{"id":303129,"date":"2021-10-23T15:54:00","date_gmt":"2021-10-23T13:54:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=303129"},"modified":"2024-06-20T15:26:36","modified_gmt":"2024-06-20T13:26:36","slug":"kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/","title":{"rendered":"Kako se spremenita va\u0161 um in telo, ko za\u010dnete telovaditi in se zdravo prehranjevati?"},"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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#1_Vec_energije_za_vse_aktivnosti\" title=\"1. Ve\u010d energije za vse aktivnosti\">1. Ve\u010d energije za vse aktivnosti<\/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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#2_Izboljsana_koncentracija\" title=\"2. Izbolj\u0161ana koncentracija\">2. Izbolj\u0161ana koncentracija<\/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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#3_Izboljsanje_razpolozenja\" title=\"3. Izbolj\u0161anje razpolo\u017eenja\">3. Izbolj\u0161anje razpolo\u017eenja<\/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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#4_Boljsa_kakovost_las_in_nohtov\" title=\"4. Bolj\u0161a kakovost las in nohtov\">4. Bolj\u0161a kakovost las in nohtov<\/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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#5_Bolj_zdrava_in_mlajsa_koza\" title=\"5. Bolj zdrava in mlaj\u0161a ko\u017ea\">5. Bolj zdrava in mlaj\u0161a ko\u017ea<\/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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#6_Odpravi_glavobole\" title=\"6. Odpravi glavobole\">6. Odpravi glavobole<\/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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#7_Boljsa_prebava_brez_napihnjenega_zelodca\" title=\"7. Bolj\u0161a prebava, brez napihnjenega \u017eelodca\">7. Bolj\u0161a prebava, brez napihnjenega \u017eelodca<\/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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#8_Odpravlja_zatekanje_nog\" title=\"8. Odpravlja zatekanje nog\">8. Odpravlja zatekanje nog<\/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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#9_Odpravi_stalno_lakoto_in_zeljo_po_sladkem\" title=\"9. Odpravi stalno lakoto in \u017eeljo po sladkem\">9. Odpravi stalno lakoto in \u017eeljo po sladkem<\/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\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#10_Ohlapna_oblacila\" title=\"10. Ohlapna obla\u010dila\">10. Ohlapna obla\u010dila<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#11_Cvrstejsa_postava_in_manj_celulita\" title=\"11. \u010cvrstej\u0161a postava in manj celulita\">11. \u010cvrstej\u0161a postava in manj celulita<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#12_Boljsa_kondicija\" title=\"12. Bolj\u0161a kondicija\">12. Bolj\u0161a kondicija<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#13_Povecana_moc\" title=\"13. Pove\u010dana mo\u010d\">13. Pove\u010dana mo\u010d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#14_Hrana_ni_vec_posast\" title=\"14. Hrana ni ve\u010d po\u0161ast\">14. Hrana ni ve\u010d po\u0161ast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#15_Boljsa_kakovost_spanca\" title=\"15. Bolj\u0161a kakovost spanca\">15. Bolj\u0161a kakovost spanca<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#16_Boljse_obvladovanje_stresa\" title=\"16. Bolj\u0161e obvladovanje stresa\">16. Bolj\u0161e obvladovanje stresa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#17_Okrepljen_imunski_sistem\" title=\"17. Okrepljen imunski sistem\">17. Okrepljen imunski sistem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#18_Boljsa_drza_brez_bolecin_v_hrbtu\" title=\"18. Bolj\u0161a dr\u017ea brez bole\u010din v hrbtu\">18. Bolj\u0161a dr\u017ea brez bole\u010din v hrbtu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#19_Povecan_libido\" title=\"19. Pove\u010dan libido\">19. Pove\u010dan libido<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#20_Boljsa_samopodoba_in_privlacnost\" title=\"20. Bolj\u0161a samopodoba in privla\u010dnost\">20. Bolj\u0161a samopodoba in privla\u010dnost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ste se kdaj vpra\u0161ali, kako vadba in prehrana vplivata na va\u0161e <strong>razpolo\u017eenje, energijo in postavo<\/strong>? Morda se zjutraj zbudite utrujeni, \u0161e vedno vas mu\u010di \u017eelja po sladkem in tudi hla\u010de se vedno te\u017eje zapnejo. Poskusite razmisliti o tem, kak\u0161en je va\u0161 dan. \u010ce od jutra do ve\u010dera sedite za ra\u010dunalnikom, si nalivate kavo, va\u0161a prehrana pa je sestavljena predvsem iz mo\u010dno predelanih \u017eivilskih jedi, ste morda pravkar naleteli na svojo najve\u010djo te\u017eavo. Vendar ne skrbite, pri tem niste sami. Na\u0161 primer, <strong>Mi\u0161a<\/strong>, je bila v enakem polo\u017eaju. Vendar se je odlo\u010dila, da tega ne bo ve\u010d dopu\u0161\u010dala. V zadnjem letu je v svoje \u017eivljenje uvedla <strong>redno telesno vadbo, izlo\u010dila nezdravo hrano, se prehranjuje ve\u010dinoma s polnovredno hrano, upo\u0161teva pitni re\u017eim <\/strong>in ne more si kaj, da se ne bi \u010dudila, kako odli\u010dne rezultate ima, brez da bi ji bilo treba v svoj proces <a href=\"https:\/\/gymbeam.si\/blog\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/\" target=\"_blank\" aria-label=\"vklju\u010diti kak\u0161no \u010dude\u017eno raztrupljanje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vklju\u010diti kak\u0161no \u010dude\u017eno raztrupljanje.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poglejmo si skupaj, ali je mi\u0161i uspelo <a href=\"https:\/\/gymbeam.si\/blog\/bi-se-lahko-vas-metabolizem-upocasnil-ali-bil-poskodovan-5-nasvetov-za-pospesitev-presnove\/\" target=\"_blank\" aria-label=\"pospe\u0161iti metabolizem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pospe\u0161iti metabolizem<\/a>, kot si je \u017eelela, in katere druge razlike je opazila. Morda bo to spodbudilo tudi vas, da v svojem \u017eivljenju uvedete nekaj majhnih sprememb.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Vec_energije_za_vse_aktivnosti\"><\/span>1. Ve\u010d energije za vse aktivnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161a se je odrekla zelo predelani hrani, kot so krofi, hamburgerji iz hitre prehrane, sladkarije in podobne dobrote. Ni si mogla pomagati, da se ne bi \u010dudila, kaj se je zgodilo potem. Zaradi <strong>u\u017eivanja kakovostne hrane z uravnote\u017eenim razmerjem vseh makrohranil ima nenadoma <a href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/\" target=\"_blank\" aria-label=\"dovolj energije  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dovolj energije <\/a>za delo, doma\u010da opravila in druge dejavnosti.<\/strong> Ne dogaja se ve\u010d, da bi po vsakem obroku <a href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/\" target=\"_blank\" aria-label=\"dobila \u017eeljo po dreme\u017eu. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dobila \u017eeljo po dreme\u017eu.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Namesto da bi se vozila, hodi pe\u0161 in je celo na\u0161la mo\u010d, da se je za\u010dela <strong>redno ukvarjati s \u0161portom<\/strong>. Poplava endorfinov po vadbi ji daje \u0161e ve\u010d energije. Zdi se ji, da zdaj zmore vse. Ni dovolj, da se samo \u010dudimo, kako se ta vedno utrujena \u017eenska spreminja pred o\u010dmi vseh. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/Unvkc_0zFxlbvfUY24B5q-LHZTr5WvXr9xQZdlmGf1p7tq7PV7qou5pq2YDGv4jC7-xdXiNo1PhQ_7_1x9kLiaprZ_o9GkrFkcWYqrc38e4MssShVesvjcJy_gXXJB4uk1Jb3PFY=s0\" alt=\"Ve\u010d energije za vse aktivnosti\" title=\"Ve\u010d energije za vse aktivnosti\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Izboljsana_koncentracija\"><\/span>2. Izbolj\u0161ana koncentracija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dejstvo, da je \u0161port povezan z <strong>bolj\u0161o koncentracijo<\/strong>, je Mi\u0161a spoznala povsem po naklju\u010dju. Ko se enostavno ni ve\u010d mogla u\u010diti, se je odpravila na sprehod. Po eni uri <a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" aria-label=\"hoje zunaj (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hoje zunaj<\/a> pa se je vrnila z jasnimi mislimi in celo uspela \u0161e nekaj \u010dasa u\u010diti. Raziskave celo ka\u017eejo, da so bili mladi anketiranci po dvajsetminutni vadbi uspe\u0161nej\u0161i pri matemati\u010dnih testih. Telesna dejavnost ima \u0161tevilne pozitivne u\u010dinke na na\u0161e mo\u017egane. Vadba na primer pomaga <strong>izbolj\u0161ati razpolo\u017eenje, spanec, zmanj\u0161ati stres in tudi tesnobo<\/strong>. Vsi ti dejavniki vplivajo tudi na to, kako dobro se lahko osredoto\u010dimo. Kdo bi se lahko popolnoma posvetil u\u010denju, \u010de je utrujen, pod stresom ali \u010duti tesnobo? Zmanj\u0161anje teh negativnih dejavnikov je torej nujno potrebno za bolj\u0161o koncentracijo. Rezultati \u0161tudij pa ka\u017eejo tudi, da imajo bolj aktivni ljudje <strong>ve\u010dji del mo\u017eganov, ki nadzoruje misli in spomin<\/strong>.<span style=\"color: #ff6600\"> [3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mi\u0161a \u017ee \u010duti prednosti ulvarjanja s \u0161portom. Kadar se mora u\u010diti in ima te\u017eave s koncentracijo, gre \u0161portat in posledi\u010dno ji gre nato vse bolje od rok. Vendar je gibanje zelo pomembno tudi v starej\u0161ih letih. <strong>Raziskave ka\u017eejo, da lahko telesna dejavnost upo\u010dasni upad kognitivnih funkcij pri starej\u0161ih<\/strong>. Mednje spadajo na primer u\u010denje, spomin, koncentracija ali hitrost razmi\u0161ljanja. Gibanje namre\u010d povzro\u010di, da se v mo\u017egane pre\u010drpa ve\u010d krvi, prepojene s kisikom. Ta dejavnik prispeva tudi k mo\u017enosti nastanka <strong>novih nevronskih povezav<\/strong>, kar upo\u010dasni zgoraj omenjeni upad kognitivnih funkcij. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Izboljsanje_razpolozenja\"><\/span>3. Izbolj\u0161anje razpolo\u017eenja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161i je pri \u0161portu zelo v\u0161e\u010d ob\u010dutek, ki ga do\u017eivi po vadbi. \u010ceprav ima v\u010dasih dneve, ko si tega ne \u017eeli, se vseeno pregovori, da gre v <strong>fitnes, na kolo, kotalkanje ali vsaj na hiter sprehod<\/strong>. Priliv dobre volje je vreden tega. Za to so zaslu\u017eni <strong>endorfini<\/strong>, kemikalije, ki jih pogosto imenujemo hormoni sre\u010de in ki jih telo spro\u0161\u010da med vadbo. Ti v telesu spro\u017eijo podobne ob\u010dutke kot znani opiat, morfij. Po vadbi se pogosto po\u010dutimo evfori\u010dno in lahko u\u017eivamo v dobrem razpolo\u017eenju. Njihov sedativni (pomirjevalni) u\u010dinek pa pomaga <strong>zmanj\u0161ati stres<\/strong>. Poleg tega endorfini do neke mere delujejo kot analgetik. To pomeni, da lahko zmanj\u0161ajo zaznavanje bole\u010dine. Endorfini se namre\u010d ve\u017eejo na iste nevronske receptorje kot zdravila proti bole\u010dinam. Tudi to posku\u0161a Mi\u0161a izkoristiti v svojo korist. Ugotovila je, da ji gibanje <strong>pomaga celo pri glavobolih in tudi pri bole\u010dinah v trebuhu pred menstruacijo<\/strong>. <span style=\"color: #ff6600\">[3] [6-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o prednostih posameznih \u0161portov, ne spreglejte na\u0161ega \u010dlanka o <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prednostih kolesarjenja<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" aria-label=\"teka. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">teka.<\/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=\"32659,36358,65239,67330,80965\" ><\/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=\"4_Boljsa_kakovost_las_in_nohtov\"><\/span>4. Bolj\u0161a kakovost las in nohtov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K izbolj\u0161anju kakovosti Mi\u0161inih <a aria-label=\"las in nohtov (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/lasje-nohti-koza\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">las in nohtov<\/a> so v veliki meri prispevale spremembe v prehrani, ki jih je uvedla. Krofe za zajtrk je zamenjala za <a aria-label=\"ovseno ka\u0161o z beljakovinami (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/protein-porridge-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovseno ka\u0161o z beljakovinami<\/a> in <a aria-label=\"sadjem. (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sadjem.<\/a> Odmorov za kosilo ne pre\u017eivlja ve\u010d v restavraciji s hitro prehrano, ampak v <strong>jedilnici z <\/strong><a aria-label=\"vnaprej pripravljenim kosilom. (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vnaprej pripravljenim kosilom<\/strong>.<\/a> Za ve\u010derjo si namesto pice raje sama pripravi testeninsko solato s <a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuno<\/a>. Zaradi teh sprememb lahko telesu zagotovi <strong>dovolj mikrohranil, kot so vitamini in minerali, ki vplivajo na kakovost na\u0161ih nohtov in las.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako je Mi\u0161a \u010dez nekaj \u010dasa opazila, da so njeni lasje bistveno mo\u010dnej\u0161i, debelej\u0161i in manj izpadajo. Prav tako se ji kon\u010dno niso ve\u010d lomili nohti. Zadosten vnos vitaminov pa pozitivno vpliva tudi na zdravje kosti, kar boste cenili predvsem v poznej\u0161ih letih, ko se njihova kakovost obi\u010dajno poslab\u0161a. K ve\u010dji trdnosti in zdravju kosti pa prispevata tudi ustrezen <strong>vnos beljakovin ter vadba<\/strong> za mo\u010d.<span style=\"color: #ff6600\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uravnote\u017eena prehrana, ki vsebuje vse potrebne sestavine, je klju\u010dnega pomena za na\u0161e zdravje in videz. Za bolj\u0161o predstavo smo pripravili poseben <strong>seznam mikrohranil<\/strong>, ki so neposredno povezana z <strong>zdravjem las, nohtov in kosti<\/strong>. <span style=\"color: #ff6600\">[11]<\/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<h3 class=\"wp-block-heading\"><strong>Vitamini in minerali za kakovost nohtov<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>selen<\/li>\n\n\n\n<li>cink<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitamini in minerali za kakovost las<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\"vitamin B7 (biotin) (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/biotin-vege-ostrovit.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin <\/a><a aria-label=\"B7  (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/d-biotin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">B7 <\/a><a href=\"https:\/\/gymbeam.si\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">(biotin)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/bakrov-bisglicinat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">baker<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">selen<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/cink-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">cink<\/span><\/a><\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Vitamini in minerali za zdrave kosti<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cink<\/li>\n\n\n\n<li>fosfor<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">magnezij<\/span><\/a><\/li>\n\n\n\n<li>mangan&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kalcij<\/span><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-c-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin C<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin D<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-k2-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin K<\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\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\/10\/image00007-1124x749.jpeg\" alt=\"Izbolj\u0161ana kakovost las in nohtov zaradi zdrave prehrane\" class=\"wp-image-298169\" style=\"width:843px;height:562px\" title=\"Izbolj\u0161ana kakovost las in nohtov zaradi zdrave prehrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/image00007-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/image00007-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/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=\"5_Bolj_zdrava_in_mlajsa_koza\"><\/span>5. Bolj zdrava in mlaj\u0161a ko\u017ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spremembe v prehrani so se pokazale tudi na drugem podro\u010dju, in sicer pri <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-najboljsi-kolagen-za-zdravo-kozo-in-sklepe\/\" target=\"_blank\" aria-label=\"videzu ko\u017ee (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">videzu ko\u017ee<\/a><\/strong>. Mi\u0161a se je za\u010dela izogibati alkoholu in zelo pazi, da vsak dan popije potrebno koli\u010dino vode, tj. <strong>30 do 45 ml na kg telesne te\u017ee<\/strong>. S tem, ko je za\u010dela naravno vklju\u010devati ve\u010d bolj zdrave hrane, so se izbolj\u0161ale tudi njene akne, ki so jo dolgo \u010dasa motile. Z uravnote\u017eeno prehrano ima veliko cinka, joda, bakra, vitamina B3 (niacina), vitamina B2 (riboflavina), vitamina A in vitamina C. <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako ne pozabi na <strong><a href=\"https:\/\/gymbeam.si\/omega-3-6-9-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ma\u0161\u010dobne kisline omega-3 <\/a><\/strong>in omega-6, ki lahko pozitivno vplivajo na ko\u017eo. Glede na rezultate \u0161tudij lahko celo nekoliko <strong>zmanj\u0161ajo tveganje za nastanek nemelanomskega ko\u017enega raka<\/strong>. Tako redno u\u017eiva na primer <a href=\"https:\/\/gymbeam.si\/sardine-v-oljcnem-olju-gymbeam.html\" target=\"_blank\" aria-label=\"mastne ribe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mastne ribe<\/a>, <a href=\"https:\/\/gymbeam.si\/orehi-gymbeam.html\" target=\"_blank\" aria-label=\"orehe (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orehe<\/a>, <a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" aria-label=\"mandlje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mandlje<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" class=\"ek-link\">laneno seme<\/a>, in \u010de bi \u010dutila, da ji manjka kak\u0161nih mikrohranil, bi lahko kadar koli vklju\u010dila <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\"prehranska dopolnila. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranska dopolnila.<\/a> <span style=\"color: #ff6600\">[12-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Odpravi_glavobole\"><\/span>6. Odpravi glavobole<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glavoboli so bili za Mi\u0161o \u017ee prej pogosta te\u017eava. \u017de je obupala, da se jih bo znebila. Vse, kar je bilo potrebno, je bilo, da se je malo bolj osredoto\u010dila na <strong>pitni re\u017eim<\/strong>. Svojega dneva ne za\u010dne ve\u010d s kavo. Namesto tega takoj, ko se zbudi, spije dva velika kozarca vode. \u0160ele nato lahko u\u017eiva v jutru. \u010cez dan ima na pisalni mizi <a aria-label=\"steklenico (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/steklenica-bamboo-infuse-500-ml-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">steklenico<\/a>, da ne bi pozabila piti. Poleg tega ima tudi druge teko\u010dine, na primer juho, ki jo Mi\u0161a redno u\u017eiva pred glavnim obrokom. Za popoldansko vadbo vzame svoj najljub\u0161i <a aria-label=\"roza hidrator (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/plastenka-hydrator-1-89l-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">roza hidrator<\/a>, v katerem zme\u0161a vodo z <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>. Ti bodo s svojim sladkim okusom izbolj\u0161ali njen pitni re\u017eim, vsebovane aminokisline pa bodo spodbujale tudi regeneracijo po treningu. Pitni re\u017eim zaklju\u010di z ve\u010dernim \u010dajem iz melise, ki ji bo pomagal umiriti um in jo pripravil na spanje. <strong>Glavobol ni imel mo\u017enosti in Mi\u0161a lahko nemoteno zaspi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d informacij o tem, zakaj je pitni re\u017eim pomemben, ne spreglejte \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako neustrezen pitni re\u017eim vpliva na zdravje?<\/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\/10\/iStock-1249628154-1124x749.jpg\" alt=\"Zdrava prehrana in telesna vadba lahko pomagata pri glavobolih\" class=\"wp-image-298184\" style=\"width:843px;height:562px\" title=\"Zdrava prehrana in telesna vadba lahko pomagata pri glavobolih\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1249628154-2048x1365.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_Boljsa_prebava_brez_napihnjenega_zelodca\"><\/span>7. Bolj\u0161a prebava, brez napihnjenega \u017eelodca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Napihnjen \u017eelodec<\/strong> je bila \u0161e ena te\u017eava, povezana s slabim re\u017eimom, ki je Mi\u0161o zelo skrbela. Ob\u010dasno je pri\u0161lo do tega, da si zjutraj ni mogla zapreti hla\u010d. Njena garderoba je bila ve\u010dinoma sestavljena iz ohlapnej\u0161ih kosov obla\u010dil, da bi prikrila te\u017eavo. Zaradi tega ni bila preve\u010d samozavestna. Spra\u0161ujete se, kako se je znebila te nadle\u017ene te\u017eave? Predvsem ji je pomagala vklju\u010ditev <strong>manj\u0161ih obrokov hrane<\/strong>, ki jih je lahko mirno zau\u017eila. Vsako gri\u017eljaj temeljito pre\u017eve\u010di in ne j\u00e9 ve\u010d hitro. Prav tako prisega a \u0161porte, ki lahko spodbudijo gibanje \u010drevesja in krvni obtok. S tem lahko prepre\u010di zaprtje, ki je v Mi\u0161inem primeru povzro\u010dilo tudi napihnjen trebuh. Prav tako ji je koristilo, da se je osredoto\u010dila na zadosten vnos <strong><a href=\"https:\/\/gymbeam.si\/blog\/miti-in-dejstva-o-sadju-ali-razstruplja-in-ali-ga-lahko-jeste-popoldne-in-zvecer-med-hujsanjem\/\" target=\"_blank\" aria-label=\"vlaknin iz sadja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlaknin iz sadja<\/a>, zelenjave in polnozrnatih \u017eivil<\/strong>. To je prakti\u010dno bistvenega pomena za pravilno delovanje prebave. <span 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<p>Z <strong>rednimi sprehodi po kosilu<\/strong> in bolj\u0161o sestavo prehrane je odpravila napihnjen \u017eelodec in druge prebavne te\u017eave. To ji je omogo\u010dilo, da je kon\u010dno spet lahko nosila svoja najljub\u0161a obla\u010dila. <span style=\"color: #ff6600\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d nasvetov, kako se spopasti z napihnjenim \u017eelodcem, ne spreglejte \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\" target=\"_blank\" aria-label=\"Napihnjenost trebuha in kako se tega znebiti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Napihnjenost trebuha in kako se tega znebiti<\/strong>?<\/a><\/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=\"8_Odpravlja_zatekanje_nog\"><\/span>8. Odpravlja zatekanje nog<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u0161a je imela ves dan v pisarni <strong>otekle noge in gle\u017enje<\/strong>, kar je jemala kot nekaj samoumevnega. \u0160e toliko bolj je bila presene\u010dena, ko je ugotovila, da sta se z izvajanjem \u017eivljenjskih sprememb otekanje in ob\u010dutek te\u017ekih nog za\u010dela zmanj\u0161evati. Klju\u010dno je bilo, da je za\u010dela piti ve\u010d teko\u010dine, zato telo ni ve\u010d po nepotrebnem zadr\u017eevalo vode. Pomagalo ji je tudi <strong>zmanj\u0161anje vnosa soli,<\/strong> saj je iz vsakodnevne prehrane izlo\u010dila ultraobdelana \u017eivila. Mi\u0161a je postala aktivnej\u0161a tudi \u010dez dan. Na delovnem mestu si je vzela \u010das za kratke prekinitve, da se je raztegnila ali sprehodila po pisarni. Hkrati je prenehala uporabljati dvigalo in se namesto tega vozi po stopnicah. \u017de tako navidezno majhne spremembe lahko pomagajo pri otekanju nog. <span style=\"color: #ff6600\">[18-21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/XokAi7XdatxQPoDvFDqCvsfiFjJSc_Ls3Vcz0Dn49Q3x3reC07muAc3r1YnPhEpACMg3RflsTu3GXp-mIZXwkhBV8gsdsyLRvdXcWsVqt_DB2vViJPJQZ-NqBhKdZuIctq-0IeIY=s0\" alt=\"Zdrava prehrana zmanj\u0161uje \u017eeljo po sladkem\" title=\"Zdrava prehrana zmanj\u0161uje \u017eeljo po sladkem\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Odpravi_stalno_lakoto_in_zeljo_po_sladkem\"><\/span>9. Odpravi stalno lakoto in \u017eeljo po sladkem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Stalna lakota in \u017eelja po sladkem<\/strong> imata lahko \u0161tevilne vzroke. Najpogostej\u0161i vzrok pa je verjetno <strong>slaba prehrana<\/strong>. Tudi Mi\u0161a je po kon\u010danem obroku za\u010dutila lakoto. In \u017eelja po hrani? Te so jo spremljale na vsakem koraku. Verjetno je bila kriva kombinacija ve\u010d dejavnikov:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>nezadostno pitje vode<\/strong> &#8211; voda delno napolni \u017eelodec, zato lahko pomaga uravnavati lakoto in pove\u010duje ob\u010dutek sitosti. <span style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li><strong>u\u017eivanje alkohola<\/strong> &#8211; pove\u010da apetit in verjetnost izbire bolj kalori\u010dnih jedi <span style=\"color: #ff6600\">[23]<\/span><\/li>\n\n\n\n<li><strong>pomanjkanje beljakovin<\/strong> &#8211; beljakovine so makrohranilo, ki ima najve\u010dji nasitni u\u010dinek, zato je njihovo pomanjkanje v va\u0161i prehrani lahko povezano s pogostim ob\u010dutkom lakote <span style=\"color: #ff6600\">[24-25]<\/span><\/li>\n\n\n\n<li><strong>nezadosten vnos vlaknin<\/strong> &#8211; njihov optimalen vnos vpliva na ob\u010dutek sitosti, podalj\u0161uje \u010das prebave in pomaga uravnavati nihanje sladkorja v krvi.<span style=\"color: #ff6600\">[26]<\/span><\/li>\n\n\n\n<li><strong>prese\u017eek enostavnih sladkorjev<\/strong> &#8211; sladkor hitro pove\u010da raven glukoze v krvi, ki jo telo posku\u0161a uravnavati z ve\u010djo proizvodnjo inzulina, kar lahko posledi\u010dno povzro\u010di nadaljnji padec glukoze v krvi, lakoto in \u017eeljo po hrani <span style=\"color: #ff6600\">[27-28]<\/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>Mi\u0161a je slabo solato zamenjala za kakovosten obrok, vino ob ve\u010derji za vodo, ob vsakem obroku je za\u010dela <strong>jesti ve\u010d beljakovin, sadja ali zelenjave<\/strong> in zmanj\u0161ala koli\u010dino zau\u017eitega sladkorja. In kaj se je zgodilo? Stalna lakota in \u017eelja po hrani sta se za\u010deli zmanj\u0161evati in s\u010dasoma popolnoma izginili.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d nasvetov, kako se znebiti lakote in hrepenenja po hrani, ne zamudite na\u0161ega \u010dlanka: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-znebiti-stalne-lakote-in-hrepenenja-po-hrani\/\" target=\"_blank\" aria-label=\"Kako se znebiti stalne lakote in hrepenenja po hrani? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako se znebiti stalne lakote in hrepenenja po hrani?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ohlapna_oblacila\"><\/span>10. Ohlapna obla\u010dila<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bolj\u0161e prehranjevalne navade in vadba so prinesle rezultate in Mi\u0161a je kon\u010dno do\u017eivela spremembo, ki se je je veselila. <strong>Njene hla\u010de so postale ohlapnej\u0161e in lahko se vrne v velikosti, ki jih je nosila pred leti<\/strong>. In kaj to pomeni, ko je oble\u010dena v ve\u010dja obla\u010dila? Da je shuj\u0161ala in da je \u010das, da spremeni svojo garderobo. Poleg novih kril in kavbojk pa potrebuje tudi druge <a href=\"https:\/\/gymbeam.si\/zenske-fitnes-legice\" target=\"_blank\" aria-label=\"\u0161portne legice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portne legice<\/a> in <a href=\"https:\/\/gymbeam.si\/zenske-majice-in-topi\" target=\"_blank\" aria-label=\"majice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">majice<\/a>. To ji bo pomagalo <strong>ohraniti <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/\" target=\"_blank\" aria-label=\"motivacijo za vadbo.  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>motivacijo za vadbo<\/strong>. <\/a>\u017de zdaj se veseli, da bo v novi opravi kon\u010dno od\u0161la v fitnes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te odli\u010dne rezultate je dosegla tudi brez \u0161tetja makrohranil. Dovolj je bilo, da je upo\u0161tevala preprosta pravila iz \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kalori\u010dni deficit: Kako shuj\u0161ati in imeti \u017eivljenje<\/a><\/strong>?<\/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-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1-960x1124.jpg\" alt=\"\u010cvrstej\u0161a postava in manj celulita zaradi vadbe\" class=\"wp-image-298290\" title=\"\u010cvrstej\u0161a postava in manj celulita zaradi \u0161porta\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1-960x1124.jpg 960w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1-342x400.jpg 342w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/gymbeam-plener1.jpg 1195w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Cvrstejsa_postava_in_manj_celulita\"><\/span>11. \u010cvrstej\u0161a postava in manj celulita<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pribli\u017eno 80-90 % \u017eensk<\/strong> ima celulit, zato Mi\u0161a zagotovo ni bila izjema. Kljub temu je zadovoljna, da se je zaradi bolj\u0161ega \u017eivljenjskega sloga pojavil nekoliko zmerneje. Kaj to\u010dno je celulit? Gre za <strong>presnovno motnjo podko\u017enega tkiva, pri kateri se ma\u0161\u010dobne celice v podko\u017eju pove\u010dajo<\/strong>, pritiskajo proti ko\u017ei in ustvarjajo zna\u010dilne vdolbinice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko pa je Mi\u0161a za\u010dela intenzivno telovaditi, so njene mi\u0161ice za\u010dele dajati vtis opti\u010dno mo\u010dnej\u0161e postave. Na za\u010detku se je bala, da bo, \u010de bo za\u010dela telovaditi, imela mi\u0161ice kot Rambo, zdaj pa ve, da je bilo tako razmi\u0161ljanje neumnost in da je bila skrb nepotrebna. Nasprotno, izbolj\u0161ali so se ji pretok krvi in limfne vozli\u0161\u010da v telesu, kar je do neke mere <strong>pripomoglo k zmanj\u0161anju znakov celulita.<\/strong><span style=\"color: #ff6600\"> [29-31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce dodate ustrezen pitni re\u017eim, ve\u010d naravnega gibanja in se osredoto\u010dite na <strong>bolj\u0161e prehranjevalne navade z zadostno koli\u010dino beljakovin<\/strong>, lahko kmalu opazite rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kaj je celulit, zakaj se pojavlja in kako lahko zmanj\u0161amo njegovo pojavnost, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/celulit-kaj-ga-povzroca-in-kako-se-ga-znebiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Celulit &#8211; kaj ga povzro\u010da in kako se ga znebiti?<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Boljsa_kondicija\"><\/span>12. Bolj\u0161a kondicija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hitri sprehodi, tek na prostem, kolesarjenje in druge dejavnosti<\/strong>, ki se jim Mi\u0161a posve\u010da, se ne odra\u017eajo le na njenem videzu in bolj\u0161em razpolo\u017eenju, temve\u010d tudi na njeni telesni kondiciji. Ujeti avtobus se je prej zdelo kot nad\u010dlove\u0161ko opravilo, ki zahteva supermo\u010di. Zdaj je to za Mi\u0161o samoumevno in pravzaprav se ne spomni, kdaj je nazadnje pred njo speljalo vozilo. In \u010de se to zgodi, ni pomembno. <strong>Mi\u0161a bi to izkoristila kot prilo\u017enost, da se \u010dez dan nepri\u010dakovano sprehodi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite za\u010deti te\u010di, ne spreglejte \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako za\u010deti te\u010di? Preprost vodi\u010d za popolne za\u010detnike<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"13_Povecana_moc\"><\/span>13. Pove\u010dana mo\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u010dja mo\u010d ni namenjena le razkazovanju v fitnesu, da bi lahko drugi ob\u010dudovali, koliko ute\u017ei ste spravili na svojo os. Je tudi zelo <strong>prakti\u010dna stvar<\/strong>, ki jo je treba ceniti v vsakdanjem \u017eivljenju. Na\u0161i Mi\u0161i je to jasno. V\u010dasih se je po nakupih vozila samo z avtomobilom. Ko je morala te\u017eka \u017eivila prenesti v \u010detrto nadstropje brez dvigala, je morala <strong>na pomo\u010d poklicati svojega mo\u010dnej\u0161ega partnerja<\/strong>. Toda zdaj je vse druga\u010de. Nakupe odnese domov kot del svojega treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redno dviguje ute\u017ei v fitnesu in nekatere nakupovalne vre\u010dke so ji zdaj lahke kot pero v primerjavi z ute\u017emi, ki si jih nalo\u017ei na os. Njenemu partnerju ni ve\u010d treba pomagati pri prena\u0161anju \u017eivil in plastenk z vodo iz trgovine, prej nasprotno. Prostovoljno bosta kupila nekaj dodatnih predmetov, da bi <strong>pove\u010dala breme<\/strong>. Njena hoja domov z vre\u010dkami nato spominja na tako imenovano &#8220;kme\u010dko hojo&#8221;, pri kateri so noge, roke in sredina telesa precej obremenjeni. Njena edina skrb je, da se te\u017eke vre\u010dke z \u017eivili ne pretrgajo. Brez ve\u010djih te\u017eav lahko Mi\u0161a zdaj tudi seka drva, opravlja te\u017eja vrtnarska dela ali pozimi odmetava sneg. Vse to zaradi redne vadbe za mo\u010d.<\/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=\"14_Hrana_ni_vec_posast\"><\/span>14. Hrana ni ve\u010d po\u0161ast<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko Mi\u0161a ni vedela, kaj so kalorije in kaj vsebujejo razli\u010dne jedi, je \u017eivela v nenehnem <strong>strahu pred hrano<\/strong>. Mislila je, da bo po zau\u017eitju torte samodejno pridobila kilogram ma\u0161\u010dobe, zato se je izogibala vsem praznovanjem in dru\u017eabnim dogodkom. A potem ji je bilo \u017eal, da je izgubila trenutke s svojimi bli\u017enjimi, in \u017ealost je zadr\u017eevala s hrano. Na koncu pa je pojedla veliko ve\u010d kalorij, kot bi jih pojedla na obi\u010dajni zabavi.\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sre\u010do ima Mi\u0161a zdaj ve\u010d znanja. Ugotovila je, <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\"kaj so makrohranila in kako deluje kalori\u010dni primanjkljaj. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kaj so makrohranila in kako deluje kalori\u010dni primanjkljaj.<\/a><\/strong> \u010ceprav je z majhnimi spremembami najprej shuj\u0161ala, se \u017eeli zdaj \u0161e bolj poglobiti v svet prehrane, da bi hrano bolje spoznala. Ne boji se ve\u010d, da bi si privo\u0161\u010dila svoj najljub\u0161i sladoled. <strong>Ve, da ne bo pridobila niti kilograma ma\u0161\u010dobe<\/strong>. Gre le za 200 dodatnih kcal, ki jih lahko odvzame drugje in je \u0161e vedno v kalori\u010dnem primanjkljaju. Ta odnos je popolnoma spremenil njen pogled na hrano. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce si tudi vi \u017eelite privo\u0161\u010diti svojo najljub\u0161o hrano, ne smete zamuditi \u010darobnosti IIFYM. Ve\u010d o njej si preberite v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako zahvaljujo\u010d IIFYM jesti pico, sladkarije in \u0161e vedno huj\u0161ati?<\/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\/10\/iStock-1266159984-1124x749.jpg\" alt=\"IIFYM: Kako jesti sladko hrano in ne pridobivati na te\u017ei\" class=\"wp-image-298201\" style=\"width:843px;height:562px\" title=\"IIFYM: Kako jesti sladko hrano in ne pridobivati na te\u017ei\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1266159984-2048x1365.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=\"15_Boljsa_kakovost_spanca\"><\/span>15. Bolj\u0161a kakovost spanca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na \u010das spanja in njegovo <a href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" aria-label=\"kakovost vplivajo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kakovost vplivajo<\/a> \u0161tevilni dejavniki. Mi\u0161a je imela vedno te\u017eave s spanjem. Ko je legla v posteljo, je za\u010dela razmi\u0161ljati o u\u010denju, delu in drugih vsakodnevnih obveznostih. V\u010dasih se je po nekaj urah strmenja v strop za\u010dela obremenjevati, da bo morala kmalu vstati in da mora hitro zaspati, da bo spo\u010dita. Toda telo je naredilo ravno nasprotno. <strong>Te <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\"neprespane no\u010di so nato naslednji dan negativno vplivale na njeno energijo,  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">neprespane no\u010di so nato naslednji dan negativno vplivale na njeno energijo, <\/a>koncentracijo in razpolo\u017eenje<\/strong>. Odkar se je Mi\u0161a za\u010dela ukvarjati s \u0161portom, gre vsak ve\u010der v posteljo prijetno utrujena. Zahvaljujo\u010d dobremu razpolo\u017eenju, ki ga ima \u0161e vedno zaradi treningov, se ji vsakodnevne te\u017eave zdijo zelo majhne. Ve, da jih bo naslednji dan najbolje re\u0161ila, zato zve\u010der mirne vesti zaspi. <strong>Zjutraj se zbudi polna energije, \u017eeljna novih izzivov<\/strong>. <span style=\"color: #ff6600\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste tudi sami v polo\u017eaju, ko pono\u010di ne morete zaspati in \u0161tejete do neskon\u010dnosti ovac, ne spreglejte \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec<\/a><\/strong>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16_Boljse_obvladovanje_stresa\"><\/span>16. Bolj\u0161e obvladovanje stresa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preden je Mi\u0161a za\u010dela redno telovaditi, je bil njen boj s stresom razmeroma neuspe\u0161en. \u010ceprav si je pogosto govorila, da se nima smisla <strong>obremenjevati s stvarmi<\/strong>, ki ne vplivajo nanjo, so te \u0161e vedno mo\u010dno ovirale njeno \u017eivljenje. To jo je iz\u010drpavalo, zato je prosti \u010das ve\u010dinoma pre\u017eivljala doma na kav\u010du s kak\u0161nimi sladkimi ali slanimi pribolj\u0161ki. Ko se je za\u010dela ve\u010d ukvarjati s \u0161portom, je opazila, da <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\"stres \u0161e zdale\u010d ne obvladuje ve\u010d njenega \u017eivljenja kot prej.  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stres \u0161e zdale\u010d ne obvladuje ve\u010d njenega \u017eivljenja kot prej. <\/a>Pred pomembnim testom ali predstavitvijo ga je lahko celo izkoristila v svojo korist in dosegla bolj\u0161e rezultate. Ko so njene misli polne skrbi tudi doma, se odpravi na tek in po\u010dasi sprosti te\u017eave. Nato se domov vrne s \u010disto glavo. Kako je to mogo\u010de? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je predvsem posledica <strong>endorfinov<\/strong>, ki ob aktivnosti preplavijo telo. Kot smo povedali zgoraj, lahko te kemikalije ubla\u017eijo bole\u010dino in raven stresa. Poleg tega lahko \u0161portna aktivnost <strong>zmanj\u0161a tudi raven stresnih hormonov<\/strong>, kot je kortizol. Po rezultatih znanstvenih raziskav bo \u017ee dvajset minut aktivnosti pripomoglo k bolj\u0161emu po\u010dutju. Za to lahko vsi najdemo \u010das, kajne? <span style=\"color: #ff6600\">[33-34]<\/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\/10\/IMG_9370-1124x749.jpg\" alt=\"Bolj\u0161e obvladovanje stresa na ra\u010dun \u0161portne aktivnosti\" class=\"wp-image-298305\" style=\"width:843px;height:562px\" title=\"Bolj\u0161e obvladovanje stresa na ra\u010dun \u0161portne aktivnosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_9370-2048x1365.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=\"17_Okrepljen_imunski_sistem\"><\/span>17. Okrepljen imunski sistem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg bolj\u0161e psihe je Mi\u0161a opazila, da se je z <strong>rednim \u0161portom izbolj\u0161alo tudi njeno splo\u0161no zdravje<\/strong>. Ni tako pogosto bolna in sploh se ne spomni, kdaj je bila nazadnje na primer prehlajena. Mi\u0161ine ugotovitve, da je za to zaslu\u017ena prav \u0161portu, so verjetno utemeljene. Tudi rezultati raziskav ka\u017eejo, da <strong>redna aktivnost pozitivno vpliva na na\u0161 imunski sistem<\/strong>. Ljudje, ki se redno ukvarjajo s \u0161portom, imajo manj\u0161o verjetnost, da bodo zboleli za virusnimi boleznimi. Redno gibanje je tako odli\u010den na\u010din za <strong>krepitev odpornosti<\/strong>. Dolgoro\u010dno nam lahko pomaga tudi zmanj\u0161ati tveganje za razvoj kroni\u010dnih bolezni, kot so sladkorna bolezen, visok krvni tlak ali druge bolezni srca in o\u017eilja. <span style=\"color: #ff6600\">[35-38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite svojo obrambo \u0161e bolj okrepiti, poskusite s kaljenjem. Ve\u010d o tem si preberite v \u010dlanku: <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\"Kako do mo\u010dnej\u0161e imunosti zahvaljujo\u010d terapiji s hladno vodo? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako do mo\u010dnej\u0161e imunosti zahvaljujo\u010d terapiji s hladno vodo?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"18_Boljsa_drza_brez_bolecin_v_hrbtu\"><\/span>18. Bolj\u0161a dr\u017ea brez bole\u010din v hrbtu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Celodnevno sedenje na ra\u010dunalni\u0161kem stolu zagotovo ni najbolj\u0161e za va\u0161 hrbet. To je \u0161e toliko slab\u0161e, \u010de sedite tudi na navadnem stolu, ki za to ni namenjen. \u010ceprav je imela Mi\u0161a ergonomski pisarni\u0161ki stol, ji <strong>bole\u010dine v spodnjem delu hrbta in ramenih niso u\u0161le<\/strong>. Glavni vzrok teh te\u017eav so bile njene ohlapne mi\u0161ice, ki hrbtenici niso mogle zagotoviti dovolj opore. Vendar je tudi to te\u017eavo mogo\u010de re\u0161iti z rednim treningom v fitnesu, pri \u010demer Mi\u0161a okrepi hrbtne mi\u0161ice in celotno sredino ali jedro telesa. Poleg tega ji \u0161port pomaga, da \u010dez dan premakne otrdel hrbet in izbolj\u0161a splo\u0161no dr\u017eo. Tako za sodelavce ne bo ve\u010d prizorov Mi\u0161e s sklju\u010denim hrbtom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega rezultati raziskav ka\u017eejo, da imajo <strong>kardio aktivnosti<\/strong>, kot so plavanje, hoja ali kolesarjenje, tudi pozitiven u\u010dinek na bole\u010dine v hrbtu in telesno dr\u017eo. Nasprotno pa se je dobro izogibati enostranskim obremenitvam, ki bi lahko povzro\u010dile neravnovesje. Med te manj primerne dejavnosti uvr\u0161\u010damo golf ali tenis. <span style=\"color: #ff6600\">[39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce tudi vas pestijo bole\u010dine v hrbtu, ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-kako-prelisiciti-bolecine-v-hrbtu-ki-jih-povzroca-dolgotrajno-sedenje\/\" target=\"_blank\" aria-label=\"Sedem nasvetov, kako premagati bole\u010dine v hrbtu, ki jih povzro\u010da dolgotrajno sedenje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Sedem nasvetov, kako premagati bole\u010dine v hrbtu, ki jih povzro\u010da dolgotrajno sedenje<\/strong>.<\/a><\/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=\"19_Povecan_libido\"><\/span>19. Pove\u010dan libido<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u017dal so <strong>utrujenost, stres ali slabo razpolo\u017eenje znani ubijalci libida, ki lahko uni\u010dijo na\u010drtovano strastno no\u010d<\/strong>. Mi\u0161a to dobro ve. Pred svojim bolj zdravim \u017eivljenjem pogosto ni razmi\u0161ljala o seksu. Do neke mere je bilo to posledica pove\u010dane ravni stresnega hormona kortizola, ki povzro\u010di <strong>zni\u017eanje <a href=\"https:\/\/gymbeam.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/\" target=\"_blank\" aria-label=\"ravni testosterona (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ravni testosterona<\/a><\/strong>. Ta pa je, kot vemo, tudi pri \u017eenskah neposredno povezan s spolnim nagonom. \u010ce temu dodamo \u0161e dejstvo, da se Mi\u0161a ni po\u010dutila dobro v svojem telesu, ni \u010dudno, da je bil seks v njunem razmerju prej izjema kot rutina. Toda to se je spremenilo z redno telesno vadbo. Mi\u0161ina postava je videti vedno bolje, kar ji daje samozavest. Poleg tega se ne obremenjuje tako zelo, zaradi \u0161porta in poplave endorfinov pa je tudi bolj\u0161e volje in ima ve\u010d energije. To se odra\u017ea tudi v njenem ljubezenskem \u017eivljenju, ki na koncu ne osre\u010duje le nje, ampak tudi njenega partnerja. <span style=\"color: #ff6600\">[40-42]<\/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=\"20_Boljsa_samopodoba_in_privlacnost\"><\/span>20. Bolj\u0161a samopodoba in privla\u010dnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi Mi\u0161a \u010duti, da je po \u0161tevilnih spremembah nekaj druga\u010de. Pravzaprav ne samo nekaj, ampak vse. Kon\u010dno se ji zdi, <strong>da v \u017eivljenju u\u017eiva in ne le, da se pre\u017eiblja iz dneva v dan<\/strong>. Ve\u010dno utrujena \u017eenska postane samozavestna lepotica, ki ima cilje in se po najbolj\u0161ih mo\u010deh trudi, da bi jih dosegla. Neguje svoje telo, mu daje kakovostna hranila in vedno najde \u010das za gibanje. Zaveda se, da je to pomembno tako za njeno du\u0161evno kot telesno zdravje. Zaradi novega pristopa k \u017eivljenju se po\u010duti odli\u010dno, polna energije in si povrne dolgo izgubljeno samozavest. Tudi njena okolica zelo pozitivno ocenjuje to preobrazbo. Vsi se spra\u0161ujejo, kak\u0161no \u010darovnijo je naredila Mi\u0161a. Zdaj ve, da je bilo vse, kar je morala storiti, to, da je bolje skrbela zase.<\/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\/10\/unnamed-21-1124x749.jpg\" alt=\"Bolj\u0161a samopodoba in privla\u010dnost na ra\u010dun telesne vadbe\" class=\"wp-image-298229\" style=\"width:843px;height:562px\" title=\"Bolj\u0161a samopodoba in privla\u010dnost na ra\u010dun telesne vadbe\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/unnamed-21-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/unnamed-21-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/unnamed-21-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/unnamed-21.jpg 2000w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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>Kot lahko vidite na primeru Mi\u0161e, imajo lahko tudi <strong>majhne stvari velike pozitivne posledice<\/strong>. Ni potrebe, da bi \u017eivljenje popolnoma obrnili na glavo, da bi se po\u010dutili dobro. Poskusite postopoma uvajati majhne spremembe, ki vas bodo s\u010dasoma pripeljale do ve\u010djih ciljev. Na za\u010detku bodo morda zadostovali \u017ee <strong>redni sprehodi<\/strong>, s\u010dasoma pa lahko dodate \u0161e vadbo za mo\u010d. Posvetite se lahko tudi svoji prehrani. Najprej lahko izlo\u010dite hitro hrano, postopoma pa prenehajte pripravljati tudi doma\u010do ocvrto in mastno hrano. Naslednji korak je lahko zmanj\u0161anje ultra predelanih sladkarij in prigrizkov. Te postopne spremembe vas bodo nato pripeljale do stopnje, ko se boste po\u010dutili bolje telesno in du\u0161evno, kar bo vplivalo na va\u0161o samozavest in splo\u0161no energijo, ki jo iz\u017earevate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate med prijatelji nekoga, ki ne telovadi, se ne prehranjuje zdravo in se \u0161e vedno spra\u0161uje, zakaj je utrujen in se ne po\u010duti dobro? Delite z njimi ta \u010dlanek in morda jim boste pomagali izbolj\u0161ati kakovost \u017eivljenja.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Z vadbo in zdravo prehrano lahko poleg vitkej\u0161e in \u010dvrstej\u0161e postave poskrbite tudi za ve\u010d mi\u0161ic ali bolj\u0161i spanec. Skupaj si oglejmo prednosti zdravega \u017eivljenjskega sloga.<\/p>\n","protected":false},"author":100,"featured_media":298261,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,7359,6459,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-303129","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-prehrana-sl","10":"tag-vadba-sl","11":"tag-zdrav-zivljenjski-slog","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>Kako se spremenita va\u0161 um in telo, ko za\u010dnete telovaditi in se zdravo prehranjevati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj se zgodi s telesom, ko se za\u010dnete zdravo prehranjevati in telovaditi? 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