{"id":213,"date":"2025-11-28T07:40:23","date_gmt":"2025-11-28T07:40:23","guid":{"rendered":"https:\/\/thefootballbrain.ro\/blog\/?p=213"},"modified":"2025-11-28T07:41:55","modified_gmt":"2025-11-28T07:41:55","slug":"vitamine-si-mineralepartea-ii","status":"publish","type":"post","link":"https:\/\/thefootballbrain.ro\/blog\/2025\/11\/28\/vitamine-si-mineralepartea-ii\/","title":{"rendered":"Vitamine \u0219i minerale(partea II)"},"content":{"rendered":"\n<p><strong>Exerci\u021biile fizice \u0219i necesarul de vitamine<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Diverse studii experimentale privind caren\u021ba de vitamine au stabilit c\u0103 nivelul vitaminic inadecvat este asociat cu performan\u021be fizice sc\u0103zute, \u00een special atunci c\u00e2nd mai mult de o vitamin\u0103 este deficitar\u0103 \u00een diet\u0103. \u00cen general, se presupune logic c\u0103 sportivii au nevoie de un aport crescut de vitamine, deoarece exerci\u021biile fizice cresc necesarul de vitamine.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Treisprezece compu\u0219i diferi\u021bi sunt considera\u021bi acum vitamine \u0219i sunt clasifica\u021bi fie ca solubili \u00een ap\u0103, fie ca solubili \u00een gr\u0103simi. Vitaminele solubile \u00een ap\u0103 &#8211; C, B1, B2, B3, B6, acidul pantotenic \u0219i biotina &#8211; sunt implicate \u00een metabolismul energetic mitocondrial. Acidul folic(B9) \u0219i vitamina B12 sunt implicate \u00een principal \u00een sinteza acidului nucleic \u0219i, prin urmare, sunt importante pentru men\u021binerea unor popula\u021bii s\u0103n\u0103toase de celule care se divid rapid \u00een organism (de exemplu, globule ro\u0219ii, celule imune, mucoasa intestinal\u0103).<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dintre vitaminele solubile \u00een gr\u0103simi &#8211; A, D, E \u0219i K &#8211; doar vitamina E are un rol probabil \u00een metabolismul energetic. Vitaminele A, C \u0219i E au propriet\u0103\u021bi antioxidante.<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitamina K este necesar\u0103 printre altele pentru ad\u0103ugarea de reziduuri de zah\u0103r la proteine pentru a forma glicoproteine, cum ar fi factorii de coagulare a s\u00e2ngelui.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Doze recomandate de vitamine(Doza Zilnic\u0103 Recomandat\u0103 \u2013 DZR) \u0219i sportivii<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fiecare vitamin\u0103 are un necesar minim care acoper\u0103 doar nevoile de baz\u0103 \u0219i este suficient pentru a preveni deficien\u021ba clinic\u0103 \u0219i simptomele bolii asociate cu aceast\u0103 deficien\u021b\u0103 major\u0103.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dozele recomandate de vitamine pentru sportivi<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>La determinarea DZR, datele utilizate adesea nu includeau sportivii sau nivelurile de activitate ale subiec\u021bilor nu erau raportate. Prin urmare, DZR pot s\u0103 nu fie un mijloc precis de evaluare a nevoilor nutri\u021bionale ale celor care efectueaz\u0103 exerci\u021bii fizice intense \u00een mod regulat. DZR sunt calculate pe baza datelor popula\u021bionale. Factorii metabolici, de mediu \u0219i genetici, precum \u0219i v\u00e2rsta, sexul \u0219i masa corporal\u0103 pot face ca necesarul individual de nutrien\u021bi s\u0103 fie diferit de aceste nevoi estimate.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De\u0219i activitatea fizic\u0103 poate cre\u0219te necesarul pentru anumite vitamine (de exemplu, vitaminele C, B2 \u0219i, eventual, B6, A \u0219i E), acest necesar crescut poate fi de obicei satisf\u0103cut prin consumul unei diete echilibrate, bogate \u00een carbohidra\u021bi, cu con\u021binut moderat de proteine \u0219i moderat\/s\u0103rac \u00een gr\u0103simi.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Astfel, dac\u0103 aportul energetic corespunde necesarului energetic \u0219i sportivii consum\u0103 o diet\u0103 rezonabil de echilibrat\u0103, ace\u0219tia ob\u021bin toate vitaminele (cu excep\u021bia vitaminei D) de care au nevoie din alimente, f\u0103r\u0103 a fi nevoie de suplimente.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Persoanele cu risc sc\u0103zut de aport de vitamine sunt cele care au o diet\u0103 s\u0103rac\u0103 \u00een calorii sau dezechilibrat\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>O problem\u0103 important\u0103 \u0219i unic\u0103 legat\u0103 de vitamina D este c\u0103, spre deosebire de toate celelalte vitamine liposolubile \u0219i hidrosolubile, aceasta (\u00een special vitamina D3 sau colecalciferolul) poate fi sintetizat\u0103 \u00een piele din colesterol atunci c\u00e2nd expunerea la radia\u021biile ultraviolete B (UVB) ale soarelui este adecvat\u0103.<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dovezile indic\u0103 faptul c\u0103 sinteza vitaminei D din expunerea la soare este reglementat\u0103 de o bucl\u0103 de feedback negativ care previne toxicitatea, dar din cauza incertitudinii cu privire la riscul de cancer cauzat de supra-expunerea la soare, \u00een prezent nu exist\u0103 recomand\u0103ri emise de organismele na\u021bionale cu privire la cantitatea de expunere la soare necesar\u0103 pentru a satisface cerin\u021bele de vitamina D.<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prin urmare, DZR de vitamina D pentru adul\u021bi (5 \u03bcg sau 200 UI \u00een Uniunea European\u0103 \u0219i 15 \u03bcg sau 600 UI \u00een Statele Unite) presupune c\u0103 nu are loc sintez\u0103 \u0219i c\u0103 toat\u0103 vitamina D a unei persoane provine din aportul alimentar, de\u0219i acest lucru se \u00eent\u00e2mpl\u0103 rar \u00een practic\u0103. Studii recente indic\u0103 faptul c\u0103 \u00een lunile de iarn\u0103, multe persoane (inclusiv sportivi) pot avea deficit de vitamina D (He \u0219i colab., 2016).<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru este confirmat pe deplin de practica mea cu sportivii din Romania, marea majoritate fiind deficitari \u0219i nu doar in perioada de iarn\u0103-primavar\u0103\u2026<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pierderile de vitamine prin transpira\u021bie sunt neglijabile \u0219i nu se observ\u0103 o cre\u0219tere a excre\u021biei de vitamine \u00een urin\u0103 \u0219i fecale la sportivi.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Antrenamentul fizic poate cre\u0219te necesarul de vitamina B2 \u0219i vitamina B6, ceea ce poate fi o consecin\u021b\u0103 a reten\u021biei crescute a acestor vitamine \u00een mu\u0219chiul scheletic. Din cauza produc\u021biei crescute de radicali liberi \u00een timpul exerci\u021biilor fizice \u00een compara\u021bie cu starea de repaus, un aport crescut de vitamine antioxidante (C, E \u0219i beta-caroten) poate fi de dorit pentru cei care desf\u0103\u0219oar\u0103 activit\u0103\u021bi fizice regulate.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spor \u00een toate cele bune!<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Leonard Munteanu<\/strong><\/p>\n\n\n\n<p><strong>Nutri\u021bie Sportiv\u0103<\/strong><\/p>\n\n\n\n<p><strong>0771 266 484<\/strong><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exerci\u021biile fizice \u0219i necesarul de vitamine Diverse studii experimentale privind caren\u021ba de vitamine au stabilit c\u0103 nivelul vitaminic inadecvat este asociat cu performan\u021be fizice sc\u0103zute, \u00een special atunci c\u00e2nd mai mult de o vitamin\u0103 este deficitar\u0103 \u00een diet\u0103. \u00cen general, se presupune logic c\u0103 sportivii au nevoie de un aport crescut de vitamine, deoarece exerci\u021biile [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":214,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fara-categorie"],"_links":{"self":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts\/213","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/comments?post=213"}],"version-history":[{"count":2,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts\/213\/revisions"}],"predecessor-version":[{"id":217,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/posts\/213\/revisions\/217"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/media\/214"}],"wp:attachment":[{"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/media?parent=213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/categories?post=213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefootballbrain.ro\/blog\/wp-json\/wp\/v2\/tags?post=213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}