{"id":311256,"date":"2021-01-12T09:23:00","date_gmt":"2021-01-12T08:23:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311256"},"modified":"2023-07-03T16:41:24","modified_gmt":"2023-07-03T14:41:24","slug":"kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/","title":{"rendered":"Kako prevladati jesenski umor i imati vi\u0161e energije tijekom dana?"},"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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#Zasto_smo_ujesen_umorni\" title=\"Za\u0161to smo ujesen umorni?\">Za\u0161to smo ujesen umorni?<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#1_Kraci_dani\" title=\"1. Kra\u0107i dani\">1. Kra\u0107i dani<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#2_Losije_vrijeme\" title=\"2. Lo\u0161ije vrijeme\">2. Lo\u0161ije vrijeme<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#3_Promjena_prehrane\" title=\"3. Promjena prehrane\">3. Promjena prehrane<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#4_Manje_kretanja\" title=\"4. Manje kretanja\">4. Manje kretanja<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#5_Sezonski_afektivni_poremecaj\" title=\"5. Sezonski afektivni poreme\u0107aj\">5. Sezonski afektivni poreme\u0107aj<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#9_nacina_za_prevladavanje_jesenskog_umora\" title=\"9 na\u010dina za prevladavanje jesenskog umora\">9 na\u010dina za prevladavanje jesenskog umora<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#1_Usredotocite_se_na_prehranu\" title=\"1. Usredoto\u010dite se na prehranu\">1. Usredoto\u010dite se na prehranu<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#2_Ne_zaboravite_na_svoj_rezim_pijenja\" title=\"2. Ne zaboravite na svoj re\u017eim pijenja\">2. Ne zaboravite na svoj re\u017eim pijenja<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#3_Redovito_se_krecite\" title=\"3. Redovito se kre\u0107ite\">3. Redovito se kre\u0107ite<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#4_Nemojte_spavati_previse_ili_premalo\" title=\"4. Nemojte spavati previ\u0161e ili premalo\">4. Nemojte spavati previ\u0161e ili premalo<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#5_Izbjegavajte_alkohol_i_cigarete\" title=\"5. Izbjegavajte alkohol i cigarete\">5. Izbjegavajte alkohol i cigarete<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#6_Pokusajte_smanjiti_dugotrajni_stres\" title=\"6. Poku\u0161ajte smanjiti dugotrajni stres\">6. Poku\u0161ajte smanjiti dugotrajni 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.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#7_Usrecite_se\" title=\"7. Usre\u0107ite se\">7. Usre\u0107ite se<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#8_Postujte_svoje_potrebe\" title=\"8. Po\u0161tujte svoje potrebe\">8. Po\u0161tujte svoje potrebe<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#9_Nadoknadite_potrebne_vitamine_i_minerale\" title=\"9. Nadoknadite potrebne vitamine i minerale\">9. Nadoknadite potrebne vitamine i minerale<\/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-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#Sto_biste_trebali_upamtiti\" title=\"\u0160to biste trebali upamtiti?\">\u0160to biste trebali upamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tijekom ljeta vrlo smo korisni kada je posao u pitanju. Ujutro se budimo puni energije, odmoreni i motivirani da damo sve od sebe na poslu ili u \u0161koli. Energija nas ne napu\u0161ta ni tijekom popodneva. Tek oko osam sati nave\u010der po\u010dinjemo se osje\u0107ati pomalo umorno. Tada dolazi jesen i osje\u0107amo se kao da je netko pritisnuo tipku i pokrenuo na\u010din mirovanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ustajete tek kada alarm ujutro odzvoni po tre\u0107i put i smatrate da je to va\u0161a najbolja izvedba u danu. Bespomo\u0107no lutate kuhinjom s namjerom da skuhate kavu koja \u0107e vas, mo\u017eda, spasiti. Kad ustanovite da ni to ne poma\u017ee, uklju\u010dite autopilot i s mislima o svojem popodnevnom drijeme\u017eu mo\u017eete izdr\u017eati radno jutro. \u0160to je s vje\u017ebanjem u popodnevnim satima? Ovo se \u010dini kao kompletna znanstvena fantastika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priznajte: Tko se od vas vidi u ovom opisu? Mo\u017eda \u0107e vas to uvjeriti da definitivno niste jedini. U dana\u0161njem \u0107emo \u010dlanku stoga pogledati dodatke prehrani i na\u010dine koji vam mogu pomo\u0107i da prevladate jesenski umor.<\/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\" id=\"zasto-smo-ujesen-umorni\"><span class=\"ez-toc-section\" id=\"Zasto_smo_ujesen_umorni\"><\/span>Za\u0161to smo ujesen umorni?<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>Postoji nekoliko razloga za\u0161to se osje\u0107amo umornije ujesen. To \u010dak mo\u017ee biti kombinacija nekoliko \u010dimbenika koji \u0107e ina\u010de produktivnu osobu pretvoriti u umornog ljenjivca.<\/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\" id=\"1-kraci-dani\"><span class=\"ez-toc-section\" id=\"1_Kraci_dani\"><\/span>1. Kra\u0107i dani<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=\"Jesenji umor zbog nedostatka sunca\" class=\"wp-image-194037\" title=\"Jesenji umor zbog nedostatka sunca\" 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>Razdoblje kada u devet sati nave\u010der jo\u0161 uvijek ima dnevnog svjetla i mo\u017eemo provoditi vrijeme vani vratit \u0107e se za nekoliko mjeseci. Kad sunce sija cijeli dan, ne mo\u017eemo biti lo\u0161e volje i provesti dan ispod popluna u krevetu. Ali to se mijenja na jesen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ujutro&nbsp;<strong>ustajete dok je jo\u0161 mrak te se tako\u0111er vra\u0107ate<\/strong> s posla ili \u0161kole po mraku. Ne u\u017eiva se toliko u sun\u010devim zrakama, koje mogu do\u010darati dobro raspolo\u017eenje. Prema statistikama, do 40 % Europljana pati od nedostatka vitamina D, a kod 13 % njih ovaj je nedostatak ozbiljan. <span style=\"color: #ff6600;\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ovom slu\u010daju,<strong> suplementacija <a href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminom D<\/a> mogla bi pomo\u0107i,<\/strong> barem djelomice. Koristi se za pobolj\u0161anje raspolo\u017eenja kod ljudi koji imaju dugotrajne probleme s mentalnim zdravljem. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Vi\u0161e o vitaminu D mo\u017eete saznati u \u010dlanku <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D i sve \u0161to o njemu trebate znati<\/a>.<\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"2-losije-vrijeme\"><span class=\"ez-toc-section\" id=\"2_Losije_vrijeme\"><\/span>2. Lo\u0161ije vrijeme<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>Neki doslovno u\u017eivaju u suhom jesenskom razdoblju ili se raduju <strong>ugodnom \u010ditanju kraj kamina s toplim \u010darapama na nogama i \u010dajem u rukama.<\/strong> Za druge to mo\u017ee biti, naprotiv, <strong>patnja<\/strong>. Umjesto uobi\u010dajenih sportova po toplom vremenu, o\u010dekuje ih tr\u010danje po ki\u0161i, zimi i hladnom vjetru. U najgorem slu\u010daju, ne mogu se ni natjerati da se bave sportom, pa slijedi kajanje, jo\u0161 lo\u0161ije raspolo\u017eenje i mo\u017eda \u017eelja da se lo\u0161e raspolo\u017eenje otjera nekim slatki\u0161ima. Isti se scenarij mo\u017ee ponoviti i sljede\u0107i dan. Jesen i zima sli\u010dne su karakteristikama nordijskog vremena gdje prevladavaju mentalni problemi. Poveznica izme\u0111u umora, lo\u0161eg raspolo\u017eenja i vremena stoga definitivno nije slu\u010dajna. <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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1124x750.jpg\" alt=\"Jesensko vrijeme i umor\" class=\"wp-image-194052\" width=\"843\" height=\"563\" title=\"Jesensko vrijeme i umor\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"3-promjena-prehrane\"><span class=\"ez-toc-section\" id=\"3_Promjena_prehrane\"><\/span>3. Promjena prehrane<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\u017eda to ni ne shva\u0107ate, ali doba godine mo\u017ee imati velik utjecaj na sastav va\u0161e prehrane. \u010cesto u vru\u0107im danima nismo niti gladni. Kad osjetimo glad, poku\u0161avamo je protjerati salatom koja \u0107e nas istovremeno osvje\u017eiti, rashla\u0111enim mlije\u010dnim proizvodima, lak\u0161im sladoledima ili smrznutim ili sezonskim vo\u0107em. Za kojim \u0107ete obrokom posegnuti najesen? Prirodno, tra\u017eit \u0107ete topliju i bogatiju hranu. Naprimjer, lagana salata od piletine mo\u017ee se zamijeniti mesom guske ili glavno jelo juhom, a kuglicu sladoleda zamijeniti kiflicama. Poku\u0161ajte se sjetiti kako se osje\u0107ate nakon takve hrane. Mo\u017eda shvatite \u0161to bi moglo biti neko drugo mogu\u0107e obja\u0161njenje va\u0161eg umora. Jer ako imate stvarno te\u017eak ru\u010dak, vjerojatno ne\u0107ete izbje\u0107i popodnevnu &#8220;komu&#8221;.<\/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\" id=\"4-manje-kretanja\"><span class=\"ez-toc-section\" id=\"4_Manje_kretanja\"><\/span>4. Manje kretanja<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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"Sport tijekom jeseni\" class=\"wp-image-192933\" width=\"843\" height=\"562\" title=\"Sport tijekom jeseni\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Suho nas vrijeme poti\u010de da vrijeme provodimo kod ku\u0107e s obitelji. Ako na telefonu ili pametnom satu imate aplikaciju za mjerenje koraka, svakako pogledajte <strong>koliko koraka napravite ljeti, a koliko ujesen<\/strong>. Jeste li iznena\u0111eni? Kada je vani toplo, ne smeta vam odlazak u trgovinu u osam nave\u010der. Sada? Radije biste u\u0161li u auto nego da vrludate negdje po zimi i mraku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eete primijetiti razlike u sportskoj aktivnosti. Koliko ste se bavili sportom ljeti, kada su fitness centri bili otvoreni i kada je sjalo sunce, a koliko sada, kada su <strong>teretane zatvorene, a vani uop\u0107e nije tako sun\u010dano<\/strong>? Ve\u0107ina nas je primijetila barem blagi pad aktivnosti.<\/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\" id=\"5-sezonski-afektivni-poremecaj\"><span class=\"ez-toc-section\" id=\"5_Sezonski_afektivni_poremecaj\"><\/span>5. Sezonski afektivni poreme\u0107aj<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>Me\u0111utim, osje\u0107aj umora mo\u017ee proiza\u0107i i iz puno ozbiljnijih uzroka, poput lo\u0161ih prehrambenih navika ili smanjene aktivnosti. To je <strong>&#8220;sezonski afektivni poreme\u0107aj&#8221;<\/strong> koji spada u <strong>depresivne bolesti<\/strong>. Tako\u0111er je povezan s nedostatkom sun\u010deve svjetlosti. Me\u0111utim, bolest tako\u0111er utje\u010de na razinu hormona i u kona\u010dnici mo\u017ee dovesti do te\u0161kih osje\u0107aja tjeskobe i depresije. Kao \u0161to je gore spomenuto, \u010desto se javlja u nordijskim zemljama, gdje nedostaje sun\u010deve svjetlosti. Tijekom jeseni i zime, me\u0111utim, to ne mogu izbje\u0107i ni ljudi u Srednjoj Europi. Ako smatrate da i vas to mu\u010di, preporu\u010dljivo je potra\u017eiti lije\u010dni\u010dku pomo\u0107. <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    <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=\"49306,49300,6322,30340,5585,5250,30342,29851,28765,34207,31256,6177,7968\" ><\/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 is-style-default\" id=\"9-nacina-za-prevladavanje-jesenskog-umora\"><span class=\"ez-toc-section\" id=\"9_nacina_za_prevladavanje_jesenskog_umora\"><\/span>9 na\u010dina za prevladavanje jesenskog umora<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>Sada kada smo nabrojali naj\u010de\u0161\u0107e uzroke jesenskog umora, <strong>napokon mo\u017eemo krenuti u borbu!<\/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\" id=\"1-usredotocite-se-na-prehranu\"><span class=\"ez-toc-section\" id=\"1_Usredotocite_se_na_prehranu\"><\/span>1. Usredoto\u010dite se na prehranu<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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">Ako u automobil ulijete gorivo lo\u0161e kvalitete, ne\u0107e voziti onako kako bi trebao. Na\u0161e tijelo tako\u0111er tako funkcionira. Dok ga hranimo brzom hranom, prera\u0111enom hranom i te\u0161kom hranom, ne mo\u017eemo o\u010dekivati da \u0107emo biti puni energije. \u010cak ni va\u0161e tijelo ne\u0107e ispravno funkcionirati. Ako se osje\u0107ate umorno ujesen, prehrana je \u010dimbenik s kojim biste trebali po\u010deti.&nbsp;<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umor nas zaista mo\u017ee smetati tijekom dana. Ako je i ovo va\u0161 problem, <strong>ne preporu\u010dujemo vam da dr\u017eite dijetu<\/strong> i odr\u017eavate nedostatak kalorija. To bi moglo jo\u0161 vi\u0161e produbiti osje\u0107aj umora. Idealan je<strong> uravnote\u017eeni kalorijski balans<\/strong>. Zna\u010di da ne\u0107ete niti smr\u0161avjeti niti se udebljati. Ovo je samo<strong> lagani kalorijski vi\u0161ak.<\/strong> Ako ne \u017eelite raditi izra\u010dun kalorija, po\u010dnite slijede\u0107i zdravi razum. Vjerojatno znate koja je hrana zdravija alternativa.<\/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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315-1124x749.jpg\" alt=\"Jesenska prehrana\" class=\"wp-image-194065\" width=\"843\" height=\"562\" title=\"Jesenska prehrana\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Poku\u0161ajte se usredoto\u010diti na jednostavna pravila zdrave prehrane:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Po\u010dnite jesti kada osjetite laganu glad, a prestanite jesti kad osjetite da ste oko 80 &#8211; 90 % siti<\/strong>. Ako ste ve\u0107 siti, ne biste trebali pojesti cijeli obrok.<\/li>\n\n\n\n<li><p>Poku\u0161ajte jesti <strong>3 glavna obroka<\/strong> dnevno (doru\u010dak, ru\u010dak, ve\u010dera) i dopunite ih s<strong> 1 &#8211; 3 me\u0111uobroka.<\/strong><\/p><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Svakako se osigurajte da imate i<strong>zvor proteina<\/strong> u svakom obroku, poput mlije\u010dnih proizvoda, mesa, biljnih nadomjestaka za meso i sli\u010dno. Vi\u0161e o izvorima proteina mo\u017eete pro\u010ditati u \u010dlanku: <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/20-namirnica-s-kojima-lako-mozete-dodati-proteine-svojoj-prehrani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">20 jela pomo\u0107u kojih mo\u017eete lako dodati bjelan\u010devine u svoju prehranu.<\/a><\/span><\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Ne zaboravite na<strong> slo\u017eene ugljikohidrate<\/strong> (npr. priloge od cjelovitih \u017eitarica) i zdrave masti (npr. <span style=\"color: #ff6600;\">ora\u0161asti plodovi<\/span>, ekstra djevi\u010dansko maslinovo ulje, <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/omega-3-masne-kiseline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega-3 masne kiseline<\/a><\/span>).<\/span><\/span><\/li>\n\n\n\n<li><strong>Redovito konzumirajte vo\u0107e i povr\u0107e.<\/strong> Dnevno biste trebali jesti oko 400 g povr\u0107a i 200 g vo\u0107a.<\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"2-ne-zaboravite-na-svoj-rezim-pijenja\"><span class=\"ez-toc-section\" id=\"2_Ne_zaboravite_na_svoj_rezim_pijenja\"><\/span>2. Ne zaboravite na svoj re\u017eim pijenja<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=\"Re\u017eim pijenja\" class=\"wp-image-194096\" title=\"Re\u017eim pijenja\" 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>Jednako va\u017ean \u010dimbenik koji utje\u010de na umor je i <strong>re\u017eim pijenja<\/strong>. Dnevno bismo trebali piti <strong>30 &#8211; 45 ml po kg tjelesne te\u017eine<\/strong>. U praksi to zna\u010di da bi \u017eena od 60 kilograma trebala popiti 1,8 &#8211; 2,7 l, a mu\u0161karac od 80 kilograma 2,4 &#8211; 3,6 l. Me\u0111utim, to je donja granica. Potreba za vodom pove\u0107at \u0107e se, primjerice, kod sporta, kada bismo barem trebali nadoknaditi koli\u010dinu teku\u0107ine koju smo izgubili znojenjem. Va\u0161 re\u017eim pijenja trebao bi se sastojati uglavnom od vode iz slavine ili nezasla\u0111ene mineralne vode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako smatrate da vam je nerealno popiti takvu koli\u010dinu, nemojte o\u010dajavati. <strong>Voda iz hrane tako\u0111er je uklju\u010dena<\/strong> u unos teku\u0107ine. Jeste li znali da, naprimjer, jagode, lubenica ili kuhane <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/bundeva-hr\/\" class=\"ek-link\">bundeve<\/a> sadr\u017ee 90 &#8211; 99 % vode? Zahvaljuju\u0107i ovoj hrani, unos teku\u0107ine bit \u0107e vam lak\u0161i. <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>Ako ne obratite pa\u017enju na re\u017eim pijenja, osim <strong>umora<\/strong>, mo\u017eete patiti i od <strong>vrtoglavice, glavobolje, op\u0107e slabosti, ispucalih usana, problema s bubrezima, poreme\u0107enog rada srca, probavnih smetnji i mnogih drugih problema.&nbsp;<\/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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Vi\u0161e o re\u017eimu pijenja mo\u017eete pro\u010ditati u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Hidratacija prije, za vrijeme i nakon treninga tei kako izbje\u0107i dehidraciju<\/span><\/a><\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"3-redovito-se-krecite\"><span class=\"ez-toc-section\" id=\"3_Redovito_se_krecite\"><\/span>3. Redovito se kre\u0107ite<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>Op\u0107enito, <strong>vje\u017ebanje nesumnjivo pozitivno utje\u010de<\/strong> na zdravlje. Pobolj\u0161ava cjelokupno zdravlje, spavanje, <strong>poma\u017ee u mr\u0161avljenju,<\/strong> pobolj\u0161ava kognitivne funkcije, pa \u010dak <strong>pozitivno utje\u010de i na ukupni osje\u0107aj umora<\/strong>. Svaka bi se osoba trebala <strong>uklju\u010diti u 150-minutnu aktivnost umjerenog intenziteta ili 74-minutnu aktivnost visokog intenziteta tjedno.<\/strong><\/p>\n\n\n\n<p>Za po\u010detak je po\u017eeljno uklju\u010diti redovite aktivnosti <strong>barem 3 puta tjedno<\/strong> kako biste stvorili odre\u0111enu naviku. Ne ostavljajte to po strani, \u010dak i ako vam se ne da. Nagrada \u0107e vam biti priljev endorfina koji \u0107e vas preplaviti osje\u0107ajem sre\u0107e. S vremenom \u0107ete se na\u0107i u stanju u kojem \u0107ete se, \u010dak i kad ste umorni, <strong>veseliti sportu koji \u0107e vas dovesti u dobro raspolo\u017eenje i poja\u010dati svje\u017eom energijom<\/strong> zahvaljuju\u0107i kojoj \u0107ete biti sposobniji za nositi se sa svakodnevnim izazovima.<\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"4-nemojte-spavati-previse-ili-premalo\"><span class=\"ez-toc-section\" id=\"4_Nemojte_spavati_previse_ili_premalo\"><\/span>4. Nemojte spavati previ\u0161e ili premalo<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=\"Spavanje i umor\" class=\"wp-image-194117\" title=\"Spavanje i umor ujesen\" 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>Tijekom spavanja \u010dovjek<strong> se odmara i dobiva snagu za sljede\u0107e dane<\/strong>. Osim toga, me\u0111utim, istovremeno se u tijelu odvijaju mnogi procesi koji imaju velik utjecaj na ljudsko zdravlje. Ako niste profesionalni sporta\u0161,<strong> idealno je da spavate 7 &#8211; 9 sati.<\/strong> Prema studijama, ljudi koji spavaju malo ili previ\u0161e, podlo\u017eni su pove\u0107anom riziku da s vremenom potra\u017ee lije\u010dni\u010dku pomo\u0107 zbog zdravstvenih problema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ako ste planirali \u0161to vi\u0161e spavati kako biste dali sve od sebe za svoje zdravlje, vjerojatno \u0107emo vas razo\u010darati, ali to ne\u0107e biti vrlo u\u010dinkovito. Ako previ\u0161e spavate, mo\u017eete <strong>osjetiti istu nelagodu koju osje\u0107ate i kad vam nedostaje sna<\/strong> (umor, malaksalost, osje\u0107aj laganog mamurluka). <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\" id=\"5-izbjegavajte-alkohol-i-cigarete\"><span class=\"ez-toc-section\" id=\"5_Izbjegavajte_alkohol_i_cigarete\"><\/span>5. Izbjegavajte alkohol i cigarete<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>Konzumacija alkohola usko je povezana s prethodnom to\u010dkom &#8211; kvalitetom spavanja, na \u0161to zna\u010dajno negativno utje\u010de. Osim toga, ako se prepustite u\u017eivanju u alkoholu, \u010de\u0161\u0107e \u0107e se doga\u0111ati da \u0107ete <strong>no\u0107u morati na WC zbog diuretskog u\u010dinka alkohola,<\/strong> \u0161to \u0107e vam poremetiti i san. Nakon burne zabave probudit \u0107ete se sljede\u0107i dan, u najboljem slu\u010daju <strong>samo umorni<\/strong>, a u najgorem \u0107e vas i dalje pratiti neugodan mamurluk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste izbjegli ove negativne posljedice, slijedite <strong>maksimalnu preporu\u010denu koli\u010dinu za unos alkohola:<\/strong><\/p>\n\n\n\n<p><strong>\u017dene &#8211; 10 grama alkohola:<\/strong> 125 ml vina ili 0,3 l piva, ili 40 ml jakog alkohola<\/p>\n\n\n\n<p><strong>Mu\u0161karci &#8211; 20 grama alkohola:<\/strong> 250 ml vina ili 0,5 l piva, ili 60 ml jakog alkohola<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pu\u0161enje sigurno ne\u0107e imati pozitivan u\u010dinak na umor. Ako vam pu\u0161a\u010d ka\u017ee da mora imati cigaretu da se osvje\u017ei, to vjerojatno ne\u0107e biti cigareta koja mu daje energiju, ve\u0107<strong> svje\u017e zrak i kratka pauza u poslu<\/strong>, \u010demu se mo\u017eete prepustiti i kao nepu\u0161a\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dugoro\u010dno gledano, cigaretama u tijelo unosimo toksine koji<strong> negativno utje\u010du na imunolo\u0161ki sustav<\/strong>. Istodobno, pu\u0161enje tako\u0111er negativno utje\u010de na umor i uzrokuje smanjenje performansi sporta\u0161a, \u0161to definitivno ne \u017eelimo. Ne\u0107emo preporu\u010diti nikakvu koli\u010dinu za cigarete. \u0160to manje pu\u0161ite, to je bolje za vas. Me\u0111utim, idealno je potpuno <strong>prekinuti<\/strong> s ovom lo\u0161om navikom.<\/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\" id=\"6-pokusajte-smanjiti-dugotrajni-stres\"><span class=\"ez-toc-section\" id=\"6_Pokusajte_smanjiti_dugotrajni_stres\"><\/span>6. Poku\u0161ajte smanjiti dugotrajni 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=\"\u017divite u sada\u0161njosti metodom osvije\u0161tenosti i prihva\u0107anja\" class=\"wp-image-194130\" title=\"\u017divite u sada\u0161njosti metodom osvije\u0161tenosti i prihva\u0107anja\" 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>U \u017eivotu se susre\u0107emo s dvije vrste stresa &#8211; akutnim i kroni\u010dnim. U vezi s umorom, uglavnom nas zanimaju negativni u\u010dinci potonjeg, tj. kroni\u010dni. To je vrsta stresa kada <strong>se dugo osje\u0107amo pod pritiskom<\/strong>,<strong> \u0161to ima negativne u\u010dinke na na\u0161e tijelo,<\/strong> poput pove\u0107anog umora. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji mnogo na\u010dina na koje mo\u017eemo smanjiti stres, ovisno o uzroku. Ako osjetite da vam se gomilaju zadatci jedan za drugim na poslu, \u0161to vam stvara stres, rje\u0161enje mo\u017ee biti <strong>bolja organizacija dana<\/strong> koja \u0107e unijeti red i izvjesnu sigurnost u va\u0161 \u017eivot. Planiraju\u0107i \u0161to \u0107ete raditi i kada, dobit \u0107ete pregled, a osim toga mo\u017eda \u0107ete u sebi biti zadovoljni osje\u0107ajem &#8220;kri\u017eanja&#8221; pojedinih predmeta koje ste uspjeli ispuniti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako ste pod stresom zbog drugih situacija, poput lo\u0161e obiteljske situacije, trenutne pandemije i drugih, <strong>takozvana metoda osvije\u0161tenosti i prihva\u0107anja (mindfulness)<\/strong> mo\u017ee vam pomo\u0107i. To je psihoterapijska metoda koja, izme\u0111u ostalog, poma\u017ee u <strong>smanjenju stresa i umora.<\/strong> Kako prakticirati ovu metodu? Jednostavno re\u010deno, sve je u va\u0161oj <strong>sposobnosti da postanete svjesni sada\u0161njeg trenutka.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Od po\u010detka je najlak\u0161e primijeniti ovu metodu u udobnosti svog doma. Raskomotite se i usredoto\u010dite se na dah. Smirite se i <strong>poku\u0161ajte ne razmi\u0161ljati ni o \u010demu<\/strong>. Ako se ne mo\u017eete koncentrirati samo na disanje, poku\u0161ajte brojati trajanje udaha i izdaha. Svakako \u0107e se dogoditi da se pojave ne\u017eeljene misli. Uvijek je potrebno shvatiti da ne\u0161to mislite, <strong>gurnuti tu ideju u drugi plan i ponovno se usredoto\u010diti na disanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na taj na\u010din mo\u017eete nastaviti \u017eivjeti u sada\u0161njem trenutku tijekom svih aktivnosti. Ako ne\u0161to poduzmete, uvijek se poku\u0161ajte usredoto\u010diti samo na jednu odre\u0111enu stvar &#8211; to mo\u017ee biti tr\u010danje, jelo ili pranje posu\u0111a. <strong>Opa\u017eajte ovu aktivnost svim svojim osjetilima.<\/strong> Kao rezultat toga, rije\u0161it \u0107ete se negativnih misli u odre\u0111enom trenutku i nau\u010dit \u0107ete ih kontrolirati tako da one ne kontroliraju vas.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"7-usrecite-se\"><span class=\"ez-toc-section\" id=\"7_Usrecite_se\"><\/span>7. Usre\u0107ite se<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=\"Pobolj\u0161ajte svoje raspolo\u017eenje\" class=\"wp-image-195813\" title=\"Pobolj\u0161ajte svoje raspolo\u017eenje\" 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>Sigurno vam je poznat osje\u0107aj kada cijeli dan niste svoji, ne osje\u0107ate da vam se i\u0161ta radi, osje\u0107ate se kao da vas je pregazio tenk i tada se pojavi ne\u0161to \u0161to vas usre\u0107uje? <strong>Dan vam se okre\u0107e za 180 stupnjeva u sekundi<\/strong> <strong>i osje\u0107ate se puni energije.<\/strong> Upravo na taj na\u010din morate tra\u017eiti sli\u010dne radosti. Nema ni\u0161ta lo\u0161e u tome da se usre\u0107ite, toliko je mogu\u0107nosti za to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Mo\u017eete kupiti <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/fitness-odjeca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lijepi komad odje\u0107e<\/a>, <a href=\"https:\/\/gymbeam.hr\/zdrava-hrana\">zdravi slatki\u0161<\/a>,<\/span> \u010ditati knjigu, igrati se sa psom, slu\u0161ati podcast, naru\u010diti ve\u010deru umjesto kuhanja, planirati igranje dru\u0161tvenih igara s obitelji i tako dalje. Vidjet \u0107ete da vam i sitnica mo\u017ee uljep\u0161ati dan.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"8-postujte-svoje-potrebe\"><span class=\"ez-toc-section\" id=\"8_Postujte_svoje_potrebe\"><\/span>8. Po\u0161tujte svoje potrebe<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>Slijedite li sve principe koji bi trebali smanjiti umor, a opet vas je uhvatio i <strong>utjecao na vas u svakom pogledu<\/strong>? Prihvatite to i shvatite situaciju kakva jest. Svaki dan nije 100 %, kao \u0161to ni vi <strong>svaki dan ne mo\u017eete funkcionirati maksimalno<\/strong>. Ako se ujutro probudite i osje\u0107ate da ovo ne\u0107e biti va\u0161 dan, nemojte kriviti sebe. Poku\u0161ajte dati sve od sebe kako biste se osje\u0107ali \u0161to ugodnije unato\u010d umoru i ne ulazite u krajnosti. <strong>Normalno je povremeno odgoditi trening, odspavati nakon ru\u010dka ili se ispru\u017eiti na kau\u010du i gledati TV umjesto \u010di\u0161\u0107enja<\/strong>. Ako se to ne dogodi svaki dan, ne morate se kajati. Vidjet \u0107ete da, ako si s vremena na vrijeme priu\u0161tite da &#8220;ne radite ni\u0161ta&#8221;, tim vi\u0161e \u0107ete biti \u017eeljni upustiti se u nove izazove tijekom sljede\u0107eg dana.<\/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\" id=\"9-nadoknadite-potrebne-vitamine-i-minerale\"><span class=\"ez-toc-section\" id=\"9_Nadoknadite_potrebne_vitamine_i_minerale\"><\/span>9. Nadoknadite potrebne vitamine i minerale<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>Ujesen, iza umora mo\u017ee stajati <strong>nedostatak vitamina ili minerala u tijelu<\/strong>, \u0161to mo\u017ee uzrokovati tu nelagodu. Ako ih raznolikom prehranom ne mo\u017eete unijeti u svoj organizam, mo\u017eete koristiti i pomo\u0107 <strong>dodataka prehrani<\/strong>. U sljede\u0107em \u0107ete dijelu \u010dlanka saznati koji su klju\u010dni elementi umora.<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"adaptogeni\">Adaptogeni<\/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=\"Adaptogeni za bolje raspolo\u017eenje\" class=\"wp-image-194161\" title=\"Adaptogeni za bolje raspolo\u017eenje\" 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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Adaptogeni su tvari koje poma\u017eu na\u0161em tijelu da <strong>bolje upravlja fizi\u010dkim i mentalnim stresom, smanjuju umor i tjeskobu<\/strong>.<\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><a href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600;\"><strong>Ashwagandhu<\/strong><\/span><\/a> mo\u017eemo preporu\u010diti kao predstavnicu. Njezini su u\u010dinci prou\u010davani, naprimjer, u odnosu na spavanje. Istra\u017eiva\u010di su otkrili da su nakon osam tjedana kori\u0161tenja Ashwagandhe ljudi koji su imali nesanicu imali smanjeno vrijeme usnivanja, pobolj\u0161ali su spavanje i smanjili osje\u0107aj umora nakon bu\u0111enja.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Saznajte vi\u0161e o tome u \u010dlanku: <a href=\"https:\/\/gymbeam.hr\/blog\/ashwagandha-biljka-u-kojoj-se-kriju-cuda\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Ashwagandha &#8211; neugledna biljka koja u sebi krije \u010duda<\/span><\/a><\/span><\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Preporu\u010dena dnevna doza Ashwagandhe:<\/strong> 300 &#8211; 500 mg dnevno.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Sli\u010dni u\u010dinci mogu se o\u010dekivati od ginsenga ili neugledne biljke zvane <a href=\"https:\/\/gymbeam.hr\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600;\">Rhodiola Rosea<\/span><\/strong><\/a>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">U stanju je zna\u010dajno smanjiti umor i, uz to, smanjiti mogu\u0107e izgaranje zbog dugotrajnog stresa.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"vitamin-d\">Vitamin 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=\"Nedostatak vitamina D u jesen\" class=\"wp-image-195857\" title=\"Nedostatak vitamina D u jesen\" 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>Nedostatak vitamina D povezan je i s drugim negativnim u\u010dincima osim pukog umora. Uz to, <strong>niske razine vitamina D mogu biti povezane sa sr\u010danim bolestima i pridonijeti osteoporozi, raku, astmi ili drugim imunolo\u0161kim bolestima<\/strong>.<\/p>\n\n\n\n<div style=\"height:73px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trebali biste se usredoto\u010diti na njegov unos, posebno ujesen i zimi. Mo\u017eemo ga crpiti borave\u0107i na suncu, posebno iz UVB zraka koje padaju na ko\u017eu. Me\u0111utim, ne mo\u017eemo u\u017eivati u toliko sunca tijekom ove sezone. Ni &#8220;\u017eivot u kutiji&#8221; koji \u017eivimo ne poma\u017ee. Ve\u0107inu vremena provodimo u sobama, bilo na poslu ili kod ku\u0107e, pa je uputno vitamin D dopuniti na druge na\u010dine.<\/p>\n\n\n\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Preporu\u010dena dnevna doza vitamina D:<\/strong> 20 \u03bcg dnevno. Me\u0111utim, potreba za njime mo\u017ee biti ve\u0107a. <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\" id=\"magnezij\">Magnezij<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Magnezij<\/span><\/a> je mineral \u010diji nedostatak<strong> izravno utje\u010de na umor, glavobolju, poreme\u0107aje spavanja, stres, gr\u010deve, nervozu ili tjeskobu.<\/strong> Mnoga istra\u017eivanja ukazuju na \u010dinjenicu da velik dio populacije pati od nedostatka magnezija. To mo\u017ee uzrokovati pove\u0107ana konzumacija alkohola, <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofeina<\/a>, poluproizvoda i ve\u0107a u\u010destalost stresnih situacija.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Preporu\u010dena dnevna doza magnezija:<\/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\" id=\"skupina-vitamina-b\">Skupina vitamina B<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B vitamini<\/a> utje\u010du na mnoge procese u tijelu. <strong>Vitamini B2, B6 i B12 zna\u010dajno utje\u010du na smanjenje umora i iscrpljenosti<\/strong>. \u017dene bi tako\u0111er mogle biti zainteresirane za njihov zna\u010dajan utjecaj na <strong>kvalitetu<\/strong> i gubitak <strong>kose<\/strong>. Nedostatak vitamina B skupine vrlo je \u010dest kod vegana koji ne obra\u0107aju pa\u017enju na optimalan sastav prehrane ili dodataka prehrani, jer su izvor tih vitamina, primjerice, meso i mlije\u010dni proizvodi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/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\">Preporu\u010dena dnevna doza vitamina B2:<\/strong> <strong>1,4 mg <\/strong><span style=\"color: #ff6600;\">[30]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Preporu\u010dena dnevna doza vitamina B6: 1,4 &#8211; 1,6 mg <\/strong><span style=\"color: #ff6600;\">[31]<\/span><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Preporu\u010dena dnevna doza vitamina 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\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1124x749.jpeg\" alt=\"U\u010dinak vitamina B na umor\" class=\"wp-image-194192\" width=\"843\" height=\"562\" title=\"U\u010dinak vitamina B na umor\" 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: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"vitamin-c\">Vitamin C<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jedna s popisa tvari koje <strong>utje\u010du na umor je <a href=\"https:\/\/gymbeam.hr\/vitamin-c\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamin C<\/a><\/strong>. Njegova je u\u010dinkovitost potvr\u0111ena, naprimjer, u klini\u010dkoj studiji koja je pokazala statisti\u010dki zna\u010dajne razlike izme\u0111u uredskih radnika koji su intravenski primali vitamin C i onih koji nisu. <strong>Smanjenje umora nakon primjene vitamina C<\/strong> zabilje\u017eeno je dva sata nakon primjene i trajalo je jedan cijeli dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz to, vitamin C sjajan je antioksidans koji \u0161titi stanice od slobodnih radikala i preranog starenja. Tako\u0111er je partner \u017eeljezu jer mu poma\u017ee da se apsorbira. U slu\u010daju dodataka prehrani, prikladno je <strong>uzimati oba ova dodatka istovremeno<\/strong> ili konzumirati izvor \u017eeljeza (meso) zajedno s izvorom vitamina 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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong data-rich-text-format-boundary=\"true\">Preporu\u010dena dnevna doza vitamina C:<\/strong> 80 &#8211; 125 mg <span style=\"color: #ff6600;\">[17]<\/span><\/span><\/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\" id=\"zeljezo\">\u017deljezo<\/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=\"1051\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/TC309125-1-1051x1124.jpg\" alt=\"Yum Yum Whey Protein\" class=\"wp-image-194403\" title=\"Yum Yum Whey Protein\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/TC309125-1-1051x1124.jpg 1051w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/TC309125-1-374x400.jpg 374w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/TC309125-1.jpg 1115w\" sizes=\"auto, (max-width: 1051px) 100vw, 1051px\" \/><\/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:121px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/zeljezo\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017deljezo<\/a> igra zna\u010dajnu ulogu u tijelu jer se koristi, naprimjer, za proizvodnju hemoglobina i mioglobina. To su dva proteina koja se koriste za transport kisika. <strong>Nedostatak \u017eeljeza relativno je \u010dest, osobito u \u017eena.<\/strong> Tijekom menstruacije doga\u0111aju se gubici krvi koji idu paralelno sa smanjenjem razine \u017eeljeza. Tipi\u010dni simptomi nedostatka uklju\u010duju <strong>umor, slabost i ote\u017eano disanje. <\/strong><span style=\"color: #ff6600;\">[24] [25]<\/span><\/p>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">\u017dene tako\u0111er mogu dopuniti dnevnu dozu proteina.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><a href=\"https:\/\/gymbeam.hr\/protein-yum-yum-whey-beast-pink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Yum Yum Whey protein<\/a> je oboga\u0107en vitaminima i mineralima koji im \u010desto nedostaju u tijelu.<\/span><\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Preporu\u010dena dnevna doza \u017eeljeza:<\/strong> 10 &#8211; 15 mg <span style=\"color: #ff6600;\">[33]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\" id=\"sto-biste-trebali-upamtiti\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_upamtiti\"><\/span>\u0160to biste trebali upamtiti? <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>Jesenski umor mogu uzrokovati mnogi \u010dimbenici koji se manifestiraju razli\u010ditim intenzitetom. Ako smatrate da se to odnosi i na vas, usredoto\u010dite se uglavnom na<strong> uravnote\u017eenu prehranu, re\u017eim pijenja, kre\u0107ite se dovoljno, spavajte 7 &#8211; 9 sati, zabavite se i poku\u0161ajte smanjiti razinu stresa.<\/strong><\/p>\n\n\n\n<p>Istovremeno, shvatite da se ponekad svakome dogodi da nije njegov dan, te da <strong>nekada umor pogodi svakoga od nas.<\/strong> Stoga nije lo\u0161a ideja s vremena na vrijeme staviti noge na stol i ne raditi ni\u0161ta. Vidjet \u0107ete da \u0107e vam jedan dan ljen\u010darenja dati energiju i \u017eelju za upu\u0161tanjem u nove izazove.<\/p>\n\n\n\n<p>Imate li provjereni <strong>na\u010din za prevladavanje umora<\/strong>? Ako je tako, voljeli bismo da to podijelite s nama. Ako vam je ovaj \u010dlanak bio koristan, ne zaboravite ga podijeliti sa svojim prijateljima kako bi se i oni mogli nositi s jesenskim umorom.<\/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>Dolaskom jeseni mnogi od nas osje\u0107aju se umorno. Ne \u017eelimo vje\u017ebati, kuhati zdrave obroke, sve \u0161to \u017eelimo je ostati u krevetu. Kako se rije\u0161iti jesenskog umora i osigurati visoku razinu energije?<\/p>\n","protected":false},"author":100,"featured_media":195840,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6524,6872,7562],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311256","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-energija-hr","9":"tag-minerali-hr","10":"tag-vitamini-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako prevladati jesenski umor i imati vi\u0161e energije tijekom dana? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dolaskom jeseni mnogi od nas osje\u0107aju se umorno. 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Kako se rije\u0161iti jesenskog umora i osigurati visoku razinu energije?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-12T08:23:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-03T14:41:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Kako prevladati jesenski umor i imati vi\u0161e energije tijekom dana?\",\"datePublished\":\"2021-01-12T08:23:00+00:00\",\"dateModified\":\"2023-07-03T14:41:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/\"},\"wordCount\":3399,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png\",\"keywords\":[\"energija\",\"minerali\",\"vitamini\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/\",\"name\":\"Kako prevladati jesenski umor i imati vi\u0161e energije tijekom dana? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/kako-prevladati-jesenski-umor-i-imati-vise-energije-tijekom-dana\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png\",\"datePublished\":\"2021-01-12T08:23:00+00:00\",\"dateModified\":\"2023-07-03T14:41:24+00:00\",\"description\":\"Dolaskom jeseni mnogi od nas osje\u0107aju se umorno. 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