{"id":8273,"date":"2022-01-18T13:48:22","date_gmt":"2022-01-18T13:48:22","guid":{"rendered":"https:\/\/jurmed.ro\/pacienti\/?p=8273"},"modified":"2022-01-18T13:48:22","modified_gmt":"2022-01-18T13:48:22","slug":"surse-de-vitamine","status":"publish","type":"post","link":"https:\/\/jurmed.ro\/pacienti\/surse-de-vitamine\/","title":{"rendered":"Vitaminele \u0219i rolul lor \u00een organism. Surse de vitamine la care nu te-ai fi g\u00e2ndit"},"content":{"rendered":"<p style=\"text-align: justify\">Cu to\u021bii \u0219tim probabil c\u0103 citricele sunt o foarte bun\u0103 surs\u0103 de vitamina C \u0219i c\u0103 pentru un aport optim de vitamina D trebuie s\u0103 ne expunem la soare, \u00eens\u0103 exist\u0103 \u0219i numeroase alte surse de vitamine la care nu ne-am fi g\u00e2ndit; spre exemplu, dintr-un m\u0103nunchi de broccoli ne putem lua doza zilnic\u0103 necesar\u0103 de vitamina C.<\/p>\n<p style=\"text-align: justify\">Cu toate acestea, sursele de vitamine ale unui adult nu se rezum\u0103 doar la alimenta\u021bie. La aceasta se pot ad\u0103uga suplimentele alimentare administrate la nevoie, cum este cazul vitaminei D \u00een sezonul rece, c\u00e2nd expunerea la soare este limitat\u0103. Dar se pot ad\u0103uga \u0219i unele surse de care nu suntem neap\u0103rat con\u0219tien\u021bi. Spre exemplu, \u0219tia\u021bi c\u0103 b\u0103uturile energizante, pe l\u00e2ng\u0103 cofein\u0103, con\u021bin \u0219i mai multe tipuri de vitamina B?<\/p>\n<p style=\"text-align: justify\"><strong>Complexul de vitamine B \u00een b\u0103uturile energizante<\/strong><\/p>\n<p style=\"text-align: justify\">B\u0103uturile energizante ac\u021bioneaz\u0103 ca un stimulator al sistemul nervos central \u0219i al anduran\u021bei fizice nu doar datorit\u0103 con\u021binutului de cofein\u0103, ci \u0219i pentru c\u0103 sunt \u00eembog\u0103\u021bite, de obicei, cu diferite tipuri de vitamina B, \u00een cantit\u0103\u021bi variabile. Multe dintre vitaminele B particip\u0103 procesul de producere a energiei, de\u0219i ele \u00eensele nu sunt metabolizate, neav\u00e2nd valoare energetic\u0103. Totu\u0219i, deoarece sunt componente critice pentru producerea energiei, ele sunt adesea incluse \u00een b\u0103uturile energizante.<\/p>\n<p style=\"text-align: justify\">\u201c<em>Vitaminele din complexul B contribuie la reducerea st\u0103rilor de oboseal\u0103 \u0219i extenuare, av\u00e2nd rol de reglare a func\u021biilor organismului supus activit\u0103\u021bilor fizice \u0219i psihice solicitante. Pu\u021bini dintre noi \u0219tiu care este aportul zilnic optim pentru fiecare tip de vitamin\u0103 din complexul B pentru buna func\u021bionare a organismului, dar \u0219i c\u0103 exist\u0103 efecte secundare asociate at\u00e2t cu deficitul, c\u00e2t \u0219i cu excesul acestora<\/em>\u201d potrivit lui \u0218erban Damian, doctor specializat \u00een nutri\u021bie sportiv\u0103.<\/p>\n<p style=\"text-align: justify\"><a href=\"https:\/\/jurmed.ro\/pacienti\/wp-content\/uploads\/sites\/3\/2022\/01\/Surse-de-vitamine-B-la-care-nu-te-ai-fi-gandit.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-8275\" src=\"https:\/\/jurmed.ro\/pacienti\/wp-content\/uploads\/sites\/3\/2022\/01\/Surse-de-vitamine-B-la-care-nu-te-ai-fi-gandit-300x263.jpg\" alt=\"\" width=\"300\" height=\"263\" srcset=\"https:\/\/jurmed.ro\/pacienti\/wp-content\/uploads\/sites\/3\/2022\/01\/Surse-de-vitamine-B-la-care-nu-te-ai-fi-gandit-300x263.jpg 300w, https:\/\/jurmed.ro\/pacienti\/wp-content\/uploads\/sites\/3\/2022\/01\/Surse-de-vitamine-B-la-care-nu-te-ai-fi-gandit.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>Iat\u0103 care sunt principalele tipuri de vitamina B care se reg\u0103sesc \u00een compozi\u021bia b\u0103uturilor energizante \u0219i care este rolul acestor vitamine \u00een organism<sup>1<\/sup>.<\/p>\n<p style=\"text-align: justify\"><strong>Vitamina B2 (riboflavina)<\/strong><\/p>\n<p style=\"text-align: justify\">Rolul riboflavinei \u00een organism este de catalizator pentru transferul chimic de electroni, func\u021bion\u00e2nd ca antioxidant \u0219i adjuvant \u00een procesele de descompunere a alimentelor \u0219i de absorb\u021bie a nutrien\u021bilor, precum \u0219i \u00een men\u021binerea s\u0103n\u0103t\u0103\u021bii \u021besuturilor.<\/p>\n<p style=\"text-align: justify\">Riboflavina este distribuit\u0103 pe scar\u0103 larg\u0103 \u00een toate celulele vegetale \u0219i animale, dar exist\u0103 foarte pu\u0163ine surse de alimenta\u021bie bogate \u00een aceast\u0103 vitamin\u0103. Absorb\u021bia riboflavinei este limitat\u0103, chiar \u0219i atunci c\u00e2nd este administrat\u0103 \u00een doze mari.<\/p>\n<p style=\"text-align: justify\"><strong>Vitamina B3 (niacina)<\/strong><\/p>\n<p style=\"text-align: justify\">Vitamina B3 mai este cunoscut\u0103 sub denumirea de niacin\u0103 sau de acid nicotinic, fiind esen\u021bial\u0103 pentru s\u0103n\u0103tatea pielii, p\u0103rului, ochilor, precum \u0219i \u00een sus\u021binerea sistemului nervos \u0219i a func\u021biilor multor enzime. Aportul constant de vitamina B3 este esen\u021bial, deoarece aceasta nu poate fi stocat\u0103 \u00een organism pentru a fi utilizat\u0103 la nevoie. Doza zilnic\u0103 de vitamina B3 recomandat\u0103 pentru adul\u021bi este de 14-16 mg \/ zi \u0219i doar c\u00e2nd a fost utilizat\u0103 \u00een doze extrem de mari a fost asociat\u0103 ocazional cu anomalii ale func\u021biei hepatice sau chiar cu rezisten\u021b\u0103 la insulin\u0103.<\/p>\n<p style=\"text-align: justify\"><strong>Vitamina B5 (acid pantotenic)<\/strong><\/p>\n<p style=\"text-align: justify\">Acidul pantotenic este singurul care se reg\u0103se\u0219te \u00een form\u0103 natural\u0103 \u00een alimente, fiind inclus \u00een lista de substan\u021be care pot fi utilizate \u00een produc\u021bia de alimente pentru anumite nevoi nutri\u021bionale, dar \u0219i \u00een suplimentele alimentare, deoarece contribuie la metabolizarea acizilor gra\u0219i \u0219i a carbohidra\u021bilor.<\/p>\n<p style=\"text-align: justify\">\u00cen r\u00e2ndul adul\u021bilor, aportul mediu adecvat de acid pantotenic variaz\u0103 \u00eentre 3 \u0219i 12 mg\/zi.<\/p>\n<p style=\"text-align: justify\"><strong>Vitamina B6 (piridoxina)<\/strong><\/p>\n<p style=\"text-align: justify\">Piridoxina joac\u0103 un rol esen\u021bial \u00een metabolismul multor aminoacizi, iar deficien\u021ba acesteia poate genera \u00eent\u00e2rzierea cre\u0219terii, acrodinie, alopecie, modific\u0103ri ale scheletului, anemie, dar \u0219i modific\u0103ri ale neurotransmi\u021b\u0103torilor (cum ar fi dopamina, serotonina, noradrenalina, triptamina, tiramina, histamina, GABA \u0219i taurina), afect\u00e2nd func\u021biile creierului.<\/p>\n<p style=\"text-align: justify\"><strong>Vitamina B12 (cobalamina)<\/strong><\/p>\n<p style=\"text-align: justify\">Vitamina B12 sprijin\u0103 func\u021bionarea celulelor nervoase, ajut\u0103 la formarea de globule ro\u0219ii \u0219i este esen\u021bial\u0103 \u00een sinteza ADN-ului.<\/p>\n<p style=\"text-align: justify\">Pentru adul\u021bi, un aport zilnic optim de cobalamina este de 2,4 \u00b5g, \u00eens\u0103 studiile arat\u0103 c\u0103 nici supradozajul care dep\u0103\u0219e\u0219te 1-5 mg de vitamina B12 nu prezint\u0103 toxicitate sau alte efecte adverse. Deficitul de vitamina B12, \u00eens\u0103, a fost asociat cu tulbur\u0103ri autoimune, anomalii hematologice, complica\u021bii neurologice (parestezie, pierderi de memorie etc).<\/p>\n<p style=\"text-align: justify\">O b\u0103utur\u0103 energizant\u0103 de calitate con\u021bine aproape 90% ap\u0103, restul reprezent\u00e2nd zah\u0103r granulat, cofein\u0103, \u0219i complexul de vitamine B, la care se adaug\u0103 uneori aminoacizi esen\u021biali pentru men\u021binerea tonusului, acid citric, arom\u0103 \u0219i regulator de aciditate, f\u0103r\u0103 adaos de conservan\u021bi.<\/p>\n<p style=\"text-align: justify\">Cu toate c\u0103 un adult s\u0103n\u0103tos poate consuma \u00een siguran\u021b\u0103 echivalentul a cinci b\u0103uturi energizante la 250 ml<sup>2<\/sup>, unii produc\u0103tori de b\u0103uturi energizante cred cu t\u0103rie c\u0103 modera\u021bia \u0219i echilibrul sunt esen\u021biale pentru p\u0103strarea st\u0103rii de bine \u0219i recomand\u0103 consumul a nu mai mult de o b\u0103utur\u0103 energizant\u0103 pe zi.<\/p>\n<p style=\"text-align: justify\">\n","protected":false},"excerpt":{"rendered":"<p>Cu to\u021bii \u0219tim probabil c\u0103 citricele sunt o foarte bun\u0103 surs\u0103 de vitamina C \u0219i c\u0103 pentru un aport optim de vitamina D trebuie s\u0103 ne expunem la soare, \u00eens\u0103 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":8274,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8273","post","type-post","status-publish","format-standard","has-post-thumbnail","category-stiri-noutati"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vitaminele \u0219i rolul lor \u00een organism. 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