{"id":735445,"date":"2025-08-20T15:59:54","date_gmt":"2025-08-20T13:59:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=735445"},"modified":"2025-08-20T15:59:54","modified_gmt":"2025-08-20T13:59:54","slug":"8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/","title":{"rendered":"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati"},"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\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#Katera_hranila_so_kljucna_v_nosecnosti\" title=\"Katera hranila so klju\u010dna v nose\u010dnosti?\">Katera hranila so klju\u010dna v nose\u010dnosti?<\/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\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#1_Beljakovine\" title=\"1. Beljakovine\">1. Beljakovine<\/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\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#2_Omega-3_mascobne_kisline\" title=\"2. Omega-3 ma\u0161\u010dobne kisline\">2. Omega-3 ma\u0161\u010dobne kisline<\/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\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#3_Folna_kislina\" title=\"3. Folna kislina\">3. Folna kislina<\/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\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#4_Zelezo\" title=\"4. \u017delezo\">4. \u017delezo<\/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\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#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.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#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.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#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.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#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.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#Kaj_lahko_iz_tega_sklepamo\" title=\"Kaj lahko iz tega sklepamo?\">Kaj lahko iz tega sklepamo?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V nose\u010dnosti se v glavi bodo\u010de mame spro\u017ei plaz vpra\u0161anj. Kaj jesti, da bo otrok zdravo rasel? Potrebujem <strong>vitamine?<\/strong> In katere? Ali mi zadostuje zdrav jedilnik ali moram vse <strong>dopolnjevati?<\/strong> Morda ste tudi vi v situaciji, ko \u017eelite otroku nuditi le najbolj\u0161e, a ne veste, kako se znajti v <strong>neskon\u010dni poplavi nasvetov in namigov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naredimo skupaj pregled vsega. Resnica je, da prehrana v nose\u010dnosti ni raketna znanost. Tudi v tem obdobju je osnova <strong>pester<\/strong> in <strong>uravnote\u017een jedilnik,<\/strong> vendar je <strong>nekaj specifi\u010dnih hranil,<\/strong> ki si zaslu\u017eijo posebno pozornost. Katera so to, zakaj so tako pomembna in kako jih zadostno vna\u0161ati, boste izvedeli v naslednjih vrsticah.<\/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 tudi to, ali je treba jesti za dva ali se bati pridobivanja te\u017ee v nose\u010dnosti, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/prehrana-med-nosecnostjo-kaj-jesti-kdaj-hujsati-in-koliko-je-zdravo-pridobiti\/\" target=\"_blank\" rel=\"noreferrer noopener\">Prehrana v nose\u010dnosti: kaj jesti, kdaj huj\u0161ati in koliko je zdravo pridobiti?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_hranila_so_kljucna_v_nosecnosti\"><\/span>Katera hranila so klju\u010dna v nose\u010dnosti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med nose\u010dnostjo se pove\u010da potreba po skoraj vseh hranilih \u2013 od <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" rel=\"noreferrer noopener\">ogljikovih hidratov<\/a>, ki zagotavljajo <strong>energijo<\/strong>, preko <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\">beljakovin,<\/a> potrebnih za <strong>rast tkiv,<\/strong> do zdravih <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\">ma\u0161\u010dob,<\/a> pomembnih za <strong>razvoj otrokovih mo\u017eganov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postopoma se pove\u010duje tudi <strong>kalori\u010dna (energijska) potreba.<\/strong> V <strong>2. trimese\u010dju<\/strong> za pribli\u017eno <strong>250 kcal dnevno<\/strong> in v <strong>3. trimese\u010dju<\/strong> celo za <strong>500 kcal.<\/strong> Poleg makrohranil pa telo kli\u010de tudi po ve\u010djem vnosu nekaterih <a href=\"https:\/\/gymbeam.si\/blog\/popolni-vodic-za-vitamine-kako-vedeti-kdaj-vam-jih-primanjkuje-in-kako-jih-jemati\/\" target=\"_blank\" rel=\"noreferrer noopener\">vitaminov<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/popolni-vodic-za-vitamine-kako-vedeti-kdaj-vam-jih-primanjkuje-in-kako-jih-jemati\/\" target=\"_blank\" rel=\"noreferrer noopener\">mineralov.<\/a> Predvsem tistih, ki neposredno vplivajo na razvoj ploda in zagotavljajo, da nose\u010dnost poteka \u010dim bolj gladko. Katera so ta, si bomo pogledali v nadaljevanju.<\/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=\"Najpomembnej\u0161a hranila v nose\u010dnosti\" class=\"wp-image-733862\" title=\"Najpomembnej\u0161a hranila v nose\u010dnosti\" 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_Beljakovine\"><\/span>1. Beljakovine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\">Beljakovine<\/a> so nujne za <strong>rast<\/strong> in <strong>razvoj otrokovih tkiv.<\/strong> Konec koncev so <strong>osnovni gradbeni element \u010dlove\u0161kega telesa.<\/strong> Hkrati podpirajo tudi spremembe v materinem telesu, kot so <strong>rast maternice, prsnega tkiva<\/strong> in <strong>pove\u010danje volumna krvi.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta makrohranila sodelujejo tudi pri <strong>tvorbi hormonov, encimov<\/strong> in <strong>protiteles,<\/strong> ki so nujni za zdravo delovanje organizma med nose\u010dnostjo. Poleg tega njihova zadostna koli\u010dina prispeva k <strong>stabilni ravni sladkorja v krvi, ob\u010dutku sitosti<\/strong> in lahko pomaga tudi pri <strong>uravnavanju pridobivanja te\u017ee.<\/strong> V obdobju, ko telo dela za dva, je zato kakovosten vnos beljakovin pomemben del prehrane. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/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\">Najbolj\u0161i prehranski viri beljakovin<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>meso (kuhano ali druga\u010de toplotno obdelano)<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\">ribe<\/a> (razen vrst z visoko vsebnostjo \u017eivega srebra)<\/li>\n\n\n\n<li>jajca (dobro toplotno obdelana)<\/li>\n\n\n\n<li>siri, jogurti in drugi mle\u010dni izdelki<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\">stro\u010dnice<\/a> <\/li>\n\n\n\n<li>rastlinske alternative mesu (<a href=\"https:\/\/gymbeam.si\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tofu<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">seitan<\/a>, robi itd.)<\/li>\n\n\n\n<li>psevdo\u017eita (<a href=\"https:\/\/gymbeam.si\/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>Beljakovine dobite iz <strong>\u017eivalskih<\/strong> in<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rastlinskih<\/strong><\/a><strong> \u017eivil.<\/strong> Oba vira v jedilniku vsekakor ne smeta manjkati. Le treba je misliti na to, da rastlinski viri nimajo dovolj vseh <strong>esencialnih<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>aminokislin<\/strong><\/a><strong>.<\/strong> Zato je pomembno rastlinske vire izmenjevati in kombinirati.<\/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\">Priporo\u010den dnevni odmerek za nose\u010dnico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA (Evropska agencija za varnost hrane):<strong> <\/strong>Osnovni minimum <strong>0,83 g\/kg telesne te\u017ee<\/strong> (upo\u0161teva se te\u017ea pred zanositvijo)<strong> <\/strong>je treba dodatno pove\u010dati za<strong> 9 g beljakovin v 2. trimese\u010dju<\/strong> in za <strong>28 g beljakovin v 3. trimese\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>Priporo\u010dilo DACH (Dru\u0161tvo za prehrano nem\u0161ko govore\u010dih dr\u017eav): Osnovni minimum <strong>0,8 g\/kg TT<\/strong> je treba dodatno pove\u010dati za<strong> 10 g beljakovin dnevno v 2. in 3. trimese\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 priporo\u010dene koli\u010dine beljakovin so <strong>nujni minimum,<\/strong> ki bi ga morali v nose\u010dnosti dnevno vnesti. Potreba pa se bistveno pove\u010da, \u010de ste <strong>aktivni, vadite<\/strong> ali se soo\u010date s kak\u0161no <strong>zdravstveno te\u017eavo<\/strong> z vi\u0161jimi zahtevami po beljakovinah.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete navdih za dobre vire beljakovin, ga najdete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017divila, s katerimi boste zlahka dopolnili beljakovine v svoj jedilnik.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49306,63748,63754,67672,69649,72604\" ><\/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_mascobne_kisline\"><\/span>2. Omega-3 ma\u0161\u010dobne kisline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V kar 64% dr\u017eavah po svetu imajo nose\u010dnice verjetno nizek vnos <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 ma\u0161\u010dobnih kislin<\/a>. Medtem ko je, na primer, <strong>esencialna DHA<\/strong> (dokozaheksaenojska kislina) klju\u010dna za <strong>razvoj mo\u017eganov<\/strong> in <strong>vida otroka.<\/strong> Poleg tega je njen nezadosten vnos povezan s pove\u010danim tveganjem za <strong>prezgodnji porod.<\/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 skupaj z EPA<\/strong> (eikozapentaenojska kislina) podpirata tudi pravilno <strong>delovanje srca,<\/strong> zato tudi ta ne bi smela biti zanemarjena. Omega-3 zdrave ma\u0161\u010dobe pa pogosto manjkajo v na\u0161em jedilniku, ker ni veliko prehranskih virov, kjer bi jih lahko na\u0161li. Ne glede na to, da so z njimi najbogatej\u0161e <strong>mastne morske ribe,<\/strong> ki bi jih morale nose\u010dnice jesti v omejenih koli\u010dinah. Zato se pogosto spla\u010da pose\u010di tudi po <a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" rel=\"noreferrer noopener\">prehranskem dopolnilu,<\/a> in sicer predvsem od <strong>za\u010detka drugega trimese\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\">Najbolj\u0161i prehranski viri omega-3 ma\u0161\u010dobnih kislin<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Esencialna alfa-linolenska kislina (ALA):<\/strong> orehi, <a href=\"https:\/\/gymbeam.si\/bio-laneno-olje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">laneno olje<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">lanena semena<\/a>, <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">chia semena<\/a>, <a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">repi\u010dno olje<\/a> <\/li>\n\n\n\n<li><strong>EPA in DHA:<\/strong> mastne morske ribe (<a href=\"https:\/\/gymbeam.si\/losos-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">losos<\/a>, sku\u0161a, sled), <a href=\"https:\/\/gymbeam.si\/tekoce-ribje-olje\" target=\"_blank\" rel=\"noreferrer noopener\">ribje olje<\/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\">Priporo\u010den dnevni odmerek za nose\u010dnico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA za <strong>EPA in DHA:<\/strong> odmerek za obi\u010dajnega zdravega \u010dloveka <strong>250 mg EPA in DHA,<\/strong> pove\u010dan \u0161e za dodatnih <strong>100 \u2013 200 mg DHA<\/strong><\/li>\n\n\n\n<li>Priporo\u010dilo EFSA za <strong>ALA:<\/strong> 0,5% celotnega dnevnega energijskega vnosa (10 kcal iz referen\u010dnega vnosa 2000 kcal, torej pribli\u017eno 1 g ALA) <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>Priporo\u010dilo DACH za <strong>EPA in DHA:<\/strong> ni dostopnih priporo\u010dil<\/li>\n\n\n\n<li>Priporo\u010dilo DACH za <strong>ALA:<\/strong> 0,5% celotnega dnevnega energijskega vnosa<\/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 ma\u0161\u010dobne kisline v nose\u010dnosti\" class=\"wp-image-733879\" title=\"Omega-3 ma\u0161\u010dobne kisline v nose\u010dnosti\" 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_kislina\"><\/span>3. Folna kislina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/aktivna-folna-kislina-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Folna kislina<\/strong><\/a><strong>,<\/strong> imenovana tudi <strong>folat<\/strong> ali <strong>vitamin B9,<\/strong> spada med tiste vitamine za nose\u010dnice, ki jih je priporo\u010dljivo dopolnjevati. Celo \u017ee pred samo zanositvijo. To esencialno hranilo namre\u010d podpira sam <strong>razvoj ploda,<\/strong> saj sodeluje pri <strong>rasti zarodnih tkiv<\/strong> in zlasti v prvem trimese\u010dju je njegov zadosten vnos pomemben za prepre\u010devanje okvar nevralne cevi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega vpliva, na primer, tudi na normalno <strong>tvorbo krvi<\/strong> ali pravilno delovanje <strong>psihe.<\/strong> Spla\u010da se imeti zadostno koli\u010dino \u017ee pred zanositvijo, da bo va\u0161e telo dobro pripravljeno na nose\u010dnost. \u0160e posebej pomembna je <strong>mesec pred za\u010detkom nose\u010dnosti.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[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\">Ali sta folat in folna kislina isto?<\/h3>\n\n\n\n<p>Ta dva izraza se obi\u010dajno zamenjujeta. Vendar je med njima razlika, ki vam lahko pomaga odlo\u010diti, po katerem prehranskem dopolnilu pose\u010di.  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Folati<\/strong> lahko imajo ve\u010d oblik. Nahajajo se <strong>naravno v<\/strong> <strong>\u017eivilih<\/strong> in ve\u010dina se jih mora v telesu pretvoriti v <strong>aktivno obliko 5-metiltetrahidrofolat (5-MTHF),<\/strong> da jih telo lahko uporabi.  <\/li>\n\n\n\n<li><strong>V \u017eivilih se tvori tudi 5-MTHF,<\/strong> torej oblika folata, pripravljena, da v telesu takoj opravlja svojo vlogo. Najbolj\u0161i viri vsebujejo tudi 5-MTHF. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Folna kislina (pteroilmonoglutaminska kislina)<\/a> je <strong>sinteti\u010dna oblika<\/strong> in jo obi\u010dajno najdete v prehranskih dopolnilih.<strong> Da bi se lahko v telesu uporabila, se mora tudi pretvoriti v 5-MTHF.<\/strong><\/li>\n\n\n\n<li>V dopolnilih se danes pogosto uporablja tudi <a href=\"https:\/\/gymbeam.si\/aktivna-folna-kislina-vitamin-b9-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sinteti\u010dni 5-metiltetrahidrofolat (5-MTHF)<\/strong><\/a><strong>,<\/strong> ki ne potrebuje nadaljnje pretvorbe in je biolo\u0161ko bolje dostopen. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017enosti je veliko. Kako torej pravilno dopolniti ta vitamin? Najprej se prepri\u010dajte, da u\u017eivate dovolj <strong>naravnih prehranskih virov folata.<\/strong> Kot prehransko dopolnilo vam bosta dobro slu\u017eili <strong>sinteti\u010dna folna kislina<\/strong> in <strong>aktivna oblika folata 5-MTHF,<\/strong> obe bosta poskrbeli za zadosten vnos tega hranila. Od vas je odvisno, po kateri boste posegli.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017denske z <strong>motnjami v presnovi folata<\/strong> bi morale zagotovo jemati \u017ee aktivno obliko, vendar pri zdravih \u017eenskah ni bistvene razlike v tem, kako dobro telo izkoristi 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\">Najbolj\u0161i prehranski viri folne kisline<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>listnata zelenjava<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\">stro\u010dnice<\/a><\/li>\n\n\n\n<li>pomaran\u010da<\/li>\n\n\n\n<li>grenivka<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161idi<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\">ore\u0161\u010dki<\/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\">Priporo\u010den dnevni odmerek za nose\u010dnico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA: <strong>600 \u03bcg<\/strong> <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>Priporo\u010dilo DACH: <strong>550 \u03bcg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n\n\n\n<li>Povpre\u010dna odrasla \u017eenska, ki <strong>ni nose\u010da,<\/strong> bi morala po EFSA dnevno zau\u017eiti <strong>330 \u03bcg<\/strong> folne kisline. <\/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 kislina v nose\u010dnosti\" class=\"wp-image-733896\" title=\"Folna kislina v nose\u010dnosti\" 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_Zelezo\"><\/span>4. \u017delezo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po podatkih Svetovne zdravstvene organizacije (WHO) ima po vsem svetu <strong>ve\u010d kot 20%<\/strong> nose\u010dnic <strong>anemijo (slabokrvnost) zaradi pomanjkanja<\/strong> <a href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u017eeleza<\/strong><\/a><strong>.<\/strong> Gre za hranilo, ki ga \u017eensko telo med nose\u010dnostjo nujno potrebuje. Ima namre\u010d klju\u010dno vlogo v <strong>energijskem metabolizmu<\/strong> in zlasti v nose\u010dnosti je njegova poraba visoka, saj ga telo uporablja za rast in razvoj ploda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delezo poleg tega sodeluje pri prenosu kisika v telesu in delovanju imunskega sistema. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/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\">Najbolj\u0161i prehranski viri \u017eeleza<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u017eivalska hrana:<\/strong> govedina, svinjina, jaj\u010dni rumenjak<\/li>\n\n\n\n<li><strong>rastlinska hrana:<\/strong> listnata zelenjava (npr. \u0161pina\u010da), <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\">ore\u0161\u010dki in semena<\/a> (<a href=\"https:\/\/gymbeam.si\/bio-soncnicna-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">son\u010dni\u010dna semena<\/a>, <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mandlji<\/a>), stro\u010dnice (<a href=\"https:\/\/gymbeam.si\/rdeca-leca-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">le\u010da<\/a>, grah), ovseni kosmi\u010di<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017divalska hrana vsebuje tako imenovano <strong>hemsko \u017eelezo,<\/strong> ki ga telo bolje izkoristi kot nehemsko iz rastlinskih virov. Njegovo absorpcijo pa lahko pove\u010damo, na primer, z <a href=\"https:\/\/gymbeam.si\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitaminom C<\/strong><\/a> &#8211; bogati viri tega so, na primer, paprika, citrusi, jagodi\u010devje ali kivi. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/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\">Priporo\u010den dnevni odmerek za nose\u010dnico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA: <strong>16 mg<\/strong> <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>Priporo\u010dilo DACH: <strong>30 mg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/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.si\/kalcij\" target=\"_blank\" rel=\"noreferrer noopener\">Kalcij<\/a> je najbolj raz\u0161irjen mineral v telesu &#8211; predstavlja kar <strong>2% telesne mase,<\/strong> pri \u010demer je do 99% shranjenega v kosteh. Preostanek pa opravlja ni\u010d manj pomembne funkcije &#8211; sodeluje, na primer, pri <strong>kr\u010denju mi\u0161ic, prenosu \u017eiv\u010dnih signalov<\/strong> ali <strong>delovanju hormonov<\/strong> in <strong>encimov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V nose\u010dnosti je nenadomestljiv \u017ee od za\u010detka. Podpira namre\u010d <strong>celi\u010dno delitev, tvorbo tkiv<\/strong> in kasneje <strong>mineralizacijo kosti<\/strong> ploda. Ko otrok raste, \u010drpa iz materinega telesa vse ve\u010dje koli\u010dine kalcija, zato je pomembno, da bodo\u010da mama ohranja zadosten vnos tudi za za\u0161\u010dito lastnih kosti.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/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\">Najbolj\u0161i prehranski viri kalcija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mle\u010dni izdelki, zlasti trdi siri<\/li>\n\n\n\n<li>jaj\u010dni rumenjak<\/li>\n\n\n\n<li>mak<\/li>\n\n\n\n<li>mandlji<\/li>\n\n\n\n<li>glavnato zelje<\/li>\n\n\n\n<li>\u0161pina\u010da<\/li>\n\n\n\n<li>brokoli<\/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 je prisoten v rastlinski in \u017eivalski hrani, vendar se iz \u017eivalske <strong>bolje absorbira.<\/strong> Rastlinski viri namre\u010d vsebujejo antinutriente, kot so <strong>fitinska kislina, oksalati<\/strong> in druge snovi, ki <strong>zmanj\u0161ujejo njegovo razpolo\u017eljivost za telo.<\/strong> Kljub temu gre za kakovostne vire, le upo\u0161tevati moramo, da se iz \u017eivalskih virov absorbira <strong>30% kalcija,<\/strong> iz rastlinskih pa pridobimo le pribli\u017eno <strong>5% njegove vsebnosti.<\/strong> <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\">Priporo\u010den dnevni odmerek za nose\u010dnico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA: <strong>950 &#8211; 1000 mg<\/strong> <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>Priporo\u010dilo DACH: <strong>1000 mg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/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 v nose\u010dnosti\" class=\"wp-image-733913\" title=\"Kalcij v nose\u010dnosti\" 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>Po pregledni \u0161tudiji iz leta 2016 ima okoli 57% nose\u010dnic v Evropi pomanjkanje <a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina D<\/a>. Ta sicer nastaja v ko\u017ei <strong>pod vplivom son\u010dne svetlobe,<\/strong> vendar so v na\u0161ih geografskih \u0161irinah pogoji za njegovo tvorbo ugodni <strong>le nekaj mesecev v letu,<\/strong> v hrani pa je le omejena koli\u010dina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gre za <a href=\"https:\/\/gymbeam.si\/blog\/vitamin-d-in-vse-kar-morate-vedeti-o-njem\/\" target=\"_blank\" rel=\"noreferrer noopener\">mikrohranilo,<\/a> ki je nujno za <strong>presnovo kalcija<\/strong> in <strong>zdrav razvoj kosti<\/strong> ploda. Nekatere \u0161tudije celo povezujejo njegovo pomanjkanje s pove\u010danim tveganjem za <strong>preeklampsijo<\/strong> (resno obolenje pri nose\u010dnicah, povezano z visokim krvnim tlakom) in <strong>prezgodnji porod.<\/strong> Zato se bodo\u010dim mamicam priporo\u010da, da si preverijo raven vitamina D in ga glede na rezultate ciljno dopolnijo z ustrezno hrano ali prehranskimi dopolnili. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/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\">Najbolj\u0161i prehranski viri vitamina D<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mastne morske ribe (npr. losos, sled)<\/li>\n\n\n\n<li>ribje olje <\/li>\n\n\n\n<li>jaj\u010dni rumenjak<\/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\">Priporo\u010den dnevni odmerek za nose\u010dnico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA: <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\">[20]<\/mark><\/sup><\/li>\n\n\n\n<li>Priporo\u010dilo DACH: <strong>20 \u03bcg (800 IU)<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/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 v nose\u010dnosti\" class=\"wp-image-733930\" title=\"Vitamin D v nose\u010dnosti\" 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>V nose\u010dnosti se pove\u010da tudi potreba po jodu, ki je klju\u010den za <strong>pravilen razvoj otrokovih mo\u017eganov<\/strong> in njegovih <strong>kognitivnih funkcij,<\/strong> kot so mi\u0161ljenje, u\u010denje in, na primer, spomin. Poleg tega ima pomembno vlogo tudi pri <strong>delovanju \u0161\u010ditnice<\/strong> in tvorbi njenih hormonov, ki vplivajo na <strong>presnovo,<\/strong> <strong>kardiovaskularni sistem<\/strong> in <strong>porabo kisika.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18,21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tveganje za pomanjkanje grozi predvsem \u017eenskam, ki ne u\u017eivajo <strong>mle\u010dnih izdelkov, jajc<\/strong> ali <strong>rib.<\/strong> WHO je zato uvedla <strong>jodiranje kuhinjske soli,<\/strong> ki pa je obvezno le v nekaterih dr\u017eavah Evropske unije. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sol je treba jodirati na primer na Slova\u0161kem, v Romuniji, na Poljskem, v Sloveniji ali v Italiji, medtem ko je v \u010ce\u0161ki republiki, Nem\u010diji ali Gr\u010diji obogatitev soli z jodom prostovoljna. Zato je pomembno spremljati vnos joda in se po potrebi posvetovati z zdravnikom o ustreznem dopolnjevanju.  <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\">Najbolj\u0161i prehranski viri joda<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jodirana sol<\/li>\n\n\n\n<li>ribe (losos, tuna)<\/li>\n\n\n\n<li>morski sade\u017ei<\/li>\n\n\n\n<li>jajca<\/li>\n\n\n\n<li>mleko in mle\u010dni izdelki <\/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\">Priporo\u010den dnevni odmerek za nose\u010dnico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA: <strong>200 \u03bcg <\/strong><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>Priporo\u010dilo DACH:<strong> 200 \u2013 230 \u03bcg <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/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 med nose\u010dnostjo\" class=\"wp-image-733947\" title=\"jod med nose\u010dnostjo\" 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>\u010ceprav se o magneziju med nose\u010dnostjo govori manj kot o \u017eelezu ali kalciju, ima v tem obdobju nenadomestljivo vlogo. Podpira namre\u010d <strong>celi\u010dno delitev<\/strong> in <strong>razvoj ploda<\/strong> \u017ee od prvih dni, vzdr\u017euje <strong>stabilen krvni tlak<\/strong> in ka\u017ee se, da lahko pomaga prepre\u010devati <strong>preeklampsijo<\/strong> ali <strong>prezgodnji porod.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega ima spro\u0161\u010dujo\u010d u\u010dinek na mi\u0161ice, s \u010dimer lahko olaj\u0161a ne\u017eelene <a href=\"https:\/\/gymbeam.si\/blog\/misicni-krci-kako-jih-prepreciti-in-olajsati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kr\u010de<\/strong><\/a><strong> <\/strong>in je hkrati lahko koristen pri boju z <strong>migrenami.<\/strong> Zato bodo\u010de mamice ne bi smele pozabiti na to mineralno snov. V primeru dopolnjevanja magnezija je najbolje izbrati <strong>dobro absorbirajo\u010de oblike,<\/strong> kot so liposomski magnezij ali njegove kelatne oblike, kot sta magnezijev bisglicinat ali 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>Ve\u010d o magneziju lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kr\u010di, utrujenost, razdra\u017eljivost ali spanje. Na kaj \u0161e vpliva magnezij? <\/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\">Najbolj\u0161i prehranski viri magnezija<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>polnozrnati izdelki<\/li>\n\n\n\n<li>ovseni kosmi\u010di<\/li>\n\n\n\n<li>stro\u010dnice<\/li>\n\n\n\n<li>ore\u0161\u010dki in semena<\/li>\n\n\n\n<li>listnata zelenjava<\/li>\n\n\n\n<li>ribe<\/li>\n\n\n\n<li>morski sade\u017ei<\/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\">Priporo\u010den dnevni odmerek za nose\u010dnico<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Priporo\u010dilo EFSA:<strong> 300 mg<\/strong> <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>Priporo\u010dilo DACH: <strong>300 mg<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/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=\"Kaj_lahko_iz_tega_sklepamo\"><\/span>Kaj lahko iz tega sklepamo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med nose\u010dnostjo se pove\u010dajo prehranske potrebe. Telo potrebuje <strong>ve\u010d energije, beljakovin<\/strong>, <strong>vitaminov<\/strong> in <strong>mineralov.<\/strong> Hkrati se je treba osredoto\u010diti na nekatera hranila bolj kot na druga, saj so potrebna neposredno za razvoj ploda in zdrav potek celotne nose\u010dnosti. Govorimo, na primer, o <strong>folni kislini, omega-3 ma\u0161\u010dobnih kislinah<\/strong> ali <strong>\u017eelezu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi \u010de ste nose\u010di, je osnova <strong>raznolika<\/strong> in <strong>uravnote\u017eena prehrana.<\/strong> V idealnem primeru bi morala ve\u010dina hranil izhajati prav iz nje. V nekaterih primerih pa je lahko primerno dopolniti izbrana hranila tudi v obliki prehranskih dopolnil.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi bili prepri\u010dani, da vna\u0161ate vse, kar vi in va\u0161 otrok potrebujete, je pomembno spremljati <strong>rezultate krvnih preiskav<\/strong> in v primeru pomanjkanja katerega koli hranila pravo\u010dasno ukrepati s spremembo prehrane ali jemanjem prehranskega dopolnila. <\/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\/minerals-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.com\/vitamins\" 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>Nose\u010dnica ima naravno ve\u010djo potrebo po hranilih. Katera pa so najpomembnej\u0161a? Kateri so najbolj\u0161i viri, na primer, folne kisline, magnezija ali omega-3 ma\u0161\u010dobnih kislin in ali jih je treba dopolnjevati, boste izvedeli v \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":734017,"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":[122],"tags":[7419,7359,7569,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-735445","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-nosecnost","9":"tag-prehrana-sl","10":"tag-vitamini-sl","11":"tag-zdrav-zivljenjski-slog","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 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Katere vitamine potrebuje nose\u010dnica? Kateri so viri folne kisline, kalcija, \u017eeleza, magnezija, joda ali vitamina D in ali jih je treba dopolnjevati?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Katere vitamine potrebuje nose\u010dnica? Kateri so viri folne kisline, kalcija, \u017eeleza, magnezija, joda ali vitamina D in ali jih je treba dopolnjevati?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-20T13:59:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati\",\"datePublished\":\"2025-08-20T13:59:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/\"},\"wordCount\":2195,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\",\"keywords\":[\"nose\u010dnost\",\"prehrana\",\"vitamini\",\"zdrav \u017eivljenjski slog\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/\",\"name\":\"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\",\"datePublished\":\"2025-08-20T13:59:54+00:00\",\"description\":\"Katere vitamine potrebuje nose\u010dnica? Kateri so viri folne kisline, kalcija, \u017eeleza, magnezija, joda ali vitamina D in ali jih je treba dopolnjevati?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg\",\"width\":1200,\"height\":628,\"caption\":\"8 najd\u00f4le\u017eitej\u0161\u00edch \u017eiv\u00edn v tehotenstve: \u010co potrebujete, ko\u013eko a kedy ich doplni\u0165\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati - GymBeam Blog","description":"Katere vitamine potrebuje nose\u010dnica? Kateri so viri folne kisline, kalcija, \u017eeleza, magnezija, joda ali vitamina D in ali jih je treba dopolnjevati?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/","og_type":"article","og_title":"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati - GymBeam Blog","og_description":"Katere vitamine potrebuje nose\u010dnica? Kateri so viri folne kisline, kalcija, \u017eeleza, magnezija, joda ali vitamina D in ali jih je treba dopolnjevati?","og_url":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/","og_site_name":"GymBeam Blog","article_published_time":"2025-08-20T13:59:54+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati","datePublished":"2025-08-20T13:59:54+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/"},"wordCount":2195,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","keywords":["nose\u010dnost","prehrana","vitamini","zdrav \u017eivljenjski slog"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/","url":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/","name":"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","datePublished":"2025-08-20T13:59:54+00:00","description":"Katere vitamine potrebuje nose\u010dnica? Kateri so viri folne kisline, kalcija, \u017eeleza, magnezija, joda ali vitamina D in ali jih je treba dopolnjevati?","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/07\/2_Vyziva-v-tehotenstve-1-3.jpg","width":1200,"height":628,"caption":"8 najd\u00f4le\u017eitej\u0161\u00edch \u017eiv\u00edn v tehotenstve: \u010co potrebujete, ko\u013eko a kedy ich doplni\u0165"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/8-najpomembnejsih-hranil-v-nosecnosti-kaj-potrebujete-koliko-in-kdaj-jih-dopolnjevati\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"8 najpomembnej\u0161ih hranil v nose\u010dnosti: kaj potrebujete, koliko in kdaj jih dopolnjevati"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/735445","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=735445"}],"version-history":[{"count":4,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/735445\/revisions"}],"predecessor-version":[{"id":737992,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/735445\/revisions\/737992"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/734017"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=735445"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=735445"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=735445"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=735445"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=735445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}