{"id":6554,"date":"2016-12-12T18:50:57","date_gmt":"2016-12-12T16:50:57","guid":{"rendered":"https:\/\/www.zdravstvena.info\/preventiva\/?p=6554"},"modified":"2016-12-12T18:52:14","modified_gmt":"2016-12-12T16:52:14","slug":"zelezo-v-prehrani-hrana-in-zelezo-prehrana-in-zelezo-viri-zeleza-v-prehrani-zelezo-anemija-zelezo","status":"publish","type":"post","link":"https:\/\/www.zdravstvena.info\/preventiva\/zelezo-v-prehrani-hrana-in-zelezo-prehrana-in-zelezo-viri-zeleza-v-prehrani-zelezo-anemija-zelezo.html","title":{"rendered":"Viri \u017eeleza v prehrani"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-6556\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/fe-zelezo.jpg\" alt=\"fe-zelezo\" width=\"261\" height=\"174\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/fe-zelezo.jpg 700w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/fe-zelezo-150x100.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/fe-zelezo-225x150.jpg 225w\" sizes=\"auto, (max-width: 261px) 100vw, 261px\" \/>\u017delezo poznamo kot kemi\u010dni element v na\u0161em periodnem sistemu, pod oznako Fe. \u017delezo je prisotno povsod; vse od sestave Zemlje (na\u0161ega planeta in vse do sestave na\u0161ega organizma.<\/p>\n<p>V na\u0161em organizmu ve\u010dina pozna \u017eelezo kot barvilo hemoglobin, ki na\u0161i krvi daje izrazito rde\u010do barvo.<\/p>\n<p>Hemoglobin sestavni del krvnih celic, imenovanih rde\u010dih krvni\u010dk.<\/p>\n<p>Naloga hemoglobina je transport kisika iz plju\u010d do na\u0161ih organov v telesu. Poleg rde\u010dih krvni\u010dk je \u017eelezo prisotno tudi drugod v telesu: kisline, encimi in proteini. Na\u0161e telo potrebuje 4,5 grama \u017eeleza za normalno delovanje celotnega telesa. Nivo \u017eeleza v krvi lahko variira zaradi razli\u010dnih razlogov.<!--more--><\/p>\n<p>Nekaj najpogostej\u0161ih:<\/p>\n<ul>\n<li><strong>ANEMIJA<\/strong><\/li>\n<\/ul>\n<p>Najpogostej\u0161i znaki in simptomi\u00a0 anemije so: utrujenost, \u0161ibkost, bleda ali rumenkasta ko\u017ea, nepravilno bitje srca, zasoplost, omotica ali vrtoglavica, bole\u010dina v prsnem ko\u0161u, hladne roke in noge, ter glavobol. Prvi zanki anemije so lahko zelo neopazni, vendar postajajo vse bolj pogosti ob njenem napredovanju. Anemija se pojavi, kadar telo ne proizvaja dovolj rde\u010dih krvni\u010dk, kadar krvavite in se zaloge ne morejo dovolj hitro okrepiti nazaj in kadar telo uni\u010duje rde\u010de krvni\u010dke (rakava obolenja).<\/p>\n<p>Najbolj pogosta anemija v svetu velja anemija, zaradi pomanjkanja \u017eeleza v krvi. Kostni mozeg potrebuje dovolj \u017eeleza za izdelavo hemoglobina v na\u0161ih rde\u010dih krvni\u010dkah. V kolikor tega ni, ne izdela dovolj rde\u010dih krvni\u010dk, zato pride do pojava slabokrvnosti. Brez dodajanja \u017eeleza (tablete) na\u0161e telo ne more primerno delovati. Vzrok slabokrvnosti je lahko nose\u010dnost, huda menstrualna krvavitev, krvavitev iz notranjih organov, rakavo obolenje, razjede v notranjih organih., neprimerno prehranjevanje oz. pomanjkanje \u017eeleza v prehrani, kroni\u010dne bolezni, starost in dru\u017einska obremenjenost. V kolikor se anemija ne zdravi, lahko tvegano stalno utrujenost, zaplete pri nose\u010dnosti, sr\u010dno obolenje ali celo smrt.<img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-6555 aligncenter\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/anemija.jpg\" alt=\"anemija\" width=\"500\" height=\"375\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/anemija.jpg 500w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/anemija-150x113.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/anemija-200x150.jpg 200w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<ul>\n<li><strong>HEMOKROMATOZA<\/strong><\/li>\n<\/ul>\n<p>Hemokromatoza je bolezen, pri kateri je povi\u0161ana absorpcija \u017eeleza v krvi. Bolezen je dedna. V kolikor bolezni ne zdravimo, ta po\u0161koduje na\u0161e organe in sklepe. Na koncu lahko povzro\u010di tudi smrt. Zna\u010dilni znaki in simptomi so:pomanjkanje energije, bole\u010dine v predelu trebuha, zmanj\u0161an libido, neenakomeren utrip srca, izguba spomina in palpitacije. Bolezen je pogostej\u0161a pri belcih.<\/p>\n<p><strong>VIRI \u017dELEZA V PREHRANI<\/strong><\/p>\n<p>\u017delezo najdemo v razli\u010dnih \u017eivilih. Izpostavili bomo nekaj \u017eivil, ki so zelo bogata z \u017eelezom:<\/p>\n<ul>\n<li><strong>Semena: bu\u010dna, sezamova<\/strong><\/li>\n<\/ul>\n<p>Bu\u010dna semena vsebujejo zelo veliko \u017eeleza. \u017de samo ena skodelica pokrije kar 10mg \u017eeleza v na\u0161em telesu. Semena lahko dodajamo solatam in drugim jedem, da pove\u010damo samo vsebnost \u017eeleza v jedi. Odli\u010den nadomestek k jedem je lahko tudi hladno stiskano bu\u010dno ali sezamovo olje.<\/p>\n<ul>\n<li><strong>Jetra (pi\u0161\u010dan\u010dja, goveja, svinjska)<\/strong><\/li>\n<\/ul>\n<p>Jetra so bogat vir \u017eeleza, mineralov, proteinov in vitaminov. Pri jetrih pazimo, da jih ne pojemo preve\u010d, saj lahko hitro zau\u017eijemo prevelike koli\u010dine holesterola. Bolj se priporo\u010dajo svinjska jetra od govejih, saj imajo nekoliko manj holesterola, vendar so kljub temu \u0161e vedno zelo bogata z \u017eelezom in vitaminom C.<\/p>\n<ul>\n<li><strong>Morska hrana (ostrige, dagnji, hobotnica in ostale \u0161koljke)<\/strong><\/li>\n<\/ul>\n<p>Morska hrana je izredno bogata z \u017eelezom. Poleg \u017eeleza vsebuje \u0161e vitamin B12 in veliko vsebnost cinka. V kolikor \u0161koljke niso vedno na va\u0161em meniju, jih lahko zamenjate z nekoliko bolj dostopno tuno in lososom.<\/p>\n<ul>\n<li><strong>Ore\u0161\u010dki: indijski ore\u0161\u010dki, pinjole, ara\u0161idi (neslani), le\u0161nik in mandelj.<\/strong><\/li>\n<li><strong>Goveje meso in tele\u010dje meso<\/strong><\/li>\n<\/ul>\n<p>Meso na splo\u0161no je bogato z \u017eelezom. Poleg \u017eeleza v krvi, meso prina\u0161a tudi visoko raven beljakovin.<\/p>\n<ul>\n<li><strong>Stro\u010dnice: le\u010da, soja, \u010di\u010derika in razli\u010dne vrste fi\u017eola<\/strong><\/li>\n<\/ul>\n<p>Stro\u010dnice so izjemno bogat vir \u017eeleza. Primerne so za vegetarijance. Poleg okusnih solat in prilog, si lahko pripravite tudi doma\u010di humus iz \u010di\u010derike in ga kombinirate z polnozrnatimi izdelki.<\/p>\n<ul>\n<li><strong>Polnozrnata \u017eita: ajda, oves, je\u010dmen, ri\u017e, kvinoja, lan<\/strong><\/li>\n<\/ul>\n<p>Polnozrnata \u017eita najdemo v kruhu, kosmi\u010dih in drugih pekovskih izdelkih. S skodelico kosmi\u010dev za zajtrk \u017ee dose\u017eemo 90% vnos \u017eeleza v na\u0161e telo. Poleg \u017eeleza, \u017eita vsebujejo tudi pomembne minerale, vitamine, cink in vlaknine.<\/p>\n<ul>\n<li><strong>Temnolistnata zelenjava: \u0161pina\u010da, ohrovt, brokoli, brsti\u010dni ohrovt<\/strong><\/li>\n<\/ul>\n<p>\u0160pina\u010da je odli\u010den vir \u017eeleza, ne glede na to, ali jo pripravljate kot kuhano ali surovo. Dr\u017ei dejstvo, da je kuhano hrano la\u017eje prebaviti. Otroci \u017eal \u0161e vedno ne posegajo po zelenjavi samovoljno. \u0160pina\u010do in ostalo zelenolistno zelenjavo se da skriti v razli\u010dne narastke in brezmesen lazanje. Poleg \u017eeleza je zelenolistna zelenjava bogata tudi z beljakovinami, kalcijem, vitaminom A in E.<\/p>\n<ul>\n<li><strong>Temna \u010dokolada in kakav v prahu \u2013 brez dodatkov (sladkor, sol\u2026)<\/strong><\/li>\n<\/ul>\n<p>Temna \u010dokolada daje na\u0161im mo\u017eganom kratek zagon kognitivnih sposobnosti mi\u0161ljenja in uravnava raven kortizola v krvi. Z enim rebrom temne \u010dokolade( z vsaj 70% kakava), dose\u017eemo \u017ee 20% priporo\u010dljivo raven \u017eeleza v krvi.<\/p>\n<p>[wp_ad_camp_1]<\/p>\n<ul>\n<li><strong>Tofu<\/strong><\/li>\n<\/ul>\n<p><strong>Nekaj vrednosti \u017eeleza odzgoraj na\u0161tetih \u017eivil za orientacijo:<\/strong><\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"307\"><strong>\u017divilo<\/strong><\/td>\n<td width=\"307\"><strong>\u017delezo (mg)<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"307\">Sezam<\/td>\n<td width=\"307\">10,4<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">Pi\u0161\u010dan\u010dja jetra<\/td>\n<td width=\"307\">9,2<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">\u0160koljke<\/td>\n<td width=\"307\">10,9<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">Ostrige<\/td>\n<td width=\"307\">5,1<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">Mandlji<\/td>\n<td width=\"307\">4,0<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">Govedina<\/td>\n<td width=\"307\">5,25<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">Soja<\/td>\n<td width=\"307\">9,7<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">Le\u010da<\/td>\n<td width=\"307\">11,1<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">R\u017eeni kruh<\/td>\n<td width=\"307\">1,5<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">Brokoli<\/td>\n<td width=\"307\">1,0<\/td>\n<\/tr>\n<tr>\n<td width=\"307\">Tofu<\/td>\n<td width=\"307\">1,2<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Opa\u017eamo, da je v razli\u010dnih rastlinskih \u017eivilih ve\u010d \u017eeleza kot v \u017eivalskih, vendar so za bolj\u0161o absorpcijo \u017eeleza bolj\u0161a \u017eivila \u017eivalskega izvora. \u017divila rastlinskega izvora se zaradi snovi (kot so fitati) nanje ve\u017ee ve\u010dja koli\u010dina \u017eeleza, ki ga nato na\u0161e telo te\u017eje absorbira. Nasprotno pa velja pri \u017eivilih \u017eivalskega izvora.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6557\" src=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/zelezo-in-anemija.jpg\" alt=\"zelezo-in-anemija\" width=\"506\" height=\"253\" srcset=\"https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/zelezo-in-anemija.jpg 600w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/zelezo-in-anemija-150x75.jpg 150w, https:\/\/www.zdravstvena.info\/preventiva\/wp-content\/uploads\/2016\/12\/zelezo-in-anemija-300x150.jpg 300w\" sizes=\"auto, (max-width: 506px) 100vw, 506px\" \/><\/p>\n<p>Za bolj\u0161o absorpcijo \u017eeleza v krvi, je pomemben vitamin C, ki ga najdemo v pomaran\u010dah, limoni, paradi\u017eniku in \u0161e bi lahko na\u0161tevali. Hrana bogata z vitaminom C ne sme biti kuhana, saj tako nima dovolj u\u010dinka pri absorpciji \u017eeleza. Lahko poleg obroka popijete pomaran\u010dni sok ali pa vitamin C zau\u017eijete v obliki solate. Ni\u017ejo absorpcijo \u017eeleza pa povzro\u010dajo kava, \u010daj, alkohol in s kalcijem bogato mleko in sir (dodajanje kalcija v prehrano).<\/p>\n<p>Kakorkoli, pazimo, da imamo pestro prehrano. Vsekakor ne velja pravilo, da bi se morali usmeriti le v eno \u017eivilo. V kolikor imate kakr\u0161nokoli bolezen pa se o primerni dieti posvetujte s svojim zdravnikom.<\/p>\n<p>Avtorica: Zala Marn<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u017delezo poznamo kot kemi\u010dni element v na\u0161em periodnem sistemu, pod oznako Fe. \u017delezo je prisotno povsod; vse od sestave Zemlje (na\u0161ega planeta in vse do sestave na\u0161ega organizma. V na\u0161em organizmu ve\u010dina pozna \u017eelezo kot barvilo hemoglobin, ki na\u0161i krvi daje izrazito rde\u010do barvo. Hemoglobin sestavni del krvnih celic, imenovanih rde\u010dih krvni\u010dk. Naloga hemoglobina je [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52,12],"tags":[1159,1547,919,1548,13,1549,1546],"class_list":["post-6554","post","type-post","status-publish","format-standard","hentry","category-izobrazevanje","category-prehrana","tag-anemija","tag-prehrana-in-zelezo","tag-prehranjevanje","tag-viri-zeleza-v-prehrani","tag-zdrava-prehrana","tag-zelezo","tag-zelezo-v-prehrani"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Viri \u017eeleza v prehrani - Nasveti za zdravo \u017eivljenje!<\/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:\/\/www.zdravstvena.info\/preventiva\/zelezo-v-prehrani-hrana-in-zelezo-prehrana-in-zelezo-viri-zeleza-v-prehrani-zelezo-anemija-zelezo.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Viri \u017eeleza v prehrani - Nasveti za zdravo \u017eivljenje!\" \/>\n<meta property=\"og:description\" content=\"\u017delezo poznamo kot kemi\u010dni element v na\u0161em periodnem sistemu, pod oznako Fe. \u017delezo je prisotno povsod; vse od sestave Zemlje (na\u0161ega planeta in vse do sestave na\u0161ega organizma. V na\u0161em organizmu ve\u010dina pozna \u017eelezo kot barvilo hemoglobin, ki na\u0161i krvi daje izrazito rde\u010do barvo. Hemoglobin sestavni del krvnih celic, imenovanih rde\u010dih krvni\u010dk. 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