{"id":12527,"date":"2020-08-05T16:38:20","date_gmt":"2020-08-05T14:38:20","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=12527"},"modified":"2020-08-05T16:38:20","modified_gmt":"2020-08-05T14:38:20","slug":"zasto-je-vazan-vitamin-d-kako-ga-dobiti-na-pravi-nacin","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/zasto-je-vazan-vitamin-d-kako-ga-dobiti-na-pravi-nacin\/","title":{"rendered":"Za\u0161to je va\u017ean vitamin D i kako ga dobiti na pravi na\u010din?"},"content":{"rendered":"

Vitamin D je jedinstveno organsko jedinjenje koje se stvara od holesterola u na\u0161oj ko\u017ei kada je izlo\u017eena suncu. Stoga je bitno da izlo\u017eimo ko\u017eu suncu na najbezbedniji mogu\u0107i na\u010din kako bismo imali dovoljno ovog vitamina, naravno ako ne koristimo suplemente.<\/span><\/p>\n

 <\/p>\n

Vitamin D i Covid-19<\/i><\/b><\/h4>\n

Studije pokazuju da dovoljna koli\u010dina vitamina D pobolj\u0161ava na\u0161 imuni sistem, \u0161to je u vreme pandemije korona virusa vrlo bitno. Nizak nivo vitamina D dugoro\u010dno dovodi do uru\u0161avanja imuniteta, osteoporoze, raka, depresije, mi\u0161i\u0107ne slabosti, a nekad i smrti.<\/span><\/p><\/blockquote>\n

 <\/p>\n

Vitamin D u hrani<\/i><\/b><\/h4>\n

\"\"<\/a>Namirnice bogate ovim vitaminom su malobrojne i uklju\u010duju jetru bakalara, sabljarku, lososa, tunu, gove\u0111u d\u017eigericu, sardine, sok od pomorand\u017ee i \u017eumance. Kako bismo dobili dovoljno vitamina D, potrebno je jesti po malo ovih namirnica svaki dan. Me\u0111utim, ukoliko vam ishrana ne omogu\u0107ava dovoljnu koli\u010dinu, potrebno je uzimati putem suplementacije i izlagati ko\u017eu suncu kako bismo imali optimalni nivo u organizmu.<\/span><\/p>\n

 <\/p>\n

Najbolje vreme za sun\u010danje<\/i><\/b><\/h4>\n

Najoptimalnije vreme za izlo\u017eenost sun\u010devim zracima i period kad mo\u017eemo dobiti dovoljnu dozu ovog jedinjenja je od po\u010detka aprila, pa do kraja septembra. Najvi\u0161e se vitamina D dobija izme\u0111u 10 i 15 sati ali je pri tom jako bitno da se za\u0161titimo od nuspojava poput crvenila ko\u017ee, toplotnih udara i sun\u010danice.<\/span><\/p>\n

 <\/p>\n

Koje delove tela treba izlo\u017eiti sun\u010devim zracima kako bismo dobili vi\u0161e vitamina D?<\/i><\/b><\/h4>\n

Vitamin D se pravi od holesterola u ko\u017ei, \u0161to zna\u010di da treba da izlo\u017eite ko\u017eu suncu. Izlo\u017eite ruke, noge, le\u0111a i stomak, kako bi se sintetisao dodatni vitamin D. Ne zaboravite da izlo\u017eite le\u0111a, jer ve\u0107a povr\u0161ina omogu\u0107ava na\u0161em telu da proizvede maksimum vitamina D. Ne zaboravite da za\u0161tite lice i o\u010di nose\u0107i kapu i nao\u010dare.<\/span><\/p>\n

 <\/p>\n

Koliko vremena treba da provedemo na suncu da bismo dobili dovoljno vitamina D?<\/i><\/b><\/h4>\n

 <\/p>\n

\"\"<\/a><\/span><\/p>\n

Prema savetima i istra\u017eivanjima, ljudima sa svetlijim tenom je potrebno oko 15 minuta na suncu, dok ljudima sa tamnom bojom ko\u017ee mo\u017ee biti potreban sat ili vi\u0161e.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

<\/h4>\n

<\/h4>\n

Kako boja ko\u017ee mo\u017ee uticati na proizvodnju vitamina D u telu?<\/i><\/b><\/h4>\n

Boja na\u0161e ko\u017ee je odre\u0111ena pigmentom zvanim melanin. Ljudi sa tamnijom ko\u017eom imaju vi\u0161e melanina u pore\u0111enju sa ljudima koji imaju svetliju ko\u017eu. Melanin deluje kao za\u0161titnik koji na\u0161u ko\u017eu \u010duva od vi\u0161ka sun\u010deve svetlosti. To je poput prirodne barijere za sun\u010danje koja apsorbuje UV zrake i brani ko\u017eu od oboljenja. Ali to tako\u0111e zna\u010di da ljudi tamne boje ko\u017ee trebaju vremenski du\u017ee da provodu na suncu da bi proizveli istu koli\u010dinu vitamina D, koju ljudi sa svetlijom ko\u017eom mogu da proizvedu za manje vremena.<\/span><\/p>\n

 <\/p>\n

Da li krema za sun\u010danje mo\u017ee uticati na nivo vitamina D?<\/i><\/b><\/h4>\n

 <\/p>\n

\"\"<\/a>Koristimo kremu za sun\u010danje da bismo za\u0161titili ko\u017eu od raka ko\u017ee i opekotina od sunca. Sredstvo za sun\u010danje sadr\u017ei hemikalije koje, ili odbijaju i apsorbuju ili raspr\u0161uju sun\u010devu svetlost. Kada se to dogodi, ko\u017ea je izlo\u017eena ni\u017eim nivoima \u0161tetnih UVB zraka.<\/span><\/p>\n

 <\/p>\n

Ali UVB zraci su va\u017eni za pravljenje vitamina D, a krema za sun\u010danje mo\u017ee da spre\u010di ko\u017eu da proizvodi isti. Studije pokazuju da krema za sun\u010danje sa SPF 30 ili vi\u0161e smanjuje proizvodnju vitamina D u organizmu za 95-98 procenata. Dakle, ako nosimo kremu za sun\u010danje, mo\u017eda \u0107emo morati da provodemo duge sate na suncu kako bi ko\u017ea proizvela dovoljno vitamina D.<\/span><\/p>\n

 <\/p>\n

\u0160tetni uticaji prevelikog izlaganja sun\u010devoj svetlosti<\/i><\/b><\/h4>\n

Iako je sunce sjajan izvor vitamina D, previ\u0161e sunca mo\u017ee biti opasno za na\u0161u ko\u017eu. Evo nekih posledica izlo\u017eenosti previ\u0161e sun\u010deve svetlosti.<\/span><\/p>\n

 <\/p>\n

Opekotine od sunca<\/strong> – Ovo je jedna od naj\u010de\u0161\u0107ih nuspojava previ\u0161e sun\u010deve svetlosti. Simptomi opekotina od sun\u010danja uklju\u010duju crvenilo, oticanje, bol, iritiranost ili plikove na ko\u017ei.<\/span><\/p>\n

O\u0161te\u0107enje oka<\/strong> – Prevelika izlo\u017eenost UVB zracima mo\u017ee o\u0161tetiti mre\u017enicu, \u0161to mo\u017ee pove\u0107ati rizik od katarakte.<\/span><\/p>\n

Starenje ko\u017ee<\/strong> – Previ\u0161e vremena na suncu mo\u017ee dovesti do br\u017eeg starenja ko\u017ee. \u010cesto nastaju bore i ko\u017ea postaje labava.<\/p>\n

Toplotni udar<\/strong> – Toplotni udar uzrokovan sun\u010danicom je stanje u kojem temperatura tela raste zbog prevelikog izlaganja suncu.<\/p>\n

Rak ko\u017ee<\/strong> – Previ\u0161e UVB svetlosti je glavni uzrok tipova raka ko\u017ee.<\/p>\n

 <\/p>\n

\n

 <\/p>\n

Rekreacija i sintetisanje vitamina D mogu biti komplementari. U najtoplijem smo delu godine, tako da mo\u017eete izabrati neki <\/b>FitPass sport<\/b><\/a> na otvorenom, za\u0161tititi se na pravi na\u010din i dobiti najbolje, kako od fizi\u010dke aktivnosti, tako i od sunca.<\/b><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Vitamin D je jedinstveno organsko jedinjenje koje se stvara od holesterola u na\u0161oj ko\u017ei kada je izlo\u017eena suncu. Stoga je bitno da izlo\u017eimo ko\u017eu suncu na najbezbedniji mogu\u0107i na\u010din kako bismo imali dovoljno ovog vitamina, naravno ako ne koristimo suplemente.   Vitamin D i Covid-19 Studije pokazuju da dovoljna koli\u010dina vitamina D pobolj\u0161ava na\u0161 imuni […]<\/p>\n","protected":false},"author":2,"featured_media":12531,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,17],"tags":[],"yoast_head":"\nZa\u0161to je va\u017ean vitamin D i kako ga dobiti na pravi na\u010din? | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/zasto-je-vazan-vitamin-d-kako-ga-dobiti-na-pravi-nacin\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za\u0161to je va\u017ean vitamin D i kako ga dobiti na pravi na\u010din? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Vitamin D je jedinstveno organsko jedinjenje koje se stvara od holesterola u na\u0161oj ko\u017ei kada je izlo\u017eena suncu. 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