{"id":484615,"date":"2023-08-04T17:30:39","date_gmt":"2023-08-04T15:30:39","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=484615"},"modified":"2025-10-13T15:39:24","modified_gmt":"2025-10-13T13:39:24","slug":"moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/","title":{"rendered":"Mo\u0161ki in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje, testosteron in zmogljivost"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#Zakaj_se_prehranske_potrebe_moskega_telesa_razlikujejo_od_prehranskih_potreb_zenskega_telesa\" title=\"Zakaj se prehranske potrebe mo\u0161kega telesa razlikujejo od prehranskih potreb \u017eenskega telesa?\">Zakaj se prehranske potrebe mo\u0161kega telesa razlikujejo od prehranskih potreb \u017eenskega telesa?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#Zakaj_bi_morali_moski_dati_prednost_pravilni_prehrani_in_zdravemu_zivljenjskemu_slogu\" title=\"Zakaj bi morali mo\u0161ki dati prednost pravilni prehrani in zdravemu \u017eivljenjskemu slogu?\">Zakaj bi morali mo\u0161ki dati prednost pravilni prehrani in zdravemu \u017eivljenjskemu slogu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#Na_kaj_bi_se_morali_moski_osredotociti_v_svoji_prehrani\" title=\"Na kaj bi se morali mo\u0161ki osredoto\u010diti v svoji prehrani?\">Na kaj bi se morali mo\u0161ki osredoto\u010diti v svoji prehrani?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#1_Potrebe_po_energiji\" title=\"1. Potrebe po energiji\">1. Potrebe po energiji<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#2_Beljakovine\" title=\"2. Beljakovine\">2. Beljakovine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#3_Omega-3_mascobne_kisline\" title=\"3. Omega-3 ma\u0161\u010dobne kisline\">3. Omega-3 ma\u0161\u010dobne kisline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#4_Vitamin_D\" title=\"4. Vitamin D\">4. Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#5_Selen\" title=\"5. Selen\">5. Selen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#6_Cink\" title=\"6. Cink\">6. Cink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#7_Magnezij\" title=\"7. Magnezij\">7. Magnezij<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#8_Vitamini_z_antioksidativnimi_ucinki\" title=\"8. Vitamini z antioksidativnimi u\u010dinki\">8. Vitamini z antioksidativnimi u\u010dinki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#9_Vlaknine\" title=\"9. Vlaknine\">9. Vlaknine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#Kateri_prehranski_dodatki_so_lahko_koristni_za_zdravje_moskih\" title=\"Kateri prehranski dodatki so lahko koristni za zdravje mo\u0161kih?\">Kateri prehranski dodatki so lahko koristni za zdravje mo\u0161kih?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/#Katere_so_glavne_ugotovitve\" title=\"Katere so glavne ugotovitve?\">Katere so glavne ugotovitve?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ce bi natan\u010dno analizirali mo\u0161ko in \u017eensko telo, bi odkrili pomembne razlike. Mo\u0161ki se od \u017eensk ne razlikujejo le po mi\u0161i\u010dni masi, temve\u010d tudi po razli\u010dnih drugih vidikih. Pri mo\u0161kih ima klju\u010dno vlogo zlasti testosteron, ki je tesno povezan tudi z zdravjem prostate in plodnostjo. Prav ti dejavniki dolo\u010dajo posebna hranila, ki jim morajo mo\u0161ki v svoji prehrani dajati prednost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_se_prehranske_potrebe_moskega_telesa_razlikujejo_od_prehranskih_potreb_zenskega_telesa\"><\/span>Zakaj se prehranske potrebe mo\u0161kega telesa razlikujejo od prehranskih potreb \u017eenskega telesa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med de\u010dki in deklicami ni bistvenih razlik v prehranskih potrebah. Vendar se s postopnim odra\u0161\u010danjem in vstopom v puberteto, ki jo spremljajo <strong>hormonske spremembe<\/strong>, za\u010dnejo pojavljati nekatere razlike. Za to obdobje je pri de\u010dkih zna\u010dilna <strong>hitra rast in razvoj mi\u0161i\u010dne mase<\/strong>. To pa je povezano z <strong>ve\u010djimi potrebami po beljakovinah<\/strong> in na splo\u0161no pove\u010danimi potrebami po <strong>vnosu energije<\/strong>. Posledi\u010dno se prehranske potrebe mo\u0161kega telesa za\u010dnejo razlikovati od prehranskih potreb \u017eenskega telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg rasti in mi\u0161i\u010dne mase se v mo\u0161kem telesu ka\u017eejo tudi drugi <strong>zna\u010dilni fiziolo\u0161ki procesi<\/strong>, ki dolo\u010dajo pomen nekaterih <a href=\"https:\/\/gymbeam.si\/blog\/popolni-vodic-za-vitamine-kako-vedeti-kdaj-vam-jih-primanjkuje-in-kako-jih-jemati\/\">vitaminov<\/a>, <a href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\">mineralov<\/a> in drugih hranil.<\/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>Na <strong>spermatogenezo<\/strong> ali tvorbo spermijev ugodno vpliva vnos hranil, kot so <strong>selen<\/strong> in <strong>ma\u0161\u010dobne kisline omega-3<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\"> [18,40]<\/span><\/li>\n\n\n\n<li><strong>Cink<\/strong> je na primer pomemben za proizvodnjo in delovanje mo\u0161kega spolnega hormona <strong>testosterona<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li><strong>Prostato<\/strong>, ki je izklju\u010dno mo\u0161ki organ, za njeno zdravje potrebujejo hranila z <strong>antioksidativnimi lastnostmi<\/strong>, kot so selen, <strong>vitamin C<\/strong> in drugi.<\/li>\n<\/ul>\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>\u010ce \u017eelite izvedeti ve\u010d o razlikah med mo\u0161kimi in \u017eenskami ter o tem, kako to vpliva na njihove prehranske potrebe, si preberite naslednji \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\" class=\"ek-link\">\u017denske in prehrana: Pomembni vitamini in minerali za zdravje in lepoto<\/a><\/strong>.<\/li>\n\n\n\n<li>Podrobne informacije o prehranskih potrebah \u017eensk najdete tudi v tem \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/ali-imajo-moski-in-zenske-enake-prehranske-potrebe\/\"><strong>Ali imajo mo\u0161ki in \u017eenske enake prehranske potrebe?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1076\" height=\"1124\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1076x1124.jpg\" alt=\"prehranske potrebe mo\u0161kega telesa\" class=\"wp-image-481306\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1076x1124.jpg 1076w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-383x400.jpg 383w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1470x1536.jpg 1470w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n.jpg 1960w\" sizes=\"auto, (max-width: 1076px) 100vw, 1076px\" \/><\/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=\"Zakaj_bi_morali_moski_dati_prednost_pravilni_prehrani_in_zdravemu_zivljenjskemu_slogu\"><\/span>Zakaj bi morali mo\u0161ki dati prednost pravilni prehrani in zdravemu \u017eivljenjskemu slogu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zakaj bi se morali prehranjevati zdravo? Zdrava prehrana in zdrav \u017eivljenjski slog zahtevata dolo\u010deno mero discipline in v\u010dasih je la\u017eje ostati pri znanih navadah in stari rutini. Vendar se vsekakor spla\u010da premagati to nelagodje, saj je prehrana dejavnik, ki <strong>neposredno vpliva na va\u0161e zdravje<\/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 is-style-default\">Zdrava prehrana je povezana z manj\u0161o pojavnostjo \u0161tevilnih zdravstvenih te\u017eav.<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tudije so pokazale, da na primer <strong>pomaga zmanj\u0161ati tveganje za nastanek razli\u010dnih vrst raka<\/strong>, kot sta <strong>rak prostate<\/strong> in <strong>debelega \u010drevesa<\/strong>. Po podatkih iz leta 2020 sta bili ti vrsti raka pri mo\u0161kih med najpogostej\u0161imi, skupaj s plju\u010dnim rakom. <span class=\"tadv-color\" style=\"color: #ff6600\">[39,48]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdrava prehrana prispeva tudi k manj\u0161i pojavnosti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>kardiovaskularne te\u017eave<\/strong>, kot sta <strong>sr\u010dni infarkt<\/strong> in <strong>mo\u017eganska kap<\/strong>.<\/li>\n\n\n\n<li><strong>debelost<\/strong>, ki je pomemben dejavnik tveganja za razvoj \u0161tevilnih bolezni. <span class=\"tadv-color\" style=\"color: #ff6600\">[23,29,33]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi mo\u0161ki bodo zagotovo cenili vpliv prehrane na <strong>raven testosterona<\/strong>. Raziskave so pokazale, da testosteron v mo\u0161ki populaciji postopoma upada. Vendar je testosteron klju\u010dnega pomena za mo\u0161ki <strong>reproduktivni sistem, rast mi\u0161ic, splo\u0161no telesno zmogljivost<\/strong> in \u0161tevilna druga podro\u010dja mo\u0161kega zdravja. <span class=\"tadv-color\" style=\"color: #ff6600\">[23,29,33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o u\u010dinkih nizke ravni testosterona, vam priporo\u010damo, da si preberete na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/simptomi-nizke-ravni-testosterona-in-kako-se-s-tem-spopadati\/\" class=\"ek-link\">Simptomi nizke ravni testosterona in kako se boriti proti njej<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"57832,65920,72595,104878,105730\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Na_kaj_bi_se_morali_moski_osredotociti_v_svoji_prehrani\"><\/span>Na kaj bi se morali mo\u0161ki osredoto\u010diti v svoji prehrani?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Potrebe_po_energiji\"><\/span>1. Potrebe po energiji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda ne presene\u010da dejstvo, da morajo mo\u0161ki v primerjavi z \u017eenskami zau\u017eiti ve\u010d kalorij. Razlog je predvsem v tem, da imajo mo\u0161ki obi\u010dajno <strong>vi\u0161ji bazalni metabolizem (BMR)<\/strong>, ki je energija, ki jo telo potrebuje za osnovne fiziolo\u0161ke funkcije med po\u010ditkom in spanjem. <strong>BMR se pove\u010da z ve\u010djim dele\u017eem mi\u0161i\u010dne mase<\/strong>. Glede na to, da so mo\u0161ki na splo\u0161no ve\u010dji in imajo <strong>ve\u010d mi\u0161i\u010dne mase<\/strong> ter <strong>ni\u017eji dele\u017e telesne ma\u0161\u010dobe<\/strong>, imajo seveda ve\u010dje potrebe po energiji. Poleg tega ima mo\u0161ki spolni hormon <a href=\"https:\/\/gymbeam.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/\"><strong>testosteron<\/strong><\/a> vlogo pri spodbujanju rasti mi\u0161ic, kar \u0161e dodatno prispeva k njihovim ve\u010djim kalori\u010dnim potrebam. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skupne potrebe po energiji so odvisne tudi od <strong>vrste, koli\u010dine<\/strong> in <strong>intenzivnosti telesne dejavnosti<\/strong>. \u010ce ima mo\u0161ki fizi\u010dno zahtevno delo ali se redno ukvarja s \u0161portom ali vadbo, to vpliva na potrebe njegovega telesa po kalorijah.<\/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\">Kak\u0161en je priporo\u010deni dnevni vnos kalorij za mo\u0161ke?<\/h3>\n\n\n\n<p><strong>EFSA<\/strong> (Evropska agencija za varnost hrane) navaja, da naj bi mo\u0161ki v povpre\u010dju zau\u017eili <strong>2340-3340 kcal na dan<\/strong>. Ni\u017eje vrednosti veljajo za mo\u0161ke s sede\u010dim na\u010dinom \u017eivljenja, s pove\u010danjem telesne dejavnosti pa se potrebe pove\u010dujejo. To pomeni, da lahko aktivni \u0161portniki na koncu potrebujejo \u0161e ve\u010d kalorij od priporo\u010denega razpona. <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Individualno dnevno potrebo po energiji je mogo\u010de izra\u010dunati na podlagi ve\u010d parametrov. \u010ce vas zanima, koliko kalorij potrebuje va\u0161e telo glede na va\u0161e cilje, vam lahko pri tem pomaga na\u0161 <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\">spletni kalkulator energijskega vnosa<\/a><\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1124x749.jpeg\" alt=\"Kak\u0161ne so energijske potrebe mo\u0161kih?\" class=\"wp-image-481170\" style=\"width:843px;height:562px\" title=\"Kak\u0161ne so energijske potrebe mo\u0161kih?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-2048x1365.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=\"2_Beljakovine\"><\/span>2. Beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017eivanje beljakovin je neposredno povezano s <strong>koli\u010dino mi\u0161i\u010dne mase<\/strong>. Ker imajo mo\u0161ki <strong>ve\u010d mi\u0161i\u010dne mase<\/strong>, obi\u010dajno potrebujejo <strong>ve\u010dji vnos beljakovin<\/strong>. Beljakovine so klju\u010dnega pomena za vzdr\u017eevanje in obnavljanje mi\u0161ic. Poleg tega se potrebe po beljakovinah \u0161e pove\u010dajo, \u010de si mo\u0161ki aktivno prizadeva za <strong>pove\u010danje mi\u0161i\u010dne mase<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Testosteron pomembno vpliva tudi na potrebe po beljakovinah. Pove\u010da <strong>sintezo mi\u0161i\u010dnih beljakovin<\/strong> (MPS), ki je proces izgradnje novih beljakovin v telesu. Med puberteto, ko so u\u010dinki testosterona izrazitej\u0161i, se potrebe po beljakovinah pri mo\u0161kih bistveno pove\u010dajo. <span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobno kot vnos kalorij so tudi potrebe po beljakovinah odvisne od stopnje telesne dejavnosti. \u010clovek, ki opravlja fizi\u010dno delo in dodatno vklju\u010duje dejavnosti, kot sta tek ali vadba v fitnesu, ima bistveno ve\u010dje potrebe po beljakovinah kot tisti, ki ves dan sedi v pisarni.<\/p>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kak\u0161en je priporo\u010deni dnevni vnos beljakovin za mo\u0161ke?<\/h3>\n\n\n\n<p>Posameznik s <strong>sede\u010dim \u017eivljenjskim slogom<\/strong> bi moral v idealnih razmerah zau\u017eiti pribli\u017eno <strong>0,8 grama beljakovin na kilogram telesne te\u017ee<\/strong> na dan. Po nekaterih priporo\u010dilih pa je lahko koristen nekoliko ve\u010dji vnos, in sicer 1 gram na kilogram telesne te\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potrebe po beljakovinah se pove\u010dajo pri \u0161portu in telesni dejavnosti. Po podatkih <strong>Mednarodnega zdru\u017eenja za \u0161portno prehrano<\/strong> (ISSN) naj bi posamezniki, ki se ukvarjajo predvsem z vadbo za mo\u010d, dnevno zau\u017eili od <strong>1,4 do 2 grama beljakovin na kilogram telesne te\u017ee<\/strong>, da bi zagotovili zadosten vnos beljakovin. <span class=\"tadv-color\" style=\"color: #ff6600\">[19,45]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o optimalnem vnosu beljakovin, njihovih u\u010dinkih in virih hrane, si oglejte naslednji \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\">Beljakovine: Funkcije v telesu, priporo\u010den vnos, viri hrane in simptomi pomanjkanja<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1124x749.jpeg\" alt=\"Potrebe po beljakovinah pri mo\u0161kih\" class=\"wp-image-481187\" style=\"width:843px;height:562px\" title=\"Potrebe po beljakovinah pri mo\u0161kih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-2048x1365.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=\"3_Omega-3_mascobne_kisline\"><\/span>3. Omega-3 ma\u0161\u010dobne kisline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/omega-3\">Ma\u0161\u010dobne kisline omega-3<\/a> spadajo med <strong>polinenasi\u010dene<\/strong> <strong>ma\u0161\u010dobne kisline<\/strong> in so eden bistvenih gradnikov zdravih ma\u0161\u010dob. Znane so po \u0161tevilnih pozitivnih u\u010dinkih na zdravje, med drugim vplivajo na <strong>sr\u010dno-\u017eilni sistem, mo\u017egane in delovanje imunskega sistema<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Esencialna <strong>alfa-linolenska kislina (ALA)<\/strong> pomaga vzdr\u017eevati optimalno raven holesterola v krvi, medtem ko sta <strong>eikozapentaenojska kislina (EPA)<\/strong> in <strong>dokozaheksaenojska kislina (DHA)<\/strong> pomembni za zdravje o\u010di in mo\u017eganov. <span class=\"tadv-color\" style=\"color: #ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te ma\u0161\u010dobne kisline na splo\u0161no pozitivno vplivajo na <strong>zdravje srca in o\u017eilja<\/strong>. Zato mo\u0161ki ne bi smeli spregledati njihovega pomena, saj imajo v primerjavi z \u017eenskami ve\u010dje tveganje za razvoj bolezni srca in o\u017eilja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ma\u0161\u010dobne kisline omega-3, vklju\u010dno z EPA in DHA, so prisotne tudi v <strong>membranah sperme<\/strong>. Vpliva na pro\u017enost, gibljivost in splo\u0161no kakovost sperme. Metaanaliza je pokazala, da lahko dodatek omega-3 pri neplodnih mo\u0161kih izbolj\u0161a gibljivost spermijev. Poleg tega je bilo pomanjkanje DHA v spermi povezano z nizko koncentracijo sperme. Tako se zdi, da lahko ma\u0161\u010dobne kisline omega-3 pozitivno vplivajo na mo\u0161ko plodnost. <span class=\"tadv-color\" style=\"color: #ff6600\">[13,18]<\/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\">Kak\u0161en je priporo\u010deni dnevni vnos omega-3 za mo\u0161ke?<\/h3>\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\">EFSA priporo\u010dilo:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>250 mg EPA + DHA<\/strong><\/li>\n\n\n\n<li>vnos <strong>ALA<\/strong> naj bi v idealnem primeru predstavljal pribli\u017eno 0,5 % celotnega energijskega vnosa (TEI) <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Priporo\u010dilo DACH:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vnos <strong>ALA<\/strong> naj bi v idealnem primeru predstavljal pribli\u017eno 0,5 % TEI.<\/li>\n\n\n\n<li>ni posebnih priporo\u010dil za vnos EPA in DHA <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kje najti ma\u0161\u010dobne kisline omega-3? <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Esencialno <strong>alfa-linolensko kislino (ALA)<\/strong>, ki jo je treba pridobiti s prehrano, najdemo v \u017eivilih, kot so <a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\"><strong>orehi<\/strong><\/a>, <strong>repi\u010dno olje<\/strong>, <a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\"><strong>lanena semena<\/strong><\/a>, <strong>laneno olje<\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" class=\"ek-link\">semena chia<\/a><\/strong> in <strong>soja<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[21,44]<\/span><\/li>\n\n\n\n<li><strong>EPA<\/strong> in <strong>DHA<\/strong> sta predvsem v <strong>mastnih morskih ribah<\/strong> in <strong>ribjem olju<\/strong>. Njun rastlinski vir so <strong>morske alge<\/strong> ali alge. <span class=\"tadv-color\" style=\"color: #ff6600\">[21,44]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o ma\u0161\u010dobnih kislinah omega-3, preberite na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\"><strong>Omega-3 ma\u0161\u010dobne kisline: Ali jih zau\u017eijete dovolj in v pravem razmerju z omega-6?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"640\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n.jpg\" alt=\"Omega-3 ma\u0161\u010dobne kisline pri mo\u0161kih\" class=\"wp-image-481203\" style=\"width:720px;height:480px\" title=\"Omega-3 ma\u0161\u010dobne kisline pri mo\u0161kih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n.jpg 960w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Vitamin_D\"><\/span>4. Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vitamin-d\">Vitamin D<\/a> ima \u0161tevilne u\u010dinke in je potreben za pravilno delovanje <strong>mi\u0161ic<\/strong> in <strong>imunskega sistema<\/strong>. Poleg tega je pomemben za pravilno <strong>absorpcijo kalcija in fosforja<\/strong>, zato je klju\u010dnega pomena za <strong>zdrave kosti in zobe<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eden od organov, kjer se ta vitamin sintetizira, so testisi. Zato naj bi bili pomembni za <strong>proizvodnjo in delovanje sperme<\/strong>. Poleg tega naj bi imel ta organ vlogo pri proizvodnji <strong>testosterona<\/strong>. Vendar pa so za popolno razumevanje teh mo\u017enih u\u010dinkov na mo\u0161ko reproduktivno zdravje potrebne nadaljnje raziskave in pojasnila. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kak\u0161en je priporo\u010deni dnevni vnos vitamina D za mo\u0161ke?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA: <strong>15 \u03bcg<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\"> [38]<\/span><\/li>\n\n\n\n<li>Priporo\u010dilo DACH: <strong>20 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/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\">Kje lahko najdemo vitamin D?<\/h3>\n\n\n\n<p>Ve\u010dino vitamina D pridobimo z izpostavljenostjo <strong>son\u010dni svetlobi<\/strong>. Najve\u010d vitamina D iz hrane vsebujejo <strong>mastne morske ribe, organsko meso, ribje olje in jaj\u010dni rumenjaki<\/strong>. Obstajajo tudi nekatere <strong>gobe<\/strong> in <strong>li\u0161aji<\/strong>, ki ob izpostavljenosti sevanju UVB proizvajajo vitamin D. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila, bogata z vitaminom D<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>\u017divila<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost vitamina D (100 g)<\/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&nbsp;<\/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&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sled<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2 \u03bcg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jaj\u010dni rumenjak<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4 \u03bcg&nbsp;<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o vitaminu D, njegovih funkcijah, virih in simptomih pomanjkanja si preberite tukaj: <strong><a href=\"https:\/\/gymbeam.si\/blog\/vitamin-d-in-vse-kar-morate-vedeti-o-njem\/\">Vitamin D: zakaj je tako pomemben, kaj povzro\u010da pomanjkanje in kako ga dopolniti<\/a><\/strong>?<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1124x749.jpg\" alt=\"Vitamin D v mo\u0161kih\" class=\"wp-image-481219\" style=\"width:843px;height:562px\" title=\"Vitamin D v mo\u0161kih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Selen\"><\/span>5. Selen<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\">Selen<\/a> je pomemben antioksidant, ki telesu pomaga v boju proti oksidativnemu stresu. Ima tudi klju\u010dno vlogo v <strong>imunskem sistemu<\/strong> in <strong>delovanju \u0161\u010ditnice<\/strong>. Poleg tega selen sodeluje pri ohranjanju zdravja las in nohtov. <span class=\"tadv-color\" style=\"color: #ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta mineral je bistvenega pomena za <strong>pravilno tvorbo sperme in splo\u0161no plodnost<\/strong>. To je verjetno posledica njegovih <strong>antioksidativnih lastnosti<\/strong>, ki pomagajo za\u0161\u010dititi spermo pred \u0161kodljivimi u\u010dinki prostih radikalov, ki nastajajo zaradi oksidativnega stresa. Vendar se zdi, da je dodajanje tega vitamina koristno le za posameznike z nizko vsebnostjo selena v telesu. Kadar so ravni selena \u017ee optimalne in jih prehranska dopolnila pove\u010dajo do previsokih vrednosti, lahko to potencialno povzro\u010di ne\u017eelene u\u010dinke. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,28,35]<\/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\">Kak\u0161en je priporo\u010deni dnevni vnos selena za mo\u0161ke?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA: <strong>70 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li>Priporo\u010dilo DACH: <strong>70 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/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\">Kje lahko najdemo selen?<\/h3>\n\n\n\n<p>Najbolj\u0161i viri selena so <a href=\"https:\/\/gymbeam.si\/brazilski-orescki-gymbeam.html\">brazilski ore\u0161\u010dki<\/a>, <strong><a href=\"https:\/\/gymbeam.si\/ribe\">ribe<\/a><\/strong>, morski sade\u017ei in <strong>organsko meso<\/strong>. Veliko selena je tudi v <strong>polnozrnatih \u017eitih, mesu in mle\u010dnih izdelkih<\/strong>. Vsebnost selena v \u017eivilih se lahko zelo razlikuje, saj je njegova prisotnost v \u017eivilih rastlinskega izvora odvisna od koli\u010dine selena v zemlji, v kateri so rastline rasle. Pri \u017eivilih <strong>\u017eivalskega izvora<\/strong> je vsebnost selena odvisna od koli\u010dine selena v <strong>krmi za \u017eivali<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[43,47]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila, bogata s selenom<\/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\">\u017divila<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vsebnost selena (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Brazilski ore\u0161\u010dki<\/td><td class=\"has-text-align-center\" data-align=\"center\">1920 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pi\u0161\u010dan\u010dja jetra<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/sardine-v-oljcnem-olju-gymbeam.html\">sardine<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">53 \u03bcg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kozice<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\">tuna<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">37 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">je\u010dmen<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/ovsena-kasa\">ovseni kosmi\u010di<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">29 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">navaden jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u03bcg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\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=\"6_Cink\"><\/span>6. Cink<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/cink\">Cink<\/a> je pomemben mineral, ki ga telo potrebuje za optimalno delovanje <strong>imunskega sistema<\/strong>, <strong>vid<\/strong> in <strong>ohranjanje zdravih kosti<\/strong>. Prav tako ima vlogo pri presnovi <strong>ogljikovih hidratov, beljakovin, ma\u0161\u010dobnih kislin <\/strong>in<strong> vitamina A<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega cink prispeva k vzdr\u017eevanju <strong>normalne ravni testosterona v krvi<\/strong>. Prav tako ima pomembno vlogo pri pretvorbi testosterona v biolo\u0161ko aktivno obliko. Poleg tega cink pomaga prepre\u010devati pretvorbo testosterona v estrogen, kar lahko pri prevelikih koli\u010dinah \u017eenskega spolnega hormona povzro\u010di stanje, kot je ginekomastija, pove\u010danje dojk pri mo\u0161kih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cink sodeluje tudi pri <strong>pravilnem delovanju sperme<\/strong>. Prispeva k trdnosti membran spermijev in jih \u0161\u010diti pred oksidativnim stresom. Nezadosten vnos cinka je zato lahko potencialni dejavnik tveganja za slabo kakovost sperme in zmanj\u0161ano plodnost. <span class=\"tadv-color\" style=\"color: #ff6600\">[11,12,40]<\/span><\/p>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nenazadnje je cink pomemben tudi za <strong>zdravje prostate<\/strong>. Prostata naravno vsebuje visoko koncentracijo cinka, njegova raven pa je kazalnik pravilnega delovanja prostate. <span class=\"tadv-color\" style=\"color: #ff6600\">[12,40]<\/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\">Kak\u0161en je priporo\u010deni dnevni vnos cinka za mo\u0161ke?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA: 14 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li>Priporo\u010dilo DACH: 11-16 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/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\">Kje najti cink?<\/h3>\n\n\n\n<p>Najbolj\u0161i prehranski viri cinka med \u017eivalskimi viri so<strong> rde\u010de meso, ribe in jajca<\/strong>. Med \u017eivili rastlinskega izvora so med glavnimi viri cinka <a href=\"https:\/\/gymbeam.si\/strocnice\"><strong>stro\u010dnice<\/strong><\/a> in polnozrnata \u017eita. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o cinku si preberite v naslednjem \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/cink-za-kaj-je-dober-kaj-povzroca-njegovo-pomanjkanje-in-kateri-so-njegovi-najboljsi-viri\/\">Cink: za kaj je dober, kaj povzro\u010da pomanjkanje in kateri so najbolj\u0161i viri<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:2px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila, bogata s cinkom<\/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\">&nbsp;\n\nHrana<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vsebnost cinka (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">govedina<\/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\">svinjina<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.8 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jajca<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sir edamec<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">grah<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/ovsena-kasa\">ovseni kosmi\u010di<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.6 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ajda<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.4 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\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=\"7_Magnezij\"><\/span>7. Magnezij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/magnezij\">Magnezij<\/a> je mineral, ki ga telo potrebuje za vzdr\u017eevanje optimalnega <strong>ravnovesja elektrolitov<\/strong> in <strong>sintezo beljakovin<\/strong>. Pomemben je za delovanje <strong>mi\u0161ic, kosti in zob<\/strong>. Poleg tega ima magnezij klju\u010dno vlogo pri pravilnem delovanju <strong>\u017eiv\u010dnega sistema<\/strong> in <strong>du\u0161evnem po\u010dutju<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To hranilo verjetno pozitivno vpliva na <strong>proizvodnjo testosterona<\/strong>. \u0160tudije so pokazale, da \u010de ima mo\u0161ki <strong>nizko raven tako magnezija kot testosterona<\/strong>, lahko dodajanje magnezija povzro\u010di <strong>pove\u010danje ravni<\/strong> tega mo\u0161kega spolnega hormona. <span class=\"tadv-color\" style=\"color: #ff6600\">[42]<\/span><\/p>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnezij je povezan tudi z manj\u0161im pojavom <strong>mi\u0161i\u010dnih kr\u010dev<\/strong>. Ti so pogosti, zlasti med \u0161portniki, in dodajanje magnezija v obliki prehranskega dopolnila lahko prispeva k laj\u0161anju te te\u017eave. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\">Kak\u0161en je priporo\u010deni dnevni vnos magnezija za mo\u0161ke?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>EFSA priporo\u010dilo:<\/strong> 350 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH priporo\u010dilo:<\/strong> 350 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d informacij o vnosu magnezija, simptomih pomanjkanja in koristih za zdravje najdete v naslednjem \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\"><strong>Kr\u010di, utrujenost, razdra\u017eljivost ali spanje. Na kaj \u0161e vpliva magnezij<\/strong><\/a>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">\u017divila, bogata z magnezijem<\/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\">\u017divila<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Vsebnost magnezija (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\">bu\u010dna semena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">550 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-soncnicna-semena-vanavita.html\">Son\u010dni\u010dna semena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">325 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">mandlji<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">temna \u010dokolada 70-85 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ajda<\/td><td class=\"has-text-align-center\" data-align=\"center\">231 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\">orehi<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">158 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovseni kosmi\u010di<\/td><td class=\"has-text-align-center\" data-align=\"center\">138<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">je\u010dmen<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">le\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[41]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1124x749.jpg\" alt=\"Cink in magnezij pri mo\u0161kih\" class=\"wp-image-481236\" style=\"width:843px;height:562px\" title=\"Cink in magnezij pri mo\u0161kih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vitamini_z_antioksidativnimi_ucinki\"><\/span>8. Vitamini z antioksidativnimi u\u010dinki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antioksidanti so snovi, ki pomagajo \u0161\u010dititi telo pred <strong>prostimi radikali<\/strong>, ki nastajajo zaradi <strong>oksidativnega stresa<\/strong>. Zato so povezani z zmanj\u0161evanjem tveganja za razli\u010dne bolezni, kot so <strong>bolezni srca<\/strong> <strong>in o\u017eilja ter rak<\/strong>. Pri mo\u0161kih imajo antioksidanti pomembno vlogo tudi pri <strong>za\u0161\u010diti sperme<\/strong> in <strong>prostate<\/strong>. Antioksidanti vklju\u010dujejo razli\u010dne vitamine ter \u017ee omenjena selen in cink. <span class=\"tadv-color\" style=\"color: #ff6600\">[16,18]<\/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\">Kateri vitamini spadajo med antioksidante?<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\"><b>vitamin C<\/b><\/a>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA priporo\u010dilo:<\/strong> 110 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH priporo\u010dilo:<\/strong> 110 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/vitamin-e-tokoferol-gymbeam.html\">vitamin E<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA priporo\u010dilo:<\/strong> 13 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH priporo\u010dilo:<\/strong> 14 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>baker<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA priporo\u010dilo:<\/strong> 1.6 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH priporo\u010dilo:<\/strong> 1-1.5 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>mangan<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA priporo\u010dilo:<\/strong> 3 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH priporo\u010dilo:<\/strong> 2-5 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/vitamin-b2-riboflavin-gymbeam.html\">riboflavin (vitamin B2)<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>EFSA priporo\u010dilo:<\/strong> 1.3 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>DACH priporo\u010dilo:<\/strong> 1.4 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n<\/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=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-750x1124.jpg\" alt=\"Vitamin C v mo\u0161kih\" class=\"wp-image-481252\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-1025x1536.jpg 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-1367x2048.jpg 1367w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-scaled.jpg 1709w\" 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=\"9_Vlaknine\"><\/span>9. Vlaknine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/vlaknine\">Vlaknine<\/a> so <strong>neprebavljiva sestavina rastlinskih \u017eivil<\/strong>. \u010ceprav jih telo ne more razgraditi in grejo skozi prebavni trakt ve\u010dinoma nespremenjene, imajo <strong>\u0161tevilne koristi za zdravje<\/strong>. Potrebne so za pravilno prebavo in gibanje \u010drevesja ter za optimalno sestavo \u010drevesne mikrobiote. Vlaknine vplivajo tudi na stvari zunaj prebavnega trakta, na primer na <strong>raven sladkorja v krvi in delovanje imunskega sistema<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vlaknine niso potrebne le za pravilno prebavo, ampak vplivajo tudi na <strong>zdravje samega prebavnega trakta<\/strong>. Zadosten vnos vlaknin je povezan z manj\u0161im tveganjem za <strong>kolorektalnega raka<\/strong>. Ena od metaanaliz je pokazala, da se na vsakih 10 g pove\u010danega dnevnega vnosa vlaknin tveganje za nastanek te bolezni zmanj\u0161a za pribli\u017eno 10%. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Kje lahko najdemo vlaknine?<\/h3>\n\n\n\n<p>Vlaknine najdemo izklju\u010dno v <strong>\u017eivilih rastlinskega izvora<\/strong>. Dobri viri vlaknin so <strong>stro\u010dnice, polnozrnata \u017eita, zelenjava, sadje ter <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\">ore\u0161\u010dki in semena<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"is-style-default\"><strong>Vlaknine lahko v prehrano vklju\u010dite tudi v obliki razli\u010dnih prehranskih dopolnil, kot so npr:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\">indijski trpotec<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/jabolcne-vlaknine-gymbeam.html\">jabol\u010dne vlaknine<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/glukomanan-gymbeam.html\">glukoman<\/a><\/li>\n\n\n\n<li>kompleksno prehransko dopolnilo, kot je <a href=\"https:\/\/gymbeam.si\/daily-fiber-gymbeam.html\">Daily Fiber<\/a>, ki vsebuje kombinacijo ve\u010d vrst vlaknin.<\/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 is-style-default\">Kak\u0161en je priporo\u010den dnevni vnos vlaknin za mo\u0161ke?<\/h3>\n\n\n\n<p>Priporo\u010dila razli\u010dnih prehranskih ustanov se lahko nekoliko razlikujejo, vendar vse priporo\u010dajo <strong>dnevni vnos od 25 do 35 gramov<\/strong>. Po podatkih <strong>EFSA<\/strong> je priporo\u010deni dnevni vnos za zdravo odraslo osebo <strong>25 gramov vlaknin<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[8,25,37]<\/span><\/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\">Tak\u0161en vnos lahko dose\u017eete s pomo\u010djo virov, kot so:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 g polnozrnatih testenin<\/strong> (pribli\u017eno 6 g vlaknin),<\/li>\n\n\n\n<li><strong>50 g ovsenih kosmi\u010dev<\/strong> (pribli\u017eno 7 g vlaknin),<\/li>\n\n\n\n<li><strong>50 g polnozrnatega toast kruha<\/strong> (pribli\u017eno 3 g vlaknin),<\/li>\n\n\n\n<li><strong>100 g korenja<\/strong> (pribli\u017eno 3 g vlaknin),<\/li>\n\n\n\n<li><strong>100 g banane<\/strong> (pribli\u017eno 2,5 g vlaknin),<\/li>\n\n\n\n<li>in <strong>30 g mandljev<\/strong> (pribli\u017eno 4 g vlaknin). <span class=\"tadv-color\" style=\"color: #ff6600\">[8,25,37]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kateri_prehranski_dodatki_so_lahko_koristni_za_zdravje_moskih\"><\/span>Kateri prehranski dodatki so lahko koristni za zdravje mo\u0161kih?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Tribulus Terrestris<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/tribulus-terrestris-120tab-gymbeam.html\">Tribulus Terrestris<\/a> je izvle\u010dek iz rastline <em>Tribulus terrestris<\/em>. Tradicionalna medicina ga je uporabljala za re\u0161evanje te\u017eav s <strong>plodnostjo<\/strong> in <strong>nizkim libidom<\/strong>. Danes je priznan predvsem kot <strong>naravna alternativa steroidom<\/strong>. \u0160tudije so pokazale povezavo med to rastlino in <strong>pove\u010dano ravnjo testosterona, rastjo mi\u0161ic in zmogljivostjo<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[14,36]<\/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\">2. A\u0161vaganda<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\">A\u0161vaganda<\/a>, znana tudi kot <strong>indijski ginseng<\/strong>, je znana po svojih \u0161tevilnih u\u010dinkih na zdravje. Spada med <strong>adaptogene<\/strong>, snovi, ki telesu pomagajo bolje prena\u0161ati <strong>stres<\/strong>. Uporablja se tudi pri <strong>neplodnosti in spolnih motnjah<\/strong>. Raziskave ka\u017eejo, da lahko a\u0161vaganda vpliva na <strong>proizvodnjo in kakovost sperme<\/strong> ter na proizvodnjo <strong>testosterona<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,26]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1124x749.jpeg\" alt=\"A\u0161vaganda za zdravje mo\u0161kih\" class=\"wp-image-481274\" style=\"width:843px;height:562px\" title=\"A\u0161vaganda za zdravje mo\u0161kih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Gr\u0161ko seno ali fenugreek<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/grsko-seno-gymbeam.html\">Gr\u0161ko seno<\/a> ali fenugreek je rastlina, ki se v tradicionalni medicini uporablja za <strong>izbolj\u0161anje libida<\/strong>. Ta uporaba se je ohranila do danes, saj vsebuje steroidne saponine, ki lahko potencialno <strong>pove\u010dajo raven testosterona<\/strong>. Poleg tega ima obetavne u\u010dinke tudi na drugih podro\u010djih zdravja. Lahko pomaga pri <strong>zni\u017eevanju ravni sladkorja v krvi<\/strong> (glikemije), zaradi \u010desar je uporaben za posameznike, ki morajo vzdr\u017eevati optimalen nadzor nad glikemijo. <span class=\"tadv-color\" style=\"color: #ff6600\">[24,27]<\/span><\/p>\n\n\n\n<div style=\"height:6px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Saw Palmetto<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/saw-palmetto-gymbeam.html\">Serenoa repens<\/a> (Saw Palmetto) je palmova rastlina, katere plodovi se uporabljajo za pridobivanje <strong>izvle\u010dka<\/strong>. Bogata je z ma\u0161\u010dobnimi kislinami, kot so miristinska kislina, oleinska kislina in druge. \u0160tudije so pokazale, da vpliva na <strong>zdravje prostate<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. DAA<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/daa-120-kaps-gymbeam.html\">DAA<\/a> (aspartanska kislina) je naravno prisotna v \u010dlove\u0161kem telesu in sodeluje pri delovanju <strong>endokrinih \u017elez<\/strong> in <strong>\u017eiv\u010dnega sistema<\/strong>. \u0160tudije pa so pokazale, da ima lahko tudi vlogo pri <strong>pove\u010danju ravni testosterona<\/strong> in <strong>mo\u0161ke plodnosti<\/strong>. Prav tako lahko vpliva na proizvodnjo rastnega hormona in <strong>rast mi\u0161ic<\/strong>. <span class=\"tadv-color\" 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\">6. Antioksidanti<\/h3>\n\n\n\n<p>Poleg omenjenih vitaminov in mineralov obstajajo tudi druge <strong>bioaktivne snovi<\/strong>, ki imajo lahko <strong>antioksidativne u\u010dinke<\/strong> in prispevajo k zmanj\u0161anju tveganja za nastanek raka in za\u0161\u010diti sperme pred oksidativnim stresom. <span class=\"tadv-color\" style=\"color: #ff6600\">[34]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Snovi, ki so v raziskavah pokazale obetavne rezultate, so na primer:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/likopen-gymbeam.html\">likopen<\/a><\/li>\n\n\n\n<li>polifenoli <a href=\"https:\/\/gymbeam.si\/green-tea-gymbeam.html\">zelenega \u010daja<\/a> in <a href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\">kave<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/koencim-q10-60kaps-gymbeam.html\">koencim Q10<\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/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\">7. Ginseng<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/ginseng-gymbeam.html\">Ginseng<\/a> se uporablja v tradicionalni kitajski medicini zaradi potencialnih pozitivnih u\u010dinkov na <strong>odpornost, kognitivne sposobnosti in razpolo\u017eenje<\/strong>. Kot adaptogen je lahko koristen pri obvladovanju stresa. Pokazalo se je tudi, da lahko vpliva na <strong>spolno zdravje<\/strong> ter podpira <strong>proizvodnjo in delovanje sperme<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[15,22]<\/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\">8. Kompleksna prehranska dopolnila<\/h3>\n\n\n\n<p>\u0160tevilna prehranska dopolnila zdru\u017eujejo ve\u010d hranilnih snovi in aktivnih sestavin, ki so namenjene dolo\u010denim podro\u010djem mo\u0161kega zdravja. Najdete lahko dodatke, ki se osredoto\u010dajo na <a href=\"https:\/\/gymbeam.si\/prostate-support-gymbeam.html\">zdravje prostate<\/a>, <a href=\"https:\/\/gymbeam.si\/alphamale-testobooster-120kaps-gymbeam.html\">podporo testosteronu<\/a>, <a href=\"https:\/\/gymbeam.si\/antioxidant-complex-gymbeam.html\">vnos antioksidantov<\/a> ali kombinacijo razli\u010dnih hranilnih snovi v obliki <a href=\"https:\/\/gymbeam.si\/multivitamin-men-s-essentials-gymbeam.html\">multivitamina<\/a>, ki je na splo\u0161no oblikovan za zdravje mo\u0161kih.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1124x750.jpg\" alt=\"prehranska dopolnila za mo\u0161ke\" class=\"wp-image-481290\" style=\"width:843px;height:563px\" title=\"prehranska dopolnila za mo\u0161ke\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-2048x1367.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=\"Katere_so_glavne_ugotovitve\"><\/span>Katere so glavne ugotovitve?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u0161ko telo ima svoje edinstvene funkcije in zna\u010dilnosti, ki so povezane s posebnimi prehranskimi zahtevami. Te vklju\u010dujejo naravno <strong>ve\u010dji dele\u017e mi\u0161i\u010dne mase<\/strong>, <strong>proizvodnjo in delovanje testosterona<\/strong>, <strong>kakovost sperme<\/strong> in <strong>zdravje prostate<\/strong>. Zaradi teh posebnosti morajo biti mo\u0161ki pozorni ne le na vnos kalorij in beljakovin, temve\u010d tudi na posebne <strong>vitamine<\/strong> in <strong>minerale<\/strong>, kot so <strong>cink, selen<\/strong> in <strong>vitamin D<\/strong>. Zdrava in raznolika prehrana s poudarkom na teh posebnih hranilih lahko pomembno prispeva k bolj\u0161emu splo\u0161nemu zdravju mo\u0161kih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali vam je ta \u010dlanek koristil in ste se nau\u010dili kaj novega? Potem ga ne pozabite deliti s svojimi prijatelji!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mo\u0161ko telo ima ve\u010d posebnih zna\u010dilnosti in funkcij, ki se odra\u017eajo v njegovih prehranskih potrebah. Na katere vitamine in minerale morajo biti pozorni mo\u0161ki?<\/p>\n","protected":false},"author":156,"featured_media":481047,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6879,6507,7569,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-484615","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-minerali-sl","9":"tag-prehranska-dopolnila","10":"tag-vitamini-sl","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mo\u0161ki in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje, testosteron in zmogljivost - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kateri vitamini in minerali so klju\u010dni za zdravje mo\u0161kih? 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