{"id":234340,"date":"2021-05-06T14:25:58","date_gmt":"2021-05-06T12:25:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=234340"},"modified":"2023-07-03T14:06:30","modified_gmt":"2023-07-03T12:06:30","slug":"biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/","title":{"rendered":"Biohakiranje: 7 savjeta koji \u0107e va\u0161 \u017eivot u\u010diniti boljim u svakom pogledu"},"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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#Sto_je_biohakiranje\" title=\"\u0160to je biohakiranje?\">\u0160to je biohakiranje?<\/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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#Sto_sve_biohakiranje_moze_uciniti\" title=\"\u0160to sve biohakiranje mo\u017ee u\u010diniti?\">\u0160to sve biohakiranje mo\u017ee u\u010diniti?<\/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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#Kada_mogu_uociti_rezultate\" title=\"Kada mogu uo\u010diti rezultate?\">Kada mogu uo\u010diti 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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#1_Poboljsajte_svoje_prehrambene_navike\" title=\"1. Pobolj\u0161ajte svoje prehrambene navike\">1. Pobolj\u0161ajte svoje prehrambene navike<\/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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#2_Stvorite_rutinu_spavanja\" title=\"2. Stvorite rutinu spavanja\">2. Stvorite rutinu spavanja<\/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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#3_Fizicki_se_krecite\" title=\"3. Fizi\u010dki se kre\u0107ite\">3. Fizi\u010dki se kre\u0107ite<\/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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#4_Boravite_vise_na_svjezem_zraku\" title=\"4. Boravite vi\u0161e na svje\u017eem zraku\">4. Boravite vi\u0161e na svje\u017eem zraku<\/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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#5_Poradite_na_svom_razmisljanju\" title=\"5. Poradite na svom razmi\u0161ljanju\">5. Poradite na svom 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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#6_Isprobajte_izlaganje_ledenoj_vodi_ili_saunu\" title=\"6. Isprobajte izlaganje ledenoj vodi ili saunu\">6. Isprobajte izlaganje ledenoj vodi ili saunu<\/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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#7_Isprobajte_pojacivace_performansi_kako_biste_poboljsali_paznju_i_smanjili_stres\" title=\"7. Isprobajte poja\u010diva\u010de performansi kako biste pobolj\u0161ali pa\u017enju i smanjili stres\">7. Isprobajte poja\u010diva\u010de performansi kako biste pobolj\u0161ali pa\u017enju i smanjili 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.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/#Koja_je_lekcija\" title=\"Koja je lekcija?\">Koja je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Malenim promjenama koje mogu imati velike rezultate. Biste li \u017eeljeli posti\u0107i svoju tjelesnu figuru iz snova, bolju koncentraciju ili ni\u017ee razine stresa jednostavnom primjenom nekoliko jednostavnih savjeta? Onda bi vam se biohakiranje moglo svidjeti. U dana\u0161njem \u0107emo \u010dlanku predstaviti na koji na\u010din djeluje i osim toga, govorit \u0107emo o tome koje malene promjene mogu pobolj\u0161ati kvalitetu va\u0161eg \u017eivota i pribli\u017eiti vas postizanju svojeg cilja iz snova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"sto-je-biohakiranje\"><span class=\"ez-toc-section\" id=\"Sto_je_biohakiranje\"><\/span>\u0160to je biohakiranje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada ste vidjeli rije\u010d \u201ehakiranje\u201d, mo\u017eda ste se upla\u0161ili, \u0161to je to, ako nije ne\u0161to opasno. <strong>Nemojte se brinuti, zasigurno nije ni\u0161ta ilegalno.&nbsp;<\/strong>Biohakiranje je <strong>op\u0107enito skup malenih promjena koje u kona\u010dnici mogu pobolj\u0161ati va\u0161u kvalitetu \u017eivota.&nbsp;<\/strong>Na primjer, \u017eelite li izgubiti na te\u017eini, biti produktivniji, usredoto\u010deniji, otporniji na stres i bolesti i op\u0107enito biti sretniji? Onda zasigurno ima smisla usredoto\u010diti se na jednostavne \u017eivotne promjene koje vam mogu pomo\u0107i da se pribli\u017eite svojem cilju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji nekoliko <strong>razli\u010ditih savjeta za biohakiranje<\/strong>, a time i za biohakera. Jedna su grupa, primjerice, <strong>obo\u017eavatelji takozvane nutrigenomike<\/strong>, koji vjeruju da hrana mo\u017ee utjecati na na\u0161e gene. Prema zagovornicima ove ideje <strong>hrana koju konzumiramo \u0161alje genetsku poruku na\u0161im tijelima. <\/strong>U skladu s ovim izvje\u0161\u0107ima sve se molekule koje \u010dine metabolizam kontroliraju. Te molekule&nbsp;tako\u0111er <strong>govore tijelu \u0161to da \u010dini s unosom kalorija, ho\u0107e li ih sagorijevati ili pohranjivati. <\/strong>Na ovaj na\u010din osoba mo\u017ee <strong>pobolj\u0161ati sve metaboli\u010dke poreme\u0107aje, intolerancije i istovremeno sama sebi pomo\u0107i da do\u0111e do<\/strong>, primjerice, <strong>mr\u0161avije figure. <\/strong>Iako se prehrana smatra va\u017enom komponentom koja mo\u017ee doprinijeti sveukupnom pobolj\u0161anju zdravlja, postoji <strong>mnogo<\/strong> <strong>ostalih \u010dimbenika<\/strong> koji igraju ulogu, kao \u0161to je tjelovje\u017eba koja tako\u0111er ima zna\u010dajan utjecaj na rezultat.<span style=\"color: #ff6600\"> [1-3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/zdravyy-1124x749.jpg\" alt=\"Biohakiranje i nutrigenomika: Kako prehrana utje\u010de na zdravlje\" class=\"wp-image-216570\" width=\"843\" height=\"562\" title=\"Biohakiranje i nutrigenomika: Kako prehrana utje\u010de na zdravlje\" 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>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"medutim-nije-svaka-metoda-bezopasna\">Me\u0111utim, nije svaka metoda bezopasna\u2026<\/h3>\n\n\n\n<p>Pobolj\u0161anje prehrambenih navika u kontekstu biohakiranja, \u0161to \u010dine ljubitelji nutrigenomike, sigurno ne \u0161kodi. <strong>Me\u0111utim, nije svaka metoda biohakiranja toliko \u201ebezopasna\u201d.<\/strong> Na primjer, postoje biohakeri koji su u svoje o\u010di ubrizgali spoj klora kako bi mogli vidjeti no\u0107u. Iako je ovaj na\u010din \u201ehakiranja\u201d djelomi\u010dno djelovao jer je do\u0161lo do privremene promjene u stanicama koje percipiraju svjetlost, <strong>ovo sigurno nije bezopasan trik.<\/strong> Budite razumni i ne izvodite rizi\u010dne eksperimente, nego isprobavajte isklju\u010divo <strong>pouzdane metode koje \u0107e vas dovesti do zdravog cilja<\/strong>. <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>Ove opasne na\u010dine hakiranja va\u0161eg tijela vi\u0161e ne\u0107emo spominjati. Umjesto toga, poku\u0161at \u0107emo ukazati na <strong>prednosti sigurnog biohakiranja i nadodati nekoliko jednostavnih savjeta<\/strong> koje mo\u017eete odmah primijeniti u svom \u017eivotu kako biste pobolj\u0161ali njegovu kvalitetu. S biohakiranjem morate imati \u010dvrste temelje na kojima \u0107ete graditi i sve dok ne nau\u010dite osnove, ne upu\u0161tajte se u rizi\u010dnije tehnike.<\/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=\"Koje su prednosti biohakiranja?\" class=\"wp-image-216583\" title=\"Koje su prednosti biohakiranja?\" 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=\"wp-block-heading is-style-default\" id=\"sto-sve-biohakiranje-moze-uciniti\"><span class=\"ez-toc-section\" id=\"Sto_sve_biohakiranje_moze_uciniti\"><\/span>\u0160to sve biohakiranje mo\u017ee u\u010diniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Biohakiranje je <strong>mo\u0107na metoda koja mo\u017ee pobolj\u0161ati mnoga podru\u010dja<\/strong> va\u0161eg \u017eivota. Na primjer, mo\u017ee: <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\">\n<li>smanjiti rizik od pojave bolesti za koju biste mogli imati genetske predispozicije<\/li>\n\n\n\n<li>pobolj\u0161ati psihu<\/li>\n\n\n\n<li>pobolj\u0161ati tjelesnu izdr\u017eljivost<\/li>\n\n\n\n<li>smanjiti simptome depresije<\/li>\n\n\n\n<li>sniziti krvni tlak<\/li>\n\n\n\n<li>poma\u017ee s gubitkom kilograma<\/li>\n\n\n\n<li>pobolj\u0161ava produktivnost i raspolo\u017eenje<\/li>\n\n\n\n<li>pove\u0107ava otpornost na bolesti<\/li>\n\n\n\n<li>ja\u010da imunitet<\/li>\n\n\n\n<li>pobolj\u0161ava san<\/li>\n\n\n\n<li>pobolj\u0161ava probavu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultate biohakiranja mo\u017eete lako uo\u010diti golim okom na svom tijelu, ali ako ste ve\u0107i ljubitelj \u201eznanstvenih metoda\u201d, mo\u017eete saznati kako su se <strong>rezultati va\u0161ih pothvata manifestirali, na primjer, u razini hormona u tijelu, krvnom tlaku ili sastavu mikrobiote. <\/strong>Zna\u010dajne su i <strong>razine vitamina i minerala u tijelu<\/strong>, a koje mo\u017eete <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/dijagnosticki-testovi\" class=\"ek-link\">testirati i sami kod ku\u0107e<\/a><\/span>.<\/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=\"wp-block-heading is-style-default\" id=\"kada-mogu-uociti-rezultate\"><span class=\"ez-toc-section\" id=\"Kada_mogu_uociti_rezultate\"><\/span>Kada mogu uo\u010diti rezultate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li ve\u0107 uzbu\u0111eni zbog uvoda u ono na \u0161to biohakiranje mo\u017ee utjecati i sada samo \u017eelite saznati <strong>kako \u0107e brzo do\u0107i do promjena?<\/strong> Na\u017ealost, ne mo\u017eemo vam dati vremenski okvir za uo\u010davanje rezultata ovih metoda. Sve ovisi o va\u0161em cilju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017delite li <strong>smr\u0161avjeti ili pobolj\u0161ati svoje cjelokupno zdravlje<\/strong> uz pomo\u0107 biohakiranja? U tom slu\u010daju, budite spremni na \u010dinjenicu da \u0107ete morati pro\u0107i kroz <strong>duge i zavojite putove<\/strong> koji \u0107e vas napokon dovesti do rezultata.<\/li>\n\n\n\n<li><strong>\u017delite li smiriti svoj um?<\/strong> U tom vam slu\u010daju kratkoro\u010dno mo\u017ee pomo\u0107i jednostavna meditacija <strong>\u010dije \u0107ete rezultate odmah uo\u010diti.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Isto tako, uz sat vremena vje\u017ebanja mo\u017eete pobolj\u0161ati svoje raspolo\u017eenje. Dakle, kao \u0161to vidite, rezultati mogu do\u0107i u odre\u0111enom trenutku ili \u010dak za nekoliko tjedana ili mjeseci, a na vama je \u0161to \u0107ete postaviti kao cilj i koje \u0107ete metode koristiti kako biste ga postigli.<\/p>\n\n\n\n<p>Za po\u010detak mo\u017eete isprobati <strong>jedan od na\u0161ih 7 savjeta<\/strong>, sve dok postepeno ne stignete do trenutka u kojem \u0107e svi navedeni savjeti postati sastavan dio va\u0161eg \u017eivota.<\/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=\"Biohakiranje: Kako pobolj\u0161ati prehranu\" class=\"wp-image-216624\" title=\"Biohakiranje: Kako pobolj\u0161ati prehranu\" 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=\"wp-block-heading is-style-default\" id=\"1-poboljsajte-svoje-prehrambene-navike\"><span class=\"ez-toc-section\" id=\"1_Poboljsajte_svoje_prehrambene_navike\"><\/span>1. Pobolj\u0161ajte svoje prehrambene navike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nije slu\u010dajno \u0161to je va\u017enost prehrane istaknuta u gotovo svakom \u010dlanku. Ovo je stvarno temelj iz kojeg <strong>proizlaze mnoga druga podru\u010dja na\u0161ih \u017eivota<\/strong>. Kako onda funkcionira ovaj kamen temeljac? Ako nije dovoljno kvalitetan, na njemu ne mo\u017eete izgraditi \u010dvrstu ku\u0107u, a ako jest, onda \u0107e se na njoj postupno po\u010deti pojavljivati male pukotine, koje \u0107e na kraju uru\u0161iti ku\u0107u tijekom prve velike oluje. Isto vrijedi i za hranu. \u010cak i tijekom adolescencije mo\u017eete se osje\u0107ati kao da ste puni energije i snage, jesti \u0161to god \u017eelite bez debljanja i jednostavno se osje\u0107ati sjajno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, nakon nekog vremena do\u0107i \u0107ete do trenutka kada \u0107e se <strong>prvi negativni u\u010dinci lo\u0161e prehrane po\u010deti pokazivati na va\u0161em tijelu.<\/strong>To bi mogao biti porast postotka tjelesne masno\u0107e, zdravstveni problemi, lo\u0161ije stanje ili psihi\u010dki problemi. <strong>Me\u0111utim, \u010dak i manje posljedice lo\u0161e prehrane na kraju mogu postati ozbiljne.<\/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>No kako po\u010deti mijenjati na\u010din prehrane? Ne brinite, nitko od vas ne tra\u017ei da se odreknete svih svojih navika iz dana u dan, niti se morate <strong>odre\u0107i svoje omiljene hrane<\/strong>. Na po\u010detku i nekoliko malih promjena bit \u0107e sasvim dovoljno.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kako-bi-to-moglo-izgledati-na-konkretnom-primjeru\">Kako bi to moglo izgledati na konkretnom primjeru?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Umjesto slatkog frapea i \u0161laga, uzmite lungo s polumasnim mlijekom.<\/li>\n\n\n\n<li>Ne jedite kola\u010de ujutro, a torte popodne, nego odaberite samo jednu opciju.<\/li>\n\n\n\n<li>Umjesto \u010dipsa, uz film pripremite tanjur <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>.<\/li>\n\n\n\n<li>Umjesto da naru\u010dite cheeseburger u restoranu brze hrane, naru\u010dite tortilju od <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletine<\/a> s ro\u0161tilja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ove male promjene <strong>postupno<\/strong> uvedete u svoj \u017eivot, vidjet \u0107ete da \u0107e one s vremenom postati rutina. <strong>Rezultate u obliku promjene tjelesne te\u017eine i pobolj\u0161anog cjelokupnog zdravlja<\/strong> tako\u0111er \u0107ete brzo uo\u010diti. Uz to, dobro \u0107ete se osje\u0107ati i zbog \u010dinjenice da, zahvaljuju\u0107i zdravoj prehrani, pru\u017eate tijelu sve \u0161to je potrebno za pravilno funkcioniranje potrebnih biokemijskih procesa.<\/p>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako pobolj\u0161ati svoje prehrambene navike i lak\u0161e izgubiti kilograme, \u010dlanak <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/a>&nbsp;<\/span> u tome \u0107e vam pomo\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"2-stvorite-rutinu-spavanja\"><span class=\"ez-toc-section\" id=\"2_Stvorite_rutinu_spavanja\"><\/span>2. Stvorite rutinu spavanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Redovito ste tjeskobni prije spavanja jer \u0107ete za pet sati morati ponovno ustati?<\/strong> Mo\u017eda mislite da \u0107ete umor tijekom dana otjerati \u0161alicom kave i da se ni\u0161ta ne\u0107e dogoditi. Pretpostavljam da \u0107u vas sada razo\u010darati. Tijekom spavanja dolazi do <strong>va\u017ene regeneracije ili pohrane informacija.<\/strong> Me\u0111utim, neispavanost ima mnogo negativnih u\u010dinaka na ljude \u010dak i ako normalno funkcioniraju. Na primjer, mo\u017ee do\u0107i do pogor\u0161anja sportskih performansi, pove\u0107anog rizika od razvoja dijabetesa tipa 2 i drugih bolesti zbog oslabljenog imuniteta, pa \u010dak i do pove\u0107ane vjerojatnosti za debljanjem. Jeste li se ikad no\u0107u lo\u0161e naspavali, a potom vas je danju mu\u010dila glad? Na tome mo\u017eete zahvaliti neispavanosti i njenom utjecaju na razinu hormona gladi i sitosti (leptin i grelin), koji vas doslovno prisiljavaju da pojedete ne\u0161to i to po mogu\u0107nosti u velikim koli\u010dinama. Me\u0111utim, ovo nadopunjavanje energije slatki\u0161ima moglo bi imati dugoro\u010dne posljedice i rezultirati pove\u0107anjem tjelesne mase.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kako-poboljsati-rutinu-spavanja\">Kako pobolj\u0161ati rutinu spavanja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poku\u0161ajte spavati 7 &#8211; 9 sati.<\/li>\n\n\n\n<li>Idite spavati otprilike u isto vrijeme svaki dan.<\/li>\n\n\n\n<li>Probudite se otprilike u isto vrijeme svaki dan.<\/li>\n\n\n\n<li>\u010cak i vikendom, poku\u0161ajte ne udaljavati se previ\u0161e od svoje uobi\u010dajene rutine spavanja.<\/li>\n\n\n\n<li>Ne poku\u0161avajte tijekom vikenda nadoknaditi manjak sna od prethodnih no\u0107i.<\/li>\n\n\n\n<li>Poku\u0161ajte ograni\u010diti izlo\u017eenost plavome svjetlu sa zaslona najmanje 2 sata prije spavanja.<\/li>\n\n\n\n<li>Isprobajte <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/za-bolji-san\" class=\"ek-link\">suplemente za pobolj\u0161anje sna<\/a><\/span>.<\/li>\n\n\n\n<li>Isprobajte tehnike opu\u0161tanja<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vidjet \u0107ete da \u0107e se nakon \u0161to savladate ovu rutinu, va\u0161e tijelo naviknuti na stvoreni na\u010din \u017eivota. Zahvaljuju\u0107i tome, imat \u0107ete \u201esvoj sat\u201d, kada \u0107ete se nave\u010der po\u010deti osje\u0107ati umorno i bit \u0107e vrijeme za odlazak u krevet. Isto tako, zahvaljuju\u0107i rutini, vi\u0161e ne\u0107ete provoditi sate gledaju\u0107i u strop, a ujutro \u0107ete se probuditi svje\u017ei, puni energije i vrlo vjerojatno vi\u0161e ne\u0107e trebati budilicu.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1182205974-1124x632.jpg\" alt=\"Zaspite lak\u0161e i pobolj\u0161ajte san pomo\u0107u biohakiranja\" class=\"wp-image-216638\" width=\"843\" height=\"474\" title=\"Zaspite lak\u0161e i pobolj\u0161ajte san pomo\u0107u biohakiranja\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"3-fizicki-se-krecite\"><span class=\"ez-toc-section\" id=\"3_Fizicki_se_krecite\"><\/span>3. Fizi\u010dki se kre\u0107ite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znate li onaj osje\u0107aj kad vam je glava puna briga, no nakon sat vremena vje\u017ebanja sve brige polako, ali sigurno nestanu? Kretanje op\u0107enito vrlo je korisno, kako za va\u0161u psihu, tako i za fizi\u010dki izgled. Redovito vje\u017ebanje <strong>sagorjet \u0107e velike koli\u010dine kalorija, \u0161to \u0107e vam olak\u0161ati mr\u0161avljenje<\/strong>. Uz to, tjelesna aktivnost utje\u010de i na va\u0161 <strong>san, disciplinu, samopo\u0161tovanje, kao i na va\u0161e zdravlje, jer mo\u017ee smanjiti rizik od razvoja odre\u0111enih bolesti<\/strong><strong>.<\/strong> <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>Ne morate se brinuti oko toga kako \u0107ete odmah biti prisiljeni na nerealne aktivnosti kako biste pobolj\u0161ali svoje zdravlje. To nipo\u0161to nije slu\u010daj, jer \u0107ete u po\u010detku morati tek polako dodavati aktivnosti i <strong>navikavati se na redovito kretanje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kako-se-vise-kretati\">Kako se vi\u0161e kretati?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poku\u0161ajte nekoliko puta tjedno hodati barem 30 minuta.<\/li>\n\n\n\n<li>Isprobajte HIIT.<\/li>\n\n\n\n<li>Idite u teretanu ili poha\u0111ajte grupne satove.<\/li>\n\n\n\n<li><span style=\"color: #ff6600\">Kvalitetan kardio trening<\/span> mo\u017eete odraditi i kod ku\u0107e.<\/li>\n\n\n\n<li>Trenirajte snagu u <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/trening-doma\" class=\"ek-link\">udobnosti svog doma.&nbsp;<\/a><\/span><\/li>\n\n\n\n<li>Tr\u010dite.<\/li>\n\n\n\n<li>Iza\u0111ite na neko skija\u0161ko tr\u010danje.<\/li>\n\n\n\n<li>Prisjetite se svog djetinjstva i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koliko-kalorija-sagorijevaju-vase-omiljene-zimske-aktivnosti\/\" class=\"ek-link\">idite se sanjkati ili grudati. <\/a><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne morate \u010dak ni i\u0107i u teretanu da biste bili aktivni i iskoristili blagodati koje tjelovje\u017eba pru\u017ea na\u0161em tijelu. Idealno je izmjenjivati aktivnosti kako bi vam kretanje bilo raznoliko i zabavno. Me\u0111utim, ako toliko volite neku aktivnost da neko vrijeme ne \u017eelite od nje odustati, slobodno je se dr\u017eite. <strong>Na vama je kako \u0107ete provesti svoje slobodno vrijeme.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/cvici-doma-1124x749.jpg\" alt=\"Postignite svoj cilj redovitim kretanjem\" class=\"wp-image-216651\" width=\"843\" height=\"562\" title=\"Postignite svoj cilj redovitim kretanjem\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"4-boravite-vise-na-svjezem-zraku\"><span class=\"ez-toc-section\" id=\"4_Boravite_vise_na_svjezem_zraku\"><\/span>4. Boravite vi\u0161e na svje\u017eem zraku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U dana\u0161nje vrijeme, kada dane provodimo u uredima, kod ku\u0107e ili u bilo kojim drugim zatvorenim prostorima, tim je va\u017enije iza\u0107i <strong>van grada na svje\u017ei zrak<\/strong>. Ne samo da \u0107ete razbistriti glavu i opustiti se od stresnih stvari, nego i izlaganje suncu mo\u017ee dovesti do stvaranja <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" class=\"ek-link\">vitamina D<\/a> koji je oskudan u velikom dijelu populacije, posebno u jesenskim i zimskim mjesecima. Istra\u017eivanja su \u010dak pokazala da samo dva sata tjedno provedena na otvorenom mogu imati <strong>pozitivan utjecaj na va\u0161e cjelokupno zdravlje i psihu<\/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=\"Biohakiranje: Pobolj\u0161ajte mentalno i fizi\u010dko zdravlje boravkom na otvorenom\" class=\"wp-image-216678\" title=\"Biohakiranje: Pobolj\u0161ajte mentalno i fizi\u010dko zdravlje boravkom na otvorenom\" 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>O vama ovisi ho\u0107ete li ovog vikenda i\u0107i na duga\u010dko pje\u0161a\u010denje ili pak u \u0161etnju parkom u blizini svoje ku\u0107e. Jedno je istra\u017eivanje \u010dak pokazalo da samo 5 minuta vje\u017ebanja na otvorenom mo\u017ee <strong>pobolj\u0161ati va\u0161e raspolo\u017eenje<\/strong>. A ruku na srce, zar zaista nemate onih pet minuta tijekom dana koje mogu pozitivno utjecati na va\u0161u psihu? <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=\"wp-block-heading is-style-default\" id=\"kako-provesti-vise-vremena-na-otvorenom\">Kako provesti vi\u0161e vremena na otvorenom?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najjednostavniji na\u010din je hodanje.<\/li>\n\n\n\n<li>Posudite psa za \u0161etnju kako biste imali partnera.<\/li>\n\n\n\n<li>Umjesto kave s prijateljima iza\u0111ite zajedno u \u0161etnju.<\/li>\n\n\n\n<li>Tijekom toplijih mjeseci mo\u017eete i\u0107i u berbu gljiva u \u0161umu.<\/li>\n\n\n\n<li>Idite na jednodnevno planinarenje.<\/li>\n\n\n\n<li>Nabavite<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/prijenosni-sustavi-za-trening\" class=\"ek-link\"> potrebnu opremu<\/a><\/span> i krenite vje\u017ebati na otvorenom.<\/li>\n\n\n\n<li>Idite na vo\u017enju biciklom, rolanje ili vo\u017enju skuterom<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji mnogo na\u010dina kako biti bli\u017ee otvorenom prostoru. Ako mislite da ne u\u017eivate u \u0161etnjama, <strong>pustite svoj omiljeni <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/top-17-fitness-podcasta-o-vjezbanju-i-zdravoj-prehirani\/\" class=\"ek-link\">podcast<\/a><\/span><\/strong> kako biste to vrijeme u\u010dinili ugodnijim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete poku\u0161ati nazvati svoje najmilije i razgovarati. Ali ako stvarno \u017eelite opustiti svoj um, ostavite mobitel kod ku\u0107e i jednostavno u\u017eivajte u zvuku prirode.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"5-poradite-na-svom-razmisljanju\"><span class=\"ez-toc-section\" id=\"5_Poradite_na_svom_razmisljanju\"><\/span>5. Poradite na svom razmi\u0161ljanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji mnogo na\u010dina da nau\u010dite raditi sa svojim mislima. Ako vas nikada nisu zanimale ove tehnike, <strong>pomnost<\/strong> vam mo\u017ee biti sjajan po\u010detak. Pitate se \u0161to je to? To je tehnika koja vam mo\u017ee pomo\u0107i <strong>smanjiti umor ili stres tako \u0161to \u0107ete nau\u010diti biti svjesni i iskusiti sada\u0161nji trenutak<\/strong>. Na taj \u0107ete na\u010din nau\u010diti bolje <strong>upravljati svojim osje\u0107ajima i mislima i ne\u0107ete dopustiti negativnim situacijama da vas kontroliraju.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"kako-poceti\">Kako po\u010deti?<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Zapo\u010dnite s pronala\u017eenjem <strong>mjesta<\/strong> na kojem \u0107ete se osje\u0107ati ugodno i opu\u0161teno. Nekima to mo\u017ee biti sjedenje, drugima le\u017eanje.<\/li>\n\n\n\n<li>Samo se <strong>usredoto\u010dite na svoje disanje<\/strong>, poku\u0161ajte ne misliti ni na \u0161to drugo.<\/li>\n\n\n\n<li>Ako se ne mo\u017eete koncentrirati na disanje, poku\u0161ajte <strong>brojati sekunde izme\u0111u udisaja i izdisaja<\/strong> i to bi vas trebalo odvratiti od drugih misli.<\/li>\n\n\n\n<li>Kad vam u glavu u\u0111u stvari o kojima ne \u017eelite razmi\u0161ljati, ne brinite se, jer je to u po\u010detku normalno. Poku\u0161ajte ne\u010dim <strong>odvratiti pa\u017enju i ponovno se koncentrirajte na svoje disanje<\/strong>.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako nau\u010dite kako <strong>osjetiti sada\u0161nji trenutak u mirnom okru\u017eenju<\/strong>, <strong>s vremenom mo\u017eete isprobati druge aktivnosti <\/strong>&#8211; dok perete posu\u0111e, usredoto\u010dite se na svaku pojedinu stvar koju operete. Sli\u010dno tome, kad jedete, pridajte pa\u017enju okusu i teksturi i ne radite ni\u0161ta drugo. Na taj na\u010din mo\u017eete nau\u010diti kontrolirati svoj um i <strong>bolje upravljati stresnim situacijama<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi na\u010din kontroliranja va\u0161eg uma je <strong>vo\u0111enje dnevnika<\/strong>. Sam postupak pisanja i poku\u0161aj sastavljanja smislenih re\u010denica vas mo\u017ee ohrabriti. Mo\u017eda \u0107ete <strong>s olak\u0161anjem ostaviti svoje probleme na stranicama dnevnika gdje su na sigurnom<\/strong>. Ali ne morate samo zapisivati negativne stvari. Pi\u0161ite o onome <strong>na \u010demu ste zahvalni u \u017eivotu, \u0161to \u017eelite i \u0161to vas \u010dini sretnim. <\/strong>Tijekom dana kada se ne osje\u0107ate tako sjajno, mo\u017eete pregledati ovaj dnevnik da biste shvatili kako je normalno imati bolje i lo\u0161ije dane i da \u0107e \u010dak i najgori trenuci pro\u0107i, a vi \u0107ete se opet osje\u0107ati sjajno. Ovo tako\u0111er mo\u017ee postati dio <strong>va\u0161e rutine<\/strong>. Primjerice, ako svaki dan provedete <strong>10 minuta zapisuju\u0107i svoje osje\u0107aje prije spavanja<\/strong>, lak\u0161e \u0107ete zaspati jer \u0107ete se osje\u0107ati kao da ste se rije\u0161ili svojih briga nakon pisanja o njima u svom dnevniku. <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=\"wp-block-heading is-style-default\" id=\"kako-nauciti-kontrolirati-um\">Kako nau\u010diti kontrolirati um?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zapi\u0161ite svoje osje\u0107aje, \u017eelje ili stvari na kojima ste zahvalni.<\/li>\n\n\n\n<li>Usredoto\u010dite se na budu\u0107nost, ne brinite o pro\u0161losti.<\/li>\n\n\n\n<li>Ne budite sami u svojim problemima, povjerite se svom dnevniku ili svojim voljenima.<\/li>\n\n\n\n<li>Poku\u0161ajte s pomno\u0161\u0107u.<\/li>\n\n\n\n<li>Osjetite sada\u0161nji trenutak.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako odlu\u010dite u svoj \u017eivot uklju\u010diti nove metode koje \u0107e vam pomo\u0107i da bolje kontrolirate um, budite strpljivi. U po\u010detku vam mo\u017ee biti <strong>te\u0161ko \u010dak i samo pisanje, a jednako je zahtjevno usredoto\u010diti se na jednu stvar<\/strong>. Ali <strong>ne odustajte<\/strong> \u2013 vje\u017ebom \u0107ete sti\u0107i do savr\u0161enstva. I sami \u0107ete se uvjeriti u to da \u0107e stvari krenuti na bolje.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1213171473-1124x749.jpg\" alt=\"Biohakiranje: nau\u010dite kontrolirati um\" class=\"wp-image-216695\" width=\"843\" height=\"562\" title=\"Biohakiranje: nau\u010dite kontrolirati um\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"6-isprobajte-izlaganje-ledenoj-vodi-ili-saunu\"><span class=\"ez-toc-section\" id=\"6_Isprobajte_izlaganje_ledenoj_vodi_ili_saunu\"><\/span>6. Isprobajte izlaganje ledenoj vodi ili saunu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigurno niste jedina osoba koja se u\u017easava ideje da <strong>iza\u0111e iz svoje zone udobnosti u obliku tople deke i doslovno uroni u ledenu vodu.<\/strong> Me\u0111utim, mo\u017eda \u0107ete se uvjeriti u blagodati koje mo\u017eete ste\u0107i izlaganjem hladnoj vodi. Osim boljeg raspolo\u017eenja i ni\u017ee razine percipiranog stresa, mo\u017eete o\u010dekivati i otporniji imunitet, smanjenu bol ili bolju cirkulaciju krvi. <strong>Sli\u010dne u\u010dinke mo\u017eete o\u010dekivati i od sauna<\/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=\"wp-block-heading is-style-default\" id=\"kako-se-pripremiti-za-izlaganje-niskim-temperaturama\">Kako se pripremiti za izlaganje niskim temperaturama?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ne palite grijanje kod ku\u0107e.<\/li>\n\n\n\n<li>Vani nosite jedan sloj odje\u0107e manje.<\/li>\n\n\n\n<li>Tijekom tu\u0161iranja postupno smanjujte temperaturu vode. Prvo se tu\u0161irajte hladnom vodom samo na donjem dijelu tijela, a zatim krenite postupno prema glavi.<\/li>\n\n\n\n<li>S vremenom poku\u0161ajte uroniti u ledeno jezero. Zapo\u010dnite smireno tek blagim uranjanjem i postupno produ\u017eujte vrijeme provedeno u ledenoj vodi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bez obzira na to odlu\u010dite li se za saune ili ledenu vodu, <strong>krenite polako i ne pretjerujte od po\u010detka<\/strong>. Prvi put ostanite u sauni samo nekoliko minuta i postupno produ\u017eujte vrijeme. \u0160to se ti\u010de uranjanja u ledenu vodu, za po\u010detak nosite jedan sloj odje\u0107e manje i postupno uklju\u010dujte hladan tu\u0161 (\u010dak i od struka prema dolje) <strong>i tek s vremenom u\u0111ite u ledenu vodu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o uranjanju u ledenu vodu, ne propustite \u010dlanak <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako uz pomo\u0107 ledene vode oja\u010dati imunitet?<\/a><\/span> Pri\u010da o ledenom \u010dovjeku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/wim-hof-ledeni-covjek-koji-uci-ljude-da-budu-zdraviji-i-mentalno-otporniji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Wimu Hofu<\/a> <\/span>tako\u0111er vas mo\u017ee nadahnuti.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1280774360-1124x749.jpg\" alt=\"Biohakiranje: Uranjanjem u ledenu vodu poradite na svom zdravlju i imunitetu\" class=\"wp-image-216708\" width=\"843\" height=\"562\" title=\"Biohakiranje: Uranjanjem u ledenu vodu poradite na svom zdravlju i imunitetu\" 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>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"7-isprobajte-pojacivace-performansi-kako-biste-poboljsali-paznju-i-smanjili-stres\"><span class=\"ez-toc-section\" id=\"7_Isprobajte_pojacivace_performansi_kako_biste_poboljsali_paznju_i_smanjili_stres\"><\/span>7. Isprobajte poja\u010diva\u010de performansi kako biste pobolj\u0161ali pa\u017enju i smanjili stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/nootropici-i-stimulansi-za-mozak\" class=\"ek-link\">Nootropici <\/a><\/span>se \u010desto povezuju s biohakiranjem. <\/strong>To su tvari koje poma\u017eu pove\u0107ati protok krvi i kisika u mozak, \u0161to mo\u017ee<strong> pomo\u0107i u pobolj\u0161anju koncentracije ili pam\u0107enja. <\/strong>Ali oni tako\u0111er mogu<strong> pove\u0107ati razinu dopamina <\/strong>u mozgu i tako utjecati na<strong> energiju, pa\u017enju i budnost. <\/strong>Me\u0111utim, tako\u0111er mogu smanjiti razinu stresa kojeg osje\u0107ate i otpor organizma, \u0161to olak\u0161ava suo\u010davanje s negativnim situacijama.<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=\"Biohakiranje: Smanjite stres i pobolj\u0161ajte pozornost nootropicima\" class=\"wp-image-216770\" title=\"Biohakiranje: Smanjite stres i pobolj\u0161ajte pozornost nootropicima\" 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=\"wp-block-heading is-style-default\" id=\"koje-nootropike-mozemo-isprobati\">Koje nootropike mo\u017eemo isprobati?<\/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\">\n<li><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">Kofein<\/a><\/span><\/strong> \u2013 mo\u017ee pokrenuti i stimulirati mozak i odgoditi osje\u0107aj umora. Mo\u017ee \u010dak pozitivno utjecati na mr\u0161avljenje. Preporu\u010dena jednokratna doza za unos kofeina je 200 mg. <span style=\"color: #ff6600\">&nbsp;[24]<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/l-theanine-gymbeam.html\" class=\"ek-link\">L-teanin<\/a> <\/strong><\/span>\u2013 pobolj\u0161ava pa\u017enju, ima opu\u0161taju\u0107e u\u010dinke, smanjuje percepciju stresa i odli\u010dno djeluje s kofeinom, jer poma\u017ee smanjiti njegovu naglu apsorpciju. Ovo mo\u017ee posebno odgovarati ljudima osjetljivijima na kofein. Preporu\u010dena doza za unos teanina je izme\u0111u 100 -200 mg.&nbsp; <span style=\"color: #ff6600\">[25]<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/kreatin\" class=\"ek-link\">Kreatin<\/a><\/strong><\/span> \u2013 smanjuje mentalni umor, poma\u017ee u pobolj\u0161anju radne memorije i utje\u010de na rast mi\u0161i\u0107a i performanse. Preporu\u010dena dugoro\u010dna doza kre\u0107e se od 3 do 5 g. <span style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/kolin-bitartrat-gymbeam.html\" class=\"ek-link\">Kolin<\/a><\/strong><\/span> \u2013 pozitivno utje\u010de na kognitivne funkcije i zdravlje jetre. Dnevna doza kolina je izme\u0111u 250 i 500 mg. <span style=\"color: #ff6600\">[27]<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/rhodiola-rosea-gymbeam.html\" class=\"ek-link\">Rodiola<\/a><\/strong><\/span> \u2013 poma\u017ee u smanjenju simptoma stresa, slu\u017ei kao prevencija kroni\u010dnog stresa i s njime povezanih komplikacija. Dnevna doza Rodiole ne smije prije\u0107i 680 mg. <span style=\"color: #ff6600\">[28]&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/maca-120-kaps-gymbeam.html\" class=\"ek-link\">Maca<\/a><\/strong><\/span> \u2013 mo\u017ee neizravno utjecati na testosteron, estrogen, razinu performansa i izdr\u017eljivosti ili pomo\u0107i u smanjenju tjeskobe. Uobi\u010dajena dnevna doza je izme\u0111u 1500 i 3000 mg. <span style=\"color: #ff6600\">[29]&nbsp;<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/ginseng-gymbeam.html\" class=\"ek-link\">Indijski ginseng<\/a><\/strong><\/span> \u2013 ima antistresne u\u010dinke, mo\u017ee pomo\u0107i u pobolj\u0161anju sna, performansi snage i utjecati na razinu testosterona. Uobi\u010dajena doza je izme\u0111u 300 i 500 mg.<span style=\"color: #ff6600\">&nbsp;[30]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Nootropici mogu biti <strong>vrlo korisni za va\u0161e mentalno, tjelesno i hormonalno zdravlje<\/strong>. Prije nego \u0161to ih po\u010dnete aktivno koristiti, uvijek provjerite preporu\u010dene dnevne doze za odre\u0111eni proizvod. <strong>Ve\u0107i unos sigurno ne\u0107e donijeti bolje rezultate<\/strong>. Na primjer, s kofeinom biste mogli imati nuspojave poput nesanice, mu\u010dnine, vrtoglavice i mnogih drugih kao posljedica predoziranja, pa sve uzimajte u umjerenim dozama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"koja-je-lekcija\"><span class=\"ez-toc-section\" id=\"Koja_je_lekcija\"><\/span>Koja je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoji mnogo na\u010dina na koje mo\u017eete <strong>\u201ehakirati\u201d svoj \u017eivot i pobolj\u0161ati njegovu kvalitetu.<\/strong> Nitko od vas ne tra\u017ei da svu prera\u0111enu hranu skidate s jelovnika iz dana u dan, provodite sate meditiraju\u0107i ili grle\u0107i drve\u0107e dok se kupate u mjese\u010dini obasjanom ledenom jezeru. No imajte na umu da <strong>svaki va\u0161 mali korak koji u\u010dinite<\/strong>, poput zamjene slatkih gaziranih pi\u0107a vodom, u kona\u010dnici mo\u017ee imati <strong>velik utjecaj na va\u0161e fizi\u010dko i mentalno zdravlje<\/strong>. Stoga krenite s postavljanjem svog cilja, koji biste \u017eeljeli posti\u0107i uz pomo\u0107 biohakiranja, i <strong>postupno isprobajte nove metode<\/strong> koje vam mogu pomo\u0107i. Vidjet \u0107ete da \u0107e rezultati do\u0107i s vremenom.<\/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>Malene promjene mogu imati velike rezultate. Biste li \u017eeljeli posti\u0107i svoju tjelesnu figuru iz snova, bolju koncentraciju ili ni\u017ee razine stresa? Onda isku\u0161ajte ove jednostavne savjete koji \u0107e vas pribli\u017eiti va\u0161em cilju.<\/p>\n","protected":false},"author":100,"featured_media":216802,"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":[135],"tags":[6728,6848,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-234340","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-kofein-hr","9":"tag-mentalne-performanse-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","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>Biohakiranje: 7 savjeta koji \u0107e va\u0161 \u017eivot u\u010diniti boljim u svakom pogledu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to je biohakiranje? 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