{"id":13493,"date":"2021-03-10T17:59:21","date_gmt":"2021-03-10T15:59:21","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13493"},"modified":"2021-03-10T17:59:21","modified_gmt":"2021-03-10T15:59:21","slug":"imunitet-iz-hrane","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/imunitet-iz-hrane\/","title":{"rendered":"Imunitet iz hrane"},"content":{"rendered":"

Na\u0161 najve\u0107i saveznik u sticanju dobrog imuniteta jeste kvalitetna hrana. Iako je neophodno da ishrana bude raznovrsna kako bismo dobili sve potrebne nutrijente, neki od njih su nam posebno va\u017eni ako \u017eelimo da oja\u010damo imunitet. Kako najlak\u0161e da do\u0111emo do cinka, selena, vitamina C i D?<\/p>\n

Selen<\/b><\/h3>\n

\"\"<\/a>Selen je mineral u tragovima prisutan u mnogim namirnicama. Ulazi u sastav velikog broja selenoproteina koji igraju klju\u010dnu ulogu u reprodukciji, metabolizmu \u0161titaste \u017elezde, sintezi DNK, kao i za\u0161titi organizma od dejstva slobodnih radikala i infekcije.\u00a0 <\/span>Koliko \u0107e se selena na\u0107i u biljnim namirnicama zavisi od koli\u010dine ovog elementa u zemlji\u0161tu na kojem je biljka uzgajena ili koliko ga ima u hrani kojom se \u017eivotinje hrane, ako je re\u010d o animalnim izvorima. Kao najbogatiji izvor selena izdvaja se brazilski orah i samo jedan komad mo\u017ee da sadr\u017ei od 68-91 mcg selena. Kako preporu\u010deni dnevni unos iznosi 55 mcg, ova bi namirnica trebala da se unosi sa oprezom. Ostali zna\u010dajni izvori selena su riba \u2013 \u017eutorepa tuna, sardine, morski plodovi i iznutrice, a selen se nalazi i u mesu, \u017eitaricama i jajima.<\/p>\n

Vitamin C<\/b><\/h3>\n

\"\"<\/a>O vitaminu C znamo mnogo, kao mo\u0107nom savezniku u vreme prehlade i gripa. Na njega ozbiljno ra\u010dunamo jer potpoma\u017ee stvaranje i efikasnije funkcionisanje belih krvnih zrnaca koja imaju va\u017enu ulogu u za\u0161titi tela od infekcije. Sna\u017ean je antioksidans, \u0161to zna\u010di da \u0161titi \u0107elije od \u0161tetnog dejstva slobodnih radikala koji se dovode u vezu sa mnogim hroni\u010dnim oboljenjima. Bez njega ne bi mogao da se sinteti\u0161e kolagen, najva\u017eniji protein vezivnog tkiva, pa je su\u0161tinski va\u017ean za normalnu funkciju ko\u017ee, kostiju, ligamenata i hrskavice. Olak\u0161ava apsorpciju gvo\u017e\u0111a, \u0161to ga \u010dini zna\u010dajnim u prevenciji anemije.<\/p>\n

Uloge vitamina C su brojne, me\u0111utim, na\u0161e telo ne mo\u017ee da ga sinteti\u0161e, pa je neophodno da ga unesemo putem hrane. Najvi\u0161e ga ima u sve\u017eem vo\u0107u i povr\u0107u \u2013 pomorand\u017eama, paprikama, limunu, kiviju, brokoliju, ananasu, kelju, spana\u0107u. Vrlo je nestabilan pod dejstvom toplote i svetlosti, pa vo\u0107e i povr\u0107e treba jesti \u0161to sve\u017eije, a hranu sa vitaminom C treba pripremati \u0161to kra\u0107e i u maloj koli\u010dini vode.<\/p>\n

Vitamin D<\/b><\/h3>\n

\"\"<\/a>Ovaj vitamin rastvorljiv u mastima postao je prava zvezda poslednjih godina jer je sve vi\u0161e dokaza o brojnim ulogama u o\u010duvanju zdravlja. Najve\u0107i deo vitamina D se stvara u ko\u017ei pod dejstvom sun\u010devih zraka, a tek nekih 20% dobijamo putem hrane. Zna\u010dajan je za rast i odr\u017eavanje zdravlja kostiju i zuba, olak\u0161ava apsorpciju kalcijuma, poma\u017ee odr\u017eavanju optimalnog nivoa kalcijuma i fosfora u krvi i podr\u017eava rad imunog sistema. Nalazi se u masnoj ribi kao \u0161to su losos, harniga, u ribljem ulju, nekim vrstama gljiva, kvascu, gove\u0111oj jetri i \u017eumancetu. Skorija istra\u017eivanja ukazuju da bi vitamin D mogao da ima preventivni u\u010dinak na pojavu raznih oboljenja poput depresije, dijabetesa, kancera i bolesti kardiovaskularnog sistema, ali ova veza jo\u0161 uvek nije dovoljno jasna.<\/p>\n

Ukoliko se koriste kreme za sun\u010danje sa za\u0161titnim faktorom iznad 30, sposobnost tela da sinteti\u0161e vitamin D iz sun\u010devih zraka se smanjuje za \u010dak 95%. Osobe koje veliki deo dana provode u zatvorenom prostoru ili \u017eive u sredinama gde je zaga\u0111enost vazduha velika, trebalo bi da unose \u0161to vi\u0161e namirnica koje sadr\u017ee ovaj vitamin.<\/p>\n

Cink<\/b><\/h3>\n

\"\"<\/a>Cink je esencijalni mineral prisutan u svim tkivima ljudskog organizma. Izuzetno je va\u017ean za rast i razvoj, o\u010duvanje kognitivnih funkcija i reprodukciju. Uti\u010de na stvaranje i aktivaciju T-limfocita zna\u010dajnih u borbi protiv infekcija, \u0161to se odra\u017eava na efikasnost imunog sistema. U\u010destvuje u sintezi proteina i DNK. Omogu\u0107ava da rane br\u017ee zaceljuju i da \u010dulo ukusa i mirisa pravilno vr\u0161e svoju funkciju. Cink iz \u017eivotinjskih namirnica se bolje apsorbuje, a ima ga u ostrigama, junetini, tele\u0107oj i svinjskoj d\u017eigerici, \u017eumancetu i ribi. U biljnim namirnicama se nalazi u pasulju, celovitim \u017eitaricama, ora\u0161astim plodovima i semenkama, ali je zbog prisustva fitinske kiseline njegova iskoristivost slabija.<\/p>\n

Tekst o imunitetu iz hrane su sa nama podelile kolege iz IDEA Organic<\/strong> prodavnica. Posetite IDEA Organic<\/strong> i potra\u017eite zdrave proizvode! I ne zaboravite da ponesete svoju Super Karticu za super u\u0161tede i bodove prilikom kupovine.<\/p>\n

\n

Powered by IDEA Organic<\/p>\n","protected":false},"excerpt":{"rendered":"

Na\u0161 najve\u0107i saveznik u sticanju dobrog imuniteta jeste kvalitetna hrana. Iako je neophodno da ishrana bude raznovrsna kako bismo dobili sve potrebne nutrijente, neki od njih su nam posebno va\u017eni ako \u017eelimo da oja\u010damo imunitet. Kako najlak\u0161e da do\u0111emo do cinka, selena, vitamina C i D? Selen Selen je mineral u tragovima prisutan u mnogim […]<\/p>\n","protected":false},"author":2,"featured_media":13498,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,17],"tags":[],"yoast_head":"\nImunitet iz hrane | 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\/imunitet-iz-hrane\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Imunitet iz hrane | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Na\u0161 najve\u0107i saveznik u sticanju dobrog imuniteta jeste kvalitetna hrana. Iako je neophodno da ishrana bude raznovrsna kako bismo dobili sve potrebne nutrijente, neki od njih su nam posebno va\u017eni ako \u017eelimo da oja\u010damo imunitet. Kako najlak\u0161e da do\u0111emo do cinka, selena, vitamina C i D? 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