{"id":223255,"date":"2021-02-20T10:28:46","date_gmt":"2021-02-20T09:28:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=223255"},"modified":"2022-08-25T13:15:02","modified_gmt":"2022-08-25T11:15:02","slug":"biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/","title":{"rendered":"Biohacking: 7 nasvetov, ki vam bodo izbolj\u0161ali \u017eivljenje"},"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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#Kaj_je_biohacking\" title=\"Kaj je biohacking?\">Kaj je biohacking?<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#Kaj_lahko_naredi_biohacking\" title=\"Kaj lahko naredi biohacking?\">Kaj lahko naredi biohacking?<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#Kdaj_lahko_vidim_rezultate\" title=\"Kdaj lahko vidim rezultate?\">Kdaj lahko vidim rezultate?<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#1_Izboljsajte_prehranjevalne_navade\" title=\"1. Izbolj\u0161ajte prehranjevalne navade\">1. Izbolj\u0161ajte prehranjevalne navade<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#2_Ustvarite_rutino_spanja\" title=\"2. Ustvarite rutino spanja\">2. Ustvarite rutino spanja<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#3_Gibajte_se\" title=\"3. Gibajte se\">3. Gibajte se<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#4_Vec_casa_prezivite_zunaj\" title=\"4. Ve\u010d \u010dasa pre\u017eivite zunaj\">4. Ve\u010d \u010dasa pre\u017eivite zunaj<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#5_Delajte_na_svojem_razmisljanju\" title=\"5. Delajte na svojem razmi\u0161ljanju\">5. Delajte na svojem razmi\u0161ljanju<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#6_Poskusite_kaljenje_ali_savno\" title=\"6. Poskusite kaljenje ali savno\">6. Poskusite kaljenje ali savno<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#7_Preizkusite_spodbujevalce_za_izboljsate_pozornost_in_zmanjsanje_stres\" title=\"7. Preizkusite spodbujevalce za izbolj\u0161ate pozornost in zmanj\u0161anje stres\">7. Preizkusite spodbujevalce za izbolj\u0161ate pozornost in zmanj\u0161anje stres<\/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.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Majhne spremembe, ki lahko vodijo v velike rezultate. Bi radi dosegli svojo sanjsko postavo, bolj\u0161o koncentracijo ali ni\u017ejo raven stresa samo z uporabo nekaj preprostih nasvetov? Potem bi vas biohacking morda pritegnil. V dana\u0161njem \u010dlanku vam bomo predstavili, kako deluj ter katere manj\u0161e spremembe lahko izbolj\u0161ajo kakovost va\u0161ega \u017eivljenja in vas pribli\u017eajo k doseganju va\u0161ih sanjskih ciljev.<\/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=\"Kaj_je_biohacking\"><\/span>Kaj je biohacking?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko ste videli besedo &#8220;hacking&#8221;, ste se morda prestra\u0161ili, kaj je to in \u010de ne gre za kak\u0161no nevarno metodo. <strong>Ne skrbite, vsekakor ni ni\u010d nezakonitega<\/strong>. Biohacking je na splo\u0161no <strong>niz majhnih sprememb, ki vam lahko na koncu izbolj\u0161ajo kakovost \u017eivljenja<\/strong>. Ali \u017eelite na primer shuj\u0161ati, biti bolj produktivni, zbrani, odporni na stres in bolezni in na splo\u0161no bolj sre\u010dni? Potem se je vsekakor smiselno osredoto\u010diti na preproste \u017eivljenjske spremembe, ki vam lahko pomagajo, da se pribli\u017eate svojemu cilju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja ve\u010d <strong>razli\u010dnih nasvetov za biohacking<\/strong>. Ena skupina so na primer <strong>ljubitelji tako imenovane nutrigenomike<\/strong>, ki verjamejo, da hrana lahko vpliva na na\u0161e gene. Po mnenju zagovornikov te ideje hrana, ki jo zau\u017eijemo, <strong>po\u0161ilja genetska sporo\u010dila na\u0161im telesom<\/strong>. Po teh poro\u010dilih so kontrolirane vse molekule, ki tvorijo presnovo. Te molekule telesu tudi <strong>sporo\u010dajo, kaj naj stori z vnosom kalorij, ali naj jih pokuri ali shrani<\/strong>. Na ta na\u010din bi lahko \u010dlovek <strong>izbolj\u0161al razne presnovne motnje, nestrpnost in si hkrati na primer pomagal vitkej\u0161e postave<\/strong>. Prehrana sicer velja za pomembno sestavino, ki lahko prispeva k splo\u0161nemu izbolj\u0161anju zdravja, vendar je v igri veliko <strong>drugih dejavnikov<\/strong>, na primer gibanje, ki prav tako pomembno vplivajo na rezultat.<span style=\"color: #ff6600\"> [1-3]<\/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\/2021\/02\/zdravyy-1124x749.jpg\" alt=\"Biohacking in nutrigenomika: Kako prehrana vpliva na zdravje\" class=\"wp-image-216570\" width=\"843\" height=\"562\" title=\"Biohacking in nutrigenomika: Kako prehrana vpliva na zdravje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zdravyy-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zdravyy-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zdravyy-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zdravyy.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vendar pa ni vsaka metoda varna &#8230;<\/h3>\n\n\n\n<p>Izbolj\u0161anje prehranjevalnih navad v okviru biohackinga, kot to po\u010dnejo ljubitelji nutrigenomike, zagotovo ne \u0161kodi. <strong>Toda vsaka metoda biohackinga ni tako &#8220;ne\u0161kodljiva&#8221;<\/strong>. Na primer, obstajajo biohakerji, ki so si v o\u010di vbrizgali klorovo spojino, da so lahko videli pono\u010di. \u010ceprav je ta &#8220;hack&#8221; deloval deloma zato, ker je pri\u0161lo do za\u010dasne spremembe v celicah, ki zaznavajo svetlobo, <strong>vsekakor ni varen trik<\/strong>. Naj vas vodi zdrava pamet, ne preizku\u0161ajte tveganih eksperimentov in se resni\u010dno ukvarjajte samo z <strong>varnimi metodami<\/strong>, ki bodo vodile do zdravega cilja. <span style=\"color: #ff6600\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teh nevarnih na\u010dinov hackinga ne bomo nadalje obravnavali. Namesto tega bomo posku\u0161ali predstaviti <strong>prednosti varnega biohackinga in dodali tudi nekaj preprostih nasvetov<\/strong>, ki jih lahko takoj uporabite v svojem \u017eivljenju za izbolj\u0161anje kakovosti. Z biohackingom morate graditi na trdnih temeljih in dokler se ne nau\u010dite osnov, se ne ukvarjajte s bolj tveganimi tehnikami.<\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n\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\/2021\/02\/IMG_1018-843x1124.jpg\" alt=\"Katere prednosti ima biohacking?\" class=\"wp-image-216583\" title=\"Katere prednosti ima biohacking?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1018-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1018-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1018-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1018-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1018-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:55px\" 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=\"Kaj_lahko_naredi_biohacking\"><\/span>Kaj lahko naredi biohacking?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biohacking je <strong>mo\u010dna metoda, ki lahko izbolj\u0161a \u0161tevilna podro\u010dja<\/strong> va\u0161ega \u017eivljenja, na primer: <span style=\"color: #ff6600\">[5-8]<\/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>zmanj\u0161a tveganje za razvoj bolezni, ki bi vam je lahko gensko naklonjena<\/li><li>izbolj\u0161a mentalno stanje<\/li><li>izbolj\u0161a fizi\u010dno kondicijo<\/li><li>bla\u017ei simptome depresije<\/li><li>ni\u017ea krvni pritisk<\/li><li>pomaga pri huj\u0161anju<\/li><li>izbolj\u0161a produktivnost in po\u010dutje<\/li><li>pove\u010da odpornost na bolezni<\/li><li>okrepi imunski sistem<\/li><li>izbolj\u0161a spanec<\/li><li>izbolj\u0161a prebavo<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultate biohackinga lahko preprosto vidite s prostim o\u010desom na svojem telesu, \u010de pa prisegate na bolj &#8220;znanstvene metode&#8221;, lahko ugotovite, <strong>kako so se rezultati va\u0161ih prizadevanj pokazali, na primer v ravni hormonov v telesu, krvnem tlaku ali mikrobioti<\/strong>. Pomembne so tudi <strong>ravni vitaminov in mineralov<\/strong> v telesu, ki jih lahko celo sami testirate doma.<\/p>\n<\/div>\n<\/div>\n<\/div><\/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=\"Kdaj_lahko_vidim_rezultate\"><\/span>Kdaj lahko vidim rezultate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste \u017ee navdu\u0161eni nad uvodom o tem, na kaj lahko vpliva biohacking, zdaj pa vas zanima le \u0161e, <strong>kako hitro bodo pri\u0161le spremembe<\/strong>? \u017dal vam ne moremo dati \u010dasovnega okvirja za prikaz rezultatov teh metod. Vse je odvisno od va\u0161ega cilja.<\/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>Ali \u017eelite z biohackingom <strong>shuj\u0161ati ali izbolj\u0161ati svoje splo\u0161no zdravje<\/strong>? Potem bodite pripravljeni na dolgo in vijugasto pot, ki vas bo na koncu pripeljala do rezultatov.<\/li><li><strong>Si \u017eelite umiriti misli?<\/strong> Potem vam lahko kratkoro\u010dno pomaga ena preprosta meditacija, katere <strong>rezultate boste videli takoj.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako lahko izbolj\u0161ate svoje razpolo\u017eenje z eno uro vadbe. Kot lahko vidite, lahko rezultati pridejo v dolo\u010denem trenutku ali celo v nekaj tednih do mesecih. Od vas je odvisno, kaj si boste zastavili kot cilj in s kak\u0161nimi metodami ga boste dosegli.<\/p>\n\n\n\n<p>Za za\u010detek lahko preizkusite <strong>enega od na\u0161ih 7 nasvetov<\/strong>, dokler postopoma ne pridete do to\u010dke, ko jih vse jemljete kot obi\u010dajen del svojega \u017eivljenja.<\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"965\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/Copy-of-IMG_2050_Facetune_09-12-2019-01-27-37-1-2-965x1124.jpg\" alt=\"Biohacking: Kako izbolj\u0161ati prehrano\" class=\"wp-image-216624\" title=\"Biohacking: Kako izbolj\u0161ati prehrano\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/Copy-of-IMG_2050_Facetune_09-12-2019-01-27-37-1-2-965x1124.jpg 965w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/Copy-of-IMG_2050_Facetune_09-12-2019-01-27-37-1-2-343x400.jpg 343w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/Copy-of-IMG_2050_Facetune_09-12-2019-01-27-37-1-2-1319x1536.jpg 1319w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/Copy-of-IMG_2050_Facetune_09-12-2019-01-27-37-1-2-1759x2048.jpg 1759w\" sizes=\"auto, (max-width: 965px) 100vw, 965px\" \/><\/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:55px\" 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_Izboljsajte_prehranjevalne_navade\"><\/span>1. Izbolj\u0161ajte prehranjevalne navade<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ni naklju\u010dje, da je pomen prehrane poudarjen v skoraj vseh \u010dlankih. To je res temeljni kamen, iz katerega <strong>izhajajo \u0161tevilna druga podro\u010dja na\u0161ega \u017eivljenja<\/strong>. In kako deluje temeljni kamen? \u010ce ni dovolj dober, na njem ne boste zgradili trdne hi\u0161e, \u010de pa jo, se bodo v njej postopoma za\u010dele pojavljati majhne razpoke, ki se bodo ob prvi ve\u010dji nevihti s\u010dasoma podrle. In tako deluje prehrana. Tudi v dobi odra\u0161\u010danja se lahko po\u010dutite polni energije, mo\u010di ter jeste, kar \u017eelite, ne da bi se zredili in se preprosto po\u010dutite odli\u010dno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S\u010dasoma pa boste pri\u0161li do to\u010dke, ko se bodo <strong>prvi negativni u\u010dinki slabe prehrane za\u010deli kazati na va\u0161em telesu<\/strong>. Lahko gre za pove\u010danje odstotka telesne ma\u0161\u010dobe, zdravstvene te\u017eave, slab\u0161e stanje ali te\u017eave z mentalnim zdravjem. <strong>Vendar lahko tudi manj\u0161e posledice slabe prehrane na dolgi rok preidejo v resne posledice<\/strong>. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kako za\u010dnete spreminjati svojo prehrano? Ne skrbite, nih\u010de vas ne prosi, da vse svoje navade spremenite \u010dez dan, niti se vam <strong>ni treba odpovedati svoji najljub\u0161i hrani<\/strong>. Na za\u010detku bo nekaj majhnih sprememb \u010disto v redu.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako bi lahko na primer izgledalo?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Namesto sladkega frapeja in stepene smetane u\u017eivajte lungo s polposnetim mlekom.<\/li><li>Ne imejte pi\u0161kotov zjutraj in torte popoldan, izberite samo eno mo\u017enost.<\/li><li>Namesto \u010dipsa ob filmu si pripravite kro\u017enik zelenjave.<\/li><li>Namesto da bi si v restavraciji s hitro hrano naro\u010dili cheeseburger, naro\u010dite pi\u0161\u010dan\u010dji zavitek na \u017earu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce so majhne spremembe <strong>postopoma<\/strong> vklju\u010dene v va\u0161e \u017eivljenje, bodo \u010dez \u010das postale samoumevne. Tudi rezultati v obliki sprememb <strong>telesne te\u017ee in izbolj\u0161anju splo\u0161nega zdravja<\/strong> bodo prihajali postopoma. Poleg tega se boste dobro po\u010dutili tudi ob dejstvu, da boste z zdravo prehrano telesu zagotovili vse, kar je potrebno za pravilno delovanje zahtevanih biokemijskih procesov.<\/p>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako izbolj\u0161ati svoje prehranjevalne navade in la\u017eje shuj\u0161ati, si preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"Kaj je zdrava prehrana in kako se nau\u010diti zdravega prehranjevanja?&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">K<\/span>aj je zdrava prehrana in kako se nau\u010diti zdravega prehranjevanja?&nbsp;<\/a><\/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=\"2_Ustvarite_rutino_spanja\"><\/span>2. Ustvarite rutino spanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ali redno hodite spat z anksioznostjo, da morate \u010dez pet ur spet vstati?<\/strong> Mogo\u010de razmi\u0161ljate, da boste utrujenost \u010dez dan pregnali s kavo in se ne bo ni\u010d zgodilo. No, tu vas moramo razo\u010darati. Med spanjem se na primer zgodi <strong>pomembna regeneracija ali shranjevanje informacij<\/strong>. Vendar pa ima nespanje veliko negativnih u\u010dinkov na \u010dloveka tudi pri normalnem delovanju. Na primer, lahko pride do poslab\u0161anja telesne zmogljivosti, pove\u010danega tveganja za razvoj diabetesa tipa 2 in drugih bolezni zaradi oslabljene imunosti in celo ve\u010dje verjetnosti za pridobivanje telesne te\u017ee. Ste \u017ee kdaj slabo spali in ste imeli \u010dez dan velik apetit? Zahvalite se lahko ne spanju in njegovemu vplivu na raven hormonov lakote in sitosti (leptin in grelin), ki vas dobesedno prisilijo, da nekaj pojeste in po mo\u017enosti v velikih koli\u010dinah. Dolgoro\u010dno pa bi lahko to polnjenje energije s sladkarijami na \u017ealost vodi v pove\u010danje te\u017ee.<\/p>\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\">Kako izbolj\u0161ati rutino spanja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Poskusite spati 7 &#8211; 9 ur.<\/li><li>Vsak dan pojdite spat ob  pribli\u017eno istem \u010dasu.<\/li><li>Vsak dan se zbudite ob pribli\u017eno istem \u010dasu.<\/li><li>Tudi ob vikendih se potrudite, da se ne oddaljite preve\u010d od obi\u010dajne rutine spanja.<\/li><li>Ne posku\u0161ajte nadoknaditi primanjkljaja spanja iz delovnega tedna \u010dez vikend.<\/li><li>Poskusite omejiti izpostavljenost modri svetlob z zaslona vsaj 2 uri pred spanjem.<\/li><li>Poskusite prehranska <a href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnila za izbolj\u0161anje spanca.<\/a><\/li><li>Poskusite pomirjevalne tehnike<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Videli boste, da se bo va\u0161e telo na rutino navadilo. Zahvaljujo\u010d temu boste imeli &#8220;svojo uro&#8221;, ko se boste zve\u010der za\u010deli po\u010dutiti utrujeni in bo \u010das za odhod v posteljo. Prav tako zahvaljujo\u010d rednemu urniku dneva ne boste ve\u010d ur gledali v strop, zjutraj pa se boste zbudili sve\u017ei, polni energije in zelo verjetno ne boste ve\u010d potrebovali budilke.<\/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\/2021\/02\/iStock-1182205974-1124x632.jpg\" alt=\"Izbolj\u0161ajte spanje z biohackingom\" class=\"wp-image-216638\" width=\"843\" height=\"474\" title=\"Izbolj\u0161ajte spanje z biohackingom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1182205974-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1182205974-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1182205974-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1182205974-2048x1152.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_Gibajte_se\"><\/span>3. Gibajte se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poznate tisti ob\u010dutek, ko je va\u0161a glava polna skrbi in se po uri vadbe vse po\u010dasi, a zanesljivo razblinijo? Gibanje ima na splo\u0161no veliko koristi, tako za va\u0161o psiho kot fizi\u010dni izgled. Z redno vadbo boste <strong>pokurili velike koli\u010dine kalorij, zaradi \u010desar boste la\u017eje shuj\u0161ali<\/strong>. Poleg tega telesna aktivnost vpliva tudi na va\u0161 <strong>spanec, disciplino, samopodobo in zdravje<\/strong>, saj lahko zmanj\u0161a tveganje za razvoj nekaterih bolezni. <span style=\"color: #ff6600\">[13-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ponovno vam ni treba skrbeti, ali boste takoj prisiljeni nerealno delati za izbolj\u0161anje svojega zdravja. Sploh ne, na za\u010detku boste morali po\u010dasi dodajati aktivnosti in se <strong>navaditi na redno gibanje<\/strong>.<\/p>\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\">Kako se ve\u010d gibati?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Poskusite nekajkrat na teden vklju\u010diti vsaj 30-minutni sprehod.<\/li><li>Poskusite HIIT.<\/li><li>Pojdite v fitnes ali se udele\u017eite skupinskih vaj<\/li><li>Lahko se lotite <a href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/\" target=\"_blank\" aria-label=\"kakovostnih kardio treningov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakovostnih kardio treningov<\/a> lahko tudi doma.<\/li><li>Trening mo\u010di <a href=\"https:\/\/gymbeam.si\/domaci-trening\" target=\"_blank\" aria-label=\"v udobju va\u0161ega doma. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v udobju va\u0161ega doma.<\/a><\/li><li>Pojdite te\u010di<\/li><li>Odpravite se na tek na smu\u010deh.<\/li><li>Obudite spomine na svoje otro\u0161tvo in se <a href=\"https:\/\/gymbeam.si\/blog\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/\" target=\"_blank\" aria-label=\"odpravite na sankanje ali kepanje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odpravite na sankanje ali kepanje.<\/a><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za aktivno \u017eivljenje vam sploh ni treba hoditi v fitnes. Idealno je izmenjavati aktivnosti, da vam gibanje postane raznoliko in zabavno. \u010ce pa vam je aktivnost tako v\u0161e\u010d, da se ji nekaj \u010dasa ne \u017eelite odpovedati, se vanjo poglobite. <strong>Od vas je odvisno, kako boste pre\u017eivljali prosti \u010das.<\/strong><\/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\/2021\/02\/cvici-doma-1124x749.jpg\" alt=\"Dosezite svoj cilj z rednim gibanjem\" class=\"wp-image-216651\" width=\"843\" height=\"562\" title=\"Dosezite svoj cilj z rednim gibanjem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/cvici-doma-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/cvici-doma-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/cvici-doma-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/cvici-doma.jpg 2000w\" 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=\"4_Vec_casa_prezivite_zunaj\"><\/span>4. Ve\u010d \u010dasa pre\u017eivite zunaj<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dandanes, ko dneve pre\u017eivimo v pisarnah, doma ali v drugih zaprtih prostorih, je \u0161e toliko bolj pomembno, da gremo <strong>na pode\u017eelje po sve\u017e zrak<\/strong>. Ne samo, da si tako zbistrite glavo in sprostite od stresa, ampak \u010de sije sonce, lahko prejmete tudi <strong><a href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"odmerek vitamin D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">odmerek vitamin D<\/a><\/strong>, ki ga zlasti v jesenskih in zimskih mesecih ljudem primanjkuje. Raziskave so celo pokazale, da le dve uri na teden pre\u017eivete na prostem <strong>pozitivno vplivata na va\u0161e splo\u0161no zdravje in psiho.<\/strong><\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"839\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/pobyyt-v-prirode-839x1124.jpg\" alt=\"Biohacking: Izbolj\u0161ajte mentalno in fizi\u010dno zdravje z gibanjem na prostem\" class=\"wp-image-216678\" title=\"Biohacking: Izbolj\u0161ajte mentalno in fizi\u010dno zdravje z gibanjem na prostem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pobyyt-v-prirode-839x1124.jpg 839w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pobyyt-v-prirode-299x400.jpg 299w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pobyyt-v-prirode.jpg 1059w\" sizes=\"auto, (max-width: 839px) 100vw, 839px\" \/><\/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:85px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od vas je odvisno, ali se boste ta vikend odpravili na dalj\u0161i pohod ali na sprehod po parku v bli\u017eini svojega doma. Ena raziskava je celo pokazala, da lahko samo 5 minut gibanja na prostem <strong>izbolj\u0161a va\u0161e razpolo\u017eenje<\/strong>. In roko na srce, ali \u010dez dan res nimate tistih 5 minut, ki bi jih lahko pre\u017eiveli zunaj in izbolj\u0161ali razpolo\u017eenje? <span style=\"color: #ff6600\">[17-18]<\/span><\/p>\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\">Kako pre\u017eiveti ve\u010d \u010dasa zunaj?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Najenostavnej\u0161i na\u010din je hoja. <\/li><li>Izposodite si psa za na sprehod, da boste imeli partnerja.<\/li><li>Namesto na kavo s prijatelji, se raje odpravite skupaj na sprehod.<\/li><li>V toplej\u0161ih mesecih lahko gobarite v gozdu.<\/li><li>Odpravite se na pohod v gore.<\/li><li>Pridobite <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" target=\"_blank\" aria-label=\"potrebno opremo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">potrebno opremo<\/a> in se odpravite telovaditi na prostem.<\/li><li>Pojdite na kolesarjenje, drsanje ali sko\u010dite na skiro<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obstaja veliko na\u010dinov, kako se pribli\u017eati pre\u017eivljanju \u010dasa na prostem. \u010ce menite, da ne u\u017eivate v svojih sprehodih, poskusite <strong>predvajati svoj najljub\u0161i <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/najboljsih-17-fitnes-podcastov-o-vadbi-in-zdravi-prehrani\/\" target=\"_blank\" aria-label=\"podcast, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podcast<\/strong>,<\/a> da bo ta \u010das minil bolj prijetno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko tudi poskusite poklicati svoje najdra\u017eje in se pogovarjati. \u010ce pa si res \u017eelite sprostiti misli, pustite telefon doma in samo u\u017eivajte v zvokih narave.<\/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_Delajte_na_svojem_razmisljanju\"><\/span>5. Delajte na svojem razmi\u0161ljanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja veliko na\u010dinov, kako se nau\u010diti delati s svojimi mislimi. \u010ce vas te tehnike \u0161e do zdaj niso zanimale, je lahko <strong>\u010duje\u010dnost (mindfulness)<\/strong> na za\u010detku za vas odli\u010den na\u010din. Se spra\u0161ujete, kaj je to? To je tehnika, ki vam lahko <strong>pomaga zmanj\u0161ati utrujenost ali stres, tako da se nau\u010dite ozavestiti in izkusiti sedanji trenutek<\/strong>. Na ta na\u010din se boste nau\u010dili bolje obvladovati svoja \u010dustva in misli, isto\u010dasno pa <strong>ne boste pustili, da vas nadzorujejo negativne situacije.<\/strong><\/p>\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\">Kako za\u010deti?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li>Za\u010dnite z iskanjem <strong>lokacije<\/strong>, na kateri se boste po\u010dutili prijetno in spro\u0161\u010deno. Nekaterim je lahko sede\u010d polo\u017eaj, drugim le\u017ee\u010d.<\/li><li>Samo <strong>osredoto\u010dite se na svoje dihanje <\/strong>in posku\u0161ajte ne razmi\u0161ljati o \u010dem drugem.<\/li><li>\u010ce se ne morete osredoto\u010diti na dihanje, <strong>poskusite od\u0161tevati sekunde med vdihi in izdihi<\/strong>, kar bi vas moralo odvrniti od drugih misli.<\/li><li>Ko se vam po glavi vrtijo stvari, o katerih ne \u017eelite razmi\u0161ljati, se ne obremenjujte &#8211; sprva je to normalno. <strong>Poskusite se zamotiti in se spet osredoto\u010dite na dihanje.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se nau\u010dite <strong>za\u010dutiti trenutek v mirnem okolju, lahko \u010dez \u010das preizkusite tudi druge dejavnosti<\/strong> &#8211; med pomivanjem posode se osredoto\u010dite na vsako stvar, ki jo operete. Podobno tudi pri hrani bodite pozorni na okus, teksturo in ne po\u010dnite ni\u010d drugega. Na ta na\u010din se lahko nau\u010dite delati s svojim umom in <strong>bolje obvladovati stresne situacije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drug na\u010din dela s svojim umom je <strong>pisanje dnevnika<\/strong>. Samo postopek pisanja in sestavljanja smiselnih stavkov vas lahko pomiri. Morda vam bo <strong>la\u017eje, \u010de boste svoje te\u017eave pustili na straneh dnevnika<\/strong>, kjer so varne. Ampak ni treba samo zapisovati negativnih stvari. Zapi\u0161ite, <strong>za kaj ste hvale\u017eni v \u017eivljenju, kaj si \u017eelite in kaj vas osre\u010duje<\/strong>. V dneh, ko se ne po\u010dutite tako dobro, lahko ta dnevnik prelistate in boste spoznali, da je normalno imeti bolj\u0161e in slab\u0161e dni in da bodo minili tudi najhuj\u0161i trenutki ter da se boste spet po\u010dutili odli\u010dno. To lahko naredite tudi za svoj <strong>obi\u010dajni ritual<\/strong>. \u010ce si na primer vsak dan vzamete <strong>10 minut za pisanje dnevnika pred spanjem<\/strong>, boste la\u017eje zaspali, ker boste imeli ob\u010dutek, da ste se re\u0161ili skrbi, tako da ste jih zapisali v svoj dnevnik. <span style=\"color: #ff6600\">[19]<\/span><\/p>\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\">Kako se nau\u010diti delati s svojim umom?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Zapi\u0161ite svoja \u010dustva, \u017eelje ali stvari, za katere ste hvale\u017eni.<\/li><li>Osredoto\u010dite se na prihodnost, ne skrbite za preteklost.<\/li><li>Ne bodite sami pri svojih te\u017eavah, zaupajte jih svojemu dnevniku ali svojim najdra\u017ejim.<\/li><li>Poskusite \u010duje\u010dnost<\/li><li>Ob\u010dutite sedanji trenutek<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se odlo\u010dite v svoje \u017eivljenje vklju\u010diti nove metode, ki vam bodo pomagale bolje delati z umom, bodite potrpe\u017eljivi. <strong>Na za\u010detku vam bo morda te\u017eko celo pisati, enako te\u017eko pa se je osredoto\u010diti zgolj na eno stvar<\/strong>. Ampak <strong>ne obupajte<\/strong>, vaja naredi mojstra. Sami boste videli, da bo vam bo postopoma \u0161lo vse bolj\u0161e in bolj\u0161e.<\/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\/2021\/02\/iStock-1213171473-1124x749.jpg\" alt=\"Biohacking: Nau\u010dite se delati z va\u0161im umom\" class=\"wp-image-216695\" width=\"843\" height=\"562\" title=\"Biohacking: Nau\u010dite se delati z va\u0161im umom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1213171473-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1213171473-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1213171473-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1213171473-2048x1365.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=\"6_Poskusite_kaljenje_ali_savno\"><\/span>6. Poskusite kaljenje ali savno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zagotovo niste edina oseba, zgrozi ob misli, da bi <strong>stopili iz varnega zavetja tople odeje in se dobesedno potopili v ledeno vodo<\/strong>. Vendar vas bodo morda prepri\u010dale koristi, ki jih lahko pridobite s tem postopkom kaljenja (hardening). Poleg bolj\u0161ega razpolo\u017eenja in ni\u017eje ravni stresa lahko pri\u010dakujete tudi bolj odporno imunost, zmanj\u0161ano bole\u010dino ali bolj\u0161i krvni obtok. <strong>Podobne u\u010dinke lahko pri\u010dakujete od savn<\/strong>. <span style=\"color: #ff6600\">[20\u201322]<\/span><\/p>\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\">Kako pri\u010dnete s kaljenjem?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ne vklopite ogrevanja doma.<\/li><li>Zunaj nosite eno plast obla\u010dil manj.<\/li><li>Med prhanjem postopoma zni\u017eujte temperaturo vode. Najprej se tu\u0161irajte s hladno vodo le po spodnjem delu telesa, nato pa se postopoma podajte do vrha in glave.<\/li><li>S\u010dasoma poskusite kaljenje v ledenem ribniku. Za\u010dnite mirno samo z rahlim potopom in postopoma podalj\u0161ajte \u010das, pre\u017eivet v ledeni vodi.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na to, ali se odlo\u010dite za savno ali kaljenje, <strong>za\u010dnite po\u010dasi in ne pretiravajte na za\u010detku<\/strong>. V savni prvi\u010d ostanite le nekaj minut in \u010das postopoma podalj\u0161ujte. Tako kot pri kaljenju, ko lahko najprej oble\u010dete eno plast obla\u010dil manj, postopoma vklju\u010dite hladen tu\u0161 (tudi od pasu navzdol) in se<strong> s\u010dasoma prebijete do ledene vode.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o utrjevanju, ne zamudite \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\"Kako s kaljenjem okrepiti imunski sistem? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako s kaljenjem okrepiti imunski sistem?<\/a> Zgodba o ledenem mo\u017eu <strong><a href=\"https:\/\/gymbeam.si\/blog\/wim-hof-ledeni-moz-ki-ljudi-uci-kako-biti-bolj-zdravi-in-dusevno-odporni\/\" target=\"_blank\" aria-label=\"Wimu Hofu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Wimu Hofu<\/a><\/strong> vas bo morda prav tako navdihnila.<\/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\/2021\/02\/iStock-1280774360-1124x749.jpg\" alt=\"Biohacking:  Delajte na svojem zdravju in imunskem sistemu s kaljenjem\" class=\"wp-image-216708\" width=\"843\" height=\"562\" title=\"Biohacking:  Delajte na svojem zdravju in imunskem sistemu s kaljenjem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1280774360-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1280774360-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1280774360-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1280774360-2048x1365.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=\"7_Preizkusite_spodbujevalce_za_izboljsate_pozornost_in_zmanjsanje_stres\"><\/span>7. Preizkusite spodbujevalce za izbolj\u0161ate pozornost in zmanj\u0161anje stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/nootropiki-in-mozganski-stimulansi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Nootropiki<\/a> so pogosto povezani z biohackingom<\/strong>. To so snovi, ki pomagajo pove\u010dati pretok krvi in kisika v mo\u017egane, kar lahko pomaga <strong>izbolj\u0161ati koncentracijo in spomin<\/strong>. Lahko pa tudi pove\u010dajo raven dopamina v mo\u017eganih, kar vpliva na <strong>energijo, pozornost in budnost<\/strong>. Isto\u010dasno pa tudi <strong>zmanj\u0161ajo raven stresa in pove\u010dajo odpornost organizma<\/strong>, kar olaj\u0161a obvladovanje negativnih situacij.<span style=\"color: #ff6600\"> [23]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"823\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/maca-maca-823x1124.jpg\" alt=\"Biohacking: Zmanj\u0161ajte stres in izbolj\u0161ajte pozornost z nootropiki\" class=\"wp-image-216770\" title=\"Biohacking: Zmanj\u0161ajte stres in izbolj\u0161ajte pozornost z nootropiki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/maca-maca-823x1124.jpg 823w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/maca-maca-293x400.jpg 293w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/maca-maca.jpg 1065w\" sizes=\"auto, (max-width: 823px) 100vw, 823px\" \/><\/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:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Katere nootropike lahko poskusimo?<\/h3>\n\n\n\n<div style=\"height:18px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein<\/strong><\/a> &#8211; lahko pove\u010da budnost, stimulira mo\u017egane ter upo\u010dasni ob\u010dutek utrujenosti. Lahko celo pozitivno vpliva na huj\u0161anje. Priporo\u010deni enkratni odmerek za vnos kofeina je 200 mg. <span style=\"color: #ff6600\"> [24]<\/span><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/l-teanin-gymbeam.html\" class=\"ek-link\">L-teanin<\/a><\/strong> &#8211; izbolj\u0161a pozornost, ima spro\u0161\u010dujo\u010de u\u010dinke, zmanj\u0161a zaznavanje stresa in odli\u010dno sodeluje s kofeinom, saj pomaga bla\u017eiti njegov oster u\u010dinek. To lahko \u0161e posebej ustreza ljudem, ki so bolj ob\u010dutljivi na kofein. Priporo\u010deni odmerek za vnos teanina je med 100-200 mg.<span style=\"color: #ff6600\">[25]<\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin<\/strong> <\/a>&#8211; zmanj\u0161uje mentalno utrujenost, pomaga izbolj\u0161ati delovni spomin in vpliva na rast in delovanje mi\u0161ic. Priporo\u010deni dolgoro\u010dni odmerek je od 3-5g. <span style=\"color: #ff6600\">[26]<\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/holin-bitartrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Holin<\/strong><\/a> &#8211; pozitivno vpliva na kognitivne funkcije in zdravje jeter. Dnevni odmerek holina je med 250 in 500 mg. <span style=\"color: #ff6600\">[27]<\/span><\/li><li><span style=\"color: #ff6600\"><strong><a aria-label=\"Rhodiola Rosea (Ro\u017eni koren) (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Rhodiola Rosea (Ro\u017eni koren)<\/a><\/strong><\/span> \u2013pomaga bla\u017eiti simptome stresa, slu\u017ei tudi za prepre\u010devanje kroni\u010dnega stresa in z njim povezanih zapletov. Dnevni odmerek ne sme presegati 680 mg. <span style=\"color: #ff6600\">[28] <\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/maca-120kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Maca<\/strong><\/span><\/a> &#8211; lahko posredno vpliva na testosteron, estrogen, raven zmogljivosti in vzdr\u017eljivosti ter pomaga bla\u017eiti simprome tesnobo. Obi\u010dajni dnevni odmerek je med 1500 in 3000 mg. <span style=\"color: #ff6600\"> [29] <\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Ashwagandha<\/strong><\/span><\/a> \u2013 ima protistresne u\u010dinke, pomaga izbolj\u0161ati spanec in vpliva na raven testosterona. Obi\u010dajni odmerek je med 300 in 500 mg.<span style=\"color: #ff6600\"> [30]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Nootropiki imajo lahko nedvomno veliko <strong>koristi za va\u0161e psihi\u010dno, fizi\u010dno in hormonsko zdravje<\/strong>. Preden jih za\u010dnete aktivno uporabljati, vedno preverite priporo\u010den odmerek dolo\u010denega izdelka. <strong>Zagotovo ne dr\u017ei, da bo ve\u010dji vnos prinesel bolj\u0161e rezultate<\/strong>. Na primer, pri kofeinu se lahko zaradi prevelikega odmerka pojavijo ne\u017eeleni u\u010dinki, kot so nespe\u010dnost, slabost, omotica in mnogi drugi, zato je zmernost klju\u010dnega pomena.<\/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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja veliko na\u010dinov <strong>&#8220;hekanja&#8221; in izbolj\u0161anja \u017eivljenja<\/strong>. Vsekakor nih\u010de ne zahteva, da vse predelane izdelke kar \u010dez no\u010d umaknete z jedilnika, pre\u017eivite ure v meditiranju in objemanju dreves, medtem ko se ob mese\u010dini kopate v ledenem jezeru. Vendar ne pozabite, da lahko <strong>vsak majhen korak<\/strong>, na primer \u017ee zamenjava sladkih gaziranih pija\u010d z vodo, mo\u010dno <strong>vpliva na va\u0161e fizi\u010dno in psihi\u010dno zdravje<\/strong>. Za\u010dnite z dolo\u010ditvijo svojega cilja, ki bi ga radi dosegli z biohackingom, in <strong>postopoma preizku\u0161ajte nove metode<\/strong>. Videli boste, da bodo rezultati pri\u0161li pravo\u010dasno.<\/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\"><\/div><\/div>\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\/nootropics-and-the-brain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNootropics and the brain\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\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\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>Majhne spremembe lahko vodijo v velike rezultate. Bi radi dosegli svojo sanjsko postavo, bolj\u0161o koncentracijo ali ni\u017ejo raven stresa? Potem preizkusite te preproste nasvete, ki vas bodo pribli\u017eali cilju.<\/p>\n","protected":false},"author":100,"featured_media":216810,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6855,6735,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-223255","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-dusevna-zmogljivost","9":"tag-kofein-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Biohacking: 7 nasvetov, ki vam bodo izbolj\u0161ali \u017eivljenje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je biohacking? 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