{"id":72769,"date":"2024-12-14T14:00:00","date_gmt":"2024-12-14T12:00:00","guid":{"rendered":"https:\/\/covermagazin.com\/?p=72769"},"modified":"2025-04-10T14:01:54","modified_gmt":"2025-04-10T12:01:54","slug":"hrana-bogata-kolinom-top-30-namirnica-koliko-dnevno-kolina-prema-dobi","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=72769","title":{"rendered":"Hrana bogata KOLINOM, top 30 namirnica. Koliko dnevno kolina prema dobi?"},"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\/12\/Hrana-bogata-KOLINOM.jpg\" alt=\"\" class=\"wp-image-72770\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/12\/Hrana-bogata-KOLINOM.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/12\/Hrana-bogata-KOLINOM-382x255.jpg 382w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Hrana bogata KOLINOM, top 30 namirnica. Koliko dnevno kolina prema dobi?<\/h2>\n\n\n\n<p>Kolin, koji se spominje i kao vitamin J, ve\u017ee se uz B skupinu vitamina, nije slu\u017ebeno vitamin. Va\u017ean je nutrijent koji sudjeluje u brojnim funkcijama u organizmu. Na\u0161e tijelo proizvodi kolin, ali u malim koli\u010dinama, te ga je ve\u0107inom potrebno unijeti prehranom. Kolin je bitan za pravilan rad mozga, jetra, mi\u0161i\u0107a, bitan je za reguliranje razine kolesterola, te za \u017eiv\u010dani sustav i pam\u0107enje.<\/p>\n\n\n\n<p>Kod sporta\u0161a kolin je neophodan kako bi mozak ispravno komunicirao s mi\u0161i\u0107ima, nedostatak kolina tijekom tjelesne aktivnosti mo\u017ee uzrokovati odgodu u prijenosu poruke o kontrakciji, \u0161to mo\u017ee rezultirati ve\u0107im umorom nakon bavljenja sportom. Ovo je samo jedan primjer, ali utjecaj kolina je \u0161iri od ovoga.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kolin i zdravlje<\/h3>\n\n\n\n<p>Kolin je bitan za pam\u0107enje, mi\u0161i\u0107ne aktivnosti, regulaciju otkucaja srca&#8230;<\/p>\n\n\n\n<p>Kolin je uklju\u010den u brojne funkcije u organizmu, me\u0111u kojima su bitni procesi od razmjene stani\u010dnih poruka, bitan je za kolesterol, poma\u017ee ukloniti kolesterol iz jetra, a nedovoljno kolina mo\u017ee dovesti do nakupljanja kolesterola.<\/p>\n\n\n\n<p>Kolin je bitan za sintezu DNA, uklju\u010den je u razne procese poput stani\u010dne strukture, razmjene poruka, metabolizam masti&#8230;<\/p>\n\n\n\n<p>Jedna od bitnih funkcija kolina je za \u017eiv\u010dani sustav, odgovoran je za proizvodnju acetilkolina bitnog neurotransmitera za regulaciju pam\u0107enja, raspolo\u017eenja i inteligencije.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Koliko je dnevno potrebno kolina<\/h3>\n\n\n\n<p>To su vrijednosti koje bi trebale biti dovoljne za ve\u0107inu zdravih osoba. Koli\u010dina se razlikuje prema dobi.<\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background\">Dnevne potrebe za kolinom \u017eene preko 19 godina: 425 mg dnevno<\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background\">Dnevne potrebe za kolinom mu\u0161karci preko 19 godina: 550 mg dnevno<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Dnevne potrebe za kolinom prema dobi<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>0 &#8211; 6 mjeseci dnevne potrebe &#8211; 125 mg dnevno<\/li>\n\n\n\n<li>7 &#8211; 12 mjeseci dnevne potrebe &#8211; 150 mg dnevno<\/li>\n\n\n\n<li>1 &#8211; 3 godine dnevne potrebe &#8211; 200 mg dnevno<\/li>\n\n\n\n<li>4 \u2013 8 godina dnevne potrebe &#8211; 250 mg dnevno<\/li>\n\n\n\n<li>9 &#8211; 13 godina dnevne potrebe &#8211; 375 mg dnevno<\/li>\n\n\n\n<li>14 \u2013 19 godina dnevne potrebe &#8211; 400 &#8211; 550 mg dnevno<\/li>\n\n\n\n<li>\u017eene preko 19 godina dnevne potrebe &#8211; 425 mg dnevno<\/li>\n\n\n\n<li>mu\u0161karci preko 19 godina dnevne potrebe &#8211; 550 mg dnevno<\/li>\n\n\n\n<li>dojilje dnevne potrebe &#8211; 550 mg dnevno<\/li>\n\n\n\n<li>trudnice dnevne potrebe &#8211; 930 mg dnevno<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Simptomi nedostatka kolina<\/h3>\n\n\n\n<p>Neki od simptoma nedostatka kolina su:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>umor<\/li>\n\n\n\n<li>problemi s koncentracijom<\/li>\n\n\n\n<li>problemi s pam\u0107enjem<\/li>\n\n\n\n<li>slabost u mi\u0161i\u0107ima<\/li>\n\n\n\n<li>disfunkcija jetra<\/li>\n\n\n\n<li>promjene raspolo\u017eenja i neurolo\u0161ki poreme\u0107aji<\/li>\n\n\n\n<li>slaba fizi\u010dka izdr\u017eljivost (kod sporta\u0161a)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata kolinom<\/h3>\n\n\n\n<p><strong>Jetrica gove\u0111a, tele\u0107a i pile\u0107a<\/strong> su me\u0111u najbogatijim namirnicama kolinom. Gove\u0111a jetrica na 100 grama ima 513 mg kolina, tele\u0107a 411 mg, pile\u0107a 327 mg kolina.<\/p>\n\n\n\n<p><strong>Jaja<\/strong> mo\u017eda nisu najbogatija namirnica kolinom, ali su bogata kolinom, a uz to jednostavno se mogu ukomponirati u prehranu. Kolin se uglavnom nalazi u \u017eumanjku. Jedno jaje ima 169 mg kolina.<\/p>\n\n\n\n<p><strong>Plodovi mora i riba <\/strong>(tuna, losos i bakalar) tako\u0111er su bogati kolinom. 100 grama lososa ima 229 mg, suhi bakalar 291 mg kolina.<\/p>\n\n\n\n<p><strong>Soja<\/strong> je tako\u0111er bogata kolinom, a na vrhu je kao biljna namirnica po koli\u010dini kolina. Ima 192 mg kolina na 100 grama. Ulje soje, 1 \u017elica (15 ml) sadr\u017ei 47,3 mg kolina.<\/p>\n\n\n\n<p><strong>Govedina i teletina<\/strong> su bogate kolinom, Uz kolin bogate su i proteinima te \u017eeljezom.<\/p>\n\n\n\n<p><strong>Piletina i puretina<\/strong> su bogate proteinima, \u0161to je mnogima poznato, no one su bogate i kolinom.<\/p>\n\n\n\n<p>Me\u0111u povr\u0107e najbogatije kolinom ubrajaju se <strong>cvjeta\u010da, prokulice, brokula<\/strong>&#8230;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tablica: Hrana bogata kolinom, koje namirnice imaju najvi\u0161e kolina<\/h3>\n\n\n\n<p>\u017dumanjak jajeta 820 mg kolina na 100 grama.<br>Gove\u0111a jetrica 513 mg kolina na 100 grama.<br>Tele\u0107a jetrica 411 mg kolina na 100 grama.<br>Jaje 335 mg &#8211; jedno veliko jaje ima 169 mg kolina na 100 grama.<br>Pile\u0107a jetrica 327 mg kolina na 100 grama.<br>Suhi bakalar 291 mg kolina na 100 grama.<br>Losos 229 mg kolina na 100 grama.<br>Pile\u0107a jetrena pa\u0161teta 229 mg kolina na 100 grama.<br>Pure\u0107a jetrica 222 mg kolina na 100 grama.<br>Govedina 195 mg kolina na 100 grama.<br>Svinjetina 195 mg kolina na 100 grama.<br>Soja 192 mg kolina na 100 grama.<br>Piletina 178 mg kolina na 100 grama.<br>Puretina 160 mg kolina na 100 grama.<br>Teletina 160 mg kolina na 100 grama.<br>Gra\u0161ak 157 mg kolina na 100 grama.<br>Meso divlja\u010di 130 mg kolina na 100 grama.<br>Janjetina 129 mg kolina na 100 grama.<br>Kobasice 97 mg kolina na 100 grama.<br>Mljevena puretina 87 mg kolina na 100 grama.<br>Tuna, svje\u017ea 65 mg kolina na 100 grama.<br>Bademi 60 mg kolina na 100 grama.<br>Cvjeta\u010da ima 57,1 mg kolina na 100 grama.<br>Suncokretove sjemenke 52 mg kolina na 100 grama.<br>Humus 46 mg kolina na 100 grama.<br>Prokulice 19 mg kolina na 100 grama.<br>Brokula 18,7 mg kolina na 100 grama.<br>Tvrdi sir 18 mg kolina na 100 grama.<br>Mlijeko 17 mg kolina na 100 grama.<br>Gr\u010dki jogurt 15 mg kolina na 100 grama.<br>Mozzarella 13,5 mg kolina na 100 grama.<br>Raj\u010dice 9,8 mg kolina na 100 grama.<\/p>\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=\"iLGExsoLBy\"><a href=\"https:\/\/covermagazin.com\/?p=71805\">Hrana bogata vitaminima B skupine, koliko je dnevno potrebno<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; 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Koliko dnevno kolina prema dobi? Kolin, koji se spominje i kao vitamin J, ve\u017ee se uz B skupinu vitamina, nije slu\u017ebeno vitamin. Va\u017ean je nutrijent koji sudjeluje u brojnim funkcijama u organizmu. Na\u0161e tijelo proizvodi kolin, ali u malim koli\u010dinama, te ga je ve\u0107inom potrebno unijeti prehranom. Kolin je [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":72770,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[160],"tags":[594,189],"class_list":["post-72769","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vitamini_i_minerali","tag-nutritivna-vrijednost-hrane","tag-vitamini-cover"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/72769","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=72769"}],"version-history":[{"count":1,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/72769\/revisions"}],"predecessor-version":[{"id":72771,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/72769\/revisions\/72771"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/72770"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=72769"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=72769"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=72769"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}