{"id":306367,"date":"2022-11-15T15:28:22","date_gmt":"2022-11-15T14:28:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=306367"},"modified":"2024-04-25T12:27:51","modified_gmt":"2024-04-25T10:27:51","slug":"kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/","title":{"rendered":"Kako se va\u0161 um i tijelo mijenjaju kada krenete s vje\u017ebanjem i zdravom prehranom?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#1_Vise_energije_za_sve_aktivnosti\" title=\"1. Vi\u0161e energije za sve aktivnosti\">1. Vi\u0161e energije za sve 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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#2_Poboljsana_koncentracija\" title=\"2. Pobolj\u0161ana koncentracija\">2. Pobolj\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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#3_Poboljsano_raspolozenje\" title=\"3. Pobolj\u0161ano raspolo\u017eenje\">3. Pobolj\u0161ano raspolo\u017eenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#4_Kvalitetnija_kosa_i_nokti\" title=\"4. Kvalitetnija kosa i nokti\">4. Kvalitetnija kosa i nokti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#5_Zdraviji_i_mladi_izgled_koze\" title=\"5. Zdraviji i mla\u0111i izgled ko\u017ee\">5. Zdraviji i mla\u0111i izgled ko\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#6_Sprjecava_glavobolje\" title=\"6. Sprje\u010dava glavobolje\">6. Sprje\u010dava glavobolje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#7_Bolja_probava_bez_nadutog_trbuha\" title=\"7. Bolja probava, bez nadutog trbuha\">7. Bolja probava, bez nadutog trbuha<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#8_Uklanja_oticanje_nogu\" title=\"8. Uklanja oticanje nogu\">8. Uklanja oticanje nogu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#9_Uklonite_stalnu_glad_i_zelju_za_slatkim\" title=\"9. Uklonite stalnu glad i \u017eelju za slatkim\">9. Uklonite stalnu glad i \u017eelju za slatkim<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#10_Opustenija_odjeca\" title=\"10. Opu\u0161tenija odje\u0107a\">10. Opu\u0161tenija odje\u0107a<\/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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#11_Cvrsca_figura_i_manje_celulita\" title=\"11. \u010cvr\u0161\u0107a figura i manje celulita\">11. \u010cvr\u0161\u0107a figura i manje 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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#12_Bolja_tjelesna_grada\" title=\"12. Bolja tjelesna gra\u0111a\">12. Bolja tjelesna gra\u0111a<\/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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#13_Povecana_snaga\" title=\"13. Pove\u0107ana snaga\">13. Pove\u0107ana snaga<\/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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#14_Hrana_vise_nije_cudoviste\" title=\"14. Hrana vi\u0161e nije \u010dudovi\u0161te\">14. Hrana vi\u0161e nije \u010dudovi\u0161te<\/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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#15_Kvalitetniji_san\" title=\"15. Kvalitetniji san\">15. Kvalitetniji san<\/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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#16_Poboljsano_upravljanje_stresom\" title=\"16. Pobolj\u0161ano upravljanje stresom\">16. Pobolj\u0161ano upravljanje stresom<\/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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#17_Pojacan_imunitet\" title=\"17. Poja\u010dan imunitet\">17. Poja\u010dan imunitet<\/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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#18_Bolje_drzanje_bez_bolova_u_ledima\" title=\"18. Bolje dr\u017eanje bez bolova u le\u0111ima\">18. Bolje dr\u017eanje bez bolova u le\u0111ima<\/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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#19_Pojacan_seksualni_nagon\" title=\"19. Poja\u010dan seksualni nagon\">19. Poja\u010dan seksualni nagon<\/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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#20_Vise_samopostovanje_i_privlacnost\" title=\"20. Vi\u0161e samopo\u0161tovanje i privla\u010dnost\">20. Vi\u0161e samopo\u0161tovanje i 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.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/#Koja_je_pouka\" title=\"Koja je pouka?\">Koja je pouka?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Jeste li se ikada zapitali kako vje\u017ebanje i prehrana utje\u010du na va\u0161e <strong>raspolo\u017eenje, energiju i figuru?<\/strong> Mo\u017eda se ujutro probudite umorni, jo\u0161 uvijek ste zabrinuti zbog \u017eelje za slatkim, a i te hla\u010de se sve te\u017ee zakop\u010davaju. Poku\u0161ajte razmi\u0161ljati o tome kakav vam je dan. Ako od jutra do mraka sjedite za kompjuterom i to\u010dite si kavu, a va\u0161a prehrana se sastoji uglavnom od visoko obra\u0111enih jela, mo\u017eda ste upravo nai\u0161li na svoj najve\u0107i problem. Ali ne brinite, niste sami u ovome. Na\u0161 primjer, <strong>Mihaela<\/strong>, bila je u istoj situaciji. Ali odlu\u010dila je tome stati na kraj. Proteklih godinu dana <strong>u svoj je \u017eivot unijela redovitu tjelovje\u017ebu, izbacila je nezdravu hranu, jede uglavnom cjelovitu hranu, slijedi re\u017eim pijenja <\/strong>i ne mo\u017ee se ne zapitati kako je postigla sjajne rezultate a da<span style=\"color: #ff6600;\"> <a style=\"color: #ff6600;\" href=\"https:\/\/gymbeam.hr\/blog\/30-dnevni-izazov-koji-ce-vam-pomoci-da-trajno-smrsavite-i-zdravo-se-hranite\/\" target=\"_blank\" rel=\"noopener\">nije morala uklju\u010divati \u200b\u200bnikakve po\u017eeljno u\u010dinkovite detoksikacije<\/a>.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pogledajmo pobli\u017ee zajedno da vidimo je li <a href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">ubrzala metabolizam<\/span><\/a>, kako je \u017eeljela, i koje je jo\u0161 druge razlike primijetila. Mo\u017eda \u0107e vas to potaknuti i na neke male promjene u va\u0161em \u017eivotu.<\/p>\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_Vise_energije_za_sve_aktivnosti\"><\/span>1. Vi\u0161e energije za sve aktivnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mihaela je izbacila ultra-procesiranu hranu poput krafni, fast food hamburgera, slatki\u0161a i sli\u010dnih delicija. Nije se mogla ne zapitati \u0161to se dalje dogodilo. Zahvaljuju\u0107i <strong>unosu visokokvalitetnih namirnica s uravnote\u017eenim omjerom svih makronutrijenata,<\/strong> odjednom ima <a href=\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">dovoljno energije<\/span><\/a> za posao, ku\u0107ne obaveze i druge aktivnosti. Tako\u0111er, ne doga\u0111a se vi\u0161e da<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/\" target=\"_blank\" rel=\"noopener\"> nakon svakog obroka osje\u0107a potrebu za drijemanjem<\/a>.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Umjesto vo\u017enje, radije hoda, \u010dak je smogla snage da se po\u010dne <strong>redovito baviti sportom.<\/strong> Poplava endorfina nakon vje\u017ebanja daje joj jo\u0161 vi\u0161e energije. Osje\u0107a se kao da sada mo\u017ee podnijeti sve. Nemogu\u0107e je ne zapitati se kako se ova vje\u010dno umorna \u017eena mijenja pred o\u010dima svih. <span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\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=\"\"\/><\/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_Poboljsana_koncentracija\"><\/span>2. Pobolj\u0161ana koncentracija<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cinjenicu da se sport povezuje s <strong>boljom koncentracijom<\/strong> Mihaela je uo\u010dila sasvim slu\u010dajno. Kad joj u\u010denje vi\u0161e nije ulazilo u glavu, oti\u0161la bi u \u0161etnju. Me\u0111utim, nakon sat vremena <a href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">\u0161etnje<\/span><\/a>, vratila se <strong>bistrijeg uma<\/strong> i \u010dak je uspjela jo\u0161 malo u\u010diti. Studije \u010dak pokazuju da su mladi ispitanici nakon dvadeset minuta vje\u017ebanja imali <strong>bolju prolaznost <\/strong>na testovima iz matematike. Tjelesna aktivnost ima mnogo pozitivnih u\u010dinaka na na\u0161 mozak. Vje\u017ebanje primjerice pozitivno utje\u010de na <strong>pobolj\u0161anje raspolo\u017eenja, sna, smanjenje stresa i tjeskobe.<\/strong> Svi ovi \u010dimbenici tako\u0111er utje\u010du na to kako se mo\u017eemo bolje koncentrirati. Tko bi se mogao u potpunosti posvetiti u\u010denju kad je umoran, pod stresom ili se osje\u0107a tjeskobno? Stoga je smanjenje ovih negativnih \u010dimbenika apsolutno klju\u010dno za bolju koncentraciju. Me\u0111utim, rezultati studija tako\u0111er sugeriraju da je kod aktivnijih ljudi <strong> uklju\u010den ve\u0107i dio mozga koji je usmjeren na kontrolu misli i pam\u0107enje.<\/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>Mihaela ve\u0107 osje\u0107a dobrobiti sporta. Kad god treba u\u010diti i ima problema s koncentracijom, odlu\u010di odraditi odre\u0111enu tjelesnu aktivnost i u kona\u010dnici sve krene na bolje. Me\u0111utim, tjelovje\u017eba je tako\u0111er vrlo va\u017ena u starijoj dobi. Studije pokazuju da <strong>tjelesna aktivnost mo\u017ee odgoditi pad kognitivnih funkcija kod starijih osoba.<\/strong> To uklju\u010duje, na primjer, u\u010denje, pam\u0107enje, koncentraciju ili brzinu misli. Zapravo, kretanje omogu\u0107uje protok vi\u0161e oksigenirane krvi u mozak. Ovaj \u010dimbenik tako\u0111er doprinosi mogu\u0107nosti <strong>novih neuronskih veza<\/strong>, \u0161to odga\u0111a gore spomenuti kognitivni pad. <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_Poboljsano_raspolozenje\"><\/span>3. Pobolj\u0161ano raspolo\u017eenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ono \u0161to Mihaela jako voli u sportu je osje\u0107aj koji do\u017eivljava nakon vje\u017ebanja. Iako ponekad ima dane kada to ne \u017eeli, ipak se na kraju prisili na <strong>odlazak u teretanu, vo\u017enju biciklom, skejtanje ili barem brzu \u0161etnju.<\/strong> Nalet dobrog raspolo\u017eenja je vrijedan toga. To dugujemo <strong>endorfinu<\/strong>, kemikalijama koje se \u010desto nazivaju hormonima sre\u0107e koje tijelo osloba\u0111a vje\u017ebanjem. Oni izazivaju sli\u010dne osje\u0107aje u tijelu kao poznati opijat, morfij. Nakon vje\u017ebanja, \u010dovjek se \u010desto osje\u0107a eufori\u010dno i mo\u017ee <strong>u\u017eivati \u200b\u200bu naletu dobrog raspolo\u017eenja<\/strong>. Njihov sedativni (umiruju\u0107i) u\u010dinak zauzvrat poma\u017ee u <strong>smanjenju stresa.<\/strong> \u0160tovi\u0161e, endorfini u odre\u0111enoj mjeri djeluju kao analgetik. To zna\u010di da su u stanju smanjiti <strong>percepciju boli<\/strong>. To je zato \u0161to se endorfini ve\u017eu na iste neuronske receptore kao i lijekovi protiv bolova. I to Mihaela poku\u0161ava iskoristiti u svoju korist. Otkrila je da joj je fizi\u010dka aktivnost \u010dak pomogla i kod <strong>glavobolje<\/strong> i bolova u trbuhu prije menstruacije. <span style=\"color: #ff6600;\">[3] [6-9]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017delite li saznati ne\u0161to vi\u0161e o prednostima individualnih sportova, ne smijete propustiti \u010dlanak o <a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">prednostima vo\u017enje bicikla<\/span><\/a> i <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" rel=\"noopener\">tr\u010danja<\/a>.<\/span><\/p>\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=\"41077,28621,39070,54646,29945,5250,30342,43753,56377,36253,7974,43912,5380,28765,3734,29707,37972\" ><\/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_Kvalitetnija_kosa_i_nokti\"><\/span>4. Kvalitetnija kosa i nokti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mihaelino pobolj\u0161anje <a href=\"https:\/\/gymbeam.hr\/kosa-koza-nokti\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">kvalitete kose i noktiju<\/span><\/a> uvelike je posljedica <strong>promjena u prehrani<\/strong> koje je napravila. Zamijenila je svoje krafne za doru\u010dak za <a href=\"https:\/\/gymbeam.hr\/protein-porridge-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">zobene pahuljice s proteinima<\/span><\/a> i <a href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">vo\u0107em<\/span><\/a>. Pauzu za ru\u010dak vi\u0161e ne provodi u restoranu brze hrane, ve\u0107 u \u010dajnoj kuhinji s<a href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\"> vlastitom kutijom za ru\u010dak<\/span><\/a>. Tako\u0111er za ve\u010deru, umjesto dostave pizze, radije napravi svoju salatu od tjestenine s <a href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">tunjevinom<\/span><\/a>. Zahvaljuju\u0107i tim promjenama, <strong>u stanju je osigurati tijelu dovoljno mikronutrijenata, poput vitamina i minerala, koji utje\u010du na kvalitetu na\u0161ih noktiju i kose.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Mihaela je tako nakon nekog vremena po\u010dela uvi\u0111ati da joj je kosa znatno ja\u010da, gu\u0161\u0107a i da je vjerojatnost njezinog opadanja manja. Isto tako, <strong>nokti su joj se kona\u010dno prestali lomiti.<\/strong> No, dovoljan unos vitamina pozitivno utje\u010de i na <strong>zdravlje kostiju<\/strong>, \u0161to \u0107ete posebno cijeniti u kasnijoj dobi kada se njihova kvaliteta op\u0107enito pogor\u0161ava. Me\u0111utim, <strong>adekvatan unos proteina kao i trening snage<\/strong> doprinose ve\u0107oj snazi \u200b\u200bi zdravlju kostiju. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Uravnote\u017eena prehrana koja sadr\u017ei sve potrebne nutritivne sastojke klju\u010dna je za na\u0161e zdravlje i izgled. Kako bismo vam dali bolju predod\u017ebu, u nastavku se nalazi popis specifi\u010dnih mikronutrijenata koji su <strong>izravno povezani sa zdravljem kose, noktiju i kostiju.<\/strong><span style=\"color: #ff6600;\"> [11]<\/span><\/p>\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\"><p><strong>Vitamini i minerali za kvalitetne nokte<\/strong><\/p><\/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\"><p><strong>Vitamini i minerali za kvalitetnu kosu<\/strong><\/p><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a href=\"https:\/\/gymbeam.hr\/d-biotin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin B7 (biotin)<\/a><\/p><\/li>\n\n\n\n<li><p><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/bakrov-bisglicinat-gymbeam.html\" target=\"_blank\" aria-label=\"bakar (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bakar<\/a><\/span><\/p><\/li>\n\n\n\n<li><p><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" aria-label=\"selen (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">selen<\/a><\/span><\/p><\/li>\n\n\n\n<li><p><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/cink-kelat-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\"cink (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a><\/span><\/p><\/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\"><p><strong>Vitamini i minerali za zdrave kosti<\/strong><\/p><\/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><p><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\"magnezij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a><\/span><\/p><\/li>\n\n\n\n<li>mangan<\/li>\n\n\n\n<li><p><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" aria-label=\"kalcij (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcij<\/a><\/span><\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">vitamin <\/span><\/a><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"><a data-mce-href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" class=\"ek-link\">C<\/a><\/span><\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">vitamin D<\/span><\/a><\/p><\/li>\n\n\n\n<li><p><a href=\"https:\/\/gymbeam.hr\/vitamin-d3-k1-k2-forte-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">vitamin K<\/span><\/a><br><br><\/p><\/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=\"Pobolj\u0161ana kvaliteta kose i noktiju zahvaljuju\u0107i zdravoj prehrani\" class=\"wp-image-298169\" style=\"width:843px;height:562px\" title=\"Pobolj\u0161ana kvaliteta kose i noktiju zahvaljuju\u0107i zdravoj prehrani\" 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_Zdraviji_i_mladi_izgled_koze\"><\/span>5. Zdraviji i mla\u0111i izgled ko\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Promjene u prehrani tako\u0111er su uo\u010dene na drugom podru\u010dju, odnosno <strong>izgledu <a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-najbolji-kolagen-za-zdravu-kozu-i-zglobove\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">ko\u017ee<\/span><\/a><\/strong>. Mihaela je po\u010dela <strong>izbjegavati alkohol<\/strong> i jako pazi da svaki dan unosi <strong>potrebnu koli\u010dinu vode, odnosno 30 &#8211; 45 ml po kg tjelesne te\u017eine<\/strong>. Po\u010dev\u0161i prirodnim unosom zdravije hrane, popravile su se i njezine akne koje su je dugo mu\u010dile. Uz uravnote\u017eenu prehranu, unosila je izobilje cinka, joda, bakra, <a href=\"https:\/\/gymbeam.hr\/vitamin-b3-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff6600;\">vitamina B3 (niacin)<\/span><\/a>, vitamina B2 (riboflavina), vitamina A i vitamina C. <span style=\"color: #ff6600;\">[12-14]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ne zaboravlja ni <a href=\"https:\/\/gymbeam.hr\/omega-3-6-9-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"color: #ff6600;\">omega-3 i omega-6 masne kiseline<\/span><\/strong><\/a>, koje mogu imati pozitivan u\u010dinak na ko\u017eu. Prema rezultatima istra\u017eivanja, \u010dak su u stanju donekle smanjiti <strong>rizik od razvoja nemelanomskih karcinoma ko\u017ee.<\/strong> Stoga redovito jede, primjerice,<a href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noopener\"> <span>masnu ribu<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/orasi-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span>orahe<\/span><\/a>, <a href=\"https:\/\/gymbeam.hr\/bademi-raw-1.html\" target=\"_blank\" rel=\"noopener\"><span>bademe<\/span><\/a> ili <span>lanene sjemenke<\/span>, a ako smatra da joj nedostaju neki od mikronutrijenata, u svako doba mo\u017ee uklju\u010diti <a href=\"https:\/\/gymbeam.hr\/minerali-1\" target=\"_blank\" rel=\"noopener\"><span>dodatke prehrani<\/span>.<\/a> <span style=\"color: #ff6600;\">[12-14]<\/span><\/p>\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_Sprjecava_glavobolje\"><\/span>6. Sprje\u010dava glavobolje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Glavobolje su prije predstavljale \u010dest problem za Mihaelu. Ve\u0107 se prestala nadati kako \u0107e ih se uspjeti rije\u0161iti. Trebalo se samo malo <strong>vi\u0161e usredoto\u010diti na re\u017eim pijenja<\/strong>. Dan vi\u0161e ne zapo\u010dinje kavom. Umjesto toga, popije dvije velike \u010da\u0161e vode \u010dim se probudi. Tek tada mo\u017ee u\u017eivati \u200b\u200bu jutarnjem periodu. Tijekom dana na svom stolu dr\u017ei <a href=\"https:\/\/gymbeam.hr\/bamboo-infuse-boca-500-ml-vanavita.html\" target=\"_blank\" rel=\"noopener\"><strong><span>bocu<\/span><\/strong><\/a> kako ne bi zaboravila piti. Ima i druge teku\u0107ine poput svoje <strong>juhe<\/strong>, koju Mihaela redovito jede prije glavnog obroka. Za popodnevni trening uzima svoju <span>omiljenu <a href=\"https:\/\/gymbeam.hr\/boca-hydrator-1-89-l-beastpink.html\" target=\"_blank\" rel=\"noopener\">ru\u017ei\u010dastu bocu<\/a><\/span> u koju mije\u0161a vodu s <a href=\"https:\/\/gymbeam.hr\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><span>BCAA<\/span><\/a>. To \u0107e svojim slatkim okusom pobolj\u0161ati njezin re\u017eim pijenja, a <strong>sadr\u017eane aminokiseline<\/strong> tako\u0111er \u0107e potaknuti regeneraciju nakon treninga. Svoj re\u017eim pijenja zavr\u0161ava ve\u010dernjim \u010dajem od mati\u010dnjaka kako bi se smirila i pripremila za san. Za <strong>glavobolju vi\u0161e nije bilo mjesta<\/strong>, a Mihaela mo\u017ee nesmetano spavati.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako vas zanima vi\u0161e informacija o tome za\u0161to je re\u017eim pijenja va\u017ean, ne biste trebali propustiti \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noopener\"><span><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje?<\/strong><\/span><\/a><\/p>\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 i tjelovje\u017eba mogu pomo\u0107i kod glavobolja\" class=\"wp-image-298184\" style=\"width:843px;height:562px\" title=\"Zdrava prehrana i tjelovje\u017eba mogu pomo\u0107i kod glavobolja\" 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_Bolja_probava_bez_nadutog_trbuha\"><\/span>7. Bolja probava, bez nadutog trbuha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>Nadut trbuh<\/strong> bio je jo\u0161 jedan problem povezan s <strong>lo\u0161im re\u017eimom<\/strong> prehrane koji je Mihaelu jako mu\u010dio. Ponekad bi do\u0161la do to\u010dke da ujutro nije mogla zakop\u010dati hla\u010de. Njezin ormar sastojao se uglavnom od lepr\u0161avih komada odje\u0107e kako bi prikrila taj problem. To je nije \u010dinilo ba\u0161 samouvjerenom. Pitate se kako se rije\u0161ila ovog u\u017easnog problema? Najvi\u0161e od svega pomoglo je uvo\u0111enje <strong>manjih porcija hrane, te njihova polagana konzumacija.<\/strong> Mihaela svaki zalogaj temeljito pro\u017eva\u010de i vi\u0161e ne jede doslovno u prolazu. Tako\u0111er se bavi sportom koji mo\u017ee <strong>potaknuti rad crijeva i cirkulaciju.<\/strong> To bi moglo <strong>sprije\u010diti zatvor<\/strong>, koji je u Mihaelinom slu\u010daju isto uzrokovao nadutost trbuha. Istovremeno je osjetila pogodnosti od fokusiranja na <strong>adekvatan unos <a href=\"https:\/\/gymbeam.hr\/blog\/mitovi-i-cinjenice-o-vocu-detoksicira-li-i-mozete-li-ga-jesti-poslijepodne-i-navecer-kada-zelite-smrsavjeti\/\" target=\"_blank\" rel=\"noopener\">vlakana iz <span>vo\u0107a<\/span><\/a>, povr\u0107a i hrane od cjelovitih \u017eitarica.<\/strong> To je prakti\u010dki neophodno za pravilnu probavnu funkciju.<span style=\"color: #ff6600;\"> [15]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Redovitim <strong>\u0161etnjama nakon ru\u010dka<\/strong> i boljim sastavom prehrane otklonila je napuhan trbuh i druge probavne probleme. To joj omogu\u0107uje da kona\u010dno ponovno obu\u010de svoju omiljenu odje\u0107u. <span style=\"color: #ff6600;\">[16-17]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite saznati vi\u0161e savjeta o tome kako se boriti protiv napuhanog trbuha, ne biste trebali propustiti \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" target=\"_blank\" rel=\"noopener\"><span><strong>Nadutost trbuha i kako je se rije\u0161iti?<\/strong><\/span><\/a><\/p>\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_Uklanja_oticanje_nogu\"><\/span>8. Uklanja oticanje nogu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mihaelina stopala i gle\u017enjevi bili su ote\u010deni cijeli dan u uredu, a ona je to prihvatila kao \u010dinjenicu. Bila je jo\u0161 vi\u0161e iznena\u0111ena kada je otkrila da su se, kako je po\u010dela uvoditi \u017eivotne promjene, oteklina i osje\u0107aj te\u0161kih nogu po\u010deli smanjivati. Ono \u0161to je najva\u017enije, po\u010dela je<strong> piti vi\u0161e teku\u0107ine<\/strong>, pa tijelo nije nepotrebno zadr\u017eavalo vodu. Pritom je tako\u0111er pomoglo i <strong>smanjenje unosa soli<\/strong> eliminacijom ultra-prera\u0111ene hrane iz svoje svakodnevne prehrane. Mihaela je postala aktivnija i tijekom dana. Na poslu je pronalazila vremena za kratke pauze za protezanje ili \u0161etnju po uredu. Istovremeno je prestala koristiti dizalo i umjesto toga <strong>ide stepenicama<\/strong>. \u010cak i takve prividno neznatne promjene mogu pomo\u0107i kod ote\u010denih nogu.<span style=\"color: #ff6600;\"> [18-21]<\/span><\/p>\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=\"\" title=\"Zdrava prehrana smanjuje \u017eelju za slatkim\"\/><\/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_Uklonite_stalnu_glad_i_zelju_za_slatkim\"><\/span>9. Uklonite stalnu glad i \u017eelju za slatkim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Konstantna glad i \u017eelja za slatkim<\/strong> mogu imati mnogo uzroka. Naj\u010de\u0161\u0107i je krivac, me\u0111utim, vjerojatno <strong>lo\u0161a prehrana<\/strong>. I Mihaela je nakon obroka osjetila glad. A potreba za hranom? Pratila ju je na svakom koraku. Za to je vjerojatno bila kriva kombinacija nekoliko \u010dimbenika:<\/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><p><strong>neadekvatan re\u017eim pijenja<\/strong> &#8211; voda djelomi\u010dno ispunjava \u017eeludac i tako mo\u017ee pomo\u0107i u regulaciji gladi i pove\u0107anju sitosti <span data-mce-style=\"color: #ff6600;\"><span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><strong>konzumacija alkohola<\/strong> &#8211; pove\u0107ava apetit, a tako\u0111er i vjerojatnost odabira kalori\u010dnijih jela<span style=\"color:#ff6600\" class=\"tadv-color\"> <span data-mce-style=\"color: #ff6600;\">[23]<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><strong>nedostatak proteina<\/strong> &#8211; proteini su makronutrijenti koji imaju najve\u0107i u\u010dinak zasi\u0107enja, stoga njihov nedostatak u va\u0161oj prehrani mo\u017ee biti povezan s \u010destom gladi<span style=\"color:#ff6600\" class=\"tadv-color\"> <span data-mce-style=\"color: #ff6600;\">[24-25]<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><strong>nedovoljan unos vlakana<\/strong> &#8211; njihov optimalan unos utje\u010de na osje\u0107aj sitosti, produ\u017eava vrijeme probave, a tako\u0111er poma\u017ee u kontroli kolanja \u0161e\u0107era u krvi<span data-mce-style=\"color: #ff6600;\"> <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/span><\/p><\/li>\n\n\n\n<li><p><strong>vi\u0161ak jednostavnih \u0161e\u0107era<\/strong> &#8211; \u0161e\u0107er brzo pove\u0107ava razinu glukoze u krvi, koju tijelo poku\u0161ava regulirati proizvodnjom vi\u0161e inzulina, to mo\u017ee uzrokovati daljnji pad glukoze u krvi, glad i potrebu za hranom <span data-mce-style=\"color: #ff6600;\"><span style=\"color:#ff6600\" class=\"tadv-color\">[27-28]<\/span><\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mihaela je zamijenila lo\u0161u salatu za kvalitetan obrok, vino za vodu tijekom ve\u010dere, po\u010dela je <strong>jesti vi\u0161e proteina, vo\u0107a ili povr\u0107a sa svakim obrokom,<\/strong> a smanjila koli\u010dinu \u0161e\u0107era. I \u0161to se dogodilo? Konstantna glad i \u017eudnja po\u010dele su se povla\u010diti, te su na kraju potpuno nestale.<\/p>\n<\/div>\n<\/div>\n\n\n<p>Ako vas zanima vi\u0161e savjeta kako se rije\u0161iti gladi i \u017eudnje za hranom, ne biste trebali propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/\" target=\"_blank\" rel=\"noopener\"><span><strong>Kako se rije\u0161iti stalne gladi i \u017eudnje za hranom?<\/strong><\/span><\/a><\/p>\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_Opustenija_odjeca\"><\/span>10. Opu\u0161tenija odje\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Bolje prehrambene navike, uz tjelovje\u017ebu, dale su rezultate, a Mihaela je kona\u010dno postigla promjenu kojoj se veselila. Hla\u010de su joj postale opu\u0161tenije i <strong>mo\u017ee se vratiti u veli\u010dine koje je nosila prije nekoliko godina.<\/strong> A \u0161to to zna\u010di kad je u ve\u0107oj odje\u0107i? <strong>Smr\u0161avila je<\/strong> i vrijeme je da promijeni svoju garderobu. No, uz nove suknje i traperice potrebne su i druge <a href=\"https:\/\/gymbeam.hr\/fitness-tajice\" target=\"_blank\" rel=\"noopener\"><span>sportske tajice<\/span><\/a> i <a href=\"https:\/\/gymbeam.hr\/majice-kratkih-rukava-i-majice-bez-rukava\" target=\"_blank\" rel=\"noopener\"><span>majice<\/span><\/a>. To \u0107e joj pomo\u0107i da <strong>ostane<\/strong><span><strong><a href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/\" target=\"_blank\" rel=\"noopener\"> motivirana za vje\u017ebanje<\/a>.<\/strong><\/span> Ve\u0107 se veseli \u0161to \u0107e kona\u010dno krenuti u teretanu u svojoj novoj odje\u0107i.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Postigla je ove sjajne rezultate \u010dak i bez brojanja makronutrijenata. Bilo je dovoljno da se pridr\u017eava jednostavnih pravila unutar \u010dlanka <a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\" target=\"_blank\" rel=\"noopener\"><strong><span>Kalorijski deficit: Kako smr\u0161avjeti i imati \u017eivot?<\/span><\/strong><\/a><\/p>\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=\"\u010cvr\u0161\u0107a figura i manje celulita zahvaljuju\u0107i vje\u017ebanju\" class=\"wp-image-298290\" title=\"\u010cvr\u0161\u0107a figura i manje celulita zahvaljuju\u0107i sportu\" 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_Cvrsca_figura_i_manje_celulita\"><\/span>11. \u010cvr\u0161\u0107a figura i manje celulita<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Otprilike 80-90% \u017eena<\/strong> ima celulit, tako da Mihaela sigurno nije bila iznimka. Ipak, zadovoljna je \u0161to je bolji na\u010din \u017eivota ovaj problem u\u010dinio malo umjerenijim. Pa, \u0161to je zapravo celulit? To je metaboli\u010dki poreme\u0107aj potko\u017enog tkiva gdje se <strong>masne stanice u potko\u017enom tkivu pove\u0107avaju, potiskuju se prema ko\u017ei i stvaraju tipi\u010dne rupice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, kada je Mihaela po\u010dela intenzivno vje\u017ebati, njezini su mi\u0161i\u0107i po\u010deli odavati opti\u010dki dojam ja\u010de figure. U po\u010detku se bojala da \u0107e, ako po\u010dne vje\u017ebati, imati mi\u0161i\u0107e poput Ramba, a sada zna da je to bilo glupo promi\u0161ljanje i da je briga bila nepotrebna. S druge strane, pobolj\u0161ali su joj se protok krvi i limfni \u010dvorovi u tijelu, \u0161to je donekle pomoglo u <strong>smanjenju znakova 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>Kada dodate adekvatan re\u017eim pijenja, vi\u0161e prirodnog kretanja i usredoto\u010dite se na <strong>bolje prehrambene navike s dovoljno proteina<\/strong>, uskoro \u0107ete vidjeti rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o tome \u0161to je celulit, za\u0161to nastaje i kako mo\u017eemo smanjiti njegovu pojavu, nikako ne smijete propustiti na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/celulit-sto-ga-uzrokuje-i-kako-ga-se-rijesiti\" target=\"_blank\" rel=\"noopener\"><span><strong>Celulit \u2013 \u0161to ga uzrokuje i kako ga se rije\u0161iti?<\/strong><\/span><\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Bolja_tjelesna_grada\"><\/span>12. Bolja tjelesna gra\u0111a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>Brze \u0161etnje, tr\u010danje na otvorenom, vo\u017enja bicikla i druge aktivnosti<\/strong> kojima se Mihaela bavi ne odra\u017eavaju se samo na <strong>izgled, bolje raspolo\u017eenje<\/strong>, ve\u0107 i na gra\u0111u. Uhvatiti autobus prije se \u010dinilo kao nadljudski zadatak koji zahtijeva supermo\u0107i. Mihaeli je to sada normalno samo po sebi, a ona se ba\u0161 i ne sje\u0107a kad je zadnji put propustila neko prijevozno sredstvo. A ako se to dogodi, nema veze. Mihaela bi to iskoristila kao <strong>priliku za neo\u010dekivanu \u0161etnju tijekom dana.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>\u017delite li po\u010deti tr\u010dati, ne smijete propustiti \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noopener\"><span><strong>Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike.<\/strong><\/span><\/a><\/p>\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_snaga\"><\/span>13. Pove\u0107ana snaga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Ve\u0107a snaga nije samo zato da se poka\u017eete u teretani kako bi se drugi vje\u017eba\u010di mogli diviti koliko tereta stavljate na svoja le\u0111a. To je tako\u0111er vrlo <strong>prakti\u010dna stvar<\/strong> koju treba cijeniti u svakodnevnom \u017eivotu. Na\u0161a Mihaela zna bolje. U kupovinu je i\u0161la samo autom. Kad je trebala nositi te\u0161ke namirnice na \u010detvrti kat bez dizala, morala je <strong>pozvati svog ja\u010deg partnera u pomo\u0107<\/strong>. Ali stvari su sada druga\u010dije. <strong>Ona nosi sve ku\u0107i iz kupovine kao dio svoje fitness rutine.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Redovito di\u017ee utege u teretani, a neke su torbe za kupovinu lagane kao pero u usporedbi s utezima s kojima se optere\u0107uje u teretani. Vi\u0161e nije slu\u010daj da joj partner mora pomagati nositi namirnice i boce s vodom iz trgovine, ve\u0107 suprotno. Oni \u0107e dobrovoljno kupiti nekoliko dodatnih stvari kako bi <strong>pove\u0107ali teret<\/strong>. Njezin hod ku\u0107i s torbama tada podsje\u0107a na takozvanu &#8220;farmersku \u0161etnju&#8221; gdje je prili\u010dno te\u0161ko po nogama, rukama i sredini tijela. Jedina joj je briga da se te\u0161ke vre\u0107e s namirnicama ne prospu. Bez puno problema, Mihaela sada mo\u017ee i cijepati drva, raditi te\u017ee vrtlarske poslove ili zimi \u010distiti snijeg. A sve zbog redovitih treninga snage.<\/p>\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_vise_nije_cudoviste\"><\/span>14. Hrana vi\u0161e nije \u010dudovi\u0161te<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Kada Mihaela nije znala \u0161to su kalorije i od \u010dega se sastoje razli\u010dita jela, \u017eivjela je u<strong> stalnom strahu od hrane<\/strong>. Mislila je da \u0107e se automatski udebljati za kilogram sala nakon \u0161to pojede kola\u010d, pa je izbjegavala sva slavlja i dru\u0161tvena doga\u0111anja. Ali tada joj je bilo \u017eao \u0161to je izgubila trenutke sa svojim najdra\u017eima, a <strong>tugu je upotpunjavala hranom<\/strong>. Na kraju je ipak pojela puno vi\u0161e kalorija nego na obi\u010dnoj zabavi.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Sre\u0107om, Mihaela sada ima vi\u0161e znanja.<strong> Shvatila je<\/strong> <span><strong>\u0161to su <a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\" target=\"_blank\" rel=\"noopener\">makronutrijenti i kako funkcionira kalorijski deficit<\/a><\/strong><\/span>. Iako je smr\u0161avjela najprije malim promjenama, sada se \u017eeli dodatno usredoto\u010diti na svijet prehrane kako bi malo bolje upoznala hranu. Vi\u0161e se ne boji pojesti svoj omiljeni sladoled. <strong>Zna da se ne\u0107e udebljati ni kilogram sala.<\/strong> To je samo oko 200 dodatnih kcal koji se mogu potro\u0161iti negdje drugdje i jo\u0161 uvijek biti u kalorijskom deficitu. Taj je stav potpuno promijenio njezin pogled na hranu.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako se i vi \u017eelite prepustiti svojoj omiljenoj hrani, ne smijete propustiti \u010daroliju IIFYM-a. Saznajte vi\u0161e o tome u \u010dlanku<a href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" rel=\"noopener\"><span> <strong>Kako jesti pizzu, slatki\u0161e i istovremeno gubiti kilograme zahvaljuju\u0107i IIFYM-u?<\/strong><\/span><\/a><\/p>\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 slatku hranu i ne debljati se\" class=\"wp-image-298201\" style=\"width:843px;height:562px\" title=\"IIFYM: Kako jesti slatku hranu i ne debljati se\" 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_Kvalitetniji_san\"><\/span>15. Kvalitetniji san<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Bezbroj \u010dimbenika utje\u010de na <span>vrijeme spavanja i kvalitetu sna<\/span>. Mihaela je uvijek imala problema sa spavanjem. Kad je legla u krevet, po\u010dela bi razmi\u0161ljati o u\u010denju, poslu i drugim svakodnevnim obavezama. Povremeno bi se, nakon nekoliko sati buljenja u strop, po\u010dela <strong>uznemiravati<\/strong> da \u0107e morati brzo ustati i brzo zaspati da bi se odmorila. Ali tijelo je \u010dinilo upravo suprotno. Te su <span>n<a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noopener\">eprospavane no\u0107i negativno utjecale<\/a><\/span> <strong>na njenu energiju, koncentraciju<\/strong> i raspolo\u017eenje sljede\u0107eg dana. Otkako se Mihaela po\u010dela baviti sportom, svaku ve\u010der odlazi spavati osje\u0107aju\u0107i se <strong>ugodno umornom.<\/strong> Zahvaljuju\u0107i dobrom raspolo\u017eenju koje jo\u0161 ima od treninga, njezini se svakodnevni problemi \u010dine vrlo malim. Zna da \u0107e ih sutradan najbolje rije\u0161iti, pa nave\u010der spava mirne savjesti. Ujutro se <strong>budi puna energije<\/strong>, \u017eeljna novih izazova.<span style=\"color: #ff6600;\"> [32]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U me\u0111uvremenu, ako ste i sami u situaciji da no\u0107u ne mo\u017eete zaspati i nabrajate ovce do beskona\u010dnosti, nikako ne biste trebali propustiti \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noopener\"><span><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/strong><\/span><\/a><\/p>\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_Poboljsano_upravljanje_stresom\"><\/span>16. Pobolj\u0161ano upravljanje stresom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Prije nego \u0161to je Mihaela po\u010dela redovito vje\u017ebati, njena borba sa stresom bila je relativno neuspje\u0161na. Iako je sama sebi \u010desto govorila da nema smisla <strong>brinuti oko stvari<\/strong> koje na nju ne\u0107e utjecati, one su joj i dalje jako smetale u \u017eivotu. To ju je proganjalo, a slobodno vrijeme provodila je uglavnom kod ku\u0107e na kau\u010du uz neke poslastice. Kad se napokon po\u010dela baviti sportom, primijetila je da se udaljila daleko od toga da <span><strong><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noopener\">stres kontrolira njezin \u017eivot kao \u0161to je to bilo prije<\/a>.<\/strong><\/span> Prije va\u017enog testa ili prezentacije, ona to \u010dak mo\u017ee iskoristiti u svoju korist i izvesti sve jo\u0161 bolje. Nakon \u0161to joj je um pun briga i kod ku\u0107e, <strong>odlazi tr\u010dati i polako napu\u0161tati svoje probleme.<\/strong> Potom se vra\u0107a ku\u0107i bistre glave. Kako je to mogu\u0107e?<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>To je uglavnom zbog <strong>endorfina<\/strong>, koji preplavljuju tijelo kada je aktivno. Kao \u0161to smo ve\u0107 rekli, ove kemikalije su sposobne <strong>ubla\u017eiti bol i razinu stresa<\/strong>. Osim toga, sport tako\u0111er mo\u017ee <strong>smanjiti razinu hormona stresa poput kortizola<\/strong>. Samo dvadesetak minuta aktivnosti pomo\u0107i \u0107e vam da se osje\u0107ate bolje, pokazuju rezultati znanstvenih istra\u017eivanja. Svi mo\u017eemo na\u0107i vremena za to, zar ne?<span style=\"color: #ff6600;\"> [33-34]<\/span><\/p>\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=\"Bolje upravljanje stresom zahvaljuju\u0107i sportu\" class=\"wp-image-298305\" style=\"width:843px;height:562px\" title=\"Bolje upravljanje stresom zahvaljuju\u0107i sportu\" 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_Pojacan_imunitet\"><\/span>17. Poja\u010dan imunitet<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim boljeg psihi\u010dkog stanja, Mihaela je primijetila da joj se <strong>sveukupno zdravlje pobolj\u0161alo redovitim sportom<\/strong>. Nije tako \u010desto bolesna, a ne mo\u017ee se ni sjetiti kada je zadnji put bila prehla\u0111ena. Mihaelin zaklju\u010dak da to duguje upravo sportu je vjerojatno utemeljen. \u010cak i rezultati istra\u017eivanja <strong>pokazuju da redovita aktivnost ima pozitivan u\u010dinak na na\u0161 imunolo\u0161ki sustav<\/strong>. Ljudi koji se redovito bave sportom rje\u0111e imaju virusne bolesti. Redovito kretanje je izvrstan na\u010din za <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" aria-label=\"ja\u010danje imuniteta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ja\u010danje imuniteta<\/a><\/span>. Dugoro\u010dno, tako\u0111er nam mo\u017ee pomo\u0107i da <strong>smanjimo rizik od razvoja kroni\u010dnih bolesti<\/strong> poput dijabetesa, visokog krvnog tlaka ili drugih kardiovaskularnih bolesti. <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>Ako \u017eelite jo\u0161 vi\u0161e osna\u017eiti svoj imunitet, dajte tome i priliku. Vi\u0161e mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" aria-label=\"Kako oja\u010dati imunitet i otpornost tijela na bolesti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako oja\u010dati imunitet i otpornost tijela na bolesti?<\/a><\/strong><\/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=\"18_Bolje_drzanje_bez_bolova_u_ledima\"><\/span>18. Bolje dr\u017eanje bez bolova u le\u0111ima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Provesti cijeli dan u stolici za ra\u010dunalom definitivno nije najbolja stvar za va\u0161a le\u0111a. Ovo je jo\u0161 gore ako sjedite na obi\u010dnoj stolici koja nije namijenjena za to. Iako je Mihaela imala ergonomsku uredsku stolicu, <strong>bolovi u donjem dijelu le\u0111a i ramenima nisu je zaobi\u0161li.<\/strong> Glavni uzrok ovih problema bili su njezini mlohavi mi\u0161i\u0107i, koji nisu mogli pru\u017eiti dovoljnu potporu njezinoj kralje\u017enici. I taj se problem, me\u0111utim, mo\u017ee rije\u0161iti <strong>redovitim kondicijskim treninzima u teretani<\/strong>, pri \u010demu Mihaela ja\u010da mi\u0161i\u0107e le\u0111a i cijelu osovinu ili jezgru tijela. Osim toga, sport joj poma\u017ee da <strong>pomakne uko\u010dena le\u0111a<\/strong> tijekom dana i pobolj\u0161a cjelokupno dr\u017eanje. Vi\u0161e ne\u0107e biti susreta s pogrbljenom Mihaelom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nadalje, rezultati istra\u017eivanja pokazuju da <strong>kardio aktivnosti<\/strong> poput plivanja, hodanja ili vo\u017enje bicikla tako\u0111er imaju <strong>pozitivan u\u010dinak<\/strong> na bolove u le\u0111ima i dr\u017eanje tijela. Naprotiv, dobra je ideja izbjegavati jednostrano optere\u0107enje koje bi moglo stvoriti neravnote\u017eu. U ove manje prikladne aktivnosti ubrajamo golf ili 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>Ako i vi patite od bolova u le\u0111ima, ne biste trebali propustiti na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-o-tome-kako-mudro-izbjeci-bolove-u-ledima-uzrokovane-dugim-razdobljima-sjedenja\/\" target=\"_blank\" aria-label=\"Sedam savjeta o tome kako izbje\u0107i bolove u le\u0111ima uzrokovane dugotrajnim sjedenjem. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sedam savjeta o tome kako izbje\u0107i bolove u le\u0111ima uzrokovane dugotrajnim sjedenjem.<\/a><\/strong><\/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=\"19_Pojacan_seksualni_nagon\"><\/span>19. Poja\u010dan seksualni nagon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u017ealost, <strong>umor, stres ili lo\u0161e raspolo\u017eenje poznati su ubojice libida<\/strong> koji mogu pokvariti planiranu no\u0107 strasti. Mihaela zna bolje. Prije zdravog na\u010dina \u017eivota \u010desto nije imala seksualne odnose na pameti. To je donekle bilo zbog<strong> pove\u0107ane razine hormona stresa kortizola,<\/strong> koji uzrokuje smanjenje <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/\" target=\"_blank\" aria-label=\"razine testosterona (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">razine testosterona<\/a><\/span>. A to je, kao \u0161to znamo, \u010dak i kod \u017eena, izravno povezano sa seksualnim nagonom. Uz to \u0161to Mihaeli nije bilo <strong>ugodno u njenom tijelu<\/strong>, nije ni \u010dudo da je seks prije bio iznimka u njezinoj vezi. Ali to se promijenilo redovitim vje\u017ebanjem. Mihaelina <strong>figura izgleda sve bolje<\/strong>, \u0161to joj daje samopouzdanje. Osim toga, nije ni pribli\u017eno toliko pod stresom, te je <strong>bolje raspolo\u017eena i ima vi\u0161e energije<\/strong> zahvaljuju\u0107i sportu i bujici endorfina. To se reflektira i na njezin ljubavni \u017eivot, koji na kraju ne usre\u0107uje samo nju, ve\u0107 i partnera. <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_Vise_samopostovanje_i_privlacnost\"><\/span>20. Vi\u0161e samopo\u0161tovanje i privla\u010dnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I sama Mihaela nakon niza promjena osje\u0107a da je ne\u0161to druga\u010dije. Zapravo, ne samo ne\u0161to, nego sve. Kona\u010dno se osje\u0107a kao da u\u017eiva u \u017eivotu, a ne samo da pre\u017eivljava.<strong> Vje\u010dno umorna \u017eena postaje samouvjerena ljepotica<\/strong> koja ima ciljeve i daje sve od sebe da ih ostvari. Svoje tijelo njeguje, daje mu kvalitetne hranjive tvari i uvijek na\u0111e vremena za kretanje. Zna da je to va\u017eno <strong>i za njezino psihi\u010dko i fizi\u010dko zdravlje.<\/strong> Novi pristup \u017eivotu potaknuo ju je da se osje\u0107a sjajno, da joj daje energiju i povrati davno izgubljeno samopouzdanje. \u010cak i oni oko nje vrlo su pozitivni prema ovoj transformaciji. Svi se pitaju kakvu je magiju Mihaela upotrijebila. Sada zna da se sve \u0161to je trebala u\u010diniti odnosilo na vi\u0161e brige oko sebe.<\/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=\"Ve\u0107e samopo\u0161tovanje i privla\u010dnost zahvaljuju\u0107i vje\u017ebanju\" class=\"wp-image-298229\" style=\"width:843px;height:562px\" title=\"Ve\u0107e samopo\u0161tovanje i privla\u010dnost zahvaljuju\u0107i vje\u017ebanju\" 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=\"Koja_je_pouka\"><\/span>Koja je pouka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to mo\u017eete vidjeti na Mihaelinom primjeru, \u010dak i <strong>male stvari mogu imati ogromne pozitivne posljedice<\/strong>. Nema potrebe izokrenuti cijeli \u017eivot. Poku\u0161ajte postupno unositi male promjene koje \u0107e vas s vremenom dovesti do <strong>ve\u0107ih ciljeva<\/strong>. U po\u010detku mo\u017ee biti dovoljno i\u0107i u redovite \u0161etnje, a s vremenom biste mogli dodati i trening snage. Tako\u0111er mo\u017eete poraditi na svojoj prehrani. Prvo mo\u017eete izbaciti brzu hranu, postupno prestati pripremati \u010dak i doma\u0107u pr\u017eenu i masnu hranu. Sljede\u0107i korak mo\u017ee biti <strong>smanjenje ultra-prera\u0111enih slatki\u0161a i grickalica<\/strong>. Ove postupne promjene \u0107e vas zatim odvesti u fazu u kojoj \u0107ete se <strong>osje\u0107ati bolje fizi\u010dki i psihi\u010dki,<\/strong> \u0161to \u0107e utjecati na va\u0161e samopo\u0161tovanje i ukupnu energiju kojom zra\u010dite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li me\u0111u prijateljima nekoga tko ne vje\u017eba, ne hrani se zdravo i jo\u0161 se pita za\u0161to je umoran i ne osje\u0107a se dobro? Podijelite ovaj \u010dlanak s njima i mo\u017eda im mo\u017eete pomo\u0107i da pobolj\u0161aju kvalitetu \u017eivota.<\/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>Vje\u017ebanje i zdrava prehrana mogu pru\u017eiti ne samo vitkiju i \u010dvr\u0161\u0107u tjelesnu gra\u0111u, ve\u0107 i pobolj\u0161anu mi\u0161i\u0107avost ili bolji san. Pogledajmo zajedno prednosti zdravog na\u010dina \u017eivota.<\/p>\n","protected":false},"author":100,"featured_media":298252,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6368,7352,6452,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-306367","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-prehrana-hr","10":"tag-vjezbe-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako se va\u0161 um i tijelo mijenjaju kada krenete s vje\u017ebanjem i zdravom prehranom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to se doga\u0111a s tijelom kada se po\u010dnete zdravo hraniti i vje\u017ebati? 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