{"id":311260,"date":"2020-12-01T10:14:00","date_gmt":"2020-12-01T09:14:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311260"},"modified":"2022-09-19T17:22:03","modified_gmt":"2022-09-19T15:22:03","slug":"kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/","title":{"rendered":"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#Zakaj_smo_jeseni_utrujeni\" title=\"Zakaj smo jeseni utrujeni?\">Zakaj smo jeseni utrujeni?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#1_Krajsi_dnevi\" title=\"1. Kraj\u0161i dnevi\">1. Kraj\u0161i dnevi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#2_Slabo_vreme\" title=\"2. Slabo vreme\">2. Slabo vreme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#3_Sprememba_prehrane\" title=\"3. Sprememba prehrane\">3. Sprememba 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.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#4_Manj_gibanja\" title=\"4. Manj gibanja\">4. Manj gibanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#5_Sezonska_afektivna_motnja\" title=\"5. Sezonska afektivna motnja\">5. Sezonska afektivna motnja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#9_nacinov_za_premagovanje_jesenske_utrujenosti\" title=\"9 na\u010dinov za premagovanje jesenske utrujenosti\">9 na\u010dinov za premagovanje jesenske utrujenosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#1_Osredotocite_se_na_prehrano\" title=\"1. Osredoto\u010dite se na prehrano\">1. Osredoto\u010dite se na prehrano<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#2_Ne_pozabite_na_svoj_rezim_pitja\" title=\"2. Ne pozabite na svoj re\u017eim pitja\">2. Ne pozabite na svoj re\u017eim pitja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#3_Redno_se_gibajte\" title=\"3. Redno se gibajte\">3. Redno se gibajte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#4_Ne_spite_premalo_ali_prevec\" title=\"4. Ne spite premalo ali preve\u010d\">4. Ne spite premalo ali preve\u010d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#5_Izogibajte_se_alkoholu_in_cigaretam\" title=\"5. Izogibajte se alkoholu in cigaretam\">5. Izogibajte se alkoholu in cigaretam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#6_Poskusite_zmanjsati_dolgotrajni_stres\" title=\"6. Poskusite zmanj\u0161ati dolgotrajni stres\">6. Poskusite zmanj\u0161ati dolgotrajni 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.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#7_Osrecite_se\" title=\"7. Osre\u010dite se\">7. Osre\u010dite 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.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#8_Spostujte_svoje_potrebe\" title=\"8. Spo\u0161tujte svoje potrebe\">8. Spo\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.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#9_Dopolnite_potrebne_vitamine_in_minerale\" title=\"9. Dopolnite potrebne vitamine in minerale\">9. Dopolnite potrebne vitamine in 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.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Poleti smo pri delu zelo priro\u010dni. Zjutraj se zbudimo polni energije, spo\u010diti in motivirani, da damo vse od sebe v slu\u017ebi ali \u0161oli. Energija nas ne zapusti niti popoldne. \u0160ele okrog osme ure zve\u010der se za\u010dnemo po\u010dutiti nekoliko utrujeni. Nato pride jesen in po\u010dutimo se, kot da je nekdo pritisnil na gumb in spro\u017eil na\u010din spanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zjutraj se prebudite \u0161ele po tretjem alarmu na budilki in zdi se vam, da je to va\u0161 najve\u010dji dose\u017eek tistega dne. Nemo\u010dno tavate po kuhinji z namenom skuhati kavo, ki vas bo morda re\u0161ila. Ko ugotovite, da tudi to ne pomaga, vklopite avtopilot in z mislijo na popoldanski spanec nekako zdr\u017eite delovno jutro. Kaj pa popoldanska vadba? To se zdi popolna 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 si: Kdo izmed vas se vidi v tem opisu? Morda vas bo pomirilo dejstvo, da zagotovo niste sami. V dana\u0161njem \u010dlanku si bomo zato ogledali prehranska dopolnila in na\u010dine, ki vam lahko pomagajo premagati jesensko utrujenost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_smo_jeseni_utrujeni\"><\/span>Zakaj smo jeseni utrujeni?<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>Razlogov, zakaj se jeseni po\u010dutimo bolj utrujene, je ve\u010d. Lahko je kombinacija ve\u010d dejavnikov, ki bodo sicer produktivnega \u010dloveka spremenili v utrujenega lenivca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Krajsi_dnevi\"><\/span>1. Kraj\u0161i dnevi<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=\"Jesenska utrujenost zaradi pomanjkanja sonca\" class=\"wp-image-194037\" title=\"Jesenska utrujenost zaradi pomanjkanja sonca\" 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>Obdobje, ko je ob devetih zve\u010der \u0161e dnevna svetloba in lahko pre\u017eivimo \u010das zunaj, se bo vrnilo \u010dez nekaj mesecev. Ko ves dan sije sonce, ne moremo biti slabe volje in pre\u017eiveti dan pod odejo v postelji. Vendar se to v jesenskem \u010dasu spremeni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zjutraj se <strong>prebudite, ko je zunaj \u0161e tema<\/strong> in se tudi v temi <strong>vrnete<\/strong> iz slu\u017ebe ali \u0161ole. \u010clovek ne u\u017eiva toliko v son\u010dnih \u017earkih, ki lahko pri\u010darajo dobro voljo. Po statisti\u010dnih podatkih do 40% Evropejcev trpi zaradi pomanjkanja vitamina D in pri 13% teh je ta pomanjkljivost resna. <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>V tem primeru bi lahko vsaj delno <strong>pomagalo dodajanje<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-c-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Vitamina D (opens in a new tab)\">Vitamina D<\/a>. Uporablja se za izbolj\u0161anje razpolo\u017eenja pri ljudeh, ki imajo dolgoro\u010dne te\u017eave z du\u0161evnim zdravjem.&nbsp; <span class=\"tadv-color\" 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>Ve\u010d si lahko o vitaminu D preberete v \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/vitamin-d-in-vse-kar-morate-vedeti-o-njem\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vitamin D in vse, kar bi morali vedeti o njem.<\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Slabo_vreme\"><\/span>2. Slabo vreme<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>Nekateri dobesedno u\u017eivajo v suhi jesenski sezoni ali pa se veselijo <strong>prijetnega branja ob kaminu s toplimi nogavicami na nogah in \u010dajem v rokah.<\/strong> Za druge je morda to ravno nasprotno in njim to predstavlja <strong>trpljenje.<\/strong> Namesto obi\u010dajnih \u0161portov v toplem vremenu jih \u010daka tek v de\u017eju, mraz in hladen veter. V najslab\u0161em primeru se ne morejo niti prisiliti, da bi se ukvarjali s \u0161portom in nato sledi kesanje, slabo razpolo\u017eenje in morda \u017eelja, da bi pote\u0161ili slabo voljo z nekaj bonboni. Isti scenarij se lahko ponovi naslednji dan. Jesen in zima sta po zna\u010dilnostih podobna nordijskemu vremenu, kjer prevladujejo du\u0161evne te\u017eave. Povezava med utrujenostjo, slabo voljo in vremenom torej zagotovo ni naklju\u010dna. <span class=\"tadv-color\" style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><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 vreme in utrujenost\" class=\"wp-image-194052\" width=\"843\" height=\"563\" title=\"Jesensko vreme in utrujenost\" 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><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Sprememba_prehrane\"><\/span>3. Sprememba 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>Morda se tega niti ne zavedate, a letni \u010das lahko mo\u010dno vpliva na sestavo va\u0161e prehrane. Pogosto v vro\u010dih dneh nismo niti la\u010dni. Ko za\u010dutimo lakoto, jo sku\u0161amo pote\u0161iti s solato, ki nas bo obenem osve\u017eila, mle\u010dnimi izdelki, dietnimi sladoledi ali zamrznjenim ali sezonskim sadjem. Po katerem obroku boste posegli jeseni? Seveda boste iskali toplej\u0161a in bogatej\u0161a \u017eivila. Na primer, lahko pi\u0161\u010dan\u010djo solato nadomestimo z gosjim mesom ali glavno jed z juho, kepico sladoleda pa z \u017eemljicami iz kva\u0161enega testa. Poskusite se spomniti, kako se po\u010dutite po tak\u0161ni hrani. Morda ste \u017ee ugotovili, katere so \u0161e ostale mo\u017enosti za va\u0161o utrujenost. Ker, \u010de zau\u017eijete res te\u017eko kosilo, se popoldanski &#8220;komi&#8221; verjetno ne boste izognili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Manj_gibanja\"><\/span>4. Manj gibanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-image\"><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=\"\u0160port v jesenskih dneh\" class=\"wp-image-192933\" width=\"843\" height=\"562\" title=\"\u0160port v jesenskih dneh\" 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><\/div>\n\n\n\n<p>Suho vreme nas spodbuja, da pre\u017eivimo \u010das doma z dru\u017eino. \u010ce imate na telefonu ali pametni uri aplikacijo za merjenje korakov, si oglejte, <strong>koliko korakov naredite poleti in koliko jeseni.<\/strong> Ali ste presene\u010deni? Ko je zunaj toplo, vas ne moti, da ob osmih zve\u010der odidete v trgovino. Sedaj? Raje vstopite v avto, kot da se pozimi in v temi spotaknete nekje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opazite lahko tudi razlike v \u0161portni aktivnosti. Koliko ste naredili poleti, ko so bili fitnes centri odprti in je sonce sijalo in koliko sedaj, ko so<strong> telovadnice zaprte in zunaj sploh ni tako son\u010dno?<\/strong> Ve\u010dina od nas je opazila vsaj rahel upad aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Sezonska_afektivna_motnja\"><\/span>5. Sezonska afektivna motnja<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>Vendar pa lahko ob\u010dutek utrujenosti izvira tudi iz veliko bolj resnega vzroka, kot so slabe prehranjevalne navade ali zmanj\u0161ana aktivnost. Gre za <strong>&#8220;sezonsko afektivno motnjo&#8221;,<\/strong> ki spada med <strong>depresivne bolezni.<\/strong> Povezana je tudi s pomanjkanjem son\u010dne svetlobe. Vendar bolezen vpliva tudi na raven hormonov in lahko na koncu privede do hudih ob\u010dutkov tesnobe in depresije. Kot smo \u017ee omenili, se pogosto pojavlja v nordijskih dr\u017eavah, kjer primanjkuje son\u010dne svetlobe. Jeseni in pozimi pa se temu ne izognejo niti ljudje v srednji Evropi. \u010ce menite, da to vpliva tudi na vas, je priporo\u010dljivo poiskati zdravni\u0161ko pomo\u010d. <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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_nacinov_za_premagovanje_jesenske_utrujenosti\"><\/span>9 na\u010dinov za premagovanje jesenske utrujenosti<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>Zdaj, ko smo na\u0161teli najpogostej\u0161e vzroke za jesensko utrujenost, <strong>se kon\u010dno lahko spopademo z njo!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Osredotocite_se_na_prehrano\"><\/span>1. Osredoto\u010dite se na prehrano<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>\u010ce v avto vlijete nekakovostno gorivo, ne bo vozil, kot bi moral. Tako deluje tudi na\u0161e telo. Ko ga hranimo s hitro hrano, predelano hrano in te\u017eko hrano, ne moremo pri\u010dakovati, da bomo polni energije. Tudi va\u0161e telo ne bo delovalo pravilno. \u010ce se jeseni po\u010dutite utrujene, je prehrana dejavnik, pri katerem bi morali za\u010deti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Utrujenost \u010dez dan je lahko zelo mote\u010da. \u010ce je to tudi va\u0161a te\u017eava, <strong>vam ne priporo\u010damo u\u017eivanje hrane za izgubo te\u017ee<\/strong> in s tem padec v kalori\u010dni deficit. Lahko bi \u0161e bolj poglobil ob\u010dutek utrujenosti. <strong>Uravnote\u017eeno kalori\u010dno ravnovesje<\/strong> je idealno. To pomeni, da ne boste niti shuj\u0161ali niti se zredili. To je <strong>le majhen kalori\u010dni prese\u017eek. <\/strong>\u010ce ne \u017eelite delati izra\u010dunov kalorij, najprej za\u010dnite z zdravo pametjo. Verjetno veste, katera hrana je bolj zdrava alternativa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><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 dieta\" class=\"wp-image-194065\" width=\"843\" height=\"562\" title=\"Jesenska dieta\" 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><\/div>\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\">Poskusite se osredoto\u010diti na preprosta pravila zdrave prehrane:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Za\u010dnite jesti, ko za\u010dutite rahlo lakoto in prenehajte, ko se po\u010dutite pribli\u017eno 80-90% siti.<\/strong> \u010ce ste \u017ee siti, ne zau\u017eijte cele porcije.<\/li><li>Poskusite jesti <strong>3 glavne obroke<\/strong> na dan (zajtrk, kosilo, ve\u010derja) in jih dopolnite z <strong>1-3 malicami.<\/strong><\/li><li>Poskrbite, da imate <strong>vir beljakovin<\/strong> v vsakem obroku, na primer mle\u010dni izdelki, meso, rastlinski nadomestki za meso in podobno. Ve\u010d o virih beljakovin si lahko preberete v \u010dlanku: <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine. (opens in a new tab)\">20 \u017eivil, s katerimi lahko prehrani enostavno dodate beljakovine.<\/a><\/li><li>Ne pozabite na zapletene ogljikove hidrate (npr. polnozrnate priloge) in zdrave ma\u0161\u010dobe (npr. ore\u0161\u010dki, ekstra devi\u0161ko olj\u010dno olje, omega-3 ma\u0161\u010dobne kisline).<\/li><li><strong data-rich-text-format-boundary=\"true\">Redno u\u017eivajte sadje in zelenjavo.<\/strong> Na dan bi morali zau\u017eiti pribli\u017eno 400 g zelenjave in 200 g sadja.<\/li><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Ne_pozabite_na_svoj_rezim_pitja\"><\/span>2. Ne pozabite na svoj re\u017eim pitja<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 pitja\" class=\"wp-image-194096\" title=\"Re\u017eim pitja\" 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>Enako pomemben dejavnik, ki vpliva na utrujenost, je re\u017eim pitja. Na dan moramo piti <strong>30-45 ml na kg telesne te\u017ee.<\/strong> V praksi to pomeni, da naj 60-kilogramska \u017eenska pije 1,8 &#8211; 2,7 l, 80-kilogramski mo\u0161ki pa 2,4 &#8211; 3,6 l. Vendar je to najmanj\u0161i minimum. Potreba po vodi se bo pove\u010dala, na primer pri \u0161portu, ko bi morali v telo vnesti koli\u010dino teko\u010dine, ki smo jo izgubili s potenjem. Va\u0161 re\u017eim pitja naj bo v glavnem iz vode iz pipe ali nesladkane mineralne vode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce menite, da je nerealno popiti tak\u0161no koli\u010dino, ne obupajte. V vnos teko\u010din je <strong>vklju\u010dena tudi voda iz hrane.<\/strong> Ste vedeli, da na primer jagode, lubenica ali kuhane bu\u010de vsebujejo 90-99% vode? Zahvaljujo\u010d tem \u017eivilom vam bo vnos teko\u010dine la\u017eji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce niste pozorni na re\u017eim pitja, vas poleg <strong>utrujenosti<\/strong> lahko pestijo \u0161e ostale te\u017eave, kot so<strong> omotica, glavoboli, splo\u0161na \u0161ibkost, razpokane ustnice, te\u017eave z ledvicami, okvarjeno delovanje srca, prebavne motnje in \u0161tevilne druge te\u017eave. <\/strong><span style=\"color: #ff6600;\">[3] [4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o re\u017eimu pitja si lahko preberete v \u010dlanku: <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Hidracija pred, med in po treningu in kako se izogniti dehidraciji (opens in a new tab)\">Hidracija pred, med in po treningu in kako se izogniti dehidraciji<\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Redno_se_gibajte\"><\/span>3. Redno se gibajte<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>Vadba na splo\u0161no <strong>nedvomno pozitivno vpliva<\/strong> na zdravje. Izbolj\u0161a splo\u0161no zdravje, spanje, <strong>pomaga pri huj\u0161anju<\/strong>, izbolj\u0161a kognitivne funkcije in celo <strong>pozitivno vpliva na splo\u0161ne ob\u010dutke utrujenosti.<\/strong> Vsak \u010dlovek naj se <strong>na teden 150 minut ukvarja z aktivnostjo zmerne intenzivnosti in 74 minut z aktivnostjo visoke intenzivnosti.<\/strong><\/p>\n\n\n\n<p>Za za\u010detek je priporo\u010dljivo vklju\u010diti redne aktivnosti <strong>vsaj 3-krat na teden<\/strong>, da si ustvarite dolo\u010deno navado. Ne pu\u0161\u010dajte jih na stranskem tiru, tudi \u010de vam ni do tega. Va\u0161a nagrada bo naval endorfinov, ki vas bo prevzel z ob\u010dutkom sre\u010de. \u010cez \u010das se boste zna\u0161li v stanju, ko se boste, tudi ko ste utrujeni, <strong>veselili \u0161porta, ki vas bo spravil v dobro voljo in okrepil s sve\u017eo energijo<\/strong>, s pomo\u010djo katere se boste sposobni la\u017eje spopasti z vsakodnevnimi izzivi.<\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Ne_spite_premalo_ali_prevec\"><\/span>4. Ne spite premalo ali preve\u010d <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=\"Spanje in utrujenost \" class=\"wp-image-194117\" title=\"Spanje in utrujenost v jesenskih dneh\" 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>Med spanjem \u010dlovek <strong>po\u010diva in pridobiva mo\u010d za naslednje dni. <\/strong>Poleg tega pa se v telesu hkrati odvijajo \u0161tevilni procesi, ki mo\u010dno vplivajo na zdravje ljudi. \u010ce niste profesionalni \u0161portnik, je<strong> idealno, da spite 7-9 ur. <\/strong>Sode\u010d po \u0161tudijah naj bi ljudje, ki spijo malo ali preve\u010d, zaradi zdravstvenih te\u017eav s\u010dasoma poiskali zdravni\u0161ko pomo\u010d.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste torej na\u010drtovali, da bi \u010dim ve\u010d spali, da bi se po najbolj\u0161ih mo\u010deh potrudili za svoje zdravje, vas bomo verjetno razo\u010darali, ker to ne prina\u0161a u\u010dinka. \u010ce spite preve\u010d, boste morda <strong>ob\u010dutili enako nelagodje, kot takrat, ko vam primanjkuje spanja<\/strong> (utrujenost, slabo po\u010dutje, ob\u010dutek lahkega ma\u010dka).<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Izogibajte_se_alkoholu_in_cigaretam\"><\/span>5. Izogibajte se alkoholu in cigaretam<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>U\u017eivanje alkohola je tesno povezano s prej\u0161njo to\u010dko &#8211; kakovostjo spanja, ki je ob\u010dutno negativno prizadeta. Poleg tega, \u010de se prepustite alkoholu, se bo pogosteje zgodilo, <strong>da boste morali pono\u010di na strani\u0161\u010de zaradi diureti\u010dnega u\u010dinka alkohola,<\/strong> ki bo motil tudi va\u0161 spanec. Po bu\u010dni zabavi se boste naslednji dan zbudili, v najbolj\u0161em primeru <strong>le utrujeni<\/strong>, v najslab\u0161em pa vas bo spremljal \u0161e neprijeten pivski ma\u010dek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da bi se izognili tem negativnim posledicam, upo\u0161tevajte <strong>najve\u010djo priporo\u010deno koli\u010dino za vnos alkohola:<\/strong><\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">\u017denske &#8211; 10 g alkohola:<\/strong> 125 ml vina ali 0,3 l piva ali 40 ml mo\u010dnega alkohola<\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Mo\u0161ki &#8211; 20 g alkohola:<\/strong> 250 ml vina ali 0,5 l piva ali 60 ml mo\u010dnega alkohola<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kajenje zagotovo ne bo pozitivno vplivalo na utrujenost. \u010ce vam kadilec re\u010de, da mora imeti cigareto za osve\u017eitev, verjetno ne bo to cigareta, ki mu daje energijo, temve\u010d <strong>sve\u017e zrak in kratek odmor od dela<\/strong>, ki si ga lahko privo\u0161\u010dite tudi kot nekadilec.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dolgoro\u010dno v telo s cigareti vna\u0161amo toksine, ki<strong> negativno vplivajo na imunski sistem.<\/strong> Hkrati kajenje tudi negativno vpliva na utrujenost in povzro\u010da zmanj\u0161anje zmogljivosti \u0161portnikov, \u010desar si vsekakor ne \u017eelimo. Ne priporo\u010damo nobene koli\u010dine za cigarete. Manj kot kadite, bolj\u0161e je to za vas. Vendar pa bi bilo idealno, da se ta slaba navada popolnoma <strong>kon\u010da. <\/strong><span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Poskusite_zmanjsati_dolgotrajni_stres\"><\/span>6. Poskusite zmanj\u0161ati dolgotrajni 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 v sedanjosti po metodi pozornosti\" class=\"wp-image-194130\" title=\"\u017divite v sedanjosti po metodi pozornosti\" 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 \u017eivljenju se sre\u010dujemo z dvema vrstama stresa &#8211; akutnim in kroni\u010dnim. V povezavi z utrujenostjo nas zanimajo predvsem negativni u\u010dinki slednjih, torej kroni\u010dni. Gre za vrsto stresa, ko se dlje \u010dasa <strong>po\u010dutimo pod pritiskom, kar ima negativne u\u010dinke na na\u0161e telo<\/strong>, na primer pove\u010dana utrujenost. <span class=\"tadv-color\" 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>Obstaja veliko na\u010dinov, kako lahko zmanj\u0161amo stres, odvisno od vzroka. \u010ce \u010dutite, da vam v slu\u017ebi padejo ena naloga za drugo, kar povzro\u010da stres, je re\u0161itev morda <strong>bolj\u0161a organizacija dneva<\/strong>, ki bo v va\u0161e \u017eivljenje vnesla red in dolo\u010deno gotovost. Z na\u010drtovanjem, kaj in kdaj boste naredili, boste lahko odkljukali posamezne opravljene naloge in s tem na\u0161li notranje zadovoljstvo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa ste v stresu zaradi drugih situacij, kot so slabe dru\u017einske razmere, trenutna pandemija in druge, <strong>vam lahko pomaga tako imenovana metoda miselnosti.<\/strong> Gre za psihoterapevtsko metodo, ki med drugim pomaga <strong>zmanj\u0161ati stres in utrujenost. <\/strong>Kako izvesti to metodo? Preprosto povedano, vse je v va\u0161i sposobnosti, da se <strong>zavedate sedanjega trenutka.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Od za\u010detka je to metodo najla\u017eje uporabljati v udobju svojega doma. Udobno se namestite in osredoto\u010dite na dihanje. Umirite se in <strong>poskusite ne razmi\u0161ljati o ni\u010demer.<\/strong> \u010ce se ne morete osredoto\u010diti samo na dihanje, poskusite s \u0161tetjem vdihov in izdihov. Zagotovo se bo zgodilo, da se bodo pojavile ne\u017eelene misli. Vedno se je treba zavedati, da je potrebno misli <strong>potisniti v ozadje in se spet osredoto\u010diti na svoje dihanje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako lahko med vsemi aktivnostmi \u017eivite v sedanjosti. \u010ce kaj delate, se vedno posku\u0161ajte osredoto\u010diti samo na eno dolo\u010deno stvar &#8211; to je lahko tek, u\u017eivanje hrane ali pomivanje posode. <strong>To aktivnost dojemajte z vsemi \u010dutili.<\/strong> Posledi\u010dno se boste v danem trenutku znebili negativnih misli in se jih nau\u010dili obvladovati, da ne bodo one vas obvladovale.<\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Osrecite_se\"><\/span>7. Osre\u010dite 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=\"Izbolj\u0161ajte svoje razpolo\u017eenje\" class=\"wp-image-195813\" title=\"Izbolj\u0161ajte svoje razpolo\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>Zagotovo poznate ob\u010dutek, ko vam ni do nobene stvari, po\u010dutite se kot pretepen pes in potem se zgodi nekaj, kar vas osre\u010duje? <strong>Va\u0161 dan se v sekundi obrne za 180 stopinj in po\u010dutite se polni energije.<\/strong> Natanko tako morate iskati v vseh stvareh radost. Ni\u010d ni narobe, \u010de sami sebe osre\u010dite, mo\u017enosti je ne\u0161teto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko si kupite<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/oblacila-za-fitnes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" lep kos obla\u010dila, (opens in a new tab)\"> lep kos obla\u010dila,<\/a> <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zdrava-prehrana\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"zdravo sladico,  (opens in a new tab)\">zdravo sladico, <\/a>preberete knjigo, se igrate s psom, poslu\u0161ate podcast, naro\u010dite ve\u010derjo namesto kuhanja, na\u010drtujete igranje dru\u017eabnih iger z dru\u017eino itd. Videli boste, da vam lahko \u017ee majhna stvar polep\u0161a dan.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Spostujte_svoje_potrebe\"><\/span>8. Spo\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>Ali upo\u0161tevate vsa na\u010dela, ki bi morala zmanj\u0161ati utrujenost, pa vas je vseeno <strong>doletela<\/strong> in <strong>vplivala na vas v vseh pogledih?<\/strong> Sprejmite situacijo, kakr\u0161na je. Vsak dan ni 100%, tako kot ne morete vi<strong> vsak dan funkcionirati maksimalno.<\/strong> \u010ce se zjutraj zbudite in menite, da to ne bo va\u0161 dan, si ne zamerite. Potrudite se po svojih najbolj\u0161ih mo\u010deh, da se boste kljub utrujenosti po\u010dutili \u010dim bolj udobno in ne boste \u0161li v skrajnosti. Povsem <strong>normalno je, da trening ob\u010dasno prestavite, po kosilu zadremate ali se zleknete na kav\u010d in namesto \u010di\u0161\u010denja gledate televizijo.<\/strong> \u010ce se to ne zgodi vsak dan, vam ni treba ni\u010d ob\u017ealovati. Videli boste, da \u010de si boste ob\u010dasno privo\u0161\u010dili brezdelje, boste naslednji dan toliko bolj nestrpni, da se lotite novih izzivov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Dopolnite_potrebne_vitamine_in_minerale\"><\/span>9. Dopolnite potrebne vitamine in 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>Jeseni lahko <strong>v telesu primanjkuje vitaminov ali mineralov<\/strong>, kar lahko povzro\u010di to nelagodje. \u010ce jih s pestro prehrano ne morete vnesti v svoje telo, si lahko pomagate tudi s <strong>prehranskimi dopolnili.<\/strong> V naslednjem delu \u010dlanka boste izvedeli, katere so klju\u010dni v zvezi z utrujenostjo.<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">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 bolj\u0161e razpolo\u017eenje\" class=\"wp-image-194161\" title=\"Adaptogeni za bolj\u0161e razpolo\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>Adaptogeni so snovi, ki pomagajo na\u0161emu telesu<strong> bolje obvladovati fizi\u010dni in du\u0161evni stres, zmanj\u0161ujejo utrujenost in tesnobo.<\/strong> Kot predstavnika lahko priporo\u010dimo <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"A\u0161vagando (opens in a new tab)\">A\u0161vagando<\/a>. Njene u\u010dinke so preu\u010devali, na primer v zvezi s spanjem. Raziskovalci so ugotovili, da so ljudi, ki so imeli te\u017eave z nespe\u010dnostjo po osmih tednih uporabe A\u0161vagande, do\u017eiveli zmanj\u0161anje \u010dasa&nbsp; potrebnega za zaspanje, izbolj\u0161anje kvalitete spanca in zmanj\u0161anje ob\u010dutka utrujenosti po zbujanju. <span class=\"tadv-color\" 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>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Priporo\u010den dnevni odmerek A\u0161vagande:<\/strong> 300 &#8211; 500 mg dnevno.<span style=\"color: #ff6600;\">[19]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobne u\u010dinke lahko pri\u010dakujemo tudi od ginsenga ali neopazne rastline, imenovane <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/rhodiola-rosea-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Rhodiola Rosea. (opens in a new tab)\"><strong>Rhodiola Rosea<\/strong>.<\/a> Zmo\u017een je znatno zmanj\u0161ati utrujenost in poleg tega zmanj\u0161ati morebitno izgorelost zaradi dolgotrajnega stresa.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">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=\"Pomanjkanje vitamina D jeseni\" class=\"wp-image-195857\" title=\"Pomanjkanje vitamina D jeseni\" 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>Pomanjkanje vitamina D je povezano tudi z drugimi negativnimi u\u010dinki, ne le z utrujenostjo. Poleg tega so lahko <strong>nizke ravni vitamina D povezane s sr\u010dnimi boleznimi in prispevajo k osteoporozi, raku, astmi ali drugim imunolo\u0161kim boleznim.<\/strong><\/p>\n\n\n\n<div style=\"height:73px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osredoto\u010dite se na njegov vnos, zlasti jeseni in pozimi. Lahko ga vnesemo tako, da se izpostavljamo soncu, zlasti zaradi UV \u017earkov, ki padajo na na\u0161o ko\u017eo. Vendar v tej sezoni ne moremo u\u017eivati \u200b\u200btoliko sonca. Tudi &#8220;\u017eivljenje v \u0161katlah&#8221;, ki ga \u017eivimo, ne pomaga. Ve\u010dino \u010dasa pre\u017eivimo med \u0161tirimi stenami, bodisi v slu\u017ebi ali doma, zato je priporo\u010dljivo, da vitamin D dopolnjujemo na druge na\u010dine. <span class=\"tadv-color\" 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\">Priporo\u010deni dnevni odmerek vitamina D:<\/strong> 20 \u03bcg na dan. Vendar je njegova potreba morda ve\u010dja.&nbsp; <span class=\"tadv-color\" 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=\"is-style-default wp-block-heading\">Magnezij<\/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=\"Magnezij (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnezij<\/a> je mineral, katerega pomanjkanje <strong>neposredno vpliva na utrujenost, glavobole, motnje spanja, stres, kr\u010de, \u017eiv\u010dnost ali tesnobo.<\/strong> \u0160tevilne \u0161tudije opozarjajo na dejstvo, da velik del prebivalstva trpi zaradi pomanjkanja magnezija. To lahko povzro\u010di pove\u010dano u\u017eivanje alkohola, <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofeina<\/a>, polizdelkov in tudi ve\u010dja pojavnost stresnih situacij. <span style=\"color: #ff6600;\">[18]<\/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\"><li><strong data-rich-text-format-boundary=\"true\">Priporo\u010den dnevni odmerek magnezija:<\/strong> 300 &#8211; 400 mg <span style=\"color: #ff6600; text-align: inherit;\">[29]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vitamini 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.si\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"B vitamini (opens in a new tab)\" data-rich-text-format-boundary=\"true\">B vitamini<\/a> vplivajo na \u0161tevilne procese v telesu. Zlasti <strong>vitamini B2, B6 in B12 pomembno vplivajo na zmanj\u0161anje utrujenosti in iz\u010drpanosti.<\/strong> Morda bo \u017eenske zanimal tudi njihov pomemben vpliv na <strong>kakovost las<\/strong> in izgubo las. Pomanjkanje vitaminov skupine B je zelo pogosto pri veganih, ki niso pozorni na optimalno sestavo prehrane ali dodatkov, ker so vir teh vitaminov na primer meso in mle\u010dni izdelki.&nbsp; <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 vitaminih, ki pozitivno vplivajo na kakovost las, si lahko preberete v \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-kakovost-las-in-kateri-vitamini-so-najboljsi-zanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kako izbolj\u0161ati kakovost las in kateri vitamini so zanje najbolj\u0161i?<\/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\"><li><strong data-rich-text-format-boundary=\"true\">Priporo\u010deni dnevni odmerek vitamina B2: 1,4 mg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[30]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Priporo\u010deni dnevni odmerek vitamina B6: 1,4 &#8211; 1,6 mg <\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[31]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Priporo\u010deni dnevni odmerek vitamina B12: 4 &#8211; 5,5 \u03bcg <\/strong><span style=\"color: #ff6600; text-align: inherit;\">[32]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><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=\"Vpliv vitamina B na utrujenost\" class=\"wp-image-194192\" width=\"843\" height=\"562\" title=\"Vpliv vitamina B na utrujenost\" 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><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Vitamin C<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi s seznama snovi, ki <strong>vplivajo na utrujenost<\/strong>, je <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-c\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vitamin C (opens in a new tab)\">vitamin C<\/a>. Njegova u\u010dinkovitost je bila potrjena na primer v klini\u010dni \u0161tudiji, ki je pokazala statisti\u010dno pomembne razlike med pisarni\u0161kimi delavci, ki so vitamin C prejemali intravenozno in tistimi, ki ga niso. <strong>Zmanj\u0161anje utrujenosti po prejemanju vitamina C<\/strong> je bilo opa\u017eeno dve uri po zau\u017eitju in je trajalo en cel dan. <span class=\"tadv-color\" 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>Poleg tega je vitamin C odli\u010den antioksidant, ki \u0161\u010diti celice pred prostimi radikali in prezgodnjim staranjem. Je tudi partner \u017eeleza, ker mu pomaga, da se absorbira. V primeru prehranskih dopolnil je zato primerno <strong>jemati oba dodatka hkrati<\/strong>, ali pa u\u017eivati vir \u017eeleza (meso) skupaj z virom 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\"><li><strong data-rich-text-format-boundary=\"true\">Priporo\u010deni dnevni odmerek vitamina C:<\/strong> 80 &#8211; 125 mg <span style=\"color: #ff6600; text-align: inherit;\">[17]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\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<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=\"Beljakovine Yum Yum Whey\" class=\"wp-image-194403\" title=\"Beljakovine Yum Yum Whey\" 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 class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"\u017delezo (opens in a new tab)\" data-rich-text-format-boundary=\"true\">\u017delezo<\/a> ima v telesu pomembno vlogo, ker se na primer uporablja za proizvodnjo hemoglobina in mioglobina. To sta dve beljakovini, ki se uporabljata za prenos kisika.<strong> Pomanjkanje \u017eeleza je razmeroma pogosto, zlasti pri \u017eenskah.<\/strong> Med menstruacijo pride do izgube krvi, ki gre z roko v roki z zni\u017eanjem ravni \u017eeleza. Tipi\u010dni simptomi pomanjkanja vklju\u010dujejo <strong>utrujenost, \u0161ibkost in te\u017eko dihanje.<\/strong><\/p>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017denske lahko dnevni odmerek dopolnijo tudi z beljakovinami. <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/beljakovine-yum-yum-whey-1000g-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Beljakovine Yum Yum Whey (opens in a new tab)\">Beljakovine Yum Yum Whey<\/a> so obogatene z vitamini in minerali, ki jim v telesu pogosto primanjkuje.<\/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\">Priporo\u010den dnevni odmerek \u017eeleza:<\/strong> 10 &#8211; 15 mg <span class=\"tadv-color\" style=\"color: #ff6600;\">[33]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<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>Jesensko utrujenost lahko povzro\u010dijo \u0161tevilni dejavniki, ki se ka\u017eejo v razli\u010dni intenzivnosti. \u010ce menite, da to velja tudi za vas, se osredoto\u010dite predvsem na <strong>uravnote\u017eeno prehrano, re\u017eim pitja, gibajte se dovolj, spite 7-9 ur, se zabavajte in poskusite zmanj\u0161ati raven stresa.<\/strong><\/p>\n\n\n\n<p>Hkrati se zavedajte, da nimamo vsi vsak dan, dober dan in da <strong>v\u010dasih utrujenost doleti vsakega od nas.<\/strong> Zato ni slaba ideja, da ob\u010dasno postavite noge na mizo in ne naredite ni\u010desar. Videli boste, da vam bo en len dan dal energijo in \u017eeljo po novih izzivih.<\/p>\n\n\n\n<p>Ali imate preizku\u0161en <strong>na\u010din za premagovanje utrujenosti?<\/strong> \u010ce je tako, bi radi, da ga delite z nami. \u010ce je bil ta \u010dlanek koristen za vas, ga ne pozabite deliti s prijatelji, da bodo tudi oni kos jesenski utrujenosti.<\/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 prihodom jeseni se mnogi po\u010dutimo utrujeno. No\u010demo telovaditi, kuhati zdravih obrokov, ho\u010demo le ostati v postelji. Kako se znebiti jesenske utrujenosti in zagotoviti visoko raven energije? <\/p>\n","protected":false},"author":100,"featured_media":195848,"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":[122],"tags":[6531,6879,7569],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311260","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-energija-sl","9":"tag-minerali-sl","10":"tag-vitamini-sl","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 premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"S prihodom jeseni se mnogi po\u010dutimo utrujeno. No\u010demo telovaditi, kuhati zdravih obrokov, ho\u010demo le ostati v postelji. Kako se znebiti jesenske utrujenosti in zagotoviti visoko raven energije?\" \/>\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\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"S prihodom jeseni se mnogi po\u010dutimo utrujeno. No\u010demo telovaditi, kuhati zdravih obrokov, ho\u010demo le ostati v postelji. Kako se znebiti jesenske utrujenosti in zagotoviti visoko raven energije?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-01T09:14:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-09-19T15:22:03+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.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije?\",\"datePublished\":\"2020-12-01T09:14:00+00:00\",\"dateModified\":\"2022-09-19T15:22:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/\"},\"wordCount\":3285,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png\",\"keywords\":[\"energija\",\"minerali\",\"vitamini\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/\",\"name\":\"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png\",\"datePublished\":\"2020-12-01T09:14:00+00:00\",\"dateModified\":\"2022-09-19T15:22:03+00:00\",\"description\":\"S prihodom jeseni se mnogi po\u010dutimo utrujeno. No\u010demo telovaditi, kuhati zdravih obrokov, ho\u010demo le ostati v postelji. Kako se znebiti jesenske utrujenosti in zagotoviti visoko raven energije?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png\",\"width\":1200,\"height\":630,\"caption\":\"Jak se zbavit podzimn\u00ed \u00fanavy\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije? - GymBeam Blog","description":"S prihodom jeseni se mnogi po\u010dutimo utrujeno. No\u010demo telovaditi, kuhati zdravih obrokov, ho\u010demo le ostati v postelji. Kako se znebiti jesenske utrujenosti in zagotoviti visoko raven energije?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/","og_type":"article","og_title":"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije? - GymBeam Blog","og_description":"S prihodom jeseni se mnogi po\u010dutimo utrujeno. No\u010demo telovaditi, kuhati zdravih obrokov, ho\u010demo le ostati v postelji. Kako se znebiti jesenske utrujenosti in zagotoviti visoko raven energije?","og_url":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/","og_site_name":"GymBeam Blog","article_published_time":"2020-12-01T09:14:00+00:00","article_modified_time":"2022-09-19T15:22:03+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije?","datePublished":"2020-12-01T09:14:00+00:00","dateModified":"2022-09-19T15:22:03+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/"},"wordCount":3285,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png","keywords":["energija","minerali","vitamini"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/","url":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/","name":"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png","datePublished":"2020-12-01T09:14:00+00:00","dateModified":"2022-09-19T15:22:03+00:00","description":"S prihodom jeseni se mnogi po\u010dutimo utrujeno. No\u010demo telovaditi, kuhati zdravih obrokov, ho\u010demo le ostati v postelji. Kako se znebiti jesenske utrujenosti in zagotoviti visoko raven energije?","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/podzimna-unava-ako-sa-zbavit-2-min.png","width":1200,"height":630,"caption":"Jak se zbavit podzimn\u00ed \u00fanavy"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kako-premagati-jesensko-utrujenost-in-imeti-cez-dan-vec-energije\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako premagati jesensko utrujenost in imeti \u010dez dan ve\u010d energije?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/311260","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=311260"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/311260\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/195848"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=311260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=311260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=311260"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=311260"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=311260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}