{"id":251123,"date":"2021-05-03T15:36:30","date_gmt":"2021-05-03T13:36:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251123"},"modified":"2023-03-15T11:22:06","modified_gmt":"2023-03-15T10:22:06","slug":"preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/","title":{"rendered":"Pre\u010do ste st\u00e1le unaven\u00ed? 7 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a ich rie\u0161enia"},"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.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/#1_Zle_sa_stravujete\" title=\"1. Zle sa stravujete\">1. Zle sa stravujete<\/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.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/#2_Mate_nedostatok_alebo_naopak_nadbytok_pohybu\" title=\"2. M\u00e1te nedostatok alebo naopak, nadbytok pohybu\">2. M\u00e1te nedostatok alebo naopak, nadbytok pohybu<\/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.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/#3_Neviete_planovat\" title=\"3. Neviete pl\u00e1nova\u0165&nbsp;\">3. Neviete pl\u00e1nova\u0165&nbsp;<\/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.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/#4_Zle_spite\" title=\"4. Zle sp\u00edte\">4. Zle sp\u00edte<\/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.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/#5_Mate_nedostatok_vitaminov_ci_mineralnych_latok\" title=\"5. M\u00e1te nedostatok vitam\u00ednov \u010di miner\u00e1lnych l\u00e1tok&nbsp;\">5. M\u00e1te nedostatok vitam\u00ednov \u010di miner\u00e1lnych l\u00e1tok&nbsp;<\/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.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/#6_Ovplyvnuje_vas_pocasie\" title=\"6. Ovplyv\u0148uje v\u00e1s po\u010dasie\">6. Ovplyv\u0148uje v\u00e1s po\u010dasie<\/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.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/#7_Ste_chronicky_chori\" title=\"7. Ste chronicky chor\u00ed\">7. Ste chronicky chor\u00ed<\/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.sk\/blog\/preco-ste-stale-unaveni-7-najcastejsich-pricin-a-ich-riesenia\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?&nbsp;\">\u010co si z toho vzia\u0165?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prich\u00e1dzate domov z pr\u00e1ce pravidelne s pocitom, \u017ee u\u017e nem\u00e1te na ni\u010d silu a upratovanie alebo cvi\u010denie sa jav\u00ed ako sci-fi? Alebo sa bez energie bud\u00fate hne\u010f r\u00e1no? Nie ste sami. Podobn\u00fd pocit u\u017e za\u017eil asi ka\u017ed\u00fd. Ale nie je \u00fanava ako \u00fanava. Je rozdiel, \u010di ju poci\u0165ujete po n\u00e1ro\u010dnom silovom tr\u00e9ningu, kde ste sa nadv\u00edhali nieko\u013ek\u00fdch ton \u017eeleza alebo <strong>prich\u00e1dza pravidelne a vy v\u00f4bec netu\u0161\u00edte, pre\u010do je to tak<\/strong>.<\/p>\n\n\n\n<p>V dne\u0161nom \u010dl\u00e1nku si preto rozoberieme <strong>7 naj\u010dastej\u0161\u00edch pr\u00ed\u010din \u00fanavy a prezrad\u00edme v\u00e1m, ako s nimi bojova\u0165<\/strong>, aby ste boli op\u00e4\u0165 pln\u00ed energie a chuti do \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-zle-sa-stravujete\"><span class=\"ez-toc-section\" id=\"1_Zle_sa_stravujete\"><\/span>1. Zle sa stravujete<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To, \u010do jete, z\u00e1sadne ovplyv\u0148uje, ako sa c\u00edtite. Je to ako s autom. Nem\u00f4\u017eete \u010daka\u0165, \u017ee bude fungova\u0165, ako m\u00e1, ke\u010f ho budete \u201ek\u0155mi\u0165\u201c nekvalitn\u00fdm palivom. Ak budete svoj jed\u00e1lni\u010dek stava\u0165 na <strong>vysoko priemyselne spracovanom jedle<\/strong>, dostanete do seba potravu, ktor\u00e1 m\u00e1 vysok\u00fa energetick\u00fa denzitu a naopak, n\u00edzku nutri\u010dn\u00fa denzitu. Ako to ch\u00e1pa\u0165? V praxi to znamen\u00e1, \u017ee do seba t\u00fdmito jedlami dostanete <strong>v pomerne malom objeme ve\u013ea kal\u00f3ri\u00ed, <\/strong>ktor\u00e9 navy\u0161e poch\u00e1dzaj\u00fa z cukru, rafinovan\u00fdch sacharidov a nekvalitn\u00fdch tukov. Tak\u017ee nie je \u010do \u013eutova\u0165. Zvy\u010dajne obsahuj\u00fa relat\u00edvne m\u00e1lo vl\u00e1kniny a<strong> mikro\u017eiv\u00edn<\/strong>, ako s\u00fa napr\u00edklad vitam\u00edny \u010di miner\u00e1lne l\u00e1tky. Ich nedostatok potom m\u00f4\u017ee op\u00e4\u0165 s\u00favisie\u0165 s \u00fanavou, rovnako aj obezita, ktor\u00e1 u \u013eud\u00ed konzumuj\u00facich tento typ potravy nie je ni\u010d\u00edm v\u00fdnimo\u010dn\u00fdm. Ultraspracovan\u00e9 potraviny bohat\u00e9 na cukor a tuk toti\u017e najviac stimuluj\u00fa centrum odmien v mozgu. \u013dahko sa ich tak prejete, \u010do m\u00f4\u017ee vies\u0165 k spom\u00ednan\u00e9mu priberaniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hovor\u00edte si, \u017ee toto rozhodne nie je v\u00e1\u0161 pr\u00edpad, preto\u017ee<strong> jete preva\u017ene zdrav\u00e9 potraviny<\/strong>? Ak ste citlivej\u0161\u00ed na sacharidy, je mo\u017en\u00e9, \u017ee sa \u00fanave po jedle nevyhnete ani v pr\u00edpade, \u017ee jete zdrav\u00e9 potraviny. Ke\u010f si k ra\u0148ajk\u00e1m doprajete poriadnu n\u00e1lo\u017e <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/instantna-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ovsen\u00fdch vlo\u010diek<\/a>, m\u00f4\u017ee d\u00f4js\u0165 k v\u00e4\u010d\u0161iemu vyl\u00fa\u010deniu inzul\u00ednu a t\u00fdm aj <strong>k prudk\u00e9mu poklesu glyk\u00e9mie, \u010do zapr\u00ed\u010din\u00ed \u00fanavu<\/strong>. Toto vyl\u00fa\u010denie inzul\u00ednu m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee sa do mozgu vo v\u00e4\u010d\u0161ej miere dostane tryptof\u00e1n. Ten ovplyv\u0148uje tvorbu horm\u00f3nov seroton\u00ednu a melaton\u00ednu, ktor\u00e9 op\u00e4\u0165 m\u00f4\u017eu s\u00favisie\u0165 so vznikom \u00fanavy. \u017dia\u013e, nepom\u00f4\u017eete si ani v pr\u00edpade, \u017ee sa rozhodnete vo svojom jedle nahradi\u0165 sacharidy tukom. T\u00e1to makro\u017eivina sa toti\u017e <strong>najdlh\u0161ie tr\u00e1vi, \u010do m\u00f4\u017ee sp\u00f4sobi\u0165 pocit \u0165a\u017eoby a plnosti<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o tom, ako sa vyhn\u00fa\u0165 \u00fatlmu po jedle, nemal by v\u00e1m unikn\u00fa\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-mate-utlm-po-jedle-a-ako-sa-mu-vyhnut\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do m\u00e1te \u00fatlm po jedle a ako sa mu vyhn\u00fa\u0165?<\/strong><\/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\/iStock-1159994566-1124x749.jpg\" alt=\"Ako sa vyhn\u00fa\u0165 \u00fatlmu po jedle\" class=\"wp-image-248903\" width=\"843\" height=\"562\" title=\"Ako sa vyhn\u00fa\u0165 \u00fatlmu po jedle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"unava-moze-suvisiet-aj-s-intoleranciou-alebo-velkostou-porcie\">\u00danava m\u00f4\u017ee s\u00favisie\u0165 aj s intoleranciou alebo ve\u013ekos\u0165ou porcie<\/h3>\n\n\n\n<p>Nedostatok energie po jedle m\u00f4\u017ee okrem vy\u0161\u0161ie spom\u00ednan\u00fdch d\u00f4vodov sp\u00f4sobova\u0165 tie\u017e konkr\u00e9tna potravina, a to najm\u00e4 v pr\u00edpade jej intolerancie. \u00danava \u010dasto tr\u00e1pi \u013eud\u00ed, ktor\u00ed<strong> trpia nezn\u00e1\u0161anlivos\u0165ou lepku alebo celiakiou<\/strong>. S diagnostikou tohto probl\u00e9mu m\u00f4\u017ee okrem lek\u00e1ra pom\u00f4c\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/domaci-test-neznasanlivost-lepku-veroval.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">samodiagnostick\u00fd test<\/a>, ktor\u00fd dok\u00e1\u017ee odhali\u0165 aj spr\u00e1vne dodr\u017eiavanie bezlepkovej di\u00e9ty. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem ve\u013ek\u00fdch porci\u00ed v\u0161ak nesmieme zabudn\u00fa\u0165 ani na<strong> pr\u00edli\u0161 mal\u00e9 porcie<\/strong>, ktor\u00e9 m\u00f4\u017eu op\u00e4\u0165 vies\u0165 k \u00fanave. \u010casto sa tento stav objavuje u \u013eud\u00ed, ktor\u00ed sa rozhodn\u00fa schudn\u00fa\u0165 a nastolia si pr\u00edli\u0161 ve\u013ek\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"kalorick\u00fd deficit (opens in a new tab)\">kalorick\u00fd deficit<\/a>. Ten potom <strong>sp\u00f4sob\u00ed nedostatok energie na be\u017en\u00e9 denn\u00e9 aktivity<\/strong>. Vo fin\u00e1le m\u00f4\u017ee ma\u0165 toto obmedzovanie sa v jedle omnoho v\u00e1\u017enej\u0161ie n\u00e1sledky, s ktor\u00fdmi v\u00e1s zozn\u00e1mi \u010dl\u00e1nok venuj\u00faci sa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-bojovat-so-stratou-menstruacie-a-dalsimi-priznakmi-zenskej-atletickej-triady\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017eenskej atletickej tri\u00e1de<\/a>. Aby ste sa t\u00fdmto probl\u00e9mom vyhli a napriek tomu sa v\u00e1m darilo schudn\u00fa\u0165, odpor\u00fa\u010dame vyu\u017ei\u0165 na\u0161u <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kalkula\u010dku energetick\u00e9ho pr\u00edjmu<\/strong><\/a>, ktor\u00e1 v\u00e1m s v\u00fdpo\u010dtom kal\u00f3ri\u00ed aj makro\u017eiv\u00edn pom\u00f4\u017ee.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/4xPuKrT2YBFpO7LzwSnL63VbryQl57ZzlwBsh0rlEDSTCYDW-JrouY3a5ootcQia53joWRon8ydhC6ipea_8OQQRCegYprs1qMVTt6aGh4EJfl4DM35uryYTzCuCHHwKEII89bx9\" alt=\"Ako sa stravova\u0165 zdravo\" title=\"Ako sa stravova\u0165 zdravo\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Nemenej d\u00f4le\u017eit\u00fdmi s\u00fa tie\u017e pitn\u00fd re\u017eim a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>dostato\u010dn\u00e1 hydrat\u00e1cia<\/strong><\/a>. U dospel\u00e9ho \u010dloveka tvor\u00ed voda 55 \u2013 70 % telesnej hmotnosti a <strong>\u00fanava je len jedn\u00fdm z mnoh\u00fdch pr\u00edznakov dehydrat\u00e1cie. <\/strong>Denn\u00fd pr\u00edjem tekut\u00edn by sa mal pohybova\u0165 pribli\u017ene medzi <strong>30 \u2013 45 ml<\/strong> na kilogram telesnej hmotnosti. Cez hor\u00face letn\u00e9 dni a pri \u0161portov\u00fdch aktivit\u00e1ch sa m\u00f4\u017ee celkov\u00e1 potreba tekut\u00edn e\u0161te zv\u00fd\u0161i\u0165, tak na to berte oh\u013ead. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"riesenie-problemov-so-stravou\">Rie\u0161enie probl\u00e9mov so stravou<\/h3>\n\n\n\n<p>Dohliadajte na to, aby bolo vo va\u0161om jed\u00e1lni\u010dku <strong>\u010do najmen\u0161ie mno\u017estvo ultraspracovan\u00fdch potrav\u00edn<\/strong> s minim\u00e1lnym obsahom \u017eiv\u00edn. Zamerajte sa na <strong>\u010derstv\u00e9 suroviny, jedzte dostatok ovocia a zeleniny<\/strong>, str\u00e1\u017ete si vyv\u00e1\u017een\u00fd pomer v\u0161etk\u00fdch makro\u017eiv\u00edn a nezab\u00fadajte na to, \u017ee svoju rolu hr\u00e1 aj ich <strong>rozlo\u017eenie v priebehu d\u0148a a taktie\u017e ve\u013ekos\u0165 porci\u00ed<\/strong>. Sna\u017ete sa teda jes\u0165 pravidelne a neprejeda\u0165 sa. Samozrejmou s\u00fa\u010das\u0165ou zdrav\u00e9ho stravovania je aj pitn\u00fd re\u017eim zalo\u017een\u00fd na \u010distej vode. A pokia\u013e chcete schudn\u00fa\u0165, <strong>nep\u00fa\u0161\u0165ajte sa do \u017eiadnych extr\u00e9mov<\/strong>, spo\u010d\u00edtajte si optim\u00e1lny energetick\u00fd pr\u00edjem a <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sna\u017ete sa jes\u0165 zdrav\u0161ie<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee sa po ur\u010dit\u00fdch potravin\u00e1ch st\u00e1le nec\u00edtite dobre, sk\u00faste sami vypozorova\u0165, kde je probl\u00e9m. M\u00f4\u017eete si <strong>zapisova\u0165 v\u00e1\u0161 jed\u00e1lni\u010dek spolu s pocitmi a prejavmi, ktor\u00e9 v\u00e1m jedlo sp\u00f4sobilo<\/strong>. V pr\u00edpade podozrenia na z\u00e1va\u017enej\u0161\u00ed probl\u00e9m sa nebojte po\u017eiada\u0165 o radu lek\u00e1ra.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-mate-nedostatok-alebo-naopak-nadbytok-pohybu\"><span class=\"ez-toc-section\" id=\"2_Mate_nedostatok_alebo_naopak_nadbytok_pohybu\"><\/span>2. M\u00e1te nedostatok alebo naopak, nadbytok pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e1vite popoludnia a ve\u010dery na gau\u010di, preto\u017ee ste vy\u010derpan\u00ed z pr\u00e1ce? Je dos\u0165 mo\u017en\u00e9, \u017ee pr\u00e1ve t\u00e1to <strong>(ne)\u010dinnos\u0165 je tou pravou pr\u00ed\u010dinou va\u0161ej \u00fanavy<\/strong>. Z celodenn\u00e9ho sedenia pri po\u010d\u00edta\u010di a prem\u00fd\u0161\u013eania je toti\u017e \u010dlovek \u010dasto unaven\u00fd sk\u00f4r psychicky. A pr\u00e1ve fyzick\u00e1 aktivita m\u00f4\u017ee by\u0165 skvel\u00fdm sp\u00f4sobom, ako sa <strong>zbavi\u0165 \u00fanavy a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/9-skvelych-dovodov-preco-zacat-cvicit-a-ako-na-to\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zv\u00fd\u0161i\u0165 subjekt\u00edvne mno\u017estvo poci\u0165ovanej energie<\/strong><\/a>. To napokon potvrdzuj\u00fa aj \u0161t\u00fadie zameran\u00e9 na \u013eud\u00ed so sedav\u00fdm sp\u00f4sobom \u017eivota, ktor\u00fdm v\u00fdskumn\u00edci naordinovali pravideln\u00fa aktivitu. U t\u00fdchto os\u00f4b potom do\u0161lo <strong>k v\u00fdznamn\u00e9mu zv\u00fd\u0161eniu energie a zn\u00ed\u017eeniu pocitu \u00fanavy<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u00e4\u0165 m\u00f4\u017eete ma\u0165 dojem, \u017ee sa v\u00e1s tento bod net\u00fdka, preto\u017ee na sebe predsa mak\u00e1te ka\u017ed\u00fd de\u0148. Samozrejme, <strong>nadmern\u00e9 tr\u00e9novanie je \u010fal\u0161ou pr\u00ed\u010dinou \u00fanavy <\/strong>a nedostatku energie. Ak cvi\u010d\u00edte intenz\u00edvne, ak sa zvy\u0161uje va\u0161a nechu\u0165 do tr\u00e9ningu, nem\u00e1te dostatok motiv\u00e1cie, ste unaven\u00ed a va\u0161e v\u00fdsledky sa nezlep\u0161uj\u00fa, potom je dos\u0165 mo\u017en\u00e9, \u017ee ste pr\u00e1ve narazili na pretr\u00e9novanos\u0165.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sa o tejto problematike dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/pretrenovanie-fakt-alebo-mytus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pretr\u00e9novanie \u2013 fakt alebo m\u00fdtus?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"riesenie-problemov-s-pohybom\">Rie\u0161enie probl\u00e9mov s pohybom<\/h3>\n\n\n\n<p>Najefekt\u00edvnej\u0161\u00edm rie\u0161en\u00edm nedostatku pohybu je neprem\u00fd\u0161\u013ea\u0165 nad t\u00fdm, \u017ee sa v\u00e1m nechce a jednoducho sa<strong> zdvihn\u00fa\u0165 a \u00eds\u0165 sa h\u00fdba\u0165<\/strong>. Nie je d\u00f4le\u017eit\u00e9, \u010di si p\u00f4jdete zabeha\u0165, zajazdi\u0165 si na bicykli, \u010di vyraz\u00edte na prech\u00e1dzku alebo si s kamar\u00e1tmi p\u00f4jdete zahra\u0165 futbal. D\u00f4le\u017eit\u00e9 je <strong>by\u0165 pravidelne akt\u00edvni a netr\u00e1vi\u0165 v\u0161etok \u010das vyva\u013eovan\u00edm<\/strong>. Uvid\u00edte, \u017ee odmena po \u0161porte v podobe vyplaven\u00fdch endorf\u00ednov (horm\u00f3nov sp\u00f4sobuj\u00facich dobr\u00fa n\u00e1ladu) stoj\u00ed za to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te sk\u00f4r opa\u010dn\u00fd probl\u00e9m a mysl\u00edte si, \u017ee by va\u0161a \u00fanava mohla ma\u0165 pr\u00ed\u010dinu v pretr\u00e9novan\u00ed, potom v\u00e1m <strong>nezost\u00e1va ni\u010d in\u00e9, ne\u017e zvo\u013eni\u0165<\/strong>. Namiesto intenz\u00edvneho tr\u00e9ningu sk\u00faste napr\u00edklad<strong> \u013eahk\u00fa jogu. <\/strong>Nov\u00fd tr\u00e9ningov\u00fd pl\u00e1n si potom m\u00f4\u017eete zostavi\u0165 pod\u013ea r\u00e1d z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n \u2013 tipy, tr\u00e9ningy, naj\u010dastej\u0161ie chyby<\/strong><\/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\/MG_8204-1124x749.jpeg\" alt=\"Ako na \u00fanavu sp\u00f4soben\u00fa pretr\u00e9novan\u00edm alebo nedostatkom pohybu\" class=\"wp-image-248924\" width=\"843\" height=\"562\" title=\"Ako na \u00fanavu sp\u00f4soben\u00fa pretr\u00e9novan\u00edm alebo nedostatkom pohybu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-neviete-planovat\"><span class=\"ez-toc-section\" id=\"3_Neviete_planovat\"><\/span>3. Neviete pl\u00e1nova\u0165&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vedie\u0165 dobre nalo\u017ei\u0165 s \u010dasom m\u00f4\u017ee by\u0165 na za\u010diatku skuto\u010dne zlo\u017eit\u00e9. Samozrejme, ide o <strong>efekt\u00edvnu met\u00f3du, ktor\u00e1 v\u00e1m pom\u00f4\u017ee da\u0165 si do poriadku priority, zn\u00ed\u017ei\u0165 hladinu stresu a t\u00fdm aj \u00fanavy<\/strong>. Navy\u0161e, n\u00e1jdete si \u010das na aktivity, ktor\u00e9 m\u00e1te radi. Ak poci\u0165ujete \u010dast\u00fa \u00fanavu, ste v strese, m\u00e1te probl\u00e9m so s\u00fastredenos\u0165ou \u010di sp\u00e1nkom, potom ste pravdepodobne narazili na pr\u00ed\u010dinu. Toto uvedomenie je v\u0161ak prv\u00fdm krokom k tomu, aby ste na zmene mohli za\u010da\u0165 pracova\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"zlepsenie-casoveho-manazmentu\">Zlep\u0161enie \u010dasov\u00e9ho mana\u017ementu<\/h3>\n\n\n\n<p>Na za\u010diatku ka\u017ed\u00e9ho t\u00fd\u017ed\u0148a (alebo d\u0148a) si <strong>vyp\u00ed\u0161te v\u0161etky aktivity<\/strong>, ktor\u00fdm by ste sa chceli venova\u0165 a rozde\u013ete ich do<strong> 3 kateg\u00f3ri\u00ed<\/strong>:<\/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>Naliehav\u00e9 <\/strong>\u2013 do tejto kateg\u00f3rie patria tie <strong>najd\u00f4le\u017eitej\u0161ie \u00falohy<\/strong>, ktor\u00e9 neznes\u00fa odklad. Pr\u00edkladom m\u00f4\u017ee by\u0165 deadline na odovzdanie projektu, na ktorom ste pol roka pracovali alebo posledn\u00fd mo\u017en\u00fd de\u0148 na zaplatenie \u00fa\u010dtu za elektrinu pred t\u00fdm, ako budete odpojen\u00ed. Ide\u00e1lne je plni\u0165 v\u0161etky \u00falohy sk\u00f4r, ne\u017e sa stan\u00fa naliehav\u00fdmi. Pr\u00e1ve<strong> naliehav\u00e9 \u00falohy toti\u017eto sp\u00f4sobuj\u00fa najviac stresu<\/strong>.<\/li><li><strong>D\u00f4le\u017eit\u00e9<\/strong> \u2013 v tejto kateg\u00f3rii n\u00e1jdeme \u010dinnosti, ktor\u00e9 pre n\u00e1s maj\u00fa nejak\u00fd v\u00fdznam. M\u00f4\u017eeme sem zaradi\u0165 <strong>\u0161port \u010di dohovoren\u00fa sch\u00f4dzku<\/strong>. Z\u00e1rove\u0148 sem patria tak\u00e9 veci, ktor\u00e9 sa v pr\u00edpade dlhodob\u00e9ho odkladania stan\u00fa naliehav\u00fdmi.<\/li><li><strong>Nie s\u00fa d\u00f4le\u017eit\u00e9<\/strong> \u2013 do tejto kateg\u00f3rie zara\u010fte \u010dinnosti, ktor\u00e9 ste si na zoznam aktiv\u00edt s\u00edce nap\u00edsali, ale <strong>nepova\u017eujete ich za d\u00f4le\u017eit\u00e9<\/strong>. Takou aktivitou m\u00f4\u017ee by\u0165 napr\u00edklad \u017eehlenie uter\u00e1kov \u2013 ke\u010f ich nevy\u017eehl\u00edte, nebude to vadi\u0165.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Len \u010do si takto rozdel\u00edte \u00falohy, rozpl\u00e1nujte si, kedy sa im chcete venova\u0165. Sna\u017ete sa tie\u017e <strong>vyvarova\u0165 toho, aby sa z d\u00f4le\u017eit\u00fdch \u00faloh stali naliehav\u00e9<\/strong>. Ur\u010dite je menej stresuj\u00face projekt odovzda\u0165 o t\u00fd\u017ede\u0148 sk\u00f4r, ako to necha\u0165 na posledn\u00e9 min\u00faty a d\u00fafa\u0165, \u017ee ned\u00f4jde k technick\u00fdm probl\u00e9mom.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri pl\u00e1novan\u00ed v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 aj to, \u017ee<strong> si rozdel\u00edte v\u00e4\u010d\u0161ie projekty do men\u0161\u00edch \u010dast\u00ed<\/strong>. V\u010faka tomu pre v\u00e1s dosiahnutie cie\u013ea nebude tak\u00e9 n\u00e1ro\u010dn\u00e9 a popritom sa zv\u00fd\u0161i pravdepodobnos\u0165, \u017ee sa do \u00falohy pust\u00edte. Takisto je dobr\u00e9 vedie\u0165, <strong>kedy ste cez de\u0148 najprodukt\u00edvnej\u0161\u00ed<\/strong>. Tento \u010das si vyhra\u010fte na tie najn\u00e1ro\u010dnej\u0161ie \u00falohy. Ich splnenie bude pre v\u00e1s \u013eah\u0161ie a v kone\u010dnom d\u00f4sledku<strong>&nbsp;zaberie aj menej \u010dasu<\/strong>. Ak predsa len nep\u00f4jde v\u0161etko pod\u013ea pl\u00e1nu, majte na pam\u00e4ti, \u017ee v\u017edy nie sme dokonal\u00ed a<strong> je norm\u00e1lne ob\u010das urobi\u0165 chybu<\/strong>. Nestresujte sa t\u00fdm a sk\u00f4r sa zo situ\u00e1cie pou\u010dte. Uvid\u00edte, \u017ee ju nabud\u00face zvl\u00e1dnete lep\u0161ie. Ak sa nau\u010d\u00edte so svoj\u00edm \u010dasom dobre hospod\u00e1ri\u0165, zist\u00edte, \u017ee ste omnoho produkt\u00edvnej\u0161\u00ed, m\u00e1te viac \u010dasu na aktivity, ktor\u00e9 v\u00e1s bavia, dokonca sa v\u00e1m zn\u00ed\u017ei hladina poci\u0165ovan\u00e9ho stresu a \u00fanavy. V\u010faka tomu budete lep\u0161ie spa\u0165 a svet bude zase o nie\u010do kraj\u0161\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zn\u00ed\u017ei\u0165 stres, n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/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\/iStock-924558574-1124x749.jpg\" alt=\"Ako na efekt\u00edvny \u010dasov\u00fd mana\u017ement\" class=\"wp-image-248938\" width=\"843\" height=\"562\" title=\"Ako na efekt\u00edvny \u010dasov\u00fd mana\u017ement\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-zle-spite\"><span class=\"ez-toc-section\" id=\"4_Zle_spite\"><\/span>4. Zle sp\u00edte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod\u013ea stanoviska N\u00e1rodnej sp\u00e1nkovej nad\u00e1cie a Svetovej zdravotn\u00edckej organiz\u00e1cie by mal ka\u017ed\u00fd dospel\u00fd \u010dlovek <strong>spa\u0165 priemerne 7 \u2013 9 hod\u00edn ka\u017ed\u00fa noc<\/strong>. Nesta\u010d\u00ed teda venova\u0165 sp\u00e1nku p\u00e4\u0165 hod\u00edn denne po\u010das pracovn\u00e9ho t\u00fd\u017ed\u0148a a potom to dohna\u0165 t\u00fdm, \u017ee str\u00e1vite cel\u00fd v\u00edkend v posteli. <strong>\u010clovek toti\u017e potrebuje ma\u0165 ur\u010dit\u00fd re\u017eim<\/strong> a dosp\u00e1vanie sp\u00e1nkov\u00e9ho dlhu zrejme nefunguje. Tento nepravideln\u00fd re\u017eim na\u0161e telo najsk\u00f4r rozhod\u00ed, \u010do m\u00f4\u017ee op\u00e4\u0165 zapr\u00ed\u010dini\u0165 \u00fanavu. Podobne sa m\u00f4\u017eete c\u00edti\u0165 dokonca aj po nadmernom sp\u00e1nku. Mo\u017eno ste si niekedy na vlastnej ko\u017ei sk\u00fasili, ak\u00e9 je to prebudi\u0165 sa po 12 hodin\u00e1ch sp\u00e1nku, aj napriek tomu sa c\u00edti\u0165, ako by v\u00e1s pre\u0161iel parn\u00fd valec.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"riesenie-problemov-so-spankom\">Rie\u0161enie probl\u00e9mov so sp\u00e1nkom<\/h3>\n\n\n\n<p>Aby ste sa vyhli \u00fanave spojenej s nedostatkom \u010di nadmierou sp\u00e1nku alebo jeho <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zlou kvalitou<\/a>, je dobr\u00e9 zamera\u0165 sa na svoju sp\u00e1nkov\u00fa hygienu. Na za\u010diatok by v\u00e1m mohlo pom\u00f4c\u0165 nieko\u013eko na\u0161ich tipov:<\/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>Cho\u010fte spa\u0165 ka\u017ed\u00fd de\u0148 v t\u00fa ist\u00fa hodinu <\/strong>a vst\u00e1vajte pribli\u017ene v rovnak\u00fd \u010das, a to aj cez v\u00edkend.<\/li><li>Pl\u00e1nujte si sp\u00e1nok tak, aby ste na\u0148 mali <strong>najlep\u0161ie 7 \u2013 9 hod\u00edn<\/strong>.<\/li><li>Praktizujte<strong> relaxa\u010dn\u00e9 techniky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zaspa\u0165<\/strong>. M\u00f4\u017eete vysk\u00fa\u0161a\u0165 r\u00f4zne dychov\u00e9 cvi\u010denia \u010di vizualiza\u010dn\u00e9 techniky. <span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/li><li>Sna\u017ete sa pred span\u00edm <strong>nepozera\u0165 na obrazovky<\/strong>, pr\u00edpadne si nastavte no\u010dn\u00fd re\u017eim, aby na v\u00e1s displej nevy\u017earoval modr\u00e9 svetlo. To toti\u017e potl\u00e1\u010da produkciu <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/melatonin-zlepsuje-spanok-a-pomaha-zaspat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">melaton\u00ednu<\/a>, \u010do je tzv. horm\u00f3n sp\u00e1nku. S blok\u00e1ciou modr\u00e9ho svetla m\u00f4\u017eu do istej miery pom\u00f4c\u0165 aj \u0161peci\u00e1lne okuliare na to ur\u010den\u00e9.<span style=\"color: #ff6600\" class=\"tadv-color\"> [14\u201315]<\/span><\/li><li>Ak ste citliv\u00ed na <a href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" aria-label=\"kofe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofe<\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/258-caffeine.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00edn<\/a>, vyhnite sa mu v popolud\u0148aj\u0161\u00edch hodin\u00e1ch.<\/li><li><strong>Pred sp\u00e1nkom sa vyhnite intenz\u00edvnej fyzickej aktivite.<\/strong><\/li><li>Spite vo <strong>vyvetranej miestnosti<\/strong>, ktor\u00e1 nebude prek\u00faren\u00e1. Ide\u00e1lne je teplotn\u00e9 rozmedzie 15 \u2013 18 \u00b0C.<\/li><li>Investujte do <strong>kvalitn\u00e9ho matraca<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si mysl\u00edte, \u017ee je va\u0161a \u00fanava sp\u00f4soben\u00e1 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">probl\u00e9mami so sp\u00e1nkom<\/a>, sk\u00faste si, takisto ako v pr\u00edpade jed\u00e1lni\u010dka, <strong>vies\u0165 denn\u00edk, do ktor\u00e9ho si budete zaznamen\u00e1va\u0165 kvalitu v\u00e1\u0161ho sp\u00e1nku<\/strong>. Pri tomto zapisovan\u00ed nezab\u00fadajte na celkov\u00fd<strong> kontext v\u00e1\u0161ho d\u0148a<\/strong> \u2013 \u010di ste cvi\u010dili, ako ve\u013emi ste pracovali, \u010di ste boli v strese, \u010do ste jedli na ve\u010deru, na \u010do ste mysleli pri l\u00edhan\u00ed do postele a podobne. V\u0161etky tieto zdanliv\u00e9 <strong>mali\u010dkosti m\u00f4\u017eu ovplyvni\u0165 v\u00fdsledn\u00fa kvalitu sp\u00e1nku<\/strong>. V\u010faka t\u00fdmto z\u00e1piskom m\u00f4\u017eete zisti\u0165, \u017ee v\u00e1m napr\u00edklad nerob\u00ed dobre ve\u010dern\u00e9 pop\u00edjanie alkoholu alebo pr\u00e1ca do noci, preto\u017ee potom nie ste schopn\u00ed \u201evypn\u00fa\u0165\u201d pri zasp\u00e1van\u00ed.<\/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-1192627504-1124x749.jpg\" alt=\"Ako zaspa\u0165 r\u00fdchlo a dobre sa vyspa\u0165 \" class=\"wp-image-248960\" width=\"843\" height=\"562\" title=\"Ako zaspa\u0165 r\u00fdchlo a dobre sa vyspa\u0165 \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-mate-nedostatok-vitaminov-ci-mineralnych-latok\"><span class=\"ez-toc-section\" id=\"5_Mate_nedostatok_vitaminov_ci_mineralnych_latok\"><\/span>5. M\u00e1te nedostatok vitam\u00ednov \u010di miner\u00e1lnych l\u00e1tok&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u\u017e bolo spomenut\u00e9 v bode s\u00favisiacom so stravou, <strong>nedostatok vitam\u00ednov \u010di miner\u00e1lnych l\u00e1tok<\/strong> m\u00f4\u017ee by\u0165 tie\u017e jednou z pr\u00ed\u010din va\u0161ej \u00fanavy. Neznamen\u00e1 to, \u017ee ke\u010f v pondelok nedod\u00e1te telu dostatok <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/lipozomalny-vitamin-c-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00ednu C<\/a>, tak v utorok kv\u00f4li \u00fanave nevstanete z postele. Je v\u0161ak potrebn\u00e9 <strong>dba\u0165 na kvalitn\u00fa a pestr\u00fa stravu<\/strong>, ktor\u00e1 v\u00e1m zaru\u010d\u00ed dostatok t\u00fdchto l\u00e1tok. Je d\u00f4le\u017eit\u00e9 zamera\u0165 sa hlavne na <strong>pr\u00edjem <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>hor\u010d\u00edka<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u017eeleza<\/strong><\/a>, <a href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitam\u00ednu C<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B2, B3, B5, B6 a B12<\/strong><\/a>. Pr\u00e1ve spom\u00ednan\u00e9 vitam\u00edny a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/mineraly-1\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1lne l\u00e1tky<\/a> toti\u017e prispievaj\u00fa k zn\u00ed\u017eeniu \u00fanavy a vy\u010derpania. <span style=\"color: #ff6600\" class=\"tadv-color\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"riesenie-nedostatku-vitaminov-a-mineralnych-latok\">Rie\u0161enie nedostatku vitam\u00ednov a miner\u00e1lnych l\u00e1tok<\/h3>\n\n\n\n<p>Ak by v\u00e1s zauj\u00edmalo, ako ste na tom s <strong>hladinou vitam\u00ednov a miner\u00e1lnych l\u00e1tok<\/strong>, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/dna-test-vitamins-and-minerals-geneplanet.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">samodiagnostick\u00fd test<\/a> alebo poprosi\u0165 svojho lek\u00e1ra o pr\u00edslu\u0161n\u00e9 vy\u0161etrenie. V pr\u00edpade nedostatku ur\u010ditej zlo\u017eky je potom mo\u017en\u00e9 pom\u00f4c\u0165 si tie\u017e doplnkom v\u00fd\u017eivy. Z\u00e1kladom je v\u0161ak <strong>vyv\u00e1\u017een\u00e1 a pestr\u00e1 strava s d\u00f4razom na dostatok ovocia a zeleniny<\/strong>. Pr\u00edpadne m\u00f4\u017eete do boja sk\u00fasi\u0165 zapoji\u0165 aj <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/nootropika-a-mozog\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>adaptog\u00e9ny<\/strong><\/a>, ktor\u00e9 pom\u00e1haj\u00fa zn\u00ed\u017ei\u0165 stres a \u00fanavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-ovplyvnuje-vas-pocasie\"><span class=\"ez-toc-section\" id=\"6_Ovplyvnuje_vas_pocasie\"><\/span>6. Ovplyv\u0148uje v\u00e1s po\u010dasie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>St\u00e1va sa v\u00e1m, \u017ee sa r\u00e1no prebud\u00edte do da\u017ediv\u00e9ho d\u0148a a u\u017e viete, \u017ee je <strong>v\u0161etko zle \u2013 c\u00edtite sa unaven\u00ed, bez energie a ni\u010d sa v\u00e1m nechce<\/strong>? Tieto pocity si v\u0161ak do istej miery vytv\u00e1rate sami t\u00fdm, ako k tejto situ\u00e1cii pristupujete. Pre\u010do ma\u0165 hne\u010f zl\u00fd de\u0148 len kv\u00f4li da\u017e\u010fu? Sk\u00faste na situ\u00e1ciu nazera\u0165 optimisticky a <strong>vy\u0165a\u017ei\u0165 z nej maximum<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"ako-na-zlu-naladu-sposobenu-pocasim\">Ako na zl\u00fa n\u00e1ladu sp\u00f4soben\u00fa po\u010das\u00edm<\/h3>\n\n\n\n<p>Ak vonku nie je pekne, berte to ako pr\u00edle\u017eitos\u0165 tr\u00e1vi\u0165 cel\u00e9 popoludnie doma pod dekou s \u010dajom a ob\u013e\u00fabenou kni\u017ekou. Aj tak\u00e9 momenty m\u00f4\u017eu<strong> ma\u0165 dobr\u00fd vplyv na va\u0161u psychiku a dobi\u0165 v\u00e1m baterky na \u010fal\u0161ie dni<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokia\u013e sa neboj\u00edte <strong>extr\u00e9mnej\u0161\u00edch v\u00fdziev<\/strong>, berte d\u00e1\u017e\u010f ako pr\u00edle\u017eitos\u0165 na posunutie svojich limitov. \u010co tak nahodi\u0165 <strong>nepremokav\u00e9 oble\u010denie a \u00eds\u0165 si trochu zabeha\u0165<\/strong>? Uvid\u00edte, \u017ee to nakoniec nie je a\u017e tak\u00e9 hrozn\u00e9, ako ste si predstavovali. Najm\u00e4 v letn\u00fdch d\u0148och m\u00f4\u017ee by\u0165 t\u00e1to aktivita aj pr\u00edjemn\u00fdm osvie\u017een\u00edm. A ten pocit, \u017ee ste to <strong>zvl\u00e1dli a prekonali sami seba<\/strong>, fakt stoj\u00ed za to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie rady na optimistick\u00fd pr\u00edstup k \u017eivotu n\u00e1jdete v samostatnom \u010dl\u00e1nku <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/12-tipov-ako-na-pozitivny-pristup-k-zivotu-aj-v-tazkych-zivotnych-situaciach\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">12 tipov, ako na pozit\u00edvny pr\u00edstup k \u017eivotu aj v \u0165a\u017ek\u00fdch situ\u00e1ci\u00e1ch<\/a><\/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\/iStock-530484344-1124x751.jpg\" alt=\"Ako by\u0165 optimistami a zosta\u0165 pozit\u00edvni vo v\u0161etk\u00fdch situ\u00e1ci\u00e1ch\" class=\"wp-image-248977\" width=\"843\" height=\"563\" title=\"Ako by\u0165 optimistami a zosta\u0165 pozit\u00edvni vo v\u0161etk\u00fdch situ\u00e1ci\u00e1ch\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-ste-chronicky-chori\"><span class=\"ez-toc-section\" id=\"7_Ste_chronicky_chori\"><\/span>7. Ste chronicky chor\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cast\u00e1 \u00fanava m\u00f4\u017ee ma\u0165 okrem vy\u0161\u0161ie spom\u00ednan\u00fdch bodov svoju pr\u00ed\u010dinu tie\u017e v <strong>chronick\u00fdch ochoreniach \u010di ich lie\u010dbe<\/strong>. Ide napr\u00edklad o cukrovku, \u010do je ochorenie, ktor\u00e9 m\u00f4\u017ee sp\u00f4sobi\u0165 zv\u00fd\u0161enie hladiny cukru. To je potom d\u00e1van\u00e9 do s\u00favislosti s pocitmi \u00fanavy, ni\u017e\u0161ou s\u00fastredenos\u0165ou a poruchami pozornosti. \u010casto s\u00fa v\u0161ak tieto <strong>prejavy sp\u00e1jan\u00e9 s nezdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom<\/strong>, ktor\u00fd m\u00f4\u017eeme mnohokr\u00e1t pozorova\u0165 aj u ob\u00e9znych \u013eud\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[18]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"existuje-nejake-riesenie\">Existuje nejak\u00e9 rie\u0161enie?<\/h3>\n\n\n\n<p>Chronick\u00fdch ochoren\u00ed a liekov, ktor\u00e9 pravidelne beriete, sa asi tak \u013eahko nezbav\u00edte. Ak m\u00e1te pocit, \u017ee m\u00f4\u017eu s\u00favisie\u0165 s va\u0161ou \u00fanavou, je na mieste o tom<strong> informova\u0165 lek\u00e1ra<\/strong>. Op\u00e4\u0165 ale m\u00f4\u017ee do zna\u010dnej miery pom\u00f4c\u0165 \u00faprava stravy a zaradenie pohybu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokia\u013e ste unaven\u00ed po n\u00e1ro\u010dnom silovom tr\u00e9ningu, nebojte sa, je to norm\u00e1lne. V pr\u00edpade, \u017ee v\u00e1s \u00fanava ob\u0165a\u017euje \u010dasto, nepozn\u00e1te jej pr\u00ed\u010dinu a <strong>nar\u00fa\u0161a chod va\u0161ich be\u017en\u00fdch dn\u00ed<\/strong>, je na \u010dase s t\u00fdm nie\u010do robi\u0165. Za\u010da\u0165 m\u00f4\u017eete hne\u010f t\u00fdm, \u017ee zo svojho \u017eivota vyrad\u00edte ultraspracovan\u00e9 potraviny a nahrad\u00edte ich <strong>kvalitnou stravou bohatou na ovocie a zeleninu<\/strong>. T\u00fdm zaist\u00edte v\u00e1\u0161mu telu potrebn\u00e9 <strong>vitam\u00edny a miner\u00e1lne l\u00e1tky<\/strong>. Nezanedb\u00e1vajte <strong>pitn\u00fd re\u017eim<\/strong> a sna\u017ete sa zaradi\u0165 pravideln\u00fd pohyb. \u00danava m\u00f4\u017ee ma\u0165 svoju pr\u00ed\u010dinu aj v zlom sp\u00e1nku \u010di v strese. Robte teda v\u0161etko pre to, aby ste v\u00e1\u0161mu telu v noci dopriali dostatok kvalitn\u00e9ho odpo\u010dinku a nau\u010dte sa lep\u0161ie si pl\u00e1nova\u0165 de\u0148. A v pr\u00edpade, \u017ee ani tieto zmeny vo va\u0161om \u017eivote nepom\u00f4\u017eu, sk\u00faste svoj stav konzultova\u0165 s lek\u00e1rom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te aj vy nejak\u00fd zaru\u010den\u00fd sp\u00f4sob, ako zato\u010di\u0165 s \u00fanavou? Pode\u013ete sa o\u0148 v koment\u00e1roch. A ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi. Mo\u017eno im tak pom\u00f4\u017eete vyrie\u0161i\u0165 ich dlhodob\u00fd probl\u00e9m s \u00fanavou.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>C\u00edtite sa st\u00e1le unaven\u00ed? V dne\u0161nom \u010dl\u00e1nku si predstav\u00edme 7 naj\u010dastej\u0161\u00edch d\u00f4vodov, pre\u010do nem\u00e1te energiu, pon\u00fakneme tie\u017e jednoduch\u00e9 rie\u0161enia tohto probl\u00e9mu.<\/p>\n","protected":false},"author":100,"featured_media":249021,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6106,6133,6055,6134],"filter_section":[],"filter_attribute":[13049,13888,13046],"class_list":{"0":"post-251123","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-energia","9":"tag-mineraly","10":"tag-strava","11":"tag-vitaminy","12":"filter_attribute-spanok-a-odpocinok","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"filter_attribute-stravovanie","15":"h-entry","16":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pre\u010do ste st\u00e1le unaven\u00ed? 7 naj\u010dastej\u0161\u00edch pr\u00ed\u010din a ich rie\u0161enia - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako sa zbavi\u0165 \u00fanavy? 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