{"id":502113,"date":"2023-10-18T11:53:22","date_gmt":"2023-10-18T09:53:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=502113"},"modified":"2023-10-18T11:53:30","modified_gmt":"2023-10-18T09:53:30","slug":"arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/","title":{"rendered":"Arginin: U\u010dinki in odmerjanje za telesno zmogljivost in zdravje"},"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\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/#Kaj_je_arginin\" title=\"Kaj je arginin?\">Kaj je arginin?<\/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\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/#Kako_deluje_arginin\" title=\"Kako deluje arginin?\">Kako deluje arginin?<\/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\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/#Kaksne_so_koristi_arginina_za_zdravje\" title=\"Kak\u0161ne so koristi arginina za zdravje?\">Kak\u0161ne so koristi arginina za zdravje?<\/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\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/#Kje_v_hrani_lahko_najdemo_arginin\" title=\"Kje v hrani lahko najdemo arginin?\">Kje v hrani lahko najdemo arginin?<\/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\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/#Kaksne_nezelene_ucinke_ima_arginin\" title=\"Kak\u0161ne ne\u017eelene u\u010dinke ima arginin?\">Kak\u0161ne ne\u017eelene u\u010dinke ima arginin?<\/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\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/#Oblike_arginina\" title=\"Oblike arginina\">Oblike arginina<\/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\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/#Kako_jemati_arginin\" title=\"Kako jemati arginin?\">Kako jemati arginin?<\/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\/arginin-ucinki-in-odmerjanje-za-telesno-zmogljivost-in-zdravje\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na kaj pomislite, ko nekdo omeni NO boosterje? Mnogi verjetno veste, da po teh dopolnilih posegajo tisti, ki \u017eelijo svoje mi\u0161ice napolniti z energijo in si privo\u0161\u010diti vrhunsko \u0161portno aktivnost. Te snovi namre\u010d pomagajo mi\u0161icam dovesti ve\u010d kisika in hranilnih snovi. Arginin je v tem pogledu vodilni, danes pa lahko izveste ve\u010d o njegovih u\u010dinkih na \u0161portno zmogljivost in splo\u0161no zdravje.<\/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 tem \u010dlanku boste prebrali o vplivu arginina na ta posebna 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=\"#sports-performance\" style=\"border-radius:0px\">\u0160portna uspe\u0161nost<\/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=\"#cardiovascular-health\" style=\"border-radius:0px\">Zdravje srca in o\u017eilja<\/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=\"#immune-system\" style=\"border-radius:0px\">Imunski sistem<\/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=\"#insulin-and-blood-sugar-levels\" style=\"border-radius:0px\">Ravni inzulina in 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=\"#sexual-health\" style=\"border-radius:0px\">Spolno zdravje<\/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_arginin\"><\/span>Kaj je arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginin je <a href=\"https:\/\/gymbeam.si\/aminokisline\">aminokislina<\/a>, ki se pogosto uporablja kot gradbeni material za tvorbo telesnih beljakovin. Je <strong>pol-esencialna aminokislina<\/strong>, kar pomeni, da jo v ve\u010dini primerov lahko proizvedete sami in je ni treba zau\u017eiti. Vendar v dolo\u010denih pogojih to ne zadostuje, zato jo je treba v ve\u010djih koli\u010dinah dodajati zunanje. Tako je na primer v obdobju <strong>rasti ali resne bolezni ali po\u0161kodbe<\/strong>, ko ima telo ve\u010dje potrebe po tej aminokislini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arginin lahko telo sintetizira samo, vendar ga pribli\u017eno 80% prihaja iz prehrane ali razgradnje telesnih beljakovin. Proizvaja se v <strong>ledvicah, jetrih in mo\u017eganih<\/strong>. Zanimivo je, da nastaja v biokemi\u010dnem ciklu se\u010dnine, ki se uporablja za odstranjevanje strupenega odpadnega produkta presnove, imenovanega <strong>amoniak<\/strong>, iz telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glavna prednost arginina je njegovo sodelovanje pri tvorbi <strong>du\u0161ikovega oksida<\/strong>. Ta je potreben za nadzor pretoka krvi v telesu, delovanje celi\u010dnih elektrarn (mitohondrijev) ali prenos informacij med celicami. Poleg tega ga telo uporablja kot izhodno snov za tvorbo <strong>drugih aminokislin<\/strong>, kot sta citrulin ali <a href=\"https:\/\/gymbeam.si\/l-ornitin-hcl-gymbeam.html\">ornitin<\/a>.<span style=\"color: #ff6600\"> [12,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o aminokislinah, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/\">Aminokisline: razgradnja, funkcije v telesu, u\u010dinki na \u0161portno zmogljivost in najbolj\u0161i viri<\/a><\/strong>.<\/p>\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\/arginin-1124x749.webp\" alt=\"Kaj je arginin?\" class=\"wp-image-496761\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin.webp 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_deluje_arginin\"><\/span>Kako deluje arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginin se lahko vgradi v mi\u0161i\u010dne beljakovine ali se uporabi za energijo, kar je zna\u010dilno za vse aminokisline. Ima pa tudi posebno vlogo, in sicer tvorbo \u017ee omenjenega <strong>du\u0161ikovega oksida (NO)<\/strong>, ki je povezan s \u0161tevilnimi pozitivnimi u\u010dinki na telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Encim NOS (sintaza du\u0161ikovega oksida)<\/strong> se tvori v \u017eilnih stenah. Njegova naloga je, da nase ve\u017ee arginin in ga pretvori v <strong>du\u0161ikov oksid<\/strong> in <a href=\"https:\/\/gymbeam.si\/citrulin-malat-gymbeam.html\"><strong>citrulin<\/strong><\/a>, ki se lahko pretvori nazaj v arginin. Nastali NO je glavna aktivna snov, ki je odgovorna za <strong>\u0161irjenje krvnih \u017eil (vazodilatacija)<\/strong> in njihovo <strong>spro\u0161\u010danje<\/strong>, kar je pomembno za \u0161tevilne procese v telesu. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Du\u0161ikov oksid ima v telesu tudi druge pomembne naloge, na primer pomaga uni\u010devati \u0161kodljive bakterije ali pomaga pri delovanju imunskih celic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz arginina nastajajo tudi nekatere druge pomembne snovi. Med njimi je \u017ee omenjeni <strong>citrulin<\/strong>, ki se uporablja tudi kot prehransko dopolnilo, saj lahko prav tako pove\u010da raven NO v telesu. Arginin skupaj z glicinom in metioninom slu\u017ei tudi kot osnova za tvorbo <a href=\"https:\/\/gymbeam.si\/kreatin\">kreatina<\/a>, ki nastaja predvsem v jetrih in ledvicah ter je pomemben za proizvodnjo energije. <span 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>Ve\u010d o citrulinu lahko izveste v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-in-uporabljati-najucinkovitejse-predvadbeno-prehransko-dopolnilo\/\">L-citrulin in vse, kar morate vedeti o njem<\/a><\/strong>.<\/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=\"29712,30713,59524,63277,80128\" ><\/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=\"Kaksne_so_koristi_arginina_za_zdravje\"><\/span>Kak\u0161ne so koristi arginina za zdravje?<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=\"sports-performance\">1. Vpliva na telesno zmogljivost<\/h3>\n\n\n\n<p>Arginin je znan kot prehransko dopolnilo, ki lahko pripomore k bolj\u0161i energiji v mi\u0161icah. Vendar pa raziskave ka\u017eejo, da ima lahko ve\u010d pozitivnih u\u010dinkov, ki lahko telenso zmogljivost dvignejo na vi\u0161jo raven.<\/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>Zaradi \u017ee omenjenega du\u0161ikovega oksida, ki ga proizvaja, <strong>pomaga izbolj\u0161ati pretok krvi v telesu<\/strong>.<\/li>\n\n\n\n<li>To omogo\u010da <strong>u\u010dinkovitej\u0161e dovajanje kisika in hranilnih snovi v mi\u0161ice<\/strong>. Raz\u0161irjene krvne \u017eile, skozi katere te\u010de ve\u010d krvi, lahko namre\u010d mi\u0161i\u010dnemu tkivu dostavijo ve\u010d kisika in hranilnih snovi za maksimalno \u0161portno zmogljivost.<\/li>\n\n\n\n<li>To je povezano tudi z njegovim u\u010dinkom na <strong>pove\u010danje VO2 max<\/strong>, kar je bilo dokazano v nekaterih \u0161tudijah. Ta vrednost govori o najve\u010dji koli\u010dini kisika, ki jo lahko mi\u0161ice porabijo. <strong>Vi\u0161ja kot je, ve\u010dja je telesna zmogljivost<\/strong>. Najvi\u0161je vrednosti obi\u010dajno dosegajo najbolj\u0161i vzdr\u017eljivostni \u0161portniki, kot so smu\u010darji teka\u010di ali maratonci. <span style=\"color: #ff6600\">[7]<\/span><\/li>\n\n\n\n<li>Pomaga izbolj\u0161ati <strong>kr\u010denje mi\u0161ic<\/strong> in tako pripomore k intenzivnej\u0161emu delovanju. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li>Zaradi du\u0161ikovega oksida so lahko mi\u0161ice <strong>bolj odporne proti utrujenosti in bolje okrevajo.<\/strong><\/li>\n\n\n\n<li>Prav tako vpliva na <strong>mo\u010d, intenzivnost in eksplozivnost<\/strong> zaradi svoje vloge pri nastajanju <strong><a href=\"https:\/\/gymbeam.si\/blog\/kreatin-ni-le-za-misice-in-moc-kaksni-so-njegovi-ucinki-na-mozgane-odpornost-in-splosno-zdravje\/\">kreatina<\/a><\/strong>. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li>Arginin pomaga tudi pri <strong>hitrej\u0161em odstranjevanju laktata<\/strong>. Ta nastaja v mi\u0161icah med intenzivno dejavnostjo, ko mi\u0161ice <strong>ne dobijo dovolj kisika<\/strong> (na primer med sprintom, treningom mo\u010di itd.). Ka\u017ee se z zna\u010dilnim peko\u010dim izgorevanjem mi\u0161ic, zaradi \u010desar morate upo\u010dasniti ali narediti premor. \u0160tudije ka\u017eejo, da lahko arginin spodbuja razgradnjo laktata med aktivnostjo. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>V raziskavah je bilo dokazano, da hkrati <strong>spodbuja proizvodnjo rastnega hormona in testosterona<\/strong>. Ta imata pomembno vlogo pri <strong>rasti mi\u0161ic, mo\u010di in okrevanju<\/strong>. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li>Zaradi teh u\u010dinkov je lahko arginin koristen pri <strong>anaerobnih<\/strong> (trening mo\u010di, dvigovanje ute\u017ei, sprint itd.) in <strong>vzdr\u017eljivostnih \u0161portih<\/strong> (tek, kolesarjenje, plavanje, triatlon itd.).<span style=\"color: #ff6600\">&nbsp;[13]<\/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\/VRZC1922_1_-1124x749.webp\" alt=\"vpliv arginina na \u0161portno zmogljivost\" class=\"wp-image-496884\" title=\"vpliv arginina na \u0161portno zmogljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_.webp 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Kako jo vidi znanost? Vpliv arginina na VO2 max<\/h4>\n\n\n\n<p>Vloga arginina pri \u0161portnih rezultatih se je pokazala tudi v raziskavi, ki je spremljala 52 nogometa\u0161ev. Ti so 45 dni \u0161tirikrat tedensko trenirali nogomet in jemali <strong>2 g arginina<\/strong> na dan ali placebo v obliki maltodekstrina. Pred in po treningu so opravili tako imenovani harvardski test korakov, pri katerem so <strong>50 minut s hitrostjo 30 korakov na minuto plezali po 50 cm visoki stopnici<\/strong>. Pred in po obeh testih so jim izmerili VO2 max.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokazalo se je, da je skupina z argininom imela <strong>vi\u0161ji VO2 max<\/strong> kot skupina s placebom, in sicer se je v povpre\u010dju pove\u010dal za 4 ml\/min\/kg. Na prvi pogled se zdi, da je to majhna razlika, v resnici pa lahko pove\u010danje za samo 1-2 enoti privede do znatne razlike v zmogljivosti. <span style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-_VO2_MAX-3-1124x588.png\" alt=\"\" class=\"wp-image-504190\" title=\"vpliv arginina na VO2 max\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-_VO2_MAX-3-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-_VO2_MAX-3-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-_VO2_MAX-3.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">2. Pozitiven u\u010dinek na zdravje srca in o\u017eilja<\/h3>\n\n\n\n<p>Koristi arginina na zdravje srca in o\u017eilja so precej znane, saj <strong>du\u0161ikov oksid<\/strong>, ki nastaja iz te aminokisline, neposredno vpliva na krvne \u017eile. Kot smo \u017ee omenili, je NO bistvena molekula za <strong>vazodilatacijo<\/strong> oziroma <strong>\u0161irjenje krvnih \u017eil in njihovo spro\u0161\u010danje<\/strong>. Kako je to lahko koristno?<\/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>Pomaga pri zni\u017eevanju krvnega tlaka<\/strong>. Kadar je krvni tlak visok, so krvne \u017eile zo\u017eene in tesne. Cilj zdravljenja hipertenzije je torej med drugim raz\u0161iriti te \u017eile in izbolj\u0161ati pretok krvi, pri \u010demer lahko pomaga arginin.<span style=\"color: #ff6600\">&nbsp;[6]<\/span><\/li>\n\n\n\n<li>\u0160tudije so pokazale tudi koristi pri ljudeh z <strong>ishemi\u010dnimi te\u017eavami<\/strong>. \u010ce oseba trpi zaradi ishemije (strjevanja krvi) sr\u010dne mi\u0161ice, lahko raz\u0161iritev krvnih \u017eil z NO, ustvarjenim iz arginina, pomaga zmanj\u0161ati simptome (nelagodje v prsih, peko\u010d ob\u010dutek, bole\u010dine v prsih &#8211; angina pektoris in drugo).<span style=\"color: #ff6600\"> [6]<\/span><\/li>\n\n\n\n<li>Prav tako bi lahko vplival na <strong>endotelijsko disfunkcijo<\/strong>. To je po\u0161kodba stene krvnih \u017eil, zna\u010dilna za <strong>aterosklerozo<\/strong> (&#8220;otrdelost krvnih \u017eil&#8221;), pri kateri se krvne \u017eile zo\u017eijo, v njihovi steni pa se kopi\u010dijo ma\u0161\u010dobe in druge sestavine krvi. Raz\u0161iritev \u017eil z du\u0161ikovim oksidom bi lahko izbolj\u0161ala to stanje. Poleg tega se govori tudi o mo\u017enih protivnetnih u\u010dinkih, ki bi lahko pomagali v <strong>boju proti vnetju<\/strong> v tako po\u0161kodovani steni krvnih \u017eil. <span style=\"color: #ff6600\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako na to gleda znanost? Vpliv arginina na krvni tlak<\/h4>\n\n\n\n<p>Najbolj raziskan u\u010dinek NO na zdravje srca in o\u017eilja je njegov vpliv na raven krvnega tlaka. To je pokazala tudi \u0161tudija, ki je dva tedna spremljala 75 \u017eensk. Te \u017eenske so bile razdeljene v <strong>tri skupine<\/strong>, v prvi so bile mlaj\u0161e zdrave \u017eenske, stare od 20 do 30 let, v drugi starej\u0161e zdrave \u017eenske, v tretji pa \u017eenske s sladkorno boleznijo tipa 2. Nekatere \u017eenske v prvih dveh skupinah so imele morda nekoliko povi\u0161an krvni tlak (krvni tlak 120\/80 mmHg velja za optimalnega, vendar je zdrava vrednost za vsakega posameznika lahko individualna).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsi udele\u017eenci so dva tedna dnevno jemali <strong>5 g arginina<\/strong>. Raziskovalci so jim na za\u010detku in koncu vsakega spremljanja izmerili sistoli\u010dni in diastoli\u010dni krvni tlak. Na koncu se je izkazalo, da se je pri starej\u0161ih zdravih \u017eenskah in \u017eenskah s sladkorno boleznijo znatno zni\u017eal tako sistoli\u010dni kot diastoli\u010dni tlak. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Systolic-BP-2-1124x588.png\" alt=\"\" class=\"wp-image-504174\" title=\"vpliv arginina na sistoli\u010dni krvni tlak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Systolic-BP-2-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Systolic-BP-2-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Systolic-BP-2.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Diastolic-BP-3-1124x588.png\" alt=\"\" class=\"wp-image-504158\" title=\"vpliv arginina na diastoli\u010dni krvni tlak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Diastolic-BP-3-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Diastolic-BP-3-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine_-Diastolic-BP-3.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Seveda arginina<strong> ne moremo \u0161teti za zdravilo za visok krvni tlak<\/strong>, vendar je za nekatere lahko del zdravljenja, ko posku\u0161ajo obvladati ta zdravstveni parameter. Vendar se je v takih primerih vedno treba posvetovati z zdravnikom.<\/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=\"immune-system\">3. Vpliva na imunski sistem<\/h3>\n\n\n\n<p>Glede na \u0161tevilne \u0161tudije ima arginin pomembno vlogo tudi pri \u0161tevilnih imunskih funkcijah, predvsem s proizvodnjo du\u0161ikovega oksida.<\/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>O\u010ditno ima vlogo pri proizvodnji <strong>celic T,<\/strong> ki so bele krvni\u010dke, bistvene za imunske reakcije. Tako bi lahko arginin na primer <strong>pomagal v boju proti oku\u017ebam<\/strong>.<\/li>\n\n\n\n<li>Govori se tudi o <strong>protimikrobnih<\/strong> u\u010dinkih arginina, kar bi v praksi teoreti\u010dno pomenilo, da bi arginin lahko pomagal uni\u010diti \u0161kodljive patogene.<\/li>\n\n\n\n<li>\u0160tudije so poro\u010dale tudi o njegovem pomenu pri proizvodnji <strong>citokinov<\/strong>. Te telo uporablja v boju proti vnetjem. Tako se zdi, da bi lahko imel arginin <strong>protivnetne u\u010dinke<\/strong>.<\/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 ve\u010d nasvetov o tem, kako lahko okrepite svojo odpornost, si preberite <a href=\"https:\/\/gymbeam.si\/blog\/15-nacinov-za-krepitev-imunskega-sistema-in-zascito-zdravja\/\"><strong>15 na\u010dinov, kako okrepiti imunski sistem in za\u0161\u010dititi svoje zdravje<\/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=\"insulin-and-blood-sugar-levels\">4. Lahko vpliva na delovanje inzulina in raven sladkorja v krvi<\/h3>\n\n\n\n<p>Raziskave ka\u017eejo, da bi lahko arginin pomagal tudi pri delovanju inzulina in <strong>uravnavanju krvnega sladkorja (glikemije)<\/strong>. Inzulin namre\u010d pomaga prena\u0161ati sladkor iz krvi (glukozo) v celice, kjer se <strong>pretvori v energijo<\/strong>. Ta hormon tako neposredno vpliva na 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>O\u010ditno ima lahko du\u0161ikov oksid <strong>za\u0161\u010ditni u\u010dinek na beta celice trebu\u0161ne slinavke, ki proizvajajo inzulin<\/strong>. Poleg tega se postopoma razkriva njegova vloga pri odzivanju telesa na ta hormon. Z drugimi besedami, lahko izbolj\u0161a <a href=\"https:\/\/gymbeam.si\/blog\/obcutljivost-za-inzulin-kako-ga-povecati-in-prepreciti-odpornost-na-inzulin\/\"><strong>ob\u010dutljivost celic na inzulin<\/strong><\/a>. <span style=\"color: #ff6600\">[12,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti obetavni u\u010dinki arginina so lahko pomembni za bolnike s sladkorno boleznijo <strong>tipa 2 ali moteno toleranco za glukozo<\/strong>. V obeh primerih je delovanje inzulina nezadostno in med drugim povzro\u010da vi\u0161je ravni sladkorja v krvi od optimalnih. Na obetaven u\u010dinek arginina, natan\u010dneje du\u0161ikovega oksida, ki ga proizvaja, ka\u017ee tudi \u0161tudija, v kateri so raziskovalci ugotovili, da imajo ljudje s sladkorno boleznijo ni\u017ejo raven NO. <span style=\"color: #ff6600\">[2,16]<\/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\">Kako to vidi znanost? Vpliv arginina na raven sladkorja v krvi<\/h4>\n\n\n\n<p>Povezava med argininom in ravnjo sladkorja v krvi se je pokazala tudi v \u0161tudiji 33 oseb z debelostjo in sladkorno boleznijo tipa 2. Udele\u017eenci so se 21 dni dr\u017eali nizkokalori\u010dne diete in predpisanega programa vadbe, pri \u010demer jih je polovica dnevno jemala <strong>8,3 g arginina<\/strong>, preostali pa so prejemali <strong>placebo<\/strong>. Raven sladkorja v krvi so merili pred programom, med njim in po njem. Pokazalo se je, da se je glukoza na te\u0161\u010de pri tistih, ki so jemali arginin, bistveno bolj zni\u017eala kot pri tistih, ki so jemali placebo. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine-Fasting-Glycaemia-1-1124x588.png\" alt=\"\" class=\"wp-image-504142\" title=\"vpliv arginina na glikemijo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine-Fasting-Glycaemia-1-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine-Fasting-Glycaemia-1-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/ENG-Arginine-Fasting-Glycaemia-1.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>\u010ceprav se je glikemija zmanj\u0161ala, ne da bi udele\u017eenci jemali zdravila, ne moremo z gotovostjo trditi, da bi arginin lahko veljal za zdravilo za sladkorno bolezen. V tem primeru sta pomembno vlogo odigrala <strong>prehrana in program treninga<\/strong>, ki sta bistvena na poti k izbolj\u0161anju glikemije. Zato je vedno idealno, da se pred razmislekom o prehranskih dopolnilih posvetujete s strokovnjaki glede uporabe zdravil, pravilne prehrane in programa vadbe.<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/WhatsApp-Image-2023-05-26-at-20.53.13-4.jpeg\" alt=\"vpliv arginina na erekcijo\" class=\"wp-image-496859\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/WhatsApp-Image-2023-05-26-at-20.53.13-4.jpeg 683w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/WhatsApp-Image-2023-05-26-at-20.53.13-4-267x400.jpeg 267w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/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 is-style-default\" id=\"sexual-health\">5. Vpliva na erektilno disfunkcijo in spolno zdravje<\/h3>\n\n\n\n<p>Druga prednost arginina je njegov u\u010dinek na mo\u0161ko spolno zdravje. Glede na dosedanje raziskave se zdi, da <strong>pomaga pri motnjah erekcije<\/strong>. Erekcijo spremljata raz\u0161iritev krvnih \u017eil (vazodilatacija) in njihova <strong>sprostitev<\/strong>, na kar vpliva du\u0161ikov oksid, ki nastaja iz arginina. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne samo to, arginin je osnova ve\u010dine dodatkov za erekcijo. Njegov u\u010dinek potrjuje metaanaliza, ki je pokazala, da arginin pomembno vpliva na izbolj\u0161anje erekcije pri mo\u0161kih z erektilno disfunkcijo, in sicer kot <strong>samostojno dopolnilo<\/strong>, pa tudi v <strong>kombinaciji z drugimi snovmi<\/strong> (npr. johimbinom ali ornitinom). V primeru, da \u017eelite arginin jemati zaradi specifi\u010dnih zdravstvenih te\u017eav, bi bilo dobro, da se za nasvet posvetujete tudi z zdravnikom.<span style=\"color: #ff6600\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, katere druge snovi in hranila lahko pripomorejo k zdravju mo\u0161kih, si oglejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/moski-in-prehrana-najpomembnejsi-vitamini-in-minerali-za-zdravje-testosteron-in-zmogljivost\/\"><strong>Mo\u0161ki in prehrana: Najpomembnej\u0161i vitamini in minerali za zdravje, testosteron in zmogljivost<\/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 is-style-default\">6. Uporaba v medicini<\/h3>\n\n\n\n<p>Arginin se pogosto uporablja v intenzivni medicini, kadar so njegove zaloge v telesu mo\u010dno iz\u010drpane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To so <strong>po\u0161kodbe<\/strong> ali hude <strong>oku\u017ebe<\/strong> razli\u010dne resnosti. Takrat se potreba po argininu mo\u010dno pove\u010da, zato ga je pomembno dodajati, saj lahko resno pomanjkanje povzro\u010di na primer <strong>oslabljeno delovanje imunskega sistema ali motnje v krvnem obtoku<\/strong>.<span style=\"color: #ff6600\">&nbsp;[9]<\/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\">7. Na katerih drugih podro\u010djih se raziskuje arginin?<\/h3>\n\n\n\n<p>Koristi arginina, ki smo jih doslej obravnavali, so med najbolj raziskanimi. Vendar pa obstajajo \u0161e druga podro\u010dja zdravja, na katerih raziskave ka\u017eejo obetaven potencial arginina.<\/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>To je na primer mo\u017een u\u010dinek na <strong>pospe\u0161evanje zdravljenja<\/strong>.<\/li>\n\n\n\n<li>Odkrili so tudi <strong>antioksidativne lastnosti<\/strong> arginina. Zdi se, da podpira delovanje <a href=\"https:\/\/gymbeam.si\/glutation-gymbeam.html\">glutationa<\/a>, enega najpomembnej\u0161ih antioksidativnih sistemov v telesu, ki se bori proti oksidativnemu stresu. <span style=\"color: #ff6600\">[4]<\/span><\/li>\n\n\n\n<li>Du\u0161ikov oksid in njegov predhodnik arginin imata verjetno pomembno <strong>vlogo pri razvoju \u017eiv\u010dnega sistema<\/strong>.<span style=\"color: #ff6600\"> [16]<\/span><\/li>\n\n\n\n<li>V kombinaciji z <strong>lizinom<\/strong> naj bi vplival na zmanj\u0161anje <strong>anksioznosti<\/strong>. <span style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>Lahko ga obravnavamo tudi kot <strong><a href=\"https:\/\/gymbeam.si\/proti-staranju\">dodatek proti staranju<\/a><\/strong> ali dodatek za zdravo staranje, saj lahko njegove koristi prispevajo k <a href=\"https:\/\/gymbeam.si\/blog\/anti-ageing-in-zdravo-staranje-kako-poskrbeti-za-svoje-telo-ter-ohraniti-zdravje-in-mladosten-videz\/\"><strong>zdravemu staranju<\/strong><\/a>. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kje_v_hrani_lahko_najdemo_arginin\"><\/span>Kje v hrani lahko najdemo arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Viri arginina so predvsem \u017eivila, bogata z beljakovinami. To so <strong>meso, mle\u010dni izdelki, stro\u010dnice in <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\">ore\u0161\u010dki<\/a>. <\/strong>Poleg tega so z argininom bogati tudi <strong>lubenica, <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\">oves<\/a> in <a href=\"https:\/\/gymbeam.si\/cokolada\">\u010dokolada<\/a><\/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\">Koliko arginina v povpre\u010dju vsebujejo nekatera \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\">Vir hrane<\/th><th class=\"has-text-align-center\" data-align=\"center\">Vsebnost arginina (g\/100)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">pi\u0161\u010dan\u010dje meso<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">jajca<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">navadni jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.16<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">edam sir<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.96<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lubenica<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.06<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\">bu\u010dna semena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ovseni kosmi\u010di<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.85<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[14]<\/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=\"Kaksne_nezelene_ucinke_ima_arginin\"><\/span>Kak\u0161ne ne\u017eelene u\u010dinke ima arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce jemljete arginin v skladu s priporo\u010dili, vam ni treba skrbeti za ne\u017eelene u\u010dinke. \u010ce pa pretiravate, se lahko pojavijo \u0161e posebej neprijetne <strong>prebavne te\u017eave<\/strong>. Na primer <strong>bruhanje, driska ali slabost<\/strong>. V povezavi z argininom so zabele\u017eili tudi na primer <strong>glavobol<\/strong> ali nizek krvni tlak. Da bi se izognili tem ne\u017eelenim u\u010dinkom, je priporo\u010dljivo zau\u017eiti najve\u010d <strong>20-30 g arginina na dan<\/strong>. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne\u017eeleni u\u010dinki se lahko pojavijo tudi v <strong>kombinaciji z nekaterimi zdravili<\/strong>. \u010ce na primer jemljete zdravila za zni\u017eevanje krvnega tlaka, se lahko v kombinaciji z argininom krvni tlak preve\u010d zni\u017ea, kar je lahko nevarno. \u010ce torej jemljete katero koli zdravilo, se pred jemanjem arginina posvetujte z zdravnikom.<\/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=\"Oblike_arginina\"><\/span>Oblike arginina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginin se obi\u010dajno pojavlja v dveh oblikah, in sicer kot L-arginin ali arginin alfa-ketoglutarat.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L-arginin<\/strong> je oblika aminokisline arginin, ki je naravno prisotna v \u017eivilih in v \u010dlove\u0161kem telesu. Ta oblika se uporablja tudi v medicini, na primer pri zdravljenju te\u017eav s srcem ali prej omenjenih obse\u017enih po\u0161kodb.<\/li>\n\n\n\n<li><strong>Arginin alfa-ketoglutarat (AAKG)<\/strong> je kombinacija aminokisline l-arginin in soli glutarove kisline. Njegova prednost je bolj\u0161a absorpcija in postopno spro\u0161\u010danje arginina v kri. Pogosteje ga najdemo v prehranskih dopolnilih za \u0161portnike, ki si poleg oskrbe mi\u0161ic s kisikom in hranilnimi snovmi prizadevajo tudi za rast mi\u0161i\u010dne mase.<\/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=\"Kako_jemati_arginin\"><\/span>Kako jemati arginin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priporo\u010denega protokola za odmerjanje arginina ni, vendar je standardno priporo\u010dilo, da vzamete <strong>3-6 g arginina<\/strong> naenkrat. To je koli\u010dina, za katero so \u0161tudije pokazale, da je u\u010dinkovita, hkrati pa predstavlja <strong>nizko tveganje za prebavne te\u017eave<\/strong>. Za vzdr\u017eevanje vi\u0161je ravni arginina v krvi lahko vzamete tri manj\u0161e odmerke dnevno, do skupne koli\u010dine 15-18 g arginina na dan. <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Za najve\u010djo podporo \u0161portni zmogljivosti<\/strong> je priporo\u010dljivo dodajati arginin <strong>30-90 minut pred aktivnostjo<\/strong>. Konkretna koli\u010dina je odvisna od tolerance. Zato je priporo\u010dljivo za\u010deti z manj\u0161im odmerkom (npr. 2 g) in ga po potrebi pove\u010dati.<\/li>\n\n\n\n<li><strong>Za ohranjanje zdravja in optimalne ravni arginina v telesu<\/strong> je primerno jemati manj\u0161e odmerke v okviru obi\u010dajno priporo\u010denega vnosa kadar koli v dnevu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arginin lahko vzamete v <a href=\"https:\/\/gymbeam.si\/arginine-a-k-g-gymbeam.html\">tabletah<\/a> ali prahu. U\u010dinek obeh je primerljiv, zato je le od va\u0161ih \u017eelja odvisno, katero obliko boste izbrali.<\/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\">S \u010dim kombinirati arginin?<\/h3>\n\n\n\n<p>Arginin se lahko kombinira z drugimi snovmi, ki imajo podobne u\u010dinke na zdravje in \u0161portno zmogljivost. Tako se lahko medsebojno dopolnjujejo in od njihove kombinacije lahko dobite ve\u010d, kot \u010de bi jih jemali lo\u010deno. Katere snovi je treba upo\u0161tevati?<\/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>\u010ceprav <strong><a href=\"https:\/\/gymbeam.si\/citrulin-malat-gymbeam.html\">citrulin<\/a><\/strong> nastaja iz arginina, deluje obratno. \u010ce citrulin dodajate, se lahko pretvori v arginin in povzro\u010di nastanek du\u0161ikovega oksida. \u0160tudije so celo pokazale, da lahko citrulin u\u010dinkoviteje pove\u010da raven arginina v telesu v primerjavi s samim argininom.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/bio-rdeca-pesa-v-prahu-gymbeam.html\"><strong>Rde\u010da pesa v prahu<\/strong><\/a> ali druge koncentrirane oblike te zelenjave vsebujejo veliko nitratov, ki se v telesu pretvorijo v du\u0161ikov oksid. Zato je lahko dober spremljevalec arginina in njegovih u\u010dinkov.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/tavrin-gymbeam.html\"><strong>Tavrin<\/strong><\/a> je pogosto vklju\u010den v <a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\">predvadbene me\u0161anice<\/a> in energijske napitke. Lahko je primeren dodatek, ki ga lahko vzamete skupaj z argininom pred \u0161portno aktivnostjo.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/l-ornitin-hcl-gymbeam.html\">Ornitin<\/a><\/strong> je tako kot arginin povezan z normalno mi\u0161i\u010dno aktivnostjo, zato je lahko dober dodatek za \u0161portnike.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/beta-alanin\"><strong>Beta-alanin<\/strong><\/a> je lahko uporaben v kombinaciji z argininom med zahtevnim programom usposabljanja, ko \u017eelite dose\u010di najbolj\u0161o mo\u017eno anaerobno zmogljivost.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/resveratrol-gymbeam.html\"><strong>Resveratrol<\/strong><\/a> se uporablja pri oskrbi srca in o\u017eilja, zato lahko tvori primerno kombinacijo z argininom, ki je prav tako znan po svojem pozitivnem u\u010dinku na srce in o\u017eilje. Lahko ga jemljete samostojno ali v <a href=\"https:\/\/gymbeam.si\/antioxidant-complex-gymbeam.html\">kombinaciji<\/a> z drugimi snovmi z antioksidativnimi u\u010dinki.<\/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\/cviklove-palacinky-gymbeam-24-1-1124x749.jpg\" alt=\"s \u010dim kombinirati arginin\" class=\"wp-image-496843\" title=\"s \u010dim kombinirati arginin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\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>Arginin je eden od dodatkov, ki se uporabljajo za <strong>podporo \u0161portni zmogljivosti<\/strong>. Poleg tega pa ima \u0161e ve\u010d drugih zanimivih u\u010dinkov na zdravje. Je na primer del imunskega odziva in lahko sodeluje pri <strong>zni\u017eevanju krvnega tlaka ali sladkorja v krvi<\/strong>. V ozadju vseh teh u\u010dinkov je verjetno du\u0161ikov oksid, ki nastaja iz arginina in sodeluje pri <strong>\u0161irjenju in spro\u0161\u010danju krvnih \u017eil<\/strong>. \u010ceprav arginin potrebuje \u0161e ve\u010d raziskav, da bi natan\u010dno vedeli, kako deluje, lahko \u017ee zdaj vidimo, da gre za obetaven dodatek z mnogimi zanimivimi koristmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je ta \u010dlanek zdel zanimiv in ste se nau\u010dili kaj novega, ga lahko delite z drugimi.<\/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\/arginine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tArginine\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\/no-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNO Supplements\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>Arginin spada med NO oja\u010devalce, ki pomagajo pri oksigenaciji krvi in pripravi mi\u0161ic za delovanje. Poleg tega pa ima pozitivne u\u010dinke tudi na srce ali odpornost. V dana\u0161njem \u010dlanku vam bomo o vseh teh razkrili vse, kar morate vedeti.<\/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":[6219,6507,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-502113","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-prehranska-dopolnila","7":"tag-aminokisline","8":"tag-prehranska-dopolnila","9":"tag-zdravje","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>Arginin: U\u010dinki in odmerjanje za telesno zmogljivost in zdravje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Arginin spada med oja\u010devalce NO, ki pomagajo pri oksigenaciji mi\u0161ic in pove\u010dujejo \u0161portno zmogljivost. 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