{"id":22164,"date":"2024-05-16T15:39:40","date_gmt":"2024-05-16T12:39:40","guid":{"rendered":"https:\/\/sanovita.ro\/blog\/?p=22164"},"modified":"2024-05-16T15:39:40","modified_gmt":"2024-05-16T12:39:40","slug":"ghid-suplimente-alimentare","status":"publish","type":"post","link":"https:\/\/beta.sanovita.ro\/blog\/ghid-suplimente-alimentare\/","title":{"rendered":"Suplimente diminea\u021ba sau seara? Afl\u0103 c\u00e2nd \u0219i cum se iau vitaminele, probioticele \u0219i mineralele \u00een mod corect"},"content":{"rendered":"
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Diminea\u021ba sau seara, \u00eenainte sau dup\u0103 mas\u0103? Sunt cele mai comune \u00eentreb\u0103ri despre administrarea corect\u0103 a suplimentelor alimentare, at\u00e2t de binevenite pentru a completa nutri\u021bia adul\u021bilor \u0219i a copiilor, asigur\u00e2nd substan\u021bele hr\u0103nitoare de care corpul are nevoie. \u00cen special anumite categorii de persoane beneficiaz\u0103 de propriet\u0103\u021bile lor: femeile \u00eens\u0103rcinate sau care al\u0103pteaz\u0103, persoanele cu deficien\u021be nutri\u021bionale sau cu boli care determin\u0103 o absorb\u021bie insuficient\u0103 a nutrien\u021bilor, veganii \u0219i vegetarienii. [1]<\/strong><\/p>\n

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Modul corect de administrare a suplimentelor alimentare difer\u0103 de la un supliment la altul \u0219i nu \u021bine doar de momentul zilei, ci \u0219i de asocierile \u00eentre suplimente sau de ce alegi s\u0103 m\u0103n\u00e2nci. \u00cen acest articol \u00ee\u021bi vom prezenta cum \u0219i c\u00e2nd se iau diferitele vitamine ca vitamina D, vitaminele B, c\u00e2t \u0219i probioticele \u0219i mineralele precum magneziu, fierul \u0219i zincul. Pentru a \u00een\u021belege de ce administrarea vitaminelor \u0219i mineralelor este mai bun\u0103 \u00een anumite momente ale zilei, vom discuta \u0219i despre diferen\u021bele dintre acestea \u0219i gradul lor de absorb\u021bie.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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Care este diferen\u021ba dintre vitamine \u0219i minerale?<\/h2>\n<\/div>\n<\/div>\n
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Vitaminele<\/strong> sunt substan\u021be organice folosite de organism pentru a \u00eendeplini diferite func\u021bii. \u00cen general, acestea trebuie procurate din alimenta\u021bie sau suplimente, majoritatea neput\u00e2nd fi sintetizate de corp.<\/p>\n

Exist\u0103 dou\u0103 categorii de vitamine:<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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<\/i> Liposolubile – Vitaminele A, D, E \u0219i K se dizolv\u0103 \u00een gr\u0103sime \u0219i se acumuleaz\u0103 \u00een corp.<\/span><\/p>\n

<\/i> Hidrosolubile – Pentru a fi absorbite, trebuie dizolvate \u00een ap\u0103. Nu pot fi depozitate de organism, iar dac\u0103 nu sunt folosite se elimin\u0103 prin urin\u0103. \u00cen aceast\u0103 categorie intr\u0103 vitamina C \u0219i vitaminele din complexul B: B1 (tiamin\u0103), B2 (riboflavin\u0103), B3 (niacin\u0103), B5 (acid pantotenic), B6 (piridoxin\u0103), B7 (biotin\u0103), B9 (folat), B12 (cobalamin\u0103).<\/span><\/p>\n<\/div>\n<\/div>\n

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Mineralele<\/strong> sunt elemente anorganice din ap\u0103 \u0219i sol, absorbite de plante sau consumate de animale. Exemple: calciu, sodiu, magneziu, potasiu, cupru, iod, zinc etc. [2]<\/p>\n

Pe l\u00e2ng\u0103 vitamine \u0219i minerale, suplimentele alimentare pot con\u021bine \u0219i extracte din plante (echinacea, soc, ghimbir, cimbru, ment\u0103 etc.), aminoacizi, enzime, probiotice, antioxidan\u021bi sau al\u021bi nutrien\u021bi folositori pentru organism.<\/p>\n

Suplimentele pot ajuta corpul s\u0103 fac\u0103 fa\u021b\u0103 anumitor boli, perioadelor mai solicitante sau anumitor condi\u021bii de mediu, cum ar fi lipsa soarelui. De exemplu, deficien\u021ba de vitamina D este des \u00eent\u00e2lnit\u0103 la persoanele din Europa \u0219i Orientul Mijlociu. Aproximativ 20% din popula\u021bia Europei de Nord, 30-60% din Europa de Vest, Sud \u0219i Est \u0219i p\u00e2n\u0103 la 80% din popula\u021bia Orientului Mijlociu se confrunt\u0103 cu aceast\u0103 problem\u0103. Peste 10% dintre europeni sufer\u0103 de o deficien\u021b\u0103 sever\u0103 de vitamina D. [3] Cantitatea insuficient\u0103 de vitamina D pune \u00een pericol s\u0103n\u0103tatea oaselor, problem\u0103 sensibil\u0103 mai ales la v\u00e2rste \u00eenaintate.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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C\u00e2nd \u0219i c\u00e2t timp se iau vitaminele pentru cele mai bune rezultate?<\/h2>\n<\/div>\n<\/div>\n
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Pentru a fi siguri c\u0103 ne putem bucura de toate beneficiile administr\u0103rii de vitamine \u0219i minerale trebuie s\u0103 ne asigur\u0103m c\u0103 organismul absoarbe eficient aceste suplimente.<\/p>\n

Gradul de absorb\u021bie a nutrien\u021bilor din suplimentele alimentare variaz\u0103 \u00een func\u021bie de surse, de s\u0103n\u0103tatea sistemului digestiv al persoanei respective, de nivelul de stres, de momentul \u00een care sunt luate, diminea\u021ba sau seara<\/strong>, \u0219i de interac\u021biunile cu alte substan\u021be \u0219i alimente.<\/p>\n

Printre produsele care \u00eempiedic\u0103 absorb\u021bia optim\u0103 a vitaminelor \u0219i mineralelor sau accelereaz\u0103 pierderea lor se num\u0103r\u0103 alcoolul<\/strong>, cofeina<\/strong> \u0219i unele medicamente<\/strong>. Pe de alt\u0103 parte, exist\u0103 factori care influen\u021beaz\u0103 pozitiv absorb\u021bia nutrien\u021bilor din suplimentele alimentare.<\/p>\n

Iat\u0103 c\u00e2teva recomand\u0103ri pentru a maximiza absorb\u021bia vitaminelor \u0219i mineralelor:<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n

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C\u00e2nd se iau vitaminele liposolubile (A, D, E \u0219i K)?<\/h3>\n<\/div>\n<\/div>\n
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Este de preferat ca vitaminele A, D, E \u0219i K s\u0103 fie luate la o mas\u0103 care con\u021bine \u0219i gr\u0103simi (avocado, nuci, ulei de m\u0103sline, somon etc.), pentru a facilita absorb\u021bia lor.<\/p>\n

Vitamina D<\/strong> sus\u021bine absorb\u021bia calciului<\/strong> \u00een intestine \u0219i mineralizarea osoas\u0103 normal\u0103, astfel c\u0103 de obicei acestea dou\u0103 sunt combinate \u00eentr-un supliment. [4]<\/p>\n

Pentru a men\u021bine s\u0103n\u0103tatea sistemului osos, jeleurile Sanovita Wellness<\/a> concentreaz\u0103 nutrien\u021bi esen\u021biali ca vitamina D3, nu con\u021bin zah\u0103r \u0219i sunt u\u0219or de administrat.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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C\u00e2nd se iau vitaminele hidrosolubile B \u0219i C?<\/h3>\n<\/div>\n<\/div>\n
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\u00cen general, vitaminele hidrosolubile se absorb cel mai bine pe stomacul gol<\/strong>, deci le po\u021bi lua diminea\u021ba, cu 30 de minute \u00eenainte s\u0103 m\u0103n\u00e2nci sau la 2 ore dup\u0103 mas\u0103. \u00cen special vitaminele B2, B6 \u0219i B12 \u00ee\u021bi ofer\u0103 energie \u0219i \u00eembun\u0103t\u0103\u021besc dispozi\u021bia<\/strong>, a\u0219a c\u0103 \u00ee\u021bi recomand\u0103m s\u0103 \u00ee\u021bi \u00eencepi ziua cu ele. [5]<\/p>\n

Vitamina C<\/strong> stimuleaz\u0103 produc\u021bia de colagen a organismului \u0219i ajut\u0103 la o mai bun\u0103 absorb\u021bie a fierului non-hem<\/strong>(provenit din surse vegetale), dar blocheaz\u0103 capacitatea corpului de a asimila cuprul. [6] Po\u021bi lua suplimentele de fier cu ap\u0103 sau chiar suc de portocale<\/strong>, care ajut\u0103 absorb\u021bia datorit\u0103 con\u021binutului ridicat de vitamina C. Evit\u0103 s\u0103 combini suplimentele de fier<\/strong> cu cele de calciu<\/strong> sau cu alimente bogate \u00een calciu, deoarece \u00eei pot bloca absorb\u021bia.<\/p>\n

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C\u00e2nd se iau vitaminele hidrosolubile B \u0219i C?<\/h3>\n<\/div>\n<\/div>\n
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Dozele mari<\/strong> de minerale \u201econcureaz\u0103\u201d la absorb\u021bie, a\u0219a c\u0103 nu lua \u00een acela\u0219i timp suplimente de calciu, zinc \u0219i magneziu. De exemplu, dac\u0103 iei diminea\u021ba un supliment cu calciu<\/strong>, este bine ca alte suplimente cu multivitamine sau minerale s\u0103 fie luate mai t\u00e2rziu. De preferat este s\u0103 le iei la mas\u0103 sau la gust\u0103ri. [7]<\/p>\n

Acidul fitic, \u00eent\u00e2lnit \u00een nuci \u0219i semin\u021be, blocheaz\u0103 absorb\u021bia unor minerale, mai ales fier, zinc \u0219i calciu<\/strong>, deci evit\u0103 s\u0103 le consumi \u00eempreun\u0103. [8]<\/p>\n

Dac\u0103 iei doze mari de zinc<\/strong> pe termen lung (>50 mg\/ zi timp de 10 s\u0103pt\u0103m\u00e2ni sau mai mult), poate ap\u0103rea o deficien\u021b\u0103 de cupru. O solu\u021bie ar fi suplimentele care combin\u0103 zinc \u0219i cupru<\/strong>. [9]<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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C\u00e2nd se iau probioticele?<\/h3>\n<\/div>\n<\/div>\n
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Probioticele<\/strong> con\u021bin microorganisme vii (de exemplu, Lactobacillus sau Bifidobacterium), care sus\u021bin activitatea bacteriilor s\u0103n\u0103toase din intestin. \u00cen cazul acestora, conteaz\u0103 ca microorganismele s\u0103 ajung\u0103 \u0219i s\u0103 r\u0103m\u00e2n\u0103 vii \u00een tractul digestiv.<\/p>\n

Potrivit unor studii [10], probioticele au avut cea mai mare eficien\u021b\u0103 luate la o mas\u0103 sau cu 30 de minute \u00eenainte de o mas\u0103 care a inclus \u0219i gr\u0103simi<\/strong>. Totu\u0219i, conteaz\u0103 mai mult s\u0103 iei probioticele constant, dec\u00e2t asocierea sau nu cu alimente<\/strong>. [11] Verific\u0103 eticheta probioticelor tale pentru recomand\u0103ri specifice.<\/p>\n

Asigur\u0103-te c\u0103 depozitezi suplimentele \u00een condi\u021bii optime<\/strong>, conform instruc\u021biunilor de pe ambalaj. P\u0103streaz\u0103-le \u00eentr-un loc r\u0103coros, uscat, departe de razele directe ale soarelui.<\/p>\n

Dac\u0103 nu vrei s\u0103 ai grija combin\u0103rii optime a vitaminelor \u0219i mineralelor, po\u021bi apela la complexele special create<\/strong>, care selecteaz\u0103 cele mai bune substan\u021be pentru nevoi diverse: concentrare, imunitate, \u00eempotriva durerilor de g\u00e2t, a senza\u021biei de grea\u021b\u0103 \u0219i a v\u0103rs\u0103turilor.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Diminea\u021ba sau seara, \u00eenainte sau dup\u0103 mas\u0103? Sunt cele mai comune \u00eentreb\u0103ri despre administrarea corect\u0103 a suplimentelor alimentare, at\u00e2t de binevenite pentru a completa nutri\u021bia adul\u021bilor \u0219i a copiilor, asigur\u00e2nd substan\u021bele hr\u0103nitoare de care corpul are nevoie. \u00cen special anumite categorii de persoane beneficiaz\u0103 de propriet\u0103\u021bile lor: femeile \u00eens\u0103rcinate sau care al\u0103pteaz\u0103, persoanele cu deficien\u021be […]<\/p>\n","protected":false},"author":38,"featured_media":22165,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1121],"tags":[],"class_list":{"0":"post-22164","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ghid-de-nutritie"},"yoast_head":"\nSuplimente diminea\u021ba sau seara? Afl\u0103 c\u00e2nd \u0219i cum se iau vitaminele, probioticele \u0219i mineralele \u00een mod corect – Zi de zi mai bine - SanoVita<\/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:\/\/beta.sanovita.ro\/blog\/ghid-suplimente-alimentare\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Suplimente diminea\u021ba sau seara? Afl\u0103 c\u00e2nd \u0219i cum se iau vitaminele, probioticele \u0219i mineralele \u00een mod corect – Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"Diminea\u021ba sau seara, \u00eenainte sau dup\u0103 mas\u0103? 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