{"id":480211,"date":"2023-07-03T14:50:25","date_gmt":"2023-07-03T12:50:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=480211"},"modified":"2024-05-16T14:06:41","modified_gmt":"2024-05-16T12:06:41","slug":"ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/","title":{"rendered":"Ghidul complet al vitaminelor: ce rol au, cum s\u0103 \u0219ti\u021bi c\u00e2nd ave\u021bi un deficit \u0219i c\u00e2t de mult s\u0103 consuma\u021bi?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/#Ce_sunt_vitaminele_oricum\" title=\"Ce sunt vitaminele oricum?\">Ce sunt vitaminele oricum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/#Cum_clasificam_vitaminele\" title=\"Cum clasific\u0103m vitaminele?\">Cum clasific\u0103m vitaminele?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/#Vitaminele_functii_surse_aportul_zilnic_recomandat_semne_de_carente_si_exces\" title=\"Vitaminele: func\u021bii, surse, aportul zilnic recomandat, semne de caren\u021be \u0219i exces\">Vitaminele: func\u021bii, surse, aportul zilnic recomandat, semne de caren\u021be \u0219i exces<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/#Informatii_de_baza_privind_vitaminele_liposolubile\" title=\"Informa\u021bii de baz\u0103 privind vitaminele liposolubile\">Informa\u021bii de baz\u0103 privind vitaminele liposolubile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/#Informatii_de_baza_privind_vitaminele_solubile_in_apa\" title=\"Informa\u021bii de baz\u0103 privind vitaminele solubile \u00een ap\u0103\">Informa\u021bii de baz\u0103 privind vitaminele solubile \u00een ap\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/#Sub_ce_forme_puteti_lua_vitamine\" title=\"Sub ce forme pute\u021bi lua vitamine?\">Sub ce forme pute\u021bi lua vitamine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/#La_ce_sa_aveti_grija_cu_vitaminele\" title=\"La ce s\u0103 ave\u021bi grij\u0103 cu vitaminele?\">La ce s\u0103 ave\u021bi grij\u0103 cu vitaminele?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/ghidul-complet-al-vitaminelor-ce-rol-au-cum-sa-stiti-cand-aveti-un-deficit-si-cat-de-mult-sa-consumati\/#Ce_ar_trebui_sa_retineti\" title=\"Ce ar trebui s\u0103 re\u021bine\u021bi?\">Ce ar trebui s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span style=\"font-weight: 400;\">Cu siguran\u021b\u0103 a\u021bi auzit despre importan\u021ba vitaminelor \u00eenc\u0103 din copil\u0103rie. Aminti\u021bi-v\u0103 cum obi\u0219nuiau p\u0103rin\u021bii vo\u0219tri s\u0103 preg\u0103teasc\u0103 salate \u0219i s\u0103 adauge fructe \u0219i legume \u00een cutiile pentru pr\u00e2nz. \u0218i pe bun\u0103 dreptate, deoarece aceste grupe de alimente sunt <\/span><b>\u00eenc\u0103rcate substan\u021be benefice.<\/b><span style=\"font-weight: 400;\"> Dar s-ar putea s\u0103 v\u0103 surprind\u0103 faptul c\u0103 pute\u021bi g\u0103si vitamine \u00een multe alte alimente pe care adesea nu v-a\u021bi g\u00e2ndi s\u0103 le include\u021bi \u00een dieta voastr\u0103. Dup\u0103 citirea acestui articol, totu\u0219i, totul ar trebui s\u0103 fie mai clar. Am preg\u0103tit informa\u021bii despre cele mai importante vitamine pentru organism. Ve\u021bi afla cum sunt acestea clasificate, din ce surse provin, pentru ce sunt \u0219i care sunt riscurile deficitului de vitamine. A\u0219adar, s\u0103 \u00eencepem!<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_sunt_vitaminele_oricum\"><\/span>Ce sunt vitaminele oricum?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Termenul \u201evitamin\u0103\u201d provine din cuv\u00e2ntul latin \u201evita\u201d, care se traduce prin via\u021b\u0103. Acestea sunt substan\u021be esen\u021biale pe care organismul nostru nu le poate produce singur. De aceea este important s\u0103 le refacem stocul \u00een mod regulat. Fiecare dintre noi are nevoie \u00een fiecare zi de vitamine \u00een doze de c\u00e2teva zeci de <\/span><b>miligrame sau unit\u0103\u021bi de micrograme.<\/b><span style=\"font-weight: 400;\"> Vitaminele pot fi descrise practic ca a\u0219a-numi\u021bii <\/span><b>catalizatori metabolici<\/b><span style=\"font-weight: 400;\"> (substan\u021be care intr\u0103 \u00een reac\u021bii chimice), care regleaz\u0103 reac\u021biile biochimice din organism.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Cu toate acestea, ele pot fi descrise pur \u0219i simplu drept componente care sunt implicate \u00een toate procesele metabolice din organism, iar cantitatea lor suficient\u0103 este crucial\u0103 pentru buna func\u021bionare a organismului.<\/span><b> Vitaminele influen\u021beaz\u0103 cre\u0219terea, regenerarea, digestia, extragerea energiei din nutrien\u021bii ingera\u021bi, sistemul nervos, imunitatea \u0219i alte procese esen\u021biale.<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u00cen articol, ve\u021bi afla despre urm\u0103toarele vitamine:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-a\">Vitamina A <\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-d\">Vitamina D<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-e\">Vitamina E<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-k\">Vitamina K<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-c\">Vitamina C<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-b1\">Vitamina B1<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-b2\">Vitamina B2<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-b3\">Vitamina B3<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-b5\">Vitamina B5<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-b6\">Vitamina B6<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-b7\">Vitamina B7<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-b9\">Vitamina B9<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamina-b12\">Vitamina B12<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">De unde provin vitaminele?<\/h3>\n\n\n\n<p><span style=\"font-weight: 400;\">Vitaminele sunt con\u021binute \u00een plante care chiar le pot produce singure. Dar lucrurile difer\u0103 \u00een corpul uman. \u00cen afar\u0103 de <\/span><b>vitamina D<\/b><span style=\"font-weight: 400;\">, care poate fi considerat\u0103 un <\/span><b>hormon care joac\u0103 un rol crucial \u00een s\u0103n\u0103tatea organismului, <\/b><span style=\"font-weight: 400;\">organismul nostru nu poate produce majoritatea acestora \u00een cantit\u0103\u021bile necesare. Prin urmare, trebuie s\u0103 le inger\u0103m \u00een mod regulat prin dieta noastr\u0103. Cu toate acestea, este adev\u0103rat c\u0103 microbiomul nostru intestinal poate ajuta la producerea unor vitamine, precum vitamina B12 sau vitamina K. Interesant este c\u0103 organismul nostru poate produce \u0219i o anumit\u0103 cantitate de vitamina B3 din aminoacidul triptofan. <\/span><span style=\"font-weight: 400;\">[2] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-weight: 400;\">Cu toate acestea, dac\u0103 nu reu\u0219i\u021bi s\u0103 atinge\u021bi cantitatea necesar\u0103, sunte\u021bi expu\u0219i riscului de deficit de vitamine. <\/span><b>Suplimentele nutritive<\/b><span style=\"font-weight: 400;\"> pot ajuta, de asemenea, la aportul de vitamine. Este recomandat s\u0103 le lua\u021bi, de exemplu, dac\u0103 dieta voastr\u0103 <\/span><b>nu include suficiente fructe, legume \u0219i alte alimente integrale<\/b><span style=\"font-weight: 400;\">, care sunt principala surs\u0103 de vitamine \u0219i al\u021bi micronutrien\u021bi valoro\u0219i. \u00cen plus, suplimentele de vitamine sunt la fel de populare \u00een r\u00e2ndul persoanelor care, indiferent de motiv, elimin\u0103 diferite grupuri de alimente. Acestea pot include cereale, produse de patiserie, leguminoase, carne, lactate, ou\u0103 \u0219i a\u0219a mai departe. Suplimentele de vitamine sunt, de asemenea, adesea c\u0103utate de persoanele care urmeaz\u0103 un <\/span><b>regim de sl\u0103bire<\/b><span style=\"font-weight: 400;\">, care ar putea s\u0103 nu poat\u0103 ingera \u00een mod adecvat micronutrien\u021bii prin diet\u0103 din cauza unui aport sc\u0103zut de calorii. <\/span><span style=\"font-weight: 400; color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u00cen contextul vitaminelor, \u00eent\u00e2lnim adesea trei concepte importante:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b>Avitaminoza<\/b><span style=\"font-weight: 400;\"> \u2013 o afec\u021biune care const\u0103 \u00een deficit de una sau mai multe vitamine. De exemplu, deficitul de vitamina C provoac\u0103 scorbut, iar deficitul de vitamina B1 provoac\u0103 beriberi (o boal\u0103 a sistemului nervos). Poate pune \u00een pericol \u00een mod semnificativ s\u0103n\u0103tatea \u0219i chiar via\u021ba cuiva.<\/span><\/li>\n\n\n\n<li><b>Hipovitaminoza<\/b><span style=\"font-weight: 400;\"> &#8211; aceasta este o form\u0103 mai u\u0219oar\u0103 de avitaminoz\u0103, care apare mai des dec\u00e2t avitaminoza \u00een sine.<\/span><\/li>\n\n\n\n<li><b>Hipervitaminoza<\/b><span style=\"font-weight: 400;\"> &#8211; o afec\u021biune \u00een care o persoan\u0103 sufer\u0103 de un exces de una sau mai multe vitamine.<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cauzele hipovitaminozei \u0219i avitaminozei:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lipsa de vitamine \u00een diet\u0103<\/li>\n\n\n\n<li>absorb\u021bia insuficient\u0103 a vitaminelor \u00een sistemul digestiv (de exemplu, din cauza bolii)\n<\/li>\n\n\n\n<li>nevoie crescut\u0103 de vitamine \u00een organism (de exemplu, \u00een timpul efortului fizic crescut, cre\u0219tere, convalescen\u021ba)\n<\/li>\n\n\n\n<li>efectul antinutrien\u021bilor (substan\u021be care afecteaz\u0103 absorb\u021bia sau func\u021bia vitaminelor)\n\n<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1124x749.jpeg\" alt=\"Cauzele hipovitaminozei \u0219i avitaminozei\" class=\"wp-image-335172\" style=\"width:843px;height:562px\" title=\"Cauzele hipovitaminozei \u0219i avitaminozei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_clasificam_vitaminele\"><\/span>Cum clasific\u0103m vitaminele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-weight: 400;\">Vitaminele sunt cel mai frecvent clasificate ca:<\/span><span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Vitaminele liposolubile<\/strong> &#8211; \u00een organism, acestea c\u0103l\u0103toresc legate de gr\u0103simea din alimentele pe care le consuma\u021bi c\u0103tre tractul digestiv, unde sunt <strong>absorbite prin peretele intestinal<\/strong>. Dup\u0103 absorb\u021bia cu succes \u00een organism, aceste vitamine sunt <strong>stocate, form\u00e2ndu-\u0219i astfel rezervele<\/strong>. Vitaminele sunt stocate, spre exemplu, \u00een membranele celulare, \u00een \u021besutul adipos sau \u00een ficat pentru o utilizare ulterioar\u0103 \u0219i pot fi apoi eliminate \u00een cantit\u0103\u021bi mai mici, la fel cum se \u00eent\u00e2mpl\u0103 \u0219i cu alte gr\u0103simi.<\/li>\n\n\n\n<li><strong>Vitaminele solubile \u00een ap\u0103<\/strong> &#8211; se dizolv\u0103 \u00een ap\u0103, se absorb u\u0219or \u0219i nu au nevoie de gr\u0103sime pentru a face acest lucru, deoarece pur \u0219i simplu intr\u0103 \u00een organism, \u00ee\u0219i duc la \u00eendeplinire sarcinile, iar orice exces este excretat prin urin\u0103. Spre deosebire de grupul de vitamine solubile \u00een gr\u0103simi, <strong>organismul uman nu le stocheaz\u0103 pe acestea<\/strong>. Totu\u0219i, o excep\u021bie important\u0103 este vitamina B12, pe care organismul uman o depoziteaz\u0103 \u00een ficat \u0219i care ar trebui s\u0103 reziste la o persoan\u0103 obi\u0219nuit\u0103 \u00eentre 1 \u0219i 2 ani. Astfel, deficien\u021ba sa devine evident\u0103 mult mai t\u00e2rziu dec\u00e2t \u00een cazul altor vitamine solubile \u00een ap\u0103. <span style=\"color: #ff6600;\">[16]<\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ce afecteaz\u0103 necesarul general de vitamine?<\/h3>\n\n\n\n<p>Cu toate acestea, nu uita\u021bi c\u0103 <strong>necesarul zilnic de vitamine este influen\u021bat de mai mul\u021bi factori<\/strong>, printre care amintim: <span style=\"color: #ff6600;\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sex<\/li>\n\n\n\n<li>v\u00e2rst\u0103<\/li>\n\n\n\n<li>medica\u021bie<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">aportul de energie<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stres<\/a><\/li>\n\n\n\n<li>nivelul de activitate fizic\u0103<\/li>\n\n\n\n<li>sarcin\u0103 \u0219i menstrua\u021bie<\/li>\n\n\n\n<li>genetic\u0103<\/li>\n\n\n\n<li>boli<\/li>\n\n\n\n<li>cre\u0219tere \u0219i dezvoltare<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vitaminele_functii_surse_aportul_zilnic_recomandat_semne_de_carente_si_exces\"><\/span>Vitaminele: func\u021bii, surse, aportul zilnic recomandat, semne de caren\u021be \u0219i exces<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pentru a \u00een\u021belege <strong>importan\u021ba vitaminelor<\/strong>, s\u0103 arunc\u0103m o privire mai atent\u0103 asupra <strong>func\u021biei lor \u00een organism \u0219i a surselor<\/strong> din care le pute\u021bi ob\u021bine. Desigur, v\u0103 vom oferi \u0219i informa\u021bii despre cum s\u0103 recunoa\u0219te\u021bi un <strong>exces sau un deficit<\/strong> al fiec\u0103rei vitamine \u00een parte. Pentru a v\u0103 veni \u00een ajutor, am ad\u0103ugat \u0219i valorile zilnice recomandate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vom sublinia valorile zilnice recomandate ale nutrien\u021bilor de interes conform metodologiilor Autorit\u0103\u021bii Europene pentru Siguran\u021ba Alimentar\u0103 (<strong>EFSA<\/strong>) \u0219i vom compara aceste valori cu cele mai recente valori de referin\u021b\u0103 ale Societ\u0103\u021bii de Nutri\u021bie vorbitoare de limb\u0103 german\u0103 (<strong>DACH<\/strong>). \u00cen plus, vom indica \u00eentotdeauna cantitatea care este recomandat\u0103 pentru un adult obi\u0219nuit.<\/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\">Cum s\u0103 \u00een\u021belege\u021bi unit\u0103\u021bile care sunt enumerate pentru vitamine?<\/h3>\n\n\n\n<p>Atunci c\u00e2nd c\u0103uta\u021bi con\u021binutul de vitamine pe ambalajul diferitelor produse, pute\u021bi vedea, de exemplu, literele IU, mg sau \u03bcg. \u0218ti\u021bi ce \u00eenseamn\u0103 acestea? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u03bcg (mcg) <\/strong>\u2013<strong> microgram,<\/strong> 1 000\u03bcg este 1mg<\/li>\n\n\n\n<li><strong>mg <\/strong>\u2013<strong> milligram,<\/strong> 1g este 1000mg<\/li>\n\n\n\n<li><strong>IU (International unit)<\/strong> nu se bazeaz\u0103 pe greutate, ci depinde de cantitatea de substan\u021b\u0103 activ\u0103, de exemplu, cu vitamina D &#8211; 40 UI corespunde la 1\u03bcg (2,5\u03bcg este 100 UI).<\/li>\n\n\n\n<li><strong>mg NE\/MJ<\/strong> &#8211; echivalentul substan\u021bei \u00een mg la 1000 kJ. Dac\u0103 o vitamin\u0103 este dat\u0103 ca 0,8 mg NE\/MJ, \u00eenseamn\u0103 c\u0103 pentru un consum de referin\u021b\u0103 al unui adult mediu de 2000 kcal (8 368 kJ) ar trebui s\u0103 lua\u021bi aproximativ 6,7 mg pe zi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Informatii_de_baza_privind_vitaminele_liposolubile\"><\/span>Informa\u021bii de baz\u0103 privind vitaminele liposolubile<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proprietatea cheie a<strong> vitaminelor A, D, E, K este c\u0103 acestea sunt cel mai bine absorbite \u00eempreun\u0103 cu gr\u0103simile din alimenta\u021bie<\/strong>. \u00cen organism, acestea sunt apoi depozitate \u00een membranele celulare, \u021besutul adipos \u0219i ficat. Acest lucru le diferen\u021biaz\u0103 \u0219i de vitaminele solubile \u00een ap\u0103, al c\u0103ror exces este excretat prin urin\u0103. Astfel, \u00een cazuri extreme, exist\u0103 riscul de toxicitate a vitaminelor liposolubile (prin aport \u0219i acumulare excesiv\u0103)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru poate ap\u0103rea, spre exemplu, la persoanele care tr\u0103iesc deasupra Cercului Arctic care consum\u0103 cantit\u0103\u021bi mari de alimente bogate \u00een vitamina A, cum ar fi ficatul. \u0218tia\u021bi c\u0103 un \u00eentreg ficat de urs polar con\u021bine suficient\u0103 vitamina A pentru a ucide p\u00e2n\u0103 la 52 de adul\u021bi? Pe de alt\u0103 parte, o deficien\u021b\u0103 a acestor vitamine devine evident\u0103 abia dup\u0103 c\u00e2teva s\u0103pt\u0103m\u00e2ni sau luni, deoarece organismul apeleaz\u0103 mai \u00eent\u00e2i la depozitele pe care le-a acumulat \u0219i abia apoi se instaleaz\u0103 deficien\u021ba.&nbsp;<span style=\"color: #ff6600;\">[27]<\/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\" id=\"vitamin-a\">Vitamina A (retinol)<\/h3>\n\n\n\n<p>\u00cen spatele numelui de vitamina A se afl\u0103 un grup de retinoizi care includ retinol, retinin\u0103 \u0219i ester retinilic. <strong>Sursele sale sunt \u0219i pigmen\u021bii alfa-caroten \u0219i <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/beta-carotene-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">beta-caroten<\/a><\/strong>&nbsp;(provitamina A, din care se formeaz\u0103 \u00eens\u0103\u0219i vitamina A). Al\u021bi carotenoizi, cum ar fi<strong> licopenul sau luteina<\/strong>, <strong>nu sunt transforma\u021bi<\/strong> \u00een vitamina A. Aceasta reprezint\u0103, de asemenea, un antioxidant important care ajut\u0103 la <strong>protejarea celulelor<\/strong> \u00eempotriva stresului oxidativ. \u00cen alimenta\u021bia noastr\u0103, vitamina A se g\u0103se\u0219te sub dou\u0103 forme &#8211; retinolul \u0219i esterii s\u0103i din surse animale \u0219i carotenoizii de provitamina A din surse vegetale. \u00cen suplimentele alimentare, vitamina A poate fi g\u0103sit\u0103 sub form\u0103 de retinoli \u0219i esterii s\u0103i (de exemplu, acetat de retinil) sau sub form\u0103 de, spre exemplu, beta-caroten. Diferitele forme de vitamina A sunt esen\u021biale pentru o vedere s\u0103n\u0103toas\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4\u20136] [20] [31\u201332]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Vitamina A are rol \u00een specializarea celulelor \u0219i este, de asemenea, important\u0103 pentru metabolismul fierului. \u00cen plus, contribuie la men\u021binerea s\u0103n\u0103t\u0103\u021bii mucoaselor, a pielii \u0219i a vederii \u0219i este important\u0103 \u0219i pentru sistemul imunitar.<\/li>\n\n\n\n<li><strong>Surse<\/strong>: ficat \u0219i alte organe, pe\u0219te (ulei de pe\u0219te), unt, br\u00e2nz\u0103, g\u0103lbenu\u0219uri de ou, morcovi, dovleac, cartofi dulci, legume cu frunze verzi (sursele vegetale ajut\u0103 \u00een special la suplimentarea cu carotenoizi)<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 650\u03bcg pentru femei, 750\u03bcg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 de DACH<\/strong>: 700 \u00b5g pentru femei, 850 \u00b5g pentru majoritatea popula\u021biei de b\u0103rba\u021bi adul\u021bi<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: dificult\u0103\u021bi de vedere \u00een lumin\u0103 slab\u0103 (orbire nocturn\u0103), piele uscat\u0103<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: grea\u021b\u0103, dureri de cap, oboseal\u0103, pierderea poftei de m\u00e2ncare, ame\u021beli \u0219i piele uscat\u0103<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre modul \u00een care beta-carotenul se transform\u0103 \u00een vitamina A \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/beta-carotenul-o-sursa-vegetala-de-vitamina-a-benefica-nu-doar-pentru-ochi-si-piele\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Beta-caroten &#8211; o surs\u0103 vegetal\u0103 de vitamine pentru ochi \u0219i piele<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1124x749.jpg\" alt=\"Vitamina A (retinol) \u0219i func\u021biile sale\" class=\"wp-image-335186\" style=\"width:843px;height:562px\" title=\"Vitamina A (retinol) \u0219i func\u021biile sale\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_8682-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-d\"> Vitamina D (calciferol)<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamina D sau calciferol<\/strong><\/a>, este adesea denumit\u0103 vitamina \u201esoarelui\u201d. Deficien\u021ba acesteia este posibil\u0103 mai ales \u00een <strong>lunile de iarn\u0103<\/strong>, c\u00e2nd oamenii \u00ee\u0219i expun pielea mai pu\u021bin la soare \u0219i petrec mai mult timp \u00een interior. Vitamina D se g\u0103se\u0219te \u00een dou\u0103 forme biodisponibile diferite \u00een alimente \u0219i suplimente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Forme de vitamina D:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vitamina D2 (ergocalciferol)<\/strong> &#8211; de origine vegetal\u0103 \u0219i mai pu\u021bin biodisponibil\u0103<\/li>\n\n\n\n<li><strong>Vitamina D3 (colecalciferol)<\/strong> &#8211; de origine animal\u0103, singurele surse vegetale de vitamina D3 sunt lichenii, precum <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d3-purasana.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mu\u0219chiul de ren<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 ar fi s\u0103 compar\u0103m vitamina D2 \u0219i D3, vitamina D3 ar fi mai valoroas\u0103 pentru corpul uman, deoarece cre\u0219te eficient nivelul de vitamina D din s\u00e2nge.<span style=\"color: #ff6600;\">&nbsp;[2] [4-6] [21] [28] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Vitamina D este implicat\u0103 \u00een diviziunea celular\u0103 \u00een organism. \u00cen plus, are un efect pozitiv asupra bunei func\u021bion\u0103ri a imunit\u0103\u021bii, asupra s\u0103n\u0103t\u0103\u021bii din\u021bilor, oaselor \u0219i mu\u0219chilor, contribuind \u0219i la absorb\u021bia corect\u0103 a calciului \u0219i a fosforului, care este legat\u0103 de buna func\u021bionare a sistemului osos. Acesta din urm\u0103 este deosebit de important pentru persoanele \u00een v\u00e2rst\u0103, care prezint\u0103 un risc mai mare de c\u0103z\u0103turi \u0219i de a dezvolta fracturi.<\/li>\n\n\n\n<li><strong>Surse<\/strong>: dac\u0103 dori\u021bi s\u0103 cre\u0219te\u021bi produc\u021bia de vitamina D din organism, ave\u021bi nevoie de expunerea regulat\u0103 la lumina soarelui, care con\u021bine raze UVB. Acest lucru se datoreaz\u0103 faptului c\u0103 declan\u0219eaz\u0103 o reac\u021bie \u00een care precursorul vitaminei D (dehidrocolesterolul) este transformat \u00een vitamina D3, \u00eens\u0103 nu uita\u021bi de faptul c\u0103 protec\u021bia solar\u0103 sub form\u0103 de creme blocheaz\u0103 aceste raze. De asemenea, aportul de ciuperci, macrou, <a href=\"https:\/\/gymbeam.ro\/sardine-in-ulei-de-masline-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a>, <a href=\"https:\/\/gymbeam.ro\/ton-in-ulei-de-masline-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ton<\/a>, uleiuri de pe\u0219te, ulei de pe\u0219te marin \u0219i ficat poate fi de folos.<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA:<\/strong> 15\u03bcg<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 20\u03bcg (\u00een absen\u021ba form\u0103rii endogene din radia\u021biile UV de la soare)<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: poate provoca rahitism, oase deformate, cre\u0219tere \u00eent\u00e2rziat\u0103 \u0219i din\u021bi moi la copii, densitate osoas\u0103 sc\u0103zut\u0103 (osteomalacie, osteoporoz\u0103) \u0219i carii dentare la adul\u021bi<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: pierderea poftei de m\u00e2ncare, grea\u021b\u0103, v\u0103rs\u0103turi, sete excesiv\u0103, senza\u021bia de sl\u0103biciune \u00een corp, dureri articulare, modific\u0103ri ale nivelului de calciu \u0219i fosfor din s\u00e2nge<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre vitamina D \u0219i func\u021biile sale, nu rata\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-d-si-tot-ce-trebuie-sa-stiti-despre-ea\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamina D \u0219i tot ce trebuie s\u0103 \u0219ti\u021bi despre aceasta.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-1124x749.jpg\" alt=\"Vitamina D (calciferol)\" class=\"wp-image-335205\" style=\"width:843px;height:562px\" title=\"Vitamina D (calciferol)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Copy-of-IMG-20200210-WA0018.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-e\">Vitamina E (tocoferoli \u0219i tocotrienoli)<\/h3>\n\n\n\n<p>Exist\u0103 de fapt <strong>8 compu\u0219i diferi\u021bi<\/strong> care se \u00eencadreaz\u0103 sub denumirea de <strong><a href=\"https:\/\/gymbeam.ro\/vitamina-e-60-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina E<\/a><\/strong>, \u00een special 4 tocoferoli \u0219i 4 tocotrienoli, fiecare av\u00e2nd o biodisponibilitate diferit\u0103 pentru organism. Aceste grupuri de compu\u0219i se caracterizeaz\u0103 printr-o <strong>activitate antioxidant\u0103<\/strong> semnificativ\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4\u20136] [22\u201323] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bie<\/strong>: Func\u021bia principal\u0103 a vitaminei E este de a proteja celulele \u00eempotriva stresului oxidativ.<\/li>\n\n\n\n<li>Surse: legume cu frunze verzi, <a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a>, m\u0103sline, avocado, g\u0103lbenu\u0219uri de ou, uleiuri vegetale, ficat, cereale integrale<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 11 mg pentru femei, 13 mg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 12 mg pentru majoritatea popula\u021biei feminine, 12-15 mg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: sl\u0103biciune muscular\u0103, tulbur\u0103ri de vedere, acnee, probleme de coordonare muscular\u0103, tulbur\u0103ri de reproducere (rar, mai mult \u00een \u021b\u0103rile \u00een curs de dezvoltare)<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: poten\u021biala agravare a coagul\u0103rii s\u00e2ngelui<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-k\">Vitamina K (filochinon\u0103, menachinon\u0103)<\/h3>\n\n\n\n<p>Vitamina K poate fi g\u0103sit\u0103, spre exemplu, \u00een alimentele animale \u0219i fermentate, dar este produs\u0103 \u0219i de bacteriile din intestinul uman, ajut\u00e2nd organismul nostru s\u0103 ob\u021bin\u0103 un aport suficient.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\"><strong>Forme de vitamina K:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Filochinona (vitamina K1)<\/strong> este principala form\u0103 de vitamina K, care se g\u0103se\u0219te \u00een principal \u00een legumele cu frunze verzi<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Menachinonele (vitamina K2)<\/strong><\/a>&nbsp;sunt predominant de origine bacterian\u0103 \u0219i sunt prezente \u00een cantit\u0103\u021bi mici \u00een diverse alimente animale \u0219i fermentate. Cu toate acestea, sunt produse \u0219i de bacteriile intestinale (microbiom).<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fiecare dintre aceste forme domin\u0103 \u00eentr-un tip diferit de hran\u0103. <span style=\"color: #ff6600;\">[2] [4\u20136] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Vitamina K este esen\u021bial\u0103 pentru coagularea normal\u0103 a s\u00e2ngelui \u0219i pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii oaselor.<\/li>\n\n\n\n<li><strong>Surse<\/strong>: broccoli, legume cu frunze verzi, p\u0103trunjel, varz\u0103 de Bruxelles, fasole verde, maz\u0103re, spanac, ficat, vit\u0103 \u0219i porc<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 70\u03bcg<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 60\u201365\u03bcg pentru femei, 79\u201380\u03bcg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: tendin\u021b\u0103 de s\u00e2ngerare, coagulare redus\u0103 a s\u00e2ngelui, risc crescut de osteoporoz\u0103<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: nedeterminate, persoanele care iau diluan\u021bi pentru s\u00e2nge (de exemplu, Warfarin\u0103) nu ar trebui s\u0103 aib\u0103 fluctua\u021bii mari \u00een aportul de aceast\u0103 vitamin\u0103 pentru ca medicamentul s\u0103 func\u021bioneze corect \u0219i, \u00een special, ar trebui s\u0103 evite consumul excesiv.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre vitamina K \u0219i func\u021biile sale, nu rata\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-k2-o-vitamina-mai-putin-cunoscuta-dar-cu-multe-efecte-pozitive-asupra-sanatatii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina k2: o vitamin\u0103 mai pu\u021bin cunoscut\u0103 dar cu multe efecte pozitive asupra s\u0103n\u0103t\u0103\u021bii<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"828\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-1124x828.jpg\" alt=\"Forme de vitamina K\" class=\"wp-image-335219\" style=\"width:843px;height:621px\" title=\"Forme de vitamina K\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-1124x828.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1-400x295.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/iStock-495023322_1.jpg 1193w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Informatii_de_baza_privind_vitaminele_solubile_in_apa\"><\/span>Informa\u021bii de baz\u0103 privind vitaminele solubile \u00een ap\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum sugereaz\u0103 \u0219i numele, aceste vitamine se dizolv\u0103 \u00een ap\u0103, deci nu au nevoie de gr\u0103sime pentru a face acest lucru. Toate <a href=\"https:\/\/gymbeam.ro\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitaminele din grupul B<\/strong><\/a>&nbsp;<strong>\u0219i vitamina C<\/strong> apar\u021bin acestei categorii. \u00cen plus, organismul nu le poate stoca \u00een cantit\u0103\u021bi mari, acesta fiind \u0219i motivul pentru care aportul zilnic regulat este at\u00e2t de important. Unele vitamine din acest grup sunt sensibile la c\u0103ldur\u0103, iar dac\u0103 g\u0103ti\u021bi carne sau legume \u00een ap\u0103, folosi\u021bi \u0219i bulion, ca s\u0103 nu v\u0103 lipsi\u021bi de vitamine importante.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b1\">Vitamina B1 (tiamin\u0103)<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.ro\/vitamina-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamina B1 sau tiamina<\/a><\/strong>&nbsp;este unul dintre nutrien\u021bii esen\u021biali care sunt necesari organismului uman, fiind num\u0103rul unu pentru c\u0103 a fost prima vitamin\u0103 care a fost izolat\u0103. Corpul nostru are nevoie de ea, spre exemplu, pentru a <strong>produce energie sub form\u0103 de ATP<\/strong> (din nutrien\u021bi esen\u021biali) care ne alimenteaz\u0103 activit\u0103\u021bile zilnice, fie c\u0103 este vorba de activit\u0103\u021bi sportive sau normale. O deficien\u021b\u0103 a acestei vitamine poate provoca boala beriberi, care se caracterizeaz\u0103 prin oboseal\u0103 extrem\u0103, probleme ale sistemului cardiovascular sau ale sistemului nervos, muscular \u0219i digestiv.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4\u20136] [7\u20138] [29] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Vitamina B1 este implicat\u0103 \u00een metabolism, care este important pentru produc\u021bia de energie. \u00cen plus, are un efect benefic asupra bunei func\u021bion\u0103ri a sistemului nervos \u0219i a psihicului. Nu \u00een ultimul r\u00e2nd, contribuie la buna func\u021bionare a inimii.<\/li>\n\n\n\n<li><strong>Surse<\/strong>: <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-floarea-soarelui-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semin\u021be de floarea soarelui<\/a>, ciuperci, fasole, linte, spanac, maz\u0103re, ton, <a href=\"https:\/\/gymbeam.ro\/cereale-si-mixuri-de-cereale\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cereale integrale<\/a>, nuci, leguminoase, carne de porc, ficat, drojdie<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 0,1 mg NE\/MJ (pentru un aport de 2000 kcal aceasta este 0,84 mg)<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 1 mg pentru femei, 1,1 &#8211; 1,3 mg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: arsuri la picioare, sl\u0103biciune a membrelor, umfl\u0103turi, b\u0103t\u0103i rapide ale inimii, lips\u0103 de apetit, grea\u021b\u0103, oboseal\u0103 \u0219i probleme digestive<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: nedeterminate<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/b-complex.jpg\" alt=\"Vitamina B1 (tiamin\u0103)\" class=\"wp-image-335236\" style=\"width:843px;height:562px\" title=\"Vitamina B1 (tiamin\u0103)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/b-complex.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/b-complex-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b2\">Vitamina B2 (riboflavin\u0103)<\/h3>\n\n\n\n<p><strong>Vitamina B2 sau riboflavina<\/strong> este un pigment natural galben care se caracterizeaz\u0103 prin stabilitatea temperaturii. Aceasta particip\u0103 la reac\u021biile enzimelor din sistemul antioxidant, iar majoritatea alimentelor care con\u021bin vitamina B2 sunt de <strong>origine animal\u0103<\/strong>. \u00cen cazul supliment\u0103rii cu doze mai mari de vitamina B2, pute\u021bi observa, spre exemplu, c\u0103 urina voastr\u0103 are o culoare galben\u0103. Acest lucru este perfect natural \u0219i este doar o chestiune de eliminare a excesului de aceast\u0103 vitamin\u0103 din organism. Atunci c\u00e2nd este expus\u0103 la lumina UV, riboflavina va fi fluorescent\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Persoanele vegetariene \u0219i vegane ar trebui s\u0103 acorde o aten\u021bie sporit\u0103 acestei vitamine. Pute\u021bi afla mai multe despre nutrien\u021bii care le lipsesc veganilor \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-nutrienti-le-lipsesc-cel-mai-des-veganilor-si-cum-pot-fi-completati2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Care sunt nutrien\u021bii care le lipsesc cel mai des veganilor \u0219i cum s\u0103-i suplimenteze?<\/strong><\/a><span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4\u20136] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Vitamina B2 din organism contribuie la metabolism, care este important pentru produc\u021bia de energie. \u00cen plus, are un impact benefic \u0219i asupra psihicului, metabolismului corect al fierului \u0219i, de asemenea, protejeaz\u0103 celulele \u00eempotriva stresului oxidativ. Pe l\u00e2ng\u0103 aceasta, contribuie la men\u021binerea s\u0103n\u0103t\u0103\u021bii membranelor mucoase, a globulelor ro\u0219ii, a pielii, a vederii \u0219i, de asemenea, ajut\u0103 la reducerea senza\u021biei de oboseal\u0103 \u0219i epuizare.<\/li>\n\n\n\n<li><strong>Surse<\/strong>: drojdie, ficat, lapte, iaurt, ou\u0103, carne, pe\u0219te, leguminoase, muguri de cereale<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 1,6 mg<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 1-1,1 mg pentru femei, 1,3-1,4 mg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: col\u021burile buzelor cr\u0103pate, conjunctivit\u0103, sensibilitate la lumin\u0103, inflama\u021bie \u00een interiorul gurii, pierderea poftei de m\u00e2ncare, oboseal\u0103, inflama\u021bie a pielii \u0219i a mucoaselor, c\u0103derea p\u0103rului, probleme cu tiroida, probleme de reproducere, degenerarea ficatului \u0219i a sistemului nervos<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: afectarea ficatului<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b3\">Vitamina B3 (niacin\u0103)&nbsp;<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/vitamina-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina B3 sau niacina<\/strong><\/a>&nbsp;(numit\u0103 \u0219i nicotinamid\u0103 sau vitamina PP) este important\u0103 pentru fiecare celul\u0103 din corpul uman. Toate \u021besuturile care absorb niacina o <strong>transform\u0103 ulterior \u00een forma sa principal\u0103 activ\u0103 metabolic<\/strong> numit\u0103 coenzima nicotinamid\u0103 adenin dinucleotid\u0103 (<strong>NAD<\/strong>). Aceasta din urm\u0103 este important\u0103 pentru peste 400 de enzime din organism, mai mult dec\u00e2t orice alt\u0103 coenzim\u0103 derivat\u0103 din vitamine. NAD poate fi apoi transformat\u0103 \u00eentr-o alt\u0103 form\u0103 activ\u0103, care se nume\u0219te coenzima nicotinamid\u0103 adenin dinucleotide fosfat (<strong>NADP<\/strong>). De asemenea, este important de men\u021bionat faptul c\u0103 niacina poate fi <strong>par\u021bial sintetizat\u0103 din aminoacidul triptofan<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4\u20136] [9] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Chiar \u0219i vitamina B3 are un efect asupra metabolismului adecvat, care este important pentru produc\u021bia de energie. \u00cen plus, are rol \u0219i asupra sistemului nervos, a psihicului, ajut\u0103 la reducerea senza\u021bia de oboseal\u0103 \u0219i epuizare \u0219i contribuie la men\u021binerea s\u0103n\u0103t\u0103\u021bii pielii \u0219i a mucoaselor.<\/li>\n\n\n\n<li>Surse: ficat de vit\u0103, piept de pui, <a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a>, cartofi, nuci, drojdie, cereale, muguri de cereale, sparanghel, arahide, orez brun, porumb, legume cu frunze verzi, cartofi, linte.<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 de EFSA<\/strong>: 1,6 mg NE\/MJ (pentru un aport de 2000 kcal aceasta este 13,4 mg)<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 11-13mg pentru femei, 14-16mg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: dermatit\u0103 (pelagra), diaree, demen\u021b\u0103, gastrit\u0103<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: \u00eenro\u0219irea fe\u021bei, m\u00e2nc\u0103rime, probleme digestive<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b5\">Vitamina B5 (acid pantotenic) <\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/acid-pantotenic-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina B5 sau acidul pantotenic<\/strong><\/a>&nbsp;este un nutrient esen\u021bial care apare <strong>\u00een mod natural \u00een aproape toate alimentele de origine vegetal\u0103 \u0219i animal\u0103<\/strong>. Func\u021bia sa principal\u0103 \u00een corpul uman este sinteza coenzimei A \u0219i a proteinei purt\u0103toare acil. Ambele componente sunt <strong>importante pentru sinteza acizilor gra\u0219i \u0219i pentru metabolismul energetic<\/strong>. Aceast\u0103 vitamin\u0103 se g\u0103se\u0219te \u00een mod natural \u00een aproape toate alimentele, astfel \u00eenc\u00e2t deficien\u021ba ei este relativ rar\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4\u20136] [10] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Vitamina B5 contribuie la sinteza si metabolismul corect al hormonilor steroizi vitamina D \u0219i a unor neurotransmi\u021b\u0103tori. \u00cen plus, ajut\u0103 la reducerea senza\u021biei de oboseal\u0103 \u0219i epuizare \u0219i sus\u021bine performan\u021ba mintal\u0103 s\u0103n\u0103toas\u0103. De asemenea, contribuie la metabolismul adecvat, important pentru produc\u021bia de energie.<\/li>\n\n\n\n<li><strong>Surse:<\/strong> ficat de vit\u0103, carne slab\u0103, piept de pui, ton, ou\u0103, broccoli, linte, maz\u0103re, avocado, gr\u00e2u integral, ciuperci.<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 5 mg<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 5 mg<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: furnic\u0103turi la picioare, tulbur\u0103ri nervoase, c\u0103derea p\u0103rului, dureri de cap, oboseal\u0103, iritabilitate, tulbur\u0103ri de somn<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: grea\u021b\u0103, arsuri la stomac, diaree<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/DIZllOa0yvKmlemlVrUaKrDI6TNWRLp5ADnbOQNayKH4d5DMS0DDAys5roSny93IAkn3Xx7ITkhdKOuuWJz8gMl8UsMO-5lBMOQhkT1Tvcb8WlyUemJ_yIGIzWv4usl_LogmGvR1\" alt=\"\" title=\"Vitamina B6 (piridoxin\u0103)\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"vitamin-b6\">Vitamina B6 (piridoxin\u0103)<\/h3>\n\n\n\n<p><strong>Vitamina B6 este cunoscut\u0103 \u0219i sub numele de piridoxin\u0103<\/strong>, aceasta fiind denumirea generic\u0103 pentru trei (sau respectiv \u0219ase) compu\u0219i cu activitate de vitamina B6. \u00cen mod specific, acestea sunt <strong>piridoxal, piridoxin\u0103, piridoxamin\u0103<\/strong> \u0219i formele lor fosforilate respective. Dintr-o substan\u021b\u0103 se pot forma \u00eenc\u0103 doi compu\u0219i, deci nu este nevoie s\u0103 urm\u0103ri\u021bi aportul specific al fiec\u0103rui compus \u00een parte. \u00cen organism, vitamina B6 este implicat\u0103 \u00een <strong>descompunerea glicogenului<\/strong> (care este necesar pentru energie pentru performan\u021ba sportiv\u0103), \u00een func\u021bionarea sistemului nervos, \u00een produc\u021bia de neurotransmi\u021b\u0103tori \u0219i hormoni steroizi.&nbsp;<span style=\"color: #ff6600;\">[2] [4-6] [11] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-2e609de3-7ae1-40d7-a749-42998a850b52\">\n<li><strong>Func\u021bii<\/strong>: contribuie, spre exemplu, la reglarea activit\u0103\u021bii hormonale, la buna func\u021bionare a imunit\u0103\u021bii \u0219i la producerea optim\u0103 a celulelor sanguine. \u00cen plus, ajut\u0103 la reducerea senza\u021biei de oboseal\u0103 \u0219i epuizare, sus\u021bine func\u021bionarea psihicului, a sistemului nervos \u0219i, de asemenea, contribuie la metabolismul important pentru produc\u021bia de energie.<\/li>\n\n\n\n<li><strong>Surse<\/strong>: carne slab\u0103, ou\u0103, leguminoase, drojdie, organe, gr\u00e2u integral, orez brun, legume cu frunze verzi, semin\u021be de floarea soarelui, cartofi, banane, p\u0103str\u0103v<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 1,6 mg pentru femei, 1,7 mg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 1,4 mg pentru femei, 1,6 mg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: inflama\u021bie a pielii \u0219i a sistemului digestiv, insomnie, confuzie, nervozitate, depresie, anemie, iritabilitate<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: simptome neurologice dureroase<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b7\">Vitamina B7 (biotin\u0103, vitamina H)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/d-biotina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina B7<\/strong><\/a> poate fi cunoscut\u0103 \u0219i sub denumirea de <strong>vitamina H sau biotin\u0103<\/strong>. Nu este o coinciden\u021b\u0103 c\u0103 biotina, ca \u0219i cuv\u00e2nt, este similar\u0103 cu bios, care \u00ee\u0219i are originea \u00een Grecia Antic\u0103 \u0219i se traduce prin via\u021b\u0103. Astfel, ve\u021bi re\u021bine u\u0219or faptul c\u0103 aceasta are un impact pozitiv \u0219i asupra cre\u0219terii embrionului. \u00cen cele mai multe cazuri, aceast\u0103 vitamin\u0103 este legat\u0103 de proteinele din alimenta\u021bie. Este important\u0103 \u00een organism, deoarece influen\u021beaz\u0103 buna func\u021bionare a metabolismului tuturor macronutrien\u021bilor. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4\u20136] [12\u201313] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Biotina are efect asupra metabolismului corect al macronutrien\u021bilor \u0219i, de asemenea, asupra func\u021biei psihicului. Este deosebit de cunoscut\u0103 \u00een r\u00e2ndul femeilor, deoarece este implicat\u0103 \u0219i \u00een men\u021binerea <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-imbunatatiti-calitatea-parului-si-care-sunt-cele-mai-bune-vitamine-pentru-acesta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>s\u0103n\u0103t\u0103\u021bii p\u0103rului<\/strong><\/a>&nbsp;sau a pielii.<\/li>\n\n\n\n<li><strong>Surse<\/strong>: ficat de vit\u0103, rinichi, drojdie, ou\u0103 (g\u0103lbenu\u0219), legume cu frunze verzi, nuci, p\u00e2ine integral\u0103, avocado, zmeur\u0103, conopid\u0103, morcovi, banane \u0219i somon; aceast\u0103 vitamin\u0103 este distribuit\u0103 pe scar\u0103 larg\u0103 \u00een alimentele de origine vegetal\u0103 \u0219i animal\u0103<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 40\u03bcg<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 40\u03bcg<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: unghii casante, probleme neurologice, inflama\u021bii ale pielii, c\u0103derea p\u0103rului<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: nedeterminate<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b9\">Vitamina B9 (acid folic, folat) <\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/d-biotina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina B9<\/strong><\/a>&nbsp;<strong>este uneori numit\u0103 \u0219i acid folic sau folat<\/strong> (denumit\u0103, de asemenea, \u0219i vitamina Bc sau folacin\u0103). Totu\u0219i, acestea nu sunt una \u0219i aceea\u0219i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Folatul<\/strong> este o form\u0103 natural\u0103 a vitaminei B9 \u0219i este numele unui grup de compu\u0219i \u00eenrudi\u021bi cu propriet\u0103\u021bi nutri\u021bionale similare. Acesta se g\u0103se\u0219te \u00een mod natural \u00een alimente, se adaug\u0103 \u00een acestea sau este disponibil ca supliment alimentar.<\/li>\n\n\n\n<li><strong>Acidul folic<\/strong> este o form\u0103 sintetic\u0103 a vitaminei B9, multe alimente fiind \u00eembog\u0103\u021bite cu aceast\u0103 vitamin\u0103, la fel ca \u0219i cele mai multe suplimente alimentare.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitamina B9 joac\u0103 un rol important \u00een organism, deoarece este implicat\u0103 \u00een sinteza acizilor nucleici \u00een timpul form\u0103rii s\u00e2ngelui \u0219i are o importan\u021b\u0103 deosebit\u0103 \u00een timpul <strong>dezvolt\u0103rii \u0219i cre\u0219terii f\u0103tului<\/strong>. Acesta este \u0219i motivul pentru care femeile cresc adesea aportul acestei vitamine \u00een timpul sarcinii, deoarece acest lucru poate ajuta la reducerea riscului de defecte fetale. <span style=\"color: #ff6600;\">[2] [4-6] [14-15] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Aceast\u0103 vitamin\u0103 contribuie la cre\u0219terea \u021besutului germenilor \u00een timpul sarcinii. De asemenea, ajut\u0103 la reducerea senza\u021biei de oboseal\u0103 \u0219i epuizare, sus\u021bine sistemul imunitar, joac\u0103 un rol important \u00een procesul de diviziune celular\u0103 \u0219i are un efect benefic asupra form\u0103rii s\u00e2ngelui.<\/li>\n\n\n\n<li><strong>Surse<\/strong>: ficat, legume cu frunze verzi, sparanghel, broccoli, varz\u0103 de Bruxelles, citrice, leguminoase, cereale integrale, avocado, alune<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 330\u03bcg<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 300\u03bcg<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: anemie, num\u0103r sc\u0103zut de globule albe, num\u0103r sc\u0103zut de trombocite, senza\u021bia de sl\u0103biciune, sc\u0103dere \u00een greutate, cr\u0103p\u0103turi ale col\u021burilor gurii \u0219i buzelor, diaree, defecte ale sistemului nervos la nou-n\u0103scu\u021bi, leziuni intestinale<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: Deocamdat\u0103, nu exist\u0103 date \u0219tiin\u021bifice consistente care s\u0103 descrie \u00een mod clar efectele excesului de aceast\u0103 vitamin\u0103.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"vitamin-b12\">Vitamina B12 (cobalamina)<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/vitamina-b12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamina B12<\/strong><\/a> <strong>este cunoscut\u0103 \u0219i sub numele de cobalamin\u0103<\/strong>. Cuv\u00e2ntul \u201ecobalt\u201d din nume nu este \u00eent\u00e2mpl\u0103tor. Acest lucru se datoreaz\u0103 faptului c\u0103 exist\u0103 o leg\u0103tur\u0103 \u00een care acest oligoelement <strong>face parte din structura vitaminei B12,&nbsp;<\/strong>leg\u00e2ndu-se de proteinele din alimenta\u021bie \u0219i trebuie eliberat \u00eenainte de a putea fi absorbit. Procesul \u00eencepe cu alimentele amestecate cu saliv\u0103 \u0219i continu\u0103 prin tractul digestiv. Spre deosebire de alte vitamine B, <strong>exist\u0103 un aport de vitamina B12 pe termen lung \u00een ficat<\/strong>. Organismul este capabil s\u0103 stocheze de p\u00e2n\u0103 la 2.000 de ori cantitatea de care are nevoie \u00een fiecare zi. Prin urmare, o deficien\u021b\u0103 poate dura c\u00e2\u021biva ani pentru a se manifesta. Sursele sale sunt <strong>exclusiv produse de origine animal\u0103 \u0219i alimente \u00eembog\u0103\u021bite cu aceast\u0103 vitamin\u0103<\/strong>. Prin urmare, persoanele vegetariene \u0219i vegane pot suferi un deficit de aceast\u0103 vitamin\u0103. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4\u20136] [16\u201317] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Vitamina B12 are un efect asupra bunei func\u021bion\u0103ri a imunit\u0103\u021bii, psihicului \u0219i sistemului nervos. \u00cen plus, influen\u021beaz\u0103 \u0219i produc\u021bia de globule ro\u0219ii \u0219i joac\u0103 un rol \u00een procesul de diviziune celular\u0103.<\/li>\n\n\n\n<li><strong>Surse<\/strong>: ficat, p\u0103str\u0103v, somon, ton, ou\u0103, lactate, carne<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 4\u03bcg<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 4\u03bcg<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: se manifest\u0103 prin probleme neurologice, inflama\u021bii la nivelul gurii, anemie, oboseal\u0103, modific\u0103ri degenerative ale sistemului nervos<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: nu au fost identificate riscuri specifice de aport ridicat, vitamina B12 este \u00een general considerat\u0103 sigur\u0103 chiar \u0219i \u00een doze mari<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1124x751.jpeg\" alt=\"Vitamina B12 (cobalamina)\" class=\"wp-image-335253\" style=\"width:843px;height:563px\" title=\"Vitamina B12 (cobalamina)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1124x751.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5-1536x1027.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/IMG_7227-5.jpeg 1616w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Unde sunt celelalte vitamine din complexul B?<\/h3>\n\n\n\n<p>Probabil a\u021bi observat c\u0103 lipsesc unele numere din lista <strong>vitaminelor B<\/strong>. Acest lucru se datoreaz\u0103 faptului c\u0103 unele dintre acestea sunt clasificate ca a\u0219a-numitele pseudo vitamine. Prin urmare, nu sunt vitamine \u00een adev\u0103ratul sens al cuv\u00e2ntului, acestea fiind asem\u0103n\u0103toare ca structur\u0103 chimic\u0103 cu o vitamin\u0103, \u00eens\u0103 <strong>nu sunt substan\u021be esen\u021biale<\/strong>. <span style=\"color: #ff6600;\">[25] [31]<\/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\" id=\"vitamin-c\">Vitamina C (acid ascorbic)<\/h3>\n\n\n\n<p><strong>Vitamina C sau acidul ascorbic<\/strong> este o vitamin\u0103 solubil\u0103 \u00een ap\u0103 care este esen\u021bial\u0103 pentru buna func\u021bionare a organismului. Cel mai bun mod de a introduce aceast\u0103 vitamin\u0103 \u00een organism este consumul de <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/fructele-cate-calorii-si-ce-vitamine-si-minerale-contin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>fructe \u0219i legume<\/strong><\/a>&nbsp;<strong>crude<\/strong>. L\u0103m\u00e2ia este adesea recomandat\u0103 ca o surs\u0103 excelent\u0103 de vitamina C, dar \u0219tia\u021bi c\u0103 <strong>ardeii au o cantitate mai mare din aceast\u0103 vitamin\u0103<\/strong>? Totu\u0219i, at\u00e2ta timp c\u00e2t consuma\u021bi cantitatea optim\u0103 de fructe sau legume, nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la o deficien\u021b\u0103.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4\u20136] [18\u201319] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spre exemplu, mai ales \u00een secolul al XV-lea, acest lucru era destul de dificil pentru marinari, deoarece depindeau \u00een principal <strong>de carne<\/strong> pentru c\u0103l\u0103toriile lor lungi pe mare. Din p\u0103cate, o astfel de alimenta\u021bie monoton\u0103<strong> nu este doar s\u0103rac\u0103 \u00een necesarul de vitamina C<\/strong>. Din moment ce nu \u0219tiau ce ar putea cauza aceasta, \u0219i-au crescut f\u0103r\u0103 s\u0103 vrea <strong>riscul de scorbut<\/strong>. A\u0219adar, boala a f\u0103cut multe victime \u00een r\u00e2ndul lor, dar, din fericire, acum \u0219tim cum s\u0103 o prevenim. Scorbutul se manifest\u0103 \u00een principal prin <strong>s\u00e2ngerarea gingiilor, sub piele \u0219i \u00een organele interne<\/strong>. \u00cen zilele noastre, aceast\u0103 boal\u0103 este foarte rar\u0103, \u00eens\u0103 \u00een trecut mul\u021bi oameni au murit din cauza ei. <span style=\"color: #ff6600;\">[2] [4-6] [18-19] [31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Func\u021bii<\/strong>: Vitamina C este asociat\u0103 \u00een primul r\u00e2nd cu efectele sale benefice asupra imunit\u0103\u021bii, asupra sistemului nervos \u0219i asupra psihicului. Totu\u0219i, acestea nu sunt singurele sale func\u021bii, deoarece este implicat\u0103 \u0219i \u00een protejarea celulelor \u00eempotriva stresului oxidativ, \u00een reducerea senza\u021biei de oboseal\u0103, \u00een absorb\u021bia fierului \u0219i \u00een formarea corespunz\u0103toare a colagenului (principala protein\u0103 care alc\u0103tuie\u0219te \u021besutul conjunctiv). Acesta din urm\u0103 este important pentru piele \u0219i pentru buna func\u021bionare a din\u021bilor, oaselor, cartilajelor \u0219i vaselor de s\u00e2nge.<\/li>\n\n\n\n<li><strong>Surse:<\/strong> majoritatea fructelor \u0219i legumelor<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform EFSA<\/strong>: 11 mg pentru femei, 13 mg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Doza zilnic\u0103 recomandat\u0103 conform DACH<\/strong>: 12 mg pentru majoritatea popula\u021biei feminine, 12-15 mg pentru b\u0103rba\u021bi<\/li>\n\n\n\n<li><strong>Semne de deficien\u021b\u0103<\/strong>: v\u00e2n\u0103t\u0103i, umfl\u0103turi, p\u0103r \u0219i piele uscat\u0103, c\u0103derea p\u0103rului, dureri articulare, vindecare lent\u0103 a r\u0103nilor, oase fragile, sc\u0103derea imunit\u0103\u021bii, senza\u021bie crescut\u0103 de oboseal\u0103, s\u00e2ngerare a gingiilor, \u00een caz de deficien\u021b\u0103 profund\u0103 &#8211; scorbut, care \u00een cazuri extreme poate duce la moarte<\/li>\n\n\n\n<li><strong>Semne de exces<\/strong>: diaree, risc crescut de pietre la rinichi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Afla\u021bi mai multe despre vitamina C \u00een articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/vitamina-c-surse-dozare\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamina C: tot ce trebuie s\u0103 \u0219ti\u021bi despre ea \u00eenainte de a fi prea t\u00e2rziu.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1124x749.jpeg\" alt=\"Vitamina C (ascorbic acid)\" class=\"wp-image-335268\" style=\"width:843px;height:562px\" title=\"Vitamina C (ascorbic acid)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/MG_5422-2048x1365.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=\"Sub_ce_forme_puteti_lua_vitamine\"><\/span>Sub ce forme pute\u021bi lua vitamine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Depinde de fiecare dintre voi s\u0103 decide\u021bi cum s\u0103 v\u0103 administra\u021bi vitaminele \u00een organism. Cea mai bun\u0103 op\u021biune este s\u0103<strong> acoperi\u021bi doza zilnic\u0103 recomandat\u0103 cu o alimenta\u021bie variat\u0103 \u0219i echilibrat\u0103 care s\u0103 se joace cu toate culorile<\/strong><strong>.<\/strong> Totu\u0219i, acest lucru poate fi o problem\u0103 pentru persoanele cu deficit caloric sau pentru persoanele care evit\u0103 o anumit\u0103 grup\u0103 de alimente, indiferent de motiv, sau care au o diet\u0103 format\u0103 \u00een principal din alimente foarte procesate. Acestea pot fi foarte s\u0103race \u00een vitamine \u0219i al\u021bi micronutrien\u021bi. \u00cen acest caz, lua\u021bi \u00een considerare includerea unei <strong>supliment\u0103ri de \u00eenalt\u0103 calitate.<\/strong> Aceasta este disponibil\u0103 \u00een multe forme, astfel \u00eenc\u00e2t exist\u0103 ceva pentru toat\u0103 lumea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Forme de suplimente de vitamine:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/vitamine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Capsule \u0219i tablete<\/strong><\/a> \u2013 nu trebuie s\u0103 preg\u0103ti\u021bi nimic, doar s\u0103 le \u00eenghi\u021bi\u021bi \u0219i le pute\u021bi lua cu voi oriunde.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam-29943.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tablete efervescente<\/strong><\/a> \u2013 au \u00een mod normal un gust deosebit \u0219i pot fi incluse \u00een aportul de lichide<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-c-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Suplimente sub form\u0103 de pudr\u0103<\/strong><\/a> \u2013 au, de obicei, un gust grozav \u0219i pot fi incluse \u00een aportul de lichide.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Suplimentele sub form\u0103 de pudr\u0103<\/strong><\/a>&nbsp;\u2013 ca \u0219i tabletele efervescente, acestea pot func\u021biona ca o completare excelent\u0103 pentru aportul de ap\u0103.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/yummies-multivitamin-gymbeam.html\" class=\"ek-link\"><strong>Bomboane gumate<\/strong><\/a>&nbsp;\u2013 ideal pentru cei c\u0103rora nu le place s\u0103 \u00eenghit\u0103 pastile. Acestea pot func\u021biona \u0219i ca un tratament s\u0103n\u0103tos atunci c\u00e2nd v\u0103 este foame. Aten\u021bie \u00eens\u0103 la cantitate s\u0103 nu consuma\u021bi \u00eentregul pachet dintr-o singur\u0103 por\u021bie.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/vitamina-c\/lichida\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pic\u0103turi<\/strong><\/a> \u2013 foarte u\u0219or de folosit. Le pute\u021bi picura pe o lingur\u0103, direct \u00een gur\u0103 sau le pute\u021bi ad\u0103uga \u00een b\u0103uturi, remarc\u00e2ndu-se prin absorb\u021bia lor rapid\u0103.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/ulei-cu-vitamina-d-olmuhle-solling.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ulei<\/strong><\/a>&nbsp;\u2013 perfect \u00een special pentru vitaminele liposolubile. Poate fi consumat de unul singur, sau \u00een combina\u021bie cu alte aliment<\/li>\n\n\n\n<li>Administrarea intravenoas\u0103 &#8211; o form\u0103 de vitamine care se afl\u0103 \u00een m\u00e2inile speciali\u0219tilor. <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1.jpg\" alt=\"Forme de suplimente de vitamine:\" class=\"wp-image-335282\" style=\"width:843px;height:632px\" title=\"Forme de suplimente de vitamine:\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/najlepsi-multivitamin-1124x843-1-400x300.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=\"La_ce_sa_aveti_grija_cu_vitaminele\"><\/span>La ce s\u0103 ave\u021bi grij\u0103 cu vitaminele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd vine vorba de vitamine \u00een via\u021ba de zi cu zi, nu trebuie s\u0103 fi\u021bi deosebit de aten\u021bi la modul \u00een care le combina\u021bi. Este suficient s\u0103 v\u0103 asigura\u021bi c\u0103 nu ave\u021bi un <strong>deficit<\/strong> de una sau mai multe vitamine, pentru a nu intra \u00eentr-o stare de <strong>hipovitaminoz\u0103<\/strong>. La fel, nu este o idee bun\u0103 s\u0103 exagera\u021bi cu aportul de vitamine \u0219i s\u0103 \u00eencerca\u021bi s\u0103 lua\u021bi <strong>prea multe<\/strong> cu orice pre\u021b, deoarece acest lucru ar putea duce la <strong>hipervitaminoz\u0103<\/strong>, care poate avea simptome similare cu unele boli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, <strong>femeile \u00eens\u0103rcinate<\/strong> ar trebui s\u0103 aib\u0103 grij\u0103, deoarece <strong>valorile specifice pentru aportul de vitamine<\/strong> sunt adesea stabilite \u00een recomand\u0103rile generale. Prin urmare, nu este cazul s\u0103-\u0219i dubleze aportul din cauza sarcinii, deoarece ar putea avea <strong>consecin\u021be<\/strong> <strong>negative<\/strong>. Spre exemplu, <strong>aportul excesiv de vitamina A<\/strong> are efecte teratogene \u00een primele \u0219aizeci de zile dup\u0103 concep\u021bie. Aceasta \u00eenseamn\u0103 c\u0103 dezvoltarea organelor embrionului poate fi afectat\u0103. Pentru o idee mai bun\u0103, s\u0103 vedem cu ce procent va cre\u0219te necesarul de vitamine \u00een cauz\u0103 \u00een timpul sarcinii, potrivit EFSA.<\/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\">Cu ce procent cre\u0219te nevoia de vitamine \u00een timpul sarcinii?<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-5e2e1781-beb2-46d0-91dc-dc34a5ca1831\">\n<li>Vitamina A: 7.7%<\/li>\n\n\n\n<li>Vitamina D: 0%<\/li>\n\n\n\n<li>Vitamina E: 0%<\/li>\n\n\n\n<li>Vitamina K: 0%<\/li>\n\n\n\n<li>Vitamina B1: 0%<\/li>\n\n\n\n<li>Vitamina B2: 18.8%<\/li>\n\n\n\n<li>Vitamina B3: 0%<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\" id=\"block-5e2e1781-beb2-46d0-91dc-dc34a5ca1831\">\n<li>Vitamina B5: 0%<\/li>\n\n\n\n<li>Vitamina B6: 12.5%<\/li>\n\n\n\n<li>Vitamina B7: 0%<\/li>\n\n\n\n<li>Vitamina B9: 81.8%<\/li>\n\n\n\n<li>Vitamina B12: 12.5%<\/li>\n\n\n\n<li>Vitamina C: 10.5%<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 alege\u021bi vitaminele, nu rata\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/vitaminele-si-mineralele-lipozomale-promovare-exagerata-sau-o-descoperire-revolutionara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitaminele \u0219i mineralele lipozomale &#8211; Hype exagerat sau descoperire revolu\u021bionar\u0103?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_ar_trebui_sa_retineti\"><\/span>Ce ar trebui s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum pute\u021bi vedea \u00een ghidul nostru pentru vitamine, <strong>aportul optim al acestor substan\u021be<\/strong> este foarte important pentru organism, deoarece acestea au o influen\u021b\u0103 direct\u0103 asupra<strong> bunei func\u021bion\u0103ri a organismului<\/strong>. \u00cen cazul \u00een care organismul uman are un deficit de vitamine sau, dimpotriv\u0103, are un exces, fi\u021bi siguri c\u0103 acesta v\u0103 va anun\u021ba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, \u00eencerca\u021bi s\u0103 nu <strong>supraestima\u021bi sau s\u0103 subestima\u021bi<\/strong> aportul de vitamine \u0219i s\u0103 r\u0103m\u00e2ne\u021bi la cantitatea recomandat\u0103. Marele avantaj este c\u0103 pute\u021bi alege o form\u0103 care s\u0103 vi se potriveasc\u0103 \u00een func\u021bie de preferin\u021be. Cu un aport suficient din to\u021bi nutrien\u021bii necesari, este posibil s\u0103 \u00eencepe\u021bi s\u0103 vede\u021bi c\u0103 unele dintre <strong>problemele de<\/strong> <strong>s\u0103n\u0103tate<\/strong> (de exemplu, senza\u021bia de oboseal\u0103) sau <strong>estetice<\/strong> (calitatea redus\u0103 a p\u0103rului sau a unghiilor) vor \u00eencepe s\u0103 dispar\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sper\u0103m c\u0103 acest articol v-a ajutat s\u0103 v\u0103 l\u0103muri\u021bi \u00een ceea ce prive\u0219te subiectul vitaminelor. Dac\u0103 da, ne-ar pl\u0103cea s\u0103 \u00eel <strong>distribui\u021bi \u0219i prietenilor vo\u0219tri<\/strong>, astfel \u00eenc\u00e2t \u0219i ei s\u0103 \u00ee\u0219i dezvolte cuno\u0219tin\u021bele despre importan\u021ba vitaminelor.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamin-c\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamin C\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00cen articolul nostru de ast\u0103zi, vom arunca o privire mai atent\u0103 asupra vitaminelor. A\u0219adar, v\u0103 vom spune cum sunt acestea clasificate, care este cantitatea lor zilnic\u0103 necesar\u0103, ce rol au acestea \u00een organism \u0219i cum s\u0103 depista\u021bi deficien\u021ba unor vitamine.<\/p>\n","protected":false},"author":100,"featured_media":335308,"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":[71],"tags":[6914,7628,7556,7568],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-480211","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-multivitamine","9":"tag-sanatate","10":"tag-vitamina-c","11":"tag-vitamine","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>Ghidul complet al vitaminelor: ce rol au, cum s\u0103 \u0219ti\u021bi c\u00e2nd ave\u021bi un deficit \u0219i c\u00e2t de mult s\u0103 consuma\u021bi? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce sunt vitaminele, care este cantitatea recomandat\u0103, cum recunoa\u0219te\u021bi deficitul sau excesul? 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