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Nega in zdravje

Vitamini

Zakaj vitamini?

Vitamini so nujno potrebni za optimalen razvoj in zdravje vsakega organizma. Vitamini spadajo v skupino mikronutrientov, ki za razliko od makronutrientov (beljakovine, maščobe, ogljikovi hidrati) nimajo hranilne vrednosti. Ker telo vitaminov ne more sintetizirati iz osnovnih hranil jih je potrebno v telo v zadostni količini vnesti s hrano.  

Kako delimo vitamine?

Vitamine delimo v dve skupini; na tiste, ki so topni v vodi in na tiste, ki so topni v maščobi. Značilnost maščobo-topnih vitaminov (A,D,E in K) je, da za prehod iz prebavil v kri potrebujejo maščobo. Kadar jih zaužijemo preveč se hranijo v jetrih in maščobi. Pri izredno povečanem vnosu lahko pride tudi do zastrupitve. Vodo-topni vitamini (B in C) se izločajo z urinom zato je možnost zastrupitve zelo majhna.
Ker se vitamina B in C ne shranjujeta v tkivih lahko hitreje pride do pomanjkanja, zato je potrebno paziti na zadosten vnos.

Kako naše telo pridobi vitamine?

Za primeren vnos vitaminov najbolje poskrbimo z raznovrstno prehrano. Do pomanjkanja najpogosteje pride pri dolgotrajni enolični prehrani. Potreba po vitaminih se lahko med posamezniki precej razlikuje glede na življenjsko obdobje, nosečnost, zdravje in telesno aktivnost.

Za dnevni vnos vitaminov je določena referenčna vrednost. Na prehranskih dopolnilih jo boste našli označeno kot PDV ali RDA in je najpogosteje izražena v odstotkih. Za posamezni vitamin je podan podatek v kakšnem deležu je zastopan v prehranskem dopolnilu, glede na referenčno vrednost. Referenčne vrednosti pa se razlikujejo glede na starostne skupine in ne vključujejo posameznikov s posebnimi potrebami.  Po definiciji so vrednosti izračunane tako, da pokrivajo potrebe 98% zdravih posameznikov. Že pri rednem pitju alkohola in kajenju se potrebe po vitaminih povečajo.

V večji meri se zanašajte na pestro prehrano, ki naj bo čim bolj sveža. Ob posameznih situacijah pa se lahko poslužujete tudi prehranskih dopolnil. Le ta naj bodo kvalitetna. Primeri: Vitamin D v zimskem času in dvoranski športniki preko celega leta, B kompleks pri močno povečani telesni aktivnosti, folna kislina pri nosečnicah, B12 pri strogih vegeerijancih…

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