{"id":258824,"date":"2021-06-01T18:44:00","date_gmt":"2021-06-01T16:44:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258824"},"modified":"2024-06-07T13:38:15","modified_gmt":"2024-06-07T11:38:15","slug":"napihnjenost-trebuha-in-kako-se-tega-znebiti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/","title":{"rendered":"Napihnjenost trebuha in kako se tega znebiti"},"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\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#Kaj_pravzaprav_je_napenjanje\" title=\"Kaj pravzaprav je napenjanje?\">Kaj pravzaprav je napenjanje?<\/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\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#9_najpogostejsih_vzrokov_za_napihnjenost_in_kako_jih_odpraviti\" title=\"9 najpogostej\u0161ih vzrokov za napihnjenost in kako jih odpraviti\">9 najpogostej\u0161ih vzrokov za napihnjenost in kako jih odpraviti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#1_Nekaterih_zivil_ne_prebavljate_pravilno\" title=\"1. Nekaterih \u017eivil ne prebavljate pravilno\">1. Nekaterih \u017eivil ne prebavljate pravilno<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#2_Hrano_pojeste_prehitro_ali_si_pripravite_velike_obroke\" title=\"2. Hrano pojeste prehitro ali si pripravite velike obroke\">2. Hrano pojeste prehitro ali si pripravite velike obroke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#3_Pijete_med_obroki_ali_uzivate_v_gaziranih_pijacah\" title=\"3. Pijete med obroki ali u\u017eivate v gaziranih pija\u010dah\">3. Pijete med obroki ali u\u017eivate v gaziranih pija\u010dah<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#4_Prepogosto_zvecite_zvecilni_gumi\" title=\"4. Prepogosto \u017eve\u010dite \u017eve\u010dilni gumi\">4. Prepogosto \u017eve\u010dite \u017eve\u010dilni gumi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#5_Premalo_telovadite\" title=\"5. Premalo telovadite\">5. Premalo telovadite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#6_Imate_bolezen_ki_vpliva_na_vaso_prebavo\" title=\"6. Imate bolezen, ki vpliva na va\u0161o prebavo\">6. Imate bolezen, ki vpliva na va\u0161o prebavo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#7_Dozivljate_velik_stres\" title=\"7. Do\u017eivljate velik stres\">7. Do\u017eivljate velik stres<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#8_Imate_PMS\" title=\"8. Imate PMS\">8. Imate PMS<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#9_Odleteli_ste_v_tujo_drzavo\" title=\"9. Odleteli ste v tujo dr\u017eavo\">9. Odleteli ste v tujo dr\u017eavo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#Kaj_storiti_ce_vas_muci_napenjanje_in_napihnjen_trebuh\" title=\"Kaj storiti, \u010de vas mu\u010di napenjanje in napihnjen trebuh?\">Kaj storiti, \u010de vas mu\u010di napenjanje in napihnjen trebuh?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#Pomaga_lahko_dieta_z_nizko_vsebnostjo_FODMAP\" title=\"Pomaga lahko dieta z nizko vsebnostjo FODMAP\">Pomaga lahko dieta z nizko vsebnostjo FODMAP<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Nelagodje ob napihnjenem trebuhu lahko negativno vpliva na va\u0161e vsakdanje \u017eivljenje<\/strong>. V\u010dasih je vzrok jasen. \u010ce si za kosilo morda privo\u0161\u010dite te\u017eko prebavljivo hrano, \u017ee ob zau\u017eitju veste, kako se bo to kon\u010dalo. Ko pa se napenjanje sumljivo pogosto ponavlja, je treba <strong>te\u017eavo odpraviti. <\/strong>Najprej bi morali za\u010deti iskati vzrok te\u017eave. Najpogostej\u0161e vzroke skupaj z nasveti, kako jih re\u0161iti, obravnavamo v dana\u0161njem \u010dlanku. Preu\u010dujemo pa tudi priporo\u010dila, kako prepre\u010diti napihnjenost in spodbuditi prebavo. Ali vam lahko posebna dieta z nizko vsebnostjo FODMAP pomaga, da se znebite napihnjenega trebuha? Pojdimo in ugotovimo.<\/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=\"Kaj_pravzaprav_je_napenjanje\"><\/span>Kaj pravzaprav je napenjanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Napihnjenost najpogosteje opisujemo kot ob\u010dutek:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pove\u010danega &#8220;pritiska&#8221;,&nbsp;<\/li>\n\n\n\n<li>&#8220;napetosti&#8221;,<\/li>\n\n\n\n<li>&#8220;raztegnitve&#8221;<\/li>\n\n\n\n<li>ali ob\u010dutek &#8220;polnosti&#8221; v abdominalnem predelu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K temu pogosto pripomorejo <strong>bole\u010dine v trebuhu, te\u017eave s praznjenjem in v\u010dasih tudi prileganje hla\u010d<\/strong>, s katerimi obi\u010dajno nimamo te\u017eav. V huj\u0161ih primerih vas lahko prizadane slabost, bruhanje, zgaga, pa tudi izguba te\u017ee zaradi zmanj\u0161anega vnosa hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne samo, da se zaradi napenjanja po\u010dutite kot napihnjen balon, ki je pripravljen za izlet v orbito, ampak na \u017ealost pogosto tudi izgledate tako<\/strong>. Za te neprijetne simptome lahko krivimo nakopi\u010dene pline v prebavnem sistemu. Kako pridejo tja? Ko dihate, jeste, pijete ali \u017eve\u010dite, po\u017eirate zrak in ta je delno odgovoren za ta pojav. Bakterije imajo tudi vlogo pri kopi\u010denju plinov med prebavo, saj pridno delujejo na prebavne procese v \u010drevesju in v tem procesu proizvajajo majhno koli\u010dino plinov. Nabiranje plinov v \u010drevesju lahko povzro\u010di tudi bolezni prebavil, kot je celiakija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakopi\u010deni plin nato posku\u0161a ven. To je enako kot spu\u0161\u010danje ventila na napihnjenem balonu &#8211; zrak hrepeni pobegniti tja, kjer lahko, pogosto pa tudi z ne\u017eelenimi zvoki.&nbsp; <span style=\"color: #ff6600\">[1-2]<\/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.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-1124x750.jpg\" alt=\"Kaj je napenjanje?\" class=\"wp-image-253014\" style=\"width:843px;height:563px\" title=\"Kaj je napenjanje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_najpogostejsih_vzrokov_za_napihnjenost_in_kako_jih_odpraviti\"><\/span>9 najpogostej\u0161ih vzrokov za napihnjenost in kako jih odpraviti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V ve\u010dini primerov lahko najdete krivca za napenjanje in ve\u010dno napihnjen trebuh. <strong>Morda se celo zavedate, da slabo prebavljate preve\u010d mastno &#8220;hitro hrano&#8221;, ki je prav tako polna soli, ali pa imate te\u017eave z za\u010dinjeno hrano ali stro\u010dnicami<\/strong>. V teh situacijah lahko \u017ee pred\u010dasno predvidevate morebitno napihnjenost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar obstajajo primeri, ki zahtevajo globlje detektivsko delo in oceno splo\u0161nega \u017eivljenjskega sloga. <strong>Ker vzrok morda ni samo v hrani, ampak so v igri tudi drugi dejavniki, kot sta vadba ali psiha.<\/strong><\/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=\"1_Nekaterih_zivil_ne_prebavljate_pravilno\"><\/span>1. Nekaterih \u017eivil ne prebavljate pravilno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017de prva to\u010dka lahko razkrije vzrok za napenjanje pri \u0161tevilnih ljudeh. Dejansko obstaja veliko \u0161tevilo \u017eivil, ki <strong>lahko povzro\u010dijo kopi\u010denje plinov v \u010drevesju, ne da bi pri tem morali imeti kak\u0161no posebno bolezen prebavnega sistema.<\/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\">Hrana z visokim tveganjem<\/h3>\n\n\n\n<p><strong>Hrana z ve\u010djo vsebnostjo FODMAP<\/strong> &#8211; to so <strong>vrste ogljikovih hidratov, ki jih je te\u017eko absorbirati v tankem \u010drevesju<\/strong>. Zaradi tega nato v nespremenjenem stanju preidejo v debelo \u010drevo, kjer jih bakterije razgradijo, v tem procesu pa nastane velika koli\u010dina plinov. Ta \u017eivila vklju\u010dujejo nekatere vrste zelenjave, kot sta \u010desen in \u010debula, ali sladila, kot sta med ali agavin sirup. Sem spadajo tudi stro\u010dnice, \u017eita na \u010delu s p\u0161enico in r\u017ejo, polialkoholi, kot sta ksilitol ali maltitol, pa tudi mle\u010dni sladkor ali laktoza.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-749x1124.jpg\" alt=\"Prehrana in napenjanje\" class=\"wp-image-253135\" title=\"Prehrana in napenjanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208.jpg 1131w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\">Kaj lahko pomaga?<\/h3>\n\n\n\n<p>Najbolj\u0161a re\u0161itev je voditi lastni dnevnik, v katerega si zapi\u0161ete vse, kar jeste in pijete. \u010ce se napihnjenost pogosto pojavi po dolo\u010denih \u017eivilih, jih za nekaj \u010dasa poskusite odstraniti iz prehrane, da se boste bolje po\u010dutili. Na ta na\u010din delujejo eliminacijske diete, ki najpogosteje izklju\u010dujejo \u017eivila z visoko vsebnostjo FODMAP.\n<\/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 is-style-default\"><strong>Nasveti za bolj\u0161o prebavljivost stro\u010dnic:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izberite vrste, ki jih bolje prena\u0161ate, na primer <strong><a href=\"https:\/\/gymbeam.si\/testenine\/leca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rde\u010do le\u010do<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010di\u010deriko<\/a>.<\/strong><\/li>\n\n\n\n<li>Namo\u010dite jih v vodo za nekaj ur (obi\u010dajno \u010dez no\u010d), nato jih izlijte to vodo in za kuhanje uporabite sve\u017eo vodo.<\/li>\n\n\n\n<li>Pri kuhanju dodajte zeli\u0161\u010da, ki lahko pomagajo pri odstranjevanju \u010drevesnih plinov. Primerni so na primer kumina, jane\u017e, <a href=\"https:\/\/gymbeam.si\/bio-bazilika-sonnentor.html\" target=\"_blank\" aria-label=\"bazilika (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bazilika<\/a>, koroma\u010d ali peter\u0161ilj.<\/li>\n\n\n\n<li>Kuhajte do mehkega.<\/li>\n\n\n\n<li>Vsak zalogaj dobro pre\u017eve\u010dite, da boste la\u017eje prebavili.<\/li>\n\n\n\n<li>Pazite na koli\u010dino stro\u010dnic v prehrani in po potrebi postopoma pove\u010dajte vnos.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\"Stro\u010dnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stro\u010dnice<\/a> igrajo pomembno vlogo v na\u0161i prehrani. Poleg tega, da vsebujejo veliko koli\u010dino koristnih vlaknin, so tudi pomemben vir beljakovin. \u010ce vas zanima, katere stro\u010dnice vsebujejo najve\u010d beljakovin, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kateri so najbolj\u0161i viri rastlinskih beljakovin in zakaj bi jih morali vklju\u010diti v svojo prehrano?<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Preve\u010d mastna hrana<\/strong><\/h3>\n\n\n\n<p>Z ma\u0161\u010dobami bogata \u017eivila se prebavljajo dlje kot tista, ki prete\u017eno vsebujejo beljakovine in ogljikove hidrate, lahko pa tudi povzro\u010dijo napenjanje. Mogo\u010de bo torej svinjski kotlet s pire krompirjem in majonezo veliko bolj pritiskal na prebavo kot ri\u017e s pi\u0161\u010dancem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kaj lahko pomaga?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omejitev \u017eivil z visoko vsebnostjo ma\u0161\u010dob v va\u0161i prehrani. Poskusite paziti, kak\u0161no kombinacijo sestavin imate na kro\u017eniku. Obroki z visokim tveganjem so tisti, ki kombinirajo mastno meso, velike koli\u010dine olja in prelive. Ma\u0161\u010dobe so pomemben sestavni del na\u0161e prehrane, zato jih ni dobro v celoti presko\u010diti.<\/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 is-style-default\"><strong>\u017divila z veliko koli\u010dino soli in za\u010dimb<\/strong><\/h3>\n\n\n\n<p>Zelo za\u010dinjene in slane poslastice, kot je \u010dips, lahko uni\u010dijo va\u0161o prebavo in povzro\u010dijo napihnjen trebuh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kaj lahko pomaga?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se ne \u017eelite odre\u010di mo\u010dnim okusom ali \u010de ne &#8220;prena\u0161ate&#8221; peko\u010dih za\u010dimb, poskusite s kombinacijami razli\u010dnih sve\u017eih ali posu\u0161enih zeli\u0161\u010d. Sem spadajo <a href=\"https:\/\/gymbeam.si\/sonnentor\" target=\"_blank\" aria-label=\"bazilika (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bazilika<\/a>, satureja, <a href=\"https:\/\/gymbeam.si\/sonnentor\" class=\"ek-link\">origano<\/a>, <a href=\"https:\/\/gymbeam.si\/sonnentor\" target=\"_blank\" aria-label=\"timijan (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">timijan<\/a>, <a href=\"https:\/\/gymbeam.si\/sonnentor\" target=\"_blank\" aria-label=\"ro\u017emarin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u017emarin<\/a> ali peter\u0161ilj. Iz njih se da narediti super obrok, poleg tega pa pomagajo pri prebavi. <span style=\"color: #ff6600\">[3-7]<\/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.cz\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1124x749.jpg\" alt=\"Katera hrana povzro\u010da napenjanje?\" class=\"wp-image-253072\" style=\"width:843px;height:562px\" title=\"Katera hrana povzro\u010da napenjanje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-2048x1365.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=\"2_Hrano_pojeste_prehitro_ali_si_pripravite_velike_obroke\"><\/span>2. Hrano pojeste prehitro ali si pripravite velike obroke<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstajajo dnevi, ko imate malo \u010dasa, polurni odmor pa mine prehitro. Kosilo kar zme\u010dete vase in hitite nazaj na delo. Tem primerom se ni mogo\u010de izogniti. Vendar med nami obstajajo ljudje, ki kljub dovolj \u010dasa ne pre\u017eve\u010dijo hrane pravilno in v petih minutah izgineta celoten obrok in sladica. Nato ima prebavni sistem te\u017eave s predelavo velikih kosov hrane, ki so vanj vstopili v kratkem \u010dasu. <strong>Prekomerne porcije hrane lahko povzro\u010dijo tudi te\u017eave, saj so ve\u010dje breme za celoten proces prebave.<\/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 is-style-default\"><strong>Kaj lahko pomaga?<\/strong><\/h3>\n\n\n\n<p>S temeljitim \u017eve\u010denjem hrane na manj\u0161e ko\u0161\u010dke boste bistveno olaj\u0161ali mehansko razgradnjo hrane. To vklju\u010duje me\u0161anje s prebavnimi encimi, ki hrano spremenijo v preprostej\u0161e delce, kot so posamezne aminokisline iz beljakovin. Poskusite biti bolj pozorni na hrano in jo dobro pre\u017eve\u010diti. Najdemo lahko tudi priporo\u010dila, da je treba vsak zalogaj pre\u017eve\u010diti 32-krat. Kar zadeva velikost obroka, je bolje, \u010de imate manj\u0161o porcijo, ostalo pa shranite za pozneje. \u0160e posebej, \u010de boste kasneje telovadili ali se \u017eelite popolnoma osredoto\u010diti na delo. <span style=\"color: #ff6600\">[8-9]<\/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=\"87505,108259,108283,108778,109507\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pijete_med_obroki_ali_uzivate_v_gaziranih_pijacah\"><\/span>3. Pijete med obroki ali u\u017eivate v gaziranih pija\u010dah<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V nekaterih primerih lahko gazirane pija\u010de povzro\u010dijo tudi napihnjenost. <strong>Skupaj s teko\u010dino po\u017eirate tudi zrak, ki se lahko za\u010dne kopi\u010diti v prebavnem traktu<\/strong>. \u010ce gazirane pija\u010de predstavljajo velik del va\u0161ega re\u017eima pitja, smo morda pravkar na\u0161li vzrok za napihnjen trebuh. Tudi pitje med obroki lahko moti prebavo in <strong>ni vseeno, ali je va\u0161a pija\u010da z mehur\u010dki ali brez.<\/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 is-style-default\"><strong>Kaj lahko pomaga?<\/strong><\/h3>\n\n\n\n<p>Osredoto\u010dite se na negazirane pija\u010de. Idealna izbira je voda iz pipe ali nesladkan \u010daj. Poskusite piti ve\u010d med obroki &#8211; vsaj 30 minut pred in po zau\u017eitju. Obi\u010dajno je priporo\u010dljivo piti 30 &#8211; 45 ml teko\u010dine na vsak kilogram telesne te\u017ee na dan. <span style=\"color: #ff6600\">[10]<\/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.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1124x749.jpeg\" alt=\"Gazirane pija\u010de povzro\u010dajo napihnjenost\" class=\"wp-image-253088\" style=\"width:843px;height:562px\" title=\"Gazirane pija\u010de povzro\u010dajo napihnjenost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-2048x1366.jpeg 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=\"4_Prepogosto_zvecite_zvecilni_gumi\"><\/span>4. Prepogosto \u017eve\u010dite \u017eve\u010dilni gumi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u017dve\u010denje = po\u017eiranje ve\u010d zraka<\/strong>. Vendar to ni edini razlog, zakaj lahko ta priljubljena dejavnost, s katero v\u010dasih pre\u017eenete dolg\u010das ali odstranite okus kosila iz ust, povzro\u010di napenjanje. Dejansko \u017eve\u010dilni gumi pogosto vsebuje sladkorne alkohole, ki spadajo med zgoraj omenjene <strong>FODMAP-e<\/strong>, kot sta na primer ksilitol ali maltitol.<\/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 is-style-default\"><strong>Kateri so tvegani odmerki teh sladil?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pri odmerkih, ki presegajo 40-50 g <strong>ksilitola<\/strong> na dan, boste verjetno imeli ne\u017eelene u\u010dinke, kot je napihnjenost<\/li>\n\n\n\n<li>pri <strong>Maltitolu<\/strong> pa se te\u017eave s prebavo najverjetneje pojavijo pri preseganju 45 g na porcijo.<\/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 is-style-default\"><strong>Kaj lahko pomaga?<\/strong><\/h3>\n\n\n\n<p>\u010ce ga ob\u010dasno &#8220;pre\u017eve\u010dite&#8221;, \u017eve\u010dilni gumi verjetno ne bo vzrok za napihnjenost. \u010ce zau\u017eijete en paket na dan, upo\u0161tevajte to kot mo\u017enost. Vnos teh sladil je treba nadzorovati iz vseh virov. Poskusite postopoma zmanj\u0161evati porabo \u017eve\u010dilnih gumijev in preverite, ali to vpliva na va\u0161e prebavne te\u017eave. <span style=\"color: #ff6600\">[11\u201314]<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-989x1124.jpeg\" alt=\"Premalo gibanja lahko prav tako povzro\u010di napenjanje\" class=\"wp-image-253104\" title=\"Premalo gibanja lahko prav tako povzro\u010di napenjanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-989x1124.jpeg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-352x400.jpeg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-1352x1536.jpeg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-1803x2048.jpeg 1803w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Premalo_telovadite\"><\/span>5. Premalo telovadite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedeljski dru\u017einski sprehodi imajo veliko prednost &#8211; pomagali vam bodo bolje prebaviti odli\u010dno kosilo s tremi hodi. <strong>Telesna aktivnost lahko spodbuja prebavo s pove\u010danjem pretoka krvi po telesu, vklju\u010dno s prebavnim sistemom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telesna aktivnost pospe\u0161i odvajanje, kar je pomembno za redno praznjenje. To deluje tudi za prepre\u010devanje zaprtja, ki lahko povzro\u010di napihnjen trebuh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar to ne pomeni, da morate takoj po kon\u010danem kosilu sko\u010diti na <a href=\"https:\/\/gymbeam.si\/podloga-za-vadbo-yoga-mat-baby-pink-beastpink.html\" target=\"_blank\" aria-label=\"podlogo za vadbo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogo za vadbo<\/a> in za\u010deti z resno HIIT vadbo. Zaradi tega se lahko po\u010dutite slab\u0161e. V primeru intenzivnej\u0161ih \u0161portnih dejavnosti je telesu bolje pustiti dovolj \u010dasa za prebavo hrane in po\u010dakati vsaj eno uro po zaklju\u010dku. Vsak posameznik pa je druga\u010den; nekateri potrebujejo vsaj dve uri pred \u0161portom biti brez obroka, da se po\u010dutijo v redu.<\/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 is-style-default\"><strong>Kaj lahko pomaga?<\/strong><\/h3>\n\n\n\n<p>Ko se po\u010dutite &#8220;napihnjeni&#8221; ali pa ste pojedli &#8220;problemati\u010den obrok&#8221;, se sprehodite, rahlo raztegnite ali preizkusite razli\u010dne enostavne polo\u017eaje joge. <span style=\"color: #ff6600\">&nbsp;[15-16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Imate_bolezen_ki_vpliva_na_vaso_prebavo\"><\/span>6. Imate bolezen, ki vpliva na va\u0161o prebavo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko izklju\u010dimo mo\u017ene vzroke zaradi \u017eivljenjskega sloga, je \u010das, da iskanje usmerimo v drugo smer. <strong>Obstaja veliko \u0161tevilo bolezni, ki lahko negativno vplivajo na prebavo<\/strong>. Vse te morda ne bodo neposredno vplivale na prebavni trakt. Nekatere motnje \u017eiv\u010dnega ali hormonskega sistema lahko posredno tudi vplivajo na proces prebave. <strong>Tudi nekatera zdravila lahko zaradi ne\u017eelenih u\u010dinkov motijo te procese in povzro\u010dajo neprijetne te\u017eave.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali imate poleg napihnjenega trebuha \u0161e kak\u0161ne simptome, kot so vro\u010dina, bruhanje ali drugo nelagodje? V teh primerih ne oklevajte in se obrnite na svojega splo\u0161nega zdravnika, ki vas bo pregledal in po potrebi poslal k drugim strokovnjakom.<\/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 is-style-default\"><strong>\u010ce imate te simptome, poi\u0161\u010dite pomo\u010d pri zdravniku:&nbsp;<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dolgotrajna izguba apetita in izguba te\u017ee<\/li>\n\n\n\n<li>dolgotrajne te\u017eave s praznjenjem &#8211; zaprtje, teko\u010de blato<\/li>\n\n\n\n<li>bruhanje<\/li>\n\n\n\n<li>vro\u010dina<\/li>\n\n\n\n<li>bole\u010dina v \u017eelodcu, ki se ne izbolj\u0161a<\/li>\n\n\n\n<li>kri v blatu<\/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 is-style-default\"><strong>Primeri bolezni prebavil, ki lahko povzro\u010dijo napihnjenost:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intoleranca ali alergija na hrano<\/strong> &#8211; npr. intoleranca za laktozo, alergija na beljakovine kravjega mleka, alergija na jaj\u010dni beljak itd.<\/li>\n\n\n\n<li><strong>Celiakija<\/strong> &#8211; bolezen, ki jo spremljajo te\u017eave s prebavo glutena.<\/li>\n\n\n\n<li><strong>Neceliakijska ob\u010dutljivost na gluten<\/strong> &#8211; podobna zadeva kot celiakija, saj se ka\u017ee tudi v telesni nezmo\u017enosti prebave glutena.<\/li>\n\n\n\n<li><strong>Kroni\u010dno zaprtje<\/strong>\n\n&#8211; lahko ima ve\u010d vzrokov, vklju\u010dno s pomanjkanjem gibanja in vlaknin v prehrani.<\/li>\n\n\n\n<li><strong>Sindrom razdra\u017eljivega \u010drevesja<\/strong> &#8211; bolezen, ki se ka\u017ee v te\u017eavah s praznjenjem ali bole\u010dinami v trebuhu.<\/li>\n\n\n\n<li><strong>\u010crevesna disbioza<\/strong> &#8211; bakterije \u017eivijo v na\u0161emu \u010drevesju in da bi vse delovalo, kot bi moralo, morajo njihove vrste in \u0161tevilo ostati v ravnovesju. Disbioza pomeni motnje tega ob\u010dutljivega ravnovesja. Na bakterije v prebavnem traktu vplivajo \u0161tevilni dejavniki, kot so prehrana, okolje in tudi gibanje.<\/li>\n\n\n\n<li><strong>Gastropareza ali oslabljeno gibanje \u010drevesja<\/strong> &#8211; pri teh boleznih so prizadete mi\u0161ice v steni \u017eelodca ali \u010drevesja, zato hrana ne prehaja skozi prebavni sistem, kot bi morala.<\/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 is-style-default\"><strong>Kaj lahko pomaga?<\/strong><\/h3>\n\n\n\n<p>\u010ce vas zadeva kaj od zgoraj na\u0161tetega, si raje organizirajte zdravni\u0161ki pregled za temeljitej\u0161i vpogled. Tako lahko ugotovite, ali je za temi simptomi kaj resnej\u0161ega. <span style=\"color: #ff6600\">[17-20]<\/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.cz\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1124x749.jpg\" alt=\"Napihnjenost, ki jo povzro\u010da bolezen\" class=\"wp-image-253202\" style=\"width:843px;height:562px\" title=\"Napihnjenost, ki jo povzro\u010da bolezen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-2048x1365.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=\"7_Dozivljate_velik_stres\"><\/span>7. Do\u017eivljate velik stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Iz izku\u0161enj morda veste, da \u010de ste dlje \u010dasa pod stresom, to vpliva tudi na va\u0161e fizi\u010dno zdravje<\/strong>. Pogosto vas zebe, imate manj energije, glavobol ali \u010dutite &#8220;pritisk&#8221; v predelu trebuha. Stres proizvaja hormone, ki kro\u017eijo po telesu in lahko negativno vplivajo tudi na prebavo. <strong>Ko ste navdu\u0161eni, je pogosto tako, da ve\u010d dihate<\/strong>. Takrat lahko ve\u010d vne\u0161enega zraka povzro\u010di napenjanje in bole\u010dine v trebuhu.<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<h3 class=\"wp-block-heading is-style-default\"><strong>Kaj lahko pomaga?<\/strong><\/h3>\n\n\n\n<p>Preizkusite razli\u010dne tehnike za obvladovanje stresa. Pomagajo lahko vadba, pisanje dnevnika, razli\u010dne dihalne vaje ali <a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\"kaljenje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kaljenje.<\/a> \u010ce vas zanimajo drugi na\u010dini za laj\u0161anje stresa, preberite <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/a><\/strong><\/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=\"8_Imate_PMS\"><\/span>8. Imate PMS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gospodi\u010di, oprostite, ta to\u010dka je namenjena izklju\u010dno \u017eenskam. Ko se bli\u017eajo \u00bbva\u0161i dnevi\u00ab, lahko preprosto ugotovite po tem, da vas napihnjen trebuh za\u010dne motiti. Pono\u010di zaspati brez te\u017eav in se zjutraj prebuditi z balonom namesto s trebuhom ni ni\u010d nenavadnega. To je prikaz mo\u010di delovanja hormonov, ki igrajo ne samo na va\u0161o postavo, ampak tudi na prebavo.<\/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 is-style-default\"><strong>Kaj lahko pomaga?<\/strong><\/h3>\n\n\n\n<p>V svoji prehrani poskusite zmanj\u0161ati slano, mastno in sladko hrano in pijte veliko vode. Poskusite se raztegniti, delati jogo ali pa se sprehoditi. Pomagajo lahko tudi masa\u017ea trebuha in druge sprostitvene tehnike. Poskusite pove\u010dati vnos <strong><a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" aria-label=\"kalcija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcija<\/a><\/strong> in <strong><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\"magnezija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a><\/strong>, katerih raven se lahko v tem \u010dasu cikla zmanj\u0161a. Vnos teh mineralov vam lahko pomaga pri simptomih PMS, kot so zadr\u017eevanje vode, spremembe razpolo\u017eenja ali preprosto napihnjenost. <span style=\"color: #ff6600\">[23-24]<\/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.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-1124x750.jpg\" alt=\"PMS in napenjanje\" class=\"wp-image-253221\" style=\"width:843px;height:563px\" title=\"PMS in napenjanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Odleteli_ste_v_tujo_drzavo\"><\/span>9. Odleteli ste v tujo dr\u017eavo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste \u017ee kdaj opazili, da je va\u0161a prebava <strong>pogosto kaoti\u010dna, ko potujete?<\/strong> Tudi med letom, ko ste na vi\u0161ji nadmorski vi\u0161ini, lahko na vas vpliva druga\u010den zra\u010dni tlak, kot ste ga vajeni na kopnem. <strong>Vi\u0161ja stopnja stresa<\/strong> &#8211; tudi pozitiven stres &#8211; ima lahko tudi nadaljnji vpliv. Kdo se ne veseli raziskovanja novih destinacij? Med potovanjem se \u0161e vedno veliko dogaja, zato lahko pozabite pravilno piti, va\u0161a prehrana pa se spreminja iz dneva v dan. <strong>Poleg tega imate pri dolgih letih premalo gibanja, kar je \u0161e en dejavnik, za katerega \u017ee vemo, da ima pomembno vlogo pri prebavi.<\/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 is-style-default\"><strong>Kaj lahko pomaga?<\/strong><\/h3>\n\n\n\n<p>Ne skrbite, potovanjem se vam ni treba dokon\u010dno odpovedati. Poskusite pa poskrbeti za dovolj gibanja. Privo\u0161\u010dite si tek zjutraj pred potovanjem, sprehodite se po trgovinah na letali\u0161\u010du, med pavzo na bencinski \u010drpalki pa lahko sko\u010dite na eno mesto ali naredite nekaj po\u010depov. Pijte veliko \u010diste negazirane vode, posku\u0161ajte vsaj upo\u0161tevati na\u010dela zdrave prehrane in se izogibajte u\u017eivanju preve\u010d mastne, slane ali sladke hrane. Pred potovanjem na eksoti\u010dne cilje se morda spla\u010da tudi preventivna uporaba <a href=\"https:\/\/gymbeam.si\/yummies-probiotik-gymbeam.html\" target=\"_blank\" aria-label=\"probiotikov. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">probiotikov.<\/a> <span style=\"color: #ff6600\">[25]<\/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=\"Kaj_storiti_ce_vas_muci_napenjanje_in_napihnjen_trebuh\"><\/span>Kaj storiti, \u010de vas mu\u010di napenjanje in napihnjen trebuh?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdaj poznate glavne vzroke za napihnjen trebuh in imate nasvete za njihovo re\u0161evanje. V desetih zapovedih najdete povzetek nasvetov in priporo\u010dil, na kaj se morate osredoto\u010diti, ko \u017eelite prepre\u010diti napihnjenost.<\/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\"><strong>1. Zmanj\u0161ajte porcije hrane, jejte pogosteje in posku\u0161ajte hrano pravilno \u017eve\u010diti<\/strong><\/h3>\n\n\n\n<p>\u010ce jeste manj\u0161e obroke, ne boste toliko obremenjevali prebave kot pri ve\u010djih obrokih. Hkrati boste morda po jedi za\u010dutili ve\u010d energije kot le utrujenost in \u017eeljo po pole\u017eavanju na kav\u010du.<\/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\"><strong>2. Poskrbite za svoje bakterije, lepo boste nagrajeni.<\/strong><\/h3>\n\n\n\n<p>Izkazalo se je, da lahko to, kar pojemo, delno vpliva na sestavo na\u0161ega mikrobioma &#8211; bakterij, ki \u017eivijo v na\u0161em \u010drevesju. Te lahko povzro\u010dijo tudi napihnjen trebuh, zato morate storiti \u010dim ve\u010d, da situacijo obrnete sebi v prid. Zelo pomembno je, da jemo dovolj vlaknin, ki jih najdemo v sadju, zelenjavi, ovsenih kosmi\u010dih, <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\"psylliumu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psylliumu<\/a> ali \u017eitih. Vlaknine so hrana za te bakterije in vplivajo na njihovo ugodno sestavo. Tudi probiotiki, ki jih najdemo v \u017eivilih, kot so jogurt, kefir, kislo zelje ali kimchi, lahko s svojo sestavo obogatijo va\u0161 mikrobiom. V <a href=\"https:\/\/gymbeam.si\/probioten-gymbeam.html\" target=\"_blank\" aria-label=\"prehranskih dopolnilih (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskih dopolnilih<\/a> jih boste na\u0161li tudi v obi\u010dajno bolj koncentrirani obliki.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o probioti\u010dnih bakterijah, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/probiotiki-pomen-koristnih-bakterij-za-imunost-in-splosno-zdravje-sportnikov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Probiotiki: pomen koristnih bakterij za imunost in splo\u0161no zdravje \u0161portnikov<\/strong><\/a><\/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.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1124x749.jpg\" alt=\"Probiotiki pomagajo pri napenjanju\" class=\"wp-image-253235\" style=\"width:843px;height:562px\" title=\"Probiotiki pomagajo pri napenjanju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Poi\u0161\u010dite krivca<\/strong><\/h3>\n\n\n\n<p>Imejte dnevnik, v katerem si zapisujete hrano, pija\u010do, \u0161portne ali druge dejavnosti in dodajte, kako ste se po\u010dutil tisti dan. Morda bo to razkrilo morebitnega krivca za va\u0161e te\u017eave.<\/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\"><strong>4. Izlo\u010dite gazirane pija\u010de, \u017eve\u010dilne gumije in ne pijte med obroki<\/strong><\/h3>\n\n\n\n<p>Zaradi gaziranih pija\u010d in \u017eve\u010dilnih gumijev vase vnesete ve\u010d zraka, ki nato povsem logi\u010dno vpliva na napihnjen trebuh. Poskusite se torej osredoto\u010diti na navadno vodo iz pipe in \u017eve\u010dite le, kadar razmere to resni\u010dno zahtevajo.<\/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\"><strong>5. Ne pretiravajte z umetnimi sladili<\/strong><\/h3>\n\n\n\n<p>Umetna brezkalori\u010dna <a href=\"https:\/\/gymbeam.si\/sladila\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sladila<\/a> so v redu, saj lahko z njimi u\u017eivate v sladki hrani in ne skrbite zaradi velikega vnosa preprostih sladkorjev. Vendar pazite, da va\u0161a prehrana ne vsebuje prevelikih koli\u010din sladkornih alkoholov (ksilitol, maltitol).<\/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\"><strong>6. Poskusite s prehranskimi dodatki prebavnih encimov<\/strong><\/h3>\n\n\n\n<p>Prebavo lahko podprete tudi z uporabo <a href=\"https:\/\/gymbeam.si\/digezyme-60-kapsgymbeam.html\" target=\"_blank\" aria-label=\"encimov, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">encimov,<\/a> ki se uporabljajo za prebavo hrane na preprostej\u0161e, uporabne delce.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-843x1124.jpeg\" alt=\"\u010caj za prepre\u010devanje napenjanja\" class=\"wp-image-253252\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-1536x2048.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>7. Poskusite zeli\u0161\u010dni ali ingverjev \u010daj<\/strong><\/h3>\n\n\n\n<p>Poskusite vro\u010di \u010daj po obroku, ki vsebuje meto, kamilico, <a href=\"https:\/\/gymbeam.si\/caj\" target=\"_blank\" aria-label=\"ingver (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ingver<\/a> ali koroma\u010d z jane\u017eem. Po\u010dutili se boste bolje in tudi va\u0161a prebava bo cenila ta zeli\u0161\u010da.<\/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\"><strong>8. Prepre\u010devanje zaprtja<\/strong><\/h3>\n\n\n\n<p>Redno praznjenje je zelo pomembno za zdravje prebavnega trakta. Podprli ga boste z veliko teko\u010dine, rednim gibanjem in u\u017eivanjem vlaknin. Pomagajo lahko tudi probioti\u010dna \u017eivila, kot so izdelki iz kislega mleka ali kombu\u010da.<\/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\"><strong>9. Poskusite masirati \u017eelodec<\/strong><\/h3>\n\n\n\n<p>\u010ce svojemu telesu zagotovite najbolj\u0161o nego, se vam bo to zagotovo povrnilo. Tudi v primeru bolj\u0161e prebave poskusite ne\u017eno drgnjenje trebuha ali toplo kopel.<\/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\"><strong>10. \u010ce simptomi \u0161e kar trajajo in ne veste, kaj storiti, obi\u0161\u010dite zdravnika<\/strong><\/h3>\n\n\n\n<p>Kot je opisano v prej\u0161njem poglavju, je v nekaterih primerih bolje, da se obrnete na strokovnjake, ki vam bodo pomagali odkriti vzrok va\u0161ih te\u017eav. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomaga_lahko_dieta_z_nizko_vsebnostjo_FODMAP\"><\/span>Pomaga lahko dieta z nizko vsebnostjo FODMAP<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehrana z nizko vsebnostjo FODMAP je izlo\u010devalna dieta, ki iz prehrane izlo\u010da nekatera ogljikohidratna \u017eivila. Nekdo ima lahko te\u017eave z njihovo prebavo, zato bo izklju\u010ditev teh \u017eivil iz prehrane pogosto pomagala pri prebavnih te\u017eavah. <strong>Sem spadajo oligosaharidi, disaharidi, monosaharidi in polioli.<\/strong> Ta dieta se uporablja predvsem pri ljudeh s sindromom razdra\u017eljivega \u010drevesja, kjer pogosto vodi do bla\u017eenja simptomov bolezni. Omogo\u010da tudi ugotavljanje, katerih posebnih \u017eivil \u010dlovek ne prena\u0161a in v kak\u0161nih koli\u010dinah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Obi\u010dajno traja 4 &#8211; 6 tednov, nato pa se \u017eivila z visokim tveganjem ponovno vklju\u010dijo v prehrano.<\/strong> Ker gre za zelo omejevalno prehrano, je ni primerno upo\u0161tevati dlje \u010dasa. Po mo\u017enosti jo je treba izvajati pod vodstvom strokovnjaka, kot je prehranski terapevt ali kak\u0161en drug strokovnjak za prehrano.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Primeri \u017eivil z visokim tveganjem, ki vsebujejo FODMAP, in njihovih ustreznej\u0161ih nadomestkov<\/strong><span style=\"color: #ff6600\">&nbsp;[28]<\/span><strong>:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">\u017divila z visoko vsebnostjo FODMAP<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u017divila z nizko vsebnostjo FODMAP<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Zelenjava, sadje, stro\u010dnice<\/strong>:\n\u010desen, \u010debula, mlada \u010debula, fi\u017eol, belu\u0161i, gobe, grah, jabolka, slive, avokado, marelice, banane, breskve, mango, fi\u017eol<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Zelenjava, sadje, stro\u010dnice:<\/strong>\nbrokoli, zeleni fi\u017eol, zelena solata, korenje, bu\u010dke, zelena, kumare, jaj\u010devci, paradi\u017enik, redkev, pomaran\u010de, borovnice, kivi, jagode, krompir, sladki krompir, \u010di\u010derika, majhne koli\u010dine le\u010de<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u017dita:<\/strong>\nje\u010dmen, r\u017e, p\u0161enica, kuskus, pira<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u017dita:<\/strong> <a href=\"https:\/\/gymbeam.si\/instant-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"oves (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oves<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\"kvinoja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a>, <a href=\"https:\/\/gymbeam.si\/instant-ajdova-kasa-gymbeam.html\" target=\"_blank\" aria-label=\"ajda (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ajda<\/a>, <a href=\"https:\/\/gymbeam.si\/rizeva-kasa-gymbeam.html\" target=\"_blank\" aria-label=\"ri\u017e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017e<\/a>, brezglutensko pecivo, koruza<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ore\u0161\u010dki in semena:<\/strong>\nindijski ore\u0161\u010dki, pistacije<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ore\u0161\u010dki in semena:<\/strong> <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\"mandlji (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandlji<\/a>, pekani, <a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\"ara\u0161idi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idi<\/a>, <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\"chia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a>, son\u010dnice, mak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mle\u010dni izdelki, jajca in drugi proizvodi:<\/strong>\nkravje mleko, kozje in ov\u010dje mleko, jogurt, kefir, smetana, sladoled<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mle\u010dni izdelki, jajca in drugi ohlajeni proizvodi<\/strong>:\nrastlinski napitki in sladice &#8211; soja, kokos, ri\u017e, oves, nato maslo, trdi siri, jajca, sadni sorbet, tofu, tempeh<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Arome in sladila:<\/strong>\nagavin sirup, med, izomalt, maltitol, sorbitol, ksilitol, eritritol, marmelade<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Arome in sladila:<\/strong>\naspartam, sukraloza, saharin, sladkorna pesa<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pija\u010de:<\/strong>\nsadni sokovi iz visoko tveganih sadnih vrst, beljakovinski napitki iz sirotke, ki vsebujejo laktozo<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pija\u010de:<\/strong>\nkava, \u0161ibki zeli\u0161\u010dni \u010daji, negazirana voda, pomaran\u010dni \u010daj, napitki z beljakovinami iz sirotke z malim dele\u017eem laktoze<\/td><\/tr><\/tbody><\/table><\/figure>\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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Napihnjenost in napihnjen trebuh sta lahko prava nadloga. Njun vzrok je pogosto povezan z \u017eivljenjskim slogom in je lahko posledica neprimerne prehrane, gaziranih pija\u010d ali prevelikih obrokov. <strong>Stres ali hormoni so lahko tudi dejavnik v prebavi<\/strong>. Bistveno je najti vzrok te\u017eave in ga za\u010deti re\u0161evati v najkraj\u0161em mo\u017enem \u010dasu. V\u010dasih pomaga majhna prilagoditev prehrane, sprehod po obroku, bolj\u0161e obvladovanje stresa ali <strong>vklju\u010ditev probiotikov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali \u017ee imate zajam\u010den na\u010din za boj proti napenjanju? Delite ga z nami pod komentarji. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji in morda jim lahko pomagate v boju proti napihnjenosti.<\/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\/probiotics-and-digestive-enzymes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProbiotics and Digestive Enzymes\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>Laktozna intoleranca, veliki obroki hrane, premalo gibanja ali stres so vsi povezani z napihnjenim trebuhom. V pomo\u010d vam bodo morda posebna prehrana in drugi nasveti, ki jih boste na\u0161li v tem \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":252995,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7735,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258824","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prebava","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Napihnjenost trebuha in kako se tega znebiti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vas mu\u010di napenjanje in napihnjen trebuh? 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