{"id":475124,"date":"2023-06-01T12:12:53","date_gmt":"2023-06-01T10:12:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=475124"},"modified":"2024-06-01T20:52:56","modified_gmt":"2024-06-01T18:52:56","slug":"ali-imajo-moski-in-zenske-enake-prehranske-potrebe","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/","title":{"rendered":"Ali imajo mo\u0161ki in \u017eenske enake prehranske potrebe?"},"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\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/#Ali_se_prehranske_potrebe_moskih_in_zensk_razlikujejo\" title=\"Ali se prehranske potrebe mo\u0161kih in \u017eensk razlikujejo?\">Ali se prehranske potrebe mo\u0161kih in \u017eensk razlikujejo?<\/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\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/#Kako_se_razlikujejo_prehranske_potrebe_moskih_in_zensk\" title=\"Kako se razlikujejo prehranske potrebe mo\u0161kih in \u017eensk?\">Kako se razlikujejo prehranske potrebe mo\u0161kih in \u017eensk?<\/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\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/#1_Vnos_energije\" title=\"1. Vnos energije\">1. Vnos energije<\/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\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/#2_Potrebe_po_beljakovinah\" title=\"2. Potrebe po beljakovinah\">2. Potrebe po beljakovinah<\/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\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/#3_Vnos_vitaminov_in_mineralov\" title=\"3. Vnos vitaminov in mineralov\">3. Vnos vitaminov in mineralov<\/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\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/#4_Posebna_prehranska_dopolnila\" title=\"4. Posebna prehranska dopolnila\">4. Posebna prehranska dopolnila<\/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\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/#5_Vnos_tekocin\" title=\"5. Vnos teko\u010din\">5. Vnos teko\u010din<\/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\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ceprav je <strong>raznolika in uravnote\u017eena prehrana<\/strong> pomembna za vse, tako za mo\u0161ke kot za \u017eenske, se va\u0161e prehranske potrebe precej razlikujejo. Ko \u017eelite izpopolniti in prilagoditi svojo prehrano, morate vsekakor upo\u0161tevati te <strong>razlike<\/strong>. Razli\u010dne prehranske potrebe so povezane predvsem z razli\u010dnimi fiziolo\u0161kimi procesi, ki so zna\u010dilni za mo\u0161ko in \u017eensko telo. \u017denske morajo na primer jemati posebne vitamine in minerale v povezavi z <strong>menstrualnim ciklusom ali nose\u010dnostjo<\/strong>. Po drugi strani pa imajo mo\u0161ki obi\u010dajno ve\u010dje potrebe po energiji in beljakovinah zaradi zna\u010dilno ve\u010djega dele\u017ea mi\u0161ic. V \u010dem se \u0161e razlikuje idealen vnos hranil za mo\u0161ke in \u017eenske?<\/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=\"Ali_se_prehranske_potrebe_moskih_in_zensk_razlikujejo\"><\/span>Ali se prehranske potrebe mo\u0161kih in \u017eensk razlikujejo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce si podrobneje ogledate mo\u0161ko in \u017eensko telo, boste ugotovili, da se razlike med njima odra\u017eajo tudi v njunih <strong>prehranskih potrebah<\/strong>. \u010ceprav so osnovne potrebe po energiji, makrohranilih (<a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a>, <a href=\"https:\/\/gymbeam.si\/gainerji-in-ogljikovi-hidrati\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ogljikovi hidrati<\/a>, ma\u0161\u010dobe) in mikrohranilih (<a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamini<\/a>, <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerali<\/a>) pri mo\u0161kih in \u017eenskah podobne, se razlikujejo na nekatere posebne na\u010dine. Na primer, medtem ko imajo \u017eenske zaradi <strong>nose\u010dnosti<\/strong> ve\u010dje potrebe po <strong>folni kislini<\/strong>, morajo mo\u0161ki paziti na vnos drugih posebnih hranil, kot sta <strong>selen in cink<\/strong>, zaradi proizvodnje sperme ali testosterona. Ko torej raz\u010dlenimo posebnosti mo\u0161kega in \u017eenskega telesa, ugotovimo, da obstajajo \u0161tevilne podobne specifi\u010dne razlike.<\/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\">Kateri fiziolo\u0161ki procesi v mo\u0161kem in \u017eenskem telesu vplivajo na prehrano?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Menstrualni cikel<\/strong> in z njim povezane <strong>hormonske spremembe<\/strong> so eden od temeljnih dejavnikov za posebne prehranske zahteve \u017eenskega telesa. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[3]<\/span><\/p><\/li>\n\n\n\n<li><p>Tem so dodane tudi posebne potrebe med <strong>nose\u010dnostjo in dojenjem<\/strong>. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[3]<\/span><\/p><\/li>\n\n\n\n<li><p>Obdobje <strong>menopavze<\/strong> prina\u0161a tudi druge spremembe in posebne prehranske zahteve. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[3]<\/span><\/p><\/li>\n\n\n\n<li><p>Tudi mo\u0161ki imajo posebne potrebe glede <strong>reproduktivnega zdravja<\/strong>.<\/p><\/li>\n\n\n\n<li><p>Na primer, za<strong> tvorbo in optimalno raven testosterona<\/strong> je potreben ve\u010dji vnos nekaterih hranil.<\/p><\/li>\n\n\n\n<li><p>Obstajajo tudi posebne pomembne prehranske zahteve za <strong>pravilno delovanje sperme in plodnost<\/strong>.<\/p><\/li>\n\n\n\n<li><p>Poleg tega imajo mo\u0161ki obi\u010dajno ve\u010d <strong>mi\u0161i\u010dne mase<\/strong>, so na splo\u0161no <strong>vi\u0161ji in mo\u010dnej\u0161i<\/strong>, kar pove\u010duje njihove potrebe po energiji in hranilnih snoveh.<\/p><\/li>\n\n\n\n<li><p>Po drugi strani ima \u017eenska naravno <strong>ve\u010djo ma\u0161\u010dobno maso<\/strong>, ki ni tako presnovno aktivna kot mi\u0161ice.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-749x1124.jpg\" alt=\"razlike med \u017eenskim in mo\u0161kim telesom\" class=\"wp-image-473307\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_1309-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_razlikujejo_prehranske_potrebe_moskih_in_zensk\"><\/span>Kako se razlikujejo prehranske potrebe mo\u0161kih in \u017eensk?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vnos_energije\"><\/span>1. Vnos energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Dnevna poraba energije<\/strong>, od katere so odvisne <strong>energijske potrebe<\/strong>, je sestavljena iz ve\u010d delov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Najprej govorimo o tako imenovanem <strong>bazalnem metabolizmu (BMR)<\/strong>, ki je energija, ki jo telo potrebuje prakti\u010dno samo za vzdr\u017eevanje <strong>osnovnih fiziolo\u0161kih funkcij<\/strong> med globokim po\u010ditkom in spanjem.<\/p><\/li>\n\n\n\n<li><p>Morda boste naleteli tudi na izraz <strong>hitrost presnove v mirovanju (RMR)<\/strong>. Ta ozna\u010duje energijo, ki jo porabite, ko ste budni, vendar v mirovanju in brez kakr\u0161ne koli dejavnosti.<\/p><\/li>\n\n\n\n<li><p>K porabi energije prispeva tudi <strong>toplotni u\u010dinek hrane (TEF)<\/strong>, ki je energija, porabljena pri prebavi hrane.<\/p><\/li>\n\n\n\n<li><p><strong>NEAT<\/strong> (Non-Exercise Activity Thermogenesis) je energija, ki se porabi med vsemi dejavnostmi, razen med spanjem, prebavo hrane in namensko vadbo. To pomeni, da gre za obi\u010dajno gibanje, ki ga opravite \u010dez dan, kot so hoja, \u010di\u0161\u010denje itd.<\/p><\/li>\n\n\n\n<li><p>Nenazadnje ima pomembno vlogo tudi <strong>energija, porabljena med namerno telesno dejavnostjo<\/strong> (TEA, <em>Thermic Effect of Activity<\/em>). Prav ta komponenta je lahko odgovorna za najve\u010dje razlike v vrednosti kon\u010dne porabe energije.<span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [6]<\/span><\/p><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko govorimo o <strong>razlikah med mo\u0161kimi in \u017eenskami<\/strong>, pa se obi\u010dajno razlikuje osnovni oz. <strong>bazalni metabolizem<\/strong>. Mo\u0161ki so obi\u010dajno <strong>vi\u0161ji, mo\u010dnej\u0161i,<\/strong> <strong>imajo ve\u010d mi\u0161i\u010dne mase<\/strong> in manj ma\u0161\u010dobe kot \u017eenske, pri \u010demer imajo verjetno pomembno vlogo tudi njihovi ve\u010dji notranji organi. Zato je njihov BMR obi\u010dajno vi\u0161ji. <strong>Mi\u0161ice porabijo ve\u010d energije<\/strong> in na splo\u0161no velja, da bolj ko ste mi\u0161i\u010dasti, ve\u010d kalorij pokuri na\u0161e telo. Nasprotno pa <strong>ma\u0161\u010dobna masa<\/strong>, ki je pri \u017eenskah naravno ve\u010dja, ni tako metaboli\u010dno aktivna. Ve\u010d mi\u0161ic in manj ma\u0161\u010dob v mo\u0161kem telesu v primerjavi z \u017eenskim telesom torej povzro\u010da, da imajo <strong>mo\u0161ki obi\u010dajno ve\u010dje potrebe po energiji<\/strong>. Seveda je normalno, da tudi \u017eenska potrebuje ve\u010dji vnos energije, \u010de je bolj mi\u0161i\u010dasta kot mo\u0161ki ali se ve\u010d giblje in ukvarja z ve\u010d \u0161porti. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[17,41]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kako dolo\u010diti svoj optimalni energijski vnos, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati energijski vnos in vnos makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic<\/a><\/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.sk\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-1124x749.jpeg\" alt=\"razli\u010dne potrebe po energiji med mo\u0161kimi in \u017eenskami\" class=\"wp-image-473323\" style=\"width:843px;height:562px\" title=\"razli\u010dne potrebe po energiji med mo\u0161kimi in \u017eenskami\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_3327-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Kako spolni hormoni vplivajo na energijske potrebe?<\/h3>\n\n\n\n<p>Na razli\u010dne energijske potrebe mo\u0161kih in \u017eensk pomembno vplivajo <strong>mo\u0161ki in \u017eenski spolni hormoni<\/strong>. Mo\u0161ki spolni hormon testosteron spodbuja rast mi\u0161i\u010dne mase, kar pomeni <strong>ve\u010djo potrebo po kalorijah in vzdr\u017eevanje mi\u0161ic<\/strong>. \u017denske obi\u010dajno potrebujejo le nekoliko manj\u0161i energijski vnos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimivo pa je, da se pri \u017eenskah ta potreba med mesecem lahko <strong>ob\u010dasno spreminja<\/strong>. To je delno odvisno od ravni spolnih hormonov, ki <strong>med menstrualnim ciklom ve\u010dkrat nihajo<\/strong>. Najve\u010dji vpliv na energijske potrebe imata <strong>estrogen<\/strong> in <strong>progesteron<\/strong>. Njuna raven je najvi\u0161ja v <strong>lutealni fazi<\/strong> (po ovulaciji pribli\u017eno 14. dan menstrualnega cikla), ko spodbujata <strong>izgorevanje ma\u0161\u010dob in beljakovin<\/strong>. Ti hormoni so odgovorni tudi za ve\u010djo porabo energije, pribli\u017eno za <strong>2,5-11,5 %<\/strong>. Z roko v roki s tem se lahko <strong>pove\u010da tudi apetit<\/strong>. Zato je normalno, da ima \u017eenska v tem obdobju ve\u010djo lakoto in ve\u010dji vnos kalorij. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[4,39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije potrebujejo mo\u0161ki in \u017eenske?<\/h3>\n\n\n\n<p>Po priporo\u010dilih <strong>EFSA (Evropska agencija za varnost hrane)<\/strong> mo\u0161ki potrebujejo <strong>2340 do 3340 kcal na dan<\/strong>, \u017eenske pa naj bi dnevno zau\u017eile <strong>1880 do 2680 kcal<\/strong>. Ni\u017eje vrednosti lahko zadostujejo <strong>ljudem s sede\u010dim na\u010dinom \u017eivljenja<\/strong>, medtem ko \u0161portniki in aktivni ljudje potrebujejo ve\u010d kalorij. Vendar so to osnovna okvirna priporo\u010dila, ki jih je treba vedno individualno prilagoditi dejanskim potrebam posameznika.<span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [42]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda pa ni samoumevno pravilo, da imajo mo\u0161ki ve\u010dje potrebe po energiji kot \u017eenske. \u010ce ima \u017eenska velik dele\u017e mi\u0161i\u010dne mase, redno telovadi ali celo kombinira vadbo za mo\u010d z drugimi dejavnostmi ali se ukvarja z vzdr\u017eljivostnimi \u0161porti, lahko zlahka prese\u017ee kalori\u010dne potrebe mo\u0161kega, ki ni tako aktiven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se \u017eelite prepri\u010dati sami, poskusite izra\u010dunati svoje energijske potrebe z na\u0161im <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>osebnim spletnim kalkulatorjem za izra\u010dun energijskega vnosa<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/61992928_2181549711962465_4505522583013163008_n-1124x751.jpg\" alt=\"energijske potrebe mo\u0161kih in \u017eensk\" class=\"wp-image-473342\" style=\"width:843px;height:563px\" title=\"energijske potrebe mo\u0161kih in \u017eensk\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Potrebe_po_beljakovinah\"><\/span>2. Potrebe po beljakovinah<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potrebe telesa po vnosu beljakovin so tako kot pri energiji odvisne od koli\u010dine <strong>mi\u0161i\u010dne mase<\/strong>, delovanja <strong>spolnih hormonov<\/strong> ali <strong>vrste \u0161portne dejavnosti<\/strong>. Ve\u010dji kot je dele\u017e mi\u0161ic v telesu, ve\u010d beljakovin potrebuje za njihovo <strong>vzdr\u017eevanje in obnovo<\/strong>. \u010ce je cilj rast in pridobivanje mi\u0161i\u010dnega tkiva, se potreba po beljakovinah \u0161e pove\u010da. Ker so <strong>mo\u0161ki obi\u010dajno bolj mi\u0161i\u010dasti<\/strong> in imajo ve\u010dji dele\u017e mi\u0161ic kot ma\u0161\u010dob, je njihova <strong>potreba po beljakovinah zato obi\u010dajno ve\u010dja<\/strong>. Vendar je to vedno <strong>odvisno od posameznika<\/strong> in ni redko, da ima \u017eenska, \u010de se na primer ukvarja s \u0161porti za mo\u010d, ve\u010d mi\u0161ic kot mo\u0161ki. V tem primeru lahko tudi njeno telo potrebuje ve\u010dje odmerke beljakovin.<\/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 spolni hormoni vplivajo na potrebo po beljakovinah?<\/h3>\n\n\n\n<p>Mo\u0161ki in \u017eenske imajo do pubertete podobne potrebe po koli\u010dini beljakovin v prehrani. Vendar pa se med puberteto, ko <strong>spolni hormoni<\/strong> prevzamejo vodilno vlogo, te potrebe za\u010dnejo razlikovati. Pri mo\u0161kih se zaradi <strong>nara\u0161\u010dajo\u010de ravni testosterona<\/strong>, <strong>pove\u010dane sinteze mi\u0161i\u010dnih beljakovin (MPS)<\/strong> in znatnega pove\u010danja dele\u017ea mi\u0161i\u010dne mase pove\u010dajo potrebe po beljakovinah v mo\u0161kem telesu.<span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u017eenskem telesu je raven testosterona po puberteti obi\u010dajno enaka. \u010ce se \u017eenska v tej starosti ne ukvarja z intenzivno telesno vadbo, so potrebe njenega telesa po vnosu beljakovin obi\u010dajno manj\u0161e kot pri mo\u0161kih. Vendar imajo pomemben vpliv spreminjajo\u010de se ravni \u017eenskih spolnih hormonov, zlasti <strong>estrogena<\/strong> in <strong>progesterona<\/strong>, ki lahko nekoliko spremenita potrebe po beljakovinah tekom meseca. Tako so razlike v potrebah po beljakovinah pri \u017eenskah povezane tudi z menstrualnim ciklusom in nihanjem spolnih hormonov. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potreba po beljakovinah se verjetno pove\u010da v <strong>lutealni fazi<\/strong> menstrualnega ciklusa. Takrat sta <strong>oksidacija<\/strong> (izgorevanje) in <strong>katabolizem beljakovin<\/strong> v \u017eenskem telesu ve\u010dja, tako med po\u010ditkom kot med telesno aktivnostjo. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[28,39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko beljakovin potrebujejo mo\u0161ki in \u017eenske?<\/h3>\n\n\n\n<p>Osnovno priporo\u010dilo za vnos beljakovin je, da naj oseba, ki se ne ukvarja s \u0161portom in ima prete\u017eno sede\u010d na\u010din \u017eivljenja, dnevno zau\u017eije vsaj <strong>0,8 g beljakovin\/kg telesne te\u017ee<\/strong>. Vendar se je izkazalo, da je bolje pove\u010dati to porabo na vsaj <strong>1 g\/kg<\/strong> telesne te\u017ee. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[39,44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160portniki in aktivni ljudje imajo ve\u010dje potrebe po beljakovinah. Po podatkih <strong>Mednarodnega zdru\u017eenja za \u0161portno prehrano (ISSN)<\/strong> je priporo\u010den vnos beljakovin za ohranjanje in rast mi\u0161i\u010dne mase v razponu od <strong>1,4 do 2 g\/kg telesne te\u017ee<\/strong>. Drugi viri navajajo, da je za rast mi\u0161ic primernej\u0161ih do <strong>1,6-2,4 g\/kg<\/strong>.<span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [22,44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar trenutno ni uradnih priporo\u010dil, ki bi dolo\u010dala zahteve za mo\u0161ke in \u017eenske. Navedene vrednosti zato veljajo za <strong>oba spola<\/strong>. Na splo\u0161no pa lahko re\u010demo, da so <strong>\u017eenske<\/strong> na koncu zavarovane z zneskom, ki ustreza spodnjemu delu razpona. Vendar se lahko ta zahteva pove\u010da s \u0161portno dejavnostjo, koli\u010dino mi\u0161ic, pa tudi na primer z omenjeno lutealno fazo menstrualnega ciklusa. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o vnosu beljakovin, njihovem pomenu, funkcijah, rastlinskih in \u017eivalskih virih ali dopolnilih, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beljakovine: Funkcije v telesu, optimalni vnos, viri hrane in nevarnosti pomanjkanja beljakovin<\/strong><\/a>.<\/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=\"6177,65920,104878,105730\" ><\/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=\"3_Vnos_vitaminov_in_mineralov\"><\/span>3. Vnos vitaminov in mineralov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko govorimo o razli\u010dnih prehranskih potrebah mo\u0161kega in \u017eenskega telesa, nimamo v mislih le potrebe po energiji in beljakovinah. Dejansko obstajajo tudi razlike v <strong>mikrohranilih<\/strong>, kot so razli\u010dni vitamini in minerali. Razli\u010dne potrebe so v teh primerih povezane tudi z <strong>razli\u010dnimi reproduktivnimi sistemi<\/strong> mo\u0161kih in \u017eensk, <strong>razli\u010dnimi hormonskimi procesi<\/strong> ali na primer s <strong>posebnimi \u017eivljenjskimi obdobji<\/strong>, kot sta nose\u010dnost ali menopavza. Kateri vitamini in minerali so zna\u010dilni za zdravje mo\u0161kih in \u017eensk?<\/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\">Vitamini in minerali, pomembni za \u017eenske<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\"><strong>Folna kislina<\/strong><\/a> je bistvenega pomena za \u017eenske, zlasti v <strong>nose\u010dnosti<\/strong>, saj ima pomembno vlogo pri <strong>pravilni rasti in razvoju ploda<\/strong>. Pri njenem nizkem vnosu je na primer ve\u010dje tveganje za <strong>nerazvit \u017eiv\u010dni sistem<\/strong>. Zato je pomembno, da ga pred nose\u010dnostjo in med njo prejemamo zadostne koli\u010dine, saj je eno redkih hranil, ki jih je v tem obdobju na splo\u0161no priporo\u010dljivo dodajati. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span>\n<\/li>\n\n\n\n<li>\u017denskam zaradi redne izgube krvi med menstruacijo pogosto primanjkuje <a href=\"https:\/\/gymbeam.si\/zelezo\" class=\"ek-link\"><strong>\u017eeleza<\/strong><\/a>, zato ga morajo pogosto dodajati. Ima bistveno vlogo pri, na primer, <strong>pravilnem nastajanju krvi, prenosu kisika in delovanju imunskega sistema<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/kalcij\"><strong>Kalcij<\/strong><\/a> je \u0161e posebej pomemben za \u017eenske zaradi ve\u010djega tveganja za osteoporozo v starej\u0161ih letih. \u017denske morajo zato \u017ee v mladosti skrbeti za <strong>zdravje svojih kosti in ustrezno mineralizacijo kosti<\/strong>, kalcij pa je pri tem bistvena sestavina. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-d\"><strong>Vitamin D<\/strong><\/a> sodeluje pri <strong>optimalni absorpciji in uporabi kalcija in fosforja<\/strong>, zato je pomemben tudi za zdrave kosti. Pri \u017eenskah obstaja tveganje za hitrej\u0161e zmanj\u0161evanje kostne gostote v starej\u0161ih letih, zato ne smejo pozabiti na dodajanje zadostne koli\u010dine vitamina D. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\"><strong>Vitamin B12<\/strong><\/a> ima pomembno vlogo pri <strong>optimalnem razvoju ploda med nose\u010dnostjo<\/strong>. Sodeluje pri tvorbi <strong>DNK, delitvi celic<\/strong> in pravilnem razvoju <strong>\u017eiv\u010dnega sistema<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]&nbsp;<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/izvlecek-joda-iz-alge-kelp-gymbeam.html\"><strong>Jod<\/strong><\/a> je \u0161e ena od pomembnih snovi, ki so povezane z <strong>zdravo nose\u010dnostjo<\/strong>. Pomemben je namre\u010d za pravilen razvoj <strong>plodovih mo\u017eganov in kognitivnih funkcij<\/strong>.<span style=\"color: #ff6600\"> [12]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/magnezij\">Magnezij<\/a><\/strong> je potreben za normalno delovanje \u017eiv\u010dnega sistema in pri \u017eenskah med drugim pomaga <strong>zmanj\u0161ati pojavnost kr\u010dev med menstruacijo<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/omega-3\" class=\"ek-link\"><strong>Omega-3 ma\u0161\u010dobne kisline<\/strong><\/a> so povezane tudi z <strong>nose\u010dnostjo in ginekolo\u0161kimi te\u017eavami<\/strong> pri \u017eenskah. Zdi se, da imajo pozitiven u\u010dinek na razvoj <strong>\u017eiv\u010dnega sistema zarodka<\/strong>. O\u010ditno bi lahko pozitivno vplivale tudi na zmanj\u0161anje <strong>tveganja za nastanek raka dojk in endometrioze<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19,29,40]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite podrobneje izvedeti, zakaj so ta hranila pomembna za zdravje \u017eensk, kak\u0161ne druge funkcije imajo in koliko jih mora \u017eenska zau\u017eiti na dan, preberite na\u0161 poglobljeni \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\" class=\"ek-link\">\u017denske in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje in lepoto<\/a><\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/WhatsApp-Image-2023-01-30-at-17.44.55-2-1124x750.jpeg\" alt=\"vitamini in minerali za \u017eenske\" class=\"wp-image-473361\" style=\"width:843px;height:563px\" title=\"vitamini in minerali za \u017eenske\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamini in minerali, pomembni za mo\u0161ke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/cink\" class=\"ek-link\"><strong>Cink<\/strong><\/a> je eden od mineralov, ki so bistveni za <strong>normalno delovanje in stabilnost sperme ter za splo\u0161no plodnost<\/strong>. Ugodno vpliva tudi na zdravje prostate in optimalno raven <strong>testosterona<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\">Selen<\/a><\/strong> je prav tako pomemben za <strong>proizvodnjo sperme in optimalno plodnost<\/strong>. Glede na \u0161tudije se zdi, da je ta mineral povezan z manj\u0161im tveganjem za nastanek <strong>tumorjev prostate<\/strong>. Ker je antioksidant, sodeluje pri <strong>zmanj\u0161evanju oksidativnega stresa in za\u0161\u010diti DNK pred po\u0161kodbami<\/strong>. Podpira tudi delovanje <strong>imunskega sistema<\/strong>, zaradi \u010desar telo la\u017eje uni\u010duje po\u0161kodovane tumorske celice. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/omega-3\" class=\"ek-link\"><b>Omega-3 ma\u0161\u010dobne kisline <\/b><\/a>so pomemben <strong>gradnik spermijev<\/strong> in so delno odgovorne za gibljivost spermijev, uspe\u0161no oploditev jaj\u010deca in splo\u0161no plodnost. Glede na \u0161tudije je pri mo\u0161kih neplodnost povezana z <strong>nezadostno koli\u010dino ve\u010dkrat nenasi\u010denih ma\u0161\u010dobnih kislin<\/strong> (ki vklju\u010dujejo omega-3 ma\u0161\u010dobne kisline). Zato bi njihovo dodajanje lahko pozitivno vplivalo na delovanje spermijev. <span style=\"color: #ff6600\">[18]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/koencim-q10-60kaps-gymbeam.html\"><strong>Koencim Q10<\/strong><\/a> je snov s pomembnimi <strong>antioksidativnimi lastnostmi<\/strong>, zaradi katerih lahko pozitivno vpliva na mo\u0161ko plodnost in aktivnost sperme. Zdi se namre\u010d, da je nizka gibljivost spermijev v veliki meri povezana z oksidativnim stresom in prostimi radikali, ki jih po\u0161kodujejo. <span class=\"tadv-color\" style=\"color: #ff6600\">[34]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/vitamin-d\"><strong>Vitamin D<\/strong><\/a> je znan po svojih pozitivnih u\u010dinkih na \u0161tevilne dele telesa in mo\u0161ki reproduktivni sistem verjetno ni izjema. Ta vitamin se namre\u010d med drugim proizvaja tudi v <strong>testisih<\/strong>, zato znanstveniki menijo, da je vklju\u010den tudi v njihovo delovanje. Zdi se, da bi lahko vplival na <strong>kakovost sperme<\/strong>. Prav tako je verjetno, da sodeluje pri proizvodnji testosterona. Vendar pa njegovi potencialni u\u010dinki \u0161e vedno niso povsem znani in razumljeni. <span class=\"tadv-color\" style=\"color: #ff6600\">[7,23,37]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\"><strong>Magnezij<\/strong><\/a> verjetno pozitivno vpliva tudi na <strong>proizvodnjo testosterona<\/strong>. Po mnenju znanstvenikov je nizka raven magnezija povezana z nizko ravnjo tega mo\u0161kega spolnega hormona. Raziskave pa ka\u017eejo, da se ob zmanj\u0161anju pomanjkljive ravni magnezija pove\u010da tudi raven testosterona. <span class=\"tadv-color\" style=\"color: #ff6600\">[25,43]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/daa\" class=\"ek-link\">DAA<\/a> (D-asparaginska kislina)<\/strong> je snov, ki je naravno prisotna v telesu in sodeluje pri <strong>delovanju \u017eiv\u010dnega sistema in endokrinih \u017elez<\/strong>. Nekatere \u0161tudije ka\u017eejo, da bi lahko spodbujala <strong>nastajanje testosterona, rastnega hormona in rast mi\u0161ic<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[35]<\/span><\/li>\n<\/ul>\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.sk\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-843x1124.jpeg\" alt=\"vitamini in minerali za mo\u0161ke\" class=\"wp-image-473377\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-1536x2048.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/IMG_39-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Posebna_prehranska_dopolnila\"><\/span>4. Posebna prehranska dopolnila<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danes vemo, da lahko tudi \u0161tevilne druge <strong>bioaktivne snovi<\/strong> pozitivno vplivajo na zdravje \u010dlove\u0161kega telesa. Gre za posamezne u\u010dinkovine ali njihove kombinacije v obliki razli\u010dnih rastlinskih izvle\u010dkov. Veliko je takih, ki po mnenju znanstvenikov in razpolo\u017eljivih raziskav obetavno vplivajo na zdravje mo\u0161kih in \u017eensk. Katere so te u\u010dinkovine?<\/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\">Prehranska dopolnila, primerna za \u017eenske<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/mio-inozitol-gymbeam.html\" class=\"ek-link\"><strong>Mioinozitol<\/strong><\/a> je biolo\u0161ko aktivna snov, ki jo preu\u010dujejo zaradi mo\u017enega vpliva na <strong>ob\u010dutljivost na inzulin<\/strong>. Pokazalo se je, da bi bila lahko koristna pri <strong><a href=\"https:\/\/gymbeam.si\/blog\/pcos-sindrom-ki-bi-ga-morala-poznati-vsaka-zenska\/\">PCOS<\/a><\/strong> (sindrom policisti\u010dnih jaj\u010dnikov), ki je povezan z zmanj\u0161ano ob\u010dutljivostjo na inzulin, povi\u0161anim krvnim sladkorjem (glikemijo) ali nerednimi menstrualnimi cikli. <span class=\"tadv-color\" style=\"color: #ff6600\">[16,38]<\/span><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/alfalfa-gymbeam.html\">Alfalfa<\/a><\/strong> je izvle\u010dek iz rastline alfalfa, ki ima lahko pozitivne u\u010dinke v <strong>menopavzi<\/strong>. V eni od raziskav so na primer opazili zmanj\u0161anje \u0161tevila vro\u010dinskih valov, ki so zna\u010dilni za menopavzo. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>Glede na raziskave lahko <a href=\"https:\/\/gymbeam.si\/olje-dvoletnega-svetlina-gymbeam.html\"><strong>olje dvoletnega svetlina<\/strong><\/a> vpliva na simptome <strong><a href=\"https:\/\/gymbeam.si\/blog\/devet-nasvetov-za-lajsanje-bolecih-menstruacij-in-harmonizacijo-cikla\/\">predmenstrualnega sindroma (PMS)<\/a><\/strong>. Zlasti naj bi na primer ugodno vplivalo na zmanj\u0161anje <strong>bole\u010din v dojkah<\/strong>. <span style=\"color: #ff6600\">[26]<\/span><\/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<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/izvlecek-zafrana-gymbeam.html\"><strong>Izvle\u010dek \u017eafrana<\/strong><\/a> je o\u010ditno koristen tudi za \u017eenske, ki trpijo za <strong>predmenstrualnim sindromom (PMS)<\/strong>. Glede na \u0161tudije se zdi, da bi ta izvle\u010dek lahko pomagal pri <strong>\u010dustvenih nihanjih<\/strong>, zna\u010dilnih za PMS, saj vpliva na delovanje serotonina. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,2]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/pink-balance-beastpink.html\"><strong>Kompleksna prehranska dopolnila<\/strong><\/a> zdru\u017eujejo ve\u010d <strong>hranil in aktivnih snovi<\/strong>, za katere se je izkazalo, da so povezane z bolj\u0161im po\u010dutjem, na primer med menstrualnim ciklusom ali PMS. Ker zdru\u017eujejo ve\u010d snovi, so lahko del vsestranske skrbi za zdravje \u017eensk.<\/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\">Prehranska dopolnila, primerna za mo\u0161ke<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/tribulus-terrestris-120tab-gymbeam.html\" class=\"ek-link\"><strong>Izvle\u010dek Tribulus Terrestris<\/strong><\/a> je znan kot <strong>naravni steroidni nadomestek<\/strong>. Tako lahko pozitivno vpliva na pove\u010danje ravni testosterona v krvi ter na <strong>mo\u010d<\/strong> in <strong>rast mi\u0161ic<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/asvaganda-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A\u0161vaganda<\/strong><\/a> je znana tudi kot <strong>indijski ginseng<\/strong>. Domnevajo, da vpliva na plodnost, saj lahko pove\u010da <strong>kakovost sperme<\/strong>. O\u010ditno sodeluje tudi pri proizvodnji sperme in zdi se, da je lahko koristna tudi pri proizvodnji <strong>testosterona<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[31]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/likopen-gymbeam.html\" class=\"ek-link\"><strong>Likopen<\/strong><\/a> je snov z antioksidativnim u\u010dinkom, ki je naravno prisotna v <strong>paradi\u017eniku<\/strong>. Tako kot drugi antioksidanti je lahko pomemben za zdravje, saj \u0161\u010diti celice pred prostimi radikali. Mo\u0161ki ga lahko, tako kot druge antioksidante, cenijo zaradi ve\u010djega tveganja za razvoj raka na prostati. <span class=\"tadv-color\" style=\"color: #ff6600\">[45]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/grsko-seno-gymbeam.html\"><strong>Gr\u0161ko seno<\/strong><\/a> vsebuje steroidne saponine, ki naj bi pripomogli k <strong>pove\u010danju ravni testosterona<\/strong>, s tem pa tudi libida in spolne funkcije. <span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/maticni-mlecek-gymbeam.html\" class=\"ek-link\"><strong>Mati\u010dni mle\u010dek<\/strong><\/a> spada med <strong>\u010debelje pridelke<\/strong> in po raziskavah sode\u010d ugodno vpliva na <strong>proizvodnjo testosterona<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[33]<\/span><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/saw-palmetto-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Serenoa repens (Saw Palmetto)<\/strong><\/a> se uporablja v obliki izvle\u010dka, katerega glavne sestavine so <strong>ma\u0161\u010dobne kisline<\/strong> (oleinska kislina, miristi\u010dna kislina itd.). Na podlagi \u0161tudij se zdi, da so to snovi, ki bi lahko koristile <strong>zdravju prostate<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span><\/li>\n\n\n\n<li><strong>Kompleksna prehranska dopolnila<\/strong>, kot sta testosteronski booster <a href=\"https:\/\/gymbeam.si\/alphamale-testobooster-120kaps-gymbeam.html\" class=\"ek-link\">AlphaMale<\/a> ali <a href=\"https:\/\/gymbeam.si\/prostate-support-gymbeam.html\" class=\"ek-link\">Prostate Support<\/a>, zdru\u017eujejo ve\u010d snovi, ki vplivajo na zdravje mo\u0161kih. Z zdru\u017eevanjem pomembnih vitaminov, mineralov ali rastlinskih izvle\u010dkov lahko pomagajo pri zdravju sperme in prostate ter zagotavljajo optimalno raven testosterona.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-1124x749.jpg\" alt=\"Prehranska dopolnila za mo\u0161ke\" class=\"wp-image-473406\" style=\"width:843px;height:562px\" title=\"prehranska dopolnila za mo\u0161ke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/180000547_3891343527622944_3201641272880454962_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vnos_tekocin\"><\/span>5. Vnos teko\u010din<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osnovna potreba po teko\u010dini je tako kot pri drugih hranilih odvisna od <strong>velikosti telesa<\/strong>. Ve\u010dji kot ste, ve\u010d teko\u010dine potrebujete. \u010ce torej primerjamo \u017eenske in mo\u0161ke, so v ve\u010dini primerov <strong>mo\u0161ki tisti, ki morajo piti ve\u010d<\/strong>, ker so preprosto ve\u010dji in obse\u017enej\u0161i. Poleg tega je v njihovem telesu ve\u010dji dele\u017e vode (<strong>pribli\u017eno 60%<\/strong>) v primerjavi z \u017eenskim (<strong>pribli\u017eno 50%<\/strong>). To je povezano z zgoraj omenjeno naravno <strong>ve\u010djo koli\u010dino mi\u0161i\u010dne mase pri mo\u0161kih<\/strong>. Ta prena\u0161a vodo, medtem ko ma\u0161\u010dobno tkivo, ki ga imajo \u017eenske ve\u010d, ne vsebuje toliko vode. Zato morajo mo\u0161ki obi\u010dajno zau\u017eiti ve\u010d teko\u010dine, da ohranijo <strong>zadostno hidracijo telesa<\/strong>. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Seveda pa se lahko zgodi, da \u017eenska prehiti mo\u0161kega po potrebi po teko\u010dini. Po eni strani ima morda ve\u010d mi\u0161i\u010dne mase, hkrati pa obstaja \u0161e veliko drugih dejavnikov, ki vplivajo na potrebe telesa po njihovem vnosu. Govorimo na primer o <strong>koli\u010dini, vrsti in intenzivnosti telesne dejavnosti, podnebnih razmerah, zdravstvenem stanju itd<\/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\">Koliko teko\u010dine potrebujejo mo\u0161ki in \u017eenske?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>EFSA<\/strong> (Evropska agencija za varnost hrane) priporo\u010da, da mo\u0161ki in \u017eenske zau\u017eijejo <strong>2 litra teko\u010dine na dan<\/strong>.<\/li>\n\n\n\n<li>Svetovna zdravstvena organizacija (<strong>WHO<\/strong>) razlikuje med potrebami obeh spolov. <strong>\u017denskam<\/strong> s sede\u010dim na\u010dinom \u017eivljenja priporo\u010da zau\u017eiti vsaj <strong>2200 ml na dan<\/strong>, mo\u0161kim pa vsaj <strong>2900 ml na dan<\/strong>.<\/li>\n\n\n\n<li>Drugo priporo\u010dilo pravi, da je treba dnevno popiti <strong>30 do 45 ml teko\u010dine na kilogram telesne te\u017ee<\/strong>. \u010ce smo aktivni ali se ukvarjamo s \u0161portom, zlasti v ostrem podnebju, se potreba po teko\u010dini pove\u010da. <span style=\"color: #ff6600\">[42]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o koristih vode ali o tem, kaj pomeni biti hidriran, si oglejte \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" class=\"ek-link\">Kako nezadostno u\u017eivanje vode vpliva na va\u0161e zdravje<\/a><\/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 ukvarjate s \u0161portom in vas zanima, kako pravilno dopolnjevati teko\u010dino glede na telesno dejavnost, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/sportne-pijace-kdaj-piti-izotonicni-napitek-napitek-ali-vodo\/\" class=\"ek-link\">\u0160portne pija\u010de: Kdaj piti ionsko pija\u010do ali vodo<\/a><\/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.sk\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg\" alt=\"potreba po teko\u010dinah\" class=\"wp-image-473390\" style=\"width:843px;height:562px\" title=\"potreba po teko\u010dinah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/05\/242523420_4311375172286442_1188635436753153800_n.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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav so prehranske potrebe mo\u0161kega in \u017eenskega telesa v marsi\u010dem podobne, je dejstvo, da niste vsi enaki in imate zato posebne prehranske potrebe. Razlike so deloma povezane s <strong>telesno velikostjo<\/strong> ter <strong>razmerjem mi\u0161i\u010dne in ma\u0161\u010dobne mase<\/strong>. Zaradi tega mo\u0161ki v primerjavi z \u017eenskami obi\u010dajno potrebujejo <strong>ve\u010d energije, beljakovin ali teko\u010dine<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zna\u010dilne potrebe so nadalje povezane z razli\u010dnimi <strong>reproduktivnimi sistemi<\/strong> in zna\u010dilnimi \u017eivljenjskimi obdobji. Tako morajo \u017eenske poskrbeti za u\u017eivanje <strong>vitaminov in mineralov<\/strong>, ki so pomembni za <strong>nose\u010dnost<\/strong> ali <strong>menstrualni cikel<\/strong>. Mo\u0161ki pa lahko s prehrano vplivajo na proizvodnjo <strong>sperme<\/strong> ali <strong>testosterona<\/strong> ter na zdravje prostate. Pri obeh spolih je treba hranila u\u017eivati v obliki raznolike in <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" class=\"ek-link\">kakovostne prehrane<\/a>. Kadar pa \u017eelite pove\u010dati vnos dolo\u010denih hranil, lahko pose\u017eete po prehranskih dopolnilih.<\/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 ta \u010dlanek zdel zanimiv in obogaten s koristnimi informacijami, ga ne zadr\u017eujte zase in ga delite s svojimi prijatelji in sodelavci. <\/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>Razlike med mo\u0161kimi in \u017eenskami so tudi v prehrani. Ve\u010dinoma so povezane z razli\u010dno telesno zgradbo, razli\u010dnim delovanjem spolnih hormonov ali posebnostmi, kot sta nose\u010dnost ali proizvodnja testosterona. V dana\u0161njem \u010dlanku bomo razkrili, kako se razlikujejo prehranske potrebe mo\u0161kega in \u017eenskega telesa.<\/p>\n","protected":false},"author":156,"featured_media":473178,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6879,6507,7569,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-475124","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>Ali imajo mo\u0161ki in \u017eenske enake prehranske potrebe? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kateri vitamini in minerali so pomembni za mo\u0161ke in \u017eenske? Kako se razlikujejo njihove potrebe po energiji in beljakovinah? Kaj jemati za podporo testosteronu ali laj\u0161anje menstruacije?\" \/>\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\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ali imajo mo\u0161ki in \u017eenske enake prehranske potrebe? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kateri vitamini in minerali so pomembni za mo\u0161ke in \u017eenske? Kako se razlikujejo njihove potrebe po energiji in beljakovinah? 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