{"id":496362,"date":"2023-09-19T11:10:11","date_gmt":"2023-09-19T09:10:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=496362"},"modified":"2023-09-19T11:10:16","modified_gmt":"2023-09-19T09:10:16","slug":"karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/","title":{"rendered":"Karnitin: U\u010dinki na huj\u0161anje, telesno zmogljivost, delovanje mo\u017eganov in druga podro\u010dja zdravja"},"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\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/#Kaj_je_karnitin\" title=\"Kaj je karnitin?\">Kaj je karnitin?<\/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\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/#Kako_deluje_karnitin\" title=\"Kako deluje karnitin?\">Kako deluje karnitin?<\/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\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/#Katere_oblike_karnitina_obstajajo\" title=\"Katere oblike karnitina obstajajo?\">Katere oblike karnitina obstajajo?<\/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\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/#Kaksne_ucinke_na_zdravje_ima_karnitin\" title=\"Kak\u0161ne u\u010dinke na zdravje ima karnitin?\">Kak\u0161ne u\u010dinke na zdravje ima karnitin?<\/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\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/#Ali_lahko_trpite_zaradi_pomanjkanja_karnitina\" title=\"Ali lahko trpite zaradi pomanjkanja karnitina?\">Ali lahko trpite zaradi pomanjkanja karnitina?<\/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\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/#Ali_ima_lahko_karnitin_nezelene_ucinke\" title=\"Ali ima lahko karnitin ne\u017eelene u\u010dinke?\">Ali ima lahko karnitin ne\u017eelene u\u010dinke?<\/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\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/#Kako_jemati_karnitin\" title=\"Kako jemati karnitin?\">Kako jemati karnitin?<\/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\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/#S_cim_kombinirati_karnitin\" title=\"S \u010dim kombinirati karnitin?\">S \u010dim kombinirati karnitin?<\/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\/karnitin-ucinki-na-hujsanje-telesno-zmogljivost-delovanje-mozganov-in-druga-podrocja-zdravja\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali ima karnitin \u010dastno mesto v va\u0161i shrambi dodatkov med drugimi izdelki, ki pomagajo pri huj\u0161anju? Resni\u010dno si je pridobil sloves u\u010dinkovitega topilca ma\u0161\u010dob, ki obljublja hitrej\u0161o presnovo in hitro izgubo telesne te\u017ee. Koliko resnice je v tej trditvi in s kak\u0161nimi drugimi u\u010dinki se ta snov pona\u0161a?<\/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\">V \u010dlanku boste spoznali vpliv karnitina na ta podro\u010dja:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#weight-loss\" style=\"border-radius:0px\">Huj\u0161anje<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#brain-and-memory\" style=\"border-radius:0px\">Mo\u017egani in spomin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#heart-health\" style=\"border-radius:0px\">Zdravje srca<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sports-performance\" style=\"border-radius:0px\">Telesna zmogljivost<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#blood-sugar-levels\" style=\"border-radius:0px\">Ravni sladkorja v krvi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#fertility\" style=\"border-radius:0px\">Plodnost<\/a><\/div>\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=\"Kaj_je_karnitin\"><\/span>Kaj je karnitin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/l-karnitini\" class=\"ek-link\">Karnitin<\/a> je eden izmed najbolj priljubljenih prehranskih dodatkov za huj\u0161anje, ki pomaga pri izgubi odve\u010dnih kilogramov. Lahko ga jemljete posami\u010dno v obliki <a href=\"https:\/\/gymbeam.si\/topilec-mascob-l-karnitin-gymbeam.html\" class=\"ek-link\">napitka<\/a>, <a href=\"https:\/\/gymbeam.si\/karnitin-tabs-gymbeam.html\" class=\"ek-link\">tablet<\/a> ali celo <a href=\"https:\/\/gymbeam.si\/l-karnitin-3000-shot-60-ml-gymbeam.html\" class=\"ek-link\">shotov<\/a>. Pogosto pa ga najdemo tudi v kombinaciji z drugimi snovmi kot del razli\u010dnih <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" class=\"ek-link\">topilcev ma\u0161\u010dob<\/a> in <a href=\"https:\/\/gymbeam.si\/za-hujsanje\" class=\"ek-link\">dodatkov za huj\u0161anje<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda si ga predstavljate kot nekak\u0161no \u010dude\u017eno snov, ki jo morate dopolniti, da bi u\u010dinkovito izgoreli ma\u0161\u010dobe in dosegli \u017eeleno postavo. Vendar vas bomo nekoliko razo\u010darali &#8211; v resnici ne gre za kak\u0161no zvija\u010do, narejeno v skrivnem laboratoriju, temve\u010d za <strong>aminokislino<\/strong>, ki jo telo lahko naravno proizvaja iz <strong>lizina<\/strong> in <strong>metionina<\/strong>, hkrati pa jo tudi shranjuje. Do 98% njene skupne koli\u010dine v telesu je shranjene v <strong>skeletnih mi\u0161icah<\/strong> ali <strong>sr\u010dni mi\u0161ici<\/strong>. Preostala pribli\u017eno 2% se nato nahajata v <strong>jetrih<\/strong> in <strong>ledvicah<\/strong>. <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<p>Vendar je karnitin tudi pogosta <strong>sestavina na\u0161e prehrane<\/strong>, predvsem v obliki \u017eivil <strong>\u017eivalskega izvora<\/strong>. Posebej veliko ga je v mesu in mesnih izdelkih, lahko pa ga dobimo tudi iz <a href=\"https:\/\/gymbeam.si\/ribe\" class=\"ek-link\"><strong>rib<\/strong><\/a>, <strong>jajc<\/strong> in <strong>mle\u010dnih izdelkov<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Koliko karnitina obi\u010dajno vsebujejo posamezna \u017eivila?<\/h3>\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\">Karnitin (mg \/ 100 g)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Svinjska \u0161unka<\/td><td class=\"has-text-align-center\" data-align=\"center\">449<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" class=\"ek-link\">Pi\u0161\u010dan\u010dja prsa<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">180&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010dan\u010dja stegna<\/td><td class=\"has-text-align-center\" data-align=\"center\">63<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.53<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" class=\"ek-link\">Sardine<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[9]<\/span><\/figcaption><\/figure>\n\n\n\n<p>S <strong>povpre\u010dno zahodno prehrano<\/strong>, ki vklju\u010duje meso in druge izdelke \u017eivalskega izvora, dobimo pribli\u017eno <strong>24 do 145 mg karnitina na dan<\/strong>. Za primerjavo: <strong>veganska prehrana<\/strong>, ki izklju\u010duje vsa \u017eivila \u017eivalskega izvora, zagotavlja le pribli\u017eno <strong>1,2 mg karnitina na dan<\/strong>. Omeniti velja, da telo za optimalno delovanje potrebuje pribli\u017eno <strong>15 mg karnitina<\/strong> na dan. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"741\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442-741x1124.jpg\" alt=\"kaj je karnitin\" class=\"wp-image-493206\" title=\"kaj je karnitin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442-741x1124.jpg 741w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442-264x400.jpg 264w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442-1013x1536.jpg 1013w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-70442.jpg 1350w\" sizes=\"auto, (max-width: 741px) 100vw, 741px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_deluje_karnitin\"><\/span>Kako deluje karnitin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Karnitin je zaradi svoje posebne vloge v telesu zaslovel kot u\u010dinkovit topilec ma\u0161\u010dob. V bistvu deluje kot nekak\u0161en taksi, ki prena\u0161a <strong>ma\u0161\u010dobne kisline<\/strong> (ma\u0161\u010dobe) prek meje (mitohondrijske membrane) v <strong>celi\u010dne elektrarne<\/strong>, znane kot <strong>mitohondriji<\/strong>. V mitohondrijih se ma\u0161\u010dobne kisline se\u017egejo za proizvodnjo energije.<\/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 namre\u010d ne morejo same vstopiti v mitohondrije in potrebujejo pomo\u010d pri transportu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko se ma\u0161\u010doba sprosti iz podko\u017enih zalog, kot je ne\u017eelena ma\u0161\u010doba okoli trebuha in stegen, ima karnitin vlogo pri zagotavljanju u\u010dinkovitega izgorevanja in pretvorbe v energijo. <span class=\"tadv-color\" style=\"color: #ff6600\">[7,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katere_oblike_karnitina_obstajajo\"><\/span>Katere oblike karnitina obstajajo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L-karnitin Base<\/strong>: Za razliko od drugih oblik je ta oblika 100% \u010disti karnitin. Stabilen je le v teko\u010di obliki in je znan po svoji dobri absorpciji.<\/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><strong>L-karnitin L-artrat<\/strong>: To je kombinacija \u010distega L-karnitina in soli (tartrat = sol vinske kisline). Obi\u010dajno se uporablja v tabletah ali kapsulah in naj bi pozitivno vplival na telesno zmogljivost. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/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><strong>Acetil-L-karnitin (ALCAR)<\/strong>: Ta oblika se najpogosteje uporablja pri jemanju karnitina za podporo delovanja mo\u017eganov. Znano je, da naju\u010dinkoviteje pre\u010dka krvno-mo\u017egansko pregrado, ki lo\u010duje mo\u017eganske krvne \u017eile od mo\u017eganskega tkiva. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/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><strong>Glicin propionil-L-karnitin (GPLC)<\/strong>: Ta oblika je naravna za skeletne mi\u0161ice in sr\u010dno mi\u0161ico. Te mi\u0161i\u010dne strukture lahko oskrbuje z energijo brez prisotnosti kisika, uporablja pa se tudi za proizvodnjo NO (du\u0161ikovega oksida), ki sodeluje pri \u0161irjenju \u017eil. To omogo\u010da ve\u010djo oskrbo delujo\u010dih mi\u0161ic s hranilnimi snovmi in kisikom za maksimalno \u0161portno zmogljivost. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/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><strong>D-karnitin<\/strong>: To je neaktivna oblika karnitina. Poleg tega lahko celo zavira tvorbo L-karnitina (aktivne oblike), kar vodi v njegovo pomanjkanje. Ne sme se uporabljati v prehranskih dopolnilih, ker ga telo ne more pravilno izkoristiti.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaksne_ucinke_na_zdravje_ima_karnitin\"><\/span>Kak\u0161ne u\u010dinke na zdravje ima karnitin?<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\" id=\"weight-loss\">1. Igra vlogo pri huj\u0161anju<\/h3>\n\n\n\n<p>Karnitin je najbolj priljubljen in najpogosteje uporabljen topilec ma\u0161\u010dob, ki spremlja mnoge na njihovi poti huj\u0161anja. Vendar to <strong>ni \u010dude\u017ena tableta za huj\u0161anje<\/strong>, ki bo brez va\u0161ega truda tonizirala va\u0161e telo in vas trajno znebila neza\u017eelene podko\u017ene ma\u0161\u010dobe. Kot vedno je osnova huj\u0161anja <strong><a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\">kalori\u010dni primanjkljaj<\/a><\/strong>. Dosledno morate porabiti ve\u010d energije, kot je zau\u017eijete. Poleg tega karnitin najbolje deluje v povezavi s \u0161portno aktivnostjo in je primeren za tiste, ki se <strong>redno ukvarjajo z vadbo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko vam s pravilno prehrano in vadbo uspe odpraviti kalori\u010dni primanjkljaj, vam lahko karnitin prisko\u010di na pomo\u010d. Tudi v \u0161tudijah se zdi, da je njegov vpliv na <strong>oksidacijo ma\u0161\u010dob koristen zaveznik pri huj\u0161anju<\/strong>. To je smiselno, \u010de upo\u0161tevamo, kako karnitin deluje v telesu &#8211; pomaga prena\u0161ati ma\u0161\u010dobne kisline v mitohondrije, kjer se nato <strong>se\u017egejo in pretvorijo v energijo<\/strong>. Tako lahko telo u\u010dinkoviteje izkori\u0161\u010da ma\u0161\u010dobe kot vir energije. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znanstveniki domnevajo, da ima pri tem u\u010dinku pomembno vlogo tudi vpliv karnitina na <strong>hormonsko ob\u010dutljivo lipazo<\/strong>. Hormonsko ob\u010dutljiva lipaza je encim, ki<strong> razgrajuje podko\u017eno ma\u0161\u010dobo<\/strong> v obliki triacilglicerolov v glicerol in ma\u0161\u010dobne kisline. Kadar deluje hitreje, se ma\u0161\u010dobe hitreje razgradijo in se lahko hitreje se\u017egejo v celi\u010dnih elektrarnah (mitohondrijih). <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<p>Vendar se zdi, da je najbolj koristen kot pomo\u010d pri huj\u0161anju, kadar je <strong>za\u010detna raven karnitina nizka<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako najbolje izkoristiti u\u010dinke karnitina? Za zmanj\u0161anje telesne te\u017ee ga mora spremljati dobro strukturirana prehrana, pri \u010demer vam lahko pomaga na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" class=\"ek-link\"><strong>spletni kalkulator za izra\u010dun energijskega vnosa in makrohranil<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"7067,28792,46435,53755\" ><\/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<h3 class=\"wp-block-heading\" id=\"brain-and-memory\">2. Vpliva na delovanje mo\u017eganov in spomin<\/h3>\n\n\n\n<p>Karnitin je znan tudi po svojem vplivu na delovanje mo\u017eganov in kognitivne funkcije, vklju\u010dno s spominom in koncentracijo. Ta u\u010dinek je povezan zlasti z <strong>acetil-L-karnitinom (ALCAR)<\/strong>, saj ima sposobnost u\u010dinkovitej\u0161ega prehajanja krvno-mo\u017eganske pregrade iz krvnega obtoka v mo\u017egansko tkivo. V mo\u017eganskih celicah deluje podobno kot v mi\u0161i\u010dnih celicah, saj zagotavlja potrebne sestavine za proizvodnjo energije. To lahko izbolj\u0161a <strong>du\u0161evno zmogljivost<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znanstveniki prav tako domnevajo, da ima lahko karnitin vlogo pri proizvodnji nevrotransmiterja <strong>acetilholina<\/strong>, ki deluje kot glasnik med \u017eiv\u010dnimi celicami (nevroni). Zato bi lahko karnitin z vplivom na njegovo proizvodnjo potencialno <strong>podpiral kognitivne funkcije<\/strong>. Ta u\u010dinek se pogosto preu\u010duje pri osebah z <strong>Alzheimerjevo boleznijo<\/strong>. Za to bolezen ni zna\u010dilno le kopi\u010denje amiloidnih plakov (skupkov netopnih beljakovin v mo\u017eganih), temve\u010d tudi <strong>po\u0161kodbe \u017eiv\u010dnih celic v mo\u017eganih<\/strong>, ki uporabljajo prej omenjeni acetilholin. \u010ce bi se ta nevrotransmiter proizvajal v ve\u010djih koli\u010dinah, bi to lahko nadomestilo zmanj\u0161ano \u0161tevilo funkcionalnih nevronov. \u0160tudije na primer ka\u017eejo, da uporaba karnitina pozitivno vpliva na spomin pri osebah z Alzheimerjevo boleznijo. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi svojega vpliva na delovanje mo\u017eganov se karnitin uvr\u0161\u010da med dodatke za <a href=\"https:\/\/gymbeam.si\/proti-staranju\" class=\"ek-link\"><strong>zdravo staranje<\/strong><\/a>, ki lahko prispevajo k elegantnemu staranju. Prav tako spada v kategorijo <a href=\"https:\/\/gymbeam.si\/nootropiki-in-mozganski-stimulansi\" class=\"ek-link\">nootropikov<\/a>, ki so znani po svojem vplivu na <strong>spomin, u\u010denje in druge kognitivne funkcije<\/strong>.<\/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>V \u010dlanku si oglejte \u0161e druge na\u010dine za skrb za zdravje mo\u017eganov in celotnega telesa ter kako se zdravo starati: <a href=\"https:\/\/gymbeam.si\/blog\/anti-ageing-in-zdravo-staranje-kako-poskrbeti-za-svoje-telo-ter-ohraniti-zdravje-in-mladosten-videz\/\" class=\"ek-link\"><strong>Anti-ageing in zdravo staranje: Kako poskrbeti za svoje telo ter ohraniti zdravje in mladosten videz<\/strong><\/a>?<\/li>\n\n\n\n<li>Kaj so nootropiki, kako delujejo in kateri so najbolj\u0161i? Ve\u010d lahko izveste v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/nootropiki-za-izboljsanje-funkcij-mozganov-in-spomina-ki-jih-morate-poznati\/\" class=\"ek-link\"><strong>Nootropiki: Snovi za izbolj\u0161anje koncentracije in spomina. Kateri so najbolj\u0161i?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/image00009-1124x749.jpg\" alt=\"u\u010dinki karnitina na spomin\" class=\"wp-image-493226\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00009-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00009-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00009-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00009-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"heart-health\">3. Pozitivno vpliva na zdravje srca<\/h3>\n\n\n\n<p>Kot smo \u017ee omenili, je karnitin klju\u010dnega pomena tudi za srce. Ma\u0161\u010dobne kisline so <strong>priljubljen vir energije<\/strong> za sr\u010dne mi\u0161i\u010dne celice. Zato je za srce \u0161e posebej koristno, \u010de karnitin pomaga pri prenosu ma\u0161\u010dobnih kislin v mitohondrije, kjer se lahko pretvorijo v energijo. Poleg tega se zdi, da ima karnitin vlogo pri <strong>odstranjevanju strupenih stranskih produktov<\/strong>, ki se kopi\u010dijo med biokemi\u010dnimi procesi presnove. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimivo je, da lahko na podlagi nekaterih \u0161tudij karnitin pomaga tudi pri <strong>delovanju srca<\/strong>, ki ga je prizadel sr\u010dni infarkt ali druge oblike ishemije (pomanjkanje preskrbe s krvjo). Raven karnitina je namre\u010d po teh sr\u010dnih dogodkih obi\u010dajno nizka, zato bi lahko dodajanje te snovi pozitivno vplivalo na delovanje srca. Vendar se zdi, da se ti mo\u017eni u\u010dinki poka\u017eejo pri odmerkih vsaj 2 grama na dan, najbolje pa 6 do 9 gramov na dan. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na zdravje srca vplivajo tudi druge snovi, kot so koristne ma\u0161\u010dobne kisline omega-3. Ve\u010d o njih si lahko preberete v \u010dlanku:<a href=\"https:\/\/gymbeam.si\/blog\/kaksno-kolicino-zdravih-mascob-morate-zauziti-kolicina-omega-3-je-pomembnejsa-od-razmerja-z-omega-6\/\" class=\"ek-link\"><strong> Kak\u0161no koli\u010dino zdravih ma\u0161\u010dob morate zau\u017eiti? Koli\u010dina omega-3 je pomembnej\u0161a od razmerja z omega-6<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">4. Vpliva na telesno zmogljivost<\/h3>\n\n\n\n<p>Raziskave ka\u017eejo tudi na potencialni vpliv karnitina na telesno zmogljivost. Rezultati \u0161tudij se razlikujejo, vendar so se osredoto\u010dile na naslednja podro\u010dja \u0161portne zmogljivosti:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bolj\u0161e okrevanje po vadbi<\/strong> je lahko povezano s spodbujanjem oksigenacije mi\u0161ic. To pomaga pri okrevanju po <strong>anaerobni dejavnosti<\/strong>, tj. intenzivni dejavnosti, med katero mi\u0161ice niso oskrbljene s kisikom, kot je trening mo\u010di v fitnesu ali sprint. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/li>\n\n\n\n<li><strong>U\u010dinkovitej\u0161a oksigenacija mi\u0161ic<\/strong> je posledica \u017ee omenjene proizvodnje du\u0161ikovega oksida. Ta povzro\u010di ve\u010djo \u0161iritev krvnih \u017eil v mi\u0161icah, kar omogo\u010da ve\u010djo oskrbo s kisikom in hranilnimi snovmi. Posledi\u010dno lahko mi\u0161ice u\u010dinkoviteje izlo\u010dajo <strong>laktat<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/li>\n\n\n\n<li><strong>Podpora nastajanju rezerv glikogena v mi\u0161icah.<\/strong><\/li>\n\n\n\n<li><strong>Ve\u010dja mo\u010d in zmogljivost med intenzivnimi dejavnostmi<\/strong> sta posledica ve\u010dje razpolo\u017eljivosti karnitina. Zdi se, da je med temi dejavnostmi karnitin v mitohondrijih naravno manj dostopen. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/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>Carnitine has many promising effects on sports performance. However, further research is needed to confirm whether carnitine indeed functions in this manner.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstajajo tudi druge zanimive snovi, ki lahko izbolj\u0161ajo \u0161portno zmogljivost. \u010ce je to va\u0161 cilj, se vam bo morda zdel zanimiv \u010dlanek &#8220;<a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-in-uporabljati-najucinkovitejse-predvadbeno-prehransko-dopolnilo\/\" class=\"ek-link\"><strong>Kako izbrati in uporabiti naju\u010dinkovitej\u0161i dodatek pred vadbo<\/strong><\/a>?&#8221;.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.jpg\" alt=\"vpliv karnitina na telesno zmogljivost\" class=\"wp-image-493244\" title=\"vpliv karnitina na telesno zmogljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"blood-sugar-levels\">5. Vpliva na raven sladkorja v krvi<\/h3>\n\n\n\n<p>Nekatere \u0161tudije ka\u017eejo na pozitiven vpliv karnitina na povi\u0161ano <strong>glikemijo (raven sladkorja v krvi) in inzulinsko rezistenco (IR)<\/strong>. Ta dva dejavnika sta povezana, saj pri IR inzulin ne more u\u010dinkovito prena\u0161ati sladkorja (glukoze) iz krvi v celice, kar povzro\u010di povi\u0161ano raven sladkorja v krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekatere \u0161tudije ka\u017eejo, da bi lahko na razvoj inzulinske rezistence poleg drugih dejavnikov vplivale tudi <strong>motnje v delovanju mitohondrijev mi\u0161i\u010dnih celic<\/strong>. To lahko privede do motenj pri razgradnji ma\u0161\u010dobnih kislin in njihovega kopi\u010denja, kar spodbuja nastanek inzulinske rezistence. Zdi se, da je IR povezana tudi z <strong>nizko ravnjo karnitina<\/strong>. Tu pride v po\u0161tev dodajanje karnitina, saj bi lahko pomagalo dvigniti raven karnitina nazaj na optimalno raven, s \u010dimer bi podprlo proces oksidacije ma\u0161\u010dobnih kislin. <span class=\"tadv-color\" style=\"color: #ff6600\">[1,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odli\u010den na\u010din za izbolj\u0161anje odpornosti na inzulin je vadba. Ve\u010d o drugih prednostih vadbe si lahko preberete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-dobro-telovaditi-boljsi-imunski-sistem-zdravje-srca-in-8-drugih-razlogov\/\" class=\"ek-link\"><strong>Zakaj je dobro telovaditi? Mo\u010dnej\u0161a odpornost, zdravje srca in 8 drugih razlogov<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"fertility\">6. Vpliva na plodnost<\/h3>\n\n\n\n<p>Ko govorimo o karnitinu, omenjamo tudi njegov vpliv na <strong>mo\u0161ko<\/strong> in <strong>\u017eensko plodnost<\/strong>. \u0160tudije opisujejo vpliv karnitina na proizvodnjo, zorenje in gibljivost spermijev pri mo\u0161kih. Pri \u017eenskah opa\u017eajo njegov vpliv na plodnost, zlasti pri tistih, ki trpijo za <strong>sindromom policisti\u010dnih jaj\u010dnikov (<a href=\"https:\/\/gymbeam.si\/blog\/pcos-sindrom-ki-bi-ga-morala-poznati-vsaka-zenska\/\" class=\"ek-link\">PCOS<\/a>)<\/strong>, ki je obi\u010dajno povezan z neplodnostjo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V eni od raziskav so na primer spremljali 170 \u017eensk s tem sindromom od za\u010detka jemanja karnitina ali placeba do prvega pozitivnega testa nose\u010dnosti. Ugotovljeno je bilo, da je bilo v skupini, ki je dnevno jemala <strong>3 grame karnitina<\/strong>, ve\u010dje \u0161tevilo uspe\u0161nih nose\u010dnosti. <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>Obse\u017ena \u0161tudija o mo\u0161ki plodnosti je pokazala, da je dodajanje <strong>2-3 gramov karnitina dnevno<\/strong> \u0161est mesecev pozitivno vplivalo na <strong>koncentracijo in morfologijo (strukturo) sperme<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vas zanima, kako spoznati druga hranila, pomembna za zdravje \u017eensk? Potem preberite na\u0161 \u010dlanek: <a href=\"https:\/\/gymbeam.si\/blog\/zenske-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-in-lepoto\/\" class=\"ek-link\"><strong>\u017denske in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje in lepoto<\/strong><\/a><\/li>\n\n\n\n<li>\u010ce \u017eelite izvedeti ve\u010d o prehranskih potrebah mo\u0161kega telesa, si oglejte na\u0161 \u010dlanek: <strong><a href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/\" class=\"ek-link\">Mo\u0161ki in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje, testosteron in zmogljivost<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/Facetune_05-06-2020-16-28-49-749x1124.jpg\" alt=\"vpliv karnitina na plodnost\" class=\"wp-image-493260\" title=\"vpliv karnitina na plodnost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Facetune_05-06-2020-16-28-49-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Facetune_05-06-2020-16-28-49-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/Facetune_05-06-2020-16-28-49.jpg 889w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">7. Na katera druga podro\u010dja zdravja vpliva karnitin?<\/h3>\n\n\n\n<p>Karnitin prou\u010dujejo tudi v povezavi z drugimi koristmi za zdravje. Kje bi lahko njegove obetavne koristi pri\u0161le prav?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Antioksidativno delovanje<\/strong>: \u0160tudije ka\u017eejo na antioksidativne lastnosti karnitina. Antioksidanti pomagajo v boju proti prostim radikalom, ki nastanejo zaradi oksidativnega stresa, in tako zmanj\u0161ujejo tveganje za razli\u010dne bolezni. <span style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li><strong>Osteoartritis<\/strong> (degenerativna bolezen sklepov): Po nekaterih \u0161tudijah karnitin zmanj\u0161uje raven C-reaktivnega proteina, ki je ozna\u010devalec vnetja. Poleg tega se zdi, da je povezan s snovjo, imenovano malondialdehid, ki pri ljudeh s to boleznijo povzro\u010da bole\u010dine in omejeno gibljivost. Karnitin ima torej lahko vlogo pri negi sklepov in v zvezi s tem slu\u017ei kot <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljse-dopolnilo-za-sklepe\/\" class=\"ek-link\">dodatek za sklepe<\/a>.<\/li>\n\n\n\n<li><strong>Depresija<\/strong>: V nekaterih \u0161tudijah so ugotovili, da acetil-L-karnitin zmanj\u0161uje pojav simptomov depresije. Ni povsem jasno, kako deluje, vendar je eden od mehanizmov verjetno njegov vpliv na pove\u010danje ravni <strong>serotonina<\/strong> (znanega tudi kot hormon sre\u010de), ki je pri ljudeh z depresijo pogosto zmanj\u0161an. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_lahko_trpite_zaradi_pomanjkanja_karnitina\"><\/span>Ali lahko trpite zaradi pomanjkanja karnitina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tipi\u010dna zdrava oseba ima v telesu obi\u010dajno dovolj karnitina. Tudi \u010de raven ni optimalna, pogosto ne pride do pomanjkanja, ki bi povzro\u010dilo ve\u010dje zdravstvene te\u017eave. Pomanjkanje se obi\u010dajno pojavi pri dolo\u010denih zdravstvenih stanjih ali pri bistveno zmanj\u0161anem vnosu s hrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Primarno pomanjkanje karnitina<\/strong>: To je genetsko dedna motnja, za katero je zna\u010dilna <strong>motena presnova karnitina<\/strong>. V telesu primanjkuje encimov, ki sodelujejo pri nastajanju in delovanju karnitina, kar vodi do resnih zdravstvenih te\u017eav.<\/li>\n\n\n\n<li><strong>Sekundarno pomanjkanje karnitina<\/strong>: To se pojavi zaradi bolezni ali stanj, ki povzro\u010dijo <strong>zmanj\u0161ano proizvodnjo karnitina<\/strong> v telesu ali pove\u010dano izlo\u010danje karnitina. To lahko povzro\u010dijo stanja, kot so na primer bolezni ledvic.<\/li>\n\n\n\n<li><strong>Prehransko povzro\u010deno pomanjkanje karnitina<\/strong>: To pomanjkanje je posledica <strong>slabe absorpcije karnitina v prebavnem traktu<\/strong> ali majhnega vnosa karnitina s hrano. Do tega lahko pride pri razli\u010dnih malabsorpcijskih motnjah (ki povzro\u010dijo zmanj\u0161ano absorpcijo hranil iz \u010drevesja v kri), podhranjenosti ali pri alternativnih na\u010dinih prehranjevanja, ki izklju\u010dujejo izdelke \u017eivalskega izvora, kot je <strong>veganstvo<\/strong>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primarne in sekundarne pomanjkljivosti so redke, vendar predstavljajo resno tveganje za zdravje. Privedejo lahko do stanj, kot so huda epilepsija, hipoglikemija, motnje v delovanju mi\u0161ic, te\u017eave s srcem ali motnje \u017eiv\u010dnega sistema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar lahko tudi zdrav posameznik povzro\u010di pomanjkanje karnitina, predvsem tako, da ga <strong>mo\u010dno omeji v svoji prehrani<\/strong>. To se najpogosteje zgodi pri razli\u010dnih oblikah veganstva, pri katerih so izlo\u010deni izdelki \u017eivalskega izvora, ki so glavni vir karnitina. Pri obi\u010dajni prehrani pa je vnos karnitina obi\u010dajno zadosten in obi\u010dajno ni treba skrbeti za pomanjkanje, ki bi lahko ogrozilo zdravje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa so zaloge karnitina v telesu <strong>rahlo zmanj\u0161ane ali \u010de ga ne zau\u017eijemo v zadostnih koli\u010dinah<\/strong>, \u0161tudije ka\u017eejo, da bi lahko dodajanje dodatkov zagotovilo prej omenjene koristi za zdravje. To je posledica pove\u010danja njegovih zalog na <strong>optimalno raven<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_ima_lahko_karnitin_nezelene_ucinke\"><\/span>Ali ima lahko karnitin ne\u017eelene u\u010dinke?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni znano, da bi karnitin povzro\u010dal ali imel veliko stranskih u\u010dinkov, vendar lahko <strong>prekomerno u\u017eivanje povzro\u010di prebavne te\u017eave<\/strong>. Te lahko vklju\u010dujejo slabost, kr\u010de, bruhanje ali drisko. Vendar so ti ne\u017eeleni u\u010dinki obi\u010dajno povezani z ve\u010djimi odmerki, obi\u010dajno vsaj 3 grame na dan. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jemanje karnitina je povezano tudi s povi\u0161animi vrednostmi <strong>trimetilamin-N-oksida (TMAO)<\/strong>. To je snov, ki jo tvorijo bakterije, ko pridejo v stik z \u017eivili \u017eivalskega izvora, ki vsebujejo karnitin, holin in druge snovi. Povi\u0161ane ravni TMAO so povezane s pove\u010danim tveganjem za <strong>aterosklerozo<\/strong> (strjevanje arterij) in <strong>boleznijo ledvic<\/strong>. Zdi se, da je ta snov lahko dejavnik tveganja, zlasti pri ljudeh, ki u\u017eivajo prevelike koli\u010dine \u017eivil \u017eivalskega izvora. <span class=\"tadv-color\" style=\"color: #ff6600\">[10,18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podrobnej\u0161e informacije o varnosti jemanja karnitina najdete v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/je-karnitin-varen\/\" class=\"ek-link\">Je karnitin varen?<\/a><\/strong><\/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=\"Kako_jemati_karnitin\"><\/span>Kako jemati karnitin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odmerki karnitina, ki se uporabljajo v raziskovalnih \u0161tudijah, se pogosto gibljejo od pribli\u017eno <strong>3 gramov na dan ali ve\u010d<\/strong>, zlasti pri preu\u010devanju njegovega vpliva na zdravje srca in o\u017eilja. V prehranskih dopolnilih pa je obi\u010dajno od <strong>500 do 2000 mg<\/strong>, kar je odmerek, ki verjetno ne bo povzro\u010dil prej omenjenih prebavnih te\u017eav.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta dnevni odmerek se nana\u0161a na \u010disto obliko karnitina. \u010ce bi \u017eeleli jemati eno od njegovih drugih oblik, so priporo\u010deni dnevni odmerki, ki veljajo za enakovredne, naslednji:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/acetil-l-karnitin-gymbeam.html\">Acetil-L-karnitin<\/a>: 630 &#8211; 2500 mg<\/li>\n\n\n\n<li>L-karnitin L-artrat: V obliki <a href=\"https:\/\/gymbeam.si\/l-karnitin-gymbeam.html\">prahu<\/a> ali <a href=\"https:\/\/gymbeam.si\/karnitin-tabs-gymbeam.html\">tablet<\/a>: 1000-4000 mg<\/li>\n\n\n\n<li>Propionil-L-karnitin: 1000 &#8211; 4000 mg <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/image00008-1124x749.jpeg\" alt=\"kako jemati karnitin\" class=\"wp-image-493277\" title=\"kako jemati karnitin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00008-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00008-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00008-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/image00008-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"S_cim_kombinirati_karnitin\"><\/span>S \u010dim kombinirati karnitin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Snovi, ki jih kombinirate s karnitinom, so odvisne od tega, kaj pri\u010dakujete od tega dopolnila.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ko gre za <strong>huj\u0161anje<\/strong>, morate razmisliti o kombinaciji z drugimi ma\u0161\u010dobnimi gorilniki, kot so <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofein<\/a>, <a href=\"https:\/\/gymbeam.si\/sinefrin-gymbeam.html\" class=\"ek-link\">sinefrin<\/a> ali celo <a href=\"https:\/\/gymbeam.si\/green-tea-gymbeam.html\" class=\"ek-link\">ekstrakt zelenega \u010daja<\/a> z vsebnostjo EGCG. Te snovi je mogo\u010de kombinirati za bolj\u0161o u\u010dinkovitost, s \u010dimer se ustvari u\u010dinkovit <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" class=\"ek-link\">topilec ma\u0161\u010dob<\/a>.<\/li>\n\n\n\n<li>\u010ce \u017eelite <strong>izbolj\u0161ati u\u010dinkovitost<\/strong> in pomagati pri <strong>obnovi mi\u0161ic<\/strong> ter prekrvavitvi mi\u0161ic, ga lahko kombinirate s snovmi, kot so <a href=\"https:\/\/gymbeam.si\/beta-alanin\" class=\"ek-link\">beta-alanin<\/a>, <a href=\"https:\/\/gymbeam.si\/citrulin-malat-gymbeam.html\" class=\"ek-link\">citrulin<\/a> ali <a href=\"https:\/\/gymbeam.si\/arginine-gymbeam.html\" class=\"ek-link\">arginin<\/a>, na primer.<\/li>\n\n\n\n<li><strong>\u010ce \u017eelite izbolj\u0161ati delovanje mo\u017eganov<\/strong>, lahko izbirate med \u0161tevilnimi nootropiki. <a href=\"https:\/\/gymbeam.si\/fuebrain-gymbeam.html\" class=\"ek-link\">Celoviti dodatki<\/a> lahko vsebujejo sestavine, kot so na primer <a href=\"https:\/\/gymbeam.si\/cdp-holin-gymbeam.html\" class=\"ek-link\">CDP-holin<\/a>, <a href=\"https:\/\/gymbeam.si\/ginkgo-biloba-magnezij-gymbeam.html\" class=\"ek-link\">ginko biloba<\/a> ali <a href=\"https:\/\/gymbeam.si\/dmae-gymbeam.html\" class=\"ek-link\">DMAE<\/a>.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Informacije o tem, kako se orientirati po prehranskih dopolnilih za huj\u0161anje in katera so u\u010dinkovita, najdete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/prehranska-dopolnila-za-hujsanje-katera-so-dobra-za-kurjenje-mascob-ali-obcutek-sitosti\/\" class=\"ek-link\"><strong>Katera prehranska dopolnila za huj\u0161anje so dobra za kurjenje ma\u0161\u010dob ali ob\u010dutek sitosti?<\/strong><\/a><\/li>\n\n\n\n<li>\u010clanek &#8220;<a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najucinkovitejsi-topilec-mascob-in-kako-ga-uporabiti\/\" class=\"ek-link\"><strong>Kako izbrati naju\u010dinkovitej\u0161i topilec map\u010dob in kako ga uporabljati<\/strong><\/a>?&#8221; vam bo pomagal pri izbiri in uporabi naju\u010dinkovitej\u0161ega topilca ma\u0161\u010dob.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Karnitin se najpogosteje povezuje z <strong>razli\u010dnimi topilci ma\u0161\u010dob<\/strong> in prehranskimi dopolnili, namenjenimi huj\u0161anju. Vendar so njegove manj znane oblike pokazale potencialne u\u010dinke na delovanje <strong>mo\u017eganov in srca<\/strong>. \u010ceprav raziskave o karnitinu \u0161e vedno potekajo, lahko zdaj re\u010demo, da lahko v povezavi z drugimi snovmi slu\u017ei kot koristen pripomo\u010dek ne le za <strong>kurjenje ma\u0161\u010dob in izbolj\u0161anje \u0161portne zmogljivosti<\/strong>, temve\u010d tudi na drugih podro\u010djih zdravja.<\/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 \u010dlanek ponudil nekaj novega in zanimivega? \u010ce je, ga obvezno delite s prijatelji in dru\u017eino!\r\n<\/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\/l-carnitine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tL-Carnitine\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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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>Ve\u010dina ljudi povezuje karnitin s huj\u0161anjem in kurjenjem ma\u0161\u010dob. Toda ali ste vedeli, da lahko koristi tudi va\u0161im mo\u017eganom in srcu? V dana\u0161njem \u010dlanku bomo osvetlili njegove u\u010dinke na zdravje.<\/p>\n","protected":false},"author":156,"featured_media":0,"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":[118],"tags":[6375,6507,7311],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-496362","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-prehranska-dopolnila","7":"tag-hujsanje","8":"tag-prehranska-dopolnila","9":"tag-topilci-mascob","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Karnitin: U\u010dinki na huj\u0161anje, telesno zmogljivost, delovanje mo\u017eganov in druga podro\u010dja zdravja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Karnitin se lahko uporablja kot topilec ma\u0161\u010dob, podpira \u0161portno zmogljivost, mo\u017egane, srce in plodnost. 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