{"id":430546,"date":"2020-08-18T08:02:43","date_gmt":"2020-08-18T06:02:43","guid":{"rendered":"https:\/\/hudo.com\/si\/2020\/08\/18\/telo-vam-bo-samo-povedalo-katerih-vitaminov-in-mineralov-vam-primanjkuje-spremljajte-znake\/"},"modified":"2020-08-18T08:02:43","modified_gmt":"2020-08-18T06:02:43","slug":"telo-vam-bo-samo-povedalo-katerih-vitaminov-in-mineralov-vam-primanjkuje-spremljajte-znake","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/aktualno\/telo-vam-bo-samo-povedalo-katerih-vitaminov-in-mineralov-vam-primanjkuje-spremljajte-znake\/","title":{"rendered":"Telo vam bo samo povedalo, katerih vitaminov in mineralov vam primanjkuje &#8211; spremljajte znake!"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" \/><figcaption>Foto: Profimedia<\/figcaption><\/figure>\n<h2 class=\"column is-main\">Pomanjkanje vitamina C<\/h2>\n<p>\u010ce se vam na nogi ali kakem drugem delu telesa pojavi velika modrica, \u010deprav se niste nikamor udarili, to lahko pomeni, da vam primanjkjue vitamina C. Ta vitamin namre\u010d pomaga pri ustvajaju kolagena, ki pa je klju\u010den za tvorbo krvih \u017eil. To, da pogosto dobite modrice, lahko ka\u017ee na oslabljene kapilare.<\/p>\n<p>Stres in kajenje zmanj\u0161ujejo koli\u010dino vitamina C v telesu, zato je pomembno, da ga v telo vnesemo dovolj s prehrano.<\/p>\n<h2>Pomanjkanje vitamina B12<\/h2>\n<p>V tem primeru se lahko pojavijo razjede v ustih ali razpoke v koti\u010dkih ustnic. \u010ce vam primanjkuje tega vitamina, v svojo prehrano vnesite ve\u010d perutnine, nemastno rde\u010de meso in jajca. \u010ce pa ste vegetarijanec, si pomagajte z veganskimi napitki iz mandljev, soje, ri\u017ea ali kokosa, z \u017eitaricami in s pekovskim kvasom.<\/p>\n<p>Za zdrave ljudi je dehidrirani in neaktivni pekovski kvas eden najbolj\u0161ih virov vitaminov skupine B. \u010ce pa imate kandido, pa vitamin B raje vnesite v svoje telo na druge na\u010dine.<\/p>\n<div class=\"column is-sidebar\">\n<h2>Pomanjkanje ma\u0161\u010dobnih kislin<\/h2>\n<p>\u010ce opazite, da se vam po \u010desanju las\u00a0lu\u0161\u010di ko\u017ea z glave, ni nujno da gre za prhljaj. Ko\u017ea se na lasi\u0161\u010du se lahko za\u010dne lu\u0161\u010diti tudi kadar vam v telesu primanjkjue ma\u0161\u010dobnih kislin.<\/p>\n<p>Esencialne ma\u0161\u010dobne kisline, kot so omega-3 ma\u0161\u010dobe, so lubrikant za na\u0161e telo. Brez tega bi se posu\u0161ili. Pazite, da pojeste vsaj dva obroka rib na teden, in tako boste zau\u017eili dovolj omega 3 ma\u0161\u010dob. Druge ma\u0161\u010dbne kisline, kot je alfa-linolenska kislina, so prav tako pomembne. Na\u0161li jih boste v ore\u0161\u010dkih in lanenem semenu.<\/p>\n<h2>Pomanjkanje B vitaminov<\/h2>\n<p>Biotin, eden od B vitaminov je izjemno pomemben za zdrave in mo\u010dne lase, pomembna pa je tudi folna kislina (vitamin B9). Pomanjkanje folne kisline pripelje do tankih in lomljivih las, re\u0161itev pa pove\u010dan vnos \u017eitaric, surove \u0161pina\u010de, ki je odli\u010den vir folne kisline, pametno je tudi pogosteje jesti \u0161parglje.<\/p>\n<p>&nbsp;<\/p>\n<h2>Pomanjkanje bakra<\/h2>\n<p>\u010ce so va\u0161i lasje v zadnjem \u010dasu videti nenavadno sivi in brez leska v zadnjem \u010dasu, to lahko pomeni, da vam primajkuje bakra. Naloga bakra je proizvajanje melanina, ki lasem daje barvo. Morda je \u010das, da preverite raven bakra v telesu \u010de opazite da ste izjemno na hito postali sivolasi ali \u010de se to zgodi \u017ee v zgodnjih letih, recimo v 20.ih, ne da bi bila nagla osivelost obi\u010dajna v dru\u017eini. Koristen vir bakra so \u0161koljke, ostrige in gobe. Strokovnjaki tudi svetujejo, da v tem primeru jemo ve\u010d paradi\u017enika, ki je bogat s \u0161tevilnimi vitamini in minerali, ter ena od zelenjav, ki je najbogatej\u0161a z bakrom.<\/p>\n<h2>Pomanjkanje cinka in vitamina A<\/h2>\n<p>\u010ce ko\u017ea na rokah ni gladka in mate male rde\u010de izboklineo ziroma pikice je mo\u017eno, da ne zau\u017eijete dovolj cinka in vitamina A. \u0160tevilni ljudje imajo te male rde\u010de pikice, ki sicer ne srbijo, so pa mote\u010de in lahko ka\u017eejo na pomanjkanje cinka in vitamina A. Cink najdemo v perutnini, humusu in bu\u010dnih semenih.<\/p>\n<h2>Pomanjkanje\u00a0vitamina D<\/h2>\n<p>\u010ce ste ves \u010das utrujeni, kljub temu da dovolj spite, je to morda znak, da vam primanjkuje vitamina D. In verjemite, takoj ko boste v telo vnesli ve\u010d vitamina D, boste imeli veliko ve\u010d energije. Razlika bo takoj o\u010ditna. Posezite po mle\u010dnih izdelkih, lahko tudi mle\u010dnih napitkih, ki niso \u017eivalskega izvora in so recimo iz mandljev ali soje. Izjemno koristne za ve\u010dji vnos vitamina D so tudi sardelice. Priporo\u010dljivo je tudi piti ve\u010d sadnih sokov, \u0161e posebno jabol\u010dni sok.<\/p>\n<h2>Pomanjkanje\u00a0magnezija ali kalcija<\/h2>\n<p>Magnezij in kalcij igrata klju\u010dno vlogo pri kr\u010denju mi\u0161ic. Neravnovesje kalcija, magnezija in kalija pa igra veliko vlogo pri tem, da imamo pogosto kr\u010de. Vsak od teh treh elektrolitov namre\u010d pomaga pri ohranjanju ravnovesja teko\u010dine v krvi in mi\u0161icah.<\/p>\n<p>Odli\u010den vir madnezija so bu\u010dna semena, banane in avokado. Dovolj kalcija pa boste zau\u017eili s pomo\u010djo mle\u010dnih izdelkov, suhih marelic in fig, nahaja pa se tudi v soji in ohrovtu.<\/p>\n<h2>Pomanjkanje\u00a0vlaknin<\/h2>\n<p>Priporo\u010dena povpre\u010dna dnevna koli\u010dina vlaknin za mo\u0161ke je 38 gramov, za \u017eenske pa 25. \u010ce ne zau\u017eijemo dovolj vlaknin, to pripelje do zaprtja. Polnozrnate \u017eitarice so odli\u010den vir vlaknin in jih moate nujno uvrstiti v svojo prehrano. Vzrok za zaptje pa je lahko tudi pomanjkanje magnezija, zato posrbite, da ga zau\u017eijete dovolj.<\/p>\n<p>&nbsp;<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Opazujte se in telo vam bo samo povedalo, \u010desa mu primanjkuje za optimalno delovanje, zdravo po\u010dutje in izgled.<\/p>\n","protected":false},"author":1,"featured_media":430547,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1179],"tags":[4318,2240,4330,3131,16656,3114,4327],"source":[15905,15906,1334],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Telo vam bo samo povedalo, katerih vitaminov in mineralov vam primanjkuje &#8211; spremljajte znake! - 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\/aktualno\/telo-vam-bo-samo-povedalo-katerih-vitaminov-in-mineralov-vam-primanjkuje-spremljajte-znake\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Telo vam bo samo povedalo, katerih vitaminov in mineralov vam primanjkuje &#8211; spremljajte znake! 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