{"id":296996,"date":"2021-10-25T18:26:08","date_gmt":"2021-10-25T16:26:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=296996"},"modified":"2024-04-25T11:50:01","modified_gmt":"2024-04-25T09:50:01","slug":"adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/","title":{"rendered":"Adaptogeni: Prirodne tvari koje poma\u017eu u upravljanju stresom"},"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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#Sto_su_adaptogeni_i_kako_djeluju\" title=\"\u0160to su adaptogeni i kako djeluju?\">\u0160to su adaptogeni i kako djeluju?<\/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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#1_Rhodiola_rosea_pomaze_u_boljem_upravljanju_stresom_i_smanjenju_umora\" title=\"1. Rhodiola rosea poma\u017ee u boljem upravljanju stresom i smanjenju umora\">1. Rhodiola rosea poma\u017ee u boljem upravljanju stresom i smanjenju umora<\/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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#2_Ginseng_podrzava_zivcani_sustav_i_zdravlje_muskaraca\" title=\"2. Ginseng podr\u017eava \u017eiv\u010dani sustav i zdravlje mu\u0161karaca\">2. Ginseng podr\u017eava \u017eiv\u010dani sustav i zdravlje mu\u0161karaca<\/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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#3_Eleutherococcus_senticosus_poboljsava_sportske_performanse\" title=\"3. Eleutherococcus senticosus pobolj\u0161ava sportske performanse\">3. Eleutherococcus senticosus pobolj\u0161ava sportske performanse<\/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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#4_Kineska_schisandra_pomaze_u_smanjenju_oksidativnog_stresa\" title=\"4. Kineska schisandra poma\u017ee u smanjenju oksidativnog stresa\">4. Kineska schisandra poma\u017ee u smanjenju oksidativnog stresa<\/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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#5_Ashwagandha_snizava_kortizol_i_pomaze_u_borbi_protiv_stresa\" title=\"5. Ashwagandha sni\u017eava kortizol i poma\u017ee u borbi protiv stresa\">5. Ashwagandha sni\u017eava kortizol i poma\u017ee u borbi protiv stresa<\/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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#6_%E2%80%9CReishi%E2%80%9D_gljiva_besmrtnosti_promice_mentalno_i_fizicko_blagostanje\" title=\"6. &#8220;Reishi&#8221;, gljiva besmrtnosti, promi\u010de mentalno i fizi\u010dko blagostanje\">6. &#8220;Reishi&#8221;, gljiva besmrtnosti, promi\u010de mentalno i fizi\u010dko blagostanje<\/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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#7_Kordiceps_podrzava_zdravlje_muskaraca_i_proizvodnju_testosterona\" title=\"7. Kordiceps podr\u017eava zdravlje mu\u0161karaca i proizvodnju testosterona\">7. Kordiceps podr\u017eava zdravlje mu\u0161karaca i proizvodnju testosterona<\/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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#Je_li_u_redu_kombinirati_razlicite_adaptogene\" title=\"Je li u redu kombinirati razli\u010dite adaptogene?\">Je li u redu kombinirati razli\u010dite adaptogene?<\/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\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ako provodite vrijeme s ljudima koji jo\u0161 uvijek tra\u017ee na\u010dine da postanu najbolja verzija sebe, vjerojatno ste \u010duli ne\u0161to o adaptogenima. To su biljke i gljive koje <strong>sadr\u017ee antioksidanse i druge aktivne tvari koje podr\u017eavaju mentalnu otpornost i upravljanje stresom.<\/strong> Ukratko, adaptogene tvari pomo\u0107i \u0107e vam da se bolje nosite sa stresom i prilagodite mu se. Prilagodba uklju\u010duje prilago\u0111avanje vanjskim uvjetima i za\u0161titu organizma od negativnih utjecaja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, primije\u0107eni su pozitivni u\u010dinci adaptogenih agensa na aktivnost mozga, crijevni mikrobiom i imunitet. Ako uspijete pobolj\u0161ati neka od ovih podru\u010dja,<strong> mo\u017eete pobolj\u0161ati svoj cjelokupni \u017eivot.<\/strong> Adaptogeni su stoga nedavno dosegli veliku popularnost. U ovom \u0107ete \u010dlanku nau\u010diti koji su me\u0111u naju\u010dinkovitijima, \u0161to mogu pobolj\u0161ati i kako se koriste.<\/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=\"Sto_su_adaptogeni_i_kako_djeluju\"><\/span>\u0160to su adaptogeni i kako djeluju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i svojim svojstvima, adaptogeni su posebno popularni me\u0111u <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/biohakiranje-7-savjeta-koji-ce-vas-zivot-uciniti-boljim-u-svakom-pogledu\/?fbclid=IwAR3e6sSjGpo0_r9LA2lNPGvqcOSo7ya6uuNh_h1ksp0L3oFGyf4kyIc9g6s\/#Health\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">biohakerima,<\/a> studentima i svim ljudima koji tra\u017ee prirodne na\u010dine za bolje upravljanje stresom. To su razne biljke i gljive koje su prera\u0111ene u prah, tinkture, tablete ili kapsule. Ovo nije ni\u0161ta novo, iako se o njima u posljednje vrijeme sve vi\u0161e govori. <strong>Adaptogeni su uobi\u010dajeni dio tradicionalne kineske medicine i ayurvede.<\/strong> \u010cak su ih i piloti tijekom Drugog svjetskog rata koristili kao alat za bolje upravljanje stresom.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Djeluju tako \u0161to <strong>podr\u017eavaju prirodnu otpornost tijela na stres.<\/strong> Oni mogu oja\u010dati mehanizme koji poma\u017eu nositi se s ve\u0107im optere\u0107enjem, izvr\u0161iti prilagodbu i u kona\u010dnici prilagoditi se stresu i pre\u017eivjeti. Zahvaljuju\u0107i njima trenirat \u0107ete svoj sustav sli\u010dno mi\u0161i\u0107ima u teretani. Stres mo\u017eete smatrati te\u0161kom \u0161ipkom. Na po\u010detku jedva mo\u017eete napraviti nekoliko ponavljanja. No ako s njim redovito trenirate, mi\u0161i\u0107i \u0107e vam oja\u010dati i s vremenom vam ne\u0107e biti tako te\u0161ko. Ba\u0161 kao \u0161to su se va\u0161i mi\u0161i\u0107i prilagodili radnom optere\u0107enju, adaptogeni \u0107e pove\u0107ati va\u0161u otpornost na stres.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svaki adaptogen ima malo druga\u010diji u\u010dinak i utje\u010de na razli\u010dite tjelesne funkcije. Prema istra\u017eivanju, ove tvari mogu aktivirati razli\u010dite mehanizme koji <strong>reguliraju razinu hormona, utje\u010du na proizvodnju energije ili pru\u017eaju odre\u0111eni stupanj za\u0161tite od odre\u0111enih bolesti.<\/strong> Oni podr\u017eavaju op\u0107e zdravlje organizma i njegovu sposobnost pre\u017eivljavanja. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali to zasigurno ne zna\u010di da mo\u017eete uzeti adaptogene i o\u010dekivati da \u0107e vas za\u0161tititi od svih zamki modernog svijeta. Na\u017ealost, to ne funkcionira tako. Za o\u010duvanje zdravlja su i dalje najva\u017eniji &#8211; redovita tjelovje\u017eba, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdrava prehrana <\/a>&nbsp;koja sadr\u017ei sve va\u017ene hranjive tvari, odgovaraju\u0107i odmor i sveukupna <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">briga o mentalnom zdravlju<\/a>. <strong>Shvatite adaptogene kao jo\u0161 jedan dio slagalice zdravog na\u010dina \u017eivota<\/strong> koji vam mo\u017ee pobolj\u0161ati kvalitetu \u017eivota. Da biste od njih izvukli maksimum, pobrinite se da ih koristite redovito i dugoro\u010dno. Mo\u017ee pro\u0107i i do nekoliko tjedana dok se njihovi u\u010dinci ne po\u010dnu pojavljivati. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/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\/08\/image00007-1124x749.jpeg\" alt=\"\u0160to su adaptogeni?\" class=\"wp-image-291020\" style=\"width:843px;height:562px\" title=\"\u0160to su adaptogeni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00007-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00007-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/image00007.jpeg 1440w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Rhodiola_rosea_pomaze_u_boljem_upravljanju_stresom_i_smanjenju_umora\"><\/span>1. Rhodiola rosea poma\u017ee u boljem upravljanju stresom i smanjenju umora<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Rhodiola rosea, ili &#8220;arkti\u010dki korijen&#8221;<\/strong><\/a>, poznat i kao <strong>zlatni korijen<\/strong>, biljka je koja se javlja uglavnom u hladnijim planinskim podru\u010djima. Ne samo da ima plemenito ime, ve\u0107 ima i <strong>\u0161irok raspon u\u010dinaka<\/strong>, zahvaljuju\u0107i vi\u0161e od <strong>140 aktivnih tvari<\/strong> koje sadr\u017ei.&nbsp;<strong>Rosavin i salidrosid<\/strong> smatraju se naju\u010dinkovitijima. Ekstrakt iz ove biljke naj\u010de\u0161\u0107e se koristi u obliku tableta, tinktura ili kapsula. Njeni u\u010dinci poznati su godinama me\u0111u stanovnicima Kine, ali i nekim podru\u010djima Rusije i Skandinavije, jer mo\u017ee biti od pomo\u0107i, naprimjer, u zahtjevnim klimatskim uvjetima. <span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/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\"><strong>U\u010dinci Rhodiole rosee prema studijama<\/strong><\/h3>\n\n\n\n<p>Rhodiola rosea naj\u010de\u0161\u0107e se koristi za smanjenje umora i iscrpljenosti, pobolj\u0161anje kognitivnih funkcija, pa\u017enje i subjektivnog osje\u0107aja mentalnog blagostanja, vo\u0111eno smanjenjem razine percipiranog stresa. Tako\u0111er mo\u017ee imati pozitivan u\u010dinak na sportske performanse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iza ovih u\u010dinaka stoji niz mehanizama koji utje\u010du na ljudsko tijelo. Prema studijama, mo\u017ee utjecati na razinu hormona, naprimjer<strong> normalizaciju koli\u010dine hormona stresa kortizola.<\/strong> U velikim koli\u010dinama u krvi, kortizol mo\u017ee izazvati osje\u0107aj tjeskobe, napetosti, razdra\u017eljivosti i nesanice. Rhodiola vam mo\u017ee pomo\u0107i sprije\u010diti ove simptome i bolje upravljati stresnim situacijama.<span class=\"tadv-color\" style=\"color: #ff6600\">&nbsp;[5]<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/IMG_8737-749x1124.jpg\" alt=\"Kakve u\u010dinke ima Rhodiola rosea?\" class=\"wp-image-291034\" title=\"Kakve u\u010dinke ima Rhodiola rosea?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8737-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8737-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8737-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8737-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_8737-scaled.jpg 1707w\" 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<p>Istra\u017eiva\u010di koji su promatrali u\u010dinke ekstrakta Rhodiole rosee tako\u0111er su otkrili da poma\u017ee u obnavljanju stani\u010dne energije u obliku ATP-a. To bi moglo objasniti njen u\u010dinak na smanjenje umora. Zanimljivi rezultati dobiveni su i u studiji u kojoj su sudionici s kroni\u010dnim umorom dobivali 400 mg ekstrakta Rhodiole dnevno. Nakon 8 tjedana redovite uporabe imali su<strong> vi\u0161e fizi\u010dke i mentalne energije.<\/strong> Tako\u0111er su pobolj\u0161ali san, vje\u0161tine dono\u0161enja odluka i osje\u0107ali su se manje pod stresom. <span style=\"color: #ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga studija ispitivala je u\u010dinak ovog adaptogena na performanse biciklista. Sat vremena prije vo\u017enje biciklom jednoj skupini je dana pojedina\u010dna doza od 3 mg ekstrakta Rhodiole na 1 kg tjelesne te\u017eine. Druga skupina je primala placebo u obliku ugljikohidrata. Tijekom daljnjeg testiranja, grupe su zamijenjene. Biciklisti koji su koristili Rhodiolu prije probne vo\u017enje imali su ni\u017ei broj otkucaja srca, br\u017ee su prevalili udaljenost i smatrali su da ne moraju ulo\u017eiti toliko truda u istu izvedbu kao bez nje. Sve to mo\u017ee dovesti do op\u0107enito <strong>boljih sportskih performansi.<\/strong> Rhodiola rosea tako mo\u017ee pridonijeti pobolj\u0161anju mnogih aspekata svakodnevnog \u017eivota. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/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\"><strong>Tipi\u010dno doziranje Rhodiole rosee<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prilikom odabira dodatka prehrani koji sadr\u017ei <a href=\"https:\/\/gymbeam.hr\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Rhodiolu<\/a>, birajte one koji sadr\u017ee standardizirani ekstrakt koji sadr\u017ei <strong>3 % rosavina i 1 % salidrozida.<\/strong><\/li>\n\n\n\n<li>U studijama se obi\u010dno koriste doze od 50 do 600 mg dnevno.<\/li>\n\n\n\n<li>Me\u0111utim, vi\u0161e se ne preporu\u010duju ve\u0107e doze (tipi\u010dno ve\u0107e od 680 mg na dan). Kao i kod ve\u0107ine stvari, \u0161to vi\u0161e, to bolje &#8211; to se zapravo ne odnosi na u\u010dinke adaptogena.<\/li>\n\n\n\n<li>Za postizanje \u017eeljenih u\u010dinaka potrebno je dugoro\u010dno koristiti &#8220;zlatni korijen&#8221;. <span style=\"color: #ff6600\" class=\"tadv-color\">[5]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Va\u017eno je dovoljno se odmoriti kako biste sprije\u010dili fizi\u010dki i psihi\u010dki umor. To uklju\u010duje spavanje i druge aktivnosti koje vam poma\u017eu da se opustite. Da biste saznali vi\u0161e o njima, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/?p=288186\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> \u0160to u\u010diniti ako spavanje ne poma\u017ee? Usredoto\u010dite se na ove vrste odmora.<\/strong><\/a><\/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=\"28554,44698,46066,41356,36247,37957,44749,29950,37936,53749\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ginseng_podrzava_zivcani_sustav_i_zdravlje_muskaraca\"><\/span>2. Ginseng podr\u017eava \u017eiv\u010dani sustav i zdravlje mu\u0161karaca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Azijski ginseng (<\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ginseng-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><em>Panax ginseng<\/em><\/strong><\/a><a href=\"https:\/\/gymbeam.hr\/ginseng-gymbeam.html\"><strong>)<\/strong><\/a> biljka je koja se javlja uglavnom u Aziji i Rusiji. Njegova uporaba tako\u0111er ima najve\u0107u tradiciju na ovom podru\u010dju. Smatra se <strong>najja\u010dim od svih adaptogena.<\/strong> U\u010dinci ove biljke vjerojatno su i najistra\u017eeniji. Ako ga ikada vidite, vjerojatno \u0107e vas privu\u0107i tamnocrvenim plodovima. No, njegova glavna snaga le\u017ei pod zemljom, jer se <strong>ekstrakt korijena ginsenga<\/strong> uglavnom koristi za proizvodnju dodataka prehrani. Korijeni su mjesto na kojem se krije snaga ginsenga. Ovaj adaptogen ima zaista jedinstvena svojstva. <span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>U\u010dinci ginsenga prema studijama<\/strong><\/h3>\n\n\n\n<p>Ginseng mo\u017ee ponuditi zaista raznolik raspon blagotvornih u\u010dinaka. To uklju\u010duje pobolj\u0161anje raspolo\u017eenja, imunolo\u0161ke i kognitivne funkcije, kao i promicanje zdravlja kod mu\u0161karaca reguliranjem razine testosterona i erektilne funkcije. Istodobno, ima pozitivan u\u010dinak na \u017eiv\u010dani sustav i sportske performanse.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Brojna su istra\u017eivanja potvrdila da podr\u017eava normalnu funkciju \u017eivaca i \u0161titi ih od o\u0161te\u0107enja. To poma\u017ee u sprje\u010davanju, naprimjer, Alzheimerove ili Parkinsonove bolesti. Ginseng se tako\u0111er \u010desto koristi za <strong>podr\u0161ku rada mozga.<\/strong> Utje\u010de na aktivnost kolina, va\u017enog za proizvodnju acetilkolina &#8211; neurotransmitera koji ima va\u017enu ulogu u regulaciji pam\u0107enja, razmi\u0161ljanja i u\u010denja. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er pove\u0107ava aktivnost tjelesne antioksidativne glutation peroksidaze koja mo\u017ee ukloniti \u0161tetne slobodne radikale i tako <strong>za\u0161tititi stanice od oksidativnog stresa.<\/strong> Tako\u0111er utje\u010de na proizvodnju du\u0161ikovog oksida, \u0161to pove\u0107ava protok krvi. Kao rezultat toga, <strong>podr\u017eava pravilnu funkciju srca i krvnih \u017eila<\/strong>, ali i opskrbu kisikom i va\u017enim hranjivim tvarima u cijelom tijelu. Bolja cirkulacija krvi tako\u0111er vjerojatno stoji iza pobolj\u0161anja erektilne funkcije kod mu\u0161karaca koji su u okviru njihovih studija dobivali dodatke ginsenga. Osim toga, rezultati znanstvenog rada ukazuju na to da ovaj adaptogen mo\u017ee ubla\u017eiti neke od simptoma menopauze kod \u017eena te na taj na\u010din potaknuti libido.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]<\/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\"><strong>Tipi\u010dno doziranje ginsenga<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U studijama se obi\u010dno davalo <strong>100 do 800 mg<\/strong> ekstrakta <a href=\"https:\/\/gymbeam.hr\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ginsenga<\/a>.<\/li>\n\n\n\n<li>U\u010dinkovita doza je u rasponu <strong>500 &#8211; 2000 mg<\/strong> osu\u0161enog praha.<\/li>\n\n\n\n<li>Za promicanje spolnog zdravlja mu\u0161karaca preporu\u010duje se upotreba korejskog crvenog ginsenga u koli\u010dini od 1000 mg 3 puta dnevno<\/li>\n\n\n\n<li>U\u010dinci se obi\u010dno javljaju nakon dugotrajne uporabe.<span style=\"color: #ff6600\" class=\"tadv-color\">&nbsp;[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim ginsenga, nootropici tako\u0111er poma\u017eu u podr\u017eavanju mo\u017edanih funkcija. Ako vas zanima kako te tvari djeluju i koje su najpoznatije, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/nootropici-za-poboljsavanje-mozdanih-i-memorijskih-funkcija-za-koje-morate-znati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nootropici za pobolj\u0161anje mo\u017edanih i memorijskih funkcija koje morate znati.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"752\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-471194514-1124x752.jpg\" alt=\"Kakvi su u\u010dinci ginsenga?\" class=\"wp-image-291048\" style=\"width:843px;height:564px\" title=\"Kakvi su u\u010dinci ginsenga?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-471194514-1124x752.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-471194514-400x268.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-471194514-1536x1028.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-471194514-2048x1370.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Eleutherococcus_senticosus_poboljsava_sportske_performanse\"><\/span>3. Eleutherococcus senticosus pobolj\u0161ava sportske performanse<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Eleutherococcus senticosus,<\/strong> sibirski ginseng ili <strong>\u0111avolja kand\u017ea<\/strong>. Sve su to nazivi za biljku koja je <strong>tradicionalni dio kineske medicine.<\/strong> Tako\u0111er se dugo koristio na podru\u010dju ruskog Sibira, o \u010demu svjedo\u010di jedan od njegovih naziva. Kada vidite ovu biljku u prirodi, vjerojatno vam se ne\u0107e u\u010diniti ne\u0161to pretjerano zanimljiva. No sve se mijenja kad pogledate \u0161to je skriveno pod zemljom. U tom \u0107ete trenutku razumjeti naziv \u0111avolja kand\u017ea. U slu\u010daju eleutherococcusa, doista izgleda kao da ga je stvorio sam vrag. Ekstrakt iz korijena, ali i iz stabljika i li\u0161\u0107a ove biljke naj\u010de\u0161\u0107e se koristi u dodacima prehrani. Tada ga mo\u017eete prona\u0107i u obliku kapsula, tableta, \u010dajeva ili tinktura. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>U\u010dinci eleutherococcusa prema studijama<\/strong><\/h3>\n\n\n\n<p>Ovaj se adaptogen uglavnom koristi za smanjenje tjelesnog umora i potporu dugoro\u010dnim sportskim performansama. Tako\u0111er je povezan s podr\u0161kom imunolo\u0161kim funkcijama i boljoj mentalnoj otpornosti u stresnim situacijama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njegov utjecaj na sportsku izdr\u017eljivost testiran je, primjerice, u studiji u kojoj je jedna skupina rekreativnih biciklista uzimala 800 mg ovog biljnog ekstrakta 8 tjedana, a druga skupina je primala placebo. Zatim su se zamijenili. Sportske performanse svih sudionika testirane su tijekom istra\u017eivanja. <strong>Pobolj\u0161anje pokazatelja VO2max, koje je bitno za performanse izdr\u017eljivosti,<\/strong> primije\u0107eno je kod onih koji su uzimali eleutercoccuse. Tako\u0111er su imali bolje pokazatelje rada srca i mogli su u\u010dinkovitije koristiti glikogen (skladi\u0161ni izvor energije). <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sibirski ginseng tako\u0111er mo\u017ee <strong>poja\u010dati u\u010dinke drugih adaptogena.<\/strong> Izvrsno djeluje, naprimjer, zajedno s Rhodiolom roseom i schisandrom. Ova se kombinacija obi\u010dno koristi za bolje upravljanje stresom. Eleutherococcus je stoga idealan adaptogen za sve sporta\u0161e, kao i za pojedince koji \u017eele bolje upravljati svojom napeto\u0161\u0107u i stresnim situacijama. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201314]<\/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\"><strong>Tipi\u010dno doziranje eleutherococcusa<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standardna doza koja se obi\u010dno koristila u studijama je u rasponu <strong>300 &#8211; 1200 mg<\/strong> dnevno.<\/li>\n\n\n\n<li>Me\u0111utim, u nekim studijama mo\u017eete nai\u0107i na dozu od 2 &#8211; 4 g dnevno.<\/li>\n\n\n\n<li>Maksimalni u\u010dinak obi\u010dno se posti\u017ee tek nakon nekoliko tjedana redovite uporabe. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n<\/ul>\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\/08\/iStock-1160927215-1124x749.jpg\" alt=\"Kakvi su u\u010dinci eleuterococcusa?\" class=\"wp-image-291062\" style=\"width:843px;height:562px\" title=\"Kakvi su u\u010dinci eleuterococcusa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1160927215-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1160927215-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1160927215-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1160927215-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kineska_schisandra_pomaze_u_smanjenju_oksidativnog_stresa\"><\/span>4. Kineska schisandra poma\u017ee u smanjenju oksidativnog stresa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kineska schisandra (Schisandra chinensis)<\/strong> ili bobica s pet okusa biljka je koja je sna\u017eno ukorijenjena u kineskoj tradicionalnoj medicini, a lokalni travari poznaju njene u\u010dinke stotinama godina. Na kineskom, njezino ime zna\u010di <strong>plod s pet okusa.<\/strong> Ka\u017ee se da kada okusite njegove plodove, ne\u0107ete mo\u0107i odlu\u010diti ho\u0107e ima li sladak, gorak, kiseli, ljuti ili slani okus. Male su, crvene boje i nalikuju brusnici ili crvenom ribizu. Iako se mogu jesti svje\u017ee, vi\u0161e se koriste za pripremu \u010dajeva, sirupa ili \u010dak vina. <strong>Njihov ekstrakt vo\u0107a dodaje se i dodacima prehrani<\/strong> koji naj\u010de\u0161\u0107e imaju oblik praha ili kapsula. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>U\u010dinci kineske schisandre prema studijama<\/strong><\/h3>\n\n\n\n<p>Glavni as u rukavu schisandre su schisandrini koji su odgovorni za ve\u0107inu njihovih u\u010dinaka. Me\u0111utim, plodovi ove biljke sadr\u017ee i <strong>polifenole, flavonoide te vitamine C i E.<\/strong> Sve su te tvari me\u0111u<strong> antioksidansima<\/strong> koji \u0161tite tijelo od o\u0161te\u0107enja uzrokovanog oksidativnim stresom. Zahvaljuju\u0107i adaptogenim svojstvima, schisandra vam tako\u0111er mo\u017ee pomo\u0107i u <strong>boljem upravljanju stresom ili tjeskobom te pobolj\u0161anju tjelesnih performansi.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[15\u201316]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U jednoj od studija, promatrane \u017eene podijeljene su u dvije skupine. Jedna je uzimala placebo, a druga 1000 mg ekstrakta schisandre. Pokazale su promjenu u snazi donjih udova i koli\u010dini laktata, \u0161to je usko povezano s umorom mi\u0161i\u0107a. Nakon 12 tjedana te su vrijednosti ponovno izmjerene, a kao rezultat toga, kod \u017eena koje su koristile schisandru, istra\u017eiva\u010di su uo\u010dili ve\u0107u snagu u donjim udovima i smanjenje koli\u010dine laktata u tijelu. Me\u0111utim, kod ovih \u017eena nije se pratila niti sportska aktivnost niti prehrana. Zasad nije posve jasno \u0161to stoji iza utjecaja schisandre na sportske performanse stoga su potrebna daljnja istra\u017eivanja. Me\u0111utim, <strong>bolji protok krvi u mi\u0161i\u0107e mo\u017ee imati odre\u0111eni u\u010dinak zbog ve\u0107e proizvodnje du\u0161ikovog oksida u tijelu.<\/strong> Taj je u\u010dinak opa\u017een nakon uporabe schisandre. Schisandra je stoga jo\u0161 jedna biljka s adaptogenim svojstvima i mo\u017ee vam pomo\u0107i da se oduprete stresu. Osim toga, mo\u017ee pobolj\u0161ati sportske performanse. <span class=\"tadv-color\" style=\"color: #ff6600\">[15, 17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tipi\u010dno doziranje kineske schisandre<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Osu\u0161eni i mljeveni plod schisandre obi\u010dno se koristi u koli\u010dinama od <strong>1 &#8211; 3 g dnevno.<\/strong><\/li>\n\n\n\n<li>Ista doza vrijedi i za onu u obliku kapsule.<\/li>\n\n\n\n<li>Dugotrajna uporaba ove tvari prikladna je za postizanje maksimalnih u\u010dinaka. <span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span><\/li>\n<\/ul>\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\/08\/iStock-1054994474-1124x749.jpg\" alt=\"Koji su u\u010dinci schisandre?\" class=\"wp-image-291076\" style=\"width:843px;height:562px\" title=\"Koji su u\u010dinci schisandre?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1054994474-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1054994474-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1054994474-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-1054994474-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ashwagandha_snizava_kortizol_i_pomaze_u_borbi_protiv_stresa\"><\/span>5. Ashwagandha sni\u017eava kortizol i poma\u017ee u borbi protiv stresa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandha&nbsp;<\/strong><\/a><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><em>(Withania somnifera)<\/em><\/strong><\/a> naziva se<strong> kraljicom ajurvedskog bilja.<\/strong> Manje veli\u010danstven je prijevod imena ove biljke s indijskog sanskrta, \u0161to se prevodi kao<strong> &#8220;miris konja&#8221;.<\/strong> Uostalom, ako osjetite miris njegova korijena, to vas mo\u017ee podsjetiti na <strong>miris konja.<\/strong> Ali nemojte se obeshrabriti. Odlu\u010dite li probati ashwagandhu, ne\u0107ete morati jesti sam korijen, ve\u0107 \u0107ete ga prona\u0107i u ugodnijem obliku kapsula ili tableta, koje otklanjaju ove neugodnosti. <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>U\u010dinci ashwagandhe prema studijama<\/strong><\/h3>\n\n\n\n<p>Ashwagandha je jedan od najpoznatijih i najistra\u017eenijih adaptogena. Prema studijama, ima niz blagotvornih u\u010dinaka na ljudski organizam. Oni uklju\u010duju ubla\u017eavanje osje\u0107aja tjeskobe i stresa, pobolj\u0161anje tjelesnih performansi ili pobolj\u0161anje kognitivnih funkcija poput razmi\u0161ljanja i pam\u0107enja. Kod mu\u0161karaca, tako\u0111er mo\u017ee pomo\u0107i u pove\u0107anju testosterona.<\/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\/2021\/08\/WhatsApp-Image-2021-05-19-at-15.20.28-749x1124.jpeg\" alt=\"Koji su u\u010dinci ashwagandhe?\" class=\"wp-image-291090\" title=\"Koji su u\u010dinci ashwagandhe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/WhatsApp-Image-2021-05-19-at-15.20.28-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/WhatsApp-Image-2021-05-19-at-15.20.28-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/WhatsApp-Image-2021-05-19-at-15.20.28-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/WhatsApp-Image-2021-05-19-at-15.20.28.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<p><strong>Pozitivan u\u010dinak na upravljanje stresom<\/strong> tako\u0111er je dokazan u studiji u kojoj su sudionici uzimali 300 mg ekstrakta ashwagandhe dva puta dnevno tijekom 60 dana. U ovom su istra\u017eivanju sudjelovali samo ljudi koji su u pro\u0161losti iskusili kroni\u010dni stres.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prije i nakon testnog razdoblja, izmjerena im je razina hormona stresa kortizola, a ispunili su i &#8220;upitnik o stresu&#8221; u vezi s percipiranom razinom stresa. Na kraju testnog razdoblja, prema upitniku, imali su 44 % ni\u017ee ocjene stresa i 27,9 % ni\u017ee razine kortizola u krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i tim rezultatima, istra\u017eiva\u010di su zaklju\u010dili da <strong>ekstrakt ashwagandhe mo\u017ee pove\u0107ati otpornost pojedinca na stres<\/strong>, a time i pobolj\u0161ati ukupnu kvalitetu \u017eivota. <span class=\"tadv-color\" style=\"color: #ff6600\">[18\u201319]<\/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\"><strong>Tipi\u010dno doziranje ashwagandhe<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>U istra\u017eivanjima se doza <a href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandhe<\/a> naj\u010de\u0161\u0107e kretala <strong>od 300 do 500 mg.<\/strong><\/li>\n\n\n\n<li>Jo\u0161 nije jasno ukazuju li ve\u0107e doze iznad 500 mg na ja\u010di u\u010dinak.<\/li>\n\n\n\n<li>Za maksimalni u\u010dinak preporu\u010duje se dugotrajna uporaba ashwagandhe . <span style=\"color: #ff6600\" class=\"tadv-color\">[20]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim adaptogena, u upravljanju stresom mogu vam pomo\u0107i i drugi prakti\u010dni savjeti koje \u0107ete prona\u0107i u \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to je stres opasan za nas i kako ga smanjiti?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%E2%80%9CReishi%E2%80%9D_gljiva_besmrtnosti_promice_mentalno_i_fizicko_blagostanje\"><\/span>6. &#8220;Reishi&#8221;, gljiva besmrtnosti, promi\u010de mentalno i fizi\u010dko blagostanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/bio-reishi-prah-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Reishi (<em>Ganoderma lucidum)<\/em><\/strong><\/a>&nbsp; je gljiva s dugom povije\u0161\u0107u kori\u0161tenja u tradicionalnoj kineskoj medicini. Sam njezin izvorni naziv na kineskom, koji se prevodi kao <strong>gljiva besmrtnosti,<\/strong> budi \u017eelju da saznate vi\u0161e o tome. Reishi se ne jedu kao ostale gljive koje se dodaju juhama ili umacima. Gorkog je okusa i \u010dvrste konzistencije. Definitivno je ugodnije za kori\u0161tenje u obliku dodataka prehrani. Mo\u017eete ju prona\u0107i, naprimjer, u prahu, kapsulama ili tabletama. <span style=\"color: #ff6600\" class=\"tadv-color\">[21]<\/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\"><strong>U\u010dinci reishija prema studijama<\/strong><\/h3>\n\n\n\n<p>Reishi sadr\u017ei \u010ditav niz aktivnih tvari koje su najvi\u0161e povezane s osje\u0107ajem mentalne i fizi\u010dke dobrobiti, smanjenjem stresa i potporom imunolo\u0161kim funkcijama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Polisaharidi i terpenoidi smatraju se naju\u010dinkovitijim tvarima koje se nalaze u reishiju. Od polisaharida najva\u017eniji su beta-glukani. Oni su me\u0111u topljivim vlaknima koje vole zdrave bakterije koje \u017eive u na\u0161im crijevima. <strong>Sve u svemu, to poma\u017ee u odr\u017eavanju ravnote\u017ee u crijevnom mikrobiomu,<\/strong> \u0161to je usko povezano sa zdravom probavom, optimalnom te\u017einom i obrambenim mehanizmima. Prema studijama, aktivne tvari sadr\u017eane u reishi gljivi tako\u0111er poma\u017eu u pove\u0107anju aktivnosti imunolo\u0161kih stanica (prirodnih stanica ubojica), koje imaju antitumorsko djelovanje. Studije su tako\u0111er potvrdile pozitivne u\u010dinke ovog ekstrakta gljive na simptome kroni\u010dnog mentalnog i fizi\u010dkog umora. Oni mogu biti sljede\u0107i: bolovi u mi\u0161i\u0107ima, vrtoglavica, poreme\u0107aji spavanja, mu\u010dnina, nemogu\u0107nost opu\u0161tanja i razdra\u017eljivost. Sudionici istra\u017eivanja koji su imali neke od ovih simptoma pokazali su olak\u0161anje nakon 8 tjedana redovite uporabe ekstrakta reishija. <span class=\"tadv-color\" style=\"color: #ff6600\">[21\u201322]<\/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\"><strong>Tipi\u010dno doziranje reishija<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Naj\u010de\u0161\u0107e kori\u0161tena koli\u010dina <a href=\"https:\/\/gymbeam.hr\/bio-reishi-prah-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">reishija<\/a> u studijama kre\u0107e se izme\u0111u 1,4 \u2013 5,2 g dnevno.<\/li>\n\n\n\n<li>U studijama su ispitane i ve\u0107e doze, ali jo\u0161 nije jasno imaju li doista ja\u010di u\u010dinak i ve\u0107u korist.<\/li>\n\n\n\n<li>Kao i ostale adaptogene, reishi se treba dugotrajno koristiti za postizanje \u017eeljenih rezultata. <span style=\"color: #ff6600\" class=\"tadv-color\">[21\u201323]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate \u0161to mo\u017eete u\u010diniti za jaki imunitet, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 na\u010dina kako oja\u010dati imunolo\u0161ki sustav i za\u0161tititi svoje zdravlje.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/08\/iStock-944039708-1124x749.jpg\" alt=\"Kakve u\u010dinke ima reishi?\" class=\"wp-image-291104\" style=\"width:843px;height:562px\" title=\"Kakve u\u010dinke ima reishi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-944039708-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-944039708-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-944039708-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/iStock-944039708-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Kordiceps_podrzava_zdravlje_muskaraca_i_proizvodnju_testosterona\"><\/span>7. Kordiceps podr\u017eava zdravlje mu\u0161karaca i proizvodnju testosterona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p> <\/p>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/kordiceps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cordyceps sinensis&nbsp;<em>(Ophiocordyceps sinensis)<\/em><\/strong><\/a>&nbsp; ili <strong>gljiva-gusjenica<\/strong> je na prvi pogled atipi\u010dna gljiva. Raste uglavnom u Aziji i <strong>jedan je od dragulja tradicionalne kineske medicine<\/strong>. Ime gusjenice nije dobilo slu\u010dajno. Parazitira na li\u010dinkama kukaca, koje postupno potpuno kontrolira i dobiva njihov oblik. Rijetka je gljiva i njezino je branje u prirodi vrlo ograni\u010deno. Nekad se u kineskoj povijesti u njoj moglo u\u017eivati samo u Carskoj pala\u010di. Trenutno je, zahvaljuju\u0107i suvremenim tehnikama uzgoja, mnogo dostupnija i uglavnom se koristi za proizvodnju dodataka prehrani. <span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/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\"><strong>U\u010dinci kordicepsa (gljive-gusjenice) prema studijama<\/strong><\/h3>\n\n\n\n<p>Kordiceps, poput reishija, sadr\u017ei polisaharide u obliku beta-glukana, bioaktivnih kordicepsa i drugih aktivnih sastojaka koji mu daju jedinstvena svojstva. To je uvelike posljedica \u010dinjenice da se ovaj adaptogen koristi za poticanje vitalnosti, pobolj\u0161anje sportskih performansi i pove\u0107anje razine testosterona u mu\u0161karaca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tako\u0111er ima antioksidativna svojstva<\/strong> koja poma\u017eu neutralizirati slobodne radikale koji bi mogli nanijeti \u0161tetu tijelu. Prema studijama, tako\u0111er mo\u017ee <strong>podr\u017eati sportske performanse<\/strong> pobolj\u0161avaju\u0107i svoju sposobnost kori\u0161tenja kisika (VO2max), \u010dime poma\u017ee u odga\u0111anju umora. Zahvaljuju\u0107i sadr\u017eaju beta-glukana, kordiceps tako\u0111er ima pozitivan u\u010dinak na odr\u017eavanje ravnote\u017ee u crijevnom mikrobiomu te tako\u0111er doprinosi <strong>optimalnoj obrani organizma.<\/strong> Brojne znanstvene studije tako\u0111er su pokazale njegove u\u010dinke na normalizaciju razine kolesterola i op\u0107e kardiovaskularno zdravlje. Njegovi u\u010dinci tako\u0111er se mogu pozitivno odraziti na zdravlje mu\u0161karaca. Prema nekim studijama, mo\u017ee utjecati na Leydigove stanice testisa i tako podr\u017eati <strong>proizvodnju testosterona.<\/strong> Suplementacija kordicepsa mo\u017ee tako imati pozitivan u\u010dinak na bitna podru\u010dja ljudskog \u017eivota. <span class=\"tadv-color\" style=\"color: #ff6600\">[25\u201327]<\/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\"><strong>Tipi\u010dno doziranje Cordyceps sinensisa<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prema studijama, u\u010dinkovitom se dozom smatra 1000 &#8211; 3000 mg ekstrakta kordicepsa dnevno.<\/li>\n\n\n\n<li>Ta se koli\u010dina obi\u010dno uzima u jednoj ili vi\u0161e doza s hranom.<\/li>\n\n\n\n<li>Za postizanje u\u010dinaka kordicepsa potrebno ga je koristiti dulje vrijeme. <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/li>\n<\/ul>\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\/08\/IMG_7497-e1630304772210-1124x750.jpg\" alt=\"Koji su u\u010dinci kordicepsa?\" class=\"wp-image-291118\" style=\"width:843px;height:563px\" title=\"Koji su u\u010dinci kordicepsa?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7497-e1630304772210-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7497-e1630304772210-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7497-e1630304772210-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7497-e1630304772210-768x513.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/IMG_7497-e1630304772210.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Je_li_u_redu_kombinirati_razlicite_adaptogene\"><\/span>Je li u redu kombinirati razli\u010dite adaptogene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u010dinci adaptogena \u010desto su sli\u010dni i \u010desto se savr\u0161eno nadopunjuju u jednom dodatku prehrani. Primjerice, <strong>kombinacija eleutherococcusa s rhodiolom i shisandrom<\/strong> je znanstveno dokazana. Zajedno, oni mogu pomo\u0107i u u\u010dinkovitijem upravljanju stresom. Tako\u0111er, kombinacija <a href=\"https:\/\/gymbeam.hr\/bio-kompleks-gljiva-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>reishija s kordicepsom<\/strong><\/a> i drugim gljivama s adaptogenim svojstvima stvorit \u0107e kompleks u kojem se u\u010dinci pojedinih tvari me\u0111usobno podr\u017eavaju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako ste tek po\u010deli s kori\u0161tenjem adaptogena, odaberite jedan ili dva proizvoda i pratite reakciju svog tijela.<\/strong> Slobodno zapi\u0161ite kako se osje\u0107ate svakodnevno te ako imate vi\u0161e energije, spavate bolje ili se osje\u0107ajte manje pod stresom. Ne zaboravite da se ove tvari <strong>trebaju koristiti dugo i redovito.<\/strong> <strong>Mo\u017ee pro\u0107i nekoliko tjedana prije nego \u0161to se primijeti bilo kakav u\u010dinak.<\/strong> Definitivno nije dobra ideja po\u010deti uzimati svih 7 ovih adaptogena odjednom u punim dozama. To bi moglo uzrokovati brojne neugodnosti, uzrokovane mu\u010dninom ili glavoboljom. Ako uzimate bilo koje lijekove, razgovarajte sa svojim lije\u010dnikom o prikladnosti uzimanja adaptogena. <span class=\"tadv-color\" style=\"color: #ff6600\">[4, 29]<\/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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Adaptogeni vam mogu olak\u0161ati suo\u010davanje sa svakodnevnim \u017eivotom, jer se ponekad jednostavno morate nositi s nekim stresom. Utje\u010du na hormone i mogu utjecati na \u017eiv\u010dani sustav, zbog \u010dega se <strong>osje\u0107ate smirenije i otpornije<\/strong>. Neki od njih imaju kvalitete koje \u0107ete cijeniti u drugim podru\u010djima \u017eivota. Rhodiola rosea, naprimjer, poma\u017ee u <strong>smanjenju tjelesnog ili mentalnog umora,<\/strong> eleutherococcus i schisandra mogu potaknuti sportske performanse, a ashwagandha mo\u017ee pobolj\u0161ati zdravlje mu\u0161karaca i pove\u0107ati razinu testosterona. Gljive reishi i kordiceps zauzvrat mogu <strong>pobolj\u0161ati okoli\u0161 crijevnog mikrobioma,<\/strong> \u0161to je bitno za zdrav imunitet. Dakle, koji \u0107ete adaptogen prvo isprobati?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li entuzijasti\u010dne prijatelje koji uvijek tra\u017ee na\u010dine da postanu najbolja verzija sebe? Ne zaboravite podijeliti na\u0161 \u010dlanak s njima kako bi i oni saznali o zanimljivim u\u010dincima adaptogena.<\/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\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\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\/other-special-nutrition-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOther Special Nutrition Supplements\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>Adaptogeni poma\u017eu bolje podnijeti stres i upravljati zahtjevnim na\u010dinom \u017eivota. Neki tako\u0111er podr\u017eavaju sportske performanse i imunolo\u0161ku funkciju. Koji su najbolji i kako ih koristiti?<\/p>\n","protected":false},"author":129,"featured_media":290995,"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":[130],"tags":[6500,7364,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-296996","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-stres-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>Adaptogeni: Prirodne tvari koje poma\u017eu u upravljanju stresom - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Adaptogeni poma\u017eu u upravljanju stresom, tjeskobom, smanjuju umor, podr\u017eavaju mikrobiom, imunitet i sportske performanse. 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