{"id":254908,"date":"2020-10-31T09:08:00","date_gmt":"2020-10-31T08:08:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=254908"},"modified":"2023-12-11T05:40:26","modified_gmt":"2023-12-11T04:40:26","slug":"zasto-se-osjecate-umorno-nakon-jela-i-kako-to-izbjeci","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zasto-se-osjecate-umorno-nakon-jela-i-kako-to-izbjeci\/","title":{"rendered":"Za\u0161to se osje\u0107ate umorno nakon jela i kako to izbje\u0107i?"},"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\/zasto-se-osjecate-umorno-nakon-jela-i-kako-to-izbjeci\/#Sto_uzrokuje_umor_nakon_obroka\" title=\"\u0160to uzrokuje umor nakon obroka\">\u0160to uzrokuje umor nakon obroka<\/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\/zasto-se-osjecate-umorno-nakon-jela-i-kako-to-izbjeci\/#Kako_sprijeciti_umor_nakon_jela\" title=\"Kako sprije\u010diti umor nakon jela\">Kako sprije\u010diti umor nakon jela<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vu\u010de li vas uvijek u krevet nakon&nbsp;<strong>ukusnog i izda\u0161nog obroka?<\/strong>&nbsp;<strong>Problemi s umorom i koncentracijom nakon jela<\/strong>&nbsp;relativno su \u010dest problem. Uzrok im mo\u017ee biti&nbsp;<strong>nekoliko \u010dimbenika<\/strong>, poput odre\u0111ene&nbsp;<strong>vrste hrane, veli\u010dine porcije<\/strong>&nbsp;ili&nbsp;<strong>vremena konzumacije obroka<\/strong>. Me\u0111utim, ako vas&nbsp;<strong>umor nakon obroka ograni\u010dava<\/strong>, postoji&nbsp;<strong>nekoliko rje\u0161enja za njegovo uklanjanje<\/strong>. Stoga, pogledajte&nbsp;<strong>naj\u010de\u0161\u0107e razloge za\u0161to hrana uzrokuje umor i kako ih uspje\u0161no izbje\u0107i.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg\" alt=\"Za\u0161to se osje\u0107ate umorno nakon jela i kako to izbje\u0107i?\" class=\"wp-image-181650\" style=\"width:843px;height:562px\" title=\"Za\u0161to se osje\u0107ate umorno nakon jela i kako to izbje\u0107i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_uzrokuje_umor_nakon_obroka\"><\/span>\u0160to uzrokuje umor nakon obroka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvi i najosnovniji razlog&nbsp;<strong>umora nakon obroka<\/strong>&nbsp;je&nbsp;<strong>vrsta hrane koju va\u0161a prehrana sadr\u017ei<\/strong>. Razlika je u tome sastoji li se od&nbsp;<strong>kvalitetne i nutritivno uravnote\u017eene prehrane<\/strong>&nbsp;ili sadr\u017ei&nbsp;<strong>sastojke koji uzrokuju umor i iscrpljenost.<\/strong>&nbsp;Koji su oni?&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Hrana bogata proteinima i ugljikohidratima<\/h3>\n\n\n\n<p><strong>Hormoni su odgovorni&nbsp;<\/strong>za mnoge procese u na\u0161em tijelu. Osje\u0107aj umora, koji je u velikoj mjeri&nbsp;<strong>uzrokovan hormonom serotoninom,&nbsp;<\/strong>nije iznimka. Primarno se<strong>&nbsp;nalazi u probavnom sustavu, trombocitima i sredi\u0161njem \u017eiv\u010danom sustavu.&nbsp;<\/strong>Djeluje kao neurotransmiter,&nbsp;<strong>poma\u017eu\u0107i tako u preno\u0161enju \u017eiv\u010danih signala.&nbsp;<\/strong>Me\u0111utim, njegova je najve\u0107a dobrobit \u0161to<strong>&nbsp;utje\u010de na proces spavanja i termoregulacije<\/strong><strong>.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4]<\/span>&nbsp;<strong>Hrana bogata proteinima<\/strong>&nbsp;utje\u010de na&nbsp;<strong>proizvodnju ovog hormona.<\/strong>&nbsp;To je zato \u0161to proteini&nbsp;<strong>\u010dine aminokiselinu triptofan<\/strong>&nbsp;koja&nbsp;<strong>pospje\u0161uje proizvodnju serotonina<\/strong><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"803\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg\" alt=\"\u0160to uzrokuje umor nakon obroka\" class=\"wp-image-181715\" style=\"width:843px;height:602px\" title=\"\u0160to uzrokuje umor nakon obroka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min.jpg 1838w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dokazano je da hrana&nbsp;<strong>bogata ugljikohidratima<\/strong>&nbsp;<strong>poma\u017ee u apsorpciji triptofana<\/strong>. Me\u0111utim, potrebno je razlikovati&nbsp;<strong>jednostavne<\/strong>&nbsp;i&nbsp;<strong>slo\u017eene ugljikohidrate u hrani<\/strong>. Jednostavni \u0161e\u0107eri i rafinirani ugljikohidrati u tijelu se vrlo brzo&nbsp;<strong>razgra\u0111uju u glukozu<\/strong>&nbsp;koju&nbsp;<strong>tijelo<\/strong>&nbsp;odmah&nbsp;<strong>koristi kao izvor energije<\/strong>. Stoga&nbsp;<strong>nisu izvor dugotrajne energije<\/strong>. S druge strane, slo\u017eeni ugljikohidrati&nbsp;<strong>izvrstan su izvor dugotrajne energije<\/strong>&nbsp;koja u\u010dinkovito smanjuje osje\u0107aj umora.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span>&nbsp;Stoga razmislite o tome da&nbsp;<strong>zamijenite rafinirane ugljikohidrate<\/strong>&nbsp;poput bijelog kruha&nbsp;<strong>slo\u017eenim ugljikohidratima s ve\u0107im udjelom vlakana i ni\u017eim glikemijskim indeksom<\/strong>&nbsp;\u010diji je izvor integralna hrana.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg\" alt=\"Hrana bogata proteinima i ugljikohidratima\" class=\"wp-image-181676\" style=\"width:843px;height:632px\" title=\"Hrana bogata proteinima i ugljikohidratima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Va\u0161 optimalni dnevni unos kalorija trebao bi se sastojati od<strong>&nbsp;45-65 % ugljikohidrata, 20-35 % masti i 10-35 % proteina.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span>&nbsp;Naravno, sve ovisi o va\u0161oj&nbsp;<strong>tjelesnoj te\u017eini, spolu ili svakodnevnoj tjelesnoj aktivnosti<\/strong>. Istodobno, to je optimalan unos ako \u017eelite&nbsp;<strong>zadr\u017eati svoju te\u017einu<\/strong>, ali kada gubite ili dobivate na te\u017eini,&nbsp;<strong>taj bi omjer bio druga\u010diji<\/strong>. Za precizniji izra\u010dun dnevnog unosa makronutrijenata, poku\u0161ajte&nbsp;<strong>posegnuti za tablicama kalorija i kalkulatorima<\/strong>&nbsp;koji \u0107e vam to izra\u010dunati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pogledajmo koja je hrana bogata gore spomenutim triptofanom:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>losos<\/li>\n\n\n\n<li>perad<\/li>\n\n\n\n<li>jaja<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/spinat-hr\/\" class=\"ek-link\">\u0161pinat<\/a><\/li>\n\n\n\n<li>sjemenke<\/li>\n\n\n\n<li>mlijeko<\/li>\n\n\n\n<li>proizvodi od soje<\/li>\n\n\n\n<li>sir<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Da biste ograni\u010dili unos jednostavnih ugljikohidrata, trebali biste izbjegavati jesti sljede\u0107u hranu:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tjestenina-hr\/\" class=\"ek-link\">tjesteninu<\/a><\/li>\n\n\n\n<li>ri\u017eu<\/li>\n\n\n\n<li>bijeli kruh<\/li>\n\n\n\n<li>kola\u010de, kekse, krafne i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/muffini-hr\/\" class=\"ek-link\">muffine<\/a><\/li>\n\n\n\n<li>klipove kukuruza<\/li>\n\n\n\n<li>mlijeko<\/li>\n\n\n\n<li>\u0161e\u0107er i slatki\u0161e<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S druge strane, ako svoju prehranu \u017eelite obogatiti slo\u017eenim ugljikohidratima, sljede\u0107a hrana i superhrana izvrsni su izvori:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>integralni kruh<\/li>\n\n\n\n<li>mahunarke<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" title=\"heljda\" href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" rel=\"noopener noreferrer\">heljda<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" title=\"kvinoja\" href=\"https:\/\/gymbeam.hr\/kvinoja\" target=\"_blank\" rel=\"noopener noreferrer\">kvinoja<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" title=\"je\u010dam\" href=\"https:\/\/gymbeam.hr\/zeleni-jecam-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">je\u010dam<\/a><\/li>\n\n\n\n<li>zob<\/li>\n<\/ul>\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\">Hrana bogata mastima<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"alignleft size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1036\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg\" alt=\"Hrana bogata mastima\" class=\"wp-image-254628\" title=\"Hrana bogata mastima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1036x1124.jpg 1036w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-369x400.jpg 369w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1415x1536.jpg 1415w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/Potraviny-bohate-na-tuky-1887x2048.jpg 1887w\" sizes=\"auto, (max-width: 1036px) 100vw, 1036px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Prema nekoliko studija,&nbsp;<strong>konzumacija premasne hrane mo\u017ee biti okida\u010d za umor nakon obroka.<\/strong>&nbsp;Jedan od razloga za\u0161to je to tako jest na\u010din&nbsp;<strong>probavljanja pojedinih makronutrijenata u probavnom sustavu.<\/strong>&nbsp;\u017deludac je&nbsp;<strong>prvi organ probavnog trakta<\/strong>&nbsp;koji je uklju\u010den u probavljanje hrane. Prvo&nbsp;<strong>obra\u0111uje ugljikohidrate, zatim proteine, a masti su posljednje hranjive tvari.<\/strong>&nbsp;Stoga, ako u svoje tijelo unesete&nbsp;<strong>previ\u0161e masno\u0107e,<\/strong>&nbsp;probavljanje hrane potrajat \u0107e<strong>&nbsp;puno du\u017ee<\/strong>&nbsp;\u0161to \u0107e va\u0161em tijelu&nbsp;<strong>oduzeti odre\u0111enu koli\u010dinu energije.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span>&nbsp;Tijelu je&nbsp;<strong>potrebna energija<\/strong>&nbsp;za njegove&nbsp;<strong>osnovne zada\u0107e<\/strong>, poput disanja ili ve\u0107 spomenute probave. Tijelo ju dobiva&nbsp;<strong>u obliku primljenih kalorija.<\/strong>&nbsp;No, ako ih nema dovoljno,&nbsp;<strong>organizam pati i umara se.<\/strong>&nbsp;Stoga, ako \u017eelite&nbsp;<strong>izbje\u0107i umor<\/strong>&nbsp;i otkriti&nbsp;<strong>koliko to\u010dno kalorija trebate unijeti<\/strong>&nbsp;da bi potro\u0161nja energije bila normalna, poku\u0161ajte upotrijebiti&nbsp;<a title=\"BMR kalkulator\" href=\"https:\/\/gymbeam.hr\/blog\/bmr-kalkulator\/\" target=\"_blank\" rel=\"noopener noreferrer\">BMR kalkulator<\/a>&nbsp;o kojem \u0107ete vi\u0161e saznati u \u010dlanku&nbsp;<a title=\"\u0160to je bazalni metabolizam i kako izra\u010dunati BMR?\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0160to je bazalni metabolizam i kako izra\u010dunati BMR?<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Drugi razlog umora je konzumiranje&nbsp;<strong>pogre\u0161ne vrste masti.<\/strong>&nbsp;Masti dijelimo na&nbsp;<strong>zasi\u0107ene i nezasi\u0107ene<\/strong>.&nbsp;<strong>Prva spomenuta vrsta<\/strong>&nbsp;je ona koja, ako je konzumiramo previ\u0161e,&nbsp;<strong>uzrokuje probavne probleme<\/strong>, a istovremeno vam&nbsp;<strong>nao\u010digled oduzima energiju.&nbsp;<\/strong>[8]&nbsp;To je dokazano u studiji u kojoj su dobrovoljci bili&nbsp;<strong>podijeljeni u dvije skupine.<\/strong>&nbsp;Jedna je skupina u prehrani dobila&nbsp;<strong>60 g zasi\u0107enih mast<\/strong>i, a&nbsp;<strong>druga 60 g nezasi\u0107enih masti.<\/strong>&nbsp;Nakon \u0161to su jele, \u017eene su bile podvrgnute<strong>&nbsp;desetominutnom testu usmjerenom na performanse, pa\u017enju i koncentraciju.<\/strong>&nbsp;Kao rezultat, utvr\u0111eno je da su \u017eene, nakon \u0161to su pojele obrok sa&nbsp;<strong>60 g zasi\u0107enih masnih kiselina,<\/strong>&nbsp;u prosjeku imale&nbsp;<strong>11 % lo\u0161iju pa\u017enju.<\/strong>&nbsp;Kao rezultat toga,&nbsp;<strong>konzumacija zasi\u0107enih masnih kiselina i te\u0161ki obroci brze hrane mogu uzrokovati umor i oslabljenu koncentraciju<\/strong><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugo istra\u017eivanje pokazalo je da&nbsp;<strong>konzumacija velike koli\u010dine bilo koje masti op\u0107enito uzrokuje umor.<\/strong>&nbsp;Skupina koja je tijekom studije konzumirala&nbsp;<strong>135 g masti dnevno<\/strong>&nbsp;zabilje\u017eila je<strong>&nbsp;78 % ve\u0107i porast umora<\/strong>&nbsp;u odnosu na skupinu koja je konzumirala<strong>&nbsp;58 g masti dnevno.&nbsp;<\/strong><span style=\"color: #ff6600;\">[10]<\/span>&nbsp;Jedan od razloga za to je&nbsp;<strong>djelovanje masti na apneju u spavanju.<\/strong>&nbsp;Ovo je stanje u kojem nakratko&nbsp;<strong>prestanete disati barem 20 puta tijekom spavanja<\/strong>. Ova kratka zaustavljanja disanja&nbsp;<strong>prekinut \u0107e va\u0161 san<\/strong>, \u0161to \u0107e vas sprije\u010diti da u\u0111ete u&nbsp;<strong>fazu duboke regeneracije (REM).<\/strong>&nbsp;U stvari, ljudi koji su jeli vi\u0161e masno\u0107a imali su i do&nbsp;<strong>tri puta ve\u0107u vjerojatnost da \u0107e razviti apneju<\/strong><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11] [13]<\/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=\"36625,38608,36964,53080,53056,29917,50854,5951,5380,5331,40504,38833,6410,29676,28393,36685,46060\" ><\/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<p>Rje\u0161enje ovih problema mo\u017ee biti&nbsp;<strong>konzumacija hrane s manjim udjelom masti<\/strong>. Ili u prehranu mo\u017eete uklju\u010diti hranu u kojoj&nbsp;<strong>prevladavaju nezasi\u0107ene masti<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hrana bogata zasi\u0107enim masnim kiselinama koju ne biste trebali previ\u0161e konzumirati uklju\u010duje:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>crveno meso (govedina, janjetina, svinjetina)<\/li>\n\n\n\n<li>pile\u0107a ko\u017ea<\/li>\n\n\n\n<li>punomasni mlije\u010dni proizvodi (mlijeko, vrhnje, sir)<\/li>\n\n\n\n<li>maslac<\/li>\n\n\n\n<li>sladoled<\/li>\n\n\n\n<li>mast<\/li>\n\n\n\n<li>tropska ulja poput palminog ulja<\/li>\n\n\n\n<li>brza hrana<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>S druge strane, mo\u017eete posegnuti za hranom bogatom nezasi\u0107enim masnim kiselinama koja \u0107e vam pru\u017eiti i druge zdrave tvari. Stoga posegnite za ovom hranom:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/avokado-hr\/\" class=\"ek-link\">avokado<\/a> i ulje avokada<\/li>\n\n\n\n<li>masline i maslinovo ulje<\/li>\n\n\n\n<li><a class=\"ek-link\" title=\"maslac od kikirikija\" href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">maslac od kikirikija<\/a>&nbsp;i ulje od kikirikija<\/li>\n\n\n\n<li>biljna&nbsp;<a class=\"ek-link\" title=\"ulja\" href=\"https:\/\/gymbeam.hr\/ulja\" target=\"_blank\" rel=\"noopener noreferrer\">ulja<\/a>&nbsp;poput suncokretovog, kukuruznog ili repi\u010dinog<\/li>\n\n\n\n<li>masne&nbsp;<a class=\"ek-link\" title=\"ribe\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noopener noreferrer\">ribe<\/a>&nbsp;poput lososa i sku\u0161e<\/li>\n\n\n\n<li><a title=\"ora\u0161asti plodovi i sjemenke\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ora\u0161asti plodovi i sjemenke<\/a> kao \u0161to su bademi, kikiriki, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijski-orascic-hr\/\" class=\"ek-link\">indijski ora\u0161\u010di\u0107i<\/a> i sjemenke sezama<\/li>\n<\/ul>\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\">Kisela hrana<\/h3>\n\n\n\n<p><strong>Oreksin,&nbsp;<\/strong>na gr\u010dkom \u201c<em>apetit<\/em>\u201c, tako\u0111er poznat i kao hipokretin, je&nbsp;<strong>neuropeptid<\/strong>&nbsp;koji regulira&nbsp;<strong>apetit<\/strong>. U ljudskom mozgu postoji&nbsp;<strong>10 000 do 20 000 neurona koji proizvode oreksin<\/strong>, a nalaze se prete\u017eno u&nbsp;<strong>perifernoj regiji i lateralnom hipotalamusu.<\/strong>&nbsp;Nedavna istra\u017eivanja sugeriraju da je glavna uloga oreksina&nbsp;<strong>podr\u017eavanje budnosti.<\/strong>&nbsp;Me\u0111utim, upravo&nbsp;<strong>konzumacija kisele hrane pove\u0107ava pH u krvi,<\/strong>&nbsp;\u0161to&nbsp;<strong>suzbija proizvodnju oreksina<\/strong>. Ako kiselost krvi privremeno opadne, a krv ili tkiva su&nbsp;<strong>malo alkalni, vjerojatnije je da \u0107e se suzbiti oreksin i do\u0107i \u0107e do umora.<\/strong>&nbsp;Iz tog je razloga<strong>&nbsp;konzumacija previ\u0161e kisele ili fermentirane hrane<\/strong>&nbsp;jedan od razloga za stvaranje umora nakon obroka.<span style=\"color: #ff6600;\">&nbsp;[14] [15]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg\" alt=\"soda i druga zasla\u0111ena pi\u0107a\" class=\"wp-image-181663\" style=\"width:843px;height:562px\" title=\"soda i druga zasla\u0111ena pi\u0107a\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Istra\u017eiva\u010di tako\u0111er vjeruju da je jo\u0161 jedan mogu\u0107i razlog za\u0161to se neki ljudi osje\u0107aju umorno nakon jela&nbsp;<strong>povezan s razvojem unutarnje upale<\/strong>, koja tako\u0111er&nbsp;<strong>suzbija oreksin.<\/strong>&nbsp;<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><strong>Ako ne \u017eelite podr\u017eati umor i suzbiti neuropeptid koji uzrokuje budnost, trebali biste izbjegavati hranu koja pove\u0107ava pH u krvi, kao \u0161to je:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017eitarice<\/li>\n\n\n\n<li>\u0161e\u0107er<\/li>\n\n\n\n<li>odre\u0111eni mlije\u010dni proizvodi<\/li>\n\n\n\n<li>riba<\/li>\n\n\n\n<li>prera\u0111ena hrane<\/li>\n\n\n\n<li>svje\u017ee meso<\/li>\n\n\n\n<li>prera\u0111eno meso, poput konzervirane govedine i puretine<\/li>\n\n\n\n<li>soda i druga zasla\u0111ena pi\u0107a<\/li>\n<\/ul>\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\">Regulacija razine \u0161e\u0107era u krvi nakon jela<\/h3>\n\n\n\n<p>Odre\u0111ene vrste hrane&nbsp;<strong>reguliraju razinu \u0161e\u0107era u krvi<\/strong>, \u0161to u kona\u010dnici mo\u017ee&nbsp;<strong>utjecati na smanjenje energije<\/strong>&nbsp;nakon njihove konzumacije. To je uglavnom hrana sa<strong>&nbsp;srednjim do visokim glikemijskim indeksom (GI).<\/strong>&nbsp;Nakon \u0161to pojede ovu hranu, tijelo poku\u0161ava&nbsp;<strong>uravnote\u017eiti navalu \u0161e\u0107era lu\u010de\u0107i inzulin.<\/strong>&nbsp;Poma\u017ee tijelu da&nbsp;<strong>regulira proizvodnju \u0161e\u0107era u krvi<\/strong>&nbsp;i skladi\u0161ti energiju iz njega za kasnije. Me\u0111utim, u ovom procesu inzulin tako\u0111er&nbsp;<strong>poti\u010de proizvodnju triptofana<\/strong>&nbsp;i pokre\u0107e&nbsp;<strong>osloba\u0111anje serotonina i melatonina<\/strong>, dva hormona koji uzrokuju smanjenje energije i umor.&nbsp;<span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"894\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg\" alt=\"Regulacija razine \u0161e\u0107era u krvi nakon jela\" class=\"wp-image-181702\" style=\"width:843px;height:671px\" title=\"Regulacija razine \u0161e\u0107era u krvi nakon jela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-400x318.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1536x1222.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min.jpg 1750w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Dokazi su dobiveni i iz istra\u017eivanja u kojem su sudionici jedne skupine&nbsp;<strong>konzumirali hranu s vi\u0161im GI.<\/strong>&nbsp;Rezultat je bio&nbsp;<strong>br\u017ei porast umora<\/strong>&nbsp;u ovoj skupini nego u skupini s<strong>&nbsp;prehranom koja ima niski glikemijski indeks<\/strong><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako ne \u017eelite jesti hranu s visokim GI, trebali biste izbjegavati:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161e\u0107er i slatku hranu<\/li>\n\n\n\n<li>slatke napitke<\/li>\n\n\n\n<li>bijeli kruh<\/li>\n\n\n\n<li>krumpire<\/li>\n\n\n\n<li>bijelu ri\u017eu<\/li>\n<\/ul>\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\">Veli\u010dina porcije<\/h3>\n\n\n\n<p>Sigurno ste se ve\u0107 susreli s \u010dinjenicom da ste se nakon&nbsp;<strong>konzumacije ve\u0107e porcije hrane<\/strong>&nbsp;ili doslovno nakon&nbsp;<a title=\"ZA\u0160TO U KARANTENI JEDEMO VI\u0160E?\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-u-karanteni-jedemo-vise\/\" target=\"_blank\" rel=\"noopener noreferrer\">prejedanja<\/a>&nbsp;osje\u0107ali umornima. Takva su stanja tipi\u010dna&nbsp;<strong>uglavnom tijekom praznika, proslava<\/strong>, ali sve \u010de\u0161\u0107e se problem prejedanja svakodnevno javlja i u obi\u010dnim ku\u0107anstvima. Rezultat je<strong>&nbsp;razvoj pretilosti, dijabetesa ili kardiovaskularnih bolesti.<\/strong>&nbsp;Sve ove probleme prati i jedan zajedni\u010dki nazivnik, a to je umor. Konzumacija velikih porcija pove\u0107ava \u0161e\u0107er u krvi \u0161to dovodi do stvaranja inzulina, a potom i do&nbsp;<strong>umora,<\/strong>&nbsp;kako je gore opisano.<span style=\"color: #ff6600;\">&nbsp;[19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg\" alt=\"Veli\u010dina porcije\" class=\"wp-image-181728\" style=\"width:843px;height:563px\" title=\"Veli\u010dina porcije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min.jpg 1988w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Konzumacija previ\u0161e hrane odjednom tako\u0111er mo\u017ee&nbsp;<strong>uzrokovati sporiju probavu<\/strong>. Kao \u0161to smo objasnili u prethodnim to\u010dkama,&nbsp;<strong>probava zna\u010dajno utje\u010de na razinu tjelesne energije<\/strong>. \u0160to vi\u0161e hrane pojedete, probava se usporava, a va\u0161em tijelu treba vi\u0161e energije za ovaj proces \u0161to uzrokuje umor.&nbsp;<span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vrijeme jela<\/h3>\n\n\n\n<p>Na to kako se osje\u0107ate neposredno nakon jela mo\u017ee&nbsp;<strong>utjecati i va\u0161 cirkadijski ritam<\/strong>. To je&nbsp;<strong>prirodni unutarnji proces<\/strong>&nbsp;koji&nbsp;<strong>regulira ciklus spavanje-budnost<\/strong>&nbsp;i ponavlja se otprilike svaka 24 sata. Cirkadijski ritam mo\u017ee se&nbsp;<strong>primijeniti na sve biolo\u0161ke procese<\/strong>&nbsp;koji se odvijaju u na\u0161em tijelu, a time i na prehranu.&nbsp;<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>Ispada da je vrijeme&nbsp;<strong>kada jedete zaista va\u017eno<\/strong>. Prema istra\u017eivanjima, ljudi imaju&nbsp;<strong>najve\u0107u prirodnu energiju odmaranja tijekom dana<\/strong>, u 9 sati&nbsp;<strong>ujutro<\/strong>&nbsp;i u&nbsp;<strong>2 sata popodne<\/strong>. To obja\u0161njava za\u0161to<strong>&nbsp;iznenada mo\u017eete osjetiti jutarnji ili popodnevni umor.<\/strong>&nbsp;Ako jedete u ovo doba,<strong>&nbsp;vjerojatnije je da \u0107e se umor vi\u0161estruko pove\u0107ati<\/strong>. Stoga se preporu\u010duje doru\u010dak prije 9 sati, a ru\u010dak prije 2 sata popodne.&nbsp;<span style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jedan razlog za&nbsp;<strong>pravilno vremensko raspore\u0111ivanje obroka<\/strong>&nbsp;je eliminacija pretilosti i prejedanja. To je zato \u0161to&nbsp;<strong>ako jedete u nepravilnim intervalima<\/strong>&nbsp;i samo dva ili tri puta dnevno,&nbsp;<strong>mo\u017eete se prejesti<\/strong>, \u0161to rezultira sporijom probavom i debljanjem. Ovi su pokazatelji&nbsp;<strong>uobi\u010dajeni uzroci umora i iscrpljenosti.<\/strong>&nbsp;Stoga poku\u0161ajte&nbsp;<strong>jesti redovito<\/strong>, najmanje 5 puta dnevno i manje porcije. To \u0107e uspostaviti&nbsp;<strong>pravilnu probavu i ne\u0107e toliko opteretiti tijelo<\/strong><strong>.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[21] [22]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"Kako_sprijeciti_umor_nakon_jela\"><\/span>Kako sprije\u010diti umor nakon jela<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Objasnili smo&nbsp;<strong>\u0161to uzrokuje umor nakon obroka.<\/strong>&nbsp;Sada je vrijeme da zamislite neka<strong>&nbsp;osnovna rje\u0161enja koja \u0107e vam pomo\u0107i sprije\u010diti umor nakon jela:<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ne pretjerujte s konzumacijom bjelan\u010devina i ugljikohidrata<\/li>\n\n\n\n<li>odr\u017eavajte optimalan dnevni unos makronutrijenata<\/li>\n\n\n\n<li>zamijenite jednostavne ugljikohidrate u prehrani slo\u017eenima<\/li>\n\n\n\n<li>izbjegavajte jesti premasna jela i iz lanaca brze hrane<\/li>\n\n\n\n<li>zamijenite konzumaciju zasi\u0107enih masti prehranom koja sadr\u017ei nezasi\u0107ene masti<\/li>\n\n\n\n<li>iz prehrane izbacite hranu koja pove\u0107ava pH krvi<\/li>\n\n\n\n<li>prehrana bi se trebala sastojati od hrane s ni\u017eim GI<\/li>\n\n\n\n<li>pripazite na porcije hrane \u2013 u tome \u0107e vam pomo\u0107i i tablice kalorija. Me\u0111utim, trebali biste obratiti pa\u017enju i na naj\u010de\u0161\u0107e gre\u0161ke u brojanju obroka i kalorija.<\/li>\n\n\n\n<li>jedite vi\u0161e manjih porcija, naprimjer 5 puta dnevno<\/li>\n\n\n\n<li>kvalitetno spavajte no\u0107u<\/li>\n\n\n\n<li>poku\u0161ajte se vi\u0161e kretati tijekom dana, \u0161etati ili vje\u017ebati, jer tjelesna aktivnost pove\u0107ava razinu energije<\/li>\n\n\n\n<li>obogatite svoju prehranu vitaminima i mineralima koji suzbijaju umor i iscrpljenost, poput vitamina C, odabranih&nbsp;<a class=\"ek-link\" title=\"vitamina B skupine\" href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" rel=\"noopener noreferrer\">vitamina B skupine<\/a>,&nbsp;<a class=\"ek-link\" title=\"Magnezij\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noopener noreferrer\">magnezija<\/a>&nbsp;i&nbsp;<a class=\"ek-link\" title=\"\u017deljezo\" href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" rel=\"noopener noreferrer\">\u017eeljeza<\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg\" alt=\"Kako sprije\u010diti umor nakon jela\" class=\"wp-image-181689\" style=\"width:843px;height:632px\" title=\"Kako sprije\u010diti umor nakon jela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min.jpg 1836w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Kada&nbsp;<strong>planirate svoju prehranu,<\/strong>&nbsp;ne biste trebali zaboraviti poznatu izreku&nbsp;<em>\u201cono ste \u0161to jedete\u201d<\/em>. Dakle, naravno, ako&nbsp;<strong>jedete hranu koja uzrokuje umor<\/strong>, osje\u0107at \u0107ete se iscrpljeno. Stoga razmislite kako izgleda va\u0161 dan,&nbsp;<strong>koliko energije zahtijevaju va\u0161e aktivnosti<\/strong>&nbsp;i na temelju tih zaklju\u010daka mo\u017eete shvatiti&nbsp;<strong>\u0161to treba promijeniti.<\/strong>&nbsp;Vjerujemo da \u0107e vam&nbsp;<strong>na\u0161i zaklju\u010dci u ovom \u010dlanku pomo\u0107i<\/strong>&nbsp;da napravite ovu promjenu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Osje\u0107ate li se i vi umorno nakon jela?&nbsp;<\/strong>Podijelite svoje iskustvo s ovim problemom u komentarima jer<strong>&nbsp;u tome definitivno niste sami. A<\/strong>ko vam se svidio \u010dlanak, bit \u0107e nam drago da&nbsp;<strong>ga podijelite.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Vu\u010de li vas uvijek u krevet nakon ukusnog i izda\u0161nog obroka? Problemi s umorom i koncentracijom nakon jela relativno su \u010dest problem. Uzrok im mo\u017ee biti nekoliko \u010dimbenika, poput odre\u0111ene vrste hrane, veli\u010dine porcije ili vremena konzumacije obroka. Me\u0111utim, ako vas umor nakon obroka ograni\u010dava, postoji nekoliko rje\u0161enja za njegovo uklanjanje. Stoga, pogledajte naj\u010de\u0161\u0107e razloge za\u0161to hrana uzrokuje umor i kako ih uspje\u0161no izbje\u0107i.<\/p>\n","protected":false},"author":22,"featured_media":181847,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6668,7352,7460,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-254908","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-plan-prehrane-hr","9":"tag-prehrana-hr","10":"tag-probava-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>Za\u0161to se osje\u0107ate umorno nakon jela i kako to izbje\u0107i? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Osje\u0107ate li se umorno nakon jela? 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