{"id":348765,"date":"2022-03-28T14:51:59","date_gmt":"2022-03-28T12:51:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=348765"},"modified":"2024-05-28T13:49:55","modified_gmt":"2024-05-28T11:49:55","slug":"ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/","title":{"rendered":"Ghid complet al mineralelor: func\u021bii, aport zilnic recomandat, deficit"},"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\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#De_fapt_ce_sunt_substantele_minerale\" title=\"De fapt, ce sunt substan\u021bele minerale?\">De fapt, ce sunt substan\u021bele minerale?<\/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\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#Ce_este_sindromul_de_malabsorbtie\" title=\"Ce este sindromul de malabsorb\u021bie?\">Ce este sindromul de malabsorb\u021bie?<\/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\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#Cum_clasificam_mineralele\" title=\"Cum clasific\u0103m mineralele?\">Cum clasific\u0103m mineralele?<\/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\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#Minerale_functii_surse_aport_zilnic_recomandat_simptome_ale_deficitului_si_excesului\" title=\"Minerale: func\u021bii, surse, aport zilnic recomandat, simptome ale deficitului \u0219i excesului\">Minerale: func\u021bii, surse, aport zilnic recomandat, simptome ale deficitului \u0219i excesului<\/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\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#Informatii_de_baza_referitoare_la_substantele_macrominerale\" title=\"Informa\u021bii de baz\u0103 referitoare la substan\u021bele macrominerale\">Informa\u021bii de baz\u0103 referitoare la substan\u021bele macrominerale<\/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\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#Informatii_de_baza_privind_substantele_microminerale\" title=\"Informa\u021bii de baz\u0103 privind substan\u021bele microminerale\">Informa\u021bii de baz\u0103 privind substan\u021bele microminerale<\/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\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#Care_este_cel_mai_bun_mod_de_obtinere_a_mineralelor_in_organism\" title=\"Care este cel mai bun mod de ob\u021binere a mineralelor \u00een organism?\">Care este cel mai bun mod de ob\u021binere a mineralelor \u00een organism?<\/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\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#Care_este_cea_mai_buna_forma_de_suplimente_minerale\" title=\"Care este cea mai bun\u0103 form\u0103 de suplimente minerale?\">Care este cea mai bun\u0103 form\u0103 de suplimente minerale?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#La_ce_trebuie_sa_fiti_atenti_in_cazul_mineralelor\" title=\"La ce trebuie s\u0103 fi\u021bi aten\u021bi \u00een cazul mineralelor?\">La ce trebuie s\u0103 fi\u021bi aten\u021bi \u00een cazul mineralelor?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#Cum_se_schimba_nevoia_de_minerale_in_timpul_sarcinii\" title=\"Cum se schimb\u0103 nevoia de minerale \u00een timpul sarcinii?\">Cum se schimb\u0103 nevoia de minerale \u00een timpul sarcinii?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400\">Probabil a\u021bi auzit c\u00e2t de importante sunt vitaminele \u00een diet\u0103. Acestea au impact asupra imunit\u0103\u021bii, s\u0103n\u0103t\u0103\u021bii, \u00eenf\u0103\u021bi\u0219\u0103rii \u0219i a altor aspecte ale vie\u021bii. Dar, din p\u0103cate, se \u00eent\u00e2mpl\u0103 des ca <\/span><a href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">vitaminele<\/span><\/a><span style=\"font-weight: 400\"> s\u0103 fie \u00een centrul aten\u021biei \u0219i s\u0103 eclipseze cumva al\u021bi<\/span><b> micronutrien\u021bi<\/b>&nbsp;<b>importan\u021bi. <\/b><span style=\"font-weight: 400\">Ace\u0219tia includ \u0219i <strong>substan\u021bele <\/strong><\/span><b style=\"text-align: inherit\">minerale (adesea men\u021bionate ca minerale).<\/b><span style=\"font-weight: 400\"> Dar cu siguran\u021b\u0103 ele nu joac\u0103 un rol minor \u00een via\u021ba noastr\u0103. Este chiar invers. <\/span><b style=\"text-align: inherit\">Sute de reac\u021bii metabolice depind de ele,<\/b><span style=\"font-weight: 400\"> reac\u021bii care nu ar avea loc f\u0103r\u0103 cantitatea necesar\u0103 de minerale.<\/span><span style=\"text-align: inherit\"> De aceea, \u00een articolul de ast\u0103zi<\/span><span style=\"font-weight: 400\">, am decis s\u0103 ne concentr\u0103m asupra<\/span><b style=\"text-align: inherit\"> mineralelor \u0219i impactului lor \u00een organism. <\/b>\u00cen acela\u0219i timp<span style=\"font-weight: 400\">, ve\u021bi afla<\/span><b style=\"text-align: inherit\"> care este cantitatea zilnic\u0103 recomandat\u0103 \u0219i cum s\u0103 detecta\u021bi un deficit sau un posibil exces de minerale \u00een organism.<\/b><\/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=\"De_fapt_ce_sunt_substantele_minerale\"><\/span>De fapt, ce sunt substan\u021bele minerale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Substan\u021bele minerale (adesea denumite minerale) <\/b><span style=\"font-weight: 400\">sunt elemente care se g\u0103sesc \u00een mod natural \u00een special \u00een sol sau ap\u0103 \u0219i au un rol fundamental \u00een vie\u021bile noastre. Acestea sunt esen\u021biale pentru func\u021bionarea normal\u0103 a<\/span><b> transform\u0103rilor \u0219i reac\u021biilor metabolice din organism.<\/b><span style=\"font-weight: 400\"> Lipsa acestora poate afecta negativ <\/span><b>s\u0103n\u0103tatea fizic\u0103 \u0219i mintal\u0103.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Au efect asupra <\/span><b>sistemului nervos, imunit\u0103\u021bii, sistemului musculo-scheletic,<\/b><span style=\"font-weight: 400\"> metabolismului energiei \u0219i func\u021biilor cognitive, precum memoria \u0219i concentrarea. De asemenea, sunt importante pentru men\u021binerea nivelului optim de testosteron \u0219i pentru func\u021biile reproductive. Nivelurile sc\u0103zute se pot manifesta, de exemplu, prin <\/span><b>oboseal\u0103,<\/b> <b>calitate redus\u0103 a unghiilor, p\u0103rului \u0219i pielii \u0219i diferite probleme de s\u0103n\u0103tate<\/b><span style=\"font-weight: 400\">. Organismul nostru necesit\u0103 diferite cantit\u0103\u021bi din anumite minerale. Acestea se \u00eencadreaz\u0103 \u00een general \u00eentre c\u00e2teva zeci p\u00e2n\u0103 la sute de miligrame. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134]<\/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 is-style-default\">\u00cen articol ve\u021bi citi despre urm\u0103toarele minerale:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#calciu\">calciu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#fosfor\">fosfor<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#magneziu\">MAGNEZIU<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#sodiu\">soDIU<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#potasiu\">POTASIU<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#clorina\">CLORina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#sulf\">SULF<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#fier\">FIER<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#zinc\">ZINC<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cupru\">CUPRU<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#Iod\">IOD<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#fluor\">fluor<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#crom\">Crom<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#cobalt\">Cobalt<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#seleniu\">Seleniu<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#mangan\">Mangan<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#Molibden\">Molibden<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De unde vin mineralele?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Dup\u0103 cum am men\u021bionat mai sus, mineralele ne sunt oferite de \u00eens\u0103\u0219i planeta P\u0103m\u00e2nt. Apoi le putem ingera destul de u\u0219or, <b>consum\u00e2nd produse de origine vegetal\u0103 \u0219i animal\u0103.<\/b> Solul \u0219i apa con\u021bin minerale \u00een mod natural, din care plantele iau pentru propriul avantaj. Apoi diverse animale m\u0103n\u00e2nc\u0103 plantele, ob\u021bin\u00e2nd astfel aceste substan\u021be valoroase. Deci, pute\u021bi ob\u021bine ace\u0219ti micronutrien\u021bi consum\u00e2nd produse de origine animal\u0103 \u0219i vegetal\u0103. Totu\u0219i, dac\u0103 nu pute\u021bi acoperi necesarul acestor substan\u021be din diet\u0103, sunte\u021bi expu\u0219i riscului de <b>deficit<\/b>. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\"><b>Suplimentele <\/b>ne pot ajuta cu aportul acestor nutrien\u021bi de baz\u0103. Alegerea acestora are sens, de exemplu, c\u00e2nd dieta <\/span><b>nu con\u021bine suficiente fructe, legume \u0219i alte alimente integrale, <\/b><span style=\"font-weight: 400\">care sunt sursa principal\u0103 a mineralelor esen\u021biale \u0219i a altor micronutrien\u021bi importan\u021bi. Dar sunt populare \u0219i printre persoanele care, din diferite motive, elimin\u0103 diferite grupuri alimentare. Acestea pot include, de exemplu, cerealele, produsele de panifica\u021bie, <\/span><a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">leguminoasele<\/span><\/a><span style=\"font-weight: 400\">, carnea, lactatele \u0219i altele asemenea. De asemenea, suplimentele minerale sunt c\u0103utate des de persoanele care urmeaz\u0103 o <\/span><b>diet\u0103 de sl\u0103bit<\/b><span style=\"font-weight: 400\"> care nu pot acoperi necesarul de micronutrien\u021bi prin diet\u0103 datorit\u0103 aportului sc\u0103zut.<\/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=\"Ce_este_sindromul_de_malabsorbtie\"><\/span>Ce este sindromul de malabsorb\u021bie?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Apropo de aportul de minerale, trebuie s\u0103 explic\u0103m acest termen important \u0219i posibil pu\u021bin cunoscut \u2013 <strong>sindromul de<\/strong> <\/span><b>malabsorb\u021bie.<\/b><span style=\"font-weight: 400\"> Aceasta este o afec\u021biune \u00een care <strong>din diferite motive organismul nostru nu este capabil s\u0103<\/strong><\/span><b> absoarb\u0103 cantit\u0103\u021bi suficiente de minerale <\/b><span style=\"font-weight: 400\">\u0219i al\u021bi micronutrien\u021bi primi\u021bi. Aceast\u0103 problem\u0103 este asociat\u0103 cu anumite boli. Adesea acestea sunt reprezentate de diferite tulbur\u0103ri ale tractului gastrointestinal (sistemul digestiv), precum boala Crohn, boala celiac\u0103, pancreatita sau colit\u0103 ulcerativ\u0103. Poate ap\u0103rea \u0219i la persoanele cu o stom\u0103 (ex. o deschidere a intestinului gros). Totu\u0219i, malabsorb\u021bia poate reprezenta un <\/span><b>un efect secundar al altor boli cronice<\/b><span style=\"font-weight: 400\"> precum HIV, anorexie, cancer \u0219i alcoolism. <\/span><span style=\"font-weight: 400;color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_clasificam_mineralele\"><\/span>Cum clasific\u0103m mineralele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Macrominerale \u2013 <\/b><span style=\"font-weight: 400\">sunt specifice prin faptul c\u0103 aportul zilnic ar trebui s\u0103 fie mai mare de 100 mg.<\/span><\/li>\n\n\n\n<li><b>Microminerale \u2013 <span style=\"font-weight: 400\">sunt specifice prin faptul c\u0103 aportul zilnic ar trebui s\u0103 fie<\/span><\/b><span style=\"font-weight: 400\"> \u00een intervalul 0 \u2013 100 mg.&nbsp;<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-1124x749.jpg\" alt=\"Cum clasific\u0103m mineralele?\" class=\"wp-image-344343\" style=\"width:843px;height:562px\" title=\"Cum clasific\u0103m mineralele?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1346561579-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ce afecteaz\u0103 nevoia general\u0103 de minerale?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Totu\u0219i, \u00een ceea ce prive\u0219te aportul, trebuie re\u021binut \u0219i faptul c\u0103 <strong>nevoia zilnic\u0103 de minerale este influen\u021bat\u0103 de mai mul\u021bi factori<\/strong><\/span><b>,<\/b><span style=\"font-weight: 400\"> inclusiv: <\/span><span style=\"font-weight: 400;color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sex<\/li>\n\n\n\n<li>v\u00e2rst\u0103<\/li>\n\n\n\n<li>medica\u021bie<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">aport de energie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stres<\/a><\/li>\n\n\n\n<li>nivelul activit\u0103\u021bii fizice<\/li>\n\n\n\n<li>sarcin\u0103 sau menstrua\u021bie<\/li>\n\n\n\n<li>genetic\u0103<\/li>\n\n\n\n<li>boal\u0103<\/li>\n\n\n\n<li>cre\u0219tere \u0219i dezvoltare<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29059,29401,31256,7974,6177,7968,28393,36685,28281,29945,58321,28763,36253,34240,57832\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Minerale_functii_surse_aport_zilnic_recomandat_simptome_ale_deficitului_si_excesului\"><\/span>Minerale: func\u021bii, surse, aport zilnic recomandat, simptome ale deficitului \u0219i excesului\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Pentru a \u00een\u021belege importan\u021ba mineralelor<\/span><span style=\"font-weight: 400\">, vom analiza mai \u00een detaliu <\/span><b>func\u021biile acestora \u00een organism \u0219i sursele<\/b><span style=\"font-weight: 400\"> de unde pot fi extrase. Desigur, nu v\u0103 vom priva de informa\u021biile referitoare la identificarea unui <\/span><b>exces sau a unui deficit<\/b><span style=\"font-weight: 400\"> de minerale individuale. Pentru simplificare, am ad\u0103ugat \u0219i valorile aportului recomandat.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Prezent\u0103m aportul zilnic recomandat al nutrien\u021bilor de interes deosebit conform metodologiilor Autorit\u0103\u021bii Europene pentru Siguran\u021ba Alimentelor (denumit\u0103 \u00een continuare <\/span><b>EFSA<\/b><span style=\"font-weight: 400\">) \u0219i vom compara aceste valori cu ultimele valori de referin\u021ba ale Societ\u0103\u021bii Germane pentru Nutri\u021bie (denumit\u0103 \u00een continuare <\/span><b>DACH<\/b><span style=\"font-weight: 400\">). Preciz\u0103m \u00eentotdeauna cantitatea recomandat\u0103 pentru un adult obi\u0219nuit.<\/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=\"Informatii_de_baza_referitoare_la_substantele_macrominerale\"><\/span>Informa\u021bii de baz\u0103 referitoare la substan\u021bele macrominerale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">De obicei organismul nostru necesit\u0103 <strong>m<\/strong><b>acrominerale<\/b> \u00een cantit\u0103\u021bi mai mari.<\/span> <span style=\"font-weight: 400\">De regul\u0103, este vorba de 100 miligrame sau mai mult. Substan\u021bele macrominerale i<\/span>mportante <span style=\"font-weight: 400\">includ <\/span><b style=\"text-align: inherit\">calciul, fosforul, <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziul<\/a>, sodiul, potasiul, clorina \u0219i sulful.<\/b><\/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=\"calciu\">Calciu<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Probabil a\u021bi auzit de <\/span><a href=\"https:\/\/gymbeam.ro\/calciu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">calciu,<\/span><\/a><span style=\"font-weight: 400\"> \u00een special \u00een leg\u0103tur\u0103 cu s\u0103n\u0103tatea oaselor \u0219i a din\u021bilor<\/span><b>.<\/b><span style=\"font-weight: 400\"> Asta deoarece formeaz\u0103 o parte mare din structura acestora. P\u00e2n\u0103 la 98% din acest mineral se g\u0103se\u0219te \u00een oase, unde men\u021bine \u021besutul osos puternic \u0219i suplu. Are efect \u0219i asupra mi\u0219c\u0103rilor noastre. Prin urmare, aportul s\u0103u este important \u00een special pentru sportivi \u0219i <\/span><b>v\u00e2rstnici<\/b><span style=\"font-weight: 400\">, care odat\u0103 cu v\u00e2rsta se confrunt\u0103 \u00een mod natural cu sub\u021bierea oaselor \u0219i cu un <\/span><b>risc crescut de dezvoltare a osteoporozei<\/b><span style=\"font-weight: 400\">. Acest lucru se aplic\u0103 \u0219i femeilor aflate la menopauz\u0103 a c\u0103ror produc\u021bie de estrogen este redus\u0103, lucru care duce la o absorb\u021bie mai sc\u0103zut\u0103 a calciului.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ave\u021bi senza\u021bia c\u0103 a\u021bi auzit de riscuri similare \u00een ceea ce prive\u0219te vitamina D? Nu este o coinciden\u021b\u0103. <\/span><b>F\u0103r\u0103 vitamina D, calciul nu ar putea fi absorbit \u00een organism. <\/b><span style=\"font-weight: 400\">F\u0103r\u0103 a exagera, putem spune c\u0103 ace\u0219ti micronutrien\u021bi sunt esen\u021biali pentru s\u0103n\u0103tatea oaselor. De aceea, de exemplu, <\/span><a href=\"https:\/\/gymbeam.ro\/calciu-vitamina-d3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">acestea apar \u00eempreun\u0103 \u00een suplimentele alimentare. <\/span><\/a><span style=\"font-weight: 400\">Totu\u0219i, \u00een rela\u021bie cu s\u0103n\u0103tatea oaselor, ar trebui s\u0103 men\u021bion\u0103m rolul <a href=\"https:\/\/gymbeam.ro\/vitamina-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitaminei K<\/strong><\/a>,<\/span> <span style=\"font-weight: 400\">care este \u0219i ea foarte important\u0103. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [9\u201310]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">V\u0103 afla\u021bi \u00een risc de deficit de calciu \u00een special dac\u0103 nu consuma\u021bi suficiente lactate \u0219i alte alimente bogate \u00een acest mineral. <\/span><a href=\"https:\/\/gymbeam.ro\/bauturi-rtd\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">Laptele vegetal<\/span><\/a><span style=\"font-weight: 400\">, care este \u00eembog\u0103\u021bit cu calciu, printre altele, v\u0103 poate ajuta cu aportul de calciu.<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> este esen\u021bial pentru transmiterea impulsurilor nervoase, pentru contrac\u021bia muscular\u0103 \u0219i pentru coagularea normal\u0103 a s\u00e2ngelui. \u00cen plus, contribuie la structura din\u021bilor \u0219i a oaselor. De aceea este popular printre persoanele care \u00eencearc\u0103 s\u0103 previn\u0103 osteoporoza (sub\u021bierea oaselor). Mai mult, are efect \u0219i asupra transmisiei impulsurilor nervoase, func\u021bion\u0103rii normale a enzimelor digestive, coagul\u0103rii sanguine, mu\u0219chilor, dar contribuie \u0219i la metabolismul normal important pentru producerea de energie.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> produse lactate (iaurt, mozzarella, lapte), <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/sardine-in-suc-propriu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">sardine<\/span><\/a><b>,<\/b><span style=\"font-weight: 400\"> lapte de soia, <\/span><a href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">tofu<\/span><\/a><span style=\"font-weight: 400\">, somon, spanac, soia, varz\u0103, semin\u021be de chia.<\/span><\/li>\n\n\n\n<li><strong>Aportul zilnic recomandat conform EFSA:<\/strong> 1000mg<\/li>\n\n\n\n<li><strong>Aportul zilnic recomandat conform DACH:<\/strong> 1000mg<\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">rezisten\u021b\u0103 osoas\u0103 sc\u0103zut\u0103, rahitism la copii, osteomalacie (\u00eenmuierea oaselor), spasme musculare \u0219i sl\u0103biciune muscular\u0103.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">calcifierea \u021besuturilor moi, calculi renali, func\u021bionarea anormal\u0103 a inimii \u0219i a creierului, sete excesiv\u0103, dureri de stomac \u0219i indigestie, sl\u0103biciune muscular\u0103, oboseal\u0103, anxietate.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-1124x749.jpg\" alt=\"Pentru ce este bun calciul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" class=\"wp-image-344358\" style=\"width:843px;height:562px\" title=\"Pentru ce este bun calciul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1138794569-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"fosfor\">Fosfor<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\"><b>Fosforul se g\u0103se\u0219te \u00een mod natural \u00een oase, din\u021bi, ADN \u0219i ARN<\/b>. Dar, face parte \u0219i din membrana celular\u0103 \u0219i ATP, care serve\u0219te ca surs\u0103 de energie. Multe alimente con\u021bin fosfor sub form\u0103 de <b>fosfat \u0219i esteri fosfat<\/b> foarte absorbabili. \u00cen unele surse, cum ar fi diverse semin\u021be, este sub form\u0103 de acid fitic, care nu este prea u\u0219or disponibil \u00een organism. Nu avem enzime numite fitaze \u00een organism s\u0103 ne ajute s\u0103 le absorbim. Prin urmare, este mai bine s\u0103 c\u0103ut\u0103m aceste resurse digerabile mai u\u0219or. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [11\u201312]<\/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><b>Func\u021bii: <\/b><span style=\"font-weight: 400\">precum calciul, afecteaz\u0103 men\u021binerea s\u0103n\u0103t\u0103\u021bii din\u021bilor, oaselor \u0219i metabolismul normal important pentru producerea de energie.<\/span> <span style=\"font-weight: 400\">\u00cen plus ajut\u0103 \u0219i la func\u021bionarea normal\u0103 a membranelor celulare.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> produse lactate, carne de pas\u0103re, pe\u0219te, ou\u0103, <\/span><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">fructe cu coaja tare, semin\u021be<\/span><\/a><span style=\"font-weight: 400\">, leguminoase, cartofi, sparanghel.<\/span><\/li>\n\n\n\n<li><strong>Aportul zilnic recomandat conform EFSA:<\/strong> 550mg<\/li>\n\n\n\n<li><strong>Aportul zilnic recomandat conform DACH:<\/strong> 700mg<\/li>\n\n\n\n<li><strong>Semne de deficit:<\/strong> deficitul de fosfor este foarte rar \u0219i include sl\u0103biciune muscular\u0103 \u0219i respiratorie, dureri de oase, risc crescut de infec\u021bii, parestezie, confuzie<\/li>\n\n\n\n<li><strong>Semne de exces:<\/strong> crampe musculare, dureri de oase, furnic\u0103turi, oboseal\u0103, dificult\u0103\u021bi de respira\u021bie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"magneziu\">Magneziu<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Magneziul<\/b><\/a> <span style=\"font-weight: 400\">este unul dintre<\/span><b> cele mai importante minerale.<\/b><span style=\"font-weight: 400\"> Particip\u0103 \u00een mai mult de 300 de reac\u021bii biochimice din organism, care nu ar putea avea loc f\u0103r\u0103 el. Organismul adult con\u021bine aproximativ 25g de magneziu, av\u00e2nd aproximativ <\/span><b>60% \u00een oase, iar restul \u00een \u021besuturile moi<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Din moment ce acesta, precum calciul, este legat de dezvoltarea <\/span><b>crampelor musculare, sportivii<\/b><span style=\"font-weight: 400\"> \u00een special se concentreaz\u0103 pe cre\u0219terea aportului acestuia. \u00cen timpul exerci\u021biilor fizice, magneziul \u0219i al\u021bi electroli\u021bi se pierd prin transpira\u021bie \u0219i, prin urmare, nivelurile lor pot sc\u0103dea. Acest lucru se poate evita, de exemplu, consum\u00e2nd<\/span>&nbsp;<a href=\"https:\/\/gymbeam.ro\/bauturi-izotonice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>b\u0103uturi izotonice<\/b><\/a> <span style=\"font-weight: 400\">sau <\/span><a href=\"https:\/\/gymbeam.ro\/tablete-cu-electroliti-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>tablete cu electroli\u021bi<\/b><\/a><b>. <\/b><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [13\u201314]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> afecteaz\u0103 func\u021bionarea normal\u0103 a mu\u0219chilor \u0219i a \u021besutului nervos. Precum calciul este important pentru transmiterea de impulsuri nervoase \u0219i pentru contrac\u021biile musculare. Dar, conduce \u0219i la reducerea oboselii \u0219i epuiz\u0103rii, la echilibrul electrolitic, la func\u021bionarea mintal\u0103 normal\u0103 \u0219i la sinteza normal\u0103 a proteinelor. \u00cen plus, este cunoscut pentru ajutorul oferit \u00een men\u021binerea s\u0103n\u0103t\u0103\u021bii oaselor \u0219i din\u021bilor.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b> <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\"><span style=\"font-weight: 400\">semin\u021be de dovleac<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">semin\u021be de chia<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">migdale<\/span><\/a><span style=\"font-weight: 400\">, spanac, nuci caju, <\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/arahide-neprajite.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">arahide<\/span><\/a><span style=\"font-weight: 400\">, cartofi, migdale, ciocolat\u0103 neagr\u0103, tempeh.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform <\/strong>EFSA: <\/b><span style=\"font-weight: 400\">300 mg pentru femei, 350 mg pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 300 mg pentru femei, 350 mg pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">oboseal\u0103, sl\u0103biciune, toane, durere de cap, grea\u021b\u0103, pierderea apetitului, crampe musculare, riscul de deficit cre\u0219te \u00een cazul consumului excesiv de alcool.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">apar la persoanele cu boli renale sau hepatice severe, se manifest\u0103 prin grea\u021b\u0103, v\u0103rs\u0103turi, probleme neurologice, dureri de cap.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre magneziu, nu rata\u021bi articolul nostru <\/span><a href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Crampe, oboseal\u0103 , iritabilitate sau probleme cu somnul. Ce altceva mai afecteaz\u0103 lipsa magneziului?<\/b><\/a><span style=\"font-weight: 400\"> &nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/IMG_7545-1124x750-1.jpg\" alt=\"Pentru ce este bun magneziul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" class=\"wp-image-344373\" style=\"width:843px;height:563px\" title=\"Pentru ce este bun magneziul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_7545-1124x750-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_7545-1124x750-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sodiu\">Sodiu<\/h3>\n\n\n\n<p><b>Sodiul,<\/b><span style=\"font-weight: 400\"> ca magneziul, este <\/span><b>un mineral foarte important \u00een special pentru sportivi<\/b><span style=\"font-weight: 400\">. Este principalul cation al fluidelor extracelulare \u0219i, \u00eempreun\u0103 cu potasiul, contribuie la <\/span><b>gestionarea echilibrului apei din organism<\/b><span style=\"font-weight: 400\">. Pe m\u0103sur\u0103 ce scade nivelul de sodiu, crampele familiare \u0219i deshidratarea pot ap\u0103rea \u00een timpul sportului, care probabil vor avea <\/span><b>un efect negativ asupra performan\u021bei<\/b><span style=\"font-weight: 400\">. Acesta este \u0219i motivul pentru care sportivii de rezisten\u021b\u0103 suplimenteaz\u0103 sodiul \u00een timpul exerci\u021biilor fizice.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Prin urmare, impactul s\u0103u asupra func\u021bion\u0103rii normale a organismului este incontestabil. \u00cen acela\u0219i timp, nu trebuie s\u0103 exager\u0103m, deoarece excesul este asociat cu <\/span><span style=\"font-weight: 400\"><b>hipertensiunea arterial\u0103<\/b><\/span><span style=\"font-weight: 400\">. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> contribuie la hidratarea optim\u0103 a organismului \u0219i la men\u021binerea homeostazei sanguine, este necesar pentru activitatea nervoas\u0103 \u0219i muscular\u0103.<\/span><\/li>\n\n\n\n<li><b>Surse: <\/b><span style=\"font-weight: 400\">sarea de mas\u0103<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform <\/strong>EFSA: <\/b><span style=\"font-weight: 400\">2000 mg<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 1500 mg<\/span><\/li>\n\n\n\n<li><b>Semne de deficit<\/b><span style=\"font-weight: 400\">: tensiune arterial\u0103 sc\u0103zut\u0103, deshidratare, crampe musculare.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">hipertensiune arterial\u0103, reten\u021bie de ap\u0103, tumefiere, grea\u021b\u0103, v\u0103rs\u0103turi, diaree, crampe abdominale.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"potasiu\">Potasiu<\/h3>\n\n\n\n<p><b>Potasiul<\/b><span style=\"font-weight: 400\"> se g\u0103se\u0219te \u00een toate \u021besuturile corpului \u0219i este esen\u021bial pentru <\/span><b>func\u021bionarea normal\u0103 a organismului<\/b><span style=\"font-weight: 400\">. \u00cempreun\u0103 cu sodiul, contribuie la <\/span><b>men\u021binerea raporturilor optime de ap\u0103 \u00een interiorul \u0219i \u00een exteriorul celulelor<\/b><b>.<\/b><span style=\"font-weight: 400\"> Acesta este important pentru <\/span><b>hidratarea optim\u0103 a organismului<\/b><span style=\"font-weight: 400\"> \u0219i la evolu\u021bia corect\u0103 a tuturor reac\u021biilor biochimice importante din organism. De obicei acestea se petrec \u00een ap\u0103. Ca \u0219i \u00een cazul altor electroli\u021bi, <\/span><b>pierdem potasiul prin transpira\u021bie<\/b><span style=\"font-weight: 400\"> \u00een timpul activit\u0103\u021bilor sportive. Acest lucru \u00eel face ideal, \u00een special \u00een timpul activit\u0103\u021bilor prelungite c\u00e2nd transpir\u0103m mai mult, de completat cu suplimente cu electroli\u021bi. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [15]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> contribuie la men\u021binerea tensiunii arteriale normale, la func\u021bionarea corect\u0103 a sistemelor muscular \u0219i nervos.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> caise, linte, fasole, soia, prune uscate, dovleci, cartofi, lapte, banane, cereale \u0219i fructe cu coaja tare.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform <\/strong>EFSA:<\/b><span style=\"font-weight: 400\"> 3500 mg<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 4000 mg<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">aritmii cardiace, hipertensiune arterial\u0103, crampe musculare, intoleran\u021b\u0103 la glucoz\u0103, formarea de calculi renali, pierderea masei osoase.<\/span><\/li>\n\n\n\n<li><b>Semne de exces<\/b><span style=\"font-weight: 400\">: furnic\u0103turi sau amor\u021beala membrelor, sl\u0103biciune muscular\u0103, grea\u021b\u0103, v\u0103rs\u0103turi, diaree, aritmii cardiace.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-1124x749.jpg\" alt=\"Pentru ce este bun potasiul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" class=\"wp-image-344388\" style=\"width:843px;height:562px\" title=\"Pentru ce este bun potasiul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-476098644-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"clorina\">Clorin\u0103<\/h3>\n\n\n\n<p><strong>Clorina<\/strong><span style=\"font-weight: 400\"> este un mineral <\/span><b>care se g\u0103se\u0219te efectiv \u00een orice alimente<\/b><span style=\"font-weight: 400\"> \u00een diferite cantit\u0103\u021bi. Concentra\u021bia mai mare se g\u0103se\u0219te \u00een special \u00een alimentele foarte procesate. Acest lucru se \u00eent\u00e2mpl\u0103 deoarece <\/span><b>de obicei au un con\u021binut mai mare de sare.<\/b><span style=\"font-weight: 400\"> De aceea, de regul\u0103, nu trebuie s\u0103 ne facem griji \u00een privin\u021ba unei lipse de clorin\u0103 \u00een organism. Este unul dintre electroli\u021bi, din care pierdem o anumit\u0103 cantitate prin transpira\u021bie. Prin urmare, trebuie s\u0103 ne concentr\u0103m pe aportul s\u0103u \u00een cazul \u00een care efectua\u021bi mai multe sporturi. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [16\u201317]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> contribuie la o digestie optim\u0103 prin producerea de acid clorhidric \u00een stomac. Este important pentru men\u021binerea echilibrului fluidelor.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b> <a href=\"https:\/\/gymbeam.ro\/sare-roz-de-himalaya-fina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">sarea de mas\u0103<\/span><\/a><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform <\/strong>EFSA: <\/b><span style=\"font-weight: 400\">3100 mg<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 2300 mg<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b>a<span style=\"font-weight: 400\">lcaloz\u0103 hipocloremic\u0103 &#8211; legat\u0103, de exemplu, de administrarea de diuretice sau de v\u0103rs\u0103turi \u00eendelungate, \u00een care se pierd cantit\u0103\u021bi mari de anioni clorur\u0103.<\/span><\/li>\n\n\n\n<li><b>Semne de exces:<\/b><span style=\"font-weight: 400\"> hipertensiune arterial\u0103, reten\u021bia apei, sl\u0103biciune muscular\u0103, crampe, furnic\u0103turi, ritm cardiac neregulat.&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sulf\">Sulf<\/h3>\n\n\n\n<p><b>Sulful<\/b><span style=\"font-weight: 400\"> este o component\u0103 important\u0103 a doi <\/span><b>aminoacizi esen\u021biali, cisteina \u0219i metionina,<\/b><span style=\"font-weight: 400\"> care sunt esen\u021biali pentru producerea de proteine. Dar este \u0219i parte din taurin\u0103 \u0219i se g\u0103se\u0219te \u00een toate celulele organismului uman. Dar \u00een concentra\u021bii mai mari se poate g\u0103si, de exemplu, \u00een <\/span><b>piele, unghii, p\u0103r, articula\u021bii \u0219i \u00een masa osoas\u0103.<\/b><span style=\"font-weight: 400\"> \u00cen general ajut\u0103 \u021besuturile s\u0103 fie puternice \u0219i elastice. \u00cen plus, organismul re nevoie de sulf pentru a <\/span><b>crea \u0219i conserva ADN-ul<\/b><span style=\"font-weight: 400\">. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [18]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> particip\u0103 \u00een mai multe procese din organism. Este important pentru sus\u021binerea detoxifierii naturale a ficatului, sintezei colagenului \u0219i este parte din sistemul antioxidant.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> carne de curcan. vit\u0103 \u0219i pui, pe\u0219te, ou\u0103, fructe cu coaja tare, semin\u021be, leguminoase, <\/span><a href=\"https:\/\/gymbeam.ro\/bio-naut-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">n\u0103ut<\/span><\/a><span style=\"font-weight: 400\">, couscous, legume.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform <\/strong>EFSA: <\/b><span style=\"font-weight: 400\">nu s-a stabilit un aport zilnic recomandat de sulf.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> nu s-a stabilit un aport zilnic recomandat de sulf.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">nu s-au \u00eenregistrat deficien\u021be \u00een \u021b\u0103rile occidentale moderne.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">diaree, boal\u0103 inflamatorie intestinal\u0103, colit\u0103 ulcerativ\u0103.<\/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=\"Informatii_de_baza_privind_substantele_microminerale\"><\/span>Informa\u021bii de baz\u0103 privind substan\u021bele microminerale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Micromineralele (oligoelementele) <\/b><span style=\"font-weight: 400\">sunt necesare organismului \u00een cantit\u0103\u021bi mai mici. De regul\u0103, \u00eentre 0 \u0219i 100 miligrame. Substan\u021bele microminerale importante <\/span><b>includ fierul, zincul, cuprul, iodul, fluorul, cromul, cobaltul, seleniul, manganul, molibdenul.<\/b><\/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=\"fier\">Fier<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/fier\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Fierul<\/b><\/a><span style=\"font-weight: 400\"> este o component\u0103 de baz\u0103 a globulelor ro\u0219ii (eritrocite) care <\/span><b>transport\u0103 oxigenul din pl\u0103m\u00e2ni \u00een toate \u021besuturile din organism.<\/b><span style=\"font-weight: 400\">&nbsp; De asemenea, este parte din mioglobin\u0103, o alt\u0103 protein\u0103 ce se g\u0103se\u0219te \u00een anumi\u021bi mu\u0219chi, unde ofer\u0103 oxigen celulelor musculare. Fierul este <\/span><b>esen\u021bial \u0219i pentru cre\u0219terea fiziologic\u0103, dezvoltarea neurologic\u0103 \u0219i func\u021bionarea normal\u0103 a celulelor \u0219i pentru produc\u021bia de hormoni<\/b><span style=\"font-weight: 400\">. Deficitul s\u0103u (anemia) poate ap\u0103rea, de exemplu, la femeile care au menstrua\u021bie abundent\u0103 \u0219i pierd cantit\u0103\u021bi mari de s\u00e2nge. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">\u00cen alimente, fierul are dou\u0103 forme numite <\/span><b>heme<\/b> <b>\u0219i nonheme<\/b><span style=\"font-weight: 400\">. Sursele de origine vegetal\u0103 con\u021bin \u00een special forma nonheme. Pe de alt\u0103 parte, sursele de origine animal\u0103 con\u021bin ambele forme. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [19\u201321]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> afecteaz\u0103 func\u021biile cognitive, produc\u021bia normal\u0103 de globule ro\u0219ii, transferul oxigenului \u0219i func\u021bia imun\u0103 optim\u0103. De asemenea, ajut\u0103 la reducerea oboselii, epuiz\u0103rii, dar joac\u0103 un rol \u0219i \u00een procesul diviziunii celulare \u0219i a metabolismului energiei.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> ficat de vit\u0103 \u0219i alte organe, carne ro\u0219ie, stridii, fasole alb\u0103, <\/span><a href=\"https:\/\/gymbeam.ro\/ciocolata\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">ciocolat\u0103<\/span><\/a><span style=\"font-weight: 400\">, linte, g\u0103lbenu\u0219 de ou, legume cu frunze, leguminoase.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> EFSA: <\/b><span style=\"font-weight: 400\">16 mg pentru femei, 11 mg pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 10 \u2013 15 mg pentru femei, 10 mg pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b>Semne de deficit:<\/b><span style=\"font-weight: 400\"> paloare, oboseal\u0103, anemie, imunitate sc\u0103zut\u0103.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">diaree, dureri abdominale, probleme cu coagularea s\u00e2ngelui, v\u0103rs\u0103turi, tensiune arterial\u0103 sc\u0103zut\u0103 \u0219i probleme cu func\u021bionarea normal\u0103 a ficatului. Dar excesul nu apare prea des. \u00cen acest scop, o persoan\u0103 ar trebui s\u0103 m\u0103n\u00e2nce aproximativ 20 mg de fier pe kg de mas\u0103 corporal\u0103.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-1124x750.jpg\" alt=\"Pentru ce este bun fierul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" class=\"wp-image-344403\" style=\"width:843px;height:563px\" title=\"Pentru ce este bun fierul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IronComplex-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"Zinc\">Zinc<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\"><a href=\"https:\/\/gymbeam.ro\/zinc\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Zincul<\/b><\/a> este unul dintre mineralele necesare pentru mai mult de 300 de enzime din organism. \u00cel pute\u021bi ob\u021bine dintr-o varietate de surse, dar sursele de origine animal\u0103 au o <b>biodisponibilitate mai bun\u0103<\/b>. Sursele de origine vegetal\u0103 pot con\u021bine compu\u0219i de zinc care sunt absorbi\u021bi mai greu. Acest lucru reprezint\u0103 o problem\u0103 deoarece zincul este<b> important \u00een special pentru men\u021binerea st\u0103rii generale de s\u0103n\u0103tate<\/b>. Ajut\u0103 \u00een lupta \u00eempotriva virusurilor \u0219i bacteriilor care pot ataca organismul. De asemenea, este necesar pentru produc\u021bia de proteine, ADN, material genetic \u00een toate celulele dar \u0219i pentru men\u021binerea nivelului normal de testosteron din s\u00e2nge. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [22]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> ajut\u0103 la protejarea celulelor \u00eempotriva stresului oxidativ, men\u021bine s\u0103n\u0103tatea pielii, unghiilor, p\u0103rului, oaselor,&nbsp; nivelul normal de testosteron din s\u00e2nge \u0219i contribuie la func\u021bionarea normal\u0103 a sistemului imunitar. \u00cen plus, are efect asupra fertilit\u0103\u021bii \u0219i func\u021biei reproductive. Ajut\u0103 la metabolismul normal al vitaminei A \u0219i la men\u021binerea unei vederi optime. De asemenea, afecteaz\u0103 \u0219i func\u021biile cognitive.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> stridii, carne de vit\u0103, porc \u0219i pui, homar, fasole, iaurt.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> EFSA: <\/b><span style=\"font-weight: 400\">7.5 \u2013 12.7 mg pentru femei, 9.4 mg pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 7 \u2013 10 mg pentru femei, <\/span><span style=\"font-weight: 400\">11 \u2013 16 mg pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">\u00eent\u00e2rzierea cre\u0219terii, deteriorarea pielii, unghiilor, func\u021bii genitale slabe, imunitate redus\u0103, pierderea gustului, p\u0103rului, ochi usca\u021bi.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">deficit de cupru (cantit\u0103\u021bile excesive de zinc (nefiziologice) pot reduce absorb\u021bia acestuia), grea\u021b\u0103, v\u0103rs\u0103turi, diaree.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre zinc, nu rata\u021bi articolul nostru<\/span> <a href=\"https:\/\/gymbeam.ro\/blog\/zinc-la-ce-este-bun-ce-ii-cauzeaza-deficienta-si-care-sunt-cele-mai-bune-surse\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Zincul: La ce este bun, ce \u00eei cauzeaz\u0103 deficien\u021ba \u0219i care sunt cele mai bune surse?<\/b><\/a><b> &nbsp;<\/b><\/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=\"cupru\">Cupru<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/cupru-bisglicinat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Cuprul<\/b><\/a><span style=\"font-weight: 400\"> este o substan\u021b\u0103 important\u0103 implicat\u0103 \u00een mai multe procese fiziologice din organism.<strong> A<\/strong><\/span><b>fecteaz\u0103 sistemul imunitar<\/b><span style=\"font-weight: 400\">, de exemplu, \u0219i este un antioxidant, dar ajut\u0103 \u0219i la <\/span><b>protejarea celulelor \u00eempotriva stresului oxidativ<\/b><span style=\"font-weight: 400\">. \u00cen plus, este implicat \u0219i \u00een formarea de colagen \u0219i \u00een sinteza proteinelor. Gra\u021bie mecanismului s\u0103u de ac\u021biune, cuprul afecteaz\u0103 culoarea p\u0103rului \u0219i a pielii. Prin urmare, este o substan\u021b\u0103 important\u0103 pentru oricine se str\u0103duie\u0219te s\u0103 ob\u021bin\u0103 o <\/span><b>piele s\u0103n\u0103toas\u0103 \u0219i bronzat\u0103<\/b><span style=\"font-weight: 400\"> sau un p\u0103r de calitate cu o culoare natural\u0103. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [23]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> este important pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii \u021besutului conjunctiv, p\u0103rului, pigmentului pielii \u0219i func\u021bion\u0103rii imunit\u0103\u021bii. \u00cen plus, ajut\u0103 la protejarea celulelor \u00eempotriva stresului oxidativ. Cuprul este unul dintre mineralele care afecteaz\u0103 func\u021bionarea sistemului nervos.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> carne de vit\u0103, stridii, ciocolat\u0103 (cacao), cartofi, ciuperci shiitake, caju, carne de crab, <\/span><a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-floarea-soarelui-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">semin\u021be de floarea soarelui<\/span><\/a><span style=\"font-weight: 400\">, carne de curcan, <\/span><a href=\"https:\/\/gymbeam.ro\/bio-tofu-vanavita.html\" class=\"ek-link\"><span style=\"font-weight: 400\">tofu<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> EFSA: <\/b><span style=\"font-weight: 400\">1.3 mg pentru femei, 1.5 mg pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 1 \u2013 1.5mg<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">hematopoiez\u0103 (formarea s\u00e2ngelui), sistem imunitar \u0219i cre\u0219tere a p\u0103rului afectate, num\u0103r sc\u0103zut de globule albe, pierderea p\u0103rului \u0219i a culorii pielii datorit\u0103 lipsei de melanin\u0103 (hipopigmentare).<\/span><\/li>\n\n\n\n<li><b>Semne de exces<\/b><span style=\"font-weight: 400\">: grea\u021b\u0103 \u0219i v\u0103rs\u0103turi, dureri abdominale, diaree, ficat deteriorat, dar excesul este foarte rar \u00een \u021b\u0103rile dezvoltate.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/kesu-mandle.jpg\" alt=\"Pentru ce este bun cuprul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" class=\"wp-image-344418\" style=\"width:843px;height:562px\" title=\"Pentru ce este bun cuprul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kesu-mandle.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kesu-mandle-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"Iod\">Iod<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/extract-de-iod-din-alge-kelp-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Iodul<\/b><\/a> <span style=\"font-weight: 400\">este un oligoelement care<\/span><b> apare natural \u00een alimente, <\/b><span style=\"font-weight: 400\">dar este ad\u0103ugat \u0219i \u00een diferite tipuri de sare. Este o component\u0103 esen\u021bial\u0103 a <\/span><b>hormonilor tiroidieni<\/b><span style=\"font-weight: 400\"> tiroxin\u0103 (T4) \u0219i triiodotironin\u0103 (T3), care controleaz\u0103 mai multe reac\u021bii biologice \u0219i afecteaz\u0103 astfel rata metabolic\u0103. Ace\u0219tia afecteaz\u0103, de exemplu, sinteza proteinelor \u0219i activitatea enzimelor. Dar sunt necesari \u0219i pentru dezvoltarea normal\u0103 a sistemului osos, a sistemului nervos, a fetu\u0219ilor \u0219i a sugarilor. De asemenea, se crede c\u0103 <b>are efect asupra sistemului imunitar<\/b>. Iodul e g\u0103se\u0219te rar ca element, cel mai des se g\u0103se\u0219te sub form\u0103 de sare, adic\u0103 iodur\u0103. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [24]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> afecteaz\u0103 func\u021biile cognitive, sistemul nervos \u0219i men\u021bine s\u0103n\u0103tatea pielii. \u00cen plus, contribuie la produc\u021bia normal\u0103 de hormoni tiroidieni \u0219i la func\u021bionarea optim\u0103 a acestora<\/span><span style=\"font-weight: 400\">.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> alge nori, s\u0103ruri iodate, p\u00e2ine din cereale integrale, cod, iaurt, stridii, lapte.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> EFSA: <\/b><span style=\"font-weight: 400\">150\u03bcg<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 150 \u2013 200ug<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">piele aspr\u0103, calitate slab\u0103 a p\u0103rului, apatie, cre\u0219tere \u0219i dezvoltare neurologic\u0103 \u00eent\u00e2rziate, func\u021bie tiroidian\u0103 sc\u0103zut\u0103 (hipotiroidism).<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">arsuri la nivelul gurii, g\u00e2tului, stomacului, diaree, m\u0103rirea glandei tiroide (gu\u0219\u0103).<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"fluor\">Fluor<\/h3>\n\n\n\n<p><b>Fluorul<\/b><span style=\"font-weight: 400\"> se g\u0103se\u0219te cel mai des \u00een organism sub form\u0103 de fluorur\u0103. Cea mai mare parte a cantit\u0103\u021bii din organismul nostru provine din ap\u0103, alimente \u0219i past\u0103 de din\u021bi. Aproximativ <\/span><b>99% din <\/b><b>fluorur\u0103 se g\u0103se\u0219te \u00een din\u021bi<\/b><span style=\"font-weight: 400\">. Prin urmare, exist\u0103 o leg\u0103tur\u0103 direct\u0103 \u00eentre aportul acestui element \u0219i calitatea din\u021bilor \u0219i a smal\u021bului. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [25]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> este important \u00een special pentru mineralizarea corect\u0103 a din\u021bilor.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> past\u0103 de din\u021bi, ceai negru, cafea, ap\u0103, creve\u021bi, ov\u0103z, cartofi, orez.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> EFSA: <\/b><span style=\"font-weight: 400\">2.9 mg pentru femei, 3.4 mg pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 3.1 mg pentru femei,&nbsp; <\/span><span style=\"font-weight: 400\">3.8 mg pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">carii dentare, plasare slab\u0103 a calciului \u00een oase.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">calcifierea smal\u021bului dentar (pete pe smal\u021b) poate ap\u0103rea \u00een cazul aportului excesiv pe termen lung.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/13-169-1124x749.jpg\" alt=\"Pentru ce este bun cromul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" class=\"wp-image-344435\" style=\"width:843px;height:562px\" title=\"Pentru ce este bun cromul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/13-169-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/13-169-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/13-169-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/13-169.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"crom\">Crom<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/chromium-picolinate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Cromul<\/b><\/a><span style=\"font-weight: 400\"> este un oligoelement care joac\u0103 un rol \u00een metabolismul glucidelor, lipidelor \u0219i proteinelor put\u00e2nd influen\u021ba ac\u021biunea insulinei. Dar cromul poate avea \u0219i efecte antioxidante. Asta ar \u00eensemna c\u0103 ajut\u0103 la <\/span><b>protejarea celulelor \u00eempotriva stresului oxidativ \u0219i a radicalilor liberi.<\/b><span style=\"font-weight: 400;color: #ff6600\"> [1\u20134] [6\u20138] [26]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> afecteaz\u0103 metabolismul corect al macronutrien\u021bilor din organism \u0219i contribuie la men\u021binerea nivelului normal de glucoz\u0103 din s\u00e2nge.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> struguri, drojdie de bere, portocale, carne de vit\u0103 \u0219i de curcan, <a href=\"https:\/\/gymbeam.ro\/banane-liofilizate-gymbeam.html\" target=\"_blank\" aria-label=\"banane (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">banane<\/a>, ficat, fructe de mare, cereale integrale, br\u00e2nzeturi.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong>&nbsp; EFSA: <\/b><span style=\"font-weight: 400\">nu s-a stabilit un aport zilnic recomandat de crom.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 30 \u2013 100\u00b5g<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">toleran\u021b\u0103 la glucoz\u0103 sc\u0103zut\u0103, cre\u0219tere \u00eent\u00e2rziat\u0103.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">poate cre\u0219te riscul deterior\u0103rii ADN-ului.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"Cobalt\">Cobalt<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Lucrul interesant la cobalt este reprezentat de faptul c\u0103 face parte din <\/span><a href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>vitamina B12 (cobalamin\u0103)<\/b><\/a><b>.<\/b><span style=\"font-weight: 400\"> Prin urmare, acest element formeaz\u0103 \u0219i o parte din denumirea respectivei vitamine. Cobalamina este foarte important\u0103 \u00een organism deoarece contribuie la <\/span><b>func\u021bionarea normal\u0103 a sistemului imunitar, a s\u0103n\u0103t\u0103\u021bii mintale \u0219i a sistemului nervos.<\/b><span style=\"font-weight: 400\"> \u00cen plus, afecteaz\u0103 \u0219i produc\u021bia de globule ro\u0219ii \u0219i joac\u0103 un rol \u00een procesul diviziunii celulare. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [27\u201328]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> afecteaz\u0103 func\u021bionarea normal\u0103 a organismului.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/peste\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">pe\u0219te<\/span><\/a><span style=\"font-weight: 400\">, fructe cu coaja tare, legume verzi (broccoli, spanac), <\/span><a href=\"https:\/\/gymbeam.ro\/fulgi-de-ovaz\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">ov\u0103z<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> EFSA: <\/b><span style=\"font-weight: 400\">nu s-a stabilit un aport zilnic recomandat de cobalt.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> nu s-a stabilit un aport zilnic recomandat de cobalt.<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">paloare, sl\u0103biciune, oboseal\u0103, pierderea apetitului, pierdere \u00een greutate \u0219i ulterior cre\u0219tere \u00eencetinit\u0103, dificult\u0103\u021bi de respira\u021bie, ame\u021beal\u0103, furnic\u0103turi \u00een extremit\u0103\u021bi.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">excesul poate afecta fertilitatea la b\u0103rba\u021bi \u0219i func\u021bionarea inimii.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"seleniu\">Seleniu<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/seleniu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Seleniul<\/b><\/a><span style=\"font-weight: 400\"> este un antioxidant puternic, dar \u0219i un oligoelement de care organismul nostru nu se poate lipsi. Este o component\u0103 a mai mult de 20 selenoproteine, care sunt <\/span><b>implicate \u00een reproducere, \u00een metabolismul hormonului tiroidian sau \u00een sinteza ADN-ului. <\/b><span style=\"font-weight: 400\">\u00cen plus, ajut\u0103 la protejarea celulelor \u00eempotriva stresului oxidativ \u0219i a infec\u021biilor.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Seleniul se g\u0103se\u0219te \u00een general sub dou\u0103 forme. Mai exact, acestea sunt <\/span><b>organic<\/b><span style=\"font-weight: 400\"> (selenometionina \u0219i selenocisteina) \u0219i <\/span><b>anorganic<\/b><span style=\"font-weight: 400\"> (selenat \u0219i selenit). Ambele forme sunt surse bune de seleniu. Dar ar trebui s\u0103 fim precau\u021bi c\u00e2nd \u00eel inger\u0103m. De fapt, este foarte u\u0219or s\u0103 intre prea mult \u00een organism. De exemplu, <\/span><a href=\"https:\/\/gymbeam.ro\/nuci-de-brazilia.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">nucile de Brazilia<\/span><\/a><span style=\"font-weight: 400\"> vor oferi organismului aproximativ 540\u00b5g de seleniu. <\/span><span style=\"color: #ff6600\"><span style=\"font-weight: 400\">[1\u20134]<\/span> <span style=\"font-weight: 400\">[6\u20138] [29]<\/span><\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> contribuie la spermatogeneza normal\u0103 (formarea celulelor de sex masculin \u2013 sperm\u0103), la men\u021binerea s\u0103n\u0103t\u0103\u021bii p\u0103rului, unghiilor, la func\u021bionarea optim\u0103 a imunit\u0103\u021bii, glandei tiroide \u0219i, \u00een plus, ajut\u0103 la protejarea celulelor \u00eempotriva stresului oxidativ.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> nuci de Brazilia,<\/span><a href=\"https:\/\/gymbeam.ro\/ton-in-suc-propriu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"font-weight: 400\">ton<\/span><\/a><span style=\"font-weight: 400\">, halibut, sardine, \u0219unc\u0103, creve\u021bi, carne de vit\u0103 \u0219i de curcan, br\u00e2nzic\u0103 de cas\u0103, orez, lapte, ou\u0103.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> EFSA: <\/b><span style=\"font-weight: 400\">70\u00b5g<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 60\u00b5g pentru femei, 70\u00b5g pentru b\u0103rba\u021bi<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">reducerea antioxidan\u021bilor \u0219i a r\u0103spunsurilor imunitare.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">probleme cu pielea, p\u0103r \u0219i unghii fragile, oboseal\u0103, miros de usturoi din piele \u0219i din respira\u021bie.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-1124x749.jpeg\" alt=\"Pentru ce este bun seleniul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" class=\"wp-image-344450\" style=\"width:843px;height:562px\" title=\"Pentru ce este bun seleniul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/R5A6027-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"mangan\">Mangan<\/h3>\n\n\n\n<p><b>Manganul <\/b><span style=\"font-weight: 400\">este un oligoelement de baz\u0103 care este un cofactor al multor enzime. Drept urmare, este <\/span><b>implicat \u00een metabolismul aminoacizilor, colesterolului, glucozei \u0219i glucidelor.<\/b><span style=\"font-weight: 400\"> De asemenea, afecteaz\u0103 formarea oaselor<\/span><b>, imunitatea \u0219i func\u021bia reproductiv\u0103. <\/b><span style=\"font-weight: 400\">Manganul este absorbit \u00een intestinul sub\u021bire prin sistemul de transport activ. Absorb\u021bia sa poate fi redus\u0103 de fita\u021bi, care se g\u0103sesc \u00een mod natural \u00een alimente, fier, magneziu \u0219i calciu. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [6\u20138] [30\u201331]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> ajut\u0103 metabolismul optim important pentru produc\u021bia de energie \u0219i men\u021binerea s\u0103n\u0103t\u0103\u021bii oaselor. \u00cen plus, contribuie la protejarea celulelor \u00eempotriva stresului oxidativ \u0219i afecteaz\u0103 produc\u021bia normal\u0103 de \u021besut conjunctiv.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\"> midii, <\/span><a href=\"https:\/\/gymbeam.ro\/alune-de-padure-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">alune<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/gymbeam.ro\/nuci-pecan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">nuci pecan<\/span><\/a><span style=\"font-weight: 400\">, orez brun, stridii, n\u0103ut, spanac, ananas.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> <\/b>EFSA<b>: <\/b><span style=\"font-weight: 400\">3 mg<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 2\u20135 mg<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <\/b><span style=\"font-weight: 400\">p\u00e2n\u0103 \u00een prezent nu sunt disponibile data \u0219tiin\u021bifice consecvente care descriu impactul deficitului acestui mineral. Dar, dovezile \u0219tiin\u021bifice limitate men\u021bioneaz\u0103 demineralizarea oaselor, erup\u021bii cutanate, dureri premenstruale crescute la femei sau schimb\u0103ri de dispozi\u021bie ca posibile manifest\u0103ri.<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b>nu s-a demonstrat c\u0103 aportul excesiv de mangan provoac\u0103 toxicitate<span style=\"font-weight: 400\">, dar poate ap\u0103rea la persoanele care lucreaz\u0103, de exemplu, ca sudori sau mineri \u0219i sunt expu\u0219i des la praful de mangan. Se manifest\u0103 ca iritabilitate, halucina\u021bii, tulbur\u0103ri ale libidoului sau probleme de coordonare.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"Molibden\">Molibden<\/h3>\n\n\n\n<p><b>Molibdenul <\/b><span style=\"font-weight: 400\">este un oligoelement esen\u021bial. Este o component\u0103 structural\u0103 a molibdopterinei, un cofactor necesar pentru <\/span><b>func\u021bionarea a patru enzime. <\/b><span style=\"font-weight: 400\">Acestea metabolizeaz\u0103 aminoacizii ce con\u021bin sulf \u0219i compu\u0219i heterociclici, inclusiv pirimidine \u0219i purine, responsabile pentru stocarea acidului uric \u00een articula\u021bii. Acesta poate duce la gut\u0103. Molibdenul este <\/span><b>disponibil u\u0219or \u00een diet\u0103<\/b><span style=\"font-weight: 400\">, deci deficitul apare foarte rar. Este absorbit \u00een organism printr-un proces pasiv, nemijlocit. <\/span><span style=\"font-weight: 400;color: #ff6600\">[1\u20134] [32\u201333]<\/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><b>Func\u021bii:<\/b><span style=\"font-weight: 400\"> contribuie la metabolismul aminoacizilor sulfurici.<\/span><\/li>\n\n\n\n<li><b>Surse:<\/b><span style=\"font-weight: 400\">&nbsp; carne de vit\u0103, iaurt, lapte, cartofi, cereale, banane, orez alb, p\u00e2ine.<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> EFSA: <\/b><span style=\"font-weight: 400\">65\u00b5g<\/span><\/li>\n\n\n\n<li><b><strong>Aportul zilnic recomandat conform<\/strong> DACH:<\/b><span style=\"font-weight: 400\"> 50 \u2013 100\u00b5g<\/span><\/li>\n\n\n\n<li><b>Semne de deficit: <span style=\"font-weight: 400\">p\u00e2n\u0103 \u00een prezent nu sunt disponibile data \u0219tiin\u021bifice consecvente care descriu impactul deficitului acestui mineral<\/span><\/b><span style=\"font-weight: 400\">.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Semne de exces: <\/b><span style=\"font-weight: 400\">excesul de molibden este rar, dar poate ap\u0103rea \u00een cazul expunerii la minerit industrial \u0219i procesare a metalelor. Simptomele includ dureri articulare, gut\u0103 &#8211; ca simptome \u0219i niveluri anormal de ridicate de acid uric \u00een s\u00e2nge.<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-1124x750.jpg\" alt=\"Pentru ce este bun molibdenul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" class=\"wp-image-344465\" style=\"width:843px;height:563px\" title=\"Pentru ce este bun molibdenul \u0219i cum afla\u021bi dac\u0103 ave\u021bi deficit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-639933204-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_cel_mai_bun_mod_de_obtinere_a_mineralelor_in_organism\"><\/span>Care este cel mai bun mod de ob\u021binere a mineralelor \u00een organism?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">De voi depinde cum ob\u021bine\u021bi minerale \u00een organism. Cea mai bun\u0103 alegere este <\/span><b>s\u0103 acoperi\u021bi aportul zilnic recomandat printr-o diet\u0103 variat\u0103 \u0219i echilibrat\u0103. <\/b><span style=\"font-weight: 400\">Dar, aceasta poate fi o problem\u0103 pentru persoanele cu deficit caloric sau pentru cei care din diferite motive evit\u0103 anumite grupe alimentare sau consum\u0103 \u00een special alimente foarte procesate. Acestea pot fi foarte s\u0103race \u00een minerale \u0219i al\u021bi micronutrien\u021bi. \u00cen aceste cazuri, se recomand\u0103 includere unor <\/span><a href=\"https:\/\/gymbeam.ro\/minerale-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>suplimente de calitate<\/b><\/a><span style=\"font-weight: 400\">.<\/span> <span style=\"font-weight: 400\">Sunt disponibile \u00een mute forme, deci exist\u0103 ceva pentru fiecare.<\/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 is-style-default\"><b>Forme de suplimente care con\u021bin minerale:<\/b><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Capsule \u0219i tablete<\/b><span style=\"font-weight: 400\"> \u2013 nu trebuie s\u0103 preg\u0103ti\u021bi nimic, pur \u0219i simplu le \u00eenghi\u021bi\u021bi \u0219i le pute\u021bi lua oriunde.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Tablete efervescente<\/b><span style=\"font-weight: 400\"> \u2013 de obicei au un gust excelent \u0219i pot ac\u021biona ca varietate pentru aportul de ap\u0103.<\/span><\/li>\n\n\n\n<li><b>Suplimente pudr\u0103<\/b><span style=\"font-weight: 400\"> &#8211; asem\u0103n\u0103toare tabletelor efervescente, pot func\u021biona ca supliment excelent \u00een regimul de lichide c\u00e2nd v\u0103 aromatiza\u021bi apa cu ele.<\/span><\/li>\n\n\n\n<li><b>Bomboane gumate<\/b><span style=\"font-weight: 400\"> \u2013 forma ideal\u0103 pentru cei c\u0103rora nu le place s\u0103 \u00eenghit\u0103 tablete. De asemenea, pot fi folosite ca gustare s\u0103n\u0103toas\u0103 c\u00e2nd ave\u021bi poft\u0103 de ceva dulce. Dar, ave\u021bi grij\u0103 s\u0103 nu m\u00e2nca\u021bi tot pachetul odat\u0103.&nbsp;<\/span><\/li>\n\n\n\n<li><b>Pic\u0103turi <\/b><span style=\"font-weight: 400\">\u2013 un mare avantaj \u00eel reprezint\u0103 folosirea u\u0219oar\u0103. Le pute\u021bi picura \u00eentr-o lingur\u0103, direct \u00een gur\u0103 sau ad\u0103uga \u00eentr-o b\u0103utur\u0103. Sunt excelente \u0219i datorit\u0103 absorb\u021biei rapide.<\/span><\/li>\n\n\n\n<li><b>Shot-uri<\/b><span style=\"font-weight: 400\"> \u2013 o form\u0103 lichid\u0103 practic\u0103 pe care o pute\u021bi avea mereu la \u00eendem\u00e2n\u0103 \u0219i o pute\u021bi administra c\u00e2nd este cazul.<\/span><\/li>\n\n\n\n<li><b>Spray<\/b><span style=\"font-weight: 400\"> \u2013 din nou, excelent datorit\u0103 doz\u0103rii u\u0219oare \u0219i absorb\u021biei rapide. Tot ce trebuie s\u0103 face\u021bi este s\u0103 pulveriza\u021bi \u00een gur\u0103 \u0219i gata.<\/span><\/li>\n\n\n\n<li><b>Ulei <\/b><span style=\"font-weight: 400\">\u2013 poate fi consumat separat, dar este ideal \u00een combina\u021bie cu alimentele.&nbsp;<\/span><\/li>\n\n\n\n<li>Administrare intravenoas\u0103 \u2013 o form\u0103 de substan\u021be minerale care apar\u021bine profesioni\u0219tilor.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-749x1124.jpg\" alt=\"Care este cea mai bun\u0103 form\u0103 de suplimente minerale?\" class=\"wp-image-344481\" title=\"Care este cea mai bun\u0103 form\u0103 de suplimente minerale?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/kingapr-5026-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_cea_mai_buna_forma_de_suplimente_minerale\"><\/span>Care este cea mai bun\u0103 form\u0103 de suplimente minerale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">C\u00e2nd vorbim de formele de suplimente, nu ne referim doar la faptul c\u0103 sunt pudr\u0103, tablete sau capsule. <\/span><b>Forma care determin\u0103, de exemplu, absorb\u021bia \u0219i utilitatea substan\u021belor minerale<\/b><span style=\"font-weight: 400\"> este \u0219i ea important\u0103. \u00cen general, formele organice (ex. citrat, gluconat, picolinat, bisglicinat) se absorb mai bine dec\u00e2t formele anorganice (ex. oxid, clorur\u0103, sulfat).<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Ca \u00eenving\u0103tor clar \u00een privin\u021ba absorb\u021biei \u0219i utilit\u0103\u021bii, probabil putem identifica \u00een mod cert<strong> suplimentele chelate<\/strong>. \u00cen ceea ce prive\u0219te disponibilitatea, <\/span><b>forma lipozomal\u0103<\/b><span style=\"font-weight: 400\"> (ex. <\/span><a href=\"https:\/\/gymbeam.ro\/magneziu-lipozomal-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">magneziu lipozomal<\/span><\/a><span style=\"font-weight: 400\">) este de asemenea o alegere excelent\u0103.<\/span><span style=\"font-weight: 400;color: #ff6600\"> [34\u201335]<\/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\">Ce este forma chelat\u0103 a unui mineral?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Pentru mineralele sub form\u0103 chelat\u0103, este specific faptul c\u0103 sunt <\/span><b>legate de aminoacizi<\/b><span style=\"font-weight: 400\">. Astfel aceste minerale protejeaz\u0103 \u00eempotriva interac\u021biunii cu al\u021bi compu\u0219i, precum fita\u021bii, care ar putea reduce absorb\u021bia. Una dintre cele mai comune forme chelate de minerale este, de exemplu, <\/span><b>bisglicinatul<\/b><span style=\"font-weight: 400\">. Dac\u0103 alege\u021bi aceast\u0103 form\u0103, cu siguran\u021b\u0103 nu ve\u021bi gre\u0219i. <\/span><span style=\"font-weight: 400;color: #ff6600\">[36\u201337]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>De exemplu, pute\u021bi \u00eencerca:<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/cupru-bisglicinat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">Cupru bisglicinat<\/span><\/a><span style=\"font-weight: 400\">&nbsp;<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">Magneziu chelat (bisglicinat)<\/span><\/a><\/li>\n\n\n\n<li><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\"><span style=\"font-weight: 400\">Zinc chelat (bisglicinat)<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prin ce se eviden\u021biaz\u0103 forma lipozomal\u0103?<\/h3>\n\n\n\n<p>Este tipic pentru suplimentele alimentare clasice s\u0103 aib\u0103 absorb\u021bie limitat\u0103. Dar forma lipozomal\u0103 cu siguran\u021b\u0103 surclaseaz\u0103 datorit\u0103 tehnologiei unice \u0219i comportamentului din organism. Este caracterizat\u0103 de molecule de transport cu dou\u0103 straturi pe baz\u0103 de lipide, numi\u021bi lipozomi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ace\u0219tia transport\u0103 eficient vitamine sau minerale, asigur\u00e2ndu-le trecerea \u00een siguran\u021b\u0103 prin tractul digestiv, livrarea la celulele \u021bint\u0103 \u0219i absorb\u021bia maxim\u0103. Odat\u0103 ce lipozomul se afl\u0103 la locul corect, devine un nutrient, un material de construire a celulelor sau parte din acestea. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b>De exemplu, pute\u021bi \u00eencerca:<\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/magneziu-lipozomal-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"font-weight: 400\">Magneziu lipozomal<\/span><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre suplimentele lipozomale, nu rata\u021bi articolul nostru <\/span><a href=\"https:\/\/gymbeam.ro\/blog\/vitaminele-si-mineralele-lipozomale-promovare-exagerata-sau-o-descoperire-revolutionara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b>Vitaminele \u0219i mineralele lipozomale &#8211; promovare exagerat\u0103 sau o descoperire important\u0103?<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"La_ce_trebuie_sa_fiti_atenti_in_cazul_mineralelor\"><\/span>La ce trebuie s\u0103 fi\u021bi aten\u021bi \u00een cazul mineralelor?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">\u00cen cazul mineralelor, nu trebuie s\u0103 acord\u0103m o aten\u021bie special\u0103 modului \u00een care le combin\u0103m. De\u0219i exist\u0103 des specula\u021bii conform c\u0103rora <\/span><span style=\"font-weight: 400\"><b>anumite minerale interac\u021bioneaz\u0103 negativ \u00eentre ele<\/b><\/span><span style=\"font-weight: 400\">, ca utilizator general nu trebuie s\u0103 v\u0103 face\u021bi griji.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pute\u021bi combina calciul \u0219i magneziul?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">De exemplu, posibilul <\/span><b>efect negativ al calciului asupra absorb\u021biei magneziului<\/b><span style=\"font-weight: 400\"> este men\u021bionat deseori. Totu\u0219i, aceast\u0103 informa\u021bie este oarecum scoas\u0103 din context. Absorb\u021bia magneziului poate fi afectat\u0103 de <\/span><b>doze excesive de calciu nefiziologic <\/b><span style=\"font-weight: 400\">pe care o persoan\u0103 nu le atinge \u00een mod normal.&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Conform rezultatului unui studiu asupra fetelor adolescente, nu a existat nicio problem\u0103 cu absorb\u021bia magneziului, chiar dac\u0103 <\/span><b>participan\u021bi luau 1800 mg de calciu zilnic<\/b><span style=\"font-weight: 400\">. Pentru a avea informa\u021bii complete, ar trebui s\u0103 men\u021bion\u0103m c\u0103 doza zilnic\u0103 recomandat\u0103 de calciu la femei este de 1000 mg. Prin urmare, <\/span><b>absorb\u021bia magneziului nu a fost afectat<\/b><span style=\"font-weight: 400\"> chiar dac\u0103 doza a fost dep\u0103\u0219it\u0103 aproape dublu. Deci, nu trebuie s\u0103 v\u0103 \u00eengrijoreze consumul de alimente care con\u021bin ambele minerale sau folosirea<\/span> <b>suplimentelor cu magneziu \u0219i calciu<\/b><b>.<\/b> <span style=\"font-weight: 400;color: #ff6600\">[38]<\/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\">Se pot combina zincul, fierul \u0219i cuprul?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">De asemenea, probabil a\u021bi auzit c\u0103 nu este bine s\u0103 <\/span><b>combina\u021bi acestei trei minerale<\/b><span style=\"font-weight: 400\">, deoarece ar putea duce la anemie \u0219i alte probleme. Exist\u0103 studii care <\/span><b>confirm\u0103 c\u0103 un aport mai mare de cupru \u00een combina\u021bie cu zinc reduce absorb\u021bia zincului<\/b><b>.<\/b><span style=\"font-weight: 400\"> Totu\u0219i, dac\u0103 lua\u021bi suplimente, nu trebuie s\u0103 v\u0103 \u00eengrijoreze acest efect. \u00centruc\u00e2t necesarul zilnic de zinc este de aproximativ zece ori mai mare dec\u00e2t cuprul, este pu\u021bin probabil s\u0103 fie mai mult cupru dec\u00e2t zinc \u00een supliment.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Totu\u0219i, unele studii men\u021bioneaz\u0103 \u0219i posibilul <\/span><b>impact negativ al nivelurilor ridicate de zinc asupra absorb\u021biei cuprului \u0219i fierului.<\/b><span style=\"font-weight: 400\"> Desigur, acest lucru s-ar \u00eent\u00e2mpla dac\u0103 ar exista un aport nefiziologic mare de zinc \u00een detrimentul cuprului \u0219i fierului. Aceste probleme nu ar trebui s\u0103 apar\u0103 \u00een cadrul unei diete echilibrate \u0219i a unei supliment\u0103ri rezonabile cu aceste oligominerale cu suplimente alimentare de calitate. <\/span><span style=\"font-weight: 400;color: #ff6600\">[39\u201340]<\/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\">Ar trebui s\u0103 ne \u00eengrijoreze deficitul de minerale?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Dac\u0103 ave\u021bi o diet\u0103 variat\u0103, f\u0103r\u0103 a exclude anumite grupe alimentare, <\/span><b>cu siguran\u021b\u0103 nu trebuie s\u0103 v\u0103 \u00eengrijoreze lipsa niciunui mineral.<\/b><span style=\"font-weight: 400\"> \u0218i dac\u0103 tot v\u0103 dori\u021bi s\u0103 asigura\u021bi un aport suficient, pute\u021bi lua <\/span><b>suplimentele<\/b> men\u021bionate mai sus,<b> ideal \u00een form\u0103 chelat\u0103.<\/b><\/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=\"Cum_se_schimba_nevoia_de_minerale_in_timpul_sarcinii\"><\/span>Cum se schimb\u0103 nevoia de minerale \u00een timpul sarcinii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Femeile \u00eens\u0103rcinate<\/b><span style=\"font-weight: 400\">, pentru care <strong>nivelurile<\/strong> specifice <\/span><b>de aport sunt deseori stabilite \u00een recomand\u0103rile generale<\/b><span style=\"font-weight: 400\">, r trebui s\u0103 aib\u0103 grij\u0103. Deci, cu siguran\u021b\u0103 nu este cazul ca \u00een sarcin\u0103 s\u0103 dubleze aportul tuturor lucrurilor. Pentru a \u00een\u021belege mai bine, vom analiza c\u00e2t de mult cre\u0219te nevoia de aceste minerale \u00een timpul sarcinii, conform EFSA.<\/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 is-style-default\">Cu ce procent cre\u0219te nevoia de minerale \u00een sarcin\u0103?<\/h3>\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<ul class=\"wp-block-list\" id=\"block-6674f793-4155-4cbf-9617-64b771e5985a\">\n<li>Calciu: 0%<\/li>\n\n\n\n<li>Fosfor: 0%<\/li>\n\n\n\n<li>Magneziu: 0%<\/li>\n\n\n\n<li>Sodiu: 0%<\/li>\n\n\n\n<li>Potasiu: 0%<\/li>\n\n\n\n<li>Clorin\u0103: 0%<\/li>\n\n\n\n<li>Sulf: aportul zilnic recomandat de sulf nu este specificat<\/li>\n\n\n\n<li>Fier: 0%<\/li>\n\n\n\n<li>Zinc: 21 \u2013 23% (1.6 \u2013 2.9mg)<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li>Cupru: 15.5% (0.2mg)<\/li>\n\n\n\n<li>Iod: 33% (50\u03bcg)<\/li>\n\n\n\n<li>Fluor: 0%<\/li>\n\n\n\n<li>Crom: aportul zilnic recomandat de crom nu este specificat<\/li>\n\n\n\n<li>Cobalt: aportul zilnic recomandat de cobalt nu este specificat<\/li>\n\n\n\n<li>Seleniu: 0%<\/li>\n\n\n\n<li>Mangan: 0%<\/li>\n\n\n\n<li>Molibden: 0%<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Dup\u0103 cum se poate observa din list\u0103, <\/span><span style=\"font-weight: 400\"><b>nevoia de minerale nu se schimb\u0103 \u00een timpul sarcinii<\/b><\/span><span style=\"font-weight: 400\">, \u00een afar\u0103 de c\u00e2teva excep\u021bii. Ar trebui s\u0103 cre\u0219te\u021bi doar aportul de zinc, cupru \u0219i iod.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-1124x750.jpg\" alt=\"Cum se schimb\u0103 nevoia de minerale \u00een timpul sarcinii?\" class=\"wp-image-344496\" style=\"width:843px;height:563px\" title=\"Cum se schimb\u0103 nevoia de minerale \u00een timpul sarcinii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1184284805-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">\u00cen articolul de ast\u0103zi, pute\u021bi vedea cu ochii vo\u0219tri <\/span><span style=\"font-weight: 400\"><b>c\u00e2t de importante sunt mineralele pentru organism \u0219i ce pot face de fapt<\/b><\/span><span style=\"font-weight: 400\">. Pe l\u00e2ng\u0103 func\u021biile cognitive \u0219i sistemul nervos, sunt esen\u021biale \u0219i pentru s\u0103n\u0103tatea imunit\u0103\u021bii, sistemului musculo-scheletic sau pentru metabolismul energiei.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Dac\u0103 nu ave\u021bi suficiente minerale \u00een organism, \u00een timp pute\u021bi observa diverse simptome precum <\/span><b>oboseal\u0103, calitate sc\u0103zut\u0103 a unghiilor, pielii sau diferite probleme de s\u0103n\u0103tate.<\/b><span style=\"font-weight: 400\"> Nu ar trebui s\u0103 subestima\u021bi aportul acestora. Este ideal sa v\u0103 rezuma\u021bi la cantitatea recomandat\u0103 pe care am indicat-o \u00een articol. Cea mai u\u0219oar\u0103 cale de a gestiona acest lucru este s\u0103 consuma\u021bi <\/span><b>alimente integrale bogate \u00een micronutrien\u021bi.<\/b><span style=\"font-weight: 400\"> Exemplele includ fructele, legumele, carnea, produsele lactate, cerealele, etc.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">Dac\u0103 dintr-un anumit motiv evita\u021bi o grup\u0103 alimentar\u0103, este necesar s\u0103 introduce\u021bi<\/span><b> \u00een organism suplimente minerale specifice<\/b><span style=\"font-weight: 400\">. O form\u0103 chelat\u0103 care se absoarbe bine poate fi o alegere excelent\u0103. Ei bine, dac\u0103 v\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre vitamine, nu rata\u021bi articolul nostru<\/span> <strong><a aria-label=\"Ghidul complet al vitaminelor: ce rol au, cum s\u0103 \u0219ti\u021bi c\u00e2nd ave\u021bi un deficit \u0219i c\u00e2t de mult s\u0103 consuma\u021bi? (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Ghidul complet al vitaminelor: ce rol au, cum s\u0103 \u0219ti\u021bi c\u00e2nd ave\u021bi un deficit \u0219i c\u00e2t de mult s\u0103 consuma\u021bi?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cunoa\u0219te\u021bi pe cineva printre prieteni care \u00eenc\u0103 subestimeaz\u0103 importan\u021ba mineralelor? Atunci nu uita\u021bi s\u0103 le distribui\u021bi acest articol, astfel \u00eenc\u00e2t s\u0103 afle pentru ce sunt esen\u021biali diferi\u021bi macronutrien\u021bi.<\/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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>\u00cen articolul de ast\u0103zi vom analiza mai atent mineralele. Vom discuta despre cum sunt clasificate, care alimente reprezint\u0103 cele mai bune surse \u0219i care este aportul optim. De asemenea, v\u0103 vom \u00eenv\u0103\u021ba cum s\u0103 recunoa\u0219te\u021bi deficitul de minerale.<\/p>\n","protected":false},"author":100,"featured_media":344574,"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":[71],"tags":[6650,6878,7628,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-348765","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-minerale","10":"tag-sanatate","11":"tag-suplimente-nutritive","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>Ghid complet al mineralelor: func\u021bii, aport zilnic recomandat, deficit - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"La ce servesc mineralele, care este aportul zilnic recomandat, cum recunoa\u0219tem deficitul sau excesul? 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