biunile cu al\u021bi nutrien\u021bi din alimente care ar putea reduce absorb\u021bia acestuia (nu este cazul zincului chelat). Totu\u0219i, dac\u0103 sim\u021bi\u021bi c\u0103 zincul v\u0103 provoac\u0103 probleme pe stomacul gol, consuma\u021bi acest mineral \u00een timpul meselor. <span style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li><strong>De asemenea, nu se recomand\u0103 administrarea suplimentelor de zinc \u00een acela\u0219i timp cu cele care con\u021bin calciu \u0219i fier<\/strong> (nu se aplic\u0103 zincului chelat), deoarece aceste minerale ar putea reduce absorb\u021bia zincului.. <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\"><span class=\"ez-toc-section\" id=\"Care_este_doza_zilnica_recomandata_de_zinc\"><\/span>Care este doza zilnic\u0103 recomandat\u0103 de zinc?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Autoritatea European\u0103 pentru Siguran\u021ba Alimentar\u0103 (EFSA)<\/strong> recomand\u0103 un aport zilnic de <strong>9,4-16,3 mg pentru b\u0103rba\u021bii adul\u021bi \u0219i 7,5-12,7 mg pentru femei<\/strong>, cu doza mai mare adecvat\u0103 pentru cei cu aport mai mare de fitat. \u00cen timpul sarcinii \u0219i al\u0103pt\u0103rii, este indicat ca femeile s\u0103 creasc\u0103 \u00een continuare aceast\u0103 cantitate cu 1,6-2,9 mg pe zi. <span style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li><strong>Societatea de Nutri\u021bie a \u021b\u0103rilor vorbitoare de limb\u0103 german\u0103 (DACH)<\/strong> recomand\u0103 o doz\u0103 de <strong>11-16 mg<\/strong> pe zi pentru b\u0103rba\u021bi \u0219i <strong>7-10 mg<\/strong> pe zi pentru femei. Aceast\u0103 cantitate \u021bine cont \u0219i de aportul de fitat. Femeile \u00eens\u0103rcinate sau care al\u0103pteaz\u0103 ar trebui s\u0103-\u0219i creasc\u0103 aportul zilnic de zinc la 14 mg pe zi. <span style=\"color: #ff6600\">[27]<\/span><\/li>\n\n\n\n<li>Persoanele cu absorb\u021bie sc\u0103zut\u0103 de zinc, probleme digestive sau care sufer\u0103 de r\u0103ni \u00een curs de vindecare ar trebui s\u0103 aib\u0103 <strong>un aport mai mare de zinc.<\/strong><\/li>\n\n\n\n<li><strong>Pentru sportivi, un aport mai mare de zinc ar putea ajuta la men\u021binerea func\u021biei imunitare<\/strong> \u00een timpul sesiunilor de antrenament solicitante. Studiile confirm\u0103 faptul c\u0103 o doz\u0103 de <strong>25 mg de zinc zilnic<\/strong> a avut un efect pozitiv \u00een acest sens. <span style=\"color: #ff6600\">[28]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image is-resized\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-gymbeam-7-of-23-1124x749.jpg\" alt=\"Aportul recomandat de zinc\" class=\"wp-image-336477\" title=\"Aportul recomandat de zinc\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ce se poate \u00eent\u00e2mpla \u00een cazul unei supradoze de zinc?<\/h3>\n\n\n\n<p>Nu doar o deficien\u021b\u0103, ci \u0219i un aport excesiv de zinc pe termen lung poate cauza o serie de probleme. Acestea includ <strong>pierderea poftei de m\u00e2ncare, grea\u021b\u0103, v\u0103rs\u0103turi \u0219i alte dificult\u0103\u021bi digestive<\/strong>. \u00cen plus, pute\u021bi suferi dureri abdominale sau migrene. Doze de p\u00e2n\u0103 la 150-450 mg de zinc au fost, de asemenea, asociate cu o reducere a absorb\u021biei de cupru \u00een organism, care poate duce apoi la anemie din cauza deficien\u021bei de cupru. Astfel de niveluri ridicate de zinc pot avea, de asemenea, un efect negativ asupra func\u021biei fierului din organism, precum \u0219i asupra imunit\u0103\u021bii. Din acest motiv, este mai bine s\u0103 respecta\u021bi dozele recomandate mai sus. Dac\u0103 ave\u021bi un aport de zinc din alimente \u0219i nu exagera\u021bi cu suplimentarea acestuia, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la o supradoz\u0103 de zinc. <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\"><span class=\"ez-toc-section\" id=\"Asadar_la_ce_este_bun_zincul_Un_rezumat_final\"><\/span>A\u0219adar, la ce este bun zincul? Un rezumat final<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ajut\u0103 la men\u021binerea st\u0103rii normale a oaselor, p\u0103rului, unghiilor \u0219i pielii<\/li>\n\n\n\n<li>Contribuie la metabolismul normal al acizilor gra\u0219i, carbohidra\u021bilor \u0219i altor macronutrien\u021bi<\/li>\n\n\n\n<li>Sus\u021bine normalitatea func\u021biilor cognitive, cum ar fi memoria, concentrarea sau aten\u021bia<\/li>\n\n\n\n<li>Joac\u0103 un rol \u00een sinteza normal\u0103 a ADN-ului pentru a asigura dezvoltarea corect\u0103 a organismului<\/li>\n\n\n\n<li>Ajut\u0103 la men\u021binerea nivelului normal de testosteron \u00een s\u00e2nge<\/li>\n\n\n\n<li>Sus\u021bine fertilitatea \u0219i procesul de reproducere<\/li>\n\n\n\n<li>Particip\u0103 la sinteza proteinelor<\/li>\n\n\n\n<li>Contribuie la men\u021binerea unei vederi s\u0103n\u0103toase<\/li>\n\n\n\n<li>Sus\u021bine func\u021bia sistemului imunitar <\/li>\n\n\n\n<li>Protejeaz\u0103 celulele \u00eempotriva stresului oxidativ<\/li>\n\n\n\n<li>Este implicat \u00een procesul de diviziune celular\u0103<\/li>\n\n\n\n<li>Ajut\u0103 la men\u021binerea echilibrului acido-bazic al organismului <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\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 ce ai citit articolul de ast\u0103zi, \u0219ti\u021bi deja c\u0103 nu ar trebui s\u0103 v\u0103 subestima\u021bi aportul de zinc. Acest mineral v\u0103 poate <strong>ajuta s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi calitatea p\u0103rului, a pielii \u0219i a unghiilor<\/strong>. Ve\u021bi aprecia aportul acetuia \u0219i atunci c\u00e2nd ave\u021bi nevoie s\u0103 studia\u021bi pentru un examen sau s\u0103 v\u0103 concentra\u021bi c\u00e2t mai mult posibil la serviciu. De asemenea, ajut\u0103 la <strong>men\u021binerea nivelului de testosteron<\/strong>, care este cheia <strong>dezvolt\u0103rii<\/strong> <strong>masei<\/strong> <strong>musculare<\/strong>. \u00cen plus, zincul poate sus\u021bine s\u0103n\u0103tatea hormonal\u0103 a femeilor \u0219i poate ameliora unele simptome menstruale. A\u0219adar, cu ajutorul unui aport corespunz\u0103tor, este posibil s\u0103 observa\u021bi \u00eembun\u0103t\u0103\u021biri \u00een multe domenii ale vie\u021bii voastre.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v-a pl\u0103cut acest articol \u0219i crede\u021bi c\u0103 a\u021bi aflat informa\u021bii utile, v\u0103 rug\u0103m s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri. Acest lucru \u00eei va ajuta \u0219i pe ei s\u0103 descopere de ce zincul este at\u00e2t de important pentru s\u0103n\u0103tatea uman\u0103 general\u0103.<\/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>Zincul sus\u021bine s\u0103n\u0103tatea p\u0103rului \u0219i a pielii, ajut\u0103 la sindromul premenstrual \u0219i ajut\u0103 la men\u021binerea nivelului normal de testosteron. Ce alte efecte are \u0219i \u00een ce alimente se g\u0103se\u0219te cel mai mult?<\/p>\n","protected":false},"author":129,"featured_media":336370,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6650,7628,6506,7454],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-348361","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-imunitate","9":"tag-sanatate","10":"tag-suplimente-nutritive","11":"tag-testosteron-ro","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>Zinc: la ce este bun, ce \u00eei cauzeaz\u0103 deficien\u021ba \u0219i care sunt cele mai bune surse? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"La ce folose\u0219te zincul? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/348361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=348361"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/348361\/revisions"}],"predecessor-version":[{"id":573319,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/348361\/revisions\/573319"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/336370"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=348361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=348361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=348361"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=348361"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=348361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}