{"id":304042,"date":"2020-10-21T10:09:00","date_gmt":"2020-10-21T08:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=304042"},"modified":"2023-12-01T10:26:48","modified_gmt":"2023-12-01T09:26:48","slug":"15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/","title":{"rendered":"15 sp\u00f4sobov, ako posilni\u0165 imunitn\u00fd syst\u00e9m a chr\u00e1ni\u0165 svoje zdravie"},"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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#Preco_hladat_nakopnutie_imunity_alias_Immune_Boost_na_Googli_nie_je_spravnym_riesenim\" title=\"Pre\u010do h\u013eada\u0165 nakopnutie imunity alias Immune Boost na Googli nie je spr\u00e1vnym rie\u0161en\u00edm?\">Pre\u010do h\u013eada\u0165 nakopnutie imunity alias Immune Boost na Googli nie je spr\u00e1vnym rie\u0161en\u00edm?<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#Ako_imunita_zjednodusene_funguje\" title=\"Ako imunita zjednodu\u0161ene funguje?\">Ako imunita zjednodu\u0161ene funguje?<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#Tymito_15_jednoduchymi_tipy_podporite_obranyschopnost_organizmu\" title=\"T\u00fdmito 15 jednoduch\u00fdmi tipy podpor\u00edte obranyschopnos\u0165 organizmu\">T\u00fdmito 15 jednoduch\u00fdmi tipy podpor\u00edte obranyschopnos\u0165 organizmu<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#1_Dodrzujte_zakladne_hygienicke_opatrenia_a_vedzte_kde_ciha_najvacsie_nebezpecenstvo\" title=\"1. Dodr\u017eujte z\u00e1kladn\u00e9 hygienick\u00e9 opatrenia a vedzte, kde \u010d\u00edha najv\u00e4\u010d\u0161ie nebezpe\u010denstvo\">1. Dodr\u017eujte z\u00e1kladn\u00e9 hygienick\u00e9 opatrenia a vedzte, kde \u010d\u00edha najv\u00e4\u010d\u0161ie nebezpe\u010denstvo<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#2_Snazte_sa_obmedzit_vsadepritomny_stres_aj_za_pomoci_roznych_relaxacnych_technik\" title=\"2. Sna\u017ete sa obmedzi\u0165 v\u0161adepr\u00edtomn\u00fd stres aj za pomoci r\u00f4znych relaxa\u010dn\u00fdch techn\u00edk\">2. Sna\u017ete sa obmedzi\u0165 v\u0161adepr\u00edtomn\u00fd stres aj za pomoci r\u00f4znych relaxa\u010dn\u00fdch techn\u00edk<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#3_Zamerajte_sa_na_kvalitny_a_dostatocne_dlhy_spanok\" title=\"3. Zamerajte sa na kvalitn\u00fd a dostato\u010dne dlh\u00fd sp\u00e1nok\">3. Zamerajte sa na kvalitn\u00fd a dostato\u010dne dlh\u00fd sp\u00e1nok<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#4_Nezabudajte_ani_na_pravidelny_pohyb_a_cvicenie\" title=\"4. Nezab\u00fadajte ani na pravideln\u00fd pohyb a cvi\u010denie\">4. Nezab\u00fadajte ani na pravideln\u00fd pohyb a cvi\u010denie<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#5_Eat_the_Rainbow_alias_jedzte_viac_farebnej_zeleniny_ovocia_a_potravin\" title=\"5. Eat the Rainbow alias jedzte viac farebnej zeleniny, ovocia a potrav\u00edn\">5. Eat the Rainbow alias jedzte viac farebnej zeleniny, ovocia a potrav\u00edn<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#6_Jedzte_viac_probiotickych_aj_prebiotickych_potravin_a_dajte_sancu_probiotikam\" title=\"6. Jedzte viac probiotick\u00fdch aj prebiotick\u00fdch potrav\u00edn a dajte \u0161ancu probiotik\u00e1m\">6. Jedzte viac probiotick\u00fdch aj prebiotick\u00fdch potrav\u00edn a dajte \u0161ancu probiotik\u00e1m<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#7_Dbajte_na_dostatocny_prijem_bielkovin\" title=\"7. Dbajte na dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn\">7. Dbajte na dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#8_Jedzte_viac_zdravych_tukov\" title=\"8. Jedzte viac zdrav\u00fdch tukov\">8. Jedzte viac zdrav\u00fdch tukov<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#9_Dajte_sancu_pravidelnemu_saunovaniu\" title=\"9. Dajte \u0161ancu pravideln\u00e9mu saunovaniu\">9. Dajte \u0161ancu pravideln\u00e9mu saunovaniu<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#10_Otuzujte_sa_Studena_sprcha_rano_vas_prijemne_nabudi_na_nasledujuci_den\" title=\"10. Otu\u017eujte sa. Studen\u00e1 sprcha r\u00e1no v\u00e1s pr\u00edjemne nabud\u00ed na nasleduj\u00faci de\u0148\">10. Otu\u017eujte sa. Studen\u00e1 sprcha r\u00e1no v\u00e1s pr\u00edjemne nabud\u00ed na nasleduj\u00faci de\u0148<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#11_Znizte_konzumacii_alkoholu_a_pocet_vyfajcenych_cigariet\" title=\"11. Zn\u00ed\u017ete konzum\u00e1cii alkoholu a po\u010det vyfaj\u010den\u00fdch cigariet\">11. Zn\u00ed\u017ete konzum\u00e1cii alkoholu a po\u010det vyfaj\u010den\u00fdch cigariet<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#12_Obmedzte_prijem_nekvalitnych_potravin_a_zamerajte_sa_na_cerstve_a_minimalne_spracovane_potraviny\" title=\"12. Obmedzte pr\u00edjem nekvalitn\u00fdch potrav\u00edn a zamerajte sa na \u010derstv\u00e9 a minim\u00e1lne spracovan\u00e9 potraviny\">12. Obmedzte pr\u00edjem nekvalitn\u00fdch potrav\u00edn a zamerajte sa na \u010derstv\u00e9 a minim\u00e1lne spracovan\u00e9 potraviny<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#13_Siahnite_po_kvalitnych_suplementoch\" title=\"13. Siahnite po kvalitn\u00fdch suplementoch\">13. Siahnite po kvalitn\u00fdch suplementoch<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#14_Zostante_aktivny_a_chodievajte_na_prechadzky_do_prirody\" title=\"14. Zosta\u0148te akt\u00edvny a chodievajte na prech\u00e1dzky do pr\u00edrody\">14. Zosta\u0148te akt\u00edvny a chodievajte na prech\u00e1dzky do pr\u00edrody<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#15_Vela_sa_smejte_budte_pozitivni_a_zostante_v_kontakte_s_blizkymi\" title=\"15. Ve\u013ea sa smejte, bu\u010fte pozit\u00edvni a zosta\u0148te v kontakte s bl\u00edzkymi\">15. Ve\u013ea sa smejte, bu\u010fte pozit\u00edvni a zosta\u0148te v kontakte s bl\u00edzkymi<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#Vsetko_co_potrebujete_vediet_o_posilneni_imunitneho_systemu\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o posilnen\u00ed imunitn\u00e9ho syst\u00e9mu\">V\u0161etko, \u010do potrebujete vedie\u0165 o posilnen\u00ed imunitn\u00e9ho syst\u00e9mu<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Nalejme si hne\u010f na za\u010diatku \u201e\u010dist\u00e9ho prote\u00ednu\u201c a ujasnime si jednu vec. Ni\u010d, ako&nbsp;<strong><em>nakopnutie imunity<\/em><\/strong>&nbsp;v\u010faka jedeniu su\u0161en\u00fdch byliniek zbieran\u00fdch na Sib\u00edri za splnu alebo pop\u00edjaniu d\u017e\u00fasov s koncentrovan\u00fdm extraktom \u010darovn\u00e9ho n\u00e1poja od samotn\u00e9ho profesora elix\u00edrov z Rokfortu Severusa Snapa neexistuje. Mo\u017eno si hovor\u00edte, pre\u010do sa v\u00f4bec sna\u017ei\u0165 podporova\u0165 obranyschopnos\u0165 organizmu, ke\u010f to nejde tak jednoducho?&nbsp;<strong>Preto\u017ee n\u00e1\u0161 ka\u017edodenn\u00fd \u017eivot, sp\u00f4sob a n\u00e1vyky, ak\u00fdmi \u017eijeme, maj\u00fa na n\u00e1\u0161 imunitn\u00fd syst\u00e9m z\u00e1sadn\u00fd vplyv.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Optim\u00e1lny stav n\u00e1\u0161ho imunitn\u00e9ho syst\u00e9mu si m\u00f4\u017eeme predstavi\u0165 ako tak\u00fa arm\u00e1du<\/strong>&nbsp;tvoren\u00fa nieko\u013ek\u00fdmi \u0161pecializovan\u00fdmi bojov\u00fdmi jednotkami, ktor\u00e9 br\u00e1nia poletuj\u00facim patog\u00e9nom v ich z\u00e1mere, teda sp\u00f4sobi\u0165 n\u00e1m chorobu. Ka\u017ed\u00e1 \u0161pecializovan\u00e1 jednotka m\u00f4\u017ee by\u0165 oslaben\u00e1 faktormi \u017eivotn\u00e9ho \u0161t\u00fdlu s vplyvom na imunitn\u00fd syst\u00e9m.&nbsp;<strong>Akon\u00e1hle sa n\u00e1m dost\u00e1va m\u00e1lo sp\u00e1nku, jednotky a vojaci imunitn\u00e9ho syst\u00e9mu nie s\u00fa \u00faplne v strehu,<\/strong>&nbsp;a m\u00f4\u017eu tak da\u0165 z\u00e1kern\u00fdm bacilom \u0161ancu na vyvolanie choroby. Po\u010fme sa spolo\u010dne nau\u010di\u0165 sp\u00f4soby, ako toto na\u0161e imunitn\u00e9 vojsko \u010do najviac posilni\u0165 a umo\u017eni\u0165 fungovanie imunitn\u00e9ho syst\u00e9mu na maximum.&nbsp;<span style=\"color: #ff6600;\"><span class=\"tadv-color\">[1]<\/span>&nbsp;<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Preco_hladat_nakopnutie_imunity_alias_Immune_Boost_na_Googli_nie_je_spravnym_riesenim\"><\/span>Pre\u010do h\u013eada\u0165 nakopnutie imunity alias Immune Boost na Googli nie je spr\u00e1vnym rie\u0161en\u00edm?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Wagner s kolekt\u00edvom vo svojej anal\u00fdze zo septembra (2020) uv\u00e1dza, \u017ee v obdob\u00ed medzi 15.4.2020 \u2013 15.5.2020 do\u0161lo na soci\u00e1lnej sieti Instagram&nbsp;<strong>k n\u00e1rastu pou\u017eitia hashtagu #immunebooster (nakopnutie imunity) o 46 %.<\/strong>&nbsp;To spolu s trendom vyh\u013ead\u00e1vania \u201eimmune boost\u201c a \u201eimmune boosting\u201c na Googli vo febru\u00e1ri 2020 len potvrdzuje fakt, \u017ee&nbsp;<strong>\u013eudia h\u013eadaj\u00fa cesty, ako prirodzenou cestou podpori\u0165 obranyschopnos\u0165 organizmu.<\/strong>&nbsp;K tomu ale nevedie \u017eiadna konkr\u00e9tna di\u00e9ta, cvi\u010debn\u00fd program ani u\u017e\u00edvanie doplnku v\u00fd\u017eivy, ale&nbsp;<strong>celkov\u00e9 zlep\u0161enie \u017eivotn\u00e9ho \u0161t\u00fdlu, ktor\u00e9 sa premietne v \u201ebojaschopnej\u0161om\u201c imunitnom syst\u00e9me.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[2]&nbsp;<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_imunita_zjednodusene_funguje\"><\/span>Ako imunita zjednodu\u0161ene funguje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Faktory, ktor\u00e9 maj\u00fa vplyv na imunitn\u00fd syst\u00e9m, sa podie\u013eaj\u00fa na optim\u00e1lnej obranyschopnosti n\u00e1\u0161ho organizmu.&nbsp;<strong>Imunita je reprezentovan\u00e1 arm\u00e1dou \u0161pecializovan\u00fdch jednotiek<\/strong>, kde ka\u017ed\u00e1 jednotka predstavuje \u010das\u0165 imunitn\u00e9ho syst\u00e9mu. Na\u0161a imunitn\u00e1 arm\u00e1da tak 24\/7 ne\u00fanavne pracuje na h\u013eadan\u00ed \u0161kodliv\u00fdch mikroorganizmov, ktor\u00e9 n\u00e1sledne systematicky ni\u010d\u00ed. Dobrou spr\u00e1vou je, \u017ee zdrav\u00fd imunitn\u00fd syst\u00e9m vie rozozna\u0165 vlastn\u00e9 tkaniv\u00e1 a ne\u00fato\u010d\u00ed na ne. Z\u00e1rove\u0148, vytrvalo vykon\u00e1va syst\u00e9mov\u00fa \u00fadr\u017ebu, kedy pracuje na odstra\u0148ovanie star\u00fdch, po\u0161koden\u00fdch a mutovan\u00fdch buniek.&nbsp;<strong>Arm\u00e1dne jednotky v podobe bielych krviniek, makrof\u00e1gov, neutrofilov, bazofilov a \u010fal\u0161\u00edch \u201evojakov\u201c<\/strong>&nbsp;sa tak m\u00f4\u017eu dosta\u0165 do probl\u00e9mov, ke\u010f \u010delia presile nepriate\u013ea v podobe patog\u00e9nov. V takom pr\u00edpade neost\u00e1va arm\u00e1de ni\u010d in\u00e9, ako rozbi\u0165 veliaci \u0161t\u00e1b a pl\u00e1nova\u0165, ako sa s votrelcom (chorobou) vysporiada\u0165, zatia\u013e \u010do my cel\u00fd proces podpor\u00edme odpo\u010dinkom, sp\u00e1nkom a kvalitnou stravou s d\u00f4razom na probiotik\u00e1, prebiotik\u00e1 a bielkoviny. T\u00fdm \u201epo\u0161leme na\u0161ej arm\u00e1de z\u00e1lo\u017en\u00fdch vojakov a materi\u00e1l pre v\u00fdcvik nov\u00fdch vojakov\u201c.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[3] [4]<\/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\/2020\/10\/656_8771-1124x749.jpg\" alt=\"Ako posilni\u0165 imunitn\u00fd syst\u00e9m a chr\u00e1ni\u0165 svoje zdravie?\" class=\"wp-image-190493\" style=\"width:843px;height:562px\" title=\"Ako posilni\u0165 imunitn\u00fd syst\u00e9m a chr\u00e1ni\u0165 svoje zdravie?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/656_8771-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Tymito_15_jednoduchymi_tipy_podporite_obranyschopnost_organizmu\"><\/span>T\u00fdmito 15 jednoduch\u00fdmi tipy podpor\u00edte obranyschopnos\u0165 organizmu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozhodne&nbsp;<strong>nie je potrebn\u00e9 prevr\u00e1ti\u0165 svoj \u017eivot o 180 \u00b0 a sna\u017ei\u0165 sa do bodky dodr\u017eiava\u0165 v\u0161etky ni\u017e\u0161ie sp\u00edsan\u00e9 tipy<\/strong>&nbsp;k&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/na-podporu-imunity\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"podpore imunitn\u00e9ho syst\u00e9mu (opens in a new tab)\">podpore imunitn\u00e9ho syst\u00e9mu<\/a>. Ide o s\u00fastavn\u00fa pr\u00e1cu za pomoci mal\u00fdch kr\u00f4\u010dikov,&nbsp;<strong>ktor\u00e9 sa v dlhodobom horizonte m\u00f4\u017eu premietnu\u0165 na zn\u00ed\u017een\u00ed rizika n\u00e1stupu choroby<\/strong>, skvalitnen\u00ed funkcie imunitn\u00e9ho syst\u00e9mu alebo aj na v\u00e4\u010d\u0161ej pripravenosti organizmu na boj so samotnou chorobou. Jednoducho si vyberme oblas\u0165 \u017eivotn\u00e9ho \u0161t\u00fdlu,&nbsp;<strong>ktorej sme schopn\u00ed venova\u0165 pozornos\u0165 a m\u00f4\u017eeme ju \u013eahko zlep\u0161i\u0165<\/strong>, namiesto toho, aby sme sa viac stresovali t\u00fdm, \u017ee nest\u00edhame na 100 % dodr\u017eiava\u0165 v\u0161etky odpor\u00fa\u010dania, ktor\u00e9 by sme chceli. Aj mal\u00e9 kroky znamenaj\u00fa zlep\u0161enie, ktor\u00e9 sa postupom \u010dasu m\u00f4\u017ee sta\u0165 jedn\u00fdm obrovsk\u00fdm zlep\u0161en\u00edm \u017eivotn\u00e9ho \u0161t\u00fdlu bez toho, aby n\u00e1s to st\u00e1lo nejak\u00e9 v\u00e4\u010d\u0161ie \u00fasilie.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"1_Dodrzujte_zakladne_hygienicke_opatrenia_a_vedzte_kde_ciha_najvacsie_nebezpecenstvo\"><\/span>1. Dodr\u017eujte z\u00e1kladn\u00e9 hygienick\u00e9 opatrenia a vedzte, kde \u010d\u00edha najv\u00e4\u010d\u0161ie nebezpe\u010denstvo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f chceme zn\u00ed\u017ei\u0165 riziko n\u00e1kazy ak\u00fdmko\u013evek infek\u010dn\u00fdm ochoren\u00edm, je potrebn\u00e9 dodr\u017eiava\u0165 z\u00e1kladn\u00e9 hygienick\u00e9 opatrenia. Je celkom jasn\u00e9, \u017ee sa n\u00e1m nemus\u00ed podari\u0165 vyhn\u00fa\u0165 v\u0161etk\u00fdm problematick\u00fdm situ\u00e1ci\u00e1m, kedy si \u013eudia v na\u0161ej bl\u00edzkosti zabudn\u00fa pri k\u00fdchnut\u00ed zakry\u0165 \u00fasta alebo sa stl\u00e1\u010dame ako sardinky uviaznut\u00e9 v sieti preplnen\u00e9ho MHD.&nbsp;<strong>Ve\u013ea vec\u00ed ale ovplyvni\u0165 m\u00f4\u017eeme.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napr\u00edklad to, \u017ee budeme ma\u0165 na pam\u00e4ti, kde n\u00e1m hroz\u00ed najv\u00e4\u010d\u0161ie nebezpe\u010denstvo n\u00e1kazy. S\u00fa to miesta s vysokou koncentr\u00e1ciou os\u00f4b, najm\u00e4 vo vn\u00fatorn\u00fdch priestoroch (obchody, n\u00e1kupn\u00e9 centr\u00e1, dopravn\u00e9 prostriedky alebo pracovisko s ve\u013ek\u00fdm po\u010dtom \u013eud\u00ed a potenci\u00e1lne chor\u00fdmi osobami (nemocnice, odberov\u00e9 miesta alebo \u010dak\u00e1rne u lek\u00e1rov)). Ke\u010f si tohto budeme vedom\u00ed a budeme sa spr\u00e1va\u0165 oh\u013eaduplne, minimalizujeme tak riziko potenci\u00e1lnej n\u00e1kazy infekciou. \u010co pod\u013ea WHO patr\u00ed medzi z\u00e1kladn\u00e9 hygienick\u00e9 opatrenia?&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dodr\u017eujte nariadenia<\/strong>&nbsp;stanoven\u00e9 vl\u00e1dou a pr\u00edslu\u0161n\u00fdmi org\u00e1nmi.<\/li>\n\n\n\n<li><strong>Pravidelne si um\u00fdvajte d\u00f4kladne ruky.<\/strong>&nbsp;Hlavne po n\u00e1v\u0161tev\u00e1ch miest s vysokou koncentr\u00e1ciou os\u00f4b, ako s\u00fa obchody, n\u00e1kupn\u00e9 centr\u00e1, mestsk\u00e1 hromadn\u00e1 doprava a pracovn\u00e9 prostredie.<\/li>\n\n\n\n<li><strong>Vyhnite sa dot\u00fdkaniu nosa, o\u010d\u00ed a \u00fast.<\/strong>&nbsp;Ruky sa dot\u00fdkaj\u00fa mno\u017estva predmetov, m\u00f4\u017eu tak by\u0165 do\u010dasne kontaminovan\u00e9 patog\u00e9nmi, ktor\u00fdm pri po\u0161kriabaniu sa na nose u\u013eah\u010d\u00edte vstup do tela.<\/li>\n\n\n\n<li><strong>Zakr\u00fdvajte si \u00fasta, ke\u010f ka\u0161lete<\/strong>, a pravidelne dezinfikujte \u010dasto vyu\u017e\u00edvan\u00e9 predmety a plochy, ktor\u00fdch sa dot\u00fdka viac os\u00f4b, ako s\u00fa napr\u00edklad k\u013eu\u010dky od dver\u00ed alebo displej a tla\u010didl\u00e1 telef\u00f3nov.<\/li>\n\n\n\n<li><b>Vyh\u00fdbajte sa miestam s vysokou koncentr\u00e1ciou \u013eud\u00ed,<\/b>&nbsp;hlavne vo vn\u00fatorn\u00fdch priestoroch.<\/li>\n\n\n\n<li>\u010casto vetrajte v uzavret\u00fdch priestoroch.<\/li>\n\n\n\n<li><strong>Nezdie\u013eajte medzi sebou osobn\u00e9 veci, desiaty ani pitie.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Snazte_sa_obmedzit_vsadepritomny_stres_aj_za_pomoci_roznych_relaxacnych_technik\"><\/span>2. Sna\u017ete sa obmedzi\u0165 v\u0161adepr\u00edtomn\u00fd stres aj za pomoci r\u00f4znych relaxa\u010dn\u00fdch techn\u00edk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jasne, ono sa ve\u013emi jednoducho povie, \u017ee m\u00e1me obmedzi\u0165 v\u0161etky stresov\u00e9 vplyvy, ale u\u017e n\u00e1m tak nejako v\u0161etci zab\u00fadaj\u00fa poveda\u0165, ako by sme to mali urobi\u0165. \u017divoty v\u00e4\u010d\u0161iny z n\u00e1s s\u00fa ovplyvnen\u00e9 vl\u00e1dnymi opatreniami aj samotnou s\u00fa\u010dasnou epid\u00e9miou.&nbsp;<strong>Spr\u00e1vy na n\u00e1s zo v\u0161etk\u00fdch komunika\u010dn\u00fdch kan\u00e1lov chrlia nov\u00e9 rekordn\u00e9 \u010d\u00edsla<\/strong>&nbsp;nakazen\u00fdch, posil\u0148ovne a \u010fal\u0161ie \u0161portovisk\u00e1 m\u00f4\u017eu by\u0165 alebo s\u00fa zatvoren\u00e9, a znovu tr\u00e1vime mo\u017eno a\u017e pr\u00edli\u0161 \u010dasu doma.&nbsp;<strong>Ke\u010f k tomu prir\u00e1tame stres z pr\u00e1ce, spl\u00e1canie hypot\u00e9ky alebo pom\u00e1hanie de\u0165om s u\u010divom<\/strong>&nbsp;v r\u00e1mci dom\u00e1cej online v\u00fdu\u010dby, je potom ve\u013ek\u00e1 pravdepodobnos\u0165, \u017ee dlhodob\u00fd (chronick\u00fd) stres za\u017e\u00edva v\u00e4\u010d\u0161ina z n\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Len\u017ee dlhodob\u00fd stres nie je pr\u00e1ve n\u00e1\u0161 k\u00e1mo\u0161.<\/strong>&nbsp;A kv\u00f4li zn\u00ed\u017eenej tvorbe buniek imunitn\u00e9ho syst\u00e9mu&nbsp;<strong>oslabuje obranyschopnos\u0165 organizmu<\/strong>&nbsp;vo\u010di chorob\u00e1m. Rovnako tak m\u00e1&nbsp;<strong>negat\u00edvny vplyv na n\u00e1\u0161 sexu\u00e1lny \u017eivot.<\/strong>&nbsp;Zni\u017euje toti\u017e libido a namiesto \u201epreh\u00fdrenej noci\u201c tak sk\u00f4r nastane bezmy\u0161lienkovit\u00e1 noc pri telev\u00edznom seri\u00e1li.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[6] [7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ako za\u010da\u0165 pracova\u0165 so stresom a zn\u00ed\u017ei\u0165 chronick\u00fd stres?<\/h3>\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>Obmedzte sledovanie spr\u00e1v<\/strong>a namiesto toho sa venujte \u010dinnostiam, ktor\u00e9 v\u00e1m robia rados\u0165. Ni\u010d v\u00e1m neute\u010die, a to podstatn\u00e9 sa k v\u00e1m v\u017edy v nejakej forme dostane. Jednoducho, nevenujte pozornos\u0165 negat\u00edvnym z\u00e1le\u017eitostiam, s ktor\u00fdmi nem\u00f4\u017eete ni\u010d urobi\u0165. Ke\u010f u\u017e sa odhodl\u00e1te pre\u010d\u00edta\u0165 si spr\u00e1vy, d\u00f4verujte kvalitn\u00fdm informa\u010dn\u00fdm zdrojom \u2013 n\u00e1rodn\u00fdm spravodajsk\u00fdm agent\u00faram a ve\u013ek\u00fdm medi\u00e1lnym domom, ako CNN alebo BBC.<\/li>\n\n\n\n<li><strong>Vysk\u00fa\u0161ajte dychov\u00e9 cvi\u010denie alebo nejak\u00fa formu medit\u00e1cie.<\/strong>&nbsp;Pravideln\u00e9 praktizovanie medit\u00e1cie je spojen\u00e9 s lep\u0161\u00edm zvl\u00e1dan\u00edm stresov\u00fdch situ\u00e1ci\u00ed. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eete niektor\u00fa z aplik\u00e1ci\u00ed, ktor\u00e1 v\u00e1s medit\u00e1ciou prevedie. Dnes je najpopul\u00e1rnej\u0161ia&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.calm.com\/\">calm<\/a>.<\/li>\n\n\n\n<li><strong>Zacvi\u010dte si doma alebo vonku, sk\u00faste jogu, cho\u010fte si zabeha\u0165 alebo sa prejs\u0165 do pr\u00edrody.<\/strong>&nbsp;\u0160portov\u00e1 aktivita sama o sebe dok\u00e1\u017ee \u00fa\u010dinne bojova\u0165 so stresom.<\/li>\n\n\n\n<li><strong>Bu\u010fte v kontakte so svojimi bl\u00edzkymi,<\/strong>&nbsp;porozpr\u00e1vajte sa s nimi a zdie\u013eajte spolo\u010dne va\u0161e s\u00fa\u010dasn\u00e9 obavy a probl\u00e9my. Zdie\u013ean\u00e1 staros\u0165 je potom minim\u00e1lne polovi\u010dn\u00e1 staros\u0165 a vedomie, \u017ee na v\u0161etko nie ste sami, odvedie tie\u017e svoju pr\u00e1cu.<\/li>\n\n\n\n<li><strong>Nerie\u0161te svoje probl\u00e9my, em\u00f3cie alebo zl\u00fa n\u00e1ladu alkoholom a cigaretami.<\/strong>&nbsp;Sk\u00faste si o veciach, ktor\u00e9 tr\u00e1pia va\u0161u du\u0161u, pohovori\u0165 s bl\u00edzkymi alebo vyh\u013eada\u0165 pomoc sk\u00fasen\u00e9ho psychol\u00f3ga.<\/li>\n\n\n\n<li><strong>Za\u010dnite sa r\u00e1no otu\u017eova\u0165 studenou sprchou a ve\u010der si dajte naopak tepl\u00fa sprchu alebo k\u00fape\u013e v \u0161ere<\/strong>, po ktorom zamierite rovno do r\u00ed\u0161e snov.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"770\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-1124x770.jpg\" alt=\"15 jednoduch\u00fdch tipov na podporu imunity a obranyschopnosti organizmu\" class=\"wp-image-190408\" style=\"width:843px;height:578px\" title=\"15 jednoduch\u00fdch tipov na podporu imunity a obranyschopnosti organizmu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-1124x770.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-400x274.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-1536x1052.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9218-1-2048x1403.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Zamerajte_sa_na_kvalitny_a_dostatocne_dlhy_spanok\"><\/span>3. Zamerajte sa na kvalitn\u00fd a dostato\u010dne dlh\u00fd sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nedostatok sp\u00e1nku nar\u00fa\u0161a optim\u00e1lne fungovanie imunitn\u00e9ho syst\u00e9mu,&nbsp;<\/strong>a oslabuje tak \u010das\u0165 arm\u00e1dnych imunitn\u00fdch jednotiek, \u010d\u00edm sa st\u00e1vame n\u00e1chylnej\u0161\u00ed na ochorenia. \u0160t\u00fadia na vzorke 22 000 os\u00f4b zistila, \u017ee&nbsp;<strong>\u013eudia, ktor\u00ed spali menej ako 6 hod\u00edn denne alebo mali v\u00e1\u017enej\u0161ie probl\u00e9my so sp\u00e1nkom, boli viac n\u00e1chyln\u00ed k prepuknutia chr\u00edpky a \u010fal\u0161\u00edch respira\u010dn\u00fdch infekci\u00ed.<\/strong>&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[1] [9] [10]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozera\u0165 do noci Netflix alebo hra\u0165 PlayStation nie je najlep\u0161\u00edm n\u00e1padom, ako tr\u00e1vi\u0165 \u010das ur\u010den\u00fd k sp\u00e1nku.&nbsp;<strong>Vzh\u013eadom k celkovej podpore zdravia, \u0161portovej aj du\u0161evnej v\u00fdkonnosti by sme si ka\u017ed\u00fd de\u0148 mali dopria\u0165 dostato\u010dne kvalitn\u00fd sp\u00e1nok v d\u013a\u017eke 7-9 hod\u00edn.<\/strong><span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[11]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s zauj\u00edmaj\u00fa tipy na zlep\u0161enie sp\u00e1nku, pre\u010d\u00edtate si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako zlep\u0161i\u0165 sp\u00e1nok a ako ovplyv\u0148uje zdravie a rast svalovej hmoty?<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Nezabudajte_ani_na_pravidelny_pohyb_a_cvicenie\"><\/span>4. Nezab\u00fadajte ani na pravideln\u00fd pohyb a cvi\u010denie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pravideln\u00e1 \u0161portov\u00e1 aktivita je \u00fazko spojen\u00e1 s odolnej\u0161\u00edm imunitn\u00fdm syst\u00e9mom.<\/strong>&nbsp;Nieman &amp; Wentz, (2019) uk\u00e1zali, \u017ee pravideln\u00fd stredne n\u00e1ro\u010dn\u00fd \u0161port, ktor\u00fd je definovan\u00fd v intenzite asi 60 % VO2 max. a v d\u013a\u017eke trvania 60 min\u00fat, m\u00e1 na imunitn\u00fd syst\u00e9m blahod\u00e1rny vplyv.&nbsp;<strong>\u013dudia, ktor\u00ed pravidelne \u0161portuj\u00fa, za\u017e\u00edvaj\u00fa menej \u010dastej\u0161ie chr\u00edpkov\u00e9 a v\u00edrusov\u00e9 ochorenia.<\/strong>&nbsp;\u010eal\u0161ie \u0161t\u00fadie uk\u00e1zali, \u017ee ke\u010f sa ich \u00fa\u010dastn\u00edci prech\u00e1dzali takmer ka\u017ed\u00fd de\u0148 40 min\u00fat v intenzite 70-75 % VO2 max., mali o polovicu menej \u201esick days\u201c (prechladnutie, chr\u00edpka alebo boles\u0165 v krku) v porovnan\u00ed s \u013eu\u010fmi, ktor\u00ed v\u00f4bec ne\u0161portovali. Z\u00e1rove\u0148 je pravideln\u00fd \u0161port prospe\u0161n\u00fd pre zn\u00ed\u017eenie miery chronick\u00e9ho stresu.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[12] [13] [7]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Venujme sa preto aspo\u0148 ka\u017ed\u00fd druh\u00fd de\u0148 pravideln\u00fdm a stredne n\u00e1ro\u010dn\u00fdm pohybov\u00fdm aktivit\u00e1m<\/strong>&nbsp;doplnen\u00fdm o silov\u00fd tr\u00e9ning alebo in\u00fa ob\u013e\u00faben\u00fa aktivitu trikr\u00e1t t\u00fd\u017edenne. Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie v\u00fdhody pravideln\u00e9ho cvi\u010denia, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/10-necakanych-benefitov-cvicenia-ktore-zlepsia-vas-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 ne\u010dakan\u00fdch benefitov cvi\u010denia, ktor\u00e9 zlep\u0161ia v\u00e1\u0161 \u017eivot.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"5_Eat_the_Rainbow_alias_jedzte_viac_farebnej_zeleniny_ovocia_a_potravin\"><\/span>5. Eat the Rainbow alias jedzte viac farebnej zeleniny, ovocia a potrav\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Fakt som sa nezbl\u00e1znil, koncept vyz\u00fdvaj\u00faci \u013eud\u00ed, aby \u201ejedli d\u00fahu\u201c, m\u00e1 racion\u00e1lny z\u00e1klad.<\/strong>&nbsp;Za de\u0148 by sme mali zjes\u0165 aspo\u0148&nbsp;<strong>400 gramov <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleniny <\/a>a 200 gramov ovocia<\/strong>, \u010do predstavuje zhruba 3-4, respekt\u00edve 2-3 men\u0161ie priemern\u00e9 kusy.&nbsp;<strong>\u010co z\u00edskame t\u00fdm, ke\u010f na\u0161e jedlo bude hra\u0165 v\u0161etk\u00fdmi farbami d\u00fahy?<\/strong>&nbsp;\u010cerven\u00e9, oran\u017eov\u00e9, \u017elt\u00e9, zelen\u00e9 a modro-fialove\u00e9 druhy ovocia a zeleniny pote\u0161\u00ed n\u00e1\u0161 organizmus radom biologicky akt\u00edvnych l\u00e1tok so \u0161irok\u00fdm blahod\u00e1rnym \u00fa\u010dinkom na na\u0161e zdravie. V\u010faka obsiahnutej vl\u00e1knine pote\u0161\u00edme aj n\u00e1\u0161 mikrobi\u00f3m (\u010drevn\u00e9 bakt\u00e9rie). Vl\u00e1knina toti\u017e podporuje jeho spr\u00e1vnu funkciu, ktor\u00e1 je v\u00fdznamn\u00e1 aj pre imunitn\u00fd syst\u00e9m.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ku ka\u017ed\u00e9mu jedlu si dajte kus ob\u013e\u00faben\u00e9ho ovocia alebo zeleniny<\/strong>&nbsp;a sna\u017ete sa o to, aby va\u0161e celodenn\u00e9 jedlo farbami pripom\u00ednalo trend Instagramu v podobe \u201ePoke bowls\u201c alebo farebn\u00fa ovsen\u00fa ka\u0161u. Ak v\u00e1s zauj\u00edma viac inform\u00e1ci\u00ed o farebn\u00fdch potravin\u00e1ch, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/superpotraviny-a-ich-ucinky-pre-zdravie-a-imunitu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Superpotraviny a ich \u00fa\u010dinky pre zdravie a imunitu.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-1124x750.jpg\" alt=\"Eat the Rainbow alias jedzte viac farebn\u00e9 zeleniny, ovocia a potrav\u00edn\" class=\"wp-image-190421\" style=\"width:843px;height:563px\" title=\"Eat the Rainbow alias jedzte viac farebn\u00e9 zeleniny, ovocia a potrav\u00edn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/brenda-godinez-_Zn_7FzoL1w-unsplash-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">obr\u00e1zok z unsplash.com<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Jedzte_viac_probiotickych_aj_prebiotickych_potravin_a_dajte_sancu_probiotikam\"><\/span>6. Jedzte viac probiotick\u00fdch aj prebiotick\u00fdch potrav\u00edn a dajte \u0161ancu probiotik\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kef\u00edr, kvalitn\u00fd jogurt, acidofiln\u00e9 mlieko, kvasen\u00e1 zelenina, kimchi, ovocie, zelenina, strukoviny, celozrnn\u00e9 obilniny, alebo napr\u00edklad kombucha<\/strong>&nbsp;maj\u00fa pozit\u00edvny vplyv na n\u00e1\u0161 mikrobi\u00f3m, asi 350 trili\u00f3nov mikrobi\u00e1lnych buniek s\u00eddliacich v na\u0161om za\u017e\u00edvacom trakte, najm\u00e4 v hrubom \u010dreve. A ak n\u00e1\u0161 mikrobi\u00f3m spr\u00e1vne k\u0155mime vl\u00e1kninou a \u201e\u017eiv\u00fdmi potravinami\u201c, ktor\u00e9 v sebe prirodzene obsahuj\u00fa zdraviu prospe\u0161n\u00e9 bakt\u00e9rie, odv\u010fa\u010d\u00ed sa n\u00e1m aj podporou imunitn\u00e9ho syst\u00e9mu.&nbsp;<strong>Niektor\u00e9 bakt\u00e9rie dokonca \u201evyr\u00e1baj\u00fa vitam\u00edny, najm\u00e4 skupiny B\u201c<\/strong>, a pom\u00e1haj\u00fa na\u0161ej imunite aj t\u00fdmto sp\u00f4sobom.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[15] [16] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Do jed\u00e1lni\u010dka vo\u013ete preva\u017ene kyslomlie\u010dne v\u00fdrobky, kvasen\u00fa zeleninu a potraviny s dostato\u010dn\u00fdm obsahom vl\u00e1kniny.<\/strong>&nbsp;Optim\u00e1lnu funkciu na\u0161ich miniat\u00farnych \u201espolub\u00fdvaj\u00facich\u201c m\u00f4\u017eeme podpori\u0165 aj kvalitn\u00fdmi&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/probiotika\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">probiotikami<\/a>, ktor\u00e9 s\u00fa koncentrovan\u00fdm zdrojom probiotick\u00fdch kult\u00far podporuj\u00facich optim\u00e1lne zlo\u017eenie mikrobi\u00f3mu. V pr\u00edpade, \u017ee sa chcete dozvedie\u0165 o probiotik\u00e1ch viac, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/probiotika-vyznam-uzitocnych-bakterii-pre-imunitu-a-celkove-zdravie-sportovcov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Probiotik\u00e1: V\u00fdznam u\u017eito\u010dn\u00fdch bakt\u00e9ri\u00ed pre imunitu a celkov\u00e9 zdravie \u0161portovcov.<\/strong><\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Dbajte_na_dostatocny_prijem_bielkovin\"><\/span>7. Dbajte na dostato\u010dn\u00fd pr\u00edjem bielkov\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Bielkoviny s\u00fa z\u00e1kladn\u00fdm kame\u0148om pre tvorbu buniek imunitn\u00e9ho syst\u00e9mu<\/strong>, teda n\u00e1\u0161ho \u201earm\u00e1dneho obrann\u00e9ho vojska.\u201c V\u010faka optim\u00e1lnemu pr\u00edjmu bielkov\u00edn m\u00e1 organizmus dostatok stavebn\u00e9ho materi\u00e1lu pre tvorbu \u201enov\u00fdch vojakov\u201c a porazenie ochorenia. Je preto potrebn\u00e9 udr\u017eiava\u0165 pr\u00edjem bielkov\u00edn vzh\u013eadom k na\u0161im cie\u013eom a \u0161portov\u00e9mu za\u0165a\u017eenia, ktor\u00fd m\u00f4\u017ee pre silov\u00fdch \u0161portovcov spada\u0165 do rozmedzia&nbsp;<strong>1,4-2 g<\/strong>&nbsp;na kilogram telesnej hmotnosti.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zamerajte sa na kvalitn\u00e9 zdroje bielkov\u00edn:<\/strong>&nbsp;m\u00e4so,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ryby\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ryby<\/a>, morsk\u00e9 plody, mlieko, mlie\u010dne v\u00fdrobky a syry, vajcia,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ostatne-obilniny\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a>&nbsp;(hrach, fazu\u013ea, v\u0161etky druhy \u0161o\u0161ovice, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">c\u00edcer<\/a>, edamame), pseudoobiloviny (poh\u00e1nka, amarant, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Quinoa\/\" class=\"ek-link\">quinoa<\/a>), <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tofu\/\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Tempeh\/\" class=\"ek-link\">tempeh<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semienka<\/a>, rastlinn\u00e9 n\u00e1hrady m\u00e4sa, lah\u00f4dkov\u00e9 dro\u017edie,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">srv\u00e1tkov\u00fd prote\u00edn<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">rastlinn\u00fd prote\u00edn<\/a>,&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">prote\u00ednov\u00e9 ty\u010dinky.<\/a>&nbsp;Ak h\u013ead\u00e1te in\u0161pir\u00e1ciu na \u010fal\u0161ie potraviny bohat\u00e9 na bielkoviny, n\u00e1jdete ich v na\u0161om \u010dl\u00e1nku&nbsp;<a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>20 potrav\u00edn, s ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"8_Jedzte_viac_zdravych_tukov\"><\/span>8. Jedzte viac zdrav\u00fdch tukov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Konzum\u00e1cia zdrav\u00fdch tukov (ako napr\u00edklad omega-3 mastn\u00fdch kysel\u00edn)<\/strong>&nbsp;namiesto nas\u00fdten\u00fdch mastn\u00fdch kysel\u00edn m\u00f4\u017ee organizmu pom\u00f4c\u0165 v produkcii l\u00e1tok, ktor\u00e9 sa podie\u013eaj\u00fa na regul\u00e1cii imunitn\u00fdch funkci\u00ed.&nbsp;<strong>Omega-3 mastn\u00e9 kyseliny maj\u00fa protiz\u00e1palov\u00e9 \u00fa\u010dinky<\/strong>&nbsp;rovnako ako zdrav\u00e9 tuky z extra panensk\u00e9ho olivov\u00e9ho oleja, \u010do m\u00f4\u017ee organizmu pom\u00f4c\u0165 v boji s ochoren\u00edm.&nbsp;<span class=\"tadv-color\"><span style=\"color: #ff6600;\">[20] [21]<\/span>&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Aspo\u0148 \u010diasto\u010dne vyme\u0148te \u010derven\u00e9 m\u00e4so a \u00fadeniny za morsk\u00e9 ryby<\/strong>, do ovsenej ka\u0161e pridajte <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Chia\/\" class=\"ek-link\">chia semienka<\/a> a do zeleninov\u00e9ho \u0161al\u00e1tu extra panensk\u00fd olivov\u00fd olej. Vhodn\u00fdm sp\u00f4sobom ako zv\u00fd\u0161i\u0165 konzum\u00e1ciu omega-3 mastn\u00fdch kysel\u00edn, s\u00fa aj doplnky stravy s ich obsahom. Ak sa chcete dozvedie\u0165 viac o typoch a rozdelen\u00ed tukov, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tuky, ktor\u00e9 v\u00e1m \u0161kodia, a ktor\u00e9 prospievaj\u00fa?<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-1124x750.jpg\" alt=\"Imunitu podpor\u00edte dostato\u010dn\u00fdm pr\u00edjmom bielkov\u00edn a zdrav\u00fdch tukov\" class=\"wp-image-190434\" style=\"width:843px;height:563px\" title=\"Imunitu podpor\u00edte dostato\u010dn\u00fdm pr\u00edjmom bielkov\u00edn a zdrav\u00fdch tukov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/Copy-of-Omega3-2-_-OK-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Dajte_sancu_pravidelnemu_saunovaniu\"><\/span>9. Dajte \u0161ancu pravideln\u00e9mu saunovaniu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pravideln\u00e9 saunovanie posil\u0148uje imunitn\u00fd syst\u00e9m a m\u00f4\u017ee p\u00f4sobi\u0165 ako prevencia proti chr\u00edpke a nachladnutiu.<\/strong>&nbsp;Vy\u0161\u0161ia teplota v saun\u00e1ch m\u00e1 na svedom\u00ed aj vy\u0161\u0161iu teplotu organizmu, ktor\u00e1 vedie k n\u00e1rastu \u201e\u010dasti imunitn\u00e9ho vojska\u201c v podobe bielych krviniek.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e je to mo\u017en\u00e9, a saunovanie je pre v\u00e1s komfortn\u00e9, nav\u0161tevujte saunu pravidelne zhruba 1 a\u017e 2-kr\u00e1t t\u00fd\u017edenne.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"10_Otuzujte_sa_Studena_sprcha_rano_vas_prijemne_nabudi_na_nasledujuci_den\"><\/span>10. Otu\u017eujte sa. Studen\u00e1 sprcha r\u00e1no v\u00e1s pr\u00edjemne nabud\u00ed na nasleduj\u00faci de\u0148<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nielen vysok\u00e1 teplota v saune je pre n\u00e1\u0161 organizmus pr\u00ednosn\u00e1. Podobne na tom je aj p\u00f4sobenie chladu a otu\u017eovanie.&nbsp;<strong>Pravideln\u00e9 otu\u017eovanie dok\u00e1\u017ee zn\u00ed\u017ei\u0165 hladinu stresov\u00e9ho horm\u00f3nu kortizolu<\/strong>, \u010do n\u00e1m samo o sebe prospieva, a m\u00f4\u017ee n\u00e1m pom\u00f4c\u0165 lep\u0161ie sa vysporiada\u0165 s \u00fa\u010dinkami dlhodob\u00e9ho stresu. Podobne ako pravideln\u00e9 saunovanie&nbsp;<strong>dok\u00e1\u017ee aj otu\u017eovanie zv\u00fd\u0161i\u0165 po\u010det ur\u010dit\u00fdch \u201eimunitn\u00fdch arm\u00e1dnych vojsk\u201c napr\u00edklad v podobe bielych krviniek a monocytov.<\/strong>&nbsp;V\u010faka tomu je n\u00e1\u0161 imunitn\u00fd syst\u00e9m odolnej\u0161\u00ed a lep\u0161ie vyzbrojen\u00fd na boj s pr\u00edpadnou infekciou.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[24] [25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako s otu\u017eovan\u00edm za\u010da\u0165?<\/strong>&nbsp;Nie je nutn\u00e9 vyhodi\u0165 v\u0161etko z mrazni\u010dky, vyrobi\u0165 \u010do najviac \u013eadu, nah\u00e1dza\u0165 ho do vane a by\u0165 v \u013eade po krk ako legend\u00e1rny \u013eadov\u00fd mu\u017e Wim Hof.&nbsp;<strong>Po teplej rannej sprche sta\u010d\u00ed po mal\u00fdch kr\u00f4\u010dikoch zni\u017eova\u0165 teplotu vody<\/strong>, a\u017e d\u00f4jdeme k studenej vode, a vydr\u017ea\u0165, \u010do najdlh\u0161ie to ide. Spo\u010diatku to m\u00f4\u017ee by\u0165 celkom n\u00e1ro\u010dn\u00e9 a budeme si pripada\u0165 ako na ceste peklom, ale postupom \u010dasu si zvykneme a budeme ove\u013ea lep\u0161ie pripraven\u00ed na n\u00e1ro\u010dn\u00fd de\u0148.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"11_Znizte_konzumacii_alkoholu_a_pocet_vyfajcenych_cigariet\"><\/span>11. Zn\u00ed\u017ete konzum\u00e1cii alkoholu a po\u010det vyfaj\u010den\u00fdch cigariet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ve\u010dern\u00e1 konzum\u00e1cia alkoholu nar\u00fa\u0161a kvalitu sp\u00e1nku<\/strong>&nbsp;(najm\u00e4 REM), \u010d\u00edm n\u00e1m m\u00f4\u017ee podkop\u00e1va\u0165 nohy v ceste za \u010do najsilnej\u0161\u00edm imunitn\u00fdm syst\u00e9mom. Vzh\u013eadom k diuretick\u00e9mu efektu alkoholu a \u010dastej\u0161\u00edm no\u010dn\u00fdm cest\u00e1m na toaletu je naru\u0161enie kvality sp\u00e1nku e\u0161te v\u00fdznamnej\u0161ie.&nbsp;<strong>Nadmern\u00e1 konzum\u00e1cia alkoholu je spojen\u00e1 so slab\u0161\u00edm imunitn\u00fdm syst\u00e9mom<\/strong>&nbsp;a dlh\u0161\u00edm \u010dasom potrebn\u00fdm k zotaveniu sa z choroby.&nbsp;<strong>Podobne je na tom aj faj\u010denie,<\/strong>&nbsp;ktor\u00fdm si do tela dobrovo\u013ene p\u00fa\u0161\u0165ame rad tox\u00ednov. Tie m\u00f4\u017eu ma\u0165 negat\u00edvny vplyv na rast a funkciu buniek \u201eimunitn\u00e9ho arm\u00e1dneho vojska\u201c v podobe cytok\u00ednov alebo B-lymfocytov.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[26] [27]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ke\u010f u\u017e, tak pitie alkoholu dr\u017eme na uzde<\/strong>&nbsp;a neprekra\u010dujte maxim\u00e1lny denn\u00fd pr\u00edjem alkoholu v podobe 20 gramov u mu\u017eov a 10 gramov u \u017eien. Rovnak\u00e9 je to aj s faj\u010den\u00edm. Ide\u00e1lne nefaj\u010di\u0165 a sna\u017ei\u0165 sa presta\u0165.<\/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>10 gramov alkoholu je asi 125 ml v\u00edna, 0,3 l piva alebo 40 ml tvrd\u00e9ho alkoholu<\/li>\n\n\n\n<li>20 gramov alkoholu je asi 250 ml v\u00edna, 0,5 l piva alebo 60 ml tvrd\u00e9ho alkoholu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prem\u00fd\u0161\u013eate, ak\u00fd vplyv m\u00e1 alkohol nielen na va\u0161e zdravie, ale aj formu? V\u0161etko zist\u00edte, ke\u010f si pre\u010d\u00edtate n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vplyv-alkoholu-na-chudnutie-regeneraciu-rast-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako ovplyv\u0148uje alkohol chudnutie, regener\u00e1ciu a rast svalov?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"12_Obmedzte_prijem_nekvalitnych_potravin_a_zamerajte_sa_na_cerstve_a_minimalne_spracovane_potraviny\"><\/span>12. Obmedzte pr\u00edjem nekvalitn\u00fdch potrav\u00edn a zamerajte sa na \u010derstv\u00e9 a minim\u00e1lne spracovan\u00e9 potraviny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>O d\u00f4le\u017eitosti v\u00fd\u017eivy by sme mohli hovori\u0165 st\u00e1le dokola v spojitosti s akouko\u013evek t\u00e9mou, ktor\u00e1 sa t\u00fdka skvalitnenia \u017eivotn\u00e9ho \u0161t\u00fdlu.<\/strong>&nbsp;Je to v\u010faka tomu, \u017ee v\u00fd\u017eiva je naozaj tak d\u00f4le\u017eit\u00e1 a zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu aj v ot\u00e1zke optim\u00e1lnej obranyschopnosti organizmu.&nbsp;<strong>Nekvalitn\u00e1 strava s prevahou vysoko priemyselne spracovan\u00fdch potrav\u00edn<\/strong>&nbsp;na \u010dele s fast foodom, sladkos\u0165ami, slan\u00fdmi pochutinami, vypr\u00e1\u017ean\u00fdm jedlom a \u00fadeninami je&nbsp;<strong>chudobn\u00e1 na mikro\u017eiviny,<\/strong>&nbsp;ktor\u00e9 n\u00e1\u0161 organizmus potrebuje. Naopak obsahuje mno\u017estvo l\u00e1tok, ktor\u00e9 maj\u00fa na na\u0161e zdravie negat\u00edvny vplyv. Nikomu neprospieva vysok\u00fd pr\u00edjem soli, nas\u00fdten\u00fdch, omega-6 a transmastn\u00fdch kysel\u00edn alebo rafinovan\u00fdch sacharidov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Skvalitnen\u00edm stravy v\u010faka v\u00e4\u010d\u0161iemu mno\u017estvu zeleniny, ovocia<\/strong>, celozrnn\u00fdch obiln\u00edn, strukov\u00edn, potrav\u00edn s probiotick\u00fdm a prebiotick\u00fdm \u00fa\u010dinkom, kvalitn\u00fdch bielkov\u00edn a zdrav\u00fdch tukov podpor\u00edme optim\u00e1lnu funkciu imunitn\u00e9ho syst\u00e9mu t\u00fdm, \u017ee mu budeme d\u00e1va\u0165 v\u0161etko, \u010do k svojej funkcii potrebuje. Pr\u00edjem mikro\u017eiv\u00edn si m\u00f4\u017eeme poisti\u0165&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/komplexne-vitaminy\">multivitam\u00ednovou<\/a>&nbsp;a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/komplexne-mineraly\">multiminer\u00e1lovou formulou<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Z\u00e1rove\u0148 je treba prij\u00edma\u0165 to\u013eko energie, ko\u013eko naozaj potrebujeme<\/strong>. Vysok\u00e9, alebo naopak pr\u00edli\u0161 n\u00edzke&nbsp;<strong>% telesn\u00e9ho tuku ovplyv\u0148uje aj imunitn\u00e9 funkcie<\/strong>. Preto si treba udr\u017eiava\u0165 zdrav\u00fa telesn\u00fa hmotnos\u0165. Ak sa chcete dozvedie\u0165, ko\u013eko energie by ste mali jes\u0165, a ako si jednoducho vytvori\u0165 jed\u00e1lni\u010dek, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov?<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg\" alt=\"K podpore imunity sa otu\u017eujte, chodievajte do sauny a jedzte kvalitn\u00e9 potraviny\" class=\"wp-image-190447\" style=\"width:843px;height:563px\" title=\"K podpore imunity sa otu\u017eujte, chodievajte do sauny a jedzte kvalitn\u00e9 potraviny\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/4AFD2647-070A-429E-8A59-B67316382DC0.jpeg 2047w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"13_Siahnite_po_kvalitnych_suplementoch\"><\/span>13. Siahnite po kvalitn\u00fdch suplementoch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre siln\u00fd imunitn\u00fd syst\u00e9m je potrebn\u00e9 stava\u0165 na pevn\u00fdch z\u00e1kladoch v podobe kvalitnej stravy. Niektor\u00e9 \u017eiviny maj\u00fa pozit\u00edvny vplyv na biele krvinky a ich schopnos\u0165 bojova\u0165 s infekciou. Ktor\u00e9 to s\u00fa?<\/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>Bielkoviny s\u00fa stavebn\u00fdm kame\u0148om pre tvorbu bielych krviniek<\/strong>, a ich dostato\u010dn\u00fd pr\u00edjem je pre na\u0161u obranyschopnos\u0165 naozaj d\u00f4le\u017eit\u00fd. Mimo tradi\u010dn\u00e9 zdroje m\u00f4\u017eeme bielkoviny doplni\u0165 aj kvalitn\u00fdm&nbsp;&nbsp;<a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>srv\u00e1tkov\u00fdm prote\u00ednom&nbsp;<\/strong><\/a><strong>obsahuj\u00facim biologicky akt\u00edvne prote\u00ednov\u00e9 frakcie, ktor\u00e9 s\u00fa prospe\u0161n\u00e9 pre na\u0161u imunitu.&nbsp;<\/strong>Ide o imunoglobul\u00edny, alfa a beta-laktoglobul\u00edn alebo laktofer\u00edn. <span style=\"color: #ff6600;\">[29]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-c-500-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn C<\/strong><\/a><strong>&nbsp;je d\u00f4le\u017eit\u00fdm antioxidantom,&nbsp;<\/strong>ktor\u00fd m\u00e1 priamy vplyv na imunitn\u00fd syst\u00e9m, a jeho nedostatok n\u00e1s rob\u00ed n\u00e1chylnej\u0161\u00edmi na ochorenia.&nbsp;<strong>Medzi jeho dobr\u00e9 zdroje patr\u00ed zelenina<\/strong>&nbsp;na \u010dele s \u010dervenou paprikou alebo&nbsp;<strong>ovocie<\/strong>&nbsp;v podan\u00ed pomaran\u010dov. Jeho pr\u00edjem si m\u00f4\u017eeme \u201epoisti\u0165\u201c aj doplnkom stravy.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn D<\/strong><\/a>&nbsp;a jeho nedostatok je v poslednej dobe \u010dasto diskutovanou t\u00e9mou.<strong>&nbsp;Jeho suplement\u00e1cia v zimn\u00fdch mesiacoch sa uk\u00e1zala ako efekt\u00edvny n\u00e1stroj na zn\u00ed\u017eenie v\u00fdskytu chr\u00edpky<\/strong>. V jednej \u0161t\u00fadii bol tento efekt pozorovan\u00fd medzi de\u0165mi v \u0161kole pri dennej d\u00e1vke vitam\u00ednu D vo v\u00fd\u0161ke 1 200 IU. Vitam\u00edn D je v strave pomerne nedostatkov\u00fd a \u201evyr\u00e1bame\u201c si ho sami pomocou UVB \u017eiarenia zo slnka dopadaj\u00faceho na na\u0161u poko\u017eku, ktor\u00e9ho ale od jesene do jari nie je pr\u00e1ve ve\u013ea.&nbsp;<strong>Suplement\u00e1cia vitam\u00ednom D sa jav\u00ed ako ide\u00e1lny n\u00e1stroj na dosiahnutie jeho optim\u00e1lnych hodn\u00f4t.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[30]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/zinok\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zinok<\/strong><\/a>&nbsp;je \u010fal\u0161\u00edm z nepostr\u00e1date\u013en\u00fdch prvkov pre spr\u00e1vnu funkciu imunitn\u00e9ho syst\u00e9mu. N\u00e1jdeme ho hlavne v celozrnn\u00fdch obilnin\u00e1ch, vn\u00fatornostiach, hov\u00e4dzom m\u00e4se, ustriciach alebo fazuli \u010di <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kesu-orechy\/\" class=\"ek-link\">ke\u0161u orie\u0161koch<\/a>.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/premium-omega-3-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 mastn\u00e9 kyseliny<\/strong><\/a>&nbsp;<strong>bojuj\u00fa so z\u00e1palom a pom\u00e1haj\u00fa bielym krvink\u00e1m vykon\u00e1va\u0165 ich pr\u00e1cu<\/strong>&nbsp;v podobe likvid\u00e1cie patog\u00e9nov. N\u00e1jdeme ich v tu\u010dn\u00fdch morsk\u00fdch ryb\u00e1ch, chia a \u013eanov\u00fdch semienkach alebo vla\u0161sk\u00fdch orechoch. Pokia\u013e nejeme 2 a\u017e 3-kr\u00e1t t\u00fd\u017edenne rybu, je na \u010dase zv\u00e1\u017ei\u0165 suplement\u00e1ciu omega-3.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Probiotik\u00e1<\/strong><\/a>&nbsp;s\u00fa zdrojom \u201epriate\u013esk\u00fdch bakt\u00e9ri\u00ed\u201c, ktor\u00e9 pom\u00e1haj\u00fa n\u00e1\u0161mu mikrobi\u00f3mu vykon\u00e1va\u0165 svoju funkciu a podporova\u0165 na\u0161u prirodzen\u00fa obranyschopnos\u0165. Stavte na kysl\u00e9 mlie\u010dne v\u00fdrobky, kvasen\u00fa zeleninu, ovocie, zeleninu, orechy, strukoviny, celozrnn\u00e9 obilniny a suplement v podobe probiot\u00edk, ktor\u00fd je koncentrovan\u00fdm zdrojom t\u00fdchto priate\u013esk\u00fdch bakt\u00e9ri\u00ed.&nbsp;<strong>Tak\u00e1 ovsen\u00e1 ka\u0161a s prote\u00ednom, ob\u013e\u00faben\u00fdm ovoc\u00edm a jogurtom je zdrojom probiotick\u00fdch aj prebiotick\u00fdch potrav\u00edn.<\/strong><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/komplexne-vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Multivitam\u00edn<\/strong><\/a><strong>&nbsp;a&nbsp;<\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/komplexne-mineraly\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>multiminer\u00e1l<\/strong><\/a><strong>&nbsp;n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 splni\u0165 odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem mikro\u017eiv\u00edn.&nbsp;<\/strong>Tie sa z\u00fa\u010dast\u0148uj\u00fa rady chemick\u00fdch reakci\u00ed v na\u0161ich tel\u00e1ch, bez ktor\u00fdch by imunitn\u00fd syst\u00e9m nemohol spr\u00e1vne fungova\u0165.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cez de\u0148 je fajn pop\u00edja\u0165 z\u00e1zvorov\u00fd \u010daj, do jed\u00e1l prid\u00e1va\u0165 cibu\u013eu, cesnak, chilli a zahria\u0165 sa poctivou teplou polievkou,&nbsp;<\/strong>ktor\u00e1 vykazuje protiz\u00e1palov\u00e9 p\u00f4sobenie. Obranyschopnos\u0165 organizmu m\u00f4\u017eeme podpori\u0165 aj&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/echinacea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Echinaceou<\/strong><\/a>, ktor\u00e1 zni\u017euje \u0161ancu, \u017ee dostaneme chr\u00edpku.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[31]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma viac doplnkov stravy pre boj s chr\u00edpkou a nachladnut\u00edm, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/doplnky-vyzivy-chripka-prechladnutie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ktor\u00e9 doplnky v\u00fd\u017eivy m\u00f4\u017eu pom\u00f4c\u0165 pri chr\u00edpke a prechladnut\u00ed?<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"14_Zostante_aktivny_a_chodievajte_na_prechadzky_do_prirody\"><\/span>14. Zosta\u0148te akt\u00edvny a chodievajte na prech\u00e1dzky do pr\u00edrody<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zatia\u013e, \u010do vo v\u00e4\u010d\u0161ine kraj\u00edn sa striedaj\u00fa intervaly povolenia a z\u00e1kazu posil\u0148ovn\u00ed,&nbsp;<strong>pr\u00edroda n\u00e1m pon\u00faka tak\u00fa vonkaj\u0161iu univerz\u00e1lnu telocvi\u010d\u0148u<\/strong>. M\u00f4\u017eeme si \u00eds\u0165 zabeha\u0165, na bicykel, na prech\u00e1dzku alebo si vonku zacvi\u010di\u0165 napr\u00edklad kruh\u00e1\u010d s vlastnou v\u00e1hou.&nbsp;<strong>Vonkaj\u0161ia aktivita je d\u00f4le\u017eit\u00e1 pre na\u0161e fyzick\u00e9 i psychick\u00e9 zdravie.<\/strong>&nbsp;Ka\u017ed\u00fd krok sa po\u010d\u00edta a je pr\u00ednosnej\u0161\u00ed ne\u017e sedenie na gau\u010di. Pobyt v pr\u00edrode je z\u00e1rove\u0148 spojen\u00fd s pozit\u00edvnym \u00fa\u010dinkom na na\u0161e psychick\u00e9 zdravie. Jedna \u0161t\u00fadia uk\u00e1zala, \u017ee ke\u010f \u013eudia \u017eij\u00fa v mest\u00e1ch do 300 metrov od mestskej zelene, napr\u00edklad v podobe parku, s\u00fa<strong>&nbsp;\u0161\u0165astnej\u0161\u00ed a celkovo spokojnej\u0161\u00ed<\/strong>.<span style=\"color: #ff6600;\">&nbsp;<span class=\"tadv-color\">[32]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee v\u00e1s zauj\u00edma viac o outdoorovom tr\u00e9ningu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/outdoorovy-trening-a-ako-zacat-s-cvicenim-vonku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Outdoorov\u00fd tr\u00e9ning \u2013 Pre\u010do a ako za\u010da\u0165 s cvi\u010den\u00edm na \u010derstvom vzduchu.<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-1124x751.jpg\" alt=\"Pobyt v pr\u00edrode je d\u00f4le\u017eit\u00fd pre fyzick\u00e9 i psychick\u00e9 zdravie\" class=\"wp-image-190473\" style=\"width:843px;height:563px\" title=\"Pobyt v pr\u00edrode je d\u00f4le\u017eit\u00fd pre fyzick\u00e9 i psychick\u00e9 zdravie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/DSC02819-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"15_Vela_sa_smejte_budte_pozitivni_a_zostante_v_kontakte_s_blizkymi\"><\/span>15. Ve\u013ea sa smejte, bu\u010fte pozit\u00edvni a zosta\u0148te v kontakte s bl\u00edzkymi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160t\u00fadie nazna\u010duj\u00fa, \u017ee&nbsp;<strong>zmysel pre humor a smiech m\u00f4\u017ee ma\u0165 pozit\u00edvny vplyv na imunitn\u00fd syst\u00e9m<\/strong>. Autori ale opatrne dod\u00e1vaj\u00fa, \u017ee je potrebn\u00fd \u010fal\u0161\u00ed v\u00fdskum na potvrdenie tohto mo\u017en\u00e9ho vz\u0165ahu. Aj keby to nebola pravda, tak to ni\u010d nemen\u00ed na tom, \u017ee&nbsp;<strong>smiech je koren\u00edm \u017eivota, v\u010faka ktor\u00e9mu je n\u00e1\u0161 \u017eivot vesel\u0161\u00ed, pozit\u00edvnej\u0161\u00ed a menej vystresovan\u00fd<\/strong>. Ke\u010f si m\u00e1me s k\u00fdm zavola\u0165, pocit odl\u00fa\u010denia sa zn\u00ed\u017ei a zdie\u013ean\u00fd probl\u00e9m sa stane polovi\u010dn\u00fdm.&nbsp;<strong>\u010clovek je spolo\u010densk\u00fd tvor a izol\u00e1cia mu nerob\u00ed dobre<\/strong>, preto je fajn ma\u0165 sa s k\u00fdm porozpr\u00e1va\u0165. Mo\u017eno je na \u010dase obvola\u0165 \u0161irok\u00fa rodinu, kamar\u00e1tov z detstva alebo zo strednej a utu\u017ei\u0165 \u010dasom pov\u00e4dnut\u00e9 priate\u013esk\u00e9 vz\u0165ahy.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[33]&nbsp;<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_posilneni_imunitneho_systemu\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o posilnen\u00ed imunitn\u00e9ho syst\u00e9mu<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"15 jednoduch\u00fdch tipov ako posilni\u0165 imunitn\u00fd syst\u00e9m | GymBeam | FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/dp7jRhUDxgY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Imunitn\u00fd syst\u00e9m a prirodzen\u00fa obranyschopnos\u0165 n\u00e1\u0161ho organizmu najlep\u0161ie podpor\u00edme zdrav\u00fdm \u017eivotn\u00fdm \u0161t\u00fdlom a dodr\u017eiavan\u00edm z\u00e1kladn\u00fdch hygienick\u00fdch opatren\u00ed.<\/strong>&nbsp;V\u00fdrazne n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 obmedzenia sledovanie negat\u00edvnych spr\u00e1v a udalost\u00ed, ktor\u00e9 sa na n\u00e1s z dlhodob\u00e9ho h\u013eadiska m\u00f4\u017eu podp\u00edsa\u0165 dlhodob\u00fdm stresom. Ke\u010f sa nau\u010d\u00edme techniky pre jeho zvl\u00e1danie, ako je ak\u00e1ko\u013evek&nbsp;<strong>\u0161portov\u00e1 aktivita, pobyt v pr\u00edrode, medit\u00e1cia, j\u00f3ga, saunovanie alebo otu\u017eovanie, m\u00f4\u017ee sa n\u00e1m potom v\u0161etko naraz zda\u0165 tak nejako o nie\u010do jednoduch\u0161ie a vesel\u0161ie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00edme obraca\u0165 \u017eivot hore nohami a za\u010da\u0165 \u017ei\u0165 \u00faplne inak. Bohato sta\u010d\u00ed, ke\u010f budeme&nbsp;<strong>pomaly a s\u00fastavne pracova\u0165 na zlep\u0161en\u00ed stravovac\u00edch n\u00e1vykov a pozit\u00edvnom pr\u00edstupe k \u017eivotu<\/strong>. Ako fajn za\u010diatok m\u00f4\u017ee by\u0165 k\u00fasok ovocia alebo zeleniny ku ka\u017ed\u00e9mu jedlu. A nezabudnime, \u017ee ni\u010d ako z\u00e1zra\u010dn\u00e9 nakopnutie imunity, v\u010faka \u0161pecifickej potravine neexistuje. V\u0161etko je to o silnej \u201eimunitnej arm\u00e1de.\u201c<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te nejak\u00fd svoj osobn\u00fd tip na podporu imunity? Nev\u00e1hajte a pode\u013ete sa o\u0148 s nami v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil a bol pre v\u00e1s u\u017eito\u010dn\u00fd, podporte ho zdie\u013ean\u00edm, aby sa o t\u00fdchto jednoduch\u00fdch tipoch na posilnenie imunity dozvedeli aj va\u0161i priatelia.<\/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\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ni\u010d ako nakopnutie imunity v\u010faka bylink\u00e1m zbieran\u00fdch na Sib\u00edri za splnu neexistuje. Ale ka\u017edodenn\u00fd \u017eivot, sp\u00f4sob a n\u00e1vyky, ak\u00fdmi \u017eijete, maj\u00fa na imunitn\u00fd syst\u00e9m z\u00e1sadn\u00fd vplyv. Posilnite svoj imunitn\u00fd syst\u00e9m pomocou t\u00fdchto jednoduch\u00fdch krokov.<\/p>\n","protected":false},"author":65,"featured_media":190534,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6089,6055,6069,6082],"filter_section":[],"filter_attribute":[13049,13888,13046,13050,13886],"class_list":{"0":"post-304042","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-imunita","9":"tag-strava","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-spanok-a-odpocinok","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"filter_attribute-stravovanie","15":"filter_attribute-tipy-a-triky","16":"filter_attribute-zdravie-lifestyle","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>15 sp\u00f4sobov, ako posilni\u0165 imunitn\u00fd syst\u00e9m a chr\u00e1ni\u0165 svoje zdravie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako zdravo posilni\u0165 imunitu a br\u00e1ni\u0165 sa chorob\u00e1m? 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