{"id":349527,"date":"2022-03-29T08:34:10","date_gmt":"2022-03-29T06:34:10","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=349527"},"modified":"2024-05-28T09:02:58","modified_gmt":"2024-05-28T07:02:58","slug":"ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/","title":{"rendered":"Ce nutrien\u021bi le lipsesc cel mai des veganilor \u0219i cum pot fi suplimenta\u021bi?"},"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\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#O_dieta_vegana_si_beneficiile_sale\" title=\"O diet\u0103 vegan\u0103 \u0219i beneficiile sale\">O diet\u0103 vegan\u0103 \u0219i beneficiile sale<\/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\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#O_dieta_vegana_si_riscurile_sale\" title=\"O diet\u0103 vegan\u0103 \u0219i riscurile sale\">O diet\u0103 vegan\u0103 \u0219i riscurile sale<\/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\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#10_deficiente_nutritive_ale_unei_diete_vegetariene\" title=\"10 deficien\u021be nutritive ale unei diete vegetariene\">10 deficien\u021be nutritive ale unei diete vegetariene<\/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\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#1_Vitamina_B12\" title=\"1. Vitamina B12\">1. Vitamina B12<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#2_Vitamina_D\" title=\"2. Vitamina D\">2. Vitamina D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#3_Zinc\" title=\"3. Zinc\">3. Zinc<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#4_Fier\" title=\"4. Fier\">4. Fier<\/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\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#5_Acizi_grasi_omega_3\" title=\"5. Acizi gra\u0219i omega 3\">5. Acizi gra\u0219i omega 3<\/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\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#6_Calciu\" title=\"6. Calciu\">6. Calciu<\/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\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#7_Iod\" title=\"7. Iod\">7. Iod<\/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\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#8_Proteine\" title=\"8. Proteine\">8. Proteine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#9_Creatina\" title=\"9. Creatina\">9. Creatina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#10_Carnozina\" title=\"10. Carnozina\">10. Carnozina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/#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>Num\u0103rul de persoane care au exclus complet din diet\u0103 carnea, pe\u0219tele, ou\u0103le, laptele \u0219i orice alte alimente de origine animal\u0103 este \u00een continu\u0103 cre\u0219tere. \u00cen statele Unite ale Americii, de exemplu, num\u0103rul veganilor a crescut cu un procent uimitor de <a class=\"ek-link\" href=\"https:\/\/thevou.com\/lifestyle\/2019-the-world-of-vegan-but-how-many-vegans-are-in-the-world\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">400%<\/a> (de la 4 la 20 milioane) \u00eentre 2014 \u0219i 2018. \u0218i se poate observa un trend similar \u00een \u00eentreaga lume.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O diet\u0103 \u00een \u00eentregime vegetarian\u0103 are beneficii, dar \u0219i provoc\u0103ri la care trebuie s\u0103 fim aten\u021bi. \u00cei lipsesc alimente care se afl\u0103 printre sursele principale de vitamina B12, fier, proteine \u0219i al\u021bi nutrien\u021bi valoro\u0219i.<strong> \u00cen alimentele de origine vegetal\u0103, aceste substan\u021be se g\u0103sesc de obicei \u00een cantit\u0103\u021bi mai mici sau sub forme mai pu\u021bin digerabile.<\/strong> De aceea, este important de aflat cum elabor\u0103m corect o diet\u0103 vegan\u0103 pentru a include to\u021bi nutrien\u021bii necesari.<\/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=\"O_dieta_vegana_si_beneficiile_sale\"><\/span>O diet\u0103 vegan\u0103 \u0219i beneficiile sale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O diet\u0103 vegan\u0103 corect\u0103 poate avea o serie de beneficii. C\u00e2nd este bazat\u0103 pe alimente de baz\u0103 precum cereale, leguminoase, fructe \u0219i legume, <strong>de obicei con\u021bine cantit\u0103\u021bi mari de fibre, antioxidan\u021bi, anumite vitamine \u0219i minerale.<\/strong> \u00cen plus, dieta vegan\u0103 nu con\u021bine multe gr\u0103simi saturate nes\u0103n\u0103toase sau colesterol. Gra\u021bie compozi\u021biei sale poate avea un efect benefic asupra organismului uman \u0219i astfel s\u0103-l protejeze \u00eempotriva dezvolt\u0103rii anumitor boli. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Din rezultatele mai multor cercet\u0103ri se poate observa un aspect interesant. \u00cen compara\u021bie cu alte persoane, veganii sunt mai predispu\u0219i spre a adopta <strong>obiceiuri zilnice mai s\u0103n\u0103toase<\/strong>. Fumeaz\u0103 mai pu\u021bin \u0219i se uit\u0103 mai pu\u021bin la televizor, dorm mai mult, practic\u0103 mai mult sport \u0219i acord\u0103 mai mult\u0103 aten\u021bie s\u0103n\u0103t\u0103\u021bii. La r\u00e2ndul lor toate acestea contribuie la faptul c\u0103 iubitorii de alimente de origine vegetal\u0103 sunt deseori mai supli \u0219i mai s\u0103n\u0103to\u0219i dec\u00e2t restul popula\u021biei.<span style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O diet\u0103 vegan\u0103 poate ajuta \u0219i la <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pierderea \u00een greutate<\/a>. Gra\u021bie consumului regulat de leguminoase, cereale integrale, legume \u0219i alte alimente integrale, con\u021bine mai multe fibre. <strong>Astfel de preparate devin mai s\u0103\u021bioase<\/strong><strong>, lucru care se traduce \u00eentr-un aport de energie pu\u021bin mai mic.<\/strong> De asemenea. are \u00een mod natural un con\u021binut mai redus de gr\u0103simi \u0219i energie (densitate energetic\u0103) \u00een compara\u021bie cu alte linii directoare nutri\u021bionale. De aceea, c\u00e2nd trec la o diet\u0103 100% vegetarian\u0103, multe persoane pierd u\u0219or \u00een greutate f\u0103r\u0103 a num\u0103ra caloriile. <span class=\"tadv-color\" style=\"color: #ff6600\">[3\u20134]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1124x750.jpg\" alt=\"Care sunt beneficiile unei diete vegane?\" class=\"wp-image-316918\" style=\"width:843px;height:563px\" title=\"Care sunt beneficiile unei diete vegane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-669584224-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"O_dieta_vegana_si_riscurile_sale\"><\/span>O diet\u0103 vegan\u0103 \u0219i riscurile sale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe&nbsp; de alt\u0103 parte, o diet\u0103 \u00een \u00eentregime vegetarian\u0103 are \u0219i riscuri, care trebuie luate \u00een considerare c\u00e2nd planific\u0103m o diet\u0103. <strong>Poate duce lips\u0103 de nutrien\u021bi importan\u021bi care se g\u0103sesc \u00een special \u00een alimentele de origine animal\u0103.<\/strong> Totu\u0219i, unele dintre ele se pot g\u0103si \u00een mod natural \u0219i \u00een alimentele de origine vegetal\u0103, dar \u00eentr-o form\u0103 mai pu\u021bin util\u0103. Mai mult, unele alimente vegane sunt deseori \u00eembog\u0103\u021bite cu ace\u0219ti nutrien\u021bi. De aceea, este esen\u021bial pentru iubitorii de diete vegetariene s\u0103 <strong>\u0219tie ce alimente s\u0103 includ\u0103 \u00een diet\u0103 \u0219i ce substan\u021be s\u0103 suplimenteze<\/strong> pentru a acoperi toate nevoile organismului. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O diet\u0103 \u00een \u00eentregime vegetarian\u0103 poate lua mai multe forme.<\/strong> Dac\u0103 o planifica\u021bi cu aten\u021bie \u0219i ave\u021bi \u00een diet\u0103 o selec\u021bie de alimente de baz\u0103 \u0219i un minimum de alimente foarte procesate, cel mai probabil pute\u021bi respecta toate nevoile nutri\u021bionale. Dar dac\u0103 nu v\u0103 g\u00e2ndi\u021bi la acest lucru \u0219i m\u00e2nca\u021bi cartofi pr\u0103ji\u021bi \u0219i un burger vegetarian deoarece este vegan, atunci cu siguran\u021b\u0103 nu v\u0103 pute\u021bi numi dieta <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">s\u0103n\u0103toas\u0103<\/a> sau echilibrat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2nd trece\u021bi la o diet\u0103 100% vegetarian\u0103, este important \u0219i s\u0103 v\u0103 asigura\u021bi c\u0103 ob\u021bine\u021bi suficient\u0103 energie.<strong> O diet\u0103 vegan\u0103 are \u00een medie o densitate energetic\u0103 mai sc\u0103zut\u0103 dec\u00e2t o diet\u0103 mixt\u0103.<\/strong> Acest lucru \u00eenseamn\u0103 c\u0103, de exemplu, 100g de linte g\u0103tit\u0103 sau tofu are mai pu\u021bine calorii dec\u00e2t 100g de carne de vit\u0103. Aceast\u0103 schimbare poate duce foarte u\u0219or la o sc\u0103dere a aportului de energie, care poate fi <a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-vostru-daca-nu-mancati-suficient\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">periculoas\u0103,<\/a> \u00een special pentru sportivi. Astfel por\u021biile consumate de vegani sunt deseori mai mari dec\u00e2t ale celor care consum\u0103 o diet\u0103 mixt\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"707\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg\" alt=\"Care sunt dezavantajele unei diete vegane?\" class=\"wp-image-316946\" style=\"width:843px;height:530px\" title=\"Care sunt dezavantajele unei diete vegane?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1124x707.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-400x251.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-1536x966.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1145647580-2048x1287.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_deficiente_nutritive_ale_unei_diete_vegetariene\"><\/span>10 deficien\u021be nutritive ale unei diete vegetariene<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O diet\u0103 bazat\u0103 pe cereale, leguminoase, fructe, legume \u0219i fructe oleaginoase este o reprezentare perfect\u0103 a tuturor vitaminelor \u0219i mineralelor. Dar, dup\u0103 cum arat\u0103 unele cercet\u0103ri, realitatea ar putea s\u0103 nu fie \u00eentotdeauna a\u0219a de roz. De exemplu, conform unui studiu, <strong>28% dintre veganii studia\u021bi au avut anumite deficien\u021be nutritive conform unui test de s\u00e2nge.<\/strong> A inclus niveluri sc\u0103zute de vitamina B12, vitamina D, fier, calciu sau zinc. Al\u021bi nutrien\u021bi care pot lipsi dintr-o diet\u0103 vegetarian\u0103 includ acizii gra\u0219i omega-3 \u0219i iodina. Dar nici <strong>aportul insuficient de proteine<\/strong> nu reprezint\u0103 o excep\u021bie, \u00een special pentru sportivii care au o nevoie crescut\u0103 de acest macronutrient. \u00cen cazul lor, pot avea niveluri mai mici de creatin\u0103 \u0219i carnozin\u0103. <span style=\"color: #ff6600\">[1,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vom descrie aportul zilnic recomandat de nutrien\u021bi necesari conform metodologiilor Autorit\u0103\u021bii Europene pentru Siguran\u021ba Alimentelor (EFSA) \u0219i vom compara aceste valori cu ultimele valori de referin\u021b\u0103 a \u021b\u0103rilor vorbitoare de german\u0103 (DACH).&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vitamina_B12\"><\/span>1. Vitamina B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina B12 sau cobalamina<\/strong><\/a> are o serie de roluri importante \u00een organism. <strong>De exemplu, este implicat\u0103 \u00een func\u021bionarea normal\u0103 a psihicului, sistemului nervos \u0219i produc\u021biei de celule ro\u0219ii.<\/strong> Deficitul s\u0103u se manifest\u0103 de obicei printr-o schimbare a dispozi\u021biei, o concentrare slab\u0103 sau anemie (lips\u0103 de globule ro\u0219ii), care cauzeaz\u0103 sl\u0103biciune, sc\u0103dere a performan\u021bei fizice \u0219i paloare. <span style=\"color: #ff6600\" class=\"tadv-color\">[7\u20138]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg\" alt=\"Surse de vitamina B12 pentru vegani\" class=\"wp-image-316961\" title=\"Surse de vitamina B12 pentru vegani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-10-02-at-15.07.47-4.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nivelurile mici de vitamina B12 din organism nu sunt cauzate mereu de un aport inadecvat din diet\u0103. <strong>De fapt, un factor intrinsec este esen\u021bial pentru absorb\u021bia sa corect\u0103.<\/strong> Se formeaz\u0103 \u00een stomac, de unde se deplaseaz\u0103 \u00een intestine. Vitamina B12 se leag\u0103 de acesta \u00een intestinul sub\u021bire \u0219i \u00eempreun\u0103 formeaz\u0103 un complex (vitamina B12 \u0219i factorul intrinsec) care este rezistent la enzimele digestive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cempreun\u0103, se mi\u0219c\u0103 prin peretele intestinal \u00een s\u00e2nge, iar apoi vitamina B12 se poate deplasa prin fluxul sanguin la toate \u021besuturile \u021bint\u0103, \u00eemplinindu-\u0219i astfel func\u021bia. Acest lucru nu ar fi posibil f\u0103r\u0103 factorul intrinsec, deoarece altfel vitamina B12 ar r\u0103m\u00e2ne blocat\u0103 \u00een tractul digestiv \u0219i ar fi eliminat\u0103 din organism f\u0103r\u0103 a fi folosit\u0103. Prin urmare, c\u00e2nd apare un deficit de vitamina B12 \u00een organism, este important s\u0103 verifica\u021bi \u0219i produc\u021bia normal\u0103 a factorului intrinsec. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Principala <strong>surs\u0103 de vitamina B12 o reprezint\u0103 alimentele de origine animal\u0103 \u0219i, \u00een mod logic, lipsesc din dietele vegane.<\/strong> Prezen\u021ba natural\u0103 a acestei vitamine \u00een sursele de origine vegetal\u0103 este mai degrab\u0103 excep\u021bional\u0103. Un astfel de exemplu ar fi alga Nori, popular\u0103 pentru a prepara sushi. Alte alimente adecvate pentru vegani au doar urme de vitamina B12 \u00een compozi\u021bie sau compozi\u021bia lor nu este stabil\u0103 (drojdia de bere, chlorella).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>De aceea, cei care urmeaz\u0103 dieta vegetarian\u0103 nu se pot baza 100% pe aceste surse<\/strong> \u0219i adesea trebuie s\u0103 includ\u0103 alimente fortificate \u0219i suplimente. <span style=\"color: #ff6600\">[7, 9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de origine vegetal\u0103 naturale de vitamina B12 \u0219i \u00een ce alimente este ad\u0103ugat\u0103?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>alga Nori<\/li>\n\n\n\n<li>b\u0103uturi de soia, ov\u0103z, orez, cocos \u0219i alte b\u0103uturi vegetale<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pudr\u0103 proteic\u0103<\/a> de origine vegetal\u0103<\/li>\n\n\n\n<li>iaurt, br\u00e2nz\u0103 sau sm\u00e2nt\u00e2n\u0103 vegetal\u0103<\/li>\n\n\n\n<li>drojdia fin\u0103<\/li>\n\n\n\n<li>alternative vegetale la  carne, \u0219unc\u0103 sau c\u00e2rna\u021bi<\/li>\n\n\n\n<li>tofu, tempeh, seitan<\/li>\n\n\n\n<li>cereale pentru micul dejun<\/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\">Care este doza zilnic\u0103 recomandat\u0103 de vitamina B12?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recomand\u0103 un <strong>aport zilnic de 4\u00b5g<\/strong> pentru adul\u021bi, dar femeile ar trebui s\u0103 o creasc\u0103 la 4.5\u00b5g \u00een timpul sarcinii \u0219i la 5.0\u00b5g zilnic \u00een timpul al\u0103pt\u0103rii. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li>DACH este de acord cu doza recomandat\u0103 de 4\u03bcg zilnic la adul\u021bi. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce recomand\u0103 Societatea Vegan\u0103 \u00een ceea ce prive\u0219te aportul de vitamina B12?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u00e2nca\u021bi cel pu\u021bin 2-3 por\u021bii de alimente \u00eembog\u0103\u021bite cu vitamina B12 zilnic pentru a asigura un aport total de 3\u00b5g.<\/li>\n\n\n\n<li>Sau lua\u021bi zilnic suplimente alimentare ce con\u021bin10\u00b5g din aceast\u0103 substan\u021b\u0103.<\/li>\n\n\n\n<li>Ultima op\u021biune o reprezint\u0103 <a href=\"https:\/\/gymbeam.ro\/proteine-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">administrarea s\u0103pt\u0103m\u00e2nal\u0103 a unui supliment<\/a> care con\u021bine 2000\u03bcg. Astfel de doze mari sunt necesare \u00een special din cauza capacit\u0103\u021bii limitate a factorului intrinsec. \u00cen acest stadiu, trebuie s\u0103 ne baz\u0103m \u00een parte pe absorb\u021bia pasiv\u0103 a vitaminei B12, prin care numai 1% este absorbit \u00een organism. \u00cen acest caz sunt necesare p\u00e2n\u0103 la 20\u03bcg pentru a ajuta la respectarea dozei recomandate. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44749,107605,108862,112657\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vitamina_D\"><\/span>2. Vitamina D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina D<\/strong><\/a> este esen\u021bial\u0103 pentru s\u0103n\u0103tatea oaselor \u0219i pentru func\u021bionarea normal\u0103 a imunit\u0103\u021bii. Cantit\u0103\u021bile insuficiente de vitamina D pot duce la sub\u021bierea oaselor \u0219i fragilitate crescut\u0103. O ob\u021binem \u00een special de la soarele care ne atinge pielea. Vara sau prim\u0103var\u0103, c\u00e2nd petrecem mai mult timp afar\u0103, nu prea trebuie s\u0103 ne facem griji \u00een privin\u021ba vitaminei D. Dar, acest lucru nu este valabil pentru persoanele care nu petrec mult timp afar\u0103. De asemenea, situa\u021bia poate fi problematic\u0103 din toamn\u0103 p\u00e2n\u0103 \u00een prim\u0103var\u0103, c\u00e2nd este mai pu\u021bin\u0103 lumin\u0103 \u0219i nu prea ie\u0219im afar\u0103. <strong>\u00cen acestea cazuri, principala surs\u0103 a acestei substan\u021be o reprezint\u0103 alimentele, \u00een special cele de origine animal\u0103<\/strong> (pe\u0219te, g\u0103lbenu\u0219uri, ficat). Acest lucru pericliteaz\u0103 aportul de vitamina D a celor care urmeaz\u0103 o diet\u0103 \u00een \u00eentregime vegetarian\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[8, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Solu\u021bia poate fi reprezentat\u0103 de alimentele \u00eembog\u0103\u021bite cu vitamina D sau de suplimente. Totu\u0219i, \u021bine\u021bi cont de faptul c\u0103 \u00een produsele vegane, vitamina D se g\u0103se\u0219te cel mai des \u00een forma sa mai pu\u021bin absorbabil\u0103 \u2013 <a href=\"https:\/\/gymbeam.ro\/vitamina-d-1000-iu-capsule-vegetale-now-foods.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ergocalciferol<\/a> (D<sub>2 <\/sub>). Excep\u021bie face vitamina D ob\u021binut\u0103 din licheni. Aceasta este forma colecalciferolului mai absorbabil (vitamina D3), care se mai g\u0103se\u0219te doar \u00een produsele de origine animal\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[8, 13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u00cen ce alimente se adaug\u0103 de obicei vitamina D?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lapte de soia, ov\u0103z, cocos sau orez<\/li>\n\n\n\n<li>iaurt, br\u00e2nz\u0103 sau sm\u00e2nt\u00e2n\u0103 vegetal\u0103<\/li>\n\n\n\n<li>cereale pentru micul dejun<\/li>\n\n\n\n<li>suc de fructe<\/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\">Care este doza zilnic\u0103 recomandat\u0103 de vitamina D?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recomand\u0103 adul\u021bilor un aport de <strong>15\u00b5g de vitamina D pe zi<\/strong> c\u00e2nd nu exist\u0103 suficient\u0103 expunere la soare. <span style=\"color: #ff6600\">[14]<\/span><\/li>\n\n\n\n<li>Conform DACH, avem nevoie de un aport zilnic de 20\u03bcg de vitamina D. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1124x749.jpg\" alt=\"Care sunt sursele vegane de vitamina D?\" class=\"wp-image-316975\" style=\"width:843px;height:562px\" title=\"Care sunt sursele vegane de vitamina D?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Vitamin-D3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zinc\"><\/span>3. Zinc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/zinc\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zincul<\/strong><\/a> este un mineral implicat \u00een mai mult de 300 de reac\u021bii din organismul uman \u0219i, prin urmare are un rol important \u00een multe activit\u0103\u021bi. Este esen\u021bial pentru func\u021bia imunitar\u0103, sinteza proteinei sau men\u021binerea nivelului de testosteron din s\u00e2nge. Zincul ajut\u0103 la formarea testosteronului \u0219i previne transformarea acestuia (descompunerea) \u00een estrogen &#8211; hormoni de sex feminin. \u00cen special femeile apreciaz\u0103 efectele sale pozitive asupra p\u0103rului, pielii \u0219i unghiilor. <strong>Organismul nostru nu poate aduna rezerve de zinc, prin urmare aportul regulat este esen\u021bial.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 substan\u021b\u0103 se g\u0103se\u0219te \u0219i \u00een alimente de origine vegetal\u0103 precum cereale integrale, <a href=\"https:\/\/gymbeam.ro\/ovaz-fin-fara-gluten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z<\/a>, leguminoase \u0219i fructe oleaginoase. <strong>\u00cens\u0103, apar probleme \u00een utilizarea zincului din aceste surse <\/strong>\u00eentruc\u00e2t con\u021bin fita\u021bi care \u00eempiedic\u0103 absorb\u021bia \u00een organism. Ar putea ajuta <strong>hidratarea sau germinarea<\/strong> leguminoaselor \u0219i fructelor oleaginoase, care de obicei reduce cantitatea de fita\u021bi. <a href=\"https:\/\/gymbeam.ro\/zinc-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Suplimentele alimentare<\/a> sunt o alt\u0103 op\u021biune pentru a ajuta la respectarea aportului zilnic de zinc. <span style=\"color: #ff6600\" class=\"tadv-color\">[2, 15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de origine vegetal\u0103 de zinc?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/ovaz-fin-fara-gluten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ov\u0103z<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, orez, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/faina\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gr\u00e2u<\/a><\/li>\n\n\n\n<li>semin\u021be de dovleac, susan \u0219i c\u00e2nep\u0103<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/nuci-de-acaju-naturale.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">caju<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">migdale<\/a>, <a aria-label=\"arahide (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/arahide-neprajite.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">arahide<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/arahide-neprajite.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">unturi din nuci <\/a><\/li>\n\n\n\n<li>ciuperci<\/li>\n\n\n\n<li>fasole, <a href=\"https:\/\/gymbeam.ro\/bio-paste-din-mazare-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maz\u0103re<\/a>, linte<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/bio-pudra-de-cacao-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cacao<\/a> \u0219i ciocolat\u0103 neagr\u0103<\/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\">Care este doza zilnic\u0103 recomandat\u0103 de zinc?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recomand\u0103 un aport zilnic de <strong>9.4 &#8211; 16.3 mg<\/strong> pentru <b>b\u0103rba\u021bii adul\u021bi<\/b> \u0219i <strong>7.5 &#8211; 12.7 mg pentru femei<\/strong>, doza mai mare fiind indicat\u0103 celor cu un aport mai mare de fita\u021bi. \u00cen timpul sarcinii \u0219i al\u0103pt\u0103rii, femeile ar trebui s\u0103 creasc\u0103 aceast\u0103 cantitate cu 1.6 &#8211; 2.9 mg pe zi. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>DACH recomand\u0103 o doz\u0103 de <strong>11-16 mg zilnic la b\u0103rba\u021bi<\/strong> \u0219i <strong>7-10 mg zilnic la femei<\/strong>. Cantitatea recomandat\u0103 ar trebui s\u0103 ia \u00een considerare \u0219i aportul de fita\u021bi. Femeile \u00eens\u0103rcinate \u0219i care al\u0103pteaz\u0103 ar trebui s\u0103 creasc\u0103 aportul zilnic de zinc cu 14 mg pe zi. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg\" alt=\"Care sunt sursele vegane de zinc?\" class=\"wp-image-316993\" style=\"width:843px;height:562px\" title=\"Care sunt sursele vegane de zinc?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/\u0424\u043e\u0442\u043e-3-2-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Fier\"><\/span>4. Fier<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Fierul<\/strong><\/a> este un mineral esen\u021bial \u00een organism, care asigur\u0103 \u00een special transportul oxigenului din pl\u0103m\u00e2ni \u00een toate organele corpului. De asemenea, contribuie la func\u021bionarea normal\u0103 a globulelor ro\u0219ii. Este o component\u0103 esen\u021bial\u0103 a pigmentului sanguin hemoglobin\u0103, fiind esen\u021bial pentru func\u021bia acestuia. <strong>Nivelurile sc\u0103zute de fier pot duce la anemie,<\/strong> care se manifest\u0103 cel mai des prin oboseal\u0103 crescut\u0103, respira\u021bie greoaie sau piele palid\u0103. <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ceea ce prive\u0219te sursele, se aseam\u0103n\u0103 cu zincul. Exist\u0103 multe resurse vegetale pentru acest mineral. Dar problema apare \u00een privin\u021ba utilit\u0103\u021bii. Fierul are form\u0103 nonheme, care este mai greu de folosit de organism dec\u00e2t forma heme din alimentele de origine animal\u0103. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400\">De aceea, veganii au un risc mai crescut de deficit al acestei substan\u021be. Prin urmare, de obicei sunt sf\u0103tui\u021bi s\u0103 <\/span><b>creasc\u0103 aportul zilnic de fier de 1.8 ori fa\u021b\u0103 de recomandarea standard. <\/b><span style=\"font-weight: 400\">De asemenea, alimentele <\/span><b>hidratate, germinate sau fermentate<\/b><span style=\"font-weight: 400\"> pot ajuta cu aportul de fier. \u0218i aportul de vitamina C sub form\u0103 de fructe, legume sau<\/span><a href=\"https:\/\/gymbeam.ro\/bio-vitamina-c-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"font-weight: 400\">suplimente<\/span><\/a> <span style=\"font-weight: 400\">poate avea efect.<\/span><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/iron-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"font-weight: 400\">Suplimentele alimentare<\/span><\/a> <span style=\"font-weight: 400\">pot ajuta \u0219i ele cu aportul zilnic al acestui mineral. Dac\u0103 le alege\u021bi pe acestea, asigura\u021bi-v\u0103 c\u0103 ele con\u021bin o combina\u021bie de fier \u0219i vitamina C.<\/span>&nbsp;&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[2, 17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span style=\"font-weight: 400\">Care sunt sursele de origine vegetal\u0103 de fier?<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>linte, n\u0103ut, fasole \u0219i alte leguminoase<\/li>\n\n\n\n<li>tofu, quinoa<\/li>\n\n\n\n<li>caju, semin\u021be de <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\">chia<\/a>, <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\">dovleac,<\/a> c\u00e2nep\u0103<\/li>\n\n\n\n<li>legume cu frunze<\/li>\n\n\n\n<li>alimente fortificate (cereale pentru micul dejun)<\/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\">Care este doza zilnic\u0103 recomandat\u0103 de fier?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Conform EFSA, <strong>16 mg de fier pe zi<\/strong> va acoperi nevoile majorit\u0103\u021bii persoanelor. <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li>DACH recomand\u0103 un aport zilnic de 10 mg de fier pentru b\u0103rba\u021bii adul\u021bi \u0219i 10 &#8211; 15 mg pentru femei. La femei, doza este mai mare din cauza pierderilor cauzate de menstrua\u021bie. Femeile \u00eens\u0103rcinate ar trebui s\u0103 creasc\u0103 aportul de fier la 30 mg pe zi, iar c\u00e2nd al\u0103pteaz\u0103 la 20 mg pe zi. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg\" alt=\"Care sunt sursele vegane de fier?\" class=\"wp-image-317014\" style=\"width:843px;height:563px\" title=\"Care sunt sursele vegane de fier?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-IronComplex-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Acizi_grasi_omega_3\"><\/span>5. Acizi gra\u0219i omega 3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Acizii gra\u0219i omega-3<\/strong> sunt gr\u0103simi extrem de importante, \u00een special pentru <strong>func\u021bionarea normal\u0103 a inimii, creierului \u0219i ochilor.<\/strong> De asemenea, s-a descoperit c\u0103 au <strong>efecte antiinflamatorii<\/strong> apreciate de persoanele care sufer\u0103 de dureri articulare, de exemplu. Printre cele mai cunoscute se afl\u0103 trio-ul de acid eicosapentaenoic&nbsp; (EPA), acid&nbsp;<span style=\"text-align: inherit\">docosahexaenoic (DHA) \u0219i acid alfa-linolenic (ALA). <\/span><span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>DHA \u0219i EPA se g\u0103sesc \u00een special \u00een pe\u0219te \u0219i fructe de mare. De asemenea, se g\u0103sesc \u00een cantit\u0103\u021bi mai mici \u00een ou\u0103 \u0219i carne. <strong>Singura lor surs\u0103 de origine vegetal\u0103 o reprezint\u0103 algele, \u00een rest sursele de origine animal\u0103 predomin\u0103<\/strong><strong>.<\/strong> De aceea, ALA, care se g\u0103se\u0219te \u00een fructe cu coaja tare, semin\u021be \u0219i uleiuri din aceste alimente, este mai frecvent \u00een dieta vegan\u0103. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar, EPA \u0219i DHA sunt mai importante pentru organism dec\u00e2t ALA. De asemenea, sunt asociate mai des cu func\u021bionarea normal\u0103 a celor mai importante organe. <strong>De\u0219i organismul nostru poate transforma ALA \u00een EPA \u0219i DHA, acest lucru se \u00eent\u00e2mpl\u0103 \u00een cel mult 10% din timp<\/strong><strong>.<\/strong> Eficacitatea acestei transform\u0103ri este influen\u021bat\u0103 \u0219i de v\u00e2rst\u0103 \u0219i stilul de via\u021b\u0103. \u00cen practic\u0103 se \u00eent\u00e2mpl\u0103 ca numai 1 &#8211; 5% din aportul de ALA s\u0103 se transforme \u00een DHA. <span style=\"color: #ff6600\">[20-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 transformare poate fi stimulat\u0103 mai u\u0219or de un aport mai optim de acizi gra\u0219i omega 6, care se g\u0103sesc, de exemplu, \u00een margarin\u0103, ulei de floarea soarelui \u0219i alimente procesate. Cei mai mul\u021bi oameni au un exces de acizi gra\u0219i omega 6 \u00een diet\u0103 \u0219i adesea trebuie s\u0103 le reduc\u0103 aportul pentru a ob\u021bine un raport mai bun. Op\u021biunea ideal\u0103 este considerat\u0103 de obicei a fi un <strong>raport<\/strong> <strong style=\"text-align: inherit\">1:1 de acizi gra\u0219i omega 6 : omega 3.<\/strong><span style=\"text-align: inherit\"> Din p\u0103cate, de obicei acesta nu este respectat de majoritatea persoanelor. \u00cen acest caz, este indicat\u0103 apropierea c\u00e2t mai mare de aceste valori. <\/span><span style=\"color: #ff6600\">[2, 22]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg\" alt=\"Omega 3 vegan\" class=\"wp-image-317034\" title=\"Omega 3 vegan\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_6711-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>De aceea, veganii sunt sf\u0103tui\u021bi s\u0103 consume mai multe alimente cu un con\u021binut mai mare de ALA <\/strong>\u0219i s\u0103 men\u021bin\u0103 aportul la 2g pe zi. Totu\u0219i, \u00ee\u0219i pot stimula aportul de EPA \u0219i DHA lu\u00e2nd <a href=\"https:\/\/gymbeam.ro\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente cu alge.<\/a> Acest lucru se recomand\u0103 deseori \u0219i femeilor \u00eens\u0103rcinate \u0219i care al\u0103pteaz\u0103 care urmeaz\u0103 o diet\u0103 vegan\u0103, \u00eentruc\u00e2t EPA \u0219i DHA joac\u0103 un rol vital \u00een dezvoltarea bebelu\u0219ului. <span style=\"color: #ff6600\">[2,19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de origine vegetal\u0103 de acizi gra\u0219i omega 3?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-in-brun-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021bele de in<\/a> \u0219i <a href=\"https:\/\/gymbeam.ro\/bio-ulei-din-seminte-din-in-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiul de in<\/a><\/li>\n\n\n\n<li>semin\u021bele de dovleac \u0219i c\u00e2nep\u0103 \u0219i <a href=\"https:\/\/gymbeam.ro\/bio-ulei-din-seminte-de-dovleac-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiul<\/a> ob\u021binut din acestea<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/nuci-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nucile<\/a> \u0219i uleiul de nuc\u0103<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">uleiul de rapi\u021b\u0103<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/seminte-de-chia-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021bele de chia<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care este aportul zilnic recomandat de acizi gra\u0219i omega 3?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Conform EFSA, ar trebui s\u0103 lu\u0103m <strong>250 mg de EPA \u0219i DHA<\/strong> zilnic. Limita superioar\u0103 sigur\u0103 este considerat\u0103 a fi 5g din aceste gr\u0103simi zilnic. Pentru ALA, recomandarea este ca aportul s\u0103u s\u0103 fie de 0.5% din aportul total de energie. <span style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li>DACH este de acord cu recomandarea de <strong>0.5% de aport zilnic de ALA<\/strong>. Mai adaug\u0103 recomandarea pentru acizii gra\u0219i omega 6, care ar trebui s\u0103 reprezinte 2.5% din aportul zilnic de energie. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Calciu\"><\/span>6. Calciu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/calciu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Calciul<\/strong><\/a> este un alt mineral despre care cercet\u0103rile au ar\u0103tat c\u0103 lipse\u0219te deseori din dietele vegane. Este parte din elementele fundamentale ale din\u021bilor \u0219i oaselor \u0219i, prin urmare, este important pentru func\u021bionarea normal\u0103 a acestora. De asemenea, <strong>contribuie la func\u021bionarea optim\u0103 a mu\u0219chilor.<\/strong> \u00cempreun\u0103 cu magneziul, este semnificativ pentru contrac\u021bia muscular\u0103, iar deficitul s\u0103u poate duce la dezvoltarea de crampe musculare. Prin urmare, fanii dietelor vegetariene sunt mai predispu\u0219i la <strong>sub\u021bierea oaselor \u0219i la fracturi<\/strong> \u00een compara\u021bie cu omnivorii. <span style=\"color: #ff6600\" class=\"tadv-color\">[2, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Metabolismul calciului din organism nu este a\u0219a simplu. De fapt, absorb\u021bia \u0219i utilizarea sa sunt influen\u021bate de o serie de factori, precum nivelul anumitor hormoni, al <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminelor D<\/a> \u0219i <a aria-label=\"K (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">K<\/a>, al <a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magneziului<\/a> \u0219i al <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/potasiu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">potasiului<\/a>. Aceste substan\u021be sunt implicate \u0219i \u00een formarea \u0219i func\u021bionarea oaselor \u0219i pot compensa par\u021bial deficitul de calciu. <strong>De asemenea, se pare c\u0103 o diet\u0103 bogat\u0103 \u00een fructe \u0219i legume cu un con\u021binut redus de carne schimb\u0103 pH-ul urinei, care devine mai alcalin\u0103<\/strong> (dar totu\u0219i \u00een limite fiziologice). Acest lucru poate duce la o eliminare mai redus\u0103 a calciului din organism, care se reflect\u0103 de obicei \u00een niveluri mai mari. Totu\u0219i, asta nu \u00eenseamn\u0103 c\u0103 aportul de calciu poate fi omis \u00een totalitate. Este important \u0219i pentru metabolismul optim al vitaminei D , pentru contrac\u021bia muscular\u0103 \u0219i pentru transmiterea impulsurilor nervoase.<span style=\"color: #ff6600\" class=\"tadv-color\">[8, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cele mai bogate surse de calciu includ laptele, iaurtul, br\u00e2nza, semin\u021bele de mac, unele fructe oleaginoase \u0219i legumele. Prin urmare, s-a p\u0103rea c\u0103 exist\u0103 suficiente surse de origine vegetal\u0103 care con\u021bin aceast\u0103 substan\u021b\u0103. <strong>Dar problema o reprezint\u0103 utilitatea unora dintre ele.<\/strong> Oxala\u021bii, fita\u021bii sau fibrele din aceste surse \u00eel reduc semnificativ. De aceea, legumele cu con\u021binut redus de oxala\u021bi, alimentele fortificate \u0219i <a href=\"https:\/\/gymbeam.ro\/ca-zn-mg-60-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimentele alimentare <\/a><span style=\"color: #ff6600\" class=\"tadv-color\"><span style=\"color: #000000\"><span style=\"color: #808080\">sunt o alegere mai bun\u0103. <\/span><span style=\"color: #ff6600\">[<\/span><\/span>1, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt sursele de origine vegetal\u0103 de calciu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Legume cu con\u021binut redus de oxalat:<\/strong> broccoli, kohlrabi, varz\u0103 chinezeasc\u0103, napi sau bok choy, <a href=\"https:\/\/gymbeam.ro\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tahini.<\/a><\/li>\n\n\n\n<li><strong>Alimente fortificate:<\/strong> cereale pentru micul dejun, alternative la lapte, tofu, suc.<\/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\">Care este doza zilnic\u0103 recomandat\u0103 de calciu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recomand\u0103 <strong>un aport zilnic de calciu de 1000 mg<\/strong> pentru adul\u021bii p\u00e2n\u0103 \u00een 24 de ani. Peste 25 de ani, 904 &#8211; 950 mg ar trebui s\u0103 fie suficiente. <span style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li>DACH are o recomandare unic\u0103 pentru cei peste 19 ani de <strong>1000 mg zilnic.<\/strong> <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1124x749.jpg\" alt=\"Care sunt sursele de origine vegetal\u0103 de calciu?\" class=\"wp-image-317053\" style=\"width:843px;height:562px\" title=\"Care sunt sursele de origine vegetal\u0103 de calciu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/iStock-1264691515-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Iod\"><\/span>7. Iod<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\"><strong>Iodul<\/strong><\/a> este un mineral important \u00een special pentru <strong>func\u021bionarea normal\u0103 a tiroidei.<\/strong> Produce hormoni implica\u021bi \u00een metabolismul nutrien\u021bilor (proteine, carbohidra\u021bi \u0219i gr\u0103simi). Astfel,<strong> controleaz\u0103 rata <a aria-label=\"baz\u00e1ln\u00edho metabolismu (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/ce-este-metabolismul-bazal-si-cum-se-calculeaza-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">metabolismului bazal<\/a><\/strong>, care influen\u021beaz\u0103 \u00een mod semnificativ consumul de energie. \u00cen plus, iodul sus\u021bine <strong>activitatea creierului<\/strong> (g\u00e2ndirea, memoria) \u0219i sistemul nervos. Prin urmare, <strong>deficitul s\u0103u se poate manifesta prin disfunc\u021bie tiroidian\u0103<\/strong> (hipotiroidism), care cauzeaz\u0103 oboseal\u0103 \u0219i cre\u0219tere \u00een greutate. \u00cen timpul perioadei dezvolt\u0103rii fizice, poate duce \u0219i la afectare intelectual\u0103. Pentru a preveni aceste probleme c\u00e2t mai mult posibil, s-a promovat utilizarea s\u0103rii iodate \u00een toat\u0103 lumea. <span style=\"color: #ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest mineral apare \u00een mod natural \u00een special \u00een pe\u0219te, fructe de mare \u0219i produse lactate. <strong>Prin urmare, veganii pot avea un risc de deficit de iod.<\/strong> Acest lucru s-a demonstrat, de exemplu, de un studiu \u00een care s-a dovedit c\u0103 80% dintre veganii ce locuiau \u00een Slovacia aveau deficit de iod. Pe de alt\u0103 parte, persoanele care urmeaz\u0103 diete vegetariene pot avea aceast\u0103 substan\u021b\u0103 \u00een exces, lucru care este la fel de d\u0103un\u0103tor. Acest lucru poate fi cauzat de consumul excesiv de alimente foarte procesate sau alge, care sunt bogate \u00een acest mineral. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Folosirea s\u0103rii iodate, a alimentelor bogate \u00een iod<\/strong> \u0219i a suplimentelor pot ajuta cu asigurarea unui aport suficient de iod pentru vegani.<\/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\">Care sunt sursele de vegane de iod?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sarea iodat\u0103<\/li>\n\n\n\n<li>bananele, broccoli, maz\u0103rea verde, fasolea lima<\/li>\n\n\n\n<li><strong>Algele:<\/strong> nori, wakame, kelp.<\/li>\n\n\n\n<li><strong>Alimentele fortificate:<\/strong> b\u0103uturi vegetale, cereale pentru micul dejun, sucuri.<\/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\">Care este doza zilnic\u0103 recomandat\u0103 de iod?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Conform EFSA, <strong>150\u03bcg de iod pe zi<\/strong> ar trebui s\u0103 fie suficient pentru b\u0103rba\u021bii \u0219i femeile adulte. Pentru femeile \u00eens\u0103rcinate \u0219i care al\u0103pteaz\u0103, aceast\u0103 necesitate cre\u0219te la 200\u03bcg. <span style=\"color: #ff6600\">[28]<\/span><\/li>\n\n\n\n<li>DACH recomand\u0103 adul\u021bilor un aport zilnic de <strong>180 &#8211; 200\u03bcg<\/strong> de iod. Femeile \u00eens\u0103rcinate ar trebui s\u0103 aib\u0103 un aport zilnic de 230\u00b5g de iod, iar cele care al\u0103pteaz\u0103 de 260\u00b5g pe zi. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1124x749.jpg\" alt=\"Care sunt sursele vegane de iod?\" class=\"wp-image-317070\" style=\"width:843px;height:562px\" title=\"Care sunt sursele vegane de iod?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_5497.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Proteine\"><\/span>8. Proteine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O diet\u0103 \u00een \u00eentregime vegetarian\u0103 \u00een combina\u021bie cu un aport suficient de proteine este de asemenea un subiect discutat frecvent. C\u00e2nd deveni\u021bi vegan, carnea, pe\u0219tele, ou\u0103le \u0219i produsele lactate sunt eliminate din diet\u0103. Acestea alimente sunt printre cele mai bogate \u0219i de cea mai \u00eenalt\u0103 calitate surse de proteine, \u00eentruc\u00e2t con\u021bin to\u021bi aminoacizii esen\u021biali pe care organismul nostru nu \u00eei poate produce. Ace\u0219tia sunt necesari pentru protejarea \u0219i dezvoltarea masei musculare \u0219i a altor \u021besuturi. De asemenea, produc enzime \u0219i hormoni importan\u021bi \u0219i joac\u0103 un rol esen\u021bial \u00een func\u021bionarea imunit\u0103\u021bii. Acest lucru ridic\u0103 \u00eentrebarea,<em><strong> &#8220;Este posibil s\u0103 urma\u021bi o diet\u0103 vegan\u0103 \u0219i totu\u0219i s\u0103 ave\u021bi to\u021bi aminoacizii \u00een diet\u0103?&#8221;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 urma\u021bi c\u00e2teva reguli simple, cu siguran\u021b\u0103 este posibil. Mai \u00eent\u00e2i, este important s\u0103 re\u021bine\u021bi c\u0103 <strong>sursele de origine vegetal\u0103 de proteine de cele mai multe ori nu con\u021bin to\u021bi aminoacizii esen\u021biali.<\/strong> De obicei, leguminoaselor le lipsesc metionina \u0219i cisteina, iar cerealelor le lipsesc lizina. Totu\u0219i, c\u00e2nd combina\u021bi aceste surse, pute\u021bi ob\u021bine u\u0219or \u00eentreaga gam\u0103 de aminoacizi \u0219i s\u0103 ob\u021bine\u021bi o surs\u0103 complet\u0103 de energie. Nu este complicat, doar urma\u021bi o diet\u0103 variat\u0103 \u0219i consuma\u021bi diferite surse de leguminoase (linte, tofu, fasole) \u0219i cereale (ov\u0103z, orez, quinoa) pe parcursul zilei. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, este important s\u0103 urm\u0103ri\u021bi dimensiunea por\u021biei de alimente <a href=\"https:\/\/gymbeam.ro\/blog\/care-sunt-cele-mai-bune-surse-de-proteine-vegetale-si-de-ce-sa-le-includeti-in-alimentatia-voastra\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bogate \u00een proteine<\/a>. Cele de origine vegetal\u0103 au deseori o rat\u0103 de absorb\u021bie mai redus\u0103 \u00een compara\u021bie cu cele de origine animal\u0103, deci este necesar s\u0103 consuma\u021bi mai mult din acestea. De aceea, veganii sunt sf\u0103tui\u021bi de obicei s\u0103 <strong>creasc\u0103 aportul de proteine cu aproximativ 10% fa\u021b\u0103 de nivelul recomandat.<\/strong> <a href=\"https:\/\/gymbeam.ro\/probiotice-yummies-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Probioticele <\/a>pot ajuta \u0219i ele cu gradul de utilizare mai mare al acestora. <span style=\"color: #ff6600\" class=\"tadv-color\">[5, 29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/proteine-pe-baza-de-plante\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Proteinele vegane<\/a> reprezint\u0103 \u0219i ele un instrument util \u00een cre\u0219terea proteinelor din diet\u0103. Pute\u021bi alege <strong>un singur ingredient<\/strong> (soia, orez, maz\u0103re) sau un&nbsp;<span style=\"font-weight: 700 !important\">produs mai<\/span>&nbsp;<strong style=\"text-align: inherit\">complex <\/strong><span style=\"text-align: inherit\">ca con\u021bine mai multe tipuri de proteine, care de obicei are o reprezentare optim\u0103 de aminoacizi. Astfel, li se aplic\u0103 aceea\u0219i regul\u0103 ca \u0219i alimentelor &#8211; este de preferat o combina\u021bie de mai multe <a href=\"https:\/\/gymbeam.ro\/proteine\" class=\"ek-link\">proteine<\/a>.&nbsp; <\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[5, 29]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-749x1124.jpg\" alt=\"Care sunt sursele de origine vegetal\u0103 de proteine?\" class=\"wp-image-317086\" title=\"Care sunt sursele de origine vegetal\u0103 de proteine?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9729-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Care sunt sursele de origine vegetal\u0103 de proteine?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>linte, fasole, n\u0103ut, soia \u0219i alte leguminoase<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a><\/li>\n\n\n\n<li>proteine de <a href=\"https:\/\/gymbeam.ro\/izolat-proteic-de-soia-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">soia<\/a>, <a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-orez-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orez<\/a> sau <a href=\"https:\/\/gymbeam.ro\/bio-proteine-din-mazare-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maz\u0103re<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">complex<\/a> de proteine de origine vegetal\u0103<\/li>\n\n\n\n<li>lapte de soia sau alternative vegetale la lapte<\/li>\n\n\n\n<li>alternative vegane la carne<\/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\">Care este aportul zilnic recomandat de proteine?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>EFSA recomand\u0103 adul\u021bilor <strong>s\u0103 consume 0.83 g de proteine pe kg<\/strong> <strong>de greutate corporal\u0103<\/strong> (BW) pe zi. \u00cen timpul sarcinii, femeile ar trebui s\u0103 adauge \u00eentre 1 g \u0219i 28 g de proteine pe zi (\u00een func\u021bie de trimestru). \u00cen timpul al\u0103pt\u0103rii, cre\u0219te\u021bi aportul bazal de proteine cu 19 g. <span style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li>Conform DACH, un aport zilnic de 0.8 &#8211; 1 g de proteine pe kilogram de BW este suficient pentru popula\u021bia adult\u0103 normal\u0103. Femeilor \u00eens\u0103rcinate le recomand\u0103 0.9 g de proteine pe kg de BW, iar femeilor care al\u0103pteaz\u0103 s\u0103 creasc\u0103 acest aport la 1.2 g. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>De obicei, sportivii au o nevoie mai mare de proteine. Majoritatea acestora pot fi satisf\u0103cu\u021bi cu un aport \u00een intervalul <strong>1.4 &#8211; 2 g<\/strong> de<strong> proteine<\/strong> pe kg de BW pe zi, fiind recomandarea de baz\u0103 pentru persoanele active care doresc s\u0103 dezvolte mas\u0103 muscular\u0103. Veganii pot cre\u0219te acest aport cu 10% datorit\u0103 utilit\u0103\u021bii mai sc\u0103zute a proteinelor de origine vegetal\u0103. <span style=\"color: #ff6600\">[5]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi ce alternative vegetale la carne exist\u0103 \u0219i care este valoarea lor nutri\u021bional\u0103, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/alternative-vegetale-la-carne-care-sunt-cele-mai-bune-cate-proteine-contin-si-pot-inlocui-in-totalitate-carnea\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Alternative vegetale la carne: care sunt cele mai bune, c\u00e2te proteine con\u021bin \u0219i pot \u00eenlocui \u00een totalitate carnea?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Creatina\"><\/span>9. Creatina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Creatina<\/strong><\/a> este un compus pe care organismul nostru \u00eel produce \u00een mod normal \u00een fiecare zi \u0219i \u00eel depoziteaz\u0103 \u00een special \u00een mu\u0219chi. Dar, sursele sale pot fi \u0219i alimentele, \u00een special cele de origine animal\u0103 (carne, pe\u0219te, lapte). <strong>De aceea, veganii au un aport alimentar limitat de creatin\u0103,<\/strong> care duce adesea la depozite mai mici de creatin\u0103 \u00een organism. \u00cen special sportivii ar trebui s\u0103 fie preocupa\u021bi de aportul acestei substan\u021be. Ajut\u0103 \u0219i la refacerea energiei celulare din mu\u0219chi, pe care poate o cunoa\u0219te\u021bi ca ATP. Acest lucru este important \u00een special \u00een timpul exerci\u021biilor fizice intense, c\u00e2nd ave\u021bi nevoie de vitez\u0103 \u0219i energie maxime. De asemenea, creatina joac\u0103 un rol important \u00een sporturile de for\u021b\u0103 datorit\u0103 disponibilit\u0103\u021bii sale crescute de energie rapid\u0103, sus\u021bin\u00e2nd \u00een acela\u0219i timp dezvoltarea masei musculare. <span style=\"color: #ff6600\" class=\"tadv-color\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vestea bun\u0103 este c\u0103 <strong>pute\u021bi cre\u0219te eficient rezervele de creatin\u0103 din mu\u0219chi chiar \u0219i urm\u00e2nd o diet\u0103 \u00een \u00eentregime vegetarian\u0103,<\/strong> cu ajutorul <a href=\"https:\/\/gymbeam.ro\/kreatin-crea7in-300-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimentelor alimentare<\/a>. Eficien\u021ba acestora este demonstrat\u0103 de o serie de studii \u0219tiin\u021bifice, conform c\u0103rora cre\u0219terea nivelului de creatin\u0103 din organism duce la performan\u021b\u0103 mai bun\u0103, cre\u0219tere a for\u021bei \u0219i dezvoltare a masei musculare. <span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care este doza recomandat\u0103 de creatin\u0103?<\/h3>\n\n\n\n<p>Conform studiilor, s-a demonstrat c\u0103 <strong>aportul pe termen lung de 3 &#8211; 5g de creatin\u0103 pe zi<\/strong> este eficient. Aceast\u0103 doz\u0103 se ia \u00eenainte sau dup\u0103 antrenament sau \u00een orice moment al zilei \u00een cele f\u0103r\u0103 antrenament. Pentru absorb\u021bie maxim\u0103, uneori se recomand\u0103 combinarea sa cu o surs\u0103 de carbohidra\u021bi (<a href=\"https:\/\/gymbeam.ro\/maltodextrina-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin\u0103<\/a>, suc de fructe) \u0219i de <a href=\"https:\/\/gymbeam.ro\/proteine-vegan-blend-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[5, 31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre creatin\u0103, nu ar trebui s\u0103 rata\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-alegeti-cea-mai-buna-creatina\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 alege\u021bi cea mai bun\u0103 creatin\u0103?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg\" alt=\"Deficitul de creatin\u0103 la vegani\" class=\"wp-image-317100\" style=\"width:843px;height:563px\" title=\"Deficitul de creatin\u0103 la vegani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7227-23.jpeg 1616w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Carnozina\"><\/span>10. Carnozina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/l-carnozina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Carnozina<\/strong><\/a> este o alt\u0103 substan\u021b\u0103 natural\u0103 produs\u0103 din doi aminoacizi &#8211; beta-alanin\u0103 \u0219i histidin\u0103. <strong>S-a demonstrat c\u0103 are efecte antioxidante, precum \u0219i un efect pozitiv asupra performan\u021bei sportive.<\/strong> De fapt, poate reduce cantitatea de acid <span style=\"text-align: inherit\">lactic produs \u00een mu\u0219chi \u00een timpul exerci\u021biilor fizice intense. Acest lucru poate \u00eent\u00e2rzia apari\u021bia oboselii \u0219i \u00eembun\u0103t\u0103\u021bi performan\u021ba antrenamentului. Cantitatea de carnozin\u0103 din organism este afectat\u0103 \u00een special de aportul de <\/span><a href=\"https:\/\/gymbeam.ro\/beta-alanina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alanin\u0103<\/a><span style=\"text-align: inherit\">, care se g\u0103se\u0219te de obicei \u00een carne sau ou\u0103. Dar, vom c\u0103uta \u00een zadar aceast\u0103 substan\u021b\u0103 \u00een alimentele de origine vegetal\u0103. <\/span><strong style=\"text-align: inherit\">De aceea, veganii pot avea mai pu\u021bin\u0103 carnozin\u0103 \u00een organism dec\u00e2t persoanele care urmeaz\u0103 o diet\u0103 mixt\u0103.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Solu\u021bia poate fi administrarea de suplimente alimentare cu carnozin\u0103 sau beta-alanin\u0103. Efectele acestora sunt benefice \u00een special pentru sportivi care se antreneaz\u0103 la intensit\u0103\u021bi ridicate, precum crossfitterii, sprinterii sau iubitorii de HIIT.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care este doza recomandat\u0103 de carnozin\u0103 \u0219i beta-alanin\u0103?<\/h3>\n\n\n\n<p>Carnozina este administrat\u0103 de obicei \u00een cantit\u0103\u021bi de<strong>&nbsp;500 &#8211; 1000 mg<\/strong> <strong>pe zi.<\/strong> \u00cen cazul beta-alaninei, de obicei se \u00eencepe cu o doz\u0103 de 4 &#8211; 6 g pe zi, care apoi este redus\u0103 la o cantitate de men\u021binere de 2 &#8211; 5 g dup\u0103 o lun\u0103. <span style=\"color: #ff6600\">[32-34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"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>O diet\u0103 vegan\u0103 bine planificat\u0103 poate con\u021bine to\u021bi nutrien\u021bii importan\u021bi \u0219i poate aduce o serie de beneficii pentru s\u0103n\u0103tate. Pe de alt\u0103 parte, deseori duce lips\u0103 de vitamina B12, fier, zinc sau proteine. Toate aceste substan\u021be sunt esen\u021biale pentru gestionarea activit\u0103\u021bilor zilnice \u0219i pentru men\u021binerea unei st\u0103ri de s\u0103n\u0103tate optime. De aceea, este esen\u021bial s\u0103 <b>include\u021bi \u00een mod regulat sursele acestora sub form\u0103 de alimente cu un con\u021binut natural sau pe cele care sunt fortificate.<\/b> \u00cen unele cazuri, este posibil s\u0103 fie nevoie s\u0103 apela\u021bi la suplimente alimentare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00een cercul vostru de apropia\u021bi cunoa\u0219te\u021bi persoane care urmeaz\u0103 o diet\u0103 \u00een \u00eentregime vegetarian\u0103, distribui\u021bi-le acest articol. Poate \u00eei pute\u021bi ajuta s\u0103-\u0219i planifice dieta \u0219i mai bine.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/all-products\/vegan_products\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVegan products\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPlant-based proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>O diet\u0103 vegan\u0103 poate avea deficit de proteine, vitamina B12, fier \u0219i alte substan\u021be importante. Care sunt cele mai bune surse vegetale pentru ace\u0219ti nutrien\u021bi?<\/p>\n","protected":false},"author":129,"featured_media":316906,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":18,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6674,6506,7640,7532],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-349527","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-plan-alimentar","9":"tag-suplimente-nutritive","10":"tag-un-stil-de-viata-sanatos","11":"tag-vegan-ro","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ce nutrien\u021bi le lipsesc cel mai des veganilor \u0219i cum pot fi suplimenta\u021bi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Veganii pot avea deficit de vitamina B12, fier, zinc, proteine \u0219i alte substan\u021be. 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