{"id":311239,"date":"2020-11-08T07:38:00","date_gmt":"2020-11-08T06:38:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311239"},"modified":"2023-12-01T14:50:55","modified_gmt":"2023-12-01T13:50:55","slug":"ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/","title":{"rendered":"Ako zv\u00ed\u0165azi\u0165 nad jesennou \u00fanavou a ma\u0165 po\u010das d\u0148a viac energie?"},"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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#Preco_sme_na_jesen_unaveni\" title=\"Pre\u010do sme na jese\u0148 unaven\u00ed?\">Pre\u010do sme na jese\u0148 unaven\u00ed?<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#1_Skracovanie_dni\" title=\"1. Skracovanie dn\u00ed\">1. Skracovanie dn\u00ed<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#2_Zhorsene_pocasie\" title=\"2. Zhor\u0161en\u00e9 po\u010dasie\">2. Zhor\u0161en\u00e9 po\u010dasie<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#3_Zmena_stravovania\" title=\"3. Zmena stravovania\">3. Zmena stravovania<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#4_Menej_pohybu\" title=\"4. Menej pohybu\">4. Menej pohybu<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#5_Sezonna_afektivna_porucha\" title=\"5. Sez\u00f3nna afekt\u00edvna porucha\">5. Sez\u00f3nna afekt\u00edvna porucha<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#9_sposobov_ako_zatocit_s_jesennou_unavou\" title=\"9 sp\u00f4sobov, ako zato\u010di\u0165 s jesennou \u00fanavou\">9 sp\u00f4sobov, ako zato\u010di\u0165 s jesennou \u00fanavou<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#1_Zamerajte_sa_na_stravu\" title=\"1. Zamerajte sa na stravu\">1. Zamerajte sa na stravu<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#2_Nezabudajte_na_pitny_rezim\" title=\"2. Nezab\u00fadajte na pitn\u00fd re\u017eim\">2. Nezab\u00fadajte na pitn\u00fd re\u017eim<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#3_Pravidelne_sa_hybte\" title=\"3. Pravidelne sa h\u00fdbte\">3. Pravidelne sa h\u00fdbte<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#4_Nespite_prilis_vela_ani_prilis_malo\" title=\"4. Nespite pr\u00edli\u0161 ve\u013ea ani pr\u00edli\u0161 m\u00e1lo\">4. Nespite pr\u00edli\u0161 ve\u013ea ani pr\u00edli\u0161 m\u00e1lo<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#5_Vyhnite_sa_alkoholu_a_cigaretam\" title=\"5. Vyhnite sa alkoholu a cigaret\u00e1m\">5. Vyhnite sa alkoholu a cigaret\u00e1m<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#6_Skuste_znizit_dlhodoby_stres\" title=\"6. Sk\u00faste zn\u00ed\u017ei\u0165 dlhodob\u00fd stres\">6. Sk\u00faste zn\u00ed\u017ei\u0165 dlhodob\u00fd stres<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#7_Urobte_si_radost\" title=\"7. Urobte si rados\u0165\">7. Urobte si rados\u0165<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#8_Respektujte_svoje_potreby\" title=\"8. Re\u0161pektujte svoje potreby\">8. Re\u0161pektujte svoje potreby<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#9_Doplnte_potrebne_vitaminy_a_mineraly\" title=\"9. Dopl\u0148te potrebn\u00e9 vitam\u00edny a miner\u00e1ly\">9. Dopl\u0148te potrebn\u00e9 vitam\u00edny a miner\u00e1ly<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#Vsetko_co_potrebujete_vediet_o_tom_ako_sa_zbavit_jesennej_unavy\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako sa zbavi\u0165 jesennej \u00fanavy\">V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako sa zbavi\u0165 jesennej \u00fanavy<\/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\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/#Co_si_treba_zapamatat\" title=\"\u010co si treba zapam\u00e4ta\u0165?\">\u010co si treba zapam\u00e4ta\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Po\u010das leta n\u00e1m pr\u00e1ca ide od ruky. R\u00e1no sa zob\u00fadzame pln\u00ed energie, odd\u00fdchnut\u00ed a namotivovan\u00ed vyda\u0165 zo seba v pr\u00e1ci alebo \u0161kole maximum. Energia n\u00e1s neop\u00fa\u0161\u0165a ani po\u010das popoludnia a a\u017e okolo \u00f4smej hodiny ve\u010der za\u010dneme poci\u0165ova\u0165 \u013eahk\u00fa \u00fanavu. Potom pr\u00edde jese\u0148 a my sa c\u00edtime, ako keby niekto stla\u010dil gomb\u00edk a spustil \u00fasporn\u00fd re\u017eim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00e1no vst\u00e1vate a\u017e na tret\u00ed bud\u00edk a aj to pova\u017eujete za svoj najlep\u0161\u00ed v\u00fdkon za cel\u00fd de\u0148. Bezvl\u00e1dne sa tack\u00e1te po kuchyni s \u00famyslom uvari\u0165 si k\u00e1vu, ktor\u00e1 v\u00e1s, sn\u00e1\u010f, spas\u00ed. Ke\u010f zist\u00edte, \u017ee ani t\u00e1 nepom\u00e1ha, zapnete autopilota a s vidinou popolud\u0148aj\u0161ieho \u0161lof\u00edka pre\u010dk\u00e1te pracovn\u00e9 doobedie. A cvi\u010denie poobede? To sa jav\u00ed ako \u00fapln\u00e9 sci-fi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priznajte sa, kto z v\u00e1s sa v tomto opise spoznal? Mo\u017eno v\u00e1s upokoj\u00ed, \u017ee v tom ur\u010dite nie ste sami. V dne\u0161nom \u010dl\u00e1nku sa preto <strong>zozn\u00e1mime s doplnkami stravy a sp\u00f4sobmi, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 zato\u010di\u0165 s jesennou \u00fanavou.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Preco_sme_na_jesen_unaveni\"><\/span>Pre\u010do sme na jese\u0148 unaven\u00ed?<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<p>D\u00f4vodov, pre\u010do sa c\u00edtime unavenej\u0161\u00ed pr\u00e1ve na jese\u0148, je nieko\u013eko. M\u00f4\u017ee dokonca \u00eds\u0165 o kombin\u00e1ciu viacer\u00fdch faktorov, ktor\u00e9 z inak produkt\u00edvneho \u010dloveka urobia unaven\u00e9ho le\u0148ocha.<\/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_Skracovanie_dni\"><\/span>1. Skracovanie dn\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"1008\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-1008x1124.jpg\" alt=\"Jesenn\u00e1 \u00fanava pre nedostatok slnka\" class=\"wp-image-194037\" title=\"Jesenn\u00e1 \u00fanava pre nedostatok slnka\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-1008x1124.jpg 1008w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-359x400.jpg 359w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-1377x1536.jpg 1377w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1-1836x2048.jpg 1836w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_1058-1.jpg 1959w\" sizes=\"auto, (max-width: 1008px) 100vw, 1008px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:120px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obdobie, ke\u010f je e\u0161te o deviatej ve\u010der svetlo a \u010das m\u00f4\u017eeme tr\u00e1vi\u0165 von, n\u00e1s op\u00e4\u0165 \u010dak\u00e1 a\u017e o nieko\u013eko mesiacov. Ke\u010f cel\u00fd de\u0148 svieti slnko, nem\u00f4\u017eeme ma\u0165 zl\u00fa n\u00e1ladu a de\u0148 str\u00e1vi\u0165 pod perinou v posteli. Na jese\u0148 sa to v\u0161ak men\u00ed,<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00e1no <strong>vst\u00e1vate e\u0161te za tmy a takisto sa za tmy aj vraciate<\/strong> z pr\u00e1ce alebo zo \u0161koly. \u010clovek si tak neu\u017eije slne\u010dn\u00e9 l\u00fa\u010de, ktor\u00e9 dok\u00e1\u017eu vy\u010dari\u0165 dobr\u00fa n\u00e1ladu. Pod\u013ea \u0161tatist\u00edk, a\u017e 40 % Eur\u00f3panov trp\u00ed nedostatkom vitam\u00ednu D a pre 13 % je tento nedostatok z\u00e1va\u017en\u00fd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto pr\u00edpade by aspo\u0148 \u010diasto\u010dne <strong>mohlo pom\u00f4c\u0165 doplnenie <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitam\u00ednu D<\/a>.<\/strong> Ten sa pou\u017e\u00edva na zlep\u0161enie n\u00e1lady aj u \u013eud\u00ed, ktor\u00ed maj\u00fa dlhodob\u00e9 psychick\u00e9 probl\u00e9my.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sa o vitam\u00edne D dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/vitamin-d-a-vsetko-co-o-nom-potrebujete-vediet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitam\u00edn D a v\u0161etko, \u010do o \u0148om mus\u00edte vedie\u0165.<\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Zhorsene_pocasie\"><\/span>2. Zhor\u0161en\u00e9 po\u010dasie<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<p>Niekto si sychrav\u00e9 jesenn\u00e9 obdobie doslova u\u017e\u00edva, alebo sa te\u0161\u00ed na <strong>pr\u00edjemn\u00e9 \u010d\u00edtanie si pri kozube s tepl\u00fdmi pono\u017ekami na noh\u00e1ch a \u010dajom v ruke.<\/strong> Pre niekoho to m\u00f4\u017ee by\u0165, naopak, <strong>utrpen\u00edm,<\/strong> preto\u017ee namiesto zvy\u010dajn\u00e9ho \u0161portovania v teplom po\u010das\u00ed ho \u010dak\u00e1 beh v da\u017edi, zime a studenom vetre. V hor\u0161om pr\u00edpade sa k \u0161portu ani nedokope a potom nasleduj\u00fa v\u00fd\u010ditky, e\u0161te hor\u0161ia n\u00e1lada a mo\u017eno aj t\u00fa\u017eba zahna\u0165 chm\u00e1ry nejakou dobrotou. Rovnak\u00fd scen\u00e1r sa m\u00f4\u017ee opakova\u0165 aj na \u010fal\u0161\u00ed de\u0148. Jese\u0148 a zima sa svojimi charakteristikami podobaj\u00fa seversk\u00e9mu po\u010dasiu, v ktorom prevl\u00e1daj\u00fa psychick\u00e9 probl\u00e9my. S\u00favislos\u0165 medzi \u00fanavou, zlou n\u00e1ladou a po\u010das\u00edm preto rozhodne nie je n\u00e1hodn\u00e1. <span style=\"color: #ff6600;\">[27]<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1124x750.jpg\" alt=\"Jesenn\u00e9 po\u010dasie a \u00fanava\" class=\"wp-image-194052\" style=\"width:843px;height:563px\" title=\"Jesenn\u00e9 po\u010dasie a \u00fanava\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-2048x1367.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=\"3_Zmena_stravovania\"><\/span>3. Zmena stravovania<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<p>Mo\u017eno si to ani neuvedomujete, ale ro\u010dn\u00e9 obdobie m\u00f4\u017ee ma\u0165 ve\u013ek\u00fd vplyv na zlo\u017eenie v\u00e1\u0161ho jed\u00e1lni\u010dka. Po\u010das hor\u00facich dn\u00ed \u010dasto ani nie ste hladn\u00ed. Ke\u010f v\u0161ak hlad poc\u00edtite, sna\u017e\u00edte sa ho zahna\u0165 \u0161al\u00e1tom, ktor\u00fd v\u00e1s z\u00e1rove\u0148 osvie\u017ei, chladen\u00fdmi mlie\u010dnymi v\u00fdrobkami, \u013eah\u0161\u00edm nanukom alebo mrazen\u00fdm \u010di sez\u00f3nnym ovoc\u00edm. Ak\u00e9 jedlo si v\u0161ak vyberiete na jese\u0148? Prirodzene, budete vyh\u013ead\u00e1va\u0165 sk\u00f4r teplej\u0161ie a s\u00fdtej\u0161ie jedl\u00e1. M\u00f4\u017ee sa sta\u0165, \u017ee \u013eahk\u00fd kurac\u00ed \u0161al\u00e1t nahrad\u00ed napr\u00edklad sv\u00e4tomartinsk\u00e1 hus alebo polievka s hlavn\u00fdm chodom a kop\u010dek zmrzliny vystriedaj\u00fa kysnut\u00e9 buchty. Sk\u00faste si spomen\u00fa\u0165, ako sa po tak\u00fdch potravin\u00e1ch c\u00edtite. Mo\u017eno si uvedom\u00edte, \u017ee toto je \u010fal\u0161ie mo\u017en\u00e9 vysvetlenie va\u0161ej \u00fanavy. Preto\u017ee ak si d\u00e1te naozaj \u0165a\u017ek\u00fd obed, poobed\u0148aj\u0161ej &#8220;k\u00f3me&#8221; sa pravdepodobne nevyhnete.<\/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=\"4_Menej_pohybu\"><\/span>4. Menej pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\/panak-1124x749.jpg\" alt=\"\u0160portovanie po\u010das jesene\" class=\"wp-image-192933\" style=\"width:843px;height:562px\" title=\"\u0160portovanie po\u010das jesene\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Sychrav\u00e9 po\u010dasie n\u00e1s nab\u00e1da tr\u00e1vi\u0165 \u010das doma s rodinou. Ak m\u00e1te v telef\u00f3ne alebo smart hodink\u00e1ch aplik\u00e1ciu na meranie krokov, schv\u00e1lne sa pozrite, <strong>ko\u013eko krokov urob\u00edte v lete a ko\u013eko na jese\u0148.<\/strong> Ste prekvapen\u00ed? Ke\u010f je vonku teplo, nevad\u00ed v\u00e1m prejs\u0165 sa do obchodu aj o \u00f4smej ve\u010der. Teraz? Rad\u0161ej sadnete do auta, ne\u017e sa niekam trm\u00e1ca\u0165 v zime a tme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rozdiely si m\u00f4\u017eete v\u0161imn\u00fa\u0165 aj vo svojej \u0161portovej aktivite. Ko\u013eko ste cvi\u010dili v lete, ke\u010f boli otvoren\u00e9 fitness centr\u00e1 a svietilo slnie\u010dko, a ko\u013eko teraz, ke\u010f s\u00fa <strong>posil\u0148ovne zavret\u00e9 a von nie je v\u00f4bec tak pekne?<\/strong> V\u00e4\u010d\u0161ina z n\u00e1s zaznamenala aspo\u0148 mierne zn\u00ed\u017eenie fyzickej aktivity.<\/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_Sezonna_afektivna_porucha\"><\/span>5. Sez\u00f3nna afekt\u00edvna porucha<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<p>Pocit \u00fanavy v\u0161ak m\u00f4\u017ee prameni\u0165 aj z omnoho z\u00e1va\u017enej\u0161ej pr\u00ed\u010diny, ako s\u00fa zhor\u0161en\u00e9 stravovacie n\u00e1vyky alebo zn\u00ed\u017een\u00e1 aktivita. Ide o <strong>&#8220;sez\u00f3nnu afekt\u00edvnu poruchu&#8221;<\/strong>, ktor\u00e1 patr\u00ed k <strong>depres\u00edvnym ochoreniam.<\/strong> D\u00e1va sa do s\u00favislosti aj s nedostatkom slne\u010dn\u00e9ho \u017eiarenia. Ochorenie m\u00e1 v\u0161ak vplyv aj na hladiny horm\u00f3nov a v kone\u010dnom d\u00f4sledku m\u00f4\u017ee vies\u0165 k z\u00e1va\u017en\u00fdm pocitom \u00fazkosti a depresi\u00e1m. Ako sme u\u017e vy\u0161\u0161ie spomenuli, vyskytuje sa \u010dasto v seversk\u00fdch krajin\u00e1ch, kde je nedostatok slne\u010dn\u00e9ho \u017eiarenia. Po\u010das jesene a zimy sa v\u0161ak nevyh\u00fdba ani \u013eu\u010fom v strednej Eur\u00f3pe. Ak m\u00e1te pocit, \u017ee tr\u00e1pi aj v\u00e1s, je vhodn\u00e9 vyh\u013eada\u0165 lek\u00e1rsku pomoc. <span style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_sposobov_ako_zatocit_s_jesennou_unavou\"><\/span>9 sp\u00f4sobov, ako zato\u010di\u0165 s jesennou \u00fanavou<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<p>Teraz, ke\u010f sme u\u017e vymenovali naj\u010dastej\u0161ie pr\u00ed\u010diny jesennej \u00fanavy, <strong>m\u00f4\u017eeme sa kone\u010dne pusti\u0165 do boja!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Zamerajte_sa_na_stravu\"><\/span>1. Zamerajte sa na stravu<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<p>Ke\u010f d\u00e1te do auta nekvalitn\u00e9 palivo, nep\u00f4jde tak, ako by malo. Takisto funguje aj na\u0161e telo. Ak ho budete k\u0155mi\u0165 fast foodom, spracovan\u00fdmi potravinami a \u0165a\u017ek\u00fdm jedlom, nem\u00f4\u017eete o\u010dak\u00e1va\u0165, \u017ee budete pln\u00ed energie. Ani va\u0161e telo nebude fungova\u0165 spr\u00e1vne. Ak v jesennom obdob\u00ed poci\u0165ujete \u00fanavu, pr\u00e1ve strava je faktorom, s ktor\u00fdm by ste mali za\u010da\u0165. Neviete ako na to? M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 \u010dl\u00e1nok <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)\">Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn na chudnutie alebo naberanie svalov?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00danava n\u00e1s m\u00f4\u017ee po\u010das d\u0148a poriadne potr\u00e1pi\u0165. Ak je to aj v\u00e1\u0161 probl\u00e9m, <strong>neodpor\u00fa\u010dame v\u00e1m p\u00fa\u0161\u0165a\u0165 sa do di\u00e9ty<\/strong> a by\u0165 tak v kalorickom deficite. Mohlo by to e\u0161te viac preh\u013abi\u0165 pocit \u00fanavy. Ide\u00e1lna je <strong>vyrovnan\u00e1 kalorick\u00e1 bilancia.<\/strong> To znamen\u00e1, \u017ee nebudete ani chudn\u00fa\u0165, ani pribera\u0165. Ide len o <strong>\u013eahk\u00fd kalorick\u00fd nadbytok.<\/strong> Ak sa nechcete p\u00fa\u0161\u0165a\u0165 do kalorick\u00fdch v\u00fdpo\u010dtov, za\u010dnite t\u00fdm, \u017ee sa budete riadi\u0165 sedliackym rozumom. Pravdepodobne viete, ktor\u00e9 potraviny s\u00fa tou zdrav\u0161ou alternat\u00edvou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\/2020\/11\/unnamed-2020-03-30T131524.315-1124x749.jpg\" alt=\"Jesenn\u00e9 stravovanie\" class=\"wp-image-194065\" style=\"width:843px;height:562px\" title=\"Jesenn\u00e9 stravovanie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315.jpg 1620w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Sk\u00faste sa zamera\u0165 na jednoduch\u00e9 pravidl\u00e1 zdrav\u00e9ho stravovania:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Za\u010dnite jes\u0165 vtedy, ke\u010f poc\u00edtite \u013eahk\u00fd hlad a presta\u0148te jes\u0165, ke\u010f sa c\u00edtite s\u00fdti pribli\u017ene na 80 &#8211; 90 %.<\/strong> Ak ste u\u017e pln\u00ed, nemus\u00edte zjes\u0165 cel\u00fa porciu.<\/li>\n\n\n\n<li><p>Sna\u017ete sa, by ste denne zjedli <strong>3 hlavn\u00e9 jedl\u00e1<\/strong> (ra\u0148ajky, obed, ve\u010dera) a pod\u013ea potreby ich dopl\u0148te<strong> 1 &#8211; 3 desiatami.<\/strong><\/p><\/li>\n\n\n\n<li><p>Dbajte na to, aby ste v ka\u017edom jedle mali <strong>zdroj bielkov\u00edn<\/strong>, ako s\u00fa mlie\u010dne v\u00fdrobky, m\u00e4so, rastlinn\u00e9 n\u00e1hrady m\u00e4sa a podobne. Viac sa o zdrojoch bielkov\u00edn do\u010d\u00edtate v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 potrav\u00edn, ktor\u00fdmi \u013eahko dopln\u00edte bielkoviny do svojho jed\u00e1lni\u010dka<\/a>.<\/p><\/li>\n\n\n\n<li><p>Nezab\u00fadajte na <strong>komplexn\u00e9 sacharidy<\/strong> (napr. celozrnn\u00e9 pr\u00edlohy) a zdrav\u00e9 tuky (napr. <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy<\/a>, extra panensk\u00fd olivov\u00fd olej, <a href=\"https:\/\/gymbeam.sk\/omega-3-mastne-kyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 mastn\u00e9 kyseliny<\/a>).<\/p><\/li>\n\n\n\n<li><strong>Pravidelne konzumujte ovocie a zeleninu.<\/strong> Denne by ste mali zjes\u0165 pribli\u017ene 400 g zeleniny a 200 g ovocia.<\/li>\n<\/ol>\n\n\n\n<p><\/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=\"2_Nezabudajte_na_pitny_rezim\"><\/span>2. Nezab\u00fadajte na pitn\u00fd re\u017eim<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-843x1124.jpeg\" alt=\"Pitn\u00fd re\u017eim\" class=\"wp-image-194096\" title=\"Pitn\u00fd re\u017eim\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738-1537x2048.jpeg 1537w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_9738.jpeg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>D\u00f4le\u017eit\u00fdm faktorom, ktor\u00fd m\u00e1 vplyv na \u00fanavu, je aj <strong>pitn\u00fd re\u017eim.<\/strong> Denne by ste mali vypi\u0165 <strong>30 &#8211; 45 ml na kg telesnej hmotnosti.<\/strong> V praxi to znamen\u00e1, \u017ee 60-kilov\u00e1 \u017eena by mala vypi\u0165 1,8 &#8211; 2,7 l a 80-kilov\u00fd mu\u017e 2,4 &#8211; 3,6 l. Ide v\u0161ak o \u00fapln\u00e9 minimum. Potreba vody sa zv\u00fd\u0161i napr\u00edklad pri \u0161porte, kedy by ste mali doplni\u0165 minim\u00e1lne tak\u00e9 mno\u017estvo tekut\u00edn, ktor\u00e9 ste vypotili. V\u00e1\u0161 pitn\u00fd re\u017eim by mala tvori\u0165 preva\u017ene pitn\u00e1 voda z vodovodu alebo nesladen\u00e1 miner\u00e1lna voda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak m\u00e1te pocit, \u017ee je pre v\u00e1s nere\u00e1lne vypi\u0165 tak\u00e9 mno\u017estvo tekut\u00edn, nez\u00fafajte. Do pr\u00edjmu sa toti\u017e <strong>r\u00e1ta aj voda z potrav\u00edn.<\/strong> Vedeli ste, \u017ee napr\u00edklad jahody, mel\u00f3n alebo jesenn\u00e1 varen\u00e1 tekvica obsahuje 90 &#8211; 99 % vody? V\u010faka t\u00fdmto potravin\u00e1m bude pre v\u00e1s pr\u00edjem tekut\u00edn jednoduch\u0161\u00ed. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by ste svojmu pitn\u00e9mu re\u017eimu nevenovali pozornos\u0165, m\u00f4\u017eu v\u00e1s okrem <strong>\u00fanavy<\/strong> tr\u00e1pi\u0165 aj <strong>z\u00e1vraty, bolesti hlavy, celkov\u00e1 slabos\u0165, popraskan\u00e9 pery, probl\u00e9my s fungovan\u00edm obli\u010diek, zhor\u0161en\u00e1 \u010dinnos\u0165 srdca, tr\u00e1viace \u0165a\u017ekosti a mnoho \u010fal\u0161\u00edch probl\u00e9mov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O pitnom re\u017eime sa viac do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii<\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Pravidelne_sa_hybte\"><\/span>3. Pravidelne sa h\u00fdbte<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<p>Pohyb m\u00e1 vo v\u0161eobecnosti <strong>pozit\u00edvny vplyv<\/strong> na zdravie. Zlep\u0161uje celkov\u00fd zdravotn\u00fd stav, sp\u00e1nok, <strong>pom\u00e1ha chudn\u00fa\u0165,<\/strong> zlep\u0161uje kognit\u00edvne funkcie a dokonca m\u00e1 <strong>pozit\u00edvny vplyv aj na celkov\u00fd pocit \u00fanavy.<\/strong> Ka\u017ed\u00fd \u010dlovek by sa mal aspo\u0148 <strong>150 min\u00fat t\u00fd\u017edenne venova\u0165 aktivite strednej intenzity alebo 74 min\u00fat aktivite vysokej intenzity.&nbsp;<\/strong><span style=\"color: #ff6600;\">[5] [6]<\/span><\/p>\n\n\n\n<p>Na za\u010diatok je vhodn\u00e9 zaradi\u0165 pravideln\u00fa aktivitu <strong>aspo\u0148 3-kr\u00e1t t\u00fd\u017edenne,<\/strong> aby ste si vytvorili ur\u010dit\u00fd n\u00e1vyk. Neodkladajte \u0161port, ani keby sa v\u00e1m v\u00f4bec nechcelo. Va\u0161ou odmenou bude pr\u00edval endorf\u00ednov, ktor\u00fd v\u00e1s zahlt\u00ed pocitom \u0161\u0165astia. Postupom \u010dasu sa dopracujete do stavu, \u017ee sa aj pri \u00fanave budete, sk\u00f4r ako na sp\u00e1nok, <strong>te\u0161i\u0165 na \u0161port,<\/strong> <strong>ktor\u00fd v\u00e1m zaist\u00ed dobr\u00fa n\u00e1ladu a pr\u00edval novej energie,<\/strong> v\u010faka ktorej budete lep\u0161ie zvl\u00e1da\u0165 ka\u017edodenn\u00e9 v\u00fdzvy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Nespite_prilis_vela_ani_prilis_malo\"><\/span>4. Nespite pr\u00edli\u0161 ve\u013ea ani pr\u00edli\u0161 m\u00e1lo<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"1124\" height=\"1051\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-1124x1051.jpeg\" alt=\"Sp\u00e1nok a \u00fanava\" class=\"wp-image-194117\" title=\"Sp\u00e1nok a \u00fanava na jese\u0148\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-1124x1051.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-400x374.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-1536x1437.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/CBA217A7-843C-4AD1-BFE7-0CB68D5CF7D4-7AA84476-CBB2-4807-AA08-D06F4ACA3272-2048x1916.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das sp\u00e1nku \u010dlovek <strong>odpo\u010d\u00edva a naber\u00e1 sily na \u010fal\u0161ie dni.<\/strong> Okrem toho&nbsp;v\u0161ak v tele z\u00e1rove\u0148 prebieha mnoho procesov, ktor\u00e9 maj\u00fa ve\u013ek\u00fd vplyv na \u013eudsk\u00e9 zdravie. Ak nie ste profesion\u00e1lny \u0161portovec, je pre v\u00e1s <strong>ide\u00e1lne spa\u0165 7 &#8211; 9 hod\u00edn.<\/strong> Pod\u013ea \u0161t\u00fadi\u00ed, u \u013eud\u00ed, ktor\u00ed spia m\u00e1lo alebo ve\u013ea, narast\u00e1 riziko, \u017ee pre zdravotn\u00e9 probl\u00e9my bud\u00fa musie\u0165 \u010dasom vyh\u013eada\u0165 lek\u00e1rsku pomoc.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste teda mali v pl\u00e1ne, \u017ee budete spa\u0165 \u010do najviac, aby ste pre svoje zdravie urobili maximum, asi v\u00e1s sklameme, ale nebude to ve\u013emi efekt\u00edvne. Ak by ste toti\u017e spali pr\u00edli\u0161 ve\u013ea, m\u00f4\u017eete <strong>poc\u00edti\u0165 tak\u00e9 ist\u00e9 nepr\u00edjemn\u00e9 pocity, ak\u00e9 poci\u0165ujete pri nedostatku sp\u00e1nku<\/strong> (\u00fanavu, mal\u00e1tnos\u0165, pocit ako po preh\u00fdrenej noci). <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Vyhnite_sa_alkoholu_a_cigaretam\"><\/span>5. Vyhnite sa alkoholu a cigaret\u00e1m<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<p>Konzum\u00e1cia alkoholu \u00fazko s\u00favis\u00ed s predo\u0161l\u00fdm bodom &#8211; s kvalitou sp\u00e1nku, ktor\u00e1 je t\u00fdm zna\u010dne negat\u00edvne ovplyvnen\u00e1. Ak sa navy\u0161e odd\u00e1vate alkoholov\u00fdm radov\u00e1nkam, \u010dastej\u0161ie sa stane, <strong>\u017ee budete musie\u0165 \u00eds\u0165 v noci na z\u00e1chod pre mo\u010dopudn\u00fd efekt alkoholu,<\/strong> \u010do v\u00e1\u0161 sp\u00e1nok tie\u017e naru\u0161\u00ed. Po bujarom ve\u010dierku sa na druh\u00fd de\u0148 zobud\u00edte, v lep\u0161om pr\u00edpade, <strong>iba unaven\u00ed<\/strong> a v tom hor\u0161om v\u00e1m bude robi\u0165 spolo\u010dnos\u0165 e\u0161te nepr\u00edjemn\u00e1 opica. <span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete t\u00fdmto negat\u00edvnym d\u00f4sledkom vyhn\u00fa\u0165, dr\u017ete sa <strong>maxim\u00e1lneho odpor\u00fa\u010dan\u00e9ho mno\u017estva pre pr\u00edjem alkoholu:<\/strong><\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u017deny &#8211; 10 gramov alkoholu:<\/strong> 125 ml v\u00edna alebo 0,3 l piva, alebo 40 ml tvrd\u00e9ho alkoholu<\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Mu\u017ei &#8211; 20 gramov alkoholu:<\/strong> 250 ml v\u00edna alebo 0,5 l piva, alebo 60 ml tvrd\u00e9ho alkoholu<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozit\u00edvny vplyv na \u00fanavu rozhodne nebude ma\u0165 ani faj\u010denie. Ak v\u00e1m faj\u010diar povie, \u017ee si mus\u00ed odsko\u010di\u0165 von na cigaretu, aby sa trochu prebral, pravdepodobne to nebude cigareta, ktor\u00e1 mu dod\u00e1 energiu, ale <strong>\u010derstv\u00fd vzduch a kr\u00e1tky odpo\u010dinok od pr\u00e1ce,<\/strong> ktor\u00fd si m\u00f4\u017ee dopria\u0165 aj nefaj\u010diar.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlhodob\u00e9ho h\u013eadiska dost\u00e1vame cigaretami do tela tox\u00edny, ktor\u00e9 <strong>maj\u00fa negat\u00edvny vplyv na imunitn\u00fd syst\u00e9m.<\/strong> Z\u00e1rove\u0148 m\u00e1 faj\u010denie zl\u00fd vplyv aj na \u00fanavu a u \u0161portovcov sp\u00f4sobuje pokles v\u00fdkonnosti, po \u010dom rozhodne net\u00fa\u017eite. Pri cigaret\u00e1ch v\u00e1m preto nebudeme odpor\u00fa\u010da\u0165 \u017eiadne mno\u017estvo. \u010c\u00edm menej budete faj\u010di\u0165, t\u00fdm lep\u0161ie pre v\u00e1s. Ide\u00e1lne je v\u0161ak s t\u00fdmto zlozvykom <strong>skoncova\u0165<\/strong> \u00faplne.<\/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=\"6_Skuste_znizit_dlhodoby_stres\"><\/span>6. Sk\u00faste zn\u00ed\u017ei\u0165 dlhodob\u00fd stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"992\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/kocha-se-992x1124.jpg\" alt=\"\u017dite pr\u00edtomnos\u0165ou v\u010faka met\u00f3de mindfulness\" class=\"wp-image-194130\" title=\"\u017dite pr\u00edtomnos\u0165ou v\u010faka met\u00f3de mindfulness\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kocha-se-992x1124.jpg 992w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kocha-se-353x400.jpg 353w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kocha-se.jpg 1191w\" sizes=\"auto, (max-width: 992px) 100vw, 992px\" \/><\/figure>\n\n\n\n<p>          <\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:141px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u017eivote sa stret\u00e1vame s dvomi typmi stresu &#8211; ak\u00fatnym a chronick\u00fdm. V s\u00favislosti s \u00fanavou n\u00e1s zauj\u00edmaj\u00fa predov\u0161etk\u00fdm negat\u00edvne dopady druh\u00e9ho spomenut\u00e9ho, teda chronick\u00e9ho stresu. Ide o typ stresu, ke\u010f sa <strong>dlhodobo c\u00edtime by\u0165 pod tlakom, \u010do m\u00e1 negat\u00edvny dopad na na\u0161e telo,<\/strong> ako aj na zv\u00fd\u0161en\u00fa \u00fanavu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exituje mnoho sp\u00f4sobov, ktor\u00fdmi m\u00f4\u017eeme stres zn\u00ed\u017ei\u0165, v z\u00e1vislosti od jeho pr\u00ed\u010diny. Ak m\u00e1te pocit, \u017ee sa na v\u00e1s v pr\u00e1ci val\u00ed jedna \u00faloha za druhou, a to v\u00e1m sp\u00f4sobuje stres, rie\u0161en\u00edm m\u00f4\u017ee by\u0165 <strong>lep\u0161ia organiz\u00e1cia d\u0148a,<\/strong> ktor\u00e1 v\u00e1m do \u017eivota vnesie poriadok a ur\u010dit\u00fa istotu. T\u00fdm, \u017ee si napl\u00e1nujete, \u010do a kedy budete robi\u0165, z\u00edskate v\u00e4\u010d\u0161\u00ed preh\u013ead. Navy\u0161e v\u00e1s m\u00f4\u017ee vn\u00fatorne uspokoji\u0165 aj pocit od\u0161krt\u00e1vania jednotliv\u00fdch polo\u017eiek, ktor\u00e9 ste zvl\u00e1dli splni\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s v\u0161ak stresuj\u00fa in\u00e9 podnety, ako napr\u00edklad zl\u00e1 rodinn\u00e1 situ\u00e1cia, s\u00fa\u010dasn\u00e1 pand\u00e9mia a \u010fal\u0161ie, <strong>m\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 tzv. met\u00f3da mindfulness.<\/strong> Ide o psychoterapeutick\u00fa met\u00f3du, ktor\u00e1 okrem in\u00e9ho pom\u00e1ha <strong>zn\u00ed\u017ei\u0165 stres a \u00fanavu.<\/strong> Ako t\u00fato met\u00f3du praktizova\u0165? Zjednodu\u0161ene ide o to, aby ste si za\u010dali <strong>uvedomova\u0165 pr\u00edtomn\u00fd okamih.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Zo za\u010diatku je najjednoduch\u0161ie t\u00fato met\u00f3du aplikova\u0165 v pokoji domova. Urobte si pohodlie a s\u00fastre\u010fte sa na svoj dych. Upokojte sa a <strong>sna\u017ete sa na ni\u010d nemyslie\u0165.<\/strong> Ak sa v\u00e1m nedar\u00ed s\u00fastredi\u0165 sa len na dych, sk\u00faste si po\u010d\u00edta\u0165 doby n\u00e1dychov a v\u00fddychov. Ur\u010dite sa stane, \u017ee bud\u00fa prich\u00e1dza\u0165 ne\u017eiaduce my\u0161lienky. Je v\u0161ak potrebn\u00e9 si uvedomi\u0165, \u017ee na nie\u010do mysl\u00edte, t\u00fato <strong>my\u0161lienku odsun\u00fa\u0165 do pozadia a s\u00fastredi\u0165 sa op\u00e4\u0165 na svoj dych.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00fdmto sp\u00f4sobom sa m\u00f4\u017eete udr\u017eiava\u0165 v pr\u00edtomnosti pri v\u0161etk\u00fdch \u010dinnostiach. Ak u\u017e budete robi\u0165 \u010doko\u013evek, sna\u017ete sa v\u017edy s\u00fastredi\u0165 len na t\u00fa jednu konkr\u00e9tnu vec &#8211; m\u00f4\u017ee to by\u0165 napr\u00edklad beh, jedlo alebo um\u00fdvanie riadu. <strong>Vn\u00edmajte t\u00fato \u010dinnos\u0165 v\u0161etk\u00fdmi zmyslami.<\/strong> V\u010faka tomu sa v dan\u00fd moment zbav\u00edte negat\u00edvnych my\u0161lienok a nau\u010d\u00edte sa ich ovl\u00e1da\u0165 tak, aby sa nestalo, \u017ee ony bud\u00fa ovl\u00e1da\u0165 v\u00e1s.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Urobte_si_radost\"><\/span>7. Urobte si rados\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"1049\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min-1049x1124.jpg\" alt=\"Zlep\u0161ite si n\u00e1ladu\" class=\"wp-image-195813\" title=\"Zlep\u0161ite si n\u00e1ladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min-1049x1124.jpg 1049w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min-373x400.jpg 373w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min-1433x1536.jpg 1433w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/dgsdg-min.jpg 1608w\" sizes=\"auto, (max-width: 1049px) 100vw, 1049px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozn\u00e1te ten pocit, ke\u010f cel\u00fd de\u0148 nie ste vo svojej ko\u017ei, ni\u010d sa v\u00e1m nechce, c\u00edtite sa ako zbit\u00fd pes a potom pr\u00edde nie\u010do, \u010do v\u00e1s pote\u0161\u00ed? <strong>V\u00e1\u0161 de\u0148 sa behom sekundy oto\u010d\u00ed o 180 stup\u0148ov a vy sr\u0161\u00edte energiou.<\/strong> Presne preto mus\u00edte podobn\u00e9 radosti vyh\u013ead\u00e1va\u0165. Nie je ni\u010d zl\u00e9 na tom, urobi\u0165 rados\u0165 s\u00e1m sebe, ke\u010f existuje to\u013eko mo\u017enost\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00f4\u017eete si k\u00fapi\u0165 nejak\u00fd <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/fitness-oblecenie\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pekn\u00fd k\u00fasok oble\u010denia<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zdrave-potraviny\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdrav\u00fa sladkos\u0165,<\/a> pre\u010d\u00edta\u0165 si knihu, pohra\u0165 sa so ps\u00edkom, vypo\u010du\u0165 si <a class=\"ek-link\" href=\"https:\/\/www.audiolibrix.com\/cs\/Podcast\/527\/sk-gymbeam-fitness-academy\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podcast<\/a>, namiesto varenia si ve\u010deru objedna\u0165, napl\u00e1nova\u0165 si hranie spolo\u010densk\u00fdch hier s rodinou a podobne. Uvid\u00edte, \u017ee aj <strong>mali\u010dkosti v\u00e1m m\u00f4\u017eu zlep\u0161i\u0165 de\u0148.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Respektujte_svoje_potreby\"><\/span>8. Re\u0161pektujte svoje potreby<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<p>Dodr\u017eiavate v\u0161etky z\u00e1sady, ktor\u00e9 by mali odb\u00farava\u0165 \u00fanavu, no aj napriek tomu si v\u00e1s t\u00e1 &#8220;mr\u0161ka&#8221; na\u0161la a <strong>do\u013eahla na v\u00e1s vo v\u0161etk\u00fdch smeroch?<\/strong> Prijmite to a berte situ\u00e1ciu tak\u00fa, ak\u00e1 je. Ka\u017ed\u00fd de\u0148 nie je stopercentn\u00fd, takisto ako vy <strong>nem\u00f4\u017eete ka\u017ed\u00fd de\u0148 fungova\u0165 na maximum.<\/strong> Ak sa r\u00e1no zobud\u00edte a c\u00edtite, \u017ee toto nebude v\u00e1\u0161 de\u0148, nevy\u010d\u00edtajte si to. Sna\u017ete sa urobi\u0165 maximum pre to, aby ste sa aj napriek \u00fanave c\u00edtili \u010do najpohodlnej\u0161ie a ne\u017ee\u0148te sa do extr\u00e9mov. Je <strong>norm\u00e1lne ob\u010das odlo\u017ei\u0165 tr\u00e9ning, da\u0165 si poobede \u0161lof\u00edka, alebo sa namiesto upratovania natiahnu\u0165 na gau\u010d<\/strong> a pozera\u0165 telev\u00edzor. Ak sa to nedeje ka\u017ed\u00fd de\u0148, nemus\u00edte ma\u0165 v\u00fd\u010ditky. Uvid\u00edte, \u017ee ke\u010f si ob\u010das doprajete ni\u010dnerobenie, budete ma\u0165 o to <strong>v\u00e4\u010d\u0161iu chu\u0165 pusti\u0165 sa po\u010das \u010fal\u0161ieho d\u0148a do nov\u00fdch v\u00fdziev.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Doplnte_potrebne_vitaminy_a_mineraly\"><\/span>9. Dopl\u0148te potrebn\u00e9 vitam\u00edny a miner\u00e1ly<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<p>Za \u00fanavou sa v jesennom obdob\u00ed m\u00f4\u017ee skr\u00fdva\u0165 aj <strong>nedostatok vitam\u00ednov alebo miner\u00e1lnych l\u00e1tok v tele,<\/strong> ktor\u00e9 m\u00f4\u017eu t\u00fato nepr\u00edjemnos\u0165 sp\u00f4sobova\u0165. Ak sa v\u00e1m nedar\u00ed dosta\u0165 ich do svojho tela pestrou stravou, m\u00f4\u017eete si pom\u00f4c\u0165 aj <strong>doplnkom stravy.<\/strong> V nasleduj\u00facej \u010dasti \u010dl\u00e1nku sa dozviete, ktor\u00e9 s\u00fa v s\u00favislosti s \u00fanavou k\u013e\u00fa\u010dov\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Adaptog\u00e9ny<\/h3>\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=\"976\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/happy-976x1124.jpg\" alt=\"Adaptog\u00e9ny na lep\u0161iu n\u00e1ladu\" class=\"wp-image-194161\" title=\"Adaptog\u00e9ny na lep\u0161iu n\u00e1ladu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-976x1124.jpg 976w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-347x400.jpg 347w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy-1334x1536.jpg 1334w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/happy.jpg 1779w\" sizes=\"auto, (max-width: 976px) 100vw, 976px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adaptog\u00e9ny s\u00fa l\u00e1tky, ktor\u00e9 telu pom\u00e1haj\u00fa <strong>lep\u0161ie zvl\u00e1da\u0165 fyzick\u00fa a psychick\u00fa z\u00e1\u0165a\u017e, zn\u00ed\u017ei\u0165 \u00fanavu a \u00fazkos\u0165.<\/strong> Patr\u00ed medzi ne napr\u00edklad <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ashwagandha.<\/a><\/strong> Jej \u00fa\u010dinky boli sk\u00faman\u00e9 napr\u00edklad v s\u00favislosti so sp\u00e1nkom. Vedci zistili, \u017ee po \u00f4smich t\u00fd\u017ed\u0148och pod\u00e1vania Ashwagandhy sa u \u013eud\u00ed, ktor\u00ed mali probl\u00e9my s nespavos\u0165ou, skr\u00e1til \u010das zasp\u00e1vania, skvalitnil sa im sp\u00e1nok a zn\u00ed\u017eil sa pocit \u00fanavy po prebuden\u00ed. <span style=\"color: #ff6600;\">[14] [28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac sa o nej dozviete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ashwagandha-bylinka-ukryva-zazraky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ashwagandha &#8211; nen\u00e1padn\u00e1 bylinka, ktor\u00e1 v sebe ukr\u00fdva z\u00e1zraky<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Odpor<\/strong><strong>\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka Ashwagandhy:<\/strong> 300 &#8211; 500 mg denne.<span style=\"color: #ff6600;\">[19]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00e9 \u00fa\u010dinky m\u00f4\u017eeme o\u010dak\u00e1va\u0165 aj od \u017een\u0161enu alebo nen\u00e1padnej bylinky s n\u00e1zvom <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rhodiola Rosea<\/a> (Rozchodnica ru\u017eov\u00e1).<\/strong> T\u00e1 je schopn\u00e1 v\u00fdrazne zn\u00ed\u017ei\u0165 \u00fanavu a navy\u0161e aj mo\u017en\u00e9 vyhorenie prich\u00e1dzaj\u00face v d\u00f4sledku dlhodob\u00e9ho stresu. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Vitam\u00edn D<\/h3>\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=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-843x1124.jpg\" alt=\"Nedostatok vitam\u00ednu D na jese\u0148\" class=\"wp-image-195857\" title=\"Nedostatok vitam\u00ednu D na jese\u0148\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-6-min-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:125px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostatok vitam\u00ednu D s\u00favis\u00ed aj s \u010fal\u0161\u00edmi negat\u00edvnymi dopadmi, ne\u017e len s \u00fanavou. Okrem nej m\u00f4\u017ee <strong>n\u00edzka hladina &#8220;d\u00e9\u010dka&#8221; s\u00favisie\u0165 aj so srdcov\u00fdm ochoren\u00edm a podie\u013ea\u0165 sa na vzniku osteopor\u00f3zy, rakoviny, astmy \u010di \u010fal\u0161\u00edch imunologick\u00fdch ochoren\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:73px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na jeho pr\u00edjem by ste sa mali zamera\u0165 najm\u00e4 na jese\u0148 a v zime. Na\u010derpa\u0165 ho toti\u017e m\u00f4\u017eete pobytom na slnku, a to predov\u0161etk\u00fdm z UVB l\u00fa\u010dov, ktor\u00e9 dopadaj\u00fa na poko\u017eku. V tomto obdob\u00ed si v\u0161ak u\u017e to\u013eko slnie\u010dka neu\u017eijeme. Nepom\u00e1ha tomu ani &#8220;\u0161katu\u013eov\u00fd \u017eivot&#8221;, ktor\u00fd \u017eijeme. V\u00e4\u010d\u0161inu \u010dasu toti\u017e tr\u00e1vime v miestnostiach, \u010di u\u017e je to v pr\u00e1ci, alebo doma, a tak je vhodn\u00e9 doplni\u0165 vitam\u00edn D aj inak. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka vitam\u00ednu D:<\/strong> 20 \u03bcg denne. Jeho potreba v\u0161ak m\u00f4\u017ee by\u0165 aj vy\u0161\u0161ia. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Hor\u010d\u00edk<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Hor\u010d\u00edk<\/a> je miner\u00e1l, ktor\u00e9ho nedostatok m\u00e1 <strong>priamy vplyv na \u00fanavu, bolesti hlavy, poruchy sp\u00e1nku, stres, k\u0155\u010de, nervozitu \u010di \u00fazkos\u0165.<\/strong> Mnoh\u00e9 v\u00fdskumy poukazuj\u00fa na fakt, \u017ee ve\u013ek\u00e1 \u010das\u0165 popul\u00e1cie trp\u00ed deficitom hor\u010d\u00edka. M\u00f4\u017ee to sp\u00f4sobova\u0165 zv\u00fd\u0161en\u00e1 konzum\u00e1cia alkoholu, <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednu<\/a>, polotovarov a tie\u017e vy\u0161\u0161\u00ed v\u00fdskyt stresov\u00fdch situ\u00e1ci\u00ed.<\/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 data-rich-text-format-boundary=\"true\">Odpor<\/strong><strong>\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka hor\u010d\u00edka:<\/strong> 300 &#8211; 400 mg <span style=\"color: #ff6600;\">[29]&nbsp;<\/span><\/li>\n<\/ul>\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\">Vitam\u00edny skupiny B<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Vitam\u00edny skupiny B<\/a> maj\u00fa vplyv na mnoho procesov v tele. Najm\u00e4 <strong>vitam\u00edny B2, B6 a B12 maj\u00fa v\u00fdrazn\u00fd vplyv na zn\u00ed\u017eenie \u00fanavy a vy\u010derpanie.<\/strong> Predov\u0161etk\u00fdm \u017eeny by mohol zauj\u00edma\u0165 aj ich efekt na <strong>kvalitu vlasov<\/strong> a ich vypad\u00e1vanie. Nedostatok vitam\u00ednov skupiny B je ve\u013emi \u010dast\u00fd u veg\u00e1nov, ktor\u00ed nedbaj\u00fa na optim\u00e1lne zlo\u017eenie jed\u00e1lni\u010dka \u010di doplnky, preto\u017ee ich zdrojom je napr\u00edklad m\u00e4so a mlie\u010dne v\u00fdrobky. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O vitam\u00ednoch, ktor\u00e9 maj\u00fa pozit\u00edvny vplyv na kvalitu vlasov, sa do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-kvalitu-vlasov-a-ktore-vitaminy-su-pre-nich-najlepsie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ako zlep\u0161i\u0165 kvalitu vlasov, a ktor\u00e9 vitam\u00edny s\u00fa pre nich najlep\u0161ie?<\/a><\/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 data-rich-text-format-boundary=\"true\">Odpor<\/strong><strong>\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka vitam\u00ednu B2: 1,4 mg <\/strong><span style=\"color: #ff6600;\">[30]<\/span><\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka vitam\u00ednu B6: 1,4 &#8211; 1,6 mg <\/strong><span style=\"color: #ff6600;\">[31]<\/span><\/li>\n\n\n\n<li><strong>Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka vitam\u00ednu B12: 4 &#8211; 5,5 \u03bcg <\/strong><span style=\"color: #ff6600; text-align: inherit;\">[32]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1124x749.jpeg\" alt=\"Vplyv vitam\u00ednu B na \u00fanavu\" class=\"wp-image-194192\" style=\"width:843px;height:562px\" title=\"Vplyv vitam\u00ednu B na \u00fanavu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Vitam\u00edn C<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ia zo zoznamu l\u00e1tok, ktor\u00e9 maj\u00fa <strong>vplyv na \u00fanavu, je <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitam\u00edn C.<\/a><\/strong> Jeho \u00fa\u010dinnos\u0165 sa potvrdila napr\u00edklad klinickou \u0161t\u00fadiou, kde sa uk\u00e1zali \u0161tatisticky v\u00fdrazn\u00e9 rozdiely medzi pracovn\u00edkmi v kancel\u00e1rii, ktor\u00fdm sa vn\u00fatro\u017eilovo pod\u00e1val vitam\u00edn C a t\u00fdmi, ktor\u00ed ho nedostali. <strong>Zn\u00ed\u017eenie \u00fanavy po <\/strong><strong> vitam\u00edne C<\/strong> bolo zaznamenan\u00e9 dve hodiny po podan\u00ed a pretrvalo jeden cel\u00fd de\u0148. <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vitam\u00edn C je navy\u0161e skvel\u00fd antioxidant, ktor\u00fd chr\u00e1ni bunky pred vo\u013en\u00fdmi radik\u00e1lmi a pred\u010dasn\u00fdm starnut\u00edm. Taktie\u017e je par\u0165\u00e1kom \u017eeleza, preto\u017ee mu pom\u00e1ha vstreb\u00e1va\u0165 sa. V pr\u00edpade doplnenia v\u00fd\u017eivy je preto vhodn\u00e9 <strong>bra\u0165 oba tieto doplnky naraz,<\/strong> pr\u00edpadne konzumova\u0165 spolo\u010dne zdroj \u017eeleza (m\u00e4so) so zdrojom vitam\u00ednu C (paprika).<\/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>Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka vitam\u00ednu C:<\/strong> 80 &#8211; 125 mg <span style=\"color: #ff6600; text-align: inherit;\">[17]<\/span><\/li>\n<\/ul>\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\">\u017delezo<\/h3>\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<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" data-rich-text-format-boundary=\"true\">\u017delezo<\/a> hr\u00e1 v tele d\u00f4le\u017eit\u00fa \u00falohu, preto\u017ee sl\u00fa\u017ei napr\u00edklad na v\u00fdrobu hemoglob\u00ednu a myoglob\u00ednu. Ide o dva prote\u00edny pou\u017e\u00edvan\u00e9 na transport kysl\u00edka. <strong>Nedostatok \u017eeleza&nbsp;je pomerne \u010dast\u00fd, a to najm\u00e4 u \u017eien.<\/strong> Pri men\u0161tru\u00e1cii toti\u017e doch\u00e1dza ku krvn\u00fdm strat\u00e1m, ktor\u00e9 id\u00fa ruka v ruke so zni\u017eovan\u00edm hladiny \u017eeleza. Medzi typick\u00e9 pr\u00edznaky nedostatku patr\u00ed <strong>\u00fanava, slabos\u0165 a d\u00fdchavi\u010dnos\u0165.&nbsp;<\/strong><span style=\"color: #ff6600;\">[24] [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Denn\u00fa d\u00e1vku \u017eeleza m\u00f4\u017eu \u017eeny doplni\u0165 aj prostredn\u00edctvom prote\u00ednu. <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Prote\u00edn Yum Yum Whey<\/a> je toti\u017e obohaten\u00fd o vitam\u00edny a miner\u00e1ly, ktor\u00e9 im v tele \u010dasto ch\u00fdbaj\u00fa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka \u017eeleza:<\/strong> 10 &#8211; 15 mg <span style=\"color: #ff6600;\">[33]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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_tom_ako_sa_zbavit_jesennej_unavy\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o tom, ako sa zbavi\u0165 jesennej \u00fanavy<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=\"Ako sa zbavi\u0165 jesennej \u00fanavy? | GymBeam | FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/LMd-6RsL_Jk?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_treba_zapamatat\"><\/span>\u010co si treba zapam\u00e4ta\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jesenn\u00e1 \u00fanava m\u00f4\u017ee by\u0165 sp\u00f4soben\u00e1 mnoh\u00fdmi faktormi, ktor\u00e9 sa prejavuj\u00fa v r\u00f4znej intenzite. Ak m\u00e1te pocit, \u017ee sa t\u00fdka aj v\u00e1s, zamerajte sa predov\u0161etk\u00fdm na <strong>vyv\u00e1\u017een\u00fa stravu, pitn\u00fd re\u017eim, dostato\u010dne sa h\u00fdbte, spite 7 &#8211; 9 hod\u00edn, urobte si rados\u0165 a sk\u00faste zn\u00ed\u017ei\u0165 hladinu stresu.<\/strong><\/p>\n\n\n\n<p>Z\u00e1rove\u0148 si uvedomte, \u017ee ka\u017ed\u00fd \u010dlovek niekedy nem\u00e1 svoj de\u0148 a <strong>ob\u010das \u00fanava do\u013eahne na ka\u017ed\u00e9ho z n\u00e1s.<\/strong> Preto nie je od veci ob\u010das si vylo\u017ei\u0165 nohy a nerobi\u0165 ni\u010d. Uvid\u00edte, \u017ee jeden prele\u017ean\u00fd de\u0148 v\u00e1m dod\u00e1 energiu&nbsp;a chu\u0165 pusti\u0165 sa do nov\u00fdch v\u00fdziev.<\/p>\n\n\n\n<p>M\u00e1te aj vy nejak\u00fd overen\u00fd <strong>sp\u00f4sob, ako zato\u010di\u0165 s \u00fanavou?<\/strong> Ak \u00e1no, budeme radi, ke\u010f sa o\u0148 s nami podel\u00edte. Ak pre v\u00e1s bol tento \u010dl\u00e1nok pr\u00ednosn\u00fd, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi, aby sa aj oni dok\u00e1zali vyhra\u0165 nad jesennou \u00fanavou.<\/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=\"https:\/\/gymbeam.com\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>S pr\u00edchodom jesene mnoh\u00ed z n\u00e1s poci\u0165uj\u00fa \u00fanavu. Nechce sa n\u00e1m cvi\u010di\u0165, vari\u0165 zdravo a najrad\u0161ej by sme sa zakutrali pod deku s \u010dokol\u00e1dou. Ako sa jesennej \u00fanavy zbavi\u0165 a zaisti\u0165 si pr\u00edval novej energie?<\/p>\n","protected":false},"author":100,"featured_media":195837,"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":[7],"tags":[6106,6133,6134],"filter_section":[],"filter_attribute":[13049,13888,13046,13050,13047],"class_list":{"0":"post-311239","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-energia","9":"tag-mineraly","10":"tag-vitaminy","11":"filter_attribute-spanok-a-odpocinok","12":"filter_attribute-sport-a-cvicenie-lifestyle","13":"filter_attribute-stravovanie","14":"filter_attribute-tipy-a-triky","15":"filter_attribute-wellness","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako zv\u00ed\u0165azi\u0165 nad jesennou \u00fanavou a ma\u0165 po\u010das d\u0148a viac energie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"S pr\u00edchodom jesene mnoh\u00ed z n\u00e1s poci\u0165uj\u00fa \u00fanavu. Nechce sa n\u00e1m cvi\u010di\u0165, vari\u0165 zdravo a najrad\u0161ej by sme sa zakutrali pod deku s \u010dokol\u00e1dou. Ako sa jesennej \u00fanavy zbavi\u0165 a zaisti\u0165 si pr\u00edval novej energie?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ako-zvitazit-nad-jesennou-unavou-a-mat-pocas-dna-viac-energie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako zv\u00ed\u0165azi\u0165 nad jesennou \u00fanavou a ma\u0165 po\u010das d\u0148a viac energie? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"S pr\u00edchodom jesene mnoh\u00ed z n\u00e1s poci\u0165uj\u00fa \u00fanavu. Nechce sa n\u00e1m cvi\u010di\u0165, vari\u0165 zdravo a najrad\u0161ej by sme sa zakutrali pod deku s \u010dokol\u00e1dou. 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