{"id":268432,"date":"2021-07-21T15:51:35","date_gmt":"2021-07-21T13:51:35","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=268432"},"modified":"2024-04-25T14:40:57","modified_gmt":"2024-04-25T12:40:57","slug":"nadutost-trbuha-i-kako-je-se-rijesiti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/","title":{"rendered":"Nadutost trbuha i kako je se rije\u0161iti"},"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\/nadutost-trbuha-i-kako-je-se-rijesiti\/#Sto_je_zapravo_nadutost\" title=\"\u0160to je zapravo nadutost?\">\u0160to je zapravo nadutost?<\/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\/nadutost-trbuha-i-kako-je-se-rijesiti\/#9_najcescih_uzroka_nadutosti_i_kako_ih_rijesiti\" title=\"9 naj\u010de\u0161\u0107ih uzroka nadutosti i kako ih rije\u0161iti\">9 naj\u010de\u0161\u0107ih uzroka nadutosti i kako ih rije\u0161iti<\/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\/nadutost-trbuha-i-kako-je-se-rijesiti\/#1_Neke_namirnice_ne_probavljate_pravilno\" title=\"1. Neke namirnice ne probavljate pravilno\">1. Neke namirnice ne probavljate pravilno<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/#2_Jedete_prebrzo_ili_stavljate_velike_porcije_na_tanjur\" title=\"2. Jedete prebrzo ili stavljate velike porcije na tanjur\">2. Jedete prebrzo ili stavljate velike porcije na tanjur<\/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\/nadutost-trbuha-i-kako-je-se-rijesiti\/#3_Pijete_tijekom_obroka_ili_uzivate_u_gaziranim_picima\" title=\"3. Pijete tijekom obroka ili u\u017eivate u gaziranim pi\u0107ima\">3. Pijete tijekom obroka ili u\u017eivate u gaziranim pi\u0107ima<\/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\/nadutost-trbuha-i-kako-je-se-rijesiti\/#4_Precesto_zvacete_zvakace_gume\" title=\"4. Pre\u010desto \u017eva\u010dete \u017evaka\u0107e gume\">4. Pre\u010desto \u017eva\u010dete \u017evaka\u0107e gume<\/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.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/#5_Ne_vjezbate_dovoljno\" title=\"5. Ne vje\u017ebate dovoljno\">5. Ne vje\u017ebate dovoljno<\/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.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/#6_Imate_bolest_koja_utjece_na_vasu_probavu\" title=\"6. Imate bolest koja utje\u010de na va\u0161u probavu\">6. Imate bolest koja utje\u010de na va\u0161u probavu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/#7_Dozivljavate_veliki_stres\" title=\"7. Do\u017eivljavate veliki stres\">7. Do\u017eivljavate veliki stres<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/#8_Imate_PMS\" title=\"8. Imate PMS\">8. Imate PMS<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/#9_Letjeli_ste_u_stranu_zemlju\" title=\"9. Letjeli ste u stranu zemlju\">9. Letjeli ste u stranu zemlju<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/#Sto_uciniti_kada_vas_muci_nadimanje_i_napuhnuti_trbuh\" title=\"\u0160to u\u010diniti kada vas mu\u010di nadimanje i napuhnuti trbuh?\">\u0160to u\u010diniti kada vas mu\u010di nadimanje i napuhnuti trbuh?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/#Moze_vam_pomoci_prehrana_s_niskim_udjelom_FODMAP-a\" title=\"Mo\u017ee vam pomo\u0107i prehrana s niskim udjelom FODMAP-a\">Mo\u017ee vam pomo\u0107i prehrana s niskim udjelom FODMAP-a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Nelagoda zbog nadutog trbuha mo\u017ee negativno utjecati na va\u0161 svakodnevni \u017eivot.<\/strong> Ponekad je uzrok jasan. Mo\u017eda ako si priu\u0161tite neku te\u0161ko probavljivu hranu za ru\u010dak, pa \u010dak i dok je konzumirate, znate kako \u0107e to zavr\u0161iti. <strong>Ali kada se nadimanje sumnjivo \u010desto ponavlja, problem treba rije\u0161iti.<\/strong> Prvo biste trebali po\u010deti istra\u017eivati uzrok problema. O naj\u010de\u0161\u0107im uzrocima, zajedno sa savjetima kako ih rije\u0161iti, raspravit \u0107emo u dana\u0161njem \u010dlanku, a tako\u0111er \u0107emo razmotriti i preporuke kako sprije\u010diti nadutost i pospje\u0161iti probavu. Mo\u017ee li vam posebna dijeta s niskim udjelom FODMAP-a pomo\u0107i da vam se vi\u0161e ne javlja nadutost trbuha? Saznajmo.<\/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\" id=\"sto-je-zapravo-nadutost\"><span class=\"ez-toc-section\" id=\"Sto_je_zapravo_nadutost\"><\/span>\u0160to je zapravo nadutost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nadutost se naj\u010de\u0161\u0107e opisuje kao osje\u0107aj:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pove\u0107ani &#8220;pritisak&#8221;,<\/li>\n\n\n\n<li>&#8220;napetost&#8221;,<\/li>\n\n\n\n<li>&#8220;rastegnutost&#8221;<\/li>\n\n\n\n<li>ili osje\u0107aj &#8220;ispunjenosti&#8221; u podru\u010dju trbuha.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz ovo \u010desto dolaze i <strong>bolovi u trbuhu, pote\u0161ko\u0107e s pra\u017enjenjem i ponekad problem da &#8220;stanete&#8221; u hla\u010de<\/strong> koje obi\u010dno nemate problema zakop\u010dati. U gorim slu\u010dajevima mo\u017ee vas mu\u010diti povra\u0107anje, mu\u010dnina, \u017egaravica, kao i gubitak kilograma zbog smanjenog unosa hrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne samo da se zbog nadutosti osje\u0107ate kao napuhan balon spreman za lansiranje u orbitu, ve\u0107 na\u017ealost \u010desto izgledate tako.<\/strong> Za ove neugodne simptome mo\u017eemo kriviti nakupljene plinove u probavnom sustavu. Kako se oni na\u0111u tamo?<strong> Kada di\u0161ete, jedete, pijete ili \u017eva\u010dete, gutate zrak i to je dijelom odgovorno za to.<\/strong> Bakterije tako\u0111er igraju ulogu u nakupljanju plinova tijekom probave, marljivo rade\u0107i na probavnim procesima u crijevima i pritom proizvode\u0107i malu koli\u010dinu plina. Nakupljanje plinova u crijevima tako\u0111er mo\u017ee uzrokovati gastrointestinalne bolesti poput celijakije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nakupljeni plinovi zatim poku\u0161avaju iza\u0107i. To je isto kao ispu\u0161tanje ventila na napuhanom balonu &#8211; zrak \u010dezne pobje\u0107i tamo gdje mo\u017ee, a \u010desto nije i bez ne\u017eeljenih zvukova.&nbsp; <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-1124x750.jpg\" alt=\"\u0160to je nadutost?\" class=\"wp-image-253014\" style=\"width:843px;height:563px\" title=\"\u0160to je nadutost?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-940374208.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"9-najcescih-uzroka-nadutosti-i-kako-ih-rijesiti\"><span class=\"ez-toc-section\" id=\"9_najcescih_uzroka_nadutosti_i_kako_ih_rijesiti\"><\/span>9 naj\u010de\u0161\u0107ih uzroka nadutosti i kako ih rije\u0161iti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U ve\u0107ini slu\u010dajeva mo\u017eete prona\u0107i krivca iza nadutost i vje\u010dno napuhnuti trbuh. <strong>Mo\u017eda ste \u010dak i svjesni da lo\u0161e probavljate premasnu &#8220;brzu hranu&#8221;, koja je tako\u0111er puna soli, ili imate problema sa za\u010dinjenim ili mahunastim jelima.<\/strong> Me\u0111utim, u tim situacijama ve\u0107 unaprijed predvi\u0111ate svaku naknadnu nadutost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali postoje i slu\u010dajevi koji zahtijevaju dublje detektivsko istra\u017eivanje i trebaju procjenu cjelokupnog na\u010dina \u017eivota. <strong>Budu\u0107i da uzrok ne mora biti samo u hrani, ve\u0107 dolaze u obzir i drugi \u010dimbenici poput vje\u017ebanja ili psihe.<\/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\" id=\"1-neke-namirnice-ne-probavljate-pravilno\"><span class=\"ez-toc-section\" id=\"1_Neke_namirnice_ne_probavljate_pravilno\"><\/span>1. Neke namirnice ne probavljate pravilno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107 prva to\u010dka mo\u017ee otkriti uzrok nadimanja kod mnogih ljudi. Doista, postoji velik broj namirnica koje <strong>mogu uzrokovati nakupljanje plinova u crijevima, a da nije rije\u010d o nekoj posebnoj bolesti probavnog sustava.<\/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\" id=\"visokorizicne-namirnice\">Visokorizi\u010dne namirnice<\/h3>\n\n\n\n<p><strong>Hrana s ve\u0107im sadr\u017eajem FODMAP-a<\/strong> &#8211; to su <strong>vrste ugljikohidrata koje je te\u0161ko apsorbirati u tankom crijevu.<\/strong> Zbog toga oni u nepromijenjenom stanju prelaze u debelo crijevo gdje ih bakterije razgra\u0111uju, a tijekom tog procesa stvara se velika koli\u010dina plinova. Ova hrana uklju\u010duje <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> poput \u010de\u0161njaka i luka ili zasla\u0111iva\u010de poput meda ili sirupa od agave. Tako\u0111er uklju\u010duje i mahunarke, \u017eitarice na \u010delu s p\u0161enicom i ra\u017ei, polialkoholi poput ksilitola ili maltitola, kao i mlije\u010dni \u0161e\u0107er ili laktozu.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-749x1124.jpg\" alt=\"Prehrana i nadutost\" class=\"wp-image-253135\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_1208.jpg 1131w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"sto-moze-pomoci\">\u0160to mo\u017ee pomo\u0107i?<\/h3>\n\n\n\n<p>Najbolje je rje\u0161enje voditi dnevnik u koji \u0107ete zapisivati sve \u0161to jedete i pijete. Ako se nadimanje \u010desto doga\u0111a nakon odre\u0111ene hrane, poku\u0161ajte ju na neko vrijeme ukloniti iz prehrane kako biste vidjeli osje\u0107ate li se bolje. Tako djeluju eliminacijske dijete koje naj\u010de\u0161\u0107e isklju\u010duju hranu s visokim sadr\u017eajem FODMAP-a.\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"savjeti-za-bolju-probavljivost-mahunarki\"><strong>Savjeti za bolju probavljivost mahunarki:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odaberite vrste koje se bolje podnose, kao npr. s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/tjestenina\/leca\" target=\"_blank\" aria-label=\"crvena le\u0107a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crvena le\u0107a<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-slanutak-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\"slanutak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">slanutak<\/a><\/span>.<\/li>\n\n\n\n<li>Namo\u010dite ih u vodi nekoliko sati (obi\u010dno preko no\u0107i), a zatim ju izlijte i upotrijebite svje\u017eu vodu za kuhanje.<\/li>\n\n\n\n<li>Tijekom kuhanja dodajte za\u010dinsko bilje koje vam mo\u017ee pomo\u0107i u rje\u0161avanju crijevnih plinova. Naprimjer, prikladni su kim, anis, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-bosiljak-sonnentor.html\" target=\"_blank\" aria-label=\"bosiljak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bosiljak<\/a><\/span>, komora\u010d ili per\u0161in.<\/li>\n\n\n\n<li>Kuhajte dok ne omek\u0161aju. <\/li>\n\n\n\n<li>Svaki zalogaj dobro sa\u017eva\u010dite kako biste ga lak\u0161e probavili.<\/li>\n\n\n\n<li>Pripazite na koli\u010dinu mahunarki u prehrani i po potrebi pove\u0107avajte njihov unos.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\"Mahunarke  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Mahunarke<\/span> <\/a>igraju va\u017enu ulogu u na\u0161oj prehrani. Osim \u0161to sadr\u017ee veliku koli\u010dinu korisnih vlakana, one su i izvor proteina. Ako vas zanima koje mahunarke sadr\u017ee najvi\u0161e proteina, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-su-najbolji-izvori-biljnih-proteina-i-zasto-ih-ukljuciti-u-svoju-prehranu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koji su izvori biljnih proteina najbolji i za\u0161to ih uvrstiti u svoju prehranu?<\/a><\/span><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"pretjerano-masna-hrana\"><strong>Pretjerano masna hrana<\/strong><\/h3>\n\n\n\n<p>Hrana bogata mastima probavlja se dulje od one koja prete\u017eno sadr\u017ei proteine i ugljikohidrate, a tako\u0111er mo\u017ee dovesti i do nadutosti. Dakle, mo\u017eda \u0107e svinjski kotlet s pireom od krumpira i majonezom puno vi\u0161e opteretiti va\u0161u probavu od ri\u017ee s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletinom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Smanjivanje hrane s visokim udjelom masti u va\u0161oj prehrani. Poku\u0161ajte pripaziti koju kombinaciju sastojaka imate na tanjuru. Obroci visokog rizika su oni koji kombiniraju masno meso, velike koli\u010dine ulja i umake. Masti su va\u017ena komponenta na\u0161e prehrane, stoga nije dobra ideja da ih u potpunosti presko\u010dimo. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"jela-s-velikim-kolicinama-soli-i-zacina\"><strong>Jela s velikim koli\u010dinama soli i za\u010dina<\/strong><\/h3>\n\n\n\n<p>Jako za\u010dinjene i slane grickalice poput \u010dipsa mogu unijeti kaos u va\u0161u probavu i prouzro\u010diti naduti trbuh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se ne \u017eelite odre\u0107i jakih okusa ili ako ne &#8220;podnosite&#8221; ljute za\u010dine, isprobajte kombinacije razli\u010ditog svje\u017eeg ili suhog bilja. Poput <span style=\"color: #ff6600\">bosiljka<\/span>, ljup\u010daca, satureje, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-origano-sonnentor.html\" target=\"_blank\" aria-label=\"origana (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">origana<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-timijan-sonnentor.html\" target=\"_blank\" aria-label=\"timijana (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">timijana<\/a><\/span>, <a href=\"https:\/\/gymbeam.hr\/bio-ruzmarin-sonnentor.html\" target=\"_blank\" aria-label=\"ru\u017emarina  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">ru\u017emarina<\/span> <\/a>ili per\u0161ina. Oni \u010dine izvrstan obrok, a poma\u017eu i s probavom. <span style=\"color: #ff6600\">[3-7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1124x749.jpg\" alt=\"Koje namirnice uzrokuju nadutost?\" class=\"wp-image-253072\" style=\"width:843px;height:562px\" title=\"Koje namirnice uzrokuju nadutost?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/0H8A5547-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"2-jedete-prebrzo-ili-stavljate-velike-porcije-na-tanjur\"><span class=\"ez-toc-section\" id=\"2_Jedete_prebrzo_ili_stavljate_velike_porcije_na_tanjur\"><\/span>2. Jedete prebrzo ili stavljate velike porcije na tanjur<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ima dana kada imate malo vremena, a pauza za jelo od pola sata je poput ulaska u zonu sumraka. Natrpate ru\u010dak u sebe brzinom munje i jurite natrag na posao. Ti su slu\u010dajevi neizbje\u017eni. Me\u0111utim, me\u0111u nama postoje ljudi koji, unato\u010d dovoljno vremena, ne \u017eva\u010du hranu pravilno i u roku od pet minuta cijeli njihov obrok i desert nestanu. Probavni sustav tada mo\u017ee imati problema s preradom velikih dijelova hrane koji su u njega u\u0161li u kratkom vremenu. <strong>Prekomjerne veli\u010dine porcija tako\u0111er mogu uzrokovati pote\u0161ko\u0107e jer predstavljaju ve\u0107i teret za cijeli proces probave.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sto-moze-pomoci\"><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/h3>\n\n\n\n<p>Temeljitim \u017evakanjem hrane na manje komade puno vi\u0161e \u0107ete olak\u0161ati mehani\u010dku razgradnju hrane. To uklju\u010duje mije\u0161anje s probavnim enzimima koji hranu pretvaraju u jednostavnije \u010destice, poput pojedinih aminokiselina iz proteina. Poku\u0161ajte vi\u0161e obra\u0107ati pa\u017enju na svoju hranu i \u017evakati je. \u010cak mo\u017eemo pro\u010ditati preporuke da svaki zalogaj treba sa\u017evakati 32 puta. \u0160to se ti\u010de veli\u010dine obroka, bolje je da imate manju porciju, a ostatak spremite za kasnije. Pogotovo ako \u0107ete jo\u0161 i vje\u017ebati ili se \u017eelite potpuno usredoto\u010diti na posao. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29378,46060,28085,37909,29847,5383,5333,5380,29956,46168,36388,36625,43912,43885,43885 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-pijete-tijekom-obroka-ili-uzivate-u-gaziranim-picima\"><span class=\"ez-toc-section\" id=\"3_Pijete_tijekom_obroka_ili_uzivate_u_gaziranim_picima\"><\/span>3. Pijete tijekom obroka ili u\u017eivate u gaziranim pi\u0107ima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U nekim slu\u010dajevima gazirana pi\u0107a tako\u0111er mogu uzrokovati nadutost. <strong>Zajedno s teku\u0107inom gutate i zrak koji se mo\u017ee po\u010deti nakupljati u probavnom traktu<\/strong>. Ako gazirana pi\u0107a \u010dine velik dio va\u0161eg re\u017eima pijenja, mo\u017eda smo upravo otkrili uzrok va\u0161eg nadutog trbuha. <strong>Tako\u0111er, pijenje tijekom obroka mo\u017ee ometati probavu i zapravo nije va\u017eno je li va\u0161e pi\u0107e s mjehuri\u0107ima ili bez njih.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sto-moze-pomoci\"><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/h3>\n\n\n\n<p>Usredoto\u010dite se na negazirana pi\u0107a. Idealan izbor je voda iz slavine ili nezasla\u0111eni \u010daj. Poku\u0161ajte piti vi\u0161e izme\u0111u obroka &#8211; barem 30 minuta prije i nakon konzumacije. Op\u0107enito se preporu\u010duje piti 30 &#8211; 45 ml teku\u0107ine za svaki kilogram tjelesne te\u017eine dnevno. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1124x749.jpeg\" alt=\"Gazirana pi\u0107a uzrokuju nadutost\" class=\"wp-image-253088\" style=\"width:843px;height:562px\" title=\"Gazirana pi\u0107a uzrokuju nadutost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_5856-2048x1366.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"4-precesto-zvacete-zvakace-gume\"><span class=\"ez-toc-section\" id=\"4_Precesto_zvacete_zvakace_gume\"><\/span>4. Pre\u010desto \u017eva\u010dete \u017evaka\u0107e gume<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u017dvakanje = gutanje vi\u0161e zraka.<\/strong> Ali to nije jedini razlog za\u0161to ova popularna aktivnost kojom ponekad odagnavate dosadu ili uklanjate okus ru\u010dka iz usta mo\u017ee dovesti do nadutosti. Zapravo, <strong>\u017evaka\u0107a guma \u010desto sadr\u017ei \u0161e\u0107erne alkohole<\/strong> koji spadaju u gore spomenute FODMAP-ove, poput ksilitola ili maltitola.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"koje-su-visokorizicne-doze-ovih-zasladivaca\"><strong>Koje su visokorizi\u010dne doze ovih zasla\u0111iva\u010da?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S dozama ksilitola koje prelaze 40 &#8211; 50 g dnevno vjerojatno \u0107ete osjetiti nuspojave poput nadutosti<\/li>\n\n\n\n<li>a kod <strong>maltitola<\/strong>, probavni problemi najvjerojatnije \u0107e se pojaviti kada prema\u0161ite 45 g po obroku.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sto-moze-pomoci\"><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/h3>\n\n\n\n<p>Ako povremeno &#8220;\u017eva\u010dete&#8221;, \u017evaka\u0107a guma vjerojatno ne\u0107e biti uzrok va\u0161e nadutosti. Ako konzumirate jedno pakiranje dnevno, ovo biste trebali uzeti u obzir. Treba nadzirati unos ovih zasla\u0111iva\u010da iz svih izvora. Poku\u0161ajte postupno smanjivati konzumiranje \u017evaka\u0107e gume i provjerite utje\u010de li to na va\u0161e probavne probleme. <span style=\"color: #ff6600\">[11\u201314]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-989x1124.jpeg\" alt=\"Nedovoljno vje\u017ebanja mo\u017ee dovesti do nadutosti\" class=\"wp-image-253104\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-989x1124.jpeg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-352x400.jpeg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-1352x1536.jpeg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/6B29908B-99EA-4E85-A7DE-EAFD3AB7B982-1803x2048.jpeg 1803w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\" id=\"5-ne-vjezbate-dovoljno\"><span class=\"ez-toc-section\" id=\"5_Ne_vjezbate_dovoljno\"><\/span>5. Ne vje\u017ebate dovoljno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>One nedjeljne popodnevne \u0161etnje s cijelom obitelji imaju veliku prednost &#8211; pomo\u0107i \u0107e vam da bolje probavite izvrstan ru\u010dak od tri slijeda. <strong>Tjelesna aktivnost mo\u017ee pospje\u0161iti probavu pove\u0107avaju\u0107i protok krvi u tijelu, uklju\u010duju\u0107i probavni sustav.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tjelesna aktivnost ubrzava peristalti\u010dno pra\u017enjenje crijeva, \u0161to je va\u017eno za redovito pra\u017enjenje. To tako\u0111er djeluje na sprje\u010davanje zatvora koji mo\u017ee uzrokovati napuhnut trbuh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, to ne zna\u010di da morate sko\u010diti na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\" target=\"_blank\" aria-label=\"podlogu za vje\u017ebanje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podlogu za vje\u017ebanje<\/a><\/span> i zapo\u010deti s ozbiljnim HIIT-om odmah nakon \u0161to ste zavr\u0161ili s ru\u010dkom. Zbog toga se mo\u017eete osje\u0107ati gore. U slu\u010daju intenzivnijih sportskih aktivnosti, bolje je ostaviti tijelu dovoljno vremena da probavi hranu i pri\u010dekati najmanje sat vremena nakon zavr\u0161etka. Svi su ipak razli\u010diti; jer nekima trebaju barem dva sata prije sporta bez hrane da bi se osje\u0107ali dobro.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sto-moze-pomoci\"><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/h3>\n\n\n\n<p>Kada se osje\u0107ate &#8220;napuhnuto&#8221; ili ste pojeli &#8220;problemati\u010dan obrok&#8221;, pro\u0161e\u0107ite, lagano se istegnite ili isprobajte neke nje\u017ene joga polo\u017eaje. <span style=\"color: #ff6600\">&nbsp;[15-16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-imate-bolest-koja-utjece-na-vasu-probavu\"><span class=\"ez-toc-section\" id=\"6_Imate_bolest_koja_utjece_na_vasu_probavu\"><\/span>6. Imate bolest koja utje\u010de na va\u0161u probavu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad isklju\u010dimo mogu\u0107e uzroke iz na\u010dina \u017eivota, vrijeme je da potragu usmjerimo u drugom smjeru. <strong>Veliki je broj bolesti koje mogu negativno utjecati na probavu.<\/strong> Sve one mo\u017eda ne\u0107e izravno utjecati na probavni trakt. Neki poreme\u0107aji \u017eiv\u010danog ili hormonalnog sustava mogu neizravno utjecati na proces probave. <strong>Tako\u0111er, neki lijekovi mogu ometati ove procese zbog svojih nuspojava i uzrokovati neugodne pote\u0161ko\u0107e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li i drugih simptoma osim napuhnutog trbuha, poput groznice, povra\u0107anja ili drugih nelagoda? U tim situacijama nemojte se ustru\u010davati kontaktirati svog lije\u010dnika op\u0107e prakse koji \u0107e vas pregledati i po potrebi uputiti drugim stru\u010dnjacima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"ako-imate-ove-simptome-potrazite-pomoc-svog-lijecnika\"><strong>Ako imate ove simptome, potra\u017eite pomo\u0107 svog lije\u010dnika:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dugotrajni gubitak apetita i gubitak kilograma<\/li>\n\n\n\n<li>dugotrajne probleme s pra\u017enjenjem &#8211; zatvor, teku\u0107a stolica<\/li>\n\n\n\n<li>povra\u0107anje<\/li>\n\n\n\n<li>groznica<\/li>\n\n\n\n<li>bolovi u \u017eelucu koji ne jenjavaju<\/li>\n\n\n\n<li>krv u stolici<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"primjeri-gastrointestinalnih-bolesti-koje-mogu-uzrokovati-nadutost\"><strong>Primjeri gastrointestinalnih bolesti koje mogu uzrokovati nadutost:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intolerancija na hranu ili alergija<\/strong> &#8211; npr. intolerancija na laktozu, alergija na proteine kravljeg mlijeka, alergija na bjelanjak itd.<\/li>\n\n\n\n<li><strong>Celijakija<\/strong> &#8211; bolest koju prate problemi s probavom glutena.<\/li>\n\n\n\n<li><strong>Osjetljivost na gluten koja nije povezana s celijakijom<\/strong> &#8211; sli\u010dno celijakiji, koja se tako\u0111er o\u010dituje u nesposobnosti tijela da probavi gluten.<\/li>\n\n\n\n<li><strong>Kroni\u010dni zatvor<\/strong> &#8211; mo\u017ee imati mnogo uzroka, uklju\u010duju\u0107i nedostatak vje\u017ebanja i vlakana u prehrani.<\/li>\n\n\n\n<li><strong>Sindrom iritabilnog crijeva<\/strong> &#8211; bolest koja se javlja u vidu problema s pra\u017enjenjem ili bolova u trbuhu.<\/li>\n\n\n\n<li><strong>Crijevna disbioza<\/strong> &#8211; bakterije \u017eive u na\u0161im crijevima i da bi sve funkcioniralo kako treba, njihove vrste i broj moraju ostati u ravnote\u017ei. Disbioza zna\u010di naru\u0161avanje ove osjetljive ravnote\u017ee. Na bakterije u probavnom traktu utje\u010du mnogi \u010dimbenici poput prehrane, okoli\u0161a i vje\u017ebanja.<\/li>\n\n\n\n<li><strong>Gastropareza ili ote\u017eano pra\u017enjenje crijeva<\/strong> &#8211; u slu\u010daju ovih bolesti zahva\u0107eni su mi\u0161i\u0107i stijenke \u017eeluca ili crijeva i hrana ne prolazi kroz probavni sustav kako bi trebala.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sto-moze-pomoci\"><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/h3>\n\n\n\n<p>Ako ste zabrinuti zbog gore navedenog, radije rezervirajte pregled kod lije\u010dnika da bi vas temeljitije pregledao i utvrdio postoji li ne\u0161to ozbiljnije iza ovih simptoma. <span style=\"color: #ff6600\">[17-20]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1124x749.jpg\" alt=\"Nadutost uzrokovana bole\u0161\u0107u\" class=\"wp-image-253202\" style=\"width:843px;height:562px\" title=\"Nadutost uzrokovana bole\u0161\u0107u\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/20200619135541__MG_4933-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"7-dozivljavate-veliki-stres\"><span class=\"ez-toc-section\" id=\"7_Dozivljavate_veliki_stres\"><\/span>7. Do\u017eivljavate veliki stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Iz iskustva mo\u017eda znate da kada ste dugo pod stresom, to tako\u0111er utje\u010de na va\u0161e fizi\u010dko zdravlje.<\/strong> \u010cesto vam je hladno, imate manje energije, boli vas glava ili osje\u0107ate &#8220;pritisak&#8221; u podru\u010dju trbuha. Stres stvara hormone koji cirkuliraju tijelom, a tako\u0111er mogu negativno utjecati na probavu. <strong>Kada ste naduti, \u010desto je razlog u tome da vi\u0161e di\u0161ete.<\/strong> Tada vi\u0161e zraka mo\u017ee uzrokovati nadutost, kao i bolove u trbuhu.<span style=\"color: #ff6600\"> [21-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sto-moze-pomoci\"><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/h3>\n\n\n\n<p>Isprobajte razli\u010dite tehnike za upravljanje stresom. Vje\u017ebanje, pisanje dnevnika ili razne vje\u017ebe disanja mogu pomo\u0107i. Ako vas zanimaju drugi na\u010dini za ubla\u017eavanje stresa, pro\u010ditajte <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" aria-label=\"Za\u0161to je stres opasan za nas i kako ga smanjiti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to je stres opasan za nas i kako ga smanjiti?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"8-imate-pms\"><span class=\"ez-toc-section\" id=\"8_Imate_PMS\"><\/span>8. Imate PMS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gospodo, oprostite mi, ova je to\u010dka posve\u0107ena isklju\u010divo \u017eenama. Kako se bli\u017ee &#8220;va\u0161i dani&#8221;, to jednostavno mo\u017eete prepoznati po \u010dinjenici da vam napuhnuti trbuh po\u010dinje smetati. No\u0107ni odlazak u krevet bez problema i bu\u0111enje ujutro s balonom umjesto trbuhom nisu rijetkost. To je demonstracija snage djelovanja hormona koji utje\u010du ne samo na va\u0161u figuru, ve\u0107 i na probavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sto-moze-pomoci\"><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/h3>\n\n\n\n<p>U prehrani poku\u0161ajte smanjiti slanu, masnu i slatku hranu i pijte puno vode. Poku\u0161ajte se istezati, bavite se nje\u017enom jogom ili pro\u0161e\u0107ite. Masa\u017ea trbuha i druge tehnike opu\u0161tanja tako\u0111er mogu pomo\u0107i. Poku\u0161ajte pove\u0107ati unos <a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" aria-label=\"kalcija  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kalcija<\/span> <\/a>i <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\"magnezija&nbsp; (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">magnezija<\/span>&nbsp;<\/a>\u010dija se razina mo\u017ee smanjiti u to vrijeme ciklusa. Nadokna\u0111ivanje ovih minerala mo\u017ee vam pomo\u0107i kod simptoma PMS-a poput zadr\u017eavanja vode, promjena raspolo\u017eenja ili obi\u010dne nadutosti. <span style=\"color: #ff6600\">[23-24]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-1124x750.jpg\" alt=\"PMS i nadutost\" class=\"wp-image-253221\" style=\"width:843px;height:563px\" title=\"PMS i nadutost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"9-letjeli-ste-u-stranu-zemlju\"><span class=\"ez-toc-section\" id=\"9_Letjeli_ste_u_stranu_zemlju\"><\/span>9. Letjeli ste u stranu zemlju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li ikada primijetili da vam je probava <strong>\u010desto poreme\u0107ena kad putujete?<\/strong> \u010cak i tijekom leta, kada ste na ve\u0107im nadmorskim visinama, na vas mo\u017ee utjecati druga\u010diji tlak zraka nego \u0161to ste navikli na kopnu. <strong>Vi\u0161a razina stresa<\/strong> &#8211; \u010dak i pozitivan stres &#8211; tako\u0111er mo\u017ee imati daljnji utjecaj. Tko se ne raduje istra\u017eivanju novih destinacija? Jo\u0161 se puno toga doga\u0111a kad putujete, pa se mo\u017ee dogoditi da zaboravite pravilno piti, a prehrana se potpuno mijenja iz dana u dan. <strong>Osim toga, na dugim letovima ne mo\u017eete vje\u017ebati, \u0161to je jo\u0161 jedan faktor za koji ve\u0107 znamo da igra ulogu u probavi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"sto-moze-pomoci\"><strong>\u0160to mo\u017ee pomo\u0107i?<\/strong><\/h3>\n\n\n\n<p>Ne brinite, ne morate zauvijek odustati od putovanja. Ali poku\u0161ajte si osigurati dovoljno vje\u017ebe. Isprobajte tr\u010danje ujutro prije putovanja, pro\u0161e\u0107ite trgovinama u zra\u010dnoj luci, a dok pauzirate na benzinskoj pumpi mo\u017eete skakati u mjestu ili odraditi nekoliko \u010du\u010dnjeva. Pijte puno \u010diste negazirane vode, nastojte barem slijediti principe zdrave prehrane i izbjegavajte jesti previ\u0161e masne, slane ili slatke hrane. Preventivna uporaba <a href=\"https:\/\/gymbeam.hr\/probiotici-i-probavni-enzimi\" target=\"_blank\" aria-label=\"probiotika&nbsp;  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">probiotika<\/span>&nbsp; <\/a>tako\u0111er se isplati prije putovanja na egzoti\u010dna odredi\u0161ta. <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-uciniti-kada-vas-muci-nadimanje-i-napuhnuti-trbuh\"><span class=\"ez-toc-section\" id=\"Sto_uciniti_kada_vas_muci_nadimanje_i_napuhnuti_trbuh\"><\/span>\u0160to u\u010diniti kada vas mu\u010di nadimanje i napuhnuti trbuh?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada znate glavne uzroke nadutog trbuha i imate savjete za njihovo rje\u0161avanje. U Deset zapovijedi prona\u0107i \u0107ete sa\u017eetak savjeta i preporuka na \u0161to se treba usredoto\u010diti kada poku\u0161avate sprije\u010diti nadutost.<\/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\" id=\"1-smanjite-porcije-hrane-jedite-cesce-i-pokusajte-pravilno-zvakati-hranu\">1.<strong> Smanjite porcije hrane, jedite \u010de\u0161\u0107e i poku\u0161ajte pravilno \u017evakati hranu<\/strong><\/h3>\n\n\n\n<p>Ako jedete manje obroke, ne\u0107ete toliko opteretiti probavu kao kod ve\u0107ih obroka. Istodobno, mo\u017eete osjetiti vi\u0161e energije nakon jela, a ne samo umor i \u017eelju za le\u017eanjem na kau\u010du.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-vodite-brigu-o-svojim-bakterijama-bit-cete-dobro-nagradeni\">2.<strong> Vodite brigu o svojim bakterijama, bit \u0107ete dobro nagra\u0111eni.<\/strong><\/h3>\n\n\n\n<p>Ispada da ono \u0161to jedemo mo\u017ee djelomi\u010dno utjecati na sastav na\u0161eg mikrobioma &#8211; bakterija koje \u017eive u na\u0161im crijevima. One tako\u0111er mogu uzrokovati napuhnuti trbuh, stoga morate poduzeti \u0161to je vi\u0161e mogu\u0107e kako bi one radile za vas, a ne protiv. Tako je va\u017eno jesti dovoljno vlakana koja se nalaze u vo\u0107u, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107u<\/a>, zobenih pahuljicama, psylliumu ili \u017eitaricama. Vlakna su hrana za ove bakterije i utje\u010du na njihov povoljan sastav. Tako\u0111er, probiotici koji se nalaze u hrani poput jogurta, kefira, kiselog kupusa ili kimchija svojim sadr\u017eajem mogu obogatiti va\u0161 mikrobiom. Tako\u0111er \u0107ete ih na\u0107i u tipi\u010dno koncentriranijem obliku u <span style=\"color: #ff6600\"><a aria-label=\"dodacima prehrani (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dodacima prehrani<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite znati vi\u0161e o probioti\u010dkim bakterijama, pro\u010ditajte \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/probiotici-vaznost-korisnih-bakterija-za-imunitet-i-opce-zdravlje-sportasa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Probiotici: Va\u017enost korisnih bakterija za imunitet i cjelokupno zdravlje sporta\u0161a<\/a><\/strong><\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1124x749.jpg\" alt=\"Probiotici poma\u017eu kod nadimanja\" class=\"wp-image-253235\" style=\"width:843px;height:562px\" title=\"Probiotici poma\u017eu kod nadimanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/IMG_4414-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"3-pronadite-krivca\">3. <strong>Prona\u0111ite krivca<\/strong><\/h3>\n\n\n\n<p>Vodite dnevnik kako biste zapisali hranu, pi\u0107e, sportske ili druge aktivnosti i dodali kako ste se osje\u0107ali tog dana. Mo\u017eda \u0107e ovo razotkriti mogu\u0107eg krivca za va\u0161e nevolje.<\/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\" id=\"4-izbacite-gazirana-pica-zvakace-gume-i-ne-pijte-za-vrijeme-jela\">4. <strong>Izbacite gazirana pi\u0107a, \u017evaka\u0107e gume i ne pijte za vrijeme jela<\/strong><\/h3>\n\n\n\n<p>Zbog gaziranih pi\u0107a i \u017evaka\u0107ih guma unosite vi\u0161e zraka, \u0161to onda sasvim logi\u010dno djeluje na napuhnuti trbuh. Stoga se poku\u0161ajte usredoto\u010diti na obi\u010dnu vodu iz slavine i \u017eva\u010dite samo kada to situacija stvarno zahtijeva.<\/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\" id=\"5-ne-pretjerujte-s-umjetnim-zasladivacima\">5. <strong>Ne pretjerujte s umjetnim zasla\u0111iva\u010dima<\/strong><\/h3>\n\n\n\n<p>Umjetni beskalori\u010dni <span style=\"color: #ff6600\">zasla\u0111iva\u010di <\/span>&nbsp;su dobri, omogu\u0107uju vam u\u017eivanje u slatkoj hrani i ne morate brinuti o velikom unosu energije iz jednostavnih \u0161e\u0107era. Ali pripazite da va\u0161a prehrana ne sadr\u017ei prekomjerne koli\u010dine \u0161e\u0107ernih alkohola (ksilitol, maltitol).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-pokusajte-s-dodacima-prehrani-s-probavnim-enzimima\">6. <strong>Poku\u0161ajte s dodacima prehrani s probavnim enzimima<\/strong><\/h3>\n\n\n\n<p>Probavu mo\u017eete podr\u017eati i upotrebom <a href=\"https:\/\/gymbeam.hr\/probiotici-i-probavni-enzimi\" target=\"_blank\" aria-label=\"enzima  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">enzima<\/span> <\/a>koji se koriste za probavu hrane na jednostavnije, korisne dijelove.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-843x1124.jpeg\" alt=\"\u010caj za spre\u010davanje nadimanja\" class=\"wp-image-253252\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-1536x2048.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/05\/55316046-39CD-4F3F-83E9-844C1759C37C-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"7-isprobajte-biljni-caj-ili-caj-od-dumbira\">7.<strong> Isprobajte biljni \u010daj ili \u010daj od \u0111umbira<\/strong><\/h3>\n\n\n\n<p>Isprobajte vru\u0107i \u010daj nakon obroka koji sadr\u017ei metvicu, kamilicu, <a href=\"https:\/\/gymbeam.hr\/bio-caj-od-limuna-i-dumbira-sonnentor.html\" target=\"_blank\" aria-label=\"\u0111umbir  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">\u0111umbir<\/span> <\/a>ili <span style=\"color: #ff6600\">komora\u010d s anisom<\/span>. Osje\u0107at \u0107ete se ugodnije, a va\u0161a \u0107e probava cijeniti i ovo bilje.<\/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\" id=\"8-prevencija-zatvora\">8. <strong>Prevencija zatvora<\/strong><\/h3>\n\n\n\n<p>Redovito pra\u017enjenje vrlo je va\u017eno za zdravlje probavnog trakta. Poduprijet \u0107ete ga s puno teku\u0107ine, redovitim vje\u017ebanjem i unosom vlakana. Probiotska hrana kao \u0161to su proizvodi od kiselog mlijeka ili kombucha tako\u0111er mogu pomo\u0107i.<\/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\" id=\"9-pokusajte-s-masiranjem-trbuha-i-toplom-vodom-na-podrucju-abdomena\">9. <strong>Poku\u0161ajte s masiranjem trbuha i toplom vodom na podru\u010dju abdomena<\/strong><\/h3>\n\n\n\n<p>Ako svome tijelu pru\u017eite najbolju njegu, to \u0107e vam se sigurno vratiti. \u010cak i u slu\u010daju bolje probave probajte nje\u017eno trljanje trbuha ili toplu kupku.<\/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\" id=\"10-ako-simptomi-potraju-i-ako-ne-znate-sto-uciniti-posjetite-lijecnika\">10. <strong>Ako simptomi potraju i ako ne znate \u0161to u\u010diniti, posjetite lije\u010dnika<\/strong><\/h3>\n\n\n\n<p>Kao \u0161to je opisano u prethodnom poglavlju, u nekim je slu\u010dajevima bolje kontaktirati stru\u010dnjake koji \u0107e vam pomo\u0107i otkriti uzrok va\u0161ih problema. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"moze-vam-pomoci-prehrana-s-niskim-udjelom-fodmap-a\"><span class=\"ez-toc-section\" id=\"Moze_vam_pomoci_prehrana_s_niskim_udjelom_FODMAP-a\"><\/span>Mo\u017ee vam pomo\u0107i prehrana s niskim udjelom FODMAP-a <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niski udio FODMAP-a je eliminacijska dijeta koja iz prehrane uklanja odre\u0111ene ugljikohidratne namirnice. Netko mo\u017ee imati problema s probavom, pa \u0107e izuze\u0107e ove hrane iz prehrane \u010desto pomo\u0107i kod probavnih problema. <strong>Tu spadaju oligosaharidi, disaharidi, monosaharidi i polioli.<\/strong> Ova se dijeta uglavnom koristi kod osoba sa sindromom iritabilnog crijeva, gdje \u010desto dovodi do smanjenja simptoma bolesti. Tako\u0111er omogu\u0107uje otkrivanje koje odre\u0111ene namirnice osoba ne podnosi i u kojim koli\u010dinama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Obi\u010dno treba 4 &#8211; 6 tjedana, a zatim se visoko rizi\u010dna hrana ponovno uklju\u010duje u prehranu.<\/strong> Budu\u0107i da je ovo <strong>vrlo restriktivna prehrana, nije prikladno slijediti je kroz dulje vremensko razdoblje,<\/strong> a po mogu\u0107nosti se treba provoditi pod vodstvom stru\u010dnjaka poput nutricionisti\u010dkog terapeuta ili drugog stru\u010dnjaka za prehranu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Primjeri visokorizi\u010dne hrane koja sadr\u017ei FODMAP i njihove prikladnije zamjene<\/strong><span style=\"color: #ff6600\">&nbsp;[28]<\/span><strong>:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Hrana s visokim sadr\u017eajem FODMAP-a<\/th><th class=\"has-text-align-center\" data-align=\"center\">Hrana s niskim sadr\u017eajem FODMAP-a<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">Povr\u0107e<\/a>, vo\u0107e, mahunarke:<\/strong> \u010de\u0161njak, luk, mladi luk, grah, \u0161paroge, gljive, gra\u0161ak, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/jabuke-hr\/\" class=\"ek-link\">jabuke<\/a>, \u0161ljive, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/avokado-hr\/\" class=\"ek-link\">avokado<\/a>, marelice, banane, breskve, mango, grah<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Povr\u0107e, vo\u0107e, mahunarke:<\/strong> brokula, zeleni grah, zelena salata, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/mrkva-hr\/\" class=\"ek-link\">mrkva<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tikvica-hr\/\" class=\"ek-link\">tikvice<\/a>, celer, krastavac, patlid\u017ean, raj\u010dica, rotkvica, naran\u010de, borovnice, kivi, jagode, krumpir, batat, slanutak, male koli\u010dine le\u0107e<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u017ditarice:<\/strong> je\u010dam, ra\u017e, p\u0161enica, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kus-kus<\/a>, pir<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u017ditarice:<\/strong> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/instant-zobena-kasa-instant-oats-1000g-gymbeam.html\" target=\"_blank\" aria-label=\"zob (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zob<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\"kvinoja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoja<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/heljda\" target=\"_blank\" aria-label=\"heljda (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">heljda<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" aria-label=\"ri\u017ea (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017ea<\/a><\/span>, tjestenina bez glutena, kukuruz<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ora\u0161asti plodovi i sjemenke:<\/strong> <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/indijski-orascic-hr\/\" class=\"ek-link\">indijski ora\u0161\u010di\u0107i<\/a>, pistacije<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ora\u0161asti plodovi i sjemenke:<\/strong> <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" target=\"_blank\" aria-label=\"bademi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bademi<\/a><\/span>, pekan orasi,<span style=\"color: #ff6600\"> <a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" aria-label=\"kikiriki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kikiriki<\/a><\/span>,&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/chia-sjemenke.html\" target=\"_blank\" aria-label=\"chia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chia<\/a><\/span>, sjemenke suncokreta i maka<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mlije\u010dni proizvodi, jaja i ostali rashla\u0111eni proizvodi:<\/strong>\nkravlje mlijeko, kozje i ov\u010dje mlijeko, jogurt, kefir, vrhnje, sladoled<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Mlije\u010dni proizvodi, jaja i ostali rashla\u0111eni proizvodi:<\/strong> biljna pi\u0107a i deserti &#8211; soja, kokos, ri\u017ea, zob, zatim maslac, tvrdi sirevi, jaja, vo\u0107ni sorbet, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tofu-hr\/\" class=\"ek-link\">tofu<\/a>, tempeh<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Arome i zasla\u0111iva\u010di:<\/strong>\nagavin sirup, med, izomalt, maltitol, sorbitol, ksilitol, eritritol, d\u017eemovi<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Arome i zasla\u0111iva\u010di: &nbsp;<\/strong>\naspartam, sukraloza, saharin, \u0161e\u0107erna repa<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pi\u0107a:<\/strong>\nvo\u0107ni sokovi od visokorizi\u010dnih vrsta vo\u0107a, proteinski napitak od sirutke koji sadr\u017ei laktozu<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pi\u0107a:<\/strong>\nkava, slabi biljni \u010dajevi, negazirana voda, \u010daj od naran\u010de, pi\u0107a s proteinima sirutke s malo laktoze<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-valja-zapamtiti\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nadimanje i nadut trbuh mogu biti prava muka. Uzrok je \u010desto povezan s na\u010dinom \u017eivota, a mo\u017ee biti posljedica neprikladne prehrane, gaziranih pi\u0107a ili prevelikih obroka hrane. Stres ili hormoni tako\u0111er mogu biti faktor probave. <strong>Glavno je prona\u0107i uzrok problema i po\u010deti ga rje\u0161avati \u0161to je prije mogu\u0107e.<\/strong> Ponekad \u0107e vam pomo\u0107i mala prilagodba prehrane, \u0161etnja nakon obroka, bolje upravljanje stresom ili uklju\u010divanje probiotika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li zajam\u010den na\u010din za borbu protiv nadimanja? Podijelite ga u komentarima. Ako vam se \u010dlanak svidio, ne zaboravite ga podijeliti sa svojim prijateljima i mo\u017eda \u0107ete im mo\u0107i pomo\u0107i u borbi protiv napuhnutog trbuha.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/probiotics-and-digestive-enzymes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProbiotics and Digestive Enzymes\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Intolerancija na laktozu, velike porcije hrane, nedostatak vje\u017ebe ili stres povezani su s nadutim trbuhom. Mo\u017ee vam pomo\u0107i posebna prehrana i drugi savjeti koje \u0107ete saznati u ovom \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":252986,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7352,7460,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-268432","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-prehrana-hr","9":"tag-probava-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","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>Nadutost trbuha i kako je se rije\u0161iti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Patite li od nadutosti? U ovom \u0107ete \u010dlanku prona\u0107i 9 naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja. Probajte s tjelovje\u017ebom, zdravom prehranom ili probioticima.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nadutost trbuha i kako je se rije\u0161iti - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Patite li od nadutosti? U ovom \u0107ete \u010dlanku prona\u0107i 9 naj\u010de\u0161\u0107ih uzroka i njihova rje\u0161enja. 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