{"id":489799,"date":"2023-08-31T16:05:38","date_gmt":"2023-08-31T14:05:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=489799"},"modified":"2025-09-26T11:07:24","modified_gmt":"2025-09-26T09:07:24","slug":"muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/","title":{"rendered":"Mu\u0161karci i prehrana: Najva\u017eniji vitamini i minerali za zdravlje, testosteron i performanse"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#Zasto_se_prehrambene_potrebe_muskog_tijela_razlikuju_od_onih_zenskog_tijela\" title=\"Za\u0161to se prehrambene potrebe mu\u0161kog tijela razlikuju od onih \u017eenskog tijela?\">Za\u0161to se prehrambene potrebe mu\u0161kog tijela razlikuju od onih \u017eenskog tijela?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#Zasto_bi_muskarci_trebali_davati_prioritet_pravilnoj_prehrani_i_zdravom_nacinu_zivota\" title=\"Za\u0161to bi mu\u0161karci trebali davati prioritet pravilnoj prehrani i zdravom na\u010dinu \u017eivota?\">Za\u0161to bi mu\u0161karci trebali davati prioritet pravilnoj prehrani i zdravom na\u010dinu \u017eivota?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#Na_sto_bi_se_muskarci_trebali_fokusirati_u_svojoj_prehrani\" title=\"Na \u0161to bi se mu\u0161karci trebali fokusirati u svojoj prehrani?\">Na \u0161to bi se mu\u0161karci trebali fokusirati u svojoj prehrani?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#1_Potrebe_za_energijom\" title=\"1. Potrebe za energijom\">1. Potrebe za energijom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#2_Proteini\" title=\"2. Proteini\">2. Proteini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#3_Omega-3_masne_kiseline\" title=\"3. Omega-3 masne kiseline\">3. Omega-3 masne kiseline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#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.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#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.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#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.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#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.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#8_Vitamini_s_antioksidativnim_djelovanjem\" title=\"8. Vitamini s antioksidativnim djelovanjem\">8. Vitamini s antioksidativnim djelovanjem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#9_Vlakna\" title=\"9. Vlakna\">9. Vlakna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#Koji_dodaci_prehrani_mogu_biti_korisni_za_zdravlje_muskaraca\" title=\"Koji dodaci prehrani mogu biti korisni za zdravlje mu\u0161karaca?\">Koji dodaci prehrani mogu biti korisni za zdravlje mu\u0161karaca?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/muskarci-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-testosteron-i-performanse\/#Koji_su_glavni_zakljucci\" title=\"Koji su glavni zaklju\u010dci?\">Koji su glavni zaklju\u010dci?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kad bismo pomnije analizirali mu\u0161ko i \u017eensko tijelo, otkrili bismo zna\u010dajne razlike. Mu\u0161karci se razlikuju od \u017eena ne samo u pogledu mi\u0161i\u0107ne mase, ve\u0107 i u raznim drugim aspektima. Testosteron posebno igra vitalnu ulogu kod mu\u0161karaca, \u0161to je tako\u0111er usko povezano sa zdravljem prostate i plodno\u0161\u0107u. Upravo ti \u010dimbenici odre\u0111uju odre\u0111ene hranjive tvari kojima bi mu\u0161karci trebali dati prioritet u prehrani.<\/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=\"Zasto_se_prehrambene_potrebe_muskog_tijela_razlikuju_od_onih_zenskog_tijela\"><\/span>Za\u0161to se prehrambene potrebe mu\u0161kog tijela razlikuju od onih \u017eenskog tijela?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Nema zna\u010dajnih razlika u prehrambenim potrebama izme\u0111u dje\u010daka i djevoj\u010dica. Me\u0111utim, kako postupno rastu i ulaze u pubertet koji je popra\u0107en <strong>hormonalnim promjenama<\/strong>, po\u010dinju se nazirati neke razlike. Ovo razdoblje kod dje\u010daka karakterizira <strong>brz rast i razvoj mi\u0161i\u0107ne mase<\/strong>. To je pak povezano s<strong> ve\u0107im potrebama za proteinima<\/strong> i ukupnim <strong>pove\u0107anim potrebama za unosom energije<\/strong>. Kao rezultat toga, prehrambene potrebe mu\u0161kog tijela po\u010dinju se razlikovati od onih \u017eenskog tijela.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Osim rasta i mi\u0161i\u0107ne mase, mu\u0161ko tijelo tako\u0111er pokazuje druge <strong>osebujne fiziolo\u0161ke procese<\/strong> koji odre\u0111uju va\u017enost odre\u0111enih <a href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\">vitamina<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\">minerala<\/a>, i drugih hranjivih tvari.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Spermatogeneza<\/strong>, odnosno proizvodnja sperme, ima koristi od unosa hranjivih tvari kao \u0161to su <strong>selen<\/strong> i <strong>omega-3 masne kiseline<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[18,40]<\/span><\/p><\/li>\n\n\n\n<li><p>Naprimjer, <strong>cink<\/strong> je va\u017ean za proizvodnju i funkciju mu\u0161kog spolnog hormona<strong> testosterona.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[12]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Prostata,<\/strong> organ isklju\u010divo mu\u0161kog tijela, za svoje zdravlje zahtijeva hranjive tvari s<strong> antioksidativnim svojstvima<\/strong> poput <strong>selena, vitamina C<\/strong> i drugih.<\/p><\/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><p>Ako \u017eelite saznati vi\u0161e o razlikama izme\u0111u mu\u0161karaca i \u017eena i kako to utje\u010de na njihove prehrambene potrebe, svakako pogledajte sljede\u0107i \u010dlanak: <strong><a href=\"\/blog?p=435028\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/zene-i-prehrana-najvazniji-vitamini-i-minerali-za-zdravlje-i-ljepotu\/\">\u017dene i prehrana: najva\u017eniji vitamini i minerali za zdravlje i ljepotu<\/a><\/strong><\/p><\/li>\n\n\n\n<li><p>Detaljne informacije o prehrambenim potrebama \u017eena tako\u0111er se mogu prona\u0107i u ovom \u010dlanku: <a data-mce-href=\"\/blog?p=478236\" href=\"https:\/\/gymbeam.hr\/blog\/imaju-li-muskarci-i-zene-iste-prehrambene-potrebe\/\" class=\"ek-link\"><strong>Imaju li mu\u0161karci i \u017eene iste prehrambene potrebe?<\/strong><\/a><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1076\" height=\"1124\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/118790537_3240612352696068_8959888648535508054_n-1076x1124.jpg\" alt=\"prehrambene potrebe mu\u0161kog tijela\" 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=\"Zasto_bi_muskarci_trebali_davati_prioritet_pravilnoj_prehrani_i_zdravom_nacinu_zivota\"><\/span>Za\u0161to bi mu\u0161karci trebali davati prioritet pravilnoj prehrani i zdravom na\u010dinu \u017eivota?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za\u0161to treba jesti zdravo? Zdrava prehrana i stil \u017eivota zahtijevaju odre\u0111eni stupanj discipline, a ponekad je mo\u017eda lak\u0161e dr\u017eati se poznatih navika i starih rutina. Ipak, svakako se isplati savladati tu nelagodu jer prehrana je \u010dimbenik koji <strong>izravno utje\u010de na va\u0161e zdravlje.<\/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 povezana je sa smanjenom pojavno\u0161\u0107u mnogih zdravstvenih problema.<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studije su pokazale da, primjerice, poma\u017ee <strong>smanjiti rizik od razvoja raznih vrsta raka,<\/strong> poput raka <strong>prostate<\/strong> i <strong>debelog crijeva.<\/strong> To su bile me\u0111u <strong>naj\u010de\u0161\u0107im vrstama raka kod mu\u0161karaca<\/strong> prema podacima iz 2020. godine, uz rak plu\u0107a. <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 tako\u0111er doprinosi manjoj u\u010destalosti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>kardiovaskularnih problema kao \u0161to su sr\u010dani i mo\u017edani udar.<\/strong><\/p><\/li>\n\n\n\n<li><p><strong>pretilosti,<\/strong> koja je zna\u010dajan faktor rizika za razvoj mnogih bolesti. <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[23,29,33]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mu\u0161karci \u0107e tako\u0111er sigurno cijeniti u\u010dinak prehrane na <strong>razinu testosterona.<\/strong> Istra\u017eivanja su pokazala da je testosteron u postupnom padu u mu\u0161koj populaciji. Me\u0111utim, testosteron je klju\u010dan za <strong>mu\u0161ki reproduktivni sustav, rast mi\u0161i\u0107a, ukupnu fizi\u010dku izvedbu<\/strong> i mnoga druga podru\u010dja mu\u0161kog zdravlja. <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>Ako \u017eelite saznati vi\u0161e o u\u010dincima niske razine testosterona, predla\u017eemo da pro\u010ditate na\u0161 \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/simptomi-niske-razine-testosterona-i-kako-se-s-time-boriti\/\"><strong>Simptomi niske razine testosterona i kako se s time boriti<\/strong><\/a><\/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=\"7970,66748,7067,55579,8063,53047,49771,28554,1593,5383,5380,43912,43885,5327,4691,29956,46168,64225,28760,5250,29401,36253,7974,5585,6503,60442,28794,72595,58327\" ><\/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_sto_bi_se_muskarci_trebali_fokusirati_u_svojoj_prehrani\"><\/span>Na \u0161to bi se mu\u0161karci trebali fokusirati u svojoj 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_za_energijom\"><\/span>1. Potrebe za energijom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mo\u017eda nije iznena\u0111enje da mu\u0161karci obi\u010dno trebaju unositi vi\u0161e kalorija u usporedbi s \u017eenama. To je prvenstveno zato \u0161to mu\u0161karci imaju ve\u0107u <strong>bazalnu metaboli\u010dku stopu<\/strong> (BMR), \u0161to je energija potrebna tijelu za osnovne fiziolo\u0161ke funkcije tijekom odmora i sna. BMR se pove\u0107ava s <strong>ve\u0107im udjelom mi\u0161i\u0107ne mase<\/strong>. S obzirom na to da su mu\u0161karci op\u0107enito <strong>krupniji<\/strong> i imaju<strong> ve\u0107u mi\u0161i\u0107nu masu<\/strong> te <strong>ni\u017ei postotak tjelesne masti,<\/strong> oni prirodno imaju ve\u0107e potrebe za energijom. Osim toga, mu\u0161ki spolni hormon <strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/\">testosteron<\/a><\/strong> igra ulogu u <strong>poticanju rasta mi\u0161i\u0107a<\/strong>, dodatno pridonose\u0107i njihovim ve\u0107im potrebama za kalorijama. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3,17]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ukupne potrebe za energijom tako\u0111er ovise o <strong>vrsti, koli\u010dini i intenzitetu tjelesne aktivnosti<\/strong>. Ako mu\u0161karac ima<strong> fizi\u010dki zahtjevan posao<\/strong> ili se redovito bavi <strong>sportom ili vje\u017ebanjem,<\/strong> to \u0107e utjecati na kalorijske potrebe njegova tijela.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliki je preporu\u010deni dnevni unos kalorija za mu\u0161karce?<\/h3>\n\n\n<p>Prema <strong>EFSA-i<\/strong> (Europskoj agenciji za sigurnost hrane), mu\u0161karci bi u prosjeku trebali unositi <strong>2340 &#8211; 3340 kcal<\/strong> dnevno. Ni\u017ee vrijednosti odnose se na mu\u0161karce sa sjedila\u010dkim stilom \u017eivota, a potreba se pove\u0107ava s pove\u0107anjem tjelesne aktivnosti. To zna\u010di da bi aktivni sporta\u0161i u kona\u010dnici mogli imati \u010dak i ve\u0107e potrebe za kalorijama od preporu\u010denog raspona. <span class=\"tadv-color\" style=\"color: #ff6600;\">[38]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Individualne dnevne potrebe za energijom mogu se izra\u010dunati na temelju nekoliko parametara. Ako vas zanima koliko kalorija va\u0161e tijelo treba u odnosu na va\u0161e ciljeve, na\u0161 <strong><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\">online kalkulator unosa energije<\/a><\/strong> mo\u017ee vam pomo\u0107i u tome.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/IMG_3327-1124x749.jpeg\" alt=\"Koje su potrebe za energijom kod mu\u0161karaca?\" class=\"wp-image-481170\" style=\"width:843px;height:562px\" title=\"Koje su potrebe za energijom kod mu\u0161karaca?\" 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_Proteini\"><\/span>2. Proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Unos proteina izravno je povezan s <strong>koli\u010dinom mi\u0161i\u0107ne mase.<\/strong> Budu\u0107i da mu\u0161karci prirodno imaju <strong>ve\u0107i udio<\/strong> mi\u0161i\u0107ne mase, obi\u010dno im je potreban <strong>ve\u0107i unos proteina<\/strong>. Proteini su klju\u010dni za odr\u017eavanje i popravak mi\u0161i\u0107a. Osim toga, ako mu\u0161karac aktivno poku\u0161ava <strong>izgraditi mi\u0161i\u0107e<\/strong>, njegove potrebe za proteinima se dodatno pove\u0107avaju.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Testosteron tako\u0111er ima zna\u010dajan utjecaj na potrebu za proteinima. Pove\u0107ava <strong>sintezu mi\u0161i\u0107nih proteina<\/strong> (MPS), \u0161to je proces izgradnje novih proteina u tijelu. Tijekom puberteta, kada u\u010dinci testosterona postaju izra\u017eeniji, potrebe za proteinima kod mu\u0161karaca su znatno pove\u0107ane. <span class=\"tadv-color\" style=\"color: #ff6600;\">[32]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Sli\u010dno kao i unos kalorija, potrebe za proteinima tako\u0111er ovise o razini tjelesne aktivnosti. \u010covjek koji se bavi fizi\u010dkim radom i dodatno uklju\u010duje aktivnosti poput <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\">tr\u010danja<\/a> ili <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-pocetnike-za-brz-i-odrziv-napredak-u-teretani\/\">vje\u017ebanja u teretani<\/a> ima zna\u010dajno ve\u0107e potrebe za proteinima u usporedbi s nekim tko cijeli dan sjedi u uredu.<\/p>\n\n\n<div style=\"height:12px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliki je preporu\u010deni dnevni unos proteina za mu\u0161karce?<\/h3>\n\n\n<p>Osoba sa<strong> sjedila\u010dkim na\u010dinom \u017eivota<\/strong> idealno bi trebala unositi oko <strong>0,8 grama proteina po kilogramu<\/strong> tjelesne te\u017eine (TT) dnevno. No, prema nekim preporukama, ne\u0161to ve\u0107i unos od<strong> 1 grama po kilogramu<\/strong> tjelesne te\u017eine mo\u017ee biti koristan.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Potrebe za proteinima pove\u0107avaju se sportom i tjelesnom aktivno\u0161\u0107u. Prema <strong>Me\u0111unarodnom dru\u0161tvu za sportsku prehranu<\/strong> (ISSN), pojedinci koji se prvenstveno bave treninzima snage trebali bi te\u017eiti dnevnom unosu proteina u rasponu od <strong>1,4 do 2 grama po kilogramu tjelesne te\u017eine<\/strong> kako bi osigurali dovoljan unos proteina. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19,45]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako vas zanima vi\u0161e o optimalnom unosu proteina, njegovim u\u010dincima i izvorima hrane, svakako pogledajte sljede\u0107i \u010dlanak: <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\"><strong>Protein: Njegove funkcije u tijelu, preporu\u010deni unos, izvori iz hrane i simptomi nedostatka<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/IMG_5692-1124x749.jpeg\" alt=\"Potrebe za proteinima kod mu\u0161karaca\" class=\"wp-image-481187\" style=\"width:843px;height:562px\" title=\"Potrebe za proteinima kod mu\u0161karaca\" 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_masne_kiseline\"><\/span>3. Omega-3 masne kiseline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\">Omega-3 masne kiseline<\/a> (MK) spadaju me\u0111u <strong>vi\u0161estruko nezasi\u0107ene masne kiseline<\/strong> i jedan su od bitnih gradivnih blokova<strong> zdravih masti.<\/strong> Poznate su po brojnim pozitivnim u\u010dincima na zdravlje, uklju\u010duju\u0107i utjecaj na<strong> kardiovaskularni sustav, mozak <\/strong>i<strong> imunolo\u0161ki sustav.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\"> [6]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Esencijalna <strong>alfa-linolenska kiselina (ALA)<\/strong> poma\u017ee u odr\u017eavanju optimalne razine kolesterola u krvi, dok su<strong> eikozapentaenska kiselina (EPA) i dokozaheksaenska kiselina (DHA)<\/strong> va\u017ene za zdravlje o\u010diju i mozga. <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ove masne kiseline op\u0107enito su pokazale pozitivan u\u010dinak na <strong>zdravlje kardiovaskularnog sustava.<\/strong> Stoga ni mu\u0161karci ne bi smjeli zanemariti njihovu va\u017enost, jer imaju ve\u0107i rizik od razvoja kardiovaskularnih bolesti u odnosu na \u017eene.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Omega-3 masne kiseline, uklju\u010duju\u0107i EPA i DHA, tako\u0111er su prisutne u <strong>membranama spermija.<\/strong> Vjeruje se da igraju ulogu u <strong>fleksibilnosti, pokretljivosti <\/strong>i <strong>op\u0107oj kvaliteti sperme<\/strong>. Meta-analiza je pokazala da dodatak omega-3 u neplodnih mu\u0161karaca mo\u017ee pobolj\u0161ati pokretljivost spermija. \u0160tovi\u0161e, nedostatak DHA u spermi povezan je s niskom koncentracijom sperme. Stoga se \u010dini da omega-3 masne kiseline mogu pozitivno utjecati na mu\u0161ku plodnost. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13,18]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliki je preporu\u010deni dnevni unos omega-3 za mu\u0161karce?<\/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\">Preporuka EFSA-e:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>250 mg EPA + DHA<\/strong><\/p><\/li>\n\n\n\n<li><p>Unos<strong> ALA<\/strong> bi idealno trebao predstavljati oko 0,5 % ukupnog energetskog unosa (UEU) <span class=\"tadv-color\" data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[10]<\/span><\/p><\/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\">Preporuka DACH-a:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>unos <strong>ALA<\/strong> bi idealno trebao predstavljati oko 0,5% UEU<\/p><\/li>\n\n\n\n<li><p>nema posebnih preporuka za unos EPA i DHA <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[46]<\/span><\/p><\/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\">Gdje prona\u0107i omega-3 masne kiseline?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Esencijalna <strong>alfa-linolenska kiselina (ALA)<\/strong>, koju je potrebno unijeti prehranom, mo\u017ee se prona\u0107i u namirnicama poput <strong><a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\">oraha<\/a>, repi\u010dinog ulja<\/strong><strong>, <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\">lanenih sjemenki,<\/a> lanenog ulja, <a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" data-mce-href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\">chia sjemenki<\/a>,<\/strong> i <strong>soje.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[21,44]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>EPA <\/strong>i<strong> DHA <\/strong>prvenstveno se nalaze u<strong> masnoj morskoj ribi <\/strong>i<strong> ribljem ulju.<\/strong> Njihov biljni izvor je morska trava ili <strong>morske alge.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[21,44]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><p>Ako \u017eelite saznati vi\u0161e o omega-3 masnim kiselinama, pro\u010ditajte na\u0161 \u010dlanak: <a href=\"\/blog?p=273968\" data-mce-href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\"><strong>Omega-3 masne kiseline: unosite li dovoljno i u pravom omjeru u odnosu na Omega-6?<\/strong><\/a><\/p><\/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.hr\/blog\/wp-content\/uploads\/2023\/07\/90137735_2813373738753267_7569705663916408832_n.jpg\" alt=\"Omega-3 masne kiseline kod mu\u0161karaca\" class=\"wp-image-481203\" style=\"width:720px;height:480px\" title=\"Omega-3 masne kiseline kod mu\u0161karaca\" 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<p><strong><a href=\"https:\/\/gymbeam.hr\/vitamin-d\">Vitamin D<\/a><\/strong>ima \u0161irok raspon u\u010dinaka i potreban je za pravilno funkcioniranje <strong>mi\u0161i\u0107a <\/strong>i <strong>imunolo\u0161kog sustava. <\/strong>Osim toga, igra ulogu u pravilnoj <strong>apsorpciji kalcija i fosfora, <\/strong>\u0161to ga \u010dini klju\u010dnim za <strong>zdrave kosti i zube.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Jedan od organa u kojem se sintetizira ovaj vitamin su <strong>testisi.<\/strong> Stoga se vjeruje da su va\u017eni za <strong>proizvodnju i funkcioniranje sperme.<\/strong> Osim toga, ovaj organ navodno igra ulogu u proizvodnji <strong>testosterona.<\/strong> Me\u0111utim, potrebna su daljnja istra\u017eivanja i poja\u0161njenja kako bi se u potpunosti razumjeli ovi potencijalni u\u010dinci na mu\u0161ko reproduktivno zdravlje. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliki je preporu\u010deni dnevni unos vitamina D za mu\u0161karce?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Preporuka EFSA-e: <strong>15 \u03bcg<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">&nbsp;[38]<\/span><\/p><\/li>\n\n\n\n<li><p>Preporuka DACH-a: <strong>20 \u03bcg<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[46]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Gdje prona\u0107i vitamin D?<\/h3>\n\n\n<p>Ve\u0107ina vitamina D dobiva se izlaganjem<strong> sun\u010devoj svjetlosti.<\/strong> Najve\u0107i izvori vitamina D u hrani uklju\u010duju <strong>masnu morsku ribu,<\/strong> <strong>organsko meso, riblje ulje<\/strong> i <strong>\u017eumanjke<\/strong>. Postoje i neke <strong>gljive i li\u0161ajevi<\/strong> koji proizvode vitamin D kada su izlo\u017eeni UVB zra\u010denju. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hrana bogata vitaminom D<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p><strong>Hrana<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Sadr\u017eaj 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\">haringa<\/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\">\u017eumanjak<\/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<p>Ovdje saznajte vi\u0161e o vitaminu D, njegovim funkcijama, izvorima i simptomima nedostatka: <a href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\"><strong>Vitamin D: za\u0161to je toliko va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/07\/92954529_2872557726168201_8296616865740881920_n-1124x749.jpg\" alt=\"Vitamin D kod mu\u0161karaca\" class=\"wp-image-481219\" style=\"width:843px;height:562px\" title=\"Vitamin D kod mu\u0161karaca\" 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<p><a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\">Selen<\/a> je va\u017ean antioksidans koji poma\u017ee tijelu u borbi protiv oksidativnog stresa. Tako\u0111er igra klju\u010dnu ulogu u<strong> imunolo\u0161kom sustavu i funkciji \u0161titnja\u010de.<\/strong> Osim toga, selen je uklju\u010den u odr\u017eavanje zdravlja <strong>kose<\/strong> i <strong>noktiju.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ovaj mineral neophodan je za <strong>pravilno formiranje sperme<\/strong> i <strong>op\u0107u plodnost.<\/strong> To je vjerojatno zbog njegovih <strong>antioksidativnih svojstava,<\/strong> koja poma\u017eu u <strong>za\u0161titi sperme<\/strong> od \u0161tetnih u\u010dinaka <strong>slobodnih radikala<\/strong> nastalih oksidativnim stresom. Me\u0111utim, \u010dini se da suplementacija mo\u017ee biti korisna samo za osobe s niskom razinom selena u tijelu. Kada su razine selena ve\u0107 optimalne, a dodaci prehrani ih pove\u0107avaju do prekomjernih razina, to potencijalno mo\u017ee imati ne\u017eeljene u\u010dinke. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1,28,35]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliki je preporu\u010deni dnevni unos selena za mu\u0161karce?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Preporuka EFSA-e: <strong>70 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[38]<\/span><\/p><\/li>\n\n\n\n<li><p>Preporuka DACH-a: <strong>70 \u03bcg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[46]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Gdje prona\u0107i selen?<\/h3>\n\n\n<p>Najbolji izvori selena uklju\u010duju <a href=\"https:\/\/gymbeam.hr\/brazilski-orasi.html\">brazilske orahe<\/a>, <strong><a href=\"https:\/\/gymbeam.hr\/ribe\">ribu<\/a>, morske plodove<\/strong>, i <strong>organsko meso.<\/strong> Zna\u010dajne koli\u010dine selena tako\u0111er se mogu prona\u0107i u<strong> cjelovitim \u017eitaricama, mesu<\/strong> i <strong>mlije\u010dnim proizvodima<\/strong>. Sadr\u017eaj selena u hrani mo\u017ee zna\u010dajno varirati jer njegova prisutnost u <strong>namirnicama biljnog podrijetla<\/strong> ovisi o koli\u010dini selena u <strong>tlu<\/strong> na kojem su biljke rasle. Za <strong>namirnice \u017eivotinjskog podrijetla<\/strong> sadr\u017eaj selena ovisi o razinama selena u <strong>hrani<\/strong> za \u017eivotinje<strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[43,47]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hrana bogata 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\">Hrana<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p><strong>Sadr\u017eaj selena (100 g)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">brazilski orasi<\/td><td class=\"has-text-align-center\" data-align=\"center\">1920 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">pile\u0107a 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\"><p><a href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\" data-mce-href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\">sardine<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">53 \u03bcg&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0161kampi<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 \u03bcg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\">tuna<\/a><\/p><\/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\u010dam<\/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.hr\/zobena-kasa\">zob<\/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\">obi\u010dni 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<p><a href=\"https:\/\/gymbeam.hr\/cink\">Cink<\/a> va\u017ean je mineral potreban tijelu za optimalno funkcioniranje <strong>imunolo\u0161kog sustava, vida<\/strong> i odr\u017eavanje zdravih <strong>kostiju.<\/strong> Tako\u0111er igra ulogu u <strong>metabolizmu ugljikohidrata, proteina, masnih kiselina<\/strong> i <strong>vitamina A.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Nadalje, cink doprinosi odr\u017eavanju normalne <strong>razine testosterona u krvi.<\/strong> Tako\u0111er igra vitalnu ulogu u procesu pretvorbe testosterona u njegov biolo\u0161ki aktivan oblik. Osim toga, cink poma\u017ee u sprje\u010davanju pretvaranja testosterona u estrogen, \u0161to mo\u017ee rezultirati stanjima kao \u0161to su ginekomastija, pove\u0107anje grudi u mu\u0161karaca, kada su prisutne prekomjerne koli\u010dine \u017eenskog spolnog hormona.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Cink je tako\u0111er uklju\u010den u <strong>pravilno funkcioniranje spermija.<\/strong> Vjeruje se da pridonosi<strong> \u010dvrsto\u0107i membrana spermija<\/strong> i \u0161titi spermu od oksidativnog stresa. Nedovoljan unos cinka stoga mo\u017ee biti potencijalni faktor rizika za nisku kvalitetu sperme i smanjenu plodnost. <span class=\"tadv-color\" style=\"color: #ff6600;\">[11,12,40]<\/span><\/p>\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Na kraju, ali ne manje va\u017eno, cink je tako\u0111er va\u017ean za <strong>zdravlje prostate.<\/strong> Prostata prirodno sadr\u017ei visoku koncentraciju cinka, a njegove razine slu\u017ee kao pokazatelj ispravnog rada prostate. <span class=\"tadv-color\" style=\"color: #ff6600;\">[12,40]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koliki je preporu\u010deni dnevni unos cinka za mu\u0161karce?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Preporuka EFSA-e: 14 mg <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[38]<\/span><\/p><\/li>\n\n\n\n<li><p>Preporuka DACH-a: 11-16 mg <span class=\"tadv-color\" style=\"color: #ff6600\" data-mce-style=\"color: #ff6600;\">[46]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Gdje prona\u0107i cink?<\/h3>\n\n\n<p>Najbolji izvori cinka u hrani \u017eivotinjskog podrijetla uklju\u010duju <strong>crveno meso, ribu<\/strong> i <strong>jaja<\/strong>. Me\u0111u namirnicama biljnog podrijetla, <strong><a href=\"https:\/\/gymbeam.hr\/mahunarke\">mahunarke<\/a><\/strong> i <strong>cjelovite \u017eitarice<\/strong> su me\u0111u vode\u0107im izvorima cinka. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pro\u010ditajte vi\u0161e o cinku u sljede\u0107em \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/cink-za-sto-je-dobar-sto-uzrokuje-njegov-nedostatak-i-koji-su-najbolji-izvori\/\"><strong>Cink: za \u0161to je dobar, \u0161to uzrokuje njegov nedostatak i koji su najbolji izvori?<\/strong><\/a><\/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\">Hrana bogata 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>Sadr\u017eaj 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\">svinjetina<\/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\">jaja<\/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 Edam<\/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\u0107a<\/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\">gra\u0161ak<\/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.hr\/zobena-kasa\">zob<\/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\">heljda<\/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.hr\/magnezij\">Magnezij <\/a>je mineral koji tijelo treba za odr\u017eavanje optimalne <strong>ravnote\u017ee elektrolita<\/strong> i <strong>sintezu proteina<\/strong>. Neophodan je za funkcioniranje <strong>mi\u0161i\u0107a, kostiju<\/strong> i <strong>zuba<\/strong>. Osim toga, magnezij igra klju\u010dnu ulogu u pravilnom funkcioniranju <strong>\u017eiv\u010danog sustava<\/strong> i <strong>mentalnom blagostanju.<\/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>Ova hranjiva tvar vjerojatno ima pozitivan u\u010dinak na <strong>proizvodnju testosterona<\/strong>. Istra\u017eivanja su pokazala da ako mu\u0161karac ima <strong>niske razine i magnezija i testosterona<\/strong>, suplementacija magnezijem mo\u017ee dovesti do <strong>pove\u0107anja razine<\/strong> ovog mu\u0161kog spolnog 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 tako\u0111er povezan s manjom pojavom <strong>gr\u010deva u mi\u0161i\u0107ima.<\/strong> Oni su \u010desti, osobito me\u0111u sporta\u0161ima, a suplementacija magnezijem u obliku dodatka prehrani mo\u017ee pridonijeti ubla\u017eavanju ovog problema. <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\">Koliki je preporu\u010deni dnevni unos magnezija za mu\u0161karce?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Preporuka EFSA-e:<\/strong> 350 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>Preporuka DACH-a:<\/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>Za vi\u0161e informacija o unosu magnezija, simptomima nedostatka i zdravstvenim dobrobitima, mo\u017eete pogledati sljede\u0107i \u010dlanak: <a href=\"http:\/\/Cramps, Fatigue, Irritability or Sleep. What Else Does Magnesium Affect?\"><strong>Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de 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\">Hrana bogata 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\">Hrana<\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Sadr\u017eaj magnezija (100 g)<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\">sjemenke bundeve<\/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.hr\/bio-sjemenke-suncokreta-vanavita.html\">sjemenke suncokreta<\/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\">bademi<\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">tamna \u010dokolada 70 &#8211; 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\">heljda<\/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.hr\/orasi-gymbeam.html\">orasi<\/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\">zob<\/td><td class=\"has-text-align-center\" data-align=\"center\">138<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">je\u010dam<\/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\u0107a<\/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.hr\/blog\/wp-content\/uploads\/2023\/07\/103317847_3019033471520625_5890722669873207003_n-1124x749.jpg\" alt=\"Cink i magnezij kod mu\u0161karaca\" class=\"wp-image-481236\" style=\"width:843px;height:562px\" title=\"Cink i magnezij kod mu\u0161karaca\" 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_s_antioksidativnim_djelovanjem\"><\/span>8. Vitamini s antioksidativnim djelovanjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Antioksidansi su tvari koje \u0161tite tijelo od<strong> slobodnih radikala<\/strong> koji nastaju kao posljedica <strong>oksidativnog stresa.<\/strong> Stoga su povezani sa smanjenjem rizika od raznih stanja, poput<strong> kardiovaskularnih bolesti<\/strong> i <strong>raka<\/strong>. Kod mu\u0161karaca antioksidansi tako\u0111er igraju va\u017enu ulogu u za\u0161titi sperme i<strong> prostate.<\/strong> U antioksidanse spadaju razni vitamini, kao i spomenuti selen i 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\">Koji vitamini spadaju me\u0111u antioksidanse?<\/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><strong><a href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\">vitamin C<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Preporuka EFSA-e:<\/strong> 110 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>Preporuka DACH-a:<\/strong> 110 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\"><strong>vitamin E<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li><strong>Preporuka EFSA-e:<\/strong> 13 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>Preporuka DACH-a:<\/strong> 14 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>bakar<\/strong>\n<ul class=\"wp-block-list\">\n<li><strong>Preporuka EFSA-e:<\/strong> 1.6 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>Preporuka DACH-a:<\/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>Preporuka EFSA-e:<\/strong> 3 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>Preporuka DACH-a:<\/strong> 2-5 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[46]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/vitamin-b2-riboflavin-gymbeam.html\"><strong>riboflavin (vitamin B2)<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li><strong>Preporuka EFSA-e:<\/strong> 1.3 mg \/ dan <span class=\"tadv-color\" style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li><strong>Preporuka DACH-a:<\/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.hr\/blog\/wp-content\/uploads\/2023\/07\/DSC5015-750x1124.jpg\" alt=\"Vitamin C kod mu\u0161karaca\" 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_Vlakna\"><\/span>9. Vlakna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/vlakna\">Vlakna<\/a> su <strong>neprobavljiva komponenta koja se nalazi u hrani biljnog podrijetla.<\/strong> Iako ih tijelo ne mo\u017ee razgraditi, a kroz probavni trakt prolaze uglavnom nepromijenjena, nose <strong>brojne zdravstvene dobrobiti.<\/strong> Neophodne su za <strong>pravilnu probavu i pra\u017enjenje crijeva,<\/strong> kao i za optimalan <strong>sastav crijevne mikrobiote<\/strong>. Vlakna tako\u0111er utje\u010du na stvari izvan probavnog trakta, poput razine<strong> \u0161e\u0107era u krvi<\/strong> i <strong>imunolo\u0161ke funkcije<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne samo da su vlakna neophodna za pravilnu probavu, ve\u0107 utje\u010du i na<strong> zdravlje samog probavnog trakta.<\/strong> Dovoljan unos vlakana povezan je s <strong>manjim rizikom od raka debelog crijeva<\/strong>. Jedna meta-analiza pokazala je da za svakih 10 g pove\u0107anja dnevnog unosa vlakana, postoji pribli\u017eno 10 % smanjenje rizika od razvoja ove bolesti. <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\">Gdje prona\u0107i vlakna?<\/h3>\n\n\n\n<p>Vlakna se nalaze isklju\u010divo u <strong>hrani biljnog podrijetla. <\/strong>Dobri izvori vlakana uklju\u010duju <strong>mahunarke, cjelovite \u017eitarice, povr\u0107e, vo\u0107e te <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\">ora\u0161aste plodove i sjemenke.<\/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>No, vlakna mo\u017eete uklju\u010diti u prehranu i u obliku raznih dodataka prehrani, kao \u0161to su:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">psilijum<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/jabucna-vlakna-gymbeam.html\">jabu\u010dna vlakna<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/glukomanan-gymbeam.html\">glukomanan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/daily-fiber-gymbeam.html\">kompleksni dodatak kao \u0161to je Daily Fiber <\/a>s kombinacijom vi\u0161e vrsta vlakana.<\/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\">Koliki je preporu\u010deni dnevni unos vlakana za mu\u0161karce?<\/h3>\n\n\n\n<p>Preporuke razli\u010ditih nutricionisti\u010dkih institucija mogu se neznatno razlikovati, ali sve sugeriraju <strong>dnevni unos u rasponu od 25 &#8211; 35 grama.<\/strong> Prema <strong>EFSA-i,<\/strong> preporu\u010deni dnevni unos za zdravu odraslu osobu je <strong>25 grama vlakana.<\/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\">Takav unos mo\u017eete posti\u0107i putem izvora kao \u0161to su:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 g integralne tjestenine<\/strong> (cca. 6 g vlakana),<\/li>\n\n\n\n<li><strong>50 g zobi<\/strong> (cca. 7 g vlakana),<\/li>\n\n\n\n<li><strong>50 g integralnog tost kruha <\/strong>(cca. 3 g vlakana),<\/li>\n\n\n\n<li><strong>100 g mrkve<\/strong> (cca. 3 g vlakana),<\/li>\n\n\n\n<li><strong>100 g banana<\/strong> (cca. 2.5 g vlakana),<\/li>\n\n\n\n<li>i <strong>30 g badema<\/strong> (cca. 4 g vlakana). <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=\"Koji_dodaci_prehrani_mogu_biti_korisni_za_zdravlje_muskaraca\"><\/span>Koji dodaci prehrani mogu biti korisni za zdravlje mu\u0161karaca?<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.hr\/tribulus-terrestris-120tbl-gymbeam.html\" class=\"ek-link\">Tribulus Terrestris<\/a> je ekstrakt iz biljke <em>Tribulus terrestris<\/em>. Tradicionalna medicina ga je koristila za rje\u0161avanje<strong> problema s plodno\u0161\u0107u<\/strong> i <strong>niskim libidom<\/strong>. Danas je prvenstveno prepoznat kao <strong>prirodna alternativa steroidima.<\/strong> Studije su pokazale korelaciju izme\u0111u ove biljke i <strong>pove\u0107ane razine testosterona, rasta mi\u0161i\u0107a i performansi.<\/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. Ashwagandha<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\">Ashwagandha<\/a>, tako\u0111er znana i kao <strong>indjski ginseng,<\/strong> je poznata po svojim brojnim zdravstvenim u\u010dincima. Svrstava se me\u0111u <strong>adaptogene,<\/strong> tvari koje poma\u017eu tijelu da se bolje nosi sa <strong>stresom<\/strong>. Tako\u0111er se koristi u slu\u010dajevima <strong>neplodnosti<\/strong> i <strong>seksualne disfunkcije<\/strong>. Istra\u017eivanja pokazuju da Ashwagandha mo\u017ee utjecati na<strong> proizvodnju i kvalitetu sperme<\/strong>, kao i na proizvodnju <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.hr\/blog\/wp-content\/uploads\/2023\/07\/A4208102-515B-4267-B9DC-EBFF1BA8729A-1124x749.jpeg\" alt=\"Ashwagandha za zdravlje mu\u0161karaca\" class=\"wp-image-481274\" style=\"width:843px;height:562px\" title=\"Ashwagandha za zdravlje mu\u0161karaca\" 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. Piskavica<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/piskavica-gymbeam.html\" class=\"ek-link\">Piskavica<\/a> je biljka koja se koristi u tradicionalnoj medicini za <strong>pobolj\u0161anje libida<\/strong>. Ova se upotreba zadr\u017eala do danas jer sadr\u017ei steroidne saponine koji potencijalno mogu <strong>pove\u0107ati razinu testosterona.<\/strong> Osim toga, ima obe\u0107avaju\u0107e u\u010dinke u drugim podru\u010djima zdravlja. Mo\u017ee pomo\u0107i u<strong> sni\u017eavanju razine \u0161e\u0107era<\/strong> u krvi (glikemije), \u0161to ga \u010dini korisnim za pojedince koji trebaju odr\u017eavati optimalnu kontrolu glikemije. <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. Sabal palma<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/saw-palmetto-gymbeam.html\" class=\"ek-link\">Serenoa repens<\/a> (sabal palma) je biljka palma \u010diji se plodovi koriste za dobivanje <strong>ekstrakta.<\/strong> Bogata je <strong>masnim kiselinama<\/strong> kao \u0161to su miristinska kiselina, oleinska kiselina i druge. Istra\u017eivanja su pokazala da djeluje na <strong>zdravlje 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.hr\/daa-120-kaps-gymbeam.html\">DAA<\/a> (asparaginska kiselina) prirodno se nalazi u ljudskom tijelu i uklju\u010dena je u funkciju <strong>endokrinih \u017elijezda<\/strong> i <strong>\u017eiv\u010danog sustava<\/strong>. Me\u0111utim, studije su pokazale da bi tako\u0111er mogla igrati ulogu u pove\u0107anju <strong>razine testosterona<\/strong> i <strong>mu\u0161ke plodnosti<\/strong>. Tako\u0111er postoji potencijalni utjecaj na proizvodnju <strong>hormona rasta<\/strong> i <strong>rast mi\u0161i\u0107a.<\/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. Antioksidansi<\/h3>\n\n\n\n<p>Osim navedenih vitamina i minerala, postoje i druge <strong>bioaktivne tvari<\/strong> koje mogu imati <strong>antioksidativno djelovanje<\/strong> te pridonijeti smanjenju rizika od raka i za\u0161titi spermija od oksidativnog stresa. <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>Tvari koje su pokazale obe\u0107avaju\u0107e rezultate u istra\u017eivanju uklju\u010duju, naprimjer:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/likopen-gymbeam.html\" class=\"ek-link\">likopen<\/a><\/li>\n\n\n\n<li>polifenoli <a href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-green-tea-gymbeam.html\">zelenog \u010daja<\/a> i <a href=\"https:\/\/gymbeam.hr\/brazilska-kava-gymbeam.html\" class=\"ek-link\">kave<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/koenzim-q10-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">koenzim 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.hr\/ginseng-gymbeam.html\">Ginseng<\/a> se koristi u tradicionalnoj kineskoj medicini zbog potencijalnih u\u010dinaka na<strong> imunitet, kognitivne sposobnosti <\/strong>i<strong> raspolo\u017eenje<\/strong>. Kao adaptogen, mo\u017ee biti koristan u upravljanju stresom. Tako\u0111er se pokazalo da potencijalno utje\u010de na <strong>seksualno zdravlje<\/strong> i podupire <strong>proizvodnju i funkciju 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. Kompleksni dodatci prehrani<\/h3>\n\n\n\n<p>Mnogi dodaci prehrani kombiniraju vi\u0161e hranjivih tvari i aktivnih sastojaka koji ciljaju na odre\u0111ena podru\u010dja mu\u0161kog zdravlja. Mo\u017eete prona\u0107i dodatke koji se fokusiraju na <a href=\"https:\/\/gymbeam.hr\/podrska-za-prostatu-gymbeam.html\" class=\"ek-link\">zdravlje prostate<\/a>, <a href=\"https:\/\/gymbeam.hr\/alphamale-testobooster-120-kaps-gymbeam.html\" class=\"ek-link\">podr\u0161ku proizvodnji testosterona<\/a>, unos <a href=\"https:\/\/gymbeam.hr\/kompleks-antioksidanata-gymbeam.html\" class=\"ek-link\">antioksidansa<\/a>, ili kombinaciju razli\u010ditih hranjivih tvari u obliku <a href=\"https:\/\/gymbeam.hr\/men-s-essentials-multivitamin-gymbeam.html\">multivitamina<\/a> koji je op\u0107enito formuliran za zdravlje mu\u0161karaca.<\/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.hr\/blog\/wp-content\/uploads\/2023\/07\/frenkiboi_42-1124x750.jpg\" alt=\"dodatci prehrani za mu\u0161karce\" class=\"wp-image-481290\" style=\"width:843px;height:563px\" title=\"dodatci prehrani za mu\u0161karce\" 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=\"Koji_su_glavni_zakljucci\"><\/span>Koji su glavni zaklju\u010dci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mu\u0161ko tijelo ima svoje jedinstvene funkcije i karakteristike koje dolaze sa specifi\u010dnim prehrambenim zahtjevima. To uklju\u010duje prirodni <strong>ve\u0107i udio mi\u0161i\u0107ne mase, proizvodnju i funkciju testosterona, kvalitetu sperme<\/strong> i <strong>zdravlje prostate.<\/strong> Zbog ovih specifi\u010dnosti mu\u0161karci bi trebali paziti ne samo na unos<strong> kalorija<\/strong> i <strong>proteina,<\/strong> ve\u0107 i na specifi\u010dne<strong> vitamine<\/strong> i <strong>minerale<\/strong> poput <strong>cinka, selena<\/strong> i <strong>vitamina D.<\/strong> Da zaklju\u010dimo, zdrava i raznolika prehrana s naglaskom na ove specifi\u010dne nutrijente mo\u017ee zna\u010dajno pridonijeti za bolje op\u0107e mu\u0161ko zdravlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je li vam ovaj \u010dlanak bio od koristi i jeste li nau\u010dili ne\u0161to novo? Onda ga ne zaboravite podijeliti sa svojim prijateljima!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mu\u0161ko tijelo ima nekoliko specifi\u010dnih karakteristika i funkcija koje se o\u010dituju u njegovim prehrambenim potrebama. Na koje bi vitamine i minerale mu\u0161karci trebali obratiti pozornost?<\/p>\n","protected":false},"author":156,"featured_media":481036,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6500,6872,7562,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-489799","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-minerali-hr","10":"tag-vitamini-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mu\u0161karci i prehrana: Najva\u017eniji vitamini i minerali za zdravlje, testosteron i performanse - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koji su vitamini i minerali klju\u010dni za mu\u0161ko zdravlje? 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