{"id":313766,"date":"2020-12-14T21:19:00","date_gmt":"2020-12-14T20:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=313766"},"modified":"2024-06-07T14:38:50","modified_gmt":"2024-06-07T12:38:50","slug":"kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/","title":{"rendered":"Kaj jesti, ko ste bolni in kateri hrani se izogibati?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/#Zakaj_izgubite_apetit_ko_ste_bolni\" title=\"Zakaj izgubite apetit, ko ste bolni?\">Zakaj izgubite apetit, ko ste bolni?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/#3_razlogi_zakaj_smo_pozimi_pogosteje_bolni\" title=\"3 razlogi, zakaj smo pozimi pogosteje bolni\">3 razlogi, zakaj smo pozimi pogosteje bolni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/#Hrana_kot_zdravilo\" title=\"Hrana kot zdravilo\">Hrana kot zdravilo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/#Katera_hrana_pomaga_pri_premagovanju_bolezni\" title=\"Katera hrana pomaga pri premagovanju bolezni?\">Katera hrana pomaga pri premagovanju bolezni?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/#Katerih_5_obrokov_priporocamo_uzivati_med_vrocino\" title=\"Katerih 5 obrokov priporo\u010damo u\u017eivati med vro\u010dino?\">Katerih 5 obrokov priporo\u010damo u\u017eivati med vro\u010dino?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/#Katero_hrano_bi_morali_uzivati_ce_se_borite_s_prehladom_ali_gripo\" title=\"Katero hrano bi morali u\u017eivati, \u010de se borite s prehladom ali gripo?\">Katero hrano bi morali u\u017eivati, \u010de se borite s prehladom ali gripo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/#6_nasvetov_za_slabost_drisko_in_bruhanje\" title=\"6 nasvetov za slabost, drisko in bruhanje\">6 nasvetov za slabost, drisko in bruhanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/#Znebite_se_zaprtosti\" title=\"Znebite se zaprtosti\">Znebite se zaprtosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-ko-ste-bolni-in-kateri-hrani-se-izogibati\/#Kaj_si_je_treba_zapomniti_glede_bolezni\" title=\"Kaj si je treba zapomniti glede bolezni?\">Kaj si je treba zapomniti glede bolezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glavobol in vneto grlo, zama\u0161en nos, zvi\u0161ana telesna temperatura, dra\u017ee\u010d ka\u0161elj ali mrzlica &#8230; Neprijetni skupni simptomi, ki se pojavijo pri najpogostej\u0161ih boleznih, kot sta <strong>gripa<\/strong> ali <strong>prehlad<\/strong>. Vendar lahko katera koli bolezen povzro\u010di izgubo apetita, kar posledi\u010dno vodi do pomanjkanja hranil. Prav med boleznijo je pomembno, da telo za\u017eenemo, zato je <strong>u\u017eivanje ustrezne hrane<\/strong> klju\u010dnega pomena za obnovo zdravja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Oku\u017ebe zgornjih in spodnjih dihal<\/strong> v prihajajo\u010di zimski sezoni niso redke. Pogosteje ste izpostavljeni ni\u017ejim temperaturam. Najbolj\u0161e zdravilo za bolezni, kot so rinitis, gripa ali prehlad, je preventiva. Toda kaj storiti, \u010de je <strong>bolezen v na\u0161em telesu \u017ee izbruhnila? <\/strong>Poleg ustreznega po\u010ditka in \u010dasa za zdravljenje je pomembna tudi <strong>ustrezna prehrana. <\/strong>V tem \u010dlanku vam bomo svetovali, <strong>kaj morate in \u010desa ne smete u\u017eivati \u200b\u200bmed boleznijo.<\/strong><\/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 has-mobile-text-align-left\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"770\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/11\/pexels-polina-tankilevitch-3873180-1124x770.jpg\" alt=\"Kaj jesti med tem, ko smo bolni\" class=\"wp-image-232666\" style=\"width:843px;height:578px\" title=\"Kaj jesti med tem, ko smo bolni\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-polina-tankilevitch-3873180-1124x770.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-polina-tankilevitch-3873180-400x274.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-polina-tankilevitch-3873180-1536x1053.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-polina-tankilevitch-3873180.jpg 1986w\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_izgubite_apetit_ko_ste_bolni\"><\/span><h2 id=\"block-6483b18d-0752-40c1-8592-60d7d9791236\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" contenteditable=\"true\" aria-multiline=\"true\" aria-label=\"Block: Heading\" data-block=\"6483b18d-0752-40c1-8592-60d7d9791236\" data-type=\"core\/heading\" data-title=\"Heading\">Zakaj izgubite apetit, ko ste bolni?<span class=\"ez-toc-section-end\"><\/span><\/h2><\/h2>\n\n\n\n<p>Ko le\u017eite v postelji in se borite z boleznijo, se navadite na <strong>pomanjkanje apetita.<\/strong> Va\u0161e brbon\u010dice ne delujejo s polno hitrostjo in ponavadi opu\u0161\u010date obi\u010dajne prehranjevalne navade. Zakaj je temu tako? <strong>Med boleznijo se spremeni mo\u017eganska kemija in telo je izpostavljeno vnetnim reakcijam.<\/strong> V njih telo proizvaja kemikalije, imenovane <strong>citokini.<\/strong> Ti imajo \u0161irok spekter u\u010dinkov in so <strong>odgovorni za zmanj\u0161an apetit.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Drugi stranski u\u010dinek gripe in prehlada je <strong>delna izguba vonja.<\/strong> Okusna juha ali sve\u017e brokoli na kro\u017eniku nenadoma ne di\u0161i tako dobro kot obi\u010dajno. Ker sta<strong> vonj in okus tesno povezana<\/strong>, boste verjetno pojedli manj. Vendar nam tak\u0161na &#8220;dieta&#8221; ne bo pomagala v boju proti bolezni. Na\u0161e<strong> telo je kot motor avtomobila<\/strong>, ki potrebuje kakovostno gorivo (tudi \u010de se pokvari).&nbsp;<span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozimi na nas pre\u017ei veliko bolezni. Lekarne in ambulante so bolj polne kot obi\u010dajno, zato je treba pove\u010dati <strong>vnos vitaminov, mineralov in elementov v sledovih.<\/strong> \u010ce jih primanjkuje, nastopi <strong>utrujenost in imunski sistem oslabi,<\/strong> zato smo tudi bolj dovzetni za razli\u010dne bolezni.<\/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.sk\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2019-12-06-at-18.11.324-1-1124x749.jpeg\" alt=\"vitamini in minerali za podporo imunosti\" class=\"wp-image-198031\" style=\"width:843px;height:562px\" title=\"vitamini in hranila, ki bodo popravila voz bolezni \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2019-12-06-at-18.11.324-1-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2019-12-06-at-18.11.324-1-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2019-12-06-at-18.11.324-1-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2019-12-06-at-18.11.324-1.jpeg 1600w\" 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_razlogi_zakaj_smo_pozimi_pogosteje_bolni\"><\/span><h2 id=\"block-a8495918-1d10-426b-adb7-7bae4e8c0885\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" contenteditable=\"true\" aria-multiline=\"true\" aria-label=\"Block: Heading\" data-block=\"a8495918-1d10-426b-adb7-7bae4e8c0885\" data-type=\"core\/heading\" data-title=\"Heading\"><strong data-rich-text-format-boundary=\"true\">3 razlogi, zakaj smo pozimi pogosteje bolni<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Ve\u010d \u010dasa pre\u017eivimo v zaprtih prostorih<\/h3>\n\n\n\n<p>Raziskovalci na Kitajskem in v ZDA so ugotovili, da \u0161tudentje pogosteje podle\u017eejo pogostim boleznim, ker slabo prezra\u010dujejo prostore v \u0161tudentskih domovih. V prostorih z ni\u017ejo vlago in suhim zrakom lahko bakterije iz kapljic pri kihanju pre\u017eivijo dlje \u010dasa. <strong>Zato redno zadr\u017eevanje v zaprtih prostorih pove\u010da tveganje za bolezni.<\/strong> Hkrati se v notranjosti intenzivno sre\u010dujemo z bakterijami, saj se pogosteje dotikamo stvari, na primer kljuk na vratih ali ra\u010dunalni\u0161ke tipkovnice.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\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\">2. Virusi se \u0161irijo hitreje<\/h3>\n\n\n\n<p>Verjetno ste \u017ee sli\u0161ali zanj in vas ne bo presenetilo, da zimska sezona \u00bbsprejme\u00ab viruse. Strokovnjaki to utemeljujejo s tem, da se <strong>lipidni profil virusa strdi pri ni\u017ejih temperaturah.<\/strong> To pomeni, da je <strong>virus bolj odporen in aktiven<\/strong>, s tem pa tudi bolj ku\u017een pozimi.<\/p>\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\">3. Zmanj\u0161ana imunost<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pozimi<\/strong> so na\u0161a stopala izpostavljena<strong> ve\u010djemu mrazu, kar lahko zmanj\u0161a imunost na\u0161ega telesa.<\/strong> Skupina znanstvenikov z univerze v Cardiffu je pri\u0161la do tega zaklju\u010dka. 90 \u0161tudentov je prestalo zanimiv <strong>test odpornosti na mraz,<\/strong> ko so 20 minut namakali noge v hladni vodi. V naslednjih petih dneh so se prehladili v primerjavi s \u0161tudenti, ki tega testa niso opravili. Svoje ugotovitve utemeljujejo s tem, da je<strong> hlajenje nog \u0161tudentov povzro\u010dilo zo\u017eitev krvnih \u017eil v nosu<\/strong>, kar je <strong>zmanj\u0161alo njihovo imunost.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hrana_kot_zdravilo\"><\/span>Hrana kot zdravilo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hipokrat, znani starodavni zdravnik, ki je veljal za ustanovitelja medicine, je pred ve\u010d kot 2000 leti izrazil idejo<strong> &#8220;Naj bo hrana tvoje zdravilo, zdravilo pa tvoja hrana&#8221;.<\/strong> \u010ceprav je bila takrat medicina prej stvar nagona in eksperimentiranja, kot pa rezultat empiri\u010dnih raziskav, se danes strokovnjaki strinjajo z njo. Ne glede na to, kako slabo se po\u010dutimo med boleznijo, je pomembno, da se dr\u017eimo redne prehrane, da ne izgubimo zelo pomembnih <strong>vitaminov, mineralov, elementov v sledovih <\/strong>ali<strong> beljakovin<\/strong> &#8211; osnovnega gradnika nekaterih celic imunskega sistema.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Zmanj\u0161anje kalori\u010dnega vnosa<\/strong> lahko <strong>omeji telesno sposobnost<\/strong> zdravljenja. Zdravljenje pred boleznijo je za telo te\u017eaven preizkus in \u010de \u017eelimo uspeti, mu je treba pomagati. Zato je priporo\u010dljivo u\u017eivati <strong>\u200b\u200bmanj\u0161e, a redne obroke<\/strong>, da telo ostane <strong>aktivno<\/strong> za boj proti virusu. Fitnes center ne boste tako kmalu obiskali in morebitne poskuse in prizadevanja za huj\u0161anje bo potrebno prelo\u017eiti. Med boleznijo zanj zagotovo ni prostora ali \u010dasa, ravno nasprotno, vsa prizadevanja je treba vlo\u017eiti v <strong>pridobivanje potrebnih hranil in energije iz prehrane.<\/strong><\/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=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/11\/iStock-1292490319-1124x751.jpg\" alt=\"prehrana je klju\u010dnega pomena med boleznijo\" class=\"wp-image-306663\" style=\"width:843px;height:563px\" title=\"prehrana je klju\u010dnega pomena med boleznijo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1292490319-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1292490319-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1292490319-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1292490319-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_hrana_pomaga_pri_premagovanju_bolezni\"><\/span><h2 id=\"block-42bf53a8-209f-4610-8a36-6a71939fba91\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" contenteditable=\"true\" aria-multiline=\"true\" aria-label=\"Block: Heading\" data-block=\"42bf53a8-209f-4610-8a36-6a71939fba91\" data-type=\"core\/heading\" data-title=\"Heading\"><strong data-rich-text-format-boundary=\"true\">Katera hrana pomaga pri premagovanju bolezni?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Sadje in zelenjava <\/strong>sta kakovostni vir <strong>vlaknin,<\/strong> ki pomagajo pri prebavi in \u200b\u200b\u010di\u0161\u010denju \u010drevesja. <strong>Antioksidanti<\/strong> pomagajo telesu v boju proti boleznim in <strong>\u0161\u010ditijo celice<\/strong> pred \u0161kodljivimi u\u010dinki <strong>oksidativnega stresa. <\/strong>Dejstvo je, da si v poletnih mesecih privo\u0161\u010dimo veliko ve\u010d sadja in zelenjave kot pozimi. Vendar na\u0161e telo tako <strong>izgubi dragocene vitamine<\/strong>, brez katerih se njegova odpornost na bolezni zmanj\u0161a. Strokovnjaki svetujejo, da zau\u017eijte dnevno vsaj <strong>5 porcij sadja in zelenjave,<\/strong> vsaj 400 g zelenjave in 200 g sadja.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>. <strong>Dobre bakterije<\/strong> &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>probiotiki<\/strong><\/a> pomagajo pri driski ali napihnjenosti, ponujajo pa veliko ve\u010d. <strong>V \u010drevesju najdemo do 80% na\u0161ih celic<\/strong>, probiotiki pa pomagajo vzdr\u017eevati in obnavljati \u010drevesno mikrofloro. Hrana, ki vsebuje zdrave bakterije, kot so<strong> L. bulgaricus, L. casei in S. thermophilus<\/strong>, pomaga zmanj\u0161ati pojavnost prebavnih motenj, povezanih z antibiotiki. Poleg tega podpirajo tudi absorpcijo vitaminov in mineralov, ter tako blagodejno vplivajo na imunski sistem in obrambne sposobnosti telesa. Dobre bakterije najdete predvsem v <strong>jogurtih in probioti\u010dnih pija\u010dah<\/strong>, v <strong>kislem zelju<\/strong>, pa tudi v <strong>prehranskih dopolnilih.<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">.<\/strong> <strong>Prebiotiki <\/strong>so podobni, vendar se za na\u0161e telo po pomembnosti razlikujejo od probiotikov. Prebiotiki so<strong> snovi, pridobljene iz nekaterih ogljikovih hidratov, predvsem vlaknin.<\/strong> \u010crevo jih ne more prebaviti, zato postanejo hranila za bakterije. Preprosto povedano, <strong>prebiotiki so hrana za bakterije<\/strong> v na\u0161em prebavnem sistemu in pozitivno vplivajo na na\u0161e zdravje in <strong>imunski sistem.<\/strong> Viri prebiotikov so ve\u010dinoma <strong>\u0161parglji<\/strong> in <strong>\u010desen<\/strong>, kar zadeva zelenjavo, nato <strong>jabolka, banane in jagodi\u010devje,<\/strong> kar zadeva sadje, pa tudi<strong> fi\u017eol, p\u0161enica, lan in chia semena.<\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beljakovine na\u0161e telo uporablja<strong> za gradnjo<\/strong> in <strong>obnovo tkiv.<\/strong> So <strong>pomemben gradnik kosti, mi\u0161ic, hrustanca,<\/strong> pa tudi<strong> ko\u017ee, krvi<\/strong> in \u200b\u200bnekaterih<strong> celic imunskega sistema.<\/strong> Prispevajo tudi k <strong>proizvodnji encimov<\/strong> in <strong>hormonov.<\/strong> Dober vir beljakovin je <strong>pusto meso, perutnina, ribe, fi\u017eol, jajca ali \u0161pina\u010da. <\/strong>\u010ce pa iz prehrane ne morete dobiti dovolj beljakovin, posezite po <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beljakovinski pija\u010di<\/strong><\/a> ali drugih izdelkih, ki jim dodajajo beljakovine.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitamin C<\/strong><\/a> je pomemben <strong>antioksidant<\/strong>, ki pomaga celicam, da si opomorejo od boja proti bolezni. Ta v <strong>vodi topni vitamin<\/strong> stimulira bele krvne celice, ki so koristne pri napadu in uni\u010devanju vseh patogenov. Vitamin C se lahko dopolni z <strong>brokolijem, papriko, jagodami, citrusi ali prehransko dopolnilo.<\/strong><\/li>\n<\/ul>\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.sk\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200714-WA0048-1-1124x749.jpg\" alt=\"Vitamin C - gymbeam\" class=\"wp-image-198074\" style=\"width:843px;height:562px\" title=\"Vitamin C - gymbeam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200714-WA0048-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200714-WA0048-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200714-WA0048-1-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG-20200714-WA0048-1.jpg 1600w\" 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<ul class=\"has-list-bullet-color wp-block-list\" style=\"--ek-bullet-color:#ff6600\">\n<li><strong data-rich-text-format-boundary=\"true\">Hidracija<\/strong> je pomembna tudi za <strong>prepre\u010devanje utrujenosti, \u0161ibkosti ali slabosti. <\/strong>Izguba teko\u010dine se lahko pojavi zaradi izgube apetita ali driske in bruhanja. Priporo\u010damo pitje predvsem <strong>vode in zeli\u0161\u010dnih \u010dajev.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5-6]<\/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><strong data-rich-text-format-boundary=\"true\">Prehranski dodatki<\/strong> vam bodo pomagali tudi pri zagonu imunskega sistema, \u010de vas mu\u010di prehlad in gripa. \u010ce \u017eelite izvedeti ve\u010d o 9 prehranskih dopolnilih, ki vam lahko pomagajo pri gripi in prehladu, preberite \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/katera-prehranska-dopolnila-vam-lahko-pomagajo-pri-gripi-in-prehladu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kateri prehranski dodatki lahko pomagajo pri gripi in prehladu?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Eden najpogostej\u0161ih simptomov bolezni je <strong>povi\u0161ana telesna temperatura.<\/strong> Pojavi se v primerih, ko so procesi v telesu intenzivnej\u0161i kot obi\u010dajno. To je <strong>podobno pregrevanju motorja. <\/strong>Razlika je v tem, da napaka ni v hladilnem sistemu motorja ali termostata, ampak zaradi <strong>vstopa<\/strong> <strong>mikrobov v telo<\/strong> &#8211; bakterij, virusov itd. Dobra novica je, da znamo re\u0161iti ne samo pregret motor, ampak tudi povi\u0161ano telesno temperaturo.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\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=\"28189,36388,69643,93589,105865,105880\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katerih_5_obrokov_priporocamo_uzivati_med_vrocino\"><\/span><h2 id=\"block-ed494a92-723c-4d71-9903-05c25ca1c46e\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" contenteditable=\"true\" aria-multiline=\"true\" aria-label=\"Block: Heading\" data-block=\"ed494a92-723c-4d71-9903-05c25ca1c46e\" data-type=\"core\/heading\" data-title=\"Heading\"><strong data-rich-text-format-boundary=\"true\">Katerih 5 obrokov priporo\u010damo u\u017eivati med vro\u010dino?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><\/h2>\n\n\n\n<p>Ko na\u0161a temperatura napade mejo, ki se pribli\u017euje 40 \u00b0 C, nas pe\u010dejo o\u010di in imamo ob\u010dutek, kot, da nam bo razneslo glavo od bole\u010din; vendar, ne pani\u010darimo. To stanje povzro\u010da<strong> bakterijska<\/strong> ali <strong>virusna oku\u017eba<\/strong>, na\u0161<strong> imunski sistem<\/strong> pa se je kot vojak na boji\u0161\u010du za\u010del <strong>boriti z virusom.<\/strong> Pomagamo si lahko, \u010de v svoj dnevni jedilnik vklju\u010dimo naslednje jedi.<\/p>\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\">1. Pi\u0161\u010dan\u010dja juha<\/h3>\n\n\n\n<p>Pi\u0161\u010dan\u010dja juha mora biti samoumevna in &#8220;obvezno oro\u017eje&#8221; v primeru vro\u010dine. Pomaga pri <strong>oku\u017ebah zgornjih dihal<\/strong> predvsem zaradi dejstva, da je polna<strong> vitaminov<\/strong> in <strong>mineralov<\/strong> ter obogatena z <strong>beljakovinami. <\/strong>Poleg tega pi\u0161\u010dan\u010dja juha ohranja na\u0161e telo<strong> hidrirano<\/strong> zaradi <strong>elektrolitov.<\/strong><\/p>\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\">2. Kokosova voda<\/h3>\n\n\n\n<p>Zdravilni u\u010dinki kokosove vode le\u017eijo predvsem v <strong>elektrolitih.<\/strong> Ena od prednosti je tudi prijeten aromati\u010den in sladek okus, pa tudi prisotnost <strong>kalija<\/strong> in <strong>antioksidantov.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/11\/coconut-with-straw-on-beach-1-1124x749.jpg\" alt=\"Kokosova voda hidrira telo\" class=\"wp-image-198090\" style=\"width:843px;height:562px\" title=\"Kokosova voda hidrira telo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/coconut-with-straw-on-beach-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/coconut-with-straw-on-beach-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/coconut-with-straw-on-beach-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/coconut-with-straw-on-beach-1-2048x1365.jpg 2048w\" 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<h3 class=\"wp-block-heading\">3. \u010cesen<\/h3>\n\n\n\n<p>\u010cesen je znan predvsem po svojih <strong>antibakterijskih in protivirusnih lastnostih.<\/strong> Vsebuje spojino <strong>alicin<\/strong>, ki <strong>izbolj\u0161a imunost<\/strong> in zmanj\u0161a verjetnost virusne vro\u010dine.<\/p>\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\">4. Zeli\u0161\u010dni \u010daj<\/h3>\n\n\n\n<p>Najve\u010dja &#8220;klasika&#8221; v boju proti vro\u010dini. Ima podobne u\u010dinke kot pi\u0161\u010dan\u010dja juha. <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-zeleni-caj-na-osnovi-jasmina-in-cvetov-english-tea-shop.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Zeli\u0161\u010dni \u010daj<\/strong><\/a> pomaga <strong>o\u010distiti sluz in pomirja dra\u017eenje grla.<\/strong> Vsebuje <strong>polifenole<\/strong>, torej <strong>antioksidante s protivnetnimi lastnostmi<\/strong>, ki pomagajo krepiti imunski sistem.<\/p>\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\">5. Sadje in zelenjava<\/h3>\n\n\n\n<p>Sadje in zelenjava lahko postaneta na\u0161 najbolj\u0161i &#8220;prijatelj&#8221; med vro\u010dino. <strong>Bogati<\/strong> so z <strong>vitamini in minerali,<\/strong> ve\u010dina sadja pa vsebuje do <strong>80% vode<\/strong>, zato telo <strong>popolnoma hidrira.<\/strong> Pri vro\u010dini je treba dati prednost sadju in zelenjavi brez <strong>olupka in semen<\/strong>, ki vsebujejo manj vlaknin. Prebavni sistem med vro\u010dino ni v najbolj\u0161em stanju, zato bi lahko imel te\u017eave pri predelavi tak\u0161nega sadja in zelenjave.<\/p>\n\n\n\n<p>Kot smo \u017ee omenili, je vro\u010dina eden od <strong>simptomov<\/strong> pogostih bolezni, kot sta prehlad in gripa. Drugi simptom je lahko <strong>zama\u0161en nos, ka\u0161elj<\/strong> ali <strong>vneto grlo.<\/strong> <strong>Naslednja \u017eivila<\/strong> lahko pomagajo pri laj\u0161anju preobremenitve in vnetij, pozitivno pa vplivajo tudi na imunski sistem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katero_hrano_bi_morali_uzivati_ce_se_borite_s_prehladom_ali_gripo\"><\/span><h2 id=\"block-7cf603e4-6d67-4c8f-82a2-272a64832873\" class=\"block-editor-rich-text__editable block-editor-block-list__block wp-block is-selected rich-text\" tabindex=\"0\" role=\"group\" contenteditable=\"true\" aria-multiline=\"true\" aria-label=\"Block: Heading\" data-block=\"7cf603e4-6d67-4c8f-82a2-272a64832873\" data-type=\"core\/heading\" data-title=\"Heading\">Katero hrano bi morali u\u017eivati, \u010de se borite s <strong>prehladom<\/strong> ali <strong>gripo<\/strong>?<span class=\"ez-toc-section-end\"><\/span><\/h2><\/h2>\n\n\n\n<p>Za prehlad in gripo priporo\u010damo naslednje izdelke:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Zeli\u0161\u010dni \u010daji<\/h3>\n\n\n\n<p>Med temi boleznimi, ki jih povzro\u010da <strong>kaplji\u010dna oku\u017eba,<\/strong> je pomembno, da ostanemo <strong>hidrirani.<\/strong> <strong>Zeli\u0161\u010dni \u010daji<\/strong> vas bodo osve\u017eili in vdihavanje njihove pare vam bo pomagalo <strong>o\u010distiti votline, polne sluzi.<\/strong> \u010cajni listi so bogati z naravnimi rastlinskimi spojinami, kot so <strong>polifenoli, flavonoidi <\/strong>in<strong> katehini,<\/strong> ki spodbujajo imunski sistem.<\/p>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/bio-kurkuma-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kurkuma<\/a> v skodelici vode lahko pomaga tudi zaradi svojih <strong>protivnetnih in antisepti\u010dnih lastnosti<\/strong>, ki lahko <strong>ubla\u017eijo vneto grlo.&nbsp;<\/strong><span style=\"color: #ff6600;\">[8-9]<\/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\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/11\/gymbeam_Stanci_001-843x1124.jpg\" alt=\"Vitamin C najdemo v agrumih in papriki\" class=\"wp-image-198108\" style=\"width:579px;height:772px\" title=\"Vitamin C najdemo v agrumih in papriki\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gymbeam_Stanci_001-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gymbeam_Stanci_001-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gymbeam_Stanci_001-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gymbeam_Stanci_001.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Med<\/h3>\n\n\n\n<p>Med je morda klasika v doma\u010dih zdravilnih postopkih na\u0161ih babic, a ne zaman. Cenili boste u\u010dinke <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/med\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">medu<\/a> na vneto grlo zaradi <strong>bakterijske oku\u017ebe.<\/strong> Ta sladka in lepljiva teko\u010dina je bogata z <strong>anti-mikrobnimi<\/strong> sredstvi, ki pomagajo odpraviti tovrstne oku\u017ebe. Pregled, objavljen leta 2018, je primerjal med z obi\u010dajno dostopnimi zdravili za ka\u0161elj za otroke, s placebom in brez zdravljenja. Avtorji so ugotovili, da je bil med <strong>u\u010dinkovitej\u0161i od difenhidramina in salbutamola<\/strong>, ki sta snovi, ki se pogosto uporabljata v zdravilih za ka\u0161elj. V treh dneh je <strong>u\u017eivanje medu ubla\u017eilo simptome ka\u0161lja<\/strong> v primerjavi z omenjenimi snovmi.<\/p>\n\n\n\n<p>Vendar je treba te rezultate jemati previdno, saj se ve\u010dina \u0161tudij osredoto\u010da le na kratkotrajni akutni ka\u0161elj pri primerjavi u\u010dinkov. Med je lahko u\u010dinkovit tudi pri zdravljenju <strong>ka\u0161lja pri otrocih.<\/strong> Vendar se ga ne sme dajati <strong>otrokom, mlaj\u0161im od enega leta.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\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\">Citrusi in jagodi\u010devje<\/h3>\n\n\n\n<p>Pomaran\u010de, limone, grenivke, pa tudi nekaj vrst jagodi\u010devja, kot so jagode, borovnice, brusnice in maline, vsebujejo <strong>visoko vsebnost flavonoidov in vitamina C<\/strong>. Pomagajo zmanj\u0161ati vnetja in pove\u010dajo imunski sistem, kar nam lahko pomaga le boj proti vro\u010dini.&nbsp;<span style=\"color: #ff6600;\">[11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izogibajte se naslednjim izdelkom in snovem:<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Predelana hrana<\/h3>\n\n\n\n<p>Izdelki iz bele moke in sladkorja, ocvrta hrana, hitra hrana, sladkarije, \u010dips itd. To je zato, ker <strong>industrijsko predelana hrana <\/strong>vsebuje<strong> najmanj hranil, vitaminov, mineralov in encimov.<\/strong><\/p>\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\">Kofein<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">Kofein<\/a> je <strong>alkaloid<\/strong>, ki spodbuja na\u0161 \u017eiv\u010dni sistem. Vendar, pa moramo za\u010deti pri svoji<strong> imunosti<\/strong>, zato bodo bolj primerni <strong>zeli\u0161\u010dni \u010daji,<\/strong> polni <strong>antioksidantov.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/p>\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\">Alkohol<\/h3>\n\n\n\n<p>] Alkohol lahko <strong>dehidrira<\/strong> in povzro\u010di <strong>vnetno reakcijo<\/strong>, kar lahko prispeva k poslab\u0161anju <strong>simptomov prehlada in gripe.<\/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\"><span class=\"ez-toc-section\" id=\"6_nasvetov_za_slabost_drisko_in_bruhanje\"><\/span>6 nasvetov za slabost, drisko in bruhanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate vsaj enega od teh simptomov bolezni, je klju\u010dno jesti hrano, ki bo <strong>sprostila va\u0161 prebavni trakt.<\/strong> Hkrati aktivirajo brbon\u010dice in <strong>pove\u010dajo apetit.<\/strong><\/p>\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\">Ingver<\/h3>\n\n\n\n<p>Raziskave ka\u017eejo, da lahko ingver z<strong>manj\u0161a u\u010dinke slabosti in bruhanja,<\/strong> \u010deprav je za potrditev teh ugotovitev potrebnih ve\u010d \u0161tudij. V skodelico vro\u010de vode dajte 1-2 \u017eli\u010dki <strong>sve\u017eega ingverja<\/strong>, pustite stati 5 minut in sladkajte z malo medu. Bodite pozorni na <strong>kristaliziran ingver.<\/strong> Vsebuje <strong>visok dele\u017e sladkorja<\/strong>, zato ga je treba u\u017eivati \u200b\u200bzmerno. Izberete lahko tudi<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ginger-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> Ingverjev shot<\/a> iz kombinacije ingverjevega soka, medu, limone in kokosove vode, ki vas popolnoma hidrira.<span style=\"color: #ff6600;\">&nbsp;[13-14]<\/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=\"738\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/11\/kamca-7-1-1124x738.jpg\" alt=\"Ingverjev shot ali ingver je odli\u010den tudi za slabost\" class=\"wp-image-198129\" style=\"width:843px;height:554px\" title=\"Ingverjev shot ali ingver je odli\u010den tudi za slabost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kamca-7-1-1124x738.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kamca-7-1-400x263.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kamca-7-1-1536x1009.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/kamca-7-1-2048x1345.jpg 2048w\" 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<h3 class=\"wp-block-heading\">Banane, ri\u017e, jabol\u010dni sok <\/h3>\n\n\n\n<p>Ta \u017eivila vsebujejo veliko ogljikovih hidratov v obliki <strong>\u0161kroba<\/strong> in <strong>vlaknin<\/strong>, zato so idealen pripomo\u010dek za slabost, bruhanje in drisko. Podobna \u017eivila vklju\u010dujejo <strong>pi\u0161koti, ovsena ka\u0161a, lubenica in kuhan krompir.&nbsp;<\/strong><span style=\"color: #ff6600;\">[15]<\/span><\/p>\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\">Kokosova voda<\/h3>\n\n\n\n<p>Kokosova voda \u017delod\u010dna stiska se pojavi, ko se <strong>\u017eelod\u010dna sluznica vname.<\/strong> <strong>Kokosova voda<\/strong> lahko pomaga zmanj\u0161ati to vnetje. Poleg tega vsebuje <strong>minerale<\/strong>, kot je <strong>kalij<\/strong>, ki lahko pomagajo telesu, da se hitro<strong> rehidrira<\/strong> zaradi dehidracije, ki jo povzro\u010da driska ali bruhanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar ne priporo\u010damo naslednjih \u017eivil:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mastna hrana <\/h3>\n\n\n\n<p>Vsebuje visoke koli\u010dine<strong> te\u017eko prebavljivih ma\u0161\u010dob<\/strong>, lahko <strong>dra\u017eijo \u017eelodec<\/strong> in <strong>poslab\u0161ajo slabost.<\/strong><\/p>\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\">\u010cili<\/h3>\n\n\n\n<p>\u010cili vsebuje <strong>kapsaicin,<\/strong> ki lahko neprijetno dra\u017ei \u017eelod\u010dno sluznico. Povzro\u010da bole\u010dine v trebuhu in splo\u0161no nelagodje.<\/p>\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\">Mle\u010dni izdelki<\/h3>\n\n\n\n<p>Mle\u010dni izdelki vsebujejo sladkor &#8211; <strong>laktozo<\/strong>, ki jo telo po diareji te\u017eje prebavi. Ne\u017eeleni u\u010dinki so v\u010dasih<strong> napihnjenost<\/strong> in <strong>slabost.<\/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\"><span class=\"ez-toc-section\" id=\"Znebite_se_zaprtosti\"><\/span>Znebite se zaprtosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med zaprtjem je treba <strong>pove\u010dati vnos topnih vlaknin<\/strong>, ki pomagajo <strong>o\u010distiti \u010drevesje<\/strong>, vendar ob pretirani uporabi povzro\u010dajo <strong>napihnjenost<\/strong>. Bodite potrpe\u017eljivi in \u200b\u200bpostopoma <strong>pove\u010dujte vnos topnih vlaknin.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[16] <\/span><\/p>\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\">Ovseni kosmi\u010di in ovseni otrobi<\/h3>\n\n\n\n<p>Skodelica <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ovsenih kosmi\u010dev<\/strong><\/a> z vodo vsebuje pribli\u017eno <strong>4 grame vlaknin<\/strong>, kar je pribli\u017eno <strong>16 odstotkov priporo\u010denega dnevnega vnosa za odrasle.<\/strong> \u0160e bolj\u0161i za prebavo kot ovseni kosmi\u010di so ovseni otrobi, ki vsebujejo tudi <strong>vlaknaste lupine.<\/strong><\/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=\"899\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/11\/pexels-keegan-evans-90894-1-1124x899.jpg\" alt=\"Ovseni kosmi\u010di ali ovseni otrobi so odli\u010dni proti driski\" class=\"wp-image-198150\" style=\"width:843px;height:674px\" title=\"Ovseni kosmi\u010di ali ovseni otrobi so odli\u010dni proti driski\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-keegan-evans-90894-1-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-keegan-evans-90894-1-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-keegan-evans-90894-1-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/pexels-keegan-evans-90894-1.jpg 2048w\" 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<h3 class=\"wp-block-heading\">Suho sadje<\/h3>\n\n\n\n<p>Vse sadje je <strong>dober vir vlaknin<\/strong>, a <a href=\"https:\/\/gymbeam.si\/liofilizirane-jagode-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>suho sadje,<\/strong><\/a> kot so <strong>marelice, fige in slive<\/strong>, obi\u010dajno vsebujejo \u0161e ve\u010d vlaknin. Poleg tega je bogato s <strong>sorbitolom<\/strong>, ki lahko <strong>spro\u017ei \u010drevesno aktivnost.<\/strong> Suhe slive in marelice vsebujejo tudi <strong>polifenole<\/strong>, skupino kemi\u010dnih spojin, ki pozitivno vplivajo na \u0161tevilne<strong> zdrave \u010drevesne bakterije<\/strong>, kot sta<strong> Lactobacillus<\/strong> in <strong>Bifidobacterium.<\/strong> Te bakterije prispevajo k <strong>optimalnemu delovanju prebavnega trakta.<\/strong> <span style=\"color: #ff6600;\">[17]<\/span><\/p>\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\">Lanena semena<\/h3>\n\n\n\n<p>semena <strong>Lanena <a aria-label=\"s (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-rjava-lanena-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">s<\/a>emena<\/strong> imajo visoko vsebnost <strong>topnih vlaken<\/strong>, zato so \u0161e posebej dobra za podporo rednemu odvajanju \u010drevesja. <strong>Zni\u017eujejo raven holesterola<\/strong> v krvi in \u200b\u200bso tudi odli\u010den vir <strong>omega-3 ma\u0161\u010dobnih kislin.<\/strong> Dve \u017elici pokrivata 20% priporo\u010denega dnevnega vnosa vlaknin in ve\u010d kot 100% v primeru omega-3 ma\u0161\u010dobnih kislin.&nbsp;<span style=\"color: #ff6600;\">[18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar se izogibajte tem \u017eivilom:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Predelana hrana<\/h3>\n\n\n\n<p>Obi\u010dajno vsebuje <strong>veliko ma\u0161\u010dob, soli in malo vlaknin.<\/strong> Ma\u0161\u010dobe so te\u017eko prebavljive, sol pa zmanj\u0161a raven vlage v blatu.<\/p>\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\">Predelana zrna<\/h3>\n\n\n\n<p>Tudi bel kruh ali beli ri\u017e sta neprimerna. <strong>Ne vsebujejo otrobov in kal\u010dkov,<\/strong> torej tistih delov, ki vsebujejo najve\u010d vlaknin.<\/p>\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\">Alkohol<\/h3>\n\n\n\n<p>Alkohol lahko povzro\u010di <strong>dehidracijo<\/strong> in odvaja vodo, potrebno za meh\u010danje blata.<span style=\"color: #ff6600;\">&nbsp;[20] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_je_treba_zapomniti_glede_bolezni\"><\/span>Kaj si je treba zapomniti glede bolezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najpomembneje se je zavedati, da je <strong>preventiva<\/strong> vedno bolj\u0161a od zdravljenja. Da celice na\u0161ega <strong>imunskega sistema<\/strong> dobro delujejo, potrebujejo dovolj <strong>vitaminov, mineralov, aminokislin, esencialnih ma\u0161\u010dobnih kislin<\/strong> in<strong> beljakovin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imamo<strong> vro\u010dino <\/strong>ali<strong> zbolimo<\/strong>, na\u0161e telo nakazuje, da je \u010das, da &#8220;upo\u010dasnimo.&#8221; <strong>Pravilna prehrana<\/strong> pomaga telesu, da se hitro in u\u010dinkovito odzove na mikrobe <strong>virusov<\/strong> in <strong>bakterijske oku\u017ebe.<\/strong> Najbolj nam bodo v pomo\u010d <strong>kakovostni po\u010ditek, redna hidracija<\/strong> in prehrana, bogata s <strong>hranili in vitamini.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjamemo, da ste se nau\u010dili <strong>vse, kar morate vedeti o prehranjevanju med boleznijo.<\/strong> \u010ce vam je bil na\u0161 \u010dlanka v\u0161e\u010d, ga <strong>delite s prijatelji.<\/strong><\/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\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ko ste bolni, se imunski sistem soo\u010da z virusi in bakterijami. Ugotovite, katera hrana in hranila vam bodo pomagala v boju proti boleznim, kot so rinitis, gripa, slabost, zaprtje ali driska!<\/p>\n","protected":false},"author":106,"featured_media":198427,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7023,7569,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-313766","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-sadje","9":"tag-vitamini-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kaj jesti, ko ste bolni in kateri hrani se izogibati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ko ste bolni, se imunski sistem soo\u010da z virusi in bakterijami. 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