{"id":5306,"date":"2024-07-01T03:40:05","date_gmt":"2024-07-01T00:40:05","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=5306"},"modified":"2024-07-22T03:57:52","modified_gmt":"2024-07-22T00:57:52","slug":"suplimente-dimineata-sau-seara-afla-cand-si-cum-se-iau-vitaminele-probioticele-si-mineralele-in-mod-corect","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/suplimente-dimineata-sau-seara-afla-cand-si-cum-se-iau-vitaminele-probioticele-si-mineralele-in-mod-corect\/","title":{"rendered":"Suplimente diminea\u021ba sau seara? Afl\u0103 c\u00e2nd \u0219i cum se iau vitaminele, probioticele \u0219i mineralele \u00een mod corect"},"content":{"rendered":"\n

Diminea\u021ba sau seara, \u00eenainte sau dup\u0103 mas\u0103? <\/strong><\/p>\n\n\n\n

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:\u00a0femeile \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. <\/strong><\/p>\n\n\n\n

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. <\/p>\n\n\n\n

\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. <\/p>\n\n\n\n

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\n\n\n

Care este diferen\u021ba dintre vitamine \u0219i minerale?<\/h2>\n\n\n\n

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\n\n\n

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

\u00a0Liposolubile<\/strong> \u2013 Vitaminele A, D, E \u0219i K se dizolv\u0103 \u00een gr\u0103sime \u0219i se acumuleaz\u0103 \u00een corp.<\/p>\n\n\n\n

\u00a0Hidrosolubile<\/strong> \u2013 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).<\/p>\n\n\n\n

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\n\n\n

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

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<\/strong>. <\/p>\n\n\n\n

Peste 10% dintre europeni sufer\u0103 de o deficien\u021b\u0103 sever\u0103 de vitamina D.<\/strong><\/p>\n\n\n\n

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\n\n

\n
\"\"<\/figure>\n<\/div>\n\n\n

C\u00e2nd \u0219i c\u00e2t timp se iau vitaminele pentru cele mai bune rezultate?<\/h2>\n\n\n\n

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\n\n\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\n\n\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\n\n\n

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

C\u00e2nd se iau vitaminele liposolubile (A, D, E \u0219i K)?<\/h3>\n\n\n\n

Este de preferat ca vitaminele A, D, E \u0219i K <\/a><\/strong>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\n\n\n

Vitamina D<\/strong>\u00a0sus\u021bine\u00a0absorb\u021bia calciului<\/strong><\/a>\u00a0\u00een intestine \u0219i mineralizarea osoas\u0103 normal\u0103, astfel c\u0103 de obicei acestea dou\u0103 sunt combinate \u00eentr-un supliment.<\/p>\n\n\n\n

C\u00e2nd se iau vitaminele hidrosolubile B \u0219i C?<\/h3>\n\n\n\n

\u00cen general, vitaminele hidrosolubile se\u00a0absorb 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\u00a0vitaminele 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. <\/p>\n\n\n\n

Vitamina C<\/a><\/strong>\u00a0stimuleaz\u0103 produc\u021bia de colagen a organismului \u0219i ajut\u0103 la\u00a0o mai bun\u0103 absorb\u021bie a fierului non-hem<\/strong>(provenit din surse vegetale), dar blocheaz\u0103 capacitatea corpului de a asimila cuprul.\u00a0Po\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\u00a0fier<\/strong>\u00a0cu cele de\u00a0calciu<\/strong>\u00a0sau cu alimente bogate \u00een calciu, deoarece \u00eei pot bloca absorb\u021bia.<\/p>\n\n\n\n

C\u00e2nd se iau vitaminele hidrosolubile B \u0219i C ?<\/h3>\n\n\n\n

Dozele mari<\/strong>\u00a0de 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\u00a0calciu<\/a><\/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. <\/p>\n\n\n\n

Acidul fitic, \u00eent\u00e2lnit \u00een nuci \u0219i semin\u021be, blocheaz\u0103 absorb\u021bia unor minerale, mai ales\u00a0fier, zinc \u0219i calciu<\/strong>, deci evit\u0103 s\u0103 le consumi \u00eempreun\u0103. <\/p>\n\n\n\n

Dac\u0103 iei doze mari de\u00a0zinc<\/strong>\u00a0pe 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\u00a0zinc \u0219i cupru<\/strong>.<\/p>\n\n\n

\n
\"\"<\/figure>\n<\/div>\n\n\n

C\u00e2nd se iau probioticele?<\/h3>\n\n\n\n

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\n\n\n

Potrivit unor studii,\u00a0probioticele<\/a> 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,\u00a0conteaz\u0103 mai mult s\u0103 iei probioticele constant, dec\u00e2t asocierea sau nu cu alimente<\/strong>. Verific\u0103 eticheta probioticelor tale pentru recomand\u0103ri specifice.<\/p>\n\n\n\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\n\n\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","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…<\/p>\n","protected":false},"author":19,"featured_media":5309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-produse-naturiste"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/07\/cand-si-cum-trebuie-sa-luam-vitaminele-si-suplimentele-alimentare-cover.jpg","yoast_head":"\nSuplimente diminea\u021ba sau seara? 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