{"id":247311,"date":"2021-07-30T16:40:24","date_gmt":"2021-07-30T14:40:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247311"},"modified":"2021-07-30T17:00:11","modified_gmt":"2021-07-30T15:00:11","slug":"sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/","title":{"rendered":"\u0160to se doga\u0111a s va\u0161im tijelom ako ne jedete dovoljno?"},"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\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#Sto_se_dogada_ako_jedemo_premalo_i_postanemo_sprinter_u_mrsavljenju\" title=\"\u0160to se doga\u0111a ako jedemo premalo i postanemo sprinter u mr\u0161avljenju?\">\u0160to se doga\u0111a ako jedemo premalo i postanemo sprinter u mr\u0161avljenju?<\/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\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#1_%E2%80%9EUsporeni_metabolizam%E2%80%9D\" title=\"1. \u201eUsporeni metabolizam\u201d\">1. \u201eUsporeni metabolizam\u201d<\/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\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#2_Trijada_sportasica_Povecani_rizik_od_prijeloma_menstrualnih_problema_i_niske_raspolozivosti_energije\" title=\"2. Trijada sporta\u0161ica: Pove\u0107ani rizik od prijeloma, menstrualnih problema i niske raspolo\u017eivosti energije\">2. Trijada sporta\u0161ica: Pove\u0107ani rizik od prijeloma, menstrualnih problema i niske raspolo\u017eivosti 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#3_Promjene_raspolozenja_umor_i_los_san\" title=\"3. Promjene raspolo\u017eenja, umor i lo\u0161 san\">3. Promjene raspolo\u017eenja, umor i lo\u0161 san<\/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\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#4_Glad_zudnja_za_hranom_neprestane_misli_o_hrani_i_prejedanje\" title=\"4. Glad, \u017eudnja za hranom, neprestane misli o hrani i prejedanje\">4. Glad, \u017eudnja za hranom, neprestane misli o hrani i prejedanje<\/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\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#5_Problemi_s_kosom_noktima_i_kozom\" title=\"5. Problemi s kosom, noktima i ko\u017eom\">5. Problemi s kosom, noktima i ko\u017eom<\/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\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#6_Neprestani_osjecaj_hladnoce\" title=\"6. Neprestani osje\u0107aj hladno\u0107e\">6. Neprestani osje\u0107aj hladno\u0107e<\/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\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#7_Oslabljeni_imunitet_probavni_i_kardiovaskularni_problemi\" title=\"7. Oslabljeni imunitet, probavni i kardiovaskularni problemi\">7. Oslabljeni imunitet, probavni i kardiovaskularni problemi<\/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\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#8_Mozda_cete_dozivjeti_nedostatak_esencijalnih_mikronutrijenata\" title=\"8. Mo\u017eda \u0107ete do\u017eivjeti nedostatak esencijalnih mikronutrijenata\">8. Mo\u017eda \u0107ete do\u017eivjeti nedostatak esencijalnih mikronutrijenata<\/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\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#9_Pogorsanje_hormonskog_profila_i_smanjeni_seksualni_nagon\" title=\"9. Pogor\u0161anje hormonskog profila i smanjeni seksualni nagon\">9. Pogor\u0161anje hormonskog profila i smanjeni seksualni 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#10_Oslabljene_sportske_performanse_i_regeneracija\" title=\"10. Oslabljene sportske performanse i regeneracija\">10. Oslabljene sportske performanse i 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#Savrsena_masa_ili_savrseno_tijelo_ne_postoje_svi_smo_originalni\" title=\"Savr\u0161ena masa ili savr\u0161eno tijelo ne postoje, svi smo originalni\">Savr\u0161ena masa ili savr\u0161eno tijelo ne postoje, svi 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-ako-ne-jedete-dovoljno\/#Koja_je_lekcija\" title=\"Koja je lekcija?\">Koja je lekcija?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jednostavan napor da bolje izgledate ili <strong>\u017eelja za dobro oblikovanom figurom s minimalnim udjelom masno\u0107e<\/strong> neki su od naj\u010de\u0161\u0107ih razloga za\u0161to <strong>zapo\u010dinjemo dijetu<\/strong> koja je \u010desto popra\u0107ena pakleno zahtjevnim planom tjelovje\u017ebe. Budu\u0107i da rezultate \u017eelimo vidjeti najkasnije u roku od 5 dana, po\u010dinjemo jesti samo salate s tek nekoliko mrkvi, dok treniramo \u010detiri puta tjedno i tri puta tjedno idemo na tr\u010danje. Me\u0111utim, nakon nekoliko dana mo\u017eemo se osje\u0107ati kao da <strong>ne\u0161to nije sasvim u redu<\/strong>. Nemamo dovoljno napitka za trening, osje\u0107amo se sve umornije, a tijekom dana nemogu\u0107e je usredoto\u010diti se na ne\u0161to zbog neprestanih misli o hrani. Tada se po\u010dinjemo pitati ho\u0107emo li zaista na taj na\u010din isklesati <strong>tijelo iz snova<\/strong> sli\u010dno tijelima sportskog para na naslovnici \u010dasopisa <em>Muscle &amp; Fitness.<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istina je da ne\u0107emo<\/strong> jer marljiv trening popra\u0107en slabom prehranom ne predstavlja put do uspjeha, ve\u0107 do bolnice. Ovaj i drugi sli\u010dni drasti\u010dni pristupi imaju niz negativnih u\u010dinaka na na\u0161e tijelo. <strong>Svaka stanica u na\u0161em organizmu ovisna je o energiji<\/strong>, a kada tijelo po\u010dne primati hormonalne signale da mu ponestaje hrane i energije, tijelo tu energiju po\u010dinje \u010duvati, ograni\u010davaju\u0107i tako optimalno funkcioniranje niza tjelesnih sustava \u010diji je prioritet o\u010duvanje na\u0161eg \u017eivota. U osnovi je rije\u010d o ne\u010dem sli\u010dnom poput <strong>rje\u0161avanja krize<\/strong>. Energija se jednostavno \u0161tedi gdje god se mo\u017ee u\u0161tedjeti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svakom organizmu potrebna je energija za zdravo funkcioniranje svih osnovnih tjelesnih funkcija. To nas dovodi do <strong>energetske ravnote\u017ee<\/strong> koja izra\u017eava kako se unos energije odra\u017eava na na\u0161u tjelesnu te\u017einu.<\/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>Negativna energetska bilanca<\/strong>: Stanje u kojem sagorijevamo vi\u0161e energije nego \u0161to primamo, gubimo kilograme i tjelesnu masu.<\/li><li><strong>Uravnote\u017eena energetska bilanca<\/strong>: Stanje u kojem imamo uravnote\u017eeni prosje\u010dni unos i potro\u0161nju energije i odr\u017eavamo tjelesnu te\u017einu.<\/li><li><strong>Pozitivna energetska ravnote\u017ea<\/strong>: Stanje u kojem sagorijevamo manje energije nego \u0161to je unosimo i debljamo se.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to svi mo\u017eemo pretpostaviti, <strong>nijedna krajnost nije dobra<\/strong>, pa \u010dak ni ako su negativna i pozitivna energetska bilanca previsoke. Klju\u010d pravilnog gubitka kilograma ili debljanja je unos ne\u0161to manje ili ne\u0161to vi\u0161e energije od optimalnog. <strong>To nije sprint nego maraton<\/strong>. <strong>Sprinterima u mr\u0161avljenju obi\u010dno ponestane daha<\/strong> i brzo se vra\u0107aju istim navikama. Suprotno tome, maratonci koji dosljedno rade posti\u017eu \u017eeljene rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite izra\u010dunati koji je va\u0161 idealni dnevni unos energije, na\u0161 \u0107e vam <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" class=\"ek-link\">Online kalkulator unosa energije i makronutrijenata<\/a> <\/strong><span style=\"color: #000000\">u tome pomo\u0107i.<\/span><\/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\/GT_0029____OK-1124x776.jpg\" alt=\"\u0160to je to energetska bilanca i kalorijski deficit?\" class=\"wp-image-237613\" width=\"843\" height=\"582\" title=\"\u0160to je to energetska bilanca i kalorijski deficit?\" 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=\"Sto_se_dogada_ako_jedemo_premalo_i_postanemo_sprinter_u_mrsavljenju\"><\/span>\u0160to se doga\u0111a ako jedemo premalo i postanemo sprinter u mr\u0161avljenju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako drasti\u010dno smanjimo unos energije u prehrani i redovito vje\u017ebamo, mo\u017eemo do\u0107i u <strong>stanje relativne energetske deficijencije u sportu zvane RED-S<\/strong>. Ovaj koncept pokriva \u010ditav niz doga\u0111aja, procesa i promjena koje se doga\u0111aju u na\u0161em tijelu, a koje nisu ba\u0161 ugodne ili zdrave. S fiziolo\u0161kog gledi\u0161ta mo\u017eemo uo\u010diti <strong>negativan u\u010dinak na imunolo\u0161ku funkciju<\/strong>, <strong>zdravlje kostiju ili srca<\/strong>. Me\u0111utim, nisu samo ljudi koji namjerno jedu premalo ili koji se previ\u0161e bave sportom u opasnosti, jer gotovo svaka osoba s visokom razinom potro\u0161ene energije mo\u017ee unositi manje energije nego \u0161to je potrebno. <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\u010dno je rije\u010d o sporta\u0161ima koji se natje\u010du u disciplini s <strong>visokim estetskim zahtjevima<\/strong> <strong>ili onima kod kojih manja tjelesna masa<\/strong> mo\u017ee biti konkurentska prednost. Ovaj popis uklju\u010duje, primjerice, <strong>bodybuilding i fitness<\/strong>, <strong>gimnastiku<\/strong>, <strong>balet<\/strong>, <strong>borbene sportove i sportove izdr\u017eljivosti, atletiku, jahanje i odbojku na pijesku.<\/strong> Tome dodajte, na primjer, fizi\u010dki zahtjevnu profesiju i u po\u010detku mo\u017eda uop\u0107e ne\u0107ete biti svjesni rizika koji sa sobom nosi nedovoljni unos 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\">\u0160to zna\u010di jesti vrlo 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=\"\u0160to zna\u010di jesti vrlo malo?\" class=\"wp-image-237642\" title=\"\u0160to zna\u010di jesti vrlo 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>Rizik od posljedica nedovoljnog unosa energije mo\u017eemo izra\u010dunati pomo\u0107u <strong>raspolo\u017eive energije (EA) <\/strong>koja izra\u017eava koli\u010dinu energije koja nam ostaje nakon oduzimanja energije potro\u0161ene na vje\u017ebanje. Istodobno, moramo znati masu bez masno\u0107e (FFM) da bismo je mogli izra\u010dunati, kao i postotak tjelesne masno\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Energetska dostupnost:<\/strong><\/p>\n\n\n\n<p>Ana ima 60 kilograma, 15 % tjelesne masno\u0107e (51 kg FFM), unosi 1 800 kcal i sportom sagorijeva 800 kcal dnevno.<\/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>EA = EI (unesena energija) \u2013 EEE (energija potro\u0161ena vje\u017ebanjem) = 1&nbsp;800 \u2013 800 = 1 000 kcal<\/li><li>EA\/FFM (masa bez masno\u0107e) = 1 000\/51 =&nbsp;<strong>19,6 kcal\/kg\/FFM<\/strong>&nbsp;\u2013 rizik od niske energetske raspolo\u017eivosti<\/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>Vrijednost rizika<\/strong> manja je od 30 kcal\/kg\/FFM<\/li><li>Kratkoro\u010dno <strong>tolerirana vrijednost<\/strong> za gubitak te\u017eine je 30 \u2013 45 kcal\/kg\/FFM<\/li><li><strong>Optimalna vrijednost<\/strong> za mu\u0161karce je 40 kcal\/kg\/FFM, a za \u017eene 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>Ana konzumira pribli\u017eno 1300 kalorija manje nego \u0161to bi trebala, pa joj prijeti pojava niza zdravstvenih problema, o \u010demu \u0107emo raspravljati u nastavku. Problem nedovoljnog unosa energije <strong>poga\u0111a i \u017eene i mu\u0161karce<\/strong>. Kod \u017eena, ovaj je problem posebno vidljiv zbog utjecaja energetske raspolo\u017eivosti na <strong>menstrualne probleme<\/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%9EUsporeni_metabolizam%E2%80%9D\"><\/span>1. \u201eUsporeni metabolizam\u201d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pogotovo ako unosite <strong>nedovoljnu koli\u010dinu energije dulje vrijeme ili ako ste pro\u0161li kroz niz vrlo ekstremnih dijeta,<\/strong> a tijelo vam se jo\u0161 nije oporavilo, doista mo\u017eete do\u017eivjeti ne\u0161to poput \u201e<strong>usporavanja metabolizma<\/strong>\u201d. Ovaj je pojam poznat i kao <strong>adaptivna termogeneza<\/strong> i odnosi se na ve\u0107e smanjenje proizvodnje energije nego \u0161to bismo mogli predvidjeti i izra\u010dunati na temelju tjelesne mase. <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>A do kolikog neo\u010dekivanog smanjenja proizvodnje energije mo\u017ee do\u0107i? To je odstupanje od oko <strong>10 do 15 % od izra\u010dunate pretpostavke ili oko 50 \u2013 500 kcal<\/strong>. To mo\u017eemo uo\u010diti kao niz promjena i mjera koje tijelo poduzima kako bi nas odr\u017ealo na \u017eivotu tijekom razdoblja uskra\u0107ivanja energije. Jednostavno nije mogu\u0107e nadmudriti evolucijske mehanizme pre\u017eivljavanja. <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>Daljnji napori za mr\u0161avljenjem u ovom slu\u010daju bili bi <strong>predodre\u0111eni za neuspjeh<\/strong>, stoga moramo dati vremena procesu i polako pove\u0107avati unos energije do zdravijih vrijednosti kako bismo dostigli optimalnu raspolo\u017eivost i unos energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e detalja o usporenom metabolizmu, pro\u010ditajte na\u0161 \u010dlanak<a href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>Je li va\u0161 metabolizam usporio ili je o\u0161te\u0107en? 5 savjeta za ubrzanje metabolizma.<\/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\/aBaa-_-image00042-1124x749.jpeg\" alt=\"Usporeni metabolizam tijekom mr\u0161avljenja\" class=\"wp-image-237658\" width=\"843\" height=\"562\" title=\"Usporeni metabolizam tijekom mr\u0161avljenja\" 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_Trijada_sportasica_Povecani_rizik_od_prijeloma_menstrualnih_problema_i_niske_raspolozivosti_energije\"><\/span>2. Trijada sporta\u0161ica: Pove\u0107ani rizik od prijeloma, menstrualnih problema i niske raspolo\u017eivosti energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Trijada sporta\u0161ica<\/strong> kombinacija je triju \u010dimbenika koji se istodobno javljaju u \u017eenskom tijelu u obliku <strong>menstrualnih problema, stanjivanja kostiju i niske raspolo\u017eivosti energije<\/strong> (sa ili bez dijagnosticiranih poreme\u0107aja prehrane). Ova je pojava naj\u010de\u0161\u0107a me\u0111u mladim sporta\u0161icama s malim unosom energije i velikim sportskim optere\u0107enjem. Obi\u010dno mo\u017eemo imenovati cijelo podru\u010dje fitnessa (ne samo utrke), gimnastike, umjetni\u010dkog klizanja, atletike ili sportova izdr\u017eljivosti koji doprinose ovoj pojavi. <span style=\"color: #ff6600\">[8-11]&nbsp;<\/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=\"Trijada sporta\u0161ica: Pove\u0107ani rizik od prijeloma, menstrualnih problema i niske raspolo\u017eivosti energije\" class=\"wp-image-237686\" title=\"Trijada sporta\u0161ica: Pove\u0107ani rizik od prijeloma, menstrualnih problema i niske raspolo\u017eivosti 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\">Trijada sporta\u0161ica<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Niska raspolo\u017eivost energije predstavlja prag<\/strong> <strong>od 30 kcal\/kg\/FFM <\/strong>koji dugoro\u010dno ne bi trebao dalje padati. Optimalnom vrijednosti smatra se 45 kcal\/kg\/FFM.<\/li><li><strong>Menstrualni problemi<\/strong> u obliku neredovitih ili potpuno odsutnih menstruacija.<\/li><li><strong>Smanjena gusto\u0107a kosti<\/strong> koja dovodi do stanjivanja kostiju (osteoporoza), a rezultat je pove\u0107an rizik od prijeloma (posebno stres fraktura).<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Gubitkom menstruacije, \u017eene tako\u0111er postaju neplodne<\/strong>, a mo\u017ee pro\u0107i i nekoliko godina prije nego \u0161to se sve uspje\u0161no stabilizira i vrati u normalu. <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>Prije nego \u0161to bezglavo krenete s mr\u0161avljenjem uz pomo\u0107 salata i vje\u017ebanja dva puta dnevno, razmislite koliko \u0107e vas to ko\u0161tati i kako <strong>zami\u0161ljate svoj \u017eivot za nekoliko godina<\/strong>. Mo\u017eda \u0107ete \u017eeljeti djecu, a zbog va\u0161e \u017eelje za savr\u0161enim izgledom njihov ulazak u va\u0161 \u017eivot mo\u017ee potrajati znatno du\u017ee. <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>Me\u0111utim, budite pa\u017eljivi jer nizak unos energije tako\u0111er mo\u017ee <strong>negativno utjecati na reproduktivnu funkciju kod mu\u0161karaca<\/strong>. Stoga nije dobra ideja dr\u017eati se nekog oblika dijete kada \u017eelite imati djecu. <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>Zanima li vas vi\u0161e o trijadi sporta\u0161ica? Pro\u010ditajte na\u0161 detaljni \u010dlanak o ovoj temi u<a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-boriti-protiv-izostanka-menstruacije-i-drugih-simptoma-zenske-sportske-trijade\/\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>Kako se boriti protiv izostanka menstruacije i drugih simptoma \u017eenske sportske trijade?&nbsp;<\/strong><\/span><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Promjene_raspolozenja_umor_i_los_san\"><\/span>3. Promjene raspolo\u017eenja, umor i lo\u0161 san<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda \u0107ete \u010dak biti <strong>lo\u0161ije raspolo\u017eeni<\/strong> kada imate <strong>velik kalorijski deficit<\/strong> ili ste <strong>zadnje jeli prije nekoliko sati, a ve\u0107 ste gladni.<\/strong> Jedno je istra\u017eivanje pokazalo da je 62 % adolescenata koji su klasificirani kao \u201eekstremni dijeta\u0161i\u201d do\u017eivjelo visoku razinu anksioznosti i depresije. Me\u0111utim, to tako\u0111er mo\u017ee biti povezano sa cjelokupnom negativnom percepcijom samog sebe, zbog \u010dega ljudi uglavnom pribjegavaju dijetama. Tako\u0111er, <strong>nizak unos energije utje\u010de na dopamin i serotonin,<\/strong> odnosno hormone koji utje\u010du na na\u0161e raspolo\u017eenje. <span style=\"color: #ff6600\">[16-19]&nbsp;<\/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 i ne \u010dudi \u010dinjenica da se bez dovoljnog unosa energije mo\u017eemo <strong>osje\u0107ati puno umornije<\/strong> i tijelo nas nekako motivira da se \u0161to manje kre\u0107emo i \u0161tedimo energiju. Obi\u010dno tr\u010danje stepenicama ili ranije uobi\u010dajene aktivnosti mogu se stoga \u010diniti vrhunskim sportskim postignu\u0107em.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li se ikad probudili gladni no\u0107u s kruljenjem u trbuhu? Ili su vas ovi tjelesni signali sprije\u010dili da zaspite? Nije to ni\u0161ta neobi\u010dno, ve\u0107 zapravo \u010desta manifestacija i <strong>negativan u\u010dinak niskog unosa energije na kvalitetu sna.<\/strong> Prema tome, mo\u017eemo se susresti s problemima sa <strong>spavanjem, \u010destim bu\u0111enjem tijekom no\u0107i i lo\u0161om kvalitetom sna<\/strong>, \u0161to se pak mo\u017ee manifestirati u obliku lo\u0161eg raspolo\u017eenja i tako negativno utjecati na kognitivne performanse. <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>Ako \u017eelite saznati vi\u0161e o snu, pro\u010ditajte na\u0161 \u010dlanak<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" class=\"ek-link\">Kako pobolj\u0161ati san i kako to utje\u010de na zdravlje i rast mi\u0161i\u0107a?<\/a><\/strong><\/span><\/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=\"28324,30248,9061,51652,49360,34501,37054,48406,5951,28384,31256,6322,5968,6322,34207,29089,30342,29715,41077,36253\" ><\/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\"><span class=\"ez-toc-section\" id=\"4_Glad_zudnja_za_hranom_neprestane_misli_o_hrani_i_prejedanje\"><\/span>4. Glad, \u017eudnja za hranom, neprestane misli o hrani i prejedanje<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=\"Za\u0161to uvijek razmi\u0161ljate o hrani kada ste na dijeti?\" class=\"wp-image-237879\" title=\"Za\u0161to uvijek razmi\u0161ljate o hrani kada ste na dijeti?\" 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>Jeste li se ikada na\u0161li u <strong>za\u010daranom krugu dijeta i prejedanja<\/strong> s planom da \u0107ete ponovno poku\u0161ati od ponedjeljka? \u010cinjenica da u tome niste sami mo\u017ee vas smiriti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u0161to se tijelo po\u010dinje sve glasnije \u017ealiti na hranu tijekom dijete? Nizak unos energije negativno utje\u010de na brojne 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>hormon stresa kortizol<\/strong><\/li><li><strong>hormoni gladi i sitosti (leptin i 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>\u0160to su ve\u0107a <strong>ograni\u010denja u prehrani<\/strong>, to se sna\u017enije javlja <strong>kompulzivna \u017eudnja<\/strong> za hranom i to <strong>posebno za onom visokokalori\u010dnom<\/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 zatim mo\u017ee dovesti do spomenutog ciklusa drasti\u010dne dijete tijekom radnog tjedna, a prejedanja za vrijeme vikenda, \u0161to nije ne\u0161to \u010dega bismo se trebali dr\u017eati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz mo\u017eda najpoznatijeg eksperimenta o izgladnjivanju nazvanog <em>Minnesota Starvation Experiment<\/em> koji je vodio dr. Ancel Keys na prijelazu izme\u0111u 1944. \u2013 1945. godine mo\u017eemo nau\u010diti nekoliko stvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegov eksperiment pokazuje, na primjer, da <strong>se smanjenjem unosa energije pove\u0107avaju misli o hrani tijekom dana<\/strong>, \u0161to jednostavno mo\u017ee doslovno postati sredi\u0161te na\u0161eg \u017eivota. Opet, to nije ne\u0161to \u0161to bismo trebali \u017eeljeti. <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_Problemi_s_kosom_noktima_i_kozom\"><\/span>5. Problemi s kosom, noktima i ko\u017eom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zanimljivo je da smo kao ljudi \u010desto spremni <strong>riskirati pogor\u0161anje zdravlja svoje ko\u017ee, noktiju i kose<\/strong>, \u0161to tako\u0111er na ogroman na\u010din \u0161teti na\u0161em vizualnom identitetu, a sve kako bismo postigli izgled iz snova. Kosa u malim koli\u010dinama svima prirodno otpada i to je normalna pojava. Me\u0111utim, ako na \u010detki otkrijemo pove\u0107ane koli\u010dine kose, to mo\u017ee biti signal da svojom prehranom unosimo premalo energije, proteina i specifi\u010dnih mikronutrijenata. U odnosu na zdravlje kose, noktiju i ko\u017ee zato mo\u017eemo govoriti o nedovoljnom unosu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/cink\" class=\"ek-link\">cinka<\/a><\/span>, biotina, bakra, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" class=\"ek-link\">selena<\/a><\/span>, joda, vitamina <a href=\"https:\/\/gymbeam.hr\/vitamin-a\" class=\"ek-link\">A<\/a>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamin-c\" class=\"ek-link\">C<\/a>, <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" class=\"ek-link\">D<\/a>, <\/span><a href=\"https:\/\/gymbeam.hr\/vitamin-e\" class=\"ek-link\"><span style=\"color: #ff6600\">E<\/span> <\/a>ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitamin-b\" class=\"ek-link\">B<\/a><\/span>. Dovoljan unos <a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\"><span style=\"color: #ff6600\">proteina<\/span> <\/a>i <a href=\"https:\/\/gymbeam.hr\/kolagen\" class=\"ek-link\"><span style=\"color: #ff6600\">kolagena<\/span> <\/a>posebno je va\u017ean za zdravlje ko\u017ee i utje\u010de na njezin op\u0107i izgled i zdravlje. <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>Ako \u017eelite saznati ne\u0161to vi\u0161e o kolagenu i njegovom u\u010dinku na zdravlje ko\u017ee i zglobova, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kolagen-za-zdravu-kozu-i-zglobove\/\" class=\"ek-link\">Kako odabrati najbolji kolagen za zdravu ko\u017eu i zglobove?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/vlasy-_-1124x750.jpg\" alt=\"\u0160to se doga\u0111a ako ne jedete dovoljno? Gubitak kose, pogor\u0161anje zdravlja ko\u017ee i noktiju.\" class=\"wp-image-237713\" width=\"843\" height=\"563\" title=\"\u0160to se doga\u0111a ako ne jedete dovoljno? Gubitak kose, pogor\u0161anje zdravlja ko\u017ee i noktiju.\" 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_Neprestani_osjecaj_hladnoce\"><\/span>6. Neprestani osje\u0107aj hladno\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je li vam hladno \u010dak i ljeti kada je temperatura u hladu jedva ispod 30\u00b0C? Na\u0161e tijelo <strong>prirodno stvara toplinu koja nastaje sagorijevanjem hranjivih tvari za energiju<\/strong>. Smanjenje unosa energije ide ruku pod ruku sa <strong>smanjenjem razine hormona \u0161titnja\u010de<\/strong> koji izravno regulira brzinu metabolizma i proizvodnju topline. U jednom istra\u017eivanju u kojem su sudjelovale pretile \u017eene, razina hormona \u0161titnja\u010de (trijodtironin (T3)) smanjila se za <strong>66 %<\/strong> u odnosu na po\u010detnu vrijednost nakon konzumiranja prehrane s vrlo niskim unosom energije (400 kcal\/dan). Opet, postoji izravna korelacija \u2013 \u0161to vi\u0161e energije ne unosimo, to \u0107e nam biti hladnije. <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=\"Za\u0161to vam je hladno kada ne unosite dovoljno energije?\" class=\"wp-image-237729\" width=\"843\" height=\"562\" title=\"Za\u0161to vam je hladno kada ne unosite dovoljno energije?\" 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>Terapija hladnom vodom ima pozitivan u\u010dinak i to ne samo na cirkulaciju krvi, \u0161to, u teoriji, u kontekstu pobolj\u0161anja prilagodbe na hladno\u0107u mo\u017ee pomo\u0107i u smanjenju osje\u0107aja hladno\u0107e. Saznajte vi\u0161e u \u010dlanku<a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>Kako imati sna\u017eniji imunitet zahvaljuju\u0107i terapiji hladnom vodom?<\/strong><\/span><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Oslabljeni_imunitet_probavni_i_kardiovaskularni_problemi\"><\/span>7. Oslabljeni imunitet, probavni i kardiovaskularni problemi<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=\"Kakav u\u010dinak ima mali unos hrane na imunitet?\" class=\"wp-image-237771\" title=\"Kakav u\u010dinak ima mali unos hrane na imunitet?\" 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>S malim unosom energije, tijelo \u0161tedi energiju gdje god mo\u017ee i imunolo\u0161ki sustav nije iznimka<\/strong>. Nedovoljan unos specifi\u010dnih mikronutrijenata i osnovnih gradivnih elemenata za pojedine stanice imunolo\u0161kog sustava u obliku proteina mo\u017ee dovesti do \u010de\u0161\u0107ih bolesti koje bi va\u0161e tijelo ina\u010de bilo sposobno uspje\u0161no preboljeti. <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>Ovi su mikronutrijenti, na primjer, cink, selen,<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/zeljezo\" class=\"ek-link\">\u017eeljezo<\/a><\/span>, vitamin A, C, D ili odre\u0111eni vitamini iz B skupine. <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>Ostali simptomi nedovoljnog unosa energije uklju\u010duju <strong>zatvor<\/strong>. To je vjerojatno zbog konzumiranja premale koli\u010dine hrane, no mogu\u0107e je da je opet kriv nedovoljni unos energije, \u0161to ide ruku pod ruku sa usporavanjem metaboli\u010dkih procesa zbog smanjenja koncentracije hormona \u0161titnja\u010de. Uz to, mogu se pojaviti dolje opisani probavni problemi. <span style=\"color: #ff6600\">[1-2] [30]&nbsp;<\/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\u0107ana nadutost<\/strong><\/li><li><strong>usporeno pra\u017enjenje \u017eeluca<\/strong><\/li><li><strong>smanjenje peristaltike crijeva<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak se i<strong> kardiovaskularni problemi<\/strong> poput fluktuacije krvnog tlaka, otkucaja srca i promjene lipida u krvi mogu pojaviti zbog nedovoljnog unosa energije. <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>U slu\u010daju da \u017eelite nau\u010diti kako u\u010dinkovito oja\u010dati imunolo\u0161ki sustav, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" class=\"ek-link\">15 na\u010dina za za\u0161titu imunolo\u0161kog sustava i za\u0161titu zdravlja.<\/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=\"8_Mozda_cete_dozivjeti_nedostatak_esencijalnih_mikronutrijenata\"><\/span>8. Mo\u017eda \u0107ete do\u017eivjeti nedostatak esencijalnih mikronutrijenata<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hrana nije samo izvor energije,<\/strong> ve\u0107 i dragocjenih mikronutrijenata koje trebamo redovito dobivati u prehrani kako bi na\u0161e tijelo moglo normalno funkcionirati. Smanjivanjem unosa energije smanjit \u0107e se i koli\u010dina hrane iz koje dobivamo mikronutrijente. <strong>U slu\u010daju alternativnih prehrambenih uputa, ovaj se problem mo\u017ee i pogor\u0161ati.<\/strong> Lako se mo\u017ee dogoditi da po\u010dnemo primati, na primjer, nedovoljne koli\u010dine <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" class=\"ek-link\">vitamina B12<\/a>, <a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" class=\"ek-link\">folne kiseline,<\/a><\/span> cinka, kalcija, <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\"><span style=\"color: #ff6600\">magnezija<\/span> <\/a>ili \u017eeljeza. <strong>Dugoro\u010dno nedovoljan unos \u017eeljeza<\/strong> mo\u017ee dovesti do <strong>anemije<\/strong>, posebno kod \u017eena. To mo\u017ee uzrokovati <strong>neobja\u0161njivi umor<\/strong>. Prikladna strategija za \u201eosiguranje\u201d unosa osnovnih mikronutrijenata uklju\u010duje <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/multivitamin\" class=\"ek-link\">dodatke sa multivitaminima visoke kvalitete<\/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=\"Je li mogu\u0107e nadoknaditi nedostatak minerala i vitamina tijekom dijete?\" class=\"wp-image-237798\" width=\"843\" height=\"562\" title=\"Je li mogu\u0107e nadoknaditi nedostatak minerala i vitamina tijekom dijete?\" 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_Pogorsanje_hormonskog_profila_i_smanjeni_seksualni_nagon\"><\/span>9. Pogor\u0161anje hormonskog profila i smanjeni seksualni nagon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Tijelo dinami\u010dki reagira na unos hranjivih tvari<\/strong> i \u010dini sve da bi pre\u017eivjelo, \u0161to je njegova primarna zada\u0107a. Nedostatak unosa energije dovodi do \u010ditavog <strong>niza negativnih hormonalnih promjena.<\/strong> Hormoni imaju slo\u017een u\u010dinak na tijelo djelovanjem u ciljanim tkivima. Na primjer, <strong>pove\u0107ane razine leptina i smanjene razine grelina<\/strong> zna\u010di da \u0107emo se osje\u0107ati <strong>manje sito nakon obroka i imati ve\u0107u \u017eelju za visokokalori\u010dnim obrocima<\/strong>. A kad tome dodate dugotrajno povi\u0161enu razinu kortizola koja sama po sebi ima niz negativnih u\u010dinaka na tijelo, problem je jo\u0161 ve\u0107i. Ni\u017ee koncentracije spolnih hormona tako\u0111er rezultiraju, na primjer, negativnim u\u010dincima na <strong>psihu, libido (seksualni nagon), regeneraciju ili zdravlje kostiju i gubitak menstruacije kod \u017eena<\/strong>. <span style=\"color: #ff6600\">[1-2]&nbsp;<\/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>&nbsp;kortizol i leptin<\/li><li><strong>\u2193&nbsp;<\/strong>testosteron, IGF 1, estrogen, hormoni \u0161titnja\u010de, 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>Ako vas zanima u\u010dinak testosterona i progesterona na mr\u0161avljenje, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-testosteron-i-progesteron-utjecu-na-gubitak-kilograma-i-rast-misica\/\" class=\"ek-link\">Kako testosteron i progesteron utje\u010du na gubitak kilograma i rast mi\u0161i\u0107ne 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=\"Prehrana, nizak unos energije i smanjeni seksualni nagon\" class=\"wp-image-237743\" width=\"843\" height=\"563\" title=\"Prehrana, nizak unos energije i smanjeni seksualni 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_Oslabljene_sportske_performanse_i_regeneracija\"><\/span>10. Oslabljene sportske performanse i regeneracija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodamo li svim u\u010dincima niskog unosa energije i <strong>te\u017enju za vrhunskim sportskim performansama<\/strong>, \u0161to se mo\u017eda ne o\u010dekuje samo od profesionalnih sporta\u0161a, od pojedinca se mo\u017ee o\u010dekivati da \u0107e se dr\u017eati ove razine napora. U nastavku \u0107emo detaljnije razmotriti negativne u\u010dinke niskog unosa energije na sportske performanse prema sa\u017eetom radu Me\u0111unarodnog olimpijskog odbora. <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 nizak unos energije utje\u010de na sportske performanse?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Smanjena snaga i izdr\u017eljivost<\/strong>. Kada je baterija va\u0161eg mobitela puna 30 % i \u017eelite performanse koje zahtijevaju 100 % kapaciteta baterije, baterija se s time ne mo\u017ee nositi. Za razliku od nas, mobitel se isklju\u010duje kad nema napajanja. Jednom kad smo iscrpili ograni\u010dene rezerve glikogena tijekom sportskih aktivnosti i koristimo samo \u201emasti\u201d iz masnog tkiva, imat \u0107emo pad u gotovo svim performansama.<\/li><li><strong>Smanjene zalihe glikogena<\/strong>. Zbog ograni\u010dene opskrbe energijom iz va\u0161e prehrane, posebno ugljikohidrata, postoji rizik od smanjenja opskrbe spremnom energijom u obliku glikogena za energetsko pokrivanje intenzivnih sportskih performansi.<\/li><li><strong>Pove\u0107ani rizik od ozljeda<\/strong>. U sportu je ve\u0107i rizik od o\u0161te\u0107enja mi\u0161i\u0107no-ko\u0161tanog sustava u obliku ozljeda mi\u0161i\u0107a ili stres fraktura.<\/li><li><strong>Odgo\u0111eno vrijeme reakcije<\/strong>. Sporiji odgovor na situacije u timskim sportovima ili sporiji start u atletskoj utrci nije ba\u0161 prednost.<\/li><li><strong>Smanjena sposobnost koordinacije.<\/strong> Pravilna koordinacija va\u017ena je za izvo\u0111enje pokreta u slo\u017eenim i \u010desto neo\u010dekivanim situacijama koje proizlaze iz same prirode sporta. Vje\u0161tine koordinacije ovise o aktivnosti sredi\u0161njeg \u017eiv\u010danog sustava kako bi u\u010dinkovito prenijele informacije mi\u0161i\u0107ima za izvo\u0111enje pokreta.<\/li><li><strong>Lo\u0161a koncentracija<\/strong>. Sposobnost koncentracije klju\u010dna je za ispravnu procjenu podra\u017eaja koji dolaze iz okoline. U vezi sa smanjenjem vremena reakcije, to je ve\u0107 prili\u010dno zna\u010dajan negativan utjecaj na sportske performanse.<\/li><li><strong>Oslabljena sposobnost izgradnje mi\u0161i\u0107a i gubitak mi\u0161i\u0107ne mase.<\/strong> Za rast mi\u0161i\u0107a potreban je dovoljan unos energije uz optimalan unos proteina i odgovaraju\u0107e hormonsko okru\u017eenje. \u010cak i uz smanjenu razinu testosterona i pove\u0107ane koncentracije kortizola, naru\u0161eno je optimalno hormonsko okru\u017eenje. Osobito se u kombinaciji s pretjeranim opsegom treninga mo\u017ee dogoditi i gubitak mi\u0161i\u0107ne mase, koji je, prema trenutnoj literaturi, uglavnom posljedica dugotrajno niske raspolo\u017eivosti energije koja je manja od <strong>25 kcal\/kg\/FFM<\/strong>. Ovdje tako\u0111er mo\u017eemo vidjeti zna\u010dajan negativan u\u010dinak na kardiovaskularno zdravlje i problem s mentalnim zdravljem.<span style=\"color: #ff6600\"> [33]&nbsp;<\/span><\/li><li><strong>Oslabljena regeneracija.<\/strong> \u0160to nije iznena\u0111uju\u0107e, jer nedostatak energije i nepovoljno hormonsko okru\u017eenje utje\u010de na regeneraciju koja je stoga produljena.<\/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=\"Nizak unos energije smanjuje sportske performanse i rast mi\u0161i\u0107ne mase\" class=\"wp-image-237848\" width=\"843\" height=\"563\" title=\"Nizak unos energije smanjuje sportske performanse i rast mi\u0161i\u0107ne mase\" 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=\"Savrsena_masa_ili_savrseno_tijelo_ne_postoje_svi_smo_originalni\"><\/span>Savr\u0161ena masa ili savr\u0161eno tijelo ne postoje, svi smo originalni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mislite li i dalje da vrijedi loviti savr\u0161enu figuru kroz dijetu i mahnito vje\u017ebanje? <strong>Savr\u0161enstvo za svakoga zna\u010di ne\u0161to druga\u010dije.<\/strong> Svi smo razli\u010diti na pojedine na\u010dine jer imamo razli\u010ditu visinu, strukturu kostura, duljinu nogu, ruku ili trupa. Puno je bolji na\u010din po\u0161tivati sebe, s po\u0161tovanjem se odnositi prema svom tijelu i <strong>poku\u0161ati postati najbolja verzija sebe<\/strong> i svakodnevno se kretati barem jedan milimetar prema svom cilju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smije\u0161no je tr\u010dati za najmanjim brojem na vagi, jer masa ne govori cijelu istinu. Ako \u017eelite znati za\u0161to, pro\u010ditajte na\u0161 \u010dlanak<a href=\"https:\/\/gymbeam.hr\/blog\/zasto-vam-vaga-pokazuje-veci-broj-a-nije-rijec-o-masnoci\/\" class=\"ek-link\"> <strong><span style=\"color: #ff6600\">Za\u0161to vam vaga pokazuje ve\u0107i broj, a nije rije\u010d o masno\u0107i?<\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Puno bolja strategija koja \u0107e nam pomo\u0107i da budemo zadovoljniji sobom jest <strong>nau\u010diti koje su zdravije navike<\/strong> koje mo\u017eemo svakodnevno pobolj\u0161avati i prilago\u0111avati na temelju svojih ciljeva. Ako vas ova tema vi\u0161e zanima, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/www.24sata.hr\/promo-sadrzaj\/kako-i-kada-jesti-za-mrsavljenje-bez-dijete-770815\" class=\"ek-link\">Kako i kada pravilno jesti da biste izgubili kilograme bez odlaska na dijetu?<\/a><\/span><\/strong><\/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=\"Koja_je_lekcija\"><\/span>Koja je lekcija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelimo skratiti put do figure iz snova jedu\u0107i <strong>samo salatu tri puta dnevno<\/strong> i posve\u0107uju\u0107i nekoliko sati sportskim aktivnostima svaki dan, na taj na\u010din, paradoksalno, <strong>produljujemo postupak<\/strong> i stvaramo brojne <strong>zdravstvene probleme<\/strong>. Tako se mo\u017eemo susresti sa fenomenom \u201eusporenog metabolizma\u201d, promjenama raspolo\u017eenja, umorom, neprestanom gladi, oslabljenim imunitetom i oslabljenim sportskim performansama. Dugoro\u010dno, mo\u017ee postojati pove\u0107ani rizik od <strong>stres fraktura i menstrualnih problema kod \u017eena.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nije li puno bolje <strong>jesti vi\u0161e, redovito se baviti sportom i dati cijelom procesu dovoljno vremena?<\/strong> Pri\u010dekat \u0107ete neko vrijeme za vidljive rezultate, ali \u0107e zato oni biti dugoro\u010dno odr\u017eivi i, nadasve, ne\u0107ete se suo\u010diti s pojavom niske raspolo\u017eivosti energije i zdravstvenih problema koji iz toga proizlaze.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li se ikada susreli sa zdravstvenim problemom zbog nedovoljnog unosa energije? Podijelite svoje iskustvo, savjete i trikove za uspje\u0161no mr\u0161avljenje s nama u komentarima. Ako vam se svidio \u010dlanak, promovirajte ga tako da ga podijelite kako bi va\u0161i prijatelji znali da konzumiranje nekoliko komada povr\u0107a dnevno nije dobar na\u010din za mr\u0161avljenje.<\/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.hr\/proteini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProteini\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.hr\/zdrava-hrana\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tZdrava Hrana\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>\u017delja za ljep\u0161im izgledom ili zategnutijim tijelom s minimalnim udjelom masno\u0107e neki su od naj\u010de\u0161\u0107ih razloga za\u0161to ljudi po\u010dinju vje\u017ebati i jesti male koli\u010dine hrane. Saznajte sve o u\u010dincima niskog unosa energije na va\u0161e tijelo.<\/p>\n","protected":false},"author":65,"featured_media":237572,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6524,6368,7598,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247311","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-mrsavljenje-hr","10":"tag-tezina-hr","11":"tag-zdrav-nacin-zivota-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>\u0160to se doga\u0111a s va\u0161im tijelom ako ne jedete dovoljno? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to se doga\u0111a s va\u0161im tijelom ako premalo jedete? 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