{"id":352370,"date":"2022-04-20T14:03:24","date_gmt":"2022-04-20T12:03:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=352370"},"modified":"2023-12-11T04:58:14","modified_gmt":"2023-12-11T03:58:14","slug":"kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/","title":{"rendered":"Kompletan vodi\u010d kroz minerale: Funkcije, preporu\u010deni dnevni unos, nedostaci"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Sto_su_uopce_mineralne_tvari\" title=\"\u0160to su uop\u0107e mineralne tvari?\">\u0160to su uop\u0107e mineralne tvari?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Sto_je_malapsorpcijski_sindrom\" title=\"\u0160to je malapsorpcijski sindrom?\">\u0160to je malapsorpcijski sindrom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Kako_klasificiramo_minerale\" title=\"Kako klasificiramo minerale?\">Kako klasificiramo minerale?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Minerali_funkcije_izvori_preporuceni_dnevni_unos_simptomi_nedostatka_i_viska\" title=\"Minerali: funkcije, izvori, preporu\u010deni dnevni unos, simptomi nedostatka i vi\u0161ka\">Minerali: funkcije, izvori, preporu\u010deni dnevni unos, simptomi nedostatka i vi\u0161ka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Osnovne_informacije_o_makro_mineralnim_tvarima\" title=\"Osnovne informacije o makro mineralnim tvarima\">Osnovne informacije o makro mineralnim tvarima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Osnovne_informacije_o_mikromineralnim_tvarima\" title=\"Osnovne informacije o mikromineralnim tvarima\">Osnovne informacije o mikromineralnim tvarima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Koji_je_najbolji_nacin_za_unos_minerala_u_tijelo\" title=\"Koji je najbolji na\u010din za unos minerala u tijelo?\">Koji je najbolji na\u010din za unos minerala u tijelo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Koji_je_oblik_mineralnih_dodataka_prehrani_najbolji\" title=\"Koji je oblik mineralnih dodataka prehrani najbolji?\">Koji je oblik mineralnih dodataka prehrani najbolji?<\/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.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Na_sto_treba_paziti_kod_minerala\" title=\"Na \u0161to treba paziti kod minerala?\">Na \u0161to treba paziti kod minerala?<\/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.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Kako_se_mijenja_potreba_za_mineralima_tijekom_trudnoce\" title=\"Kako se mijenja potreba za mineralima tijekom trudno\u0107e?\">Kako se mijenja potreba za mineralima tijekom trudno\u0107e?<\/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.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400\">Vjerojatno ste \u010duli koliko su vitamini va\u017eni u na\u0161oj prehrani. Imaju utjecaj na imunitet, zdravlje, izgled i druge aspekte \u017eivota. No, na\u017ealost, \u010desto se doga\u0111a da su <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" class=\"ek-link\"><span style=\"font-weight: 400\">vitamini<\/span><\/a><span style=\"font-weight: 400\"> u sredi\u0161tu pozornosti, a oni nekako zasjene ostale <strong>va\u017ene mikronutrijente.<\/strong> To tako\u0111er uklju\u010duje <strong>mineralne tvari (\u010desto se nazivaju mineralima).<\/strong> Ali one sigurno ne igraju sporednu ulogu u na\u0161im \u017eivotima. Obrnuto je. <strong>O njima ovise stotine metaboli\u010dkih reakcija<\/strong> koje se ne bi odvijale bez potrebne koli\u010dine minerala. Stoga smo se u dana\u0161njem \u010dlanku odlu\u010dili fokusirati na <strong>minerale i njihov utjecaj na organizam.<\/strong> Ujedno \u0107ete nau\u010diti <strong>koliko biste ih trebali unositi svaki dan i kako otkriti manjak ili mogu\u0107i vi\u0161ak minerala u tijelu.<\/strong><\/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=\"Sto_su_uopce_mineralne_tvari\"><\/span>\u0160to su uop\u0107e mineralne tvari?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mineralne tvari (\u010desto se nazivaju mineralima)<\/strong> su elementi koji se prirodno nalaze uglavnom u tlu ili vodi i imaju temeljnu ulogu u na\u0161im \u017eivotima. Neophodni su za pravilno funkcioniranje <strong>metaboli\u010dkih transformacija i reakcija u tijelu<\/strong> \u010diji nedostatak mo\u017ee negativno utjecati na <strong>psihi\u010dko i fizi\u010dko zdravlje.<\/strong><\/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\">Utje\u010du na <strong>\u017eiv\u010dani sustav, imunitet, mi\u0161i\u0107no-ko\u0161tani sustav,<\/strong> energetski metabolizam i kognitivne funkcije, poput pam\u0107enja i koncentracije. Tako\u0111er su va\u017eni za odr\u017eavanje optimalne razine testosterona i reproduktivnih funkcija. Niske razine mogu se o\u010ditovati, primjerice,<strong> umorom, lo\u0161om kvalitetom noktiju, kose, ko\u017ee i mnogim raznim zdravstvenim problemima.<\/strong> Na\u0161e tijelo treba razli\u010dite koli\u010dine odre\u0111enih minerala. To je obi\u010dno u rasponu od nekoliko desetaka do stotina miligrama. <\/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\">V \u010dl\u00e1nku se do\u010dtete o t\u011bchto miner\u00e1ln\u00edch l\u00e1tk\u00e1ch:<\/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=\"#kalcij\">Kalcij<\/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=\"#magnezij\">Magnezij<\/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=\"#natrij\">Natrij<\/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=\"#kalij\">kalij<\/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=\"#klor\">klor<\/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=\"#sumpor\">sumpor<\/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=\"#zeljezo\">\u017eeljezo<\/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=\"#cink\">CINK<\/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=\"#bakar\">bakar<\/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=\"#jod\">Jod<\/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=\"#chrom\">krom<\/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=\"#kobalt\">Kobalt<\/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=\"#selen\">Selen<\/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\">Odakle dolaze minerali?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Kao \u0161to smo objasnili iznad, minerale nam daje sama planeta Zemlja. Onda ih mo\u017eemo vrlo lako unijeti u tijelo, <strong>konzumiraju\u0107i biljne ili \u017eivotinjske proizvode.<\/strong> Tlo i voda prirodno sadr\u017ee minerale koje biljke uzimaju u svoju korist. Razne \u017eivotinje tada jedu biljke i tako dobivaju ove vrijedne tvari. Dakle, te mikronutrijente mo\u017eete dobiti jedu\u0107i i biljne i \u017eivotinjske proizvode. Me\u0111utim, ako niste u mogu\u0107nosti pokriti potrebnu koli\u010dinu ovih tvari prehranom, prijeti vam njihov <strong>nedostatak. <\/strong><\/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\"><strong>Suplementi<\/strong> nam mogu pomo\u0107i u unosu ovih osnovnih nutrijenata. Posezanje za njima ima smisla, primjerice, kada va\u0161a prehrana <strong>ne sadr\u017ei dovoljno vo\u0107a, povr\u0107a i druge cjelovite hrane<\/strong> koja je glavni izvor klju\u010dnih minerala i drugih va\u017enih mikronutrijenata. Ali tako\u0111er su popularni me\u0111u ljudima koji iz bilo kojeg razloga eliminiraju razli\u010dite skupine hrane. U to mogu spadati, naprimjer, <\/span><a href=\"https:\/\/gymbeam.hr\/zitarice\" class=\"ek-link\"><span style=\"font-weight: 400\">\u017eitarice<\/span><\/a><span style=\"font-weight: 400\">, pekarski proizvodi, mahunarke, meso, mlije\u010dni proizvode i sli\u010dno. Mineralne suplemente \u010desto tra\u017ee i ljudi koji \u017eele<strong> smr\u0161avjeti pa su na dijeti<\/strong> i zbog toga mo\u017eda ne\u0107e mo\u0107i pokriti dovoljno mikronutrijenata putem prehrane zbog njihovog niskog unosa.<\/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=\"Sto_je_malapsorpcijski_sindrom\"><\/span>\u0160to je malapsorpcijski sindrom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400\">Govore\u0107i o unosu minerala, moramo objasniti ovaj va\u017ean i mo\u017eda malo poznat pojam \u2013 <strong>sindrom malapsorpcije<\/strong>. Ovo je stanje u kojem na\u0161e<strong> tijelo iz nekog razloga nije u stanju apsorbirati dovoljne koli\u010dine minerala<\/strong> i drugih mikronutrijenata koje unosite. Ovaj problem je povezan s nekim bolestima. \u010cesto su to razli\u010diti poreme\u0107aji gastrointestinalnog trakta (probavnog sustava), poput Crohnove bolesti, celijakije, pankreatitisa ili ulceroznog kolitisa. Mo\u017ee se pojaviti i kod ljudi sa stomom (npr. izlazom iz debelog crijeva). Me\u0111utim, malapsorpcija mo\u017ee biti <strong>nuspojava drugih kroni\u010dnih bolesti<\/strong> kao \u0161to su HIV, anoreksija, rak i alkoholizam. <\/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=\"Kako_klasificiramo_minerale\"><\/span>Kako klasificiramo minerale?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Makrominerali<\/strong> \u2013 specifi\u010dni su po tome \u0161to njihov dnevni unos treba biti ve\u0107i od 100 mg.<\/li>\n\n\n\n<li><strong>Mikrominerali<\/strong> \u2013 specifi\u010dni su po tome \u0161to njihov unos treba biti u rasponu od 0 \u2013 100 mg.<\/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=\"Kako klasificiramo minerale?\" class=\"wp-image-344343\" style=\"width:843px;height:562px\" title=\"Kako klasificiramo minerale?\" 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\">\u0160to utje\u010de na op\u0107u potrebu za mineralima?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">No, tijekom unosa tako\u0111er je potrebno imati na umu da na na\u0161e <strong>dnevne potrebe za mineralima utje\u010de nekoliko \u010dimbenika<\/strong>, uklju\u010duju\u0107i: <\/span><span style=\"font-weight: 400;color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>spol<\/li>\n\n\n\n<li>dob<\/li>\n\n\n\n<li>lijekovi<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" class=\"ek-link\">energetski unos<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stres<\/a><\/li>\n\n\n\n<li>razina tjelesne aktivnosti <\/li>\n\n\n\n<li>trudno\u0107a i menstruacija <\/li>\n\n\n\n<li>genetika<\/li>\n\n\n\n<li>bolest<\/li>\n\n\n\n<li>rast i razvoj<\/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=\"Minerali_funkcije_izvori_preporuceni_dnevni_unos_simptomi_nedostatka_i_viska\"><\/span>Minerali: funkcije, izvori, preporu\u010deni dnevni unos, simptomi nedostatka i vi\u0161ka\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako bismo razumjeli va\u017enost minerala, detaljnije \u0107emo se osvrnuti na njihovu <strong>funkciju u tijelu i izvore<\/strong> iz kojih se mogu crpiti. Naravno, ne\u0107emo vam uskratiti informacije o tome kako prepoznati <strong>vi\u0161ak ili nedostatak<\/strong> pojedinih minerala. Radi prakti\u010dnosti, dodali smo i preporu\u010dene vrijednosti unosa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Navodimo dnevne preporu\u010dene unose hranjivih tvari od posebnog interesa prema metodologijama Europske agencije za sigurnost hrane (u daljnjem tekstu <strong>EFSA<\/strong>) i uspore\u0111ujemo te vrijednosti s najnovijim referentnim vrijednostima Udru\u017eenja nutricionista njema\u010dkog govornog podru\u010dja (dalje u tekstu <strong>DACH<\/strong>). Uvijek nazna\u010dimo koli\u010dinu koja je preporu\u010dena za prosje\u010dnu odraslu osobu.<\/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=\"Osnovne_informacije_o_makro_mineralnim_tvarima\"><\/span>Osnovne informacije o makro mineralnim tvarima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161em tijelu obi\u010dno su potrebni <strong>makrominerali<\/strong> u ve\u0107im koli\u010dinama. U pravilu je 100 ili vi\u0161e miligrama. Va\u017ene makromineralne tvari uklju\u010duju <strong>kalcij, fosfor, <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezij<\/a>, natrij, kalij, klor i sumpor.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kalcij\">Kalcij<\/h3>\n\n\n\n<p>Vjerojatno ste \u010duli za <a href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">kalcij,<\/span><\/a>&nbsp;posebno u odnosu na <strong>zdravlje kostiju i zuba<\/strong>. To je zato \u0161to \u010dini veliki dio njihove strukture. Do 98 % ovog minerala nalazi se u kostima gdje odr\u017eava ko\u0161tano tkivo jakim i gipkim. Utje\u010de i na na\u0161e kretanje. Stoga je njegov unos osobito va\u017ean za sporta\u0161e ili <strong>starije ljude<\/strong> koji prirodno do\u017eivljavaju stanjivanje kostiju s godinama i te imaju pove\u0107an <strong>rizik od razvoja osteoporoze<\/strong>. To se tako\u0111er odnosi na \u017eene u menopauzi \u010dija je proizvodnja estrogena smanjena \u0161to rezultira manjom apsorpcijom kalcija.<\/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\">Osje\u0107ate se kao da ste \u010duli za sli\u010dne rizike vezane uz vitamin D? Nije to slu\u010dajnost. <strong>Bez vitamina D, kalcij se ne bi mogao apsorbirati u tijelo.<\/strong> Bez pretjerivanja mo\u017eemo re\u0107i da su oba ova mikronutrijenta presudna za zdravlje kostiju. Zbog toga se, primjerice, \u010desto pojavljuju zajedno u dodacima prehrani. No, u odnosu na zdravlje kostiju treba spomenuti i ulogu&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\" class=\"ek-link\"><strong>vitamina K<\/strong><\/a>,<\/span> koji je tako\u0111er vrlo va\u017ean<span style=\"font-weight: 400\">. <\/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\">Posebno riskirate da do\u0111e do nedostatka kalcija ako ne konzumirate dovoljno mlije\u010dnih proizvoda i druge hrane bogate ovim mineralom. U unosu kalcija mo\u017ee vam pomo\u0107i <\/span><a href=\"https:\/\/gymbeam.hr\/ostali-rtd-napitci\" class=\"ek-link\"><span style=\"font-weight: 400\">biljno mlijeko<\/span><\/a><span style=\"font-weight: 400\"> koje je, izme\u0111u ostalog, oboga\u0107eno i kalcijem.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Funkcije:<\/strong> neophodan je za prijenos \u017eiv\u010danih impulsa, kontrakciju mi\u0161i\u0107a i pravilno zgru\u0161avanje krvi. Osim toga, doprinosi izgradnji zuba i kostiju. Zbog toga je popularan kod ljudi koji poku\u0161avaju sprije\u010diti osteoporozu (stanjivanje kostiju). Osim toga, utje\u010de i na prijenos \u017eiv\u010danih impulsa, na pravilan rad probavnih enzima, zgru\u0161avanje krvi, na mi\u0161i\u0107e te tako\u0111er doprinosi pravilnom metabolizmu va\u017enom za proizvodnju energije.<\/li>\n\n\n\n<li><span style=\"font-weight: 400\"><strong>Izvori:<\/strong> mlije\u010dni proizvodi (jogurt, mozzarella, mlijeko), <\/span><a href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">sardine<\/span><\/a><b>,<\/b><span style=\"font-weight: 400\"> sojino mlijeko, <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\"><span style=\"font-weight: 400\">tofu<\/span><\/a><span style=\"font-weight: 400\">, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/losos-hr\/\" class=\"ek-link\">losos<\/a>, \u0161pinat, soja, kupus, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/chia-hr\/\" class=\"ek-link\">chia sjemenke<\/a>.<\/span><\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 1000 mg<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u:<\/strong> 1000 mg<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> smanjena \u010dvrsto\u0107a kostiju, rahitis u djece, osteomalacija (omek\u0161avanje kostiju), gr\u010devi mi\u0161i\u0107a i slabost mi\u0161i\u0107a.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> kalcifikacija mekog tkiva, bubre\u017eni kamenci, abnormalna funkcija srca i mozga, pretjerana \u017ee\u0111, bolovi u \u017eelucu i probavne smetnje, slabost mi\u0161i\u0107a, umor, tjeskoba.<\/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=\"Za \u0161to je kalcij dobar i kako saznati imate li nedostatak\" class=\"wp-image-344358\" style=\"width:843px;height:562px\" title=\"Za \u0161to je kalcij dobar i kako saznati imate li nedostatak\" 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\"><strong>Fosfor se prirodno nalazi u kostima, zubima, DNK i RNA.<\/strong> Me\u0111utim, tako\u0111er je dio stani\u010dne membrane i ATP-a koji slu\u017ei kao izvor energije. Mnoge namirnice sadr\u017ee fosfor u obliku<strong> fosfata i fosfatnih estera<\/strong> koji imaju visoku stopu apsorpcije. Me\u0111utim, u nekim izvorima, poput raznih sjemenki, nalazi se u obliku fitinske kiseline koja nije tako lako dostupna tijelu. U crijevima nemamo enzim koji se zove fitaza koji bi nam pomogao da ga apsorbiramo. Stoga je bolje tra\u017eiti ove bolje probavljive resurse. <\/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><strong>Funkcije:<\/strong> kao i kalcij, utje\u010de na odr\u017eavanje zdravih zuba, kostiju i pravilan metabolizam va\u017ean za proizvodnju energije. Osim toga, poma\u017ee i kod pravilnog funkcioniranja stani\u010dnih membrana.<\/li>\n\n\n\n<li><span style=\"font-weight: 400\"><strong>Izvori:<\/strong> mlije\u010dni proizvodi, perad, riba, jaja, <\/span><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" class=\"ek-link\"><span style=\"font-weight: 400\">ora\u0161asti plodovi, sjemenke<\/span><\/a><span style=\"font-weight: 400\">, mahunarke, krumpir, \u0161paroge.<\/span><\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema EFSA-i:<\/strong> 550 mg<\/li>\n\n\n\n<li><strong>Preporu\u010dena dnevna doza prema DACH-u: <\/strong>700 mg<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> Nedostatak fosfora je vrlo rijedak i uklju\u010duje mi\u0161i\u0107nu i respiratornu slabost, bol u kostima, pove\u0107an rizik od infekcije, parestezije, zbunjenost<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> gr\u010devi u mi\u0161i\u0107ima, bol u kostima, trnci, umor, ote\u017eano disanje<\/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=\"magnezij\">Magnezij<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\"><b>Magnezij<\/b><\/a> je jedan od <strong>najva\u017enijih minerala.<\/strong> Sudjeluje u vi\u0161e od 300 biokemijskih reakcija u tijelu koje se ne bi mogle odvijati bez njega. Tijelo odrasle osobe sadr\u017ei pribli\u017eno 25 g magnezija, s time da je pribli\u017eno <strong>60 % u kostima, a ostatak u mekim tkivima.<\/strong><\/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\">Budu\u0107i da je, kao i kalcij, povezan s nastankom <strong>mi\u0161i\u0107nih gr\u010deva<\/strong>, <strong>sporta\u0161i<\/strong> se posebno usmjeravaju na pove\u0107anje njegovog unosa. Tijekom vje\u017ebanja, magnezij i drugi elektroliti se gube znojem iz tijela, pa se njihova razina mo\u017ee smanjiti. To se mo\u017ee izbje\u0107i, primjerice, konzumiranjem <\/span><a href=\"https:\/\/gymbeam.hr\/napitci\"><b>i<\/b><\/a><b><a href=\"https:\/\/gymbeam.hr\/rtd-napitci\" class=\"ek-link\"><strong>zotoni\u010dnih napitaka<\/strong><\/a><\/b>&nbsp;<span style=\"font-weight: 400\">ili <\/span><b><a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" class=\"ek-link\"><strong>tableta s elektrolitima<\/strong><\/a>. <\/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><strong>Funkcije:<\/strong> utje\u010de na pravilan rad mi\u0161i\u0107a i \u017eiv\u010danog sustava. Ba\u0161 kao \u0161to je kalcij va\u017ean za prijenos \u017eiv\u010danih impulsa i kontrakciju mi\u0161i\u0107a. Me\u0111utim, tako\u0111er doprinosi smanjenju umora i iscrpljenosti, ravnote\u017ei elektrolita, pravilnoj mentalnoj funkciji i normalnoj sintezi proteina. Osim toga, poznato je da poma\u017ee u odr\u017eavanju zdravih zuba i kostiju.<\/li>\n\n\n\n<li><b>Izvori:<\/b> <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" class=\"ek-link\"><span style=\"font-weight: 400\">sjemenke bundeve<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" class=\"ek-link\"><span style=\"font-weight: 400\">chia sjemenke<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" class=\"ek-link\"><span style=\"font-weight: 400\">bademi<\/span><\/a><span style=\"font-weight: 400\">, \u0161pinat, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijski-orascic-hr\/\" class=\"ek-link\">indijski ora\u0161\u010di\u0107i<\/a>, <\/span><a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" class=\"ek-link\"><span style=\"font-weight: 400\">kikiriki<\/span><\/a><span style=\"font-weight: 400\">, krumpir, tamna \u010dokolada, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a>.<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b><span style=\"font-weight: 400\">300 mg za \u017eene, 350 mg za mu\u0161karce<\/span><\/li>\n\n\n\n<li><b>Preporu\u010deni dnevni unos prema DACH-u:<\/b><span style=\"font-weight: 400\"> 300 mg za \u017eene, 350 mg za mu\u0161karce<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> umor, slabost, neraspolo\u017eenje, glavobolja, mu\u010dnina, gubitak apetita, gr\u010devi u mi\u0161i\u0107ima; rizik od nedostatka se pove\u0107ava ako se prekomjerno konzumira alkohol.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> javlja se kod osoba s te\u0161kim oboljenjem bubrega ili jetre, manifestira se mu\u010dninom, povra\u0107anjem, neurolo\u0161kim problemima, glavoboljom.<\/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\">Ako \u017eelite saznati vi\u0161e o magneziju, ne biste trebali propustiti na\u0161 \u010dlanak <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" class=\"ek-link\"><b>Gr\u010devi, umor, razdra\u017eljivost ili san. Na \u0161to jo\u0161 utje\u010de magnezij?<\/b><\/a><\/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=\"Za \u0161to je magnezij dobar i kako saznati imate li nedostatak\" class=\"wp-image-344373\" style=\"width:843px;height:563px\" title=\"Za \u0161to je magnezij dobar i kako saznati imate li nedostatak\" 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=\"natrij\">Natrij<\/h3>\n\n\n\n<p><strong>Natrij<\/strong> je, kao i magnezij, <strong>vrlo va\u017ean mineral osobito za sporta\u0161e.<\/strong> Glavni je kation izvanstani\u010dnih teku\u0107ina i, zajedno s kalijem, doprinosi <strong>uravnote\u017eenom upravljanju vodom u tijelu.<\/strong> Kako razina natrija pada, tijekom sporta mogu se pojaviti dobro poznati gr\u010devi i dehidracija, \u0161to \u0107e vjerojatno imati <strong>negativan u\u010dinak na va\u0161e performanse.<\/strong> To je tako\u0111er razlog za\u0161to sporta\u0161i izdr\u017eljivosti suplementiraju natrijem tijekom vje\u017ebanja.<\/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\">Stoga je njegov utjecaj na pravilan rad tijela neupitan. Pritom ne smijemo pretjerivati, jer je njegov vi\u0161ak povezan s <strong>visokim krvnim tlakom<\/strong>. <\/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><strong>Funkcije:<\/strong> doprinosi optimalnoj hidrataciji organizma i odr\u017eavanju homeostaze krvi, neophodan je za \u017eiv\u010danu i mi\u0161i\u0107nu aktivnost.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> kuhinjska sol<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b><span style=\"font-weight: 400\">2000 mg<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> 1500 mg<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> nizak krvni tlak, dehidracija, gr\u010devi u mi\u0161i\u0107ima.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> visoki krvni tlak, zadr\u017eavanje vode, oticanje, mu\u010dnina, povra\u0107anje, proljev, gr\u010devi u trbuhu.<\/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=\"kalij\">Kalij<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\"><strong>Kalij<\/strong> se nalazi u svim tjelesnim tkivima i neophodan je za<strong> normalno funkcioniranje tijela.<\/strong> Zajedno s natrijem doprinosi <strong>odr\u017eavanju optimalnih omjera vode unutar i izvan stanica.<\/strong> To je va\u017eno za optimalnu<strong> hidrataciju tijela<\/strong> i pravilno odvijanje svih va\u017enih biokemijskih reakcija u tijelu. To se obi\u010dno odvija u vodi. Kao i kod drugih elektrolita, tijekom sportskih aktivnosti <strong>gubimo kalij znojenjem<\/strong>. To ga \u010dini idealnim, posebno tijekom produljene aktivnosti kada se vi\u0161e znojimo, za nadopunu dodacima elektrolita. <\/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><strong>Funkcije:<\/strong> doprinosi odr\u017eavanju normalnog krvnog tlaka, pravilnom funkcioniranju mi\u0161i\u0107a i \u017eiv\u010danog sustava.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> marelice, le\u0107a, grah, soja, suhe \u0161ljive, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/bundeva-hr\/\" class=\"ek-link\">bundeve<\/a>, krumpir, mlijeko, banane, \u017eitarice i ora\u0161asti plodovi.<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong><strong>: <\/strong><\/b><span style=\"font-weight: 400\">3500 mg<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u: <\/strong><\/b><span style=\"font-weight: 400\">4000 mg<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> sr\u010dane aritmije, visoki krvni tlak, gr\u010devi u mi\u0161i\u0107ima, intolerancija na glukozu, stvaranje bubre\u017enih kamenaca, gubitak ko\u0161tane mase.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> trnci ili utrnulost udova, slabost mi\u0161i\u0107a, mu\u010dnina, povra\u0107anje, proljev, sr\u010dane aritmije.<\/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=\"Za \u0161to je kalij dobar i kako saznati imate li nedostatak\" class=\"wp-image-344388\" style=\"width:843px;height:562px\" title=\"Za \u0161to je kalij dobar i kako saznati imate li nedostatak\" 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=\"klor\">Klor<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\"><strong>Klor<\/strong> je mineral koji se <strong>nalazi u gotovo svakoj hrani<\/strong> u razli\u010ditim koli\u010dinama. Njegov ve\u0107i sadr\u017eaj mo\u017ee se na\u0107i posebno u visoko prera\u0111enoj hrani. To je zato \u0161to <strong>\u010desto imaju ve\u0107i udio soli.<\/strong> To je i razlog za\u0161to se u pravilu ne moramo brinuti zbog nedostatka klora u organizmu. To je jedan od elektrolita \u010diju odre\u0111enu koli\u010dinu gubimo znojem. Stoga se trebamo fokusirati na njegov unos u slu\u010daju da se bavimo s puno sportova. <\/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><strong>Funkcije:<\/strong> doprinosi pravilnoj probavi stvaranjem klorovodi\u010dne kiseline u \u017eelucu. Va\u017ean je za odr\u017eavanje ravnote\u017ee teku\u0107ina.<\/li>\n\n\n\n<li><b>Izvori:<\/b> <a href=\"https:\/\/gymbeam.hr\/ruzicasta-himalajska-sol-fina-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">kuhinjska sol<\/span><\/a><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i: <\/strong><\/b><span style=\"font-weight: 400\">3100 mg<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> 2300 mg<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> hipokloremi\u010dna alkaloza &#8211; povezana, naprimjer, s primjenom diuretika ili dugotrajnim povra\u0107anjem, u kojem se gube velike koli\u010dine kloridnih aniona.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> visoki krvni tlak, zadr\u017eavanje teku\u0107ine, slabost mi\u0161i\u0107a, gr\u010devi, trnci, nepravilan rad srca.<\/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=\"sumpor\">Sumpor<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\"><strong>Sumpor<\/strong> je va\u017ean sastojak dviju <strong>esencijalnih aminokiselina, cisteina i metionina<\/strong> koji su neophodni za proizvodnju proteina. Ali on je tako\u0111er dio taurina i nalazi se u svim stanicama ljudskog tijela. U ve\u0107im koncentracijama, me\u0111utim, mo\u017ee se na\u0107i, primjerice, u <strong>ko\u017ei, noktima, kosi, zglobovima i ko\u0161tanoj masi<\/strong>. Op\u0107enito poma\u017ee tkivima da budu jaka i gipka. Osim toga, tijelu je potreban sumpor za <strong>stvaranje i o\u010duvanje DNK<\/strong>. <\/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><strong>Funkcije:<\/strong> sudjeluje u mnogim procesima u tijelu. Va\u017ean je za potporu prirodne detoksikacije jetre, sinteze kolagena i tako\u0111er je dio antioksidativnog sustava.<\/li>\n\n\n\n<li><span style=\"font-weight: 400\"><strong>Izvori:<\/strong> puretina, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/govedina-hr\/\" class=\"ek-link\">govedina<\/a> i piletina, riba, jaja, orasi, sjemenke, mahunarke, <\/span><a href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" class=\"ek-link\"><span style=\"font-weight: 400\">slanutak<\/span><\/a><span style=\"font-weight: 400\">, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kus-kus<\/a>, povr\u0107e.<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i: <\/strong><\/b>nije utvr\u0111en preporu\u010deni dnevni unos sumpora.<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> nije utvr\u0111en preporu\u010deni dnevni unos sumpora.<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> u razvijenom zapadnom svijetu nisu zabilje\u017eeni nedostaci.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> proljev, upalna bolest crijeva, ulcerozni kolitis.<\/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=\"Osnovne_informacije_o_mikromineralnim_tvarima\"><\/span>Osnovne informacije o mikromineralnim tvarima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b>Mikrominerali (elementi u tragovima) <\/b>su na\u0161em tijelu obi\u010dno potrebni u manjim koli\u010dinama. U pravilu je to od 0 do 100 miligrama. Va\u017ene mikromineralne tvari<b> uklju\u010duju \u017eeljezo, cink, bakar, jod, fluor, krom, kobalt, selen, mangan, molibden.<\/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=\"zeljezo\">\u017deljezo<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/zeljezo\" class=\"ek-link\"><b>\u017deljezo<\/b><\/a><span style=\"font-weight: 400\"> je osnovna komponenta crvenih krvnih stanica (eritrocita) koje <strong>prenose kisik iz plu\u0107a u sva tkiva u tijelu.<\/strong> Tako\u0111er je dio mioglobina, jo\u0161 jednog proteina koji se nalazi u nekim mi\u0161i\u0107ima, gdje osigurava kisik mi\u0161i\u0107nim stanicama. \u017deljezo je tako\u0111er<strong> bitno za fiziolo\u0161ki rast, neurolo\u0161ki razvoj i pravilno funkcioniranje stanica i proizvodnju hormona<\/strong>. Njegov nedostatak (anemija) mo\u017ee se pojaviti, naprimjer, kod \u017eena koje imaju obilne menstruacije i gube ve\u0107e koli\u010dine krvi. <\/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\">U hrani, \u017eeljezo ima dva oblika koji se nazivaju<strong> hem i ne-hem<\/strong>. Biljni izvori primarno sadr\u017ee oblik koji nije hem. \u0160tovi\u0161e, \u017eivotinjski izvori sadr\u017ee oba oblika. <\/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><strong>Funkcije:<\/strong> utje\u010de na kognitivne funkcije, pravilnu proizvodnju crvenih krvnih stanica, prijenos kisika i optimalnu imunolo\u0161ku funkciju. Tako\u0111er poma\u017ee u smanjenju umora, iscrpljenosti i tako\u0111er igra ulogu u procesu stani\u010dne diobe i energetskog metabolizma.<\/li>\n\n\n\n<li><span style=\"font-weight: 400\"><strong>Izvori:<\/strong> gove\u0111a jetra i druge iznutrice, crveno meso, kamenice, bijeli grah, <\/span><a href=\"https:\/\/gymbeam.hr\/cokolade\" class=\"ek-link\"><span style=\"font-weight: 400\">\u010dokolada<\/span><\/a><span style=\"font-weight: 400\">, le\u0107a, \u017eumanjci, lisnato povr\u0107e, mahunarke.<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i: <\/strong> <\/b><span style=\"font-weight: 400\">16 mg za \u017eene, 11 mg za mu\u0161karce<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u:<\/strong> <\/b><span style=\"font-weight: 400\">10 \u2013 15 mg za \u017eene, 10 mg za mu\u0161karce<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> bljedilo, umor, anemija, smanjen imunitet.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> proljev, bolovi u trbuhu, problemi sa zgru\u0161avanjem krvi, povra\u0107anje, nizak krvni tlak i problemi s pravilnom funkcijom jetre. Ali vi\u0161ak se ne pojavljuje \u010desto. Da bi se to dogodilo, osoba bi morala pojesti pribli\u017eno 20 mg \u017eeljeza po kg svoje tjelesne te\u017eine.<\/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=\"Za \u0161to je \u017eeljezo dobro i kako saznati imate li nedostatak\" class=\"wp-image-344403\" style=\"width:843px;height:563px\" title=\"Za \u0161to je \u017eeljezo dobro i kako saznati imate li nedostatak\" 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=\"cink\">Cink<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hr\/cink\" class=\"ek-link\">Cink<\/a><\/strong><span style=\"font-weight: 400\"><strong>&nbsp;<\/strong>je jedan od minerala potrebnih za vi\u0161e od 300 enzima u na\u0161em tijelu. Mo\u017eete ga dobiti iz raznih izvora, ali \u017eivotinjski izvori imaju<strong> bolju bioraspolo\u017eivost.<\/strong> Biljni izvori mogu sadr\u017eavati spojeve cinka koji se te\u017ee apsorbiraju. To je problem jer je cink posebno <strong>va\u017ean za odr\u017eavanje cjelokupnog zdravlja<\/strong>. Poma\u017ee u borbi protiv virusa i bakterija koje mogu napasti na\u0161e tijelo. Tako\u0111er je potreban za proizvodnju proteina, DNK, genetskog materijala u svim stanicama te za odr\u017eavanje normalne razine testosterona u krvi. <\/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><strong>Funkcije:<\/strong> poma\u017ee u za\u0161titi stanica od oksidativnog stresa, odr\u017eava zdravu ko\u017eu, nokte, kosu, kosti, normalnu razinu testosterona u krvi te tako\u0111er pridonosi pravilnoj funkciji imunolo\u0161kog sustava. Osim toga, utje\u010de i na plodnost i reproduktivnu funkciju. Poma\u017ee kod pravilnog metabolizma vitamina A i odr\u017eavanja dobrog vida. Me\u0111utim, utje\u010de i na kognitivne funkcije.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> kamenice, govedina, svinjetina i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletina<\/a>, jastog, grah, jogurt.<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b><span style=\"font-weight: 400\">7.5 \u2013 12.7 mg za \u017eene, 9.4 mg za mu\u0161karce<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> 7 \u2013 10 mg za \u017eene, <\/span><span style=\"font-weight: 400\">11 \u2013 16 mg za mu\u0161karce<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka<\/strong>: zastoj u rastu, o\u0161te\u0107enje ko\u017ee, noktiju, lo\u0161a genitalna funkcija, smanjen imunitet, gubitak okusa, kose, suhe o\u010di.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> nedostatak bakra (prevelike koli\u010dine cinka (nefiziolo\u0161ke) mogu smanjiti njegovu apsorpciju), mu\u010dnina, povra\u0107anje, proljev.<\/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\">Ako \u017eelite pro\u010ditati vi\u0161e o cinku, ne biste trebali propustiti na\u0161 \u010dlanak <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/\" class=\"ek-link\"><b>Cink: za \u0161to je dobar, \u0161to uzrokuje njegov nedostatak i koji su najbolji izvori?<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bakar\"> Bakar<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bakrov-bisglicinat-gymbeam.html\" class=\"ek-link\"><b>Bakar<\/b><\/a><span style=\"font-weight: 400\"> je va\u017ena tvar koja je uklju\u010dena u mnoge fiziolo\u0161ke procese u tijelu. <strong>Utje\u010de na imunolo\u0161ki sustav,<\/strong> naprimjer, a budu\u0107i da je antioksidans, tako\u0111er poma\u017ee u <strong>za\u0161titi stanica od oksidativnog stresa.<\/strong> Osim toga, tako\u0111er sudjeluje u stvaranju kolagena i sintezi proteina. Zbog svog mehanizma djelovanja, bakar utje\u010de i na boju ko\u017ee i kose. Stoga je va\u017ena tvar za svakoga tko te\u017ei <strong>zdravoj i preplanuloj ko\u017ei<\/strong> ili kvalitetnoj kosi prirodne nijanse boje. <\/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><strong>Funkcije:<\/strong> va\u017ean je za odr\u017eavanje zdravog vezivnog tkiva, kose, pigmentacije ko\u017ee i imunolo\u0161ke funkcije. Osim toga, poma\u017ee u za\u0161titi stanica od oksidativnog stresa. Bakar je jedan od minerala koji utje\u010de na rad \u017eiv\u010danog sustava.<\/li>\n\n\n\n<li><span style=\"font-weight: 400\"><strong>Izvori:<\/strong> govedina, kamenice, \u010dokolada (kakao), krumpir, shiitake gljive, indijski ora\u0161\u010di\u0107i, meso rakova, <\/span><a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" class=\"ek-link\"><span style=\"font-weight: 400\">suncokretove sjemenke<\/span><\/a><span style=\"font-weight: 400\">, puretina, <\/span><a href=\"https:\/\/gymbeam.hr\/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>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b><span style=\"font-weight: 400\">1.3 mg za \u017eene, 1.5 mg za mu\u0161karce<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> 1 \u2013 1.5mg<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> smanjena hematopoeza (tvorba krvi), oslabljen imunolo\u0161ki sustav, rast kose, nizak broj bijelih krvnih stanica, gubitak kose i boje ko\u017ee zbog nedostatka melanina (hipopigmentacija).<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> mu\u010dnina i povra\u0107anje, bolovi u trbuhu, proljev, o\u0161te\u0107enje jetre, no vi\u0161ak je vrlo rijedak u razvijenom svijetu.<\/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=\"Za \u0161to je bakar dobar i kako saznati imate li nedostatak\" class=\"wp-image-344418\" style=\"width:843px;height:562px\" title=\"Za \u0161to je bakar dobar i kako saznati imate li nedostatak\" 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=\"jod\">Jod<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" class=\"ek-link\"><b>Jod<\/b><\/a> <span style=\"font-weight: 400\">je element u tragovima koji se <strong>prirodno nalazi u hrani,<\/strong> ali se tako\u0111er dodaje raznim vrstama soli. Bitna je komponenta <strong>hormona \u0161titnja\u010de<\/strong> tiroksina (T4) i trijodtironina (T3), koji reguliraju mnoge biolo\u0161ke reakcije i tako utje\u010du na brzinu metabolizma. Oni utje\u010du, primjerice, na sintezu proteina i aktivnost enzima. No, nu\u017eni su i za pravilan razvoj ko\u0161tanog sustava, \u017eiv\u010danog sustava, fetusa i dojen\u010dadi. Tako\u0111er se smatra da <strong>ima u\u010dinak na imunolo\u0161ki sustav<\/strong>. Jod se rijetko nalazi kao element, \u010de\u0161\u0107e se nalazi u obliku soli, tj. jodida. <\/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><strong>Funkcije:<\/strong> utje\u010de na kognitivne funkcije, \u017eiv\u010dani sustav i odr\u017eava zdravu ko\u017eu. Osim toga, pridonosi pravilnoj proizvodnji hormona \u0161titnja\u010de i njenom optimalnom funkcioniranju.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> nori alge, jodirane soli, kruh od cjelovitih \u017eitarica, bakalar, jogurt, kamenice, mlijeko.<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b><span style=\"font-weight: 400\">150\u03bcg<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> 150 \u2013 200ug<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka: <\/strong>gruba ko\u017ea, lo\u0161a kvaliteta kose, apatija, smanjen rast i neurolo\u0161ki razvoj, smanjena funkcija \u0161titnja\u010de (hipotireoza).<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> peckanje u ustima, grlu, \u017eelucu, proljev, pove\u0107anje \u0161titnja\u010de (gu\u0161avost).<\/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><span style=\"font-weight: 400\"><strong>Fluor<\/strong> se u tijelu naj\u010de\u0161\u0107e nalazi u obliku fluora. Ve\u0107ina onoga \u0161to imamo u tijelu dolazi iz vode, hrane i paste za zube. Pribli\u017eno <strong>99 % fluora nalazi se u zubima.<\/strong> Stoga postoji izravna veza izme\u0111u unosa ovog elementa i kvalitete zuba i njihove cakline. <\/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><strong>Funkcija:<\/strong> osobito je va\u017ean za pravilnu mineralizaciju zuba.<\/li>\n\n\n\n<li><strong>Izvori:<\/strong> pasta za zube, crni \u010daj, kava, voda, \u0161kampi, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\" class=\"ek-link\">zobene pahuljice<\/a>, krumpir, ri\u017ea.<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b><span style=\"font-weight: 400\">2.9 mg za \u017eene, 3.4 mg za mu\u0161karce<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> 3.1 mg za \u017eene,&nbsp; <\/span><span style=\"font-weight: 400\">3.8 mg za mu\u0161karce<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> karijes, lo\u0161e raspore\u0111ivanje kalcija u kostima.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> kalcifikacija zubne cakline (mrlje na caklini) mo\u017ee se pojaviti kod dugotrajnog prekomjernog unosa.<\/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=\"Za \u0161to je krom dobar i kako saznati imate li nedostatak\" class=\"wp-image-344435\" style=\"width:843px;height:562px\" title=\"Za \u0161to je krom dobar i kako saznati imate li nedostatak\" 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=\"krom\">Krom<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/chromium-picolinate-gymbeam.html\" class=\"ek-link\"><b>Krom<\/b><\/a><span style=\"font-weight: 400\"> je element u tragovima koji mo\u017ee igrati ulogu u metabolizmu ugljikohidrata, lipida i proteina potencijalno utje\u010du\u0107i na djelovanje inzulina. Me\u0111utim, krom tako\u0111er mo\u017ee imati antioksidativne u\u010dinke. To bi zna\u010dilo da poma\u017ee u <strong>za\u0161titi stanica od oksidativnog stresa i slobodnih radikala<\/strong><\/span><b>.<\/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><strong>Funkcije<\/strong>: utje\u010de na pravilan metabolizam makronutrijenata u tijelu te tako\u0111er doprinosi odr\u017eavanju normalne razine glukoze u krvi.<\/li>\n\n\n\n<li><span style=\"font-weight: 400\"><strong>Izvori:<\/strong> gro\u017e\u0111e, pivski kvasac, naran\u010de, govedina i puretina, <\/span><a href=\"https:\/\/gymbeam.hr\/liofilizirane-banana-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">banane<\/span><\/a><span style=\"font-weight: 400\">, jetrica, plodovi mora, cjelovite \u017eitarice, sir.<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b>nije utvr\u0111en preporu\u010deni dnevni unos kroma.<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> 30 \u2013 100\u00b5g<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> smanjena tolerancija na glukozu, usporen rast.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> mogu pove\u0107ati rizik od o\u0161te\u0107enja DNK.<\/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=\"kobalt\">Kobalt<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Ono \u0161to je zanimljivo kod kobalta je da je dio <\/span><a href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" class=\"ek-link\"><b>vitamina B12 (kobalamin)<\/b><\/a><b>.<\/b><span style=\"font-weight: 400\"> Stoga je ovaj element tako\u0111er dio naziva ovog vitamina. Kobalamin je vrlo va\u017ean u na\u0161em tijelu jer pridonosi <strong>pravilnom funkcioniranju imunolo\u0161kog sustava, na\u0161em mentalnom zdravlju i \u017eiv\u010danom sustavu<\/strong>. Osim toga, tako\u0111er utje\u010de na proizvodnju crvenih krvnih stanica i tako\u0111er igra ulogu u procesu diobe stanica. <\/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><strong>Funkcija:<\/strong> utje\u010de na pravilno funkcioniranje organizma.<\/li>\n\n\n\n<li><b>Izvori:<\/b> <a href=\"https:\/\/gymbeam.hr\/ribe\"><span style=\"font-weight: 400\">riba<\/span><\/a><span style=\"font-weight: 400\">, ora\u0161asti plodovi, zeleno povr\u0107e (brokula, \u0161pinat), <\/span><a href=\"https:\/\/gymbeam.hr\/zobena-kasa\" class=\"ek-link\"><span style=\"font-weight: 400\">zob<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b>nije utvr\u0111en preporu\u010deni dnevni unos kobalta.<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> nije utvr\u0111en preporu\u010deni dnevni unos kobalta.<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> bljedilo, slabost, umor, gubitak apetita, gubitak te\u017eine i kasnije slab rast, ote\u017eano disanje, vrtoglavica, trnci u ekstremitetima.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> vi\u0161ak mo\u017ee utjecati na mu\u0161ku plodnost i rad srca.<\/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=\"selen\">Selen<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" class=\"ek-link\"><b>Selen<\/b><\/a><span style=\"font-weight: 400\"> je sna\u017ean antioksidans i tako\u0111er element u tragovima bez kojeg na\u0161e tijelo ne mo\u017ee. Sastavnica je vi\u0161e od 20 selenoproteina koji <strong>sudjeluju u reprodukciji, metabolizmu hormona \u0161titnja\u010de ili sintezi DNK.<\/strong> Osim toga, poma\u017eu u za\u0161titi stanica od oksidativnog stresa i infekcija.<\/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\">Selen op\u0107enito postoji u dva oblika. To\u010dnije, radi se o <strong>organskom<\/strong> (selenometionin i selenocistein) i <strong>anorganskom<\/strong> (selenat i selenit). Oba ova oblika su dobri izvori selena. Ipak, trebali bismo biti oprezni kada ga unosimo. Zapravo je vrlo lako unijeti previ\u0161e u svoje tijelo. Naprimjer, <\/span><a href=\"https:\/\/gymbeam.hr\/brazilski-orasi.html\" class=\"ek-link\"><span style=\"font-weight: 400\">brazilski orasi<\/span><\/a><span style=\"font-weight: 400\"> dat \u0107e tijelu otprilike 540 \u00b5g selena. <\/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><strong>Funkcije:<\/strong> doprinosi pravilnoj spermatogenezi (formiranju mu\u0161kih spolnih stanica \u2013 spermija), odr\u017eavanju zdrave kose, noktiju, optimalnom radu imuniteta, \u0161titnja\u010de, a osim toga poma\u017ee u za\u0161titi stanica od oksidativnog stresa.<\/li>\n\n\n\n<li><span style=\"font-weight: 400\"><strong>Izvori:<\/strong> brazilski orasi, <\/span><a href=\"https:\/\/gymbeam.hr\/tuna-u-maslinovom-ulju-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">tuna<\/span><\/a><span style=\"font-weight: 400\">, riba iverak, sardine, \u0161unka, kozice, govedina i puretina, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/svjezi-sir-hr\/\" class=\"ek-link\">svje\u017ei sir<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riza-hr\/\" class=\"ek-link\">ri\u017ea<\/a>, mlijeko, jaja.<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b><span style=\"font-weight: 400\">70\u00b5g<\/span><\/li>\n\n\n\n<li><strong>Preporu\u010deni dnevni unos prema DACH-u:<\/strong> 60 \u00b5g za \u017eene, 70 \u00b5g za mu\u0161karce<\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> smanjenje antioksidativnog i imunolo\u0161kog odgovora.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka<\/strong>: problemi s ko\u017eom, lomljiva kosa i nokti, umor, miris \u010de\u0161njaka iz ko\u017ee i daha.<\/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=\"Za \u0161to je selen dobar i kako saznati imate li nedostatak\" class=\"wp-image-344450\" style=\"width:843px;height:562px\" title=\"Za \u0161to je selen dobar i kako saznati imate li nedostatak\" 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><span style=\"font-weight: 400\"><strong>Mangan<\/strong> je osnovni element u tragovima koji je kofaktor mnogih enzima. Kao rezultat toga,<strong> sudjeluje u metabolizmu aminokiselina, kolesterola, glukoze i ugljikohidrata.<\/strong> Me\u0111utim, tako\u0111er utje\u010de na stvaranje kostiju, <strong>imunitet i reproduktivnu funkciju<\/strong>. Mangan se apsorbira u tankom crijevu putem aktivnog transportnog sustava. Njegovu apsorpciju mogu smanjiti fitati koji se prirodno nalaze u hrani, \u017eeljezo, magnezij i kalcij. <\/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><strong>Funkcije:<\/strong> poma\u017ee u optimalnom metabolizmu \u0161to je va\u017eno za proizvodnju energije i odr\u017eavanje zdravih kostiju. Osim toga, doprinosi za\u0161titi stanica od oksidativnog stresa i utje\u010de na normalnu proizvodnju vezivnog tkiva.<\/li>\n\n\n\n<li><span style=\"font-weight: 400\"><strong>Izvori:<\/strong> dagnje, <\/span><a href=\"https:\/\/gymbeam.hr\/ljesnjaci-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">lje\u0161njaci<\/span><\/a><span style=\"font-weight: 400\">, <\/span><a href=\"https:\/\/gymbeam.hr\/pekan-orasi-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">pecan orasi<\/span><\/a><span style=\"font-weight: 400\">, sme\u0111a ri\u017ea, kamenice, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/slanutak-hr\/\" class=\"ek-link\">slanutak<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinat<\/a>, ananas.<\/span><\/li>\n\n\n\n<li><strong>Preporu\u010deni dnevni unos prema EFSA-i:<\/strong> 3 mg<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> 2\u20135 mg<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka:<\/strong> do sada nisu dostupni konzistentni znanstveni podaci koji bi jasno opisali utjecaj nedostatka ovog minerala. Me\u0111utim, ograni\u010deni znanstveni dokazi spominju demineralizaciju kostiju, osip na ko\u017ei, poja\u010danu predmenstrualnu bol u \u017eena ili promjene raspolo\u017eenja kao mogu\u0107e manifestacije.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> pokazalo se da pretjerani unos mangana ne uzrokuje toksi\u010dnost, ali se mo\u017ee pojaviti kod ljudi koji rade, naprimjer, kao zavariva\u010di ili rudari i \u010desto su izlo\u017eeni pra\u0161ini mangana. Manifestira se kao razdra\u017eljivost, halucinacije, poreme\u0107aji libida ili problemi s koordinacijom.<\/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><span style=\"font-weight: 400\"><strong>Molibden<\/strong> je bitan element u tragovima. On je strukturna komponenta molibdopterina koji je kofaktor potreban za <strong>funkciju \u010detiri enzima.<\/strong> Oni metaboliziraju aminokiseline koje sadr\u017ee sumpor i heterocikli\u010dke spojeve, uklju\u010duju\u0107i pirimidine i purine, koji su odgovorni za skladi\u0161tenje mokra\u0107ne kiseline u zglobovima. To mo\u017ee uzrokovati giht. Molibden je lako<strong> dostupan u prehrani,<\/strong> pa se njegov nedostatak javlja vrlo rijetko. U tijelu se apsorbira pasivnim, neposrednim procesom. <\/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><strong>Funkcije:<\/strong> doprinosi metabolizmu sumpornih aminokiselina.<\/li>\n\n\n\n<li><strong>Izvori:&nbsp;<\/strong> govedina, jogurt, mlijeko, krumpir, \u017eitarice, banane, bijela ri\u017ea, kruh.<\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema EFSA-i<\/strong>: <\/b><span style=\"font-weight: 400\">65\u00b5g<\/span><\/li>\n\n\n\n<li><b><strong>Preporu\u010deni dnevni unos prema DACH-u<\/strong>:<\/b><span style=\"font-weight: 400\"> 50 \u2013 100\u00b5g<\/span><\/li>\n\n\n\n<li><strong>Znakovi nedostatka<\/strong>: do sada nisu dostupni konzistentni znanstveni podaci koji bi jasno opisali utjecaj nedostatka ovog minerala.<\/li>\n\n\n\n<li><strong>Znakovi vi\u0161ka:<\/strong> vi\u0161ak molibdena je rijedak, ali se mo\u017ee pojaviti kada je osoba izlo\u017eena industrijskom rudarstvu i obradi metala. Simptomi uklju\u010duju bol u zglobovima, simptome poput gihta i abnormalno visoke razine mokra\u0107ne kiseline u krvi.<\/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=\"Za \u0161to je molibden dobar i kako saznati imate li nedostatak.\" class=\"wp-image-344465\" style=\"width:843px;height:563px\" title=\"Za \u0161to je molibden dobar i kako saznati imate li nedostatak.\" 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=\"Koji_je_najbolji_nacin_za_unos_minerala_u_tijelo\"><\/span>Koji je najbolji na\u010din za unos minerala u tijelo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><span style=\"font-weight: 400;\">Na svakom od vas ovisi kako \u0107ete unijeti minerale u na\u0161e tijelo. Najbolja opcija je <strong>pokriti preporu\u010deni dnevni unos raznolikom i uravnote\u017eenom prehranom<\/strong>. No, to mo\u017ee predstavljati problem osobama s kalorijskim deficitom ili pojedincima koji iz nekog razloga izbjegavaju odre\u0111enu skupinu namirnica ili jedu uglavnom visoko prera\u0111enu hranu. Ona mo\u017ee biti vrlo siroma\u0161na mineralima i drugim mikronutrijentima. U takvom slu\u010daju nudi se i uklju\u010divanje <\/span><b><\/b><b><a href=\"https:\/\/gymbeam.hr\/minerali-1\"><strong>kvalitetne suplementacije<\/strong><\/a><\/b><span style=\"font-weight: 400;\">.<\/span> Dostupna je u mnogim oblicima, tako da ima za svakoga pone\u0161to.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Oblici dodataka prehrani koji sadr\u017ee minerale:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kapsule i tablete<\/strong> \u2013 ne morate ni\u0161ta pripremati, samo ih progutate i mo\u017eete ih ponijeti bilo gdje sa sobom.<\/li>\n\n\n\n<li><strong>\u0160ume\u0107e tablete<\/strong> \u2013 obi\u010dno imaju izvrstan okus i mogu djelovati kao varijacija va\u0161eg unosa vode.<\/li>\n\n\n\n<li><strong>Dodaci prehrani u prahu<\/strong> &#8211; sli\u010dno \u0161ume\u0107im tabletama, mogu djelovati kao izvrstan dodatak va\u0161em re\u017eimu pijenja kada njima aromatizirate svoju vodu.<\/li>\n\n\n\n<li><strong>Gumeni bomboni<\/strong> \u2013 idealan oblik za one koji ne vole gutati tablete. Oni tako\u0111er mogu poslu\u017eiti kao zdrava poslastica kada imate \u017eelju za slatkim. Ipak, pazite da ne pojedete cijelo pakiranje odjednom.<\/li>\n\n\n\n<li><strong>Kapi<\/strong> \u2013 velika prednost je njihova jednostavnost kori\u0161tenja. Mo\u017eete ih nakapati u \u017elicu, direktno u usta ili dodati u pi\u0107e. Tako\u0111er se isti\u010du u brzoj apsorpciji.<\/li>\n\n\n\n<li><strong>Shotovi<\/strong> \u2013 prakti\u010dan teku\u0107i oblik koji uvijek mo\u017eete imati pri ruci i piti po potrebi.<\/li>\n\n\n\n<li><strong>Sprej<\/strong> \u2013 nadalje, isti\u010de se lakim doziranjem i brzim upijanjem. Sve \u0161to trebate u\u010diniti je po\u0161pricati njime usnu \u0161upljinu i to je to.<\/li>\n\n\n\n<li><strong>Ulje<\/strong> \u2013 mo\u017ee se konzumirati zasebno, ali je idealno u kombinaciji s hranom.<\/li>\n\n\n\n<li>Intravenska primjena \u2013 oblik mineralnih tvari koji spada u ruke profesionalaca.<\/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=\"Koji je oblik mineralnih dodataka prehrani najbolji?\" class=\"wp-image-344481\" title=\"Koji je oblik mineralnih dodataka prehrani najbolji?\" 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=\"Koji_je_oblik_mineralnih_dodataka_prehrani_najbolji\"><\/span>Koji je oblik mineralnih dodataka prehrani najbolji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Govore\u0107i o obliku dodataka, ne govorimo samo o tome je li u pitanju prah, tablete ili kapsule. Va\u017ean je i <strong>oblik koji odre\u0111uje, primjerice, upijanje i iskoristivost mineralne tvari<\/strong>. Op\u0107enito, organski oblici (npr. citrat, glukonat, pikolinat, bisglicinat) se bolje apsorbiraju od anorganskih oblika (npr. oksid, klorid, sulfat).<\/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\">U smislu apsorpcije i upotrebljivosti, vjerojatno mo\u017eemo kao o\u010ditog pobjednika jasno odrediti <strong>kelirane dodatke<\/strong>. U smislu dostupnosti, <strong>liposomalni oblik<\/strong> (npr., <\/span><a href=\"https:\/\/gymbeam.hr\/liposomalni-magnezij-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">liposomalni magnezij<\/span><\/a><span style=\"font-weight: 400\">) je tako\u0111er odli\u010dan izbor.<\/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\">Koji je kelatni oblik minerala?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400\">Za minerale u keliranom obliku specifi\u010dno je da su <strong>vezani za aminokiseline.<\/strong> Ti minerali zatim \u0161tite od interakcija s drugim spojevima, kao \u0161to su fitati koji bi mogli smanjiti apsorpciju. Jedan od naj\u010de\u0161\u0107ih oblika kelata minerala je, naprimjer, <strong>bisglicinat.<\/strong> Ako odaberete ovaj oblik, sigurno ne\u0107ete pogrije\u0161iti. <\/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><strong>Primjerice, mo\u017eete probati:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/bakrov-bisglicinat-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">Bakrov bisglicinat<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">Magnezijev kelat (bisglicinat)<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/cink-kelat-100-tab-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">Cink kelat (bisglicinat)<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Po \u010demu se liposomalni oblik izdvaja?<\/h3>\n\n\n\n<p>Za konvencionalne dodatke prehrani tipi\u010dno je da imaju ograni\u010denu apsorpciju. Liposomalni oblik, me\u0111utim, zna\u010dajno nadma\u0161uje zbog svoje jedinstvene tehnologije i pona\u0161anja u tijelu. Karakteriziraju ga dvoslojne transportne molekule na bazi lipida koje nazivamo liposomima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u010dinkovito transportiraju vitamine ili minerale, \u0161to osigurava njihov siguran put kroz probavni trakt, dostavu do ciljanih stanica i maksimalnu apsorpciju. Nakon \u0161to je liposom na pravom mjestu, postaje hranjiva tvar, gradivni materijal stanica ili njihov dio. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Primjerice, mo\u017eete probati:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/liposomalni-magnezij-gymbeam.html\" class=\"ek-link\"><span style=\"font-weight: 400\">Liposomalni magnezij<\/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\">Ako \u017eelite saznati vi\u0161e o liposomalnim suplementima, ne biste trebali propustiti na\u0161 \u010dlanak <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/liposomski-vitamini-i-minerali-pretjerani-hype-ili-revolucionarno-otkrice\/\" class=\"ek-link\"><b>Liposomalni vitamini i minerali \u2013 pretjerani hype ili revolucionarno otkri\u0107e?<\/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=\"Na_sto_treba_paziti_kod_minerala\"><\/span>Na \u0161to treba paziti kod minerala?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod minerala ne morate posebno paziti na to kako ih kombinirate. Iako se \u010desto naga\u0111a <strong>djeluju li odre\u0111eni minerali negativno jedni na druge<\/strong>, kao obi\u010dni korisnik ne morate biti zabrinuti.<\/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\">Mo\u017eete li kombinirati kalcij i magnezij?<\/h3>\n\n\n\n<p>Naprimjer, \u010desto se spominje mogu\u0107i <strong>negativni u\u010dinak kalcija na apsorpciju magnezija.<\/strong> Me\u0111utim, ova informacija je pomalo izvan konteksta. Na apsorpciju magnezija mogu utjecati <strong>prekomjerne nefiziolo\u0161ke doze kalcija<\/strong> koje se ina\u010de niti ne dosegnu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema rezultatima istra\u017eivanja na adolescenticama, nije bilo problema s apsorpcijom magnezija \u010dak i ako su <strong>sudionice dnevno uzimale 1800 mg kalcija.<\/strong> Kako bismo imali potpunu informaciju, spomenimo da je preporu\u010dena dnevna doza kalcija za \u017eene oko 1000 mg. Dakle, <strong>na apsorpciju magnezija nije utjecalo<\/strong> \u010dak i ako je ova doza bila prekora\u010dena gotovo dva puta. Dakle, ne morate brinuti o jedenju hrane koja sadr\u017ei oba ova minerala, ili o kori\u0161tenju <strong>dodataka s magnezijem i kalcijem<\/strong><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\">Mogu li se kombinirati cink, \u017eeljezo i bakar?<\/h3>\n\n\n\n<p>Isto tako, mo\u017eda ste \u010duli da nije dobro <strong>kombinirati ova tri minerala<\/strong>, jer mo\u017eete do\u0107i do anemije i drugih problema. Postoje studije koje <strong>potvr\u0111uju da visok unos bakra u kombinaciji s cinkom smanjuje apsorpciju cinka.<\/strong> Me\u0111utim, ako uzimate suplemente, ne morate brinuti o ovom u\u010dinku. Budu\u0107i da je dnevna potreba za cinkom otprilike deset puta ve\u0107a od bakra, malo je vjerojatno da u dodatku ima vi\u0161e bakra od cinka.<\/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\">Me\u0111utim, neke studije tako\u0111er spominju mogu\u0107i <strong>negativan utjecaj visoke razine cinka na apsorpciju bakra ili \u017eeljeza<\/strong>. Me\u0111utim, to bi opet bio slu\u010daj ako postoji nefiziolo\u0161ki visok unos cinka na ra\u010dun bakra ili \u017eeljeza. Ovi problemi se ne bi trebali pojaviti unutar uravnote\u017eene prehrane i razumnog nadopunjavanja tih elemenata u tragovima kvalitetnim dodatkom prehrani. <\/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\">Trebate li biti zabrinuti zbog nedostatka nekih minerala?<\/h3>\n\n\n\n<p>Ako se hranite raznoliko, ne izostavljaju\u0107i neke skupine namirnica, <strong>najvjerojatnije se ne morate brinuti o nedostatku bilo kakvih minerala.<\/strong> A ako i dalje \u017eelite osigurati dovoljan unos, mo\u017eete uzeti gore spomenute <strong>suplemente, idealno u obliku kelata.<\/strong><\/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=\"Kako_se_mijenja_potreba_za_mineralima_tijekom_trudnoce\"><\/span>Kako se mijenja potreba za mineralima tijekom trudno\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Trudnice<\/strong>, za koje su specifi\u010dne <strong>razine unosa \u010desto odre\u0111ene u op\u0107im preporukama,<\/strong> tako\u0111er trebaju biti oprezne. Dakle, sigurno se ne radi o tome da bi u trudno\u0107i trebale udvostru\u010diti unos svega. Za bolju ideju, pogledat \u0107emo koliko \u0107e se pove\u0107ati potreba za tim mineralima tijekom trudno\u0107e, prema EFSA-i.<\/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\">Za koliko se postotaka pove\u0107ava potreba za mineralima u trudno\u0107i?<\/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>Kalcij: 0 %<\/li>\n\n\n\n<li>Fosfor: 0 %<\/li>\n\n\n\n<li>Magnezij: 0 %<\/li>\n\n\n\n<li>Natrij: 0 %<\/li>\n\n\n\n<li>Kalij: 0 %<\/li>\n\n\n\n<li>Klor: 0 %<\/li>\n\n\n\n<li>Sumpor: preporu\u010dena dnevna doza za sumpor nije navedena<\/li>\n\n\n\n<li>\u017deljezo: 0 %<\/li>\n\n\n\n<li>Cink: 21 \u2013 23 % (1,6 \u2013 2,9 mg)<\/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>Bakar: 15,5 % (0,2 mg)<\/li>\n\n\n\n<li>Jod: 33 % (50\u03bcg)<\/li>\n\n\n\n<li>Fluorid: 0 %<\/li>\n\n\n\n<li>Krom: preporu\u010dena dnevna doza za krom nije navedena<\/li>\n\n\n\n<li>Kobalt: preporu\u010dena dnevna doza za kobalt nije navedena<\/li>\n\n\n\n<li>Selen: 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>Kao \u0161to je vidljivo iz popisa, p<strong>otreba za mineralima se tijekom trudno\u0107e ne mijenja<\/strong>, osim u nekim iznimkama. Trebali biste samo pove\u0107ati unos cinka, bakra i joda.<\/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=\"Kako se mijenja potreba za mineralima u trudno\u0107i?\" class=\"wp-image-344496\" style=\"width:843px;height:563px\" title=\"Kako se mijenja potreba za mineralima u trudno\u0107i?\" 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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Koliko su minerali va\u017eni za tijelo i \u0161to oni zapravo rade,<\/strong> mo\u017eete se uvjeriti u dana\u0161njem \u010dlanku. Osim kognitivnih funkcija i \u017eiv\u010danog sustava, bitni su i za zdrav imunitet, mi\u0161i\u0107no-ko\u0161tani sustav ili metabolizam stvaranja energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako u tijelu nemate dovoljno ovih minerala, s vremenom mo\u017eete primijetiti razne simptome poput <strong>umora, lo\u0161e kvalitete noktiju, ko\u017ee ili raznih zdravstvenih problema.<\/strong> Ne biste trebali podcijeniti njihov unos. Idealno je dr\u017eati se pribli\u017eno preporu\u010dene koli\u010dine koju smo naveli u \u010dlanku. Najlak\u0161i na\u010din za to je jesti<strong> cjelovitu hranu bogatu mikronutrijentima.<\/strong> Primjeri uklju\u010duju vo\u0107e, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, meso, mlije\u010dne proizvode, \u017eitarice itd.<\/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\">Ako iz bilo kojeg razloga izbjegavate neku skupinu namirnica, prikladno je <strong>u svoj organizam uklju\u010diti specifi\u010dne mineralne dodatke.<\/strong> Oblik kelata koji ima dobru apsorpciju mo\u017ee biti izvrstan izbor. Pa, ako \u017eelite saznati vi\u0161e o vitaminima, onda ne biste trebali propustiti na\u0161 \u010dlanak <\/span><a href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" class=\"ek-link\"><b>Potpuni vodi\u010d kroz vitamine: \u010demu slu\u017ee, kako prepoznati njihov nedostatak i koliko ih uzimati?<\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znate li nekoga me\u0111u svojim prijateljima tko jo\u0161 uvijek podcjenjuje va\u017enost minerala? Onda svakako podijelite ovaj \u010dlanak s njima kako bi nau\u010dili za \u0161to su klju\u010dni razli\u010diti mikronutrijenti.<\/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>U dana\u0161njem \u010dlanku pobli\u017ee \u0107emo promotriti minerale. Razgovarat \u0107emo o tome kako se klasificiraju, koje su namirnice njihovi najbolji izvori i koliko biste ih trebali uzimati. Tako\u0111er \u0107emo vam re\u0107i kako prepoznati nedostatak minerala.<\/p>\n","protected":false},"author":100,"featured_media":344568,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":19,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[130],"tags":[6500,6644,6872,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-352370","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-imunitet-hr","10":"tag-minerali-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kompletan vodi\u010d kroz minerale: Funkcije, preporu\u010deni dnevni unos, nedostaci - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010cemu slu\u017ee minerali, koliki je preporu\u010deni dnevni unos, kako prepoznati nedostatak ili vi\u0161ak? 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