{"id":17730,"date":"2024-10-21T23:44:00","date_gmt":"2024-10-21T21:44:00","guid":{"rendered":"https:\/\/prahaskolska.200.solutions\/?p=17730"},"modified":"2024-10-22T11:25:01","modified_gmt":"2024-10-22T09:25:01","slug":"vitaminy-ktere-pomohou-udrzet-vas-a-vase-deti-zdrave-v-zime","status":"publish","type":"post","link":"https:\/\/prahaskolska.200.solutions\/?p=17730","title":{"rendered":"Vitam\u00edny, kter\u00e9 pomohou udr\u017eet v\u00e1s a va\u0161e d\u011bti zdrav\u00e9 v zim\u011b"},"content":{"rendered":"\n

Zima je obdob\u00edm, kdy na\u0161e t\u011blo \u010del\u00ed vy\u0161\u0161\u00edmu riziku nachlazen\u00ed, ch\u0159ipek a dal\u0161\u00edch infekc\u00ed. Chladn\u00e9 po\u010das\u00ed, krat\u0161\u00ed dny a sn\u00ed\u017een\u00e1 hladina slune\u010dn\u00edho z\u00e1\u0159en\u00ed mohou v\u00e9st k oslaben\u00ed imunity. Proto je d\u016fle\u017eit\u00e9 nejen spr\u00e1vn\u011b se obl\u00e9kat a z\u016fstat aktivn\u00ed, ale tak\u00e9 zam\u011b\u0159it se na to, jak m\u016f\u017eeme svou stravu obohatit o kl\u00ed\u010dov\u00e9 vitam\u00edny a miner\u00e1ly, kter\u00e9 podpo\u0159\u00ed zdrav\u00ed n\u00e1s i na\u0161ich d\u011bt\u00ed. Jak\u00e9 vitam\u00edny jsou pro toto obdob\u00ed nezbytn\u00e9 a jak je prakticky za\u0159adit do ka\u017edodenn\u00edho \u017eivota?<\/strong><\/p>\n\n\n\n

Vitam\u00edn D – slune\u010dn\u00ed vitam\u00edn i b\u011bhem \u0161ediv\u00fdch dn\u016f<\/h4>\n\n\n\n

Vitam\u00edn D je nezbytn\u00fd pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed imunitn\u00edho syst\u00e9mu a pom\u00e1h\u00e1 p\u0159i vst\u0159eb\u00e1v\u00e1n\u00ed v\u00e1pn\u00edku, co\u017e je kl\u00ed\u010dov\u00e9 pro zdrav\u00ed kost\u00ed a zub\u016f. V zim\u011b, kdy je slune\u010dn\u00edho svitu m\u00e9n\u011b, se jeho produkce v t\u011ble sni\u017euje, co\u017e m\u016f\u017ee v\u00e9st k jeho nedostatku. N\u00edzk\u00e1 hladina vitam\u00ednu D je spojov\u00e1na s vy\u0161\u0161\u00edm rizikem infekc\u00ed d\u00fdchac\u00edch cest, co\u017e je v zim\u011b b\u011b\u017en\u00e9.<\/p>\n\n\n\n

Praktick\u00e9 rady pro dopln\u011bn\u00ed vitam\u00ednu D:<\/strong><\/p>\n\n\n\n

\u2022 Vystaven\u00ed slunci:<\/strong> I kdy\u017e je slunce v zim\u011b m\u00e9n\u011b, je dobr\u00e9 vyu\u017e\u00edt ka\u017ed\u00fd slune\u010dn\u00fd den k pobytu venku. Sta\u010d\u00ed 15-30 minut denn\u011b na \u010derstv\u00e9m vzduchu, ide\u00e1ln\u011b mezi 10. a 14. hodinou, kdy je slune\u010dn\u00ed z\u00e1\u0159en\u00ed nejintenzivn\u011bj\u0161\u00ed.<\/p>\n\n\n\n

\u2022 Potraviny bohat\u00e9 na vitam\u00edn D:<\/strong> Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku tu\u010dn\u00e9 ryby, jako jsou losos, makrela, sardinky nebo tu\u0148\u00e1k. Dal\u0161\u00edmi zdroji jsou vaje\u010dn\u00e9 \u017eloutky, ml\u00e9\u010dn\u00e9 v\u00fdrobky obohacen\u00e9 o vitam\u00edn D a houby (zejm\u00e9na ty, kter\u00e9 byly vystaveny UV z\u00e1\u0159en\u00ed).<\/p>\n\n\n\n

\u2022 Suplementace:<\/strong> Pokud m\u00e1te podez\u0159en\u00ed na nedostatek, konzultujte s l\u00e9ka\u0159em mo\u017enost dopln\u011bn\u00ed vitam\u00ednu D ve form\u011b kapek nebo tablet, zejm\u00e9na u mal\u00fdch d\u011bt\u00ed, star\u0161\u00edch lid\u00ed nebo t\u011bhotn\u00fdch \u017een.<\/p>\n\n\n\n

Vitam\u00edn C – nepostradateln\u00fd pomocn\u00edk pro pos\u00edlen\u00ed imunity<\/h4>\n\n\n\n

Vitam\u00edn C je jedn\u00edm z nejzn\u00e1m\u011bj\u0161\u00edch vitam\u00edn\u016f, kter\u00fd podporuje imunitn\u00ed syst\u00e9m. Pom\u00e1h\u00e1 zkracovat dobu trv\u00e1n\u00ed nachlazen\u00ed a chr\u00e1n\u00ed bu\u0148ky p\u0159ed po\u0161kozen\u00edm voln\u00fdmi radik\u00e1ly. Je d\u016fle\u017eit\u00fd tak\u00e9 pro tvorbu kolagenu, co\u017e p\u0159isp\u00edv\u00e1 k zdrav\u00ed k\u016f\u017ee, kloub\u016f a kost\u00ed.<\/p>\n\n\n\n

Praktick\u00e9 rady pro dopln\u011bn\u00ed vitam\u00ednu C:<\/strong><\/p>\n\n\n\n

\u2022 Denn\u00ed konzumace \u010derstv\u00e9ho ovoce a zeleniny:<\/strong> Vitam\u00edn C najdete v citrusov\u00fdch plodech (pomeran\u010de, citr\u00f3ny, mandarinky), kiwi, jahod\u00e1ch, \u010derven\u00e9 paprice, brokolici a r\u016f\u017ei\u010dkov\u00e9 kapust\u011b. Sna\u017ete se denn\u011b za\u0159adit alespo\u0148 dv\u011b porce ovoce a t\u0159i porce zeleniny.<\/p>\n\n\n\n

\u2022 P\u0159\u00edprava zdrav\u00fdch n\u00e1poj\u016f:<\/strong> Vytvo\u0159te si doma \u010derstv\u00e9 ovocn\u00e9 \u0161\u0165\u00e1vy nebo smoothie, nap\u0159\u00edklad kombinaci pomeran\u010de, kiwi a mrkve. Pro d\u011bti m\u016f\u017ee b\u00fdt l\u00e1kav\u00e9 p\u0159ipravit dom\u00e1c\u00ed ovocn\u00fd led nebo ochucenou vodu s pl\u00e1tky citronu a pomeran\u010de.<\/p>\n\n\n\n

\u2022 Zachov\u00e1n\u00ed vitam\u00edn\u016f p\u0159i va\u0159en\u00ed:<\/strong> Vitam\u00edn C je citliv\u00fd na teplo, proto je lep\u0161\u00ed konzumovat zeleninu syrovou nebo ji va\u0159it jen kr\u00e1tce v p\u00e1\u0159e.<\/p>\n\n\n\n

Vitam\u00edn A – ochrana pro o\u010di a k\u016f\u017ei<\/h4>\n\n\n\n

Vitam\u00edn A podporuje zdrav\u00ed o\u010d\u00ed, poko\u017eky a imunitn\u00edho syst\u00e9mu. V zim\u011b, kdy m\u016f\u017ee such\u00fd vzduch dr\u00e1\u017edit poko\u017eku i o\u010di, je jeho dostate\u010dn\u00fd p\u0159\u00edjem obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00fd. Vitam\u00edn A tak\u00e9 pom\u00e1h\u00e1 p\u0159i boji proti infekc\u00edm t\u00edm, \u017ee podporuje tvorbu b\u00edl\u00fdch krvinek.<\/p>\n\n\n\n

Praktick\u00e9 rady pro dopln\u011bn\u00ed vitam\u00ednu A:<\/strong><\/p>\n\n\n\n

\u2022 Za\u0159azujte do stravy oran\u017eov\u00e9 a tmav\u011b zelen\u00e9 potraviny:<\/strong> Mrkev, sladk\u00e9 brambory, \u0161pen\u00e1t, kapusta a d\u00fdn\u011b jsou skv\u011bl\u00e9 zdroje. Zkuste nap\u0159\u00edklad p\u0159ipravit pe\u010den\u00e9 sladk\u00e9 brambory jako p\u0159\u00edlohu nebo mrkvovou pol\u00e9vku.<\/p>\n\n\n\n

\u2022 J\u00eddla vhodn\u00e1 pro d\u011bti:<\/strong> D\u011bti \u010dasto necht\u011bj\u00ed j\u00edst zeleninu, proto m\u016f\u017eete p\u0159idat strouhanou mrkev do om\u00e1\u010dek, pol\u00e9vek nebo t\u011bsta na dom\u00e1c\u00ed pe\u010divo. P\u0159\u00edpadn\u011b ud\u011blejte zeleninov\u00e9 placky se \u0161pen\u00e1tem a s\u00fdrem.<\/p>\n\n\n\n

Vitam\u00edny skupiny B – boj proti zimn\u00ed \u00fanav\u011b<\/h4>\n\n\n\n

Vitam\u00edny skupiny B jsou d\u016fle\u017eit\u00e9 pro produkci energie, spr\u00e1vn\u00e9 fungov\u00e1n\u00ed nervov\u00e9ho syst\u00e9mu a celkovou vitalitu. Pom\u00e1haj\u00ed t\u011blu l\u00e9pe zvl\u00e1dat stres a \u00fanavu, kter\u00e9 mohou b\u00fdt v zim\u011b \u010dast\u011bj\u0161\u00ed.<\/p>\n\n\n\n

Praktick\u00e9 rady pro dopln\u011bn\u00ed vitam\u00edn\u016f skupiny B:<\/strong><\/p>\n\n\n\n

\u2022 Vyb\u00edrejte celozrnn\u00e9 v\u00fdrobky:<\/strong> Celozrnn\u00e9 pe\u010divo, ovesn\u00e9 vlo\u010dky nebo hn\u011bd\u00e1 r\u00fd\u017ee jsou bohat\u00e9 na vitam\u00edny B. P\u0159ipravujte zdrav\u00e9 sn\u00eddan\u011b s ovesn\u00fdmi ka\u0161emi, kter\u00e9 m\u016f\u017eete obohatit o ovoce a o\u0159echy.<\/p>\n\n\n\n

\u2022 Za\u0159a\u010fte do j\u00eddeln\u00ed\u010dku maso a ml\u00e9\u010dn\u00e9 v\u00fdrobky:<\/strong> Hov\u011bz\u00ed, ku\u0159ec\u00ed maso, vejce a s\u00fdry jsou dobr\u00fdmi zdroji. Pro vegetari\u00e1ny mohou b\u00fdt alternativou lu\u0161t\u011bniny a o\u0159echy.<\/p>\n\n\n\n

Zinek a selen – nezbytn\u00e9 miner\u00e1ly pro silnou imunitu<\/h4>\n\n\n\n

I kdy\u017e nejsou vitam\u00edny, zinek a selen hraj\u00ed d\u016fle\u017eitou roli ve spr\u00e1vn\u00e9 funkci imunitn\u00edho syst\u00e9mu. Zinek pom\u00e1h\u00e1 p\u0159i hojen\u00ed ran a pod\u00edl\u00ed se na r\u016fstu a v\u00fdvoji, zat\u00edmco selen p\u016fsob\u00ed jako antioxidant, kter\u00fd chr\u00e1n\u00ed bu\u0148ky.<\/p>\n\n\n\n

Praktick\u00e9 rady pro dopln\u011bn\u00ed zinku a selenu:<\/strong><\/p>\n\n\n\n

\u2022 Zahr\u0148te do j\u00eddeln\u00ed\u010dku potraviny bohat\u00e9 na zinek:<\/strong> Maso, s\u00fdry, fazole, d\u00fd\u0148ov\u00e1 sem\u00ednka a o\u0159echy jsou vynikaj\u00edc\u00edmi zdroji. P\u0159idejte d\u00fd\u0148ov\u00e1 sem\u00ednka do sal\u00e1t\u016f nebo je pou\u017eijte jako sva\u010dinu.<\/p>\n\n\n\n

\u2022 Para o\u0159echy pro selen:<\/strong> Para o\u0159echy jsou jedn\u00edm z nejbohat\u0161\u00edch zdroj\u016f selenu \u2013 sta\u010d\u00ed j\u00edst 1-2 o\u0159echy denn\u011b, abyste pokryli denn\u00ed pot\u0159ebu.<\/p>\n\n\n\n

Probiotika – zdrav\u00e1 st\u0159eva, zdrav\u00fd imunitn\u00ed syst\u00e9m<\/h4>\n\n\n\n

Probiotika pom\u00e1haj\u00ed udr\u017eovat rovnov\u00e1hu st\u0159evn\u00ed mikrofl\u00f3ry, kter\u00e1 m\u00e1 p\u0159\u00edm\u00fd vliv na imunitu. Pravideln\u00fd p\u0159\u00edjem probiotik m\u016f\u017ee pomoci p\u0159edch\u00e1zet infekc\u00edm.<\/p>\n\n\n\n

Praktick\u00e9 rady pro dopln\u011bn\u00ed probiotik:<\/strong><\/p>\n\n\n\n

\u2022 Konzumujte fermentovan\u00e9 potraviny:<\/strong> Jogurty s \u017eiv\u00fdmi kulturami, kef\u00edr, kysan\u00e9 zel\u00ed a kimchi jsou p\u0159\u00edrodn\u00edmi zdroji probiotik. D\u011btem lze pod\u00e1vat kef\u00edrov\u00e9 n\u00e1poje s ovocnou p\u0159\u00edchut\u00ed.<\/p>\n\n\n\n

\u2022 P\u0159idejte probiotick\u00e9 dopl\u0148ky stravy:<\/strong> Pokud m\u00e1te probl\u00e9my s tr\u00e1ven\u00edm nebo \u010dast\u00fdmi infekcemi, zva\u017ete konzultaci s l\u00e9ka\u0159em ohledn\u011b dopln\u011bn\u00ed probiotik.<\/p>\n\n\n\n

Zdrav\u00fd \u017eivotn\u00ed styl jako z\u00e1klad<\/h4>\n\n\n\n

Pro podporu zdrav\u00ed v zim\u011b nesta\u010d\u00ed pouze konzumace vitam\u00edn\u016f a miner\u00e1l\u016f. Je d\u016fle\u017eit\u00e9 db\u00e1t i na dal\u0161\u00ed aspekty zdrav\u00e9ho \u017eivotn\u00edho stylu:<\/p>\n\n\n\n

\u2022 Dostatek sp\u00e1nku:<\/strong> Dosp\u011bl\u00ed by m\u011bli sp\u00e1t alespo\u0148 7-8 hodin, d\u011bti je\u0161t\u011b v\u00edce. Kvalitn\u00ed sp\u00e1nek pom\u00e1h\u00e1 regenerovat t\u011blo a posilovat imunitu.<\/p>\n\n\n\n

\u2022 Pravideln\u00fd pohyb:<\/strong> Fyzick\u00e1 aktivita podporuje cirkulaci krve a spr\u00e1vnou funkci imunitn\u00edho syst\u00e9mu. I v zim\u011b je dobr\u00e9 vyrazit na proch\u00e1zky, s\u00e1\u0148kov\u00e1n\u00ed nebo ly\u017eov\u00e1n\u00ed.<\/p>\n\n\n\n

\u2022 Spr\u00e1vn\u00fd pitn\u00fd re\u017eim:<\/strong> I v zim\u011b je t\u0159eba p\u00edt dostatek tekutin, aby byl organismus hydratovan\u00fd. Hork\u00e9 \u010daje s medem nebo citronem jsou vhodnou volbou.<\/p>\n\n\n\n

Dodr\u017eov\u00e1n\u00edm t\u011bchto z\u00e1sad m\u016f\u017eete pos\u00edlit imunitn\u00ed syst\u00e9m a zajistit, \u017ee zimn\u00ed obdob\u00ed prob\u011bhne bez zbyte\u010dn\u00fdch zdravotn\u00edch komplikac\u00ed.<\/p>\n\n\n\n

Zdroj<\/strong>: Vlado Ro\u0161ko (Ktor\u00e9 doplnky v\u00fd\u017eivy naozaj pot\u0159ebuje\u0161?)<\/sup><\/p>\n","protected":false},"excerpt":{"rendered":"

Zima je obdob\u00edm, kdy na\u0161e t\u011blo \u010del\u00ed vy\u0161\u0161\u00edmu riziku nachlazen\u00ed, ch\u0159ipek a dal\u0161\u00edch infekc\u00ed. Chladn\u00e9 po\u010das\u00ed, krat\u0161\u00ed dny a sn\u00ed\u017een\u00e1 hladina slune\u010dn\u00edho z\u00e1\u0159en\u00ed mohou v\u00e9st k oslaben\u00ed imunity. Proto je d\u016fle\u017eit\u00e9 nejen spr\u00e1vn\u011b se obl\u00e9kat a z\u016fstat aktivn\u00ed, ale tak\u00e9 zam\u011b\u0159it se na to, jak m\u016f\u017eeme svou stravu obohatit o kl\u00ed\u010dov\u00e9 vitam\u00edny a miner\u00e1ly, kter\u00e9 […]<\/p>\n","protected":false},"author":39,"featured_media":17742,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_breakdance_hide_in_design_set":false,"_breakdance_tags":"","footnotes":""},"categories":[51],"tags":[],"class_list":["post-17730","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spolecnost"],"acf":[],"_links":{"self":[{"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/posts\/17730","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/users\/39"}],"replies":[{"embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=17730"}],"version-history":[{"count":3,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/posts\/17730\/revisions"}],"predecessor-version":[{"id":17743,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/posts\/17730\/revisions\/17743"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/media\/17742"}],"wp:attachment":[{"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=17730"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=17730"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=17730"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}