{"id":236905,"date":"2021-04-09T13:16:02","date_gmt":"2021-04-09T11:16:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=236905"},"modified":"2022-02-10T18:02:50","modified_gmt":"2022-02-10T17:02:50","slug":"kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/","title":{"rendered":"Kako se boriti protiv izostanka menstruacije i drugih simptoma \u017eenske sportske trijade?"},"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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#Zenska_sportska_trijada_ima_3_vazne_znacajke\" title=\"\u017denska sportska trijada ima 3 va\u017ene zna\u010dajke\">\u017denska sportska trijada ima 3 va\u017ene zna\u010dajke<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#1_Niska_raspolozivost_energije_ili_nizak_ili_neadekvatan_unos_energije\" title=\"1. Niska raspolo\u017eivost energije ili nizak ili neadekvatan unos energije\">1. Niska raspolo\u017eivost energije ili nizak ili neadekvatan unos energije<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#2_Neredovita_menstruacija_ili_njen_potpuni_izostanak\" title=\"2. Neredovita menstruacija ili njen potpuni izostanak\">2. Neredovita menstruacija ili njen potpuni izostanak<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#3_Smanjena_gustoca_kostiju_sto_dovodi_do_njihovog_stanjivanja\" title=\"3. Smanjena gusto\u0107a kostiju \u0161to dovodi do njihovog stanjivanja\">3. Smanjena gusto\u0107a kostiju \u0161to dovodi do njihovog stanjivanja<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#Zasto_dolazi_do_sportske_trijade_i_tko_je_najugrozeniji\" title=\"Za\u0161to dolazi do sportske trijade i tko je najugro\u017eeniji?\">Za\u0161to dolazi do sportske trijade i tko je najugro\u017eeniji?<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#Sto_se_moze_dogoditi_s_vasim_tijelom_kad_jedete_vrlo_malo_i_naporno_trenirate\" title=\"\u0160to se mo\u017ee dogoditi s va\u0161im tijelom kad jedete vrlo malo i naporno trenirate?\">\u0160to se mo\u017ee dogoditi s va\u0161im tijelom kad jedete vrlo malo i naporno trenirate?<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#Kakav_utjecaj_zenska_sportska_trijada_ima_na_psihu_i_ponasanje\" title=\"Kakav utjecaj \u017eenska sportska trijada ima na psihu i pona\u0161anje?\">Kakav utjecaj \u017eenska sportska trijada ima na psihu i pona\u0161anje?<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#Zasto_je_zenska_sportska_trijada_toliko_opasna_i_zasto_bismo_o_tome_trebali_vise_razgovarati\" title=\"Za\u0161to je \u017eenska sportska trijada toliko opasna i za\u0161to bismo o tome trebali vi\u0161e razgovarati?\">Za\u0161to je \u017eenska sportska trijada toliko opasna i za\u0161to bismo o tome trebali vi\u0161e razgovarati?<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#Je_li_moguce_sprijeciti_pojavu_zenske_sportske_trijade\" title=\"Je li mogu\u0107e sprije\u010diti pojavu \u017eenske sportske trijade?\">Je li mogu\u0107e sprije\u010diti pojavu \u017eenske sportske trijade?<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#Tretman_sportske_trijade_je_slozen_Od_cega_se_sastoji\" title=\"Tretman sportske trijade je slo\u017een. Od \u010dega se sastoji?\">Tretman sportske trijade je slo\u017een. Od \u010dega se sastoji?<\/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\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/#Sto_mozemo_nauciti_iz_svega\" title=\"\u0160to mo\u017eemo nau\u010diti iz svega?\">\u0160to mo\u017eemo nau\u010diti iz svega?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Velik se dio zapadnog svijeta suo\u010dava s pretjeranim unosom energije i neaktivno\u0161\u0107u, \u0161to dovodi do pretilosti i zdravstvenih rizika. S druge strane spektra postoji manja, ali tako\u0111er va\u017ena skupina ljudi kojima ne nedostaje tjelesne aktivnosti, ali <strong>nemaju odgovaraju\u0107i unos energije<\/strong>. To je \u010desto zbog <strong>te\u017enje za visokim sportskim performansama, stalnog pritiska okoline da se pobolj\u0161a,<\/strong> ali i <strong>neke ideje o izgledu<\/strong> koji odgovara tom sportu. Te\u017enja za savr\u0161enim izgledom jedan je od naj\u010de\u0161\u0107ih uzroka pretjeranog vje\u017ebanja i niskog unosa kalorija kod \u017eena koje<strong> pogre\u0161no vjeruju<\/strong> da na taj na\u010din <strong>posti\u017eu &#8220;savr\u0161eno tijelo&#8221;.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dana\u0161nji \u010dlanak usredoto\u010dit \u0107e se posebno na \u017eene. Kao \u0161to znate, pitanje izgleda nije razlog za zabrinutost samo u odre\u0111enim sportskim disciplinama, ve\u0107 su se <strong>takozvani ideali \u017eenske ljepote tijekom godina promijenili.<\/strong> A s time su se promijenili i zahtjevi za odre\u0111enim izgledom \u017eena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Siguran sam da va\u0161oj pa\u017enji nisu promaknuli filmovi iz viktorijanskog doba u Engleskoj s vrlo pripijenim steznicima koji oblikuju <strong>\u017eenske figure pje\u0161\u010danog sata<\/strong>. Nemogu\u0107nost pravilnog disanja vjerojatno je pridonijela promjeni ideala, s trendovskom <strong>dje\u010da\u010dkom figurom<\/strong> i ravnim prsima. No, ta sloboda nije dugo trajala za \u017eene, jer je tada bo\u017eanstvena Marilyn Monroe zauzela prijestolje i <strong>oblik pje\u0161\u010danog sata se vratio.<\/strong> U \u0161ezdesetima je \u017eenskim idealima dominirala <strong>Twiggy koja je bila vrlo vitka s gotovo predpubertetskom figurom<\/strong>, a zamijenili su je supermodeli koji su <strong>bili visoki, vitki, ali i dalje \u017eenstveni<\/strong>. Tijekom devedesetih, <strong>&#8220;IN&#8221; je<\/strong> <strong>opet<\/strong> <strong>bio<\/strong> bolesno mr\u0161av izgled, a to nas vodi u dana\u0161nja vremena, gdje je za \u017eene posebno te\u0161ko. Tra\u017ee da imaju <strong>popunjene<\/strong>&nbsp;figure poput Kim Kardashian, ali i <strong>tanak struk i ravan trbuh.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To nas vra\u0107a na\u0161im profesionalnim i rekreativnim sporta\u0161icama za koje se tako\u0111er zahtijeva da izgledaju na odre\u0111eni na\u010din. <strong>Priti\u0161\u0107u ih treneri, dru\u0161tvo,<\/strong> dru\u0161tvene mre\u017ee, a oni reagiraju <strong>pretjeranom sportskom aktivno\u0161\u0107u i neadekvatnom prehranom<\/strong>, \u0161to \u010desto rezultira zdravstvenim rizicima pod nazivom \u017eenska sportska trijada, \u0161to je i tema dana\u0161njeg \u010dlanka.<\/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\/03\/MG_5239-1-1124x749.jpeg\" alt=\"\u0160to je uop\u0107e \u017eenska sportska trijada? \" class=\"wp-image-230091\" width=\"843\" height=\"562\" title=\"\u0160to je uop\u0107e \u017eenska sportska trijada? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/MG_5239-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/MG_5239-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/MG_5239-1-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/MG_5239-1-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"zenska-sportska-trijada-ima-3-vazne-znacajke\"><span class=\"ez-toc-section\" id=\"Zenska_sportska_trijada_ima_3_vazne_znacajke\"><\/span>\u017denska sportska trijada ima 3 va\u017ene zna\u010dajke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kombinacija \u017eenske sportske trijade sadr\u017ei tri simptoma koja su bliska posebno \u017eenama. To uklju\u010duje <strong>smanjenu dostupnost energije, menstrualne probleme i stanjivanje kostiju.<\/strong> Me\u0111utim, u novije vrijeme studije pokazuju da se ovaj &#8220;fenomen&#8221; obi\u010dno <strong>odnosi na sindrom relativnog deficita energije ili RED-S.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oznaka RED-S relevantnija je jer je ve\u0107ina problema koji proizlaze iz ovog sindroma pokrivena glavnim nazivnikom, naime <strong>razlikama izme\u0111u unosa i potro\u0161nje energije<\/strong> i rezultiraju\u0107e niske raspolo\u017eivosti energije. Tako\u0111er je ve\u0107 poznato da problemi s unosom energije nisu samo povlastica \u017eena, ve\u0107 i mu\u0161karaca. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"1-niska-raspolozivost-energije-ili-nizak-ili-neadekvatan-unos-energije\"><span class=\"ez-toc-section\" id=\"1_Niska_raspolozivost_energije_ili_nizak_ili_neadekvatan_unos_energije\"><\/span>1. Niska raspolo\u017eivost energije ili nizak ili neadekvatan unos energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sporta\u0161i su jedinstveni u svojim <strong>visokim prehrambenim potrebama<\/strong> koje podr\u017eavaju njihove sportske performanse, prevenciju ozljeda i, \u0161to je najva\u017enije, cjelokupno zdravlje i dobrobit. Iz tog je razloga va\u017eno da njihova <strong>prehrana bude proporcionalna optere\u0107enju treninga, ali i svakodnevnom \u017eivotu.<\/strong> Pogotovo za \u017eene koje sa svih strana \u010duju koliko bi trebale imati kila, kako bi trebale izgledati i pona\u0161ati se na vrhu svoje igre, stoga ovo mo\u017ee biti poprili\u010dan izazov. Dostupnost energije pomo\u0107i \u0107e nam prepoznati (ne)dovoljan unos energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Raspolo\u017eivost energije (RE)<\/strong> odre\u0111uje se <strong>oduzimanjem potro\u0161nje energije (PE)<\/strong> <strong>tijekom sporta od ukupnog unosa energije (UE) i dijeljenjem rezultata s koli\u010dinom MBM<\/strong> (masa bez masti &#8211; te\u017eina nakon oduzimanja kg tjelesne masti) pojedinca. To je energija koja vam ostaje kada oduzmete ono \u0161to ste potro\u0161ili na trening, a koristi se za odr\u017eavanje normalnih tjelesnih funkcija i za svakodnevne aktivnosti izvan sporta.<\/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\" id=\"vrijednosti-dostupnosti-energije-rasporeduju-se-na-sljedeci-nacin\"><strong>Vrijednosti dostupnosti energije raspore\u0111uju se na sljede\u0107i na\u010din:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vrijednost visokog rizika<\/strong> manja je od <strong>30 kcal\/kg\/MBM<\/strong><\/li><li><strong>Vrijednost tolerirana u kratkom roku<\/strong> za gubitak kilograma <strong>30 &#8211; 45 kcal\/kg\/MBM<\/strong><\/li><li><strong>Optimalna <\/strong>vrijednost je <strong>45 kcal\/kg\/MBM<\/strong><\/li><li>Za <strong>zdravo dobivanje na te\u017eini<\/strong> vrijednost je <strong>ve\u0107a od 45 kcal\/kg\/MBM<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U mu\u0161karaca je optimalna vrijednost ni\u017ea pri 40 kcal\/kg\/MBM, uglavnom zato \u0161to ne razvijaju sindrom niske dostupnosti energije tako \u010desto. Kako se odre\u0111uje dostupnost energije, najbolje ilustrira prakti\u010dni primjer. <span style=\"color: #ff6600\">[2-3]<\/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\" id=\"kako-izracunati-raspolozivost-energije\"><strong>Kako izra\u010dunati raspolo\u017eivost energije?<\/strong><\/h3>\n\n\n\n<p><strong>Primjer 1<\/strong><\/p>\n\n\n\n<p>\u017denska trka\u010dica koja trenira izdr\u017eljivost te\u0161ka 50 kg s 12 % masti (= 44 kg bez masti MBM), na treningu (tr\u010danje, 90 minuta) sagorijeva 1000 kcal, a unos energije iznosi 2300 kcal\/d.<\/p>\n\n\n\n<p>DE = UE \u2013 PE = 2300 \u2013 1000 = 1300 kcal<\/p>\n\n\n\n<p>RE\/MBM: 1300\/44 = 29.5 kcal\/kg\/MBM \u2013 <strong>vrijednost raspolo\u017eivosti energije<\/strong>, a time i ve\u0107i rizik od razvoja zdravstvenih problema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Primjer<\/strong><strong>&nbsp;2<\/strong><\/p>\n\n\n\n<p>Plesa\u010dica te\u0161ka 60 kg s 15 % masti (51 kg MBM), na treningu (ples srednjeg intenziteta, 90 minuta) sagorijeva 700 kcal, a unos energije joj iznosi 3000 kcal\/d.<\/p>\n\n\n\n<p>DE = UE \u2013 PE = 3000 \u2013 700 = 2300 kcal<\/p>\n\n\n\n<p>RE\/MBM = 2300\/51 = <strong>45 kcal\/kg\/MBM<\/strong> \u2013 <strong>optimalna raspolo\u017eivost energije<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Primjer 3<\/strong><\/p>\n\n\n\n<p>\u017dena koja voli fitness, te\u0161ka je 65 kg s 18 % masti (53 kg MBM) 3 puta tjedno radi vje\u017ebe snage i tr\u010di tri puta tjedno, sagorijeva u prosjeku 511 kcal tijekom treninga (60 minuta), a unos energije joj iznosi 2200 kcal.<\/p>\n\n\n\n<p>DE = UE \u2013 PE = 2200 &#8211; 511 = 1689 kcal<\/p>\n\n\n\n<p>RE\/MBM = 1689\/53 = <strong>31.9 kcal\/kg\/MBM &#8211; vrijednost koja bi se mogla kratkoro\u010dno tolerirati prilikom mr\u0161avljenja, ali nije optimalna za zdravlje<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako usporedimo ove tri sporta\u0161ice, <strong>prva, trka\u010dica<\/strong> s rizi\u010dnom razinom RE na kraju se mo\u017ee susresti sa \u017eenskom sportskom trijadom ili ve\u0107 imati prisutne simptome i njezino <strong>zdravlje je u opasnosti<\/strong>. Na kraju mo\u017ee do\u017eivjeti gubitak menstruacije ili osteoporozu. Kako bi optimizirala svoju vrijednost raspolo\u017eivosti energije i time pru\u017eila podr\u0161ku svojem zdravlju, trebala bi pove\u0107ati unos energije na najmanje 3000 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Druga \u017eena<\/strong> (plesa\u010dica) <strong>vjerojatno ima dovoljno energije za normalno funkcioniranje u \u017eivotu<\/strong>, a ako nastavi s trenutnim unosom, <strong>znatno \u0107e smanjiti rizik od zdravstvenih problema povezanih s trijadom<\/strong> i niskim unosom energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ljubiteljici fitnessa<\/strong> mo\u017eda nije za dlaku promakla vrijednost rizika raspolo\u017eivosti energije,<strong> ali taj unos dugoro\u010dno nije idealan za njezino zdravlje<\/strong>. Treba ga odr\u017eavati samo u kratkom roku zbog potrebe za dobro postavljenim planom mr\u0161avljenja. Trebala bi pove\u0107ati <strong>unos energije za optimalnu raspolo\u017eivost energije na 2900 kcal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28936,29089,5075,30248,30342,49804,48487,48406,39064,5951,6322,5585\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"2-neredovita-menstruacija-ili-njen-potpuni-izostanak\"><span class=\"ez-toc-section\" id=\"2_Neredovita_menstruacija_ili_njen_potpuni_izostanak\"><\/span>2. Neredovita menstruacija ili njen potpuni izostanak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gubitak menstruacije jedan je od naj\u010de\u0161\u0107ih simptoma sindroma niske raspolo\u017eivosti energije i to nije ne\u0161to \u0161to se treba olako shvatiti, jer u najgorem slu\u010daju mo\u017ee ugroziti budu\u0107u plodnost \u017eene. To se \u010desto doga\u0111a kada <strong>nakon iscrpljenja ve\u0107ine kalorija dobivenih za sport vi\u0161e ne ostaje dovoljno energije za va\u017ene tjelesne funkcije<\/strong>, a hipotalamus (\u017elijezda koja kontrolira proizvodnju hormona) ograni\u010dava ili zaustavlja proizvodnju spolnih hormona (posebno estrogena i progesteron) koji su zadu\u017eeni za regulaciju menstrualnog ciklusa. Tijelo tako \u0161tedi energiju tamo gdje mo\u017ee kako bi osiguralo postizanje najva\u017enijih funkcija povezanih s primarnim ciljem &#8211; pre\u017eivljavanjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To se ne doga\u0111a kod svih sporta\u0161a kojima prijeti niska RE, ali ako se pojavi ovaj simptom, on predstavlja <strong>zami\u0161ljeni uskli\u010dnik kao upozorenje da ne\u0161to nije u redu.<\/strong> Me\u0111utim, mo\u017eda postoji jo\u0161 jedan razlog za gubitak menstruacije, a ako se to dogodi kod djevojke ili \u017eene, svakako bi se trebala <strong>obratiti lije\u010dniku<\/strong>. Studije koje se bave gubitkom ili neredovitom menstruacijom kod \u017eena ili adolescentica pokazale su da je ovaj problem <strong>\u010de\u0161\u0107i kod sporta\u0161ica<\/strong>. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"3-smanjena-gustoca-kostiju-sto-dovodi-do-njihovog-stanjivanja\"><span class=\"ez-toc-section\" id=\"3_Smanjena_gustoca_kostiju_sto_dovodi_do_njihovog_stanjivanja\"><\/span>3. Smanjena gusto\u0107a kostiju \u0161to dovodi do njihovog stanjivanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Smanjena proizvodnja spolnih hormona<\/strong> ne samo da mo\u017ee ostaviti nered u obliku neredovitih menstruacija ili njihovog izostanka, <strong>ve\u0107 mo\u017ee i negativno utjecati na zdravlje kostiju.<\/strong> Na temelju niske proizvodnje estrogena, <strong>stanjivanje kostiju (osteoporoza) mo\u017ee se pojaviti<\/strong> kao prete\u010da \u010destih prijeloma. Uobi\u010dajena proizvodnja estrogena posebno je va\u017ena u adolescentnih djevojaka i mladih \u017eena (otprilike do 30. godine \u017eivota) jer je ko\u0161tana masa u ovom trenutku najaktivnija u tijelu. U kasnijim godinama te\u017ee je utjecati na gusto\u0107u kostiju u pozitivnom smislu. <span style=\"color: #ff6600\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1182630266-1124x749.jpg\" alt=\"Kako je osteoporoza (stanjivanje kostiju) povezana sa sportom?\" class=\"wp-image-230130\" width=\"843\" height=\"562\" title=\"Kako je osteoporoza (stanjivanje kostiju) povezana sa sportom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1182630266-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1182630266-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1182630266.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"zasto-dolazi-do-sportske-trijade-i-tko-je-najugrozeniji\"><span class=\"ez-toc-section\" id=\"Zasto_dolazi_do_sportske_trijade_i_tko_je_najugrozeniji\"><\/span><strong>Za\u0161to dolazi do sportske trijade i tko je najugro\u017eeniji?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogo je \u010dimbenika koji mogu navesti \u017eene, a ponekad i mu\u0161karce da razviju zdravstvene probleme koji su posljedica niskog unosa energije, a taj odre\u0111eni &#8220;okida\u010d&#8221; mo\u017ee biti razli\u010dit za svakog pojedinca i te\u017eak za retroaktivno otkrivanje. Me\u0111utim, <strong>glavni \u010dimbenici koji utje\u010du na \u017eene (sporta\u0161ice) nalaze se u njihovoj okolini.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To su roditelji, treneri, ostali \u010dlanovi sportskog tima, kultura, ekonomski \u010dimbenici, obrazovanje, rad i dru\u0161tvo u cjelini. <strong>Dru\u0161tvene mre\u017ee<\/strong> tako\u0111er igraju zna\u010dajnu ulogu, \u0161to mo\u017ee uvelike utjecati na percepciju vlastitog tijela i \u010desto dovesti do besmislenih usporedbi (poku\u0161avaju\u0107i izgledati poput ne\u010dijeg uzora). Tada je dovoljan mali spomen ili preporuka bilo \u010dega prethodno imenovanog i problem je stvoren.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017dene tada vr\u0161e <strong>neprimjerene modifikacije koje se \u010desto odra\u017eavaju:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>u prehrambenim navikama<\/strong> &#8211; podvrgavaju se strogim dijetama,<\/li><li><strong>u treninzima<\/strong> &#8211; rade dodatne treninge, pove\u0107avaju njihov intenzitet,<\/li><li>u <strong>mentalnom zdravlju<\/strong> &#8211; nisko samopouzdanje, pretjerana \u017eelja za vitko\u0161\u0107u.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovaj problem ne utje\u010de samo na \u017eene, ve\u0107 i na mu\u0161karce, posebno u sportovima izdr\u017eljivosti (biciklizam i drugi koje karakterizira masivna potro\u0161nja energije), u opasnosti su od RED-S sindroma, \u0161to tako\u0111er mo\u017ee rezultirati ozbiljnim zdravstvenim posljedicama. U mu\u0161karaca se sindrom niske raspolo\u017eivosti energije mo\u017ee manifestirati, naprimjer, sni\u017eavanjem razine testosterona. Ako se pitate kako se manifestira nedostatak testosterona, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/\" target=\"_blank\" aria-label=\"10 simptoma nedostatka testosterona - \u0161to ga uzrokuje i kako ga rije\u0161iti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 simptoma nedostatka testosterona &#8211; \u0161to ga uzrokuje i kako ga rije\u0161iti?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda ve\u0107 znate koji su odre\u0111eni sportski sektori ugro\u017eeni. To su svi sportovi gdje se naglasak stavlja na te\u017einu i proporcije tijela pojedinca.<\/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\" id=\"to-ukljucuje-sportove\"><strong>To uklju\u010duje sportove:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>koji imaju <strong>kategorije te\u017eine i ograni\u010denja<\/strong> (npr. borbeni sportovi),<\/li><li>kod kojih je<strong> manja te\u017eina prednost<\/strong> (npr. jahanje),<\/li><li>koji zahtijevaju <strong>malu te\u017einu<\/strong> (trka\u010dki trening izdr\u017eljivosti, biciklizam, skija\u0161ko tr\u010danje),<\/li><li>kod kojih je naglasak <strong>stavljen na izgled i estetiku<\/strong> (npr. fitness, bodybuilding, balet, gimnastika, ples, umjetni\u010dko klizanje),<\/li><li>kod kojih se koristi <strong>otkrivaju\u0107a ili pripijena sportska odje\u0107a<\/strong> (npr. odbojka na pijesku, plivanje, atletika, cheerleading).<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er je va\u017eno napomenuti da \u017eenska sportska trijada <strong>ne mora utjecati samo na profesionalne sporta\u0161ice<\/strong>, ve\u0107 i na one amatere, rekreativce koji \u010desto imaju sli\u010dne ciljeve kao profesionalci. <span style=\"color: #ff6600\">[8-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da \u017eenama i djevojkama nije lako u modernom gimnasti\u010dkom svijetu i \u010desto pate od poreme\u0107aja prehrane, svjedo\u010di i osobno iskustvo Monice M\u00ed\u010dkov\u00e9 koje je podijelila za projekt Bez fraza: <em>\u201cU timu je tada bilo dvanaest djevojaka. Sve su pro\u0161le krizu. Sve smo gladovale, a zatim se prejedale, bilo je nekoliko slu\u010dajeva anoreksije i bulimije. Nekoliko puta sam stavila prste u grlo, odmah nakon \u0161to sam jela, ali nikad nisam bila ba\u0161 dobra u povra\u0107anju. Zbog toga sam tada \u010de\u0161\u0107e uzimala laksative, pa bih se osje\u0107ala kao da sve mogu izbaciti iz svog sustava \u0161to je br\u017ee mogu\u0107e.\u201d<\/em> <span style=\"color: #ff6600\">[8-10]<\/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\/03\/iStock-1257425642-1124x749.jpg\" alt=\"Nedovoljna energija\" class=\"wp-image-230158\" width=\"843\" height=\"562\" title=\"Nedovoljna energija i gubitak menstruacije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1257425642-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1257425642-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1257425642.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"sto-se-moze-dogoditi-s-vasim-tijelom-kad-jedete-vrlo-malo-i-naporno-trenirate\"><span class=\"ez-toc-section\" id=\"Sto_se_moze_dogoditi_s_vasim_tijelom_kad_jedete_vrlo_malo_i_naporno_trenirate\"><\/span>\u0160to se mo\u017ee dogoditi s va\u0161im tijelom kad jedete vrlo malo i naporno trenirate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako su to podru\u010dja tjelesnog zdravlja, mnogi od ovih simptoma i posljedica nisu vidljivi na prvi pogled i te\u0161ko je razlu\u010diti \u0161to stoji iza njih. Me\u0111u utjecaje na nisku raspolo\u017eivost energije (RED-S) na tjelesno zdravlje ne ra\u010dunamo samo 3 gore navedena, ve\u0107 ih je mnogo vi\u0161e.<\/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\" id=\"19-primjera-negativnih-ucinaka-zenske-sportske-trijade-na-zensko-tijelo\">19 primjera negativnih u\u010dinaka \u017eenske sportske trijade na \u017eensko tijelo<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Gubitak te\u017eine,<\/li><li>kroni\u010dni umor,<\/li><li>oslabljen rast i razvoj tijela,<\/li><li>osteoporoza odnosno stanjivanje kostiju,<\/li><li>ko\u017eni problemi &#8211; naprimjer, akne,<\/li><li>gubitak kose,<\/li><li>glavobolja,<\/li><li>anemija, <\/li><li>probavni problemi &#8211; nadimanje, zatvor,<\/li><li>pove\u0107ani rizik od kardiovaskularnih bolesti povezanih s dugotrajno niskom razinom estrogena;<\/li><li>promjene u metabolizmu &#8211; usporavanje metabolizma,<\/li><li>intolerancija na hladno\u0107u,<\/li><li>poja\u010dano kvarenje zuba,<\/li><li>oslabljeni imunitet \u0161to rezultira \u010destim bolestima;<\/li><li>nepravilan menstrualni ciklus ili izostanak menstruacije,<\/li><li>\u010deste mi\u0161i\u0107no-ko\u0161tane ozljede, posebno prijelomi uslijed zamora,<\/li><li>oslabljena regeneracija i zacjeljivanje ozljeda,<\/li><li>ni\u017ee zalihe glikogena u tijelu &#8211; skladi\u0161tenje ugljikohidrata.<span style=\"color: #ff6600\"> [11-14]<\/span><\/li><\/ul>\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\" id=\"kakav-utjecaj-zenska-sportska-trijada-ima-na-psihu-i-ponasanje\"><span class=\"ez-toc-section\" id=\"Kakav_utjecaj_zenska_sportska_trijada_ima_na_psihu_i_ponasanje\"><\/span>Kakav utjecaj \u017eenska sportska trijada ima na psihu i pona\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pretjerano vje\u017ebanje, smanjeni unos hrane ili kombinacija toga dvoje \u0161to dovodi do niske raspolo\u017eivosti energije tako\u0111er mogu utjecati na mentalno zdravlje i pona\u0161anje sporta\u0161ica. Simptomi sportske trijade i RED-S vezani uz mentalno zdravlje uklju\u010duju:<\/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\" id=\"12-primjera-negativnih-utjecaja-na-mentalno-zdravlje-i-ponasanje-zena\">12 primjera negativnih utjecaja na mentalno zdravlje i pona\u0161anje \u017eena<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>pretjerana kriti\u010dnost u vezi vlastite tjelesne te\u017eine i pretjerano nezadovoljstvo svojom figurom,<\/li><li>pretjerano zanimanje za hranu i kalorije,<\/li><li>sklonost pretjeranom vje\u017ebanju,<\/li><li>sportske performanse ne odgovaraju pove\u0107anom naporu u treningu,<\/li><li>\u010deste promjene raspolo\u017eenja,<\/li><li>depresija, <\/li><li>razdra\u017eljivost,<\/li><li>pogor\u0161anje koncentracije,<\/li><li>oslabljena prosudba,<\/li><li>jesti u tajnosti ili skrivati nepojedenu hranu,<\/li><li>posjet kupaonici odmah nakon jela,<\/li><li>prekomjerna upotreba laksativa, diuretika i lijekova za mr\u0161avljenje. <span style=\"color: #ff6600\">[11-14]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/iStock-1217027916-1124x749.jpg\" alt=\"Umor\" class=\"wp-image-230144\" width=\"843\" height=\"562\" title=\"\u017denska sportska trijada: Umor, depresija ili razdra\u017eljivost.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1217027916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1217027916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/iStock-1217027916.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"zasto-je-zenska-sportska-trijada-toliko-opasna-i-zasto-bismo-o-tome-trebali-vise-razgovarati\"><span class=\"ez-toc-section\" id=\"Zasto_je_zenska_sportska_trijada_toliko_opasna_i_zasto_bismo_o_tome_trebali_vise_razgovarati\"><\/span><strong>Za\u0161to je \u017eenska sportska trijada toliko opasna i za\u0161to bismo o tome trebali vi\u0161e razgovarati?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi njezini simptomi i utjecaji mogu imati vrlo ozbiljne zdravstvene posljedice, kako kratkoro\u010dne tako i dugoro\u010dne. Na ve\u0107inu mo\u017ee<strong> izravno ili neizravno utjecati prehrana<\/strong>. Hrana i s njom povezane prehrambene navike utje\u010du na mnoge aspekte \u017eivota (tjelesno i mentalno zdravlje) i ne pru\u017eaju samo energiju za trening, ve\u0107 i za svakodnevne aktivnosti, dalje promi\u010du\u0107i pravilan tjelesni razvoj, regeneraciju, normalan rad tijela i cjelokupno zdravlje. O pravilnoj prehrani tako\u0111er mo\u017eete pro\u010ditati u \u010dlanku <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na\u017ealost, u\u010destalost \u017eenske sportske trijade<\/strong> prili\u010dno je \u010desta me\u0111u sporta\u0161icama, a izvje\u0161teno je da je <strong>50 &#8211; 60 % sporta\u0161ica<\/strong> priznalo da je iskusilo jedan ili vi\u0161e simptoma (smanjena raspolo\u017eivost energije, menstrualni problemi ili stanjivanje kostiju). S obzirom na potencijalne zdravstvene posljedice, va\u017eno je o problemu <strong>informirati i profesionalnu i rekreacijsku sportsku javnost.<\/strong> \u010cinjenica da je Me\u0111unarodni olimpijski odbor ve\u0107 komentirao RED-S i \u017eensku sportsku trijadu tako\u0111er svjedo\u010di o va\u017enosti ovog pitanja. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\" id=\"je-li-moguce-sprijeciti-pojavu-zenske-sportske-trijade\"><span class=\"ez-toc-section\" id=\"Je_li_moguce_sprijeciti_pojavu_zenske_sportske_trijade\"><\/span><strong>Je li mogu\u0107e sprije\u010diti pojavu \u017eenske sportske trijade?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"787\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-787x1124.jpg\" alt=\"Kako sprije\u010diti gubitak menstruacije zbog sporta?\" class=\"wp-image-230249\" title=\"Kako sprije\u010diti gubitak menstruacije zbog sporta?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-787x1124.jpg 787w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-280x400.jpg 280w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-1076x1536.jpg 1076w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-1434x2048.jpg 1434w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/ROKM5181-1-scaled.jpg 1793w\" sizes=\"auto, (max-width: 787px) 100vw, 787px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Da, to je svakako mogu\u0107e, <strong>educiranjem obitelji, trenera, ali i samih sporta\u0161a i \u0161irenjem svijesti \u0161iroj javnosti.<\/strong> Svatko tko radi s mladim sporta\u0161ima trebao bi biti svjestan koliki utjecaj mo\u017ee imati na njih. <strong>Umjesto stalnih kritika i strogih ograni\u010denja, treneri bi djevojkama trebali temeljito objasniti<\/strong> kako pravilno jesti, za\u0161to je va\u017ena dovoljna prehrana i da pretjerano vje\u017ebanje nije najbolji na\u010din za dobivanje trofeja iz snova.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za sporta\u0161ice tinejd\u017eerice, sve bi trebalo biti nadzirano od strane roditelja koji imaju pregled svih djetetovih aktivnosti, a ako su zabrinuti za zdravlje svog djeteta ili se boje da pristup u treniranju nije &#8220;idealan&#8221; za njihovo dijete,<strong> trebali bi se savjetovati s drugim nutricionistima, trenerima i tako\u0111er sportskim lije\u010dnicima.<\/strong> <span style=\"color: #ff6600\">[15]<\/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\" id=\"kljucne-tocke-za-prevenciju-zenske-sportske-trijade-i-red-s\"><strong>Klju\u010dne to\u010dke za prevenciju \u017eenske sportske trijade i RED-S:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>educiranje o prehrani i energetskoj raspolo\u017eivosti;<\/li><li>ni\u017ea tjelesna te\u017eina ne zna\u010di uvijek bolje performanse i ve\u0107i uspjeh,<\/li><li>sjajno sportsko pona\u0161anje ne zna\u010di uvijek da je sporta\u0161 zdrav &#8211; dugoro\u010dno, oslabljeno zdravlje obi\u010dno se pretvara u slabije performanse,<\/li><li>Multidisciplinarni tim na \u010delu s lije\u010dnikom, trenerima i ostalim \u010dlanovima tima koji okru\u017euje sporta\u0161e trebao bi se usredoto\u010diti na rano prepoznavanje simptoma niske raspolo\u017eivosti energije. <span style=\"color: #ff6600\">[16]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"tretman-sportske-trijade-je-slozen-od-cega-se-sastoji\"><span class=\"ez-toc-section\" id=\"Tretman_sportske_trijade_je_slozen_Od_cega_se_sastoji\"><\/span><strong>Tretman sportske trijade je slo\u017een. Od \u010dega se sastoji?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri razmatranju odgovaraju\u0107e terapije za sportsku trijadu ili RED-S, va\u017eno je uzeti u obzir <strong>pojedinog sporta\u0161a,<\/strong> njihove simptome i zdravstvene probleme, prisutnost bilo kakvih menstrualnih problema kod \u017eena, stvarne sportske performanse, ciljeve i druge aspekte njihova \u017eivota. Ovo je \u0161iroko pitanje koje bi trebalo <strong>rje\u0161avati iz vi\u0161e perspektiva,<\/strong> pa je multidisciplinaran pristup va\u017ean. U lije\u010denje RED-S treba biti uklju\u010den lije\u010dnik, nutricionist &#8211; po mogu\u0107nosti s naglaskom na sportsku prehranu i \u010desto uklju\u010divanje psihologa.&nbsp;<span style=\"color: #ff6600\"> [17-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to br\u017ee zapo\u010dne lije\u010denje i rje\u0161avanje ovog problema, to je bolja prognoza za oporavak. Cilj terapije je posti\u0107i <strong>optimalnu energetsku raspolo\u017eivost<\/strong> za sport i zdravlje te <strong>osigurati mogu\u0107nost bavljenja sportom i treningom na sigurnoj razini<\/strong>. <span style=\"color: #ff6600\">[17-19]<\/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\" id=\"1-prvo-i-najvaznije-neophodne-su-konzultacije-sa-strucnjakom-za-sportski-trening-i-nutricionistom\">1. Prvo i najva\u017enije, neophodne su konzultacije sa stru\u010dnjakom za sportski trening i nutricionistom<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"929\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-929x1124.jpg\" alt=\"Lije\u010denje sportske trijade i gubitka menstruacije\" class=\"wp-image-230113\" title=\"Lije\u010denje sportske trijade i gubitka menstruacije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-929x1124.jpg 929w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-331x400.jpg 331w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-1270x1536.jpg 1270w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/03\/IMG_1620-1693x2048.jpg 1693w\" sizes=\"auto, (max-width: 929px) 100vw, 929px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Prvo treba utvrditi <strong>trenutnu raspolo\u017eivost energije<\/strong> (vidi gornje primjere). Ovdje svakako vrijedi spomenuti da stabilna te\u017eina bez znakova gubitka kilograma ne zna\u010di uvijek dovoljan unos energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Smanjena raspolo\u017eivost energije utje\u010de na metabolizam i hormonalni sustav<\/strong> te je mogu\u0107e da se tijelo ve\u0107 prilagodilo niskom unosu prehrane, pa se zato te\u017eina ne mijenja.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Vrijednost od 45 kcal\/kg\/MBM dnevno preporu\u010duje se <strong>za popunjavanje tjelesnih zaliha i postavljanje odgovaraju\u0107eg unosa energije.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzultacije s nutricionistom ne bi trebale dovesti samo do <strong>odre\u0111ivanja odgovaraju\u0107eg energetskog unosa<\/strong>, ve\u0107 bi klijent trebao oti\u0107i s <strong>preporukama za odre\u0111ene izvore<\/strong> proteina, ugljikohidrata i masti te preporukama za mogu\u0107e suplemente (<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" aria-label=\"kalcij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcij<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"vitamin D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D<\/a><\/span> i ostali<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" aria-label=\"vitamini (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamini<\/a><\/span> i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" aria-label=\"minerali (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerali<\/a> <\/span>u skladu s odre\u0111enim potrebama klijenta).<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<p>Tako\u0111er je \u010desto potrebno izvr\u0161iti prilagodbe tijekom treninga, u smislu smanjenja <strong>ukupnog volumena treninga i intenziteta optere\u0107enja<\/strong>. Trener bi trebao prilagoditi trening prema trenutnim mogu\u0107nostima, potrebama i ciljevima sporta\u0161a. Sve se to mo\u017ee napraviti u konzultaciji s fizioterapeutom. <span style=\"color: #ff6600\">[17-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite pro\u010ditati vi\u0161e o prikladnom izboru vitamina, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/trebate-li-zaista-uzimati-multivitamine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Trebamo li doista uzimati multivitamine?<\/a><\/span><\/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\" id=\"2-vazno-je-usredotociti-se-na-mentalno-zdravlje\">2. Va\u017eno je usredoto\u010diti se na mentalno zdravlje<\/h3>\n\n\n\n<p>Kao \u0161to je gore prikazano u specifi\u010dnim primjerima RED-S, on mo\u017ee utjecati i na mentalno zdravlje i pona\u0161anje, pa se iz tog razloga <strong>terapija ne mo\u017ee dogoditi bez pomo\u0107i psihologa ili psihoterapeuta.<\/strong> Stru\u010dnjaci za mentalno zdravlje mogu pomo\u0107i u lije\u010denju depresije, anksioznosti ili poreme\u0107aja u prehrani. <span style=\"color: #ff6600\">[17-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite pro\u010ditati vi\u0161e o stresu i njegovom utjecaju na na\u0161e zdravlje, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" aria-label=\"Za\u0161to je stres opasan za nas i kako ga smanjiti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to je stres opasan za nas i kako ga smanjiti?<\/a><\/span><\/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\" id=\"3-potrebu-za-lijekovima-i-opcenito-lijecenje-treba-procijeniti-lijecnik\">3. Potrebu za lijekovima i op\u0107enito lije\u010denje treba procijeniti lije\u010dnik<\/h3>\n\n\n\n<p>Lije\u010dnik treba<strong> temeljito pregledati svog pacijenta<\/strong> (pregled lokomotornog sustava, rada srca, biokemijsko odre\u0111ivanje vitamina i minerala, itd.), usredoto\u010diti se na trenutne probleme i njihovo mogu\u0107e lije\u010denje lijekovima ili preinake u prehrani i treningu. A ako je potrebno, treba uputiti pacijenta na specijaliste (ortopedski kirurg, sportski lije\u010dnik itd.). <span style=\"color: #ff6600\">[17-20]<\/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\" id=\"4-lijecenje-treba-osigurati-obitelj-i-okruzenje-koje-pruza-podrsku\">4. Lije\u010denje treba osigurati obitelj i okru\u017eenje koje pru\u017ea podr\u0161ku<\/h3>\n\n\n\n<p>Obitelj, prijatelji i oni iz va\u0161eg bliskog okru\u017eenja mogu uvelike doprinijeti terapiji sportske trijade ili RED-S zahvaljuju\u0107i njihovoj emocionalnoj podr\u0161ci.<\/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\" id=\"sto-mozemo-nauciti-iz-svega\"><span class=\"ez-toc-section\" id=\"Sto_mozemo_nauciti_iz_svega\"><\/span><strong>\u0160to mo\u017eemo nau\u010diti iz svega?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017denska sportska trijada, ili u modernijem terminu &#8211; RED-S sindrom, javlja se u <strong>\u0161irokom spektru sportskih sektora koji su usredoto\u010deni na izgled, tjelesnu te\u017einu i estetiku.<\/strong> Ozbiljni zdravstveni problemi koji mogu nastati od RED-S sindroma proizlaze iz niske raspolo\u017eivosti energije. <strong>RED-S sindrom mo\u017ee se sprije\u010diti,<\/strong> osobito ako treneri, lije\u010dnici i ostali \u010dlanovi tima u okru\u017eenju sporta\u0161a budu podr\u0161ka, raspravljaju o mogu\u0107im posljedicama i preventivnim mjerama te se educiraju u ovom podru\u010dju. A ako se problem pojavi, treba ga rije\u0161iti <strong>\u0161to je br\u017ee mogu\u0107e<\/strong>, uglavnom prilago\u0111avanjem prehrane i rasporeda treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li osobnog iskustva sa sportskom trijadom i malim unosom energije tijekom sportskih aktivnosti visokog intenziteta? Ne ustru\u010davajte se podijeliti svoje iskustvo s nama i pokazati da ova tema nije tabu. Ako vam se svidio ovaj \u010dlanak, podijelite ga kako biste potaknuli \u0161irenje informacija o va\u017enoj temi, \u017eenskoj sportskoj trijadi.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u017denska sportska trijada rezultat je pretjeranog vje\u017ebanja i stroge dijete u potrazi za savr\u0161enom figurom. Rezultat mo\u017ee biti gubitak menstruacije ili stanjivanje kostiju &#8211; kako se izvu\u0107i iz ove situacije?<\/p>\n","protected":false},"author":129,"featured_media":230317,"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":[6524,6680,7478,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-236905","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-energija-hr","9":"tag-kalorije-hr","10":"tag-trening-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>Kako se boriti protiv izostanka menstruacije i drugih simptoma \u017eenske sportske trijade? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to se doga\u0111a sa \u017eenskim tijelom ako ne jedete dovoljno i bavite se intenzivnim sportom? 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To mo\u017ee rezultirati izostankom menstruacije ili stanjivanjem kostiju. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/236905","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=236905"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/236905\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/230317"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=236905"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=236905"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=236905"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=236905"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=236905"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}