{"id":8634,"date":"2024-01-03T00:00:00","date_gmt":"2024-01-02T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/oslabena-imunita-a-unava-pocas-zimy-ake-vitaminy-potrebujeme-aby-sme-zostali-zdravi\/"},"modified":"2024-01-03T00:00:00","modified_gmt":"2024-01-02T23:00:00","slug":"oslabena-imunita-a-unava-pocas-zimy-ake-vitaminy-potrebujeme-aby-sme-zostali-zdravi","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/oslabena-imunita-a-unava-pocas-zimy-ake-vitaminy-potrebujeme-aby-sme-zostali-zdravi\/","title":{"rendered":"Oslaben\u00e1 imunita a \u00fanava po\u010das zimy: Ak\u00e9 vitam\u00edny potrebujeme, aby sme zostali zdrav\u00ed?"},"content":{"rendered":"<p>V zimnom obdob\u00ed na n\u00e1s \u010dasto \u00fato\u010dia r\u00f4zne vir\u00f3zy a chr\u00edpky.<\/p>\n<p>D\u00f4vodom je, \u017ee v <strong>zime sa n\u00e1\u0161 imunitn\u00fd syst\u00e9m oslab\u00ed a v\u00edrusy sa \u0161\u00edria jednoduch\u0161ie a r\u00fdchlej\u0161ie.<\/strong><\/p>\n<p>Efekt\u00edvnos\u0165 imunitn\u00e9ho syst\u00e9mu dok\u00e1\u017ee zaru\u010di\u0165 dostato\u010dn\u00fd pr\u00edjem vitam\u00ednov.<\/p>\n<p>Vitam\u00edny s\u00fa\u00a0zl\u00fa\u010deniny organickej povahy, ktor\u00e9 maj\u00fa r\u00f4znorod\u00fa ale pomerne jednoduch\u00fa chemick\u00fa \u0161trukt\u00faru.<\/p>\n<p><strong>Sme odk\u00e1zan\u00ed na pr\u00edjem vitam\u00ednov v\u00a0potrave<\/strong>, p\u00ed\u0161e zdravoteka.sk.<\/p>\n<p><strong>Ka\u017ed\u00fd vitam\u00edn sa nach\u00e1dza vo viac ako jednom druhu potrav\u00edn<\/strong> a niektor\u00e9 potraviny s\u00fa obohaten\u00e9 o\u00a0vitam\u00edny, uv\u00e1dza port\u00e1l verywellhealth.com.<\/p>\n<h3><em><strong>Ak\u00e9 vitam\u00edny potrebujeme, aby sme zostali zdrav\u00ed?<\/strong><\/em><\/h3>\n<h3><strong>Vitam\u00edn D<\/strong><\/h3>\n<p><strong>Zvy\u0161uje imunitn\u00fa odpove\u010f proti r\u00f4znym infekci\u00e1m,<\/strong> najm\u00e4 infekci\u00e1m horn\u00fdch d\u00fdchac\u00edch ciest, ako je prechladnutie, ka\u0161e\u013e alebo chr\u00edpka.<\/p>\n<p>Funguje tie\u017e na <strong>modul\u00e1ciu z\u00e1palu v tele<\/strong>, ktor\u00fd je be\u017en\u00fdm faktorom pri chorob\u00e1ch.<\/p>\n<p>V\u00e4\u010d\u0161ina \u013eud\u00ed si <strong>neuvedomuje, \u017ee trp\u00ed nedostatkom vitam\u00ednu D,<\/strong> preto\u017ee jeho prejavy s\u00fa oby\u010dajne ve\u013emi mierne, bez subjekt\u00edvnych pr\u00edznakov.<\/p>\n<p><strong>Ide sk\u00f4r o \u00fanavu a mal\u00e1tnos\u0165, ktor\u00fa ve\u013eakr\u00e1t pripisujeme in\u00fdm okolnostiam.<\/strong><\/p>\n<p><strong>Chronick\u00fd deficit vitam\u00ednu D <\/strong>zvy\u0161uje napr\u00edklad u\u00a0\u017eien <strong>riziko karcin\u00f3mu prsn\u00edka, gynekologick\u00e9 karcin\u00f3my a u\u00a0v\u0161etk\u00fdch riziko karcin\u00f3mu p\u013e\u00fac.<\/strong><\/p>\n<h3>Nedostatok vitam\u00ednu D<\/h3>\n<p>D\u00f4vodov, pre\u010do dnes \u013eudia trpia\u00a0nedostatkom vitam\u00ednu D, je viacero.<\/p>\n<p>Pr\u00ed\u010dinou sa m\u00f4\u017ee javi\u0165 napr\u00edklad to, \u017ee v\u00e4\u010d\u0161inu svojho \u010dasu tr\u00e1via v uzavret\u00fdch priestoroch a po\u010das pobytu vonku sa natieraj\u00fa slne\u010dn\u00fdmi kr\u00e9mami.<\/p>\n<p>Podstatn\u00fa \u00falohu zohr\u00e1va aj fakt, \u017ee strava \u013eud\u00ed v modern\u00fdch krajin\u00e1ch je na tento \u017eivotne d\u00f4le\u017eit\u00fd vitam\u00edn ve\u013emi chudobn\u00e1, p\u00ed\u0161e fitnessrevolution.sk.<\/p>\n<p><strong>Potraviny bohat\u00e9 na vitam\u00edn D<\/strong><\/p>\n<ul>\n<li>Ryby bohat\u00e9 na tuky: napr\u00edklad losos<\/li>\n<li>Olej z tre\u0161\u010dej pe\u010dene<\/li>\n<li>Tuniak<\/li>\n<li>\u017d\u013atka z vaj\u00ed\u010dok<\/li>\n<li>Huby<\/li>\n<li>Sle\u010f a sardinky<\/li>\n<li>Krevety<\/li>\n<\/ul>\n<h3><em><strong>Vitam\u00edn C<\/strong><\/em><\/h3>\n<p>Vitam\u00edn C je u\u017e dlho sp\u00e1jan\u00fd s <strong>posil\u0148ovan\u00edm imunitn\u00e9ho syst\u00e9mu a bojom proti ka\u0161\u013eu a prechladnutiu<\/strong> \u2013 br\u00e1ni toti\u017e mno\u017eeniu v\u00edrusov a zlep\u0161uje funkciu imunitn\u00fdch buniek.<\/p>\n<p>Uk\u00e1zalo sa, \u017ee ovplyv\u0148uje <strong>odolnos\u0165 proti bakt\u00e9ri\u00e1m a v\u00edrusom<\/strong>, ako aj zni\u017euje z\u00e1va\u017enos\u0165 a d\u013a\u017eku \u010dasu, po\u010das ktor\u00e9ho sa m\u00f4\u017eeme c\u00edti\u0165 zle, o 1 a\u017e 1,5 d\u0148a.<\/p>\n<p>Telo si vitam\u00edn C <strong>nedok\u00e1\u017ee uchov\u00e1va\u0165, preto sa sna\u017ete zaradi\u0165 ho denne z viacer\u00fdch zdrojov,<\/strong> uv\u00e1dza port\u00e1l forthwithlife.co.uk.<\/p>\n<h3>Pre\u010do potrebujeme vitam\u00edn C?<\/h3>\n<p>Vitam\u00edn C je <strong>potrebn\u00fd pre tvorbu kolag\u00e9nu.<\/strong> Tie\u017e je dobr\u00fd pre prevenciu <strong>rakoviny \u010di ochoren\u00ed zraku. <\/strong><\/p>\n<p>Podporuje <strong>imunitu a\u00a0zni\u017euje riziko kardiovaskul\u00e1rnych ochoren\u00ed.<\/strong><\/p>\n<p><strong>Potraviny bohat\u00e9 na vitam\u00edn C<\/strong><\/p>\n<p>Vitam\u00edn C n\u00e1jdeme v\u00a0r\u00f4znych potravin\u00e1ch, predov\u0161etk\u00fdm v\u0161ak v\u00a0ovoc\u00ed a\u00a0zelenine.<\/p>\n<p>Dobr\u00fdmi zdrojmi s\u00fa:<\/p>\n<ul>\n<li>\u0161\u00edpky<\/li>\n<li>petr\u017elen<\/li>\n<li>citrusov\u00e9 ovocie (pomaran\u010de, citr\u00f3ny)<\/li>\n<li>\u010derven\u00e1 a zelen\u00e1 paprika<\/li>\n<li>jahody<\/li>\n<li>paradajky<\/li>\n<li>kapusta<\/li>\n<li>brokolica<\/li>\n<li>listov\u00e1 zelenina \u010di zemiaky<\/li>\n<\/ul>\n<h3><em>Vitam\u00edn A<\/em><\/h3>\n<p>Je to <strong>k\u013e\u00fa\u010dov\u00fd vitam\u00edn pre rast, v\u00fdvin a dozrievanie tkan\u00edv v tele,<\/strong> najm\u00e4 pre <strong>zdrav\u00fd rast a kvalitu kost\u00ed a zubov.<\/strong><\/p>\n<p>Taktie\u017e zohr\u00e1va d\u00f4le\u017eit\u00fa \u00falohu pri <strong>ochrane slizn\u00edc pred infekciami a je z\u00e1kladom pri vytv\u00e1ran\u00ed fotosenzit\u00edvneho pigmentu, ktor\u00fd je k\u013e\u00fa\u010dov\u00fd pre zrak.<\/strong><\/p>\n<p>Pom\u00e1ha taktie\u017e pri zne\u0161kod\u0148ovan\u00ed a <strong>neutraliz\u00e1cii toxick\u00fdch l\u00e1tok<\/strong>, p\u00ed\u0161e web vitaminyprezdravie.sk.<\/p>\n<h3>Deficit vitam\u00ednu A<\/h3>\n<p>Ke\u010f\u017ee je tento vitam\u00edn k\u013e\u00fa\u010dov\u00fd pri <strong>l\u00e1tkovej premene a tvorbe kolag\u00e9nu v tele<\/strong>, jeho deficit sa prejavuje <strong>popraskanou a suchou poko\u017eku, such\u00fdmi l\u00e1mav\u00fdmi vlasmi a nechtami. <\/strong><\/p>\n<p>Taktie\u017e sa deficit m\u00f4\u017ee prejavi\u0165 tr\u00e1viacimi probl\u00e9mami a probl\u00e9mami so zrakom.<\/p>\n<p><strong>Potraviny bohat\u00e9 na vitam\u00edn A<\/strong><\/p>\n<p>Vitam\u00edn A sa nach\u00e1dza vo <strong>ve\u013ekom mno\u017estve potrav\u00edn. <\/strong><\/p>\n<p>Z\u00edskavame ho prostredn\u00edctvom stravy v dvoch form\u00e1ch. Samotn\u00fd vitam\u00edn A, teda\u00a0<strong>retinol<\/strong>, z\u00edskavame zo \u017eivo\u010d\u00ed\u0161nych zdrojov.<\/p>\n<p><strong>Kde sa nach\u00e1dza vitam\u00edn A?<\/strong><\/p>\n<p>Rastlinn\u00e9 zdroje:<\/p>\n<ul>\n<li>Sladk\u00e9 zemiaky<\/li>\n<li>Mrkva<\/li>\n<li>Tekvica<\/li>\n<li>Paprika<\/li>\n<li>\u0160pen\u00e1t<\/li>\n<\/ul>\n<p>\u017divo\u010d\u00ed\u0161ne zdroje:<\/p>\n<ul>\n<li>Rybie oleje<\/li>\n<li>Pe\u010dene<\/li>\n<li>Mlie\u010dne produkty<\/li>\n<li>Vaj\u00ed\u010dka<\/li>\n<li>Ryby<\/li>\n<\/ul>\n<h3><em><strong>Omega 3<\/strong><\/em><\/h3>\n<p>Omega-3 nenas\u00fdten\u00e9 mastn\u00e9 kyseliny s\u00fa <strong>nevyhnutn\u00e9 pre na\u0161e zdravie. <\/strong><\/p>\n<p><strong>Telo si ich v\u0161ak nevie samo vytvori\u0165, preto ich potrebujeme prij\u00edma\u0165 v potrave.<\/strong><\/p>\n<p>Omega-3 mastn\u00e9 kyseliny hraj\u00fa <strong>d\u00f4le\u017eit\u00fa \u00falohu pri spr\u00e1vnej tvorbe bunkov\u00fdch membr\u00e1n a\u00a0ovplyv\u0148uj\u00fa mnoh\u00e9 metabolick\u00e9 procesy v\u00a0na\u0161om tele.<\/strong><\/p>\n<p>Preto je d\u00f4le\u017eit\u00e9 zabezpe\u010di\u0165 ich dostato\u010dn\u00fd pr\u00edjem v strave, najm\u00e4 kv\u00f4li ich <strong>pozit\u00edvnym \u00fa\u010dinkom na na\u0161e cievy, udr\u017eanie spr\u00e1vnej hladiny cholesterolu, spr\u00e1vnu \u010dinnos\u0165 mozgu a zdrav\u00e9 srdce.<\/strong><\/p>\n<h3>Potraviny bohat\u00e9 na Omega 3<\/h3>\n<ul>\n<li>Ryby bohat\u00e9 na tuky ako je divok\u00fd losos, makrela a\u00a0sle\u010f<\/li>\n<li>Vla\u0161sk\u00e9 orechy<\/li>\n<li>Konopn\u00e9 semienka<\/li>\n<li>Chia semienka<\/li>\n<li>Ru\u017ei\u010dkov\u00fd kel<\/li>\n<li>Olej z rias<\/li>\n<\/ul>\n<h3><em>Zinok<\/em><\/h3>\n<p>Je v\u00fdznamn\u00fdm hr\u00e1\u010dom pri podpore\u00a0<strong>imunitn\u00fdch reakci\u00ed,<\/strong>\u00a0podie\u013ea sa na<strong>\u00a0synt\u00e9ze bielkov\u00edn<\/strong>\u00a0a DNA.<\/p>\n<p>Prispieva k zr\u00fdchleniu procesu\u00a0<strong>hojenia r\u00e1n<\/strong>\u00a0a delenia buniek.<\/p>\n<p>Taktie\u017e podporuje zdrav\u00fd\u00a0<strong>v\u00fdvoj plodu<\/strong>\u00a0po\u010das tehotenstva.<\/p>\n<p>Na webe kompava.sk sa p\u00ed\u0161e, \u017ee zinok je miner\u00e1l, ktor\u00fd sa nach\u00e1dza v tele len v nepatrnom mno\u017estve, no napriek tomu je pre jeho zdrav\u00e9 fungovanie nenahradite\u013en\u00fd.<\/p>\n<p>Our <strong>telo si ho nedok\u00e1\u017ee samo vytvori\u0165<\/strong>, preto ho mus\u00edme prija\u0165 v strave v dostato\u010dnom mno\u017estve.<\/p>\n<p><strong>Potraviny bohat\u00e9 na zinok<\/strong><\/p>\n<ul>\n<li>morsk\u00e9 \u017eivo\u010d\u00edchy<\/li>\n<li>p\u0161enica,<\/li>\n<li>p\u0161eni\u010dn\u00e9 otruby<\/li>\n<li>pr\u00edrodn\u00e1 ry\u017ea<\/li>\n<li>slne\u010dnicov\u00e9 semen\u00e1<\/li>\n<li>mak<\/li>\n<li>strukoviny<\/li>\n<li>tekvicov\u00e9 semen\u00e1<\/li>\n<li>m\u00e4so<\/li>\n<li>huby<\/li>\n<li>pivovarn\u00edcke dro\u017edie a \u017e\u013atky<\/li>\n<li>jedl\u00e9 morsk\u00e9 riasy<\/li>\n<\/ul>\n<h3><em>Sel\u00e9n<\/em><\/h3>\n<p>Sel\u00e9n m\u00e1 v\u00fdborn\u00e9 <strong>antioxida\u010dn\u00e9 vlastnosti<\/strong>, ktor\u00e9 p\u00f4sobia proti vo\u013en\u00fdm radik\u00e1lom z\u00a0prostredia.<\/p>\n<p>Pr\u00e1ve v\u010faka tomu je jeho u\u017e\u00edvanie <strong>sp\u00e1jan\u00e9\u00a0so zni\u017eovan\u00edm rizika vzniku rakoviny.<\/strong><\/p>\n<p>Okrem toho sel\u00e9n pozit\u00edvne vpl\u00fdva na<strong> spr\u00e1vne fungovanie imunitn\u00e9ho syst\u00e9mu,<\/strong>\u00a0\u0161t\u00edtnej \u017e\u013eazy a\u00a0prispieva k\u00a0spr\u00e1vnej funkcii srdca.<\/p>\n<p><strong>Tie\u017e zlep\u0161enie\u00a0stav\u00a0vlasov a\u00a0nechtov.\u00a0<\/strong><\/p>\n<p>V\u00a0tehotenstve\u00a0sa sel\u00e9n odpor\u00fa\u010da u\u017e\u00edva\u0165 najm\u00e4 preto, \u017ee je nevyhnutn\u00fd pre spr\u00e1vny\u00a0rast a\u00a0v\u00fdvoj plodu.<\/p>\n<p><strong>Potraviny bohat\u00e9 na sel\u00e9n<\/strong><\/p>\n<ul>\n<li>ryby<\/li>\n<li>morsk\u00e9 plody<\/li>\n<li>strukoviny<\/li>\n<li>pe\u010de\u0148 (vn\u00fatornosti)<\/li>\n<li>para orechy<\/li>\n<li>avok\u00e1do<\/li>\n<li>syry a\u00a0mlie\u010dne v\u00fdrobky<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>V zimnom obdob\u00ed na n\u00e1s \u010dasto \u00fato\u010dia r\u00f4zne vir\u00f3zy a chr\u00edpky. D\u00f4vodom je, \u017ee v zime sa n\u00e1\u0161 imunitn\u00fd syst\u00e9m oslab\u00ed a v\u00edrusy sa \u0161\u00edria<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8634","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8634","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8634"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8634\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}