{"id":2813,"date":"2021-08-04T06:00:00","date_gmt":"2021-08-04T06:00:00","guid":{"rendered":"http:\/\/www.mojemedunka.cz\/?p=2813"},"modified":"2022-05-29T17:24:20","modified_gmt":"2022-05-29T17:24:20","slug":"z-medunkove-knihovnicky-jak-nam-muzou-pomahat-i-skodit-mineraly-a-vitaminy","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2021\/08\/04\/z-medunkove-knihovnicky-jak-nam-muzou-pomahat-i-skodit-mineraly-a-vitaminy\/","title":{"rendered":"Jak n\u00e1m m\u016f\u017eou pom\u00e1hat i \u0161kodit miner\u00e1ly a vitaminy?"},"content":{"rendered":"

Vitaminy a miner\u00e1ly jsou vzhledem k pandemii koronaviru v posledn\u00edch m\u011bs\u00edc\u00edch „na p\u0159et\u0159esu“ v\u00edc ne\u017e kdy jindy. Na\u0161e t\u011blo vitaminy i miner\u00e1ly k dobr\u00e9mu fungov\u00e1n\u00ed pot\u0159ebuje, ale \u0159e\u0161en\u00edm nen\u00ed\u00a0 „cp\u00e1t“ do sebe pln\u00e9 hrsti tabletek<\/strong> – je t\u0159eba v\u011bd\u011bt, co a pro\u010d br\u00e1t a tak\u00e9 v jak\u00e9m mno\u017estv\u00ed – abychom si v dobr\u00e9 v\u00ed\u0159e sp\u00ed\u0161e neubl\u00ed\u017eili, a tak\u00e9 vz\u00edt na v\u011bdom\u00ed, \u017ee roli hraje i v\u011bk a pohlav\u00ed- \u017eensk\u00fd organismus m\u00e1 na tyto l\u00e1tky jin\u00e9 n\u00e1roky ne\u017e organismus mu\u017ee…<\/strong>
\nA pr\u00e1v\u011b v tom je velmi n\u00e1pomocn\u00e1 a d\u016fle\u017eit\u00e1 kniha na\u0161\u00ed v\u00e1\u017een\u00e9 spolupracovnice prof. RNDr. Anny Struneck\u00e9, DrSc., kter\u00e1 v n\u00ed odpov\u00edd\u00e1 na ot\u00e1zky obsa\u017een\u00e9 v n\u00e1zvu knihy<\/strong>.\u00a0 Autorka vysv\u011btluje, jak\u00e1 jsou doporu\u010den\u00e1 mno\u017estv\u00ed jednotliv\u00fdch vitamin\u016f a miner\u00e1l\u016f pro \u017eeny r\u016fzn\u00e9ho v\u011bku i pro mu\u017ee, k \u010demu jednotliv\u00e9 prvky v t\u011ble pot\u0159ebujeme i jak\u00e9 jsou jejich nejlep\u0161\u00ed p\u0159irozen\u00e9 zdroje… <\/strong>Knihu je dobr\u00e9 m\u00edt doma a nahl\u00e9dnout do n\u00ed, kdykoli si nebudete jisti, kolik tabletek jak\u00e9ho vitaminu \u010di miner\u00e1lu si dop\u0159\u00e1t…Knihu z\u00edsk\u00e1te na www.obchodmedunka.cz<\/a> nebo na www.knihovnickamedunky.cz<\/a><\/p>\n

Vitaminy a miner\u00e1ly v\u00a0\u017eivot\u011b \u017eeny
\n\"\"<\/strong>Pot\u0159eby \u017eensk\u00e9ho organismu se v\u00a0pr\u016fb\u011bhu \u017eivota neust\u00e1le prom\u011b\u0148uj\u00ed. \u017dena st\u016fn\u011b jinak ne\u017e mu\u017e a jej\u00ed organismus proto vy\u017eaduje jinou p\u00e9\u010di.
\n<\/em>\u017dena jako d\u00e1rkyn\u011b \u017eivota mus\u00ed ve sv\u00e9m t\u011ble vytvo\u0159it podm\u00ednky pro v\u00fdvoj nov\u00e9ho \u010dlov\u00ed\u010dka, zvl\u00e1dnout \u00fasp\u011b\u0161n\u011b n\u00e1roky porodu a \u0161estined\u011bl\u00ed, je tak\u00e9 d\u00e1rkyn\u00ed v\u00fd\u017eivy pro svoje d\u00edt\u011b po n\u011bkolik m\u011bs\u00edc\u016f. \u017dena je v\u00a0pr\u016fb\u011bhu sv\u00e9ho reproduk\u010dn\u00edho obdob\u00ed vystavovan\u00e1 m\u011bs\u00ed\u010dn\u00edm prom\u011bn\u00e1m v\u00a0produkci hormon\u016f. \u017densk\u00e9 pohlavn\u00ed hormony j\u00ed v\u0161ak poskytuj\u00ed ochranu p\u0159ed vznikem n\u011bkter\u00fdch civiliza\u010dn\u00edch nemoc\u00ed, jako jsou srde\u010dn\u011b-c\u00e9vn\u00ed onemocn\u011bn\u00ed nebo i diabetes 2. typu. To se v\u0161ak m\u011bn\u00ed po klimakteriu, kdy je zase naopak ohro\u017een\u00e1 v\u011bt\u0161\u00edmi riziky p\u0159i onemocn\u011bn\u00ed srdce a c\u00e9v. Statistiky n\u00e1m v\u0161ak ukazuj\u00ed, \u017ee \u017eeny se do\u017e\u00edvaj\u00ed a\u017e o deset let del\u0161\u00edho \u017eivota ne\u017e mu\u017ei. M\u016f\u017ee b\u00fdt i sta\u0159enka pln\u00e1 vitality, zdrav\u00e1 a prosp\u011b\u0161n\u00e1 sv\u00e9mu okol\u00ed? Ze zku\u0161enost\u00ed v\u00edme, \u017ee samotn\u00e9 ozna\u010den\u00ed sta\u0159enka je v\u00a0dne\u0161n\u00ed dob\u011b pro mnoho \u017een v\u00a0seniorsk\u00e9m v\u011bku zcela nevhodn\u00e9 a nev\u00fdsti\u017en\u00e9.
\nV\u00a0sou\u010dasn\u00e9 hektick\u00e9 dob\u011b, kdy se \u017eeny sna\u017e\u00ed vyrovnat mu\u017e\u016fm v\u00a0zam\u011bstn\u00e1n\u00ed, kari\u00e9rn\u00edm r\u016fstu i v\u00a0ka\u017edodenn\u00edm \u017eivot\u011b, kdy musej\u00ed zvl\u00e1dat p\u00e9\u010di o d\u011bti, dom\u00e1cnost i mu\u017ee, nen\u00ed lehk\u00e9 udr\u017eet organismus ve stavu naprost\u00e9ho zdrav\u00ed. Ka\u017ed\u00e1 \u017eena p\u0159itom chce b\u00fdt kr\u00e1sn\u00e1, \u0161t\u00edhl\u00e1, p\u0159ita\u017eliv\u00e1, b\u00fdt dobrou matkou i milenkou, \u00fasp\u011b\u0161nou ve sv\u00e9 profesi, a to a\u017e do pozdn\u00edho v\u011bku.
\nOstatn\u011b, m\u00e9dia n\u00e1m neust\u00e1le poskytuj\u00ed nejr\u016fzn\u011bj\u0161\u00ed rady, jak toho v\u0161eho dos\u00e1hnout. Existuj\u00ed v\u0161ak takov\u00e9 rady, kter\u00e9 by byly jednoduch\u00e9, aplikovateln\u00e9 v\u00a0ka\u017edodenn\u00edm \u017eivot\u011b a p\u0159itom \u00fa\u010dinn\u00e9?
\nZ\u00a0praktick\u00fdch zku\u0161enost\u00ed v\u00edme, \u017ee se z\u0159\u00eddka setk\u00e1v\u00e1me s\u00a0\u017eenami, kter\u00e9 jsou spokojen\u00e9 samy se sebou, netrp\u00ed \u017e\u00e1dn\u00fdmi zdravotn\u00edmi probl\u00e9my, c\u00edt\u00ed se pln\u00e9 s\u00edly a vitality. N\u00e1vody na \u0161\u0165astn\u00fd a spokojen\u00fd \u017eivot p\u0159ich\u00e1zej\u00ed z\u00a0r\u016fzn\u00fdch sf\u00e9r a j\u00e1 si proto neodpust\u00edm zm\u00ednit v\u00a0\u00favodu tohoto zamy\u0161len\u00ed alespo\u0148 svoji z\u00e1kladn\u00ed a jednoduchou radu: D\u011blat v\u0161e s\u00a0l\u00e1skou, uv\u011bdomit si svoji jedine\u010dnost a nesna\u017eit se srovn\u00e1vat s\u00a0r\u016fzn\u00fdmi medi\u00e1ln\u00edmi hv\u011bzdami a celebritami. Nicm\u00e9n\u011b, pro spln\u011bn\u00ed \u00fakolu v\u00a0n\u00e1zvu tohoto \u010dl\u00e1nku se pokus\u00edm uk\u00e1zat, jak se m\u011bn\u00ed po\u017eadavky \u017eensk\u00e9ho organismu na r\u016fzn\u00e9 vitaminy a miner\u00e1ly. To berou v\u00a0\u00favahu tabulky DDD vitamin\u016f a miner\u00e1l\u016f, kter\u00e9 jsem pro informativn\u00ed p\u0159ehled zpracovala podle doporu\u010den\u00ed v\u00a0USA.<\/p>\n

Vitaminy d\u016fle\u017eit\u00e9 pro v\u0161echny v\u011bkov\u00e9 kategorie \u017een
\n<\/strong>N\u00e1zory na velikost DDD se pr\u016fb\u011b\u017en\u011b prom\u011b\u0148uj\u00ed podle na\u0161ich znalost\u00ed, a proto se m\u016f\u017eou li\u0161it ve sv\u00fdch doporu\u010den\u00edch i mnoz\u00ed v\u00fd\u017eivov\u00ed poradci. Osobn\u011b d\u00e1v\u00e1m p\u0159ednost dostate\u010dn\u00fdm dod\u00e1vk\u00e1m vitamin\u016f ve zdrav\u00e9 v\u00fd\u017eiv\u011b, jak o tom p\u00ed\u0161i ve v\u0161ech sv\u00fdch kn\u00ed\u017ek\u00e1ch. Obecn\u00fdm pravidlem je to, \u017ee zdrav\u00e1 v\u00fd\u017eiva je u\u017eite\u010dn\u00e1 pro celou rodinu, ale jsou situace a obdob\u00ed, kter\u00e1 vy\u017eaduj\u00ed i jejich dod\u00e1vku v\u00a0suplementech. Je dobr\u00e9 za\u0159adit do j\u00eddeln\u00ed\u010dku potraviny bohat\u00e9 na nejr\u016fzn\u011bj\u0161\u00ed vitaminy a miner\u00e1ly, jako je p\u0159edev\u0161\u00edm zelenina (kade\u0159\u00e1vek, cibule, oran\u017eov\u00e9 a \u017elut\u00e9 plody). Listovou zeleninu m\u016f\u017eeme p\u011bstovat na zahr\u00e1dce, v\u00a0kv\u011btin\u00e1\u010d\u00edch a truhl\u00edc\u00edch na balkon\u011b a m\u00edt tak zdroj vitamin\u016f i miner\u00e1l\u016f po cel\u00fd rok. Tak\u00e9 p\u0159\u00edroda n\u00e1m nab\u00edz\u00ed pampeli\u0161ky, kop\u0159ivy, medv\u011bd\u00ed \u010desnek i r\u016fzn\u00e9 jedl\u00e9 kv\u011bty. M\u011bli bychom si vyzkou\u0161et a zav\u00e9st mixovan\u00e9 zelen\u00e9 n\u00e1poje s\u00a0p\u0159idan\u00fdmi sem\u00ednky a mal\u00fdm mno\u017estv\u00edm ovoce (tzv. smoothie \u2013 z\u00a0vody a bez ml\u00e9ka). D\u00e1v\u00e1me p\u0159ednost potravin\u00e1m z\u00a0dom\u00e1c\u00edch zdroj\u016f.
\nMezi suplementy m\u00e1 mimo\u0159\u00e1dn\u00fd v\u00fdznam vitamin D3<\/sub><\/strong>. Na\u0161e t\u011blo si ho vytv\u00e1\u0159\u00ed dostatek p\u0159i vystaven\u00ed slune\u010dn\u00edm paprsk\u016fm po 20 minut denn\u011b, ale v\u00a0obdob\u00ed \u0159\u00edjen \u2013 b\u0159ezen je nutn\u00e9 u\u017e\u00edvat ho v\u00a0tablet\u00e1ch. N\u00e1zory na DDD tohoto vitaminu se v\u00a0posledn\u00edch letech radik\u00e1ln\u011b zm\u011bnily a tak jsem \u00fadaje o DDD pro tento vitamin do tabulky neza\u0159adila. Pro \u017eenu v\u00a0ka\u017ed\u00e9m v\u011bku je u\u017eite\u010dn\u00e1 minim\u00e1ln\u00ed denn\u00ed d\u00e1vka 1000 IU (25 mcg), kterou potom v\u00a0obdob\u00edch mimo\u0159\u00e1dn\u00fdch n\u00e1rok\u016f m\u016f\u017eeme zvy\u0161ovat a\u017e na p\u011btin\u00e1sobek bez obav z\u00a0p\u0159ed\u00e1vkov\u00e1n\u00ed. V\u00a0zimn\u00edch m\u011bs\u00edc\u00edch je vhodn\u00e9 db\u00e1t na dostate\u010dn\u00e9 dod\u00e1vky vitaminu C<\/strong>.
\nZdravotnick\u00e1 osv\u011bta ji\u017e p\u0159esv\u011bd\u010duje i laickou ve\u0159ejnost o d\u016fle\u017eitosti vitamin\u016f ze skupiny B<\/strong>. U n\u00e1s je tradi\u010dn\u00ed skv\u011bl\u00fd zdroj t\u011bchto vitamin\u016f v\u00a0podob\u011b su\u0161en\u00fdch pivovarsk\u00fdch kvasnic, tzv. Pangamin. Jsou u\u017eite\u010dn\u00e9 a pot\u0159ebn\u00e9 pro \u017eeny v\u00a0ka\u017ed\u00e9m v\u011bku.<\/p>\n

Miner\u00e1ly pro v\u0161echny v\u011bkov\u00e9 kategorie \u017een
\n<\/strong>Kr\u00e1lem v\u0161ech miner\u00e1l\u016f je ho\u0159\u010d\u00edk<\/strong>. Bez dostate\u010dn\u00e9ho p\u0159\u00edjmu ho\u0159\u010d\u00edku nem\u016f\u017ee lidsk\u00fd organismus fungovat spr\u00e1vn\u011b, proto\u017ee ho pot\u0159ebuje na tis\u00edcovk\u00e1ch m\u00edst a ve stovk\u00e1ch d\u016fle\u017eit\u00fdch \u017eivotn\u00edch proces\u016f. P\u0159i ka\u017ed\u00e9m pocitu dyskomfortu, za\u010d\u00ednaj\u00edc\u00ed nemoci, bolesti hlavy nebo sval\u016f, p\u0159i \u00fanav\u011b, \u0161patn\u00e9m sp\u00e1nku, v\u017edy bychom si m\u011bli vzpomenout na ho\u0159\u010d\u00edk. J\u00e1 v\u0161ak doporu\u010duji po\u0159\u00eddit si tablety s\u00a0ho\u0159\u010d\u00edkem na j\u00eddeln\u00ed st\u016fl a u\u017e\u00edvat je ka\u017ed\u00fd den p\u0159i sn\u00eddani (cca 400 mg). V\u00edte, \u017ee ho\u0159\u010d\u00edk m\u016f\u017eeme vst\u0159eb\u00e1vat i k\u016f\u017e\u00ed? Dv\u011b l\u017e\u00edce Epsomovy soli do koupele dvakr\u00e1t t\u00fddn\u011b n\u00e1m p\u0159inesou krom\u011b ho\u0159\u010d\u00edku i s\u00edrany, kter\u00e9 pot\u0159ebujeme k\u00a0tomu, abychom zbavovali t\u011blo ne\u017e\u00e1douc\u00edch toxick\u00fdch l\u00e1tek.
\nDal\u0161\u00edm vysoce pot\u0159ebn\u00fdm miner\u00e1lem je zinek<\/strong>. I ten doporu\u010duji zav\u00e9st ve form\u011b tablet (25 mg) do ka\u017edodenn\u00edho j\u00eddeln\u00ed\u010dku.<\/p>\n

Pot\u0159eby adolescentn\u00edch d\u00edvek
\n\"\"<\/strong>S po\u010d\u00ednaj\u00edc\u00edmi p\u0159\u00edznaky pohlavn\u00edho vyzr\u00e1v\u00e1n\u00ed, kdy se pod vlivem pohlavn\u00edch hormon\u016f zaobluj\u00ed d\u00edvenk\u00e1m jejich tvary, sna\u017e\u00ed se v\u011bt\u0161inou omezit p\u0159\u00edjem potravy a hubnout. To je v tomto obdob\u00ed mimo\u0159\u00e1dn\u011b nezdrav\u00e9. Cesta vede k n\u00e1cviku a v\u00fdb\u011bru zdrav\u00fdch potravin, s omezen\u00edm b\u00edl\u00e9ho pe\u010diva, su\u0161enek, ale i s omezen\u00edm ml\u00e9ka. Je dobr\u00e9 zv\u00fd\u0161it konzumaci cere\u00e1li\u00ed, jako jsou pohanka, j\u00e1hly, quinoa. U\u017eite\u010dn\u00fd je i n\u00e1vyk j\u00edst denn\u011b o\u0159\u00ed\u0161ky<\/p>\n","protected":false},"excerpt":{"rendered":"

Vitaminy a miner\u00e1ly jsou vzhledem k pandemii koronaviru v posledn\u00edch m\u011bs\u00edc\u00edch „na p\u0159et\u0159esu“ v\u00edc ne\u017e kdy jindy. Na\u0161e t\u011blo vitaminy i miner\u00e1ly k dobr\u00e9mu fungov\u00e1n\u00ed pot\u0159ebuje, ale \u0159e\u0161en\u00edm nen\u00ed\u00a0 „cp\u00e1t“ do sebe pln\u00e9 hrsti tabletek – je t\u0159eba v\u011bd\u011bt, co a pro\u010d br\u00e1t a tak\u00e9 v jak\u00e9m mno\u017estv\u00ed – abychom si v dobr\u00e9 v\u00ed\u0159e sp\u00ed\u0161e neubl\u00ed\u017eili, a tak\u00e9 vz\u00edt na v\u011bdom\u00ed, \u017ee roli hraje i v\u011bk a pohlav\u00ed- \u017eensk\u00fd organismus m\u00e1 na tyto l\u00e1tky jin\u00e9 n\u00e1roky ne\u017e organismus mu\u017ee… A pr\u00e1v\u011b v tom je velmi n\u00e1pomocn\u00e1 a d\u016fle\u017eit\u00e1 kniha na\u0161\u00ed v\u00e1\u017een\u00e9 spolupracovnice prof. RNDr. Anny Struneck\u00e9, DrSc., kter\u00e1 v n\u00ed odpov\u00edd\u00e1 na ot\u00e1zky obsa\u017een\u00e9 v n\u00e1zvu knihy.\u00a0 Autorka vysv\u011btluje, jak\u00e1 jsou doporu\u010den\u00e1 mno\u017estv\u00ed jednotliv\u00fdch vitamin\u016f a miner\u00e1l\u016f pro \u017eeny r\u016fzn\u00e9ho v\u011bku i pro mu\u017ee, k \u010demu jednotliv\u00e9 prvky v t\u011ble pot\u0159ebujeme i jak\u00e9 jsou jejich nejlep\u0161\u00ed p\u0159irozen\u00e9 zdroje… Knihu je dobr\u00e9 m\u00edt doma a nahl\u00e9dnout do n\u00ed, kdykoli si nebudete jisti, kolik tabletek jak\u00e9ho vitaminu \u010di miner\u00e1lu si dop\u0159\u00e1t…Knihu z\u00edsk\u00e1te na www.obchodmedunka.cz nebo na www.knihovnickamedunky.cz Vitaminy a miner\u00e1ly v\u00a0\u017eivot\u011b \u017eeny Pot\u0159eby \u017eensk\u00e9ho organismu se v\u00a0pr\u016fb\u011bhu \u017eivota neust\u00e1le prom\u011b\u0148uj\u00ed. \u017dena st\u016fn\u011b jinak ne\u017e mu\u017e a jej\u00ed organismus proto vy\u017eaduje jinou p\u00e9\u010di. \u017dena jako d\u00e1rkyn\u011b \u017eivota mus\u00ed ve sv\u00e9m t\u011ble vytvo\u0159it podm\u00ednky pro v\u00fdvoj nov\u00e9ho \u010dlov\u00ed\u010dka, zvl\u00e1dnout \u00fasp\u011b\u0161n\u011b n\u00e1roky porodu a \u0161estined\u011bl\u00ed, je tak\u00e9 d\u00e1rkyn\u00ed v\u00fd\u017eivy pro svoje d\u00edt\u011b po n\u011bkolik m\u011bs\u00edc\u016f. \u017dena je v\u00a0pr\u016fb\u011bhu sv\u00e9ho reproduk\u010dn\u00edho obdob\u00ed vystavovan\u00e1 m\u011bs\u00ed\u010dn\u00edm prom\u011bn\u00e1m v\u00a0produkci hormon\u016f. \u017densk\u00e9 pohlavn\u00ed hormony j\u00ed v\u0161ak poskytuj\u00ed ochranu p\u0159ed vznikem n\u011bkter\u00fdch civiliza\u010dn\u00edch nemoc\u00ed, jako jsou srde\u010dn\u011b-c\u00e9vn\u00ed onemocn\u011bn\u00ed nebo i diabetes 2. typu. To se v\u0161ak m\u011bn\u00ed po klimakteriu, kdy je zase naopak ohro\u017een\u00e1 v\u011bt\u0161\u00edmi riziky p\u0159i onemocn\u011bn\u00ed srdce a c\u00e9v. Statistiky n\u00e1m v\u0161ak ukazuj\u00ed, \u017ee \u017eeny se do\u017e\u00edvaj\u00ed a\u017e o deset let del\u0161\u00edho \u017eivota ne\u017e mu\u017ei. M\u016f\u017ee b\u00fdt i sta\u0159enka pln\u00e1 vitality, zdrav\u00e1 a prosp\u011b\u0161n\u00e1 sv\u00e9mu okol\u00ed? Ze zku\u0161enost\u00ed v\u00edme, \u017ee samotn\u00e9 ozna\u010den\u00ed sta\u0159enka je v\u00a0dne\u0161n\u00ed dob\u011b pro mnoho \u017een v\u00a0seniorsk\u00e9m v\u011bku zcela nevhodn\u00e9 a nev\u00fdsti\u017en\u00e9. V\u00a0sou\u010dasn\u00e9 hektick\u00e9 dob\u011b, kdy se \u017eeny sna\u017e\u00ed vyrovnat mu\u017e\u016fm v\u00a0zam\u011bstn\u00e1n\u00ed, kari\u00e9rn\u00edm r\u016fstu i v\u00a0ka\u017edodenn\u00edm \u017eivot\u011b, kdy musej\u00ed zvl\u00e1dat p\u00e9\u010di o d\u011bti, dom\u00e1cnost i mu\u017ee, nen\u00ed lehk\u00e9 udr\u017eet organismus ve stavu naprost\u00e9ho zdrav\u00ed. Ka\u017ed\u00e1 \u017eena p\u0159itom chce b\u00fdt kr\u00e1sn\u00e1, \u0161t\u00edhl\u00e1, p\u0159ita\u017eliv\u00e1, b\u00fdt dobrou matkou i milenkou, \u00fasp\u011b\u0161nou ve sv\u00e9 profesi, a to a\u017e do pozdn\u00edho v\u011bku. Ostatn\u011b, m\u00e9dia n\u00e1m neust\u00e1le poskytuj\u00ed nejr\u016fzn\u011bj\u0161\u00ed rady, jak toho v\u0161eho dos\u00e1hnout. Existuj\u00ed v\u0161ak takov\u00e9 rady, kter\u00e9 by byly jednoduch\u00e9, aplikovateln\u00e9 v\u00a0ka\u017edodenn\u00edm \u017eivot\u011b a p\u0159itom \u00fa\u010dinn\u00e9? Z\u00a0praktick\u00fdch zku\u0161enost\u00ed v\u00edme, \u017ee se z\u0159\u00eddka setk\u00e1v\u00e1me s\u00a0\u017eenami, kter\u00e9 jsou spokojen\u00e9 samy se sebou, netrp\u00ed \u017e\u00e1dn\u00fdmi zdravotn\u00edmi probl\u00e9my, c\u00edt\u00ed se pln\u00e9 s\u00edly a vitality. N\u00e1vody na \u0161\u0165astn\u00fd a spokojen\u00fd \u017eivot p\u0159ich\u00e1zej\u00ed z\u00a0r\u016fzn\u00fdch sf\u00e9r a j\u00e1 si proto neodpust\u00edm zm\u00ednit v\u00a0\u00favodu tohoto zamy\u0161len\u00ed alespo\u0148 svoji z\u00e1kladn\u00ed a jednoduchou radu: D\u011blat v\u0161e s\u00a0l\u00e1skou, uv\u011bdomit si svoji jedine\u010dnost a nesna\u017eit se srovn\u00e1vat s\u00a0r\u016fzn\u00fdmi medi\u00e1ln\u00edmi hv\u011bzdami a celebritami. Nicm\u00e9n\u011b, pro spln\u011bn\u00ed \u00fakolu v\u00a0n\u00e1zvu tohoto \u010dl\u00e1nku se pokus\u00edm uk\u00e1zat, jak se m\u011bn\u00ed po\u017eadavky \u017eensk\u00e9ho organismu na r\u016fzn\u00e9 vitaminy a miner\u00e1ly. To berou v\u00a0\u00favahu tabulky DDD vitamin\u016f a miner\u00e1l\u016f, kter\u00e9 jsem pro informativn\u00ed p\u0159ehled zpracovala podle doporu\u010den\u00ed v\u00a0USA. Vitaminy d\u016fle\u017eit\u00e9 pro v\u0161echny v\u011bkov\u00e9 kategorie \u017een N\u00e1zory na velikost DDD se pr\u016fb\u011b\u017en\u011b prom\u011b\u0148uj\u00ed podle na\u0161ich znalost\u00ed, a proto se m\u016f\u017eou li\u0161it ve sv\u00fdch doporu\u010den\u00edch i mnoz\u00ed v\u00fd\u017eivov\u00ed poradci. Osobn\u011b d\u00e1v\u00e1m p\u0159ednost dostate\u010dn\u00fdm dod\u00e1vk\u00e1m vitamin\u016f ve zdrav\u00e9 v\u00fd\u017eiv\u011b, jak o tom p\u00ed\u0161i ve v\u0161ech sv\u00fdch kn\u00ed\u017ek\u00e1ch. Obecn\u00fdm pravidlem je to, \u017ee zdrav\u00e1 v\u00fd\u017eiva je u\u017eite\u010dn\u00e1 pro celou rodinu, ale jsou situace a obdob\u00ed, kter\u00e1 vy\u017eaduj\u00ed i jejich dod\u00e1vku v\u00a0suplementech. Je dobr\u00e9 za\u0159adit do j\u00eddeln\u00ed\u010dku potraviny bohat\u00e9 na nejr\u016fzn\u011bj\u0161\u00ed vitaminy a miner\u00e1ly, jako je p\u0159edev\u0161\u00edm zelenina (kade\u0159\u00e1vek, cibule, oran\u017eov\u00e9 a \u017elut\u00e9 plody). Listovou zeleninu m\u016f\u017eeme p\u011bstovat na zahr\u00e1dce, v\u00a0kv\u011btin\u00e1\u010d\u00edch a truhl\u00edc\u00edch na balkon\u011b a m\u00edt tak zdroj vitamin\u016f i miner\u00e1l\u016f po cel\u00fd rok. Tak\u00e9 p\u0159\u00edroda n\u00e1m nab\u00edz\u00ed pampeli\u0161ky, kop\u0159ivy, medv\u011bd\u00ed \u010desnek i r\u016fzn\u00e9 jedl\u00e9 kv\u011bty. M\u011bli bychom si vyzkou\u0161et a zav\u00e9st mixovan\u00e9 zelen\u00e9 n\u00e1poje s\u00a0p\u0159idan\u00fdmi sem\u00ednky a mal\u00fdm mno\u017estv\u00edm ovoce (tzv. smoothie \u2013 z\u00a0vody a bez ml\u00e9ka). D\u00e1v\u00e1me p\u0159ednost potravin\u00e1m z\u00a0dom\u00e1c\u00edch zdroj\u016f. Mezi suplementy m\u00e1 mimo\u0159\u00e1dn\u00fd v\u00fdznam vitamin D3. Na\u0161e t\u011blo si ho vytv\u00e1\u0159\u00ed dostatek p\u0159i vystaven\u00ed slune\u010dn\u00edm paprsk\u016fm po 20 minut denn\u011b, ale v\u00a0obdob\u00ed \u0159\u00edjen \u2013 b\u0159ezen je nutn\u00e9 u\u017e\u00edvat ho v\u00a0tablet\u00e1ch. N\u00e1zory na DDD tohoto vitaminu se v\u00a0posledn\u00edch letech radik\u00e1ln\u011b zm\u011bnily a tak jsem \u00fadaje o DDD pro tento vitamin do tabulky neza\u0159adila. Pro \u017eenu v\u00a0ka\u017ed\u00e9m v\u011bku je u\u017eite\u010dn\u00e1 minim\u00e1ln\u00ed denn\u00ed d\u00e1vka 1000 IU (25 mcg), kterou potom v\u00a0obdob\u00edch mimo\u0159\u00e1dn\u00fdch n\u00e1rok\u016f m\u016f\u017eeme zvy\u0161ovat a\u017e na p\u011btin\u00e1sobek bez obav z\u00a0p\u0159ed\u00e1vkov\u00e1n\u00ed. V\u00a0zimn\u00edch m\u011bs\u00edc\u00edch je vhodn\u00e9 db\u00e1t na dostate\u010dn\u00e9 dod\u00e1vky vitaminu C. Zdravotnick\u00e1 osv\u011bta ji\u017e p\u0159esv\u011bd\u010duje i laickou ve\u0159ejnost o d\u016fle\u017eitosti vitamin\u016f ze skupiny B. U n\u00e1s je tradi\u010dn\u00ed skv\u011bl\u00fd zdroj t\u011bchto vitamin\u016f v\u00a0podob\u011b su\u0161en\u00fdch pivovarsk\u00fdch kvasnic, tzv. Pangamin. Jsou u\u017eite\u010dn\u00e9 a pot\u0159ebn\u00e9 pro \u017eeny v\u00a0ka\u017ed\u00e9m v\u011bku. Miner\u00e1ly pro v\u0161echny v\u011bkov\u00e9 kategorie \u017een Kr\u00e1lem v\u0161ech miner\u00e1l\u016f je ho\u0159\u010d\u00edk. Bez dostate\u010dn\u00e9ho p\u0159\u00edjmu ho\u0159\u010d\u00edku nem\u016f\u017ee lidsk\u00fd organismus fungovat spr\u00e1vn\u011b, proto\u017ee ho pot\u0159ebuje na tis\u00edcovk\u00e1ch m\u00edst a ve stovk\u00e1ch d\u016fle\u017eit\u00fdch \u017eivotn\u00edch proces\u016f. P\u0159i ka\u017ed\u00e9m pocitu dyskomfortu, za\u010d\u00ednaj\u00edc\u00ed nemoci, bolesti hlavy nebo sval\u016f, p\u0159i \u00fanav\u011b, \u0161patn\u00e9m sp\u00e1nku, v\u017edy bychom si m\u011bli vzpomenout na ho\u0159\u010d\u00edk. J\u00e1 v\u0161ak doporu\u010duji po\u0159\u00eddit si tablety s\u00a0ho\u0159\u010d\u00edkem na j\u00eddeln\u00ed st\u016fl a u\u017e\u00edvat je ka\u017ed\u00fd den p\u0159i sn\u00eddani (cca 400 mg). V\u00edte, \u017ee ho\u0159\u010d\u00edk m\u016f\u017eeme vst\u0159eb\u00e1vat i k\u016f\u017e\u00ed? Dv\u011b l\u017e\u00edce Epsomovy soli do koupele dvakr\u00e1t t\u00fddn\u011b n\u00e1m p\u0159inesou krom\u011b ho\u0159\u010d\u00edku i s\u00edrany, kter\u00e9 pot\u0159ebujeme k\u00a0tomu, abychom zbavovali t\u011blo ne\u017e\u00e1douc\u00edch toxick\u00fdch l\u00e1tek. Dal\u0161\u00edm vysoce pot\u0159ebn\u00fdm miner\u00e1lem je zinek. I ten doporu\u010duji zav\u00e9st ve form\u011b tablet (25 mg) do ka\u017edodenn\u00edho j\u00eddeln\u00ed\u010dku. Pot\u0159eby adolescentn\u00edch d\u00edvek S po\u010d\u00ednaj\u00edc\u00edmi p\u0159\u00edznaky pohlavn\u00edho vyzr\u00e1v\u00e1n\u00ed, kdy se pod vlivem pohlavn\u00edch hormon\u016f zaobluj\u00ed d\u00edvenk\u00e1m jejich tvary, sna\u017e\u00ed se v\u011bt\u0161inou omezit p\u0159\u00edjem potravy a hubnout. To je v tomto obdob\u00ed mimo\u0159\u00e1dn\u011b nezdrav\u00e9. Cesta vede k n\u00e1cviku a v\u00fdb\u011bru zdrav\u00fdch potravin, s omezen\u00edm b\u00edl\u00e9ho pe\u010diva, su\u0161enek, ale i s omezen\u00edm ml\u00e9ka. Je dobr\u00e9 zv\u00fd\u0161it konzumaci cere\u00e1li\u00ed, jako jsou pohanka, j\u00e1hly, quinoa. U\u017eite\u010dn\u00fd je i n\u00e1vyk j\u00edst denn\u011b o\u0159\u00ed\u0161ky<\/p>\n","protected":false},"author":3,"featured_media":3139,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28,1,13,10],"tags":[],"class_list":["post-2813","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-knihovnicka-medunky","category-medunka","category-pece-o-telo","category-zdravi"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/2813","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/comments?post=2813"}],"version-history":[{"count":13,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/2813\/revisions"}],"predecessor-version":[{"id":6496,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/2813\/revisions\/6496"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/3139"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=2813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=2813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=2813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}