{"id":734799,"date":"2025-08-04T11:45:44","date_gmt":"2025-08-04T09:45:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=734799"},"modified":"2025-08-04T11:46:17","modified_gmt":"2025-08-04T09:46:17","slug":"8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/","title":{"rendered":"8 najva\u017enijih hranjivih tvari u trudno\u0107i: \u0161to vam je potrebno, koliko i kad uzimati dodatke prehrani"},"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\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#Koje_su_hranjive_tvari_kljucne_tijekom_trudnoce\" title=\"Koje su hranjive tvari klju\u010dne tijekom trudno\u0107e?\">Koje su hranjive tvari klju\u010dne tijekom trudno\u0107e?<\/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\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#1_Proteini\" title=\"1. Proteini\">1. Proteini<\/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\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#2_Omega-3_masne_kiseline\" title=\"2. Omega-3 masne kiseline\">2. Omega-3 masne kiseline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#3_Folna_kiselina\" title=\"3. Folna kiselina\">3. Folna kiselina<\/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\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#4_Zeljezo\" title=\"4. \u017deljezo\">4. \u017deljezo<\/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\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#5_Kalcij\" title=\"5. Kalcij\">5. Kalcij<\/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\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#6_Vitamin_D\" title=\"6. Vitamin D\">6. Vitamin D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#7_Jod\" title=\"7. Jod\">7. Jod<\/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\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#8_Magnezij\" title=\"8. Magnezij\">8. Magnezij<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/8-najvaznijih-hranjivih-tvari-u-trudnoci-sto-vam-je-potrebno-koliko-i-kad-uzimati-dodatke-prehrani\/#Sto_trebate_zapamtiti\" title=\"\u0160to trebate zapamtiti?\">\u0160to trebate zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tijekom trudno\u0107e, u glavi budu\u0107e mame kre\u0107e lavina pitanja. \u0160to jesti da bi beba zdravo rasla? Trebaju li mi <strong>vitamini?<\/strong> I koji? Je li zdrava prehrana dovoljna ili moram sve <strong>nadopunjavati<\/strong>? Mo\u017eda ste vi tako\u0111er u situaciji u kojoj \u017eelite pru\u017eiti svojoj bebi samo najbolje, ali ne znate kako se sna\u0107i u <strong>beskrajnoj poplavi savjeta i trikova. <\/strong>       <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rije\u0161imo to zajedno. Istina je da prehrana u trudno\u0107i nije raketna znanost. \u010cak i tijekom tog razdoblja, temelj je raznolika i uravnote\u017eena prehrana, ali <strong>nekoliko specifi\u010dnih hranjivih tvari<\/strong> zaslu\u017euje dodatnu pozornost. U sljede\u0107im \u0107ete recima saznati koje su to, za\u0161to su toliko va\u017ene i kako ih dobiti dovoljno.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas tako\u0111er zanima je li potrebno jesti za dvoje ili trebate li se bojati debljanja u trudno\u0107i, pro\u010ditajte \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/prehrana-u-trudnoci-sto-jesti-kada-smrsavjeti-i-koliko-je-zdravo-dobiti-na-tezini\/\" target=\"_blank\" rel=\"noreferrer noopener\">Prehrana u trudno\u0107i: \u0161to jesti, kad smr\u0161avjeti i koliko je zdravo dobiti na te\u017eini? <\/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=\"Koje_su_hranjive_tvari_kljucne_tijekom_trudnoce\"><\/span>Koje su hranjive tvari klju\u010dne tijekom trudno\u0107e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tijekom trudno\u0107e pove\u0107ava se potreba za gotovo svim hranjivim tvarima \u2013 od <a href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\">ugljikohidrata<\/a> koji daju <strong>energiju<\/strong> preko <a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\">proteina<\/a> potrebnih za <strong>rast tkiva<\/strong> do zdravih <a href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\">masno\u0107a<\/a> va\u017enih za <strong>razvoj djetetovog mozga.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupno se pove\u0107ava i <strong>potreba za kalorijama (energijom)<\/strong>. U <strong>drugom tromjese\u010dju<\/strong> za otprilike <strong>250 kcal dnevno<\/strong>, a u <strong>tre\u0107em tromjese\u010dju<\/strong> do <strong>500 kcal<\/strong>. Osim makronutrijenata, tijelu je potreban i ve\u0107i unos odre\u0111enih <a href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/potpuni-vodic-za-vitamine-cemu-sluze-kako-znati-kad-vam-ih-nedostaje-i-koliko-ih-uzimati\/\" target=\"_blank\" rel=\"noreferrer noopener\">minerala<\/a>. Posebno onih koji izravno utje\u010du na razvoj fetusa i osiguravaju da trudno\u0107a te\u010de \u0161to gla\u0111e. Raspravit \u0107emo korak po korak o kojima se radi.   <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1124x748.jpg\" alt=\"Najva\u017enije hranjive tvari u trudno\u0107i\" class=\"wp-image-733862\" title=\"Najva\u017enije hranjive tvari u trudno\u0107i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1449660010-2048x1363.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=\"1_Proteini\"><\/span>1. Proteini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\">Proteini<\/a> su neophodni za <strong>rast <\/strong> i <strong>razvoj bebinog tkiva.<\/strong> Uostalom, oni su <strong>osnovni gradivni elementi ljudskog tijela.<\/strong> Istovremeno, tako\u0111er podr\u017eavaju promjene u maj\u010dinom tijelu, kao \u0161to su <strong>rast maternice, tkiva dojki<\/strong> i <strong>pove\u0107an volumen krvi.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti makronutrijenti tako\u0111er sudjeluju u <strong>proizvodnji hormona, enzima<\/strong> i <strong>antitijela,<\/strong> koji su neophodni za zdravo funkcioniranje organizma tijekom trudno\u0107e. \u0160tovi\u0161e, njihova dostatnost doprinosi <strong>stabilnoj razini \u0161e\u0107era u krvi, osje\u0107aju sitosti<\/strong> i mo\u017ee tako\u0111er pomo\u0107i u <strong>regulaciji debljanja.<\/strong> U razdoblju kad tijelo radi za dvoje, kvalitetan unos proteina stoga je va\u017ean dio prehrane.. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/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\">Najbolji izvori proteina u hrani<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>meso (kuhano ili druk\u010dije termi\u010dki obra\u0111eno)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\">riba<\/a> (osim vrsta s visokim udjelom \u017eive)<\/li>\n\n\n\n<li>jaja (dobro kuhana)<\/li>\n\n\n\n<li>sirevi, jogurti i ostali mlije\u010dni proizvodi<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\">mahunarke<\/a> <\/li>\n\n\n\n<li>biljne alternative mesu (<a href=\"https:\/\/gymbeam.hr\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">sejtan<\/a>, robi itd.)<\/li>\n\n\n\n<li>pseudo\u017eitarice (<a href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noreferrer noopener\">kvinoja<\/a>, amarant)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Proteine mo\u017eete dobiti od <strong>\u017eivotinjskih<\/strong>, kao i<strong> <\/strong><a href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>biljnih <\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" rel=\"noreferrer noopener\">namirnica<\/a>.<\/strong> Oba izvora nikako ne bi smjela nedostajati u va\u0161oj prehrani. Samo imajte na umu da biljni izvori nemaju dovoljno svih <strong>esencijalnih<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/aminokiseline-klasifikacija-funkcije-u-tijelu-ucinak-na-sportsku-izvedbu-i-njihovi-najbolji-izvori\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>aminokiselina<\/strong><\/a><strong>.<\/strong> Stoga je va\u017eno izmjenjivati i kombinirati biljne izvore. <\/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\">Preporu\u010deni dnevni unos za trudnice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporuka EFSA-e (Europske agencije za sigurnost hrane):<strong> <\/strong>osnovni minimum od <strong>0,83 g\/kg tjelesne te\u017eine<\/strong> (izra\u010dunato s te\u017einom prije trudno\u0107e)<strong> <\/strong>treba dodatno pove\u0107ati za<strong> 9 g proteina u drugom tromjese\u010dju<\/strong><span style=\"margin: 0px; padding: 0px;\"><strong> <\/strong><\/span>i <strong>28 g proteina u tre\u0107em tromjese\u010dju. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12,20]<\/mark><\/sup><\/li>\n\n\n\n<li>Preporuka DACH-a (Dru\u0161tva za prehranu njema\u010dkog govornog podru\u010dja): osnovni minimum od <strong>0,8 g\/kg tjelesne te\u017eine<\/strong> treba dodatno pove\u0107ati za <strong>10 g proteina dnevno u drugom i tre\u0107em tromjese\u010dju.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12,19]<\/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>Te preporu\u010dene doze proteina <strong>neophodan su minimum<\/strong> koji biste trebali konzumirati svakodnevno tijekom trudno\u0107e. Me\u0111utim, potreba se znatno pove\u0107ava ako ste <strong>aktivni, vje\u017ebate<\/strong> ili imate neki <strong>zdravstveni problem<\/strong> s ve\u0107im potrebama za proteinima.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tra\u017eite nadahnu\u0107e za dobre izvore proteina, mo\u017eete ga prona\u0107i u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\">Namirnice koje olak\u0161avaju dodavanje proteina va\u0161oj prehrani. <\/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=\"49282,42889,72604,40864,34240,61396,65044,29401,29378,67396,5585,65584,6503\" ><\/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=\"2_Omega-3_masne_kiseline\"><\/span>2. Omega-3 masne kiseline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U \u010dak 64 % zemalja diljem svijeta trudnice vjerojatno imaju nizak unos <a href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 masnih kiselina<\/a>. Ali, na primjer, <strong>esencijalna DHA<\/strong> (dokozaheksaenska kiselina) klju\u010dna je za <strong>razvoj mozga<\/strong> i <strong>vid bebe<\/strong>. \u0160tovi\u0161e, njen nedovoljan unos povezan je s pove\u0107anim rizikom od <strong>prijevremenog poroda<\/strong>. <sup>[<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">2]<\/mark><\/sup> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>DHA, zajedno s EPA<\/strong>-om (eikozapentaenskom kiselinom), tako\u0111er podr\u017eava pravilan <strong>rad srca<\/strong>, tako da se ni nju ne smije zanemariti. Me\u0111utim, zdravih omega-3 masti \u010desto nedostaje u na\u0161oj prehrani jer nema mnogo izvora hrane u kojima ih mo\u017eemo prona\u0107i. A da ne spominjemo da bi <strong>masnu morsku ribu<\/strong>, koja je njima najbogatija, trudnice trebale jesti u ograni\u010denim koli\u010dinama. Stoga se \u010desto isplati posegnuti za <a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" rel=\"noreferrer noopener\">dodatkom prehrani<\/a>, posebno od <strong>po\u010detka drugog tromjese\u010dja.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,15,21]<\/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\">Najbolji izvori omega-3 masnih kiselina u hrani<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Esencijalna alfa-linolenska kiselina (ALA): <\/strong> orasi, <a href=\"https:\/\/gymbeam.hr\/bio-laneno-ulje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">laneno ulje<\/a>, <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-smedeg-lana-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">lanene sjemenke<\/a>, <a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" rel=\"noreferrer noopener\">chia sjemenke<\/a>, ulje kanole<\/li>\n\n\n\n<li><strong>EPA i DHA:<\/strong> masna morska riba (<a href=\"https:\/\/gymbeam.hr\/losos-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">losos<\/a>, sku\u0161a, haringa), <a href=\"https:\/\/gymbeam.hr\/tekuca-riblja-ulja\" target=\"_blank\" rel=\"noreferrer noopener\">riblje ulje<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Preporu\u010deni dnevni unos za trudnice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporuka EFSA-e za <strong>EPA-u i DHA-u: <\/strong> doza za normalnu zdravu osobu, <strong>250 mg EPA-e i DHA-e,<\/strong> pove\u0107ana za dodatnih <strong>100 \u2013 200 mg DHA-e <\/strong><\/li>\n\n\n\n<li>Preporuka EFSA-e za <strong>ALA-u:<\/strong> 0,5 % ukupnog dnevnog unosa energije (10 kcal od referentnog unosa od 2000 kcal, tj. otprilike 1 g ALA-e) <sup>[<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">20]<\/mark><\/sup><\/li>\n\n\n\n<li>Preporuka DACH-a za <strong>EPA-u i DHA-u<\/strong>: nema dostupnih preporuka<\/li>\n\n\n\n<li>Preporuka DACH-a za <strong>ALA<\/strong>-u: 0,5 % ukupnog dnevnog unosa energije <\/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.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1124x749.jpg\" alt=\"Omega-3 masne kiseline u trudno\u0107i\" class=\"wp-image-733879\" title=\"Omega-3 masne kiseline u trudno\u0107i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG-20200608-WA0010.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Folna_kiselina\"><\/span>3. Folna kiselina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/aktivna-folna-kiselina-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Folna kiselina<\/strong><\/a><strong>,<\/strong> tako\u0111er poznata kao <strong>folat<\/strong> ili <strong>vitamin B9,<\/strong> jedan je od onih vitamina za trudnice koji se preporu\u010duje uzimati kao dodatak prehrani. \u010cak i prije same trudno\u0107e. Taj esencijalni nutrijent pospje\u0161uje <strong>razvoj samog fetusa,<\/strong> budu\u0107i da sudjeluje u <strong>rastu embrionalnih tkiva,<\/strong> a posebno u prvom tromjese\u010dju, njegov dovoljan unos va\u017ean je za sprje\u010davanje defekata neuralne cijevi.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, utje\u010de i na, primjerice, normalno <strong>stvaranje krvi<\/strong> ili pravilno funkcioniranje <strong>psihe<\/strong>. Vrijedi ga uzimati dovoljno \u010dak i prije trudno\u0107e kako bi se va\u0161e tijelo dobro pripremilo za trudno\u0107u. Posebno je va\u017ean <strong>mjesec dana prije po\u010detka trudno\u0107e.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[21]<\/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\">Jesu li folat i folna kiselina ista stvar?<\/h3>\n\n\n\n<p>Ta dva naziva \u010desto se zamjenjuju. Me\u0111utim, postoji razlika me\u0111u njima koja vam mo\u017ee pomo\u0107i da odlu\u010dite koji dodatak prehrani odabrati.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Folati<\/strong> mogu imati nekoliko oblika. <strong> Prirodno se nalaze u<\/strong> <strong>hrani<\/strong> i ve\u0107ina ih se u tijelu mora pretvoriti u aktivni oblik 5-metiltetrahidrofolat <strong>(5-MTHF)<\/strong> kako bi ih tijelo moglo iskoristiti. <\/li>\n\n\n\n<li><strong>5-MTHF tako\u0111er se formira u hrani,<\/strong> a to je oblik folata spreman da odmah ispuni svoju ulogu u tijelu. Najbolji izvori tako\u0111er sadr\u017ee 5-MTHF. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Folna kiselina (pteroilmonoglutaminska kiselina)<\/a> <strong>sintetski je oblik<\/strong> i obi\u010dno se nalazi u dodacima prehrani. <strong>Kako bi se iskoristila u tijelu, tako\u0111er se mora pretvoriti u 5-MTHF. <\/strong><\/li>\n\n\n\n<li>Me\u0111utim, u dana\u0161njim dodacima prehrani, \u010desto se upotrebljava <a href=\"https:\/\/gymbeam.hr\/aktivna-folna-kiselina-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sintetski 5-metiltetrahidrofolat (5-MTHF)<\/strong><\/a><strong>,<\/strong> koji ne zahtijeva daljnju pretvorbu i ima bolju bioraspolo\u017eivost. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje brojne mogu\u0107nosti. Dakle, kako pravilno nadopuniti taj vitamin? Prvo, pobrinite se da jedete dovoljno prirodnih izvora folata iz hrane. Kao dodatak prehrani, i sintetska folna kiselina i <strong>aktivni oblik folata, 5-MTHF,<\/strong> dobro \u0107e vam poslu\u017eiti; oboje \u0107e osigurati dovoljan unos te hranjive tvari. Na vama je koji \u0107ete odabrati.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017dene s <strong>poreme\u0107ajem metabolizma folata<\/strong> svakako bi trebale uzimati dodatak aktivnom obliku, ali kod zdravih \u017eena nema zna\u010dajne razlike u tome koliko dobro tijelo upotrebljava te oblike. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,23]<\/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\">Najbolji izvori folne kiseline u hrani<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lisnato povr\u0107e<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\">mahunarke<\/a><\/li>\n\n\n\n<li>naran\u010da<\/li>\n\n\n\n<li>grejp<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\">kikiriki<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\">ora\u0161asti plodovi<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Preporu\u010deni dnevni unos za trudnice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporuka EFSA-e: <strong>600 \u03bcg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[20]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Preporuka DACH-a: <strong>550 \u03bcg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Prosje\u010dna odrasla \u017eena koja <strong>nije trudna<\/strong> trebala bi, prema EFSA-i, dnevno konzumirati <strong>330 \u03bcg<\/strong> folne kiseline. <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1124x751.jpg\" alt=\"Folna kiselina u trudno\u0107i\" class=\"wp-image-733896\" title=\"Folna kiselina u trudno\u0107i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1125882017-2048x1368.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=\"4_Zeljezo\"><\/span>4. \u017deljezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema podacima Svjetske zdravstvene organizacije (WHO), <strong>vi\u0161e od 20 %<\/strong> of trudnica diljem svijeta ima <strong>anemiju (nizak broj krvnih stanica) zbog<\/strong> <strong>nedostatka<\/strong> <a href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eeljeza.<\/strong><\/a> Pa ipak, to je hranjiva tvar koja je \u017eenskom tijelu prijeko potrebna u trudno\u0107i. Igra klju\u010dnu ulogu u <strong>metabolizmu energije,<\/strong> a tijekom trudno\u0107e njegova je potro\u0161nja posebno visoka jer ga tijelo upotrebljava za rast i razvoj fetusa. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017deljezo tako\u0111er sudjeluje u transportu kisika u tijelu i radu imunolo\u0161kog sustava. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[17]<\/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\">Najbolji izvori \u017eeljeza u hrani<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017eivotinjske namirnice:<\/strong> govedina, svinjetina, \u017eumanjak<\/li>\n\n\n\n<li><strong>biljne namirnice:<\/strong> lisnato povr\u0107e (npr. \u0161pinat), <a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\">ora\u0161asti plodovi i sjemenke<\/a> (<a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-suncokreta-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">sjemenke suncokreta<\/a>, <a href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">bademi<\/a>), mahunarke (<a href=\"https:\/\/gymbeam.hr\/crvena-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">le\u0107a<\/a>, gra\u0161ak), zobene pahuljice<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017divotinjske nanirnice sadr\u017ee takozvano <strong>hemsko \u017eeljezo,<\/strong> koje tijelo bolje iskori\u0161tava od nehemskog \u017eeljeza iz biljnih izvora. Me\u0111utim, njegovo upijanje mo\u017ee se pove\u0107ati, na primjer, <a href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitaminom C<\/strong><\/a>, kojeg ima u izobilju u paprikama, citrusnom vo\u0107u, bobicama ili kiviju. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/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\">Preporu\u010deni dnevni unos za trudnice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporuka EFSA-e: <strong>16 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[20]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Preporuka DACH-a:<strong> 30 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/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\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=\"5_Kalcij\"><\/span>5. Kalcij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\">Kalcij<\/a> je najzastupljeniji mineral u tijelu \u2013 \u010dini <strong>2 % tjelesne te\u017eine<\/strong>, a do 99 % pohranjeno je u kostima. Ostatak, me\u0111utim, obavlja jednako va\u017ene funkcije \u2013 uklju\u010den je, na primjer, u <strong>kontrakciju mi\u0161i\u0107a, prijenos \u017eiv\u010danih signala<\/strong> ili <strong>hormonsku aktivnost<\/strong> i <strong>rad enzima<\/strong>.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U trudno\u0107i je neophodan od samog po\u010detka. Podr\u017eava <strong>diobu stanica, stvaranje tkiva <\/strong> i kasnije <strong>mineralizaciju kostiju<\/strong> fetusa. Kako beba raste, crpi sve ve\u0107e koli\u010dine kalcija iz maj\u010dinog tijela, zato je va\u017eno da budu\u0107a majka odr\u017eava dovoljan unos kako bi za\u0161titila i vlastite kosti.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/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\">Najbolji izvori kalcija u prehrani<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mlije\u010dni proizvodi, posebno tvrdi sirevi<\/li>\n\n\n\n<li>\u017eumanjak<\/li>\n\n\n\n<li>mak<\/li>\n\n\n\n<li>bademi<\/li>\n\n\n\n<li>kupus<\/li>\n\n\n\n<li>\u0161pinat<\/li>\n\n\n\n<li>brokula<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kalcij se nalazi i u biljnim i u \u017eivotinjskim namirnicama, ali se <strong>bolje upija<\/strong> iz \u017eivotinjskih izvora. Biljni izvori sadr\u017ee antinutrijente poput <strong>fitinske kiseline, oksalata<\/strong> i drugih tvari koje <strong>smanjuju njegovu bioraspolo\u017eivost<\/strong>. Ipak, to su i dalje kvalitetni izvori, ali moramo uzeti u obzir da, iako se <strong>30 % kalcija<\/strong> upija iz \u017eivotinjskih izvora, dobivamo samo otprilike <strong>5 % njegovog sadr\u017eaja<\/strong> iz biljnih izvora. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,22]<\/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\">Preporu\u010deni dnevni unos za trudnice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporuka EFSA-e: <strong>950 \u2013 1000 mg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[20]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Preporuka DACH-a:<strong> 1000 mg <\/strong><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><\/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.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1124x749.jpg\" alt=\"Kalcij u trudno\u0107i\" class=\"wp-image-733913\" title=\"Kalcij u trudno\u0107i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/iStock-1171285727-2048x1365.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=\"6_Vitamin_D\"><\/span>6. Vitamin D<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema istra\u017eivanju iz 2016. godine, otprilike 57 % trudnica u Europi ima nedostatak <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina D<\/a>. Iako se on proizvodi u ko\u017ei <strong>izlaganjem sun\u010devoj svjetlosti<\/strong>, na na\u0161im geografskim \u0161irinama uvjeti za njegovu proizvodnju povoljni su <strong>samo nekoliko mjeseci u godini<\/strong>, a u hrani se nalazi samo u ograni\u010denim koli\u010dinama. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pa ipak, to je <a href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\" target=\"_blank\" rel=\"noreferrer noopener\">mikronutrijent <\/a> koji je neophodan za <strong>metabolizam kalcija<\/strong> i <strong>zdrav razvoj kostiju<\/strong> fetusa. Neka istra\u017eivanja \u010dak povezuju njegov nedostatak s pove\u0107anim rizikom od <strong>preeklampsije <\/strong> (ozbiljnog stanja kod trudnica povezanog s visokim krvnim tlakom) i <strong>prijevremenog poroda<\/strong>. Zato se budu\u0107im majkama savjetuje da provjere razinu vitamina D i, na temelju rezultata, da ga nadopune odgovaraju\u0107om hranom ili dodacima prehrani. <sup><span style=\"color: #ff6600;\">[16]<\/span><\/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\">Najbolji izvori vitamina D u prehrani<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>masna morska riba (npr. losos, haringa)<\/li>\n\n\n\n<li>riblje ulje <\/li>\n\n\n\n<li>\u017eumanjak<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Preporu\u010deni dnevni unos za trudnice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporuka EFSA-e: <strong>15 \u03bcg<\/strong> <strong>(600 IU) <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[20]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Preporuka DACH-a:<strong> 20 \u03bcg (800 IU) <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/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.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1124x749.png\" alt=\"Vitamin D u trudno\u0107i\" class=\"wp-image-733930\" title=\"Vitamin D u trudno\u0107i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1124x749.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-400x266.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-1536x1023.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/si_lea_dautovic_042025_04fg_optimized_5000-1-2048x1364.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Jod\"><\/span>7. Jod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potreba za jodom tako\u0111er se pove\u0107ava tijekom trudno\u0107e, \u0161to je klju\u010dno za <strong>pravilan razvoj mozga djeteta<\/strong> i njegovih <strong>kognitivnih funkcija<\/strong>, poput razmi\u0161ljanja, u\u010denja i pam\u0107enja. Osim toga, igra zna\u010dajnu ulogu u <strong>radu \u0161titnja\u010de<\/strong> i proizvodnji njenih hormona, koji utje\u010du na <strong>metabolizam<\/strong>, <strong><strong>kardiovaskularni sustav i potro\u0161nju kisika.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18,21]<\/mark><\/sup><\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rizik od nedostatka posebno je visok za \u017eene koje ne konzumiraju <strong>mlije\u010dne proizvode, jaja<\/strong> ili <strong>ribu<\/strong>. Stoga je WHO uvela <strong>jodiranje kuhinjske soli<\/strong>, \u0161to je obavezno samo u nekim zemljama Europske unije. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sol se mora jodirati, na primjer, u Slova\u010dkoj, Rumunjskoj, Poljskoj, Sloveniji ili Italiji, dok je u Republici \u010ce\u0161koj, Njema\u010dkoj ili Gr\u010dkoj jodiranje soli dobrovoljno. Zato je va\u017eno pratiti unos joda i po potrebi se konzultirati s lije\u010dnikom o odgovaraju\u0107em dodatku prehrani.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11,24]<\/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\">Najbolji izvori joda u prehrani<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jodirana sol<\/li>\n\n\n\n<li>riba (losos, tuna)<\/li>\n\n\n\n<li>morski plodovi<\/li>\n\n\n\n<li>jaja<\/li>\n\n\n\n<li>mlijeko i mlije\u010dni proizvodi <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Preporu\u010deni dnevni unos za trudnice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporuka EFSA-e: <strong>200 \u03bcg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[20]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Preporuka DACH-a:<strong> 200 \u2013 230 \u03bcg <\/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><\/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.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1124x749.jpeg\" alt=\"jod u trudno\u0107i\" class=\"wp-image-733947\" title=\"jod u trudno\u0107i\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/IMG_6924_optimized_5000-2048x1365.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=\"8_Magnezij\"><\/span>8. Magnezij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako se o magneziju u trudno\u0107i manje govori nego o \u017eeljezu ili kalciju, on igra nezamjenjivu ulogu tijekom tog razdoblja. Pospje\u0161uje <strong>diobu stanica<\/strong> i <strong>razvoj fetusa<\/strong> od prvih dana, odr\u017eava <strong>stabilan krvni tlak<\/strong> i dokazano je da poma\u017ee u sprje\u010davanju <strong>preeklampsije <\/strong> ili <strong>prijevremenog poroda.<\/strong>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, ima opu\u0161taju\u0107i u\u010dinak na mi\u0161i\u0107e, \u0161to mo\u017ee ubla\u017eiti ne\u017eeljene <a href=\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>gr\u010deve <\/strong><\/a><strong> <\/strong>i mo\u017ee tako\u0111er biti koristan u borbi protiv <strong>migrena<\/strong>. Stoga trudnice ne bi smjele zaboraviti na taj mineral. Prilikom uzimanja dodataka magnezija najbolje je odabrati <strong>oblike koji se dobro upijaju<\/strong>, poput liposomalnog magnezija ili njegovih keliranih oblika, kao \u0161to je magnezijev bisglicinat ili malat. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3,13]<\/mark><\/sup>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete pro\u010ditati vi\u0161e o magneziju u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\">Gr\u010devi, umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij?   <\/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\">Najbolji izvori magnezija u hrani<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>proizvodi od cjelovitih \u017eitarica<\/li>\n\n\n\n<li>zobene pahuljice<\/li>\n\n\n\n<li>mahunarke<\/li>\n\n\n\n<li>ora\u0161asti plodovi i sjemenke<\/li>\n\n\n\n<li>lisnato povr\u0107e<\/li>\n\n\n\n<li>riba<\/li>\n\n\n\n<li>morski plodovi<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Preporu\u010deni dnevni unos za trudnice<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporuka EFSA-e:<strong> 300 mg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[20]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Preporuka DACH-a: <strong>300 mg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/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=\"Sto_trebate_zapamtiti\"><\/span>\u0160to trebate zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tijekom trudno\u0107e, prehrambene se potrebe pove\u0107avaju. Tijelu je potrebno <strong>vi\u0161e energije, proteina,<\/strong> <strong>vitamina <\/strong> i <strong>minerala<\/strong>. Istovremeno, nekim hranjivim tvarima treba posvetiti vi\u0161e pa\u017enje nego drugima, budu\u0107i da su izravno neophodne za razvoj fetusa i zdrav tijek cijele trudno\u0107e. Na primjer, govorimo o <strong>folnoj kiselini, omega-3 masnim kiselinama<\/strong> ili <strong>\u017eeljezu<\/strong>.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak i ako ste trudni, temelj je <strong>raznolika <\/strong> i <strong>uravnote\u017eena prehrana<\/strong>. Idealno bi bilo da ve\u0107ina hranjivih tvari dolazi iz nje. Me\u0111utim, u nekim slu\u010dajevima mo\u017ee biti prikladno odabrane hranjive tvari nadopuniti u obliku dodataka prehrani.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako biste bili sigurni da vi i va\u0161a beba dobivate sve \u0161to vam je potrebno, va\u017eno je pratiti <strong>rezultate krvnih pretraga<\/strong> i, u slu\u010daju nedostatka hranjivih tvari, odmah intervenirati promjenom prehrane ili uzimanjem dodataka prehrani. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Trudnica prirodno ima ve\u0107u potrebu za hranjivim tvarima. Ali koje su najva\u017enije? U ovom \u0107ete \u010dlanku saznati koje su namirnice najbolji izvori folne kiseline, magnezija ili omega-3 masnih kiselina i je li ih potrebno dodavati prehrani.   <\/p>\n","protected":false},"author":156,"featured_media":734005,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,7412,7562,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-734799","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-trudnoca-hr","10":"tag-vitamini-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 najva\u017enijih hranjivih tvari u trudno\u0107i: \u0161to vam je potrebno, koliko i kad uzimati dodatke prehrani - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koji su vitamini potrebni trudnici? 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