{"id":265573,"date":"2021-07-04T07:57:00","date_gmt":"2021-07-04T05:57:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=265573"},"modified":"2024-05-28T12:14:21","modified_gmt":"2024-05-28T10:14:21","slug":"de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/","title":{"rendered":"De ce v\u0103 sim\u021bi\u021bi mereu obosi\u021bi? Cele mai comune 7 cauze \u0219i solu\u021bii"},"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.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/#1_Urmati_o_dieta_deficitara\" title=\"1. Urma\u021bi o diet\u0103 deficitar\u0103\">1. Urma\u021bi o diet\u0103 deficitar\u0103<\/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.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/#2_Faceti_prea_putina_sau_prea_multa_miscare\" title=\"2. Face\u021bi prea pu\u021bin\u0103 sau prea mult\u0103 mi\u0219care\">2. Face\u021bi prea pu\u021bin\u0103 sau prea mult\u0103 mi\u0219care<\/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.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/#3_Nu_stiti_cum_sa_faceti_un_plan\" title=\"3. Nu \u0219ti\u021bi cum s\u0103 face\u021bi un plan\">3. Nu \u0219ti\u021bi cum s\u0103 face\u021bi un plan<\/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.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/#4_Dormiti_putin\" title=\"4. Dormi\u021bi pu\u021bin\">4. Dormi\u021bi pu\u021bin<\/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.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/#5_Suferiti_de_un_deficit_de_vitamine_sau_minerale\" title=\"5. Suferi\u021bi de un deficit de vitamine sau minerale\">5. Suferi\u021bi de un deficit de vitamine sau minerale<\/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.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/#6_Va_afecteaza_vremea\" title=\"6. V\u0103 afecteaz\u0103 vremea\">6. V\u0103 afecteaz\u0103 vremea<\/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.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/#7_Suferiti_de_o_boala_cronica\" title=\"7. Suferi\u021bi de o boal\u0103 cronic\u0103\">7. Suferi\u021bi de o boal\u0103 cronic\u0103<\/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.ro\/blog\/de-ce-va-simtiti-mereu-obositi-cele-mai-comune-7-cauze-si-solutii\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>De regul\u0103 c\u00e2nd v\u0103 \u00eentoarce\u021bi acas\u0103 de la serviciu, sim\u021bi\u021bi c\u0103 nu mai ave\u021bi energie pentru nimic, iar cur\u0103\u021benia sau exerci\u021biile fizice par a ceva science fiction? Sau \u00eenc\u0103 de la prima or\u0103 a dimine\u021bii v\u0103 trezi\u021bi f\u0103r\u0103 energie? Nu sunte\u021bi singurii. Toat\u0103 lumea s-a confruntat cu asta la un moment dat. Dar nu este vorba de o simpl\u0103 stare de oboseal\u0103. Exist\u0103 o diferen\u021b\u0103, dac\u0103 v\u0103 sim\u021bi\u021bi obosi\u021bi dup\u0103 o sesiune de antrenament intens de for\u021b\u0103 \u00een care a\u021bi ridicat greut\u0103\u021bi, sau dac\u0103 v\u0103 sim\u021bi\u021bi a\u0219a \u00een mod <strong>constant \u0219i nu \u0219ti\u021bi care ar putea fi cauza.&nbsp;<\/strong><\/p>\n\n\n\n<p>\u00cen articolul de azi vom dezbate&nbsp;<strong>cele mai frecvente 7 cauze ale oboselii \u0219i v\u0103 vom sf\u0103tui cum s\u0103 le combate\u021bi,&nbsp;<\/strong>astfel \u00eenc\u00e2t s\u0103 v\u0103 sim\u021bi\u021bi din nou \u0219i pentru totdeauna plini de energie \u0219i cu poft\u0103 de via\u021b\u0103.<\/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_Urmati_o_dieta_deficitara\"><\/span>1. Urma\u021bi o diet\u0103 deficitar\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alimenta\u021bia afecteaz\u0103 fundamental modul \u00een care v\u0103 sim\u021bi\u021bi. Este ca \u0219i \u00een cazul unei ma\u0219ini. Nu v\u0103 pute\u021bi a\u0219tepta s\u0103 func\u021bioneze a\u0219a cum ar trebui dac\u0103 o \u201ehr\u0103ni\u021bi\u201d cu un combustibil care nu este de calitate. Dac\u0103 ave\u021bi o diet\u0103 format\u0103 din <strong>alimente foarte procesate din comer\u021b<\/strong>, aportul alimentar va consta din alimente cu un con\u021binut mare de energie, dar cu o valoare nutri\u021bional\u0103 mic\u0103. Cum s\u0103 \u00een\u021belege\u021bi mai bine asta? \u00cen practic\u0103&nbsp; \u00eenseamn\u0103 c\u0103&nbsp; primi\u021bi <strong>o cantitate mare de calorii \u00eentr-un volum relativ mic<\/strong>, calorii care provin din zah\u0103r, carbohidra\u021bi rafina\u021bi \u0219i gr\u0103simi slab\u0103 calitate. \u0218i de la care nu v\u0103 pute\u021bi ab\u021bine. \u00cen plus, de obicei con\u021bin relativ pu\u021bine fibre \u0219i <strong>micronutrien\u021bi<\/strong>, cum ar fi vitaminele sau mineralele. Deficitul acestora poate fi din nou asociat cu oboseala, precum \u0219i cu obezitatea, ceea ce nu este neobi\u0219nuit pentru persoanele care consum\u0103 astfel de alimente. Alimentele ultra-procesate bogate \u00een zah\u0103r \u0219i gr\u0103simi stimuleaz\u0103 centrul de recompens\u0103 din creier. Astfel, pot fi consumate cu u\u0219urin\u021b\u0103 \u00een exces, ceea ce poate duce la o cre\u0219tere \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 g\u00e2ndi\u021bi c\u0103 nu este \u0219i cazul vostru, pentru c\u0103 m\u00e2nca\u021bi <strong>\u00een special alimente s\u0103n\u0103toase? <\/strong>Dac\u0103 sunte\u021bi mai sensibili la carbohidra\u021bi, este posibil s\u0103 v\u0103 sim\u021bi\u021bi obosi\u021bi dup\u0103 ce \u00eei consuma\u021bi, chiar dac\u0103 m\u00e2nca\u021bi alimente s\u0103n\u0103toase. Dac\u0103 v\u0103 delecta\u021bi cu o por\u021bie mare de <a aria-label=\"fulgi de ov\u0103z  (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/terci-instant-de-ovaz-instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fulgi de ov\u0103z <\/a>la micul dejun, se poate elibera mai mult\u0103 insulin\u0103 \u0219i, prin urmare, <strong>glicemia scade brusc,<\/strong>&nbsp;<strong>fapt care va duce la<\/strong> <strong>oboseal\u0103<\/strong>. Secre\u021bia de insulin\u0103 poate face ca mai mult triptofan s\u0103 ajung\u0103 \u00een creier. Afecteaz\u0103 produc\u021bia hormonilor serotonin\u0103 \u0219i melatonin\u0103, care la r\u00e2ndul lor pot fi asociate cu starea de oboseal\u0103. Din p\u0103cate, nu v\u0103 ve\u021bi face un bine dac\u0103 decide\u021bi s\u0103 \u00eenlocui\u021bi carbohidra\u021bii cu gr\u0103simi. Acest macronutrient <strong>se diger\u0103 cel mai greu<\/strong>,<strong> ceea ce poate provoca o senza\u021bie de \u00eengreunare<\/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>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 evita\u021bi s\u0103 fi\u021bi lipsi\u021bi de enrgie dup\u0103 ce m\u00e2nca\u021bi, nu trebuie s\u0103 rata\u021bi articolul nostru <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-va-cuprinde-o-stare-de-somnolenta-dupa-luarea-mesei-si-cum-sa-o-evitati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">De ce v\u0103 cuprinde o stare de somnolen\u021b\u0103 dup\u0103 luarea mesei \u0219i cum s\u0103 o evita\u021bI?<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-1159994566-1124x749.jpg\" alt=\"Cum s\u0103 nu v\u0103 mai sim\u021bi\u021bi lipsi\u021bi de energie dup\u0103 ce m\u00e2nca\u021bi?\" class=\"wp-image-248903\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 nu v\u0103 mai sim\u021bi\u021bi lipsi\u021bi de energie dup\u0103 ce m\u00e2nca\u021bi?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Oboseala poate fi asociat\u0103 \u0219i cu intoleran\u021ba la anumite alimente sau cu dimensiunea por\u021biilor<\/h3>\n\n\n\n<p>Pe l\u00e2ng\u0103 motivele mai sus men\u021bionate, \u0219i anumite alimente pot provoca starea oboseal\u0103 dup\u0103 ce sunt consumate, mai ales c\u00e2nd vina vorba de intoleran\u021be. Oboseala afecteaz\u0103 deseori persoanele care sufer\u0103 de intoleran\u021b\u0103 la gluten sau care au boala celiac\u0103. Pe l\u00e2ng\u0103 o vizit\u0103 la doctor, \u0219i un test de <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/teste-de-diagnostic\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">autodiagnosticare<\/a><\/span> v\u0103 poate spune dac\u0103 pute\u021bi urma o diet\u0103 f\u0103r\u0103 gluten sau poate diagnostica problema. <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>Cu toate astea, pe l\u00e2ng\u0103 por\u021biile mari, \u0219i <strong>por\u021biile<\/strong> <strong>prea mici<\/strong> pot duce la oboseal\u0103. Deseori acest lucru se \u00eent\u00e2mpl\u0103 \u00een cazul celor care decid s\u0103 sl\u0103beasc\u0103 \u0219i \u00ee\u0219i stabilesc un <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">deficit caloric<\/a> <\/span>prea mare. Asta va duce la <strong>o lips\u0103 de energie pentru activit\u0103\u021bile normale de zi cu zi.<\/strong> Iar la final, astfel de restric\u021bii pot avea consecin\u021be mult mai grave, pe care le pute\u021bi descoperi \u00een articolul dedicat <a aria-label=\"triadei atletelor. (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-se-pot-combate-absenta-menstruatiei-si-alte-simptome-ale-triadei-atletelor\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">triadei atletelor<\/span>.<\/a> Pentru a evita astfel de probleme \u0219i pentru a pierde \u00een continuare \u00een greutate, v\u0103 recomand\u0103m s\u0103 folosi\u021bi <a aria-label=\"calculatorul (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/calculator-online-pentru-aportul-de-energie-si-macronutrienti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calculatorul<\/a> nostru pentru a determina aportul de energie \u0219i macronutrien\u021bi.<\/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=\"Cum s\u0103 m\u00e2nca\u021bi mai s\u0103n\u0103tos?\" title=\"Cum s\u0103 m\u00e2nca\u021bi mai s\u0103n\u0103tos?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>La fel de important\u0103 \u00eens\u0103 este \u0219i respectarea aportului de lichide \u0219i o <strong><a href=\"https:\/\/gymbeam.ro\/blog\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hidratare suficient\u0103<\/a><\/strong>. La un adult, 55 &#8211; 70% din greutatea corporal\u0103 este alc\u0103tuit\u0103 din ap\u0103, iar <strong>oboseala este doar unul dintre numeroasele simptome ale deshidrat\u0103rii.<\/strong> Aportul zilnic de lichide trebuie s\u0103 fie de aproximativ <strong>30 &#8211; 45 ml<\/strong> pe kilogram de greutate corporal\u0103. \u00cen zilele c\u0103lduroase de var\u0103 \u0219i \u00een timpul activit\u0103\u021bilor sportive, nevoia de a consuma lichide poate cre\u0219te \u0219i mai mult, deci \u0219i acest aspect trebuie luat \u00een considerare. <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\">Rezolvarea problemelor alimentare<\/h3>\n\n\n\n<p>Asigura\u021bi-v\u0103 c\u0103 dieta voastr\u0103 con\u021bine <strong>c\u00e2t mai pu\u021bine alimente ultra-procesate posibil,<\/strong> care au un con\u021binut minim de nutrien\u021bi. Concentra\u021bi-v\u0103 pe <strong>ingrediente proaspete, consuma\u021bi multe fructe \u0219i<\/strong> <strong>legume<\/strong>, men\u021bine\u021bi un raport echilibrat de macronutrien\u021bi \u0219i <strong>re\u021bine\u021bi c\u0103 \u0219i aportul lor \u00een timpul zilei \u0219i m\u0103rimea por\u021biilor joac\u0103 un rol<\/strong>. A\u0219adar, \u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi regulat \u0219i s\u0103 nu m\u00e2nca\u021bi \u00een exces. De asemenea, o diet\u0103 s\u0103n\u0103toas\u0103 se bazeaz\u0103 \u0219i pe un regim de b\u0103ut pe baz\u0103 de ap\u0103 proasp\u0103t\u0103. Dac\u0103 dori\u021bi cu adev\u0103rat s\u0103 sl\u0103bi\u021bi, <strong>nu recurge\u021bi la extreme,<\/strong> calcula\u021bi aportul optim de energie \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" class=\"ek-link\">\u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi mai s\u0103n\u0103tos<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care \u00een continuare nu v\u0103 sim\u021bi\u021bi bine dup\u0103 ce consuma\u021bi anumite alimente, \u00eencerca\u021bi s\u0103 depista\u021bi singuri unde este problema. Pute\u021bi <strong>scrie despre dieta pe care o urma\u021bi, \u00eempreun\u0103 cu sentimentele \u0219i<\/strong> <strong>simptomele provocate de m\u00e2ncare.<\/strong> Dac\u0103 \u00eens\u0103 suspecta\u021bi c\u0103 ar putea fi vorba de o problem\u0103 mai grav\u0103, nu v\u0103 teme\u021bi s\u0103 solicita\u021bi sfatul medicului.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\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_Faceti_prea_putina_sau_prea_multa_miscare\"><\/span>2. Face\u021bi prea pu\u021bin\u0103 sau prea mult\u0103 mi\u0219care<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Petrece\u021bi fiecare dup\u0103-amiaz\u0103 \u0219i sear\u0103 pe canapea pentru c\u0103 sunte\u021bi epuiza\u021bi dup\u0103 serviciu? Este destul de probabil ca aceast\u0103 <strong>(in)activitate s\u0103 fie<\/strong> <strong>cauza real\u0103 a oboselii<\/strong>. Statul toat\u0103 ziua \u00een fa\u021ba calculatorului este foarte obositor din punct de vedere psihic. Activitatea fizic\u0103 poate fi o modalitate excelent\u0103 de a sc\u0103pa de oboseal\u0103 \u0219i de a cre\u0219te <strong>cantitatea de energie resim\u021bit\u0103<\/strong>. Acest lucru este confirmat \u0219i de studii destinate persoanelor cu un stil de via\u021b\u0103 sedentar, \u00een care cercet\u0103torii au recomandat o activitate fizic\u0103 regulat\u0103. Aceste persoane au prezentat apoi o <strong>cre\u0219tere semnificativ\u0103 a energiei \u0219i o sc\u0103dere a st\u0103rii de oboseal\u0103<\/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>Din nou, s-ar putea s\u0103 sim\u021bi\u021bi c\u0103 acest punct nu v\u0103 prive\u0219te pe voi, deoarece lucra\u021bi zilnic la voi \u00een\u0219iv\u0103. Cu toate acestea, <strong>antrenamentul \u00een exces este o alt\u0103 cauz\u0103 a oboselii <\/strong>\u0219i<strong> <\/strong>a lipsei de energie. Dac\u0103 v\u0103 antrena\u021bi intens \u0219i f\u0103r\u0103 pauz\u0103, sunte\u021bi  mai reticen\u021bi, mai obosi\u021bi, iar rezultatele \u00eent\u00e2rzie s\u0103 apar\u0103, atunci este posibil s\u0103 v\u0103 fi supraantrenat. <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>Afla\u021bi mai multe despre asta din articolul nostru <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/supraantrenament-adevar-sau-mit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Supraantrenament \u2013 adev\u0103r sau mit?<\/a><\/span><\/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\">Rezolvarea problemelor legate de mi\u0219care<\/h3>\n\n\n\n<p>Cea mai eficient\u0103 solu\u021bie pentru lipsa activit\u0103\u021bii fizice nu este s\u0103 nu v\u0103 g\u00e2ndi\u021bi c\u0103 nu vre\u021bi s\u0103 face\u021bi mi\u0219care, ci <strong>s\u0103 \u00eencepe\u021bi s\u0103 face\u021bi mi\u0219care<\/strong>. Nu conteaz\u0103 dac\u0103 alerga\u021bi, face\u021bi o plimbare cu bicicleta, merge\u021bi la o plimbare sau juca\u021bi fotbal cu prietenii. Important este <strong>s\u0103 fi\u021bi activi \u00een mod regulat \u0219i s\u0103 nu v\u0103 petrece\u021bi tot timpul lenevind<\/strong>. Ve\u021bi vedea c\u0103 recompensa primit\u0103 sub forma unui flux de endorfine (hormoni care provoac\u0103 buna dispozi\u021bie) eliberat \u00een urma exerci\u021biilor fizice merit\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 g\u00e2ndi\u021bi c\u0103 problema este exact opusul \u0219i c\u0103 v\u0103 sim\u021bi\u021bi obosi\u021bi pentru c\u0103 v\u0103 supraantrena\u021bi, atunci&nbsp;<strong>singura solu\u021bie este s\u0103 o l\u0103sa\u021bi mai moale.&nbsp;<\/strong>\u00cen loc de un antrenament intens,&nbsp;<strong>\u00eencerca\u021bi o form\u0103 u\u0219oar\u0103 de yoga. <\/strong>Dup\u0103 care v\u0103 pute\u021bi forma un nou plan de antrenament, cu ajutorul sfaturilor din articolul <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" aria-label=\"Cum s\u0103 v\u0103 alc\u0103tui\u021bI un plan de antrenament de calitate \u2013 sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">Cum s\u0103 v\u0103 alc\u0103tui\u021bI un plan de antrenament de calitate \u2013 sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli<\/span><\/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\/04\/MG_8204-1124x749.jpeg\" alt=\"Cum s\u0103 aborda\u021bi oboseala provocat\u0103 de supraantrenare sau de lipsa mi\u0219c\u0103rii?\" class=\"wp-image-248924\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 aborda\u021bi oboseala provocat\u0103 de supra-antrenare sau de lipsa mi\u0219c\u0103rii?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Nu_stiti_cum_sa_faceti_un_plan\"><\/span>3. Nu \u0219ti\u021bi cum s\u0103 face\u021bi un plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La \u00eenceput poate fi destul de dificil s\u0103 v\u0103 gestiona\u021bi bine timpul. Cu toate acestea, este o <strong>metod\u0103<\/strong> <strong>eficient\u0103 care v\u0103 ajuta s\u0103 v\u0103 stabili\u021bi priorit\u0103\u021bile,<\/strong> <strong>s\u0103 reduce\u021bi nivelul de stres \u0219i, prin urmare, oboseala<\/strong>. \u00cen plus, ve\u021bi avea timp \u0219i pentru activit\u0103\u021bile care v\u0103 plac. Dac\u0103 v\u0103 confrunta\u021bi frecvent cu oboseal\u0103, sunte\u021bi stresa\u021bi, ave\u021bi dificult\u0103\u021bi de concentrare sau de somn, atunci este posibil ca tocmai s\u0103 fi depistat o cauz\u0103 posibil\u0103. Con\u0219tientizarea este primul pas c\u0103tre schimbare. <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\">\u00cembun\u0103t\u0103\u021bi\u021bi managementul timpului<\/h3>\n\n\n\n<p>La \u00eenceputul fiec\u0103rei s\u0103pt\u0103m\u00e2ni (sau zile),&nbsp;<strong>trece\u021bi pe o foaie toate activit\u0103\u021bile&nbsp;<\/strong>pe care a\u021bi vrea s\u0103 le face\u021bi \u0219i \u00eemp\u0103r\u021bi\u021bi-le \u00een&nbsp;<strong>3 categorii:<\/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\">\n<li><strong>Urgent<\/strong> &#8211; aceast\u0103 categorie cuprinde <strong>cele mai<\/strong> <strong>importante sarcini<\/strong> care nu pot fi am\u00e2nate. Un exemplu ar fi un termen limit\u0103 pentru un proiect la care lucra\u021bi de \u0219ase luni sau ultima zi de plat\u0103 a facturii de energie \u00eenainte s\u0103 fi\u021bi deconecta\u021bi. Ideal este s\u0103 v\u0103 duce\u021bi la sf\u00e2r\u0219it toate sarcinile \u00eenainte ca acestea s\u0103 devin\u0103 urgente. <strong>Sarcinile urgente sunt cele care provoac\u0103 cel mai mult stres.<\/strong><\/li>\n\n\n\n<li><strong>Important <\/strong>&#8211;<strong>&nbsp;<\/strong>\u00een aceast\u0103 categorie se reg\u0103sesc activit\u0103\u021bile care au o anumit\u0103 importan\u021b\u0103, cum ar fi&nbsp;<strong>activit\u0103\u021bile sportive sau \u00eent\u00e2lnirile.&nbsp;<\/strong>\u00cen acela\u0219i timp, poate fi vorba \u0219i de lucruri care devin urgente \u00een cazul \u00een care sunt am\u00e2nate prea mult.<\/li>\n\n\n\n<li><strong>Mai pu\u021bin important &#8211;&nbsp;<\/strong>aici sunt incluse activit\u0103\u021bile pe care le-a\u021bi notat \u00eentr-o list\u0103 de activit\u0103\u021bi, dar pe care&nbsp;<strong>nu le considera\u021bi importante.&nbsp;<\/strong>Spre exemplu, c\u0103lcatul prosoapelor- nu conteaz\u0103 dac\u0103 nu le c\u0103lca\u021bi.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odat\u0103 ce v-a\u021bi \u00eemp\u0103r\u021bit sarcinile astfel, programa\u021bi-v\u0103 c\u00e2nd vre\u021bi s\u0103 le \u00eendeplini\u021bi. De asemenea, <strong>\u00eencerca\u021bi s\u0103 evita\u021bi ca sarcinile importante s\u0103 devin\u0103 o urgen\u021b\u0103. <\/strong>Cu siguran\u021b\u0103 este mai pu\u021bin stresant s\u0103 termina\u021bi un proiect cu o s\u0103pt\u0103m\u00e2n\u0103 mai devreme dec\u00e2t s\u0103-l l\u0103sa\u021bi pe ultima sunt\u0103 de metri \u0219i s\u0103 spera\u021bi c\u0103 nu ve\u021bi \u00eent\u00e2mpina probleme.&nbsp;<span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, v\u0103 poate fi de ajutor <strong>s\u0103 \u00eemp\u0103r\u021bi\u021bi proiectele mai mari \u00een proiecte mai mici<\/strong> atunci c\u00e2nd v\u0103 face\u021bi un plan, ceea ce va face ca atingerea obiectivului s\u0103 fie mai pu\u021bin dificil\u0103. \u0218i astfel va fi mult mai probabil s\u0103 \u00eencepe\u021bi acel lucru. De asemenea, este bine s\u0103 \u0219ti\u021bi <strong>la ce or\u0103 din zi sunte\u021bi<\/strong> <strong>cei mai productivi.<\/strong> Rezerva\u021bi-v\u0103 acest interval pentru cele mai solicitante sarcini. V\u0103 va fi mai u\u0219or s\u0103 le realiza\u021bi \u0219i <strong>va dura mai pu\u021bin timp.<\/strong> Iar dac\u0103 lucrurile nu merg conform planului, re\u021bine\u021bi c\u0103 nu sunte\u021bi \u00eentotdeauna perfec\u021bi \u0219i <strong>este normal s\u0103<\/strong> <strong>gre\u0219i\u021bi uneori.<\/strong> Nu v\u0103 stresa\u021bi \u0219i \u00eenv\u0103\u021ba\u021bi mai degrab\u0103 din situa\u021bie. Ve\u021bi vedea c\u0103 data viitoare o s\u0103 v\u0103 descurac\u021bi mai bine. Dac\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 v\u0103 gestiona\u021bi bine timpul, ve\u021bi constata c\u0103 ve\u021bi mult mai productivi, ve\u021bi avea mai mult timp pentru activit\u0103\u021bile care v\u0103 fac pl\u0103cere \u0219i ve\u021bi reduce nivelul de stres \u0219i oboseal\u0103.. Ve\u021bi dormi mai bine, iar lucrurile vor fi mai roz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru mai multe ponturi care s\u0103 v\u0103 ajute s\u0103 reduce\u021bi stresul, citi\u021bi articolul <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" aria-label=\"De ce este stresul periculos \u0219i cum poate fi redus? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">De ce este stresul periculos \u0219i cum poate fi redus?<\/a><\/span><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-924558574-1124x749.jpg\" alt=\"Cum s\u0103 aborda\u021bi eficient managementul timpului?\" class=\"wp-image-248938\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 aborda\u021bi eficient managementul timpului?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Dormiti_putin\"><\/span>4. Dormi\u021bi pu\u021bin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Conform Funda\u021biei Na\u021bionale a Somnului \u0219i&nbsp;Organiza\u021biei Mondiale a S\u0103n\u0103t\u0103\u021bii, fiecare adult <strong>ar trebui s\u0103 doarm\u0103 \u00een medie 7 &#8211; 9 ore \u00een fiecare noapte.<\/strong> Nu este suficient s\u0103 dormi\u021bi cinci ore zilnic \u00een timpul unei s\u0103pt\u0103m\u00e2ni de lucru \u0219i apoi s\u0103 recupera\u021bi petrec\u00e2nd tot weekendul \u00een pat. <strong>Trebuie<\/strong> <strong>s\u0103 ave\u021bi o anumit\u0103 rutin\u0103<\/strong>, iar lipsa somnului nu este func\u021bional\u0103. Aceast\u0103 rutin\u0103 epuizeaz\u0103 organismul \u0219i provoac\u0103 o stare de oboseal\u0103. Cu toate acestea, s-ar putea s\u0103 v\u0103 sim\u021bi\u021bi la fel chiar \u0219i dac\u0103 dormi\u021bi \u00een exces. Poate c\u0103 \u0219ti\u021bi cum e s\u0103 v\u0103 trezi\u021bi dup\u0103 12 ore de somn \u0219i s\u0103 v\u0103 sim\u021bi\u021bi ca \u0219i cum a\u021bi fost c\u0103lca\u021bi de tren. <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\">Rezolvarea problemelor cu somnul<\/h3>\n\n\n\n<p>Pentru a evita oboseala asociat\u0103 cu lipsa somnului sau <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cu unul de o calitate redus\u0103<\/a><\/span>, o idee bun\u0103 ar fi s\u0103 v\u0103 concentra\u021bi pe igiena somnului. \u00cencep\u0103torii se pot folosi aceste sfaturi:<\/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\">\n<li><b>\u00cencerca\u021bi s\u0103 adormi\u021bi zilnic la aceea\u0219i or\u0103 \u0219i <\/b>trezi\u021bi-v\u0103 cam la aceea\u0219i or\u0103, chiar \u0219i \u00een weekenduri.<\/li>\n\n\n\n<li>Planifica\u021bi-v\u0103 s\u0103 dormi\u021bi zilnic cel pu\u021bin&nbsp;<strong>7-9 ore.&nbsp;<\/strong><\/li>\n\n\n\n<li>Practica\u021bi&nbsp;<strong>tehnici de relaxare care s\u0103 v\u0103 ajute s\u0103 dormi\u021bi.&nbsp;<\/strong>Pute\u021bi \u00eencerca diverse exerci\u021bii de respira\u021bie sau de vizualizare. <span style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li>\u00cencerca\u021bi <strong>s\u0103 nu v\u0103 uita\u021bi la telefon sau televizor<\/strong> \u00eenainte de culcare, sau seta\u021bi modul de noapte, astfel \u00eenc\u00e2t display-ul s\u0103 nu v\u0103 oboseasc\u0103 cu lumina albastr\u0103. Acest lucru suprim\u0103 produc\u021bia de <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/melatonina-imbunatateste-intr-adevar-somnul-si-va-ajuta-sa-dormiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">melatonin\u0103<\/a><\/span>, care se mai nume\u0219te \u0219i hormonul somnului. Ochelarii speciali proiecta\u021bi pentru acest lucru pot ajuta la blocarea luminii albastre \u00eentr-o oarecare m\u0103sur\u0103. <span style=\"color: #ff6600\">[14-15]<\/span><\/li>\n\n\n\n<li>Dac\u0103 sunte\u021bi sensibili la <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cafein\u0103<\/a><\/span>, evita\u021bi s\u0103 o consuma\u021bi dup\u0103 amiaza.<\/li>\n\n\n\n<li>Evita\u021bi&nbsp;<strong>activitatea fizic\u0103 intens\u0103 \u00eenainte de somn.&nbsp;<\/strong><\/li>\n\n\n\n<li>Dormi\u021bi&nbsp;<strong>\u00eentr-o camer\u0103 aerisit\u0103<\/strong>, unde s\u0103 nu fie foarte cald. Ar fi ideal\u0103 o temperatur\u0103 de 15 &#8211; 18\u00b0C.<\/li>\n\n\n\n<li>Investi\u021bi \u00eentr-o&nbsp;<strong>saltea de calitate.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 crede\u021bi c\u0103 oboseala&nbsp;se datoreaz\u0103 problemelor asociate cu somnul, <strong>\u00eencerca\u021bi s\u0103 \u021bine\u021bi un jurnal<\/strong> <strong>pentru a \u00eenregistra calitatea somnului<\/strong>, precum \u0219i dieta. Pe m\u0103sur\u0103 ce nota\u021bi aceste lucruri, nu uita\u021bi de <strong>contextul general al zilei<\/strong> &#8211; dac\u0103 a\u021bi f\u0103cut mi\u0219care, c\u00e2t a\u021bi f\u0103cut, dac\u0103 a\u021bi fost stresa\u021bi, ce a\u021bi m\u00e2ncat la cin\u0103, la ce v-a\u021bi g\u00e2ndit \u00eenainte de culcare, genul acesta de lucruri. Toate aceste <strong>lucruri aparent nesemnificative pot afecta calitatea<\/strong> <strong>somnului<\/strong>. Mul\u021bumit\u0103 acestor noti\u021be, s-ar putea s\u0103 descoperi\u021bi c\u0103, de exemplu, consumul de alcool seara sau munca p\u00e2n\u0103 t\u00e2rziu \u00een noapte nu v\u0103 face bine, pentru c\u0103 v\u0103 \u00eempiedic\u0103 s\u0103 adormi\u021bi.<\/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\/04\/iStock-1192627504-1124x749.jpg\" alt=\"Cum s\u0103 adormi\u021bi rapid \u0219i s\u0103 v\u0103 bucura\u021bi de un somn bun?\" class=\"wp-image-248960\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 adormi\u021bi rapid \u0219i s\u0103 v\u0103 bucura\u021bi de un somn bun?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Suferiti_de_un_deficit_de_vitamine_sau_minerale\"><\/span>5. Suferi\u021bi de un deficit de vitamine sau minerale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat la punctul despre diet\u0103, <strong>deficitul de vitamine sau minerale <\/strong>poate fi de asemenea una dintre cauzele oboselii. Asta nu \u00eenseamn\u0103 c\u0103 dac\u0103 nu oferi\u021bi organismului suficient\u0103<span style=\"color: #ff6600\"> <a aria-label=\"Vitamina C (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/vitamina-c-lipozomala.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamina C<\/a><\/span> luni, mar\u021bi v\u0103 ve\u021bi trezi obosi\u021bi. Cu toate astea, trebuie s\u0103 urma\u021bi o <strong>diet\u0103 variat\u0103, <\/strong>care s\u0103 v\u0103 asigure un aport suficient din aceste substan\u021be. \u00cen principal trebuie s\u0103 v\u0103 concentra\u021bi pe <strong>aportul de<\/strong> <strong><span style=\"color: #ff6600\">magneziu<\/span><\/strong>,<a aria-label=\" fier (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\"><strong>fier<\/strong><\/span><\/a>, <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/vitamina-c-1000-mg-gymbeam.html\" class=\"ek-link\">vitamina C<\/a><\/strong><\/span>, <a href=\"https:\/\/gymbeam.ro\/vitamina-b\" target=\"_blank\" aria-label=\"B2, B3, B5, B6 \u0219i B12 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">B2<\/span><\/strong>, <strong><span style=\"color: #ff6600\">B3<\/span><\/strong>, <strong><span style=\"color: #ff6600\">B5<\/span><\/strong>, <strong><span style=\"color: #ff6600\">B6<\/span><\/strong> <strong><span style=\"color: #ff6600\">\u0219i B12<\/span><\/strong><\/a>. Aceste vitamine \u0219i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/minerale-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerale<\/a><\/span> contribuie la reducerea oboselii \u0219i st\u0103rii de epuizare.<span style=\"color: #ff6600\"> [16-17]&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\">Rezolvarea deficitului de vitamine \u0219i minerale<\/h3>\n\n\n\n<p>Dac\u0103 sunte\u021bi curio\u0219i ce nivel de&nbsp;<strong>vitamine \u0219i minerale&nbsp;<\/strong>ave\u021bi, pute\u021bi \u00eencerca un <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/dna-test-vitamins-and-minerals-geneplanet.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">test de autodiagnosticare<\/span> <\/a>sau pute\u021bi merge la medic. \u00cen caz c\u0103 suferi\u021bi de un anumit deficit, pute\u021bi lua suplimente alimentare. Cel mai important \u00eens\u0103 este s\u0103 urma\u021bi <strong>o diet\u0103 echilibrat\u0103 \u0219i variat\u0103, cu accent pe multe fructe \u0219i legume.<\/strong> Alternativ, pute\u021bi \u00eencerca s\u0103 introduce\u021bi \u0219i <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/stimulente-neurometabolice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">adaptogeni<\/a><\/span><\/strong> , care ajut\u0103 la reducerea stresului \u0219i oboselii.<\/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_Va_afecteaza_vremea\"><\/span> 6. V\u0103 afecteaz\u0103 vremea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 trezi\u021bi \u00eentr-o diminea\u021b\u0103 ploioas\u0103 \u0219i \u0219ti\u021bi deja c\u0103 totul va merge&nbsp;<strong>prost &#8211; v\u0103 sim\u021bi\u021bi obosi\u021bi, f\u0103r\u0103 energie \u0219i nu ave\u021bi chef de nimic?&nbsp;<\/strong>\u00centr-o oarecare m\u0103sur\u0103 \u00eens\u0103, sim\u021bi\u021bi astfel de lucruri \u00een func\u021bie \u0219i de cum aborda\u021bi situa\u021bia. De ce s\u0103 ave\u021bi o zi proast\u0103 doar din cauza ploii? \u00cencerca\u021bi s\u0103 aborda\u021bi situa\u021bia \u00eentr-un mod pozitiv \u0219i <strong>profita\u021bi la maximum.&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\">Cum s\u0103 face\u021bi fa\u021b\u0103 dac\u0103 vremea v\u0103 d\u0103 o stare nu tocmai bun\u0103?<\/h3>\n\n\n\n<p>Dac\u0103 afar\u0103 nu este o vreme frumoas\u0103, g\u00e2ndi\u021bi-v\u0103 ca la o ocazie de a petrece toat\u0103 dup\u0103-amiaza acas\u0103, sub o p\u0103tur\u0103, cu o cea\u0219c\u0103 de cafea \u00een m\u00e2n\u0103 \u0219i cartea preferat\u0103. Chiar \u0219i astfel de momente <strong>pot avea un efect pozitiv asupra psihicului \u0219i v\u0103 re\u00eencarc\u0103 bateriile pentru urm\u0103toarele c\u00e2teva zile.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 nu v\u0103 sperie&nbsp;<strong>provoc\u0103rile mai extreme,&nbsp;<\/strong>profita\u021bi de ploaie \u0219i dep\u0103\u0219i\u021bi-v\u0103 limitele. Ce a\u021bi zice dac\u0103 v-a\u021bi echipa cu&nbsp;<strong>haine impermeabile \u0219i a\u021bi ie\u0219i la o mic\u0103 alergare?&nbsp;<\/strong>Ve\u021bi vedea c\u0103 nu este at\u00e2t de r\u0103u pe c\u00e2t v-a\u021bi imaginat. \u00cen special vara, c\u00e2nd o astfel de activitate poate fi un refresh. Iar sentimentul c\u0103&nbsp;<strong>a\u021bi f\u0103cut asta \u0219i v-a\u021bi dep\u0103\u0219it limitele&nbsp;<\/strong>chiar merit\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai multe sfaturi despre cum s\u0103 aborda\u021bi pozitiv via\u021ba pute\u021bi reg\u0103si \u00een articolul &#8211; <a href=\"https:\/\/gymbeam.ro\/blog\/12-sfaturi-despre-cum-sa-adoptai-o-abordare-pozitiva-a-vietii-chiar-si-in-situaiile-dificile\/\" target=\"_blank\" aria-label=\"12 sfaturi despre cum s\u0103 adopta\u021bi o abordare pozitiv\u0103 a vie\u021bii chiar \u0219i \u00een situa\u021biile dificile. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>12 sfaturi despre cum s\u0103 adopta\u021bi o abordare pozitiv\u0103 a vie\u021bii chiar \u0219i \u00een situa\u021biile dificile<\/strong><\/span>.<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/iStock-530484344-1124x751.jpg\" alt=\"Cum s\u0103 v\u0103 men\u021bine\u021bi optimi\u0219ti \u0219i pozitivi \u00een orice situa\u021bie?\" class=\"wp-image-248977\" style=\"width:843px;height:563px\" title=\"Cum s\u0103 v\u0103 men\u021bine\u021bi optimi\u0219ti \u0219i pozitivi \u00een orice situa\u021bie?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Suferiti_de_o_boala_cronica\"><\/span>7. Suferi\u021bi de o boal\u0103 cronic\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pe l\u00e2ng\u0103 punctele men\u021bionate mai sus, oboseala frecvent\u0103 poate fi provocat\u0103 \u0219i de <strong>boli cronice sau de tratamentele pentru acestea.<\/strong> De exemplu, de obicei poate fi vorba despre diabet, o boal\u0103 care determin\u0103 cre\u0219terea glicemiei. Este o boal\u0103 asociat\u0103 cu oboseala, cu o putere de concentrare mai mic\u0103 \u0219i un deficit de aten\u021bie. Cu toate acestea, astfel de manifest\u0103ri sunt deseori <strong>asociate cu stiluri<\/strong> <strong>de via\u021b\u0103 nes\u0103n\u0103toase<\/strong>, care se observ\u0103 deseori la persoanele obeze. <span style=\"color: #ff6600\">[18]&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\">Exist\u0103 vreo form\u0103 de rezolvare?<\/h3>\n\n\n\n<p>Medicamentele luate \u00een mod regulat pentru tratarea bolilor cronice nu sunt eliminate at\u00e2t de u\u0219or. Dac\u0103 sim\u021bi\u021bi c\u0103 acestea au leg\u0103tur\u0103 cu starea de oboseal\u0103,&nbsp;<strong>anun\u021ba\u021bi doctorul.&nbsp;<\/strong>Din nou \u00eens\u0103, modificarea dietei \u0219i introducerea exerci\u021biilor fizice pot ajuta \u00eentr-o mare m\u0103sur\u0103.<\/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=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 sunte\u021bi obosi\u021bi dup\u0103 un antrenament intens de for\u021b\u0103, nu v\u0103 face\u021bi griji, este normal. Dac\u0103 v\u0103 sim\u021bi\u021bi deseori obosi\u021bi \u0219i nu cunoa\u0219te\u021bi cauza, iar acest lucru <strong>v\u0103 perturb\u0103 via\u021ba de zi cu zi,<\/strong> atunci este timpul s\u0103 face\u021bi ceva \u00een acest sens. Pute\u021bi \u00eencepe imediat, de exemplu, \u00eenlocuind alimentele ultra-procesate din diet\u0103 cu <strong>multe fructe \u0219i legume<\/strong>. Acest lucru va asigura organismului <strong>vitaminele \u0219i mineralele<\/strong> <strong>necesare.<\/strong> Nu neglija\u021bi nici <strong>aportul de lichide<\/strong> \u0219i \u00eencerca\u021bi s\u0103 include\u021bi \u00een rutina voastr\u0103 exerci\u021bii fizice regulate. Oboseala poate fi, de asemenea, provocat\u0103 de un somn slab sau de stres. A\u0219a c\u0103 face\u021bi tot ce pute\u021bi pentru a oferi organismului suficient\u0103 odihn\u0103 de calitate pe timp de noapte \u0219i \u00eenv\u0103\u021ba\u021bi cum s\u0103 v\u0103 planifica\u021bi ziua mai bine. Dac\u0103 nici astfel de modific\u0103ri nu v\u0103 ajut\u0103, consulta\u021bi medicul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218i voi cunoa\u0219te\u021bi o metod\u0103 care garanteaz\u0103 combaterea oboselii? Spune\u021bi-ne \u00een comentarii, iar dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-i da\u021bi share. Astfel o s\u0103 v\u0103 ajuta\u021bi \u0219i prietenii s\u0103-\u0219i rezolve problemele legate de oboseala pe termen lung. <\/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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u0103 sim\u021bi\u021bi mereu obosi\u021bi? \u00cen articol o s\u0103 v\u0103 prezent\u0103m cele mai comune 7 cauze pentru care sunte\u021bi lipsi\u021bi de energie \u0219i v\u0103 vom oferi c\u00e2teva solu\u021bii. <\/p>\n","protected":false},"author":100,"featured_media":249019,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6530,6878,7358,7568],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-265573","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-energie-ro","9":"tag-minerale","10":"tag-nutritie","11":"tag-vitamine","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>De ce v\u0103 sim\u021bi\u021bi mereu obosi\u021bi? 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