{"id":92490,"date":"2025-11-19T00:14:26","date_gmt":"2025-11-18T23:14:26","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=92490"},"modified":"2025-11-18T10:38:26","modified_gmt":"2025-11-18T09:38:26","slug":"jak-cviceni-pomaha-udrzovat-zdravou-hladinu-vitaminu-d-v-zime","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2025\/11\/19\/jak-cviceni-pomaha-udrzovat-zdravou-hladinu-vitaminu-d-v-zime\/","title":{"rendered":"Jak cvi\u010den\u00ed pom\u00e1h\u00e1 udr\u017eovat zdravou hladinu vitam\u00ednu D v zim\u011b"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<div class=\"elementor-element elementor-element-1fb4c2c elementor-widget elementor-widget-theme-post-content\" data-id=\"1fb4c2c\" data-element_type=\"widget\" data-widget_type=\"theme-post-content.default\">\n<div class=\"elementor-widget-container\">\n<h3 class=\"has-medium-font-size\"><strong><span dir=\"auto\">P\u0159\u00edb\u011bh v kostce<\/span><\/strong><\/h3>\n<ul class=\"wp-block-list\">\n<li><span dir=\"auto\">V zim\u011b je slune\u010dn\u00ed sv\u011btlo v severn\u00edm podneb\u00ed p\u0159\u00edli\u0161 slab\u00e9 na to, aby stimulovalo produkci vitaminu D, tak\u017ee mnoho lid\u00ed \u2013 zejm\u00e9na t\u011bch s nadm\u011brn\u00fdm t\u011blesn\u00fdm tukem \u2013 je ohro\u017eeno jeho nedostatkem.<\/span><\/li>\n<li><span dir=\"auto\">Desetit\u00fddenn\u00ed studie zjistila, \u017ee samotn\u00e9 cvi\u010den\u00ed, bez dopl\u0148k\u016f stravy nebo hubnut\u00ed, m\u016f\u017ee udr\u017eovat hladinu aktivn\u00edho vitaminu D u dosp\u011bl\u00fdch s nadv\u00e1hou nebo obezitou.<\/span><\/li>\n<li><span dir=\"auto\">Fyzick\u00e1 aktivita zm\u011bnila aktivitu enzym\u016f v tukov\u00e9 tk\u00e1ni, \u010d\u00edm\u017e zv\u00fd\u0161ila schopnost t\u011bla p\u0159em\u011bnit ulo\u017een\u00fd vitamin D na jeho vyu\u017eitelnou formu a zabr\u00e1nila jeho degradaci.<\/span><\/li>\n<li><span dir=\"auto\">Lid\u00e9 s nejvy\u0161\u0161\u00edm t\u011blesn\u00fdm tukem vykazovali nejv\u011bt\u0161\u00ed zlep\u0161en\u00ed v aktivaci vitaminu D, co\u017e ukazuje, \u017ee cvi\u010den\u00ed je obzvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e9, kdy\u017e m\u00e1te nadv\u00e1hu.<\/span><\/li>\n<li><span dir=\"auto\">Cvi\u010den\u00ed tr\u00e9nuje t\u011blo, aby aktivovalo a chr\u00e1nilo st\u00e1vaj\u00edc\u00ed vitamin D, a t\u00edm p\u0159irozen\u011b udr\u017eovalo hladinu vitaminu D v zim\u011b, kdy je slune\u010dn\u00ed sv\u011btlo omezen\u00e9.<\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\">Va\u0161e t\u011blo pot\u0159ebuje k produkci vitaminu D p\u0159\u00edm\u00e9 slune\u010dn\u00ed sv\u011btlo, zejm\u00e9na UV-B z\u00e1\u0159en\u00ed, ale v zim\u011b slune\u010dn\u00ed sv\u011btlo v severn\u00edm podneb\u00ed \u010dasto nen\u00ed dostate\u010dn\u011b siln\u00e9 na to, aby produkci stimulovalo. Pokud \u017eijete v jedn\u00e9 z t\u011bchto oblast\u00ed, nemus\u00ed se v\u00e1m vitamin D p\u0159irozen\u011b vytv\u00e1\u0159et cel\u00e9 m\u011bs\u00edce. A pokud m\u00e1te nav\u00edc nadv\u00e1hu, riziko jeho nedostatku se je\u0161t\u011b zvy\u0161uje.<\/span><\/p>\n<p><span dir=\"auto\">Vitamin D nen\u00ed d\u016fle\u017eit\u00fd jen pro kosti. Pom\u00e1h\u00e1 regulovat imunitn\u00ed funkce, z\u00e1n\u011bty, citlivost na inzul\u00edn a zdrav\u00ed sval\u016f. Nejaktivn\u011bj\u0161\u00ed forma dosahuje t\u011bchto \u00fa\u010dink\u016f vazbou na receptory v t\u00e9m\u011b\u0159 ka\u017ed\u00e9m org\u00e1nov\u00e9m syst\u00e9mu va\u0161eho t\u011bla. Bez dostate\u010dn\u00fdch hladin se zvy\u0161uje riziko \u00fanavy, \u0161patn\u00e9 kontroly hladiny cukru v krvi, deprese, chronick\u00e9 bolesti a sn\u00ed\u017een\u00e9 odolnosti v\u016f\u010di infekc\u00edm.<\/span><\/p>\n<p><span dir=\"auto\">Celosv\u011btov\u011b trp\u00ed nedostatkem vitaminu D p\u0159ibli\u017en\u011b miliarda lid\u00ed. Obzvl\u00e1\u0161t\u011b ohro\u017eeni jsou lid\u00e9 s vy\u0161\u0161\u00edm procentem t\u011blesn\u00e9ho tuku, proto\u017ee vitamin D se ukl\u00e1d\u00e1 v tukov\u00e9 tk\u00e1ni, a proto je m\u00e9n\u011b snadno dostupn\u00fd. Tento probl\u00e9m je o to nal\u00e9hav\u011bj\u0161\u00ed, \u017ee v\u011bt\u0161ina jedinc\u016f s nadv\u00e1hou nebo obezitou vykazuje ur\u010dit\u00fd stupe\u0148 dysfunkce vitaminu D po cel\u00fd rok, kter\u00e1 se zhor\u0161uje v zimn\u00edch m\u011bs\u00edc\u00edch.<\/span><\/p>\n<p><span dir=\"auto\">Randomizovan\u00e1 kontrolovan\u00e1 studie nab\u00edz\u00ed \u0159e\u0161en\u00ed, kter\u00e9 nevy\u017eaduje ani dopl\u0148ky stravy, ani hubnut\u00ed. Poj\u010fme se pod\u00edvat na to, jak cvi\u010den\u00ed, i bez hubnut\u00ed, m\u011bn\u00ed zp\u016fsob, jak\u00fdm va\u0161e t\u011blo vyu\u017e\u00edv\u00e1 vitamin D, a pom\u00e1h\u00e1 udr\u017eovat stabiln\u00ed \u00farove\u0148 aktivity i v nejtemn\u011bj\u0161\u00edm obdob\u00ed roku.<\/span><\/p>\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\"><iframe loading=\"lazy\" title=\"Udr\u017eujte si aktivn\u00ed vitam\u00edn D po celou zimu s touto rutinou | Mercola Cellular Wisdom\" src=\"https:\/\/www.youtube.com\/embed\/shX5ZD4qBmo?feature=oembed\" width=\"800\" height=\"450\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\" data-mce-fragment=\"1\"><\/iframe><\/div>\n<\/figure>\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong><span dir=\"auto\">Cvi\u010den\u00ed pom\u00e1h\u00e1 p\u0159em\u011bnit ulo\u017een\u00fd vitamin D na jeho nejaktivn\u011bj\u0161\u00ed formu.<\/span><\/strong><\/h2>\n<p><span dir=\"auto\">Ve studii publikovan\u00e9 v \u010dasopise Advanced Science cht\u011bli v\u011bdci odpov\u011bd\u011bt na d\u016fle\u017eitou ot\u00e1zku: Udr\u017euje pravideln\u00e9 cvi\u010den\u00ed b\u011bhem zimn\u00edch m\u011bs\u00edc\u016f\u00a0<\/span><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2025\/04\/13\/everything-you-need-to-know-about-vitamin-d.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">metabolismus vitaminu D<\/span><\/a><span dir=\"auto\">\u00a0u lid\u00ed s nadv\u00e1hou nebo obezitou \u2013 a to i bez dopl\u0148k\u016f stravy nebo vystaven\u00ed se slunci? T\u00fdm provedl 10t\u00fddenn\u00ed studii, kter\u00e1 m\u011bla zm\u011b\u0159it vliv fyzick\u00e9 aktivity na r\u016fzn\u00e9 formy vitaminu D v t\u011ble.<\/span><\/p>\n<ul>\n<li><strong><span dir=\"auto\">\u00da\u010dastn\u00edky byli neaktivn\u00ed dosp\u011bl\u00ed s nadv\u00e1hou nebo obezitou \u2013<\/span><\/strong><span dir=\"auto\">\u00a0Studie zahrnovala dosp\u011bl\u00e9, kte\u0159\u00ed p\u0159ev\u00e1\u017en\u011b neaktivn\u011b \u017eili a m\u011bli index t\u011blesn\u00e9 hmotnosti v kategorii nadv\u00e1hy nebo obezity. Nikdo z nich neu\u017e\u00edval\u00a0<\/span><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2025\/05\/20\/vitamin-d-supplementation-and-blood-pressure.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">dopl\u0148ky vitam\u00ednu D<\/span><\/a><span dir=\"auto\">\u00a0a studie prob\u00edhala v zim\u011b \u2013 co\u017e znamen\u00e1, \u017ee prakticky neexistovalo slune\u010dn\u00ed sv\u011btlo, kter\u00e9 by spustilo produkci vitam\u00ednu D v k\u016f\u017ei. To umo\u017enilo v\u011bdc\u016fm izolovat \u00fa\u010dinky cvi\u010den\u00ed.<\/span><\/li>\n<li><strong><span dir=\"auto\">Pouze fyzicky aktivn\u00ed skupina si udr\u017eela aktivn\u00ed hladinu vitaminu D.<\/span><\/strong><span dir=\"auto\">\u00a0Zat\u00edmco ob\u011b skupiny \u2013 fyzicky aktivn\u00ed i sedav\u00e1 \u2013 zaznamenaly ur\u010dit\u00fd pokles hladiny vitaminu D, pouze fyzicky aktivn\u00ed skupina si dok\u00e1zala udr\u017eet hladinu aktivn\u00ed formy, kter\u00e1 skute\u010dn\u011b ovliv\u0148uje zdrav\u00ed. Jedn\u00e1 se o formu, kter\u00e1 interaguje s receptory v cel\u00e9m t\u011ble a reguluje homeost\u00e1zu v\u00e1pn\u00edku, imunitn\u00ed odpov\u011b\u010f a opravu bun\u011bk.<\/span><\/li>\n<li><strong><span dir=\"auto\">\u00da\u010dastn\u00edci, kte\u0159\u00ed necvi\u010dili, ztratili 15 % sv\u00e9ho aktivn\u00edho vitaminu D<\/span><\/strong><span dir=\"auto\">\u00a0\u2013 ti, kte\u0159\u00ed necvi\u010dili, zaznamenali m\u011b\u0159iteln\u00fd pokles hladiny aktivn\u00edho vitaminu D b\u011bhem pouh\u00fdch 10 t\u00fddn\u016f. Naproti tomu ti, kte\u0159\u00ed absolvovali program m\u00edrn\u00e9 j\u00edzdy na kole a silov\u00e9ho tr\u00e9ninku v interi\u00e9ru, si dok\u00e1zali udr\u017eet sv\u00e9 hladiny, i kdy\u017e b\u011bhem studie neztratili t\u011blesn\u00fd tuk.<\/span><\/li>\n<li><strong><span dir=\"auto\">I bez \u00fabytku hmotnosti cvi\u010den\u00ed zm\u011bnilo hladinu vitaminu D<\/span><\/strong><span dir=\"auto\">\u00a0\u2013 jedn\u00edm z nejp\u0159ekvapiv\u011bj\u0161\u00edch zji\u0161t\u011bn\u00ed bylo, \u017ee \u00fa\u010dastn\u00edci nemuseli zhubnout, aby tohoto p\u0159\u00ednosu dos\u00e1hli. To je v\u00fdznamn\u00e9, proto\u017ee je zn\u00e1mo, \u017ee obezita zachycuje vitamin D v tukov\u00fdch bu\u0148k\u00e1ch, \u010d\u00edm\u017e sni\u017euje jeho dostupnost. Fyzick\u00e1 aktivita v\u0161ak z\u0159ejm\u011b tento \u00fa\u010dinek p\u016fsobila proti zlep\u0161en\u00ed vlastn\u00ed regulace vitaminu D v t\u011ble.<\/span><\/li>\n<\/ul>\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong><span dir=\"auto\">Cvi\u010den\u00ed ovliv\u0148uje, jak tukov\u00e1 tk\u00e1\u0148 a svaly zpracov\u00e1vaj\u00ed vitam\u00edn D.<\/span><\/strong><\/h2>\n<p><span dir=\"auto\">V\u011bdci zjistili, \u017ee fyzick\u00e1 aktivita zvy\u0161uje expresi enzym\u016f souvisej\u00edc\u00edch s vitaminem D v tukov\u00e9 tk\u00e1ni a svalech. Tyto enzymy pom\u00e1haj\u00ed p\u0159em\u011b\u0148ovat ulo\u017een\u00fd vitamin D na jeho aktivn\u00ed formu \u2013 formu, kterou va\u0161e t\u011blo skute\u010dn\u011b vyu\u017e\u00edv\u00e1 \u2013 a zabra\u0148uj\u00ed p\u0159\u00edli\u0161 rychl\u00e9mu odbour\u00e1v\u00e1n\u00ed t\u00e9to aktivn\u00ed formy. Jin\u00fdmi slovy, cvi\u010den\u00ed nejen zpomalilo ztr\u00e1tu vitaminu D, ale tak\u00e9 p\u0159eprogramovalo zp\u016fsob, jak\u00fdm t\u011blo vitamin D zpracov\u00e1v\u00e1 a ukl\u00e1d\u00e1.<\/span><\/p>\n<ul>\n<li><strong><span dir=\"auto\">Nejv\u011bt\u0161\u00ed p\u0159\u00ednosy byly pozorov\u00e1ny u jedinc\u016f s vysok\u00fdm procentem t\u011blesn\u00e9ho tuku \u2013<\/span><\/strong><span dir=\"auto\">\u00a0v\u011bdci zjistili, \u017ee nejv\u00edce z nich profitovali ti s nejvy\u0161\u0161\u00ed tukovou hmotou. Na za\u010d\u00e1tku studie byl jejich t\u011blesn\u00fd tuk m\u00e9n\u011b \u00fa\u010dinn\u00fd p\u0159i p\u0159em\u011bn\u011b ulo\u017een\u00e9ho vitaminu D na jeho aktivn\u00ed formu, ale tato dynamika se po intervenci zm\u011bnila. \u010c\u00edm v\u00edce \u010dlov\u011bk cvi\u010dil, t\u00edm lep\u0161\u00ed byla jeho m\u00edra p\u0159em\u011bny, i kdy\u017e se objem jeho t\u011blesn\u00e9ho tuku nesn\u00ed\u017eil.<\/span><\/li>\n<li><strong><span dir=\"auto\">Dva kl\u00ed\u010dov\u00e9 enzymy \u0159\u00eddily u\u017e\u00edv\u00e1n\u00ed vitaminu D<\/span><\/strong><span dir=\"auto\">\u00a0\u2013 V\u011bdci zkoumali dva d\u016fle\u017eit\u00e9 enzymy: jeden, kter\u00fd p\u0159em\u011b\u0148uje vitamin D na jeho aktivn\u00ed, pou\u017eitelnou formu, a druh\u00fd, kter\u00fd ho \u0161t\u011bp\u00ed. U lid\u00ed, kte\u0159\u00ed necvi\u010dili, se koncentrace prosp\u011b\u0161n\u00e9ho enzymu sn\u00ed\u017eila, zat\u00edmco koncentrace enzymu, kter\u00fd vitamin D \u0161t\u011bp\u00ed, se zv\u00fd\u0161ila. U t\u011bch, kte\u0159\u00ed cvi\u010dili, t\u011blo d\u011blalo opak \u2013 zv\u00fd\u0161ilo koncentraci enzymu, kter\u00fd vitamin D aktivuje, a sn\u00ed\u017eilo koncentraci enzymu, kter\u00fd ho \u0161t\u011bp\u00ed.<\/span><\/li>\n<li><strong><span dir=\"auto\">Svalov\u00e1 tk\u00e1\u0148 pravd\u011bpodobn\u011b hraje podp\u016frnou roli v metabolismu vitaminu D<\/span><\/strong><span dir=\"auto\">\u00a0\u2013 Studie se sice zam\u011b\u0159ila na tukovou tk\u00e1\u0148, ale je zn\u00e1mo, \u017ee cvi\u010den\u00ed ovliv\u0148uje i metabolismus sval\u016f. A\u010dkoli v\u011bdci p\u0159\u00edmo nem\u011b\u0159ili zm\u011bny v expresi gen\u016f ve svalech, celkov\u00e9 zlep\u0161en\u00ed aktivace vitaminu D nazna\u010duje, \u017ee lep\u0161\u00ed metabolick\u00e9 zdrav\u00ed v cel\u00e9m t\u011ble, v\u010detn\u011b funkce sval\u016f, pom\u00e1h\u00e1 udr\u017eovat hladinu vitaminu D b\u011bhem zimy.<\/span><\/li>\n<li><strong><span dir=\"auto\">Cvi\u010den\u00ed m\u011bn\u00ed zp\u016fsob, jak\u00fdm va\u0161e t\u011blo vyu\u017e\u00edv\u00e1 vitam\u00edn D<\/span><\/strong><span dir=\"auto\">\u00a0\u2013 zm\u011bnou aktivity ur\u010dit\u00fdch enzym\u016f v tukov\u00e9 tk\u00e1ni pomohlo pravideln\u00e9 cvi\u010den\u00ed \u00fa\u010dastn\u00edk\u016fm udr\u017eet si v\u00edce aktivn\u00edho vitam\u00ednu D, a to i bez hubnut\u00ed nebo u\u017e\u00edv\u00e1n\u00ed dopl\u0148k\u016f stravy. To zpochyb\u0148uje roz\u0161\u00ed\u0159en\u00e9 p\u0159esv\u011bd\u010den\u00ed, \u017ee dopl\u0148ky stravy nebo slun\u011bn\u00ed jsou jedin\u00fdm \u0159e\u0161en\u00edm, a nab\u00edz\u00ed lidem s vy\u0161\u0161\u00edm procentem t\u011blesn\u00e9ho tuku nov\u00fd zp\u016fsob, jak p\u0159irozen\u011b chr\u00e1nit hladinu vitam\u00ednu D b\u011bhem zimy.<\/span><\/li>\n<\/ul>\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong><span dir=\"auto\">Zde je n\u00e1vod, jak si udr\u017eet hladinu vitam\u00ednu D vysokou po celou zimu.<\/span><\/strong><\/h2>\n<p><span dir=\"auto\">Pokud se ob\u00e1v\u00e1te, \u017ee v\u00e1m v zim\u011b kles\u00e1 hladina vitaminu D, zvl\u00e1\u0161t\u011b pokud m\u00e1te nadv\u00e1hu, existuje osv\u011bd\u010den\u00fd zp\u016fsob, jak tomu \u010delit \u2013 a nevy\u017eaduje to u\u017e\u00edv\u00e1n\u00ed pilulek ani honbu za sluncem. Podle studie probl\u00e9m nespo\u010d\u00edv\u00e1 jen v n\u00edzk\u00e9m slun\u011bn\u00ed nebo strav\u011b. Jde o to, jak va\u0161e t\u011blo zpracov\u00e1v\u00e1 a aktivuje vitamin D, kter\u00fd je ji\u017e ulo\u017een\u00fd v tukov\u00e9 a svalov\u00e9 tk\u00e1ni. A pr\u00e1v\u011b zde cvi\u010den\u00ed hraje skute\u010dnou roli.<\/span><\/p>\n<p><span dir=\"auto\">Nemus\u00edte hubnout ani tr\u00e1vit hodiny v posilovn\u011b. D\u016fle\u017eit\u00e9 je pravideln\u011b cvi\u010dit spr\u00e1vn\u00fdm zp\u016fsobem. Studie uk\u00e1zala, \u017ee lid\u00e9, kte\u0159\u00ed pravideln\u011b cvi\u010dili, si dok\u00e1zali udr\u017eet aktivn\u00ed hladinu vitaminu D po celou zimu, a to i bez ztr\u00e1ty tuku. Zde je n\u00e1vod, jak toho dos\u00e1hnout:<\/span><\/p>\n<ul>\n<li><strong><span dir=\"auto\">1. Za\u010dn\u011bte se denn\u011b h\u00fdbat \u2013<\/span><\/strong><span dir=\"auto\">\u00a0Sna\u017ete se o pravideln\u00e9 st\u0159edn\u011b t\u011b\u017ek\u00e9 cvi\u010den\u00ed a ka\u017edodenn\u00ed aktivitu. Studie vyu\u017e\u00edvala j\u00edzdu na kole a silov\u00fd tr\u00e9nink, ale m\u016f\u017eete tak\u00e9 vyu\u017e\u00edt\u00a0<\/span><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2025\/01\/11\/interval-walking-training.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">rychlou ch\u016fzi<\/span><\/a><span dir=\"auto\">\u00a0, kruhov\u00e9 cvi\u010den\u00ed s vlastn\u00ed vahou nebo j\u00edzdu na kole. Kl\u00ed\u010dem je d\u016fslednost. Va\u0161e t\u011blo pot\u0159ebuje opakovan\u011b aktivovat, aby p\u0159em\u011bnilo ulo\u017een\u00fd vitamin D na aktivn\u00ed formu, kterou va\u0161e bu\u0148ky mohou vyu\u017e\u00edt.<\/span><\/li>\n<li><strong><span dir=\"auto\">2. Kombinujte st\u0159edn\u011b intenzivn\u00ed kardio se silov\u00fdm tr\u00e9ninkem \u2013<\/span><\/strong><span dir=\"auto\">\u00a0nevyb\u00edrejte si jedno nebo druh\u00e9. Kardio podporuje pr\u016ftok krve a metabolick\u00e9 zdrav\u00ed, zat\u00edmco silov\u00fd tr\u00e9nink zlep\u0161uje zpracov\u00e1n\u00ed vitam\u00ednu D ve svalech. Spole\u010dn\u011b p\u0159eprogramuj\u00ed tukovou a svalovou tk\u00e1\u0148 tak, aby aktivovala v\u00edce vitam\u00ednu D, m\u00edsto aby ho nechala nevyu\u017eit\u00fd. Jen to nep\u0159eh\u00e1n\u011bjte. I kdy\u017e p\u0159\u00edli\u0161 mnoho vysoce intenzivn\u00edho tr\u00e9ninku m\u00e1 \u010dasto opa\u010dn\u00fd \u00fa\u010dinek, s\u00a0<\/span><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2024\/05\/12\/nailing-the-sweet-spots-for-exercise-volume.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">m\u00edrn\u00fdm cvi\u010den\u00edm<\/span><\/a><span dir=\"auto\">\u00a0to p\u0159eh\u00e1n\u011bt nem\u016f\u017eete . P\u0159edstavte si tmav\u0161\u00ed m\u011bs\u00edce jako p\u0159\u00edle\u017eitost k pos\u00edlen\u00ed sv\u00e9ho zdrav\u00ed zevnit\u0159. V\u011bt\u0161ina lid\u00ed ztr\u00e1c\u00ed vitam\u00edn D mezi \u0159\u00edjnem a b\u0159eznem, zejm\u00e9na v severn\u00edch oblastech. Pokud budete v tomto obdob\u00ed aktivn\u00ed, zabr\u00e1n\u00edte tomuto sez\u00f3nn\u00edmu poklesu a na ja\u0159e si d\u00e1te n\u00e1skok v oblasti energie, imunitn\u00edch funkc\u00ed a metabolick\u00fdch funkc\u00ed.<\/span><\/li>\n<li><strong><span dir=\"auto\">3. Slune\u010dn\u00ed sv\u011btlo je nejlep\u0161\u00ed zp\u016fsob, jak optimalizovat hladinu vitam\u00ednu D.<\/span><\/strong><span dir=\"auto\">\u00a0Nezapome\u0148te, \u017ee va\u0161e poko\u017eka je stvo\u0159ena tak, aby si vitam\u00edn D produkovala ze slunce. Proto b\u011bhem letn\u00edch m\u011bs\u00edc\u016f \u2013 a b\u011bhem zimn\u00edch m\u011bs\u00edc\u016f, pokud \u017eijete v tepl\u00e9m podneb\u00ed \u2013 tr\u00e1vte ka\u017ed\u00fd den \u010das na\u00a0<\/span><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2025\/05\/11\/sun-exposure-cellular-health.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">p\u0159\u00edm\u00e9m slunci<\/span><\/a><span dir=\"auto\">\u00a0s holou k\u016f\u017e\u00ed. Pokud st\u00e1le pou\u017e\u00edv\u00e1te \u0159epkov\u00fd, s\u00f3jov\u00fd, slune\u010dnicov\u00fd nebo generick\u00fd \u201erostlinn\u00fd olej\u201c, zaplavujete sv\u00e9 bu\u0148ky\u00a0<\/span><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2023\/07\/17\/linoleic-acid.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">kyselinou linolovou<\/span><\/a><span dir=\"auto\">\u00a0(LA), polynenasycenou mastnou kyselinou, kter\u00e1 snadno oxiduje, hromad\u00ed se v k\u016f\u017ei a zvy\u0161uje riziko po\u0161kozen\u00ed k\u016f\u017ee, kdy\u017e se vystavujete slunci b\u011bhem \u0161pi\u010dky (10:00 a\u017e 16:00). Vyhn\u011bte se t\u011bmto olej\u016fm alespo\u0148 \u0161est m\u011bs\u00edc\u016f, ne\u017e se vystav\u00edte slunci b\u011bhem \u0161pi\u010dky.<\/span><\/li>\n<li><strong><span dir=\"auto\">4. Pokud u\u017e\u00edv\u00e1te dopl\u0148ky stravy, kombinujte vitam\u00edn D3 s ho\u0159\u010d\u00edkem a K2 \u2013<\/span><\/strong><span dir=\"auto\">\u00a0Pokud tr\u00e1v\u00edte hodn\u011b \u010dasu uvnit\u0159 nebo \u017eijete daleko od rovn\u00edku, je u\u017e\u00edv\u00e1n\u00ed dopl\u0148k\u016f stravy s vitam\u00ednem D3 rozumnou strategi\u00ed pro udr\u017een\u00ed optim\u00e1ln\u00ed hladiny vitam\u00ednu D b\u011bhem zimy. Vitam\u00edn D3 v\u0161ak funguje nejl\u00e9pe v kombinaci s\u00a0<\/span><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2022\/02\/21\/magnesium-vitamin-d-supplementation.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">ho\u0159\u010d\u00edkem<\/span><\/a><span dir=\"auto\">\u00a0a vitam\u00ednem K2. Lid\u00e9, kte\u0159\u00ed tyto kofaktory neu\u017e\u00edvali, pot\u0159ebovali o 244 % v\u00edce vitam\u00ednu D k udr\u017een\u00ed zdrav\u00e9 hladiny v krvi. Toto trio spole\u010dn\u011b zlep\u0161uje vst\u0159eb\u00e1v\u00e1n\u00ed, sni\u017euje arterioskler\u00f3zu a pom\u00e1h\u00e1 j\u00e1tr\u016fm efektivn\u011bji zpracov\u00e1vat tuky.<\/span><\/li>\n<li><strong><span dir=\"auto\">5. Otestujte si hladinu vitaminu D a podle toho p\u0159izp\u016fsobte sv\u016fj p\u0159\u00edstup \u2013<\/span><\/strong><span dir=\"auto\">\u00a0Nechte si testovat hladinu vitaminu D alespo\u0148 dvakr\u00e1t ro\u010dn\u011b a sna\u017ete se o hodnotu mezi 60 a 80 ng\/ml (150 a\u017e 200 nmol\/l). Nejde jen o zdrav\u00ed kost\u00ed, ale tak\u00e9 o sn\u00ed\u017een\u00ed inzul\u00ednov\u00e9 rezistence, zklidn\u011bn\u00ed z\u00e1n\u011btu jater a obnoven\u00ed imunitn\u00ed rovnov\u00e1hy. Testy poskytuj\u00ed v\u00fdchoz\u00ed bod a pom\u00e1haj\u00ed v\u00e1m sledovat hladinu vitaminu D v pr\u016fb\u011bhu cel\u00e9ho roku.<\/span><\/li>\n<\/ul>\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong><span dir=\"auto\">\u010casto kladen\u00e9 ot\u00e1zky o cvi\u010den\u00ed a vitam\u00ednu D<\/span><\/strong><\/h2>\n<p><strong><span dir=\"auto\">Ot\u00e1zka: Pro\u010d hladina vitaminu D v zim\u011b kles\u00e1?<\/span><\/strong><\/p>\n<p><strong><span dir=\"auto\">A:<\/span><\/strong><span dir=\"auto\">\u00a0Va\u0161e t\u011blo se k produkci vitam\u00ednu D p\u0159es k\u016f\u017ei spol\u00e9h\u00e1 na slune\u010dn\u00ed z\u00e1\u0159en\u00ed, zejm\u00e9na UVB z\u00e1\u0159en\u00ed. V zim\u011b, zejm\u00e9na v severn\u00edch oblastech, nen\u00ed slune\u010dn\u00ed z\u00e1\u0159en\u00ed dostate\u010dn\u011b siln\u00e9 na to, aby tento proces spustilo, co\u017e vede k v\u00fdznamn\u00e9mu poklesu produkce vitam\u00ednu D.<\/span><\/p>\n<p><strong><span dir=\"auto\">Ot\u00e1zka: Jak nadm\u011brn\u00fd t\u011blesn\u00fd tuk ovliv\u0148uje hladinu vitaminu D?<\/span><\/strong><\/p>\n<p><strong><span dir=\"auto\">A:<\/span><\/strong><span dir=\"auto\">\u00a0Vitam\u00edn D se ukl\u00e1d\u00e1 v tukov\u00fdch bu\u0148k\u00e1ch, co\u017e zt\u011b\u017euje t\u011blu jeho p\u0159\u00edstup a aktivaci. To m\u00e1 za n\u00e1sledek ni\u017e\u0161\u00ed hladiny formy, kterou t\u011blo skute\u010dn\u011b vyu\u017e\u00edv\u00e1, zejm\u00e9na v zim\u011b.<\/span><\/p>\n<p><strong><span dir=\"auto\">Ot\u00e1zka: Zlep\u0161uje cvi\u010den\u00ed hladinu vitaminu D bez dopl\u0148k\u016f stravy?<\/span><\/strong><\/p>\n<p><strong><span dir=\"auto\">A:<\/span><\/strong><span dir=\"auto\">\u00a0Ano. Studie ukazuj\u00ed, \u017ee pravideln\u00e1, m\u00edrn\u00e1 fyzick\u00e1 aktivita pom\u00e1h\u00e1 t\u011blu p\u0159em\u011bnit ulo\u017een\u00fd vitamin D na jeho aktivn\u00ed formu, a to i bez hubnut\u00ed nebo u\u017e\u00edv\u00e1n\u00ed dopl\u0148k\u016f stravy.<\/span><\/p>\n<p><strong><span dir=\"auto\">Ot\u00e1zka: Jak\u00fd typ sportu je nejvhodn\u011bj\u0161\u00ed pro udr\u017een\u00ed hladiny vitaminu D?<\/span><\/strong><\/p>\n<p><strong><span dir=\"auto\">A:<\/span><\/strong><span dir=\"auto\">\u00a0Kombinace st\u0159edn\u011b t\u011b\u017ek\u00e9ho kardia a silov\u00e9ho tr\u00e9ninku \u010dty\u0159ikr\u00e1t t\u00fddn\u011b se ve studii uk\u00e1zala jako nej\u00fa\u010dinn\u011bj\u0161\u00ed. Nepot\u0159ebujete intenzivn\u00ed tr\u00e9nink \u2013 sta\u010d\u00ed pravideln\u00e9 cvi\u010den\u00ed na podporu metabolismu vitam\u00ednu D.<\/span><\/p>\n<p><strong><span dir=\"auto\">Ot\u00e1zka: M\u00e1m i nad\u00e1le u\u017e\u00edvat dopl\u0148ky vitam\u00ednu D?<\/span><\/strong><\/p>\n<p><strong><span dir=\"auto\">A:<\/span><\/strong><span dir=\"auto\">\u00a0Pokud \u017eijete v oblasti s n\u00edzk\u00fdm slune\u010dn\u00edm z\u00e1\u0159en\u00edm nebo tr\u00e1v\u00edte v\u011bt\u0161inu \u010dasu uvnit\u0159, mohou b\u00fdt u\u017eite\u010dn\u00e9 dopl\u0148ky stravy s vitam\u00ednem D3, ale nejl\u00e9pe funguj\u00ed v kombinaci s ho\u0159\u010d\u00edkem a vitam\u00ednem K2 pro podporu spr\u00e1vn\u00e9ho vst\u0159eb\u00e1v\u00e1n\u00ed a fungov\u00e1n\u00ed. Nejlep\u0161\u00edm zp\u016fsobem, jak optimalizovat hladinu vitam\u00ednu D, je v\u0161ak bezpe\u010dn\u00e9 vystavov\u00e1n\u00ed se slunci.<\/span><\/p>\n<p><em><span dir=\"auto\">Anal\u00fdza Dr. Josepha Mercoly<\/span><\/em><\/p>\n<p><strong><span dir=\"auto\">Zdroje<\/span><\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li><sup><span dir=\"auto\">1\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532266\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">N\u00e1rodn\u00ed l\u00e9ka\u0159sk\u00e1 knihovna, StatPearls, Nedostatek vitaminu D 15. \u00fanora 2025<\/span><\/a><\/li>\n<li><sup><span dir=\"auto\">2,\u00a0<\/span><\/sup>\u00a0<sup><span dir=\"auto\">3\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/advanced.onlinelibrary.wiley.com\/doi\/full\/10.1002\/advs.202416312\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">Advanced Science 12. \u010dervna 2025, ro\u010dn\u00edk 12, \u010d\u00edslo 22<\/span><\/a><\/li>\n<li><sup><span dir=\"auto\">4\u00a0<\/span><\/sup>\u00a0<a href=\"https:\/\/www.grassrootshealth.net\/blog\/supplemental-magnesium-vitamin-k2-combined-important-vitamin-d-levels\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span dir=\"auto\">GrassrootsHealth 10. b\u0159ezna 2020<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"elementor-element elementor-element-8c57238 quelle dc-has-condition dc-condition-empty elementor-widget elementor-widget-heading\" data-id=\"8c57238\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<h3 class=\"elementor-heading-title elementor-size-default\"><span style=\"font-size: 10pt;\"><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2025\/10\/11\/exercise-helps-maintain-healthy-vitamin-d-levels.aspx?ui=9c61c0428e2c408fdaa52e1f8a2e29b3c347424cdbd5be591509cf14340e9789&amp;sd=20210104&amp;cid_source=dnl&amp;cid_medium=email&amp;cid_content=art1HL&amp;cid=20251011&amp;foDate=false&amp;mid=DM1821392&amp;rid=407670053\" target=\"_blank\" rel=\"nofollow noopener\"><span dir=\"auto\">Zdroj<\/span><\/a><\/span><\/h3>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>P\u0159\u00edb\u011bh v kostce V zim\u011b je slune\u010dn\u00ed sv\u011btlo v severn\u00edm podneb\u00ed p\u0159\u00edli\u0161 slab\u00e9 na to,&#8230;<\/p>\n","protected":false},"author":2,"featured_media":84879,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[304,3973,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/92490"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=92490"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/92490\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/84879"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=92490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=92490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=92490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}