{"id":311877,"date":"2020-11-27T05:38:00","date_gmt":"2020-11-27T04:38:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=311877"},"modified":"2024-02-28T14:06:42","modified_gmt":"2024-02-28T13:06:42","slug":"jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/","title":{"rendered":"Jak pokona\u0107 jesienn\u0105 chandr\u0119 i mie\u0107 wi\u0119cej energii w ci\u0105gu dnia?"},"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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#Dlaczego_jestesmy_zmeczeni_jesienia\" title=\"Dlaczego jeste\u015bmy zm\u0119czeni jesieni\u0105?\">Dlaczego jeste\u015bmy zm\u0119czeni jesieni\u0105?<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#1_Krotsze_dni\" title=\"1. Kr\u00f3tsze dni\">1. Kr\u00f3tsze dni<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#2_Gorsza_pogoda\" title=\"2. Gorsza pogoda\">2. Gorsza pogoda<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#3_Zmiana_diety\" title=\"3. Zmiana diety\">3. Zmiana diety<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#4_Mniej_ruchu\" title=\"4. Mniej ruchu\">4. Mniej ruchu<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#5_Choroba_afektywna_sezonowa\" title=\"5. Choroba afektywna sezonowa\">5. Choroba afektywna sezonowa<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#9_sposobow_na_pokonanie_jesiennej_chandry\" title=\"9 sposob\u00f3w na pokonanie jesiennej chandry\">9 sposob\u00f3w na pokonanie jesiennej chandry<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#1_Skup_sie_na_diecie\" title=\"1. Skup si\u0119 na diecie\">1. Skup si\u0119 na diecie<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#2_Nie_zapominaj_o_rezimie_picia\" title=\"2. Nie zapominaj o re\u017cimie picia\">2. Nie zapominaj o re\u017cimie picia<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#3_Ruszaj_sie_regularnie\" title=\"3. Ruszaj si\u0119 regularnie\">3. Ruszaj si\u0119 regularnie<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#4_Nie_spij_za_duzo_ani_za_malo\" title=\"4. Nie \u015bpij za du\u017co, ani za ma\u0142o\">4. Nie \u015bpij za du\u017co, ani za ma\u0142o<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#5_Unikaj_alkoholu_i_papierosow\" title=\"5. Unikaj alkoholu i papieros\u00f3w\">5. Unikaj alkoholu i papieros\u00f3w<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#6_Postaraj_sie_zmniejszyc_dlugotrwaly_stres\" title=\"6. Postaraj si\u0119 zmniejszy\u0107 d\u0142ugotrwa\u0142y stres\">6. Postaraj si\u0119 zmniejszy\u0107 d\u0142ugotrwa\u0142y 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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#7_Uszczesliwiaj_sie\" title=\"7. Uszcz\u0119\u015bliwiaj si\u0119\">7. Uszcz\u0119\u015bliwiaj si\u0119<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#8_Respektuj_swoje_potrzeby\" title=\"8. Respektuj swoje potrzeby\">8. Respektuj swoje potrzeby<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#9_Suplementuj_niezbedne_witaminy_i_mineraly\" title=\"9. Suplementuj niezb\u0119dne witaminy i minera\u0142y\">9. Suplementuj niezb\u0119dne witaminy i minera\u0142y<\/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.pl\/blog\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/#Jaka_z_tego_lekcja\" title=\"Jaka z tego lekcja?\">Jaka z tego lekcja?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Latem zr\u0119cznie radzimy sobie z prac\u0105. Rano budzimy si\u0119 pe\u0142ni energii, wypocz\u0119ci i zmotywowani, aby da\u0107 z siebie wszystko w pracy lub w szkole. Energia nie opuszcza nas nawet po po\u0142udniu. Dopiero oko\u0142o \u00f3smej wieczorem zaczynamy czu\u0107 si\u0119 odrobin\u0119 zm\u0119czeni. Nadchodzi jesie\u0144 i czujemy si\u0119, jakby kto\u015b nacisn\u0105\u0142 guzik i zainicjowa\u0142 tryb snu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rano wstajesz dopiero po trzecim budziku i uznajesz to za sw\u00f3j najwi\u0119kszy wyczyn w tym dniu. W\u0142\u00f3czysz si\u0119 bezsilnie po kuchni z intencj\u0105 zrobienia sobie kawy, kt\u00f3ra by\u0107 mo\u017ce ci\u0119 uratuje. Kiedy zdajesz sobie spraw\u0119, \u017ce nawet ona nie pomaga, w\u0142\u0105czasz autopilota i dzi\u0119ki wizji popo\u0142udniowej drzemki mo\u017cesz przetrwa\u0107 prac\u0119 tego ranka. A co z treningiem po po\u0142udniu? Brzmi jak kompletne science-fiction. <\/p>\n\n\n\n<div style=\"height:20px\" 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\" data-rich-text-format-boundary=\"true\">Przyznaj: Widzisz siebie w tym opisie?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Mo\u017ce ci\u0119 uspokoi\u0107 fakt, \u017ce zdecydowanie nie jeste\u015b sam. <\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">W zwi\u0105zku z tym w dzisiejszym artykule przyjrzymy si\u0119 suplementom od\u017cywczym i sposobom, kt\u00f3re mog\u0105 pom\u00f3c ci pokona\u0107 jesienn\u0105 chandr\u0119.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Dlaczego_jestesmy_zmeczeni_jesienia\"><\/span>Dlaczego jeste\u015bmy zm\u0119czeni jesieni\u0105?<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>Istnieje kilka powod\u00f3w, dlaczego jesieni\u0105 czujemy si\u0119 bardziej zm\u0119czeni. Mo\u017ce to by\u0107 r\u00f3wnie\u017c po\u0142\u0105czenie kilku czynnik\u00f3w, kt\u00f3re zmieniaj\u0105 normalnie produktywn\u0105 osob\u0119 w zm\u0119czonego leniwca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Krotsze_dni\"><\/span>1. Kr\u00f3tsze dni<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=\"Jesienne zm\u0119czenie powodowane brakiem s\u0142o\u0144ca\" class=\"wp-image-194037\" title=\"Jesienne zm\u0119czenie powodowane brakiem s\u0142o\u0144ca\" 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>Czas, kiedy w dalszym ci\u0105gu jest jasno nawet o dziewi\u0105tej wieczorem i mo\u017cemy sp\u0119dza\u0107 wi\u0119cej czasu na zewn\u0105trz, powr\u00f3ci dopiero za kilka miesi\u0119cy. Kiedy s\u0142o\u0144ce \u015bwieci ca\u0142y dzie\u0144, nie mo\u017cemy by\u0107 w z\u0142ym humorze i sp\u0119dza\u0107 ca\u0142ego dnia pod ko\u0142dr\u0105 w \u0142\u00f3\u017cku. Ale to zmienia si\u0119 wraz z nadej\u015bciem jesieni. <\/p>\n\n\n\n<div style=\"height:20px\" 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\">Rano&nbsp;<strong>wstajesz, kiedy jest ciemno i wracasz do domu&nbsp;<\/strong>z pracy lub szko\u0142y, kiedy r\u00f3wnie\u017c jest ciemno.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nie mo\u017cna cieszy\u0107 si\u0119 tak bardzo promieniami s\u0142o\u0144ca, kt\u00f3re normalnie przyczyniaj\u0105 si\u0119 do dobrego nastroju.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Wed\u0142ug statystyki a\u017c do 40% europejczyk\u00f3w cierpi na niedob\u00f3r witaminy D i w 13% z tego ten niedob\u00f3r jest powa\u017cny.<span style=\"color: #ff6600;\"> [26]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>W takim przypadku suplementacja <strong><a href=\"https:\/\/gymbeam.pl\/witamina-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Witaminy D<\/a> mog\u0142aby pom\u00f3c<\/strong>, a przynajmniej cz\u0119\u015bciowo. Jest ona u\u017cywana do poprawiania humoru u os\u00f3b, kt\u00f3re maj\u0105 d\u0142ugotrwa\u0142e psychiczne problemy zdrowotne.<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>Mo\u017cesz dowiedzie\u0107 si\u0119 wi\u0119cej na temat Witaminy D w artykule <a href=\"https:\/\/gymbeam.pl\/blog\/witamina-d-wszystko-co-musisz-o-niej-wiedziec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Witamina D i wszystko, co musisz wiedzie\u0107 na jej temat.<\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Gorsza_pogoda\"><\/span>2. Gorsza pogoda<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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Niekt\u00f3rzy naprawd\u0119 ciesz\u0105 si\u0119 such\u0105 jesieni\u0105 lub nie mog\u0105 si\u0119 doczeka\u0107&nbsp;<strong>przyjemnego czytania ksi\u0105\u017cek przy kominku z ciep\u0142ymi skarpetkami na stopach i herbat\u0105 w d\u0142oni.<\/strong><\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Dla innych mo\u017ce to by\u0107 z drugiej strony&nbsp;<strong>m\u0119ka<\/strong>.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Zamiast zwyk\u0142ego uprawiania sport\u00f3w w towarzystwie przyjemnej pogody czeka na nich bieganie w deszczu, zima i zimny wiatr.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">W najgorszym przypadku nawet nie mog\u0105 zmusi\u0107 si\u0119 do uprawiania sportu, przez co nawiedza ich poczucie winy i jeszcze gorszy nastr\u00f3j oraz by\u0107 mo\u017ce nawet ch\u0119\u0107, aby oddali\u0107 z\u0142y humor jakimi\u015b s\u0142odyczami.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Taki sam scenariusz mo\u017ce te\u017c powt\u00f3rzy\u0107 si\u0119 nast\u0119pnego dnia.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Jesie\u0144 i zima s\u0105 w pewnym stopniu podobne do pogody wyst\u0119puj\u0105cej w krajach nordyckich, gdzie predominuj\u0105 problemy psychiczne.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">Zwi\u0105zek pomi\u0119dzy zm\u0119czeniem, z\u0142ym humorem oraz pogod\u0105 na pewno nie jest w zwi\u0105zku z tym przypadkowy.<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1124x750.jpg\" alt=\"Jesienna chandra a pogoda\" class=\"wp-image-194052\" style=\"width:843px;height:563px\" title=\"Jesienna chandra a pogoda\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131459.437-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Zmiana_diety\"><\/span>3. Zmiana diety<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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Mo\u017cesz nawet nie zdawa\u0107 sobie z tego sprawy, ale pora roku mo\u017ce mie\u0107 naprawd\u0119 du\u017cy wp\u0142yw na to, jak wygl\u0105da twoja dieta.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Cz\u0119sto w gor\u0105ce dni nie jeste\u015bmy nawet g\u0142odni.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Kiedy czujemy si\u0119 g\u0142odni, pr\u00f3bujemy pozby\u0107 si\u0119 tego g\u0142odu sa\u0142atk\u0105, kt\u00f3ra jednocze\u015bnie nas orze\u017awi, zimnymi produktami nabia\u0142owymi, lekkimi lodami na patyku lub mro\u017conymi czy sezonowymi owocami.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Po jaki posi\u0142ek si\u0119gniesz jesieni\u0105?<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Naturalnie zaczniesz szuka\u0107 cieplejszego i bogatszego jedzenia.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Na przyk\u0142ad lekka sa\u0142atka z kurczakiem mo\u017ce zosta\u0107 zamieniona na mi\u0119so z g\u0119siny, lub danie g\u0142\u00f3wne z zup\u0105 i ga\u0142k\u0105 lod\u00f3w zostaje zamienione na bu\u0142eczki na zakwasie.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">Spr\u00f3buj pami\u0119ta\u0107, jak czujesz si\u0119 po tego typu posi\u0142kach.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\">By\u0107 mo\u017ce zdasz sobie spraw\u0119, jaki mo\u017ce by\u0107 inny pow\u00f3d t\u0142umacz\u0105cy twoje zm\u0119czenie.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\">Je\u015bli zjadasz bardzo ci\u0119\u017cki lunch, prawdopodobnie nie uda ci si\u0119 unikn\u0105\u0107 popo\u0142udniowej &#8220;\u015bpi\u0105czki&#8221;.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Mniej_ruchu\"><\/span>4. Mniej ruchu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"Sporty podczas jesieni\" class=\"wp-image-192933\" style=\"width:843px;height:562px\" title=\"Sporty podczas jesieni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Sucha pora roku zach\u0119ca nas do pozostawiania w domu z rodzin\u0105.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli masz aplikacj\u0119 na telefonie mierz\u0105c\u0105 ilo\u015b\u0107 krok\u00f3w lub smart watch, b\u0105d\u017a pewien sprawdzi\u0107,&nbsp;<strong>ile krok\u00f3w stawiasz latem, a ile jesieni\u0105<\/strong>.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Jeste\u015b zaskoczony?<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Kiedy na dworze jest ciep\u0142o, nie jest dla ciebie problemem p\u00f3j\u015bcie do sklepu o \u00f3smej wieczorem.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Teraz?<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Pr\u0119dzej wsi\u0105dziesz w samoch\u00f3d, ni\u017c b\u0119dziesz b\u0142\u0105ka\u0107 si\u0119 gdzie\u015b w zimie i ciemno\u015bci.<\/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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">By\u0107 mo\u017ce zauwa\u017casz te\u017c r\u00f3\u017cnic\u0119 w aktywno\u015bciach sporotwych.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ile rzeczy robi\u0142e\u015b, kiedy centra sporotwe by\u0142y otwarte i \u015bwieci\u0142o s\u0142o\u0144ce, a ile robisz, teraz kiedy&nbsp;<strong>si\u0142ownie s\u0105 pozamykane i na dworze wcale nie jest s\u0142onecznie?<\/strong><\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Wi\u0119kszo\u015b\u0107 z nas do\u015bwiadczy\u0142a przynajmniej ma\u0142ego spadku aktywno\u015bci.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Choroba_afektywna_sezonowa\"><\/span>5. Choroba afektywna sezonowa<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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Jednak\u017ce uczucie zm\u0119czenia mo\u017ce wywodzi\u0107 si\u0119 r\u00f3wnie\u017c z du\u017co powa\u017cniejszego powodu, czyli takiego jak na przyk\u0142ad z\u0142e zwyczaje \u017cywieniowe lub zmniejszona aktywno\u015b\u0107.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Jest to&nbsp;<strong>&#8220;choroba afektywna sezonowa&#8221;,<\/strong>&nbsp;kt\u00f3ra zalicza si\u0119 do&nbsp;<strong>zaburze\u0144 depresyjnych.<\/strong><\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Jest ona r\u00f3wnie\u017c zwi\u0105zana z brakiem s\u0142o\u0144ca.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Jednak\u017ce ta choroba wp\u0142ywa r\u00f3wnie\u017c na poziomy hormon\u00f3w i ostatecznie mo\u017ce prowadzi\u0107 do ci\u0119\u017ckiej depresji i uczucia niepokoju.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Jak wspominali\u015bmy powy\u017cej, cz\u0119sto wyst\u0119puje w krajach nordyckich, gdzie jest niedob\u00f3r s\u0142o\u0144ca.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Podczas jesieni i zimy jednak\u017ce nie daj\u0105 rady jej unikn\u0105\u0107 nawet osoby z Europy \u015arodkowej.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">Je\u015bli czujesz, \u017ce mo\u017ce ona wp\u0142ywa\u0107 r\u00f3wnie\u017c na ciebie, zalecane jest poszukanie pomocy medycznej.<\/span> <span class=\"tadv-color\" 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\"><span class=\"ez-toc-section\" id=\"9_sposobow_na_pokonanie_jesiennej_chandry\"><\/span>9 sposob\u00f3w na pokonanie jesiennej chandry<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>Skoro ju\u017c wymienili\u015bmy najbardziej powszechne powody jesiennej chandry,&nbsp;<strong>w ko\u0144cu mo\u017cemy zabra\u0107 si\u0119 za walk\u0119 z ni\u0105!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Skup_sie_na_diecie\"><\/span>1. Skup si\u0119 na diecie<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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Je\u015bli wlejesz s\u0142abej jako\u015bci paliwo do twojego samochodu, nie b\u0119dzie on je\u017adzi\u0142 tak, jak powinien.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nasz organizm dzia\u0142a podobnie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Kiedy karmimy go fast foodami oraz przetworzonym i ci\u0119\u017ckim jedzeniem, nie mo\u017cemy oczekiwa\u0107, \u017ce b\u0119dzie pe\u0142en energii.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Nawet tw\u00f3j organizm nie b\u0119dzie funkcjonowa\u0142 poprawnie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Je\u015bli czujesz si\u0119 zm\u0119czony jesieni\u0105, dieta jest czynnikiem, od kt\u00f3rego powiniene\u015b zacz\u0105\u0107.<\/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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Zm\u0119czenie naprawd\u0119 mo\u017ce nam przeszkadza\u0107 w ci\u0105gu dnia.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli jest to r\u00f3wnie\u017c tw\u00f3j problem, <strong>nie zalecamy przej\u015bcia na diet\u0119 <\/strong>i deficytu kalorycznego.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">M\u00f3g\u0142by one jeszcze bardziej zwi\u0119kszy\u0107 uczucie zm\u0119czenia.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\"><strong>Zr\u00f3wnowa\u017cony bilans kaloryczny<\/strong> by\u0142by idealny.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Oznacza to, \u017ce ani nie b\u0119dziesz traci\u0107 na wadze, ani przybiera\u0107.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Jest to po prostu <strong>lekki nadmiar kaloryczny<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">Je\u015bli nie chcesz wykonywa\u0107 kalkulacji kalorii, zacznij od kierowania si\u0119 zdrowym rozs\u0105dkiem.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\">Prawdopodobnie wiesz, kt\u00f3re produkty spo\u017cywcze s\u0105 zdrowsz\u0105 alternatyw\u0105.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/unnamed-2020-03-30T131524.315-1124x749.jpg\" alt=\"Jesienna dieta\" class=\"wp-image-194065\" style=\"width:843px;height:562px\" title=\"Jesienna 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Spr\u00f3buj skupi\u0107 si\u0119 na prostych zasadach zdrowego od\u017cywiania:<\/span><\/span><\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><span class=\"VIiyi\" lang=\"en\"><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Zacznij je\u015b\u0107, kiedy odczuwasz lekki g\u0142\u00f3d i przesta\u0144, kiedy jeste\u015b w 80-90% pe\u0142en.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli jeste\u015b ju\u017c pe\u0142en, nie powiniene\u015b zjada\u0107 ca\u0142ej porcji.<\/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\">Postaraj si\u0119 je\u015b\u0107 <strong>3 g\u0142\u00f3wne posi\u0142ki<\/strong> dziennie (\u015bniadanie, lunch, kolacj\u0119) i suplementuj je <strong>1-3 przek\u0105skami.<\/strong><\/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\">Upewnij si\u0119, \u017ce masz <strong>\u017ar\u00f3d\u0142o bia\u0142ka <\/strong>w ka\u017cdym posi\u0142ku, takie jak na przyk\u0142ad produkty nabia\u0142owe, mi\u0119so, ro\u015blinne zamienniki mi\u0119sa i tym podobne.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Mo\u017cesz przeczyta\u0107 wi\u0119cej na temat ro\u015blinnych \u017ar\u00f3de\u0142 bia\u0142ka w artykule:<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/blog\/20-produktow-spozywczych-przy-pomocy-ktorych-z-latwoscia-mozesz-zwiekszyc-udzial-bialek-w-swojej-diecie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> 20 produkt\u00f3w spo\u017cywczych, kt\u00f3rych mo\u017cesz u\u017cy\u0107, \u017ceby zwi\u0119kszy\u0107 proporcj\u0119 bia\u0142ka w swojej diecie.<\/a><\/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\">Nie zapominaj o <strong>w\u0119glowodanach z\u0142o\u017conych<\/strong> (na przyk\u0142ad pe\u0142nozbo\u017cowe dodatki do da\u0144 g\u0142\u00f3wnych) i zdrowych t\u0142uszczach (na przyk\u0142ad <a href=\"https:\/\/gymbeam.pl\/orzechy-i-nasiona\" class=\"ek-link\">orzechach<\/a>, oliwie z pierwszego t\u0142oczenia, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.pl\/omega-3-kwasy-tluszczowe\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kwasach t\u0142uszczowych omega-3<\/a>).<\/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\"><strong>Regularnie spo\u017cywaj owoce i warzywa<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Powiniene\u015b je\u015b\u0107 400 g warzyw i 200 g owoc\u00f3w dziennie.<\/span><\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Nie_zapominaj_o_rezimie_picia\"><\/span>2. Nie zapominaj o re\u017cimie picia<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\u017cim picia\" class=\"wp-image-194096\" title=\"Re\u017cim picia\" 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><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">R\u00f3wnie wa\u017cnym czynnikiem wp\u0142ywaj\u0105cym na zm\u0119czenie jest&nbsp;<strong>re\u017cim picia<\/strong>.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Powinni\u015bmy wypija\u0107&nbsp;<strong>30-45 ml na kilogram masy cia\u0142a<\/strong>&nbsp;dziennie.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">W praktyce oznacza to, \u017ce 60-kilogramowa kobieta powinna wypija\u0107 1.8 &#8211; 2.7 l, a 80-kilogramowy m\u0119\u017cczyzna 2.4 &#8211; 3.6 l.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Jednak\u017ce jest to absolutne minimum.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Zapotrzebowanie na wod\u0119 zwi\u0119ksza si\u0119 wraz z na przyk\u0142ad uprawianiem sportu, kiedy powinni\u015bmy przynajmniej uzupe\u0142ni\u0107 ilo\u015b\u0107 p\u0142yn\u00f3w, kt\u00f3re stracili\u015bmy poc\u0105c si\u0119.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Tw\u00f3j re\u017cim picia powinien opiera\u0107 si\u0119 przede wszystkim na wodzie z kranu lub nies\u0142odzonej wodzie mineralnej.<\/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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Je\u015bli czujesz, \u017ce w twoim przypadku nierealne jest wypicie takiej ilo\u015bci, nie rozpaczaj.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>Woda z po\u017cywienia jest r\u00f3wnie\u017c uwzgl\u0119dniona&nbsp;<\/strong>w spo\u017cyciu p\u0142yn\u00f3w.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Czy wiedzia\u0142e\u015b na przyk\u0142ad, \u017ce truskawki, arbuz lub ugotowana <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/dynia\/\" class=\"ek-link\">dynia <\/a>w 90-99% sk\u0142adaj\u0105 si\u0119 z wody?<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Dzi\u0119ki tym produktom spo\u017cywczym spo\u017cycie p\u0142yn\u00f3w b\u0119dzie dla ciebie du\u017co prostsze.<\/span> <span style=\"color: #ff6600;\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli nie przyk\u0142adasz uwagi do re\u017cimu picia, opr\u00f3cz&nbsp;<strong>zm\u0119czenia<\/strong>&nbsp;mo\u017cesz r\u00f3wnie\u017c cierpie\u0107 z powodu&nbsp;<strong>zawrot\u00f3w g\u0142owy, og\u00f3lnego os\u0142abienia, p\u0119kaj\u0105cych ust, problem\u00f3w z nerkami, upo\u015bledzenia pracy serca, niestrawno\u015bci i wielu innych problem\u00f3w.<\/strong> <span class=\"tadv-color\" 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>&nbsp;<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Ruszaj_sie_regularnie\"><\/span>3. Ruszaj si\u0119 regularnie<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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">\u0106wiczenie og\u00f3lnie&nbsp;<strong>bez w\u0105tpienia ma pozytywny wp\u0142yw&nbsp;<\/strong>na zdrowie.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Poprawia og\u00f3lne zdrowie, sen,&nbsp;<strong>pomaga zredukowa\u0107 wag\u0119<\/strong>, poprawia funkcje poznawcze i ma nawet&nbsp;<strong>pozytywny wp\u0142yw na og\u00f3lne odczuwanie zm\u0119czenia.<\/strong><\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ka\u017cda osoba powinna&nbsp;<strong>w\u0142\u0105czy\u0107 150 minut aktywno\u015bci o \u015bredniej intensywno\u015bci lub 74 minuty wysoce intensywnej aktywno\u015bci do swojego tygodnia.<\/strong><\/span><\/p>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Na pocz\u0105tek zalecane jest w\u0142\u0105czenie regularnej aktywno\u015bci&nbsp;<strong>minimum 3 razy w tygodniu,<\/strong>&nbsp;aby stworzy\u0107 pewien zwyczaj.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Nie odk\u0142adaj jej na p\u00f3\u017aniej, nawet je\u015bli w danym momencie nie masz ochoty \u0107wiczy\u0107.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Twoj\u0105 nagrod\u0105 b\u0119dzie przyp\u0142yw endorfin, kt\u00f3re przyt\u0142ocz\u0105 ci\u0119 uczuciem szcz\u0119\u015bcia.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Po czasie zdasz sobie spraw\u0119, \u017ce nawet kiedy jeste\u015b zm\u0119czony, b\u0119dziesz&nbsp;<strong>wyczekiwa\u0107 sportu, kt\u00f3ry wprawi ci\u0119 w dobry nastr\u00f3j i przepe\u0142ni \u015bwie\u017c\u0105 energi\u0105,<\/strong>&nbsp;dzi\u0119ki kt\u00f3rej b\u0119dziesz w stanie lepiej sobie radzi\u0107 z codziennymi wyzwaniami.<\/span><\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Nie_spij_za_duzo_ani_za_malo\"><\/span>4. Nie \u015bpij za du\u017co, ani za ma\u0142o<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=\"Sen a zm\u0119czenie\" class=\"wp-image-194117\" title=\"Sen a jesienna chandra\" 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><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Podczas snu <strong>odpoczywamy i regenerujemy si\u0119 na kolejne dni<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Jednak opr\u00f3cz tego jednocze\u015bnie w organizmie zachodzi wiele proces\u00f3w, kt\u00f3re maj\u0105 ogromny wp\u0142yw na ludzkie zdrowie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Je\u015bli nie jeste\u015b profesjonalnym sportowcem, <strong>najlepiej by\u0142oby, gdyby\u015b spa\u0142 7-9 godzin<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Wed\u0142ug bada\u0144 osoby, kt\u00f3re \u015bpi\u0105 zbyt ma\u0142o lub zbyt du\u017co s\u0105 w grupie zwi\u0119kszonego ryzyka wyst\u0105pienia problem\u00f3w zdrowotnych i konieczno\u015bci szukania pomocy medycznej.<\/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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Wi\u0119c je\u015bli planowa\u0142e\u015b spa\u0107 tak d\u0142ugo, jak to mo\u017cliwe, aby zrobi\u0107 to co najlepsze dla twojego zdrowia, prawdopodobnie ci\u0119 rozczarujemy, ale nie b\u0119dzie to zbyt efektywne.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli \u015bpisz zbyt du\u017co, mo\u017cesz&nbsp;<strong>czu\u0107 ten sam dyskomfort, kt\u00f3ry odczuwasz, kiedy masz niewystarczaj\u0105co snu<\/strong> (zm\u0119czenie, apatia, uczucie lekkiego kaca)<\/span>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Unikaj_alkoholu_i_papierosow\"><\/span>5. Unikaj alkoholu i papieros\u00f3w<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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Spo\u017cywanie alkoholu jest \u015bci\u015ble zwi\u0105zane z poprzednim punktem &#8211; jako\u015bci\u0105 snu, na kt\u00f3r\u0105 wp\u0142ywa ono negatywnie.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ponadto je\u015bli dogodzisz sobie alkoholowymi przyjemno\u015bciami, cz\u0119\u015bciej zdarzy si\u0119, \u017ce&nbsp;<strong>b\u0119dziesz musia\u0142 chodzi\u0107 w nocy do toalety przez moczop\u0119dne dzia\u0142anie alkoholu<\/strong>, kt\u00f3re r\u00f3wnie\u017c zaburzy tw\u00f3j sen.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Po hucznej imprezie w najlepszym wypadku obudzisz si\u0119 nast\u0119pnego dnia<strong>&nbsp;tylko zm\u0119czony,<\/strong> a w najgorszym przypadku towarzyszy\u0107 b\u0119dzie ci nieprzyjemny kac<\/span>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby unikn\u0105\u0107 tych negatywnych konsekwencji, trzymaj si\u0119&nbsp;<strong>maksymalnej rekomendowanej ilo\u015b\u0107 spo\u017cywania alkoholu:<\/strong><\/p>\n\n\n\n<p><strong>Kobiety &#8211; 10 gram\u00f3w alkoholu:<\/strong>&nbsp;125 ml wina, 0,3 l piwa lub 40 ml mocnego alkoholu<\/p>\n\n\n\n<p><strong>M\u0119\u017cczy\u017ani &#8211; 20 gram\u00f3w alkoholu:<\/strong>&nbsp;250 ml wina, 0,5 l piwa lub 60 ml mocnego alkoholu<\/p>\n\n\n\n<div style=\"height:20px\" 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\">Palenie zdecydowanie nie b\u0119dzie mia\u0142o dobrego wp\u0142ywu na zm\u0119czenie.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli palacz m\u00f3wi ci, \u017ce musi zapali\u0107 papierosa, aby si\u0119 od\u015bwie\u017cy\u0107, prawdopodobnie nie b\u0119dzie to papieros, kt\u00f3ry dostarczy mu energii, tylko&nbsp;<strong>\u015bwie\u017ce powietrze i kr\u00f3tka przerwa od pracy,<\/strong>&nbsp;kt\u00f3rymi mo\u017ce si\u0119 uraczy\u0107 r\u00f3wnie\u017c niepal\u0105ca osoba.<\/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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">W d\u0142u\u017cszej perspektywie przez papierosy do naszego organizmu trafiaj\u0105 toksyny, kt\u00f3re&nbsp;<strong>maj\u0105 negatywny wp\u0142yw na uk\u0142ad odporno\u015bciowy.<\/strong><\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Jednocze\u015bnie palenie ma r\u00f3wnie\u017c negatywny wp\u0142yw na zm\u0119czenie i powoduje spadek wydajno\u015bci fizycznej u sportowc\u00f3w, czego ci zdecydowanie nie chc\u0105.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Nie zarekomendujemy \u017cadnej ilo\u015bci papieros\u00f3w.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Im mniej palisz, tym lepiej dla ciebie.<\/span>&nbsp;N<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">ajlepszym pomys\u0142em by\u0142oby ca\u0142kowite&nbsp;<strong>zako\u0144czenie<\/strong> tego z\u0142ego nawyku<\/span>.&nbsp; <span class=\"tadv-color\" 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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Postaraj_sie_zmniejszyc_dlugotrwaly_stres\"><\/span>6. Postaraj si\u0119 zmniejszy\u0107 d\u0142ugotrwa\u0142y 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=\"\u017byj chwil\u0105 dzi\u0119ki metodzie mindfulnessu\" class=\"wp-image-194130\" title=\"\u017byj chwil\u0105 dzi\u0119ki metodzie mindfulnessu\" 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><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">W \u017cyciu napotykamy dwa rodzaje stresu &#8211; ostry i przewlek\u0142y.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">W kwestii zm\u0119czenia g\u0142\u00f3wnie interesuje nas negatywny wp\u0142yw tego drugiego, czyli stresu chronicznego.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Jest to rodzaj stresu, kt\u00f3ry odczuwamy, kiedy <strong>przez d\u0142ugi czas podlegamy silnej presji, co ma negatywny wp\u0142yw na nasz organizm, na przyk\u0142ad poprzez zwi\u0119kszanie zm\u0119czenia. <\/strong><\/span>&nbsp;<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><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Istnieje wiele sposob\u00f3w, dzi\u0119ki kt\u00f3rym mo\u017cemy zredukowa\u0107 stres, r\u00f3\u017cni\u0105 si\u0119 one w zale\u017cno\u015bci od przyczyny.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli czujesz, \u017ce zadania spadaj\u0105 na ciebie w pracy jedno za drugim, co powoduje stres, rozwi\u0105zaniem mo\u017ce by\u0107&nbsp;<strong>lepsza organizacja dnia,<\/strong>&nbsp;kt\u00f3ra zapewni swojego rodzaju pewno\u015b\u0107 w twoim \u017cyciu.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Poprzez planowanie co i kiedy zrobisz, zyskasz pogl\u0105d i ponadto by\u0107 mo\u017ce zaczniesz by\u0107 wewn\u0119trznie usatysfakcjonowany uczuciem wewn\u0119trznego spe\u0142nienia, kt\u00f3re uda ci si\u0119 osi\u0105gn\u0105\u0107.<\/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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Jednak\u017ce je\u015bli stresuj\u0105 ci\u0119 inne sytuacje, takie jak z\u0142a sytuacja rodzinna, bie\u017c\u0105ca pandemia i inne,&nbsp;<strong>tak zwane<\/strong><\/span><strong>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">metody mindfulnessu mog\u0105 by\u0107 w stanie ci pom\u00f3c.<\/span><\/strong>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Pomi\u0119dzy innymi jest to metoda psychoterapeutyczna, kt\u00f3ra pomaga&nbsp;<strong>redukowa\u0107 stres i zm\u0119czenie.<\/strong><\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Jak zastosowa\u0107 t\u0119 metod\u0119?<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">M\u00f3wi\u0105c prosto, wszystko to opiera si\u0119 na twojej zdolno\u015bci&nbsp;<strong>stania si\u0119 \u015bwiadomym obecnej chwili.<\/strong><\/span><\/p>\n<\/div>\n<\/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\">Na pocz\u0105tek najpro\u015bciej jest zastosowa\u0107 t\u0119 metod\u0119 w twoim w\u0142asnym domu.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Usi\u0105d\u017a wygodnie i skup si\u0119 na swoim oddechu.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Uspok\u00f3j si\u0119 i&nbsp;<strong>postaraj si\u0119 o niczym nie my\u015ble\u0107<\/strong>.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Je\u015bli nie potrafisz si\u0119 skoncentrowa\u0107 wy\u0142\u0105cznie na twoim oddechu, spr\u00f3buj liczy\u0107 wdechy i wydechy.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Na pewno pojawi\u0105 si\u0119 niechciane my\u015bli.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Zawsze konieczne jest zdanie sobie sprawy, \u017ce o czym\u015b si\u0119 my\u015bli, aby&nbsp;<strong>odepchn\u0105\u0107 od siebie t\u0119 my\u015bl i ponownie skupi\u0107 si\u0119 na swoim oddechu.<\/strong><\/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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">W ten spos\u00f3b nauczysz si\u0119 \u017cy\u0107 tera\u017aniejszo\u015bci\u0105 podczas wykonywania wszystkich aktywno\u015bci.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli co\u015b robisz, zawsze staraj si\u0119 skupi\u0107 tylko na tej jednej rzeczy &#8211; mo\u017ce to by\u0107 bieganie, jedzenie lub mycie naczy\u0144.<\/span>&nbsp;<strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Odbieraj t\u0119 aktywno\u015b\u0107 wszystkimi swoimi zmys\u0142ami.<\/span><\/strong>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Jako rezultat pozb\u0119dziesz si\u0119 negatywnych my\u015bli w danym momencie i nauczysz si\u0119 je kontrolowa\u0107, aby to one przesta\u0142y kontrolowa\u0107 ciebie.<\/span><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Uszczesliwiaj_sie\"><\/span>7. Uszcz\u0119\u015bliwiaj si\u0119<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=\"Popraw sw\u00f3j nastr\u00f3j\" class=\"wp-image-195813\" title=\"Popraw sw\u00f3j nastr\u00f3j\" 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><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Na pewno znajome jest ci to uczucie, kiedy ca\u0142y dzie\u0144 nie czujesz si\u0119, jakby\u015b by\u0142 we w\u0142asnej sk\u00f3rze, nic nie chce ci si\u0119 robi\u0107, czujesz si\u0119 jak zbity pies i nagle zdarza si\u0119 co\u015b, co ci\u0119 uszcz\u0119\u015bliwia?<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Tw\u00f3j dzie\u0144 obraca si\u0119 o 180 stopni w przeci\u0105gu sekundy i nagle czujesz si\u0119 pe\u0142en energii.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">W\u0142a\u015bnie w ten spos\u00f3b musisz szuka\u0107 podobnych uciech.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Nie ma nic z\u0142ego w uszcz\u0119\u015bliwianiu samego siebie i istnieje wiele opcji, jak to zrobi\u0107.<\/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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Mo\u017cesz kupi\u0107 <a href=\"https:\/\/gymbeam.pl\/odziez-fitness\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0142adnie ubranie<\/a>, <a href=\"https:\/\/gymbeam.pl\/przekaski-bialkowe\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrow\u0105 s\u0142odycz<\/a>, przeczyta\u0107 ksi\u0105\u017ck\u0119, pobawi\u0107 si\u0119 z psem, pos\u0142ucha\u0107 podcastu, zam\u00f3wi\u0107 kolacj\u0119, zamiast j\u0105 gotowa\u0107, zaplanowa\u0107 wiecz\u00f3r gier planszowych ze swoj\u0105 rodzin\u0105 i tak dalej.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Zobaczysz, \u017ce nawet dzi\u0119ki ma\u0142ej rzeczy tw\u00f3j dzie\u0144 mo\u017ce sta\u0107 si\u0119 lepszy.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Respektuj_swoje_potrzeby\"><\/span>8. Respektuj swoje potrzeby<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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Czy trzymasz si\u0119 wszystkich zasad, kt\u00f3re powinny pomaga\u0107 redukowa\u0107 zm\u0119czenie, a mimo to ono i tak ci\u0119 dopada,&nbsp;<strong>wp\u0142ywaj\u0105c na ciebie w ka\u017cdy mo\u017cliwy spos\u00f3b<\/strong>?<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Zaakceptuj sytuacj\u0119 tak\u0105, jaka jest.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Ka\u017cdy dzie\u0144 to nie 100%, tak jak i<strong>&nbsp;ty nie mo\u017cesz funkcjonowa\u0107 na maksa ka\u017cdego dnia<\/strong>.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Je\u015bli obudzisz si\u0119 rano i czujesz, \u017ce to nie b\u0119dzie tw\u00f3j dzie\u0144, nie wi\u0144 si\u0119.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Daj z siebie wszystko, aby ten dzie\u0144 by\u0142 tak przyjemny, jak to mo\u017cliwe pomimo zm\u0119czenia i nie przesadzaj.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\"><strong>Normalne jest, \u017ce czasem prze\u0142o\u017cy si\u0119 trening, zrobi drzemk\u0119 po lunchu lub poprzeci\u0105ga na kanapie i obejrzy telewizj\u0119, zamiast sprz\u0105ta\u0107<\/strong>.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"6\">Je\u015bli nie dzieje si\u0119 tak ka\u017cdego dnia, nie musisz mie\u0107 \u017cadnych wyrzut\u00f3w sumienia.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\">Zobaczysz, \u017ce je\u015bli raz na jaki\u015b czas pozwolisz sobie na &#8220;nic nierobienie&#8221;, b\u0119dziesz bardziej ch\u0119tny podejmowa\u0107 nowe wyzwania podczas kolejnego dnia.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Suplementuj_niezbedne_witaminy_i_mineraly\"><\/span>9. Suplementuj niezb\u0119dne witaminy i minera\u0142y<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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Jesieni\u0105 za zm\u0119czeniem mo\u017ce si\u0119 r\u00f3wnie\u017c kry\u0107 <strong>niedob\u00f3r witamin lub minera\u0142\u00f3w w organizmie<\/strong>, co mo\u017ce powodowa\u0107 dyskomfort.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli nie mo\u017cesz zapewni\u0107 ich swojemu organizmowi zr\u00f3\u017cnicowan\u0105 diet\u0105, mo\u017cesz pos\u0142u\u017cy\u0107 si\u0119 r\u00f3wnie\u017c pomoc\u0105 <strong>suplement\u00f3w od\u017cywczych<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">W kolejnej cz\u0119\u015bci artyku\u0142u nauczysz si\u0119, kt\u00f3re witaminy i minera\u0142y s\u0105 kluczowe w kwestii zm\u0119czenia.<\/span><\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Adaptogeny<\/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=\"Adaptogeny dla lepszego nastroju\" class=\"wp-image-194161\" title=\"Adaptogeny dla lepszego nastroju\" 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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Adaptogeny to substancje, kt\u00f3re pomagaj\u0105 naszemu organizmowi <strong>lepiej radzi\u0107 sobie z fizycznym i psychicznym stresem, redukuj\u0105 zm\u0119czenie oraz uczucie niepokoju.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Zalecamy <a href=\"https:\/\/gymbeam.pl\/ashwagandha-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ashwagandh\u0119<\/strong> <\/a>jako przyk\u0142ad.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Jej dzia\u0142anie zosta\u0142o przebadane na przyk\u0142ad w odniesieniu do snu.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Naukowcy odkryli, \u017ce po o\u015bmiu tygodniach stosowania Ashwagandhy osoby, kt\u00f3re cierpia\u0142y na insomni\u0119, do\u015bwiadczy\u0142y skr\u00f3cenia czasu zasypiania, popraw\u0119 jako\u015bci snu oraz zmniejszenie uczucia zm\u0119czenia po przebudzeniu si\u0119<\/span>. <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\">\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\">Rekomendowana dzienna dawka Ashwagandhy:<\/strong> 300 &#8211; 500 mg dziennie. <\/span><\/span><span style=\"color: #ff6600; text-align: inherit;\">[19]&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Podobnego dzia\u0142ania mo\u017cna oczekiwa\u0107 od \u017ce\u0144-szenia lub niepozornego zio\u0142a nazywanego <strong>R\u00f3\u017ca\u0144cem G\u00f3rskim<\/strong>.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Jest on w stanie w znacz\u0105cym stopniu zmniejszy\u0107 zm\u0119czenie i ponadto redukuje mo\u017cliwe wypalenie powodowane d\u0142ugotrwa\u0142ym stresem.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Witamina 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=\"Niedob\u00f3r witaminy D jesieni\u0105\" class=\"wp-image-195857\" title=\"Niedob\u00f3r witaminy D jesieni\u0105\" 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><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Niedob\u00f3r witaminy D jest r\u00f3wnie\u017c zwi\u0105zany z innymi negatywnymi efektami poza samym zm\u0119czeniem.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ponadto&nbsp;<strong>niski poziom witaminy D mo\u017ce by\u0107 r\u00f3wnie\u017c zwi\u0105zany z chorobami serca i przyczynia\u0107 si\u0119 do osteoporozy, nowotworu, astmy lub innych chor\u00f3b immunologicznych.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:73px\" 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\">Powiniene\u015b si\u0119 skupi\u0107 na jej spo\u017cywaniu przede wszystkim jesieni\u0105 i zim\u0105.<\/span>&nbsp;Witamin\u0119 D m<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">o\u017cemy wytwarza\u0107, przebywaj\u0105c na s\u0142o\u0144cu, szczeg\u00f3lnie z promieni UVB, kt\u00f3re padaj\u0105 na sk\u00f3r\u0119.&nbsp;<\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Jednak\u017ce podczas tych p\u00f3r roku nie mo\u017cemy si\u0119 nimi zanadto cieszy\u0107.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">\u017bycie &#8220;w zamkni\u0119ciu&#8221;, kt\u00f3re prowadzimy, r\u00f3wnie\u017c nie pomaga. Wi\u0119kszo\u015b\u0107 czasu sp\u0119dzamy w pomieszczeniach, oboj\u0119tnie czy w pracy,<\/span><\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\"> czy w domu, wi\u0119c zalecana jest suplementacja witaminy D innymi sposobami. <span style=\"color: #ff6600;\">[1]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:60px\" 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\"><strong>Rekomendowana dzienna dawka witaminy D:<\/strong>&nbsp;20 \u03bcg dziennie.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Jednak\u017ce jej zapotrzebowanie mo\u017ce by\u0107 wi\u0119ksze<\/span>.&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=\"wp-block-heading is-style-default\">Magnez<\/h3>\n\n\n\n<div style=\"height:20px\" 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\"><span><a href=\"https:\/\/gymbeam.pl\/magnez\" class=\"ek-link\">Magnez<\/a><\/span> to minera\u0142, kt\u00f3rego niedob\u00f3r ma <strong>bezpo\u015bredni wp\u0142yw na zm\u0119czenie, b\u00f3le g\u0142owy, zaburzenia snu, skurcze, nerwowo\u015b\u0107 oraz uczucie niepokoju.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Wiele bada\u0144 wskazuje na fakt, \u017ce du\u017ca cz\u0119\u015b\u0107 spo\u0142ecze\u0144stwa cierpi na niedob\u00f3r magnezu.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Mo\u017ce to by\u0107 powodowane zwi\u0119kszonym spo\u017cyciem alkoholu, <a href=\"https:\/\/gymbeam.pl\/kofeina\" class=\"ek-link\">kofeiny<\/a>, p\u00f3\u0142produkt\u00f3w jak i r\u00f3wnie\u017c cz\u0119stszym wyst\u0119powaniem stresuj\u0105cych sytuacji<\/span>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[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\">\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\">Rekomendowana dzienna dawka magnezu:<\/strong> 300 &#8211; 400 mg <\/span><\/span><span style=\"color: #ff6600; text-align: inherit;\">[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\">Witaminy B<\/h3>\n\n\n\n<div style=\"height:20px\" 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\"><a href=\"https:\/\/gymbeam.pl\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Witaminy B<\/a> wp\u0142ywaj\u0105 na wiele proces\u00f3w w organizmie.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">W szczeg\u00f3lno\u015bci <strong>witaminy B2, B6 i B12 maj\u0105 znacz\u0105cy wp\u0142yw na zmniejszanie zm\u0119czenia i wyczerpania.<\/strong><\/span> Kobiety mog\u0105 by\u0107 szczeg\u00f3lnie<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">&nbsp;zainteresowane znacz\u0105cym wp\u0142ywem, jaki te witaminy maj\u0105 na <strong>stan w\u0142os\u00f3w <\/strong>i ich utrat\u0119.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Niedob\u00f3r witamin B jest bardzo cz\u0119stym problemem u wegan, kt\u00f3rzy nie zwracaj\u0105 uwagi na optymaln\u0105 kompozycj\u0119 swojej diety lub suplement\u00f3w, poniewa\u017c g\u0142\u00f3wnymi \u017ar\u00f3d\u0142ami tych witamin s\u0105 na przyk\u0142ad mi\u0119so i produkty nabia\u0142owe.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017cesz przeczyta\u0107 na temat witamin, kt\u00f3re maj\u0105 pozytywny wp\u0142yw na stan w\u0142os\u00f3w w artykule <a href=\"https:\/\/gymbeam.pl\/blog\/jak-poprawic-stan-wlosow-i-ktore-witaminy-najlepiej-sie-do-tego-sprawdza\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jak poprawi\u0107 stan w\u0142os\u00f3w i kt\u00f3re witaminy s\u0105 dla w\u0142os\u00f3w najlepsze?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Rekomendowana dzienna dawka witaminy B2: 1.4 mg <\/span><\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[30]<\/span><\/li>\n\n\n\n<li><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Rekomendowana dzienna dawka witaminy B6: 1.4 &#8211; 1.6 mg <\/span><\/span><\/strong><span style=\"color: #ff6600; text-align: inherit;\">[31]<\/span><\/li>\n\n\n\n<li><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Rekomendowana dzienna dawka witaminy B12: 4 &#8211; 5.5 \u03bcg <\/span><\/span><\/strong><span style=\"color: #ff6600; text-align: inherit;\">[32]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1124x749.jpeg\" alt=\"Wp\u0142yw witamin B na zm\u0119czenie\" class=\"wp-image-194192\" style=\"width:843px;height:562px\" title=\"Wp\u0142yw witamin B na zm\u0119czenie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/MG_6251-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Witamina C<\/h3>\n\n\n\n<div style=\"height:20px\" 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\">Kolejn\u0105 witamin\u0105 z listy substancji, kt\u00f3re maj\u0105 <strong>wp\u0142yw na zm\u0119czenie, jest <a href=\"https:\/\/gymbeam.pl\/witamina-c-1000-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">witamina C<\/a><\/strong>. Jej skuteczno\u015b\u0107 zosta\u0142a potwierdzona na przyk\u0142ad badaniem klinicznym, kt\u00f3re wykaza\u0142o statystycznie znacz\u0105ce r\u00f3\u017cnice pomi\u0119dzy pracownikami biurowymi, kt\u00f3rzy otrzymywali witamin\u0119 C do\u017cylnie i tymi, kt\u00f3rzy jej nie otrzymywali.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>Redukcja zm\u0119czenia po przyswojeniu witaminy C <\/strong>zosta\u0142a odnotowana dwie godziny po podaniu i trwa\u0142a przez jeden pe\u0142en dzie\u0144<\/span>. <span style=\"color: #ff6600;\" class=\"tadv-color\">[23]<\/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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\" data-rich-text-format-boundary=\"true\">Ponadto witamina C jest \u015bwietnym antyoksydantem, kt\u00f3ry chroni kom\u00f3rki przed wolnymi rodnikami i przedwczesnym starzeniem.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Jest ona r\u00f3wnie\u017c partnerem \u017celaza, poniewa\u017c pomaga mu si\u0119 przyswaja\u0107.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Je\u015bli chodzi o suplementy od\u017cywcze dobrze jest w zwi\u0105zku z tym <strong>przyjmowa\u0107 oba te suplementy jednocze\u015bnie<\/strong>, lub spo\u017cywa\u0107 \u017ar\u00f3d\u0142a \u017celaza (mi\u0119so) razem ze \u017ar\u00f3d\u0142ami witaminy C (papryka).<\/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><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\">Rekomendowana dzienna dawka witaminy C:<\/strong> 80 &#8211; 125 mg <\/span><\/span><span style=\"color: #ff6600; text-align: inherit;\">[17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u017belazo<\/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=\"Bia\u0142ko Serwatkowe Yum Yum\" class=\"wp-image-194403\" title=\"Bia\u0142ko Serwatkowe Yum Yum\" 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><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><a href=\"https:\/\/gymbeam.pl\/zelazo-gymbeam.html\" class=\"ek-link\">\u017b<\/a><a href=\"https:\/\/gymbeam.pl\/zelazo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elazo <\/a>pe\u0142ni istotn\u0105 rol\u0119 w organizmie, poniewa\u017c jest u\u017cywane na przyk\u0142ad do produkowania hemoglobiny i mioglobiny.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">S\u0105 one dwoma bia\u0142kami u\u017cywanymi do transportowania tlenu.<\/span><strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Niedob\u00f3r \u017celaza jest relatywnie powszechny, szczeg\u00f3lnie u kobiet.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Podczas menstruacji nast\u0119puje utrata krwi, kt\u00f3ra idzie rami\u0119 w rami\u0119 ze spadkiem poziomu \u017celaza.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Do typowych symptom\u00f3w niedoboru \u017celaza zaliczaj\u0105 si\u0119<strong> zm\u0119czenie, os\u0142abienie oraz trudno\u015bci w oddychaniu<\/strong><\/span>. <span class=\"tadv-color\" 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\">Kobiety mog\u0105 suplementowa\u0107 ich dzienn\u0105 dawk\u0119 r\u00f3wnie\u017c z bia\u0142kiem.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><a href=\"https:\/\/gymbeam.pl\/yum-yum-whey-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bia\u0142ko serwatkowe Yum Yum<\/a> jest wzbogacone witaminami i minera\u0142ami, kt\u00f3rych cz\u0119sto wyst\u0119puje niedob\u00f3r w organizmie.<\/span><\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rekomendowana dzienna dawka \u017celaza:<\/strong>&nbsp;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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jaka_z_tego_lekcja\"><\/span>Jaka z tego lekcja?<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=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Jesienna chandra mo\u017ce by\u0107 powodowana przez wiele czynnik\u00f3w, kt\u00f3re przejawiaj\u0105 si\u0119 z r\u00f3\u017cn\u0105 intensywno\u015bci\u0105.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli masz wra\u017cenie, \u017ce tyczy si\u0119 to r\u00f3wnie\u017c ciebie, skup si\u0119 przede wszystkim na&nbsp;<strong>zbilansowanej diecie, re\u017cimie picia, wystarczaj\u0105cej ilo\u015bci ruchu, 7-9 godzinach snu, sprawianiu sobie przyjemno\u015bci i staraniu si\u0119 zmniejszy\u0107 poziom stresu.<\/strong><\/span><\/p>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Jednocze\u015bnie musisz zda\u0107 sobie spraw\u0119, \u017ce czasami ka\u017cdy ma prawo mie\u0107 gorszy dzie\u0144 i \u017ce&nbsp;<strong>czasami zm\u0119czenie dopada ka\u017cdego z nas.<\/strong><\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">W zwi\u0105zku z tym nie jest z\u0142ym pomys\u0142em po\u0142o\u017cenie n\u00f3g na stole i porobienie nic od czasu do czasu.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Zobaczysz, \u017ce jeden leniwy dzie\u0144 doda ci energii i ch\u0119ci podejmowania si\u0119 nowych wyzwa\u0144.<\/span><\/p>\n\n\n\n<p><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Czy masz sprawdzony<strong>&nbsp;spos\u00f3b na pokonywanie zm\u0119czenia?<\/strong><\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Je\u015bli tak, b\u0119dziemy zachwyceni, je\u015bli si\u0119 nim z nami podzielisz.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Je\u015bli dowiedzia\u0142e\u015b si\u0119 z tego artyku\u0142u czego\u015b ciekawego, nie zapomnij go udost\u0119pni\u0107 w\u015br\u00f3d swoich znajomych, aby oni r\u00f3wnie\u017c mogli sobie poradzi\u0107 z jesiennym zm\u0119czeniem.<\/span><\/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>Wraz z nadej\u015bciem jesieni wiele z nas odczuwa zm\u0119czenie. Nie chce nam si\u0119 trenowa\u0107, gotowa\u0107 zdrowych posi\u0142k\u00f3w, a zamiast tego wszystko, co chcemy robi\u0107, to zosta\u0107 w \u0142\u00f3\u017cku. Jak pokona\u0107 jesienn\u0105 chandr\u0119 i zapewni\u0107 sobie wysoki poziom energii? <\/p>\n","protected":false},"author":100,"featured_media":195846,"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":[129],"tags":[6529,6877,7567],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-311877","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dieta-i-zdrowy-styl-zycia","8":"tag-energia-pl","9":"tag-mineraly-pl","10":"tag-witaminy","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>Jak pokona\u0107 jesienn\u0105 chandr\u0119 i mie\u0107 wi\u0119cej energii w ci\u0105gu dnia? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Wraz z nadej\u015bciem jesieni wiele z nas odczuwa zm\u0119czenie. Nie chce nam si\u0119 trenowa\u0107, gotowa\u0107 zdrowych posi\u0142k\u00f3w, a zamiast tego wszystko, co chcemy robi\u0107, to zosta\u0107 w \u0142\u00f3\u017cku. Jak pokona\u0107 jesienn\u0105 chandr\u0119 i zapewni\u0107 sobie wysoki poziom energii?\" \/>\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\/jak-pokonac-jesienna-chandre-i-miec-wiecej-energii-w-ciagu-dnia\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak pokona\u0107 jesienn\u0105 chandr\u0119 i mie\u0107 wi\u0119cej energii w ci\u0105gu dnia? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Wraz z nadej\u015bciem jesieni wiele z nas odczuwa zm\u0119czenie. Nie chce nam si\u0119 trenowa\u0107, gotowa\u0107 zdrowych posi\u0142k\u00f3w, a zamiast tego wszystko, co chcemy robi\u0107, to zosta\u0107 w \u0142\u00f3\u017cku. 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