{"id":478001,"date":"2023-06-22T15:49:24","date_gmt":"2023-06-22T13:49:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=478001"},"modified":"2025-10-21T17:16:19","modified_gmt":"2025-10-21T15:16:19","slug":"zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/","title":{"rendered":"\u017dene i prehrana: najva\u017eniji vitamini i minerali za zdravlje i ljepotu"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#Zasto_se_prehrambene_potrebe_zenskog_tijela_razlikuju_od_onih_muskog\" title=\"Za\u0161to se prehrambene potrebe \u017eenskog tijela razlikuju od onih mu\u0161kog?\">Za\u0161to se prehrambene potrebe \u017eenskog tijela razlikuju od onih mu\u0161kog?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#Zene_imaju_razlicite_potrebe_za_vitaminima_i_mineralima\" title=\"\u017dene imaju razli\u010dite potrebe za vitaminima i mineralima\">\u017dene imaju razli\u010dite potrebe za vitaminima i mineralima<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#Na_koju_hranu_bi_zene_trebale_staviti_fokus_u_svojoj_prehrani\" title=\"Na koju hranu bi \u017eene trebale staviti fokus u svojoj prehrani?\">Na koju hranu bi \u017eene trebale staviti fokus u svojoj 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.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#1_Dovoljno_energije\" title=\"1. Dovoljno energije\">1. Dovoljno 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.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#2_Folna_kiselina\" title=\"2. Folna kiselina\">2. Folna kiselina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#3_Zeljezo\" title=\"3. \u017deljezo\">3. \u017deljezo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#4_Kalcij\" title=\"4. Kalcij\">4. Kalcij<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#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.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#6_Omega-3_masne_kiseline\" title=\"6. Omega-3 masne kiseline\">6. Omega-3 masne kiseline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#7_Jod\" title=\"7. Jod\">7. Jod<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#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.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#9_Magnezij\" title=\"9. Magnezij\">9. Magnezij<\/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.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#10_Hranjive_tvari_za_ljepotu_i_supstance_za_lijepu_kosu_nokte_ili_kozu\" title=\"10. Hranjive tvari za ljepotu i supstance za lijepu kosu, nokte ili ko\u017eu\">10. Hranjive tvari za ljepotu i supstance za lijepu kosu, nokte ili ko\u017eu<\/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.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Iako se na prvi pogled \u010dini da se prehrambene potrebe mu\u0161kog i \u017eenskog organizma ne razlikuju osobito, istina je upravo suprotna. Naime, \u017eensko tijelo prolazi razne fiziolo\u0161ke promjene o kojima mu\u0161ko tijelo nema pojma. To se prirodno odra\u017eava na njegove specifi\u010dne <strong>prehrambene potrebe<\/strong>. Naprimjer,<strong> ve\u0107i rizik od nedostatka \u017eeljeza<\/strong> ili ve\u0107a potreba za<strong> folnom kiselinom<\/strong> zbog trudno\u0107e tipi\u010dno su prehrambene potrebe \u017eena. Koje druge hranjive tvari \u017eene trebaju u ve\u0107im koli\u010dinama i za\u0161to je to tako?<\/p>\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=\"Zasto_se_prehrambene_potrebe_zenskog_tijela_razlikuju_od_onih_muskog\"><\/span>Za\u0161to se prehrambene potrebe \u017eenskog tijela razlikuju od onih mu\u0161kog?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>\u017densko i mu\u0161ko tijelo od ro\u0111enja imaju<strong> razli\u010dite prehrambene potrebe.<\/strong> To je osobito vidljivo u potrebi za ukupnim dnevnim energetskim unosom koji je tipi\u010dno ni\u017ei kod \u017eena i djevoj\u010dica nego kod mu\u0161karaca i dje\u010daka. Me\u0111utim, tijekom rasta i razvoja razlike postaju sve izra\u017eenije i potrebe za makronutrijentima (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinima<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mastima<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"sacharidy (opens in a new tab)\">ugljikohidratima<\/a>) ili mikronutrijentima (<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitaminima<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mineralima<\/a>) se razlikuju. Zna\u010dajna promjena doga\u0111a se u <strong>pubertetu<\/strong> kada dolazi do <strong>hormonalnih promjena<\/strong> koje zna\u010dajno utje\u010du na <strong>energetske i nutritivne potrebe.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<blockquote>\n<p>Za najve\u0107e razlike odgovorne su <strong>hormonalne promjene<\/strong> i fiziolo\u0161ki procesi vezani uz<strong> reproduktivni sustav.<\/strong> Ve\u0107 od rane dobi na prehrambene potrebe \u017eene utje\u010de njezin <strong>menstrualni ciklus<\/strong>. Nakon toga mo\u017ee do\u0107i do razdoblja <strong>priprema za trudno\u0107u<\/strong>, \u0161to tako\u0111er zahtijeva odre\u0111ene promjene u prehrani. Sama <strong>trudno\u0107a<\/strong> tada stvara potpuno novi skup namirnica koje bi trebalo uzeti u obzir i na koje bi \u017eena trebala obratiti pozornost ako \u017eeli odr\u017eati dobro zdravlje i istovremeno podr\u017eati pravilan razvoj fetusa. Nadalje, <strong>dojenje<\/strong> koje mo\u017ee uslijediti tako\u0111er ima svoje tipi\u010dne zahtjeve. I taman kada bismo pomislili da je dosta, dolazi jo\u0161 jedna zna\u010dajna intervencija koja uzdrmava prehrambene potrebe, a to je <strong>menopauza.<\/strong> Sva razdoblja kroz koja prolazi \u017eensko tijelo karakterizira ne\u0161to drugo i \u017eene bi trebale biti svjesne ovih specifi\u010dnih potreba. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n<\/blockquote>\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.hr\/blog\/wp-content\/uploads\/2023\/04\/305373047_5367774473313168_6147465131810891813_n.jpg\" alt=\"specifi\u010dne karakteristike \u017eenskog tijela\" class=\"wp-image-433546\" style=\"width:843px;height:562px\" title=\"specifi\u010dne karakteristike \u017eenskog tijela\" 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=\"Zene_imaju_razlicite_potrebe_za_vitaminima_i_mineralima\"><\/span>\u017dene imaju razli\u010dite potrebe za vitaminima i mineralima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamini<\/strong><\/a> i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>minerali<\/strong><\/a> su hranjive tvari koje su neophodne za pravilno funkcioniranje va\u0161eg tijela. Ovi mikronutrijenti stoje iza gotovo svih procesa koji se odvijaju u ljudskom tijelu. Va\u0161 zadatak je prehranom ih unijeti u tijelo u optimalnim koli\u010dinama jer ih tijelo ne mo\u017ee proizvesti samo.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Jedan od \u010dimbenika koji utje\u010du na potrebu za pojedinim nutrijentima je <strong>spol.<\/strong> Prethodno navedene <strong>fiziolo\u0161ke promjene<\/strong> kroz koje prolazi \u017eensko tijelo odgovorne su za <strong>razli\u010dite prehrambene potrebe.<\/strong> Osim toga, prehrambene potrebe \u017eenskog tijela tako\u0111er se znatno zna\u010dajnije mijenjaju<strong> tijekom \u017eivota.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Da stvar bude jo\u0161 kompliciranija, osim spola, na potrebu za nutrijentima utje\u010du <strong>dob, zdravstveno stanje<\/strong> ili <strong>razina tjelesne i sportske aktivnosti.<\/strong> Potrebe za hranjivim tvarima tako\u0111er su razli\u010dite, primjerice kod onih \u017eena koje se hrane prema odre\u0111enoj alternativnoj prehrani, poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegetarijanstva<\/a> i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"veg\u00e1nstvo (opens in a new tab)\">veganstva<\/a>. Me\u0111utim, jo\u0161 uvijek je mogu\u0107e identificirati specifi\u010dne mikronutrijente koje \u017eene ne mogu dobiti putem prehrane i na koje su op\u0107enito osjetljivije. Idealno je kontrolirati razine ovih vitamina i minerala u organizmu uz pomo\u0107<strong> lije\u010dnika<\/strong> i paziti na njihov dovoljan unos kroz <strong>raznoliku prehranu<\/strong>. Ako hrana nije dovoljna ili je to preporu\u010dio va\u0161 lije\u010dnik, prikladno je potra\u017eiti <strong>dodatke prehrani.<\/strong><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/04\/DB503CE8-085F-4F15-A447-654C7EE8B786-1124x749.jpeg\" alt=\"vitamini i minerali za \u017eene\" class=\"wp-image-433561\" style=\"width:843px;height:562px\" title=\"vitamini i minerali za \u017eene\" 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_koju_hranu_bi_zene_trebale_staviti_fokus_u_svojoj_prehrani\"><\/span>Na koju hranu bi \u017eene trebale staviti fokus u svojoj prehrani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>U sljede\u0107im redcima opisat \u0107emo pojedina\u010dne hranjive tvari i usredoto\u010diti se na njihov preporu\u010deni dnevni unos. Preporu\u010dene potrebe za unosom za <strong>prosje\u010dnu zdravu odraslu \u017eenu<\/strong>, uklju\u010duju\u0107i razdoblje tijekom t<strong>rudno\u0107e<\/strong> i<strong> dojenja<\/strong>, bit \u0107e preuzete od <strong>Europske agencije za sigurnost hrane (EFSA)<\/strong> i <strong>Njema\u010dkog, Austrijskog i \u0160vicarskog dru\u0161tva za prehranu (DACH).<\/strong><\/p>\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_Dovoljno_energije\"><\/span>1. Dovoljno energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Svi biste trebali paziti na unos onoliko energije koliko je va\u0161em tijelu potrebno <strong>za pravilan rad i odr\u017eavanje zdravlja.<\/strong> Me\u0111utim, kod \u017eena je kalorijski unos jo\u0161 vi\u0161e goru\u0107i problem nego kod mu\u0161karaca. Zapravo, \u017eensko tijelo je <strong>osjetljivije na manjak energije<\/strong> i nizak kalorijski unos mo\u017ee dovesti do <strong>specifi\u010dnih problema.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Mo\u017eda ste \u010duli za <strong>dostupnost energije<\/strong>. To predstavlja energiju koja ostaje nakon \u0161to od svog dnevnog unosa kalorija oduzmete potro\u0161nju energije tijekom sporta. Kada je dobivena brojka dugoro\u010dno preniska (&lt; 30 kcal\/kg tjelesne te\u017eine\/dan), to se naziva <strong>niska dostupnost energije.<\/strong> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U to vrijeme \u017eensko tijelo \u010desto upozorava na opasnost isklju\u010divanjem fiziolo\u0161kih procesa koji nisu vitalni. Poreme\u0107aji reproduktivne funkcije stoga su \u010desti, a o\u010dituju se<strong> poreme\u0107ajima menstrualnog ciklusa ili izostankom menstruacije.<\/strong> Taj je problem tipi\u010dan, primjerice, u svijetu <strong>sporta\u0161ica<\/strong> koje imaju visoko intenzivne nastupe s naglaskom na estetsku komponentu, i vrlo \u010desto imaju ograni\u010denu prehranu. Kada se <strong>menstrualna disfunkcija i niska dostupnost energije<\/strong> kombiniraju s <strong>niskom gusto\u0107om kostiju,<\/strong> tvore slo\u017eeni problem koji se naziva <strong>\u017eenska atletska trijada<\/strong>. Sa sobom nosi niz zdravstvenih problema, uklju\u010duju\u0107i oslabljeni imunitet, kroni\u010dni umor ili ve\u0107i rizik od ozljeda.<span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vi\u0161e o temi \u017eenske atletske trijade mo\u017eete saznati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se boriti protiv gubitka menstruacije i ostalih simptoma \u017eenske atletske trijade?<\/strong><\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko energije je potrebno \u017eenama?<\/h3>\n\n\n<p>Potreba za unosom energije ovisi o<strong> dobi \u017eene, zdravstvenom stanju ili na\u010dinu \u017eivota i sportskoj aktivnosti.<\/strong> Preporuka EFSA-e kre\u0107e se od <strong>1880 do 2680 kcal\/dan<\/strong>, s najni\u017eom vrijedno\u0161\u0107u za \u017eene sa sjedila\u010dkim na\u010dinom \u017eivota, dok najvi\u0161a mo\u017ee biti prikladna za sporta\u0161ice i vrlo aktivne \u017eene. No, kalorijski unos je vrlo individualan i uvijek ga treba prilagoditi trenutnoj situaciji. Ako trebate pomo\u0107 s njegovim izra\u010dunom, mo\u017eete upotrijebiti na\u0161&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>online kalkulator unosa energije.<\/strong><\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[15]<\/span><\/p>\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=\"59173,66412,62836,41077,6322,28393,29691,29401,42889,40864,34225,5585,28765,57844,36253,61402,61402,61396,53284,6503\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Folna_kiselina\"><\/span>2. Folna kiselina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Folna kiselina<\/strong><\/a>, tako\u0111er poznata pod nazivom <strong>vitamin B9,<\/strong> je nutrijent koji je esencijalan za za pravilan<strong> razvoj ljudskog tijela.<\/strong> Ima va\u017enu ulogu tijekom <strong>trudno\u0107e<\/strong>, kada pridonosi pravilnom <strong>rastu i razvoju fetusa<\/strong>. Stoga je jedan od<strong> istaknutijih vitamina<\/strong> koje se dovodi u vezi s trudno\u0107om. No, idealno je osigurati njegov dovoljan unos ne samo u tom razdoblju, ve\u0107 op\u0107enito tijekom <strong>reproduktivne dobi \u017eene.<\/strong> Zahvaljuju\u0107i njemu tijelo je <strong>bolje pripremljeno za mogu\u0107u trudno\u0107u.<\/strong> Folna kiselina tako\u0111er je uklju\u010dena u <strong>normalno stvaranje krvi<\/strong> ili, naprimjer, pravilnu funkciju <strong>imunolo\u0161kog sustava.<\/strong> <span style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako se o\u010dituje nedostatak folne kiseline?<\/h3>\n\n\n<p>Najozbiljnije manifestacije nedostatka folne kiseline povezane su s razvojem fetusa tijekom trudno\u0107e. Nedostatak ovog vitamina pove\u0107ava rizik od razvoja <strong>defekata neuralne cijevi<\/strong> kod fetusa u razvoju. Neuralna cijev je <strong>temelj \u017eiv\u010danog sustava<\/strong>, od kojeg <strong>nastaju mozak i le\u0111na mo\u017edina.<\/strong> Njegov se poreme\u0107aj mo\u017ee manifestirati, primjerice, spinom bifidom. <span style=\"color: #ff6600;\">[30]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Nizak unos ovog vitamina mo\u017ee se o\u010ditovati i <strong>anemijom, umorom<\/strong> i osje\u0107ajem<strong> nedostatka energije <\/strong>ili <strong>psihi\u010dkim problemima.<\/strong> <span style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko folne kiseline treba \u017eenama dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p><strong>EFSA preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>330 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>600 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>500<\/strong> <strong>\u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[15]<\/span><\/p><\/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\"><p><strong>DACH preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>300 \u03bcg&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>550 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>450 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[10]<\/span><\/p><\/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\">Koji su izvori folne kiseline?<\/h3>\n\n\n<p><strong>Biljna hrana<\/strong> posebno je bogata folnom kiselinom. Iako se odre\u0111ena koli\u010dina vitamina nalazi u gotovo svim biljnim izvorima, njome su najbogatije <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>mahunarke<\/strong><\/a>, <strong>lisnato povr\u0107e, naran\u010de, grejp,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kikiriki<\/strong><\/a><strong> i <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ora\u0161asti plodovi<\/strong><\/a><strong>.<\/strong> Folna kiselina tako\u0111er se mo\u017ee na\u0107i u <strong>iznutricama<\/strong>&nbsp;ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/prehrambeni-kvasac-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kvascu<\/strong><\/a>. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hrana bogata folnom kiselinom<\/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\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Sadr\u017eaj folne kiseline (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u0107a<\/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\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\">slanutak<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">557 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pinat<\/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 salata<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">salata od rukole<\/td><td class=\"has-text-align-center\" data-align=\"center\">97 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">naran\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\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\">kikiriki<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">240 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\">bademi<\/a><\/p><\/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.hr\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501.jpg\" alt=\"dobrobiti folne kiseline\" class=\"wp-image-433611\" title=\"dobrobiti folne kiseline\" 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=\"3_Zeljezo\"><\/span>3. \u017deljezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017deljezo<\/strong><\/a> ima bezbroj funkcija u tijelu. Najpoznatije je po svojoj ulozi u <strong>stvaranju crvenih krvnih stanica i hemoglobina<\/strong> te kao pomo\u0107 u <strong>prijenosu kisika<\/strong>. Me\u0111utim, osim toga sudjeluje u <strong>proizvodnji energije,<\/strong> poma\u017ee u odr\u017eavanju <strong>normalnih kognitivnih funkcija<\/strong> i pravilnoj <strong>funkciji imunolo\u0161kog sustava.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U isto vrijeme, me\u0111utim, to je nutrijent \u010diji je deficit op\u0107enito <strong>vrlo ra\u0161iren,<\/strong> osobito kod \u017eena <strong>reproduktivne dobi.<\/strong> \u017dene obi\u010dno pate od <strong>anemije<\/strong> jer se \u017eeljezo redovito gubi u krvi tijekom <strong>menstruacije<\/strong>. Ako \u017eena opetovano ima jaka krvarenja, to mo\u017ee dovesti do <strong>izra\u017eenijeg nedostatka \u017eeljeza.<\/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 o\u010dituje nedostatak \u017eeljeza?<\/h3>\n\n\n\n<p>Blagi nedostatak \u017eeljeza ne mora se uvijek o\u010ditovati. \u010cesto ga otkrijete slu\u010dajno tijekom pretraga krvi. Me\u0111utim, ve\u0107i deficit povezan je sa simptomima kao \u0161to su<strong> hladne ruke i stopala, umor, blijeda ko\u017ea ili vrtoglavica. <\/strong>Tako\u0111er se mo\u017ee manifestirati <strong>nedostatkom daha, tahikardijom<\/strong> (ubrzanim otkucajima srca) ili <strong>bolovima u prsima.<\/strong><span style=\"color: #ff6600;\"> [20,29]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko \u017eeljeza \u017eena treba dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p><strong>EFSA preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena prije menopauze: <strong>16 mg&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>prosje\u010dna odrasla \u017eena tijekom menopauze: <strong>11 mg&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>16 mg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>16 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[15]<\/span><\/p><\/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\"><p><strong>DACH preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena:<strong> 15 mg&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>30 mg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>20 mg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[12]<\/span><\/p><\/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\">Koji su izvori \u017eeljeza?<\/h3>\n\n\n<p>Mnogo je namirnica <strong>\u017eivotinjskog i biljnog podrijetla <\/strong>bogato \u017eeljezom.<strong> Glavni \u017eivotinjski izvori <\/strong>su<strong> meso, iznutrice i jaja. <\/strong>Od biljaka \u017eeljezom su najbogatije<strong> mahunarke, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zobena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zob<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cokolade\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010dokolada <\/a><\/strong>ili<strong> ora\u0161asti plodovi i sjemenke.<\/strong><\/p>\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\">Hrana \u017eivotinjskog podrijetla bogata \u017eeljezom<\/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\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Sadr\u017eaj \u017eeljeza (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">pe\u010dena svinjetina<\/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\">svinjetina<\/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\">\u017eumanjak<\/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\">Biljna hrana bogata \u017eeljezom<\/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\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Sadr\u017eaj \u017eeljeza (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\">sjemenke suncokreta<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/90-tamna-cokolada-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/90-tamna-cokolada-gymbeam.html\">tamna \u010dokolada<\/a><\/p><\/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\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\">bademi<\/a><\/p><\/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\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\">zobene pahuljice<\/a><\/p><\/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\">gra\u0161ak<\/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\u0107a<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161pinat<\/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<p>Me\u0111utim, ne mo\u017eete smatrati biljne i \u017eivotinjske izvore jednakima. Takozvano <strong>ne-hem \u017eeljezo u biljnoj hrani manje je dostupno tijelu <\/strong>od<strong> hem \u017eeljeza u \u017eivotinjskim izvorima.<\/strong> Dok dobivate oko <strong>15 &#8211; 35 %<\/strong> \u017eeljeza iz \u017eivotinjske hrane, to je samo oko <strong>5 &#8211; 12 %<\/strong> iz biljne hrane. Kada \u017eena ne mo\u017ee zadovoljiti dovoljan unos \u017eeljeza u obliku hrane, savjetuje se da razmisli o unosu putem <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dodataka prehrani<\/a>. <span style=\"color: #ff6600;\">[6,17]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, mo\u017eete pospje\u0161iti apsorpciju ne-hem \u017eeljeza, primjerice kombinacijom s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitaminom C<\/strong><\/a> ili <strong>\u017eivotinjskim proteinim<\/strong>a<strong>.<\/strong> <span style=\"color: #ff6600;\">[12]<\/span><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-IronComplex-3-1124x750-1.webp\" alt=\"dobrobiti \u017eeljeza za \u017eene\" class=\"wp-image-433627\" style=\"width:843px;height:563px\" title=\"dobrobiti \u017eeljeza za \u017eene\" 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=\"4_Kalcij\"><\/span>4. Kalcij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kalcij<\/a><\/strong>&nbsp; vam je potreban za zdravlje va\u0161ih <strong>kostiju i zuba<\/strong>, ali tako\u0111er je neophodan za pravilan <strong>prijenos \u017eiv\u010danih impulsa ili kontrakciju mi\u0161i\u0107a<\/strong>. No, ova op\u0107e poznata uloga u metabolizmu kostiju glavni je razlog za\u0161to je kalcij specifi\u010dan za \u017eensko zdravlje. \u017dene imaju <strong>ve\u0107i rizik od osteoporoze<\/strong> u usporedbi s mu\u0161karcima, zbog<strong> hormonalnih promjena<\/strong> koje se doga\u0111aju tijekom <strong>menopauze<\/strong> (ni\u017ea razina estrogena poti\u010de stanjivanje kostiju). <span style=\"color: #ff6600;\">[1,26,31]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Prema istra\u017eivanju, u Europi je 2019.<strong> u\u010destalost<\/strong> osteoporoze bila <strong>\u010detiri puta<\/strong> ve\u0107a kod \u017eena u odnosu na mu\u0161karce. Dok je<strong> 6,6 %<\/strong> mu\u0161karaca starijih od 50 godina patilo od osteoporoze, do<strong> 22,6 %<\/strong> je bilo \u017eena u istoj dobnoj skupini. Stoga je dovoljan unos kalcija \u017eenama vrlo va\u017ean za odr\u017eavanje kvalitetne ko\u0161tane mase. Ne smijete zaboraviti da je preporu\u010dljivo \u0161to prije po\u010deti stvarati rezerve, jer se <strong>vrhunac koli\u010dine ko\u0161tane mase<\/strong> kod ve\u0107ine ljudi doga\u0111a izme\u0111u <strong>25. i 30. godine.<\/strong> <span style=\"color: #ff6600;\">[1,19,26,30]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Zanimljivo je da znanstvenici tako\u0111er povezuju <strong>kalcij<\/strong> s &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/devet-savjeta-za-ublazavanje-bolnih-menstruacija-i-uskladivanje-ciklusa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>predmenstrualnim sindromom (PMS)<\/strong><\/a>. To je zato \u0161to se \u010dini da \u017eene imaju <strong>ni\u017eu razinu kalcija u krvi<\/strong> prije menstruacije. Tome u prilog ide i u\u010dinak estrogena \u010dija je razina u ovom razdoblju ciklusa ve\u0107a. Estrogen podupire <strong>talo\u017eenje kalcija u kostima,<\/strong> ali zbog niske razine u krvi vjerojatno mijenja aktivnost serotonina koji <strong>utje\u010de na raspolo\u017eenje<\/strong>. Oscilacije u razinama estrogena i kalcija tako\u0111er mogu biti <strong>povezane s promjenama raspolo\u017eenja tipi\u010dnim za PMS.<\/strong> <span style=\"color: #ff6600;\">[1,25]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako se o\u010dituje nedostatak kalcija?<\/h3>\n\n\n<p>Nedostatak kalcija mo\u017ee se o\u010ditovati razli\u010ditim simptomima koji se \u0161ire po cijelom tijelu. Mo\u017eete vidjeti<strong> pucanje noktiju, gubitak kose ili krhku ko\u017eu.<\/strong> Ozbiljniji deficit mo\u017ee se o\u010ditovati npr. <strong>gr\u010devima mi\u0161i\u0107a, smetnjama u radu srca ili kognitivnim poreme\u0107ajima.<\/strong> <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko kalcija dnevno treba \u017eenama?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p><strong>EFSA preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>950 &#8211; 1000 mg&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e:<strong> 950 &#8211; 1000 mg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja:<strong> 950 &#8211; 1000 mg <\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[8,15]<\/span><\/p><\/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\"><p><strong>DACH preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>1000 mg<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>1000 mg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja:<strong> 1000 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[8]<\/span><\/p><\/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\">Koji su izvori kalcija?<\/h3>\n\n\n<p>Hrana biljnog i \u017eivotinjskog podrijetla bogata je kalcijem. Me\u0111utim, <strong>\u017eivotinjski izvori<\/strong> smatraju se boljim izvorom jer se iz njih kalcij bolje <strong>apsorbira.<\/strong> Za razliku od biljne hrane, ne sadr\u017ee <strong>oksalate, fitinsku kiselinu<\/strong> i druge tvari koje smanjuju apsorpciju kalcija. Dok se oko <strong>5 %<\/strong> kalcija apsorbira iz biljnih izvora, oko <strong>30 %<\/strong> dobivate iz \u017eivotinjskih izvora. <span style=\"color: #ff6600;\">[6,33]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hrana \u017eivotinjskog podrijetla bogata kalcijem<\/h4>\n\n\n<p><strong>Mlije\u010dni proizvodi, sardine i jaja<\/strong> najbolji su \u017eivotinjski izvori kalcija.<\/p>\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\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Sadr\u017eaj kalcija (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">30 % sir edamer<\/td><td class=\"has-text-align-center\" data-align=\"center\">730 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\">sardine<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">382 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">bijeli 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\">\u017eumanjak<\/td><td class=\"has-text-align-center\" data-align=\"center\">129 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mlijeko<\/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\">Biljna hrana bogata kalcijem<\/h4>\n\n\n<p>Najbolji biljni izvori su <strong>mak<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161asti plodovi i sjemenke<\/a>&nbsp;te <strong>kupusnja\u010de<\/strong> (kelj, brokula, cvjeta\u010da, korabica itd.).<\/p>\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\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Sadr\u017eaj kalcija (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/plavi-mak-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/plavi-mak-gymbeam.html\">mak<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">1440 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">bademi<\/td><td class=\"has-text-align-center\" data-align=\"center\">269 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kupus<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinat<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">99 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">brokula<\/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<p>Kalcij tako\u0111er mo\u017eete dobiti iz hrane koja je njime <strong>oboga\u0107ena. <\/strong>\u010cesto \u0107ete ga na\u0107i dodanog, primjerice, u <strong>biljnim napitcima <\/strong>(bademovo, sojino i drugo biljno mlijeko) <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u017eitaricama<\/strong><\/a> za doru\u010dak ili <strong>vo\u0107nom soku. <\/strong>No, ako prirodni izvori hrane ili namirnice oboga\u0107ene kalcijem nisu dovoljne za njegov dovoljan unos, mo\u017eete ga dobiti i putem <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dodatka prehrani<\/a>.<\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/04\/WhatsApp-Image-2022-09-27-at-11.38.30-750x1124.jpeg\" alt=\"kalcij je va\u017ean za zdravlje \u017eena\" class=\"wp-image-433642\" title=\"kalcij je va\u017ean za zdravlje \u017eena\" 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><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin D<\/a><\/strong> ima bezbroj funkcija u tijelu. Uklju\u010den je u funkciju <strong>imunolo\u0161kog sustava,<\/strong> normalnu funkciju <strong>\u0161titnja\u010de i mi\u0161i\u0107a.<\/strong> No osim toga vrlo je va\u017ean dio <strong>zdravlja kostiju<\/strong>, jer sudjeluje u optimalnoj<strong> apsorpciji i kori\u0161tenju kalcija i fosfora.<\/strong> Kao i spomenuti kalcij, posebno je va\u017ean za \u017eene zbog <strong>ve\u0107eg rizika od razvoja osteoporoze.<\/strong><span 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<h3 class=\"wp-block-heading\">Kako se manifestira nedostatak vitamina D?<\/h3>\n\n\n\n<p>Postoji dosta simptoma povezanih s nedostatkom vitamina D. Mo\u017ee se o\u010ditovati <strong>oslabljenim kostima, slabijim imunolo\u0161kim sustavom i ve\u0107om osjetljivo\u0161\u0107u na infekcije<\/strong> ili, primjerice, <strong>umorom i slabo\u0161\u0107u.<\/strong> Ovaj deficit mo\u017ee biti povezan sa <strong>slabijom regeneracijom<\/strong> i zacjeljivanjem rana, kao i s naru\u0161enom kvalitetom sna.<\/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 \u017eene trebaju dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p><strong>EFSA preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>15 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>15 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>15 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[15]<\/span><\/p><\/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\"><p><strong>DACH preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>20 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>20 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>20 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[7]<\/span><\/p><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koji su izvori vitamina D?<\/h3>\n\n\n<p>Glavni izvor vitamina D je <strong>sun\u010deva svjetlost<\/strong>. Od namirnica svojim sadr\u017eajem isti\u010du se <strong>masna morska riba, riblje ulje, iznutrice (osobito pe\u010dene) i \u017eumanjak<\/strong>. Mo\u017ee se na\u0107i i u<strong> gljivama i li\u0161ajevima,<\/strong> gdje nastaje djelovanjem UVB zra\u010denja.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hrana bogata 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\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Sadr\u017eaj vitamina D (100 g)<\/p><\/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\">haringa<\/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\">\u017eumanjak<\/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<p>Me\u0111utim, druga hrana je siroma\u0161na vitaminom D. Zbog toga, kao i kratkog razdoblja kada nas krasi sun\u010dano vrijeme, prili\u010dno je te\u0161ko zadovoljiti dnevnu potrebu za ovim vitaminom. Stoga je obi\u010dno korisno nadopuniti ga u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dodatka prehrani<\/a>. Ako je nedostatak vitamina D popra\u0107en nedostatkom kalcija, mo\u017eda bi bilo preporu\u010dljivo da ih nadoknadite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-vitamin-d3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zajedno<\/a>&nbsp;i tako bolje poduprete metabolizam kostiju. \u010cak ni <strong>vegani<\/strong> ne\u0107e imati problema sa suplementacijom, jer u dana\u0161nje vrijeme postoje dodaci prehrani s dobro apsorbiraju\u0107im vitaminom D <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-vitamin-d3-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">biljnog podrijetla<\/a>.<span style=\"color: #ff6600;\"> [7]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Na\u0161 \u010dlanak \u0107e vam objasniti vi\u0161e o va\u017enosti vitamina D &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin D: Za\u0161to je toliko va\u017ean, \u0161to uzrokuje nedostatak i kako ga nadoknaditi?<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/04\/90298736_2744535162330581_9216946396412772352_n-843x1124.jpg\" alt=\"prednosti vitamina D\" class=\"wp-image-433674\" title=\"prednosti 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=\"6_Omega-3_masne_kiseline\"><\/span>6. Omega-3 masne kiseline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 masne kiseline<\/strong><\/a> su <strong>vi\u0161estruko nezasi\u0107ene masne kiseline<\/strong> koje su dio masti i povezane su s mnogim zdravstvenim prednostima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ove zdrave masti, posebno <strong>alfa-linolenska kiselina<\/strong>, poma\u017eu u odr\u017eavanju <strong>normalne razine kolesterola<\/strong> i time pozitivno utje\u010du na zdravlje kardiovaskularnog sustava. <span 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>Dugolan\u010dane omega-3 masne kiseline<strong> EPA i DHA<\/strong> ne utje\u010du samo na srce ve\u0107 i na zdravlje <strong>o\u010diju<\/strong> i <strong>mozga<\/strong>. Nadalje, mogu pridonijeti zdravlju ko\u017ee ili funkciji imunolo\u0161kog sustava. <span 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>Za \u017eene su omega-3 masne kiseline dodatno va\u017ene zbog povezanosti s <strong>trudno\u0107om <\/strong>ili <strong>ginekolo\u0161kim problemima. <\/strong>Istra\u017eivanja pokazuju da bi omega-3 mogla pozitivno utjecati na rizik od razvoja <strong>endometrioze<\/strong> ili<strong> raka dojke.<\/strong> <span style=\"color: #ff6600;\">[5,18,22,27,28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U isto vrijeme, tijekom trudno\u0107e mogli bi igrati ulogu u sprje\u010davanju <strong>prijevremenog poroda<\/strong> i o\u010dito pozitivno utjecati na razvoj<strong> fetalnog \u017eiv\u010danog sustava.<\/strong><span style=\"color: #ff6600;\"> [5,18,22,27,28]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko omega-3 \u017eena treba dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p><strong>EFSA preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>prosje\u010dna odrasla \u017eena:\n<ul class=\"wp-block-list\">\n<li><p><strong>250 mg EPA + DHA<\/strong><\/p><\/li>\n\n\n\n<li><p>Unos<strong> ALA<\/strong> trebao bi \u010diniti <strong>0,5 % ukupnog energetskog unosa (TEI)<\/strong><\/p><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>tijekom trudno\u0107e:\n<ul class=\"wp-block-list\">\n<li><p><strong>250 mg EPA + DHA <\/strong>pove\u0107ani za dodatnih <strong>100 &#8211; 200 mg DHA<\/strong><\/p><\/li>\n\n\n\n<li><p>Unos<strong> ALA<\/strong> trebao bi iznositi <strong>0,5 % TEI<\/strong><\/p><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>tijekom dojenja:\n<ul class=\"wp-block-list\">\n<li><p><strong>250 mg EPA + DHA <\/strong>pove\u0107ani za dodatnih<strong>&nbsp;100 &#8211; 200 mg DHA<\/strong><\/p><\/li>\n\n\n\n<li><p>Unos<strong> ALA<\/strong> odgovara ALA <strong>0.5 % TEI <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[14]<\/span><\/p><\/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\"><p><strong>DACH preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Kod prosje\u010dne odrasle \u017eene, kao i tijekom trudno\u0107e i dojenja, unos <strong>ALA<\/strong> trebao bi biti <strong>0,5 % TEI,<\/strong><\/p><\/li>\n\n\n\n<li><p>ne postoje preporuke za unos EPA i DHA <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[31]<\/span><\/p><\/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\">Gdje mo\u017eete prona\u0107i omega-3?<\/h3>\n\n\n<p><strong>Alfa-linolenska kiselina (ALA),<\/strong> koja je<strong> esencijalna<\/strong> za va\u0161e tijelo i morate je unijeti hranom, mo\u017ee se na\u0107i najvi\u0161e u&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>lanenim sjemenkama<\/strong><\/a><strong> lanenom ulju<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kanola-ulje-u-spreju-za-kuhanje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>, ulju uljane repice, orasima,<\/strong> <span style=\"color: #000000;\">soji ili &nbsp;<\/span><\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chia sjemenkama<\/strong><\/a>. <strong>EPA i DHA<\/strong> djelomi\u010dno nastaju iz ALA, ali je udio ove pretvorbe relativno mali. Samo oko 5 % se pretvara u EPA, a <strong>manje od 0,5 %<\/strong> u DHA. Kako bismo iskoristili njihove prednosti, vrlo je va\u017eno nabaviti ih i iz drugih izvora.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U hrani su najzastupljeniji u<strong> masnoj morskoj ribi<\/strong> (losos, sku\u0161a, haringa i dr.) i<strong> ribljoj masti.<\/strong> <strong>Morske alge<\/strong> su tako\u0111er biljni izvor. Me\u0111utim, zbog male koli\u010dine izvora hrane, prili\u010dno je te\u0161ko zadovoljiti njihove preporu\u010dene dnevne potrebe. Stoga bi ih bilo po\u017eeljno nadopuniti u obliku U hrani su najzastupljeniji u masnoj morskoj ribi (losos, sku\u0161a, haringa i dr.) i ribljoj masti. Morske alge su tako\u0111er biljni izvor. Me\u0111utim, zbog male koli\u010dine izvora hrane, prili\u010dno je te\u0161ko zadovoljiti njihove preporu\u010dene dnevne potrebe. Stoga bi ih bilo po\u017eeljno nadopuniti u obliku <strong>dodatka prehrani,<\/strong> bilo <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ribljeg ulja <\/a>ili npr. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vegan-omega-3-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">morske trave<\/a>, \u0161to je pogodno i za vegane. <span style=\"color: #ff6600;\">[21,36]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Op\u0161irnije informacije o omega-3 masnim kiselinama mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 masne kiseline: Unosite li dovoljno i u pravom omjeru u odnosu na omega-6?<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/04\/279137095_4948738835243525_410714861326015464_n-1124x749.jpg\" alt=\"Omega-3 masne kiseline va\u017ene su za zdravlje \u017eena\" class=\"wp-image-433693\" style=\"width:843px;height:562px\" title=\"Omega-3 masne kiseline va\u017ene su za zdravlje \u017eena\" 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=\"7_Jod\"><\/span>7. Jod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Jod<\/strong><\/a> je neophodan za mnoge procese u tijelu, poput normalnog <strong>rada \u0161titnja\u010de<\/strong> i <strong>proizvodnje hormona \u0161titnja\u010de<\/strong>. Ujedno je va\u017ean za odr\u017eavanje <strong>metabolizma energije<\/strong> odnosno normalno funkcioniranje <strong>\u017eiv\u010danog sustava.<\/strong><span style=\"color: #ff6600;\"> [30]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Jod je tako\u0111er jedan od minerala koji se naj\u010de\u0161\u0107e spominje u vezi sa <strong>zdravom trudno\u0107om.<\/strong> Ovaj mineral neophodan je za<strong> pravilan razvoj mozga fetusa.<\/strong> S nedostatkom joda tijekom trudno\u0107e postoji rizik od raznih poreme\u0107aja \u017eiv\u010danog sustava. Njegov nedostatak tako\u0111er mo\u017ee uzrokovati takozvanu fetalnu hipotireozu i o\u0161tetiti kognitivni razvoj fetusa. Iz tog su razloga WHO (Svjetska zdravstvena organizacija) i UNICEF predlo\u017eili <strong>jodiranje kuhinjske soli,<\/strong> \u0161to poma\u017ee u prevenciji ovih problema. Ipak, jodiranje soli n<strong>ije obavezno u svim europskim zemljama<\/strong> pa se i danas mo\u017ee susresti s deficitom. <span style=\"color: #ff6600;\">[37]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako se o\u010dituje nedostatak joda?<\/h3>\n\n\n<p>Simptomi nedostatka joda naj\u010de\u0161\u0107i su kod djece i trudnica. Manjak se mo\u017ee o\u010ditovati hipotireozom, odnosno<strong> smanjenom funkcijom \u0161titnja\u010de<\/strong>. Nedostatak joda tijekom trudno\u0107e mo\u017ee dovesti do ve\u0107e \u0161anse za <strong>poba\u010daj<\/strong>. U djece se nedostatak joda mo\u017ee kasnije manifestirati kao <strong>mentalna retardacija.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko je joda potrebno \u017eenama dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p><strong>EFSA preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>150 \u03bcg&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>200 \u03bcg&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>200 \u03bcg <\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[15]<\/span><\/p><\/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\"><p><strong>DACH preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>150 &#8211; 200 \u03bcg <\/strong>(150 -180 \u03bcg za \u017eene starije od 50 godina)<\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>200 &#8211; 230&nbsp;\u03bcg&nbsp;<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: do <strong>200 &#8211; 260 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[11]<\/span><\/p><\/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\">Koji su izvori joda?<\/h3>\n\n\n<p style=\"text-align: left;\">Glavni izvori joda su <strong>riba, plodovi mora, jaja, mlijeko i mlije\u010dni proizvodi te jodirana kuhinjska sol.<\/strong> Kada unos joda prehranom nije dovoljan, mo\u017eete se okrenuti <strong>dodatku prehrani.<\/strong> Ipak, po\u017eeljno je saznati kolika je razina joda u va\u0161em organizmu i posavjetovati se s <strong>lije\u010dnikom<\/strong> o eventualnoj suplementaciji. Predoziranje jodom ima neugodne zdravstvene posljedice. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Namirnice bogate 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\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Sadr\u017eaj joda (100 g)<\/p><\/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\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\">konzervirana tuna<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">12 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jaja<\/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.hr\/blog\/wp-content\/uploads\/2023\/04\/IMG_5497-1124x749-1.jpg\" alt=\"jod je neophodan za zdravlje \u017eena\" class=\"wp-image-433708\" style=\"width:843px;height:562px\" title=\"jod je neophodan za zdravlje \u017eena\" 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<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin B12<\/strong><\/a> potreban vam je za pravilno formiranje<strong> crvenih krvnih stanica<\/strong>, optimalan <strong>metabolizam energije<\/strong> i normalno funkcioniranje <strong>imunolo\u0161kog sustava<\/strong>. Ima va\u017enu ulogu u <strong>diobi stanica, stvaranju DNK i <\/strong>funkciji<strong> \u017eiv\u010danog sustava<\/strong>. \u017dene ne bi smjele zanemariti njegov unos tijekom trudno\u0107e jer zna\u010dajno pridonosi <strong>optimalnom razvoju ploda.<\/strong> <span style=\"color: #ff6600;\">[30,35]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako se manifestira nedostatak vitamina B12?<\/h3>\n\n\n<p>Manjak vitamina B12 se mo\u017eda ne\u0107e o\u010ditovati odmah, ve\u0107 nakon nekoliko godina, budu\u0107i da va\u0161e tijelo ima zalihe u jetri. S vremenom se mo\u017ee manifestirati kao<strong> anemija, umor, bljedilo, neurolo\u0161ki problemi <\/strong>poput obamrlosti i sl. Ako tijekom trudno\u0107e nema dovoljnog unosa vitamina B12, postoji ve\u0107i rizik od <strong>usporenog razvoja <\/strong>ili <strong>neurolo\u0161kih problema djeteta.<\/strong><span style=\"color: #ff6600;\"> [35]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko vitamina B12 \u017eenama treba dnevno?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p><strong>EFSA preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>4 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>4.5 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>5 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[15]<\/span><\/p><\/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\"><p><strong>DACH preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>4 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>4.5 \u03bcg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja:<strong> 5.5<\/strong> <strong>\u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[38]<\/span><\/p><\/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\">Koji su izvori vitamina B12?<\/h3>\n\n\n<p>Ovaj vitamin specifi\u010dan je po tome \u0161to se<strong> gotovo isklju\u010divo nalazi u namirnicama \u017eivotinjskog podrijetla.<\/strong> Njegovi glavni izvori su <strong>meso, riba, jaja, iznutrice i mlije\u010dni proizvodi.<\/strong> Od biljne hrane, mo\u017ee se na\u0107i u <strong>morskoj travi<\/strong> i <strong>gljivama <\/strong>koje su rasle u zemlji bogatoj vitaminom B12. <strong>Fermentirana hrana<\/strong> koja sadr\u017ei vitamin B12 je zanimljiv izvor jer nastala zbog <strong>bakterija.<\/strong> <span style=\"color: #ff6600;\">[9]<\/span><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/04\/IMG_7501-1.jpg\" alt=\"prednosti vitamina B12\" class=\"wp-image-433723\" title=\"prednosti 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=\"9_Magnezij\"><\/span>9. Magnezij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Magnezij <\/a><\/strong>je mineral nu\u017ean za djelovanje vi\u0161e od 300 enzima u ljudskom tijelu. Enzimi ubrzavaju biokemijske reakcije u tijelu, a magnezij osobito sudjeluje, primjerice, u<strong> formiranju proteina<\/strong> ili<strong> metabolizma energije.<\/strong> Tako\u0111er je potreban za normalno funkcioniranje u <strong>\u017eiv\u010danog sustava,<\/strong> <strong>mi\u0161i\u0107a <\/strong>i za optimalnu <strong>mentalnu aktivnost.<\/strong> <span style=\"color: #ff6600;\">[30,34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi \u0107e prepoznati magnezij kao nutrijent koji se preporu\u010duje kod gr\u010deva. Me\u0111utim, njegov mogu\u0107i u\u010dinak mogu koristiti ne samo <strong>sporta\u0161i,<\/strong> ve\u0107 i \u017eene reproduktivne dobi. Magnezij najvjerojatnije poma\u017ee<strong> smanjiti pojavu gr\u010deva tijekom menstruacije<\/strong>. Osim toga, \u010dini se da mo\u017ee biti dobar pomo\u0107nik tijekom <strong>PMS<\/strong>-a, kada vjerojatno poma\u017ee u smanjenju <strong>umora, razdra\u017eljivosti, promjena raspolo\u017eenja<\/strong> i ostalih simptoma tipi\u010dnih za PMS. <span style=\"color: #ff6600;\">[23]<\/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\">Kako se manifestira nedostatak magnezija?<\/h3>\n\n\n\n<p>Simptomi nedostatka magnezija mogu varirati. Mo\u017ee se o\u010ditovati, primjerice, u ve\u0107 spomenutim<strong> gr\u010devima mi\u0161i\u0107a<\/strong>, <strong>umoru<\/strong> ili <strong>problemima sa spavanjem<\/strong>. Tako\u0111er mo\u017ee biti povezano s razdra\u017eljivo\u0161\u0107u ili sr\u010danim problemima.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko magnezija dnevno treba \u017eenama?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><p><strong>EFSA preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>300 mg<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>300 mg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>300 mg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[15]<\/span><\/p><\/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\"><p><strong>DACH preporuke:<\/strong><\/p><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>prosje\u010dna odrasla \u017eena: <strong>300 &#8211; 310 mg<\/strong><\/p><\/li>\n\n\n\n<li><p>tijekom trudno\u0107e: <strong>300 mg<\/strong><\/p><\/li>\n\n\n\n<li><p>za vrijeme dojenja: <strong>300 mg<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [13]<\/span><\/p><\/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\">Koji su izvori magnezija?<\/h3>\n\n\n<p>Ova mineralna tvar relativno je zastupljena u hrani. Njegovi glavni izvori su<strong> biljna hrana,<\/strong> osobito<strong> proizvodi od cjelovitih \u017eitarica,<\/strong> <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/zobene-pahuljice\/\">zobene pahuljice<\/a>, mahunarke, ora\u0161asti plodovi i sjemenke te lisnato <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\">povr\u0107e<\/a>.<\/strong> Od \u017eivotinjskih izvora najvi\u0161e ga ima u <strong>ribi<\/strong> i <strong>plodovima mora. Mineralne vode<\/strong> s udjelom magnezija tako\u0111er mogu biti odli\u010dan izvor. Ako unos magnezija prehranom nije dovoljan, mo\u017eete si pomo\u0107i uzimanjem <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dodatka prehrani<\/a>. <span style=\"color: #ff6600;\">[13,34]<\/span><\/p>\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\">Hrana bogata magnezijem i vrijednosti sadr\u017eaja<\/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\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Sadr\u017eaj magnezija (100 g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">sjemenke suncokreta<\/td><td class=\"has-text-align-center\" data-align=\"center\">325 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\">indijski ora\u0161\u010di\u0107i<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 &#8211; 85 % tamna \u010dokolada<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/heljda\">heljda<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">231 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kikiriki<\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">zobene pahuljice<\/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\u0107a<\/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\">\u0161pinat<\/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<p>Vi\u0161e o magneziju mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij?<\/strong><\/a><\/p>\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.hr\/blog\/wp-content\/uploads\/2023\/04\/IMG_7545-1124x750.jpg\" alt=\"dobrobiti magnezija za \u017eene\" class=\"wp-image-433739\" style=\"width:843px;height:563px\" title=\"dobrobiti magnezija za \u017eene\" 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=\"10_Hranjive_tvari_za_ljepotu_i_supstance_za_lijepu_kosu_nokte_ili_kozu\"><\/span><p>10. <em>Hranjive tvari za ljepotu<\/em> i supstance za lijepu kosu, nokte ili ko\u017eu<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017dene op\u0107enito vi\u0161e brinu o tome kako im tijelo izgleda. Paze na unos hranjivih tvari koje podr\u017eavaju zdravlje njihove kose, noktiju ili ko\u017ee. Koje specifi\u010dne hranjive tvari mogu pomo\u0107i u tome?<\/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.hr\/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><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\"><strong>Selen<\/strong><\/a> je mineralna tvar koja ima dokazano <strong>antioksidativno djelovanje.<\/strong> Zahvaljuju\u0107i tome, va\u017ean je dio funkcionalnog <strong>imunolo\u0161kog sustava<\/strong> i \u0161titi od mnogih bolesti. Osim toga, cijenjen je i za odr\u017eavanje zdravog izgleda, jer poma\u017ee u odr\u017eavanju<strong> zdravlja kose i noktiju.<\/strong><span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [30]<\/span><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/hyaluronic-acid-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/hyaluronic-acid-forte-gymbeam.html\"><strong>Hijaluronska kiselina<\/strong><\/a>&nbsp;se prirodno nalazi u mnogim tkivima, poput hrskavice, kose ili ko\u017ee. Zbog toga se koristi i kao dio dodataka prehrani koji imaju za cilj <strong>smanjiti pojavu bora, sprije\u010diti isu\u0161ivanje ko\u017ee <\/strong>i njezino <strong>op\u0107e zdravlje. <\/strong>Njezina uloga je zadr\u017eavanje vode u stanicama, zahvaljuju\u0107i \u010demu ko\u017ea djeluje <strong>hidratiziranije i svje\u017eije.<\/strong><span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\"> [39]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Kolagen<\/strong> je protein koji je prirodni dio zglobne hrskavice. Zbog toga se koristi i kao dio <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/zelatinski\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/zelatinski\">prehrane za zglobove.<\/a> No, njegova druga prednost je to \u0161to pozitivno utje\u010de i na zdravlje ko\u017ee, jer je najzastupljeniji protein u vezivnom tkivu, \u0161to uklju\u010duje i ko\u017eu. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[24]<\/span><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/d-biotin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/d-biotin-gymbeam.html\"><strong>Biotin<\/strong><\/a>, tako\u0111er se naziva i <strong>vitamin B7<\/strong>, je va\u017eni dio&nbsp;<strong>metabolizma energije,<\/strong> aktivnosti <strong>\u017eiv\u010danog sustava<\/strong> ili <strong>metabolizma ugljikohidrata, masti i bjelan\u010devina.<\/strong> No, valja spomenuti i njegov mogu\u0107i u\u010dinak na zdravlje <strong>kose, noktiju i ko\u017ee.<\/strong> Zato je va\u017eno osigurati njegov dovoljan unos, primjerice u slu\u010daju gubitka kose ili poku\u0161aja usporavanja razvoja bora. <span style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[30]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Slo\u017eeni dodaci prehrani:<\/strong> \u010desto vam je potrebna kombinacija tvari za postizanje \u017eeljenog u\u010dinka na zdravlje ili izgled. Upravo se na te tvari mo\u017eete usredoto\u010diti kako biste njegovali <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glowy-hair-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/glowy-hair-beastpink.html\">kosu<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/glowy-hair-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/glowy-hair-beastpink.html\">ko\u017eu <\/a>ili op\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/pink-beauty-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/pink-beauty-beastpink.html\">zdravi izgled<\/a>.<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017densko tijelo ima svoje specifi\u010dne potrebe, koje se uglavnom odnose na tipi\u010dne <strong>hormonalne promjene<\/strong> i <strong>reproduktivno zdravlje<\/strong>. Odre\u0111eni vitamini i minerali, poput <strong>\u017eeljeza, folne kiseline, kalcija i joda,<\/strong> posebno su va\u017eni za \u017eenski organizam. Kada \u017eena \u017eeli osigurati dobro zdravlje ili se, primjerice, pripremiti za neometanu trudno\u0107u ili manje zdravstvenih problema u starijoj dobi, <strong>ne treba zanemariti prehrambene potrebe organizma.<\/strong> Temelj je<strong> raznolika i kvalitetna prehrana,<\/strong> a ako to nije dovoljno, dobro je pomo\u0107i si i odgovaraju\u0107im<strong> dodacima prehrani.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste zainteresirani za ovaj \u010dlanak i imate \u017eene u svojoj okolini koje \u0107e tako\u0111er cijeniti ovu informaciju, slobodno s njima podijelite ove savjete o tome kako bolje brinuti o zdravlju.<\/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.hr\/minerali-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.hr\/vitamini\" 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>\u017dene nisu slabija verzija mu\u0161karaca s dugom kosom. Zapravo, \u017eensko tijelo ima niz fiziolo\u0161kih karakteristika, a one sa sobom nose specifi\u010dne prehrambene potrebe. U dana\u0161njem \u010dlanku raspravljat \u0107emo o tome koje su hranjive tvari va\u017ene za zdravlje \u017eena.<\/p>\n","protected":false},"author":156,"featured_media":433795,"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":[135],"tags":[6500,6872,7562,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-478001","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-minerali-hr","10":"tag-vitamini-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u017dene i prehrana: najva\u017eniji vitamini i minerali za zdravlje i ljepotu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koji su vitamini i minerali va\u017eni za \u017eene? 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