{"id":243853,"date":"2021-05-04T19:00:00","date_gmt":"2021-05-04T17:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=243853"},"modified":"2022-03-23T13:48:58","modified_gmt":"2022-03-23T12:48:58","slug":"kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/","title":{"rendered":"Kaj se zgodi z va\u0161im telesom, \u010de ne jeste dovolj?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#Kaj_se_zgodi_ce_premalo_jemo_in_postanemo_tekac_na_kratke_proge\" title=\"Kaj se zgodi, \u010de premalo jemo in postanemo teka\u010d na kratke proge?\">Kaj se zgodi, \u010de premalo jemo in postanemo teka\u010d na kratke proge?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#1_%E2%80%9CUpocasnjena_presnova%E2%80%9D\" title=\"1. &#8220;Upo\u010dasnjena presnova&#8221;\">1. &#8220;Upo\u010dasnjena presnova&#8221;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#2_Zenska_sportna_triada_Povecano_tveganje_za_zlome_menstrualne_tezave_in_nizko_razpolozljivost_energije\" title=\"2. \u017denska \u0161portna triada: Pove\u010dano tveganje za zlome, menstrualne te\u017eave in nizko razpolo\u017eljivost energije\">2. \u017denska \u0161portna triada: Pove\u010dano tveganje za zlome, menstrualne te\u017eave in nizko razpolo\u017eljivost energije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#3_Nihanje_v_razpolozenju_utrujenost_in_slab_spanec\" title=\"3. Nihanje v razpolo\u017eenju, utrujenost in slab spanec\">3. Nihanje v razpolo\u017eenju, utrujenost in slab spanec<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#4_Lakota_hrepenenje_nenehno_razmisljanje_o_hrani_in_prenajedanje\" title=\"4. Lakota, hrepenenje, nenehno razmi\u0161ljanje o hrani in prenajedanje\">4. Lakota, hrepenenje, nenehno razmi\u0161ljanje o hrani in prenajedanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#5_Tezave_z_lasmi_nohti_in_kozo\" title=\"5. Te\u017eave z lasmi, nohti in ko\u017eo\">5. Te\u017eave z lasmi, nohti in ko\u017eo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#6_Stalni_obcutek_da_nas_zebe\" title=\"6. Stalni ob\u010dutek, da nas zebe\">6. Stalni ob\u010dutek, da nas zebe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#7_Oslabljena_imunost_prebavne_in_kardiovaskularne_tezave\" title=\"7. Oslabljena imunost, prebavne in kardiovaskularne te\u017eave\">7. Oslabljena imunost, prebavne in kardiovaskularne te\u017eave<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#8_Morda_se_boste_soocili_s_pomanjkanjem_bistvenih_mikrohranil\" title=\"8. Morda se boste soo\u010dili s pomanjkanjem bistvenih mikrohranil\">8. Morda se boste soo\u010dili s pomanjkanjem bistvenih mikrohranil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#9_Poslabsanje_hormonskega_profila_in_zmanjsan_spolni_nagon\" title=\"9. Poslab\u0161anje hormonskega profila in zmanj\u0161an spolni nagon\">9. Poslab\u0161anje hormonskega profila in zmanj\u0161an spolni nagon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#10_Slabsa_sportna_uspesnost_in_regeneracija\" title=\"10. Slab\u0161a \u0161portna uspe\u0161nost in regeneracija\">10. Slab\u0161a \u0161portna uspe\u0161nost in regeneracija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#Popolna_telesna_teza_ali_popolno_telo_ne_obstaja_vsi_smo_originalni\" title=\"Popolna telesna te\u017ea ali popolno telo ne obstaja, vsi smo originalni\">Popolna telesna te\u017ea ali popolno telo ne obstaja, vsi smo originalni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ce-ne-jeste-dovolj\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ves trud, da bi izgledali dobro ali<strong> \u017eelja po dobro oblikovani postavi z minimalno koli\u010dino ma\u0161\u010dobe<\/strong>, je eden najpogostej\u0161ih razlogov, zakaj <strong>se lotimo diete<\/strong>, ki jo pogosto spremlja peklensko zahteven vadbeni na\u010drt. Ker \u017eelimo rezultate videti najpozneje v 5 dneh, za\u010dnemo jesti solato trikrat na dan, z nekaj dodanimi ko\u0161\u010dki koren\u010dka, medtem ko \u0161tirikrat na teden treniramo in trikrat na teden te\u010demo. Da, toda po nekaj dneh se nam lahko zazdi, da <strong>nekaj ni povsem v redu<\/strong>. Za trening nimamo dovolj energije, po\u010dutimo se vedno bolj utrujeni, \u010dez dan pa se zaradi nenehnih misli o hrani ne moremo osredoto\u010diti na ni\u010d drugega. Nato se za\u010dnemo spra\u0161evati, ali bomo na ta na\u010din res <strong>pri\u0161li do sanjskega telesa<\/strong>, ki smo ga videli pri \u0161portnem paru na naslovnici Muscle &amp; Fitness.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne, ne bomo<\/strong>, ker drasti\u010dno zmanj\u0161anje vnosa hrane in naporni treningi niso pot do uspeha, temve\u010d pot do bolni\u0161nice. Ta in drugi podobni drasti\u010dni pristopi imajo \u0161tevilne negativne u\u010dinke na na\u0161e telo. <strong>Vsaka celica v na\u0161em telesu je odvisna od energije<\/strong> in ko telo za\u010dne prejemati hormonske signale, da je hrani in energije malo, jo za\u010dne shranjevati in omejuje optimalno delovanje \u0161tevilnih telesnih sistemov, ki niso ravno prioriteta za ohranjanje \u017eivljenja. <strong>V bistvu gre za krizno upravljanje<\/strong>. Energija se preprosto shrani, kjer koli se lahko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsako telo potrebuje energijo za zdrav potek vseh osnovnih telesnih funkcij. To nas pripelje do <strong>energijskega ravnovesja<\/strong>, ki izra\u017ea, kako se vnos energije odra\u017ea na na\u0161i telesni te\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Negativno energijsko ravnovesje:<\/strong> Stanje, ko pokurimo ve\u010d energijo, kot jo prejmemo, shuj\u0161amo in izgubimo telesno maso.<\/li><li><strong>Uravnote\u017eeno energijsko ravnovesje:&nbsp;<\/strong>Stanje, ko sta povpre\u010dni vnos in poraba energije uravnote\u017eena in ohranjamo telesno te\u017eo.<\/li><li><strong>Pozitivno energijsko ravnovesje:<\/strong>&nbsp;Stanje, ko porabimo manj energije, kot jo vnesemo in pridobivamo telesno te\u017eo.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot lahko sklepamo, <strong>nobena skrajnost ni dobra<\/strong>, \u010detudi je negativno in pozitivno energijsko ravnovesje previsoko. Klju\u010d do pravilne izgube in pridobivanja telesne te\u017ee je prejemanje nekoliko manj ali ve\u010d energije od optimalnega vnosa le-te. <strong>To ni tek na kratke proge, to je maraton<\/strong>. <strong>Teka\u010dem na kratke proge v tem primeru zmanjka sape<\/strong> in se vrnejo k svoji obi\u010dajni rutini. Nasprotno pa maratonci z doslednim delom dosegajo \u017eelene rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izra\u010dunati, koliko energije bi morali v idealnem primeru prejeti na dan, vam bo pomagal na\u0161 <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\"Spletni kalkulator za izra\u010dun vnosa kalorij in makrohranil. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Spletni kalkulator za izra\u010dun vnosa kalorij in makrohranil<\/strong><\/span>.<\/a><\/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\/04\/GT_0029____OK-1124x776.jpg\" alt=\"Kaj sta energijsko ravnovesje in kalori\u010dni primanjkljaj?\" class=\"wp-image-237613\" width=\"843\" height=\"582\" title=\"Kaj sta energijsko ravnovesje in kalori\u010dni primanjkljaj?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-1124x776.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-400x276.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-1536x1061.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/GT_0029____OK-2048x1415.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_se_zgodi_ce_premalo_jemo_in_postanemo_tekac_na_kratke_proge\"><\/span>Kaj se zgodi, \u010de premalo jemo in postanemo teka\u010d na kratke proge?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce pretirano manj\u0161amo oskrbo z energijo v svoji prehrani in redno telovadimo, lahko pridemo do <strong>stanja relativnega pomanjkanja energije v \u0161portu (RED-S)<\/strong>. Ta koncept zajema celo vrsto dogodkov, procesov in sprememb, ki se dogajajo v na\u0161em telesu in niso preve\u010d prijetni ali zdravi. S fiziolo\u0161kega vidika lahko opazimo <strong>negativni u\u010dinek na imunsko funkcijo, zdravje kosti in srca<\/strong>. Vendar pa niso ogro\u017eeni samo ljudje, ki namerno jedo malo in pretirano telovadijo, kajti tako reko\u010d se lahko vsak \u010dlovek z visoko porabo energije &#8220;prebije&#8221; do nizkega vnosa energije. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obi\u010dajno lahko govorimo o \u0161portnikih, ki tekmujejo v disciplinah z <strong>visokimi estetskimi zahtevami, ali tistih, pri katerih je manj\u0161a telesna te\u017ea<\/strong> lahko konkuren\u010dna prednost. Ta seznam vklju\u010duje na primer <strong>bodybuilding in fitnes, gimnastiko, balet, borilne in vzdr\u017eljivostne \u0161porte, atletiko, jahanje in odbojko na mivki.<\/strong> \u010ce k temu dodamo na primer fizi\u010dno zahteven poklic, sprva morda sploh ne vemo, da nas ogro\u017ea nezadosten vnos energije.<\/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\">Kaj pomeni jesti zelo malo?<\/h3>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-749x1124.jpg\" alt=\"Kaj pomeni jesti zelo malo?\" class=\"wp-image-237642\" title=\"Kaj pomeni jesti zelo malo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/image4-2__-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Tveganje za nezadosten vnos energije lahko izra\u010dunamo z uporabo <strong>razpolo\u017eljivosti energije (RA)<\/strong>. To izra\u017ea koli\u010dino energije, ki nam ostane po tem, ko od\u0161tejemo energijo, ki smo jo porabili za vadbo. Hkrati moramo za izra\u010dun poznati telesno maso brez ma\u0161\u010dobe (FFM). Da bi jo lahko dolo\u010dili, moramo vedeti le odstotek telesne ma\u0161\u010dobe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Razpolo\u017eljivost energije:<\/strong><\/p>\n\n\n\n<p>Jana ima 60 kilogramov, 15% telesne ma\u0161\u010dobe (51 kg FFM), prejme 1.800 kcal in pri \u0161portu porabi 800 kcal na dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>RA = VE (vnos energije) \u2013 PEV (poraba energije med vadbo) = 1.800 \u2013 800 = 1.000 kcal<\/li><li>RA\/FFM (telesna masa brez ma\u0161\u010dobe) = 1.000\/51 = <strong>19,6 kcal\/kg\/FFM<\/strong> \u2013 tveganje razpolo\u017eljivosti energije<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Vrednost tveganja<\/strong> je manj\u0161a od 30 kcal\/kg\/FFM<\/li><li><strong>Kratkoro\u010dno dopu\u0161\u010dena vrednost<\/strong> za izgubo telesne te\u017ee je 30-45 kcal\/kg\/FFM<\/li><li><strong>Optimalna vrednost<\/strong> za mo\u0161ke je 40 kcal\/kg\/FFM, za \u017eenske pa 45 kcal\/kg\/FFM<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jana zau\u017eije pribli\u017eno 1.300 kalorij manj, kot bi morala, zato jo ogro\u017ea pojav \u0161tevilnih zdravstvenih te\u017eav, o katerih bomo razpravljali v nadaljevanju. Te\u017eava nezadostnega vnosa energije <strong>prizadene tako \u017eenske kot mo\u0161ke<\/strong>. Pri \u017eenskah je ta te\u017eava \u0161e posebej vidna zaradi vpliva razpolo\u017eljivosti energije na <strong>menstrualne te\u017eave<\/strong>. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%E2%80%9CUpocasnjena_presnova%E2%80%9D\"><\/span>1. &#8220;Upo\u010dasnjena presnova&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160e posebej, \u010de <strong>dalj \u010dasa u\u017eivate premalo energije ali \u010de ste v preteklosti \u017ee prestali vrsto posebej ekstremnih diet<\/strong> in si telo \u0161e ni opomoglo, lahko res opazite nekaj takega, kot je <strong>&#8220;upo\u010dasnjena presnova&#8221;<\/strong>. Ta izraz je znan tudi kot <strong>prilagodljiva termogeneza<\/strong>. Ta izraz se nana\u0161a na ve\u010dje zmanj\u0161anje porabe energije, kot bi ga lahko predvideli in izra\u010dunali na podlagi telesne te\u017ee. <span style=\"color: #ff6600\">[4-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In koliko je tega nepri\u010dakovanega zmanj\u0161anja proizvodnje energije? Gre za odstopanje v vi\u0161ini <strong>10-15% od izra\u010dunane predpostavke ali pribli\u017eno 50-500 kcal<\/strong>. Na to lahko gledamo kot na kaskado sprememb in ukrepov, ki jih telo sprejme, da ostanemo \u017eivi v obdobju pomanjkanja energije. Preprosto ne moremo premagati evolucijskih mehanizmov za pre\u017eivetje. <span style=\"color: #ff6600\">[4-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadaljnja prizadevanja za izgubo telesne te\u017ee bi bila v tem primeru nekako <strong>obsojena na neuspeh<\/strong>. Zato moramo temu postopku dati \u010das in po\u010dasi pove\u010dati vnos energije do bolj zdravih vrednosti, da bomo v obmo\u010dju optimalne razpolo\u017eljivosti in vnosa energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce bi si radi ogledali upo\u010dasnjeno presnovo od blizu, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/bi-se-lahko-vas-metabolizem-upocasnil-ali-bil-poskodovan-5-nasvetov-za-pospesitev-presnove\/\" target=\"_blank\" aria-label=\"Bi se lahko va\u0161 metabolizem upo\u010dasnil ali bil po\u0161kodovan? 5 nasvetov za pospe\u0161itev presnove. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bi se lahko va\u0161 metabolizem upo\u010dasnil ali bil po\u0161kodovan? 5 nasvetov za pospe\u0161itev presnove.<\/a><\/strong><\/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\/04\/aBaa-_-image00042-1124x749.jpeg\" alt=\"Upo\u010dasnjena presnova med huj\u0161anjem\" class=\"wp-image-237658\" width=\"843\" height=\"562\" title=\"Upo\u010dasnjena presnova med huj\u0161anjem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/aBaa-_-image00042-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Zenska_sportna_triada_Povecano_tveganje_za_zlome_menstrualne_tezave_in_nizko_razpolozljivost_energije\"><\/span>2. \u017denska \u0161portna triada: Pove\u010dano tveganje za zlome, menstrualne te\u017eave in nizko razpolo\u017eljivost energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u017denska \u0161portna triada<\/strong> je kombinacija treh so\u010dasnih dejavnikov v \u017eenskem telesu v obliki <strong>menstrualnih te\u017eav, red\u010denja kosti in nizke razpolo\u017eljivosti energije<\/strong> (z ali brez diagnosticiranih motenj hranjenja). Ta pojav je najpogostej\u0161i pri mladih \u0161portnicah z nizkim vnosom energije in velikimi \u0161portnimi obremenitvami. Re\u010demo lahko, da lahko k temu pojavu prispeva celotno podro\u010dje fitnesa, gimnastike, umetnostnega drsanja, atletike ali vzdr\u017eljivostnih \u0161portov. <span style=\"color: #ff6600\">[8-11]<\/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<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=\"747\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-747x1124.jpg\" alt=\"\u017denska \u0161portna triada: Pove\u010dano tveganje za zlome, menstrualne te\u017eave in nizko razpolo\u017eljivost energije\" class=\"wp-image-237686\" title=\"\u017denska \u0161portna triada: Pove\u010dano tveganje za zlome, menstrualne te\u017eave in nizko razpolo\u017eljivost energije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-747x1124.jpg 747w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354-1021x1536.jpg 1021w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_02354.jpg 1330w\" sizes=\"auto, (max-width: 747px) 100vw, 747px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">\u017denska \u0161portna triada<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Nizka razpolo\u017eljivost energije predstavlja prag 30 kcal\/kg\/FFM<\/strong>, ki dolgoro\u010dno ne bi smel \u0161e bolj upadati. Za optimalno vrednost se \u0161teje 45 kcal\/kg\/FFM.<\/li><li><strong>Menstrualne te\u017eave<\/strong> v obliki nerednosti ali popolne odsotnosti.<\/li><li><strong>Zmanj\u0161ana gostota kosti <\/strong>vodi v red\u010denje kosti (osteoporoza) in rezultat je ve\u010dje tveganje za zlome (zlasti utrujenost).<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z izgubo menstruacije \u017eenske izgubijo tudi plodnost<\/strong> in lahko mine kar nekaj let, preden se vse uspe\u0161no re\u0161i in normalizira. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preden se brezglavo podate na pot huj\u0161anja s solatno dieto in telovadbo dvakrat na dan, razmislite, koliko vas bo to stalo in kako <strong>si predstavljate svoje \u017eivljenje \u010dez nekaj let<\/strong>. Morda si boste \u017eeleli otroke in boste morali zaradi va\u0161e \u017eelje po popolnem videzu na njihov vstop v va\u0161e \u017eivljenje \u010dakati \u0161e kar nekaj \u010dasa. <span style=\"color: #ff6600\">[12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pozor, nizek vnos energije lahko <strong>negativno vpliva tudi na reproduktivno funkcijo mo\u0161kih<\/strong>. Zato se v primeru \u017eelje po potomstvu ni dobro dr\u017eati neke oblike diete. <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<p>Vas zanima ve\u010d o \u017eenski \u0161portni triadi? Preberite na\u0161 podroben \u010dlanek o tej temi <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-boriti-proti-odsotnosti-menstruacije-in-drugim-simptomom-zenske-sportne-triade\/\" target=\"_blank\" aria-label=\"Kako se boriti proti odsotnosti menstruacije in drugim simptomom \u017eenske \u0161portne triade? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako se boriti proti odsotnosti menstruacije in drugim simptomom \u017eenske \u0161portne triade?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nihanje_v_razpolozenju_utrujenost_in_slab_spanec\"><\/span>3. Nihanje v razpolo\u017eenju, utrujenost in slab spanec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate <strong>velik kalori\u010dni primanjkljaj<\/strong> ali pa je bil va\u0161 <strong>zadnji obrok pred ve\u010d urami in ste postali la\u010dni<\/strong>, se lahko znajdete v za\u010daranem krogu <strong>slabega razpolo\u017eenja<\/strong>. Ena \u0161tudija je pokazala, da je 62% mladostnikov, ki so bili uvr\u0161\u010deni med &#8220;dietne ekstremiste&#8221;, ob\u010dutilo visoko stopnjo tesnobe in depresije. Vendar je to lahko povezano tudi s splo\u0161no negativno samopodobo, zato se ljudje na splo\u0161no zatekajo k dietam. Prav tako <strong>nizek vnos energije vpliva na dopamin in serotonin<\/strong>, hormona, ki vplivata na na\u0161e razpolo\u017eenje. <span style=\"color: #ff6600\">[16-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda ni presenetljivo, da se lahko brez zadostnega vnosa energije <strong>po\u010dutimo veliko bolj utrujeni<\/strong> in nas telo nekako motivira, da se \u010dim manj gibljemo in var\u010dujemo z energijo.&nbsp; Preprosto tekanje po stopnicah ali prej obi\u010dajna aktivnost se tako morda zdi vrhunski dose\u017eek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se \u017ee kdaj pono\u010di zbudili s &#8220;\u0161\u010demenjem v trebuhu&#8221; in bili la\u010dni? Ali so vam ti telesni signali prepre\u010dili, da bi zaspali? To ni ni\u010d nenavadnega, je pogosta manifestacija in <strong>negativen u\u010dinek nizkega vnosa energije na kakovost spanca<\/strong>. Tako se lahko sre\u010damo s te\u017eavami, ki <strong>nam ne pustijo spati, pogostim zbujanjem sredi no\u010di in nizko kakovostjo spanca<\/strong>, kar pa se lahko ka\u017ee v slab\u0161em razpolo\u017eenju in negativnem vplivu na kognitivne sposobnosti. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o spancu, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" aria-label=\"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Lakota_hrepenenje_nenehno_razmisljanje_o_hrani_in_prenajedanje\"><\/span>4. Lakota, hrepenenje, nenehno razmi\u0161ljanje o hrani in prenajedanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-749x1124.jpg\" alt=\"Zakaj pri dieti vedno mislite na hrano?\" class=\"wp-image-237879\" title=\"Zakaj pri dieti vedno mislite na hrano?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_5315___.jpg 1400w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ste se \u017ee kdaj zna\u0161li v <strong>za\u010daranem krogu diete in prenajedanja<\/strong> z namenom, da bi v ponedeljek za\u010deli znova? Dejstvo, da niste sami, vas lahko pomiri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zakaj se telo med dieto za\u010dne vse glasneje prito\u017eevati nad hrano? Nizek vnos energije negativno vpliva na \u0161tevilne odgovorne hormone.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"is-style-default wp-block-list\"><li><strong>stresni hormon kortizol<\/strong><\/li><li><strong>hormoni lakote in sitosti (leptin in grelin)<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010dje kot so <strong>prehranske omejitve<\/strong>, mo\u010dnej\u0161e <strong>kompulzivno hrepenenje<\/strong> po hrani lahko opazimo, <strong>zlasti po visokokalori\u010dni hrani<\/strong>. <span style=\"color: #ff6600\">[21\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To lahko kasneje privede do zgoraj omenjenega cikla drasti\u010dne diete med tednom in prenajedanja med vikendom, kar pa ni nekaj, na kar bi se morali zana\u0161ati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz morda najbolj znanega eksperimenta o stradanju, ki so ga poimenovali <em>Minnesota Starvation Experiment<\/em>, ki ga je vodil dr. Ancel Keys na prelomu 1944-1945, lahko ugotovimo kar nekaj stvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegovo delo na primer ka\u017ee, da se z <strong>zmanj\u0161anjem vnosa energije, nasprotno, pove\u010dujejo misli o hrani \u010dez dan<\/strong>, kar lahko preprosto postane sredi\u0161\u010de na\u0161ega obstoja. \u0160e enkrat, to ni nekaj, kar bi si morali \u017eeleti. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tezave_z_lasmi_nohti_in_kozo\"><\/span>5. Te\u017eave z lasmi, nohti in ko\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zanimivo je, da smo kot ljudje pogosto pripravljeni <strong>tvegati poslab\u0161anje zdravja ko\u017ee, nohtov in las<\/strong>, ki tudi mo\u010dno vplivajo na na\u0161o vizualno identiteto, da bi dosegli svoj sanjski videz. Lasje v majhnih koli\u010dinah naravno izpadajo vsem nam, to je normalno. \u010ce pa jih na krta\u010di zaznamo ve\u010dje koli\u010dine, je to morda signal, da imamo v prehrani malo energije, beljakovin in dolo\u010denih mikrohranil. Pri zdravju las, nohtov in ko\u017ee lahko govorimo o nezadostnem vnosu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/cink-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\"cinka (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cinka<\/a><\/span>, biotina, bakra, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" aria-label=\"selena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">selena<\/a><\/span>, joda, vitaminov A, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/liposomski-vitamin-c-gymbeam.html\" target=\"_blank\" aria-label=\"C (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">C<\/a>, <a href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D<\/a>, <a href=\"https:\/\/gymbeam.si\/vitamin-e-60-kap-gymbeam.html\" target=\"_blank\" aria-label=\"E (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">E<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/vitamin-b-complex-forte-gymbeam.html\" target=\"_blank\" aria-label=\"vitaminov skupine B (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminov skupine B<\/a><\/span>. Zadosten vnos <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin<\/a><\/span> in <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/hidroliziran-kolagen-runcollg-gymbeam.html\" target=\"_blank\" aria-label=\"kolagena (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolagena<\/a><\/span> je \u0161e posebej pomemben za zdravje ko\u017ee in vpliva na njen splo\u0161ni videz ter zdravje. <span style=\"color: #ff6600\">[24-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o kolagenu in njegovem vplivu na zdravje ko\u017ee in sklepov, preberite \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kolagen-za-zdravo-kozo-in-sklepe\/\" target=\"_blank\" aria-label=\"Kako izbrati najbolj\u0161i kolagen za zdravo ko\u017eo in sklepe? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbrati najbolj\u0161i kolagen za zdravo ko\u017eo in sklepe?<\/a><\/strong><\/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\/04\/vlasy-_-1124x750.jpg\" alt=\"Kaj se zgodi, \u010de ne jeste dovolj? Izpadanje las, poslab\u0161anje zdravja ko\u017ee in nohtov.\" class=\"wp-image-237713\" width=\"843\" height=\"563\" title=\"Kaj se zgodi, \u010de ne jeste dovolj? Izpadanje las, poslab\u0161anje zdravja ko\u017ee in nohtov.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Stalni_obcutek_da_nas_zebe\"><\/span>6. Stalni ob\u010dutek, da nas zebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vas zebe tudi poleti, ko je temperatura v senci le malo pod 30 \u00b0C? Na\u0161e <strong>telo naravno ustvarja toploto, ki nastane z izgorevanjem hranil za energijo<\/strong>. Zmanj\u0161anje vnosa energije gre z roko v roki z <strong>zmanj\u0161anjem \u0161tevila \u0161\u010ditni\u010dnih hormonov<\/strong>, ki neposredno uravnavajo hitrost presnove in proizvodnje toplote. V eni \u0161tudiji, ki je vklju\u010devala debele \u017eenske, se je raven \u0161\u010ditni\u010dnega hormona (trijodtironin (T3)) zmanj\u0161ala za <strong>66%<\/strong> v primerjavi z izhodi\u0161\u010dem z zelo nizkokalori\u010dno prehrano (400 kcal\/dan). Spet obstaja neposredna korelacija: ve\u010d energije bomo odvzeli, bolj nas bo zeblo. <span style=\"color: #ff6600\">[28-29]<\/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\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg\" alt=\"Zakaj vas zebe, ko je va\u0161 vnos energije neustrezen?\" class=\"wp-image-237729\" width=\"843\" height=\"562\" title=\"Zakaj vas zebe, ko je va\u0161 vnos energije neustrezen?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Utrjevanje ne vpliva pozitivno le na prekrvavitev, kar teoreti\u010dno lahko v okviru izbolj\u0161anja prilagajanja mrazu prepre\u010di ob\u010dutek mraza. Ve\u010d o tem v \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\"Kako do mo\u010dnej\u0161e imunosti zahvaljujo\u010d terapiji s hladno vodo? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako do mo\u010dnej\u0161e imunosti zahvaljujo\u010d terapiji s hladno vodo?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Oslabljena_imunost_prebavne_in_kardiovaskularne_tezave\"><\/span>7. Oslabljena imunost, prebavne in kardiovaskularne te\u017eave<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-749x1124.jpg\" alt=\"Kak\u0161en u\u010dinek ima majhen vnos hrane na imunost?\" class=\"wp-image-237771\" title=\"Kak\u0161en u\u010dinek ima majhen vnos hrane na imunost?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/IMG_1789_-OK.jpg 1667w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Z nizkim vnosom energijo telo var\u010duje z energijo, kjer koli lahko, imunski sistem pa pri tem ni nobena izjema<\/strong>. Nezadosten vnos dolo\u010denih mikrohranil in osnovnih gradnikov nekaterih celic imunskega sistema v obliki <a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin<\/a> lahko privede do pogostej\u0161ih bolezni, pred katerimi bi se lahko sicer z lahkoto ubranili. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta mikrohranila vklju\u010dujejo na primer cink, selen, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\"\u017eelezo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eelezo<\/a><\/span>, vitamine A, C, D in nekatere vitamine skupine B.&nbsp;<span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi znaki nezadostnega vnosa energije vklju\u010dujejo <strong>zaprtje<\/strong>.&nbsp; Verjetno je to posledica na splo\u0161no manj\u0161e koli\u010dine hrane, vendar je mogo\u010de, da je spet kriv nezadosten vnos energije, kar gre z roko v roki z zmanj\u0161anjem presnovnih procesov zaradi zmanj\u0161anja koncentracije \u0161\u010ditni\u010dnega hormona. Poleg tega se lahko pojavijo spodaj opisane prebavne te\u017eave. <span style=\"color: #ff6600\">[1-2] [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>pove\u010dano napenjanje<\/strong><\/li><li><strong>upo\u010dasnjeno praznjenje \u017eelodca<\/strong><\/li><li><strong>zmanj\u0161anje peristaltike v \u010drevesju<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi nezadostnega vnosa energije pa se lahko pojavijo celo<strong> kardiovaskularne te\u017eave<\/strong>, kot so nihanje krvnega tlaka, sr\u010dnega utripa in spremembe lipidov v krvi. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Morda_se_boste_soocili_s_pomanjkanjem_bistvenih_mikrohranil\"><\/span>8. Morda se boste soo\u010dili s pomanjkanjem bistvenih mikrohranil<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hrana ni samo vir energije<\/strong>, temve\u010d tudi dragocenih mikrohranil, ki jih moramo redno prejemati s prehrano, da vse poteka, kot mora. Z zmanj\u0161anjem vnosa energije se bo zmanj\u0161ala tudi koli\u010dina hrane, iz katere prejemamo mikrohranila. <strong>V primeru alternativnih prehranskih usmeritev se ta te\u017eava lahko \u0161e pove\u010da<\/strong>. Lahko se zgodi, da za\u010dnemo prejemati na primer nezadostne koli\u010dine <span style=\"color: #ff6600\"><a aria-label=\"vitamina B12 (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina B12<\/a>, <a aria-label=\"folne kisline (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">folne kisline<\/a>,<\/span> cinka, kalcija, <span style=\"color: #ff6600\"><a aria-label=\"magnezija (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a><\/span> ali \u017eeleza. <strong>Nezadosten vnos \u017eeleza<\/strong> na dolgi rok lahko privede do <strong>anemije<\/strong>, zlasti pri \u017eenskah. To lahko povzrvo\u010di <strong>nepojasnjeno utrujenost<\/strong>. Primerna strategija za &#8220;zavarovanje&#8221; vnosa osnovnih mikrohranil je vklju\u010ditev <span style=\"color: #ff6600\"><a aria-label=\"dopolnjevanja z visokokakovostnimi multivitamini. (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/multivitamin-vitality-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnjevanja z visokokakovostnimi multivitamini.<\/a> [31\u201332]<\/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\/04\/6___-1124x749.jpg\" alt=\"Ali je mogo\u010de med dieto nadomestiti pomanjkanje mineralov in vitaminov?\" class=\"wp-image-237798\" width=\"843\" height=\"562\" title=\"Ali je mogo\u010de med dieto nadomestiti pomanjkanje mineralov in vitaminov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/6___-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Poslabsanje_hormonskega_profila_in_zmanjsan_spolni_nagon\"><\/span>9. Poslab\u0161anje hormonskega profila in zmanj\u0161an spolni nagon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Telo se dinami\u010dno odziva na vnos hranil<\/strong> in naredi vse, da pre\u017eivi, kar je njegova glavna naloga. Pomanjkanje vnosa energije vodi do cele <strong>kaskade negativnih hormonskih sprememb<\/strong>. Hormoni imajo zapleten u\u010dinek na telo z delovanjem v ciljnih tkivih. Na primer konstelacija <strong>pove\u010dane ravni leptina in zmanj\u0161anje ravni grelina<\/strong> pomeni, da se bomo po obroku <strong>po\u010dutili manj siti in bolj bomo hrepeneli po visokokalori\u010dnih obrokih<\/strong>. In ko dodate dolgotrajno povi\u0161ano raven kortizola, ki ima sam po sebi negativne u\u010dinke na telo, je te\u017eava \u0161e toliko ve\u010dja. Ni\u017eje koncentracije spolnih hormonov imajo na primer tudi <strong>negativne u\u010dinke na psiho, libido (spolni nagon), regeneracijo ali zdravje kosti in izgubo menstruacije pri \u017eenskah.<\/strong> <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u2191<\/strong> Kortizol in leptin<\/li><li><strong>\u2193 <\/strong>Testosteron, IGF 1, estrogen, \u0161\u010ditni\u010dni hormoni, grelin, peptid YY<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V primeru, da vas zanima u\u010dinek testosterona in progesterona na huj\u0161anje, preberite \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-vplivata-testosteron-in-progesteron-na-hujsanje-in-povecanje-misicne-mase\/\" target=\"_blank\" aria-label=\"Kako vplivata testosteron in progesteron na huj\u0161anje in pove\u010danje mi\u0161i\u010dne mase? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako vplivata testosteron in progesteron na huj\u0161anje in pove\u010danje mi\u0161i\u010dne mase?<\/a><\/strong><\/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\/04\/iStock-1193250035-_-OK-1124x750.jpg\" alt=\"Dieta, nizek vnos energije in zmanj\u0161an spolni nagon\" class=\"wp-image-237743\" width=\"843\" height=\"563\" title=\"Dieta, nizek vnos energije in zmanj\u0161an spolni nagon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1193250035-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Slabsa_sportna_uspesnost_in_regeneracija\"><\/span>10. Slab\u0161a \u0161portna uspe\u0161nost in regeneracija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce k vsem u\u010dinkom nizkega vnosa energije dodamo \u0161e <strong>lov na vrhunsko \u0161portno uspe\u0161nost<\/strong>, ki morda ni edina prednost poklicnih \u0161portnikov, lahko pri\u010dakujemo, da <strong>se bomo dr\u017eali samo te stopnje truda<\/strong>. V nadaljevanju bomo podrobneje obravnavali negativno prizadete vidike \u0161portne uspe\u0161nosti v skladu s povzetkom dela Mednarodnega olimpijskega komiteja. <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako nizek vnos energije vpliva na \u0161portno uspe\u0161nost?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Zmanj\u0161ana mo\u010d in vzdr\u017eljivost.<\/strong> \u010ce \u017eelite zmogljivost telefona, ki zahteva 100% napolnjenost baterije, na zaslonu pa zagledate le 30% baterije, od va\u0161ega telefona seveda ne morete zahtevati \u010dude\u017eev. Za razliko od nas se telefon izklopi, ko nima ve\u010d energije. Ko bomo med \u0161portno aktivnostjo iz\u010drpali omejene zaloge glikogena in izkoristili &#8220;ma\u0161\u010dobe&#8221; iz ma\u0161\u010dobnega tkiva, bomo do\u017eiveli padec zmogljivosti v vsem, kar bomo po\u010deli.<\/li><li><strong>Zmanj\u0161anje zalog glikogena.<\/strong> Zaradi omejene oskrbe z energijo iz va\u0161e prehrane, zlasti iz ogljikovih hidratov, obstaja nevarnost zmanj\u0161anja zaloge pripravljene energije v obliki glikogena, ki jo potrebujemo za energijsko pokritost intenzivnih \u0161portnih aktivnosti.<\/li><li><strong>Pove\u010dano tveganje za po\u0161kodbe.<\/strong> V \u0161portu obstaja ve\u010dje tveganje za mi\u0161i\u010dno-skeletne po\u0161kodbe v obliki po\u0161kodb mi\u0161ic ali zlomov.<\/li><li><strong>Zakasnjen reakcijski \u010das.<\/strong> Po\u010dasnej\u0161i odziv na igralne situacije v skupinskih \u0161portih ali po\u010dasnej\u0161i start na atletski progi ni ravno prednost.<\/li><li><strong>Zmanj\u0161ana koordinacijska sposobnost.<\/strong> Pravilna koordinacija je pomembna za izvajanje gibov v zapletenih in pogosto nepri\u010dakovanih situacijah, ki izhajajo iz narave \u0161porta. Koordinacijske sposobnosti so odvisne od aktivnosti centralnega \u017eiv\u010dnega sistema za u\u010dinkovito prena\u0161anje informacij v mi\u0161ice za izvajanje gibov.<\/li><li><strong>Slaba koncentracija.<\/strong> Sposobnost koncentracije je klju\u010dnega pomena za pravilno oceno dra\u017eljajev, ki prihajajo iz zunanjega okolja. V povezavi s skraj\u0161anjem reakcijskega \u010dasa je to \u017ee dokaj pomemben negativen vpliv na \u0161portno uspe\u0161nost.<\/li><li><strong>Od poslab\u0161anja sposobnosti gradnje mi\u0161ic do izgube mi\u0161i\u010dne mase.<\/strong>&nbsp; Za rast mi\u0161ic je potreben zadosten vnos energije, optimalni vnos beljakovin in primerno hormonsko okolje. Optimalno hormonsko okolje je okrnjeno tudi z zmanj\u0161ano koncentracijo testosterona in povi\u0161animi koncentracijami kortizola. Zlasti v kombinaciji s prekomernim obsegom treningov lahko pride do izgube mi\u0161i\u010dne mase, ki se po mnenju sodobne literature pojavlja predvsem pri dolgoro\u010dni nizki razpolo\u017eljivosti energije, ki je manj\u0161a od <strong>25 kcal\/kg\/FFM<\/strong>. Tu lahko opazimo tudi pomemben negativni u\u010dinek na zdravje srca in o\u017eilja ter du\u0161evne te\u017eave. <span style=\"color: #ff6600\">[33]<\/span><\/li><li><strong>Poslab\u0161ana regeneracija.<\/strong> Ni presenetljivo, da je zaradi pomanjkanja energije in neugodnega hormonskega okolja prizadeta tudi regeneracija, ki je zaradi tega podalj\u0161ana.<\/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\/04\/DSC02002-_-OK-1124x751.jpg\" alt=\"Nizek vnos energije zmanj\u0161uje \u0161portno uspe\u0161nost in rast mi\u0161ic\" class=\"wp-image-237848\" width=\"843\" height=\"563\" title=\"Nizek vnos energije zmanj\u0161uje \u0161portno uspe\u0161nost in rast mi\u0161ic\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC02002-_-OK-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Popolna_telesna_teza_ali_popolno_telo_ne_obstaja_vsi_smo_originalni\"><\/span>Popolna telesna te\u017ea ali popolno telo ne obstaja, vsi smo originalni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali \u0161e vedno menite, da je vredno loviti popolno postavo s pomo\u010djo diete in blazne vadbe? <strong>Popolnost za vsakega pomeni nekaj drugega<\/strong>. Vsi smo nekako druga\u010dni, ker imamo razli\u010dno vi\u0161ino, zgradbo okostja, dol\u017eino nog, rok ali trupa. Veliko bolj\u0161i na\u010din je, da se spo\u0161tujete, s svojim telesom ravnate spo\u0161tljivo in <strong>posku\u0161ate postati najbolj\u0161a razli\u010dica sebe<\/strong> in se vsak dan vsaj za en milimeter pribli\u017eate svojemu cilju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sme\u0161no je loviti najni\u017ejo \u0161tevilko na tehtnici, saj te\u017ea ne pove celotne resnice. \u010ce bi si to temo radi ogledali od blizu, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\"Zakaj tehtnica ka\u017ee ve\u010dje \u0161tevilke in to ni Vse ma\u0161\u010doba? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj tehtnica ka\u017ee ve\u010dje \u0161tevilke in to ni Vse ma\u0161\u010doba?<\/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>Veliko bolj\u0161a strategija, ki nam bo pomagala, da bomo bolj zadovoljni s seboj, je, da <strong>se nau\u010dimo bolj zdravih navad<\/strong>, ki jih lahko vsak dan izbolj\u0161ujemo in prilagajamo glede na svoje cilje. \u010ce bi radi izvedeli ve\u010d o tej temi, preberite na\u0161 \u010dlanek<span style=\"color: #ff6600\"> <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-in-kdaj-jesti-zdravo-da-shujsate-brez-diete\/\" target=\"_blank\" aria-label=\"Kako in kdaj jesti zdravo, da shuj\u0161ate brez diete? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako in kdaj jesti zdravo, da shuj\u0161ate brez diete?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelimo skraj\u0161ati pot do sanjske postave tako, da <strong>trikrat na dan jemo solato<\/strong> in vsak dan <strong>nekaj ur namenimo \u0161portu<\/strong>, paradoksalno <strong>podalj\u0161ujemo ta proces<\/strong> in tako ustvarjamo \u0161tevilne <strong>zdravstvene te\u017eave<\/strong>. Tako se lahko sre\u010damo s pojavom &#8220;po\u010dasne presnove&#8221;, nihanjem razpolo\u017eenja, utrujenostjo, nenehno lakoto, oslabljeno imunostjo in slab\u0161o \u0161portno uspe\u0161nostjo.&nbsp; Dolgoro\u010dno se lahko pove\u010da zlasti tveganje za <strong>zlome zaradi utrujenosti in menstrualne te\u017eave pri \u017eenskah<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ni bolje <strong>jesti ve\u010d, se redno ukvarjati s \u0161portom in dati celotnemu procesu dovolj \u010dasa?<\/strong> Nekaj \u010dasa boste morali po\u010dakati na rezultate, vendar bodo dolgoro\u010dni, predvsem pa se ne boste soo\u010dali s pojavom nizke razpolo\u017eljivosti energije in s tem povezanimi zdravstvenimi te\u017eavami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste \u017ee kdaj naleteli na zdravstvene te\u017eave zaradi premajhnega vnosa energije? V komentarjih z nami delite svoje izku\u0161nje, nasvete in namige za uspe\u0161no huj\u0161anje. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga podprite tako, da ga delite in poskrbite, da bodo tudi va\u0161i prijatelji vedeli, da u\u017eivanje nekaj ko\u0161\u010dkov zelenjave na dan ni pravi na\u010din za izgubo telesne te\u017ee.<\/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-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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Posku\u0161ati izgledati dobro ali \u017eeleti imeti napeto telo z minimalno koli\u010dino ma\u0161\u010dobe, je eden najpogostej\u0161ih razlogov, zakaj ljudje za\u010dnejo manj jesti in ve\u010d telovaditi. Spoznajte u\u010dinke nizkega vnosa energije na va\u0161e telo.<\/p>\n","protected":false},"author":65,"featured_media":237581,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6531,6375,7605,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-243853","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-energija-sl","9":"tag-hujsanje","10":"tag-teza","11":"tag-zdrav-zivljenjski-slog","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>Kaj se zgodi z va\u0161im telesom, \u010de ne jeste dovolj? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj se zgodi z va\u0161im telesom, \u010de premalo jeste? 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