{"id":255881,"date":"2017-05-16T12:16:29","date_gmt":"2017-05-16T10:16:29","guid":{"rendered":"http:\/\/hudo.com\/si\/2017\/05\/16\/preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d\/"},"modified":"2017-05-16T12:16:29","modified_gmt":"2017-05-16T10:16:29","slug":"preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d\/","title":{"rendered":"Presene\u010deni boste, kako dolgo se moramo son\u010diti, da dobimo dovolj vitamina D"},"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:\/\/moski.hudo.com\/wp-content\/uploads\/2017\/05\/profimedia-0188765895-320x155.jpg\" data-srcset=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2017\/05\/profimedia-0188765895-660x320.jpg 660w,http:\/\/moski.hudo.com\/wp-content\/uploads\/2017\/05\/profimedia-0188765895-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>foto:Profimedia<\/figcaption><\/figure>\n<p>Telo lahko pridobi optimalno koli\u010dino vitamina D z zmernim izpostavljanjem ko\u017ee son\u010dnim \u017earkom ter z me\u0161ano in uravnote\u017eeno prehrano. Izpostavljanje obraza in podlahti soncu nekajkrat na teden, 15 minut na dan zado\u0161\u010da za ustrezno preskrbo z vitaminom D, so pojasnili na Nacionalnem in\u0161titutu za javno zdravje (NIJZ).<\/p>\n<blockquote>\n<p>&#8220;Na\u0161e telo samo tvori dovolj vitamina D, \u010de nekajkrat na teden po pribli\u017eno 15 minut soncu izpostavljamo obraz, roke in dekolte ali druge dele ko\u017ee. Pomembno je, da smo neposredno izpostavljeni son\u010dni svetlobi in da ne uporabljamo krem za son\u010denje. Po nekajminutnem son\u010denju uporabimo za\u0161\u010ditno kremo in obla\u010dila ali se prestavimo v senco,&#8221; svetujejo na NIJZ.<\/p>\n<\/blockquote>\n<p>Vitamin D je pomemben za normalno rast kosti, zob, delovanje mi\u0161ic in imunskega sistema. Ljudje, ki veliko \u010dasa pre\u017eivijo v zaprtih prostorih ali \u017eivijo na severnih zemljepisnih \u0161irinah, si dovolj vitamina D lahko zagotovijo le z ustrezno prehrano ali z jemanjem vitaminskih prehranskih dopolnil. Naravni viri vitamina D so ribje olje, sardine, losos, tuna, jaj\u010dni rumenjak, mleko in mle\u010dni izdelki.<\/p>\n<p>Do pomanjkanja pri zdravih otrocih, mladostnikih in odraslih pride zaradi nezadostne izpostavljenosti son\u010dnim \u017earkom ali zaradi prehrane, v kateri ni dovolj vitamina D. Pomanjkanje vitamina D se klini\u010dno poka\u017ee z motnjami uravnavanja vsebnosti kalcija in fosfatov ali splo\u0161no demineralizacijo kosti, bole\u010dinami v kosteh, spontanimi frakturami in oslabelostjo mi\u0161ic. Pri odraslih se te spremembe imenujejo osteomalacija. Nizka preskrba z vitaminom D prispeva k nastanku osteoporoze v starosti. Za optimalen u\u010dinek vitamina D je potreben ustrezen vnos kalcija in velja tudi obratno.<\/p>\n<p>Pri otrocih se po navedbah NIJZ lahko pojavijo zaostanek v rasti in deformacije skeleta, zlasti dolgih kosti, oziroma rahitis. Zato dojen\u010dki dobivajo kapljice z D vitaminom, saj vsebnost vitamina D v materinem mleku ne zado\u0161\u010da za pokrivanje potreb. Pomanjkanje vitamina D pri nose\u010dnicah je povezano s pove\u010danim tveganjem za pojav povi\u0161anega krvnega tlaka in pojavom beljakovin v urinu v nose\u010dnosti ter nose\u010dni\u0161ke sladkorne bolezni.<\/p>\n<p>V starosti je sposobnost za tvorjenje vitamina D v ko\u017ei v primerjavi z mladimi odraslimi ob\u010dutno zmanj\u0161ana. \u010ce se temu pridru\u017ei \u0161e omejeno zadr\u017eevanje na prostem, kar se pogosto dogaja, potem je smiselno u\u017eivanje prehranskih dopolnil z vitaminom D v zmernih odmerkih.<\/p>\n<p>Stanje vitamina D v organizmu se najla\u017eje ugotovi na podlagi koncentracije 25-hidroksi vitamina D v krvni plazmi, take preiskave se \u017ee izvajajo v biokemijskih laboratorijih.<\/p>\n<p>Znaki prekomernega vnosa vitamina D so zmanj\u0161an tek, slabost, bruhanje, \u017eeja, pogosto uriniranje, ob\u010dutek utrujenosti, zmedenosti, nervoze in visok krvni tlak. Prekomerni vnos vitamina D ni mo\u017een s prekomerno izpostavljenostjo soncu, mo\u017een pa je z vnosom prehranskih dopolnil z visokimi odmerki vitamina D, so \u0161e zapisali na NIJZ.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamin D ima posebno mesto med vitamini, saj poleg virov v prehrani nastaja tudi endogeno v telesu s pomo\u010djo son\u010dne svetlobe.<\/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":[2517,5670,1820,4114],"source":[1549,1518],"supertag":[5316],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Presene\u010deni boste, kako dolgo se moramo son\u010diti, da dobimo dovolj vitamina D - 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\/preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Presene\u010deni boste, kako dolgo se moramo son\u010diti, da dobimo dovolj vitamina D - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Vitamin D ima posebno mesto med vitamini, saj poleg virov v prehrani nastaja tudi endogeno v telesu s pomo\u010djo son\u010dne svetlobe.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d\/\" \/>\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=\"2017-05-16T10:16:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2017\/05\/profimedia-0188765895.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1250\" \/>\n\t<meta property=\"og:image:height\" content=\"833\" \/>\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\/preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Presene\u010deni boste, kako dolgo se moramo son\u010diti, da dobimo dovolj vitamina D\",\"datePublished\":\"2017-05-16T10:16:29+00:00\",\"dateModified\":\"2017-05-16T10:16:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d\/\"},\"wordCount\":481,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"ko\u017eni rak\",\"nijz\",\"son\u010denje\",\"vitamin D\"],\"articleSection\":[\"Zdrav duh &amp; telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/preseneceni-boste-kako-dolgo-se-moramo-sonciti-da-dobimo-dovolj-vitamina-d\/\",\"name\":\"Presene\u010deni boste, kako dolgo se moramo son\u010diti, da dobimo dovolj vitamina D - 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