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інформація",{"data":986,"related":1006,"events":1076},{"id":987,"slug":988,"kind":989,"title":990,"subtitle":230,"excerpt":991,"cover":992,"accent_color":230,"published_at":993,"reading_minutes":240,"items_count":994,"preview":230,"tags":995,"author":999,"intro":230,"body":1003,"items":1004,"seo":1005},636,"kakie-vitaminy-nuzny-zimoj-rasskazyvaet-dietolog-irina-bulgakova","article","Які вітаміни необхідні взимку: розповідає дієтолог Ірина Булгакова","Взимку, через брак сонячного світла, багато хто страждає від хронічної втоми, апатії і погіршення загального самопочуття. Але це можна виправити.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F594\u002FdmCHk.jpg","2019-12-11T07:00:00+00:00",0,[996,997,998],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":910,"name":911,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":913,"name":914,"icon":230,"color":230,"featured":345},{"slug":1000,"name":1001,"position":1002,"avatar":230,"bio":230},"mixsport","Редакція MixSport","Редакція","\u003Cblockquote>\u003Cp>\u003Cem>Взимку, через брак сонячного світла, багато хто страждає від хронічної втоми, апатії і погіршення загального самопочуття. Але це можна виправити.\u003C\u002Fem>\u003C\u002Fp>\u003C\u002Fblockquote>\u003Cp>Консультант із психології харчової поведінки і корекції ваги, дієтолог, партнер «\u003Cem>Школи усвідомленого харчування\u003C\u002Fem>», автор і ведуча трансформаційних фітнес-турів\u003Cstrong>Ірина Булгакова\u003C\u002Fstrong> розповіла Mixsport, які вітаміни особливо необхідні взимку, з яких продуктів їх можна отримати і як потрібно харчуватися в зимовий період тим, хто займається спортом.\u003C\u002Fp>\u003Ch2>Яких вітамінів не вистачає організму в зимовий період\u003C\u002Fh2>\u003Cp>«Як правило, взимку організм відчуває нестачу таких вітамінів:\u003C\u002Fp>\u003Cp>\u003Cstrong>D\u003C\u002Fstrong> – відповідає за міцність кісток і зубів;\u003Cbr\u002F> \u003Cstrong>А\u003C\u002Fstrong> – підтримує імунітет, усуває сухість шкіри, уповільнює старіння;\u003Cbr\u002F> \u003Cstrong>Е\u003C\u002Fstrong> – відповідає за збереження всіх клітин організму, особливо шкіри, «вітамін краси»;\u003Cbr\u002F> \u003Cstrong>С\u003C\u002Fstrong> – має імуностимулюючі й антиоксидантні властивості;\u003Cbr\u002F> вітаміни групи \u003Cstrong>В (В1, В6, В12)\u003C\u002Fstrong> – нормалізують роботу нервової системи, зміцнюють імунітет».\u003C\u002Fp>\u003Ch2>Які продукти допоможуть заповнити нестачу вітамінів\u003C\u002Fh2>\u003Cp>«Уникнути дефіциту вітамінів допоможуть такі продукти:\u003C\u002Fp>\u003Cp>\u003Cstrong>А\u003C\u002Fstrong> – морква, капуста, гарбуз, яєчний жовток, печінка тріски, морська риба;\u003Cbr\u002F> \u003Cstrong>D\u003C\u002Fstrong> – риб'ячий жир, м'ясо оселедця, лосось, сардини, тунець, яєчний жовток, молочні продукти в будь-якому вигляді (\u003Cem>від сиру до кефіру\u003C\u002Fem>);\u003Cbr\u002F> \u003Cstrong>В\u003C\u002Fstrong> – яловичина, м'ясо птиці, печінка куряча, свиняча, яловича, яєчні жовтки, бобові, рисова каша, вівсянка, фісташки, насіння соняшника;\u003Cbr\u002F> \u003Cstrong>Е\u003C\u002Fstrong> – рослинні олії, шпинат, горіхи, авокадо;\u003Cbr\u002F> \u003Cstrong>С\u003C\u002Fstrong> – шипшина, смородина, перець червоний, хрін, капуста, апельсин, лимон».\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Які продукти допоможуть заповнити нестачу вітамінів — Які вітаміни необхідні взимку: розповідає дієтолог Ірина Булгакова\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F16497\u002F38k4C.jpg\"\u002F>\u003Cp>Ірина Булгакова\u003C\u002Fp>\u003C\u002Fp>\u003Ch2>Необхідність аптечних вітамінів\u003C\u002Fh2>\u003Cp>«У зимовий час важливо, щоб організм щодня отримував весь набір корисних речовин у достатній кількості. Якщо баланс не дотримано, метаболізм починає сповільнюватися, виникає нестача енергії, нервова і ендокринна системи перевантажуються, швидше руйнуються клітини, а нові утворюються повільно. Це призводить до втоми, апатії та частих застуд. Тому раджу додати до раціону комплекс полівітамінів з мікроелементами. Не буду рекомендувати конкретного виробника, але хочу зазначити, що важливо звертати увагу на склад. Потрібно, щоб до нього входили вітаміни \u003Cstrong>A, B, C, D, E,\u003C\u002Fstrong>а також залізо, цинк, йод та магній».\u003C\u002Fp>\u003Ch2>Правила харчування взимку при активному фізичному навантаженні\u003C\u002Fh2>\u003Cp>«Головне, щоб раціон був збалансованим і мав усі групи вітамінів і мікроелементів.\u003C\u002Fp>\u003Cp>Для занять спортом потрібно багато сил. Вуглеводи – найкраще джерело енергії, тому їх слід вживати на сніданок або обід за 3 години до початку тренування. Також можна їсти невеликими порціями трохи пізніше, ніж за годину до навантажень. Щоб отримати потрібну кількість вуглеводів, можна з'їсти вівсяну кашу зі знежиреним молоком, відварну картоплю, хрусткі хлібці, тости, хліб з медом. Важливо, щоб на обід і вечерю ви споживали достатню кількість білка і сезонні овочі.\u003C\u002Fp>\u003Cp>Взимку потрібно споживати більше калорій, ніж влітку. Для цього потрібно включити більше страв з риби, птиці, м'яса, тобто з великим вмістом «важких білків». У вашому раціоні кожного тижня повинні бути телятина і куряче м'ясо, а рибу слід готувати не менше 2-3 разів на тиждень.\u003C\u002Fp>\u003Cp>І наостанок, щоб не потрапити під кліматичний вплив і добре почуватися взимку, при складанні раціону необхідно дотримуватися кількох нескладних правил:\u003C\u002Fp>\u003Col>\u003Cli>Не голодувати.\u003C\u002Fli> \u003Cli>Споживати достатню кількість вітамінів.\u003C\u002Fli> \u003Cli>Пити більше рідини.\u003C\u002Fli> \u003Cli>Не забувати про гарячу їжу і питво.\u003C\u002Fli> \u003Cli>Зробити свій раціон максимально різноманітним».\u003C\u002Fli>\u003C\u002Fol>\u003Cblockquote>\u003Cp>Раніше \u003Ca href=\"\u002Fblog\u002Fkakie-vitaminy-sdelaut-vasi-trenirovki-effektivnee-otvecaet-specialist\">Володимир Трегубов, провідний фахівець зі спортивного харчування команди Weider Ukraine, розповів Mixsport, які вітаміни зроблять ваші тренування ефективніше\u003C\u002Fa>.\u003C\u002Fp>\u003C\u002Fblockquote>",[],{"title":990,"description":991},[1007,1020,1032,1043,1054,1065],{"id":1008,"slug":1009,"kind":989,"title":1010,"subtitle":230,"excerpt":1011,"cover":1012,"accent_color":230,"published_at":1013,"reading_minutes":254,"items_count":994,"preview":1014,"tags":1015},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1016,1017,1018,1019],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1021,"slug":1022,"kind":989,"title":1023,"subtitle":230,"excerpt":1024,"cover":1025,"accent_color":230,"published_at":1026,"reading_minutes":232,"items_count":994,"preview":1027,"tags":1028},113,"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1029,1030,1031],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1033,"slug":1034,"kind":989,"title":1035,"subtitle":230,"excerpt":1036,"cover":1037,"accent_color":230,"published_at":1038,"reading_minutes":240,"items_count":994,"preview":1039,"tags":1040},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1041,1042],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1045,"kind":989,"title":1046,"subtitle":230,"excerpt":1047,"cover":1048,"accent_color":230,"published_at":1049,"reading_minutes":232,"items_count":994,"preview":1050,"tags":1051},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1052,1053],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1055,"kind":989,"title":1056,"subtitle":230,"excerpt":1057,"cover":1058,"accent_color":230,"published_at":1059,"reading_minutes":217,"items_count":994,"preview":1060,"tags":1061},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1062,1063,1064],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1066,"slug":1067,"kind":989,"title":1068,"subtitle":230,"excerpt":1069,"cover":1070,"accent_color":230,"published_at":1071,"reading_minutes":240,"items_count":994,"preview":1072,"tags":1073},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому 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