{"id":190375,"date":"2020-10-21T09:30:00","date_gmt":"2020-10-21T07:30:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=190375"},"modified":"2023-06-27T11:40:28","modified_gmt":"2023-06-27T09:40:28","slug":"15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/","title":{"rendered":"15 zp\u016fsob\u016f, jak pos\u00edlit imunitn\u00ed syst\u00e9m a chr\u00e1nit sv\u00e9 zdrav\u00ed"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#Proc_hledani_nakopnuti_imunity_alias_Immune_Boost_na_Googlu_neni_spravnym_resenim\" title=\"Pro\u010d hled\u00e1n\u00ed nakopnut\u00ed imunity alias Immune Boost na Googlu nen\u00ed spr\u00e1vn\u00fdm \u0159e\u0161en\u00edm?\">Pro\u010d hled\u00e1n\u00ed nakopnut\u00ed imunity alias Immune Boost na Googlu nen\u00ed spr\u00e1vn\u00fdm \u0159e\u0161en\u00edm?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#Jak_imunita_zjednodusene_funguje\" title=\"Jak imunita zjednodu\u0161en\u011b funguje?\">Jak imunita zjednodu\u0161en\u011b funguje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#Temito_15_jednoduchymi_tipy_podporite_obranyschopnost_organismu\" title=\"T\u011bmito 15 jednoduch\u00fdmi tipy podpo\u0159\u00edte obranyschopnost organismu\">T\u011bmito 15 jednoduch\u00fdmi tipy podpo\u0159\u00edte obranyschopnost organismu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#1_Dodrzujte_zakladni_hygienicka_opatreni_a_mejte_na_vedomi_kde_ciha_nejvetsi_nebezpeci\" title=\"1. Dodr\u017eujte z\u00e1kladn\u00ed hygienick\u00e1 opat\u0159en\u00ed a m\u011bjte na v\u011bdom\u00ed, kde \u010d\u00edh\u00e1 nejv\u011bt\u0161\u00ed nebezpe\u010d\u00ed\">1. Dodr\u017eujte z\u00e1kladn\u00ed hygienick\u00e1 opat\u0159en\u00ed a m\u011bjte na v\u011bdom\u00ed, kde \u010d\u00edh\u00e1 nejv\u011bt\u0161\u00ed nebezpe\u010d\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#2_Snazte_se_omezit_vsudypritomny_stres_i_za_pomoci_ruznych_relaxacnich_technik\" title=\"2. Sna\u017ete se omezit v\u0161udyp\u0159\u00edtomn\u00fd stres i za pomoci r\u016fzn\u00fdch relaxa\u010dn\u00edch technik\">2. Sna\u017ete se omezit v\u0161udyp\u0159\u00edtomn\u00fd stres i za pomoci r\u016fzn\u00fdch relaxa\u010dn\u00edch technik<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#3_Zamerte_se_na_kvalitni_a_dostatecne_dlouhy_spanek\" title=\"3. Zam\u011b\u0159te se na kvalitn\u00ed a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek\">3. Zam\u011b\u0159te se na kvalitn\u00ed a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#4_Nezapominejte_ani_na_pravidelny_pohyb_a_cviceni\" title=\"4. Nezapom\u00ednejte ani na pravideln\u00fd pohyb a cvi\u010den\u00ed\">4. Nezapom\u00ednejte ani na pravideln\u00fd pohyb a cvi\u010den\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#5_Eat_the_Rainbow_alias_jezte_vice_barevne_zeleniny_ovoce_a_potravin\" title=\"5. Eat the Rainbow alias jezte v\u00edce barevn\u00e9 zeleniny, ovoce a potravin&nbsp;\">5. Eat the Rainbow alias jezte v\u00edce barevn\u00e9 zeleniny, ovoce a potravin&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#6_Jezte_vice_probiotickych_i_prebiotickych_potravin_a_dejte_sanci_probiotikum\" title=\"6. Jezte v\u00edce probiotick\u00fdch i prebiotick\u00fdch potravin a dejte \u0161anci probiotik\u016fm\">6. Jezte v\u00edce probiotick\u00fdch i prebiotick\u00fdch potravin a dejte \u0161anci probiotik\u016fm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#7_Dbejte_na_dostatecny_prijem_bilkovin\" title=\"7. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin\">7. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#8_Jezte_vice_zdravych_tuku\" title=\"8. Jezte v\u00edce zdrav\u00fdch tuk\u016f&nbsp;\">8. Jezte v\u00edce zdrav\u00fdch tuk\u016f&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#9_Dejte_sanci_pravidelnemu_saunovani\" title=\"9. Dejte \u0161anci pravideln\u00e9mu saunov\u00e1n\u00ed\">9. Dejte \u0161anci pravideln\u00e9mu saunov\u00e1n\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#10_Otuzujte_se_Studena_sprcha_po_ranu_vas_prijemne_nabudi_na_nadchazejici_den\" title=\"10. Otu\u017eujte se. Studen\u00e1 sprcha po r\u00e1nu v\u00e1s p\u0159\u00edjemn\u011b nabud\u00ed na nadch\u00e1zej\u00edc\u00ed den\">10. Otu\u017eujte se. Studen\u00e1 sprcha po r\u00e1nu v\u00e1s p\u0159\u00edjemn\u011b nabud\u00ed na nadch\u00e1zej\u00edc\u00ed den<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#11_Snizte_konzumaci_alkoholu_a_pocet_vykourenych_cigaret\" title=\"11. Sni\u017ete konzumaci alkoholu a po\u010det vykou\u0159en\u00fdch cigaret\">11. Sni\u017ete konzumaci alkoholu a po\u010det vykou\u0159en\u00fdch cigaret<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#12_Omezte_prijem_nekvalitnich_potravin_a_zamerte_se_na_cerstve_a_minimalne_zpracovane_potraviny\" title=\"12. Omezte p\u0159\u00edjem nekvalitn\u00edch potravin a zam\u011b\u0159te se na \u010derstv\u00e9 a minim\u00e1ln\u011b zpracovan\u00e9 potraviny\">12. Omezte p\u0159\u00edjem nekvalitn\u00edch potravin a zam\u011b\u0159te se na \u010derstv\u00e9 a minim\u00e1ln\u011b zpracovan\u00e9 potraviny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#13_Sahnete_po_kvalitnich_suplementech\" title=\"13. S\u00e1hn\u011bte po kvalitn\u00edch suplementech\">13. S\u00e1hn\u011bte po kvalitn\u00edch suplementech<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#14_Zustante_aktivni_a_chodte_na_prochazky_do_prirody\" title=\"14.&nbsp;Z\u016fsta\u0148te aktivn\u00ed a cho\u010fte na proch\u00e1zky do p\u0159\u00edrody\">14.&nbsp;Z\u016fsta\u0148te aktivn\u00ed a cho\u010fte na proch\u00e1zky do p\u0159\u00edrody<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#15_Hodne_se_smejte_budte_pozitivni_a_zustante_v_kontaktu_s_blizkymi\" title=\"15. Hodn\u011b se sm\u011bjte, bu\u010fte pozitivn\u00ed a z\u016fsta\u0148te v&nbsp;kontaktu s bl\u00edzk\u00fdmi\">15. Hodn\u011b se sm\u011bjte, bu\u010fte pozitivn\u00ed a z\u016fsta\u0148te v&nbsp;kontaktu s bl\u00edzk\u00fdmi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/#Co_si_z_toho_vzit\" title=\"Co si z&nbsp;toho vz\u00edt?\">Co si z&nbsp;toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nalejme si hned na za\u010d\u00e1tku \u201e\u010dist\u00e9ho proteinu\u201c a ujasn\u011bme si jednu v\u011bc. Nic jako <strong><em>nakopnut\u00ed imunity<\/em><\/strong> d\u00edky poj\u00edd\u00e1n\u00ed su\u0161en\u00fdch bylinek sb\u00edran\u00fdch na Sibi\u0159i za svitu \u00fapl\u0148ku nebo pop\u00edjen\u00ed d\u017eus\u016f s koncentrovan\u00fdm extraktem kouzeln\u00e9ho n\u00e1poje od samotn\u00e9ho profesora lektvar\u016f z&nbsp;Bradavic Severuse Snapea neexistuje. Mo\u017en\u00e1 si \u0159\u00edk\u00e1te, pro\u010d se v\u016fbec sna\u017eit podporovat obranyschopnost organismu, kdy\u017e to nejde tak jednodu\u0161e? <strong>Proto\u017ee n\u00e1\u0161 ka\u017edodenn\u00ed \u017eivot, zp\u016fsob a n\u00e1vyky, jak\u00fdmi \u017eijeme, maj\u00ed na n\u00e1\u0161 imunitn\u00ed syst\u00e9m z\u00e1sadn\u00ed vliv.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Optim\u00e1ln\u00ed stav na\u0161eho imunitn\u00edho syst\u00e9mu si m\u016f\u017eeme p\u0159edstavit jako takovou arm\u00e1du<\/strong> tvo\u0159enou n\u011bkolika specializovan\u00fdmi bojov\u00fdmi jednotkami, kter\u00e9 br\u00e1n\u00ed poletuj\u00edc\u00edm patogen\u016fm v&nbsp;jejich z\u00e1m\u011bru, tedy zp\u016fsobit n\u00e1m nemoc. Ka\u017ed\u00e1 specializovan\u00e1 jednotka m\u016f\u017ee b\u00fdt oslabena faktory \u017eivotn\u00edho stylu s&nbsp;vlivem na imunitn\u00ed syst\u00e9m. <strong>Jakmile se n\u00e1m dost\u00e1v\u00e1 m\u00e1lo sp\u00e1nku, jednotky a voj\u00e1ci imunitn\u00edho syst\u00e9mu nejsou \u00fapln\u011b ve st\u0159ehu,<\/strong> a mohou tak d\u00e1t z\u00e1ke\u0159n\u00fdm bacil\u016fm \u0161anci k&nbsp;vyvol\u00e1n\u00ed nemoci. Poj\u010fme se spole\u010dn\u011b nau\u010dit zp\u016fsob\u016fm, jak toto na\u0161e imunitn\u00ed vojsko co nejv\u00edce pos\u00edlit a umo\u017enit fungov\u00e1n\u00ed imunitn\u00edho syst\u00e9mu na maximum. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Proc_hledani_nakopnuti_imunity_alias_Immune_Boost_na_Googlu_neni_spravnym_resenim\"><\/span>Pro\u010d hled\u00e1n\u00ed <em>nakopnut\u00ed imunity<\/em> alias Immune Boost na Googlu nen\u00ed spr\u00e1vn\u00fdm \u0159e\u0161en\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Wagner s&nbsp;kolektivem ve sv\u00e9 anal\u00fdze ze z\u00e1\u0159\u00ed (2020) uv\u00e1d\u00ed, \u017ee v&nbsp;obdob\u00ed mezi 15. 4. 2020 \u2013 15. 5. 2020 do\u0161lo na soci\u00e1ln\u00ed s\u00edt\u00ed Instagram k&nbsp;<strong>n\u00e1r\u016fstu pou\u017eit\u00ed hastagu #immunebooster (nakopnut\u00ed imunity) o 46 %.<\/strong> Co\u017e spolu s&nbsp;trendem vyhled\u00e1v\u00e1n\u00ed \u201cimmune boost\u201d a \u201cimmune boosting\u201d na Googlu v&nbsp;\u00fanoru 2020 jen dokl\u00e1d\u00e1 fakt, \u017ee <strong>lid\u00e9 hledaj\u00ed cesty, jak p\u0159irozenou cestou podpo\u0159it obranyschopnost organismu<\/strong>. K&nbsp;tomu ale nevede \u017e\u00e1dn\u00e1 konkr\u00e9tn\u00ed dieta, cvi\u010debn\u00ed program ani u\u017e\u00edv\u00e1n\u00ed dopl\u0148ku stravy, ale <strong>celkov\u00e9 zlep\u0161en\u00ed \u017eivotn\u00edho stylu, kter\u00e9 se prom\u00edtne v \u201ebojeschopn\u011bj\u0161\u00ed\u201c imunitn\u00ed syst\u00e9m.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jak_imunita_zjednodusene_funguje\"><\/span>Jak imunita zjednodu\u0161en\u011b funguje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Faktory, kter\u00e9 maj\u00ed vliv na imunitn\u00ed syst\u00e9m, se pod\u00edlej\u00ed na optim\u00e1ln\u00ed obranyschopnosti na\u0161eho organismu. <strong>Imunita je reprezentovan\u00e1 arm\u00e1dou specializovan\u00fdch jednotek<\/strong>, kdy ka\u017ed\u00e1 jednotka p\u0159edstavuje \u010d\u00e1st imunitn\u00edho syst\u00e9mu. Na\u0161e imunitn\u00ed arm\u00e1da je v&nbsp;pr\u00e1ci 24\/7 a ne\u00fanavn\u011b pracuje na hled\u00e1n\u00ed \u0161kodliv\u00fdch mikroorganism\u016f, kter\u00e9 n\u00e1sledn\u011b systematicky ni\u010d\u00ed. Dobrou zpr\u00e1vou je, \u017ee zdrav\u00fd imunitn\u00ed syst\u00e9m um\u00ed rozeznat vlastn\u00ed tk\u00e1n\u011b a ne\u00fato\u010d\u00ed na n\u011b. Z\u00e1rove\u0148 ne\u00fanavn\u011b vykon\u00e1v\u00e1 syst\u00e9movou \u00fadr\u017ebu, kdy pracuje na odstra\u0148ov\u00e1n\u00ed star\u00fdch, po\u0161kozen\u00fdch a mutovan\u00fdch bun\u011bk. <strong>Arm\u00e1dn\u00ed jednotky v&nbsp;podob\u011b b\u00edl\u00fdch krvinek, makrof\u00e1g\u016f, neutrofil\u016f, bazofil\u016f a dal\u0161\u00edch \u201evoj\u00e1k\u016f\u201c<\/strong> se mohou dostat do probl\u00e9m\u016f, kdy\u017e \u010del\u00ed p\u0159esile nep\u0159\u00edtele v&nbsp;podob\u011b patogen\u016f. V&nbsp;takov\u00e9m p\u0159\u00edpad\u011b nezb\u00fdv\u00e1 arm\u00e1d\u011b nic jin\u00e9ho ne\u017e rozb\u00edt vel\u00edc\u00ed \u0161t\u00e1b a pl\u00e1novat, jak se s&nbsp;vet\u0159elcem (nemoc\u00ed) vypo\u0159\u00e1dat, zat\u00edmco my cel\u00fd proces podpo\u0159\u00edme odpo\u010dinkem, sp\u00e1nkem a kvalitn\u00ed stravou s&nbsp;d\u016frazem na probiotika, prebiotika a b\u00edlkoviny. T\u00edm \u201epo\u0161leme na\u0161\u00ed arm\u00e1d\u011b z\u00e1lo\u017en\u00ed voj\u00e1ky a materi\u00e1l pro v\u00fdcvik nov\u00fdch voj\u00e1k\u016f\u201c. <span style=\"color:#ff6600\" class=\"tadv-color\">[3] [4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/656_8771-1124x749.jpg\" alt=\"Jak pos\u00edlit imunitn\u00ed syst\u00e9m a chr\u00e1nit sv\u00e9 zdrav\u00ed?\" class=\"wp-image-190493\" width=\"843\" height=\"562\" title=\"Jak pos\u00edlit imunitn\u00ed syst\u00e9m a chr\u00e1nit sv\u00e9 zdrav\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Temito_15_jednoduchymi_tipy_podporite_obranyschopnost_organismu\"><\/span>T\u011bmito 15 jednoduch\u00fdmi tipy podpo\u0159\u00edte obranyschopnost organismu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozhodn\u011b <strong>nen\u00ed pot\u0159eba p\u0159evr\u00e1tit sv\u016fj \u017eivot o 180\u00b0 a sna\u017eit se do punt\u00edku dodr\u017eovat v\u0161echny n\u00ed\u017ee sepsan\u00e9 tipy<\/strong> k&nbsp;podpo\u0159e imunitn\u00edho syst\u00e9mu. <strong>Jde o soustavnou pr\u00e1ci za pomoci mal\u00fdch kr\u016f\u010dk\u016f<\/strong>, kter\u00e9 se v&nbsp;dlouhodob\u00e9m m\u011b\u0159\u00edtku mohou prom\u00edtnout sn\u00ed\u017een\u00edm rizika propuknut\u00ed onemocn\u011bn\u00ed, zkvalitn\u011bn\u00edm funkce imunitn\u00edho syst\u00e9mu nebo i v\u011bt\u0161\u00ed p\u0159ipravenost\u00ed organismu pro boj se samotnou nemoc\u00ed. Jednodu\u0161e si vyberme oblast \u017eivotn\u00edho stylu, kter\u00e9 jsme schopni v\u011bnovat pozornost a m\u016f\u017eeme ji lehce zlep\u0161it, nam\u00edsto toho, abychom se v\u00edce stresovali t\u00edm, \u017ee nest\u00edh\u00e1me na 100 % dodr\u017eovat v\u0161echna doporu\u010den\u00ed, kter\u00e1 bychom cht\u011bli. <strong>I mal\u00e9 kroky znamenaj\u00ed zlep\u0161en\u00ed<\/strong>, kter\u00e9 se postupem \u010dasu m\u016f\u017ee st\u00e1t jedn\u00edm obrovsk\u00fdm zlep\u0161en\u00edm \u017eivotn\u00edho stylu, ani\u017e by n\u00e1s to st\u00e1lo n\u011bjak\u00e9 v\u011bt\u0161\u00ed \u00fasil\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Dodrzujte_zakladni_hygienicka_opatreni_a_mejte_na_vedomi_kde_ciha_nejvetsi_nebezpeci\"><\/span>1. Dodr\u017eujte z\u00e1kladn\u00ed hygienick\u00e1 opat\u0159en\u00ed a m\u011bjte na v\u011bdom\u00ed, kde \u010d\u00edh\u00e1 nejv\u011bt\u0161\u00ed nebezpe\u010d\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e chceme sn\u00ed\u017eit riziko n\u00e1kazy jak\u00fdmkoliv infek\u010dn\u00edm onemocn\u011bn\u00edm, je zapot\u0159eb\u00ed dodr\u017eovat z\u00e1kladn\u00ed hygienick\u00e1 opat\u0159en\u00ed. Je celkem jasn\u00e9, \u017ee se n\u00e1m nemus\u00ed poda\u0159it vyhnout v\u0161em problematick\u00fdm situac\u00edm, kdy si v&nbsp;na\u0161\u00ed bl\u00edzkosti lid\u00e9 zapomenou p\u0159i k\u00fdchnut\u00ed zakr\u00fdt \u00fasta nebo se ma\u010dk\u00e1me jako sardinky uv\u00edzl\u00e9 v&nbsp;s\u00edti p\u0159epln\u011bn\u00e9ho MHD. <strong>Spoustu v\u011bc\u00ed ale ovlivnit m\u016f\u017eeme.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u0159eba to, \u017ee budeme m\u00edt na pam\u011bti, kde n\u00e1m hroz\u00ed nejv\u011bt\u0161\u00ed nebezpe\u010d\u00ed n\u00e1kazy. Jsou to m\u00edsta s&nbsp;vysokou koncentrac\u00ed osob, zejm\u00e9na ve vnit\u0159n\u00edch prostorech (obchody, n\u00e1kupn\u00ed centra, dopravn\u00ed prost\u0159edky nebo pracovi\u0161t\u011b s velk\u00fdm po\u010dtem lid\u00ed a potenci\u00e1ln\u011b nemocn\u00fdch osob (nemocnice, odb\u011brov\u00e1 m\u00edsta nebo \u010dek\u00e1rny u l\u00e9ka\u0159\u016f)). Kdy\u017e si toho budeme v\u011bdomi a budeme se chovat ohledupln\u011b, minimalizujeme tak riziko potenci\u00e1ln\u00ed n\u00e1kazy infekc\u00ed. Co podle WHO pat\u0159\u00ed mezi z\u00e1kladn\u00ed hygienick\u00e1 opat\u0159en\u00ed? <span style=\"color:#ff6600\" class=\"tadv-color\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dodr\u017eujte na\u0159\u00edzen\u00ed<\/strong> stanoven\u00e1 vl\u00e1dou a p\u0159\u00edslu\u0161n\u00fdmi org\u00e1ny.<\/li>\n\n\n\n<li><strong>Pravideln\u011b si myjte d\u016fkladn\u011b ruce.<\/strong> Hlavn\u011b po n\u00e1v\u0161t\u011bv\u00e1ch m\u00edst s&nbsp;vysokou koncentrac\u00ed osob, jako jsou obchody, n\u00e1kupn\u00ed centra, m\u011bstsk\u00e1 hromadn\u00e1 doprava a pracovn\u00ed prost\u0159ed\u00ed.<\/li>\n\n\n\n<li><strong>Vyhn\u011bte se dot\u00fdk\u00e1n\u00ed nosu, o\u010d\u00ed a \u00fast.<\/strong> Ruce se dot\u00fdkaj\u00ed spousty p\u0159edm\u011bt\u016f, mohou tak b\u00fdt jednodu\u0161e do\u010dasn\u011b kontaminov\u00e1ny patogeny, kter\u00fdm p\u0159i po\u0161kr\u00e1b\u00e1n\u00ed se na nosu usnadn\u00edte vstup do t\u011bla.<\/li>\n\n\n\n<li><strong>Zakr\u00fdvejte si \u00fasta, kdy\u017e ka\u0161lete,<\/strong> a pravideln\u011b dezinfikujte \u010dasto vyu\u017e\u00edvan\u00e9 p\u0159edm\u011bty a plochy, kter\u00fdch se dot\u00fdk\u00e1 v\u00edce osob, jako jsou t\u0159eba kliky od dve\u0159\u00ed nebo displeje a tla\u010d\u00edtka telefon\u016f.<\/li>\n\n\n\n<li><strong>Vyh\u00fdbejte se m\u00edst\u016fm s&nbsp;vysokou koncentrac\u00ed lid\u00ed<\/strong>, hlavn\u011b ve vnit\u0159n\u00edch prostorech.<\/li>\n\n\n\n<li><strong>\u010casto v&nbsp;uzav\u0159en\u00fdch prostorech v\u011btrejte.<\/strong><\/li>\n\n\n\n<li><strong>Nesd\u00edlejte mezi sebou osobn\u00ed v\u011bci, sva\u010diny ani pit\u00ed.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Snazte_se_omezit_vsudypritomny_stres_i_za_pomoci_ruznych_relaxacnich_technik\"><\/span>2. Sna\u017ete se omezit v\u0161udyp\u0159\u00edtomn\u00fd stres i za pomoci r\u016fzn\u00fdch relaxa\u010dn\u00edch technik<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jasn\u011b, ono se velice jednodu\u0161e \u0159ekne, \u017ee bychom m\u011bli omezit v\u0161echny stresov\u00e9 vlivy, ale u\u017e n\u00e1m tak n\u011bjak v\u0161ichni zapom\u00ednaj\u00ed \u0159\u00edci, jak bychom to m\u011bli ud\u011blat. \u017divoty v\u011bt\u0161iny z&nbsp;n\u00e1s jsou ovlivn\u011bny vl\u00e1dn\u00edmi opat\u0159en\u00edmi i samotnou sou\u010dasnou epidemi\u00ed. <strong>Zpr\u00e1vy na n\u00e1s ze v\u0161ech komunika\u010dn\u00edch kan\u00e1l\u016f chrl\u00ed nov\u00e1 rekordn\u00ed \u010d\u00edsla<\/strong> naka\u017een\u00fdch, posilovny a dal\u0161\u00ed sportovi\u0161t\u011b jsou zav\u0159en\u00e9 a znovu tr\u00e1v\u00edme mo\u017en\u00e1 a\u017e moc \u010dasu doma. <strong>Kdy\u017e k&nbsp;tomu p\u0159i\u010dteme stres z&nbsp;pr\u00e1ce, spl\u00e1cen\u00ed hypot\u00e9ky nebo pom\u00e1h\u00e1n\u00ed d\u011btem s&nbsp;u\u010divem<\/strong> v&nbsp;r\u00e1mci dom\u00e1c\u00ed online v\u00fduky, je pak velk\u00e1 pravd\u011bpodobnost, \u017ee dlouhodob\u00fd (chronick\u00fd) stres za\u017e\u00edv\u00e1 v\u011bt\u0161ina z n\u00e1s.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jen\u017ee dlouhodob\u00fd stres nen\u00ed zrovna k\u00e1mo\u0161.<\/strong> A kv\u016fli sn\u00ed\u017een\u00e9 tvorb\u011b bun\u011bk imunitn\u00edho syst\u00e9mu <strong>oslabuje obranyschopnost organismu<\/strong> v\u016f\u010di nemocem. Stejn\u011b tak m\u00e1 <strong>negativn\u00ed vliv na n\u00e1\u0161 sexu\u00e1ln\u00ed \u017eivot<\/strong>. Sni\u017euje toti\u017e libido a m\u00edsto \u201eproh\u00fd\u0159en\u00e9 noci\u201c tak sp\u00ed\u0161e nastane bezmy\u0161lenkovit\u00e1 noc u televizn\u00edho seri\u00e1lu. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Jak za\u010d\u00edt pracovat se stresem a sn\u00ed\u017eit chronick\u00fd stres?<\/strong><\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Omezte sledov\u00e1n\u00ed zpr\u00e1v<\/strong> a m\u00edsto toho se v\u011bnujte \u010dinnostem, kter\u00e9 v\u00e1m d\u011blaj\u00ed radost. Nic v\u00e1m neute\u010de a to podstatn\u00e9 se k&nbsp;v\u00e1m stejn\u011b v\u017edy v&nbsp;n\u011bjak\u00e9 form\u011b dostane. Jednodu\u0161e nev\u011bnujte pozornost negativn\u00edm z\u00e1le\u017eitostem, se&nbsp;kter\u00fdmi nem\u016f\u017eete nic ud\u011blat. Kdy\u017e u\u017e se odhodl\u00e1te p\u0159e\u010d\u00edst si zpr\u00e1vy, d\u016fv\u011b\u0159ujte kvalitn\u00edm informa\u010dn\u00edm zdroj\u016fm \u2013 n\u00e1rodn\u00edm zpravodajsk\u00fdm agentur\u00e1m a velk\u00fdm medi\u00e1ln\u00edm dom\u016fm jako CNN nebo BBC.&nbsp;<\/li>\n\n\n\n<li><strong>Vyzkou\u0161ejte dechov\u00e9 cvi\u010den\u00ed nebo n\u011bjakou formu meditace.<\/strong> Pravideln\u00e9 praktikov\u00e1n\u00ed meditace je spojeno s&nbsp;lep\u0161\u00edm zvl\u00e1d\u00e1n\u00edm stresov\u00fdch situac\u00ed. Vyzkou\u0161et m\u016f\u017eete n\u011bkterou z&nbsp;aplikac\u00ed, kter\u00e1 v\u00e1s meditac\u00ed provede. Dnes je nejpopul\u00e1rn\u011bj\u0161\u00ed <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/www.calm.com\/\" target=\"_blank\">calm<\/a>.<\/li>\n\n\n\n<li><strong>Zacvi\u010dte si doma nebo venku, zkuste j\u00f3gu, b\u011b\u017ete si zab\u011bhat nebo se proj\u00edt do p\u0159\u00edrody.<\/strong> Sportovn\u00ed aktivita sama o sob\u011b dok\u00e1\u017ee \u00fa\u010dinn\u011b bojovat se stresem.<\/li>\n\n\n\n<li><strong>Bu\u010fte v&nbsp;kontaktu se sv\u00fdmi bl\u00edzk\u00fdmi<\/strong>, popov\u00eddejte si s&nbsp;nimi a sd\u00edlejte spole\u010dn\u011b va\u0161e sou\u010dasn\u00e9 obavy a probl\u00e9my. Sd\u00edlen\u00e1 starost je pot\u00e9 minim\u00e1ln\u011b polovi\u010dn\u00ed starost a v\u011bdom\u00ed, \u017ee na v\u0161echno nejste sami, odvede tak\u00e9 svou pr\u00e1ci.<\/li>\n\n\n\n<li><strong>Ne\u0159e\u0161te sv\u00e9 probl\u00e9my, emoce nebo \u0161patnou n\u00e1ladu alkoholem a cigaretami.<\/strong> Zkuste si o v\u011bcech, kter\u00e9 tr\u00e1p\u00ed va\u0161i du\u0161i, promluvit s&nbsp;bl\u00edzk\u00fdmi nebo vyhledat pomoc zku\u0161en\u00e9ho psychologa.&nbsp;<\/li>\n\n\n\n<li><strong>Za\u010dn\u011bte se r\u00e1no otu\u017eovat studenou sprchou a ve\u010der si dejte naopak teplou sprchu nebo koupel v \u0161eru<\/strong>, po kter\u00e9 zam\u00ed\u0159\u00edte rovnou do \u0159\u00ed\u0161e sn\u016f.&nbsp;<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-1124x770.jpg\" alt=\"15 jednoduch\u00fdch tip\u016f na podporu imunity a obranyschopnosti organismu\" class=\"wp-image-190408\" width=\"843\" height=\"578\" title=\"15 jednoduch\u00fdch tip\u016f na podporu imunity a obranyschopnosti organismu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-1124x770.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-400x274.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-1536x1052.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-2048x1403.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Zamerte_se_na_kvalitni_a_dostatecne_dlouhy_spanek\"><\/span>3. Zam\u011b\u0159te se na kvalitn\u00ed a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nedostatek sp\u00e1nku naru\u0161uje optim\u00e1ln\u00ed fungov\u00e1n\u00ed imunitn\u00edho syst\u00e9mu,<\/strong> a oslabuje tak \u010d\u00e1st arm\u00e1dn\u00edch imunitn\u00edch jednotek, \u010d\u00edm\u017e se st\u00e1v\u00e1me n\u00e1chyln\u011bj\u0161\u00ed k onemocn\u011bn\u00ed. Studie na vzorku 22&nbsp;000 osob zjistila, \u017ee <strong>lid\u00e9, kte\u0159\u00ed spali m\u00e9n\u011b ne\u017e 6 hodin denn\u011b nebo m\u011bli v\u00e1\u017en\u011bj\u0161\u00ed probl\u00e9my se sp\u00e1nkem, byli v\u00edce n\u00e1chyln\u00ed k&nbsp;propuknut\u00ed ch\u0159ipky a dal\u0161\u00edch respira\u010dn\u00edch infekc\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1] [9] [10]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koukat do noci na Netflix nebo hr\u00e1t na PlayStationu nen\u00ed nejlep\u0161\u00edm n\u00e1padem, jak tr\u00e1vit \u010das ur\u010den\u00fd ke sp\u00e1nku. Vzhledem k&nbsp;celkov\u00e9 podpo\u0159e zdrav\u00ed, sportovn\u00ed i du\u0161evn\u00ed v\u00fdkonnosti bychom si <strong>ka\u017ed\u00fd den m\u011bli dop\u0159\u00e1t dostate\u010dn\u011b kvalitn\u00ed sp\u00e1nek v&nbsp;d\u00e9lce 7\u20139 hodin.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edmaj\u00ed tipy ke zlep\u0161en\u00ed sp\u00e1nku, p\u0159e\u010dtete si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty?<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Nezapominejte_ani_na_pravidelny_pohyb_a_cviceni\"><\/span>4. Nezapom\u00ednejte ani na pravideln\u00fd pohyb a cvi\u010den\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pravideln\u00e1 sportovn\u00ed aktivita je \u00fazce spojena s&nbsp;odoln\u011bj\u0161\u00edm imunitn\u00edm syst\u00e9mem.<\/strong> Nieman &amp; Wentz, (2019) uk\u00e1zali, \u017ee pravideln\u00fd st\u0159edn\u011b n\u00e1ro\u010dn\u00fd sport, kter\u00fd je definov\u00e1n v&nbsp;intenzit\u011b asi 60 % VO2 max. a v&nbsp;d\u00e9lce trv\u00e1n\u00ed 60 minut, m\u00e1 na imunitn\u00ed syst\u00e9m blahod\u00e1rn\u00fd vliv. <strong>Lid\u00e9, kte\u0159\u00ed pravideln\u011b sportuj\u00ed, za\u017e\u00edvaj\u00ed m\u00e9n\u011b \u010dast\u011bji ch\u0159ipkov\u00e1 a virov\u00e1 onemocn\u011bn\u00ed.<\/strong> Dal\u0161\u00ed studie uk\u00e1zala, \u017ee kdy\u017e jej\u00ed \u00fa\u010dastn\u00edci chodili t\u00e9m\u011b\u0159 ka\u017ed\u00fd den 40 minut v&nbsp;intenzit\u011b 70\u201375 % VO2 max., m\u011bli o polovinu m\u00e9n\u011b \u201esick days\u201c (nachlazen\u00ed, ch\u0159ipka nebo bolest v krku) ve srovn\u00e1n\u00ed s&nbsp;lidmi, kte\u0159\u00ed v\u016fbec nesportovali. Z\u00e1rove\u0148 je pravideln\u00fd sport prosp\u011b\u0161n\u00fd pro sn\u00ed\u017een\u00ed m\u00edry chronick\u00e9ho stresu. <span style=\"color:#ff6600\" class=\"tadv-color\">[12] [13] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>V\u011bnujme se proto alespo\u0148 obden pravideln\u00fdm st\u0159edn\u011b n\u00e1ro\u010dn\u00fdm pohybov\u00fdm aktivit\u00e1m<\/strong> dopln\u011bn\u00fdm o silov\u00fd tr\u00e9nink nebo jinou obl\u00edbenou aktivitu t\u0159ikr\u00e1t t\u00fddn\u011b. Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed v\u00fdhody pravideln\u00e9ho cvi\u010den\u00ed, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek&nbsp; <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/10-necekanych-benefitu-cviceni-ktere-zlepsi-vas-zivot\/\" target=\"_blank\"><strong>10 ne\u010dekan\u00fdch benefit\u016f cvi\u010den\u00ed, kter\u00e1 zlep\u0161\u00ed v\u00e1\u0161 \u017eivot.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Eat_the_Rainbow_alias_jezte_vice_barevne_zeleniny_ovoce_a_potravin\"><\/span>5. Eat the Rainbow alias jezte v\u00edce barevn\u00e9 zeleniny, ovoce a potravin&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Fakt jsem se nezbl\u00e1znil, koncept vyz\u00fdvaj\u00edc\u00ed lidi, aby \u201ejedli duhu\u201c, m\u00e1 racion\u00e1ln\u00ed z\u00e1klad.<\/strong> Za den bychom m\u011bli sn\u00edst alespo\u0148 <strong>400 gram\u016f zeleniny a 200 gram\u016f ovoce<\/strong>, co\u017e p\u0159edstavuje zhruba 3\u20134, respektive 2\u20133 men\u0161\u00ed pr\u016fm\u011brn\u00e9 kusy. <strong>Co z\u00edsk\u00e1me t\u00edm, kdy\u017e na\u0161e j\u00eddlo bude hr\u00e1t v\u0161emi barvami duhy?<\/strong> \u010cerven\u00e9, oran\u017eov\u00e9, \u017elut\u00e9, zelen\u00e9 a modro-fialov\u00e9 druhy ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny <\/a>pot\u011b\u0161\u00ed n\u00e1\u0161 organismus \u0159adou biologicky aktivn\u00edch l\u00e1tek s&nbsp;\u0161irok\u00fdm blahod\u00e1rn\u00fdm \u00fa\u010dinkem na na\u0161e zdrav\u00ed. D\u00edky obsa\u017een\u00e9 vl\u00e1knin\u011b pot\u011b\u0161\u00edme i n\u00e1\u0161 mikrobiom (st\u0159evn\u00ed bakterie). Vl\u00e1knina toti\u017e podporuje jeho spr\u00e1vnou funkci, kter\u00e1 je v\u00fdznamn\u00e1 i pro imunitn\u00ed syst\u00e9m. <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ke ka\u017ed\u00e9mu j\u00eddlu si dejte kus obl\u00edben\u00e9ho ovoce nebo zeleniny<\/strong> a sna\u017ete se, aby va\u0161e celodenn\u00ed j\u00eddlo barvami p\u0159ipom\u00ednalo hit Instagramu v&nbsp;podob\u011b \u201ePoke bowls\u201c nebo barevnou ovesnou ka\u0161i.&nbsp; Pokud v\u00e1s zaj\u00edm\u00e1 v\u00edce informac\u00ed o barevn\u00fdch potravin\u00e1ch, najdete je v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/superpotraviny-a-jejich-ucinky-pro-zdravi-a-imunitu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Superpotraviny a jejich \u00fa\u010dinky pro zdrav\u00ed a imunitu.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-1124x750.jpg\" alt=\"Eat the Rainbow alias jezte v\u00edce barevn\u00e9 zeleniny, ovoce a potravin\" class=\"wp-image-190421\" width=\"843\" height=\"563\" title=\"Eat the Rainbow alias jezte v\u00edce barevn\u00e9 zeleniny, ovoce a potravin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption class=\"wp-element-caption\">obr\u00e1zek z unsplash.com<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Jezte_vice_probiotickych_i_prebiotickych_potravin_a_dejte_sanci_probiotikum\"><\/span>6. Jezte v\u00edce probiotick\u00fdch i prebiotick\u00fdch potravin a dejte \u0161anci probiotik\u016fm<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kef\u00edr, kvalitn\u00ed jogurt, acidofiln\u00ed ml\u00e9ko, kva\u0161en\u00e1 zelenina, kimchi, ovoce, zelenina, lu\u0161t\u011bniny, celozrnn\u00e9 obilniny, nebo t\u0159eba kombucha<\/strong> maj\u00ed pozitivn\u00ed vliv na n\u00e1\u0161 mikrobiom, asi 350 trilion\u016f mikrobi\u00e1ln\u00edch bun\u011bk s\u00eddl\u00edc\u00edch v&nbsp;na\u0161em za\u017e\u00edvac\u00edm traktu, zejm\u00e9na tlust\u00e9m st\u0159ev\u011b. A pokud n\u00e1\u0161 mikrobiom spr\u00e1vn\u011b krm\u00edme vl\u00e1kninou a \u201e\u017eiv\u00fdmi potravinami\u201c, kter\u00e9 v&nbsp;sob\u011b p\u0159irozen\u011b obsahuj\u00ed zdrav\u00ed prosp\u011b\u0161n\u00e9 bakterie, odvd\u011b\u010d\u00ed se n\u00e1m i podporou imunitn\u00edho syst\u00e9mu. <strong>N\u011bkter\u00e9 bakterie dokonce \u201evyr\u00e1b\u011bj\u00ed vitaminy, zejm\u00e9na skupiny B\u201c,<\/strong> a pom\u00e1haj\u00ed na\u0161\u00ed imunit\u011b i t\u00edmto zp\u016fsobem. <span style=\"color:#ff6600\" class=\"tadv-color\">[15] [16] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Do j\u00eddeln\u00ed\u010dku volte p\u0159ev\u00e1\u017en\u011b zakysan\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, kva\u0161enou zeleninu a potraviny s&nbsp;dostate\u010dn\u00fdm obsahem vl\u00e1kniny.<\/strong> Optim\u00e1ln\u00ed funkci na\u0161ich miniaturn\u00edch \u201espolubydl\u00edc\u00edch\u201c m\u016f\u017eeme podpo\u0159it i kvalitn\u00edmi probiotiky, kter\u00e9 jsou koncentrovan\u00fdm zdrojem probiotick\u00fdch kultur podporuj\u00edc\u00edch optim\u00e1ln\u00ed slo\u017een\u00ed mikrobiomu. V p\u0159\u00edpad\u011b, \u017ee se chcete dozv\u011bd\u011bt o probiotik\u00e1ch v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/probiotika-vyznam-uzitecnych-bakterii-pro-imunitu-a-celkove-zdravi-sportovcu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Probiotika: V\u00fdznam u\u017eite\u010dn\u00fdch bakteri\u00ed pro imunitu a celkov\u00e9 zdrav\u00ed sportovc\u016f.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29851,30340,7076,46060,29378,54646,5331,28324,49306,5585,7974,6503,43687,43912\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Dbejte_na_dostatecny_prijem_bilkovin\"><\/span>7. Dbejte na dostate\u010dn\u00fd p\u0159\u00edjem b\u00edlkovin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>B\u00edlkoviny jsou z\u00e1kladn\u00edm kamenem pro tvorbu bun\u011bk imunitn\u00edho syst\u00e9mu<\/strong>, tedy na\u0161eho \u201earm\u00e1dn\u00edho obrann\u00e9ho vojska.\u201c D\u00edky optim\u00e1ln\u00edmu p\u0159\u00edjmu b\u00edlkovin m\u00e1 organismus dostatek stavebn\u00edho materi\u00e1lu pro tvorbu \u201enov\u00fdch voj\u00e1k\u016f\u201c a pora\u017een\u00ed onemocn\u011bn\u00ed. Je proto zapot\u0159eb\u00ed udr\u017eovat p\u0159\u00edjem b\u00edlkovin vzhledem k&nbsp;na\u0161im c\u00edl\u016fm a sportovn\u00edmu zat\u00ed\u017een\u00ed, kter\u00fd m\u016f\u017ee pro silov\u00e9 sportovce spadat do rozmez\u00ed <strong>1,4\u20132 g<\/strong> na kilogram t\u011blesn\u00e9 hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zam\u011b\u0159te se na kvalitn\u00ed zdroje b\u00edlkovin:<\/strong> maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ryby-cs\/\" target=\"_blank\" aria-label=\"ryby (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, mo\u0159sk\u00e9 plody, ml\u00e9ko, ml\u00e9\u010dn\u00e9 v\u00fdrobky a s\u00fdry, vejce, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/catalogsearch\/result\/?q=lu%C5%A1t%C4%9Bniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a> (hr\u00e1ch, fazole, v\u0161echny druhy \u010do\u010dky, cizrna, edamame), pseudoobiloviny (pohanka, amarant, quinoa), tofu, tempeh, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/a>, rostlinn\u00e9 n\u00e1hra\u017eky masa, lah\u016fdkov\u00e9 dro\u017ed\u00ed, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">syrov\u00e1tkov\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteiny-na-rostlinne-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fd protein<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinov\u00e9 ty\u010dinky.<\/a> Pokud hled\u00e1te inspiraci na dal\u0161\u00ed potraviny bohat\u00e9 na b\u00edlkoviny, najdete je v na\u0161em \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Jezte_vice_zdravych_tuku\"><\/span>8. Jezte v\u00edce zdrav\u00fdch tuk\u016f&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Konzumace zdrav\u00fdch tuk\u016f (jako t\u0159eba omega 3 mastn\u00fdch kyselin)<\/strong> nam\u00edsto nasycen\u00fdch mastn\u00fdch kyselin m\u016f\u017ee organismu pomoci v&nbsp;produkci l\u00e1tek, kter\u00e9 se pod\u00edlej\u00ed na regulaci imunitn\u00edch funkc\u00ed. <strong>Omega 3 mastn\u00e9 kyseliny maj\u00ed protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky<\/strong> stejn\u011b jako zdrav\u00e9 tuky z&nbsp;extra panensk\u00e9ho olivov\u00e9ho oleje, co\u017e m\u016f\u017ee organismu pomoci v&nbsp;boji s&nbsp;onemocn\u011bn\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[20] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Alespo\u0148 \u010d\u00e1ste\u010dn\u011b vym\u011b\u0148te \u010derven\u00e9 maso a uzeniny za mo\u0159sk\u00e9 ryby<\/strong>, do ovesn\u00e9 ka\u0161e p\u0159idejte chia sem\u00ednka a do zeleninov\u00e9ho sal\u00e1tu extra panensk\u00fd olivov\u00fd olej. Vhodn\u00fdm zp\u016fsobem, jak zv\u00fd\u0161it konzumaci omega 3 mastn\u00fdch kyselin, jsou i dopl\u0148ky stravy s&nbsp;jejich obsahem. Jestli se chcete dozv\u011bd\u011bt v\u00edce o typech a rozd\u011blen\u00ed tuk\u016f, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\" target=\"_blank\"><strong>Tuky, kter\u00e9 v\u00e1m \u0161kod\u00ed a kter\u00e9 prosp\u00edvaj\u00ed?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-1124x750.jpg\" alt=\"Imunitu podpo\u0159\u00edte dostate\u010dn\u00fdm p\u0159\u00edjmem b\u00edlkovin a zdrav\u00fdch tuk\u016f\" class=\"wp-image-190434\" width=\"843\" height=\"563\" title=\"Imunitu podpo\u0159\u00edte dostate\u010dn\u00fdm p\u0159\u00edjmem b\u00edlkovin a zdrav\u00fdch tuk\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Dejte_sanci_pravidelnemu_saunovani\"><\/span>9. Dejte \u0161anci pravideln\u00e9mu saunov\u00e1n\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pravideln\u00e9 saunov\u00e1n\u00ed posiluje imunitn\u00ed syst\u00e9m a m\u016f\u017ee p\u016fsobit jako prevence proti ch\u0159ipce a nachlazen\u00ed.<\/strong> Vy\u0161\u0161\u00ed teplota v&nbsp;saun\u00e1ch m\u00e1 na sv\u011bdom\u00ed i vy\u0161\u0161\u00ed teplotu organismu, kter\u00e1 vede k&nbsp;n\u00e1r\u016fstu \u201e\u010d\u00e1sti imunitn\u00edho vojska\u201c v&nbsp;podob\u011b b\u00edl\u00fdch krvinek. <span style=\"color:#ff6600\" class=\"tadv-color\">[22] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud to lze a je pro v\u00e1s saunov\u00e1n\u00ed komfortn\u00ed, nav\u0161t\u011bvujte saunu pravideln\u011b zhruba 1\u20132 kr\u00e1t t\u00fddn\u011b.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"10_Otuzujte_se_Studena_sprcha_po_ranu_vas_prijemne_nabudi_na_nadchazejici_den\"><\/span>10. Otu\u017eujte se. Studen\u00e1 sprcha po r\u00e1nu v\u00e1s p\u0159\u00edjemn\u011b nabud\u00ed na nadch\u00e1zej\u00edc\u00ed den<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nejen vysok\u00e1 teplota v&nbsp;saun\u011b je pro n\u00e1\u0161 organismus p\u0159\u00ednosn\u00e1. Podobn\u011b na tom je i p\u016fsoben\u00ed chladu a otu\u017eov\u00e1n\u00ed. <strong>Pravideln\u00e9 otu\u017eov\u00e1n\u00ed dok\u00e1\u017ee sn\u00ed\u017eit hladinu stresov\u00e9ho hormonu kortizolu<\/strong>, co\u017e n\u00e1m samo o sob\u011b prosp\u00edv\u00e1 a m\u016f\u017ee n\u00e1m pomoci l\u00e9pe se vypo\u0159\u00e1dat s&nbsp;\u00fa\u010dinky dlouhodob\u00e9ho stresu. Podobn\u011b jako pravideln\u00e9 saunov\u00e1n\u00ed <strong>dok\u00e1\u017ee i otu\u017eov\u00e1n\u00ed zv\u00fd\u0161it po\u010det ur\u010dit\u00fdch \u201eimunitn\u00edch arm\u00e1dn\u00edch vojsk\u201c nap\u0159\u00edklad v&nbsp;podob\u011b b\u00edl\u00fdch krvinek a monocyt\u016f.<\/strong> D\u00edky tomu je n\u00e1\u0161 imunitn\u00ed syst\u00e9m odoln\u011bj\u0161\u00ed a l\u00e9pe vyzbrojen pro boj s&nbsp;p\u0159\u00edpadnou infekc\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[24] [25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak s&nbsp;otu\u017eov\u00e1n\u00edm za\u010d\u00edt?<\/strong> Nen\u00ed nutn\u00e9 vyhodit v\u0161echno z&nbsp;mraz\u00e1ku, ud\u011blat co nejv\u00edce ledu, nah\u00e1zet jej do vany a b\u00fdt v&nbsp;ledu po krk jako legend\u00e1rn\u00ed ledov\u00fd mu\u017e Wim Hof. <strong>Po tepl\u00e9 rann\u00ed spr\u0161e sta\u010d\u00ed po mal\u00fdch kr\u016f\u010dk\u00e1ch sni\u017eovat teplotu vody<\/strong>, a\u017e dojdeme ke studen\u00e9 vod\u011b, a vydr\u017eet, co nejd\u00e9le to jde. Zpo\u010d\u00e1tku to m\u016f\u017ee b\u00fdt celkem n\u00e1ro\u010dn\u00e9 a budeme si p\u0159ipadat jako na cest\u011b peklem, ale postupem \u010dasu si zvykneme a budeme daleko l\u00e9pe p\u0159ipraveni na n\u00e1ro\u010dn\u00fd den.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Snizte_konzumaci_alkoholu_a_pocet_vykourenych_cigaret\"><\/span>11. Sni\u017ete konzumaci alkoholu a po\u010det vykou\u0159en\u00fdch cigaret<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ve\u010dern\u00ed konzumace alkoholu naru\u0161uje kvalitu sp\u00e1nku<\/strong> (zejm\u00e9na REM), \u010d\u00edm\u017e n\u00e1m m\u016f\u017ee podkop\u00e1vat nohy v&nbsp;cest\u011b za co nejsiln\u011bj\u0161\u00edm imunitn\u00edm syst\u00e9mem. Vzhledem k&nbsp;diuretick\u00e9mu efektu alkoholu a \u010dast\u011bj\u0161\u00edm no\u010dn\u00edm cest\u00e1m na z\u00e1chod je naru\u0161en\u00ed kvality sp\u00e1nku je\u0161t\u011b signifikantn\u011bj\u0161\u00ed. <strong>Nadm\u011brn\u00e1 konzumace alkoholu je spojena se slab\u0161\u00edm imunitn\u00edm syst\u00e9mem<\/strong> a del\u0161\u00edm \u010dasem pot\u0159ebn\u00fdm ke&nbsp;zotaven\u00ed se z&nbsp;nemoci. <strong>Podobn\u011b je na tom i kou\u0159en\u00ed<\/strong>, kter\u00fdm si do t\u011bla dobrovoln\u011b pou\u0161t\u00edme \u0159adu toxin\u016f. Ty mohou m\u00edt negativn\u00ed vliv na r\u016fst a funkci bun\u011bk \u201eimunitn\u00edho arm\u00e1dn\u00edho vojska\u201c v&nbsp;podob\u011b cytokin\u016f nebo B lymfocyt\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[26] [27]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kdy\u017e u\u017e, tak pit\u00ed alkoholu dr\u017eme na uzd\u011b<\/strong> a nep\u0159ekra\u010dujme maxim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem alkoholu v podob\u011b 20 gram\u016f u mu\u017e\u016f a 10 gram\u016f u \u017een. Stejn\u00e9 je to i s&nbsp;kou\u0159en\u00edm. Ide\u00e1ln\u011b nekou\u0159it a sna\u017eit se p\u0159estat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 gram\u016f alkoholu je asi 125 ml v\u00edna, 0,3 l piva nebo 40 ml tvrd\u00e9ho alkoholu<\/li>\n\n\n\n<li>20 gram\u016f alkoholu je asi 250 ml v\u00edna, 0,5 l piva nebo 60 ml tvrd\u00e9ho alkoholu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159em\u00fd\u0161l\u00edte, jak\u00fd vliv m\u00e1 alkohol nejen na va\u0161e zdrav\u00ed, ale i formu? V\u0161e zjist\u00edte, kdy\u017e si p\u0159e\u010dtete n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/vliv-alkoholu-na-hubnuti-regeneraci-rust-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak ovliv\u0148uje alkohol hubnut\u00ed, regeneraci a r\u016fst sval\u016f?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_Omezte_prijem_nekvalitnich_potravin_a_zamerte_se_na_cerstve_a_minimalne_zpracovane_potraviny\"><\/span>12. Omezte p\u0159\u00edjem nekvalitn\u00edch potravin a zam\u011b\u0159te se na \u010derstv\u00e9 a minim\u00e1ln\u011b zpracovan\u00e9 potraviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>O d\u016fle\u017eitosti v\u00fd\u017eivy bychom mohli mluvit st\u00e1le dokola ve spojitosti s&nbsp;jak\u00fdmkoliv t\u00e9matem, kter\u00e9 se t\u00fdk\u00e1 zkvalitn\u011bn\u00ed \u017eivotn\u00edho stylu.<\/strong> Je to d\u00edky tomu, \u017ee je v\u00fd\u017eiva opravdu tak d\u016fle\u017eit\u00e1 a hraje kl\u00ed\u010dovou roli i v&nbsp;ot\u00e1zce optim\u00e1ln\u00ed obranyschopnosti organismu. <strong>Nekvalitn\u00ed strava s&nbsp;p\u0159evahou vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin<\/strong> v&nbsp;\u010dele s&nbsp;fast foodem, sladkostmi, slan\u00fdmi pochutinami, sma\u017een\u00fdm j\u00eddlem a uzeninami je <strong>chud\u00e1 na mikro\u017eiviny<\/strong>, kter\u00e9 pro svou funkci n\u00e1\u0161 organismus pot\u0159ebuje. Naopak obsahuje \u0159adu l\u00e1tek, kter\u00e9 maj\u00ed na na\u0161e zdrav\u00ed negativn\u00ed vliv. Nikomu neprosp\u00edv\u00e1 vysok\u00fd p\u0159\u00edjem soli, nasycen\u00fdch, omega 6 a transmastn\u00fdch kyselin nebo rafinovan\u00fdch sacharid\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zkvalitn\u011bn\u00edm stravy d\u00edky v\u011bt\u0161\u00edmu mno\u017estv\u00ed zeleniny, ovoce,<\/strong> celozrnn\u00fdch obilnin, lu\u0161t\u011bnin, potravin s&nbsp;probiotick\u00fdm a prebiotick\u00fdm \u00fa\u010dinkem, kvalitn\u00edch b\u00edlkovin a zdrav\u00fdch tuk\u016f podpo\u0159\u00edme optim\u00e1ln\u00ed funkci imunitn\u00edho syst\u00e9mu t\u00edm, \u017ee mu budeme d\u00e1vat v\u0161e, co ke sv\u00e9 funkci pot\u0159ebuje. P\u0159\u00edjem mikro\u017eivin si m\u016f\u017eeme pojistit multivitaminovou a multiminer\u00e1lovou formul\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1rove\u0148 je pot\u0159eba p\u0159ij\u00edmat tolik energie, kolik opravdu pot\u0159ebujeme.<\/strong> Vysok\u00e9, nebo naopak moc n\u00edzk\u00e9 <strong>% t\u011blesn\u00e9ho tuku ovliv\u0148uje i imunitn\u00ed funkce.<\/strong> Proto je zapot\u0159eb\u00ed udr\u017eovat si zdravou t\u011blesnou hmotnost. Pokud se chcete dozv\u011bd\u011bt, kolik energie byste m\u011bli j\u00edst a jak si jednodu\u0161e vytvo\u0159it j\u00eddeln\u00ed\u010dek, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-spocitat-prijem-energie-a-makrozivin-pro-hubnuti-nebo-nabirani-svalu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"K podpo\u0159e imunity se otu\u017eujte, cho\u010fte do sauny a jezte kvalitn\u00ed potraviny\" class=\"wp-image-190447\" width=\"843\" height=\"563\" title=\"K podpo\u0159e imunity se otu\u017eujte, cho\u010fte do sauny a jezte kvalitn\u00ed potraviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"13_Sahnete_po_kvalitnich_suplementech\"><\/span>13. S\u00e1hn\u011bte po kvalitn\u00edch suplementech<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro siln\u00fd imunitn\u00ed syst\u00e9m je zapot\u0159eb\u00ed stav\u011bt na pevn\u00fdch z\u00e1kladech v&nbsp;podob\u011b kvalitn\u00ed stravy. N\u011bkter\u00e9 \u017eiviny maj\u00ed pozitivn\u00ed vliv na b\u00edl\u00e9 krvinky a jejich schopnost bojovat s&nbsp;infekc\u00ed. Kter\u00e9 to jsou?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>B\u00edlkoviny jsou stavebn\u00edm kamenem pro tvorbu b\u00edl\u00fdch krvinek<\/strong> a jejich dostate\u010dn\u00fd p\u0159\u00edjem je pro na\u0161i obranyschopnost opravdu d\u016fle\u017eit\u00fd. Mimo tradi\u010dn\u00ed zdroje m\u016f\u017eeme b\u00edlkoviny doplnit i kvalitn\u00edm<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>syrov\u00e1tkov\u00fdm proteinem<\/strong><\/a><strong> obsahuj\u00edc\u00edm biologicky aktivn\u00ed proteinov\u00e9 frakce, kter\u00e9 jsou prosp\u011b\u0161n\u00e9 pro na\u0161i imunitu.<\/strong> Jedn\u00e1 se o imunoglobuliny, alfa a beta-laktoglobulin nebo laktoferin. [29]<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vitamin-c-500-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin C<\/strong><\/a><strong> je d\u016fle\u017eit\u00fdm antioxidantem<\/strong>, kter\u00fd m\u00e1 p\u0159\u00edm\u00fd vliv na imunitn\u00ed syst\u00e9m, a jeho nedostatek n\u00e1s \u010din\u00ed n\u00e1chyln\u011bj\u0161\u00ed k&nbsp;onemocn\u011bn\u00ed. <strong>Mezi jeho dobr\u00e9 zdroje pat\u0159\u00ed zelenina<\/strong> v&nbsp;\u010dele s&nbsp;\u010dervenou paprikou nebo <strong>ovoce<\/strong> v&nbsp;pod\u00e1n\u00ed pomeran\u010de. Jeho p\u0159\u00edjem si m\u016f\u017eeme \u201epojistit\u201c i dopl\u0148kem stravy.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin D<\/strong><\/a> a jeho nedostatek je v&nbsp;posledn\u00ed dob\u011b hojn\u011b diskutovan\u00fdm t\u00e9matem. <strong>Jeho suplementace v&nbsp;zimn\u00edch m\u011bs\u00edc\u00edch se uk\u00e1zala jako efektivn\u00ed n\u00e1stroj ke&nbsp;sn\u00ed\u017een\u00ed v\u00fdskytu ch\u0159ipky.<\/strong> V&nbsp;jedn\u00e9 studii byl tento efekt pozorov\u00e1n mezi d\u011btmi ve \u0161kole p\u0159i denn\u00ed d\u00e1vce vitaminu D ve v\u00fd\u0161i 1&nbsp;200 IU. Vitamin D je ve strav\u011b pom\u011brn\u011b nedostatkov\u00fd a \u201evyr\u00e1b\u00edme\u201c si jej sami pomoc\u00ed UVB z\u00e1\u0159en\u00ed ze slunce dopadaj\u00edc\u00edho na na\u0161i poko\u017eku, kter\u00e9ho ale od podzimu do jara nen\u00ed zrovna moc. <strong>Suplementace vitaminem D se jev\u00ed jako ide\u00e1ln\u00ed n\u00e1stroj k&nbsp;dosa\u017een\u00ed jeho optim\u00e1ln\u00edch hodnot.<\/strong> [30]&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/zinek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinek<\/strong><\/a> je dal\u0161\u00edm z nepostradateln\u00fdch prvk\u016f pro spr\u00e1vnou funkci imunitn\u00edho syst\u00e9mu. Najdeme jej hlavn\u011b v celozrnn\u00fdch obilnin\u00e1ch, vnit\u0159nostech, hov\u011bz\u00edm masu, \u00fast\u0159ic\u00edch nebo fazol\u00edch \u010di ke\u0161u o\u0159\u00ed\u0161c\u00edch. <\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega 3 mastn\u00e9 kyseliny<\/strong><\/a> <strong>bojuj\u00ed se z\u00e1n\u011btem a pom\u00e1haj\u00ed b\u00edl\u00fdm krvink\u00e1m d\u011blat jejich pr\u00e1ci<\/strong> v&nbsp;podob\u011b likvidace patogen\u016f. Najdeme je v&nbsp;tu\u010dn\u00fdch mo\u0159sk\u00fdch ryb\u00e1ch, chia a ln\u011bn\u00fdch sem\u00ednk\u00e1ch nebo <a href=\"https:\/\/gymbeam.cz\/vlasske-orechy-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vla\u0161sk\u00fdch o\u0159e\u0161\u00edch<\/a>. Pokud nej\u00edme 2\u20133kr\u00e1t t\u00fddn\u011b rybu, je na \u010dase zv\u00e1\u017eit suplementaci omega-3.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/probioten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Probiotika<\/strong><\/a> jsou zdrojem \u201ep\u0159\u00e1telsk\u00fdch bakteri\u00ed\u201c, kter\u00e9 pom\u00e1haj\u00ed na\u0161emu mikrobiomu vykon\u00e1vat svou funkci a podporovat na\u0161i p\u0159irozenou obranyschopnost. <strong>Vsa\u010fme na<\/strong> kysan\u00e9 ml\u00e9\u010dn\u00e9 produkty, kva\u0161enou zeleninu, ovoce, zeleninu, o\u0159echy, lu\u0161t\u011bniny, celozrnn\u00e9 obilniny a suplement v&nbsp;podob\u011b probiotik, kter\u00fd je koncentrovan\u00fdm zdrojem t\u011bchto p\u0159\u00e1telsk\u00fdch bakteri\u00ed. <strong>Takov\u00e1 ovesn\u00e1 ka\u0161e s&nbsp;proteinem, obl\u00edben\u00fdm ovocem a jogurtem<\/strong> je zdrojem probiotick\u00fdch i prebiotick\u00fdch potravin.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/komplexni-vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Multivitamin<\/strong><\/a><strong> a <\/strong><a href=\"https:\/\/gymbeam.cz\/komplexni-mineraly\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>multiminer\u00e1l<\/strong><\/a><strong> n\u00e1m m\u016f\u017ee pomoci splnit doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem mikro\u017eivin. <\/strong>Ty se \u00fa\u010dastn\u00ed \u0159ady chemick\u00fdch reakc\u00ed v&nbsp;na\u0161ich t\u011blech, bez kter\u00fdch by imunitn\u00ed syst\u00e9m nemohl spr\u00e1vn\u011b fungovat.&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>P\u0159es den je fajn pop\u00edjet z\u00e1zvorov\u00fd \u010daj, do j\u00eddel p\u0159id\u00e1vat cibuli, \u010desnek, chilli a zah\u0159\u00e1t se poctivou teplou pol\u00e9vkou<\/strong>, kter\u00e1 vykazuje protiz\u00e1n\u011btliv\u00e9 p\u016fsoben\u00ed. Obranyschopnost organismu m\u016f\u017eeme podpo\u0159it i <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.cz\/echinacea-gymbeam.html\" target=\"_blank\"><strong>Echinaceou<\/strong><\/a>, kter\u00e1 sni\u017euje \u0161anci, \u017ee dostaneme ch\u0159ipku. <span style=\"color:#ff6600\" class=\"tadv-color\">[31]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1 v\u00edce dopl\u0148k\u016f stravy pro boj s ch\u0159ipkou a nachlazen\u00edm, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek&nbsp; <a href=\"https:\/\/gymbeam.cz\/blog\/ktere-doplnky-vyzivy-mohou-pomoci-pri-chripce-a-nachlazeni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kter\u00e9 dopl\u0148ky v\u00fd\u017eivy mohou pomoci p\u0159i ch\u0159ipce a nachlazen\u00ed?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"14_Zustante_aktivni_a_chodte_na_prochazky_do_prirody\"><\/span>14.&nbsp;Z\u016fsta\u0148te aktivn\u00ed a cho\u010fte na proch\u00e1zky do p\u0159\u00edrody<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zat\u00edmco ve v\u011bt\u0161in\u011b zem\u00ed se st\u0159\u00eddaj\u00ed intervaly povolen\u00ed a z\u00e1kazu posiloven, <strong>p\u0159\u00edroda n\u00e1m nab\u00edz\u00ed takovou venkovn\u00ed univerz\u00e1ln\u00ed t\u011blocvi\u010dnu.<\/strong> M\u016f\u017eeme si j\u00edt zab\u011bhat, na kolo, na proch\u00e1zku nebo si venku zacvi\u010dit t\u0159eba kruh\u00e1\u010d s v\u00e1hou&nbsp;vlastn\u00edho t\u011bla. <strong>Venkovn\u00ed aktivita je d\u016fle\u017eit\u00e1 pro na\u0161e fyzick\u00e9 i psychick\u00e9 zdrav\u00ed.<\/strong> Ka\u017ed\u00fd krok se po\u010d\u00edt\u00e1 a je p\u0159\u00ednosn\u011bj\u0161\u00ed ne\u017e sezen\u00ed na gau\u010di. Pobyt v&nbsp;p\u0159\u00edrod\u011b je z\u00e1rove\u0148 spojen s&nbsp;pozitivn\u00edm \u00fa\u010dinkem na na\u0161e psychick\u00e9 zdrav\u00ed. Jedna studie uk\u00e1zala, \u017ee kdy\u017e lid\u00e9 \u017eij\u00ed ve m\u011bstech do 300 metr\u016f od m\u011bstsk\u00e9 zelen\u011b t\u0159eba v&nbsp;podob\u011b parku, jsou <strong>\u0161\u0165astn\u011bj\u0161\u00ed a celkov\u011b spokojen\u011bj\u0161\u00ed.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s zaj\u00edm\u00e1 v\u00edce o outdoorov\u00e9m tr\u00e9ninku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/outdoorovy-trenink-proc-a-jak-zacit-s-cvicenim-na-cerstvem-vzduchu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Outdoorov\u00fd tr\u00e9nink \u2013 Pro\u010d a jak za\u010d\u00edt s cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-1124x751.jpg\" alt=\"Pobyt v p\u0159\u00edrod\u011b je d\u016fle\u017eit\u00fd pro fyzick\u00e9 i psychick\u00e9 zdrav\u00ed\" class=\"wp-image-190473\" width=\"843\" height=\"563\" title=\"Pobyt v p\u0159\u00edrod\u011b je d\u016fle\u017eit\u00fd pro fyzick\u00e9 i psychick\u00e9 zdrav\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"15_Hodne_se_smejte_budte_pozitivni_a_zustante_v_kontaktu_s_blizkymi\"><\/span>15. Hodn\u011b se sm\u011bjte, bu\u010fte pozitivn\u00ed a z\u016fsta\u0148te v&nbsp;kontaktu s bl\u00edzk\u00fdmi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Studie nazna\u010duj\u00ed, \u017ee <strong>smysl pro humor a sm\u00edch m\u016f\u017ee m\u00edt pozitivn\u00ed vliv na imunitn\u00ed syst\u00e9m.<\/strong> Auto\u0159i ale opatrn\u011b dod\u00e1vaj\u00ed, \u017ee je t\u0159eba dal\u0161\u00edho v\u00fdzkumu k&nbsp;potvrzen\u00ed tohoto mo\u017en\u00e9ho vztahu. I kdyby to nebyla pravda, tak to nic nem\u011bn\u00ed na tom, \u017ee <strong>sm\u00edch je ko\u0159en\u00edm \u017eivota, d\u00edky kter\u00e9mu je n\u00e1\u0161 \u017eivot veselej\u0161\u00ed, pozitivn\u011bj\u0161\u00ed a m\u00e9n\u011b vystresovan\u00fd.<\/strong> Kdy\u017e si m\u00e1me s&nbsp;k\u00fdm zavolat, pocit odlou\u010den\u00ed se sn\u00ed\u017e\u00ed a a sd\u00edlen\u00fd probl\u00e9m se stane polovi\u010dn\u00edm. <strong>\u010clov\u011bk je spole\u010densk\u00fd tvor a izolace mu ned\u011bl\u00e1 dob\u0159e<\/strong>, proto je fajn m\u00edt si s&nbsp;k\u00fdm popov\u00eddat. T\u0159eba je na \u010dase obvolat \u0161irokou rodinu, kamar\u00e1dy z&nbsp;d\u011btstv\u00ed nebo ze st\u0159edn\u00ed a utu\u017eit \u010dasem povadl\u00e9 p\u0159\u00e1telsk\u00e9 vztahy. <span style=\"color:#ff6600\" class=\"tadv-color\">[33]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z&nbsp;toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Imunitn\u00ed syst\u00e9m a p\u0159irozenou obranyschopnost na\u0161eho organismu nejl\u00e9pe podpo\u0159\u00edme zdrav\u00fdm \u017eivotn\u00edm stylem a dodr\u017eov\u00e1n\u00edm z\u00e1kladn\u00edch hygienick\u00fdch opat\u0159en\u00ed.<\/strong> V\u00fdrazn\u011b n\u00e1m m\u016f\u017ee pomoci omezen\u00ed sledov\u00e1n\u00ed negativn\u00edch zpr\u00e1v a ud\u00e1lost\u00ed, kter\u00e9 se na n\u00e1s z&nbsp;dlouhodob\u00e9ho hlediska m\u016f\u017eou podepsat dlouhodob\u00fdm stresem. Kdy\u017e se nau\u010d\u00edme techniky pro jeho zvl\u00e1d\u00e1n\u00ed, jako je t\u0159eba jak\u00e1koliv <strong>sportovn\u00ed aktivita, pobyt v&nbsp;p\u0159\u00edrod\u011b, meditace, j\u00f3ga, saunov\u00e1n\u00ed nebo otu\u017eov\u00e1n\u00ed, m\u016f\u017ee se n\u00e1m pak v\u0161e najednou zd\u00e1t tak n\u011bjak o n\u011bco snadn\u011bj\u0161\u00ed a veselej\u0161\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edme obracet \u017eivot vzh\u016fru nohama a za\u010d\u00edt \u017e\u00edt \u00fapln\u011b jinak. Bohat\u011b sta\u010d\u00ed, kdy\u017e budeme <strong>pomalu a soustavn\u011b pracovat na zlep\u0161en\u00ed stravovac\u00edch n\u00e1vyk\u016f a pozitivn\u00edm p\u0159\u00edstupu k&nbsp;\u017eivotu.<\/strong> Jako fajn za\u010d\u00e1tek m\u016f\u017ee b\u00fdt kousek ovoce nebo zeleniny ke ka\u017ed\u00e9mu j\u00eddlu. A nezapome\u0148me, \u017ee nic jako z\u00e1zra\u010dn\u00e9 nakopnut\u00ed imunity d\u00edky specifick\u00e9 potravin\u011b neexistuje. V\u0161e je to o siln\u00e9 \u201eimunitn\u00ed arm\u00e1d\u011b.\u201c&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te n\u011bjak\u00fd sv\u016fj osobn\u00ed tip na podporu imunity? Nev\u00e1hejte a pod\u011blte se s n\u00e1mi o n\u011bj v koment\u00e1\u0159\u00edch. Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil a byl pro v\u00e1s u\u017eite\u010dn\u00fd, podpo\u0159te jej sd\u00edlen\u00edm, aby se o t\u011bchto jednoduch\u00fdch tipech k pos\u00edlen\u00ed imunity dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9 a byl u\u017eite\u010dn\u00fd i pro n\u011b.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nic jako nakopnut\u00ed imunity d\u00edky bylink\u00e1m sb\u00edran\u00fdch na Sibi\u0159i za svitu \u00fapl\u0148ku neexistuje. Ale ka\u017edodenn\u00ed \u017eivot, zp\u016fsob a n\u00e1vyky, jak\u00fdmi \u017eijete, maj\u00ed na imunitn\u00ed syst\u00e9m z\u00e1sadn\u00ed vliv. Posiln\u011bte sv\u016fj imunitn\u00ed syst\u00e9m pomoc\u00ed t\u011bchto jednoduch\u00fdch krok\u016f.<\/p>\n","protected":false},"author":65,"featured_media":190524,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6645,7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-190375","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-imunita-cs","9":"tag-strava-cs","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 zp\u016fsob\u016f, jak pos\u00edlit imunitn\u00ed syst\u00e9m a chr\u00e1nit sv\u00e9 zdrav\u00ed - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak zdrav\u011b pos\u00edlit imunitu a br\u00e1nit se nemocem? 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