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Ovo su NAJVAŽNIJE HRANLJIVE MATERIJE
U ovom članku odgovorićemo na sledeća pitanja, vezana za vašu ishranu:
- Zašto treba da konzumiramo određene, važne hranljive materije?
- Koja količina je dovoljna?
- U kojim namirnicama se one nalaze?
- Ko je sklon nedostatku ovih materija?
Nedovoljan unos namirnica, koje sadrže
- kalijum
- vitamin D
- kalcijum
- gvožđe i
- magnezijum
ima brojne negativne posledice po zdravlje, a ovaj problem je češći nego što mislite. (Verovali ili ne, gotovo 50 odsto ljudi u Bafalu, drugom po veličini gradu, u američkoj državi Njujork, ima nedostatak vitamina D, pokazali su rezultati jednog naučnog istraživanja.)
Svestan ovih činjenica Džim Vajt, vlasnik „Džim Vajt Fitnesa“, pripremio je najvažnije podatke o ovih 5 hranljivih materija:
VITAMIN D
Ovaj vitamin spada u one koje je ljudsko telo sposobno da proizvede samostalno. Do procesa nastanka vitamina D u telu dolazi kada naša koža apsorbuje sunčeve zrake. Nedostatak vitamina D dovodi do slabljenja kostiju i imunološkog sistema. U nekim slučajevima dovodi do pojave kancera i povećava rizik od kardiovaskularnih bolesti.
Koliko vam treba: 400 internacionalnih jedinica (IU) dnevno
Zašto vam treba:
- Vitam D je važan za rast skeleta i snagu kostiju.
- Povećava i apsorpciju kalcijuma.
Šta da jedete: Mali broj namirnica sadrži vitamin D. Jaja i losos su njegov sjajan izvor. Ovaj vitamin možete pronaći i u drugoj ribi, u siru i puteru, te u goveđoj jetri.
Ko je osetljiv: Stariji i oni s bolestima bubrega.
Savet eksperta:
- Svakodnevno šetajte barem 15 minuta (čak i kad je oblačno).
- Uživajte u doručku koji se sastoji od namirnica obogaćenih ovim vitaminom.
KALCIJUM
Koliko vam treba: 1.000 mg dnevno
Zašto vam treba:
- Hrana obogaćena kalcijumom sprečava osteoporozu i
- pospešuje brz oporavak kod sportista.
Šta da jedete: Šolja grčkog jogurta, nemasno mleko ili bademovo ulje sadrže trećinu dnevnih potreba kalcijuma. Ako nemate ove namirnice, uzmite sirov badem ili sveži kelj (oba sadrže 150 mg kalcijuma). Losos i pasulj su, takođe, odličan izvor i trebalo bi ga konzumirati barem jednom dnevno.
Ko je osetljiv: Osobe kojima su:
- dijagnostikovana oboljenja bubrega,
- intolerancija na laktozu i
- oni sa nedostatkom estrogena.
Savet eksperta: Stručnjaci preporučuju uzimanje vitamina C jer on, kada se pije u manjim količinama, potpomaže apsorpciju kalcijuma.
KALIJUM
Koliko vam treba: 4.500-4.700 mg na dan.
Zašto vam treba: Kalijum ima velik uticaj na:
- naš skelet,
- rad srčanog mišića i
- nervno tkivo
- održava ravnotežu elektrolita i
- pH vrednosti u našem telu.
Šta da jedete: Banane, dinje, mango i avokado sadrže 300 mg, u nešto više od 200 grama. Jedna kašika grčkog jogurta i puter kikirikija imaju gotovo 700 mg kalijuma. Takođe, povrće, slatki krompir, gljive i špargla treba da se nađu na vašem meniju.
Ko je osetljiv: Ljudi koji:
- ne unose dovoljno tečnosti ili
- piju diuretike.
Savet eksperta: Ako ste fizički aktivni ili živite u toplim krajevima, potrebni su vam suplementi.
GVOŽĐE
Koliko vam treba:
- Muškarcima 8-11 mg,
- ženama 5-8 mg,
- deci i starima 8-15 mg
Zašto vam treba: Gvožđe je:
- od krucijalne važnosti za rast i razvoj vašeg tela.
- takođe, proizvodi crvena krvna zrnca.
Šta da jedete: Najviše ga ima u organskoj hrani, školjkama i ostrigama, a može se naći i u govedini i u svakom crvenom mesu. Sadrži ga većina proteina.
Ko je osetljiv: Osobe kojima su:
- operisani srce i bubrezi, kao i
- oni s lošim navikama u ishrani.
Savet eksperta: Često uživajte u pomorandžama i proizvodima od ovsa.
MAGNEZIJUM
Koliko vam treba: Od 310 do 420 mg na dan.
Zašto vam treba: Iako ga u ljudskom telu ima samo 1 odsto, drugi je po važnosti, veruju stručnjaci.
Šta da jedete: Uzmite manje porcije namirnica sa orasima, agrumima kao i zelenog povrća. U manjim količinama može se naći i u kafi, čokoladi i mleku.
Savet eksperta: Nedostatak magnezijuma vodi ka:
- hipertenziji i
- kardiovaskularnim oboljenjima,
pa se potrudite da namirnice koje ga sadrže budu deo vašeg svakodnevnog jelovnika.
Izvor: menshealth.rs
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