{"id":290970,"date":"2021-09-17T19:34:00","date_gmt":"2021-09-17T17:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=290970"},"modified":"2022-10-10T10:12:37","modified_gmt":"2022-10-10T08:12:37","slug":"krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/","title":{"rendered":"Kr\u010di, utrujenost, razdra\u017eljivost ter spanje. Na kaj \u0161e vpliva magnezij?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Kaj_tocno_je_magnezij_in_kaksna_je_njegova_funkcija_v_telesu\" title=\"Kaj to\u010dno je magnezij in kak\u0161na je njegova funkcija v telesu?\">Kaj to\u010dno je magnezij in kak\u0161na je njegova funkcija v telesu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Ali_vam_primanjkuje_magnezija\" title=\"Ali vam primanjkuje magnezija?\">Ali vam primanjkuje magnezija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Kaj_lahko_povzroci_pomanjkanje_magnezija\" title=\"Kaj lahko povzro\u010di pomanjkanje magnezija?\">Kaj lahko povzro\u010di pomanjkanje magnezija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Kako_se_lahko_kaze_pomanjkanje_magnezija\" title=\"Kako se lahko ka\u017ee pomanjkanje magnezija?&nbsp;&nbsp;\">Kako se lahko ka\u017ee pomanjkanje magnezija?&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#4_podrocja_zivljenja_na_katerih_vam_lahko_pomaga_zadosten_vnos_magnezija\" title=\"4 podro\u010dja \u017eivljenja, na katerih vam lahko pomaga zadosten vnos magnezija\">4 podro\u010dja \u017eivljenja, na katerih vam lahko pomaga zadosten vnos magnezija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#1_Magnezij_podpira_telesno_zmogljivost\" title=\"1. Magnezij podpira telesno zmogljivost\">1. Magnezij podpira telesno zmogljivost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#2_Magnezij_zmanjsuje_neprijetne_simptome_PMS\" title=\"2. Magnezij zmanj\u0161uje neprijetne simptome PMS\">2. Magnezij zmanj\u0161uje neprijetne simptome PMS<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#3_Magnezij_spodbuja_pravilno_dusevno_delovanje_in_obvladovanje_stresa\" title=\"3. Magnezij spodbuja pravilno du\u0161evno delovanje in obvladovanje stresa&nbsp;\">3. Magnezij spodbuja pravilno du\u0161evno delovanje in obvladovanje stresa&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#4_Kakovostnejsi_spanec_z_umirjanjem_uma_in_telesa\" title=\"4. Kakovostnej\u0161i spanec z umirjanjem uma in telesa\">4. Kakovostnej\u0161i spanec z umirjanjem uma in telesa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Kaj_jesti_da_je_v_telesu_dovolj_magnezija\" title=\"Kaj jesti, da je v telesu dovolj magnezija?\">Kaj jesti, da je v telesu dovolj magnezija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Kako_povecati_vnos_magnezija_s_hrano\" title=\"Kako pove\u010dati vnos magnezija s hrano?\">Kako pove\u010dati vnos magnezija s hrano?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Priporoceni_dnevni_odmerek_magnezija\" title=\"Priporo\u010deni dnevni odmerek magnezija\">Priporo\u010deni dnevni odmerek magnezija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Katera_oblika_magnezija_v_prehranskih_dopolnilih_je_najboljsa\" title=\"Katera oblika magnezija v prehranskih dopolnilih je najbolj\u0161a?\">Katera oblika magnezija v prehranskih dopolnilih je najbolj\u0161a?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Kje_vam_magnezij_lahko_pomaga\" title=\"Kje vam magnezij lahko pomaga?\">Kje vam magnezij lahko pomaga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Magnezij je mineral, ki si verjetno zaslu\u017ei veliko ve\u010d pozornosti, kot je trenutno prejema. Dovolj je, \u010de zau\u017eijemo manj kot 1 gram magnezija na dan, saj ima v telesu toliko nalog, da morda ne ve, kaj naj stori najprej. <strong>Vklju\u010den je v ve\u010d kot 300 kemijskih reakcij, ki so bistvene za pravilno delovanje \u010dlove\u0161kega telesa<\/strong>. Te vklju\u010dujejo proizvodnjo energije, beljakovin ter pravilno delovanje mi\u0161ic.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav se <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezij <\/a>nahaja v obi\u010dajnih \u017eivilih, njegovo primanjkovanje ni izjema. V tem \u010dlanku bomo izvedeli, kako se lahko pomanjkanje magnezija poka\u017ee in kdo je najpogosteje prizadet. Ugotovili boste tudi, da lahko pomaga pri izbolj\u0161anju kondicije ter pri bolj\u0161em spancu. Nenazadnje se bomo seznanili tudi s prehranskimi viri in priporo\u010denimi dnevnimi odmerki. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_tocno_je_magnezij_in_kaksna_je_njegova_funkcija_v_telesu\"><\/span>Kaj to\u010dno je magnezij in kak\u0161na je njegova funkcija v telesu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/magnezij\">Magnezij<\/a> je mineral, ki ga potrebujemo za pravilno delovanje mi\u0161ic, srca in mo\u017eganov. Potreben je za prenos \u017eiv\u010dnih impulzov.<strong> Je eno od bistvenih hranil, ki ga telo ne more proizvesti samo, zato ga moramo redno vna\u0161ati s hrano<\/strong>. Po prehodu skozi prebavni sistem se shranjuje predvsem v kosteh in mi\u0161icah, od koder se nato razporedi po potrebi. 70 kg te\u017eka oseba lahko vsebuje pribli\u017eno 24 g magnezija. Neporabljene in odve\u010dne koli\u010dine se iz telesa izlo\u010dijo z urinom. <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<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\/2017\/07\/IMG_5366-843x1124.jpg\" alt=\"Kak\u0161ni so u\u010dinki magnezija?\" class=\"wp-image-286003\" title=\"Kak\u0161ni so u\u010dinki magnezija?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_5366-scaled.jpg 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\">Zakaj je magnezij v telesu tako pomemben?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Od njega je odvisnih ve\u010d kot 300 encimskih reakcij v telesu<\/strong>, ki imajo pomembno vlogo pri proizvodnji energije (ne le za delujo\u010de mi\u0161ice), tvorbi beljakovin, uravnavanju ravni sladkorja v krvi ali krvnega tlaka.<\/li><li><strong>Potreben je za sintezo DNK<\/strong>, ki prena\u0161a genetske informacije in jo vsebuje skoraj vsaka \u010dlove\u0161ka celica.<\/li><li><strong>Sodeluje pri proizvodnji antioksidanta, imenovanega glutation peroksidaza<\/strong>, ki spodbuja naravno za\u0161\u010dito pred oksidativnim stresom in prezgodnjim staranjem celic.<\/li><li><strong>Pomaga zmanj\u0161ati utrujenost in iz\u010drpanost<\/strong>, saj sodeluje pri proizvodnji energije ATP in pomaga stabilizirati raven sladkorja v krvi.<\/li><li><strong>Pomaga prepre\u010devati kr\u010de<\/strong>, saj se mi\u0161ica premika in se izmeni\u010dno kr\u010di (skraj\u0161uje) in spro\u0161\u010da (kraj\u0161a). Pri kr\u010denju se spro\u0161\u010da kalcij, ki ga magnezij blokira in povzro\u010di sprostitev. V primeru pomanjkanja magnezija se mi\u0161ica ne sprosti in lahko pride do neprijetnega kr\u010da.<\/li><li><strong>Spodbuja zdravje kosti<\/strong>, saj ima pomembno vlogo pri tvorbi kosti.<\/li><li><strong>Prispeva k pravilnemu delovanju psihe in \u017eiv\u010dnega sistema<\/strong>, saj sodeluje pri prenosu signalov med mi\u0161icami in \u017eivci. Uravnava tudi nekatere receptorje v mo\u017eganih, ki so povezani z u\u010denjem in spominom.&nbsp; &nbsp;<span style=\"color: #ff6600\">[3-5]<\/span><\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_vam_primanjkuje_magnezija\"><\/span>Ali vam primanjkuje magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povpre\u010den prebivalec razvite dr\u017eave s hrano zau\u017eije vedno manj magnezija. Ob koncu 19. stoletja je bil obi\u010dajen dnevni vnos tega minerala pribli\u017eno <strong>500 mg<\/strong>. Sto let pozneje se je ta vnos zmanj\u0161al na povpre\u010dno <strong>175-225 mg<\/strong> dnevno. To je za ve\u010d kot polovico manj. \u0160tudija, opravljena v Zdru\u017eenih dr\u017eavah Amerike, je pri\u0161la do tak\u0161nih ugotovitev. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je verjetno posledica sodobnega (zahodnega) na\u010dina prehranjevanja. Zanj je zna\u010dilna ve\u010dja zastopanost visoko predelane industrijske hrane, ki obi\u010dajno vsebuje preve\u010d ma\u0161\u010dob, enostavnih sladkorjev in je hranilno revna. Nasprotno pa v <strong>prehrani tipi\u010dnega prebivalca razvite dr\u017eave pogosto manjkajo osnovne surovine, kot so stro\u010dnice, ore\u0161\u010dki, sadje in zelenjava<\/strong>, ki naravno vsebujejo magnezij in so na splo\u0161no hranilno bogatej\u0161e. <span style=\"color: #ff6600\">[6]<\/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\">Kak\u0161en je povpre\u010dni vnos magnezija v preu\u010devanih dr\u017eavah?&nbsp;<\/h3>\n\n\n\n<p><strong>U\u017eivanje magnezija so spremljali v ve\u010d dr\u017eavah in dobili naslednje rezultate:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>V \u0161tudiji 16.000 ljudi v Nem\u010diji so raziskovalci ugotovili, da jih je <strong>33,7 %<\/strong> zau\u017eilo manj magnezija, kot je priporo\u010deni dnevni odmerek. <span style=\"color: #ff6600\">[7]<\/span><\/li><li>V mehi\u0161ki raziskavi, v kateri je sodelovalo 1972 odraslih, je bilo pri <strong>37,6 %<\/strong> udele\u017eencev ugotovljeno pomanjkanje magnezija. <span style=\"color: #ff6600\">[8]<\/span><\/li><li>Glede na populacijske \u0161tudije skoraj polovica (<strong>48 %<\/strong>) prebivalcev ZDA prejema manj magnezija od priporo\u010denega dnevnega odmerka.<span style=\"color: #ff6600\"> [9]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zadosten vnos magnezija je \u0161e pomembnej\u0161i pri \u0161portnikih, vendar je bilo tudi pri njih ugotovljeno pomanjkanje:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Po osmih letih spremljanja britanskih elitnih \u0161portnikov je bilo ugotovljeno, da ima <strong>22 %<\/strong> od njih nizko raven magnezija v telesu. Odkrili so tudi povezavo med pomanjkanjem magnezija in pogostej\u0161imi po\u0161kodbami mi\u0161ic ali bole\u010dinami v kite. <span style=\"color: #ff6600\">[10]<\/span><\/li><li>Po obse\u017eni primerjavi ve\u010d \u0161tudij je bilo ugotovljeno, da <strong>ve\u010dina preu\u010devanih \u0161portnikov ne zau\u017eije dovolj magnezija<\/strong>, kar lahko ogrozi njihovo telesno zmogljivost. <span style=\"color: #ff6600\">[11]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg\" alt=\"Magnezij je pomemben za psiho ter zmanj\u0161uje utrujenost in iz\u010drpanost\" class=\"wp-image-286166\" width=\"843\" height=\"563\" title=\"Magnezij je pomemben za psiho ter zmanj\u0161uje utrujenost in iz\u010drpanost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/DSC09912-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_lahko_povzroci_pomanjkanje_magnezija\"><\/span>Kaj lahko povzro\u010di pomanjkanje magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\"Pomanjkanje magnezija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pomanjkanje magnezija<\/a> ni vedno le <strong>posledica nizkega vnosa ali slab\u0161e absorpcije<\/strong>. Vlogo imajo tudi drugi spodaj navedeni dejavniki. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Zdravstvene te\u017eave<\/strong>: v nekaterih primerih je pomanjkanje magnezija posledica nekaterih bolezni, kot so Crohnova bolezen, sladkorna bolezen, prebavne motnje ali slabo delujo\u010de ledvice.<\/li><li><strong>Zdravila<\/strong>: nekatera zdravila vplivajo na absorpcijo magnezija in so lahko vzrok za pomanjkanje magnezija v telesu.<\/li><li><strong>Prekomerno u\u017eivanje alkohola<\/strong>: to povzro\u010da ve\u010dje izgube magnezija z izlo\u010danjem.<\/li><li><strong>Prekomerno znojenje<\/strong>: magnezij je eden od elektrolitov, ki jih naravno izgubljamo s potenjem. Dolgotrajna, velika izguba znoja je lahko vzrok za pomanjkanje magnezija.<\/li><li><strong>Stresna obdobja ali nose\u010dnost<\/strong>: tudi to lahko vpliva na pove\u010dane potrebe po vnosu magnezija.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, ali imate dovolj magnezija, obi\u0161\u010dite splo\u0161nega zdravnika in opravite krvni test. Glede na rezultate je mogo\u010de dolo\u010diti natan\u010dnej\u0161o strategijo za dopolnitev magnezija v telesu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg\" alt=\"Kaj lahko povzro\u010di pomanjkanje magnezija?\" class=\"wp-image-286043\" title=\"Kaj lahko povzro\u010di pomanjkanje magnezija?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/WhatsApp-Image-2021-05-19-at-15.20.28-2.jpeg 1066w\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_lahko_kaze_pomanjkanje_magnezija\"><\/span>Kako se lahko ka\u017ee pomanjkanje magnezija?&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">Magnezij<\/a> sodeluje pri ve\u010d kot 300 presnovnih procesih v telesu. Njegovo pomanjkanje se zato lahko ka\u017ee na razli\u010dne na\u010dine. Vendar so za to stanje zna\u010dilni nekateri simptomi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Razdra\u017eljivost<\/strong>: ta je lahko tesno povezana s pomanjkanjem magnezija, saj ima ta mineral na splo\u0161no pomirjevalne u\u010dinke na \u017eiv\u010dni sistem.<\/li><li><strong>Mi\u0161i\u010dni kr\u010di<\/strong>: magnezij v mi\u0161icah blokira kalcij, ki sodeluje v fazi kr\u010denja (skraj\u0161evanja) mi\u0161ice. Pomanjkanje magnezija lahko povzro\u010di, da mi\u0161ica ostane skraj\u0161ana in do faze spro\u0161\u010danja ne pride. To lahko povzro\u010di kr\u010de, mravljin\u010denje ali trzanje v mi\u0161icah. Te neprijetne manifestacije se pojavljajo med \u0161portom, pa tudi med po\u010ditkom, na primer med spanjem. Njegovo pomanjkanje vpliva tudi na majhne mi\u0161ice na obrazu. Ob\u010dutek je lahko podoben tikanju ali &#8220;trzanju&#8221; vek.<\/li><li><strong>Nezmo\u017enost koncentracije<\/strong>: pomanjkanje magnezija lahko vpliva na delovanje nevroreceptorjev, ki so povezani z mo\u017eganskimi funkcijami, kot so spomin, mi\u0161ljenje ali koncentracija.<\/li><li><strong>Pomanjkanje energije<\/strong>: majhne koli\u010dine magnezija v telesu negativno vplivajo na proizvodnjo celi\u010dne energije ATP, kar lahko povzro\u010di ob\u010dutek pove\u010dane utrujenosti in pomanjkanje energije.<\/li><li><strong>Slab\u0161e spanje<\/strong>: magnezij uravnava receptorje (GABA), ki povzro\u010dajo ob\u010dutek spro\u0161\u010denosti in sodelujejo tudi pri spro\u0161\u010danju mi\u0161ic. Njegovo pomanjkanje tako lahko povzro\u010di te\u017eave s splo\u0161no spro\u0161\u010denostjo, ki je bistvena za proces spanja.<\/li><li><strong>Pove\u010dana \u017eiv\u010dnost<\/strong>: magnezij pomaga zmanj\u0161ati raven stresnega hormona kortizola, ki je povezan z ob\u010dutki \u017eiv\u010dnosti, nihanjem razpolo\u017eenja in tesnobo.<\/li><\/ol>\n<\/div>\n<\/div>\n\n\n\n<p>Magnezij je torej nepogre\u0161ljivo mikrohranilo, ki v celoti vpliva na kakovost \u017eivljenja. Ne glede na to, ali gre za psiholo\u0161ko ali fizi\u010dno zdravje.<span style=\"color: #ff6600\"> [13-16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_podrocja_zivljenja_na_katerih_vam_lahko_pomaga_zadosten_vnos_magnezija\"><\/span>4 podro\u010dja \u017eivljenja, na katerih vam lahko pomaga zadosten vnos magnezija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optimalen vnos magnezija je pomemben za splo\u0161no zdravje in harmonijo telesa. Njegov pomen je \u0161e ve\u010dji pri \u0161portu, stresu ali pri \u017eenskah v obdobju pred menstruacijo in med njo. Prav tako ima nepogre\u0161ljivo vlogo pri vpra\u0161anju zdravega spanja. Kaj se skriva za tem?&nbsp;<\/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=\"66439,69676,109624\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Magnezij_podpira_telesno_zmogljivost\"><\/span>1. Magnezij podpira telesno zmogljivost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160portniki so ve\u010dinoma \u017ee seznanjeni z vplivom magnezija na zmogljivost, zato so pozorni na njegov vnos v prehrani ali <a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\"v obliki visokokakovostnih dodatkov. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v obliki visokokakovostnih dodatkov.<\/a> Fizi\u010dna aktivnost namre\u010d pogosto povzro\u010di ve\u010dje izgube mineralov, vklju\u010dno z magnezijem, zaradi znojenja. Na splo\u0161no sodeluje pri <strong>presnovi hranil, proizvodnji energije, tvorbi beljakovin, delovanju mi\u0161ic in procesih regeneracije<\/strong>. Pri \u0161portu se zahteve teh procesov v telesu pove\u010dajo, s tem pa se pove\u010da tudi potreba po njem. <span style=\"color: #ff6600\">[17] [18-22]<\/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\">Katere so glavne funkcije magnezija v \u0161portu?<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Pomaga okrepiti delujo\u010de mi\u0161ice<\/strong>. Magnezij sodeluje pri presnovi vseh hranilnih snovi (beljakovin, ogljikovih hidratov, ma\u0161\u010dob), ki so vir energije za telo. Da lahko mi\u0161ice to energijo uporabijo za gibanje, jo morajo pretvoriti v ATP. Pri tem procesu ima magnezij pomembno vlogo.<\/li><li><strong>Je bistvenega pomena za pravilno delovanje mi\u0161ic<\/strong>. Brez magnezija bi bile na\u0161e mi\u0161ice nenehno napete. Sodeluje pri njihovem spro\u0161\u010danju (sprostitvi), ki se zgodi po kr\u010denju (skraj\u0161anju). Zato lahko pomanjkanje te snovi povzro\u010di neprijetne mi\u0161i\u010dne kr\u010de.<\/li><li><strong>Spodbuja zdrave kosti<\/strong>. Magnezij je potreben za pretvorbo neaktivnega vitamina D v uporabno obliko. <strong><a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a><\/strong> nadalje spodbuja absorpcijo kalcija, ki je bistvenega pomena za zdravje kosti. Magnezij je pogosto povezan tudi z ve\u010djo gostoto kosti, kar pove\u010duje njihovo odpornost proti zlomom.<\/li><li><strong>Pomaga zmanj\u0161ati utrujenost in iz\u010drpanost<\/strong>. Zadosten vnos magnezija je povezan tudi z vzdr\u017eevanjem stabilne ravni sladkorja (glukoze) v krvi. To pomaga prepre\u010devati mi\u0161i\u010dno \u0161ibkost in du\u0161evno utrujenost, ki sta pogosto posledica hitrega padca sladkorja v krvi.<\/li><li><strong>Podpora za kondicijo in regeneracijo<\/strong>. Magnezij je pomemben tudi za pravilen prenos signalov med mi\u0161icami in \u017eivci. To je pomembno, ko dvigujemo kaj te\u017ekega ali se moramo med igro takoj odzvati in narediti hiter gib. Dobro delujo\u010de sodelovanje med mi\u0161icami in \u017eivci \u0161portniku omogo\u010da tudi po\u010ditek in spodbuja <a href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" aria-label=\"kakovost spanca. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakovost spanca.<\/a> Zaradi tega magnezij spodbuja tako fizi\u010dno kot psihi\u010dno regeneracijo aktivnega posameznika.<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg\" alt=\"Zakaj je magnezij pomemben v \u0161portu?\" class=\"wp-image-286058\" width=\"843\" height=\"562\" title=\"Zakaj je magnezij pomemben v \u0161portu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_0296-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Magnezij_zmanjsuje_neprijetne_simptome_PMS\"><\/span>2. Magnezij zmanj\u0161uje neprijetne simptome PMS<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Magnezij lahko pomaga zmanj\u0161ati<\/strong> nelagodje, ki ga do\u017eivljajo \u017eenske pred in med menstruacijo. To vklju\u010duje <strong>glavobole, otekanje, kr\u010de, <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/\" target=\"_blank\" aria-label=\"utrujenost (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">utrujenost<\/a> ali nihanje razpolo\u017eenja<\/strong>. Z nekaterimi ali vsemi se sre\u010duje skoraj polovica \u017eensk v reproduktivni dobi. Glede na opravljene \u0161tudije lahko <strong>magnezij zaradi svojih u\u010dinkov pomaga ubla\u017eiti te neprijetne simptome<\/strong>. Najpogosteje se priporo\u010da v kombinaciji z vitaminom B6, ki spodbuja njegov pomirjevalni u\u010dinek. <span style=\"color: #ff6600\">[23-25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>PMS pogosto povzro\u010da napihnjenost. Kaj storiti v zvezi s tem, si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Napihnjenost trebuha in kako se tega znebiti<\/a>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg\" alt=\"Magnezij pomaga s PMS\" class=\"wp-image-286073\" width=\"843\" height=\"563\" title=\"Magnezij pomaga s PMS\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-962854020.jpg 1254w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Magnezij_spodbuja_pravilno_dusevno_delovanje_in_obvladovanje_stresa\"><\/span>3. Magnezij spodbuja pravilno du\u0161evno delovanje in obvladovanje stresa&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomanjkanje magnezija lahko vpliva tudi na du\u0161evno zdravje. Zaradi tega smo lahko nervozni, razdra\u017eljivi in te\u017eje prena\u0161amo stresne situacije. To je posledica ve\u010d u\u010dinkov.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnezij <strong>spodbuja predvsem prenos \u017eiv\u010dnih signalov in uravnava nevrotransmiterje<\/strong>, ki vplivajo na delovanje mo\u017eganov. Med njimi je tudi glutamat, ki je ekscitatoren. To pomeni, da aktivira mo\u017eganske funkcije, kot so <strong>koncentracija, spomin in mi\u0161ljenje<\/strong>. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prekomerna aktivnost glutamata pa lahko povzro\u010di pravi vrtiljak v glavi. <strong>Magnezij lahko zmanj\u0161a aktivnost glutamata in pomaga ohranjati umirjen um<\/strong>. Deluje tudi na drug nevrotransmiter, imenovan <a href=\"https:\/\/gymbeam.si\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\"GABA, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA,<\/a> ki ima bolj verjetno spro\u0161\u010dujo\u010de u\u010dinke. S pove\u010danjem njegove aktivnosti magnezij spodbuja tudi <strong>bolj\u0161e obvladovanje stresa<\/strong>. <span style=\"color: #ff6600\">[26-27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega je zadostna koli\u010dina magnezija povezana z nizko ravnjo hormona kortizola. To je eden od tako imenovanih stresnih hormonov. To je \u0161e en mehanizem delovanja magnezija, ki na ta na\u010din dopolnjuje nami\u0161ljeno sestavljanko za la\u017eje obvladovanje stresnih situacij.<span style=\"color: #ff6600\"> [28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj \u0161e lahko storite za bolj\u0161e obvladovanje stresa, glejte \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je stres za nas nevaren in kako ga zmanj\u0161ati<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg\" alt=\"Magnezij pomaga s stresom\" class=\"wp-image-286102\" width=\"843\" height=\"563\" title=\"Magnezij pomaga s stresom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_6851-2-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kakovostnejsi_spanec_z_umirjanjem_uma_in_telesa\"><\/span>4. Kakovostnej\u0161i spanec z umirjanjem uma in telesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spanje ni pomembno le za regeneracijo du\u0161evnih in psiholo\u0161kih mo\u010di, temve\u010d predvsem za ohranjanje splo\u0161nega zdravja. To ni zaman, saj <strong>prespimo pribli\u017eno tretjino svojega \u017eivljenja<\/strong>. Ko se enkrat slabo naspimo, to negativno vpliva na celoten naslednji dan. Slabo razpolo\u017eenje, utrujenost in nenehno zijanje ter nezmo\u017enost koncentracije pomenijo prej trpljenje kot produktiven dan. Nasprotno pa nemoten spanec deluje kot naravni zagon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kakovosten spanec je lahko podprt z zadostnim vnosom magnezija<\/strong>. Ta lahko pomiri glavo in telo. Zlasti magnezij lahko pove\u010da aktivnost nevrotransmiterja GABA, ki ima spro\u0161\u010dujo\u010de u\u010dinke. Pomaga tudi pri <strong>spro\u0161\u010danju utrujenih mi\u0161ic, kar prispeva k splo\u0161nemu zmanj\u0161anju ob\u010dutka napetosti<\/strong>, zaradi \u010desar lahko na splo\u0161no la\u017eje in hitreje zaspimo. <span style=\"color: #ff6600\">[29-30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, kaj \u0161e lahko storite za bolj\u0161i spanec, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbolj\u0161ati spanec in kako le-ta vpliva na zdravje in rast mi\u0161i\u010dne mase<\/a><\/strong>?<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg\" alt=\"Magnesium pomaga pri spanju\" class=\"wp-image-286087\" width=\"843\" height=\"562\" title=\"Magnesium pomaga pri spanju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/iStock-1255853773-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_jesti_da_je_v_telesu_dovolj_magnezija\"><\/span>Kaj jesti, da je v telesu dovolj magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce se \u017eelite osredoto\u010diti na zadosten vnos magnezija, v svoji prehrani nikakor ne smete izlo\u010diti teh \u017eivil. <span style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\"><p style=\"text-align: center\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Koli\u010dina magnezija v 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\"Indijski ore\u0161\u010dki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Indijski ore\u0161\u010dki<\/a> ali <a href=\"https:\/\/gymbeam.si\/maslo-iz-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\"maslo iz indijskih ore\u0161\u010dkov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslo iz indijskih ore\u0161\u010dkov<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">292 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\"Mandlji (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandlji<\/a> in <a href=\"https:\/\/gymbeam.si\/100-mandljevo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandljevo maslo&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">270 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Temna \u010dokolada<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">228 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kvinoja<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">197 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-kosmici-s-pet-zitaricami.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Ovseni kosmi\u010di<\/span><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">177 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" aria-label=\"Stro\u010dnice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stro\u010dnice<\/a><\/span><\/td><td class=\"has-text-align-center\" data-align=\"center\">171 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ara\u0161idi<\/a> in <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovo maslo&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">168 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-tahini-gymbeam.html\" target=\"_blank\" aria-label=\"Tahini (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tahini<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">95 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tempeh&nbsp;<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">81 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-spinaca-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">\u0160pina\u010da<\/span><\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">79 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_povecati_vnos_magnezija_s_hrano\"><\/span>Kako pove\u010dati vnos magnezija s hrano?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali v svojo prehrano redno vklju\u010dujete na\u0161teta \u017eivila z visoko vsebnostjo magnezija? \u010ce ne, poskusite v svojo prehrano vnesti naslednje spremembe, s katerimi boste <strong>naravno pove\u010dali vsebnost magnezija.<\/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\">Preproste prilagoditve v prehrani za ve\u010dji vnos magnezija:<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Beli kruh zamenjajte s <strong>polnozrnatim<\/strong> z visoko vsebnostjo polnozrnate moke.<\/li><li>Priloge v obliki belega ri\u017ea ali klasi\u010dnih testenin zamenjajte s <strong>kvinojo, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-beljakovinske-testenine-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">testeninami iz stro\u010dnic<\/a>, ajdo ali krompirjem.<\/strong><\/li><li>Za vsak glavni obrok pripravite <strong>zelenjavno solato<\/strong> in ji dodajte listnato zelenjavo (\u0161pina\u010do, ohrovt).<\/li><li>Ko pripravljate zelenjavno solato, ne uporabljajte majoneze ali olja in dodajte <strong><a aria-label=\"bu\u010dna (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bu\u010dna<\/a>, son\u010dni\u010dna ali konopljina semena.<\/strong><\/li><li>Jutranjim ovsenim kosmi\u010dem dodajte porcijo <strong>100-odstotnega ore\u0161kastega masla<\/strong>, majhno pest ore\u0161\u010dkov ali <a aria-label=\"kakavovih zrn (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-kakav-v-zrnih-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kakavovih zrn<\/a>.<\/li><li>Sladkarije nadomestite s sve\u017eim sadjem z me\u0161anico ore\u0161\u010dkov in semen, kvadratkom kakovostne temne \u010dokolade ali zdravo <strong>doma\u010do sladico<\/strong>, v kateri ste belo moko nadomestili s polnozrnato ali me\u0161anico <a aria-label=\"ovsenih kosmi\u010dev. (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-kosmici-s-pet-zitaricami.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsenih kosmi\u010dev.<\/a><\/li><li>Zmanj\u0161ajte u\u017eivanje alkohola. Za brezalkoholne pija\u010de poskusite z limono in meto ali pa poskusite <strong>ohlajeno pija\u010do <a href=\"https:\/\/gymbeam.si\/bcaa\" class=\"ek-link\">BCAA<\/a> brez <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofeina<\/a>.<\/strong><\/li><li>Namesto strogih, po nepotrebnem omejujo\u010dih diet in dietnih pija\u010d stavite na <strong>uravnote\u017eeno zdravo prehrano.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d nasvetov za oblikovanje zdrave prehrane, zagotovo ne smete zamuditi \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo<\/a>?<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg\" alt=\"Kako pove\u010dati vnos magnezija s prehrano?\" class=\"wp-image-286255\" width=\"843\" height=\"562\" title=\"Kako pove\u010dati vnos magnezija s prehrano?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_0677-edited-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priporoceni_dnevni_odmerek_magnezija\"><\/span>Priporo\u010deni dnevni odmerek magnezija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Priporo\u010deni dnevni odmerek za odrasle je <strong>300-400 mg na dan<\/strong>. Ta odmerek v\u010dasih ne zadostuje in ga je v nekaterih primerih treba pove\u010dati. To se pogosto zgodi ob pove\u010danem potenju (\u0161port, gibanje v vro\u010dem okolju, povi\u0161ana telesna temperatura), gastrolo\u0161kih te\u017eavah ali v stresnih obdobjih. <span style=\"color: #ff6600\">[32-33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Med zahtevnimi \u0161portnimi dejavnostmi se lahko potrebe po magneziju pove\u010dajo za <strong>10-20 %<\/strong>. <span style=\"color: #ff6600\">[34-35]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_oblika_magnezija_v_prehranskih_dopolnilih_je_najboljsa\"><\/span>Katera oblika magnezija v prehranskih dopolnilih je najbolj\u0161a?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dodatki, ki vsebujejo magnezij, so idealna izbira za tiste, ki ne u\u017eivajo redno \u017eivil, bogatih z magnezijem, ali pa si \u017eelijo z dodatkom zagotoviti zadosten vnos. Te dodatke lahko zau\u017eijemo v obliki <a aria-label=\"kapsul (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsul<\/a>, <a aria-label=\"topnega prahu (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnezijev-citrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">topnega prahu<\/a>, <a aria-label=\"shotov (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnesium-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">shotov<\/a> ali <a href=\"https:\/\/gymbeam.si\/magnezijev-kelat-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161ume\u010dih tablet.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri izbiri idealnega dodatka je pomembno, da pazite, v kak\u0161ni biolo\u0161ki obliki je magnezij. Ta oblika vpliva na absorpcijo in uporabnost magnezija v telesu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Bolje absorbljive oblike<\/strong>: Citrat, kelatiran, na primer v obliki bisglicinata ali laktata.<\/li><li><strong>Manj absorbljive oblike<\/strong>: oksid, sulfat, karbonat.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Absorpcija kelatnih oblik (najpogosteje v obliki magnezijevega bisglicinata) je na primer v mnogih primerih do nekajkrat ve\u010dja kot pri oksidni obliki. Tudi <a href=\"https:\/\/gymbeam.si\/liposomski-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\"magnezij v liposomski obliki (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij v liposomski obliki<\/a> je zelo uporaben in absorptiven, kar mu omogo\u010da, da skozi prebavni sistem \u0161e hitreje vstopi v kri in ima lahko do 95-odstotno absorpcijo. <span style=\"color: #ff6600\">[36-38]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg\" alt=\"Prehranska dopolnila z magnezijem\" class=\"wp-image-286135\" width=\"843\" height=\"563\" title=\"Prehranska dopolnila z magnezijem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2017\/07\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kje_vam_magnezij_lahko_pomaga\"><\/span>Kje vam magnezij lahko pomaga?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Pomaga zmanj\u0161ati utrujenost in iz\u010drpanost.<\/li><li>Spodbuja pravilno delovanje mi\u0161ic ter ohranjanje zdravih kosti in zob.&nbsp;<\/li><li>Pomaga ohranjati pravilno delovanje \u017eiv\u010dnega sistema in psihe.<\/li><li>Sodeluje pri sintezi beljakovin.<\/li><li>Prispeva k spro\u0161\u010danju in porabi energije.&nbsp;<\/li><li>Spodbuja ohranjanje elektrolitskega ravnovesja v telesu.<\/li><li>Ima vlogo v procesu delitve celic.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Od <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezija <\/a>so odvisni \u0161tevilni pomembni procesi v telesu. Njegov pomen se pove\u010da pri \u0161portu, v stresnih situacijah ali pri \u017eenskah pred in med menstruacijo. Nekoliko vpliva tudi na obvladovanje stresa in miren spanec. <strong>Pomanjkanje magnezija lahko povzro\u010di mi\u0161i\u010dne kr\u010de, utrujenost ali \u017eiv\u010dnost<\/strong>. To lahko prepre\u010dite z zadostnim vnosom tega minerala s prehrano ali prehranskimi dopolnili. Pri tem je pomembno, da izberete izdelke z organsko obliko magnezija, ki ima obi\u010dajno vi\u0161jo stopnjo absorpcije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali dodajate magnezij ali se zana\u0161ate na vnos s hrano? \u010ce vam je bil ta \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji, da bodo tudi oni spoznali pomen zadostnega vnosa magnezija.&nbsp;<\/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\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Magnezij spodbuja delovanje mi\u0161ic, prepre\u010duje kr\u010de in izbolj\u0161uje obvladovanje stresa. Kak\u0161ni so njegovi drugi u\u010dinki in kateri so najbolj\u0161i viri magnezija?<\/p>\n","protected":false},"author":129,"featured_media":285969,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6879,7359,6507,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-290970","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-minerali-sl","9":"tag-prehrana-sl","10":"tag-prehranska-dopolnila","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kr\u010di, utrujenost, razdra\u017eljivost ter spanje. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/290970","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=290970"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/290970\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/285969"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=290970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=290970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=290970"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=290970"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=290970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}