{"id":298065,"date":"2021-10-04T15:21:09","date_gmt":"2021-10-04T13:21:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298065"},"modified":"2021-10-04T15:21:12","modified_gmt":"2021-10-04T13:21:12","slug":"adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/","title":{"rendered":"Adaptogeni: Naravne snovi, ki pomagajo obvladati stres"},"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\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#Kaj_so_adaptogeni_in_kako_delujejo\" title=\"Kaj so adaptogeni in kako delujejo?\">Kaj so adaptogeni in kako delujejo?<\/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\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#1_Rozni_koren_Rhodiola_rosea_pomaga_bolje_obvladati_stres_in_zmanjsati_utrujenost\" title=\"1. Ro\u017eni koren (Rhodiola rosea) pomaga bolje obvladati stres in zmanj\u0161ati utrujenost\">1. Ro\u017eni koren (Rhodiola rosea) pomaga bolje obvladati stres in zmanj\u0161ati utrujenost<\/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\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#2_Ginseng_podpira_zivcni_sistem_in_zdravje_pri_moskih\" title=\"2. Ginseng podpira \u017eiv\u010dni sistem in zdravje pri mo\u0161kih\">2. Ginseng podpira \u017eiv\u010dni sistem in zdravje pri mo\u0161kih<\/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\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#3_Sibirski_ginseng_ali_Eleutherococcus_senticosus_spodbuja_sportne_zmogljivosti\" title=\"3. Sibirski ginseng ali Eleutherococcus senticosus spodbuja \u0161portne zmogljivosti\">3. Sibirski ginseng ali Eleutherococcus senticosus spodbuja \u0161portne zmogljivosti<\/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\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#4_Kitajska_sisandra_pomaga_zmanjsati_oksidativni_stres\" title=\"4. Kitajska \u0161isandra pomaga zmanj\u0161ati oksidativni stres\">4. Kitajska \u0161isandra pomaga zmanj\u0161ati oksidativni stres<\/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\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#5_Asvaganda_znizuje_kortizol_in_pomaga_pri_boju_proti_stresu\" title=\"5. A\u0161vaganda zni\u017euje kortizol in pomaga pri boju proti stresu\">5. A\u0161vaganda zni\u017euje kortizol in pomaga pri boju proti stresu<\/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\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#6_Goba_nesmrtnosti_%C2%BBreishi%C2%AB_spodbuja_dusevno_in_telesno_dobro_pocutje\" title=\"6. Goba nesmrtnosti \u00bbreishi\u00ab spodbuja du\u0161evno in telesno dobro po\u010dutje\">6. Goba nesmrtnosti \u00bbreishi\u00ab spodbuja du\u0161evno in telesno dobro po\u010dutje<\/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\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#7_Ophiocordyceps_sinensis_pri_moskih_spodbuja_zdravje_in_proizvodnjo_testosterona\" title=\"7. Ophiocordyceps sinensis pri mo\u0161kih spodbuja zdravje in proizvodnjo testosterona\">7. Ophiocordyceps sinensis pri mo\u0161kih spodbuja zdravje in proizvodnjo 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.si\/blog\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#Ali_lahko_kombiniramo_razlicne_adaptogene\" title=\"Ali lahko kombiniramo razli\u010dne adaptogene?\">Ali lahko kombiniramo razli\u010dne 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.si\/blog\/adaptogeni-naravne-snovi-ki-pomagajo-obvladati-stres\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">\u010ce pre\u017eivljate \u010das z ljudmi, ki \u0161e i\u0161\u010dejo na\u010dine, kako postati najbolj\u0161a razli\u010dica sebe, ste verjetno \u017ee sli\u0161ali nekaj o adaptogenih. To so rastline in glive, ki <strong>vsebujejo antioksidante in druge aktivne snovi, ki podpirajo du\u0161evno odpornost in obvladovanje stresa.<\/strong> Skratka, adaptogene snovi vam bodo pomagale bolje obvladati stres in se mu prilagoditi. Prilagajanje nato vklju\u010duje prilagajanje zunanjim razmeram in za\u0161\u010dito organizma pred negativnimi vplivi.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Poleg tega so pri adaptogenih sredstvih opazili pozitivne u\u010dinke na mo\u017egansko aktivnost, \u010drevesni mikrobiom in imunost. \u010ce vam uspe izbolj\u0161ati nekatera od teh podro\u010dij, <strong>lahko na splo\u0161no izbolj\u0161ate svoje \u017eivljenje.<\/strong> Zato so adaptogeni v zadnjem \u010dasu do\u017eiveli tak val priljubljenosti. V tem \u010dlanku boste izvedeli, kateri so med naju\u010dinkovitej\u0161imi, kaj lahko izbolj\u0161ajo in kako se uporabljajo.<\/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=\"Kaj_so_adaptogeni_in_kako_delujejo\"><\/span>Kaj so adaptogeni in kako delujejo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Zaradi svojih lastnosti so adaptogeni \u0161e posebej priljubljeni med <a href=\"https:\/\/gymbeam.si\/blog\/biohacking-7-nasvetov-ki-vam-bodo-izboljsali-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biohekerji<\/a>, \u0161tudenti in vsemi ljudmi, ki i\u0161\u010dejo naravne na\u010dine za bolj\u0161e obvladovanje stresa. To so razli\u010dna zeli\u0161\u010da in gobe, ki so bile predelane v prah, tinkture, tablete ali kapsule. To ni ni\u010d novega, \u010deprav se o njih v zadnjem \u010dasu govori nekoliko pogosteje. <strong>Adaptogeni so splo\u0161ni del tradicionalne kitajske medicine ali ajurvede<\/strong>. Tudi piloti med drugo svetovno vojno so jih uporabljali kot orodje za bolj\u0161e obvladovanje stresa. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[1]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Delujejo tako, da <strong>podpirajo naravno odpornost telesa na stres.<\/strong> Lahko okrepijo mehanizme, ki pomagajo pri obvladovanju ve\u010dje obremenitve in vam omogo\u010dajo, da se prilagodite stresu ter tako pre\u017eivite. Zahvaljujo\u010d njim boste sistem trenirali podobno kot mi\u0161ice v telovadnici. Stres si lahko predstavljate kot te\u017eko ute\u017e. Na za\u010detku komaj naredite nekaj ponovitev. \u010ce pa redno trenirate, se bodo va\u0161e mi\u0161ice okrepile in vam s\u010dasoma ne bo tako te\u017eko. Tako kot so se va\u0161e mi\u0161ice prilagodile obremenitvi, bodo adaptogeni pove\u010dali va\u0161o odpornost na stres.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Vsak adaptogen ima nekoliko druga\u010den u\u010dinek in vpliva na razli\u010dne telesne funkcije. Glede na raziskave lahko te snovi aktivirajo razli\u010dne mehanizme, ki <strong>uravnavajo raven hormonov, vplivajo na proizvodnjo energije ali zagotavljajo dolo\u010deno stopnjo za\u0161\u010dite pred dolo\u010denimi boleznimi.<\/strong> Podpirajo splo\u0161no zdravje organizma in njegovo sposobnost pre\u017eivetja.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[2\u20134]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">To pa zagotovo ne pomeni, da lahko u\u017eivate samo adaptogene in pri\u010dakujete, da vas bodo za\u0161\u010ditili pred vsemi pastmi sodobnega sveta. \u017dal ne gre tako. Za ohranjanje zdravja so \u0161e vedno najpomembnej\u0161a redna vadba, <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\">zdrava prehrana<\/a>, ki vsebuje vsa pomembna hranila, ustrezen po\u010ditek in tudi splo\u0161na <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\">skrb za du\u0161evno zdravje<\/a>. <strong>Adaptogene do\u017eivljajte kot \u0161e en del sestavljanke zdravega na\u010dina \u017eivljenja<\/strong>, ki vam lahko pomaga izbolj\u0161ati kakovost \u017eivljenja. Le jih \u017eelite kar najbolje izkoristiti, jih uporabljajte redno in dolgoro\u010dno. Lahko traja nekaj tednov, da se poka\u017eejo njihovi u\u010dinki. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[2\u20134]<\/span><\/span><\/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\/2021\/08\/image00007-1124x749.jpeg\" alt=\"Kaj so adaptogeni?\" class=\"wp-image-291020\" width=\"843\" height=\"562\" title=\"Kaj so 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Rozni_koren_Rhodiola_rosea_pomaga_bolje_obvladati_stres_in_zmanjsati_utrujenost\"><\/span>1. Ro\u017eni koren (Rhodiola rosea) pomaga bolje obvladati stres in zmanj\u0161ati utrujenost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\"><strong><span style=\"color: blue\"><a href=\"https:\/\/gymbeam.si\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\"Ro\u017eni koren ali Rhodiola rosea (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ro\u017eni koren ali <i>Rhodiola rosea<\/i><\/a><\/span><\/strong>, znana tudi kot<strong> zlata korenina<\/strong>, je rastlina, ki se pojavlja predvsem v hladnej\u0161ih gorskih obmo\u010djih. Nima le plemenitega imena, ampak tudi <strong>\u0161iroko paleto u\u010dinkov,<\/strong> zahvaljujo\u010d ve\u010d kot<strong> 140 aktivnim snovem<\/strong>, ki jih vsebuje. <strong>Rosavin in salidrozid<\/strong> veljata za naju\u010dinkovitej\u0161i. Izvle\u010dek te rastline se najpogosteje uporablja v obliki tablet, tinktur ali kapsul. Njegove u\u010dinke \u017ee vrsto let poznajo prebivalci Kitajske in tudi nekaterih obmo\u010dij Rusije in Skandinavije, saj je lahko v pomo\u010d pri zahtevnih podnebnih razmerah. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[5]<\/span><\/span><\/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><span lang=\"SL\">U\u010dinki ro\u017enega korena glede na \u0161tudije<\/span><\/strong><\/h3>\n\n\n\n<p>Ro\u017eni koren se najpogosteje uporablja za zmanj\u0161anje utrujenosti in iz\u010drpanosti, izbolj\u0161anje kognitivnih funkcij, pozornosti in subjektivnega dobrega du\u0161evnega po\u010dutja, ki je posledica zni\u017eanja stopnje zaznanega stresa. Pozitivno lahko vpliva tudi na \u0161portne zmogljivosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Za temi u\u010dinki stojijo \u0161tevilni mehanizmi, ki vplivajo na \u010dlove\u0161ko telo. Glede na \u0161tudije lahko vpliva na raven hormonov, na primer <strong>normalizira koli\u010dino stresnega hormona kortizola.<\/strong> V ve\u010djih koli\u010dinah v krvi lahko kortizol povzro\u010di ob\u010dutek tesnobe, napetost, razdra\u017eljivost in nespe\u010dnost. Ro\u017eni koren vam lahko pomaga prepre\u010diti te simptome in bolje obvladati stresne situacije.<span class=\"tadv-color\"><span style=\"color: #ff6600\">&nbsp;[5]<\/span><\/span><\/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=\"Kak\u0161ne u\u010dinke ima ro\u017eni koren?\" class=\"wp-image-291034\" title=\"Kak\u0161ne u\u010dinke ima ro\u017eni koren?\" 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><span lang=\"SL\">Raziskovalci, ki so opazovali u\u010dinke izvle\u010dka ro\u017enega korena (<i>Rhodiola rosea<\/i>), so ugotovili, da pomaga obnoviti celi\u010dno energijo v obliki ATP. To bi lahko pojasnilo njegov u\u010dinek pri zmanj\u0161evanju utrujenosti. Zanimivi rezultati so bili videni tudi v \u0161tudiji, v kateri so udele\u017eenci s kroni\u010dno utrujenostjo dnevno prejemali 400 mg izvle\u010dka ro\u017enega korena. Po 8 tednih redne uporabe so imeli <strong>ve\u010d fizi\u010dne in du\u0161evne energije.<\/strong> Izbolj\u0161al se je tudi njihov spanec, sprejemanje odlo\u010ditev in po\u010dutili so se manj stresno.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[6\u20137]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Druga \u0161tudija je preu\u010devala u\u010dinek tega adaptogena na zmogljivost kolesarjev. Eno uro pred kolesarjenjem so eni skupini dali enkraten odmerek 3 mg izvle\u010dka ro\u017enega korena na 1 kg telesne te\u017ee. Druga skupina je prejela placebo v obliki ogljikovih hidratov. Med nadaljnjim testiranjem so se skupine zamenjale. Kolesarji, ki so pred testno vo\u017enjo u\u017eivali ro\u017eni koren, so imeli ni\u017eji sr\u010dni utrip, hitreje so prevozili razdaljo in menili, da jim ni treba vlagati toliko truda v isto stvar, kot brez njega. Vse to lahko privede do splo\u0161no <strong>izbolj\u0161ane \u0161portne uspe\u0161nosti.<\/strong> Ro\u017eni koren lahko tako prispeva k izbolj\u0161anju \u0161tevilnih vidikov vsakdanjega \u017eivljenja.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[6\u20137]<\/span><\/span><\/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><span lang=\"SL\">Tipi\u010den odmerek ro\u017enega korena<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Pri izbiri prehranskega dopolnila, ki vsebuje <a href=\"https:\/\/gymbeam.si\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ro\u017eni koren<\/a>, izberite tiste, ki vsebujejo standardiziran izvle\u010dek, ki vsebuje <strong>3% rosavina in 1% salidrozidov.<\/strong><\/span><\/li><li>V \u0161tudijah se obi\u010dajno uporabljajo odmerki od 50 do 600 mg na dan.<\/li><li>Vendar ve\u010dji odmerki (obi\u010dajno ve\u010d kot 680 mg na dan) niso ve\u010d priporo\u010dljivi. Kot pri ve\u010dini stvari, \u00bb\u010dim ve\u010d, tem bolje\u00ab tudi za u\u010dinke tega adaptogena ne velja.<\/li><li><span lang=\"SL\">Za dosego \u017eelenih u\u010dinkov je potrebno \u00bbzlato korenino\u00ab uporabljati dolgoro\u010dno. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[5]<\/span><\/span><\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><span lang=\"SL\">Pomembno je, da si zagotovite dovolj po\u010ditka, da prepre\u010dite telesno in du\u0161evno utrujenost. To vklju\u010duje spanje in druge aktivnosti, ki vam pomagajo pri spro\u0161\u010danju. \u010ce \u017eelite izvedeti ve\u010d o njih, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-ce-se-po-spanju-pocutite-utrujeno-osredotocite-se-na-teh-7-vrst-sprostitve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kaj storiti, \u010de se po spanju po\u010dutite utrujeno? <\/strong><\/a><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-ce-se-po-spanju-pocutite-utrujeno-osredotocite-se-na-teh-7-vrst-sprostitve\/\" target=\"_blank\" rel=\"noopener\"><strong>Osredoto\u010dite se na teh 7 vrst sprostitve.<\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ginseng_podpira_zivcni_sistem_in_zdravje_pri_moskih\"><\/span>2. Ginseng podpira \u017eiv\u010dni sistem in zdravje pri mo\u0161kih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Azijski ginseng (<\/strong><em><strong>Panax ginseng<\/strong><\/em><\/a><a href=\"https:\/\/gymbeam.si\/ginseng-gymbeam.html\"><strong>)<\/strong><\/a> je rastlina, ki se pojavlja predvsem v Aziji in Rusiji. Njegova uporaba ima tudi najve\u010djo tradicijo na tem podro\u010dju. Velja za <strong>najmo\u010dnej\u0161i adaptogen od vseh.<\/strong> U\u010dinki te rastline so verjetno tudi najbolj raziskani. \u010ce ga boste kdaj videli, vas bo verjetno pritegnil s temno rde\u010dimi plodovi. Njegova glavna mo\u010d pa je pod zemlji, saj se <strong>izvle\u010dek korenine ginsenga<\/strong> uporablja predvsem za proizvodnjo prehranskih dopolnil. Korenine so mesto, kjer se skriva mo\u010d ginsenga. Ta adaptogen ima res edinstvene lastnosti. [8]<\/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><span lang=\"SL\">U\u010dinki ginsenga glede na \u0161tudije<\/span><\/strong><\/h3>\n\n\n\n<p>Ginseng lahko ponudi res raznolik nabor koristnih u\u010dinkov. Ti vklju\u010dujejo izbolj\u0161anje razpolo\u017eenja, imunskih in kognitivnih funkcij ter spodbujanje zdravja pri mo\u0161kih z uravnavanjem ravni testosterona in erektilne funkcije. Hkrati pa pozitivno vpliva na \u017eiv\u010dni sistem in \u0161portne zmogljivosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u0160tevilne \u0161tudije so potrdile, da podpira normalno delovanje \u017eivcev in jih \u0161\u010diti pred po\u0161kodbami. To pomaga prepre\u010diti na primer Alzheimerjevo ali Parkinsonovo bolezen. Ginseng se pogosto uporablja tudi za <strong>podporo delovanja mo\u017eganov.<\/strong> Vpliva na aktivnost holina, ki je pomemben za proizvodnjo acetilholina &#8211; nevrotransmiterja, ki ima pomembno vlogo pri uravnavanju spomina, razmi\u0161ljanja in u\u010denja.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[9]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Pove\u010da tudi aktivnost encimskega antioksidanta glutation peroksidaze, ki lahko odstrani \u0161kodljive proste radikale in tako <strong>za\u0161\u010diti celice pred oksidativnim stresom.<\/strong> Prav tako vpliva na proizvodnjo du\u0161ikovega oksida, ki pove\u010da pretok krvi. Posledi\u010dno <strong>podpira pravilno delovanje srca in krvnih \u017eil,<\/strong> pa tudi oskrbo s kisikom in pomembnimi hranili po vsem telesu. Za izbolj\u0161anjem erektilne funkcije pri mo\u0161kih, ki so v okviru \u0161tudij prejemali dodatke ginsenga, verjetno stoji tudi bolj\u0161i pretok krvi. Poleg tega rezultati znanstvenega dela ka\u017eejo, da lahko ta adaptogen ubla\u017ei nekatere simptome menopavze pri \u017eenskah in tako spodbudi libido.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[10\u201311]<\/span><\/span><\/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><span lang=\"SL\">Tipi\u010den odmerek ginsenga<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">V \u0161tudijah se obi\u010dajno uporablja <strong>100 do 800 mg<\/strong> izvle\u010dka <a href=\"https:\/\/gymbeam.si\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ginsenga<\/a>.<\/span><\/li><li><span lang=\"SL\">U\u010dinkovit odmerek je v razponu <strong>500-2000 mg<\/strong> posu\u0161enega pra\u0161ka.<\/span><\/li><li>Za spodbujanje mo\u0161kega spolnega zdravja je priporo\u010dljivo uporabljati korejski rde\u010di ginseng v koli\u010dini 1000 mg 3-krat na dan<\/li><li><span lang=\"SL\">U\u010dinki se obi\u010dajno pojavijo po dolgoro\u010dni uporabi.<span class=\"tadv-color\"><span style=\"color: #ff6600\"> [11]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Poleg ginsenga podpirajo delovanje mo\u017eganov tudi nootropiki. \u010ce vas zanima, kako te snovi delujejo in katere so najbolj znane, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/nootropiki-za-izboljsanje-funkcij-mozganov-in-spomina-ki-jih-morate-poznati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Nootropiki za izbolj\u0161anje funkcij mo\u017eganov in spomina, ki jih morate poznati.<\/strong><\/a><\/span><\/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\/2021\/08\/iStock-471194514-1124x752.jpg\" alt=\"Kak\u0161ni so u\u010dinki ginsenga?\" class=\"wp-image-291048\" width=\"843\" height=\"564\" title=\"Kak\u0161ni so u\u010dinki 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Sibirski_ginseng_ali_Eleutherococcus_senticosus_spodbuja_sportne_zmogljivosti\"><\/span>3. Sibirski ginseng ali Eleutherococcus senticosus spodbuja \u0161portne zmogljivosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Sibirski ginseng ali <i>Eleutherococcus senticosus<\/i><\/span><\/strong><span lang=\"SL\"> je znan tudi kot <strong>\u00bbhudi\u010dev grm\u00ab.<\/strong>&nbsp;Vse to so imena rastline, ki je <strong>tradicionalni del kitajske medicine.<\/strong> Dolgo se je uporabljal tudi na obmo\u010dju ruske Sibirije, kar dokazuje eno od njegovih imen. Ko boste to rastlino videli v naravi, se vam verjetno ne bo zdela ni\u010d posebnega. Toda vse se spremeni, ko pogledate, kaj se skriva pod zemljo. Takrat boste razumeli ime \u00bbhudi\u010dev grm\u00ab. V primeru elevterokoka je res videti, ko da ga je ustvaril hudi\u010d sam. Izvle\u010dek korenine, pa tudi stebel in listov te rastline se najpogosteje uporablja v prehranskih dopolnilih. Lahko ga najdete v obliki kapsul, tablet, \u010dajev ali tinktur. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[12]<\/span><\/span><\/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><span lang=\"SL\">U\u010dinki sibirskega ginsenga glede na \u0161tudije<\/span><\/strong><\/h3>\n\n\n\n<p>Ta adaptogen se ve\u010dinoma uporablja za zmanj\u0161anje telesne utrujenosti in podporo dolgoro\u010dnim \u0161portnim zmogljivostim. Povezan je tudi s podporo imunskega sistema in bolj\u0161i du\u0161evno odpornostjo v stresnih situacijah.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Njegov u\u010dinek na \u0161portno vzdr\u017eljivost je bil na primer preizku\u0161en v \u0161tudiji, v kateri je ena skupina rekreativnih kolesarjev 8 tednov jemala 800 mg tega rastlinskega izvle\u010dka, druga skupina pa placebo. Nato sta se skupini zamenjali. Vsi udele\u017eenci so bili med \u0161tudijo testirani za atletske sposobnosti. Pri tistih, ki so jemali sibirski ginseng, so opazili <strong>izbolj\u0161anje kazalnika VO2max, ki je bistvenega pomena za vzdr\u017eljivost<\/strong>. Imeli so tudi bolj\u0161e kazalnike delovanja srca in so lahko u\u010dinkoviteje uporabljali glikogen (vir shranjevanja energije). <span class=\"tadv-color\"><span style=\"color: #ff6600\">[12\u201314]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Sibirski ginseng lahko <strong>pove\u010da u\u010dinke drugih adaptogenov<\/strong>. Odli\u010dno deluje na primer v povezavi z ro\u017enim korenom in \u0161isandro. Ta kombinacija se obi\u010dajno uporablja za bolj\u0161e obvladovanje stresa. Elevtrokok je idealen adaptogen za vse \u0161portnike in posameznike, ki \u017eelijo bolje obvladati napete in stresne situacije. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[12\u201314]<\/span><\/span><\/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><span lang=\"SL\">Tipi\u010den odmerek sibirskega ginsenga<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Standardni odmerek, ki se obi\u010dajno uporablja v \u0161tudijah, je v razponu od <strong>300 do 1200 mg<\/strong> na dan.<\/span><\/li><li>V nekaterih \u0161tudijah pa lahko naletite tudi na odmerek 2-4 g na dan.<\/li><li><span lang=\"SL\">Najve\u010dji u\u010dinek se obi\u010dajno dose\u017ee \u0161ele po nekaj tednih redne uporabe.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[12]<\/span><\/span><\/span><\/li><\/ul>\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\/iStock-1160927215-1124x749.jpg\" alt=\"Kak\u0161ni so u\u010dinki sibirskega ginsenga?\" class=\"wp-image-291062\" width=\"843\" height=\"562\" title=\"Kak\u0161ni so u\u010dinki sibirskega ginsenga?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kitajska_sisandra_pomaga_zmanjsati_oksidativni_stres\"><\/span>4. Kitajska \u0161isandra pomaga zmanj\u0161ati oksidativni stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Kitajska \u0161isandra (<i>Schisandra chinensis<\/i>)<\/span><\/strong><span lang=\"SL\"> ali jagoda s petimi okusi je rastlina, ki je mo\u010dno zakoreninjena v kitajski tradicionalni medicini, lokalni zeli\u0161\u010darji pa njene u\u010dinke poznajo \u017ee ve\u010d sto let. V kitaj\u0161\u010dini njeno ime pomeni <strong>plod petih okusov.<\/strong> Re\u010deno je, da se ob oku\u0161anju njenih plodov ne boste mogli odlo\u010diti, ali oku\u0161ate sladko, grenko, kislo, peko\u010de ali slano. Plodovi so majhni in rde\u010di, spominjajo pa na brusnice ali rde\u010di ribez. \u010ceprav jih lahko u\u017eivamo sve\u017ee, se bolj uporabljajo za pripravo \u010dajev, sirupov ali celo vina. <strong>Njihov sadni ekstrakt se doda tudi prehranskim dopolnilom,<\/strong> ki so najpogosteje v obliki pra\u0161kov ali kapsul.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[15]<\/span><\/span><\/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><span lang=\"SL\">U\u010dinki kitajske \u0161isandre glede na \u0161tudije<\/span><\/strong><\/h3>\n\n\n\n<p><span lang=\"SL\">Glavni as v rokavu \u0161isandre so schiasandrini, ki so odgovorni za ve\u010dino njenih u\u010dinkov. Plodovi te rastline pa vsebujejo tudi <strong>polifenole, flavonoide ter vitamina C in E.<\/strong> Vse te snovi spadajo med <strong>antioksidante<\/strong>, ki \u0161\u010ditijo telo pred po\u0161kodbami zaradi oksidativnega stresa. Zahvaljujo\u010d svojim adaptogenim lastnostim vam lahko \u0161isandra pomaga tudi <strong>pri bolj\u0161em obvladovanju stresa ali tesnobe ter pove\u010da telesne zmogljivosti.<\/strong>&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[15\u201316]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">V eni izmed \u0161tudij so bile spremljane \u017eenske razdeljene v dve skupini. Ena je jemala placebo, druga pa 1000 mg izvle\u010dka \u0161isandre. Pokazala se je sprememba mo\u010di spodnjih okon\u010din in koli\u010dine laktata, kar je tesno povezano z mi\u0161i\u010dno utrujenostjo. Po 12 tedni so bile te vrednosti ponovno izmerjene, zato so pri \u017eenskah, ki so uporabljale \u0161isandro, raziskovalci opazili ve\u010djo mo\u010d v spodnjih okon\u010dinah in zmanj\u0161anje koli\u010dine laktata v telesu. Vendar pri teh \u017eenskah niso spremljali niti \u0161portne aktivnosti niti prehrane. Doslej ni povsem jasno, kaj stoji za vplivom \u0161isandre na \u0161portno zmogljivost, zato so potrebne nadaljnje raziskave. <strong>Bolj\u0161i pretok krvi v mi\u0161ice pa ima lahko dolo\u010den u\u010dinek zaradi ve\u010dje proizvodnje du\u0161ikovega oksida v telesu.<\/strong> Ta u\u010dinek so opazili po uporabi \u0161isandre. \u0160isandra je torej \u0161e ena rastlina z adaptogenimi lastnostmi in vam lahko pomaga upreti se stresu. Poleg tega lahko izbolj\u0161a \u0161portne zmogljivosti. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[15, 17]<\/span><\/span><\/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><span lang=\"SL\">Tipi\u010den odmerek kitajske \u0161isandre<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Posu\u0161eni in mleti plodovi \u0161isandre se obi\u010dajno uporabljajo v koli\u010dinah <strong>1-3 g na dan.<\/strong><\/span><\/li><li>Enak odmerek velja za obliko kapsul.<\/li><li><span lang=\"SL\">Za doseganje maksimalnih u\u010dinkov je primerna dolgoro\u010dna uporaba te snovi.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[15]<\/span><\/span><\/span><\/li><\/ul>\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\/iStock-1054994474-1124x749.jpg\" alt=\"Kak\u0161ni so u\u010dinki \u0161isandre?\" class=\"wp-image-291076\" width=\"843\" height=\"562\" title=\"Kak\u0161ni so u\u010dinki \u0161isandre?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Asvaganda_znizuje_kortizol_in_pomaga_pri_boju_proti_stresu\"><\/span>5. A\u0161vaganda zni\u017euje kortizol in pomaga pri boju proti stresu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\"><strong><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\"A\u0161vaganda (Withania somnifera) (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: blue\">A\u0161vaganda<\/span> <span style=\"color: blue\">(<i>Withania somnifera<\/i>)<\/span><\/a><\/strong> je tako imenovana <strong>kraljica ajurvedskih zeli\u0161\u010d.<\/strong> Manj veli\u010dasten je prevod imena te rastline iz indijskega sanskrta, ki pomeni <strong>\u00bbvonj po konju\u00ab<\/strong>. Konec koncev, \u010de vohate njene korenine, vas lahko res spomni na <strong>vonj konja.<\/strong> Ampak ne obupajte. \u010ce se odlo\u010dite poskusiti a\u0161vagando, vam ne bo treba jesti same korenine, ampak jo boste na\u0161li v prijetnej\u0161i obliki kapsul ali tablet, ki odpravljajo te neprijetnosti. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[18]<\/span><\/span><\/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><span lang=\"SL\">U\u010dinki a\u0161vagande glede na \u0161tudije<\/span><\/strong><\/h3>\n\n\n\n<p>A\u0161vaganda je eden najbolj znanih in najbolj raziskanih adaptogenov. Glede na \u0161tudije ima \u0161tevilne ugodne u\u010dinke na \u010dlove\u0161ko telo. Ti vklju\u010dujejo laj\u0161anje ob\u010dutka tesnobe in stresa, spodbujanje telesne zmogljivosti ali izbolj\u0161anje kognitivnih funkcij, kot sta razmi\u0161ljanje in spomin. Pri mo\u0161kih lahko pomaga tudi pri pove\u010danju 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=\"Kak\u0161ni so u\u010dinki a\u0161vagande?\" class=\"wp-image-291090\" title=\"Kak\u0161ni so u\u010dinki a\u0161vagande?\" 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><span lang=\"SL\">Pozitiven u\u010dinek na obvladovanje stresa<\/span><\/strong><span lang=\"SL\"> je bil dokazan tudi v \u0161tudiji, v kateri so udele\u017eenci 60 dni jemali 300 mg izvle\u010dka a\u0161vagande dvakrat na dan. V tej \u0161tudiji so sodelovali samo ljudje, ki so v preteklosti trpeli zaradi kroni\u010dnega stresa.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred in po preskusnem obdobju so jim izmerili raven stresnega hormona kortizola in izpolnili \u00bbvpra\u0161alnik o stresu\u00ab glede tega, v kak\u0161ni meri zaznavajo stres. Ob koncu preskusnega obdobja so imeli glede na vpra\u0161alnike 44% ni\u017eje zaznavanje stresa in 27,9% ni\u017eje ravni kortizola v krvi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Zahvaljujo\u010d tem rezultatom so raziskovalci ugotovili, da lahko <strong>izvle\u010dek a\u0161vagande pove\u010da odpornost posameznika na stres<\/strong> in tako izbolj\u0161a splo\u0161no kakovost \u017eivljenja. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[18\u201319]<\/span><\/span><\/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><span lang=\"SL\">Tipi\u010den odmerek a\u0161vagande<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">V \u0161tudijah je bil odmerek <a href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a\u0161vagande<\/a> najpogosteje <strong>od 300 do 500 mg.<\/strong><\/span><\/li><li>Ni \u0161e povsem jasno, ali odmerek nad 500 mg ka\u017ee mo\u010dnej\u0161e u\u010dinke.<\/li><li><span lang=\"SL\">Za najve\u010dji u\u010dinek je priporo\u010dljivo, da se a\u0161vaganda uporablja na dolgi rok. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[20]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Poleg adaptogenov vam pri obvladovanju stresa lahko pomagajo \u0161e drugi prakti\u010dni nasvetu, ki jih boste na\u0161li v \u010dlanku <span style=\"color: #ff6600\"><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\"><strong>Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/strong><\/a><\/span><\/span><\/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_Goba_nesmrtnosti_%C2%BBreishi%C2%AB_spodbuja_dusevno_in_telesno_dobro_pocutje\"><\/span>6. Goba nesmrtnosti \u00bbreishi\u00ab spodbuja du\u0161evno in telesno dobro po\u010dutje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/bio-reishi-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Reishi (<\/strong><em><strong>Ganoderma lucidum<\/strong><\/em>)<\/a> je gliva z dolgo zgodovino uporabe v tradicionalni kitajski medicini. \u017de njeno ime v kitaj\u0161\u010dini, ki se prevaja kot <strong>goba nesmrtnosti<\/strong>, vzbuja \u017eeljo, da bi o njen izvedeli ve\u010d. Reishija ne jemo kot druge gobe, ki jih dodamo juham ali omakam. Ima grenak okus in \u010dvrsto konsistenco. Vsekakor je prijetnej\u0161a uporaba v obliki prehranskih dopolnil. Najdete ga na primer v obliki pra\u0161ka, kapsul ali tablet. <span style=\"color: #ff6600\">[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><span lang=\"SL\">U\u010dinki reishija glede na \u0161tudije<\/span><\/strong><\/h3>\n\n\n\n<p>Reishi vsebuje celo vrsto aktivnih snovi, ki so najbolj povezane z ob\u010dutkom du\u0161evnega in telesnega dobrega po\u010dutja, zmanj\u0161anjem stresa in podporo imunskega sistema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Polisaharidi in terpenoidi veljajo za naju\u010dinkovitej\u0161e snovi, ki jih najdemo v reishiju. Od polisaharidov so najpomembnej\u0161i beta-glukani. Ti so med topnimi vlakninami, ki jih zdrave bakterije, ki \u017eivijo v na\u0161em \u010drevesju, preprosto obo\u017eujejo. <strong>Na splo\u0161no to pomaga ohranjati ravnovesje v \u010drevesnem mikrobiomu,<\/strong> ki je tesno povezan z zdravo prebavo, optimalno telesno te\u017eo in obrambo telesa. Glede na \u0161tudije aktivne snovi, ki jih vsebuje goba reishi, prav tako pomagajo pove\u010dati aktivnost imunskih celic (naravne celice ubijalke), ki imajo protitumorske u\u010dinke. \u0160tudije so potrdile tudi pozitivne u\u010dinke izvle\u010dka te gobe na simptome kroni\u010dne du\u0161evne in telesne utrujenosti. To lahko vklju\u010duje bole\u010dine v mi\u0161icah, omotico, motnje spanja, slabost, nezmo\u017enost sprostitve in razdra\u017eljivost. Udele\u017eenci \u0161tudije, ki so imeli nekatere od teh simptomov, so po 8 tednih redne uporabe izvle\u010dka reishija ob\u010dutili olaj\u0161anje. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[21\u201322]<\/span><\/span><\/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><span lang=\"SL\">Tipi\u010den odmerek reishija<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Najpogosteje uporabljena koli\u010dina <a href=\"https:\/\/gymbeam.si\/bio-reishi-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">reishija<\/a> v \u0161tudijah se giblje med 1,4-5,2 g na dan.<\/span><\/li><li>V \u0161tudijah so preu\u010devali tudi vi\u0161je odmerke, vendar \u0161e ni jasno, ali imajo res mo\u010dnej\u0161i u\u010dinek in ve\u010djo korist.<\/li><li><span lang=\"SL\">Tako kot druge adaptogene je treba tudi reishi za doseganje \u017eelenih rezultatov uporabljati dolgoro\u010dno. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[21\u201323]<\/span><\/span><\/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\/2021\/08\/iStock-944039708-1124x749.jpg\" alt=\"Kak\u0161ne u\u010dinke ima reishi?\" class=\"wp-image-291104\" width=\"843\" height=\"562\" title=\"Kak\u0161ne 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ophiocordyceps_sinensis_pri_moskih_spodbuja_zdravje_in_proizvodnjo_testosterona\"><\/span>7. Ophiocordyceps sinensis pri mo\u0161kih spodbuja zdravje in proizvodnjo testosterona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/cordyceps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cordyceps sinensis <\/strong><em><strong>(Ophiocordyceps sinensis)<\/strong><\/em><\/a>ali<strong> goba gosenic<\/strong> je na prvi pogled netipi\u010dna gliva. Raste predvsem v Aziji in je <strong>eden od draguljev tradicionalne kitajske medicine.<\/strong> Ime \u00bbgosenica\u00ab ni dobila po naklju\u010dju. \u017divi kot parazit na li\u010dinkah \u017eu\u017eelk, nad katerimi postopoma prevzame nadzor in njihovo obliko. Je redka gliva in koli\u010dinsko je v naravi zelo omejena. Neko\u010d v kitajski zgodovini se je lahko u\u017eivala le v cesarski pala\u010di. Trenutno je zaradi sodobnih tehnik pridelave veliko bolj dostopna in se uporablja predvsem za proizvodnjo prehranskih dopolnil. <span style=\"color: #ff6600\">[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><span lang=\"SL\">U\u010dinki gobe gosenic glede na \u0161tudije<\/span><\/strong><\/h3>\n\n\n\n<p>Goba gosenic, tako kot reishi, vsebuje polisaharide v obliki beta-glukanov, bioaktivnih kordicepsov in drugih u\u010dinkovin, ki tej glivi dajejo edinstvene lastnosti. To je v veliki meri posledica dejstva, da se ta adaptogen uporablja za spodbujanje vitalnosti, izbolj\u0161anje \u0161portnih zmogljivosti in pove\u010danje ravni testosterona pri mo\u0161kih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Ima tudi antioksidativne lastnosti<\/span><\/strong><span lang=\"SL\">, ki pomagajo nevtralizirati proste radikale, ki lahko po\u0161kodujejo telo. Glede na \u0161tudije lahko <strong>podpira tudi \u0161portne zmogljivosti<\/strong> z izbolj\u0161anjem sposobnosti uporabe kisika (VO2max) in s tem pomaga pri laj\u0161anju utrujenosti. Zaradi vsebnosti beta-glukanov ima goba gosenic pozitiven u\u010dinek na vzdr\u017eevanje ravnovesja v \u010drevesnem mikrobiomu in prispeva k <strong>optimalni obrambi telesa.<\/strong> \u0160tevilne znanstvene \u0161tudije so pokazale u\u010dinke te glive na normalizacijo ravni holesterola in splo\u0161no zdravje srca in o\u017eilja. Njeni u\u010dinki se lahko pozitivno odra\u017eajo tudi na zdravju mo\u0161kih. Glede na nekatere \u0161tudije lahko vpliva na celice testisov Leydig in tako podpira <strong>proizvodnjo testosterona.<\/strong> Dodatek gobe gosenic lahko tako pozitivno vpliva na bistvena podro\u010dja \u010dlove\u0161kega \u017eivljenja. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[25\u201327]<\/span><\/span><\/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><span lang=\"SL\">Tipi\u010den odmerek gobe gosenic<\/span><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><span lang=\"SL\">Glede na \u0161tudije velja, da je u\u010dinkovit odmerek 1000-3000 mg izvle\u010dka <a href=\"https:\/\/gymbeam.si\/cordyceps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gobe gosenic<\/a> na dan.<\/span><\/li><li>Ta koli\u010dina se obi\u010dajno vzame v enem ali ve\u010d odmerkih s hrano.<\/li><li><span lang=\"SL\">Za doseganje u\u010dinkov gobe gosenic, morate le to u\u017eivati dalj \u010dasa. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[1\u20132]<\/span><\/span><\/span><\/li><\/ul>\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_7497-e1630304772210-1124x750.jpg\" alt=\"Kak\u0161ni so u\u010dinki gobe gosenic?\" class=\"wp-image-291118\" width=\"843\" height=\"563\" title=\"Kak\u0161ni so u\u010dinki gobe gosenic?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_lahko_kombiniramo_razlicne_adaptogene\"><\/span>Ali lahko kombiniramo razli\u010dne adaptogene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">U\u010dinki adaptogenov so pogosto podobni in se v enem prehranskem dopolnili pogosto odli\u010dno dopolnjujejo. Na primer, <strong>kombinacija sibirskega ginsenga z ro\u017enim korenom in \u0161isandro<\/strong> je znanstveno dokazana. Skupaj lahko pomagajo u\u010dinkoviteje obvladovati stres. Prav tako bo kombinacija <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/ekstrakt-iz-gob-bio-mushroom-complex-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>reishija z gobo gosenic<\/strong><\/a><\/span> in drugimi glivami z adaptogenimi lastnostmi ustvarila kompleks, v katerem se u\u010dinki posameznih snovi medsebojno podpirajo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">\u010ce ste novi v svetu adaptogenov, izberite enega ali dva izdelka in spremljajte reakcijo svojega telesa.<\/span><\/strong><span lang=\"SL\"> Vsak dan si zapi\u0161ite, kako se po\u010dutite. \u010ce imate ve\u010d energije, bolje spite ali se po\u010dutite manj stresno. Ne pozabite, da <strong>je treba te snovi uporabljati dolgo in redno. Morda bo trajalo nekaj tednov, preden bo opazen kakr\u0161en koli u\u010dinek.<\/strong> Vsekakor ni dobro za\u010deti jemati vseh 7 adaptogenov naenkrat in v polnih odmerkih. To lahko povzro\u010di \u0161tevilne neprijetnosti, med katerimi sta slabost in glavoboli. \u010ce jemljete katero koli zdravilo, se o ustreznosti jemanja adaptogenov posvetujte s svojim osebnim zdravnikom.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600\">[4, 29]<\/span><\/span><\/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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Adaptogeni vam lahko olaj\u0161ajo obvladovanje vsakdanjega \u017eivljenja, kajti v\u010dasih se preprosto morate spopasti s stresom. Vplivajo na hormone in posledi\u010dno tudi na \u017eiv\u010dni sistem, zaradi \u010desar se boste <strong>po\u010dutili mirnej\u0161e, hkrati pa boste tudi bolj odporni.<\/strong> Nekateri od njih imajo lastnosti, ki jih boste cenili na drugih podro\u010djih \u017eivljenja. Ro\u017eni koren na primer pomaga <strong>zmanj\u0161ati telesno ali du\u0161evno utrujenost,<\/strong> sibirski ginseng in \u0161isandra lahko spodbujata \u0161portne zmogljivosti, a\u0161vaganda pa lahko izbolj\u0161a zdravje pri mo\u0161kih in pove\u010da raven testosterona. Glivi Reishi in Cordyceps pa lahko <strong>izbolj\u0161ata okolje \u010drevesnega mikrobioma,<\/strong> ki je bistvenega pomena za zdrav imunski sistem. Kateri adaptogen boste torej najprej poskusili?<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate prijatelje, ki vedno i\u0161\u010dejo na\u010dine, kako postati najbolj\u0161a razli\u010dica sebe? Ne pozabite deliti tega \u010dlanka z njimi, da bodo lahko izvedeli vse o zanimivih u\u010dinkih adaptogenov.<\/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 pomagajo bolje prena\u0161ati stres in prevzeti nadzor nad zahtevnim \u017eivljenjskim slogom. Nekateri podpirajo tudi \u0161portne zmogljivosti in delovanje imunskega sistema. Kateri so najbolj\u0161i in kako jih uporabljati?<\/p>\n","protected":false},"author":129,"featured_media":291004,"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":[118],"tags":[6507,7371,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-298065","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-prehranska-dopolnila","9":"tag-stres-sl","10":"tag-zdrav-zivljenjski-slog","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>Adaptogeni: Naravne snovi, ki pomagajo obvladati stres - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Adaptogeni pomagajo pri obvladovanju stresa, zmanj\u0161ujejo utrujenost, imunski sistem in \u0161portne zmogljivosti. 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