{"id":2024,"date":"2016-01-26T08:00:20","date_gmt":"2016-01-26T06:00:20","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=2024"},"modified":"2016-01-29T00:35:20","modified_gmt":"2016-01-28T22:35:20","slug":"prirodni-izvori-kalcijuma-prilagodeno-sportistima","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/prirodni-izvori-kalcijuma-prilagodeno-sportistima\/","title":{"rendered":"Prirodni izvori kalcijuma (prilago\u0111eno sportistima)"},"content":{"rendered":"

Nije tajna da je kalcijum od vitalnog zna\u010daja za jake kosti i zube. Ovaj mineral tako\u0111e poma\u017ee telu u odr\u017eavanju zdravih krvnih sudova, reguli\u0161e krvni pritisak i neophodan je da bi procesi u organizmu nesmetano funkcionisali.\u00a0<\/strong><\/p>\n

\"Corner<\/a>Kalcijum je najzastupljeniji mineral u telu.
\nU prirodi se nalazi u \u0161irokom spektru hrane i pi\u0107a. <\/strong><\/p>\n

Ukoliko ne volite mleko, ili ste alergi\u010dni na laktozu \u2013 imamo dobre vesti.
\nBiljni izvori <\/strong>su neopravdano zanemareni s obzirom da pru\u017eaju ve\u0107i izvor kalcijuma od bilo kod mle\u010dnog proizvoda.<\/strong> Namirnice poput sve\u017eeg, zelenog povr\u0107a, tofu sira, sojinog mleka i ora\u0161astih plodova prepuni su kalcijuma koje na\u0161 organizam lako absorbuje.<\/p>\n

\n

Ljudsko telo ne proizvodi kalcijum i zato je od izuzetne va\u017enosti da ga svakodnevno unosimo kroz ishranu.<\/p>\n

Potrebni dnevni unos kalcijuma za odraslog \u010doveka je oko 1.000mg.
\nPotrebnu koli\u010dinu mo\u017eemo uneti kroz jednu \u010da\u0161u obranog mleka, jogurta ili debelom kri\u0161kom \u010dedar sira. Iako je zaista lako dodati kalcijum na\u0161oj ishrani, istra\u017eivanja pokazuju da samo 16% \u017eena izmedu 20 \u2013 29 godina unosi potreban dnevni iznos.<\/p>\n<\/blockquote>\n

Prirodni izvori kalcijuma prilago\u0111eni\u00a0sportskoj ishrani:<\/strong><\/h2>\n
    \n
  1. \n

    \u00a0Sve\u017ee, tamno-zeleno, lisnato povr\u0107e<\/strong><\/h3>\n

    Kelj, spana\u0107, blitva, rukola, kao i zelena salata su odli\u010dni izvori kalcijuma koje sa lako\u0107om mo\u017eete dodati va\u0161oj ishrani.
    \nPrepuni su i drugih vitamina i minerala i ostalih hranljivih materija, dok sadr\u017ee nizak broj kalorija.<\/strong><\/li>\n

  2. \n

    Riba<\/strong><\/h3>\n

    Losos, tunjevina, sardine… Osim \u0161to obiluje omega 3 masnim kiselinama, riba sadr\u017ei visok procenat kalcijuma<\/strong>.
    \nSlobodno mo\u017eete jesti konzerviranu ribu. Proces konzerviranja omek\u0161ava riblje kosti koje nikako ne smete izostaviti iz ishrane – one su nosioci svog kalcijuma.\u00a0<\/strong>Sadr\u017ee i     vitamin D<\/a> uz koje se kalcijum najlak\u0161e absorbuje.
    \nKomadi\u0107i ribe se savr\u0161eno uklapaju u mnogim salatama, a mo\u017eete ih jesti i zasebno.<\/li>\n

  3. \n

    Ko\u0161tunjavo vo\u0107e i semenke i \u017eitarice<\/h3>\n

    Badem, susam i ovsene pahuljice<\/strong> su tri namirnice sa najve\u0107im sadr\u017eajem kalcijuma.
    \nMe\u0111utim, iako su potpuno zdrave i korisne za organizam, trebalo bi obratiti pa\u017enju prilikom njihovog konzumiranja.
    \nBadem<\/strong> sadr\u017ei visok procenat proteina, ali je i visoko kalori\u010dan i ne preporu\u010duje se u velikim koli\u010dinama.
    \nSusam<\/strong> je potrebno samleti kako bi mogli da absorbujemo kalcijum i sve njegove blagodati.
    \nOvas i \u017eitarice<\/strong> su savr\u0161en izbor za po\u010detak dana. Pro\u010ditajte i kako da     najlak\u0161e dodate ovas svojim dnevnim obrocima.\u00a0<\/a><\/strong><\/li>\n

  4. \n

    Tofu sir i sojino mleko<\/h3>\n

    Jedna \u0161oljica sojinog mleka obezbedi\u0107e vam 30% dnevnog unosa kalcijuma<\/strong>.
    \nPreporu\u010duje ljudima alergi\u010dnim na laktozu, a \u010dest je izbor svih sportista (najvi\u0161e bodibildera).
    \nZamenite obi\u010dno mleko sojinim uz jutarnje ovsene pahuljice i obezbedite sebi potpun unos kalcijuma.<\/p>\n

    Tofu sir je ukusna, vegeterijanska namirnica. Sadr\u017ei visok procenat proteina, malo kalorija i obezbe\u0111uje 861mg kalcijuma u samo pola pakovanja.<\/li>\n<\/ol>\n

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

    Suplementacija<\/h2>\n

    Kod suplementacije od velike va\u017enosti je sadr\u017eaj elementarnog kalcijuma.<\/strong><\/p>\n

    Ukoliko su na etiketi ozna\u010deni kalcijum-karbonat, kalcijum-citrat i drugi, trebalo bi izra\u010dunati sadr\u017einu pravog kalcijuma.
    \nSadr\u017eina kalcijuma je 40% u kalcijum-karbonatu; 21% u kalcijum-citratu; 13% u kalcijum-laktatu, 9% za kalcijum-glukonat.<\/strong><\/p>\n

    Primer: U 500mg kalcijuma-karbonata ima 200mg elementarnog kalcijuma.<\/em>
    \nUkoliko je potrebno unositi ve\u0107e koli\u010dine kalcijuma, preporu\u010duje se podela na vi\u0161e manjih doza radi lak\u0161eg i potpunog absorbovanja.<\/p>\n

    Izbegavajte namirnice koje uni\u0161tavaju kalcijum<\/h2>\n

    Lo\u0161e navike i brza ishrana negativno uti\u010du na\u00a0celokupan organizam.<\/p>\n

    Konzumiranje industrijski prera\u0111ene hrane, gaziranih pi\u0107a, \u0161e\u0107era, kofeina, duvana i prekomerna upotreba soli stvaraju kisele reakcije u telu.<\/strong> Kiselost organizma pove\u0107ava \u0161anse za nastanak i razvoj mnogih bolesti, ubijaju\u0107i hranljive i korisne materije u organizmu.<\/p>\n

    Izbegavajte ove namirnice kako bi smanjili toksi\u010dnost organizma.<\/p>\n

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

    Nije tajna da je kalcijum od vitalnog zna\u010daja za jake kosti i zube. Ovaj mineral tako\u0111e poma\u017ee telu u odr\u017eavanju zdravih krvnih sudova, reguli\u0161e krvni pritisak i neophodan je da bi procesi u organizmu nesmetano funkcionisali.\u00a0 Kalcijum je najzastupljeniji mineral u telu. U prirodi se nalazi u \u0161irokom spektru hrane i pi\u0107a. Ukoliko ne volite […]<\/p>\n","protected":false},"author":2,"featured_media":2025,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18],"tags":[],"yoast_head":"\nPrirodni izvori kalcijuma (prilago\u0111eno sportistima) | 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\/prirodni-izvori-kalcijuma-prilagodeno-sportistima\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prirodni izvori kalcijuma (prilago\u0111eno sportistima) | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Nije tajna da je kalcijum od vitalnog zna\u010daja za jake kosti i zube. Ovaj mineral tako\u0111e poma\u017ee telu u odr\u017eavanju zdravih krvnih sudova, reguli\u0161e krvni pritisak i neophodan je da bi procesi u organizmu nesmetano funkcionisali.\u00a0 Kalcijum je najzastupljeniji mineral u telu. U prirodi se nalazi u \u0161irokom spektru hrane i pi\u0107a. 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