{"id":263083,"date":"2019-03-28T08:06:00","date_gmt":"2019-03-28T07:06:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=263083"},"modified":"2023-09-07T20:21:26","modified_gmt":"2023-09-07T18:21:26","slug":"vjezbanje-za-vrijeme-bolesti-da-ili-ne","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/vjezbanje-za-vrijeme-bolesti-da-ili-ne\/","title":{"rendered":"Vje\u017ebanje za vrijeme bolesti &#8211; da ili ne?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbanje-za-vrijeme-bolesti-da-ili-ne\/#Kada_tijekom_bolesti_vjezbati_a_kada_izostaviti_trening\" title=\"Kada tijekom bolesti vje\u017ebati, a kada izostaviti trening?\">Kada tijekom bolesti vje\u017ebati, a kada izostaviti trening?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbanje-za-vrijeme-bolesti-da-ili-ne\/#Kada_vjezbati_za_vrijeme_bolesti_i_kada_preskociti_trening\" title=\"Kada vje\u017ebati za vrijeme bolesti i kada presko\u010diti trening?\">Kada vje\u017ebati za vrijeme bolesti i kada presko\u010diti trening?<\/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.hr\/blog\/vjezbanje-za-vrijeme-bolesti-da-ili-ne\/#Bolesti_tijekom_kojih_ne_biste_trebali_vjezbati\" title=\"Bolesti tijekom kojih ne biste trebali vje\u017ebati &nbsp;\">Bolesti tijekom kojih ne biste trebali vje\u017ebati &nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/vjezbanje-za-vrijeme-bolesti-da-ili-ne\/#5_savjeta_o_tome_kako_sprijeciti_gubitak_misica_tijekom_bolesti\" title=\"5 savjeta o tome kako sprije\u010diti gubitak mi\u0161i\u0107a tijekom bolesti\">5 savjeta o tome kako sprije\u010diti gubitak mi\u0161i\u0107a tijekom bolesti<\/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.hr\/blog\/vjezbanje-za-vrijeme-bolesti-da-ili-ne\/#6_dodataka_prehrani_koje_trebate_tijekom_bolesti\" title=\"6 dodataka prehrani koje trebate tijekom bolesti\">6 dodataka prehrani koje trebate tijekom bolesti<\/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.hr\/blog\/vjezbanje-za-vrijeme-bolesti-da-ili-ne\/#Kako_se_nakon_bolesti_ponovno_vratiti_u_formu\" title=\"Kako se nakon bolesti ponovno vratiti u formu?\">Kako se nakon bolesti ponovno vratiti u formu?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Je li vam ovo poznato?<\/strong> Trenirate ve\u0107 <strong>8 tjedana<\/strong> i sve ide onako kako bi trebalo. Posljednja <strong>4 tjedna<\/strong> su, me\u0111utim, za vas bila dosta zahtjevna. Na poslu ste imali <strong>vi\u0161e stresa<\/strong> nego ina\u010de, trebalo je dovr\u0161iti jedan projekt i zato niste imali vremena za <strong>spavanje<\/strong>. Preko vikenda je prijatelj slavio ro\u0111endan, a vi ste si priu\u0161tili kola\u010de i jo\u0161 k tome nekoliko pi\u0107a. \u0160lag na vrhu torte je, da pokraj vas ve\u0107 tjedan dana sjedi prehla\u0111eni kolega.<\/p>\n\n\n\n<p>Jutros ste se probudili s <strong>bolnim grlom<\/strong>, punim nosom i osje\u0107ate se kao da ste ju\u010der<strong> izgubili me\u010d<\/strong> s Conorom McGregorom. Razboljeli ste se. <strong>Me\u0111utim, mo\u017eete li vje\u017ebati dok ste bolesni?<\/strong><\/p>\n\n\n\n<p>To ovisi o <strong>ozbiljnosti<\/strong> va\u0161eg zdravstvenog stanja. Nekada vje\u017ebanje mo\u017ee biti <strong>bolje za vas nego lijekovi<\/strong>, drugi put riskirate da se na\u0111ete u <strong>kataboli\u010dnom stanju<\/strong> i izgubite snagu i mi\u0161i\u0107nu masu. <span style=\"color: #ff6600;\">[1]<\/span> U \u010dlanku \u0107emo re\u0107i <strong>vi\u0161e o tome<\/strong> na temelju \u010dega se odlu\u010diti izme\u0111u treninga i kreveta.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-924698666.jpg\" alt=\"Vje\u017ebanje za vrijeme bolesti, da ili ne?\" width=\"843\" height=\"562\" title=\"Vje\u017ebanje za vrijeme bolesti, da ili ne?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kada_tijekom_bolesti_vjezbati_a_kada_izostaviti_trening\"><\/span>Kada tijekom bolesti vje\u017ebati, a kada izostaviti trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zlatno pravilo je <strong>oslu\u0161kivati svoje tijelo.<\/strong> Ako imate bolove, umorni ste, imate temperaturu i ne mo\u017eete ustati iz kreveta, trebali biste se <strong>lije\u010diti<\/strong> i nekoliko dana izostaviti trening. Ako vam curi iz nosa, boli vas grlo, no i dalje imate <strong>dozu energije<\/strong> za vje\u017ebanje, mo\u017eete nastaviti s planom treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stru\u010dnjaci preporu\u010duju <strong>da se vodite<\/strong> sljede\u0107im postupkom <span style=\"color: #ff6600;\">[2]:<\/span><\/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>Mo\u017eete vje\u017ebati<\/strong> ukoliko se simptomi bolesti javljaju od grla prema gore. To uklju\u010duje prehladu, za\u010depljeni nos, kihanje ili bla\u017eu bol u grlu. Ali dobro je u tom slu\u010daju ubla\u017eiti tempo vje\u017ebanja i skratiti trajanje sportske aktivnosti.<\/li><li><strong>Svakako ne biste trebali vje\u017ebati <\/strong>ukoliko se simptomi bolesti javljaju od grla prema ni\u017ee. To zna\u010di da vas mu\u010de bolovi u prsima, zagu\u0161uju\u0107i ka\u0161alj ili bolovi u \u017eelucu.<\/li><li><strong>Vje\u017ebanje je zabranjeno <\/strong>ukoliko imate temperaturu, vrlo ste umorni ili patite od jakih bolova u mi\u0161i\u0107ima.<\/li><\/ul>\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=\"Kada_vjezbati_za_vrijeme_bolesti_i_kada_preskociti_trening\"><\/span>Kada vje\u017ebati za vrijeme bolesti i kada presko\u010diti trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drugi pokazatelj je sljede\u0107i <strong>popis bolesti<\/strong> tijekom kojih mo\u017eete i\u0107i na trening. Me\u0111utim, ako niste sigurni mo\u017eete li vje\u017ebati ili ne, <strong>pitajte va\u0161eg lije\u010dnika. <\/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\">1. Lagana prehlada<\/h3>\n\n\n\n<p>Prehlada je<strong> virusna infekcija<\/strong> nosa i grla. Iako se <strong>simptomi<\/strong> mogu razlikovati, ve\u0107ina ljudi kod prehlade pati od za\u010depljenog nosa, glavobolje, kihanja i ka\u0161lja. <span style=\"color: #ff6600;\">[3]<\/span> Op\u0107enito, s prehladom <strong>mo\u017eete i\u0107i vje\u017ebati<\/strong>, ali zapamtite da mo\u017eete me\u0111u ljudima \u0161iriti <strong>zarazne klice<\/strong>, i time ih zaraziti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato biste trebali voditi ra\u010duna o <strong>pove\u0107anom odr\u017eavanju higijene<\/strong> kako biste sprije\u010dili \u0161irenje prehlade. Kod kihanja i ka\u0161ljanja pokrijte si usta rukom, a zatim operite ruke.&nbsp;<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\">2.&nbsp;Bolovi u uhu<\/h3>\n\n\n\n<p>Radi se o o\u0161troj, <strong>tupoj ili goru\u0107oj boli<\/strong> u jednom ili u oba uha. Bol u uhu je kod odraslih osoba uzrokovana bolom <strong>u drugom dijelu tijela<\/strong>. Naprimjer, bol u grlu mo\u017ee se prenijeti na bol u uhu. Takvo oboljenje <strong>uzrokuju infekcije \u0161upljina<\/strong>, upaljeno grlo, infekcije zuba ili promjene u tlaku. <span style=\"color: #ff6600;\">[5] [6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebanje s bolovima u uhu se, me\u0111utim, smatra <strong>sigurnim<\/strong>, ukoliko, dakle, nemate infekciju, a bol ne utje\u010de na <strong>odr\u017eavanje ravnote\u017ee<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-957140560.jpg\" alt=\"U kojim bolestima mo\u017eete vje\u017ebati?\" width=\"843\" height=\"562\" title=\"U kojim bolestima mo\u017eete vje\u017ebati?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Za\u010depljeni nos<\/h3>\n\n\n\n<p>Imati za\u010depljen nos za mnoge je <strong>frustriraju\u0107e<\/strong> i neugodno. \u010cesto se <strong>puni nos povezuje s<\/strong> temperaturom ili drugim simptomima kao \u0161to je jaki ka\u0161alj i bol u podru\u010dju prsnog ko\u0161a. U tim slu\u010dajevima biste trebali uzeti <strong>slobodno na poslu i od treninga.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S druge strane, ako <strong>nemate spomenute simptome<\/strong>, vje\u017ebanje vam mo\u017ee pomo\u0107i u\u010diniti nosne otvore prohodnima i osloboditi disanje. <span style=\"color: #ff6600;\">[7] <\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4.&nbsp;Bol u grlu<\/h3>\n\n\n\n<p>Bolovi u grlu su obi\u010dno uzrokovani virusnom infekcijom kao \u0161to je prehlada ili gripa. <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<p>Ako vas mu\u010di samo<strong> blaga bol u grlu<\/strong> uzrokovana uobi\u010dajenom prehladom ili alergijom, vje\u017ebanje je za vas <strong>sigurno<\/strong>. Ako se uz bol u grlu pridru\u017ei i <strong>povi\u0161ena temperatura<\/strong>, pote\u0161ko\u0107e s gutanjem ili drugi simptomi, trebali biste <strong>potra\u017eiti lije\u010dnika<\/strong>.<strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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>\u0161etnja<\/li><li>jogging<\/li><li>plivanje<\/li><li>bicikliranje<\/li><li>Tai Chi<\/li><li>joga<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve gore navedene aktivnosti mo\u017eete <strong>izvoditi na svje\u017eem zraku<\/strong> te \u0107ete u tom slu\u010daju ubla\u017eiti i rizik \u0161irenja bolesti me\u0111u ljudima u teretani.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-483229389_1.jpg\" alt=\"Bolesti tijekom kojih ne smijete vje\u017ebati\" width=\"843\" height=\"562\" title=\"Bolesti tijekom kojih ne smijete vje\u017ebati\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bolesti_tijekom_kojih_ne_biste_trebali_vjezbati\"><\/span>Bolesti tijekom kojih ne biste trebali vje\u017ebati &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne bojte se, <strong>par dana pauze<\/strong> ne\u0107e odmah poni\u0161titi sav va\u0161 trud. Naprotiv, <strong>slobodno i regeneracija<\/strong> va\u0161em \u0107e tijelu samo koristiti i zato, ako patite od nekoje od navedenih bolesti, svakako ostanite doma u krevetu i <strong>ostavite trening za drugi dan.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Temperatura<\/h3>\n\n\n\n<p>Ve\u0107 smo nekoliko puta spominjali temperaturu, no sada \u0107emo objasniti za\u0161to je <strong>opasno vje\u017ebati pod visokom temperaturom.<\/strong> Kada imate temperaturu, va\u0161a tjelesna temperatura \u0107e porasti iznad 37 \u00b0C i mo\u017ee uzrokovati neugodne simptome kao \u0161to su <strong>slabost, dehidracija, bol u mi\u0161i\u0107ima <\/strong>i gubitak apetita. Ukoliko vje\u017ebate za vrijeme temperature, time pove\u0107avate <strong>rizik od dehidracije<\/strong> i mo\u017eete svojem tijelu jo\u0161 vi\u0161e na\u0161tetiti. Visoka temperatura je, naime, simptom <strong>bakterijske ili virusne infekcije<\/strong>. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, temperatura <strong>smanjuje snagu mi\u0161i\u0107a<\/strong> i izdr\u017eljivost, pogor\u0161ava koordinaciju i time pove\u0107ava rizik od <strong>ranjavanja i ozljede<\/strong> tijekom treninga. <span style=\"color: #ff6600;\">[11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Jaki ili u\u010destali ka\u0161alj<\/h3>\n\n\n\n<p>Povremeni ka\u0161alj je prirodna reakcija na iritiraju\u0107e tvari ili teku\u0107ine u respiratornom traktu. \u010ce\u0161\u0107e ka\u0161ljanje pak mo\u017ee biti simptom <strong>respiratorne infekcije<\/strong> kao \u0161to je prehlada, gripa ili \u010dak upala plu\u0107a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dok je ka\u0161alj povezan s <strong>grebanjem u grlu<\/strong>, nije razlog za to da izostavite trening. <strong>Dugotrajan ili intenzivan ka\u0161alj<\/strong> je pak znak da va\u0161e tijelo treba odmor. Takav ka\u0161alj mo\u017ee <strong>ote\u017eati udisanje i izazvati kratko\u0107u daha tijekom treninga.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u0161alj koji je popra\u0107en sa sluzi mo\u017ee biti <strong>simptom infekcije<\/strong> ili neke druge bolesti i zato zahtijeva lije\u010dni\u010dku kontrolu. K tome, ka\u0161alj je jedan od glavnih \u010dimbenika <strong>prijenosa infekcija i bolesti<\/strong>. <span style=\"color: #ff6600;\">[12]<\/span> Ukoliko ka\u0161ljete, trebali biste <strong>izbjegavati zatvorene prostore<\/strong> teretane, kako ljude ne biste nepotrebno izlagali opasnosti od zaraze.<\/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\">3. \u017delu\u010dani problemi<\/h3>\n\n\n\n<p>Bolesti koje utje\u010du na probavni sustav, kao \u0161to je na primjer <strong>crijevna gripa<\/strong>, mogu uzrokovati ozbiljne simptome, i to mu\u010dninu, povra\u0107anje, proljev, temperaturu, gr\u010deve u \u017eelucu ili smanjenje apetita.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S probavnim problemima se \u010desto <strong>povezuje i osje\u0107aj slabosti<\/strong> \u0161to uzrokuje pove\u0107ani rizik od ranjavanja tijekom treninga. Osim toga, mnogi \u017eelu\u010dani problemi, uklju\u010duju\u0107i crijevnu gripu, <strong>visoko su zarazne<\/strong> i lako se \u0161ire na druge, stoga biste trebali uzeti u obzir ku\u0107no lije\u010denje bez treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate <strong>dovoljno energije <\/strong>ili se trebate opustiti za vrijeme probavnih problema, isprobajte<strong> lagani stretching i jogu u udobnosti va\u0161eg doma.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-888699428.jpg\" alt=\"Problemi s \u017eelucem, gripa i tjelovje\u017eba tijekom bolesti\" width=\"843\" height=\"562\" title=\"Problemi s \u017eelucem, gripa i tjelovje\u017eba tijekom bolesti\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Gripa<\/h3>\n\n\n\n<p>Gripa je<strong> zarazna bolest<\/strong> koja utje\u010de na di\u0161ni sustav. Uzrokuje <strong>simptome<\/strong> kao \u0161to su temperatura, groznica, bol u grlu, op\u0107i umor, osjetljivost mi\u0161i\u0107a i ka\u0161alj. Gripa mo\u017ee imati blagi tijeka ili biti ozbiljna, a u najgorem slu\u010daju <strong>uzrokovati i smrt.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oni ljudi koji zajedno s gripom imaju i povi\u0161enu temperaturu izlo\u017eeni su <strong>riziku dehidracije.<\/strong> Nikada <strong>ne biste<\/strong> za vrijeme gripe <strong>trebali vje\u017ebati<\/strong> jer to mo\u017ee odgoditi ozdravljenje i pogor\u0161ati va\u0161e zdravstveno stanje. Fizi\u010dka aktivnost s ve\u0107im intenzitetom privremeno <strong>potiskuje imunolo\u0161ku reakciju tijela<\/strong>, \u0161to usporava ozdravljenje. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne zaboravite da je gripa vrlo <strong>zarazan viru<\/strong>s koji se \u0161iri kroz kapljice u obliku ka\u0161lja ili kihanja. Ukoliko vam je lije\u010dnik dijagnosticirao gripu, trebali biste izbjegavati javne prostore<strong> i tako\u0111er vje\u017ebanje.&nbsp;<\/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=\"5_savjeta_o_tome_kako_sprijeciti_gubitak_misica_tijekom_bolesti\"><\/span>5 savjeta o tome kako sprije\u010diti gubitak mi\u0161i\u0107a tijekom bolesti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zdrava prehrana<\/strong> je temelj za svakog sporta\u0161a, posebice tijekom bolesti. Iz nepoznatih razloga si \u010dak i oni <strong>najdiscipliniraniji sporta\u0161i<\/strong> u vrijeme bolesti priu\u0161te slatki\u0161e, kekse s mlijekom, vru\u0107u \u010dokoladu ili sladoled. Upravo zato \u0107emo re\u0107i \u0161to biste trebali jesti, a \u0161to <strong>izbjegavati tijekom lije\u010denja.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1042971276.jpg\" alt=\"5 savjeta za spre\u010davanje gubitka mi\u0161i\u0107a tijekom bolesti\" width=\"843\" height=\"562\" title=\"5 savjeta za spre\u010davanje gubitka mi\u0161i\u0107a tijekom bolesti\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1.&nbsp;Unosite dovoljno kalorija<\/h3>\n\n\n\n<p>Sigurno se bojite da \u0107e se za vas po\u010deti <strong>lijepiti masti<\/strong> sve dok le\u017eite u krevetu s gripom. Me\u0111utim, va\u017eno je osvijestiti da vam <strong>uravnote\u017eena prehrana<\/strong> poma\u017ee odr\u017eati fizi\u010dku kondiciju i tako\u0111er pru\u017ea potporu imunolo\u0161kom sustavu. Zapamtite da je puno lak\u0161e <strong>rije\u0161iti se tog malog vi\u0161ka masti<\/strong> nego ponovo vratiti nekoliko kilograma mi\u0161i\u0107a koje ste izgubili tijekom bolesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato smanjite va\u0161 uobi\u010dajeni unos kalorija <strong>za 100 do 150 kalorija<\/strong>. Prehranu si razdijelite u <strong>5 &#8211; 6 manjih porcija<\/strong> i odr\u017eavajte omjer makronutrijenata. Ograni\u010dite <strong>unos ugljikohidrata<\/strong> kako biste iskompenzirali redukciju kalorija i efekt treninga. <span style=\"color: #ff6600;\">[14]<\/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=\"8344,28338,32659,54178,80965\" ><\/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<h3 class=\"wp-block-heading\">2.&nbsp;Redovito dopunjujte proteine<\/h3>\n\n\n\n<p><strong>U razdoblju stresa raste<\/strong> potreba za unosom bjelan\u010devina, a upravo su bolest i prehlada faktori stresa za tijelo. Istra\u017eivanje je kod kriti\u010dno bolesnih osoba u hipermetaboli\u010dkim i <strong>kataboli\u010dkim stanjima<\/strong> otkrilo da je ve\u0107i unos bjelan\u010devina povezan s pozitivnom ravnote\u017eom du\u0161ika, dok je <strong>nizak unos<\/strong> proteina rezultirao <strong>katabolizmom mi\u0161i\u0107a<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda vam steak, omlet ili svje\u017ei sir za vrijeme bolesti ne\u0107e previ\u0161e mirisati, no oni bi trebali postati va\u0161im lijekovima. Ako vas uhvati \u017eelja za slatkim, nemojte posezati za keksima, ve\u0107 si izmiksajte svoj omiljeni <a title=\"Proteini GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a>, i time ste rije\u0161ili unos bjelan\u010devina i \u017eelju za slatkim.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04834.jpg\" alt=\"Potrebno je dopuniti protein tijekom bolesti\" width=\"843\" height=\"562\" title=\"Potrebno je dopuniti protein tijekom bolesti\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3.&nbsp;Dopunjujte ugljikohidrate s niskim glikemijskim indeksom<\/h3>\n\n\n\n<p>Tijekom bolesti tijelo <strong>nije sposobno obra\u0111ivati ugljikohidrate<\/strong> na jednak na\u010din kao kad ih unesete odmah iza treninga. Najbolje rje\u0161enje je stoga fokusirati se na unos <strong>ugljikohidrata s niskim glikemijskim indeksom<\/strong> u prijepodnevnim satima kada su mi\u0161i\u0107ne stanice najosjetljivije na pohranjivanje glikogena. <span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Odr\u017eavajte visok unos zdravih masti<\/h3>\n\n\n\n<p>Mast je u vrijeme odmora <strong>primarni izvor energije<\/strong> za stanice. Va\u0161e tijelo \u0107e stvarati veliku koli\u010dinu <strong>novih imunolo\u0161kih stanica<\/strong> tijekom borbe s bole\u0161\u0107u, a masne kiseline predstavljaju va\u017enu komponentu svake nove stani\u010dne membrane. Zato biste svojem organizmu trebali ponuditi one najbolje gradivne jedinice, i to <a title=\"Omega 3 masne kiseline GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega masne kiseline<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Riblje ulje, laneno ulje ili kapsule <a title=\"Omega-3 masne kiseline GymBeam\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-3<\/a>&nbsp;poslu\u017eit \u0107e vam kao dovoljan izvor zdravih masti. Dozu omega-3 masnih kiselina tijekom bolesti <strong>ne morate pove\u0107avati,<\/strong> dovoljno je ako \u0107ete se dr\u017eati preporu\u010denog doziranja.<\/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\">5.&nbsp;Sjetite se hidratacije<\/h3>\n\n\n\n<p>Mo\u017eete si misliti da ako ne trenirate, da se ne morate bojati <strong>dehidracije.<\/strong> To je, me\u0111utim, velika <strong>zabluda.<\/strong> Tijelo dnevno gubi mnogo teku\u0107ina, <strong>nezavisno od treninga<\/strong> ili vje\u017ebanja. Ljudi gube vodu procesom disanja, izlu\u010divanja i znojenja. Tijekom bolesti zalihe teku\u0107ine jo\u0161 vi\u0161e crpi <strong>proizvodnja sluzi<\/strong>, temperatura i \u010dinjenica da tijelo neprestano stvara nove stanice.&nbsp;Zato popijte dnevno <strong>barem 2 litre vode<\/strong>, ali slobodno i vi\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne zaboravite tako\u0111er u svoj jelovnik <strong>uvrstiti suplemente<\/strong> kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/vitamini\" target=\"_blank\" aria-label=\"vitamini  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamini <\/a>i <a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" aria-label=\"minerali  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerali <\/a>koji \u0107e vam pomo\u0107i <strong>boriti se s upalom<\/strong>. U sljede\u0107im retcima re\u0107i \u0107emo koji su <strong>najva\u017eniji<\/strong> za ljudski organizam tijekom bolesti.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04454_1_.jpg\" alt=\"Zapamtite hidrataciju tijekom bolesti\" width=\"843\" height=\"562\" title=\"Zapamtite hidrataciju tijekom bolesti\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_dodataka_prehrani_koje_trebate_tijekom_bolesti\"><\/span>6 dodataka prehrani koje trebate tijekom bolesti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Organizam se bori s infekcijom i zato je nu\u017eno <strong>podr\u017eati imunolo\u0161ki sustav<\/strong> i tijelo opskrbiti vitaminima i mineralima koji su mu potrebni. Tako \u0107ete u\u010dinkovito smanjiti vrijeme regeneracije i <strong>br\u017ee \u0107ete se vratiti natrag u teretanu<\/strong>. Dodatci prehrani o kojima \u0107emo govoriti slu\u017ee kao prevencija bolesti, stoga biste ih neprestano trebali dopunjavati.<\/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\">1. Vitamin C<\/h3>\n\n\n\n<p><a title=\"Vitamin C GymBeam\" href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vitamin C<\/a> (ili askorbinska kiselina) je valjda najosnovniji dodatak prehrani <strong>za vrijeme oslabljenog imuniteta<\/strong>. \u017divotno je va\u017ena komponenta svake stanice u tijelu. Vitamin C se u najve\u0107oj mjeri nalazi <strong>u bijelim krvnim stanicama<\/strong>. Tijekom infekcije tijelo koristi upravo vitamin C koji se nalazi u leukocitima kako bi sprije\u010dilo <strong>oksidacijsko o\u0161te\u0107enje<\/strong>. To uzrokuje <strong>zna\u010dajno smanjenje razine vitamina C<\/strong> i tako\u0111er imuniteta organizma. <span style=\"color: #ff6600;\">[17] [18]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unato\u010d nekoliko kontroverznih studija, \u010dini se da suplementacija <a title=\"Vitamin C GymBeam\" href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina C<\/a> odmah pobolj\u0161ava nekoliko aspekata ljudske imunolo\u0161ke reakcije i <strong>pobolj\u0161ava funkciju tri od pet tipova leukocita<\/strong>, i to limfocita, neutrofila i monocita. <span style=\"color: #ff6600;\">[19] [20] [21]&nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na temelju dostupne literature vam stoga preporu\u010dujemo uzimati <strong>2 &#8211; 2,5 g vitamina C<\/strong> <strong>dnevno<\/strong>, u vrijeme normalnih uvjeta treninga. U slu\u010daju simptoma bolesti pove\u0107ajte dozu na <strong>4 &#8211; 5 g vitamina C dnevno<\/strong>. Osigurajte se, me\u0111utim, da dozu unosite podijeljenu na manje doze od<strong> 500 mg<\/strong> koje unosite redovito tijekom dana.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-820610038.jpg\" alt=\"Vitamin C tijekom bolesti\" width=\"843\" height=\"562\" title=\"Vitamin C tijekom bolesti\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Vitamin E<\/h3>\n\n\n\n<p>Vjerojatno jednako va\u017ean kao vitamin C je i <a title=\"Vitamin E\" href=\"https:\/\/gymbeam.hr\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamin E<\/a> koji zajedno sa selenom djeluje u tkivima na <strong>smanjenje o\u0161te\u0107enja membrane lipida<\/strong> tijekom infekcije. Vitamin E se pokazao u\u010dinkovitim kod pobolj\u0161anja <strong>nekolicine parametara imunolo\u0161ke funkcije.<\/strong> Pove\u0107ava proizvodnju bijelih krvnih stanica, pobolj\u0161ava<strong> odgovor antitijela<\/strong> i reducira neke viruse. Istovremeno mo\u017ee slu\u017eiti kao prevencija od gubitka apetita i <strong>gubitka na te\u017eini<\/strong> uzrokovanih gripom i oboljenjem. <span style=\"color: #ff6600;\">[17] [22] [23] [24]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upravo zato ne biste trebali zaboravljati na dopunjavanje <a title=\"Vitamin E\" href=\"https:\/\/gymbeam.hr\/vitamin-60-e-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina E<\/a> u va\u0161oj prehrani, no tijekom bolesti i slabog imuniteta preporu\u010dujemo vam unositi ga<strong> i kao dodatak prehrani.<\/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\">3. Glutamin<\/h3>\n\n\n\n<p>Svi znamo koliko je <a title=\"Glutamin, GymBeam\" href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin<\/a> va\u017ean za <strong>rast mi\u0161i\u0107a i regeneraciju.<\/strong> Glutamin je, me\u0111utim, esencija imunolo\u0161kog sustava. Vi\u0161e od <strong>40 % glutamina u tijelu<\/strong> podr\u017eava prehrambeni trakt, a ta aminokiselina tako\u0111er utje\u010de na funkcioniranje ostalih dijelova tijela, uklju\u010duju\u0107i jetru, mozak i mi\u0161i\u0107e. <span style=\"color: #ff6600;\">[25] [26] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Reakcija tijela na infekciju, ozljedu i stres op\u0107enito je takva da po\u010dne uzimati <strong>glutamin iz mi\u0161i\u0107a.<\/strong> Za normalnih okolnosti to nije problem jer si tijelo <strong>mo\u017ee stvarati glutamin i samo.<\/strong> Za vrijeme bolesti pak mnogi organi <strong>tra\u017ee pove\u0107anu potro\u0161nju glutamina<\/strong>. To zna\u010di da kombinacija potreba imunolo\u0161kog sustava, metaboli\u010dkih procesa i probavnog trakta tro\u0161i<strong> glutamin br\u017ee nego obi\u010dno<\/strong> a onda va\u0161i <strong>te\u0161ko dobiveni mi\u0161i\u0107i<\/strong> slu\u017ee za organizam kao primarni <strong>izvor glutamina<\/strong>. <span style=\"color: #ff6600;\">[27]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je razlog za\u0161to biste trebali dopunjavati <a title=\"Glutamin, GymBeam\" href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin<\/a>, <strong>posebno tijekom bolesti.<\/strong> Vi\u0161e o glutaminu saznat \u0107ete i u na\u0161em \u010dlanku <a title=\"Glutamin je bitan za sporta\u0161e\" href=\"https:\/\/gymbeam.hr\/blog\/glutamin-je-neophodan-sportasu\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Glutamin je neophodan za sporta\u0161a<\/a>.<\/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\">4. Cink<\/h3>\n\n\n\n<p>Istra\u017eivanja o suplementaciji <a href=\"https:\/\/gymbeam.hr\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cinka<\/a> donijela su vi\u0161e pozitivnih rezultata u podru\u010dju <strong>ja\u010danja imunolo\u0161kih funkcija<\/strong> organizma. Pokazalo se da cink mo\u017ee <strong>skratiti trajanje bolesti<\/strong> ili infekcije gornjih di\u0161nih puteva i zato se cink stavlja i u<strong> sprejeve za nos<\/strong>. <span style=\"color: #ff6600;\">[28] [29] [30] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vrijeme&nbsp; bolesti biste stoga trebali <strong>uvijek imati cink pri ruci.<\/strong> Preporu\u010dena doza cinka je izme\u0111u <strong>25 &#8211; 100 mg dnevno<\/strong>, pri \u010demu \u0107e vam dodatak prehrani <a title=\"ZMA i ZMB6 GymBeam\" href=\"https:\/\/gymbeam.hr\/cink-100-tab-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ZMB6<\/a> pru\u017eiti potrebnu dozu cinka, dopunjenu s <strong>potpornim vitaminima B skupine<\/strong> i mineralom <strong>magnezijem<\/strong>, koji \u0107e vam pomo\u0107i ubrzati regeneraciju.<\/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\">5. Vitamin D3<\/h3>\n\n\n\n<p>Nedostatak <a title=\"Vitamin D GymBeam\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina D<\/a> je globalni problem. To je ve\u0107<strong> alarmantno<\/strong> jer malo vitamina D mo\u017ee uzrokovati kardiovaskularne bolesti, dijabetes, hipertenziju i mnogo drugih kroni\u010dnih oboljenja. <span style=\"color: #ff6600;\">[1] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-936185460.jpg\" alt=\"Vitamin D je va\u017ean za imunitet u vrijeme bolesti\" width=\"843\" height=\"562\" title=\"Vitamin D je va\u017ean za imunitet u vrijeme bolesti\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Vitamin D je tako\u0111er vrlo <strong>potreban za imunolo\u0161ki sustav.<\/strong> Podr\u017eava imunolo\u0161ki odgovor organizma, djeluje protuupalno i <strong>ima antimikrobni u\u010dinak<\/strong>. Mo\u017ee potisnuti prehladu, gripu i mnoge druge bolesti. <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u0107ini ljudi <strong>nedostaje vitamin D<\/strong> jer ga prvenstveno dobivamo od sun\u010devog svjetla, a puno ljudi <strong>izbjegava sun\u010danje<\/strong> jer se boje raka ko\u017ee. S druge strane oni koji provode vi\u0161e vremena na suncu <strong>upotrebljavaju za\u0161titnu kremu za sun\u010danje<\/strong> i time blokiraju UVB zrake koje omogu\u0107uju proizvodnju vitamina D u tijelu. Zato ne zaboravite unositi <a title=\"Vitam\u00edn D GymBeam\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamin D<\/a> u obliku suplementa i kroz prehranu.<\/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\">6. Ginger Shot<\/h3>\n\n\n\n<p><strong>\u0110umbir<\/strong> ima mnogo pogodnosti za ljudsko zdravlje. <strong>Djeluje protuupalno<\/strong>, poma\u017ee u borbi protiv infekcija i pripada <strong>kategoriji<\/strong> <strong>supernamirnica<\/strong> koje tijelo opskrbljuju velikom koli\u010dinom vitamina i minerala. <span style=\"color: #ff6600;\">[31]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ekstrakt \u0111umbira, <a title=\"Ginger Shot GymBeam\" href=\"https:\/\/gymbeam.hr\/ginger-shot-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ginger Shot<\/a>, mo\u017ee <strong>sprije\u010diti \u0161irenje raznih vrsta bakterija.<\/strong> Vrlo je u\u010dinkovit i protiv bakterije koja uzrokuje <strong>upalu desni ili RSV virusa<\/strong> koji uzrokuje mnoge bolesti di\u0161nih puteva. \u0110umbir tako\u0111er odli\u010dno djeluje kao prevencija. <span style=\"color: #ff6600;\">[32] [33] [34]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/52596130_2055424187912617_1332455157669036032_n.jpg\" alt=\"\u0110umbir Shot kao prevencija bolesti i idealan dodatak tijekom bolesti\" width=\"843\" height=\"562\" title=\"\u0110umbir Shot kao prevencija bolesti i idealan dodatak tijekom bolesti\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_nakon_bolesti_ponovno_vratiti_u_formu\"><\/span>Kako se nakon bolesti ponovno vratiti u formu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad se simptomi bolesti po\u010dnu povla\u010diti, osje\u0107at \u0107ete se <strong>energi\u010dnima i puni snage.<\/strong> Va\u0161 imunolo\u0161ki sustav, me\u0111utim, <strong>jo\u0161 nije spreman <\/strong>za brzi skok u rutinski \u017eivotni stil. Ali postoji <strong>nekoliko pokazatelja <\/strong>koji \u0107e vam ukazati na to jeste li dovoljno spremni vratiti se u teretanu. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Bilo<\/strong> &#8211; izmjerite si bilo ili puls odmah nakon bu\u0111enja. Normalno bilo je izme\u0111u 60 &#8211; 100 otkucaja kod odraslog \u010dovjeka. Ako se va\u0161e bilo kre\u0107e izme\u0111u tih brojki, spremni ste zapo\u010deti s treningom.<\/li><li><strong>Disanje<\/strong> &#8211; uvjerite se da nemaste probleme s disanjem, ne osje\u0107ate bolove u prsnom ko\u0161u i ne patite od redovitog ka\u0161lja.<\/li><li><strong>Slu\u0161ajte svoje tijelo<\/strong> &#8211; ako se osje\u0107ate vrlo umorno ve\u0107 nakon umjerene aktivnosti, va\u0161em tijelu treba vremena. Priu\u0161tite si zato jo\u0161 par dana regeneracije sve dok ne budete fit.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/king-5723_1__1.JPG\" alt=\"Kako se vratiti u formu nakon bolesti?\" width=\"843\" height=\"562\" title=\"Kako se vratiti u formu nakon bolesti?\"\/><\/figure><\/div>\n\n\n\n<p>Ako ste uspje\u0161no pro\u0161li<strong> kroz sva tri pokazatelja<\/strong>, mo\u017eete se vratiti u teretanu. Pridr\u017eavajte se tih <strong>nekoliko savjeta <\/strong>kako biste sprije\u010dili bolest kao posljedicu oslabljenog imuniteta.<\/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>Po\u010dnite polako i postupno.<\/strong> Ako se pridr\u017eavate utvr\u0111enog plana treninga, vratite se u tjedan prije nego \u0161to ste oboljeli.<\/li><li><strong>Pove\u0107ajte unos vo\u0107a i povr\u0107a. Priu\u0161tite svojem tijelu <\/strong>dovoljno vitamina i minerala koji pru\u017eaju potporu imunolo\u0161kom sustavu. Uzmite <a href=\"https:\/\/gymbeam.hr\/ginger-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ginger Shot<\/a> i ne zaboravite jesti 3 do 5 porcija vo\u0107a ili povr\u0107a dnevno.<\/li><li><strong>Pridr\u017eavajte se barem 7 sati sna.<\/strong><\/li><li><strong>Prestanite osje\u0107ati krivnju<\/strong>. Normalno je da se \u010dovjek razboli i zato nemojte ugro\u017eavati svoj imunolo\u0161ki sustav time \u0161to \u0107ete se prebrzo baciti na trening i vje\u017ebanje. Priu\u0161tite si vremena. Va\u0161e tijelo \u0107e vam se zahvaliti kasnije.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko \u010desto ste vi bolesni?<\/strong> Doga\u0111a li vam se da se razbolite i morate <strong>izostaviti par dana treninga?<\/strong> Ili vam je sport toliko oja\u010dao imunitet da ve\u0107 <strong>dulje vrijeme niste le\u017eali u krevetu pod temperaturom<\/strong>? <strong>Napi\u0161ite nam <\/strong>koje dodatke prehrani nadopunjavate u vrijeme bolesti. Ako vas je ovaj \u010dlanak obogatio novim informacijama, <strong>podr\u017eite ga dijeljenjem<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>Vje\u017ebanje tijekom bolesti bolje je izostaviti. Umjesto treninga zapo\u010deti s lije\u010denjem i dopunjavati vitamine C, E, D, cink i glutamin za ja\u010danje imuniteta i ozdravljenje<\/p>\n","protected":false},"author":25,"featured_media":104270,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6644,7562,6452,7622],"filter_section":[],"filter_attribute":[13888],"class_list":{"0":"post-263083","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-imunitet-hr","9":"tag-vitamini-hr","10":"tag-vjezbe-hr","11":"tag-zdravlje-hr","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vje\u017ebanje za vrijeme bolesti - da ili ne? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vje\u017ebanje tijekom bolesti bolje je izostaviti. 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