{"id":22134,"date":"2017-01-07T15:35:40","date_gmt":"2017-01-07T14:35:40","guid":{"rendered":"http:\/\/narodnilijek.com\/web\/?p=22134"},"modified":"2023-12-08T22:18:13","modified_gmt":"2023-12-08T21:18:13","slug":"masne-kiseline-i-vitamini-koji-su-potrebni-vasem-tijelu-zimi","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/masne-kiseline-i-vitamini-koji-su-potrebni-vasem-tijelu-zimi\/","title":{"rendered":"Masne kiseline i vitamini koji su potrebni va\u0161em tijelu zimi"},"content":{"rendered":"\n<p>Zima je godi\u0161nje doba kada bi, po pravilu, trebalo najvi\u0161e da se \u010duvamo. I ne, ovaj put ne mislimo na pole\u0111ene povr\u0161ine na koje mo\u017eemo da se okliznemo, padnemo i da se povredimo, kao ni na ledenice koje nam prijete sa krovova zgrada&#8230;<\/p>\n\n\n\n<p>Ono na \u0161ta mislimo jesu zdravstveni problemi. Hladno vrijeme, prehlade, ali i nedostatak vo\u0107a i povr\u0107a koji nam obezbje\u0111uju potrebne vitamine i minerale za o\u010duvanje jakog imuniteta su obi\u010dno faktori koji nas ko\u010de da odr\u017eimo imunitet jakim i otpornim.<\/p>\n\n\n\n<p>Posebno je te\u0161ko da se za\u0161titimo, ukoliko se ljudi iz na\u0161eg okru\u017eenja \u201ene \u010duvaju\u201c dovoljno dobro, te tako i nas dovode u nezavidan polo\u017eaj, izla\u017eu\u0107i nas potencijalnim bolestima i virusima.<\/p>\n\n\n\n<p>Kako bismo preduprjedili takve ne\u017eeljene situacije, potrebno je da povedemo ra\u010duna o na\u010dinu ishrane. Regularan unos ovih pet esencijalnih elemenata, bilo da ste dijete, odrastao \u010dovek ili \u017eena, pomo\u0107i \u0107e vam da pregurate zimu zdravi i do\u010dekate prolje\u0107e puni snage i elana.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitamin C<\/h2>\n\n\n\n<p>Po\u010detak zime \u010desto obilje\u017eavaju infekcije, prehlade, ka\u0161alj i gripe. <strong><a href=\"http:\/\/narodnilijek.com\/web\/za-sta-sve-nas-organizam-treba-vitamin-c\/\">Vitamin C<\/a><\/strong> je poznat po tome \u0161to oja\u010dava imunitet jer je antioksidans po prirodi. Tako\u0111er, poma\u017ee u za\u0161titi ko\u017ee sa svojim svojstvima koji oja\u010davaju kolagen. To dodaje sjaj ko\u017ei.<\/p>\n\n\n\n<p><strong>Izvori vitamina C:<\/strong> razno citrusno vo\u0107e kao \u0161to su pomorand\u017ee, limete i limun, mogu biti odli\u010dni izvori, ali i povr\u0107e kao \u0161to je paprika. Tako\u0111er, vitamin C mo\u017eete uzimati i kao suplement u vidu tableta koje mo\u017eete piti ili \u017evakati. Ovi dodaci ishrani se sada lako mogu nabaviti u svakoj apoteci ili prodavnici suplemenata.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin D<\/h3>\n\n\n\n<p>Iako nam je vitamin D potreban tokom cijele godine, pad temperature i manjak sunca \u010dine potrebu za ovim vitaminom ve\u0107om. Zima dosta uti\u010de na kosti jer nismo izlo\u017eeni suncu, zbog \u010dega ljudi osje\u0107aju jake bolove u zglobovima tokom ovog godi\u0161njeg doba. Unos odgovaraju\u0107e koli\u010dine <strong>vitamina D<\/strong> je od velike pomo\u0107i. Preporu\u010dena dnevna doza vitamina D je oko 600 MJ (me\u0111unarodnih jedinica), ili bar pola sata izlo\u017eenosti suncu dnevno.<\/p>\n\n\n\n<p><strong>Izvori vitamina D:<\/strong> sun\u010deva svijetlost je najbolji izvor ovog vitamina, ali ukoliko sun\u010deva svjetlost nije dovoljno jaka, onda ga mo\u017eete piti kao dodatak ishrani ili kroz oja\u010dano mlijeko sa vitaminom D.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kompleks vitamina B<\/h3>\n\n\n\n<p>Cijela ova grupa vitamina, od vitamina B1 do vitamina B12 je veoma zna\u010dajna tokom zime. Na primjer, vitamin B6, to jest piridoksin, poma\u017ee vam da imate glatku ko\u017eu, dok riboflavin lije\u010di pukotine na uglovima va\u0161ih usana. A tiamin poma\u017ee u lije\u010denju perutave i ljuspi\u010daste ko\u017ee.<\/p>\n\n\n\n<p><strong>Izvori vitamina B:<\/strong> jaja, zeljasto povr\u0107e, pile\u0107a d\u017eigerica, riba.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin E<\/h3>\n\n\n\n<p>Ovaj vitamin nam poma\u017ee u izgradnji ko\u017ee zbog svojih hidratantnih svojstava. Na\u0161a ko\u017ea se \u010desto peruta zimi, zbog \u010dega nam je vitamin E izuzetno potreban.<\/p>\n\n\n\n<p><strong>Izvori vitamina E:<\/strong> riba i meso, ali i povr\u0107e kao \u0161to su spanak, brokoli i ko\u0161tunji\u010davo vo\u0107e.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Omega 3<\/h3>\n\n\n\n<p>Iako omega 3 nije vitamin, on igra veoma bitnu ulogu, naro\u010dito tokom zimskog perioda. <strong><a href=\"http:\/\/narodnilijek.com\/web\/omega-3-masne-kiseline-veoma-korisne-po-zdravlje\/\">Omega 3<\/a><\/strong> masne kiseline odr\u017eavaju veliku gustinu zdravog holesterola (HDL), to jest masti, u tijelu, koje poma\u017ee tijelu da ostane zdravo.<\/p>\n\n\n\n<p>Dosta ljudi osje\u0107a bolove u zglobovima tokom zime, a omega 3 znatno smanjuje uko\u010denost i bol u zglobovima koji su simptomi reumatoidnog artritisa. U stvari, poma\u017ee i u ja\u010danju kostiju kroz pove\u0107anje nivoa kalcijuma u telu.<\/p>\n\n\n\n<p><strong>Izvori omega 3 masnih kiselina:<\/strong> laneno sjeme, orasi i masna riba kao \u0161to su losos, tuna i sku\u0161a.<\/p>\n\n\n\n<p>Kada govorimo o doziranju vitamina, minerala, vitaminsko-mineralnih kompleksa, masnih kiselina, kako kroz hranu, tako i kroz suplemente, bitno je re\u0107i da ono zavisi od brojnih faktora kao \u0161to su: godine starosti, koli\u010dina i vrsta aktivnosti kojima se osoba bavi u toku dana, eventualni zdravstveni problemi koje osoba ima.<\/p>\n\n\n\n<p>Zbog toga je bitno da se konsultujete sa va\u0161im ljekarom prije uvo\u0111enja bilo kakvih promjena u va\u0161u ishranu ili, pak, dodavanja suplemenata va\u0161em re\u017eimu ishrane.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zima je godi\u0161nje doba kada bi, po pravilu, trebalo najvi\u0161e da se \u010duvamo. I ne, ovaj put ne mislimo na pole\u0111ene povr\u0161ine na koje mo\u017eemo da se okliznemo, padnemo i da se povredimo, kao ni na ledenice koje nam prijete sa krovova zgrada&#8230; Ono na \u0161ta mislimo jesu zdravstveni problemi. Hladno vrijeme, prehlade, ali i [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":33677,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[7],"tags":[842,6986,225,1106,6987],"class_list":{"0":"post-22134","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ishrana","8":"tag-minerali","9":"tag-potrebno-tijelu","10":"tag-vitamini","11":"tag-zima","12":"tag-zimske-potrebe"},"yoast_head":"<!-- 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