{"id":641271,"date":"2024-11-22T15:50:09","date_gmt":"2024-11-22T14:50:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=641271"},"modified":"2024-11-22T15:50:12","modified_gmt":"2024-11-22T14:50:12","slug":"lizin-cudo-koje-lijeci","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/","title":{"rendered":"Lizin: Mo\u017ee pomo\u0107i u rje\u0161avanju herpesa i pospje\u0161iti stvaranje kolagena. Koji su njegovi ostali zdravstveni u\u010dinci?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/#Sto_je_lizin\" title=\"\u0160to je lizin?\">\u0160to je lizin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/#Koje_su_zdravstvene_dobrobiti_lizina\" title=\"Koje su zdravstvene dobrobiti lizina?\">Koje su zdravstvene dobrobiti lizina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/#Treba_li_zdrava_osoba_pratiti_unos_lizina\" title=\"Treba li zdrava osoba pratiti unos lizina?\">Treba li zdrava osoba pratiti unos lizina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/#Tko_moze_patiti_od_nedostatka_lizina\" title=\"Tko mo\u017ee patiti od nedostatka lizina?\">Tko mo\u017ee patiti od nedostatka lizina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/#Kako_se_ocituje_nedostatak_lizina\" title=\"Kako se o\u010dituje nedostatak lizina?\">Kako se o\u010dituje nedostatak lizina?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/#U_kojim_se_namirnicama_nalazi_lizin\" title=\"U kojim se namirnicama nalazi lizin?\">U kojim se namirnicama nalazi lizin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/#Kako_uzimati_lizin\" title=\"Kako uzimati lizin?\">Kako uzimati lizin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/#Moze_li_lizin_imati_nuspojave\" title=\"Mo\u017ee li lizin imati nuspojave?\">Mo\u017ee li lizin imati nuspojave?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Lizin je esencijalna aminokiselina bez koje se mnogi fiziolo\u0161ki procesi u va\u0161em tijelu ne bi odvijali. Ne samo da vam je potreban za pravilan<strong> rast mi\u0161i\u0107a,<\/strong> ve\u0107 mo\u017ee \u010dak i <strong>podr\u017eati imunitet, zacjeljivanje rana<\/strong> ili \u010dak pomo\u0107i u borbi protiv herpesa. Danas \u0107ete saznati kada bi moglo do\u0107i do njegovog nedostatka u tijelu i kako ga uzimati \u0161to u\u010dinkovitije.<\/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\">U ovom \u010dlanku \u010ditat \u0107ete o utjecaju lizina na:<\/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=\"#rast-misica\" style=\"border-radius:0px\">rast mi\u0161i\u0107a<\/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=\"#mrsavljenje\" style=\"border-radius:0px\">mr\u0161avljenje<\/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=\"#proizvodnja-kolagena\" style=\"border-radius:0px\">proizvodnju kolagena<\/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=\"#zacjeljivanje-rana\" style=\"border-radius:0px\">zacjeljivanje rana<\/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=\"#imunoloski-sustav\" style=\"border-radius:0px\">imunolo\u0161ki sustav<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group 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\"><\/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=\"#herpesi-na-usnama\" style=\"border-radius:0px\">herpese na usnama<\/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=\"#apsorpcija-kalcija\" style=\"border-radius:0px\">apsorpciju kalcija<\/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=\"#mentalno-zdravlje\" style=\"border-radius:0px\">mentalno zdravlje<\/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=\"Sto_je_lizin\"><\/span>\u0160to je lizin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lizin je <a href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" rel=\"noopener\">aminokiselina<\/a> tkoja se prirodno nalazi u tijelu. Va\u017ean je gradivni blok <strong>proteina u tijelu<\/strong>, poput <strong>mi\u0161i\u0107nih <\/strong>proteina, a tako\u0111er igra klju\u010dnu ulogu u proizvodnji <strong>imunolo\u0161kih stanica, hormona, enzima<\/strong> i drugih tjelesnih procesa. Jedna je od <a href=\"https:\/\/gymbeam.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/\" target=\"_blank\" rel=\"noopener\"><b><strong>esencijalnih aminokiselina<\/strong><\/b><\/a><b><strong>,<\/strong><\/b>&nbsp;<strong>\u0161to<\/strong> zna\u010di da je tijelo<strong> ne mo\u017ee samostalno&nbsp;proizvesti <\/strong>pa se mora unositi <strong>hranom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Normalna prosje\u010dna zdrava prehrana mo\u017ee vam osigurati oko <strong>4 &#8211; 5 g lizina dnevno.<\/strong> Me\u0111utim, ako ta koli\u010dina nije dostupna u hrani, dobro bi do\u0161ao dodatak prehrani. Na taj na\u010din mo\u0107i \u0107ete iskoristiti sve <strong>zdravstvene dobrobiti lizina.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/kingnov-5_5000-1124x751.jpg\" alt=\"\u0160to je lizin?\" class=\"wp-image-637073\" title=\"\u0160to je lizin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingnov-5_5000-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingnov-5_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingnov-5_5000-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/kingnov-5_5000-2048x1368.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=\"Koje_su_zdravstvene_dobrobiti_lizina\"><\/span>Koje su zdravstvene dobrobiti lizina?<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=\"rast-misica\">1. Poma\u017ee kod rasta mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Lizin je primarno <a href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">aminokiselina<\/a> koja je uklju\u010dena u <strong>pro<\/strong><b><strong>teosintezu &#8211; stvaranje novih proteina u tijelu. <\/strong><\/b>Budu\u0107i da je ovo klju\u010dni proces u izgradnji<b><strong> mi\u0161i\u0107nih vlakana, <\/strong><\/b>bitna je komponenta u<b><strong> rastu mi\u0161i\u0107ne mase. <\/strong><\/b>Kao prvo, tijelo ga treba za <b><strong>izgradnju mi\u0161i\u0107a, <\/strong><\/b>ali jednako je potrebno i za<b><strong> odr\u017eavanje <\/strong><\/b>mi\u0161i\u0107a<strong>. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga, ako je va\u0161 cilj <strong>nabaciti mi\u0161i\u0107e<\/strong> ili samo<strong> odr\u017eati zdrav udio mi\u0161i\u0107ne <\/strong>i <strong>koli\u010dine masti<\/strong>, lizin u tome igra va\u017enu ulogu. Naravno, temelj je uvijek dobro osmi\u0161ljena <a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">prehrana za izgradnju mi\u0161i\u0107a<\/a> s obiljem svih esencijalnih aminokiselina, ne samo lizina, te dobar <a href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">plan treninga<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749-1.jpg\" alt=\"Kako poma\u017ee kod rasta mi\u0161i\u0107a?\" class=\"wp-image-637089\" title=\"Kako poma\u017ee kod rasta mi\u0161i\u0107a?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/8a90844c-7eb7-4f88-aeef-366c99665d51-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"mrsavljenje\">2. Poma\u017ee kod mr\u0161avljenja<\/h3>\n\n\n\n<p>Iako je lizin poznatiji u kontekstu izgradnje mi\u0161i\u0107a, mo\u017ee vam dobro do\u0107i i kada \u017eelite smr\u0161avjeti.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tijelo proizvodi <a href=\"https:\/\/gymbeam.hr\/blog\/l-karnitin-i-njegovih-11-izvrsnih-ucinaka\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">karnitin<\/a> iz lizina, zajedno s aminokiselinom metioninom. Ovo je tvar koja je poznata kao <a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">sagorjeva\u010d masti<\/a>. U tijelu slu\u017ei kao svojevrsni taksi koji prenosi <b>masne kiseline iz masti u mitohondrije<\/b> (stani\u010dne elektrane u kojima se stvara energija za tijelo). Tamo se masne kiseline zatim <b>sagorijevaju za energiju<\/b>. Lizin tako osigurava da tijelo ima <b>dovoljno karnitina za sagorijevanje masti.<\/b> Ovaj proces ga \u010dini korisnim u mr\u0161avljenju.<\/li>\n\n\n\n<li>Neke studije pokazuju da lizin tako\u0111er mo\u017ee pomo\u0107i u smanjenju razine <b><strong>hormona stresa kortizola. <\/strong><\/b>To mo\u017ee utjecati na<b><strong> lak\u0161e sagorijevanje vi\u0161ka masno\u0107e.<\/strong><\/b> <sup><mark><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osnova mr\u0161avljenja, kao i uvijek, ostaje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorijski deficit<\/a>, pravilno osmi\u0161ljena <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-savjeta-o-tome-kako-smrsavjeti-poceti-s-vjezbanjem-i-hraniti-se-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">redukcijska dijeta<\/a>, dovoljna <strong>fizi\u010dka aktivnost<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">spavanje<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">upravljanje stresom<\/a> i druga podru\u010dja zdravog na\u010dina \u017eivota. Suplementacija lizinom, me\u0111utim, mo\u017ee biti jo\u0161 jedan koristan dio slagalice uspje\u0161nog mr\u0161avljenja.<\/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=\"7065,6626,3734,3425,30713,5075,28936,78073,92233,63664,56566,54646,81421,62785\" ><\/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=\"roizvodnja-kolagena\">3. Lizin je potreban za proizvodnju kolagena<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/zelatinski\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Kolagen<\/a> je esencijalni <strong>gradivni blok proteina<\/strong> u tijelu. Nalazi se u <strong>vezivnim tkivima<\/strong> koja tijelu daju snagu i me\u0111usobno povezuju dijelove tijela. To uklju\u010duje, naprimjer,<strong> ligamente, tetive, hrskavicu <\/strong>ili <strong>kosti<\/strong>. Kolagen tako\u0111er brine za jaku i zdravu <strong>kosu, nokte<\/strong> i va\u017ean je sastojak <strong>ko\u017ee<\/strong>. Zahvaljuju\u0107i njemu, <strong>ko\u017ea<\/strong> tako\u0111er mo\u017ee biti <strong>podatna<\/strong> i <strong>hidratizirana<\/strong>. Lizin je va\u017ean u <strong>stvaranju kolagena<\/strong> i <strong>ja\u010danju kolagenih vlakana<\/strong>. Tako\u0111er uz njegovu pomo\u0107 kolagen mo\u017ee obavljati svoju ulogu u tijelu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za stvaranje kolagena va\u017ene su i druge tvari. Naprimjer, va\u017ean je <a href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vitamin C<\/a> bez kojeg se nikada ne bi stvorila pravilna struktura kolagena. <a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Cink<\/a> ili <a href=\"https:\/\/gymbeam.hr\/vitamin-a\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vitamin A<\/a> tako\u0111er imaju ulogu u njegovom stvaranju. Lizin je, zajedno s ovim nutrijentima, odgovoran za <strong>zdravlje kostiju, elasti\u010dnost ko\u017ee<\/strong> te <strong>funkciju<\/strong> i<strong> pokretljivost zglobova.<\/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\/2024\/10\/MG_5422-1124x749.jpeg\" alt=\"U\u010dinak lizina na stvaranje kolagena\" class=\"wp-image-637105\" title=\"U\u010dinak lizina na stvaranje kolagena\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/MG_5422-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/MG_5422-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/MG_5422-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/MG_5422-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zacjeljivanje-rana\">4. Neophodan je za zacjeljvanje<\/h3>\n\n\n\n<p>Lizin igra bitnu ulogu u procesu<strong> zacjeljivanja <\/strong>i<strong> regeneracije<\/strong> u tijelu. Jedan od razloga za to je njegova uloga u stvaranju <strong>kolagena.<\/strong> To je neophodno za pravilno zacjeljivanje <strong>ligamenata, tetiva <\/strong>i<strong> ko\u017ee<\/strong> nakon ozljede. Bez kolagena ovi dijelovi tijela ne bi se dr\u017eali zajedno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aminokiselina lizin tako\u0111er je uklju\u010dena u stvaranje<b> imunolo\u0161kih stanica,<\/b> bez kojih ne mo\u017ee do\u0107i do ozdravljenja. Oni uklanjaju o\u0161te\u0107ene stanice i poti\u010du stvaranje novog tkiva. Ovi u\u010dinci lizina tako\u0111er su prikazani u nekim studijama. Njihovi rezultati sugeriraju da ljudi s ve\u0107im unosom lizina iskuse<b> br\u017ee zacjeljivanje nakon operacija <\/b>i <b>ozljeda. <\/b><sup><span style=\"color: #ff6600;\">[5]<\/span><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dovoljna koli\u010dina lizina je stoga va\u017ena iz ove perspektive za obi\u010dne ljude koji jednostavno \u017eele da im se tijelo <strong>bolje oporavi<\/strong> nakon mogu\u0107ih ozljeda i trauma. Me\u0111utim, mo\u017eda \u0107e ga jo\u0161 vi\u0161e cijeniti <strong>sporta\u0161i<\/strong>, koji su pod malo ve\u0107im rizikom od ozljeda nego obi\u010dni, manje aktivni ljudi.<\/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\/2024\/10\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp\" alt=\"U\u010dinak lizina na zacjeljivanje rana\" class=\"wp-image-637121\" title=\"U\u010dinak lizina na zacjeljivanje rana\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_04-052023_16_5000-1-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_04-052023_16_5000-1-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_04-052023_16_5000-1-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/cz_immanuel_adenubi_04-052023_16_5000-1-2048x1365.webp 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"imunoloski-sustav\">5. Pobolj\u0161ava rad imunolo\u0161kog sustava<\/h3>\n\n\n\n<p>Kao \u0161to smo gore spomenuli, lizin poma\u017ee u <strong>formiranju imunolo\u0161kih stanica<\/strong>, koje su odgovorne za pravilno funkcioniranje imunolo\u0161kog sustava. Ali one su tako\u0111er va\u017ene u stvaranju <strong>antitijela<\/strong>, odnosno proteinskih molekula koje prepoznaju <strong>strane<\/strong> i <strong>\u0161tetne tvari<\/strong> u tijelu kako bi ih tijelo potom uni\u0161tilo. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i ovim funkcijama, lizin je dragocjen kada \u017eelite da se va\u0161e tijelo <strong>u\u010dinkovitije bori protiv infekcija<\/strong>. Mo\u017ee biti koristan suplement kao nadopuna zdravom na\u010dinu \u017eivota ili drugim dodacima prehrani u obliku <a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">vitamina<\/a> i <a href=\"https:\/\/gymbeam.hr\/za-potporu-imuniteta\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">drugih bioaktivnih tvari<\/a>. Time \u0107ete osigurati maksimalnu za\u0161titu od raznih bakterija i virusa koji bi se htjeli nastaniti u tijelu.<\/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=\"herpesi-na-usnama\">6. Poma\u017ee u borbi protiv virusa herpesa<\/h3>\n\n\n\n<p>Zanimljivo je da bi lizin tako\u0111er mogao biti koristan za ljude koji redovito pate od <strong>herpesa na usnama<\/strong> uzrokovanog <em>herpes simplex<\/em> virusom (HSV). Ova aminokiselina po strukturi je sli\u010dna <a href=\"https:\/\/gymbeam.hr\/arginin\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b><strong>argininu<\/strong><\/b><\/a>, aminokiselini koju HSV treba da se <strong>razmno\u017ei<\/strong>. No, zbog sli\u010dne strukture mo\u017ee pogre\u0161no posegnuti za <strong>lizinom, pogotovo<\/strong> kada ga ima vi\u0161e od arginina. U tom se slu\u010daju ne razmno\u017eava dalje, pa ova aminokiselina mo\u017ee <strong>sprije\u010diti herpes<\/strong> i ubrzati proces ozdravljenja. Dodu\u0161e, ovo nije na\u010din da se preko no\u0107i rije\u0161ite herpesa, ali ipak mo\u017eete skratiti period u kojem \u0107e vas mu\u010diti herpes. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[4]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga suplementacija lizinom mo\u017ee <b>prorijediti <\/b>u\u010destalo javljanje herpesa<b> <\/b>ili mo\u017ee rezultirati njegovim<b> lak\u0161im oblikom.<\/b><sup>[3,8]<\/sup><\/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=\"apsorpcija-kalcija\">7. Podr\u017eava apsorpciju kalcija<\/h3>\n\n\n\n<p>Istra\u017eivanja nam govore da je jedno od jedinstvenih svojstava lizina njegova sposobnost da pobolj\u0161a <strong>apsorpciju<\/strong> <a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b><strong>kalcija<\/strong><\/b><\/a><strong> iz probavnog sustava<\/strong>. Tako\u0111er se \u010dini da bi to moglo pomo\u0107i u <strong>njegovom zadr\u017eavanju u tijelu<\/strong> i smanjenju izlu\u010divanja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrava razina kalcija u tijelu neophodna je za zdrave <strong>kosti <\/strong>i<strong> zube.<\/strong> Manjak kalcija manifestira se, primjerice, kao <strong>osteoporoza,<\/strong> poznata i kao stanjivanje kostiju. Lizin svojim utjecajem na metabolizam ovog <a href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">minerala<\/a> mo\u017ee pomo\u0107i u <strong>odr\u017eavanju zdravih kostiju<\/strong>, a tako\u0111er slu\u017ei kao dio slagalice u prevenciji osteoporoze. To \u0107e cijeniti, primjerice, <strong>\u017eene u postmenopauzi<\/strong> koje imaju pove\u0107an rizik da obole od toga. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/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=\"mentalno-zdravlje\">8. Ima pozitivan u\u010dinak na mentalno zdravlje<\/h3>\n\n\n\n<p>Lizin tako\u0111er mo\u017ee utjecati na va\u0161e mentalno zdravlje. To posebno dolazi do izra\u017eaja kod pojave <b><strong>anksioznosti <\/strong><\/b>i op\u0107eg<b><strong> psihi\u010dkog stresa. <\/strong><\/b>Zapravo, ova aminokiselina mo\u017ee djelovati na<b><strong> serotoninske receptore<\/strong><\/b> u mozgu, pove\u0107avaju\u0107i tako aktivnost<b><strong> serotonina. <\/strong><\/b>Potonji je va\u017ean za dobro raspolo\u017eenje i osje\u0107aj sre\u0107e. Njegovo pove\u0107anje stoga mo\u017ee pomo\u0107i u<b><strong> pobolj\u0161anju raspolo\u017eenja <\/strong><\/b>i <b><strong>smanjenju osje\u0107aja tjeskobe. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studije tako\u0111er pokazuju da lizin mo\u017ee smanjiti proizvodnju <strong>hormona stresa kortizola.<\/strong> Ovaj u\u010dinak je primije\u0107en kada se lizin uzima zajedno s <a href=\"https:\/\/gymbeam.hr\/arginin-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">argininom<\/a>. Pokazalo se da ova kombinacija mo\u017ee pomo\u0107i u smanjenju razine kortizola, a time i ukupnog psihi\u010dkog stresa. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naravno, ako \u017eelite biti psihi\u010dki zdravi, morate se usredoto\u010diti na nekoliko podru\u010dja \u017eivota. Va\u017eni su <strong>kvalitetan san, zdravi dru\u0161tveni odnosi, tjelesna aktivnost i dobra prehrana.<\/strong> Nau\u010diti kako upravljati stresom tako\u0111er je bitno za dugoro\u010dno mentalno zdravlje, kojemu se mo\u017ee pomo\u0107i <a href=\"https:\/\/gymbeam.hr\/blog\/meditacija-nacin-pronalaska-unutarnjeg-mira-poboljsanja-koncentracije-i-sna-ili-smanjenja-stresa\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">meditacijom<\/a> ili drugim u\u010dinkovitim tehnikama. Suplementacija u obliku lizina i drugih tvari, me\u0111utim, mo\u017ee biti izvrstan dodatak za daljnje promicanje mentalnog blagostanja.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/10\/iStock-1496615445-1124x750.jpg\" alt=\"U\u010dinak lizina na imunolo\u0161ki sustav\" class=\"wp-image-637153\" title=\"U\u010dinak lizina na imunolo\u0161ki sustav\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1496615445-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1496615445-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1496615445-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1496615445-2048x1366.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=\"Treba_li_zdrava_osoba_pratiti_unos_lizina\"><\/span>Treba li zdrava osoba pratiti unos lizina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obi\u010dni zdravi ljudi koji imaju <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b>raznoliku <\/b>i<b> uravnote\u017eenu prehranu<\/b><\/a>, uglavnom <b>ne moraju<\/b> pratiti unos lizina. Zapravo, ve\u0107ina vas mo\u017ee dobiti dovoljnu koli\u010dinu ove aminokiseline iz <b>prehrane bogate proteinima iz hrane kao \u0161to su meso<\/b>, <a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">riba<\/a> ili <a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">mahunarke<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U mnogim slu\u010dajevima, me\u0111utim, unos hranom mo\u017ee biti nedostatan. To se doga\u0111a kada nemate <strong>dovoljno proteina u prehrani<\/strong> ili kada va\u0161e tijelo ima <strong>pove\u0107ane potrebe za lizinom.<\/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\" id=\"Kto-m\u00f4\u017ee-ma\u0165-nedostatok-lyz\u00ednu?\"><span class=\"ez-toc-section\" id=\"Tko_moze_patiti_od_nedostatka_lizina\"><\/span>Tko mo\u017ee patiti od nedostatka lizina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/vegetarijanstvo-prednosti-i-nedostaci-prehrane-bez-mesa\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b><strong>Vegetarijanci<\/strong><\/b><\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/koji-hranjivi-sastojci-najvise-nedostaju-veganima-i-kako-da-ih-nadopune\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b><strong>vegani<\/strong><\/b><\/a> ako ne kontroliraju unos izvora proteina u svojoj prehrani.<\/li>\n\n\n\n<li>Osobe na <strong>redukcijskoj dijeti.<\/strong> Ni\u017ei op\u0107i unos tako\u0111er mo\u017ee dovesti do manje potro\u0161nje izvora lizina.<\/li>\n\n\n\n<li><strong>Sporta\u0161i<\/strong> op\u0107enito imaju aktivniji metabolizam, pa njihova tijela mogu imati ve\u0107u potro\u0161nju lizina.<\/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\/2024\/10\/iStock-1044146712-1124x749.jpg\" alt=\"Tko mo\u017ee imati manjak lizina?\" class=\"wp-image-637169\" title=\"Tko mo\u017ee patiti od nedostatka lizina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1044146712-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1044146712-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1044146712-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/iStock-1044146712-2048x1365.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=\"Kako_se_ocituje_nedostatak_lizina\"><\/span>Kako se o\u010dituje nedostatak lizina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatak lizina mo\u017ee se manifestirati nizom simptoma. Koji su oni?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>umor<\/li>\n\n\n\n<li>slabost<\/li>\n\n\n\n<li>pogor\u0161anje zacjeljivanja rana<\/li>\n\n\n\n<li>problemi s imunitetom<\/li>\n\n\n\n<li>smanjeni apetit<\/li>\n\n\n\n<li>ispadanje kose <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/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=\"U_kojim_se_namirnicama_nalazi_lizin\"><\/span>U kojim se namirnicama nalazi lizin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lizin se prvenstveno nalazi u hrani <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b><strong>bogatoj proteinima<\/strong><\/b><\/a>. Me\u0111u najboljima su namirnice \u017eivotinjskog podrijetla.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>meso<\/strong><\/li>\n\n\n\n<li><strong>riba<\/strong><\/li>\n\n\n\n<li><strong>mlije\u010dni proizvodi<\/strong><\/li>\n\n\n\n<li><strong>jaja<\/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>Ljudi \u010dija prehrana je na <strong>biljnoj bazi<\/strong>&nbsp;prvenstveno dobivaju lizin iz sljede\u0107ih namirnica.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>mahunarke<\/strong><\/li>\n\n\n\n<li><strong>proizvodi od soje (<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tofu<\/strong><\/a><strong>, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tempeh<\/strong><\/a><strong>, kockice soje itd.)<\/strong><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kvinoja<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p>Na kraju, ali ne manje va\u017eno, lizin se mo\u017ee uzimati i u koncentriranom obliku u obliku dodataka prehrani.<\/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\/2024\/10\/KP_0023_5000-1124x749.jpg\" alt=\"Koji su izvori lizina?\" class=\"wp-image-637185\" title=\"Koji su izvori lizina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023_5000-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023_5000-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023_5000-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/10\/KP_0023_5000-2048x1366.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=\"Kako_uzimati_lizin\"><\/span>Kako uzimati lizin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite iskoristiti sve dobrobiti lizina, nema ni\u0161ta lak\u0161e nego posegnuti za <strong>dodacima prehrani.<\/strong> Mo\u017ee se uzimati u obliku <a href=\"https:\/\/gymbeam.hr\/l-lizin-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\"><b><strong>praha<\/strong><\/b><\/a> ili <b><strong>kapsula<\/strong><\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnevna doza mo\u017ee varirati ovisno o individualnim potrebama. Me\u0111utim, op\u0107enito se preporu\u010duje uzimanje<b><strong> 1 &#8211; 3 g lizina dnevno. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/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\">Kada biste trebali uzeti lizin?<\/h3>\n\n\n\n<p>Lizin mo\u017eete uzimati <strong>u bilo koje doba dana.<\/strong> No, ako \u017eelite <strong>pobolj\u0161ati njegovu apsorpciju<\/strong>, dobro ga je uzimati <strong>na prazan \u017eeludac.<\/strong> Naravno, samo ako vam<strong> ne stvara probavne probleme.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako uzimate suplemente lizina zbog njegovog<strong> u\u010dinka na mi\u0161i\u0107nu masu,<\/strong> dobro ga je konzumirati <strong>prije ili poslije vje\u017ebanja.<\/strong> U slu\u010daju da \u017eelite dodatno podr\u017eati <strong>oporavak mi\u0161i\u0107a,<\/strong> mo\u017eete ga dodati u svoj najdra\u017ei protein, <a href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">EAA<\/a> il <a href=\"https:\/\/gymbeam.hr\/bcaa-1500-lizin-300-tab-gym-beam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">BCAA<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moze_li_lizin_imati_nuspojave\"><\/span>Mo\u017ee li lizin imati nuspojave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znamo da je lizin op\u0107enito <strong>siguran dodatak prehrani.<\/strong> Me\u0111utim, treba ga uzimati unutar<strong> preporu\u010denih granica.<\/strong> <strong>Doze do 3 g dnevno<\/strong> nisu se pokazale problemati\u010dnima, a samo u iznimnim slu\u010dajevima mo\u017ee do\u0107i do blagih probavnih smetnji. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prekomjerne doze iznad <strong>6 g dnevno<\/strong> mogu dovesti do brojnih nuspojava.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>probavni problemi (mu\u010dnina, proljev, gr\u010devi)<\/li>\n\n\n\n<li>vrtoglavica<\/li>\n\n\n\n<li>\u017eu\u010dni kamenci<\/li>\n<\/ul>\n\n\n\n<p>Osobe koje imaju <strong>problema s bubrezima<\/strong> ne bi trebale uzimati suplemente lizinom. Mo\u017ee opteretiti ove organe. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lizin je va\u017ena aminokiselina s mnogim <strong>pozitivnim u\u010dincima na va\u0161e zdravlje,<\/strong> od poticanja <strong>rasta mi\u0161i\u0107a<\/strong> do pobolj\u0161anja funkcije <strong>imunolo\u0161kog sustava.<\/strong> Za ve\u0107inu normalnih ljudi dovoljan unos osiguran je<strong> raznolikom prehranom,<\/strong> ali ako se netko <strong>intenzivno bavi sportom<\/strong> ili <strong>ograni\u010dava proteine \u200b\u200bu prehrani<\/strong>, mo\u017eda im nedostaje. Ako se ovo odnosi na vas, mogli biste imati koristi od <strong>suplementacije lizinom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li iz na\u0161eg \u010dlanka nau\u010dili ne\u0161to zanimljivo o lizinu \u0161to ve\u0107 niste znali? Ako vam se svidio sadr\u017eaj, nemojte to zadr\u017eati za sebe, ve\u0107 ga podijelite s prijateljima i obitelji.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/za-rast-misica\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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>Lizin je esencijalna aminokiselina va\u017ena za rast mi\u0161i\u0107a, funkcioniranje imuniteta, pa \u010dak i poma\u017ee u zacjeljivanju i prevenciji \u010direva. Koje jo\u0161 u\u010dinke ima i tko bi ga trebao nadopunjavati? Prona\u0111ite odgovore u dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":637041,"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":[130],"tags":[6500,7352,7184,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-641271","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-prehrana-hr","10":"tag-rast-misicne-mase-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lizin: Mo\u017ee pomo\u0107i u rje\u0161avanju herpesa i pospje\u0161iti stvaranje kolagena. 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