{"id":194021,"date":"2020-11-06T10:00:19","date_gmt":"2020-11-06T09:00:19","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=194021"},"modified":"2023-04-03T10:48:34","modified_gmt":"2023-04-03T08:48:34","slug":"jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/","title":{"rendered":"Jak vyzr\u00e1t na podzimn\u00ed \u00fanavu a m\u00edt p\u0159es den v\u00edce energie?"},"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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#Proc_jsme_na_podzim_unaveni\" title=\"Pro\u010d jsme na podzim unaven\u00ed?\">Pro\u010d jsme na podzim unaven\u00ed?<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#1_Zkraceni_dne\" title=\"1. Zkr\u00e1cen\u00ed dne\">1. Zkr\u00e1cen\u00ed dne<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#2_Zhorsene_pocasi\" title=\"2. Zhor\u0161en\u00e9 po\u010das\u00ed\">2. Zhor\u0161en\u00e9 po\u010das\u00ed<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#3_Zmena_stravy\" title=\"3. Zm\u011bna stravy&nbsp;\">3. Zm\u011bna stravy&nbsp;<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#4_Mene_pohybu\" title=\"4. M\u00e9n\u011b pohybu\">4. M\u00e9n\u011b pohybu<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#5_Sezonni_afektivni_porucha\" title=\"5. Sez\u00f3nn\u00ed afektivn\u00ed porucha\">5. Sez\u00f3nn\u00ed afektivn\u00ed porucha<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#9_zpusobu_jak_zatocit_s_podzimni_unavou\" title=\"9 zp\u016fsob\u016f, jak zato\u010dit s podzimn\u00ed \u00fanavou\">9 zp\u016fsob\u016f, jak zato\u010dit s podzimn\u00ed \u00fanavou<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#1_Zamerte_se_na_stravu\" title=\"1. Zam\u011b\u0159te se na stravu\">1. Zam\u011b\u0159te se na stravu<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#2_Nezapominejte_na_pitny_rezim\" title=\"2. Nezapom\u00ednejte na pitn\u00fd re\u017eim\">2. Nezapom\u00ednejte na pitn\u00fd re\u017eim<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#3_Pravidelne_se_hybejte\" title=\"3. Pravideln\u011b se h\u00fdbejte&nbsp;\">3. Pravideln\u011b se h\u00fdbejte&nbsp;<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#4_Nespete_ani_moc_ani_malo\" title=\"4. Nesp\u011bte ani moc, ani m\u00e1lo\">4. Nesp\u011bte ani moc, ani m\u00e1lo<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#5_Vyhnete_se_alkoholu_a_cigaretam\" title=\"5. Vyhn\u011bte se alkoholu a cigaret\u00e1m\">5. Vyhn\u011bte se alkoholu a cigaret\u00e1m<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#6_Zkuste_snizit_dlouhodoby_stres\" title=\"6. Zkuste sn\u00ed\u017eit dlouhodob\u00fd stres\">6. Zkuste sn\u00ed\u017eit dlouhodob\u00fd stres<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#7_Udelejte_si_radost\" title=\"7. Ud\u011blejte si radost\">7. Ud\u011blejte si radost<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#8_Respektujte_sve_potreby\" title=\"8. Respektujte sv\u00e9 pot\u0159eby\">8. Respektujte sv\u00e9 pot\u0159eby<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#9_Doplnte_potrebne_vitaminy_a_mineraly\" title=\"9. Dopl\u0148te pot\u0159ebn\u00e9 vitam\u00edny a miner\u00e1ly\">9. Dopl\u0148te pot\u0159ebn\u00e9 vitam\u00edny a miner\u00e1ly<\/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\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V letn\u00ed dny se v\u00e1m pracuje \u00fapln\u011b samo. Bud\u00edte se pln\u00ed energie, odpo\u010dinut\u00ed a namotivovan\u00ed ze sebe v zam\u011bstn\u00e1n\u00ed nebo ve \u0161kole dostat maximum. Tato energie v\u00e1s neopou\u0161t\u00ed ani b\u011bhem odpoledne a a\u017e kolem osm\u00e9 hodiny za\u010dnete poci\u0165ovat lehkou \u00fanavu. A pak p\u0159ijde podzim a vy se c\u00edt\u00edte, jakoby n\u011bkdo zm\u00e1\u010dknul tla\u010d\u00edtko a aktivoval \u00fasporn\u00fd re\u017eim.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00e1no vst\u00e1v\u00e1te na t\u0159et\u00ed bud\u00edk a i to pova\u017eujete za sv\u016fj nejv\u011bt\u0161\u00ed denn\u00ed v\u00fdkon. Bezvl\u00e1dn\u011b se pot\u00e1c\u00edte po kuchyni s \u00famyslem uva\u0159it si k\u00e1vu, kter\u00e1 v\u00e1s t\u0159eba spas\u00ed. Kdy\u017e zjist\u00edte, \u017ee ani to nepom\u00e1h\u00e1, zapnete autopilota a s vidinou odpoledn\u00edho \u0161lof\u00edka p\u0159e\u010dk\u00e1te pracovn\u00ed dopoledne. A odpoledn\u00ed cvi\u010den\u00ed? To se jev\u00ed jako \u00fapln\u00e9 sci-fi.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak schv\u00e1ln\u011b, kdo se v tom pozn\u00e1v\u00e1? Mo\u017en\u00e1 v\u00e1s uklidn\u00ed, \u017ee nejste ur\u010dit\u011b sami. V dne\u0161n\u00edm \u010dl\u00e1nku se proto<strong> sezn\u00e1m\u00edme s dopl\u0148ky stravy a zp\u016fsoby, kter\u00e9 v\u00e1m mohou pomoci s podzimn\u00ed \u00fanavou zato\u010dit<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_jsme_na_podzim_unaveni\"><\/span>Pro\u010d jsme na podzim unaven\u00ed?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u016fvod\u016f, pro\u010d se pr\u00e1v\u011b na podzim c\u00edt\u00edme unaven\u011bj\u0161\u00ed, je hned n\u011bkolik. M\u016f\u017ee j\u00edt dokonce o kombinaci v\u00edce faktor\u016f, kter\u00e9 z jindy produktivn\u00edho \u010dlov\u011bka ud\u011blaj\u00ed unaven\u00e9ho povale\u010de.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zkraceni_dne\"><\/span>1. Zkr\u00e1cen\u00ed dne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1008\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-1008x1124.jpg\" alt=\"Podzimn\u00ed \u00fanava kv\u016fli nedostatku slunce\" class=\"wp-image-194037\" title=\"Podzimn\u00ed \u00fanava kv\u016fli nedostatku slunce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-1008x1124.jpg 1008w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-359x400.jpg 359w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-1377x1536.jpg 1377w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-1836x2048.jpg 1836w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1.jpg 1959w\" sizes=\"auto, (max-width: 1008px) 100vw, 1008px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:120px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obdob\u00ed, kdy je je\u0161t\u011b v 9 ve\u010der sv\u011btlo a d\u00e1 se \u010das tr\u00e1vit venku, n\u00e1s \u010dek\u00e1 a\u017e zase za n\u011bkolik m\u011bs\u00edc\u016f. Kdy\u017e cel\u00fd den sv\u00edt\u00ed slunce, nem\u016f\u017eete prost\u011b m\u00edt \u0161patnou n\u00e1ladu a tr\u00e1vit den pod pe\u0159inou v posteli. Tohle se v\u0161ak na podzim m\u011bn\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00e1no<strong> vst\u00e1v\u00e1te je\u0161t\u011b za tmy a stejn\u011b tak se za tmy i vrac\u00edte<\/strong> z pr\u00e1ce nebo ze \u0161koly. S takovou si \u010dlov\u011bk moc neu\u017eije slune\u010dn\u00edch paprsk\u016f, kter\u00e9 dok\u00e1\u017e\u00ed nab\u00edt dobrou n\u00e1ladou. Statistiky dokonce ukazuj\u00ed \u017ee a\u017e 40 % Evropan\u016f trp\u00ed nedostatkem vitam\u00ednu D a u 13 % je nedostatek z\u00e1va\u017en\u00fd. <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto p\u0159\u00edpad\u011b by alespo\u0148 \u010d\u00e1ste\u010dn\u011b<strong> mohla pomoci suplementace <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednem D<\/strong><\/a>, kter\u00fd se pou\u017e\u00edv\u00e1 tak\u00e9 na vylep\u0161en\u00ed n\u00e1lady lidem, kte\u0159\u00ed maj\u00ed dlouhodob\u00e9 psychick\u00e9 pot\u00ed\u017ee.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce se o vitam\u00ednu D dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/vitamin-d-a-vse-co-o-nem-potrebujete-vedet\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edn D a v\u0161e, co o n\u011bm pot\u0159ebujete v\u011bd\u011bt<\/a>.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zhorsene_pocasi\"><\/span>2. Zhor\u0161en\u00e9 po\u010das\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkdo si sychrav\u00e9 podzimn\u00ed obdob\u00ed vylo\u017een\u011b u\u017e\u00edv\u00e1, nebo\u0165 se t\u011b\u0161\u00ed na <strong>\u00fatuln\u00e9 \u010dten\u00ed u krbu s tepl\u00fdmi pono\u017ekami a \u010dajem v ruce<\/strong>. Pro jin\u00e9ho to m\u016f\u017ee b\u00fdt naopak <strong>utrpen\u00ed<\/strong>, nebo\u0165 m\u00edsto obvykl\u00e9ho sportov\u00e1n\u00ed v tepl\u00e9m po\u010das\u00ed ho \u010dek\u00e1 t\u0159eba v\u00fdb\u011bh v de\u0161ti, zim\u011b a studen\u00e9m v\u011btru. V hor\u0161\u00edm p\u0159\u00edpad\u011b se ke sportu ani nedokope a pak n\u00e1sleduj\u00ed v\u00fd\u010ditky, je\u0161t\u011b <strong>hor\u0161\u00ed n\u00e1lada<\/strong> a t\u0159eba i touha zahnat chmury n\u011bjakou dobrotou. A stejn\u00fd sc\u00e9n\u00e1\u0159 se m\u016f\u017ee opakovat i dal\u0161\u00ed den. Podzim a zima se sv\u00fdmi charakteristikami podobaj\u00ed seversk\u00e9mu po\u010das\u00ed, kde je v\u011bt\u0161\u00ed prevalence psychick\u00fdch probl\u00e9mu. Souvislost mezi \u00fanavou, \u0161patnou n\u00e1ladou a po\u010das\u00edm tak rozhodn\u011b nen\u00ed n\u00e1hodn\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1124x750.jpg\" alt=\"Podzimn\u00ed po\u010das\u00ed a \u00fanava\" class=\"wp-image-194052\" width=\"843\" height=\"563\" title=\"Podzimn\u00ed po\u010das\u00ed a \u00fanava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zmena_stravy\"><\/span>3. Zm\u011bna stravy&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 si to ani neuv\u011bdomujete, ale <strong>ro\u010dn\u00ed obdob\u00ed m\u016f\u017ee m\u00edt velk\u00fd vliv na slo\u017een\u00ed va\u0161eho j\u00eddeln\u00ed\u010dku<\/strong>. V hork\u00fdch dnech mnohdy nemus\u00edte m\u00edt ani hlad. A kdy\u017e u\u017e p\u0159ijde, sna\u017e\u00edte se ho zahnat sal\u00e1tem, kter\u00fd z\u00e1rove\u0148 osv\u011b\u017e\u00ed, chlazen\u00fdmi ml\u00e9\u010dn\u00fdmi v\u00fdrobky, leh\u010d\u00edm nanukem nebo t\u0159eba mra\u017een\u00fdm \u010di sez\u00f3nn\u00edm ovocem. A po jak\u00e9m j\u00eddle s\u00e1hnete na podzim? P\u0159irozen\u011b budete <strong>vyhled\u00e1vat sp\u00ed\u0161e j\u00eddla<\/strong>, kter\u00e1 jsou teplej\u0161\u00ed a syt\u011bj\u0161\u00ed. M\u016f\u017ee se tak snadno st\u00e1t, \u017ee lehk\u00fd ku\u0159ec\u00ed sal\u00e1t nahrad\u00ed t\u0159eba svatomartinsk\u00e1 husa, nebo pol\u00e9vka s hlavn\u00edm chodem a kope\u010dek zmrzliny vyst\u0159\u00eddaj\u00ed kynut\u00e9 buchty. Zkuste si schv\u00e1ln\u011b vzpomenout, <a href=\"https:\/\/gymbeam.cz\/blog\/proc-mate-utlum-po-jidle-a-jak-se-mu-vyhnout\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jak se po takov\u00fdch potravin\u00e1ch c\u00edt\u00edte<\/a>. Mo\u017en\u00e1 v\u00e1m dojde, jak\u00e9 je dal\u0161\u00ed mo\u017en\u00e9 vysv\u011btlen\u00ed va\u0161\u00ed \u00fanavy. Pokud si toti\u017e d\u00e1te opravdu t\u011b\u017ek\u00fd ob\u011bd, poob\u011bdov\u00e9mu k\u00f3matu se pravd\u011bpodobn\u011b nevyhnete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Mene_pohybu\"><\/span>4. M\u00e9n\u011b pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"Podzimn\u00ed sportov\u00e1n\u00ed\" class=\"wp-image-192933\" width=\"843\" height=\"562\" title=\"Podzimn\u00ed sportov\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Sychrav\u00e9 po\u010das\u00ed prost\u011b doslova vyb\u00edz\u00ed k tomu tr\u00e1vit v\u00edce \u010dasu doma s rodinou. Pokud m\u00e1te v telefonu nebo chytr\u00fdch hodink\u00e1ch aplikaci, kter\u00e1 v\u00e1m m\u011b\u0159\u00ed kroky, schv\u00e1ln\u011b se pod\u00edvejte,<strong> kolik toho nachod\u00edte v l\u00e9t\u011b a kolik na podzim<\/strong>. Jste p\u0159ekvapen\u00ed? Kdy\u017e je venku teplo, nevad\u00ed v\u00e1m j\u00edt se proj\u00edt do obchodu klidn\u011b i v osm ve\u010der, ale te\u010f? Rad\u0161i sednete do auta, ne\u017e se n\u011bkam trm\u00e1cet v chladu a je\u0161t\u011b ve tm\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozd\u00edly m\u016f\u017eete vid\u011bt i ve sportovn\u00ed aktivit\u011b. Kolik jste toho nasportovali v l\u00e9t\u011b, kdy\u017e byla otev\u0159en\u00e1 fitka a venku slun\u00ed\u010dko, a kolik te\u010f, kdy\u017e jsou <strong>posilovny zav\u0159en\u00e9 a venku nen\u00ed zdaleka tak hezky<\/strong>? Alespo\u0148 m\u00edrn\u00e9 sn\u00ed\u017een\u00ed aktivity pravd\u011bpodobn\u011b zaznamenala 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<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sezonni_afektivni_porucha\"><\/span>5. Sez\u00f3nn\u00ed afektivn\u00ed porucha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pocit \u00fanavy v\u0161ak m\u016f\u017ee pramenit i z mnohem z\u00e1va\u017en\u011bj\u0161\u00ed p\u0159\u00ed\u010diny, ne\u017e jsou zhor\u0161en\u00e9 stravovac\u00ed n\u00e1vyky nebo ni\u017e\u0161\u00ed aktivita, v tomto p\u0159\u00edpad\u011b <strong>nese n\u00e1zev \u201csez\u00f3nn\u00ed afektivn\u00ed porucha\u201d<\/strong>, kter\u00e1 se \u0159ad\u00ed mezi <strong>depresivn\u00ed onemocn\u011bn\u00ed<\/strong>. Do souvislosti je tak\u00e9 d\u00e1v\u00e1na s nedostatkem slune\u010dn\u00edho z\u00e1\u0159en\u00ed. Nemoc m\u00e1 v\u0161ak nav\u00edc i vliv na hladiny hormonu a v kone\u010dn\u00e9m d\u016fsledku m\u016f\u017ee v\u00e9st a\u017e k z\u00e1va\u017en\u00fdm \u00fazkostem a depres\u00edm. Jak ji\u017e bylo zm\u00edn\u011bno v\u00fd\u0161e, vyskytuje se \u010dasto v seversk\u00fdch zem\u00edch, kde nen\u00ed dostatek slune\u010dn\u00edho z\u00e1\u0159en\u00ed. Z\u00e1rove\u0148 se v\u0161ak na podzim a v zim\u011b nevyh\u00fdb\u00e1 ani lidem ve st\u0159edn\u00ed Evrop\u011b. Pokud m\u00e1te pocit, \u017ee tr\u00e1p\u00ed i v\u00e1s, je vhodn\u00e9 vyhledat l\u00e9ka\u0159skou pomoc. <span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_zpusobu_jak_zatocit_s_podzimni_unavou\"><\/span>9 zp\u016fsob\u016f, jak zato\u010dit s podzimn\u00ed \u00fanavou<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te\u010f, kdy\u017e jsme si vyjmenovali jedny z nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din podzimn\u00ed \u00fanavy, <strong>m\u016f\u017eeme se kone\u010dn\u011b pustit do boje<\/strong>!&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Zamerte_se_na_stravu\"><\/span>1. Zam\u011b\u0159te se na stravu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e d\u00e1te do auta nekvalitn\u00ed palivo, nepojede, jak by m\u011blo. Stejn\u00fdm zp\u016fsobem funguje i t\u011blo. Jestli\u017ee ho budete krmit fastfoodem, zpracovan\u00fdmi potravinami a t\u011b\u017ek\u00fdmi j\u00eddly, <strong>nem\u016f\u017eete \u010dekat, \u017ee budete pln\u00ed energie<\/strong>. Ani va\u0161e t\u011blo nebude fungovat spr\u00e1vn\u011b. Pokud v podzimn\u00edm obdob\u00ed poci\u0165ujete \u00fanavu, je pr\u00e1v\u011b strava t\u00edm faktorem, se kter\u00fdm byste m\u011bli za\u010d\u00edt. Jestli nev\u00edte, jak na to, m\u016f\u017ee v\u00e1m pomoci \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\">Jak spo\u010d\u00edtat p\u0159\u00edjem energie a makro\u017eivin pro hubnut\u00ed, nebo nab\u00edr\u00e1n\u00ed sval\u016f?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00danava n\u00e1s m\u016f\u017ee p\u0159es den p\u011bkn\u011b potr\u00e1pit. Pokud je to i v\u00e1\u0161 probl\u00e9m,<strong> nedoporu\u010dovali bychom v\u00e1m pou\u0161t\u011bt se do diety<\/strong>, a t\u00edm p\u00e1dem b\u00fdt v kalorick\u00e9m deficitu. To by mohlo pocit \u00fanavy je\u0161t\u011b prohloubit. Ide\u00e1ln\u00ed bude <strong>vyrovnan\u00e1 kalorick\u00e1 bilance<\/strong>, co\u017e znamen\u00e1, \u017ee nebudete ani hubnout, ani p\u0159ib\u00edrat, nebo <strong>lehk\u00fd kalorick\u00fd nadbytek<\/strong>. Jestli se nechcete pou\u0161t\u011bt do kalorick\u00fdch v\u00fdpo\u010dt\u016f, za\u010dn\u011bte t\u00edm, \u017ee se budete \u0159\u00eddit selsk\u00fdm rozumem. Pravd\u011bpodobn\u011b v\u00edte, jak\u00e9 potraviny jsou tou zdrav\u011bj\u0161\u00ed alternativou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315-1124x749.jpg\" alt=\"Podzimn\u00ed stravov\u00e1n\u00ed\" class=\"wp-image-194065\" width=\"843\" height=\"562\" title=\"Podzimn\u00ed stravov\u00e1n\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315.jpg 1620w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zkuste se zam\u011b\u0159it na jednoduch\u00e1 pravidla zdrav\u00e9ho stravov\u00e1n\u00ed:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Za\u010dn\u011bte j\u00edst tehdy, kdy\u017e poci\u0165ujete lehk\u00fd hlad, a p\u0159esta\u0148te j\u00edst, jakmile se c\u00edt\u00edte syti p\u0159ibli\u017en\u011b na 80\u201390 %<\/strong>, nemus\u00edte doj\u00eddat cel\u00e9 porce, pokud u\u017e jste pln\u00ed.&nbsp;<\/li><li>Sna\u017ete se, abyste denn\u011b sn\u011bdli <strong>3 hlavn\u00ed j\u00eddla<\/strong> (sn\u00eddan\u011b, ob\u011bd, ve\u010de\u0159e) a podle pot\u0159eby je <strong>dopl\u0148te 1\u20133 sva\u010dinami<\/strong>.&nbsp;<\/li><li>Dbejte na to, abyste v ka\u017ed\u00e9m j\u00eddle m\u011bli <strong>zdroj b\u00edlkovin<\/strong>, jako jsou ml\u00e9\u010dn\u00e9 v\u00fdrobky, maso, rostlinn\u00e9 n\u00e1hra\u017eky masa a podobn\u011b. V\u00edce se o zdroj\u00edch b\u00edlkovin do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 potravin, se kter\u00fdmi snadno dopln\u00edte b\u00edlkoviny do sv\u00e9ho j\u00eddeln\u00ed\u010dku<\/a>.&nbsp;<\/li><li>Nezapom\u00ednejte na <strong>komplexn\u00ed sacharidy<\/strong> (nap\u0159. celozrnn\u00e9 p\u0159\u00edlohy) a <strong>zdrav\u00e9 tuky<\/strong> (nap\u0159. <a href=\"http:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy<\/a>, extra panensk\u00fd olivov\u00fd olej, <a href=\"https:\/\/gymbeam.cz\/omega-3-6-9-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 mastn\u00e9 kyseliny<\/a>).<\/li><li><strong>Za\u0159azujte pravideln\u011b ovoce a zeleninu<\/strong>. Denn\u011b byste m\u011bli sn\u00edst p\u0159ibli\u017en\u011b 400 g zeleniny a 200 g ovoce.&nbsp;<\/li><\/ol>\n\n\n\n<p>P\u0159i skl\u00e1d\u00e1n\u00ed va\u0161eho pokrmu se m\u016f\u017eete \u0159\u00eddit tzv. <strong>zdrav\u00fdm tal\u00ed\u0159em<\/strong>, kter\u00fd slou\u017e\u00ed jako skv\u011bl\u00fd pomocn\u00edk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/zdravy-talir.jpg\" alt=\"Zdrav\u00fd tal\u00ed\u0159\" class=\"wp-image-194079\" width=\"843\" height=\"787\" title=\"Zdrav\u00fd tal\u00ed\u0159\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zdravy-talir.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/zdravy-talir-400x373.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>obr\u00e1zek z food-guide.canada.ca<\/figcaption><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nezapominejte_na_pitny_rezim\"><\/span>2. Nezapom\u00ednejte na pitn\u00fd re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-843x1124.jpeg\" alt=\"Pitn\u00fd re\u017eim\" class=\"wp-image-194096\" title=\"Pitn\u00fd re\u017eim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-1537x2048.jpeg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738.jpeg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem\u00e9n\u011b d\u016fle\u017eit\u00fdm faktorem, kter\u00fd m\u00e1 vliv na \u00fanavu, je <strong>pitn\u00fd re\u017eim<\/strong>. Denn\u011b bychom m\u011bli vyp\u00edt <strong>30\u201345 ml na kg t\u011blesn\u00e9 hmotnosti<\/strong>. V praxi to znamen\u00e1, \u017ee 60kilov\u00e1 \u017eena by m\u011bla vyp\u00edt 1,8\u20132,7 l a 80kilov\u00fd mu\u017e 2,4\u20133,6 l. Jedn\u00e1 se v\u0161ak o \u00fapln\u011b minimum. Pot\u0159eba vody se zv\u00fd\u0161\u00ed nap\u0159\u00edklad sportem, kdy bychom m\u011bli <strong>doplnit nav\u00edc minim\u00e1ln\u011b mno\u017estv\u00ed tekutin, kter\u00e9 jsme vypotili<\/strong>. V\u00e1\u0161 pitn\u00fd re\u017eim by m\u011bl b\u00fdt tvo\u0159en\u00fd p\u0159ev\u00e1\u017en\u00e9 vodou z kohoutku nebo neslazenou miner\u00e1ln\u00ed vodou.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud m\u00e1te pocit, \u017ee je pro v\u00e1s nere\u00e1ln\u00e9 vyp\u00edt takov\u00e9 mno\u017estv\u00ed, nezoufejte. Do p\u0159\u00edjmu se toti\u017e <strong>zapo\u010d\u00edt\u00e1v\u00e1 i voda z potravin<\/strong>. V\u011bd\u011bli jste, \u017ee nap\u0159\u00edklad jahody, meloun nebo podzimn\u00ed uva\u0159en\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/dyne\/\" class=\"ek-link\">d\u00fdn\u011b <\/a>obsahuj\u00ed 90\u201399 % vody? D\u00edky t\u011bmto potravin\u00e1m pro v\u00e1s bude p\u0159\u00edjem tekutin hned jednodu\u0161\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud byste pitn\u00e9mu re\u017eimu nev\u011bnovali pozornost, mohou v\u00e1s krom\u011b<strong> \u00fanavy<\/strong> potkat tak\u00e9 <strong>z\u00e1vrat\u011b, bolesti hlavy, celkov\u00e1 slabost, popraskan\u00e9 rty, probl\u00e9my s fungov\u00e1n\u00edm ledvin, zhor\u0161en\u00e1 \u010dinnost srdce, tr\u00e1vic\u00ed pot\u00ed\u017ee a mnoho dal\u0161\u00edch probl\u00e9m\u016f<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O pitn\u00e9m re\u017eimu se do\u010dtete v\u00edce v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci<\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pravidelne_se_hybejte\"><\/span>3. Pravideln\u011b se h\u00fdbejte&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pohyb m\u00e1 obecn\u011b na zdrav\u00ed <strong>nezpochybniteln\u011b pozitivn\u00ed vliv<\/strong>. Zlep\u0161uje celkov\u00fd zdravotn\u00ed stav, sp\u00e1nek,<strong> pom\u00e1h\u00e1 hubnout<\/strong>, zlep\u0161uje kognitivn\u00ed funkce, a dokonce m\u00e1 <strong>pozitivn\u00ed vliv i na celkov\u00e9 pocity \u00fanavy<\/strong>. Ka\u017ed\u00fd \u010dlov\u011bk by se m\u011bl t\u00fddn\u011b v\u011bnovat alespo\u0148 <strong>150 minut aktivit\u011b o st\u0159edn\u00ed intenzit\u011b nebo 75 minut aktivit\u011b o vysok\u00e9 intenzit\u011b<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6]<\/span><\/p>\n\n\n\n<p>Pro za\u010d\u00e1tek je vhodn\u00e9 za\u0159adit pravidelnou aktivitu <strong>alespo\u0148 t\u0159ikr\u00e1t t\u00fddn\u011b<\/strong>, abyste si vytvo\u0159ili ur\u010dit\u00fd n\u00e1vyk. Neodkl\u00e1dejte ji, ani kdyby se v\u00e1m sebev\u00edce necht\u011blo. Odm\u011bnou v\u00e1m pak bude p\u0159\u00edval endorfin\u016f, kter\u00fd v\u00e1s zahlt\u00ed pocitem \u0161t\u011bst\u00ed. Postupem \u010dasu se dopracujete do stavu, kdy se i p\u0159i \u00fanav\u011b budete sp\u00ed\u0161e ne\u017e na sp\u00e1nek<strong> t\u011b\u0161it na sport, kter\u00fd v\u00e1m zajist\u00ed dobrou n\u00e1ladu a p\u0159\u00edval nov\u00e9 energie<\/strong>, d\u00edky kter\u00e9 budete l\u00e9pe zvl\u00e1dat ka\u017edodenn\u00ed v\u00fdzvy.&nbsp;<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nespete_ani_moc_ani_malo\"><\/span>4. Nesp\u011bte ani moc, ani m\u00e1lo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1051\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-1124x1051.jpeg\" alt=\"Sp\u00e1nek a \u00fanava\" class=\"wp-image-194117\" title=\"Sp\u00e1nek a \u00fanava na podzim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-1124x1051.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-400x374.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-1536x1437.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-2048x1916.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem sp\u00e1nku \u010dlov\u011bk <strong>odpo\u010d\u00edv\u00e1 a nab\u00edr\u00e1 s\u00edly na dal\u0161\u00ed dny<\/strong>. Mimo to se v\u0161ak v t\u011ble z\u00e1rove\u0148 odehr\u00e1v\u00e1 mnoho proces\u016f, kter\u00e9 maj\u00ed velk\u00fd vliv na zdrav\u00ed \u010dlov\u011bka. Pokud nejste profesion\u00e1ln\u00ed sportovec, je pro v\u00e1s<strong> ide\u00e1ln\u00ed sp\u00e1t denn\u011b 7\u20139 hodin<\/strong>. Studie dokonce ukazuj\u00ed, \u017ee u lid\u00ed, kte\u0159\u00ed sp\u00ed nedostate\u010dn\u011b nebo se p\u0159esp\u00e1vaj\u00ed, vzr\u016fst\u00e1 riziko, \u017ee budou muset ze zdravotn\u00edch d\u016fvod\u016f \u010dasem vyhledat l\u00e9ka\u0159skou pomoc. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste tedy m\u011bli v pl\u00e1nu, \u017ee budete sp\u00e1t co nejv\u00edce, abyste pro sv\u00e9 zdrav\u00ed ud\u011blali maximum, asi v\u00e1s zklameme, ale nebude to p\u0159\u00edli\u0161 efektivn\u00ed. Pokud byste toti\u017e spali p\u0159\u00edli\u0161, m\u016f\u017eete <strong>poci\u0165ovat stejn\u00e9 nep\u0159\u00edjemn\u00e9 pocity, jak\u00e9 doprov\u00e1zej\u00ed nedostatek sp\u00e1nku<\/strong> (\u00fanava, mal\u00e1tnost, pocit lehk\u00e9 kocoviny). <span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span><span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vyhnete_se_alkoholu_a_cigaretam\"><\/span>5. Vyhn\u011bte se alkoholu a cigaret\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumace alkoholu dost \u00fazce souvis\u00ed s p\u0159ede\u0161l\u00fdm bodem \u2013 tedy s kvalitou sp\u00e1nku, kter\u00e1 je t\u00edm zna\u010dn\u00e9 negativn\u011b ovlivn\u011bna. Pokud se nav\u00edc ve\u010der odd\u00e1v\u00e1te alkoholov\u00fdm radov\u00e1nk\u00e1m, \u010dast\u011bji se stane, \u017ee <strong>budete muset v noci na z\u00e1chod kv\u016fli diuretick\u00e9mu efektu alkoholu<\/strong>, co\u017e v\u00e1\u0161 sp\u00e1nek tak\u00e9 naru\u0161\u00ed. Po bujar\u00e9m ve\u010d\u00edrku se pak druh\u00fd den vzbud\u00edte v lep\u0161\u00edm p\u0159\u00edpad\u011b<strong> jen unaveni <\/strong>a v tom hor\u0161\u00edm v\u00e1m bude d\u011blat spole\u010dnost je\u0161t\u011b nep\u0159\u00edjemn\u00e1 kocovina. <span style=\"color:#ff6600\" class=\"tadv-color\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete vyhnout t\u011bmto negativn\u00edm d\u016fsledk\u016fm, dr\u017ete se <strong>maxim\u00e1ln\u00edho<\/strong> <strong>doporu\u010den\u00e9ho mno\u017estv\u00ed pro p\u0159\u00edjem alkoholu<\/strong>:&nbsp;<\/p>\n\n\n\n<p><strong>\u017deny \u2013 10 gram\u016f alkoholu:<\/strong> 125 ml v\u00edna, nebo 0,3 l piva, nebo 40 ml tvrd\u00e9ho alkoholu&nbsp;<\/p>\n\n\n\n<p><strong>Mu\u017ei \u2013 20 gram\u016f alkoholu:<\/strong> 250 ml v\u00edna, nebo 0,5 l piva, nebo 60 ml tvrd\u00e9ho alkoholu<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pozitivn\u00ed vliv na \u00fanavu rozhodn\u011b nebude m\u00edt ani kou\u0159en\u00ed. Pokud v\u00e1m ku\u0159\u00e1k \u0159ekne, \u017ee si mus\u00ed sko\u010dit ven na c\u00edgo, aby se trochu probral, pravd\u011bpodobn\u011b to nebude cigareta, kter\u00e1 mu dod\u00e1 energii, ale <strong>\u010derstv\u00fd vzduch a kr\u00e1tk\u00fd odpo\u010dinek od pr\u00e1ce<\/strong>, co\u017e si m\u016f\u017ee \u010dlov\u011bk dop\u0159\u00e1t i jako neku\u0159\u00e1k.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlouhodob\u00e9ho hlediska cigaretami do t\u011bla dost\u00e1v\u00e1me toxiny, kter\u00e9 <strong>maj\u00ed negativn\u00ed vliv na imunitn\u00ed syst\u00e9m<\/strong>. Z\u00e1rove\u0148 m\u00e1 kou\u0159en\u00ed i negativn\u00ed vliv na \u00fanavu a u sportovc\u016f zp\u016fsobuje pokles v\u00fdkonnosti, po \u010dem\u017e rozhodn\u011b netou\u017e\u00edme. U cigaret v\u00e1m nebudeme doporu\u010dovat \u017e\u00e1dn\u00e9 mno\u017estv\u00ed. \u010c\u00edm m\u00e9n\u011b budete kou\u0159it, t\u00edm l\u00e9pe pro v\u00e1s. Ide\u00e1ln\u00ed je v\u0161ak s t\u00edmto ne\u0161varem <strong>skoncovat <\/strong>\u00fapln\u011b.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Zkuste_snizit_dlouhodoby_stres\"><\/span>6. Zkuste sn\u00ed\u017eit dlouhodob\u00fd stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"992\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/kocha-se-992x1124.jpg\" alt=\"Bu\u010fte v p\u0159\u00edtomnosti d\u00edky mindfulness\" class=\"wp-image-194130\" title=\"Bu\u010fte v p\u0159\u00edtomnosti d\u00edky mindfulness\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kocha-se-992x1124.jpg 992w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kocha-se-353x400.jpg 353w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kocha-se.jpg 1191w\" sizes=\"auto, (max-width: 992px) 100vw, 992px\" \/><\/figure>\n\n\n\n<p>&nbsp;<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:141px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u017eivot\u011b se setk\u00e1v\u00e1me se dv\u011bma typy stresu \u2013 akutn\u00edm a chronick\u00fdm. V souvislosti s \u00fanavou n\u00e1s zaj\u00edmaj\u00ed p\u0159edev\u0161\u00edm negativn\u00ed dopady druh\u00e9ho zm\u00edn\u011bn\u00e9ho, tedy chronick\u00e9ho. Jedn\u00e1 se o typ stresu, kdy se <strong>dlouhodob\u011b c\u00edt\u00edme pod tlakem, co\u017e m\u00e1 negativn\u00ed dopady na na\u0161e t\u011blo<\/strong>, jako je nap\u0159\u00edklad zv\u00fd\u0161en\u00e1 \u00fanava. <span style=\"color:#ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuje mnoho zp\u016fsob\u016f, jak\u00fdmi m\u016f\u017eete stres sn\u00ed\u017eit, v z\u00e1vislosti na jeho p\u0159\u00ed\u010din\u011b. Pokud m\u00e1te pocit, \u017ee se na v\u00e1s v pr\u00e1ci val\u00ed jeden \u00fakol za druh\u00fdm, co\u017e v\u00e1s stresuje, m\u016f\u017ee b\u00fdt \u0159e\u0161en\u00edm<strong> lep\u0161\u00ed organizace dne<\/strong>, kter\u00e9 v\u00e1m do \u017eivota vnese \u0159\u00e1d a ur\u010ditou jistotu. T\u00edm, \u017ee si rozpl\u00e1nujete, co budete kdy d\u011blat,<strong> z\u00edsk\u00e1te p\u0159ehled<\/strong>, a nav\u00edc v\u00e1s m\u016f\u017ee vnit\u0159n\u011b uspokojit i pocit z od\u0161krt\u00e1v\u00e1n\u00ed jednotliv\u00fdch polo\u017eek, kter\u00e9 jste zvl\u00e1dli splnit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s v\u0161ak stresuj\u00ed jin\u00e9 situace, jako je nap\u0159\u00edklad \u0161patn\u00e1 rodinn\u00e1 situace, sou\u010dasn\u00e1 pandemie a dal\u0161\u00ed, <strong>m\u016f\u017ee v\u00e1m pomoci mindfulness<\/strong>. Jedn\u00e1 se o psychoterapeutickou metodu, kter\u00e1 mimo jin\u00e9 pom\u00e1h\u00e1 <strong>sn\u00ed\u017eit stres a \u00fanavu<\/strong>. A jak mindfulness za\u010d\u00edt prov\u00e1d\u011bt? Zjednodu\u0161en\u011b jde o to, abyste si za\u010dali <strong>uv\u011bdomovat p\u0159\u00edtomn\u00fd okam\u017eik<\/strong>. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ze za\u010d\u00e1tku je nejjednodu\u0161\u0161\u00ed tuto metodu praktikovat v klidu doma. Ud\u011blejte si pohodl\u00ed a soust\u0159e\u010fte se na sv\u016fj dech. Zklidn\u011bte se a <strong>sna\u017ete se na nic nemyslet<\/strong>. Pokud v\u00e1m nejde soust\u0159edit se jen na dech, zkuste si po\u010d\u00edtat doby n\u00e1dech\u016f a v\u00fddech\u016f. Ur\u010dit\u011b se stane, \u017ee budou p\u0159ich\u00e1zet ne\u017e\u00e1douc\u00ed my\u0161lenky. Je pot\u0159eba si v\u017edy uv\u011bdomit, \u017ee na n\u011bco mysl\u00edte, tuto <strong>my\u0161lenku odsunout do pozad\u00ed a soust\u0159edit se op\u011bt na sv\u016fj dech<\/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\u00edmto zp\u016fsobem se m\u016f\u017eete udr\u017eovat v p\u0159\u00edtomnosti u v\u0161ech \u010dinnost\u00ed. A\u0165 u\u017e budete d\u011blat cokoliv, sna\u017ete se v\u017edy soust\u0159edit jen na tu jednu konkr\u00e9tn\u00ed v\u011bc \u2013 m\u016f\u017ee to b\u00fdt nap\u0159\u00edklad b\u011bh, j\u00eddlo nebo um\u00fdv\u00e1n\u00ed n\u00e1dob\u00ed. <strong>Vn\u00edmejte tuto \u010dinnost v\u0161emi smysly<\/strong>. D\u00edky tomu se zbav\u00edte v dan\u00fd moment negativn\u00edch my\u0161lenek a nau\u010d\u00edte se je ovl\u00e1dat tak, aby se nestalo, \u017ee budou ovl\u00e1dat ony v\u00e1s.&nbsp;<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Udelejte_si_radost\"><\/span>7. Ud\u011blejte si radost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1049\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min-1049x1124.jpg\" alt=\"Zlep\u0161ete si n\u00e1ladu\" class=\"wp-image-195813\" title=\"Zlep\u0161ete si n\u00e1ladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min-1049x1124.jpg 1049w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min-373x400.jpg 373w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min-1433x1536.jpg 1433w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min.jpg 1608w\" sizes=\"auto, (max-width: 1049px) 100vw, 1049px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zn\u00e1te ten pocit, kdy cel\u00fd den nejste ve sv\u00e9 k\u016f\u017ei, nic se v\u00e1m nechce, c\u00edt\u00edte se jako p\u0159ejet\u00ed a pak p\u0159ijde n\u011bco, co v\u00e1s pot\u011b\u0161\u00ed? <strong>V\u00e1\u0161 den se b\u011bhem vte\u0159iny oto\u010d\u00ed o 180 stup\u0148\u016f a vy h\u00fd\u0159\u00edte energi\u00ed<\/strong>. Tak p\u0159esn\u011b takov\u00e9 radosti mus\u00edte vyhled\u00e1vat. Nen\u00ed nic \u0161patn\u00e9ho na tom ud\u011blat radost s\u00e1m sob\u011b, existuje tolik mo\u017enost\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u016f\u017eete si koupit n\u011bjak\u00fd <a href=\"https:\/\/gymbeam.cz\/fitness-obleceni\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hezk\u00fd kousek oble\u010den\u00ed<\/a>, <a href=\"https:\/\/gymbeam.cz\/zdrave-potraviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravou sladkost<\/a>, p\u0159e\u010d\u00edst si kn\u00ed\u017eku, pohr\u00e1t si s pejskem, poslechnout <a href=\"https:\/\/www.audiolibrix.com\/cs\/Podcast\/527\/sk-gymbeam-fitness-academy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcast<\/a>, m\u00edsto va\u0159en\u00ed si ve\u010de\u0159i objednat, napl\u00e1novat si hran\u00ed spole\u010densk\u00fdch her s rodinou a podobn\u011b. Uvid\u00edte, \u017ee i <strong>mali\u010dkost v\u00e1m m\u016f\u017ee zlep\u0161it den<\/strong>.&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Respektujte_sve_potreby\"><\/span>8. Respektujte sv\u00e9 pot\u0159eby<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodr\u017eujete v\u0161echny z\u00e1sady, kter\u00e9 by m\u011bly odbourat \u00fanavu, a p\u0159ece si v\u00e1s ta mr\u0161ka na\u0161la a <strong>dopadla na v\u00e1s ve v\u0161ech ohledech<\/strong>? P\u0159ijm\u011bte to a berte situaci takovou, jak\u00e1 je. Ka\u017ed\u00fd den nen\u00ed stoprocentn\u00ed, stejn\u011b tak jako vy <strong>nem\u016f\u017eete ka\u017ed\u00fd den fungovat na maximum<\/strong>. Pokud se r\u00e1no vzbud\u00edte a u\u017e c\u00edt\u00edte, \u017ee tohle nen\u00ed v\u00e1\u0161 den, nevy\u010d\u00edtejte si to. Sna\u017ete se ud\u011blat maximum pro to, abyste se i p\u0159es \u00fanavu c\u00edtili co nejkomfortn\u011bji a ne\u017ee\u0148te se do extr\u00e9mu. Je <strong>norm\u00e1ln\u00ed ob\u010das odlo\u017eit tr\u00e9nink, j\u00edt si po ob\u011bd\u011b \u201cd\u00e1t dvacet\u201d nebo se m\u00edsto \u00faklidu nat\u00e1hnout na gau\u010d <\/strong>a koukat na televizi. Pokud se tohle ned\u011bje ka\u017ed\u00fd den, nemus\u00edte m\u00edt v\u00fd\u010ditky. Uvid\u00edte, \u017ee kdy\u017e si ob\u010das dop\u0159ejete i pro n\u011bkoho zbyte\u010dn\u00e9 nicned\u011bl\u00e1n\u00ed, budete m\u00edt o to <strong>v\u011bt\u0161\u00ed chu\u0165 pustit se dal\u0161\u00ed dny do nov\u00fdch v\u00fdzev<\/strong>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Doplnte_potrebne_vitaminy_a_mineraly\"><\/span>9. Dopl\u0148te pot\u0159ebn\u00e9 vitam\u00edny a miner\u00e1ly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za \u00fanavou m\u016f\u017ee v podzimn\u00edm obdob\u00ed st\u00e1t i <strong>nedostatek vitam\u00ednu nebo miner\u00e1ln\u00edch l\u00e1tek v t\u011ble<\/strong>, kter\u00e9 mohou tuto nep\u0159\u00edjemnost zp\u016fsobovat. Pokud se v\u00e1m neda\u0159\u00ed dodat je t\u011blu pestrou stravou, m\u016f\u017eete si pomoci i <strong>dopl\u0148kem stravy<\/strong>. V n\u00e1sleduj\u00edc\u00edm v\u00fd\u010dtu se dozv\u00edte, kter\u00e9 jsou v souvislosti s \u00fanavou kl\u00ed\u010dov\u00e9.<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Adaptogeny<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"976\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/happy-976x1124.jpg\" alt=\"Adaptogeny pro lep\u0161\u00ed n\u00e1ladu\" class=\"wp-image-194161\" title=\"Adaptogeny pro lep\u0161\u00ed n\u00e1ladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-976x1124.jpg 976w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-347x400.jpg 347w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-1334x1536.jpg 1334w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy.jpg 1779w\" sizes=\"auto, (max-width: 976px) 100vw, 976px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jako adaptogeny ozna\u010dujeme l\u00e1tky, kter\u00e9 na\u0161emu t\u011blu pom\u00e1haj\u00ed <strong>l\u00e9pe zvl\u00e1dat fyzickou i psychickou z\u00e1t\u011b\u017e, sn\u00ed\u017eit \u00fanavu a \u00fazkost<\/strong>. Ze z\u00e1stupc\u016f m\u016f\u017eeme doporu\u010dit t\u0159eba <a href=\"https:\/\/gymbeam.cz\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandhu<\/strong><\/a>. Jej\u00ed \u00fa\u010dinky byly zkoum\u00e1ny nap\u0159\u00edklad v souvislosti se sp\u00e1nkem. V\u011bdci zjistili, \u017ee po osmi t\u00fddnech pod\u00e1v\u00e1n\u00ed Ashwagandhy se u lid\u00ed, kte\u0159\u00ed m\u011bli probl\u00e9my s nespavost\u00ed, zkr\u00e1tila doba us\u00edn\u00e1n\u00ed, zkvalitnil se sp\u00e1nek a sn\u00ed\u017eil se pocit \u00fanavy po probuzen\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[14] [28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edce se o n\u00ed m\u016f\u017eete dozv\u011bd\u011bt v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.cz\/blog\/ashwagandha-nenapadna-bylinka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> Ashwagandha \u2013 nen\u00e1padn\u00e1 bylinka, kter\u00e1 v sob\u011b ukr\u00fdv\u00e1 z\u00e1zraky<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka Ashwagandy:<\/strong> 300\u2013500 mg denn\u011b. <span style=\"color:#ff6600\" class=\"tadv-color\">[19]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00e9 \u00fa\u010dinky m\u016f\u017eeme o\u010dek\u00e1vat i od \u017een\u0161enu \u010di nen\u00e1padn\u00e9 bylinky s n\u00e1zvem <a href=\"https:\/\/gymbeam.cz\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rhodiola Rosea<\/strong><\/a><strong> (Rozchodnice r\u016f\u017eov\u00e1)<\/strong>. Ta je schopna <strong>v\u00fdznamn\u011b sn\u00ed\u017eit \u00fanavu<\/strong>, a nav\u00edc sn\u00ed\u017eit mo\u017en\u00e9 vyho\u0159en\u00ed p\u0159ich\u00e1zej\u00edc\u00ed v d\u016fsledku dlouhodob\u00e9ho stresu. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vitam\u00edn D&nbsp;<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-843x1124.jpg\" alt=\"Nedostatek vitam\u00ednu D na podzim\" class=\"wp-image-195857\" title=\"Nedostatek vitam\u00ednu D na podzim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:125px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostatek vitam\u00ednu D je d\u00e1v\u00e1n do souvislosti i s dal\u0161\u00edmi negativn\u00edmi dopady, ne\u017e je jen \u00fanava. Krom\u011b n\u00ed m\u016f\u017ee <strong>n\u00edzk\u00e1 hladina &#8220;d\u00e9\u010dka\u201d souviset i se srde\u010dn\u00edm onemocn\u011bn\u00edm a pod\u00edlet se na vzniku osteopor\u00f3zy, rakoviny, astmatu \u010di dal\u0161\u00edch imunologick\u00fdch onemocn\u011bn\u00ed<\/strong>. <\/p>\n\n\n\n<div style=\"height:73px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na jeho p\u0159\u00edjem byste se m\u011bli zam\u011b\u0159it p\u0159edev\u0161\u00edm na podzim a v zim\u011b. Na\u010derpat ho toti\u017e m\u016f\u017eeme pobytem na slunci, a to p\u0159edev\u0161\u00edm z UVB paprsk\u016f, kter\u00e9 dopadaj\u00ed na na\u0161i poko\u017eku. V tomto obdob\u00ed u\u017e si v\u0161ak slun\u00ed\u010dka tolik neu\u017eijeme. A nepom\u00e1h\u00e1 tomu ani krabicov\u00fd \u017eivot, kter\u00fd \u017eijeme. V\u011bt\u0161inu \u010dasu toti\u017e tr\u00e1v\u00edme v m\u00edstnostech, a\u0165 u\u017e je to v pr\u00e1ci, nebo doma, a tak je vhodn\u00e9 doplnit vitam\u00edn D i jinak. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka vitam\u00ednu D:<\/strong> 20 \u03bcg denn\u011b. Jeho pot\u0159eba v\u0161ak m\u016f\u017ee b\u00fdt i vy\u0161\u0161\u00ed.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Ho\u0159\u010d\u00edk&nbsp;<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ho\u0159\u010d\u00edk<\/a> je miner\u00e1l, jeho\u017e nedostatek m\u00e1 <strong>p\u0159\u00edm\u00fd vliv na \u00fanavu, bolesti hlavy, poruchy sp\u00e1nku, stres, k\u0159e\u010de, nervozitu \u010di \u00fazkost<\/strong>. Mnoh\u00e9 v\u00fdzkumy poukazuj\u00ed na fakt, \u017ee velk\u00e1 \u010d\u00e1st populace trp\u00ed deficitem ho\u0159\u010d\u00edku. To m\u016f\u017ee b\u00fdt zp\u016fsobeno zv\u00fd\u0161enou konzumac\u00ed alkoholu, kofeinu, polotovar\u016f a tak\u00e9 vy\u0161\u0161\u00edm v\u00fdskytem stresov\u00fdch situac\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/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\"><li><strong>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka ho\u0159\u010d\u00edku:<\/strong> 300\u2013400 mg <span style=\"color:#ff6600\" class=\"tadv-color\">[29]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vitam\u00edny skupiny B<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitam\u00edny skupiny B<\/a> maj\u00ed vliv na mnoho proces\u016f v t\u011ble. Zejm\u00e9na <strong>vitam\u00edny B2, B6 a B12 maj\u00ed v\u00fdznamn\u00fd vliv na sn\u00ed\u017een\u00ed \u00fanavy a vy\u010derp\u00e1n\u00ed<\/strong>. P\u0159edev\u0161\u00edm \u017eeny by pak mohl zaj\u00edmat i jejich v\u00fdznamn\u00fd vliv na <strong>kvalitu vlas\u016f<\/strong> a vypad\u00e1v\u00e1n\u00ed. Nedostatek vitam\u00edn\u016f skupiny B je velmi \u010dast\u00fd u vegan\u016f, kte\u0159\u00ed nedbaj\u00ed na optim\u00e1ln\u00ed skladbu j\u00eddeln\u00ed\u010dku \u010di suplementaci, nebo\u0165 je jejich zdrojem nap\u0159\u00edklad maso a ml\u00e9\u010dn\u00e9 v\u00fdrobky.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[20] [21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O vitam\u00ednech, kter\u00e9 maj\u00ed pozitivn\u00ed vliv na kvalitu vlas\u016f, se do\u010dtete v\u00edce v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-kvalitu-vlasu-a-ktere-vitaminy-jsou-pro-ne-nejlepsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak zlep\u0161it kvalitu vlas\u016f a kter\u00e9 vitam\u00edny jsou pro n\u011b nejlep\u0161\u00ed?<\/a>&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\"><li><strong>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka vitam\u00ednu B2: 1,4 mg <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/li><li><strong>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka vitam\u00ednu B6: 1,4\u20131,6 mg <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[31]<\/span><\/li><li><strong>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka vitam\u00ednu B12: 4\u20135,5 \u03bcg<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[32]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1124x749.jpeg\" alt=\"Vliv vitam\u00ednu B na \u00fanavu\" class=\"wp-image-194192\" width=\"843\" height=\"562\" title=\"Vliv vitam\u00ednu B na \u00fanavu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vitam\u00edn C<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed ze seznamu l\u00e1tek, kter\u00e9 maj\u00ed<strong> vliv na \u00fanavu, je <\/strong><a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00edn C<\/strong><\/a>. Jeho \u00fa\u010dinnost byla potvrzena nap\u0159\u00edklad klinickou studii, kdy se uk\u00e1zaly statisticky v\u00fdznamn\u00e9 rozd\u00edly mezi kancel\u00e1\u0159sk\u00fdmi pracovn\u00edky, kter\u00fdm byl nitro\u017eiln\u011b pod\u00e1v\u00e1n vitam\u00edn C, a t\u011bmi, kte\u0159\u00ed jej nedostali. <strong>Sn\u00ed\u017een\u00ed \u00fanavy po pod\u00e1n\u00ed vitam\u00ednu C <\/strong>bylo zaznamen\u00e1no dv\u011b hodiny od pod\u00e1n\u00ed a p\u0159etrv\u00e1valo jeden cel\u00fd den. <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitam\u00edn C je nav\u00edc skv\u011bl\u00fd antioxidant, kter\u00fd chr\u00e1n\u00ed bu\u0148ky p\u0159ed voln\u00fdmi radik\u00e1ly a p\u0159ed\u010dasn\u00fdm st\u00e1rnut\u00edm. Tak\u00e9 je ale par\u0165\u00e1kem pro \u017eelezo, nebo\u0165 mu pom\u00e1h\u00e1 s jeho vst\u0159eb\u00e1v\u00e1n\u00edm. V p\u0159\u00edpad\u011b suplementace je tak vhodn\u00e9<strong> br\u00e1t oba tyto dopl\u0148ky dohromady<\/strong>, p\u0159\u00edpadn\u011b j\u00edst spole\u010dn\u011b zdroj \u017eeleza (maso) se zdrojem vitam\u00ednu C (paprika).<\/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\"><li><strong>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka vitam\u00ednu C: <\/strong>80\u2013125 mg <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u017delezo<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1051\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/TC309125-1-1051x1124.jpg\" alt=\"Yum Yum Whey protein\" class=\"wp-image-194403\" title=\"Yum Yum Whey protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/TC309125-1-1051x1124.jpg 1051w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/TC309125-1-374x400.jpg 374w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/TC309125-1.jpg 1115w\" sizes=\"auto, (max-width: 1051px) 100vw, 1051px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:121px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017delezo<\/a> m\u00e1 v t\u011ble d\u016fle\u017eitou roli, nebo\u0165 slou\u017e\u00ed nap\u0159\u00edklad k v\u00fdrob\u011b hemoglobinu a myoglobinu, co\u017e jsou dva proteiny pou\u017e\u00edvan\u00e9 k transportu kysl\u00edku. Jeho <strong>nedostatek je pom\u011brn\u011b \u010dast\u00fd, a to zejm\u00e9na u \u017een<\/strong>. P\u0159i menstruaci toti\u017e doch\u00e1z\u00ed ke krevn\u00edm ztr\u00e1t\u00e1m, co\u017e jde ruku v ruce se sni\u017eov\u00e1n\u00edm hladiny \u017eeleza. Mezi typick\u00e9 p\u0159\u00edznaky nedostatku pat\u0159\u00ed <strong>\u00fanava, slabost a du\u0161nost<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[24] [25]<\/span><\/p>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svou denn\u00ed d\u00e1vku \u017eeleza mohou \u017eeny doplnit i prost\u0159ednictv\u00edm proteinu. <a href=\"https:\/\/gymbeam.cz\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yum Yum Whey<\/a> je obohacen\u00fd o vitam\u00edny a miner\u00e1ly, kter\u00e9 jim v t\u011ble \u010dasto chyb\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka \u017eeleza: <\/strong>10\u201315 mg <span style=\"color:#ff6600\" class=\"tadv-color\">[33]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podzimn\u00ed \u00fanava m\u016f\u017ee b\u00fdt zp\u016fsobena mnoha faktory, kter\u00e9 se projevuj\u00ed v r\u016fzn\u00e9 intenzit\u011b. Pokud m\u00e1te pocit, \u017ee se t\u00fdk\u00e1 i v\u00e1s, zam\u011b\u0159te se p\u0159edev\u0161\u00edm na <strong>vyv\u00e1\u017eenou stravu, pitn\u00fd re\u017eim, dostate\u010dn\u011b se h\u00fdbejte, sp\u011bte 7\u20139 hodin, d\u011blejte si radosti a zkuste sn\u00ed\u017eit hladinu stresu<\/strong>.&nbsp;<\/p>\n\n\n\n<p>Z\u00e1rove\u0148 si uv\u011bdomte, \u017ee ka\u017ed\u00fd \u010dlov\u011bk n\u011bkdy nem\u00e1 sv\u016fj den a <strong>ob\u010das \u00fanava dopadne na ka\u017ed\u00e9ho z n\u00e1s<\/strong>. Proto nen\u00ed od v\u011bci si ob\u010das d\u00e1t nohy nahoru a ned\u011blat nic. Uvid\u00edte, \u017ee jeden prov\u00e1len\u00fd den v\u00e1m dod\u00e1 energii a chu\u0165 pustit se do nov\u00fdch v\u00fdzev.<\/p>\n\n\n\n<p>M\u00e1te i vy n\u011bjakou zaru\u010denou<strong> radu, jak zato\u010dit s \u00fanavou<\/strong>? Jestli ano, budeme r\u00e1di, kdy\u017e se o ni s n\u00e1mi pod\u011bl\u00edte. A pokud pro v\u00e1s byl \u010dl\u00e1nek p\u0159\u00ednosn\u00fd, nezapome\u0148te ho<strong> sd\u00edlet mezi sv\u00e9 p\u0159\u00e1tele<\/strong>, aby se i oni dok\u00e1zali porvat s podzimn\u00ed \u00fanavou.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>S p\u0159\u00edchodem podzimu na mnoho lid\u00ed dopad\u00e1 \u00fanava. Nechce se n\u00e1m cvi\u010dit, va\u0159it zdrav\u011b a nejrad\u011bji bychom se zachumlali pod deku s tabulkou \u010dokol\u00e1dy. Jak se t\u00e9to podzimn\u00ed \u00fanavy zbavit a zajistit si p\u0159\u00edval nov\u00e9 energie?<\/p>\n","protected":false},"author":100,"featured_media":195841,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6525,6873,7563],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-194021","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-energie","9":"tag-mineraly-cs","10":"tag-vitaminy-cs","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak vyzr\u00e1t na podzimn\u00ed \u00fanavu a m\u00edt p\u0159es den v\u00edce energie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Podzimn\u00ed \u00fanava tr\u00e1p\u00ed mnoho lid\u00ed. Jak se s nedostatkem energie vypo\u0159\u00e1dat? P\u0159edstav\u00edme v\u00e1m zp\u016fsoby, jak bojovat s \u00fanavou, a suplementy, kter\u00e9 ji sni\u017euj\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/jak-vyzrat-na-podzimni-unavu-a-mit-pres-den-vice-energie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak vyzr\u00e1t na podzimn\u00ed \u00fanavu a m\u00edt p\u0159es den v\u00edce energie? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Podzimn\u00ed \u00fanava tr\u00e1p\u00ed mnoho lid\u00ed. Jak se s nedostatkem energie vypo\u0159\u00e1dat? 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