https___peter-thomson.com_low-fat-low-sugar-recipes_vitamins-minerals-and-trace-elements.html.xml
http___fitness.bluegym.hr_top-10-vitamina__1.xml
1.1 2.1 3.1 3.2 4.1 4.2 4.3 5.1 5.2 5.3 5.4 6.1 6.2 6.3 7.1 7.2 7.3 8.1 8.2 9.1 9.2 9.3 9.4 10.1 10.2 11.1 11.2 11.3 12.1 12.2 12.3 13.1 13.2 13.3 14.1 14.2 14.3 15.1 15.2 15.3 15.4 15.5 16.1 16.2 16.3 17.1 17.2 18.1 18.2 18.3
Vitamins, Minerals and Trace Elements : Food Combining Hay Diet If you follow the food combining lifestyle you will get all the vitamins, minerals and trace elements that you require without the need to take any supplements. Serve green vegetables with a dab of butter or add a dressing of olive oil as this increases the absorption of vitamins by the body. This is because these vitamins are only soluble in oil, not water. - Vitamin A: retinol is made inside our bodies from beta carotene which gives the orange and yellow colour to fruits and vegetables. Good sources are carrots, sweet potatoes, apricots, mango, yellow fleshed melon, peaches, nectarines, pumpkin, tomato, spinach, watercress and dark green leafy vegetables. We only make as much vitamin A as we need. - Vitamin A is also found in liver, kidney, cheese, eggs and cod liver oil. Smaller amounts are obtained from yogurt, milk, butter and oily fish such as mackerel and sardines. If we eat too much liver, we can overdose on vitamin A, and suffer joint pains until we have used up the excess. One meal of liver per week provides a good source of iron without excess vitamin A. Pregnant women should not eat liver as the excess vitamin A can damage the foetus. - Vitamin A is important for the care of the eyes, and for the immune system to fight off infection. It is essential for normal growth and repair of tissues. It is also important in reducing the risk of cancer and heart disease. - Vitamin B1: thiamine is needed to release the energy from food. Good sources are potatoes, wholegrain cereals, green vegetables, pulses, nuts and sunflower seeds. Diets high in refined starch can suffer from B1 deficiency. - Vitamin B2: riboflavine is needed to release the energy from food. Good sources are liver, meat, milk and cheese. - Vitamin B3 (PP): niacin or nicotinic acid, is needed to release the energy from food. Good sources are peas and beans, liver, meat and wholegrain cereals. This vitamin in maize is unavailable unless treated with alkali. The body can make niacin from the tryptophan present in eggs. - Vitamin B5: pantothenic acid is needed to make energy available to the body's cells. Good sources are egg, liver, kidney, cheese, mushrooms, peanuts and banana. - Vitamin B6: pyridoxine is needed to make proper use of proteins. Good sources are liver, cereal, pulses and poultry. Supplements are potentially dangerous as an excess can result in nerve damage - Vitamin B12: cobalamin is essential for the formation of red blood cells. Good sources are meat, milk, cheese and eggs. Vegans are at risk from a characteristic anaemia as B12 does not occur in vegetable food. - Vitamin B(M): folic acid is also essential for the formation of red blood cells. Good sources are broccoli, spinach, brussels sprouts and other green leafy vegetables, beetroot, broad beans, sweet corn, eggs, liver and whole grain cereals. The Department of Health advises 400ug a day for pregnant women to reduce risk of spina bifida. - Vitamin B(H): biotin is needed to make energy available from fat. Good sources are liver, kidney, pork, wholegrain cereals, lentils, nuts, cauliflower. It is also produced by bacteria in the large intestine. - Vitamin C: ascorbic acid is essential to keep our connective tissues healthy and to heal wounds. It is also needed to enable iron to be absorbed from food. Good sources are blackcurrants, cherries, strawberries, kiwi fruit, gooseberries, peppers, guava, oranges, sprouts, cauliflower, potato. Vitamin C is water soluble so cook vegetables by steaming or in a microwave without adding water. Use the water that vegetables are cooked in to make soups or sauces. - Vitamin D: calciferol helps the body make proper use of calcium in bones and teeth. Good sources are sunlight, oily fish, eggs, butter, yogurt. Too high a vitamin D intake from the food can result in excess calcium being absorbed from the food resulting in damage to the kidneys. - Vitamin E: tocopherol mops up dangerous chemicals in the bloodstream -100IU a day has been shown to be beneficial. Good sources are eggs, butter, vegetable oil, oily fish, almonds, avocado, pine kernels, wholegrain cereals and sunflower seeds. - Vitamin F: linoleic and alpha linolenic acids. These are known to be essential for the correct functioning of cell membranes. Good sources are vegetable oils.
1.1 2.1 3.1 3.2 4.1 5.1 6.1 7.1 8.1 9.1 10.1 11.1 12.1 13.1 14.1 15.1 16.1 17.1 18.1 19.1 20.1 21.1 22.1 23.1 24.1 25.1 26.1 27.1 28.1 29.1 30.1 31.1 32.1 33.1 34.1 35.1 36.1 37.1 38.1 39.1 40.1 41.1 42.1 43.1 44.1 45.1 46.1 47.1 48.1 49.1 50.1 51.1 52.1 53.1 54.1 55.1 56.1 56.2 57.1 58.1 58.2
Top 10 vitamina Top 10 vitamina koji su neophodni za optimalne rezultate u teretani (i izvan nje) Svi smo više manje upoznati sa važnošću omjera proteina, ugljikohidrata i masti u svakodnevnoj prehrani, no što je s vitaminima. Koliko je dovljno, koje vitamine uopće trebamo, za što služi koji vitamin, na ta pitanja potražite odgovor u nekoliko narednih redaka. Vitamin B12 (Kobalamin) – vrlo važna uloga u različitim metaboličkim i sintetskim putevima – nedostatak može dovesti do megaloblastične anemije i nekih neuroloških oštećenja – najbolji izvor B12 je meso, jetra životnja, morski plodovi, jaja, mlijeko Vitamin B7 (Biotin) – u organizmu igra centralnu ulogu u metabolizmu ugljikohidrata, aminokiselina i masti – nalazimo ga u mlječnim proizvodima, mesu, te su jaja posebno bogat izvor vitamina B7 – konzumacija sirovih jaja može dovesti do nedostatka vitamina B7, s toga uvijek konzumirajte termički obrađena jaja Vitamin B2 (Riboflavin) – često ga nazivaju i faktorom rasta odnosno disanja stanica – uključen je u metaboličke procese cijeloga tijela te je neophodan u iskorištavanju energije iz hrane – bogat izvor vitamina B2 su jetra, bubreg, riba, jaja, mlijeko, sir, kvasac, zeleno povrće te neoljuštene žitarice Vitamin A – esencijalni je nutrijent u ljudskom tijelu – glavni izvori vitamina A su inače jetra, mlijeko i mliječni proizvodi, maslac, žutanjak i riba – poboljšava vid – pojačavanje imunološkog sustava – prekomjernim uzimanjem (hipervitaminoza) dolazi do brojnih toksičnih učinaka praćenim poremećajima u probavi, na koži, kostima i zglobovima Vitamin E – odličan antioksidans – nedostatak ovog vitamina je vrlo rijedak, a može se pojaviti jedino nakon iscrpljenosti i neadekvatne prehrane koja traje mjesecima – biljna ulja, bučine sjemenke, kikiriki, bademi, jaja su izvori bogati vitaminom E Vitamin B3 (Niacin) – uključen je u gotovo 60 metaboličkih procesa u tijelu – pomaže kod sagorjevanja masti – meso, jetra, jaja, mlijeko, riba, krumpir, zeleno povrće te kvasac su najbolji izvori vitamina B3 Vitamin D – može spriječiti i liječiti rahitis – jača kosti i vezivna tkiva – najbolji izvor vitamina D je sunce – služi za sintezu kalcija u organizmu Vitamin B1 (Tiamin) – važan za normalno funkcioniranje živčanog sustava i smanjuje bol – važna uloga u metabolizmu ugljikohidrata – bogati izvori vitamina B1 su neoguljena zrna žitarica, kvasac, mlijeko, meso, voće i povrće, orah i slične sjemenke Vitamin B6 (Piridoksin) – direktno je povezan sa unosom proteina u tijelo, što više proteina unosimo to ga više trebamo – bitan za metaboličke procese proteina, ugljikohidrata i masti – nalazimo ga u biljnom i životinjskom tkivu, osobito u jetri i bubrezima, zatim u kvascu, ribi, soji, jajima, mlijeku te voću (osobito suho voće, banane, avokado) i povrću (špinat, pšenične klice) Vitamin C – sudjeluje kao reducens u brojnim biološkim procesima – važan je za sintezu karnitina te za metabolizam masnih kiselina – najjači antioksidans među vitaminima – vitamin C potiče rad našeg imunološkog sustava i ubija bakterije – snižava mogućnost nastanka karcinoma (nije lijek protiv raka) – pomanjaknje vitamina C predstavlja stvarnu opasnost od srčanih bolesti – sprječava pretvorbu masnoća u aterosklerotične naslage – pomaže kod dijabetesa tipa 2 – bogati izvori vitamina C su voće i povrće, te meso posebice jetra životnja Pripremio: Marin Miletić PREGLEDAJTE I PREUZMITE KATALOG S NAŠOM KOMPLETNOM PONUDOM! Latest posts by Blue Gym (see all) - Ljeto u Blue Gymu! - 23. svibnja 2018 - Trening snage za MMA borce - 21. svibnja 2018 - Trening playlista – Spring 2018. - 16. svibnja 2018