{"id":71429,"date":"2024-11-19T07:53:00","date_gmt":"2024-11-19T05:53:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=71429"},"modified":"2025-04-10T14:01:54","modified_gmt":"2025-04-10T12:01:54","slug":"hrana-bogata-vitaminom-b5-top-20-namirnica-koliko-vitamina-b5-dnevno-je-potrebno","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=71429","title":{"rendered":"Hrana bogata vitaminom B5, top 20 namirnica. Koliko vitamina B5 dnevno je potrebno?"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamin-B5_portal_cover.jpg\" alt=\"\" class=\"wp-image-71430\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamin-B5_portal_cover.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/11\/Vitamin-B5_portal_cover-382x255.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata vitaminom B5, top 20 namirnica. Koliko vitamina B5 dnevno je potrebno?<\/h2>\n\n\n\n<p>Pantotenska kiselina ili vitamin B5 je prili\u010dno rasprostranjen, ima ga u brojnim namirnicama, a istovremeno se radi o vitaminu bitnom za na\u0161 organizam. Pantotenska kiselina prete\u010da je koenzima A, va\u017ean je za njegovu sintezu, molekule koja je temeljna za metabolizam i sintezu ugljikohidrata, bjelan\u010devina i masti. Vitamin B5 je topiv u vodi, \u0161to zna\u010di da ga tijelo izbacuje kada ima vi\u0161ak i ne skladi\u0161ti se u organizmu. Vitamin B5 poma\u017ee ravnote\u017ei natrija i kalija u tijelu, podr\u017eava rad nadbubre\u017enih \u017elijezda, a nedostatak mo\u017ee dovesti do problema u radu bubrega. Vitamin B5 bitan je za sintezu kolesterola i masnih kiselina, posebno vitamina B2. Vitamin B5 povezan je s drugim vitaminima B skupine, djeluje na imunolo\u0161ki sustav,<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko vitamina B5 dnevno je potrebno?<\/h3>\n\n\n\n<p>Dnevne potrebe za vitaminom B5 variraju, te su ve\u0107e u razdobljima stresa, ali ovise i dobi. Kre\u0107u se od 3 do 12 mg dnevno.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporu\u010deni dnevni unos vitamina B5 za odrasle mu\u0161karce je 5 mg.<\/li>\n\n\n\n<li>Preporu\u010deni dnevni unos vitamina B5 za odrasle \u017eene je 5 mg.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preporu\u010deni dnevni unos vitamina B5 za trudnice je 6 mg.<\/li>\n\n\n\n<li>Preporu\u010deni dnevni unos vitamina B5 za dojilje je 7 mg .<\/li>\n<\/ul>\n\n\n\n<p><strong>Tablica prema godinama &#8211; preporu\u010deni dnevni unos vitamina B5<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>do 6 mjeseci: 1,7 mg<\/li>\n\n\n\n<li>7 &#8211; 12 mjeseci: 1,8 mg<\/li>\n\n\n\n<li>1 &#8211; 3 godine: 2 mg<\/li>\n\n\n\n<li>4 &#8211; 8 godina: 3 mg<\/li>\n\n\n\n<li>9 &#8211; 13 godina: 4 mg<\/li>\n\n\n\n<li>preko 14 godina: 5mg<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Vitamin B5 i mr\u0161avljenje &#8211; kako vitamin B5 poma\u017ee mr\u0161avljenju<\/h3>\n\n\n\n<p>Vitamin B5 je bitan za metabolizam, te se \u010desto spominje njegova veza s tjelesnom masom. Vitamin B5 poti\u010de transformaciju hrane, te na taj na\u010din transformiraju\u0107i je u energiju potrebnu za stani\u010dne procese smanjuje mogu\u0107nost stvaranja masnih naslaga, nego utje\u010de na to da se hrana iskori\u0161tava. Ovaj vitamin istovremeno utje\u010de na probavu, olak\u0161ava probavne procese, te mo\u017ee pomo\u0107i u kontroli gladi, posebno &#8220;\u017eiv\u010dane gladi&#8221; djelovanjem na steroidne hormone koji su uklju\u010deni u proces hormonalnog stresa. Stoga je za dovoljan unos vitamina B5 bitan za odr\u017eavanje normalne tjelesne mase, kao i za mr\u0161avljenje.<\/p>\n\n\n\n<p>No, bitno je da se vitamin B5 unosi prehranom, kako bi iskoristili njegove prednosti, jer to doprinosi i zdravijoj i uravnote\u017eenoj prehrani, a kada se uzima kao dodatak, nije potvr\u0111eno da ima isti efekt. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata vitaminom B5 &#8211; u kojim namirnicama ima najvi\u0161e vitamina B5<\/h3>\n\n\n\n<p>Suhe gljive spadaju na namirnice najbogatije vitaminom B5. Iza njih slijedi suhi pivski kvasac. Cjelovite \u017eitarice, gove\u0111a jetra, te za\u010dini su bogati vitaminom B5. Iako se njih koristi manje, a iznos vitamina B5 je na 100 grama, oni mogu biti vrijedan dodatak kuhanju i <a href=\"https:\/\/www.recepti.covermagazin.com\/\">receptima<\/a>.<\/p>\n\n\n\n<p><strong>Namirnice bogate vitaminom B5:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>suhi pivski kvasac ima 13,5 mg a svje\u017ei 4,9 mg.<\/li>\n\n\n\n<li>gove\u0111a jetra 8,10 mg<\/li>\n\n\n\n<li>le\u0107a 2,14 mg<\/li>\n\n\n\n<li>pastrva 1,94 mg<\/li>\n\n\n\n<li>jaja 1,77 mg<\/li>\n\n\n\n<li>kikiriki 1,76 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=60604\">orasi<\/a>, suhi 1,60 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=63277\">slanutak<\/a> 1,58 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=60631\" data-type=\"post\" data-id=\"60631\">lje\u0161njaci<\/a>, suhi 1,51 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=44860\" data-type=\"post\" data-id=\"44860\">sme\u0111a ri\u017ea<\/a> 1,50 mg<\/li>\n\n\n\n<li>ra\u017e 1,45 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=60909\" data-type=\"post\" data-id=\"60909\">avokado<\/a> 1,39 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=58991\" data-type=\"post\" data-id=\"58991\">zobene pahuljice<\/a> 1,34 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=68710\" data-type=\"post\" data-id=\"68710\">piletina, prsa<\/a> 1,26 mg<\/li>\n\n\n\n<li>heljda 1,23 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=59744\" data-type=\"post\" data-id=\"59744\">janjetina<\/a> 1,19 mg<\/li>\n\n\n\n<li>gorki kakao prah 1,10 mg<\/li>\n\n\n\n<li>sirova \u0161unka 1,07 mg<\/li>\n\n\n\n<li>kuhana \u0161unka 1,03 mg<\/li>\n\n\n\n<li>losos 1,02 mg<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata vitaminom B5 &#8211; u kojim namirnicama ima najvi\u0161e vitamina B5 &#8211; tablica<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>suhi pivski kvasac ima 13,5 mg a svje\u017ei 4,9 mg.<\/li>\n\n\n\n<li>gorki kakao prah 1,10 mg<\/li>\n\n\n\n<li>obrano kravlje mlijeko u prahu 3,28 mg<\/li>\n\n\n\n<li>gr\u010dki jogurt 0,50 mg<\/li>\n\n\n\n<li>punomasno kravlje mlijeko 0,35 mg<\/li>\n\n\n\n<li>jaja 1,77 mg<\/li>\n<\/ul>\n\n\n\n<p>Meso:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gove\u0111a jetra 8,10 mg<\/li>\n\n\n\n<li>piletina, prsa 1,26 mg<\/li>\n\n\n\n<li>janjetina 1,19 mg<\/li>\n\n\n\n<li>sirova \u0161unka 1,07 mg<\/li>\n\n\n\n<li>kuhana \u0161unka 1,03 mg<\/li>\n<\/ul>\n\n\n\n<p>Riba:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pastrva 1,94 mg<\/li>\n\n\n\n<li>jastog 1,63 mg<\/li>\n\n\n\n<li>losos 1,02 mg<\/li>\n\n\n\n<li>haringa 1,01 mg<\/li>\n\n\n\n<li>lignje 0,68 mg<\/li>\n<\/ul>\n\n\n\n<p>\u017ditarice su tako\u0111er bogate vitaminom B5, najvi\u0161e ga imaju<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>p\u0161eni\u010dne klice, 2,26 mg i<\/li>\n\n\n\n<li>p\u0161eni\u010dne posije 2,18 mg.<\/li>\n<\/ul>\n\n\n\n<p>Cjelovite \u017eitarice op\u0107enito kao i sme\u0111a ri\u017ea imaju ve\u0107u koli\u010dinu vitamina B5:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sme\u0111a ri\u017ea ima 1,50 mg<\/li>\n\n\n\n<li>ra\u017e 1,45 mg<\/li>\n\n\n\n<li>zobene pahuljice 1,34 mg<\/li>\n\n\n\n<li>heljda 1,23 mg<\/li>\n<\/ul>\n\n\n\n<p>Mahunarke:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>le\u0107a 2,14 mg<\/li>\n\n\n\n<li>slanutak 1,58 mg<\/li>\n\n\n\n<li>azuki grah 1,47 mg<\/li>\n\n\n\n<li>soja 0,92 mg<\/li>\n\n\n\n<li>gra\u0161ak 0,75<\/li>\n<\/ul>\n\n\n\n<p>Su\u0161eno vo\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/covermagazin.com\/?p=60721\" data-type=\"post\" data-id=\"60721\">kikiriki<\/a> 1,76 mg<\/li>\n\n\n\n<li>orasi, suhi 1,60 mg<\/li>\n\n\n\n<li>lje\u0161njaci, suhi 1,51 mg<\/li>\n\n\n\n<li>indijski ora\u0161\u010di\u0107i 0,86 mg<\/li>\n\n\n\n<li>makadamija orasi 0,76 mg<\/li>\n\n\n\n<li>sjemenke suncokreta 7,0 mg<\/li>\n\n\n\n<li>su\u0161eni <a href=\"https:\/\/covermagazin.com\/?p=59959\" data-type=\"post\" data-id=\"59959\">kesteni<\/a> 0,92 mg<\/li>\n\n\n\n<li>suhe <a href=\"https:\/\/covermagazin.com\/?p=70714\" data-type=\"post\" data-id=\"70714\">datulje<\/a> 0,81 mg<\/li>\n\n\n\n<li>suhe marelice 0,70 mg<\/li>\n\n\n\n<li>suhi pistacije 0,52 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=60904\" data-type=\"post\" data-id=\"60904\">smokve<\/a>, suhe 0,51 mg<\/li>\n\n\n\n<li><\/li>\n<\/ul>\n\n\n\n<p>Za\u010dinsko i aromati\u010dno bilje bogato je vitaminom B5:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>crvena paprika, za\u010dinska, mljevena 2,51 mg<\/li>\n\n\n\n<li>papar 1,40 mg<\/li>\n\n\n\n<li>menta, su\u0161ena 1,40 mg<\/li>\n\n\n\n<li>bosiljak, su\u0161eni 0,84 mg<\/li>\n\n\n\n<li>ru\u017emarin 0,80 mg<\/li>\n\n\n\n<li>per\u0161in, su\u0161eni 1,06<\/li>\n\n\n\n<li>origano 0,92 mg<\/li>\n\n\n\n<li>\u010de\u0161njak u prahu ili granulama 0,74<\/li>\n<\/ul>\n\n\n\n<p>Povr\u0107e i vo\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>su\u0161ene raj\u010dice 2,08 mg<\/li>\n\n\n\n<li>vrganji 1,5 mg<\/li>\n\n\n\n<li>avokado 1,39 mg<\/li>\n\n\n\n<li>radi\u010d 1,16 mg<\/li>\n\n\n\n<li>datulje 0,80 mg<\/li>\n\n\n\n<li>cvjeta\u010da 0,51 mg<\/li>\n\n\n\n<li>nar 0,57 mg<\/li>\n\n\n\n<li>crni ribizl 0,40 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=60950\" data-type=\"post\" data-id=\"60950\">naran\u010de<\/a> 0,37 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=58802\" data-type=\"post\" data-id=\"58802\">banane<\/a> 0,36 mg<\/li>\n\n\n\n<li><a href=\"https:\/\/covermagazin.com\/?p=60729\" data-type=\"post\" data-id=\"60729\">jagode<\/a> 0, 34 mg<\/li>\n<\/ul>\n\n\n\n<p><strong>Pro\u010ditajte i:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"9wVPAel7Lw\"><a href=\"https:\/\/covermagazin.com\/?page_id=33559\">Vitamini i minerali<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Vitamini i minerali&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=33559&#038;embed=true#?secret=aqbeD5t8em#?secret=9wVPAel7Lw\" data-secret=\"9wVPAel7Lw\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"cZBBvdY6FE\"><a href=\"https:\/\/covermagazin.com\/?p=26836\">Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Simptomi nedostatka pojedinih vitamina u tijelu [ ZDRAVLJE ]&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=26836&#038;embed=true#?secret=ZC60jAQ5Ec#?secret=cZBBvdY6FE\" data-secret=\"cZBBvdY6FE\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"6h3ZTg8Tum\"><a href=\"https:\/\/covermagazin.com\/?page_id=26857\">Ljekovito VO\u0106E I POVR\u0106E<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Ljekovito VO\u0106E I POVR\u0106E&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?page_id=26857&#038;embed=true#?secret=qErf7tl3K9#?secret=6h3ZTg8Tum\" data-secret=\"6h3ZTg8Tum\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Hrana bogata vitaminom B5, top 20 namirnica. Koliko vitamina B5 dnevno je potrebno? Pantotenska kiselina ili vitamin B5 je prili\u010dno rasprostranjen, ima ga u brojnim namirnicama, a istovremeno se radi o vitaminu bitnom za na\u0161 organizam. Pantotenska kiselina prete\u010da je koenzima A, va\u017ean je za njegovu sintezu, molekule koja je temeljna za metabolizam i sintezu [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":71430,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[160],"tags":[594],"class_list":["post-71429","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamini_i_minerali","tag-nutritivna-vrijednost-hrane"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71429","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=71429"}],"version-history":[{"count":3,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71429\/revisions"}],"predecessor-version":[{"id":71803,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/71429\/revisions\/71803"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/71430"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=71429"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=71429"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=71429"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}