{"id":21267,"date":"2015-01-10T06:55:39","date_gmt":"2015-01-10T05:55:39","guid":{"rendered":"http:\/\/hudo.com\/si\/2015\/01\/10\/teh-hranilnih-snovi-moras-pozimi-zauziti-vec\/"},"modified":"2015-01-10T06:55:39","modified_gmt":"2015-01-10T05:55:39","slug":"teh-hranilnih-snovi-moras-pozimi-zauziti-vec","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/teh-hranilnih-snovi-moras-pozimi-zauziti-vec\/","title":{"rendered":"Teh hranilnih snovi mora\u0161 pozimi zau\u017eiti ve\u010d"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-src=\"http:\/\/zenska.hudo.com\/files\/2013\/12\/img-78292757-320x155.jpg\" data-srcset=\"http:\/\/zenska.hudo.com\/files\/2013\/12\/img-78292757-660x320.jpg 660w,http:\/\/zenska.hudo.com\/files\/2013\/12\/img-78292757-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>Pozimi potrebujemo ve\u010d vitaminov in mineralov kot v toplej\u0161ih mesecih (Thinkstock)<\/figcaption><\/figure>\n<p>Mrzli in zasne\u017eeni zimski dnevi povsem druga\u010de vplivajo na na\u0161 organizem, zato moramo v teh dneh zau\u017eiti nekoliko ve\u010d vitaminov in mineralov. Poglejmo si, katere na\u0161e telo \u0161e posebej potrebuje.<\/p>\n<h2>Vitamin C<\/h2>\n<p>Vitamin C je mo\u010dan antioksidant, ki preventivno pomaga proti prehladu, gripi in krepi na\u0161 imunski sistem. Sodeluje tudi pri produkciji kolagena. Zakladnica tega vitamina so predvsem citrusi, kivi, jagode, brusnice, zelje, brokoli, fi\u017eol in krompir. Priporo\u010dljiv dnevni vnos za \u017eenske je 40 mg vitamina C na dan.<\/p>\n<h2>\u017delezo<\/h2>\n<p>\u017delezo je esencialen mineral za tvorbo rde\u010dih krvni\u010dk, ki prena\u0161ajo kisik po telesu. Daje nam energijo, poskrbi za normalno intelektualno funkcioniranje ter vitalnost. Pomanjkanje \u017eeleza vodi v anemijo. Najve\u010d ga najdemo v rde\u010dem mesu, polnozrnatih izdelkih, le\u010di, borovnicah ter rde\u010dem vinu. Priporo\u010dljivo ga je u\u017eivati skupaj z vitaminom C, saj se takrat abosrpcija v telo \u0161e pove\u010da. Priporo\u010dljiv dnevni vnos za \u017eenske je 15 mg \u017eeleza na dan.<\/p>\n<h2>Vitamin D<\/h2>\n<p>Vitamin D je bolj znan pod imenom son\u010dni vitamin. Le tega v teh zimskem \u010dasu \u0161e posebej potrebujemo, saj so dnevi zelo kratki, son\u010dka bolj malo, posledi\u010dno pa se seveda v na\u0161em telesu sintetizira manj vitamina D. \u010ce boste le imele mo\u017enost izkoristite prijetne, son\u010dne zimske dni zunaj na sve\u017eem zraku, v nasprotnem primeru pa poskrbite, da ga dovolj zau\u017eijete s hrano. Nahaja se v tuni, jajcih, jetrih, gobah ter mastnih ribah.<\/p>\n<h2>Cink<\/h2>\n<p>Cink je mineral, ki krepi imunski sistem in blagodejno vpliva na na\u0161e lase, ko\u017eo in nohte ter jih na nek na\u010din hidratira. Najbolj\u0161i vir cinka so govedina, humus, bu\u010dke, temna \u010dokolada in mandlji.<\/p>\n<h2>Omega 3-ma\u0161\u010dobne kisline<\/h2>\n<p>Kot vemo najve\u010d omega tri ma\u0161\u010dobnih kislin zau\u017eijejo Eksimi in Skandinavci, ki so, lahko re\u010demo zdravi kot ribe. Redno in zmerno u\u017eivanje omega 3 ma\u0161\u010dobnih kislin zmanj\u0161a mo\u017enost za pojav diabetesa, sr\u010dno \u017eilnih bolezni ter raka. Najve\u010d jih najdete v lososu, sardinah ter lanenih semenih.<\/p>\n<p><strong>Avtorica prispevka sem Ur\u0161ka Pav\u010dnik.<\/strong>\u00a0Leta 2012 sem izdala knjigo z naslovom Zdrava prehrana za nose\u010dke. Na \u017denska.si bom z vami delila koristne informacije v zvezi z \u017eivili, okusne recepte, z veseljem pa bom odgovorila tudi na kak\u0161no vpra\u0161anje. Obi\u0161\u010dite tudi <span style=\"color: #ff00ff;\"><a href=\"http:\/\/www.oopsi.si\/\" target=\"_blank\"><span style=\"color: #ff00ff;\"><strong>mojo spletno stran<\/strong><\/span><\/a>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u010cesa moramo v mrzlih mesecih zau\u017eiti dovolj, da ostanemo zdravi skozi vso zimo?<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1629,2654,1679],"source":[1335,1336,1334],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Teh hranilnih snovi mora\u0161 pozimi zau\u017eiti ve\u010d - Hudo Slovenija<\/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:\/\/hudo.com\/si\/zdrav-duh-telo\/teh-hranilnih-snovi-moras-pozimi-zauziti-vec\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Teh hranilnih snovi mora\u0161 pozimi zau\u017eiti ve\u010d - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"\u010cesa moramo v mrzlih mesecih zau\u017eiti dovolj, da ostanemo zdravi skozi vso zimo?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/teh-hranilnih-snovi-moras-pozimi-zauziti-vec\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2015-01-10T05:55:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/img-78292757.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"506\" \/>\n\t<meta property=\"og:image:height\" content=\"338\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuti\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/teh-hranilnih-snovi-moras-pozimi-zauziti-vec\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/teh-hranilnih-snovi-moras-pozimi-zauziti-vec\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Teh hranilnih snovi mora\u0161 pozimi zau\u017eiti ve\u010d\",\"datePublished\":\"2015-01-10T05:55:39+00:00\",\"dateModified\":\"2015-01-10T05:55:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/teh-hranilnih-snovi-moras-pozimi-zauziti-vec\/\"},\"wordCount\":410,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"pove\u010danje imunske odpornosti\",\"Ur\u0161ka Pav\u010dnik\",\"zdrava hrana\"],\"articleSection\":[\"Zdrav duh &amp; 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