{"id":521,"date":"2014-03-17T10:46:00","date_gmt":"2014-03-17T10:46:00","guid":{"rendered":"http:\/\/www.najbrzadijeta.com\/blog\/?p=521"},"modified":"2015-02-16T16:17:00","modified_gmt":"2015-02-16T16:17:00","slug":"namirnice-bogate-gvozdjem","status":"publish","type":"post","link":"https:\/\/najbrzadijeta.com\/blog\/namirnice-bogate-gvozdjem\/","title":{"rendered":"SVE Namirnice Bogate Gvozdjem na Jednom Mestu"},"content":{"rendered":"

Gvo\u017edje je esencijalni mineral koji je zaslu\u017ean za transport kiseonika u organizmu. Nedostatak ovog minerala prouzrokuje anemiju, dok hroni\u010dni nedostatak mo\u017ee da dovede do otkazivanja organa. Pogledajte\u00a0namirnice bogate gvozdjem<\/a> ovde.<\/p>\n

Anemija zna\u010di smanjenje crvenih krvnih zrnca usled nedostatka gvo\u017edja. Bez dovoljne koli\u010dine gvo\u017edja organizam ne mo\u017ee da proizvede dovoljno hemoglobina, substance u crvenim krvnim zrncima koja omogu\u0107ava preno\u0161enje kiseonika u tkiva. Kao rezultat, mo\u017eete se ose\u0107ati slabo, umorno i razdra\u017eljivo.<\/p>\n

\"hrana-bogata-gvozdjem\"<\/p>\n

Oko 20% \u017eena, od toga 50% trudnica, i oko 3% mu\u0161karaca nemaju dovoljnu koli\u010dinu gvozdja u organizmu. Nasuprot tome, prevelika koli\u010dina gvo\u017edja mo\u017ee da dovede do pove\u0107ane produkcije slobodnih radikala \u0161to mo\u017ee na o\u0161teti srce i jetru.<\/p>\n

Medjutim telo mo\u017ee samo da reguli\u0161e nivo gvo\u017edja u telu, tako da se predoziranje gvo\u017edjem de\u0161ava samo u slu\u010dajevima kada ljudi uzimaju ovaj mineral u velikim koli\u010dinama putem suplemenata.<\/p>\n

Gvo\u017edje iz prirodnih izvora, kao \u0161to je lista namirnica navedena dole, se smatra zdravom i sigurnom. Iako gvo\u017edje koje dolazi iz mesa se bolje apsorbuje (hem), gvo\u017e\u0111e iz biljaka (nehem) se bolje reguli\u0161e u\u00a0 telu i stvara manje \u0161tete.<\/p>\n

Tako da se opet vra\u0107amo na to da treba balansirati izmedju izvora namirnica.<\/p>\n

Trenutna preporu\u010dena dnevna doza ovog minerala je 18 miligrama (mg).<\/p>\n

Kako na\u0161e telo koristi gvo\u017edje?<\/b><\/h3>\n

Kada unesete ovaj mineral, telo ga apsorbuje putem gornjeg dela tankog creva.<\/p>\n

Postoje dve vrste gvo\u017edja, hem (izveden iz re\u010di hemoglobin) i nehem. Hem se mo\u017ee prona\u0107i u hrani kao \u0161to je crveno meso, riba i \u017eivina. Telo najvi\u0161e gvozdja apsorbuje iz hem izvora.<\/p>\n

Faktori koji uti\u010du na zadr\u017eavanje i apsorpciju gvo\u017edja?<\/b><\/h3>\n

– Najva\u017eniji faktor je trenutni nivo gov\u017edja. Nizak nivo \u0107e pove\u0107ati apsorpciju dok \u0107e visok nivo smanjiti apsorpciju. U proseku, telo apsorbuje oko 10-15% gvo\u017edja iz hrane.<\/p>\n

–\u00a0Vitamin C pove\u0107ava apsorpciju nehem gvo\u017edja za \u010dak 85%<\/p>\n

–\u00a0Proteini iz mesa<\/a> tako\u0111e pove\u0107avaju apsorpciju<\/p>\n

–\u00a0Neki proteini iz soje tako\u0111e<\/p>\n

–\u00a0Taninie, polifenoli i oksalati koji se mogu prona\u0107i u \u010daju i kafi mogu da smanje apsorpciju ne-hem gvo\u017edja za \u010dak 65%. Dok crni \u010daj smanjuje apsorpciju vi\u0161e od zelenog \u010daja i kafe.<\/p>\n

–\u00a0Kalcijum i polifenoli koji se nalaze u mahunarkama, \u010dokoladi i integralnim \u017eitaricama mogu da dovedu do smanjenja apsorpcije.<\/p>\n

–\u00a0Kalcijum, mleko, pi\u0107a koja sadr\u017ee kofein mogu da pobolj\u0161aju apsorpciju proteina iz suplemenata<\/p>\n

–\u00a0Namirnice sa visokim sadr\u017eajem vlakana kao \u0161to je povr\u0107e, mekinje ili integralne \u017eitarice tako\u0111e pobolj\u0161avaju apsorpciju gvo\u017edja iz suplemenata<\/p>\n

Rizi\u010dne grupe ljudi koje mogu da pate od manjkA gvo\u017e\u0111a<\/b><\/h3>\n

\u017dene koje imaju menstruaciju<\/strong> \u2013Zbog gubitka krvi pove\u0107ava se rizik od manjka gvo\u017edja u telu<\/p>\n

Trudnice i dojilje<\/strong> \u2013 razvoj fetusa zahteva veliku koli\u010dinu gvo\u017edja, tako\u0111e se i ve\u0107a koli\u010dina gvo\u017edja izbugi tokom dojenja<\/p>\n

Mala deca i starija odoj\u010dad<\/strong><\/p>\n

Ljudi sa manjkom vitamina A<\/strong> \u2013 ovaj vitamin znatno poma\u017ee u apsorpciji gvo\u017edja<\/p>\n

Osobe se bubre\u017enim tegobama<\/strong>, posebno oni koje su na dijalizi. To se de\u0161ava usled nemogu\u0107nosti bubrega da proizvede dovoljne koli\u010dine hormona eritropoetina koje je va\u017ean za stvaranje crvenih krvnih \u0107elija, i samim tim za zadr\u017eavanje gvo\u017edja.<\/p>\n

Ljudi koji pate od gastrointestinalnog poreme\u0107aja<\/strong> kao \u0161to je \u010dir ili proliv mo\u017ee smanjiti apsorpciju gvo\u017edja<\/p>\n

 <\/p>\n

Dole se nalazi lista namirnica koje u sebi sadr\u017ee ve\u0107u koli\u010dinu gvo\u017edja i koje bi trebali da uvrstite u svakodnevnu ishranu.<\/strong><\/p>\n

*Iznosi su prikazani u odnosu na 100 grama<\/span> date namirnice, osim za jaja, \u017eitarice, mekinje<\/em><\/p>\n

Sadr\u017eaj gvo\u017edja po namirnicama:<\/b><\/h3>\n

<\/a>TOP 15 svakodnevnih namirnica bogate gvo\u017edjem<\/span><\/b><\/p>\n

    \n
  1. \u00a0Jetra\u00a0\u2013\u00a0 23 mg (129% PDU)<\/b><\/li>\n
  2. \u017ditarice oboga\u0107ene gvo\u017edjem<\/b> (pogledajte etiketu na ambala\u017ei) \u2013 jedna \u0161olja 4,5-18 mg<\/li>\n
  3. \u00a0<\/b>Crna \u010dokolada i kakao u prahu<\/b> \u2013 17 mg (97% PDU)<\/li>\n
  4. \u00a0<\/b>Semenke bundeve<\/b> \u2013 15 mg (83%)<\/li>\n
  5. \u00a0<\/b>Orasi, kikiriki, le\u0161nici, badem<\/b> \u2013 6,1 mg (34% PDU)<\/li>\n
  6. \u00a0<\/b>Pasulj i mahunarke<\/b> \u2013 3,7 mg (21% PDU)<\/li>\n
  7. \u00a0<\/b>Suve kajsije<\/b> \u2013 6,3 mg (35% PDU)<\/li>\n
  8. \u00a0<\/b>\u0160ljive<\/b> \u2013 3,5 mg (20% PDU)<\/li>\n
  9. \u00a0<\/b>Tamno li\u0161\u0107e kao \u0161to je spana\u0107<\/b> \u2013 3,6 mg (20% PDU) <\/b><\/li>\n
  10. \u00a0<\/b>Arti\u010doke<\/b> \u2013 3,4 mg (19% PDU)<\/li>\n
  11. <\/b>\u00a0Mekinje <\/b>(pola \u0161olje) \u2013 3 mg (16% PDU)<\/li>\n
  12. <\/b>\u00a0Tofu<\/b> \u2013 2,7 mg (15% PDU)<\/li>\n
  13. \u00a0<\/b>Tuna plava<\/b> \u2013 1,3 mg (7% PDU) <\/b><\/li>\n
  14. <\/b>\u00a0\u017dumance jajeta <\/b>(jedno) \u2013 0,6 mg (3,5% PDU)<\/li>\n
  15. \u00a0<\/b>Kikiriki puter (2 supene ka\u0161ike) <\/b>\u2013 0,6 mg (3,5% PDU)<\/li>\n<\/ol>\n

    Vo\u0107e i povr\u0107e (nehem)<\/strong><\/h3>\n
      \n
    1. Arti\u010doke \u2013 3,4 mg (19% PDU)<\/li>\n
    2. Melasa \u2013 4,7 mg (26% PDU)<\/li>\n
    3. Suve kajsije \u2013 6,3 mg (35% PDU)<\/li>\n
    4. \u0160ljive \u2013 3,5 mg (20% PDU)<\/li>\n
    5. Suvo gro\u017edje \u2013 1,9 mg (10%)<\/li>\n<\/ol>\n

      Meso (hem)<\/strong><\/h3>\n
        \n
      1. Govedje pe\u010denje \u2013 2,9 mg (16% PDU)<\/li>\n
      2. \u0106ure\u0107e meso \u2013 2,3 mg (13% PDU)<\/li>\n
      3. Pile\u0107i bataci \u2013 1,3 mg (7% PDU)<\/li>\n
      4. Pile\u0107e grudi \u2013 1 mg (6% PDU)<\/li>\n
      5. Tuna plava \u2013 1,3 mg (7% PDU)<\/li>\n
      6. Pork chop \u2013 0,9 mg (5% PDU)<\/li>\n
      7. Bela tuna \u2013 1 mg\u00a0 (5% PDU)<\/li>\n
      8. Kozice \u2013 3,1 mg (17% PDU)<\/li>\n<\/ol>\n

        Izvor 1<\/p>\n

        Testirajte se i Saznajte Idealan Program Ishrane za Vas.<\/strong><\/a><\/p>\n

        Ukoliko Vam se svideo ovaj tekst, mnogo bi mi zna\u010dilo ukoliko biste ga podelili sa nekim na Google Plus : )<\/p>\n","protected":false},"excerpt":{"rendered":"

        Gvo\u017edje je esencijalni mineral koji je zaslu\u017ean za transport kiseonika u organizmu. Nedostatak ovog minerala prouzrokuje anemiju, dok hroni\u010dni nedostatak mo\u017ee da dovede do otkazivanja organa. Pogledajte\u00a0namirnice bogate gvozdjem ovde. Anemija zna\u010di smanjenje crvenih krvnih zrnca usled nedostatka gvo\u017edja. Bez dovoljne koli\u010dine gvo\u017edja organizam ne mo\u017ee da proizvede dovoljno hemoglobina, substance u crvenim krvnim zrncima […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7,3],"tags":[],"class_list":["post-521","post","type-post","status-publish","format-standard","hentry","category-metabolizam","category-zdrava-ishrana"],"yoast_head":"\nSVE Namirnice Bogate Gvozdjem na Jednom Mestu<\/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:\/\/najbrzadijeta.com\/blog\/namirnice-bogate-gvozdjem\/\" \/>\n<meta property=\"og:locale\" content=\"sr_RS\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SVE Namirnice Bogate Gvozdjem na Jednom Mestu\" \/>\n<meta property=\"og:description\" content=\"Gvo\u017edje je esencijalni mineral koji je zaslu\u017ean za transport kiseonika u organizmu. Nedostatak ovog minerala prouzrokuje anemiju, dok hroni\u010dni nedostatak mo\u017ee da dovede do otkazivanja organa. Pogledajte\u00a0namirnice bogate gvozdjem ovde. Anemija zna\u010di smanjenje crvenih krvnih zrnca usled nedostatka gvo\u017edja. 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