{"id":473936,"date":"2023-05-23T13:46:15","date_gmt":"2023-05-23T11:46:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=473936"},"modified":"2025-10-13T16:03:22","modified_gmt":"2025-10-13T14:03:22","slug":"zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/","title":{"rendered":"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto"},"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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#Zakaj_se_prehranske_potrebe_zenskega_telesa_razlikujejo_od_prehranskih_potreb_moskega\" title=\"Zakaj se prehranske potrebe \u017eenskega telesa razlikujejo od prehranskih potreb mo\u0161kega?\">Zakaj se prehranske potrebe \u017eenskega telesa razlikujejo od prehranskih potreb mo\u0161kega?<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#Zenske_imajo_razlicne_potrebe_po_vitaminih_in_mineralih\" title=\"\u017denske imajo razli\u010dne potrebe po vitaminih in mineralih\">\u017denske imajo razli\u010dne potrebe po vitaminih in mineralih<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#Na_katera_zivila_se_morajo_zenske_osredotociti_v_svoji_prehrani\" title=\"Na katera \u017eivila se morajo \u017eenske osredoto\u010diti v svoji prehrani?\">Na katera \u017eivila se morajo \u017eenske osredoto\u010diti v svoji prehrani?<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#1Zadostna_kolicina_energije\" title=\"1.\tZadostna koli\u010dina energije\">1.\tZadostna koli\u010dina energije<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#2Folna_kislina\" title=\"2.\tFolna kislina\">2.\tFolna kislina<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#3Zelezo\" title=\"3.\t\u017delezo\">3.\t\u017delezo<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#4Kalcij\" title=\"4.\tKalcij\">4.\tKalcij<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#5_Vitamin_D\" title=\"5. Vitamin D\">5. Vitamin D<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#6Omega-3_mascobne_kisline\" title=\"6.\tOmega-3 ma\u0161\u010dobne kisline\">6.\tOmega-3 ma\u0161\u010dobne kisline<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#7Jod\" title=\"7.\tJod\">7.\tJod<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#8_Vitamin_B12\" title=\"8. Vitamin B12\">8. Vitamin B12<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#9Magnezij\" title=\"9.\tMagnezij\">9.\tMagnezij<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#Hranila_ki_polepsajo_kozo_in_snovi_za_lepoto_las_nohtov_ali_koze\" title=\"Hranila, ki polep\u0161ajo ko\u017eo in snovi za lepoto las, nohtov ali ko\u017ee\">Hranila, ki polep\u0161ajo ko\u017eo in snovi za lepoto las, nohtov ali ko\u017ee<\/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.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#Kaj_si_velja_zapomniti\" title=\"Kaj si velja zapomniti?\">Kaj si velja zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ceprav se na prvi pogled zdi, da se prehranske potrebe mo\u0161kega in \u017eenskega telesa bistveno ne razlikujejo, je resnica ravno obratna. \u017densko telo do\u017eivlja razli\u010dne fiziolo\u0161ke spremembe, ki jih mo\u0161ko ne pozna. To se seveda odra\u017ea v njegovih specifi\u010dnih&nbsp;<strong>prehranskih potrebah.<\/strong>&nbsp;Na primer, <strong>ve\u010dje tveganje za pomanjkanje \u017eeleza<\/strong> ali ve\u010dja potreba po <strong>folni kislini<\/strong> v nose\u010dnosti sta tipi\u010dni \u017eenski prehranski zahtevi. Katera druga hranila \u017eenske potrebujejo v ve\u010djih koli\u010dinah in zakaj?<\/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=\"Zakaj_se_prehranske_potrebe_zenskega_telesa_razlikujejo_od_prehranskih_potreb_moskega\"><\/span>Zakaj se prehranske potrebe \u017eenskega telesa razlikujejo od prehranskih potreb mo\u0161kega?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017densko in mo\u0161ko telo imata od rojstva <strong>razli\u010dne prehranske potrebe.<\/strong>&nbsp;To je zlasti o\u010ditno pri potrebi po skupnem dnevnem vnosu energije, ki je pri \u017eenskah in dekletih obi\u010dajno ni\u017eja kot pri mo\u0161kih in de\u010dkih. Med rastjo in razvojem pa postajajo razlike vedno izrazitej\u0161e in potrebe po makrohranilih (<a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" class=\"ek-link\">beljakovine<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" class=\"ek-link\">ma\u0161\u010dobe<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" class=\"ek-link\">ogljikovi hidrati<\/a>) ali mikrohranilih (<a href=\"https:\/\/gymbeam.si\/blog\/popolni-vodic-za-vitamine-kako-vedeti-kdaj-vam-jih-primanjkuje-in-kako-jih-jemati\/\" class=\"ek-link\">vitamini<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\" class=\"ek-link\">minerali<\/a>) se razlikujejo. Pomembna sprememba se zgodi v<strong>&nbsp;puberteti<\/strong>, ko pride do <strong>hormonskih sprememb<\/strong>, ki pomembno vplivajo na&nbsp;<strong>potrebo po energiji in hranilih.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za najve\u010dje razlike so odgovorne<\/strong><strong> hormonske spremembe <\/strong><strong>in fiziolo\u0161ki procesi, povezani z <\/strong><strong>reproduktivnim sistemom.<\/strong> Na prehranske potrebe \u017eenske \u017ee od zgodnjega otro\u0161tva vpliva njen <strong>menstrualni cikel.<\/strong>&nbsp;Nato lahko nastopi obdobje, ko se <strong>pripravlja na nose\u010dnost<\/strong>, kar zahteva tudi dolo\u010dene spremembe v prehrani.&nbsp;<strong>Sama<\/strong><strong> nose\u010dnost<\/strong> nato ustvari povsem nov sklop prehranskih razmislekov, na katere mora biti \u017eenska pozorna, \u010de \u017eeli ohraniti dobro zdravje in hkrati poskrbeti za pravilen razvoj ploda. Poleg tega ima tudi <strong>dojenje<\/strong>, ki lahko sledi, svoje zna\u010dilne zahteve. In ravno ko bi \u010dlovek pomislil, da je dovolj, pride \u0161e ena pomembna sprememba, ki pretrese prehranske potrebe, in to je <strong>menopavza<\/strong>.&nbsp;Za vsako obdobje, skozi katero gre \u017eensko telo, je zna\u010dilno nekaj drugega in \u017eenske bi se morale zavedati teh specifi\u010dnih potreb.&nbsp;[3]<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"540\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"posebnosti \u017eenskega telesa\" class=\"wp-image-433546\" style=\"width:843px;height:562px\" title=\"posebnosti \u017eenskega telesa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zenske_imajo_razlicne_potrebe_po_vitaminih_in_mineralih\"><\/span>\u017denske imajo razli\u010dne potrebe po vitaminih in mineralih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamini<\/strong><\/a>&nbsp;in&nbsp;<a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>minerali<\/strong><\/a>&nbsp;so hranila, ki so klju\u010dnega pomena za pravilno delovanje telesa. Ta<strong>&nbsp;mikrohranila<\/strong>&nbsp;so v ozadju skoraj vseh procesov, ki potekajo v \u010dlove\u0161kem telesu. Va\u0161a naloga je, da jih s <strong>prehrano<\/strong> telesu zagotovite v optimalnih koli\u010dinah, saj jih le-to ne more proizvesti samo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eden od dejavnikov, ki vplivajo na potrebo po dolo\u010denih hranilih, je <strong>spol.<\/strong>&nbsp;Zgoraj omenjene <strong>fiziolo\u0161ke spremembe<\/strong>, ki jih do\u017eivlja \u017eensko telo, so vzrok za <strong>druga\u010dne prehranske potrebe.<\/strong>&nbsp;Poleg tega se prehranske potrebe \u017eenskega telesa <strong>tekom \u017eivljenja<\/strong> veliko bolj spreminjajo<strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da je stvar \u0161e bolj zapletena, poleg spola na potrebe po hranilih vplivajo <strong>starost<\/strong>, <strong>zdravstveno stanje<\/strong> ali <strong>stopnja telesne in \u0161portne aktivnosti<\/strong>. Potrebe po hranilnih snoveh so druga\u010dne tudi pri \u017eenskah, ki se prehranjujejo v skladu z dolo\u010deno alternativno prehrano, kot sta&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/vegetarijanstvo-prednosti-in-pomanjkljivosti-brezmesne-prehrane\/\" class=\"ek-link\">vegetarijanstvo<\/a>&nbsp;in&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" class=\"ek-link\">veganstvo<\/a>. Kljub temu je mogo\u010de dolo\u010diti posebna mikrohranila, na katerih vnos s hrano so \u017eenske na splo\u0161no bolj ob\u010dutljive. Ravni teh vitaminov in mineralov v telesu je najbolje nadzorovati s pomo\u010djo <strong>zdravnika<\/strong> in poskrbeti za zadosten vnos z <strong>raznoliko prehrano<\/strong>.&nbsp;\u010ce vnos s prehrano ne zadostuje ali \u010de to priporo\u010da zdravnik, je primerno poiskati <strong>prehranska dopolnila<\/strong>.<\/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=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1124x749.jpeg\" alt=\"vitamini in minerali za \u017eenske\" class=\"wp-image-433561\" style=\"width:843px;height:562px\" title=\"vitamini in minerali za \u017eenske\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-2048x1365.jpeg 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=\"Na_katera_zivila_se_morajo_zenske_osredotociti_v_svoji_prehrani\"><\/span>Na katera \u017eivila se morajo \u017eenske osredoto\u010diti v svoji prehrani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V naslednjih vrsticah bomo opisali posamezna hranila in se osredoto\u010dili na njihov priporo\u010deni dnevni vnos. Priporo\u010dene potrebe po vnosu za <strong>povpre\u010dno zdravo odraslo \u017eensko<\/strong>, vklju\u010dno z obdobjem <strong>nose\u010dnosti<\/strong> in <strong>dojenja<\/strong>, so povzete po <strong>Evropski agenciji za varnost hrane (EFSA)<\/strong> ter <strong>Zdru\u017eenju za prehrano Nem\u010dije, Avstrije in \u0160vice<\/strong> <strong>(DACH)<\/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=\"1Zadostna_kolicina_energije\"><\/span>1.\tZadostna koli\u010dina energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsi bi morali biti pozorni na to, da vnesemo toliko energije, kolikor je na\u0161e telo potrebuje za <strong>pravilno delovanje in ohranjanje zdravja<\/strong>.&nbsp;Vendar je pri \u017eenskah vnos kalorij \u0161e bolj pere\u010d kot pri mo\u0161kih. \u017densko telo je namre\u010d <strong>bolj ob\u010dutljivo na pomanjkanje energije<\/strong>, zato lahko premajhen vnos povzro\u010di <strong>posebne te\u017eave<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda ste \u017ee sli\u0161ali za <strong>energijsko razpolo\u017eljivost.<\/strong>&nbsp;To predstavlja energijo, ki ostane, ko od dnevnega vnosa kalorij od\u0161tejete porabo energije med \u0161portom. Kadar je dobljena vrednost dolgoro\u010dno prenizka (&lt; 30 kcal\/kg telesne te\u017ee\/dan), govorimo o <strong>nizki energijski razpolo\u017eljivosti.<\/strong>&nbsp;[2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017densko telo takrat pogosto signalizira nevarnost z zaustavitvijo fiziolo\u0161kih procesov, ki niso vitalni. Motnje reproduktivne funkcije so zato pogoste in se ka\u017eejo z <strong>motnjami menstrualnega cikla<\/strong> ali <strong>izgubo menstruacije.<\/strong>&nbsp;Ta te\u017eava je zna\u010dilna za <strong>\u0161portnice<\/strong>, ki se ukvarjajo z visoko intenzivno vadbo s poudarkom na estetski komponenti, njihova prehrana pa je zelo pogosto omejena. Ko se <strong>menstrualna disfunkcija<\/strong> in <strong>nizka energijska razpolo\u017eljivost<\/strong> zdru\u017eita z <strong>nizko kostno gostoto<\/strong>, nastane zaplet, ki se imenuje <strong>\u017eenska \u0161portna triada<\/strong>. S seboj prina\u0161a vrsto zdravstvenih te\u017eav, vklju\u010dno z oslabljeno odpornostjo, kroni\u010dno utrujenostjo ali ve\u010djim tveganjem za po\u0161kodbe.&nbsp;[2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o temi \u017eenske \u0161portne triade si lahko preberete v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/kako-se-boriti-proti-odsotnosti-menstruacije-in-drugim-simptomom-zenske-sportne-triade\/\" class=\"ek-link\"><strong>Kako se spopasti z izgubo menstruacije in drugimi simptomi \u017eenske \u0161portne triade?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije potrebujejo \u017eenske?<\/h3>\n\n\n\n<p>Potreba po vnosu energije je odvisna od <strong>starosti<\/strong> \u017eenske, njenega <strong>zdravstvenega stanja<\/strong> ali <strong>\u017eivljenjskega sloga in \u0161portne dejavnosti<\/strong>. Priporo\u010dilo EFSA zna\u0161a <strong>od 1880 do 2680 kcal\/dan<\/strong>, pri \u010demer je najni\u017eja vrednost primerna za \u017eenske s sede\u010dim na\u010dinom \u017eivljenja, najvi\u0161ja pa za \u0161portnice in zelo aktivne \u017eenske. Vnos kalorij pa je zelo individualen in ga je treba vedno prilagoditi trenutnim razmeram. \u010ce potrebujete pomo\u010d pri njegovem izra\u010dunu, lahko uporabite na\u0161 spletni kalkulator za izra\u010dun energijskega vnosa&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\"><strong>spletni kalkulator za izra\u010dun vnosa energije.<\/strong><\/a>&nbsp;[15]<\/p>\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=\"28281,65920,72595,104878\" ><\/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=\"2Folna_kislina\"><\/span>2.\tFolna kislina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Folna kislina<\/strong><\/a>, znana tudi kot&nbsp;<strong>vitamin B9,<\/strong>&nbsp;je hranilo, ki je nujno potrebno za pravilen<strong>&nbsp;razvoj \u010dlove\u0161kega telesa.<\/strong>&nbsp;Ima pomembno vlogo v&nbsp;<strong>nose\u010dnosti,<\/strong>&nbsp;ko prispeva k pravilni&nbsp;<strong>rasti in razvoju ploda.<\/strong>&nbsp;Zato se tako <strong>poudarja <\/strong>v zvezi z nose\u010dnostjo. Vendar pa je idealno zagotoviti njen zadosten vnos ne samo v tem obdobju, ampak na splo\u0161no <strong>v reproduktivni dobi \u017eenske.<\/strong>&nbsp;Zaradi tega bo telo <strong>bolje pripravljeno na morebitno nose\u010dnost.<\/strong>&nbsp;Folna kislina sodeluje tudi pri normalni <strong>tvorbi krvi<\/strong> ali pri pravilnem delovanju <strong>imunskega sistema.<\/strong>&nbsp;[30]<\/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\">Kako se ka\u017ee pomanjkanje folne kisline?<\/h3>\n\n\n\n<p>Najresnej\u0161i znaki pomanjkanja folne kisline so povezani z razvojem ploda med nose\u010dnostjo. Pomanjkanje tega vitamina pove\u010duje tveganje za nastanek <strong>okvar nevralne cevi<\/strong> pri razvijajo\u010dem se plodu. Nevralna cev je <strong>temelj \u017eiv\u010dnega sistema<\/strong>, iz katerega <strong>nastanejo mo\u017egani in hrbtenja\u010da.<\/strong>&nbsp;Njena motnja se lahko ka\u017ee, na primer, z razcepljeno hrbtenico (spina bifida).&nbsp;[30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nizek vnos tega vitamina se lahko ka\u017ee tudi kot <strong>slabokrvnost<\/strong>, <strong>utrujenost<\/strong> in ob\u010dutek <strong>pomanjkanja energije<\/strong> ali <strong>psihi\u010dne te\u017eave<\/strong>. [40]<\/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\">Koliko folne kisline potrebujejo \u017eenske dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>330 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>600 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>500<\/strong>&nbsp;<strong>\u03bcg&nbsp;<\/strong>[15]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>300 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>550 \u03bcg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>450 \u03bcg<\/strong>&nbsp;[10]<\/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\">Kateri so viri folne kisline?<\/h3>\n\n\n\n<p><strong>\u017divila rastlinskega izvora<\/strong>&nbsp;so \u0161e posebej bogata s folno kislino. \u010ceprav se dolo\u010dena koli\u010dina tega vitamina nahaja v skoraj vseh rastlinskih virih, so med najbogatej\u0161imi&nbsp;<a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>stro\u010dnice<\/strong><\/a>,&nbsp;<strong>listnata zelenjava, pomaran\u010de, grenivke,<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ara\u0161idi<\/strong><\/a><strong>&nbsp;in&nbsp;<\/strong><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ore\u0161\u010dki<\/strong><\/a><strong>.<\/strong>&nbsp;Najdemo jo lahko tudi v&nbsp;<strong>drobovini<\/strong>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/prehranski-kvas-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kvasu<\/strong><\/a>.&nbsp;[10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila, bogata s folno kislino<\/h4>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost folne kisline (100g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">479&nbsp; \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010di\u010derika<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">557 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pina\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">194 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">zelena solata<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">rukola<\/td><td class=\"has-text-align-center\" data-align=\"center\">97 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pomaran\u010de<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\">mandlji<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">44 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501.jpg\" alt=\"koristnost folne kisline\" class=\"wp-image-433611\" title=\"koristnost folne kisline\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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=\"3Zelezo\"><\/span>3.\t\u017delezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017delezo<\/strong><\/a>&nbsp;ima v telesu ne\u0161teto funkcij. Najbolj znano je po svoji vlogi pri <strong>nastajanju rde\u010dih krvni\u010dk in hemoglobina<\/strong> ter kot pomo\u010d pri <strong>prenosu kisika<\/strong>.&nbsp;Poleg tega pa sodeluje pri <strong>proizvodnji energije<\/strong>, pomaga ohranjati <strong>normalne kognitivne funkcije<\/strong> in pravilno <strong>delovanje imunskega sistema<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hkrati pa je to hranilo, katerega pomanjkanje je na splo\u0161no zelo <strong>raz\u0161irjeno<\/strong>, zlasti pri \u017eenskah v <strong>reproduktivni dobi<\/strong>.&nbsp;\u017denske se pogosto soo\u010dajo z <strong>slabokrvnostjo<\/strong>, saj ga med <strong>menstruacijo<\/strong> s krvjo redno izgubljajo.&nbsp;\u010ce ima \u017eenska ponavljajo\u010de se hude krvavitve, lahko to privede do <strong>izrazitej\u0161ega pomanjkanja \u017eeleza<\/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\">Kako se ka\u017ee pomanjkanje \u017eeleza?<\/h3>\n\n\n\n<p>Rahlo pomanjkanje \u017eeleza se ne ka\u017ee vedno. Pogosto se odkrije po naklju\u010dju med odvzemom krvi. Ve\u010dji primanjkljaj pa je povezan s simptomi, kot so <strong>mrzle roke in stopala, utrujenost, bleda ko\u017ea ali omotica<\/strong>.&nbsp;Lahko se ka\u017ee tudi <strong>s te\u017ekim dihanjem, tahikardijo<\/strong> (pospe\u0161enim sr\u010dnim utripom) ali <strong>bole\u010dino v prsih<\/strong>.&nbsp;[20,29]<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko \u017eeleza potrebujejo \u017eenske dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska pred menopavzo:&nbsp;<strong>16 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>povpre\u010dna odrasla \u017eenska v menopavzi:&nbsp;<strong>11 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>16 mg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>16 mg<\/strong>&nbsp;[15]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:<strong>&nbsp;15 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>30 mg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>20 mg&nbsp;<\/strong>[12]<\/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\">Kateri so viri \u017eeleza?<\/h3>\n\n\n\n<p>Veliko \u017eivil <strong>\u017eivalskega<\/strong> in <strong>rastlinskega izvora<\/strong> je bogatih z \u017eelezom. Glavni&nbsp;<strong>\u017eivalski viri<\/strong>&nbsp;so<strong>&nbsp;meso, drobovina<\/strong>&nbsp;in&nbsp;<strong>jajca.<\/strong>&nbsp;Med rastlinami so z \u017eelezom najbogatej\u0161e&nbsp;<strong>stro\u010dnice,<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ovseni kosmi\u010di<\/strong><\/a><strong>,&nbsp;<\/strong><a href=\"https:\/\/gymbeam.si\/cokolada\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010dokolada<\/strong><\/a>&nbsp;ali<strong>&nbsp;ore\u0161\u010dki in semena<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u017divila \u017eivalskega izvora, bogata z \u017eelezom<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost \u017eeleza (100g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">svinjska pe\u010denka<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.2 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">svinjina<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">rumenjak<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila rastlinskega izvora, bogata z \u017eelezom<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost \u017eeleza (100g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-soncnicna-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">son\u010dni\u010dna semena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/temna-cokolada-90-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">temna \u010dokolada<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">11.9 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\">mandlji<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"http:\/\/Fini ovseni kosmi\u010di brez glutena - GymBeam\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseni kosmi\u010di<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pina\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.7 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar rastlinskih in \u017eivalskih virov ne moremo obravnavati enako. Tako imenovano <strong>nehemsko \u017eelezo v \u017eivilih rastlinskega izvora<\/strong> je <strong>telesu manj dostopno<\/strong> kot <strong>hemsko \u017eelezo v \u017eivilih \u017eivalskega izvora.<\/strong>&nbsp;Medtem ko iz \u017eivil \u017eivalskega izvora dobimo <strong>od 15 do 35 odstotkov<\/strong> \u017eeleza, ga iz \u017eivil rastlinskega izvora dobimo le <strong>od 5 do 12 odstotkov<\/strong>. Kadar \u017eenska ne more zagotoviti zadostnega vnosa \u017eeleza s hrano, je priporo\u010dljivo razmisliti o u\u017eivanju <a href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskih dopolnil<\/a>.&nbsp;[6,17]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko pa pospe\u0161ite absorpcijo nehemskega \u017eeleza tako, da ga kombinirate z&nbsp;<a href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitaminom C<\/strong><\/a>&nbsp;ali<strong>&nbsp;\u017eivalskimi beljakovinami.<\/strong>&nbsp;[12]<\/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.si\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1.webp\" alt=\"koristnost \u017eeleza za \u017eenske\" class=\"wp-image-433627\" style=\"width:843px;height:563px\" title=\"koristnost \u017eeleza za \u017eenske\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4Kalcij\"><\/span>4.\tKalcij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalcij<\/strong><\/a>&nbsp;je potreben za zdravje <strong>kosti<\/strong> in <strong>zob<\/strong>, vendar je nujen tudi za pravilen <strong>prenos \u017eiv\u010dnih impulzov<\/strong> ali <strong>kr\u010denje mi\u0161ic<\/strong>. Prav ta splo\u0161no znana funkcija pri presnovi kosti je glavni razlog, zakaj je kalcij specifi\u010den za zdravje \u017eensk. Pri \u017eenskah je <strong>tveganje za osteoporozo ve\u010dje <\/strong>kot pri mo\u0161kih zaradi <strong>hormonskih sprememb<\/strong> v <strong>menopavzi <\/strong>(ni\u017eja raven estrogena spodbuja tanj\u0161anje kosti).&nbsp;[1,26,31]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po podatkih raziskave je bila leta 2019 v Evropi <strong>pogostost<\/strong> osteoporoze pri \u017eenskah <strong>\u0161tirikrat<\/strong> ve\u010dja kot pri mo\u0161kih. Medtem ko je za osteoporozo trpelo <strong>6,6 odstotkov<\/strong> mo\u0161kih, starej\u0161ih od 50 let, je ta problem imelo kar <strong>22,6 odstotkov<\/strong> \u017eensk v isti starostni skupini. Zadosten vnos kalcija je zato za \u017eenske zelo pomemben za ohranjanje kakovostne kostne mase. Ne smete pozabiti, da je priporo\u010dljivo za\u010deti graditi rezerve \u010dim prej, saj ima ve\u010dina ljudi <strong>najve\u010djo koli\u010dino kostne mase<\/strong> <strong>med 25. in 30. letom<\/strong> <strong>starosti<\/strong>. [1,19,26,30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimivo je, da znanstveniki povezujejo <strong>kalcij<\/strong> tudi s <a href=\"https:\/\/gymbeam.si\/blog\/devet-nasvetov-za-lajsanje-bolecih-menstruacij-in-harmonizacijo-cikla\/\" class=\"ek-link\"><strong>predmenstrualnim sindromom (PMS).<\/strong><\/a>&nbsp;Zdi se namre\u010d, da imajo \u017eenske pred menstruacijo <strong>ni\u017ejo raven kalcija v krvi<\/strong>. To potrjuje tudi u\u010dinek estrogena, katerega raven je v tem obdobju ciklusa vi\u0161ja. Estrogen podpira <strong>odlaganje kalcija v kosteh<\/strong>, vendar zaradi nizke ravni v krvi verjetno spreminja delovanje serotonina, ki <strong>vpliva na razpolo\u017eenje<\/strong>.&nbsp;Nihanje ravni estrogena in kalcija je lahko <strong>povezano tudi z nihanjem razpolo\u017eenja, zna\u010dilnim za PMS<\/strong>.&nbsp;[1,25]<\/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\">Kako se ka\u017ee pomanjkanje kalcija?<\/h3>\n\n\n\n<p>Pomanjkanje kalcija je videti v razli\u010dnih simptomih, porazdeljenih po celem telesu. Ka\u017ee se lahko v&nbsp;<strong>razcepljenih nohtih, izpadanju las<\/strong>&nbsp;ali&nbsp;<strong>krhki ko\u017ei.<\/strong>&nbsp;Resnej\u0161i primanjkljaj se lahko ka\u017ee z <strong>mi\u0161i\u010dnimi kr\u010di<\/strong>, <strong>motnjami v delovanju srca<\/strong> ali <strong>kognitivnimi motnjami<\/strong>.&nbsp;[16]<\/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\">Koliko kalcija potrebujejo \u017eenske dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>950 &#8211; 1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:<strong>&nbsp;950 &#8211; 1000 mg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:<strong>&nbsp;950 &#8211; 1000 mg&nbsp;<\/strong>&nbsp;[8,15]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>1000 mg&nbsp;<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>1000 mg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:<strong>&nbsp;1000 mg<\/strong>&nbsp;[8]<\/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\">Kateri so viri kalcija?<\/h3>\n\n\n\n<p>Tako \u017eivila rastlinskega kot tudi \u017eivalskega izvora so bogata s kalcijem. Vendar pa tista <strong>\u017eivalskega izvora <\/strong>veljajo za <strong>bolj\u0161a<\/strong>, saj se kalcij iz njih bolje <strong>absorbira<\/strong>. Za razliko od \u017eivil rastlinskega izvora ne vsebujejo <strong>oksalatov, fitinske kisline<\/strong> in drugih snovi, ki zmanj\u0161ujejo njegovo absorpcijo. Iz rastlinskih virov se ga absorbira pribli\u017eno <strong>5 odstotkov<\/strong>, iz \u017eivalskih pa pribli\u017eno <strong>30 odstotkov<\/strong>.&nbsp;[6,33]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila \u017eivalskega izvora, bogata s kalcijem<\/h4>\n\n\n\n<p><strong>Mle\u010dni izdelki, sardine <\/strong>in<strong> jajca <\/strong>so najbolj\u0161i \u017eivalski viri kalcija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost kalcija (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">edamski sir 30 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">730 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/sardine-v-oljcnem-olju-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">382 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">navadni jogurt 3 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">183 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">rumenjak<\/td><td class=\"has-text-align-center\" data-align=\"center\">129 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mleko<\/td><td class=\"has-text-align-center\" data-align=\"center\">123 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila rastlinskega izvora, bogata s kalcijem<\/h4>\n\n\n\n<p>Najbolj\u0161i rastlinski viri so&nbsp;<strong>mak<\/strong>,&nbsp;<a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki in semena<\/a>&nbsp;ter&nbsp;<strong>kapusnice<\/strong>&nbsp;(ohrovt, brokoli, cveta\u010da, koleraba, itd.).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost kalcija (100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/semena-modrega-maka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mak<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1440 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandlji<\/td><td class=\"has-text-align-center\" data-align=\"center\">269 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">zelje<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pina\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">99 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">brokoli<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalcij lahko dobite tudi iz \u017eivil, ki so z njim <strong>obogatena (okrepljena)<\/strong>. Pogosto ga boste na\u0161li dodanega v<strong>&nbsp;rastlinskih napitkih<\/strong>&nbsp;(mandljevo, sojino in druga rastlinska &#8220;mleka&#8221;),&nbsp;<a href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eitih<\/strong><\/a>&nbsp;<strong>za zajtrk <\/strong>ali <strong>sadnih sokovih.<\/strong>&nbsp;\u010ce pa \u017eivila naravnega izvora ali \u017eivila, obogatena s kalcijem, ne zadostujejo za zadosten vnos, ga lahko dobite tudi s&nbsp;<a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskim dopolnilom<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-750x1124.jpeg\" alt=\"kalcij je pomemben za zdravje \u017eensk\" class=\"wp-image-433642\" title=\"kalcij je pomemben za zdravje \u017eensk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-1025x1536.jpeg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30.jpeg 1366w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vitamin_D\"><\/span>5. Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D<\/strong><\/a>&nbsp;ima v telesu ne\u0161teto funkcij. Sodeluje pri delovanju&nbsp;<strong>imunskega sistema,<\/strong>&nbsp; normalnem delovanju&nbsp;<strong>\u0161\u010ditnice<\/strong>&nbsp;in&nbsp;<strong>mi\u0161ic.<\/strong>&nbsp;Poleg tega je zelo pomemben za <strong>zdravje kosti<\/strong>, saj sodeluje pri optimalni <strong>absorpciji in izrabi kalcija in fosforja<\/strong>.&nbsp;Tako kot prej omenjeni kalcij je \u0161e posebej pomemben za \u017eenske zaradi <strong>ve\u010djega tveganja za razvoj osteoporoze.<\/strong>&nbsp;[30]<\/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\">Kako se ka\u017ee pomanjkanje vitamina D?<\/h3>\n\n\n\n<p>S pomanjkanjem vitamina D je povezanih kar nekaj simptomov. Ka\u017eejo se lahko v <strong>oslabelih kosteh<\/strong>, <strong>manj u\u010dinkovitem imunskem sistemu<\/strong> in <strong>ve\u010dji dovzetnosti za oku\u017ebe <\/strong>ali v <strong>utrujenosti in \u0161ibkosti. <\/strong>Primanjkljaj je lahko povezan s <strong>slab\u0161o regeneracijo<\/strong> in celjenjem ran ter slab\u0161o kakovostjo spanja.<\/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\">Koliko vitamina D potrebujejo \u017eenske dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>15 \u03bcg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>15 \u03bcg&nbsp;<\/strong>[15]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>20 \u03bcg<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>20 \u03bcg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>20 \u03bcg<\/strong>&nbsp;[7]<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kateri so viri vitamina D?<\/h3>\n\n\n\n<p>Glavni vir vitamina D je <strong>son\u010dna svetloba.<\/strong>&nbsp;Med \u017eivili izstopajo <strong>mastne morske ribe, ribje olje, drobovina (zlasti jetrca) in jaj\u010dni rumenjak<\/strong>. Najdemo ga tudi v <strong>glivah<\/strong> in <strong>li\u0161ajih<\/strong>, kjer nastaja pod vplivom UVB sevanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila, bogata z vitaminom D<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost vitamina D (100g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sku\u0161a<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sled<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">rumenjak<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa so druga \u017eivila revna z vitaminom D. Zaradi tega in zaradi kratkega obdobja, ko imamo son\u010dno vreme, je precej te\u017eko zadovoljiti dnevne potrebe po njem. Zato ga je obi\u010dajno koristno dopolniti v obliki <a href=\"https:\/\/gymbeam.si\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskega dopolnila<\/a>. \u010ce pomanjkanje vitamina D spremlja tudi pomanjkanje kalcija, je priporo\u010dljivo, da ju nadome\u0161\u010date <a href=\"https:\/\/gymbeam.si\/kalcij-vitamin-d3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hkrati<\/a>&nbsp;in tako \u0161e bolj podprete kostno presnovo. Tudi&nbsp;<strong>vegani<\/strong>&nbsp;ne bodo imeli te\u017eav z dopolnjevanjem, saj v dandanes obstajajo prehranska dopolnila z vitaminom D <a href=\"https:\/\/gymbeam.com\/bio-vitamin-d3-vanavita.html\">rastlinskega izvora<\/a>, ki se dobro absorbira.&nbsp;[7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V na\u0161em \u010dlanku boste izvedeli ve\u010d o pomenu vitamina D &#8211;&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/vitamin-d-in-vse-kar-morate-vedeti-o-njem\/\" class=\"ek-link\"><strong>Vitamin D: zakaj je tako pomemben, kaj povzro\u010da njegovo pomanjkanje in kako ga nadomestiti?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-843x1124.jpg\" alt=\"koristnost vitamina D\" class=\"wp-image-433674\" title=\"koristnost vitamina D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n.jpg 1200w\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6Omega-3_mascobne_kisline\"><\/span>6.\tOmega-3 ma\u0161\u010dobne kisline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/omega-3-fatty-acids\" class=\"ek-link\"><strong>Omega-3 ma\u0161\u010dobne kisline<\/strong><\/a>&nbsp;so&nbsp;<strong>polinenasi\u010dene ma\u0161\u010dobne kisline,<\/strong>&nbsp;ki so del ma\u0161\u010dob in so povezane s \u0161tevilnimi prednostmi za zdravje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te zdrave ma\u0161\u010dobe, zlasti <strong>alfa-linolenska kislina<\/strong>, pomagajo ohranjati <strong>normalno raven holesterola<\/strong> in tako pozitivno vplivajo na zdravje srca in o\u017eilja.&nbsp;[30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dolgoveri\u017ene omega-3 ma\u0161\u010dobne kisline <strong>EPA<\/strong> in <strong>DHA<\/strong> ne vplivajo le na srce, temve\u010d tudi na zdravje <strong>o\u010di<\/strong> in <strong>mo\u017eganov<\/strong>.&nbsp;Poleg tega lahko prispevajo k zdravju ko\u017ee ali delovanju imunskega sistema.&nbsp;[30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za \u017eenske so omega-3 ma\u0161\u010dobne kisline \u0161e dodatno pomembne zaradi njihove povezave z <strong>nose\u010dnostjo<\/strong> ali <strong>ginekolo\u0161kimi te\u017eavami.<\/strong>&nbsp;\u0160tudije ka\u017eejo, da bi lahko pozitivno vplivale na tveganje za nastanek <strong>endometrioze<\/strong> ali <strong>raka dojk<\/strong>.&nbsp;[5,18,22,27,28]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hkrati med nose\u010dnostjo igrajo vlogo pri prepre\u010devanju <strong>prezgodnjega poroda<\/strong> in o\u010ditno pozitivno vplivajo na razvoj <strong>\u017eiv\u010dnega sistema ploda.<\/strong>&nbsp;[5,18,22,27,28]<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko omega-3 ma\u0161\u010dobnih kislin potrebujejo \u017eenske dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA<\/strong><\/li>\n\n\n\n<li><strong>Vnos <\/strong><strong>ALA<\/strong>&nbsp;mora predstavljati&nbsp;<strong>0.5 odstotka celotnega vnosa energije (CVE)<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>med nose\u010dnostjo:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA&nbsp;<\/strong>se pove\u010da za dodatnih<strong>&nbsp;100 &#8211; 200 mg DHA&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Vnos <\/strong><strong>ALA<\/strong>&nbsp;mora predstavljati &nbsp;<strong>0.5 odstotka CVE<\/strong><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>v \u010dasu dojenja:\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA&nbsp;<\/strong>se pove\u010da za dodatnih<strong>&nbsp;100 &#8211; 200 mg DHA<\/strong><\/li>\n\n\n\n<li><strong>Vnos <\/strong><strong>ALA<\/strong>&nbsp;mora predstavljati&nbsp;<strong>0.5 odstotka CVE&nbsp;<\/strong>[14]<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri povpre\u010dni odrasli \u017eenski, pa tudi med nose\u010dnostjo in v \u010dasu dojenja, mora biti vnos&nbsp;<strong>ALA<\/strong>&nbsp;<strong>0.5 odstotka CVE,<\/strong><\/li>\n\n\n\n<li>ni priporo\u010dil za u\u017eivanje EPA in DHA&nbsp;[31]<\/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\">Kje lahko najdete omega-3 ma\u0161\u010dobne kisline? <\/h3>\n\n\n\n<p><strong>Alfa-linolensko kislino (ALA),<\/strong>&nbsp;ki je&nbsp;<strong>bistvenega pomena<\/strong>&nbsp;za va\u0161e telo in jo morate dobiti s hrano, boste na\u0161li predvsem v&nbsp;<a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>lanenih semenih<\/strong><\/a><strong>, linenem olju,<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>repi\u010dnem olju<\/strong><\/a><strong>,&nbsp;<\/strong><a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>orehih<\/strong><\/a><strong>, soji<\/strong>&nbsp;ali&nbsp;<a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>semenih chia<\/strong><\/a><strong>. EPA in DHA se delno tvorita iz ALA, vendar je dele\u017e te pretvorbe razmeroma majhen.<\/strong> Le pribli\u017eno<strong>&nbsp;5 odstotkov<\/strong>&nbsp;se pretvori v EPA in<strong>&nbsp;manj kot 0.5 odstotka<\/strong>&nbsp;v DHA. Da bi izkoristili njihove prednosti, je zelo pomembno, da jih pridobite tudi iz drugih virov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u017eivilih jih je najve\u010d v&nbsp;<strong>mastnih morskih ribah<\/strong>&nbsp;(losos, sku\u0161a, sled itd.) in&nbsp;<strong>ribjem olju.<\/strong>&nbsp;<strong>Morske alge<\/strong>&nbsp;so tudi rastlinski vir. Vendar pa je zaradi majhne koli\u010dine \u017eivilskih virov precej te\u017eko izpolniti njihov priporo\u010deni dnevni odmerek. Zato jih je priporo\u010dljivo <strong>dopolniti<\/strong>&nbsp;s prehranskim dopolnilom iz&nbsp;<a href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribjega olja<\/a>&nbsp;ali, na primer,&nbsp;<a href=\"https:\/\/gymbeam.si\/vegan-omega-3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">morskih alg<\/a>, ki so primerne tudi za vegane.&nbsp;[21,36]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d iz\u010drpnih informacij o omega-3 ma\u0161\u010dobnih kislinah boste na\u0161li v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\"><strong>Omega-3 ma\u0161\u010dobne kisline: ali jih zau\u017eijete dovolj in v pravem razmerju z omega-6?<\/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=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-1124x749.jpg\" alt=\"Omega-3 ma\u0161\u010dobne kisline so pomembne za zdravje \u017eensk\" class=\"wp-image-433693\" style=\"width:843px;height:562px\" title=\"Omega-3 ma\u0161\u010dobne kisline so pomembne za zdravje \u017eensk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n.jpg 1440w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7Jod\"><\/span>7.\tJod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/izvlecek-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jod<\/strong><\/a>&nbsp;je bistvenega pomena za \u0161tevilne procese v telesu, na primer za normalno <strong>delovanje<\/strong>&nbsp;<strong>\u0161\u010ditnice<\/strong>&nbsp;in&nbsp;<strong>proizvodnjo \u0161\u010ditni\u010dnih hormonov<\/strong>. Hkrati je pomemben za ohranjanje<strong>&nbsp;energetske presnove<\/strong>&nbsp;oziroma normalnega delovanja&nbsp;<strong>\u017eiv\u010dnega sistema.<\/strong>&nbsp;[30]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jod je tudi eden od mineralov, ki se najve\u010dkrat omenja v povezavi z <strong>zdravo nose\u010dnostjo.<\/strong>&nbsp;Nujen je za<strong>&nbsp;pravilen razvoj plodovih mo\u017eganov.<\/strong>&nbsp;Pri pomanjkanju joda med nose\u010dnostjo obstaja tveganje za razli\u010dne motnje \u017eiv\u010dnega sistema. Njegovo pomanjkanje lahko povzro\u010di tudi tako imenovani fetalni hipotiroidizem in po\u0161koduje kognitivni razvoj ploda. Zato sta Svetovna zdravstvena organizacija (WHO) in UNICEF predlagala <strong>jodiranje kuhinjske soli<\/strong>, ki pomaga prepre\u010devati te te\u017eave. Vendar jodiranje soli <strong>ni obvezno v vseh evropskih dr\u017eavah<\/strong>, zato lahko \u0161e danes naletimo na pomanjkanje.&nbsp;[37]<\/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\">Kako se ka\u017ee pomanjkanje joda?<\/h3>\n\n\n\n<p>Simptomi pomanjkanja joda so najpogostej\u0161i pri otrocih in nose\u010dnicah. Lahko se ka\u017ee s <strong>hipotiroidizmom<\/strong>, to je zmanj\u0161anim delovanjem \u0161\u010ditnice. \u010ce ga med nose\u010dnostjo primanjkuje, se lahko pove\u010da verjetnost <strong>spontanega splava<\/strong>.&nbsp;Pri otrocih se lahko pomanjkanje pozneje ka\u017ee kot <strong>du\u0161evna zaostalost.<\/strong>&nbsp;[11]<\/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\">Koliko joda potrebujejo \u017eenske dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>150 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>200 \u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>200 \u03bcg&nbsp;<\/strong>&nbsp;[15]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>150 &#8211; 200 \u03bcg&nbsp;<\/strong>(150-180 \u03bcg za \u017eenske, starej\u0161e od 50 let)<\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>200 &#8211; 230&nbsp;\u03bcg&nbsp;<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>200 &#8211; 260 \u03bcg&nbsp;<\/strong>[11]<\/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\">Kateri so viri joda?<\/h3>\n\n\n\n<p>Glavni viri joda so <strong>ribe, morski sade\u017ei, jajca, mleko in mle\u010dni izdelki ter jodirana kuhinjska sol<\/strong><strong>.<\/strong>&nbsp;Kadar vnos joda s hrano ni zadosten, lahko uporabite <strong>prehransko dopolnilo.<\/strong>&nbsp;Vsekakor pa se je priporo\u010dljivo pozanimati, kak\u0161na je raven joda v va\u0161em telesu in se o morebitnem dodajanju posvetovati z <strong>zdravnikom<\/strong>. Prevelik odmerek joda ima neprijetne posledice za zdravje.&nbsp;[11]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila, bogata z jodom<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost joda (100g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">konzervirana tuna<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jajca<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sir<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/figure>\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.si\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1.jpg\" alt=\"jod je bistvenega pomena za zdravje \u017eensk\" class=\"wp-image-433708\" style=\"width:843px;height:562px\" title=\"jod je bistvenega pomena za zdravje \u017eensk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1-400x267.jpg 400w\" 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_Vitamin_B12\"><\/span>8. Vitamin B12<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\"><strong>Vitamin B12<\/strong><\/a>&nbsp;potrebujete za pravilno tvorbo&nbsp;<strong>rde\u010dih krvni\u010dk,<\/strong>&nbsp;optimalno&nbsp;<strong>energijsko presnovo <\/strong>in normalno delovanje&nbsp;<strong>imunskega sistema.<\/strong>&nbsp;Ima pomembno vlogo v<strong>&nbsp;delitvi celic, tvorbi DNK<\/strong>&nbsp;in delovanju<strong>&nbsp;\u017eiv\u010dnega sistema.<\/strong>&nbsp;\u017denske ne smejo zanemariti njegovega u\u017eivanja med nose\u010dnostjo, saj pomembno prispeva k <strong>optimalnemu razvoju ploda.<\/strong>&nbsp;[30,35]<\/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\">Kako se ka\u017ee pomanjkanje vitamina B12?<\/h3>\n\n\n\n<p>Pomanjkanje vitamina B12 se morda ne bo pokazalo takoj, ampak po nekaj letih, saj ima va\u0161e telo rezerve v jetrih. S\u010dasoma se lahko ka\u017ee kot<strong>&nbsp;slabokrvnost, utrujenost, bledica,<\/strong>&nbsp;<strong>nevrolo\u0161ke te\u017eave,<\/strong>&nbsp;kot je otrplost, in podobno. \u010ce med nose\u010dnostjo ne zau\u017eijete dovolj vitamina B12, obstaja ve\u010dje tveganje za <strong>zaostanek v razvoju<\/strong> ali <strong>nevrolo\u0161ke te\u017eave pri otroku.<\/strong>&nbsp;[35]<\/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\">Koliko vitamina B12 potrebujejo \u017eenske dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>4.5 \u03bcg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>5 \u03bcg<\/strong>&nbsp;[15]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>4 \u03bcg<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>4.5 \u03bcg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:<strong>&nbsp;5.5<\/strong>&nbsp;<strong>\u03bcg<\/strong>&nbsp;[38]<\/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\">Kateri so viri vitamina B12?<\/h3>\n\n\n\n<p>Ta vitamin je specifi\u010den po tem, da ga najdemo <strong>skoraj izklju\u010dno v \u017eivilih \u017eivalskega izvora.<\/strong>&nbsp;Glavni viri so&nbsp;<strong>meso, ribe, jajca, drobovina in<\/strong>&nbsp;<strong>mle\u010dni izdelki.<\/strong>&nbsp;Od \u017eivil rastlinskega izvora ga najdemo v <strong>morskih algah<\/strong> in <strong>gobah<\/strong>, ki rastejo v zemlji z visoko vsebnostjo vitamina B12.&nbsp;<strong>Fermentirana \u017eivila,<\/strong>&nbsp;ki vsebujejo vitamin B12, so zanimiv vir, saj ga tvorijo&nbsp;<strong>bakterije.<\/strong>&nbsp;[9]<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1.jpg\" alt=\"koristnost vitamina B12\" class=\"wp-image-433723\" title=\"koristnost vitamina B12\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1.jpg 800w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1-320x400.jpg 320w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/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=\"9Magnezij\"><\/span>9.\tMagnezij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magnezij<\/strong><\/a>&nbsp;je mineral, ki je potreben za delovanje ve\u010d kot 300 encimov v \u010dlove\u0161kem telesu. Encimi pospe\u0161ujejo biokemi\u010dne reakcije v telesu, magnezij pa posebej sodeluje na primer pri <strong>tvorbi beljakovin<\/strong> ali <strong>energetski presnovi.<\/strong>&nbsp;Potrebujete ga tudi za normalno delovanje <strong>\u017eiv\u010dnega sistema<\/strong>, <strong>mi\u0161ic<\/strong> in za optimalno <strong>du\u0161evno dejavnost.<\/strong>&nbsp;[30,34]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi bodo prepoznali magnezij kot hranilo, ki ga priporo\u010dajo pri kr\u010dih. Njegov mo\u017eni u\u010dinek pa lahko izrabljajo ne le <strong>\u0161portniki<\/strong>, temve\u010d tudi \u017eenske v reproduktivni dobi. Magnezij najverjetneje pomaga <strong>zmanj\u0161ati pojav kr\u010dev med menstruacijo.<\/strong>&nbsp;Poleg tega se zdi, da je lahko dober pomo\u010dnik med <strong>PMS<\/strong>, ko verjetno pomaga zmanj\u0161ati <strong>utrujenost<\/strong>, <strong>razdra\u017eljivost<\/strong>, <strong>nihanje razpolo\u017eenja<\/strong> in druge simptome, zna\u010dilne za PMS.&nbsp;[23]<\/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\">Kako se ka\u017ee pomanjkanje magnezija?<\/h3>\n\n\n\n<p>Simptomi pomanjkanja magnezija so razli\u010dni. Lahko se ka\u017ee v prej omenjenih <strong>mi\u0161i\u010dnih kr\u010dih<\/strong>, <strong>utrujenosti<\/strong> ali <strong>te\u017eavah s spanjem.<\/strong>&nbsp;Povezano je lahko tudi z razdra\u017eljivostjo ali te\u017eavami s srcem.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko magnezija potrebujejo \u017eenske dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila EFSA:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>300 mg<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>300 mg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>300 mg<\/strong>&nbsp;[15]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Priporo\u010dila DACH:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>povpre\u010dna odrasla \u017eenska:&nbsp;<strong>300 &#8211; 310 mg<\/strong><\/li>\n\n\n\n<li>med nose\u010dnostjo:&nbsp;<strong>300 mg<\/strong><\/li>\n\n\n\n<li>v \u010dasu dojenja:&nbsp;<strong>300 mg<\/strong>&nbsp;[13]<\/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\">Kateri so viri magnezija?<\/h3>\n\n\n\n<p>Te mineralne snovi je v \u017eivilih relativno veliko. Glavni viri so \u017eivila <strong>rastlinskega izvora,<\/strong>&nbsp;zlasti<strong>&nbsp;polnozrnati izdelki,<\/strong>&nbsp;<strong>ovseni kosmi\u010di, stro\u010dnice, ore\u0161\u010dki in semena in listnata zelenjava.<\/strong>&nbsp;V \u017eivilih \u017eivalskega izvora ga najdemo predvsem v <strong>ribah<\/strong> in <strong>morskih sade\u017eih<\/strong>.&nbsp;<strong>Odli\u010den vir so lahko tudi<\/strong><strong> mineralne vode <\/strong><strong>z vsebnostjo magnezija<\/strong>. \u010ce vnos magnezija s prehrano ni zadosten, si lahko pomagate s&nbsp;<a href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\">prehranskim dopolnilom<\/a>.&nbsp;[13,34]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">\u017divila, bogata z magnezijem ter hranilne vrednosti<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u017divilo<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost magnezija (100g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">son\u010dni\u010dna semena<\/td><td class=\"has-text-align-center\" data-align=\"center\">325 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijski ore\u0161\u010dki<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">temna \u010dokolada 70 \u2013 85 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ajda<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">231 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ara\u0161idi<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovseni kosmi\u010di<\/td><td class=\"has-text-align-center\" data-align=\"center\">138 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">tuna<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pina\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o magneziju si lahko preberete v \u010dlanku&nbsp;<a href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\"><strong>Kr\u010di, utrujenost, razdra\u017eljivost ali spanje. Na kaj \u0161e vpliva magnezij?<\/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=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1124x750.jpg\" alt=\"koristnost magnezija za \u017eenske\" class=\"wp-image-433739\" style=\"width:843px;height:563px\" title=\"koristnost magnezija za \u017eenske\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-2048x1367.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=\"Hranila_ki_polepsajo_kozo_in_snovi_za_lepoto_las_nohtov_ali_koze\"><\/span><ol>\n \t<li><em>Hranila, ki polep\u0161ajo ko\u017eo <\/em>in snovi za lepoto las, nohtov ali ko\u017ee<\/li>\n<\/ol><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017denske na splo\u0161no bolj skrbijo, kako je videti njihovo telo. Pozorne so na vnos hranil, ki podpirajo zdravje las, nohtov ali ko\u017ee. Katera posebna hranila lahko pri tem pomagajo?<\/p>\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.si\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-749x1124.jpeg\" alt=\"\" class=\"wp-image-433888\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/marine-beauty-1.jpeg 1364w\" 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<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Selen<\/strong><\/a>&nbsp;je mineralna snov z dokazanim&nbsp;<strong>antioksidativnim u\u010dinkom.<\/strong>&nbsp;Zaradi tega je pomemben del funkcionalnega <strong>imunskega sistema<\/strong> in \u0161\u010diti pred \u0161tevilnimi boleznimi. Poleg tega je cenjen tudi za ohranjanje zdravega videza, saj pomaga ohranjati <strong>zdravje las in nohtov.<\/strong>&nbsp;[30]<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/hialuronska-kislina-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hialuronska kislina<\/strong><\/a>&nbsp;se naravno nahaja v \u0161tevilnih tkivih kot so hrustanec, lasje ali ko\u017ea. Tudi zato se uporablja kot del prehranskih dopolnil, katerih namen je <strong>zmanj\u0161anje pojavnosti gub<\/strong>, <strong>prepre\u010devanje izsu\u0161evanja ko\u017ee<\/strong> in <strong>njeno splo\u0161no zdravje.<\/strong>&nbsp;Njena naloga je zadr\u017eevanje vode v celicah, zaradi \u010desar je ko\u017ea videti <strong>bolj navla\u017eena in sve\u017ea.<\/strong>&nbsp;[39]<\/li>\n\n\n\n<li><strong>Kolagen<\/strong>&nbsp;je beljakovina, ki je naravni del sklepnega hrustanca. Zato se uporablja tudi kot del&nbsp;<a href=\"https:\/\/gymbeam.si\/hrana-za-sklepe-s-kolagenom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskih dopolnil za sklepe<\/a>. Njegova druga prednost pa je, da pozitivno vpliva na zdravje ko\u017ee, saj je najbolj zastopana beljakovina v vezivnem tkivu, kamor se uvr\u0161\u010da tudi ko\u017ea.&nbsp;[24]<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Biotin<\/strong><\/a>,&nbsp;imenovan tudi&nbsp;<strong>vitamin B7<\/strong>, je pomemben del&nbsp;<strong>energijske presnove,<\/strong>&nbsp;delovanja&nbsp;<strong>\u017eiv\u010dnega sistema<\/strong>&nbsp;ali&nbsp;<strong>presnove ogljikovih hidratov, ma\u0161\u010dob in beljakovin.<\/strong>&nbsp;Vendar je treba omeniti tudi mo\u017een vpliv na zdravje <strong>las, nohtov in ko\u017ee.<\/strong>&nbsp;Zato je pomembno zagotoviti njegov zadosten vnos, na primer pri izpadanju las ali pri poskusu upo\u010dasnitve nastajanja gub.&nbsp;[30]<\/li>\n\n\n\n<li><strong>Kompleksna prehranska dopolnila:<\/strong>&nbsp;za doseganje \u017eelenega u\u010dinka na zdravje ali videz pogosto potrebujete kombinacijo snovi. Prav na nje se je potrebno osredoto\u010diti pri negi <a href=\"https:\/\/gymbeam.si\/glowy-hair-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">las<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.si\/glowy-skin-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ko\u017ee&nbsp;<\/a>ali <a href=\"https:\/\/gymbeam.si\/pink-beauty-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">splo\u0161nem zdravem videzu<\/a>.<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_velja_zapomniti\"><\/span>Kaj si velja zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017densko telo ima svoje posebne potrebe, ki so povezane predvsem s tipi\u010dnimi <strong>hormonskimi spremembami<\/strong> in <strong>reproduktivnim zdravjem.<\/strong>&nbsp;Nekateri vitamini in minerali, kot so <strong>\u017eelezo<\/strong>, <strong>folna kislina<\/strong>, <strong>kalcij<\/strong> in <strong>jod<\/strong>, so za \u017eensko telo \u0161e posebej pomembni. Kadar si \u017eeli \u017eenska zagotoviti dobro zdravje ali se na primer pripraviti na nemoteno nose\u010dnost ali manj zdravstvenih te\u017eav v starosti, <strong>ne sme zanemariti prehranskih potreb telesa<\/strong>.&nbsp;Osnova je <strong>raznolika in kakovostna prehrana<\/strong>, \u010de ta ne zadostuje, pa si je koristno pomagati z ustreznimi <strong>prehranskimi dopolnili.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je \u010dlanek zdel zanimiv in imate okoli sebe \u017eenske, ki bi jim te informacije pri\u0161le prav, vas prosimo, da delite te nasvete o tem, kako bolje poskrbeti za svoje zdravje.<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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>\u017denske niso pomanj\u0161ana razli\u010dica mo\u0161kih z dolgimi lasmi. Dejstvo je, da ima \u017eensko telo \u0161tevilne fiziolo\u0161ke zna\u010dilnosti, ki so povezane s posebnimi prehranskimi zahtevami. V dana\u0161njem \u010dlanku bomo razpravljali o tem, katera hranila so pomembna za zdravje \u017eensk.<\/p>\n","protected":false},"author":156,"featured_media":433805,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6879,6507,7569,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-473936","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-minerali-sl","9":"tag-prehranska-dopolnila","10":"tag-vitamini-sl","11":"tag-zdravje","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>\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kateri vitamini in minerali so pomembni za \u017eenske? Kaj u\u017eivati med nose\u010dnostjo, dojenjem in menopavzo ter kako skrbeti za ko\u017eo in lase?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kateri vitamini in minerali so pomembni za \u017eenske? Kaj u\u017eivati med nose\u010dnostjo, dojenjem in menopavzo ter kako skrbeti za ko\u017eo in lase?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-23T11:46:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-13T14:03:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"22 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto\",\"datePublished\":\"2023-05-23T11:46:15+00:00\",\"dateModified\":\"2025-10-13T14:03:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\"},\"wordCount\":4457,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"keywords\":[\"minerali\",\"prehranska dopolnila\",\"vitamini\",\"zdravje\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\",\"name\":\"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"datePublished\":\"2023-05-23T11:46:15+00:00\",\"dateModified\":\"2025-10-13T14:03:22+00:00\",\"description\":\"Kateri vitamini in minerali so pomembni za \u017eenske? Kaj u\u017eivati med nose\u010dnostjo, dojenjem in menopavzo ter kako skrbeti za ko\u017eo in lase?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png\",\"width\":1200,\"height\":628,\"caption\":\"\u017dENY A V\u00dd\u017dIVA: NAJD\u00d4LE\u017dITEJ\u0160IE VITAM\u00cdNY A MINER\u00c1LNE L\u00c1TKY PRE ZDRAVIE A KR\u00c1SU\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto - GymBeam Blog","description":"Kateri vitamini in minerali so pomembni za \u017eenske? Kaj u\u017eivati med nose\u010dnostjo, dojenjem in menopavzo ter kako skrbeti za ko\u017eo in lase?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/","og_type":"article","og_title":"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto - GymBeam Blog","og_description":"Kateri vitamini in minerali so pomembni za \u017eenske? Kaj u\u017eivati med nose\u010dnostjo, dojenjem in menopavzo ter kako skrbeti za ko\u017eo in lase?","og_url":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/","og_site_name":"GymBeam Blog","article_published_time":"2023-05-23T11:46:15+00:00","article_modified_time":"2025-10-13T14:03:22+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"22 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto","datePublished":"2023-05-23T11:46:15+00:00","dateModified":"2025-10-13T14:03:22+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/"},"wordCount":4457,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png","keywords":["minerali","prehranska dopolnila","vitamini","zdravje"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/","url":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/","name":"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png","datePublished":"2023-05-23T11:46:15+00:00","dateModified":"2025-10-13T14:03:22+00:00","description":"Kateri vitamini in minerali so pomembni za \u017eenske? Kaj u\u017eivati med nose\u010dnostjo, dojenjem in menopavzo ter kako skrbeti za ko\u017eo in lase?","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Vitaminy-a-minerlane-latjy-pre-zeny_FB.png","width":1200,"height":628,"caption":"\u017dENY A V\u00dd\u017dIVA: NAJD\u00d4LE\u017dITEJ\u0160IE VITAM\u00cdNY A MINER\u00c1LNE L\u00c1TKY PRE ZDRAVIE A KR\u00c1SU"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"\u017denske in prehrana: najpomembnej\u0161i vitamini in minerali za zdravje in lepoto"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/473936","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=473936"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/473936\/revisions"}],"predecessor-version":[{"id":743179,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/473936\/revisions\/743179"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/433805"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=473936"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=473936"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=473936"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=473936"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=473936"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}