{"id":260326,"date":"2021-05-28T19:13:00","date_gmt":"2021-05-28T17:13:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260326"},"modified":"2022-09-22T17:11:32","modified_gmt":"2022-09-22T15:11:32","slug":"zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/","title":{"rendered":"Zakaj ste vedno utrujeni? 7 najpogostej\u0161ih vzrokov in njihove re\u0161itve"},"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-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/#1_Vasa_prehrana_je_slaba\" title=\"1. Va\u0161a prehrana je slaba\">1. Va\u0161a prehrana je slaba<\/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-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/#2_Premalo_ali_prevec_gibanja\" title=\"2. Premalo ali preve\u010d gibanja\">2. Premalo ali preve\u010d gibanja<\/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\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/#3_Ne_veste_kako_bi_zaceli_z_nacrtovanjem\" title=\"3. Ne veste, kako bi za\u010deli z na\u010drtovanjem\">3. Ne veste, kako bi za\u010deli z na\u010drtovanjem<\/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\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/#4_Slabo_spite\" title=\"4. Slabo spite\">4. Slabo spite<\/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\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/#5_Primanjkuje_vam_vitaminov_in_mineralov\" title=\"5. Primanjkuje vam vitaminov in mineralov\">5. Primanjkuje vam vitaminov in mineralov<\/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\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/#6_Na_vas_vpliva_vreme\" title=\"6. Na vas vpliva vreme\">6. Na vas vpliva vreme<\/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\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/#7_Ste_kronicno_bolni\" title=\"7. Ste kroni\u010dno bolni\">7. Ste kroni\u010dno bolni<\/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\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se iz slu\u017ebe pogosto vrnete domov z ob\u010dutkom, da vam ni ostalo ni\u010d energije, \u010di\u0161\u010denje ali gibanje pa se zdi kot nekaj iz znanstvenofantasti\u010dnega filma? Ali se \u017ee takoj zjutraj zbudite brez energije? Niste sami. Ta ob\u010dutek smo do\u017eiveli \u017ee vsi. Toda ne gre le za dobro staro utrujenost. Razlika je v tem, ali jo ob\u010dutite po napornem treningu mo\u010di, kjer ste dvignili ve\u010d to\u010d \u017eeleza, ali \u010de se <strong>redno pojavlja in nimate pojma, zakaj.<\/strong><\/p>\n\n\n\n<p>V dana\u0161njem \u010dlanku bomo razpravljali o <strong>7 najpogostej\u0161ih vzrokih za utrujenost in razkrili, kako se z njimi boriti<\/strong>, tako da boste spet polni energije in obnovljene \u017eivljenjske radosti.<\/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_Vasa_prehrana_je_slaba\"><\/span>1. Va\u0161a prehrana je slaba<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kaj jeste, bistveno vpliva na va\u0161e po\u010dutje. Je kot avto. Ne morete pri\u010dakovati, da bo deloval tako, kot bi moral, \u010de ga &#8220;nahranite&#8221; z gorivom slabe kakovosti. \u010ce svojo prehrano gradite na <strong>komercialno predelani hrani<\/strong>, bo vnos hrane sestavljen iz \u017eivil z visokim dele\u017eem energije in, nasprotno, nizko hranilno vrednostjo. Kako si to lahko razlagamo? V praksi to pomeni, da s temi obroki prejmete <strong>veliko koli\u010dino kalorij v sorazmerno majhni koli\u010dini hrane<\/strong>, vsa ta energija pa prihaja iz sladkorja, rafiniranih ogljikovih hidratov in nekakovostnih ma\u0161\u010dob. Tega pa ne moremo podpirati. Poleg tega obi\u010dajno vsebujejo razmeroma malo vlaknin in <strong>mikrohranil<\/strong>, kot so vitamini ali minerali. Pomanjkanje le-teh je lahko spet povezano z utrujenostjo in debelostjo, kar za ljudi, ki u\u017eivajo tovrstno hrano, ni ni\u010d nenavadnega. Visoko predelana hrana, bogata s sladkorjem in ma\u0161\u010dobami, spodbuja nagrajevalni center v mo\u017eganih. Tako hitro pride do prenajedanja, kar lahko privede do pove\u010danja telesne te\u017ee.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mislite, da se to ne more zgoditi vam, ker <strong>jeste ve\u010dinoma zdravo hrano?<\/strong> \u010ce ste bolj ob\u010dutljivi na ogljikove hidrate, je mo\u017eno, da se po jedi ne boste mogli izogniti utrujenosti, tudi \u010de na\u010deloma jeste zdravo hrano. \u010ce si za zajtrk privo\u0161\u010dite veliko porcijo <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/instant-ovsena-kasa-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"ovsenih kosmi\u010dev (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsenih kosmi\u010dev<\/a><\/span>, lahko pride do ve\u010djega spro\u0161\u010danja inzulina in s tem do <strong>mo\u010dnega padca krvnega sladkorja, ki bo povzro\u010dil utrujenost<\/strong>. To izlo\u010danje inzulina lahko povzro\u010di vstop ve\u010dje koli\u010dine triptofana v mo\u017egane. Vpliva na proizvodnjo hormonov serotonina in melatonina, kar pa je lahko povezano z va\u0161o utrujenostjo. \u017dal si ne boste mogli pomagati tako, da se odlo\u010dite, da ogljikove hidrate v hrani zamenjate z ma\u0161\u010dobami. To makrohranilo <strong>potrebuje najve\u010d \u010dasa za predelavo, kar lahko povzro\u010di ob\u010dutek te\u017ee in sitosti.<\/strong> <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako se izogniti utrujenosti po jedi, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-ste-po-jedi-utrujeni-in-kako-se-temu-izogniti\/\" target=\"_blank\" aria-label=\"Zakaj ste po jedi utrujeni in kako se temu izogniti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj ste po jedi utrujeni in kako se temu izogniti?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1124x749.jpg\" alt=\"Kako se izogniti utrujenosti po jedi?\" class=\"wp-image-248903\" width=\"843\" height=\"562\" title=\"Kako se izogniti utrujenosti po jedi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Utrujenost je lahko povezana tudi z intoleranco na hrano ali velikostjo porcije<\/h3>\n\n\n\n<p>Poleg zgoraj navedenih razlogov lahko dolo\u010deno \u017eivilo povzro\u010di tudi pomanjkanje energije po jedi, zlasti v primeru intolerance. Utrujenost pogosto prizadene ljudi, ki trpijo za <strong>glukozno intoleranco ali celiakijo<\/strong>. Poleg zdravnika lahko tudi <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/diagnosticni-testi\" target=\"_blank\" aria-label=\"samodiagnosticiranje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">samodiagnosticiranje<\/a><\/span> pomaga dolo\u010diti pravilno sledenje dieti brez glutena ali odkriti oziroma diagnosticirati to te\u017eavo. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar poleg velikih porcij ne smemo pozabiti niti na <strong>premajhne porcije<\/strong>, ki lahko prav tako vodijo do utrujenosti. Pogosto se to stanje pojavi pri ljudeh, ki se odlo\u010dijo za huj\u0161anje in vzpostavijo prevelik <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dni primanjkljaj<\/a><\/span>. To bo nato <strong>povzro\u010dilo pomanjkanje energije za obi\u010dajne vsakodnevne aktivnosti.<\/strong> Na koncu ima lahko ta omejitev veliko huj\u0161e posledice, o \u010demer boste ve\u010d izvedeli v \u010dlanku, ki smo ga posvetili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-boriti-proti-odsotnosti-menstruacije-in-drugim-simptomom-zenske-sportne-triade\/\" target=\"_blank\" aria-label=\"\u017eenski \u0161portni triadi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eenski \u0161portni triadi<\/a><\/span>. Da bi se izognili tem te\u017eavam in kljub temu izgubili odve\u010dne kilograme, priporo\u010damo uporabo na\u0161ega kalkulatorja za <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-za-izracun-vnosa-kalorij-in-makrohranil\/\" target=\"_blank\" aria-label=\"vnos energije, ki vam pomaga izra\u010dunati tako kalorije kot makrohranila. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vnos energije, ki vam pomaga izra\u010dunati tako kalorije kot makrohranila.<\/a><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/4xPuKrT2YBFpO7LzwSnL63VbryQl57ZzlwBsh0rlEDSTCYDW-JrouY3a5ootcQia53joWRon8ydhC6ipea_8OQQRCegYprs1qMVTt6aGh4EJfl4DM35uryYTzCuCHHwKEII89bx9\" alt=\"Kako jesti zdravo?\" title=\"Kako jesti zdravo?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Enako pomembna pa sta tudi upo\u0161tevanje re\u017eima pitja in <a href=\"https:\/\/gymbeam.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/\" target=\"_blank\" aria-label=\"zadostna hidracija. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zadostna hidracija<\/strong>.<\/a> Pri odraslih je 55 &#8211; 70% telesne te\u017ee sestavljeno iz vode, <strong>utrujenost pa je le eden od \u0161tevilnih simptomov dehidracije<\/strong>. Dnevni vnos teko\u010dine naj bo pribli\u017eno <strong>med 30 in 45 ml<\/strong> na kilogram telesne te\u017ee. V vro\u010dih poletnih dneh in med \u0161portnimi aktivnostmi se lahko splo\u0161na potreba po teko\u010dini \u0161e pove\u010da, zato je treba upo\u0161tevati tudi to dejstvo. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Re\u0161itev za prehranske te\u017eave<\/h3>\n\n\n\n<p>Poskrbite, da bo v va\u0161i prehrani <strong>kar se da malo visoko predelane hrane<\/strong>, ki vsebuje minimalno koli\u010dino hranil. Osredoto\u010dite se na <strong>sve\u017ee sestavine, jejte veliko sadja in zelenjave<\/strong>, upo\u0161tevajte uravnote\u017eeno razmerje vseh makrohranil in <strong>ne pozabite na njihov vnos \u010dez dan<\/strong>, pri tem pa seveda zelo pomembno vlogo igra tudi <strong>veliko porcij<\/strong>. Poskusite torej jesti redno in se ne prenajedajte. O\u010diten del zdrave prehrane je tudi re\u017eim pitja, ki temelji na sve\u017ei vodi. \u010ce res \u017eelite shuj\u0161ati, <strong>se ne spu\u0161\u010dajte v nobene skrajnosti<\/strong>, izra\u010dunajte svoj optimalni vnos energije in <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"posku\u0161ajte jesti bolj zdravo. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">posku\u0161ajte jesti bolj zdravo<\/span>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se po dolo\u010denih \u017eivilih \u0161e vedno po\u010dutite slabo, poskusite sami raziskati, kje ti\u010di te\u017eava. <strong>Zapisujte si vse jedi skupaj z ob\u010dutki in manifestacijami, ki jih povzro\u010da dolo\u010dena hrana<\/strong>. \u010ce sumite na resnej\u0161o te\u017eavo, se ne bojte poiskati zdravni\u0161ke pomo\u010di.<\/p>\n<\/div>\n<\/div>\n<\/div><\/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=\"40891,105346,105841,107635,108898,109624\" ><\/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=\"2_Premalo_ali_prevec_gibanja\"><\/span>2. Premalo ali preve\u010d gibanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali pre\u017eivite vsako popoldne in ve\u010der na kav\u010du, ker ste iz\u010drpani od dela? Povsem verjetno je, da je ravno ta <strong>(ne)aktivnost vzrok za va\u0161o utrujenost<\/strong>. \u010ce ves dan sedite za ra\u010dunalnikom in razmi\u0161ljate, ste verjetno pogosto utrujeni. Prav telesna aktivnost je lahko odli\u010den na\u010din, da se znebite utrujenosti in pove\u010date <a href=\"https:\/\/gymbeam.si\/blog\/9-odlicnih-razlogov-za-zacetek-vadbe-in-kako-se-tega-lotiti\/\" target=\"_blank\" aria-label=\"subjektivno koli\u010dino energije, ki jo \u010dutite. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>subjektivno koli\u010dino energije, ki jo \u010dutite<\/strong>.<\/a> To potrjujejo tudi \u0161tudije, namenjene ljudem s sedentarnim na\u010dinom \u017eivljenja, v katerih so jim raziskovalci naro\u010dili redne aktivnosti. Ti ljudje so nato zaznali <strong>ob\u010dutno pove\u010danje energije in zmanj\u0161anje utrujenosti<\/strong>. <span style=\"color: #ff6600\">[5\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spet se vam bo mogo\u010de zdelo, da ta to\u010dka ni namenjena vam, ker vsak dan delate na sebi. Vendar pa so <strong>pretirani treningi \u0161e en vzrok za utrujenost<\/strong> in pomanjkanje energije. \u010ce intenzivno trenirate, ste iz dneva v dan manj naklonjeni treningom, izgubljate motivacijo, ste utrujeni in se vam zdi, da se va\u0161i rezultati ne izbolj\u0161ujejo, potem ste morda naleteli na pretreniranost.<span style=\"color: #ff6600\"> [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tej te\u017eavi si lahko preberete v \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/pretreniranost-dejstvo-ali-mit\/\" target=\"_blank\" aria-label=\"Pretreniranost - dejstvo ali mit? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pretreniranost &#8211; dejstvo ali mit?<\/a><\/strong><\/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\">Re\u0161itev za te\u017eave z gibanjem<\/h3>\n\n\n\n<p>Naju\u010dinkovitej\u0161a re\u0161itev za pomanjkanje gibanja ni razmi\u0161ljanje o tem, da ne bi \u017eeleli telovaditi, ampak samo <strong>vstati in se za\u010deti gibati<\/strong>. Ni pomembno, \u010de te\u010dete, kolesarite, se sprehajate ali s prijatelji igrate nogomet. Pomembno je, da <strong>ste redno aktivni in svojega \u010dasa ne izgubljate z le\u017eanjem<\/strong>. Videli boste, da se va\u0161a nagrada v obliki navala endorfinov (hormonov, ki so zaslu\u017eeni za dobro voljo) iz vadbe spla\u010da.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce menite, da imate povsem nasprotno te\u017eavo, in mislite, da bi lahko bila va\u0161a utrujenost posledica pretreniranosti, <strong>vam ne preostane drugega, ko da se malo ustavite<\/strong>. Namesto intenzivnega treninga poskusite z <strong>lahkotno jogo<\/strong>. Nato lahko sestavite nov vadbeni na\u010drt v skladu z nasveti iz \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-sestaviti-kakovosten-nacrt-vadbe-nasveti-treningi-najpogostejse-napake\/\" target=\"_blank\" aria-label=\"Kako sestaviti kakovosten na\u010drt vadbe - nasveti, treningi in najpogostej\u0161e napake. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako sestaviti kakovosten na\u010drt vadbe &#8211; nasveti, treningi in najpogostej\u0161e napake.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1124x749.jpeg\" alt=\"Kako pristopiti k utrujenosti zaradi pretiranih treningov ali pomanjkanja gibanja?\" class=\"wp-image-248924\" width=\"843\" height=\"562\" title=\"Kako pristopiti k utrujenosti zaradi pretiranih treningov ali pomanjkanja gibanja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/MG_8204-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Ne_veste_kako_bi_zaceli_z_nacrtovanjem\"><\/span>3. Ne veste, kako bi za\u010deli z na\u010drtovanjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nau\u010diti se dobro razporejati \u010das, je sprva lahko zelo te\u017eko.&nbsp; Vendar je to <strong>u\u010dinkovita metoda, ki vam pomaga dolo\u010diti prednostne naloge, zmanj\u0161ati raven stresa in s tem tudi utrujenost<\/strong>. Poleg tega si boste vzeli \u010das tudi za aktivnosti, ki so vam v\u0161e\u010d. \u010ce ste pogosto utrujeni, ste pod stresom, imate te\u017eave s koncentracijo in spanjem, potem ste morda naleteli na mo\u017een vzrok. To zavedanje je prvi korak, ki vam omogo\u010da, da za\u010dnete delati v smeri sprememb. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Izbolj\u0161ajte razporejanje \u010dasa<\/h3>\n\n\n\n<p>Na za\u010detku vsakega tedna (ali dneva) naredite <strong>seznam vseh aktivnosti<\/strong>, ki bi se jih radi udele\u017eili in jih razdelite v <strong>3 kategorije:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Nujne<\/strong> &#8211; ta kategorija vklju\u010duje <strong>najpomembnej\u0161e naloge<\/strong>, ki jih ni mogo\u010de zanemariti ali odlo\u017eiti. Primeri vklju\u010dujejo rok za dolo\u010den projekt, na katerem delate \u0161est mesecev, ali zadnji mo\u017eni dan za pla\u010dilo ra\u010duna za elektriko, preden vam jo odklopijo. Idealno bi bilo, da vse naloge opravite, preden postanejo nujne. Dejstvo je, da<strong> nujne naloge povzro\u010dajo najve\u010d stresa<\/strong>.<\/li><li><strong>Pomembne<\/strong> &#8211; v tej kategoriji najdemo aktivnosti, ki so za nas pomembne. To lahko vklju\u010duje \u0161portne aktivnosti ali sestanke. Hkrati sem spadajo tudi stvari, ki postanejo nujne v primeru dalj\u0161ega odlaganja.<\/li><li><strong>Najmanj pomembne<\/strong> &#8211; v to kategorijo spadajo aktivnosti, ki ste jih zapisali na seznam aktivnosti, vendar s<strong>e vam ne zdijo preve\u010d pomembne<\/strong>. Tak\u0161na aktivnost je lahko na primer likanje brisa\u010d &#8211; \u010de jih ne likate, to sploh ni pomembno.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko naloge razdelite na ta na\u010din, s tem na\u010drtujete trenutek, ko boste te naloge opravili. <strong>Poskusite se tudi izogniti trenutku, ko pomembne naloge postanejo nujne<\/strong>. Zagotovo je manj stresno, \u010de projekt oddate teden dni prej in ga ne prepustite usodi zadnjega trenutka v upanju, da ne bo nobenih te\u017eav. <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>Pri na\u010drtovanju vam lahko pomaga tudi, da <strong>ve\u010dje projekte razdelite na manj\u0161e<\/strong>, s \u010dimer boste dosegli, da bo va\u0161 cilj manj zahteven. Tako boste tudi bolj verjetno predani zaklju\u010dku naloge. Dobro je tudi vedeti, <strong>v katerem delu dneva ste najbolj produktivni<\/strong>. ta \u010das namenite najzahtevnej\u0161im opravilom. Njihov dose\u017eek bo za vas la\u017eji in na koncu vam bo <strong>vse skupaj vzelo manj \u010dasa<\/strong>. In \u010de ne gre vse po na\u010drtih, ne pozabite, da nismo vedno popolni in je v\u010dasih <strong>normalno, da delamo napake<\/strong>. Ne obremenjujte se s tem in se raje kaj nau\u010dite iz dane situacije. Videli boste, da vam bo naslednji\u010d \u0161lo bolje. \u010ce se boste nau\u010dili dobro upravljati svoj \u010das, boste ugotovili, da ste veliko bolj produktivni, imate ve\u010d \u010dasa za aktivnosti, v katerih u\u017eivate, in celo zmanj\u0161ate raven stresa in utrujenosti, ki jo \u010dutite. Tako boste bolje spali in svet bo spet bolj ro\u017enat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite ve\u010d nasvetov za zmanj\u0161anje stresa, si preberite \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\"Zakaj je stres nevaren in kako ga zmanj\u0161ati? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1124x749.jpg\" alt=\"Kako pristopiti k u\u010dinkovitemu razporejanju \u010dasa?\" class=\"wp-image-248938\" width=\"843\" height=\"562\" title=\"Kako pristopiti k u\u010dinkovitemu razporejanju \u010dasa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Slabo_spite\"><\/span>4. Slabo spite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po mnenju organizacije National Sleep Foundation in Svetovne zdravstvene organizacije mora vsaka odrasla oseba <strong>spati v povpre\u010dju 7 &#8211; 9 ur na no\u010d<\/strong>. Ni dovolj, da med delovnim tednom spite pet ur na dan, nato pa to nadoknadite tako, da konec tedna pre\u017eivite v postelji. <strong>Treba je imeti dolo\u010deno rutino<\/strong> in kopi\u010denje primanjkljaja spanca vsekakor ni funkcionalno. Ta neredna rutina zmede na\u0161e telo, kar lahko povzro\u010di utrujenost. Vendar se boste enako morda po\u010dutili tudi po prekomernem spanju. Morda ste \u017ee kdaj na lastni ko\u017ei izkusili, kako se je zbuditi po 12 urah spanja in se \u0161e vedno po\u010dutiti, kot da vas je povozil vlak.&nbsp;&nbsp;<span style=\"color: #ff6600\">[10-12]<\/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\">Re\u0161itev za te\u017eave s spanjem<\/h3>\n\n\n\n<p>Da bi se izognili utrujenosti, povezani s pomanjkanjem spanja, prekomernim spanjem ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" aria-label=\"slabo kakovostjo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slabo kakovostjo<\/a><\/span> le-tega, je dobro, da se osredoto\u010dite na spalno higieno. Za za\u010detek bi vam lahko pomagalo nekaj na\u0161ih nasvetov:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vsak dan pojdite spat ob istem \u010dasu<\/strong> in vstanite pribli\u017eno ob istem \u010dasu, tudi ob vikendih.<\/li><li>Na\u010drtujte, da boste <strong>dnevno spali vsaj med 7 in 9 urami<\/strong>.<\/li><li>Vadite <strong>tehnike spro\u0161\u010danja, ki vam bodo pomagale spati<\/strong>. Lahko poskusite z razli\u010dnimi dihalnimi vajami ali tehnikami vizualizacije. <span style=\"color: #ff6600\">[13]<\/span><\/li><li>Poskusite, da pred spanjem <strong>ne zrete v zaslon<\/strong>, na primer telefona ali televizije, ali vsaj nastavite no\u010dni na\u010din, da se izognete modri svetlobi. Ta zavira nastajanje <span style=\"color: #ff6600\"><a aria-label=\"melatonina (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">melatonina<\/a><\/span>, ki je znan tudi kot spalni hormon. Posebna o\u010dala, zasnovana za to, lahko do neke mere pomagajo pri blokiranju modre svetlobe. <span style=\"color: #ff6600\">[14-15]<\/span><\/li><li>\u010ce ste ob\u010dutljivi na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a><\/span>, se izogibajte popoldanskemu u\u017eivanju le-tega.<\/li><li><strong>Pred spanjem se izogibajte intenzivni telesni aktivnosti<\/strong>.<\/li><li>Spite v dobro <strong>prezra\u010devanem prostoru<\/strong>, ki ne bo pregret. Idealna temperatura je med 15 in 18 \u00b0C.<\/li><li>Vlo\u017eite v <strong>kakovostno vzmetnico<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce menite, da je va\u0161a utrujenost posledica <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\"te\u017eav s spanjem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">te\u017eav s spanjem<\/a>, <strong>poskusite bele\u017eiti kakovost spanca<\/strong>, tako kot pri va\u0161i prehrani. Med pisanjem ne pozabite na splo\u0161ni <strong>kontekst va\u0161ega dne<\/strong> &#8211; \u010de ste telovadili, koliko ste delali, \u010de ste bili pod stresom, kaj ste jedli za ve\u010derjo, o \u010dem ste razmi\u0161ljali pred spanjem&#8230; tak\u0161ne stvari. Vse te o\u010ditne <strong>malenkosti lahko vplivajo na kakovost spanca<\/strong>. Zahvaljujo\u010d tem opombam boste morda ugotovili, da na primer pitje alkohola zve\u010der ali no\u010dno delo za vas ni dobro, saj potem ne more zaspati ali se ne morete &#8220;izklopiti&#8221;.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1124x749.jpg\" alt=\"Kako hitro zaspati in se dobro naspati?\" class=\"wp-image-248960\" width=\"843\" height=\"562\" title=\"Kako hitro zaspati in se dobro naspati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-1192627504-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Primanjkuje_vam_vitaminov_in_mineralov\"><\/span>5. Primanjkuje vam vitaminov in mineralov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot je bilo omenjeno v to\u010dki o prehrani, je lahko tudi <strong>pomanjkanje vitaminov ali mineralov<\/strong> eden od vzrokov za va\u0161o utrujenost. To ne pomeni, da \u010de v ponedeljek telesu ne boste zagotovili dovolj <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/liposomski-vitamin-c-gymbeam.html\" target=\"_blank\" aria-label=\"vitamina C (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a><\/span>, v torek zaradi utrujenosti ne boste mogli vstati iz postelje. Vendar morate biti pozorni na <strong>visokokakovostno in raznoliko prehrano<\/strong>, ki vam bo zagotovila zadosten vnos teh snovi. Predvsem se je treba osredoto\u010diti na <strong>vnos<\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\"magnezija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a>, <a href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\"\u017eeleza (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeleza<\/a>, <a href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\"vitamina C (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina C<\/a>, <a href=\"https:\/\/gymbeam.si\/vitamin-b\" target=\"_blank\" aria-label=\"B2, B3, B5, B6 in B12 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B2, B3, B5, B6 in B12<\/a><\/strong><\/span>. Prav ti vitamini in <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\"minerali (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerali<\/a><\/span> prispevajo k zmanj\u0161anju utrujenosti in iz\u010drpanosti. <span style=\"color: #ff6600\">[16-17]<\/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\">Re\u0161itev za pomanjkanje vitaminov in mineralov<\/h3>\n\n\n\n<p>\u010ce se spra\u0161ujete, kak\u0161na je va\u0161a <strong>raven vitaminov in mineralov<\/strong>, lahko poskusite s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/diagnosticni-testi\" target=\"_blank\" aria-label=\"samodiagnosticiranjem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">samodiagnosticiranjem<\/a><\/span> ali pa se posvetujete s svojim zdravnikom. V primeru pomanjkanja dolo\u010dene sestavine si to lahko pomagamo izbolj\u0161ati z vnosom prehranskih dopolnil. <strong>Klju\u010dnega pomena pa je uravnote\u017eena in raznolika prehrana s poudarkom na veliko sadja in zelenjave<\/strong>. Lahko pa poskusite vklju\u010diti tudi <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/nootropiki-in-mozganski-stimulansi\" target=\"_blank\" aria-label=\"adaptogene (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">adaptogene<\/a><\/strong><\/span>, ki pomagajo zmanj\u0161ati stres in utrujenost.<\/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=\"6_Na_vas_vpliva_vreme\"><\/span>6. Na vas vpliva vreme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se kdaj zjutraj zbudite v de\u017eeven dan in \u017ee veste, da je <strong>vse narobe &#8211; se po\u010dutite utrujeni, brez energije in se vam ni\u010d ne da?<\/strong> Do neke mere pa si te ob\u010dutke s samim pristopom k tak\u0161ni situaciji ustvarite sami. Zakaj slab dan samo zaradi de\u017eja? Poskusite na to situacijo gledati optimisti\u010dno in jo kar <strong>najbolje izkoristite.<\/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\">Kako se spoprijeti s slabo voljo, ki jo povzro\u010da slabo vreme?<\/h3>\n\n\n\n<p>V primeru slabega vremena nanj glejte kot na prilo\u017enost, da celo popolne pre\u017eivite doma pod odejo s skodelico \u010dasa in svojo najljub\u0161o knjigo. Tudi tak\u0161ni trenutki <strong>lahko dobro vplivajo na va\u0161o psiho in vam napolnijo baterije za naslednjih nekaj dni.<\/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 bojite bolj <strong>ekstremnih izzivov<\/strong>, izkoristite de\u017e kot prilo\u017enost za premikanje svojih meja. Kaj pa, \u010de bi nase nadeli nekaj <strong>nepremo\u010dljivih kosov obla\u010dil in se podali na tek?<\/strong> Videli boste, da vseeno ni tako slabo, kot ste si predstavljali. Predvsem v poletnih dneh je tak\u0161na aktivnost lahko tudi prijetna osve\u017eitev. \u017de sam ob\u010dutek, <strong>da<\/strong><strong> ste to storili in presegli sebe<\/strong>, je vreden vsakega napora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodatne nasvete o optimisti\u010dnem pristopu k \u017eivljenju najdete v lo\u010denem \u010dlanku &#8211; <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/12-nasvetov-kako-pozitivno-pristopiti-k-zivljenju-tudi-v-tezkih-zivljenjskih-situacijah\/\" target=\"_blank\" aria-label=\"12 nasvetov, kako pozitivno pristopiti k \u017eivljenju tudi v te\u017ekih \u017eivljenjskih situacijah. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">12 nasvetov, kako pozitivno pristopiti k \u017eivljenju tudi v te\u017ekih \u017eivljenjskih situacijah.<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1124x751.jpg\" alt=\"Kako biti optimisti\u010den in ostati pozitiven v vseh situacijah?\" class=\"wp-image-248977\" width=\"843\" height=\"563\" title=\"Kako biti optimisti\u010den in ostati pozitiven v vseh situacijah?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ste_kronicno_bolni\"><\/span>7. Ste kroni\u010dno bolni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg zgoraj omenjenih to\u010dk lahko pogosto utrujenost povzro\u010di tudi <strong>kroni\u010dna bolezen ali njeno zdravljenje<\/strong>. To je na primer tipi\u010dno za diabetes, bolezen, ki lahko povzro\u010di dvig ravni sladkorja. To je nato povezano z ob\u010dutki utrujenosti, ni\u017ejo koncentracijo in pomanjkanjem pozornosti. Vendar so te manifestacije pogosto <strong>povezane z nezdravim na\u010dinom \u017eivljenja<\/strong>, ki ga pogosto lahko opazimo pri debelej\u0161ih ljudeh. <span style=\"color: #ff6600\">[18]<\/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\">Ali obstaja kak\u0161na oblika re\u0161itve?<\/h3>\n\n\n\n<p>Kroni\u010dnih bolezni in zdravil, ki jih redno jemljemo, morda ni tako enostavno odpraviti. \u010ce menite, da so morda vzrok za va\u0161o utrujenost, o tem <strong>obvestite svojega zdravnika<\/strong>. V veliki meri vam lahko pomagata prilagajanje prehrane in vklju\u010devanje vadbe v va\u0161 vsakdanjih.<\/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_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste po napornih treningih mo\u010di utrujeni, ne skrbite, to je normalno. \u010ce vas utrujenost pogosto prizadene in ne poznate vzroka in <strong>moti va\u0161e vsakdanje \u017eivljenje<\/strong>, je skrajni \u010das, da nekaj ukrenete. Za\u010dnete lahko takoj, na primer tako, da iz prehrane izlo\u010dite visoko predelana \u017eivila in jih nadomestite s <strong>kakovostno prehrano, bogato s sadjem in zelenjavo<\/strong>. Tako boste telesu zagotovili potrebne <strong>vitamine in minerale<\/strong>. <strong>Ne zanemarjajte re\u017eima pitja<\/strong> in v svoj vsakdanjih poskusite vklju\u010diti redno vadbo. Utrujenost lahko povzro\u010di tudi slab spanec ali stres. Naredite torej vse, da pono\u010di telesu zagotovite dovolj kakovosten po\u010ditek in se nau\u010dite bolje na\u010drtovati dan. \u010ce vam te spremembe ne pomagajo, se o svojem stanju posvetujte z zdravnikom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate tudi vi kak\u0161en zajam\u010den na\u010din za obvladovanje utrujenosti? Delite ga z nami v komentarjih in \u010de vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji. Morda jim lahko pomagate re\u0161iti dolgotrajno te\u017eavo z utrujenostjo.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ste ves \u010das utrujeni? V dana\u0161njem \u010dlanku vam bomo predstavili 7 najpogostej\u0161ih razlogov, zakaj nimate energije, in vam ponudili nekaj preprostih re\u0161itev za to te\u017eavo.<\/p>\n","protected":false},"author":100,"featured_media":249022,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6531,6879,7359,7569],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260326","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-energija-sl","9":"tag-minerali-sl","10":"tag-prehrana-sl","11":"tag-vitamini-sl","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 vedno utrujeni? 7 najpogostej\u0161ih vzrokov in njihove re\u0161itve - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se znebiti utrujenosti? 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