{"id":121,"date":"2023-02-06T12:00:00","date_gmt":"2023-02-06T11:00:00","guid":{"rendered":"https:\/\/okrenizlicu.com\/?p=121"},"modified":"2023-02-06T12:00:00","modified_gmt":"2023-02-06T11:00:00","slug":"trebas-li-i-ti-uzimati-vitamin-d","status":"publish","type":"post","link":"https:\/\/okrenizlicu.hr\/index.php\/2023\/02\/06\/trebas-li-i-ti-uzimati-vitamin-d\/","title":{"rendered":"Treba\u0161 li i ti uzimati vitamin D?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ovo je <strong>prvi u nizu \u010dlanaka<\/strong> tematski naslovljenog <strong>\u201eNavika po navika\u201c<\/strong>. U svakome \u0107u ti predlo\u017eiti jednu malu naviku koju vrijedi razmotriti i uvrstiti u svoj \u017eivot, a sve s ciljem da zajedno gradimo zdraviji \u017eivot i okolinu. Postepeno \u2013 korak po korak. <strong>Prvi na redu je vitamin D<\/strong>. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vjerojatno si \u010dula puno o njemu, ali mogu\u0107e je da nisi sigurna <strong>treba\u0161 li ga i ti uzimati kao suplement<\/strong>.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\">Za\u0161to treba\u0161 vitamin D?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin D jedan je od \u010detiri vitamina topljivih u mastima. Upravo je zbog toga me\u0111u najbogatijim izvorima vitamina D u prehrani masna riba.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ovaj va\u017eni vitamin <strong>prvenstveno nastaje u ko\u017ei uslijed izlaganja UVB sun\u010devom zra\u010denju<\/strong>. Sun\u010danjem iz endogenog kolesterola nastaje ve\u0107ina vitamina D koja je potrebna organizmu \u2013<strong> \u010dak 80 %<\/strong>. Kako bi se sintetiziralo dovoljno vitamina D, dovoljno je usred sun\u010danog dana osun\u010dati ko\u017eu lica, ruku i nogu 10-20 minuta.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tek oko 20 % vitamina D unesemo hranom<\/strong>, a najbogatiji prehrambeni izvori su ribe (pastrva, losos, sardine, tuna), oboga\u0107eno mlijeko i biljni napitci, \u017eumanjak jajeta, punomasni sir, jetra i shiitake gljive. Osim toga, mogu\u0107e ga je unijeti i dodacima prehrani.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gotovo svaka stanica u tvom tijelu na sebi ima receptor za vitamin D. Dakle, on joj je potreban. <strong>Vitamin D va\u017ean je za<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Imunosni sustav <\/strong>\u2013 nedostatak vitamina D povezuje se s u\u010destalijim infekcijama, a osobito va\u017enu ulogu u terapiji ima i kod osoba s autoimunim bolestima,<\/li>\n\n\n\n<li><strong>Regulaciju \u0161e\u0107era u krvi<\/strong>,<\/li>\n\n\n\n<li><strong>Normalnu funkciju stanice<\/strong>,<\/li>\n\n\n\n<li><strong>Zdravlje kostiju<\/strong> \u2013 nedostatak se povezuje s osteoporozom i krhkim kostima jer je vitamin D nu\u017ean za apsorpciju kalcija u crijevima i odr\u017eavanje adekvatnih koncentracija kalcija i fosfata u serumu,<\/li>\n\n\n\n<li><strong>Normalan krvni tlak,<\/strong><\/li>\n\n\n\n<li><strong>Zdravlje crijeva<\/strong> \u2013 manjak vitamina D mo\u017ee dovesti do disbioze, tj. neravnote\u017ee bakterija u crijevima.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/okrenizlicu.com\/wp-content\/uploads\/2023\/02\/10175-1024x731.jpg\" alt=\"\" class=\"wp-image-128\"\/><figcaption class=\"wp-element-caption\">Izvor: pch.vector\/Freepik<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Mogu\u0107e je da si u manjku<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nedostatak vitamina D vrlo je \u010dest u svijetu, a osobito u zemljama koje su sjevernije odnosno ju\u017enije od 40. paralele. Me\u0111u njima je i Hrvatska.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Iako vitamin D utje\u010de na gotovo sve sustave u organizmu, <strong>vrlo te\u0161ko \u0107e\u0161 zaista \u201eosjetiti\u201c njegov manjak<\/strong>. Ipak, <strong>rizik od nedostatka vitamina D ve\u0107i je ako<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Su <strong>jesen ili zima<\/strong> jer je sun\u010devo zra\u010denje tada slabije i izla\u017ee\u0161 samo malu povr\u0161inu ko\u017ee suncu,<\/li>\n\n\n\n<li>Tijekom ljetnih mjeseci <strong>ne boravi\u0161 dovoljno vani<\/strong> ili se jako dobro \u0161titi\u0161 od sunca (odje\u0107om ili kremama sa SPF-om),<\/li>\n\n\n\n<li>Ima\u0161 indeks tjelesne mase <strong>ve\u0107i od 30 kg\/m<sup>2<\/sup><\/strong>,<\/li>\n\n\n\n<li>Boluje\u0161 od nekih bolesti koje se povezuju s manjkom vitamina D ili ima\u0161 <strong>probleme s malapsorpcijom,<\/strong><\/li>\n\n\n\n<li>Uzima\u0161 <strong>lijekove<\/strong> koji utje\u010du na metabolizam vitamina D (npr. glukokortikoidi),<\/li>\n\n\n\n<li><strong>Jetra ili bubrezi<\/strong> su o\u0161te\u0107eni,<\/li>\n\n\n\n<li>Si <strong>starija od 50 godina<\/strong>,<\/li>\n\n\n\n<li>\u017divi\u0161 u zemljama koje su <strong>vrlo daleko od ekvatora <\/strong>(npr. Finska),<\/li>\n\n\n\n<li>Ima\u0161 <strong>tamniju ko\u017eu <\/strong>pa time i vi\u0161e melanina koji \u0161titi od zra\u010denja i smanjuje nastanak vitamina D u ko\u017ei.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Upravo zbog svih navedenih faktora rizika, <strong>suplementacija vitaminom D preporu\u010duje se ve\u0107ini ljudi, a vjerojatno je potrebna i tebi.<\/strong> Ipak, prilikom uzimanja dodataka prehrani treba\u0161 biti oprezna. S obzirom na to da je vitamin D topljiv u mastima, vi\u0161ak vitamina kojega unese\u0161 nakuplja se u masnom tkivu i mo\u017ee djelovati toksi\u010dno.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Suplementacija ti gotovo sigurno nije potrebna ako se nisi prona\u0161la niti u jednoj gore navedenoj skupini.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kako sprije\u010diti nedostatak vitamina D?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ako si ipak ozna\u010dila s \u201eda\u201c neku od gore navedenih rizi\u010dnih faktora, bilo bi dobro razmisliti o suplementaciji. <strong>Izme\u0111u listopada i travnja<\/strong> zdravim odraslim osobama preporu\u010duje se <strong>preventivna doza od 600 IJ<\/strong> <strong>dnevno<\/strong> (IJ = internacionalnih jedinica).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Od kraja o\u017eujka do kraja rujna dan je du\u017ei i sunce ja\u010de sja pa dodatna suplementacija tada vjerojatno nije potrebna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kod pretilih osoba kao i onih koji boluju od stanja u kojima je pove\u0107an rizik od manjka vitamina D (npr. pojedine autoimune bolesti, malapsorpcije, osteoporoza) preporu\u010dene doze ve\u0107e su. Naj\u010de\u0161\u0107e 1500-2000 IJ, a maksimalna preporu\u010dena doza iznosi 4000 IJ dnevno. Vitamin D u ovim slu\u010dajevima koristi se u terapijske svrhe, \u0161to nije obuhva\u0107eno ovim \u010dlankom.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dakle, <strong>ako boluje\u0161 od neke bolesti i razmi\u0161lja\u0161 o uzimanju vitamina D, preporu\u010dujem da ti se u tom razmi\u0161ljanju pridru\u017ei doktor i nutricionist<\/strong>. Suplementacija ti zaista mo\u017ee pomo\u0107i tek kada postigne\u0161 optimalnu razinu vitamina D u krvi, \u0161to podrazumijeva da \u0107e\u0161 trebati izvaditi krv i pratiti u\u010dinak suplementacije (ponovno va\u0111enje krvi nakon 3 mjeseca).&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/okrenizlicu.com\/wp-content\/uploads\/2023\/02\/Healthy-food-enriched-with-vitamin-D-vector-illustrations-set-1024x1024.jpg\" alt=\"\" class=\"wp-image-130\" width=\"674\" height=\"674\"\/><figcaption class=\"wp-element-caption\">Izvor: pch.vector\/Freepik<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Kako provjeriti status vitamina D u organizmu?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ako si zabrinuta za razinu vitamina D, jednostavnom pretragom mo\u017ee\u0161 provjeriti stvarno stanje. <strong>Va\u0111enjem krvi provjerava se koncentracija vitamina D (25-OH)<\/strong>, odnosno takozvanog kalcidiola. On nastane nakon \u0161to se vitamin D unesen hranom ili proizveden u ko\u017ei aktivira u jetri.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prema hrvatskim&nbsp;<em>Smjernicama za prevenciju, prepoznavanje i lije\u010denje nedostatka vitamina D u odraslih<\/em> <strong>preporu\u010dena koncentracija kalcidiola u krvi je 75-125 nmol\/L<\/strong> (30-50 ng\/mL).&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Va\u0111enje krvi preporu\u010duje se isklju\u010divo osobama koje su u riziku od deficita. Iako je nedostatak vitamina vrlo D \u010dest, <strong>ne preporu\u010duje se rutinski provjeravati njegovu razinu u krvnom serumu zdravih pojedinaca<\/strong>. Dovoljno je voditi se faktorima rizika.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jedan od razloga je i \u0161to ne postoji standardizirana metoda analize vitamin D iz krvi, a razli\u010dite metode daju razli\u010dite rezultate. Stoga <strong>s rezultatima testiranja treba biti oprezan<\/strong>, uzeti u obzir faktore rizika i provoditi kontrolna mjerenja u istom laboratoriju.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplementi vitamina D<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Osim sun\u010devih zraka i hrane, vitamin D mo\u017ee\u0161 unijeti dodacima prehrani. On je dostupan kao kapsule, tablete, kapi ili sprej; na recept ili bez njega. Koji od ta \u010detiri pripravka \u0107e\u0161 uzeti nije toliko bitno koliko je <strong>va\u017ena koncentracija i oblik vitamina D u njima<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ergokalciferol ili vitamin D2<\/strong> biljnog je podrijetla i slabije utje\u010de na razinu vitamina D u krvi. Me\u0111utim, on je prikladan za vegane.<\/li>\n\n\n\n<li><strong>Kolekalciferol ili vitamin D3<\/strong> naj\u010de\u0161\u0107e je \u017eivotinjskog podrijetla, ali u\u010dinkovitiji je kao dodatak prehrani te se stoga prvenstveno on preporu\u010duje.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Budu\u0107i da je to vitamin topiv u mastima, preporu\u010duje se uzimati ga uz jelo jer <strong>prisutnost masti pove\u0107ava njegovu apsorpciju<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Zaklju\u010dak<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vitamin D nije \u010dudotvorni vitamin koji ti mo\u017ee pobolj\u0161ati zdravlje, niti nadoknaditi ostale lo\u0161e \u017eivotne navike. Me\u0111utim, njegov nedostatak zaista je \u010dest i svakome bih preporu\u010dila da provjeri pronalazi li se me\u0111u faktorima rizika i po potrebi zapo\u010dne s preventivnom dozom od 600 IJ na dan, osobito tijekom zimskih mjeseci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Ako si tijekom \u010ditanja teksta pomislila na nekoga kome bi dobro do\u0161le ove informacije, poti\u010dem te da podijeli\u0161 ovaj \u010dlanak.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Do sljede\u0107eg puta\u2026 <strong>Okreni \u017dlicu<\/strong>!&nbsp;\ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ovo je prvi u nizu \u010dlanaka tematski naslovljenog \u201eNavika po navika\u201c. U svakome \u0107u ti predlo\u017eiti jednu malu naviku koju vrijedi razmotriti i uvrstiti u svoj \u017eivot, a sve s ciljem da zajedno gradimo zdraviji \u017eivot i okolinu. Postepeno \u2013 korak po korak. Prvi na redu je vitamin D. Vjerojatno si \u010dula puno o njemu, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":159,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[5,13,14,15],"class_list":["post-121","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrave-navike","tag-dodaci-prehrani","tag-vitamin-d","tag-zdrave-navike","tag-zdravlje"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Treba\u0161 li i ti uzimati vitamin D? - Okreni \u017elicu<\/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:\/\/okrenizlicu.hr\/index.php\/2023\/02\/06\/trebas-li-i-ti-uzimati-vitamin-d\/\" \/>\n<meta property=\"og:locale\" content=\"hr_HR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treba\u0161 li i ti uzimati vitamin D? - Okreni \u017elicu\" \/>\n<meta property=\"og:description\" content=\"Ovo je prvi u nizu \u010dlanaka tematski naslovljenog \u201eNavika po navika\u201c. 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