{"id":7394,"date":"2023-04-18T13:32:15","date_gmt":"2023-04-18T13:32:15","guid":{"rendered":"https:\/\/kaqun.sk\/?p=7394"},"modified":"2023-04-18T13:32:15","modified_gmt":"2023-04-18T13:32:15","slug":"varovanie-chyba-vitamind","status":"publish","type":"post","link":"https:\/\/www.kaqun.sk\/pl\/varovanie-chyba-vitamind\/","title":{"rendered":"Varovanie: Ch\u00fdba V\u00e1m vitam\u00edn D!"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">S pr\u00edchodom jesene prich\u00e1dzame okrem tepla aj o slne\u010dn\u00e9 l\u00fa\u010de (UV B \u017eiarenie), ktor\u00e9 n\u00e1m po\u010das <meta charset=\"utf-8\">letn\u00fdch mesiacov <meta charset=\"utf-8\">zabepe\u010dovali dostatok vitam\u00ednu D. Jesenn\u00e1 rovnodennos\u0165 (22.september) je ofici\u00e1lnym za\u010diatkom jesene, ale aj posledn\u00fdm d\u0148om, <meta charset=\"utf-8\">kedy trval de\u0148 a noc rovnako dlho. Ka\u017ed\u00fd de\u0148 bude u\u017e len menej a menej slne\u010dn\u00fdch l\u00fa\u010dov. V najkrat\u0161\u00ed&nbsp;de\u0148 v roku je napr\u00edklad v Bratislave slnko nad obzorom len asi 8 hod\u00edn. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u00edsmeno &#8222;D&#8221; dostal tento vitam\u00edn, preto\u017ee bol zo v\u0161etk\u00fdch vitam\u00ednov objaven\u00fd ako 4. v porad\u00ed e\u0161te v r.  1922, kedy bol identifikovan\u00fd v&nbsp;rybom oleji ako l\u00e1tka, ktor\u00e1 pom\u00e1hala predch\u00e1dza\u0165 degenerat\u00edvnemu ochoreniu kost\u00ed u&nbsp;det\u00ed. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nielen zdrav\u00e9 kosti a zuby, ale aj pevn\u00e1 imunita<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><meta charset=\"utf-8\">Je v\u0161eobecne zn\u00e1me, \u017ee vitam\u00edn D (k<meta charset=\"utf-8\">alciferol) <meta charset=\"utf-8\">hr\u00e1 z\u00e1sadn\u00fa \u00falohu <strong>pri prirodzenej obranyschopnosti n\u00e1\u0161ho imunitn\u00e9ho syst\u00e9mu a pri zni\u017eovan\u00ed z\u00e1palu v tele.<\/strong> Okrem toho <meta charset=\"utf-8\">pom\u00e1ha<strong> udr\u017eiava na\u0161e zuby a kost\u00ed zdrav\u00e9<\/strong>, preto\u017ee udr\u017euje v organizme rovnov\u00e1hu medzi v\u00e1pnikom a fosforom a z\u00fa\u010dast\u0148uje sa na delen\u00ed buniek. Po\u010das&nbsp;tehotenstva tak zabezpe\u010duje<strong> spr\u00e1vny v\u00fdvoj kostry plodu a pom\u00e1ha predch\u00e1dza n\u00edzkej p\u00f4rodnej hmotnosti<\/strong>, pri dospievan\u00ed zas <strong>pom\u00e1ha spr\u00e1vnemu v\u00fdvoju<\/strong>. V\u00fdskumy dokazuj\u00fa, \u017ee vitam\u00edn D m\u00e1 <strong>pozit\u00edvne \u00fa\u010dinky aj na n\u00e1\u0161 centr\u00e1lny nervov\u00fd syst\u00e9m a mozgov\u00e9 bunky<\/strong>. <meta charset=\"utf-8\">Posledn\u00e9 \u0161t\u00fadie nazna\u010duj\u00fa, \u017ee by vitam\u00edn D dokonca mohol <strong>pom\u00e1ha\u0165 zni\u017eova\u0165 riziko vzniku cukrovky. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na druhej strane nedostatok D-\u010dka sp\u00f4sobuje \u00fanavu a depres\u00edvne n\u00e1lady. <strong>Dlhodob\u00fd nedostatok&nbsp;oslab\u00ed na\u0161u prirodzen\u00fa&nbsp;obranyschopnos\u0165, kond\u00edciu, regener\u00e1ciu a zv\u00fd\u0161i sa n\u00e1chylnos\u0165&nbsp;k zraneniam, \u010di zlomenin\u00e1m. <\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Vitam\u00edn D pom\u00e1ha predch\u00e1dza\u0165 hypoxi\u00ed!  <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitam\u00edn D hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu aj pri fungovan\u00ed na\u0161ich p\u013e\u00fac a srdca, preto\u017ee <strong>ovplyv\u0148uje schopnos\u0165 tela dod\u00e1va\u0165 kysl\u00edk do jednotliv\u00fdch tkan\u00edv, k jednotliv\u00fdm bunk\u00e1m.<\/strong> Pod\u013ea jednej \u0161t\u00fadie, hladiny vitam\u00ednu D v krvi ur\u010duj\u00fa, ako dobre dok\u00e1\u017eu na\u0161e bunky vyu\u017e\u00edva\u0165 kysl\u00edk, \u010do <strong>z\u00e1sadne ovplyv\u0148uje r\u00fdchlos\u0165 starnutia buniek (na\u0161u \u017eivotnos\u0165), \u010di<meta charset=\"utf-8\"> tr\u00e9ningov\u00fa kapacitu<\/strong>. Ukazuje sa, \u017ee <strong>\u013eudia s lep\u0161ou kardiorespira\u010dnou zdatnos\u0165ou s\u00fa zdrav\u0161\u00ed a \u017eij\u00fa dlh\u0161ie<\/strong>, \u010do je jasn\u00fdm d\u00f4kazom, \u017ee ich bunk\u00e1m je dod\u00e1van\u00e9 viac kysl\u00edka, a tak mitochondrie m\u00f4\u017eu produkova\u0165 viac ATP &#8211; univerz\u00e1lny zdroj energie pre v\u0161etky procesy prebiehaj\u00face v organizme.* <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na druhej strane, ak na\u0161e bunky nemaj\u00fa dostatok vitam\u00ednu D, nemaj\u00fa dostatok kysl\u00edka, a preto nedok\u00e1\u017eu vyrobi\u0165 dostatok energie a navy\u0161e sa ako ved\u013eaj\u0161\u00ed produkt tvor\u00ed a us\u00e1dza v tkaniv\u00e1ch kyselina mlie\u010dna. \u010co je vlastne d\u00f4vod, pre\u010do poci\u0165ujeme \u00fanavu ako jeden z pr\u00edznakov nedostatku tohto vitam\u00ednu. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vitam\u00edn D V\u00e1m pom\u00e1ha lep\u0161ie vyu\u017e\u00edva\u0165 kysl\u00edk v organizme. Ak v\u0161ak z nejak\u00e9ho d\u00f4vodu (stres, ochorenia a&nbsp;zranenia p\u013e\u00fac, zn\u00ed\u017een\u00fd obsah hemoglob\u00ednu v&nbsp;krvi, po\u0161kodenie centr\u00e1lneho nervov\u00e9ho syst\u00e9mu) nedok\u00e1\u017eete pr\u00edjma\u0165 dostatok kysl\u00edka, s t\u00fdm V\u00e1m u\u017e vitam\u00edn D nepom\u00f4\u017ee. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ako m\u00f4\u017eeme z\u00edskava\u0165 tento d\u00f4le\u017eit\u00fd vitam\u00edn?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitam\u00edny s\u00fa l\u00e1tky, ktor\u00e9 si \u013eudsk\u00e9 telo nedok\u00e1\u017ee vyrobi\u0165 a preto ich mus\u00edme z\u00edskava\u0165 zo stravy. D-\u010dko je v\u0161ak v\u00fdnimkou, preto\u017ee <strong>po\u010das letn\u00fdch mesiacov si v na\u0161ej poko\u017eke dok\u00e1\u017eeme vyrobi\u0165 dostatok vitam\u00ednu D<\/strong>. Pritom posta\u010d\u00ed 30 min\u00fatov\u00e9 opa\u013eovanie<sup>1<\/sup> od m\u00e1ja do konca septembra v \u010dase od 10:00 do 15:00, kedy <meta charset=\"utf-8\">s\u00fa slne\u010dn\u00e9 l\u00fa\u010de dostato\u010dne vysoko a pod spr\u00e1vnym uhlom. Mno\u017estvo vyroben\u00e9ho vitam\u00ednu D v\u0161ak ovplyv\u0148uje UV faktor v pr\u00edpravkoch na opa\u013eovanie, smog, vek, \u010di pigment\u00e1cia poko\u017eky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><meta charset=\"utf-8\">N\u00edzka intenzita slne\u010dn\u00fdch l\u00fa\u010dov po\u010das jesene a zimy a charakter slovenskej kuchyne nie s\u00fa dobrou spr\u00e1vou pre hladinu vitam\u00ednu D v na\u0161om organizme. <meta charset=\"utf-8\">Na druhej strane svetov\u00e9 kuchyne pou\u017eivaj\u00face, <meta charset=\"utf-8\">ako hlavn\u00fa surovinu morsk\u00e9 plody, obsahuj\u00fa najviac tohto vitam\u00ednu. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Mysl\u00edte, \u017ee je n\u00e1hoda, \u017ee v Japonsku \u017eije najviac \u013eud\u00ed vo veku nad 100 rokov?<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><sup>1<\/sup><sub>Po\u010diato\u010dn\u00e9 opa\u013eovanie v trvan\u00ed 10 \u2013 15 min. bez pou\u017eitia opa\u013eovacieho faktora vytvor\u00ed dostatok vitam\u00ednu D. Potom by sa mal ihne\u010f pou\u017ei\u0165 ochrann\u00fd faktor 15 a viac, aby bola poko\u017eka chr\u00e1nen\u00e1. Tak\u00e9to opa\u013eovanie, ktor\u00e9 zah\u0155\u0148a tv\u00e1r, ruky, dlane alebo chrb\u00e1t najmenej dvakr\u00e1t do t\u00fd\u017ed\u0148a, zabezpe\u010d\u00ed dostatok vitam\u00ednu D.<\/sub><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ako zv\u00fd\u0161i\u0165 pr\u00edjem vitam\u00ednu D po\u010das jesene a zimy?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Jese\u0148 je obdob\u00edm, kedy by sme mali zaradi\u0165 do&nbsp;jed\u00e1lni\u010dka energeticky bohat\u0161ie zlo\u017eky potravy.\nBohu\u017eial je ve\u013emi m\u00e1lo potrav\u00edn, ktor\u00e9 obsahuj\u00fa vitam\u00edn D v prirodzenej forme.\n<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ako som u\u017e spom\u00ednal, najlep\u0161\u00edm prirodzen\u00fdm zdrojom vitam\u00ednu D s\u00fa <strong>morsk\u00e9 plody, najm\u00e4 &#8222;mastn\u00e9&#8221; ryby ako losos, tuniak, slede a sardinky a samozrejme ryb\u00ed olej, \u010falej&nbsp;vaje\u010dn\u00e9 \u017e\u013atka a aj niektor\u00e9 druhy h\u00fab.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje v\u0161ak mno\u017estvo potrav\u00edn, do ktor\u00fdch sa vitam\u00edn D prid\u00e1va umelo, ako <strong>kravsk\u00e9 a s\u00f3jov\u00e9 mlieko, pomaran\u010dov\u00fd d\u017e\u00fas, cere\u00e1lie a ovsen\u00e9 vlo\u010dky a samozrejme v\u00fd\u017eivov\u00e9 doplnky,<\/strong> ktor\u00e9 pre najlep\u0161iu vstrebate\u013enos\u0165 je odpor\u00fa\u010dan\u00e9 u\u017e\u00edva\u0165 s mastn\u00fdmi jedlami, pre ich rozpustnos\u0165 v tukoch.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ko\u013eko vitam\u00ednu D potrebujete?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Odpor\u00fa\u010dan\u00e1 d\u00e1vka vitam\u00ednu D by nemala klesn\u00fa\u0165 pod <strong>najni\u017e\u0161iu odpor\u00fa\u010dan\u00fa denn\u00fa d\u00e1vku 200 IU<\/strong>, \u010do je 5 mikrogramov. Pre deti do 1 roka je bezpe\u010dnou dennou d\u00e1vkou 1000 IU, do 10 rokov 2000 IU a nad 11 rokov 4000IU <meta charset=\"utf-8\">(\u00fadaje o bezpe\u010dn\u00fdch denn\u00fdch pr\u00edjmoch vitam\u00ednu D, <meta charset=\"utf-8\">\u00darad pre bezpe\u010dnos\u0165 potrav\u00edn (EFSA), 2012).  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pre lep\u0161iu predstavu, 100 g porcia lososa obsahuje 526 IU vitam\u00ednu D, sled 216 IU, tuniak v konzerve asi 270 IU a jedno vaje\u010dn\u00e9 \u017e\u013ato obsahuje 37 UI vitam\u00ednu D, \u010do tvor\u00ed 5 % odpor\u00fa\u010danej dennej d\u00e1vky tohto vitam\u00ednu. D\u00e1vka zhruba 5 mikrogramov (200 IU) aj zo 100 g avok\u00e1da. Tak\u00e1to d\u00e1vka je v\u0161ak v zime nedosta\u010duj\u00faca a je potrebn\u00e9 ju zv\u00fd\u0161i\u0165 aspo\u0148 na 1000 IU.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadmern\u00fd pr\u00edjem m\u00f4\u017ee sp\u00f4sobova\u0165&nbsp;poruchy srdcov\u00e9ho rytmu, nadmern\u00e9 mo\u010denie, anorexiu a&nbsp;extr\u00e9mne chudnutie. Dlhodob\u00fd nadmern\u00fd pr\u00edjem vitam\u00ednu D&nbsp;sp\u00f4sobuje ukladanie v\u00e1pnika vo svaloch, cievach, srdci a&nbsp;obli\u010dk\u00e1ch, \u010do m\u00f4\u017ee vies\u0165 k&nbsp;ich zlyhaniu. Pri vysok\u00fdch d\u00e1vkach v\u00e1pnika s&nbsp;vitam\u00ednom D sa m\u00f4\u017ee zvy\u0161ova\u0165 riziko obli\u010dkov\u00fdch kame\u0148ov.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>European Society of Cardiology. Vitamin D levels in the blood linked to cardiorespiratory fitness. ScienceDaily October 30, 2018<\/em> <em>https:\/\/sk.wikipedia.org\/wiki\/Vitam\u00edn_D<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Vitamin D: Fact Sheet for Health Professionals &#8211;&nbsp;https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>How Much Vitamin D Should You Take? &#8211;&nbsp;https:\/\/nutritionfacts.org\/video\/how-much-vitamin-d-should-you-take\/<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Bc. Radek L\u00e1tal, DiS., https:\/\/vegmart.sk\/vitamin-d-kde-sa-nachadza, 2020<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>S pr\u00edchodom jesene prich\u00e1dzame okrem tepla aj o slne\u010dn\u00e9 l\u00fa\u010de (UV B \u017eiarenie), ktor\u00e9 n\u00e1m po\u010das letn\u00fdch mesiacov zabepe\u010dovali dostatok vitam\u00ednu D. Jesenn\u00e1 rovnodennos\u0165 (22.september) je ofici\u00e1lnym za\u010diatkom jesene, ale aj posledn\u00fdm d\u0148om, kedy trval de\u0148 a noc rovnako dlho. Ka\u017ed\u00fd de\u0148 bude u\u017e len menej a menej slne\u010dn\u00fdch l\u00fa\u010dov. V najkrat\u0161\u00ed&nbsp;de\u0148 v roku je [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":11975,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[90],"tags":[],"class_list":["post-7394","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kvalita-zivota-a-zdravi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Varovanie: Ch\u00fdba V\u00e1m vitam\u00edn D!<\/title>\n<meta name=\"description\" content=\"Nedostatok vitam\u00ednu D je hlavn\u00fd d\u00f4vod oslabenia V\u00e1\u0161ho imunitn\u00e9ho syst\u00e9mu a zv\u00fd\u0161enej n\u00e1chylnosti na infekcie. 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