{"id":255415,"date":"2020-11-14T09:58:00","date_gmt":"2020-11-14T08:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=255415"},"modified":"2021-05-13T10:01:13","modified_gmt":"2021-05-13T08:01:13","slug":"zakaj-ste-po-jedi-utrujeni-in-kako-se-temu-izogniti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/zakaj-ste-po-jedi-utrujeni-in-kako-se-temu-izogniti\/","title":{"rendered":"Zakaj ste po jedi utrujeni in kako se temu izogniti?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-ste-po-jedi-utrujeni-in-kako-se-temu-izogniti\/#Kaj_povzroci_utrujenost_po_jedi\" title=\"Kaj povzro\u010di utrujenost po jedi\">Kaj povzro\u010di utrujenost po jedi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-ste-po-jedi-utrujeni-in-kako-se-temu-izogniti\/#Kako_prepreciti_utrujenost_po_jedi\" title=\"Kako prepre\u010diti utrujenost po jedi\">Kako prepre\u010diti utrujenost po jedi<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vas po&nbsp;<strong>okusnem in bogatem obroku<\/strong>&nbsp;vedno vle\u010de v posteljo?&nbsp;<strong>Te\u017eave z utrujenostjo in koncentracijo po jedi<\/strong>&nbsp;so razmeroma pogosta te\u017eava. Povzro\u010di jih lahko&nbsp;<strong>ve\u010d dejavnikov,<\/strong>&nbsp;kot so dolo\u010dena&nbsp;<strong>vrsta hrane, velikost porcije<\/strong>&nbsp;ali&nbsp;<strong>\u010das obroka.<\/strong>&nbsp;\u010ce pa vas&nbsp;<strong>utrujenost po jedi omejuje,<\/strong>&nbsp;obstaja&nbsp;<strong>ve\u010d re\u0161itev za njeno odpravo.<\/strong>&nbsp;Oglejte si torej&nbsp;<strong>najpogostej\u0161e razloge, zakaj hrana povzro\u010da utrujenost, in kako se ji lahko uspe\u0161no izognete.<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/pexels-andrea-piacquadio-3767411-min-1124x749.jpg\" alt=\"Zakaj ste po jedi utrujeni in kako se temu izogniti?\" class=\"wp-image-181650\" width=\"843\" height=\"562\" title=\"Zakaj ste po jedi utrujeni in kako se temu izogniti?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_povzroci_utrujenost_po_jedi\"><\/span>Kaj povzro\u010di utrujenost po jedi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvi in najbolj temeljni razlog za&nbsp;<strong>utrujenost po jedi<\/strong>&nbsp;je&nbsp;<strong>vrsta hrane, ki jo vsebuje vsak va\u0161 obrok.<\/strong>&nbsp;Razlika je v tem, ali so va\u0161i obroki sestavljeni iz&nbsp;<strong>kakovostne in prehransko uravnote\u017eene prehrane<\/strong>&nbsp;ali vsebuje&nbsp;<strong>sestavine, ki povzro\u010dajo utrujenost in iz\u010drpanost.<\/strong>&nbsp;Katere so te sestavine?&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\">\u017divila, bogata z beljakovinami in ogljikovimi hidrati<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Hormoni so odgovorni<\/span><\/strong><span lang=\"SL\">&nbsp;za \u0161tevilne procese v na\u0161em telesu. Ob\u010dutek utrujenosti, ki ga v veliki meri&nbsp;<strong>povzro\u010da hormon serotonin,<\/strong>&nbsp;ni nobena izjema.&nbsp;<strong>Najdemo ga predvsem v prebavnem sistemu,<\/strong>&nbsp;<strong>trombocitih in centralnem \u017eiv\u010dnem sistemu.<\/strong>&nbsp;Deluje kot nevrotransmiter in tako&nbsp;<strong>pomaga pri prenosu \u017eiv\u010dnih signalov.<\/strong>&nbsp;Njegova najve\u010dja prednost pa je, da&nbsp;<strong>vpliva na proces spanja in termoregulacije.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4]<\/span>&nbsp;<strong>\u017divila, bogata z beljakovinami<\/strong>, vplivajo na&nbsp;<strong>proizvodnjo tega hormona.<\/strong>&nbsp;To je zato, ker beljakovine&nbsp;<strong>tvorijo aminokislino triptofan,<\/strong>&nbsp;ki&nbsp;<strong>spodbuja proizvodnjo serotonina.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/80272529_3030984373689922_805540846374297542_o-min-1124x803.jpg\" alt=\"Kaj povzro\u010da utrujenost po jedi?\" class=\"wp-image-181715\" width=\"843\" height=\"602\" title=\"Kaj povzro\u010da utrujenost po jedi?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Dokazano je, da \u017eivila,&nbsp;<strong>bogata z ogljikovimi hidrati<\/strong>,&nbsp;<strong>pomagajo absorbirati triptofan.<\/strong>&nbsp;Treba pa je razlikovati med&nbsp;<strong>enostavnimi in kompleksnimi ogljikovimi hidrati v hrani.<\/strong>&nbsp;Preprosti sladkorji in rafinirani ogljikovi hidrati&nbsp;<strong>se v telesu zelo hitro razgradijo v glukozo,<\/strong>&nbsp;ki jo telo&nbsp;<strong>takoj uporabi kot vir energije.<\/strong>&nbsp;Zato ni&nbsp;<strong>vir<\/strong>&nbsp;<strong>dolgotrajne energije<\/strong>. Po drugi strani pa so kompleksni ogljikovi hidrati&nbsp;<strong>odli\u010den vir dolgotrajne energije,<\/strong>&nbsp;ki u\u010dinkovito zmanj\u0161uje ob\u010dutek utrujenosti.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span>&nbsp;Zato razmislite o&nbsp;<strong>zamenjavi rafiniranih ogljikovih hidratov,<\/strong>&nbsp;kot je beli kruh,&nbsp;<strong>s kompleksnimi ogljikovimi hidrati z ve\u010djo vsebnostjo vlaknin in ni\u017ejim glikemi\u010dnim indeksom,<\/strong>&nbsp;katerih vir so polnozrnata \u017eivila.&nbsp;<span style=\"color: #ff6600;\">[6]<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/117612983_3161663330622025_5186489199217709941_o-min-1124x843.jpg\" alt=\"Hrana bogata z ogljikovimi hidrati in beljakovinami\" class=\"wp-image-181676\" width=\"843\" height=\"632\" title=\"Hrana bogata z ogljikovimi hidrati in beljakovinami\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Va\u0161 optimalni dnevni vnos kalorij naj bo&nbsp;<strong>sestavljen iz 45-65% ogljikovih hidratov, 20-35% ma\u0161\u010dob in 10-35% beljakovin.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span>&nbsp;Seveda je vse odvisno od va\u0161e&nbsp;<strong>telesne te\u017ee, spola<\/strong>&nbsp;ali&nbsp;<strong>dnevne telesne aktivnosti.<\/strong>&nbsp;Hkrati so to optimalne vrednosti, \u010de \u017eelite&nbsp;<strong>ohraniti svojo telesno te\u017eo,<\/strong>&nbsp;pri huj\u0161anju ali pridobivanju kilogramov&nbsp;<strong>bi bilo to razmerje druga\u010dno.<\/strong>&nbsp;Za natan\u010dnej\u0161i izra\u010dun dnevnega vnosa makrohranil poskusite&nbsp;<strong>pose\u010di po tabelah s kalorijami in kalkulatorjih,<\/strong>&nbsp;ki bodo to izra\u010dunali za vas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Oglejte si, katera \u017eivila so bogata z zgoraj omenjenim triptofanom:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>losos<\/li><li>perutnina<\/li><li>jajca<\/li><li>\u0161pina\u010da<\/li><li>semena<\/li><li>mleko<\/li><li>sojini izdelki<\/li><li>sir<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ce \u017eelite omejiti vnos enostavnih ogljikovih hidratov, se izogibajte u\u017eivanju naslednjih \u017eivil:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>testenine<\/li><li>ri\u017e<\/li><li>beli kruh<\/li><li>torte, pi\u0161koti, krofi in muffini<\/li><li>koruzni stor\u017ei<\/li><li>mleko<\/li><li>sladkor in sladkarije<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nasprotno, \u010de \u017eelite svojo prehrano obogatiti s kompleksnimi ogljikovimi hidrati, so naslednja \u017eivila in super\u017eivila odli\u010den vir:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>polnozrnati kruh<\/li><li>stro\u010dnice<\/li><li>zelenjava<\/li><li><a title=\"Ajda\" href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" rel=\"noopener noreferrer\">ajda<\/a><\/li><li><a title=\"Ajda\" href=\"https:\/\/gymbeam.si\/ajda\" target=\"_blank\" rel=\"noopener noreferrer\">ajda<\/a><\/li><li><a title=\"Je\u010dmen\" href=\"https:\/\/gymbeam.si\/bio-zeleni-jecmen-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">je\u010dmen<\/a><\/li><li>oves<\/li><\/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\">\u017divila, bogata z ma\u0161\u010dobami<\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-image\"><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=\"\u017divila bogata z ma\u0161\u010dobami\" class=\"wp-image-254628\" title=\"\u017divila bogata z ma\u0161\u010dobami\" 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><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Po ve\u010d \u0161tudijah je&nbsp;<strong>u\u017eivanje preve\u010d mastne hrane lahko spro\u017eilec<\/strong>&nbsp;<strong>utrujenosti po jedi.<\/strong>&nbsp;Eden od razlogov, zakaj je tako, je oblika&nbsp;<strong>prebave posameznih makrohranil v prebavnem sistemu.<\/strong>&nbsp;\u017delodec je&nbsp;<strong>prvi organ prebavnega trakta<\/strong>, ki sodeluje pri prebavi hrane. Najprej&nbsp;<strong>predela ogljikove hidrate, sledijo jim beljakovine,<\/strong>&nbsp;<strong>ma\u0161\u010dobe pa so zadnja hranila<\/strong>, ki se prebavijo. \u010ce torej v telo vnesete&nbsp;<strong>preve\u010d ma\u0161\u010dob<\/strong>, bo prebava hrane trajala&nbsp;<strong>veliko dlje,<\/strong>&nbsp;kar bo telesu odvzelo&nbsp;<strong>dolo\u010deno koli\u010dino energije.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[11]<\/span>&nbsp;Telo&nbsp;<strong>potrebuje energijo<\/strong>&nbsp;za svoje&nbsp;<strong>osnovne naloge,<\/strong>&nbsp;kot sta dihanje ali \u017ee omenjena prebava. Telo jo dobi&nbsp;<strong>v obliki prejetih kalorij.<\/strong>&nbsp;\u010ce pa jih je premalo,&nbsp;<strong>organizem trpi in se utrudi.<\/strong>&nbsp;\u010ce se torej \u017eelite<strong>&nbsp;izogniti utrujenosti<\/strong>&nbsp;in&nbsp;<strong>natan\u010dno ugotoviti, koliko kalorij morate zau\u017eiti<\/strong>, da boste&nbsp;<strong>porabo energije ohranili normalno,<\/strong>&nbsp;poskusite uporabiti&nbsp;<a title=\"BMR kalkulator\" href=\"https:\/\/gymbeam.si\/blog\/spletni-bmr-kalkulator\/\" target=\"_blank\" rel=\"noopener noreferrer\">BMR kalkulator<\/a>, o katerem boste ve\u010d izvedeli v na\u0161em \u010dlanku&nbsp;<a title=\"Kaj je bazalna presnova in kako izra\u010dunati BMR?\" href=\"https:\/\/gymbeam.si\/blog\/kaj-je-bazalna-presnova-in-kako-izracunati-bmr\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kaj je bazalna presnova in kako izra\u010dunati BMR?<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Drugi razlog za utrujenost je u\u017eivanje&nbsp;<strong>napa\u010dne vrste ma\u0161\u010dob<\/strong>. Ma\u0161\u010dobe delimo na&nbsp;<strong>nasi\u010dene in nenasi\u010dene.<\/strong>&nbsp;Gre za&nbsp;<strong>prvo omenjeno vrsto<\/strong>, ki ob prevelikem zau\u017eitju&nbsp;<strong>povzro\u010di prebavne te\u017eave,<\/strong>&nbsp;hkrati pa vam&nbsp;<strong>dokazano odvzame energijo.<\/strong><span style=\"color: #ff6600;\">&nbsp;[8]<\/span>&nbsp;To dokazuje \u0161tudija, v kateri so bili prostovoljci&nbsp;<strong>razdeljeni v dve skupini.<\/strong>&nbsp;Ena skupina je v svoji prehrani prejela&nbsp;<strong>60 g nasi\u010denih ma\u0161\u010dob<\/strong>,&nbsp;<strong>druga pa 60 g nenasi\u010denih ma\u0161\u010dob.<\/strong>&nbsp;Po jedi so \u017eenske opravile&nbsp;<strong>10-minutni test, ki se je osredoto\u010dil na zmogljivost, pozornost in koncentracijo.<\/strong>&nbsp;Ugotovili so, da so imele \u017eenske po zau\u017eitju jedi s&nbsp;<strong>60 g nasi\u010denih ma\u0161\u010dobnih kislin<\/strong>&nbsp;v povpre\u010dju&nbsp;<strong>11% slab\u0161o pozornost.<\/strong>&nbsp;Posledi\u010dno lahko&nbsp;<strong>u\u017eivanje nasi\u010denih ma\u0161\u010dobnih kislin in te\u017eke hitre hrane povzro\u010di utrujenost in poslab\u0161anje koncentracije.<\/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>Druga \u0161tudija je pokazala, da&nbsp;<strong>u\u017eivanje velikih koli\u010din ma\u0161\u010dob na splo\u0161no povzro\u010da utrujenost.<\/strong>&nbsp;Skupina, ki je med \u0161tudijo zau\u017eila&nbsp;<strong>135 g ma\u0161\u010dob na dan<\/strong>, je za&nbsp;<strong>78% pove\u010dala utrujenost<\/strong>&nbsp;v primerjavi s skupino, ki je zau\u017eila&nbsp;<strong>58 g ma\u0161\u010dob na dan.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span>&nbsp;Eden od razlogov za to je&nbsp;<strong>u\u010dinek ma\u0161\u010dobe na apnejo v spanju.<\/strong>&nbsp;To je stanje, ko&nbsp;<strong>med spanjem za kratek \u010das vsaj 20-krat prenehate dihati.<\/strong>&nbsp;Ti kratki postanki&nbsp;<strong>bodo prekinili va\u0161 spanec<\/strong>&nbsp;in vam prepre\u010dili vstop v&nbsp;<strong>globoko fazo regeneracije (REM).<\/strong>&nbsp;Dejansko so ljudje, ki so jedli ve\u010d ma\u0161\u010dob, imeli do&nbsp;<strong>trikrat ve\u010djo verjetnost, da bodo razvili apnejo.<\/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=\"105817,108283,112657\" ><\/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>Re\u0161itev teh te\u017eav je lahko&nbsp;<strong>u\u017eivanje \u017eivil z ni\u017ejo vsebnostjo ma\u0161\u010dob.<\/strong>&nbsp;Lahko pa v svojo prehrano vklju\u010dite \u017eivila, v katerih&nbsp;<strong>prevladujejo nenasi\u010dene ma\u0161\u010dobe<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u017divila z visoko vsebnostjo nasi\u010denih ma\u0161\u010dobnih kislin, ki jih ne smete u\u017eivati preve\u010d, vklju\u010dujejo:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>rde\u010de meso (govedina, jagnjetina, svinjina)<\/li><li>pi\u0161\u010dan\u010dja ko\u017ea<\/li><li>polnomastni mle\u010dni izdelki (mleko, smetana, sir)<\/li><li>maslo<\/li><li>sladoled<\/li><li>ma\u0161\u010dobe<\/li><li>tropska olja, kot je na primer palmovo olje<\/li><li>hitra hrana<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nasprotno, pose\u017eete lahko po hrani, bogati z nenasi\u010denimi ma\u0161\u010dobnimi kislinami, ki vam bodo priskrbele tudi druge zdrave snovi. Zato posezite po teh \u017eivilih:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>avokado in avokadovo olje<\/li><li>olive in olj\u010dno olje<\/li><li><a title=\"ara\u0161idovo maslo\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">ara\u0161idovo maslo<\/a>&nbsp;in ara\u0161idovo olje<\/li><li>rastlinska&nbsp;<a title=\"Olja\" href=\"https:\/\/gymbeam.si\/olja\" target=\"_blank\" rel=\"noopener noreferrer\">olja<\/a>, kot so son\u010dni\u010dno, koruzno ali repi\u010dno olje<\/li><li>mastne&nbsp;<a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noopener noreferrer\">ribe<\/a>, kot so losos in sku\u0161a<\/li><li><a title=\"ore\u0161\u010dki in semena\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noopener noreferrer\">ore\u0161\u010dki in semena<\/a>, kot so mandlji, ara\u0161idi, indijski ore\u0161\u010dki in sezamova semena<\/li><\/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\">Kisla hrana<\/h3>\n\n\n\n<p><strong><span lang=\"SL\">Oreksin,<\/span><\/strong><span lang=\"SL\">&nbsp;v gr\u0161\u010dini \u201c<em>apetite<\/em>\u201c, znan tudi kot hipokretin, je&nbsp;<strong>nevropeptid<\/strong>, ki uravnava&nbsp;<strong>apetit<\/strong>. V \u010dlove\u0161kih mo\u017eganih je od&nbsp;<strong>10.000 do 20.000 nevronov, ki proizvajajo oreksin,<\/strong>&nbsp;prete\u017eno v&nbsp;<strong>obrobnem predelu in stranskem hipotalamusu.<\/strong>&nbsp;Nedavne \u0161tudije ka\u017eejo, da je glavna vloga oreksina&nbsp;<strong>spodbujanje pozornosti.<\/strong>&nbsp;Vendar pa&nbsp;<strong>u\u017eivanje kislih \u017eivil povi\u0161a pH v krvi,<\/strong>&nbsp;kar&nbsp;<strong>zavira nastajanje oreksina.<\/strong>&nbsp;\u010ce kislost krvi za\u010dasno pade in so kri ali tkiva&nbsp;<strong>rahlo bazi\u010dna,<\/strong>&nbsp;<strong>je verjetneje, da bo oreksin zatrt in bo pri\u0161lo do utrujenosti.<\/strong>&nbsp;Iz tega razloga je<strong>&nbsp;u\u017eivanje preve\u010d kisle ali fermentirane hrane<\/strong>&nbsp;eden od razlogov za nastanek utrujenosti po jedi.<span style=\"color: #ff6600;\">&nbsp;[14] [15]<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/beverages-3105631_1920-1-min-1124x749.jpg\" alt=\"Sladkane pija\u010de povzro\u010dajo utrujenost po obroku\" class=\"wp-image-181663\" width=\"843\" height=\"562\" title=\"Sladkane pija\u010de povzro\u010dajo utrujenost po obroku\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Raziskovalci menijo, da je \u0161e en mo\u017een razlog, da se nekateri po jedi po\u010dutijo utrujeni,&nbsp;<strong>povezan z razvojem notranjega vnetja<\/strong>, ki prav tako&nbsp;<strong>zavira 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>\u010ce ne \u017eelite spodbujati utrujenosti in zatreti nevropeptida, ki povzro\u010da pozornost, se izogibajte \u017eivilom, ki zvi\u0161ujejo pH v krvi, kot so:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u017eita<\/li><li>sladkor<\/li><li>nekateri mle\u010dni izdelki<\/li><li>ribe<\/li><li>predelana hrana<\/li><li>sve\u017ee meso<\/li><li>predelano meso, na primer goveje in puranje meso v konzervah<\/li><li>sladkane pija\u010de<\/li><\/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\">Uravnavanje ravni sladkorja v krvi po obrokih<\/h3>\n\n\n\n<p>Dolo\u010dene vrste hrane&nbsp;<strong>uravnavajo raven sladkorja v krvi,<\/strong>&nbsp;kar lahko na koncu&nbsp;<strong>vpliva na zmanj\u0161anje energije<\/strong>&nbsp;po zau\u017eitju. To so ve\u010dinoma jedi&nbsp;<strong>s srednje do visokim glikemi\u010dnim indeksom (GI)<\/strong>. Po zau\u017eitju te hrane sku\u0161a telo&nbsp;<strong>uravnote\u017eiti nastanek sladkorja z izlo\u010danjem inzulina.<\/strong>&nbsp;Telesu pomaga&nbsp;<strong>uravnavati proizvodnjo sladkorja v krvi<\/strong>&nbsp;in iz njega shrani energijo za kasneje. Vendar v tem procesu inzulin&nbsp;<strong>spodbuja tudi proizvodnjo triptofana<\/strong>&nbsp;in spro\u017ei&nbsp;<strong>spro\u0161\u010danje serotonina in melatonina,<\/strong>&nbsp;dveh hormonov, ki povzro\u010data zmanj\u0161anje energije in utrujenost.&nbsp;<span style=\"color: #ff6600;\">[17] [18]<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/109714142_3070002193121473_1556441920403988504_o-min-1124x894.jpg\" alt=\"Uravnavanje ravni sladkorja v krvi po obrokih\" class=\"wp-image-181702\" width=\"843\" height=\"671\" title=\"Uravnavanje ravni sladkorja v krvi po obrokih\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Dokaze so prinesle tudi raziskave, v katerih so udele\u017eenci ene skupine&nbsp;<strong>u\u017eivali \u017eivila z vi\u0161jim GI.<\/strong>&nbsp;Rezultat tega je bil&nbsp;<strong>hitrej\u0161i porast utrujenosti<\/strong>&nbsp;v tej skupini kot v skupini s prehrano<strong>&nbsp;z nizkim glikemi\u010dnim indeksom.<\/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>\u010ce ne \u017eelite jesti hrane z visokim GI, se izogibajte:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>sladkorju in sladki hrani<\/li><li>sladki pija\u010di<\/li><li>belemu kruhu<\/li><li>krompirju<\/li><li>belemu ri\u017eu<\/li><\/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\">Velikost porcij<\/h3>\n\n\n\n<p>Zagotovo ste se \u017ee sre\u010dali z dejstvom, da ste se&nbsp;<strong>po zau\u017eitju ve\u010dje porcije hrane<\/strong>&nbsp;ali dobesedno po&nbsp;<a title=\"Prenajedanje\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-v-karanteni-jemo-vec\/\" target=\"_blank\" rel=\"noopener noreferrer\">prenajedanju<\/a>&nbsp;po\u010dutili utrujene. Tak\u0161na stanja so zna\u010dilna&nbsp;<strong>predvsem med prazniki, praznovanji,<\/strong>&nbsp;vse pogosteje pa se problem prenajedanja vsak dan pojavlja tudi v obi\u010dajnih gospodinjstvih. Rezultat je&nbsp;<strong>razvoj debelosti, diabetesa ali kardiovaskularnih bolezni.<\/strong>&nbsp;Vse te te\u017eave spremlja tudi en skupni imenovalec, to je&nbsp;<strong>utrujenost<\/strong>. U\u017eivanje velikih porcij&nbsp;<strong>povi\u0161a sladkor v krvi,<\/strong>&nbsp;kar vodi do tvorbe inzulina in posledi\u010dno do utrujenosti, kot smo opisali \u017ee zgoraj.&nbsp;<span style=\"color: #ff6600;\">[19]<\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/104749634_3007007336087626_8998564245075858633_o-min-1124x750.jpg\" alt=\"Prenajedanje povzro\u010da utrujenost\" class=\"wp-image-181728\" width=\"843\" height=\"563\" title=\"Prenajedanje povzro\u010da utrujenost\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Zau\u017eitje prevelike hrane naenkrat lahko&nbsp;<strong>povzro\u010di tudi po\u010dasnej\u0161o prebavo.<\/strong>&nbsp;Kot smo pojasnili v prej\u0161njih to\u010dkah,&nbsp;<strong>prebava pomembno vpliva na raven telesne energije<\/strong>. Ve\u010d hrane pojeste, po\u010dasnej\u0161a je prebava in va\u0161e telo potrebuje ve\u010d energije za ta proces, kar povzro\u010da utrujenost.&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\">\u010cas obroka<\/h3>\n\n\n\n<p>Na va\u0161e po\u010dutje takoj po jedi&nbsp;<strong>lahko vpliva tudi va\u0161 cirkadiani ritem<\/strong>. To je<strong>&nbsp;naravni notranji proces<\/strong>, ki&nbsp;<strong>uravnava cikel spanja in budnosti<\/strong>&nbsp;in se ponavlja pribli\u017eno vsakih 24 ur. Cirkadiani ritem lahko&nbsp;<strong>velja za vse biolo\u0161ke procese<\/strong>, ki potekajo v na\u0161em telesu in s tem tudi za prehranjevanje.&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>Izkazalo se je, da je \u010das,&nbsp;<strong>ko jeste, zares pomemben.<\/strong>&nbsp;Glede na raziskave imajo ljudje&nbsp;<strong>najve\u010d naravne energije za po\u010ditek podnevi,<\/strong>&nbsp;in sicer ob 9. uri&nbsp;<strong>zjutraj<\/strong>&nbsp;in ob&nbsp;<strong>2. uri popoldne.<\/strong>&nbsp;To pojasnjuje, zakaj lahko&nbsp;<strong>nenadoma za\u010dutite jutranjo ali popoldansko utrujenost.<\/strong>&nbsp;\u010ce jeste v tem \u010dasu, se&nbsp;<strong>pove\u010da tudi verjetnost pojava utrujenosti.<\/strong>&nbsp;Zato je priporo\u010dljivo zajtrkovati pred 9. uro zjutraj, kosilo pa si privo\u0161\u010dite pred 2. uro popoldne.&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>Drugi razlog za&nbsp;<strong>ustrezen \u010das obroka<\/strong>&nbsp;je odprava debelosti in prenajedanja. To pa zato, ker&nbsp;<strong>\u010de jeste v neenakomernih intervalih<\/strong>&nbsp;in le dvakrat ali trikrat na dan,&nbsp;<strong>se lahko prenajeste,<\/strong>&nbsp;kar posledi\u010dno vodi do po\u010dasnej\u0161e prebave in pove\u010danje telesne te\u017ee. Ti indikatorji so&nbsp;<strong>pogosti vzroki za utrujenost in iz\u010drpanost.<\/strong>&nbsp;Zato poskusite&nbsp;<strong>jesti redno,<\/strong>&nbsp;vsaj 5-krat na dan in manj\u0161e porcije. To bo vzpostavilo&nbsp;<strong>pravilno prebavo in ne bo toliko obremenilo telesa.<\/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_prepreciti_utrujenost_po_jedi\"><\/span>Kako prepre\u010diti utrujenost po jedi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pojasnili smo,&nbsp;<strong>kaj povzro\u010da utrujenost po jedi.<\/strong>&nbsp;Zdaj je \u010das, da si zamislite nekaj&nbsp;<strong>osnovnih re\u0161itev, ki vam bodo pomagale prepre\u010diti utrujenost po jedi:<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ne pretiravajte z u\u017eivanjem beljakovin in ogljikovih hidratov<\/li><li>ohranite optimalen dnevni vnos makrohranil<\/li><li>enostavne ogljikove hidrate v prehrani nadomestite s kompleksnimi<\/li><li>izogibajte se u\u017eivanju preve\u010d mastne hrane in hitre hrane<\/li><li>u\u017eivanje nasi\u010denih ma\u0161\u010dob nadomestite s hrano, ki vsebuje nenasi\u010dene ma\u0161\u010dobe<\/li><li>iz prehrane izlo\u010dite \u017eivila, ki zvi\u0161ujejo pH krvi<\/li><li>diete naj vsebujejo \u017eivila z ni\u017ejim GI<\/li><li>pazite na porcije \u2013 pri tem vam bodo pomagale tudi tabele s kalorijami. Pozorni pa morate biti tudi na&nbsp;<a title=\"najpogostej\u0161e napake pri \u0161tetju obrokov in kalorij\" href=\"https:\/\/gymbeam.si\/blog\/najpogostejse-napake-pri-zapisovanju-hrane-in-kalorij-v-aplikacije\/\" target=\"_blank\" rel=\"noopener noreferrer\">najpogostej\u0161e napake pri \u0161tetju obrokov in kalorij<\/a>.<\/li><li>pojejte ve\u010d manj\u0161ih porcij, na primer 5-krat na dan<\/li><li>kakovostno se naspite<\/li><li>poskusite se \u010dez dan ve\u010d gibati, se sprehoditi ali telovaditi, ker telesna aktivnost pove\u010da raven energije<\/li><li>obogatite svojo prehrano z vitamini in minerali, ki zavirajo utrujenost in iz\u010drpanost, kot so&nbsp;<a title=\"vitamin C\" href=\"https:\/\/gymbeam.si\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin C<\/a>, izbrani&nbsp;<a title=\"vitamini skupine B\" href=\"https:\/\/gymbeam.si\/vitamin-b\" target=\"_blank\" rel=\"noopener noreferrer\">vitamini skupine B<\/a>,&nbsp;<a title=\"magnezij\" href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noopener noreferrer\">magnezij<\/a>&nbsp;in&nbsp;<a title=\"\u017eelezo\" href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" rel=\"noopener noreferrer\">\u017eelezo<\/a><\/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.sk\/blog\/wp-content\/uploads\/2020\/08\/104081363_2991859330935760_1498395656031736473_o-min-1124x843.jpg\" alt=\"Kako prepre\u010diti utrujenost po jedi\" class=\"wp-image-181689\" width=\"843\" height=\"632\" title=\"Kako prepre\u010diti utrujenost po jedi\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Pri pripravi jedilnika<\/span><\/strong><span lang=\"SL\">&nbsp;ne smete pozabiti tudi znani rek \u201c<em>si to, kar je\u0161<\/em>\u201c. Torej, \u010de&nbsp;<strong>jeste hrano, ki povzro\u010da utrujenost,<\/strong>&nbsp;se boste<strong>&nbsp;po\u010dutili iz\u010drpani.<\/strong>&nbsp;Zato razmislite, kako izgleda va\u0161 dan,&nbsp;<strong>koliko energije zahtevajo va\u0161e aktivnosti,<\/strong>&nbsp;in na podlagi teh ugotovitev dolo\u010dite,&nbsp;<strong>kaj je treba spremeniti.<\/strong>&nbsp;Verjamemo, da vam bodo&nbsp;<strong>na\u0161e ugotovitve, povzete v tem \u010dlanku, pomagale<\/strong>&nbsp;pri tej spremembi.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Ste tudi vi po jedi utrujeni?&nbsp;<\/span><\/strong><span lang=\"SL\">V komentarjih delite svoje izku\u0161nje s to te\u017eavo,&nbsp;<strong>saj v tem zagotovo niste sami.<\/strong>&nbsp;\u010ce vam je bil \u010dlanek v\u0161e\u010d, bomo veseli, \u010de&nbsp;<strong>ga delite.<\/strong><\/span><\/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>Vas po okusnem in bogatem obroku vedno vle\u010de v posteljo?\u00a0Te\u017eave z utrujenostjo in koncentracijo po jedi so razmeroma pogosta te\u017eava. Povzro\u010di jih lahko ve\u010d dejavnikov, kot so dolo\u010dena vrsta hrane, velikost porcije ali \u010das obroka.\u00a0\u010ce pa vas utrujenost po jedi omejuje, obstaja ve\u010d re\u0161itev za njeno odpravo.\u00a0Oglejte si torej najpogostej\u0161e razloge, zakaj hrana povzro\u010da utrujenost, in kako se ji lahko uspe\u0161no izognete.<\/p>\n","protected":false},"author":22,"featured_media":181855,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6675,7735,7359,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-255415","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-jedilnik","9":"tag-prebava","10":"tag-prehrana-sl","11":"tag-zdrav-zivljenjski-slog","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zakaj ste po jedi utrujeni in kako se temu izogniti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ste po jedi utrujeni? 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