{"id":332863,"date":"2022-01-17T14:52:32","date_gmt":"2022-01-17T13:52:32","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=332863"},"modified":"2022-10-20T14:16:41","modified_gmt":"2022-10-20T12:16:41","slug":"kako-shujsati-po-porodu","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/","title":{"rendered":"Kako shuj\u0161ati po porodu?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#Koliko_kilogramov_se_obicajno_pridobi_med_nosecnostjo\" title=\"Koliko kilogramov se obi\u010dajno pridobi med nose\u010dnostjo?\">Koliko kilogramov se obi\u010dajno pridobi med nose\u010dnostjo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#Deset_nasvetov_za_hujsanje_po_porodu\" title=\"Deset nasvetov za huj\u0161anje po porodu\">Deset nasvetov za huj\u0161anje po porodu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#1_Dajte_telesu_cas_da_si_opomore\" title=\"1. Dajte telesu \u010das, da si opomore\">1. Dajte telesu \u010das, da si opomore<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#2_Postavite_si_realne_cilje_in_spremljajte_napredek\" title=\"2. Postavite si realne cilje in spremljajte napredek\">2. Postavite si realne cilje in spremljajte napredek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#3_Izkoristite_energijske_potrebe_dojenja_in_tako_spodbudite_hujsanje\" title=\"3. Izkoristite energijske potrebe dojenja in tako spodbudite huj\u0161anje\">3. Izkoristite energijske potrebe dojenja in tako spodbudite huj\u0161anje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#4_Med_dojenjem_jejte_zdravo_vendar_bodite_previdni_pri_uzivanju_kofeina_ali_rib\" title=\"4. Med dojenjem jejte zdravo, vendar bodite previdni pri u\u017eivanju kofeina ali rib\">4. Med dojenjem jejte zdravo, vendar bodite previdni pri u\u017eivanju kofeina ali rib<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#5_Zmanjsajte_uzivanje_hrane_ki_vsebuje_veliko_sladkorja_in_mascob\" title=\"5. Zmanj\u0161ajte u\u017eivanje hrane, ki vsebuje veliko sladkorja in ma\u0161\u010dob\">5. Zmanj\u0161ajte u\u017eivanje hrane, ki vsebuje veliko sladkorja in ma\u0161\u010dob<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#6_Osredotocite_se_na_kakovostno_hrano\" title=\"6. Osredoto\u010dite se na kakovostno hrano\">6. Osredoto\u010dite se na kakovostno hrano<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#7_Nacrtujte_in_pripravite_obroke_vnaprej\" title=\"7. Na\u010drtujte in pripravite obroke vnaprej\">7. Na\u010drtujte in pripravite obroke vnaprej<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#8_Izberite_pravo_vadbo_zase\" title=\"8. Izberite pravo vadbo zase\">8. Izberite pravo vadbo zase<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#9_Spocijte_se\" title=\"9. Spo\u010dijte se\">9. Spo\u010dijte se<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#10_Svojo_pot_delite_s_prijateljico_in_se_ne_primerjajte_z_nikomer\" title=\"10. Svojo pot delite s prijateljico in se ne primerjajte z nikomer\">10. Svojo pot delite s prijateljico in se ne primerjajte z nikomer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/kako-shujsati-po-porodu\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span lang=\"SL\">Obdobje po porodu je eno najlep\u0161ih, a tudi najzahtevnej\u0161ih v \u017eivljenju vsake \u017eenske. Potrebuje dovolj \u010dasa za okrevanje in ustvarjanje nove dnevne rutine. To je tudi obdobje, ko <strong>se veliko \u017eensk poda na pot, da bi izgubile kilograme, ki so jih pridobile med nose\u010dnostjo.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na za\u010detku telesna te\u017ea pada sama od sebe, morda zaradi dojenja. Potem pa se spontano huj\u0161anje ustavi in nestrpna mamica za\u010dne iskati na\u010dine, kako ponovno najti pravo pot. U\u010dinkovito lahko pomagate s prilagajanjem prehrane, re\u017eimom vadbe in po\u010ditka, kadar koli je to seveda mogo\u010de. Vendar pa je treba pri izgubi odve\u010dnih kilogramov po porodu upo\u0161tevati vse posebnosti. To je torej glavna tema dana\u0161njega \u010dlanke.<\/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=\"Koliko_kilogramov_se_obicajno_pridobi_med_nosecnostjo\"><\/span><span lang=\"SL\">Koliko kilogramov se obi\u010dajno pridobi med nose\u010dnostjo?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Kako pravilno shuj\u0161ati po porodu, bo pokazal primer novope\u010dene mamice Tja\u0161e.<\/span><\/strong><span lang=\"SL\"> Med nose\u010dnostjo je bila njena skrb, da dojen\u010dek dobi vse pomembne hranilne snovi, zato je upo\u0161tevala nesre\u010dni nasvet, naj je za dva. Pred porodom je bila <strong>20 kg te\u017eja<\/strong> <strong>od svoje<\/strong> <strong>obi\u010dajne telesne te\u017ee.<\/strong> Zaradi tega je pri\u0161la do to\u010dke, ko se je zredila za <strong>4,1 kg ve\u010d<\/strong>, kot bi bilo po priporo\u010dilih ITM pred nose\u010dnostjo primerno. <span style=\"color: #ff6600\">[1-2]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Tja\u0161a je s porodom izgubila 5,5 kg<\/span><\/strong><span lang=\"SL\"> (3,5 kg otrok, 1 kg posteljica, 1 kg plodovnica). Tako je imela dodatnih 14,5 kg. Nekaj tega sestavljajo pove\u010dana maternica, ve\u010d krvi v telesu in tudi pove\u010dane prsi (rast mle\u010dnih \u017elez). Ta dodatna te\u017ea dose\u017ee najve\u010d 5,5 kg in se naravno zmanj\u0161a v obdobju po porodu. Preostalih 9 kg sestavlja ma\u0161\u010dobno tkivo, ki bi se ga Tja\u0161a rada postopoma znebila in se vrnila na zdravo telesno te\u017eo. <span style=\"color: #ff6600\">[1]<\/span><\/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\"><strong>Priporo\u010deno pove\u010danje telesne mase med nose\u010dnostjo glede na ITM pred nose\u010dnostjo:<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">ITM pred nose\u010dnostjo<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Priporo\u010deno pove\u010danje telesne mase<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pod 18,5 (prenizka telesna te\u017ea)<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,7\u201318,1 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">18,5\u201324,9 (normalna telesna te\u017ea)<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,4\u201315,9 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25,0\u201329,9 (previsoka telesna te\u017ea)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,8\u201311,3 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 in ve\u010d (debelost)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5\u20139 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deset_nasvetov_za_hujsanje_po_porodu\"><\/span><span lang=\"SL\">Deset nasvetov za huj\u0161anje po porodu<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Huj\u0161anje po porodu je podobno normalnemu huj\u0161anju, vendar ima nekaj posebnosti, ki jih je treba upo\u0161tevati. <strong>Nove mamice se v tem \u010dasu soo\u010dajo s \u0161tevilnimi novimi izzivi, ki vplivajo na<\/strong> <strong>njihovo celotno \u017eivljenje.<\/strong> Ni\u010d ni nemogo\u010de in \u010de se boste dr\u017eali nekaj preprostih pravil, se boste popolnoma znebili odve\u010dnih kilogramov in pri\u0161li na prvotno telesno te\u017eo. Vse zahteva \u010das in potrpe\u017eljivost.<\/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=\"1_Dajte_telesu_cas_da_si_opomore\"><\/span>1. Dajte telesu \u010das, da si opomore<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Vsaka mama potrebuje \u010das za okrevanje po porodu. Ta \u010das je lahko za vsako mamico druga\u010den in je odvisen predvsem od poteka poroda. Med tem se <strong>raven hormonov za\u010dne prilagajati normalnim vrednostim,<\/strong> <strong>maternica se vrne v stanje pred nose\u010dnostjo<\/strong> in pogosto pride do krvavitve, ki se postopoma zmanj\u0161uje. Poleg tega imajo nekatere mamice po porodu trebu\u0161no diastazo (lo\u010ditev trebu\u0161nih mi\u0161ic). <span style=\"color: #ff6600\">[3]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Po porodu je trup<\/span><\/strong><span lang=\"SL\"> <strong>oslabljen<\/strong> (sestavljajo ga trebu\u0161ne mi\u0161ice, hrbtenica, mi\u0161ice medeni\u010dnega dna in diafragma), kar v\u010dasih povzro\u010di uhajanje urina ali prolaps medeni\u010dnih organov. \u017denska lahko po porodu opazi tudi <strong>slab\u0161o stabilnost sklepov<\/strong>. To je posledica u\u010dinkov hormona relaksina, ki sodeluje pri meh\u010danju vezi, ki povezujejo sklepe, s \u010dimer se izbolj\u0161a gibljivost med porodom. Raven tega hormona se lahko v \u017eenskem telesu pet do dvajset mesecev po porodu \u0161e pove\u010da. <span style=\"color: #ff6600\">[3-4]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">V tem obdobju <strong>ve\u010dja utrujenost, pomanjkanje spanca, nihanje razpolo\u017eenja<\/strong> <strong>ali prebavne motnje<\/strong> niso nobena izjema. Zato se nikamor ne mudi in primerno je, da svojemu telesu omogo\u010dite dovolj prostora za regeneracijo. Tja\u0161a se je po odpustu iz porodni\u0161nice po\u010dutila zelo \u0161ibko. Prvih nekaj tednov z dojen\u010dkom je bilo zanjo zelo napornih. Po \u0161estih tednih je razvila solidno dnevno rutino in po\u010dasi za\u010dela osvajati dalj\u0161e sprehode in doma\u010do vadbo.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1124x750.jpg\" alt=\"Kako se telo spremeni po porodu?\" class=\"wp-image-312710\" width=\"843\" height=\"563\" title=\"Kako se telo spremeni po porodu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Postavite_si_realne_cilje_in_spremljajte_napredek\"><\/span>2. Postavite si realne cilje in spremljajte napredek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Pri huj\u0161anju je pomembno, da si \u017ee na za\u010detku zastavimo cilje. Tudi Tja\u0161a se je za\u010dela spra\u0161evati, kako hitro bi lahko izgubila devet kilogramov, ki jo lo\u010dijo od prvotne te\u017ee. To bi rada dosegla \u010dim prej, najraje v enem mesecu. Pogosto \u017eenske, ki \u017eelijo izgledati dobro v poletni oblekici ali kopalkah, posku\u0161ajo shuj\u0161ati v najkraj\u0161em mo\u017enem \u010dasu. <strong>Izguba 9 kg na mesec je realna, vendar bi to pomenilo, da bi \u0161la na drasti\u010dno dieto<\/strong>, ki bi zelo verjetno motilo njeno vsakdanje \u017eivljenje in splo\u0161no zdravje. Poleg tega zagotovo ne gre za dolgoro\u010dno trajnostni na\u010drt in izgubljene kilograme bi v veliki meri sestavljala voda v telesu. Tja\u0161a bi verjetno v kratkem \u010dasu spet pridobila vse izgubljene kilograme.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Manj\u0161i cilji so v tem pogledu veliko bolj\u0161i, s\u010dasoma pa vodijo do ve\u010djih in bolj\u0161ih rezultatov. <strong>Izguba telesne te\u017ee je priporo\u010dljiva s hitrostjo 0,5\u20131 kg na teden.<\/strong> Tja\u0161a lahko svojo prvotno telesno te\u017eo dose\u017ee \u017ee v treh mesecih. \u0160lo bo po\u010dasneje, kot bi si \u017eelela, vendar bo nagrajena z dolgoro\u010dnimi rezultati. <span style=\"color: #ff6600\">[5-6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telesna <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-tehtnica-kaze-vecje-stevilke-in-to-ni-mascoba\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>te\u017ea<\/strong><\/a> <strong>ni edini indikator, ki bi ga Tja\u0161a morala spremljati. <\/strong>Enkrat ali dvakrat na mesec (ob istem \u010dasu, pod enakimi pogoji, v spodnjem perilu) bi lahko k tehtanju dodala obseg pasu, trebuha, zadnjice in stegen. Rezultate lahko nato primerja ne le \u0161tevil\u010dno, ampak tudi s slikami in ob\u010dutkom, da ji obla\u010dila bolje pristajajo. Odli\u010dni pokazatelji napredka so tudi la\u017eje obvladovanje vsakodnevnih aktivnosti, bolj\u0161e razpolo\u017eenje in lep\u0161a postava.<span style=\"color: #ff6600\"> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce vas zanima ve\u010d o postavljanju ciljen in ohranjanju motivacije, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a href=\"http:\/\/ov-vdaka-ktorym-zostanete-aktivni-motivovani-a-neprestanete-cvicit-ani-d\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">5 nasvetov, kako ostati aktiven, motiviran in nikoli ne prenehati telovaditi.<\/span><\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Izkoristite_energijske_potrebe_dojenja_in_tako_spodbudite_hujsanje\"><\/span>3. Izkoristite energijske potrebe dojenja in tako spodbudite huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Dojenje ima \u0161tevilne prednosti tako za mamico kot za otroka. <strong>Materino mleko otroku zagotavlja najpomembnej\u0161a hranila in energijo<\/strong>, ki jih potrebuje za <strong>zdrav<\/strong> razvoj <strong>v prvih mesecih \u017eivljenja<\/strong>. Vsebuje tudi snovi, ki podpirajo njegov imunski sistem. Glede na \u0161tudije dojenje celo zmanj\u0161a otrokovo prihodnje tveganje za razvoj nekaterih bolezni (debelost, sladkorna bolezen, bolezni srca in o\u017eilja). Dojenje krepi vez med otrokom in materjo. SZO priporo\u010da <strong>dojenje najmanj<\/strong> <strong>\u0161est mesecev.<\/strong> Od pribli\u017eno \u0161tirih do \u0161estih mesecev je treba materinemu mleku dodajati tudi drugo hrano. <span style=\"color: #ff6600\">[7-8]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Proizvodnja materinega mleka (laktacija) je zapleten proces, ki <strong>pove\u010da porabo energije matere do 500 kcal na<\/strong> <strong>dan.<\/strong> Za primerjavo, to je koli\u010dina kalorij, ki jih 60 kg \u017eenska pokuri v uri <a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u010dasnega teka<\/a>. Dojenje tako pove\u010da porabo energije, ki je vklju\u010dena v obi\u010dajne aktivnosti od jutranjega prebujanja, sprehoda z vozi\u010dkom, preobla\u010denja otroka, skrbi za gospodinjstvo pa vse do odhoda v posteljo. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[9\u201311]<\/span><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Novope\u010dena mamica Tja\u0161a je zaposlena od jutra do ve\u010dera. Hodi na sprehode, doji, kuha in \u010disti. Ker ima na splo\u0161no kakovostno prehrano, lahko ob\u010dasno u\u017eiva tudi v sladoledu ali drugih sladkarijah, vendar po\u010dasi izgublja telesno te\u017eo. \u010ce \u017eelite izvedeti ve\u010d o prehrani med huj\u0161anjem, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a style=\"color: #ff6600\" href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"text-decoration: none\">Kalori\u010dni primanjkljaj:<\/span><\/strong><\/a> <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Kako shuj\u0161ati in imeti \u017eivljenje?<\/span><\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1124x749.jpg\" alt=\"Ali dojenje spodbuja huj\u0161anje po porodu?\" class=\"wp-image-312740\" width=\"843\" height=\"562\" title=\"Ali dojenje spodbuja huj\u0161anje po porodu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Med_dojenjem_jejte_zdravo_vendar_bodite_previdni_pri_uzivanju_kofeina_ali_rib\"><\/span>4. Med dojenjem jejte zdravo, vendar bodite previdni pri u\u017eivanju kofeina ali rib<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Dobra prehrana zagotavlja telesu dragocena hranila, ki so nepogre\u0161ljiva za njegovo pravilno delovanje. To je zelo pomembno v vseh fazah \u017eivljenja. <strong>Med dojenjem morajo biti Tja\u0161a in druge mamice previdne pri dolo\u010deni hrani.<\/strong> To, kar jedo, morda ne vpliva toliko na kakovost njihovega materinega mleka, lahko pa vanj pridejo nekatere snovi iz hrane (kofein, alkohol).<\/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\"><span lang=\"SL\">\u010cesa med dojenjem ne smete jesti in kak\u0161na so prehranska priporo\u010dila za doje\u010de matere?<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Omejite \u017eivila, na katera je va\u0161 otrok alergi\u010den<\/span><\/strong><span lang=\"SL\"> (kot so citrusi, mle\u010dni izdelki) <span style=\"color: #ff6600\">[12]<\/span><\/span><\/li><li><strong><span lang=\"SL\">V primeru alkohola<\/span><\/strong><span lang=\"SL\"> je najvarneje, da ga zavoljo otroka popolnoma opustite. <span style=\"color: #ff6600\">[10]<\/span><\/span><\/li><li><strong><span lang=\"SL\">Pazite na vnos kofeina, ki ne sme biti ve\u010dji od 200 mg.<\/span><\/strong><span lang=\"SL\"> To ustreza dvema do trem skodelicam kave. <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">Kofein<\/a> najdemo tudi v \u010drnem, zelenem ali matcha \u010daju in nekaterih brezalkoholnih pija\u010dah. <span style=\"color: #ff6600\">[10]<\/span><\/span><\/li><li><strong><span lang=\"SL\">Izogibajte se ribam, ki vsebujejo vi\u0161je ravni \u017eivega srebra.<\/span><\/strong><span lang=\"SL\"> Praviloma gre za ve\u010dje ribe, kot so morski pes, me\u010darica ali \u0161\u010duka. Namesto tega izberite lososa, polenovko, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardele<\/a>, tilapijo ali postrv. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[13]<\/span><\/span><\/span><\/li><li><strong><span lang=\"SL\">Izogibajte se nepasteriziranim mle\u010dnim izdelkom, plesnivim sirom,<\/span><\/strong><span lang=\"SL\"> pa tudi premalo kuhanemu mesu, ribam in jajcem. Ta \u017eivila predstavljajo ve\u010dje tveganje za nalezljive bolezni mamic, ki jih povzro\u010dajo bakterije ali virusi. Z materinim mlekom ne smejo ogroziti otroka. <span style=\"color: #ff6600\">[10]<\/span><\/span><\/li><li><span lang=\"SL\">Ni nujno, da <strong>\u017eivila, ki vsebujejo veliko vlaknin,<\/strong> kot so stro\u010dnice, izlo\u010dite iz svoje prehrane. \u010ce pa jih te\u017eko prena\u0161ate in vam povzro\u010dajo prebavne te\u017eave, lahko izberete druga \u017eivila, ki so bogata z vlakninami (sadje, zelenjava, polnozrnata <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noopener\">\u017eita<\/a>). \u017divila, ki povzro\u010dajo napenjanje, ne pridejo v materino mleko. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[12]<\/span><\/span><\/span><\/li><li><strong><span lang=\"SL\">Ohranite ustrezen vnos hrane, ki vsebuje pomembne vitamine in minerale<\/span><\/strong><span lang=\"SL\"> za razvoj otroka.<\/span><ul><li><span lang=\"SL\"><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/izvlecek-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">jod<\/span><\/strong><\/a> <\/span>(jodirana sol, morski sade\u017ei)<\/span><\/li><li><span lang=\"SL\"><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">\u017eelezo<\/span><\/strong><\/a><\/span> (meso, ribe, jajca, stro\u010dnice)<\/span><\/li><li><span lang=\"SL\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: windowtext;text-decoration: none\"><span style=\"color: #ff6600\">vitamin B12<\/span><\/span><\/strong><\/a> (maslo, mle\u010dni izdelki, jajca)<\/span><\/li><li><span lang=\"SL\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: windowtext;text-decoration: none\"><span style=\"color: #ff6600\">vitamin D<\/span><\/span><\/strong><\/a> (mastne ribe, jajca, obogatena \u017eivila)<\/span><\/li><li><span lang=\"SL\"><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">kalcij<\/span><\/strong><\/a> <\/span>(mle\u010dni izdelki, ohrovt, brokoli, obogatena \u017eivila) <span class=\"tadv-color\"><span style=\"color: #ff6600\">[14]<\/span><\/span><\/span><\/li><\/ul><\/li><li><strong><span lang=\"SL\">Pove\u010dajte vnos teko\u010dine za pribli\u017eno 700 ml.<\/span><\/strong><span lang=\"SL\"> Materino mleko je sestavljeno iz pribli\u017eno 87% vode, \u017eenska pa proizvede v povpre\u010dju 750 ml na dan. Najbolj\u0161i pokazatelj ustrezne <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hidracije<\/a> je barva va\u0161ega urina. Pretemna barva ka\u017ee na pomanjkanje teko\u010dine in prenizko hiperhidracijo. Svetlej\u0161a barva velja za zdravo. <span class=\"tadv-color\"><span style=\"color: #ff6600\">[15]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1124x749.jpg\" alt=\"Kako jesti med dojenjem?\" class=\"wp-image-312756\" width=\"843\" height=\"562\" title=\"Kako jesti med dojenjem?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Zmanjsajte_uzivanje_hrane_ki_vsebuje_veliko_sladkorja_in_mascob\"><\/span>5. Zmanj\u0161ajte u\u017eivanje hrane, ki vsebuje veliko sladkorja in ma\u0161\u010dob<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Pri huj\u0161anju ni treba takoj <a href=\"https:\/\/gymbeam.si\/blog\/ali-je-res-da-je-izguba-kilogramov-z-dieto-brez-glutena-hitra-in-dolgorocna\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izlo\u010diti glutena<\/a>, ogljikovih hidratov ali vseh virov ma\u0161\u010dob. <strong>Preve\u010d omejevalne diete in razli\u010dni programi razstrupljanja so bolj verjetno na\u010din<\/strong>, ki lahko po\u0161koduje zdrav odnos do hrane in zaradi katerega vam morda ne bo uspelo. Tudi Tja\u0161a sama je v preteklosti preizkusila razli\u010dne vrste diet, na primer<a href=\"https:\/\/gymbeam.si\/blog\/low-carb-ali-low-fat-dieta-katera-je-boljsa-za-hujsanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> low-carb<\/a> dieto ali keto dieto. Zaradi majhnega vnosa energije je hitro shuj\u0161ala, vendar se je spopadala z ogromno utrujenostjo in glavoboli. \u017dal je to spro\u017eilo za\u010daran krog stradanja in prenajedanja. Pred kratkim je pomislila na ta \u010das in si rekla, da bo tokrat stvari izpeljala druga\u010de in bolje. Za\u010dela je tako, da je zmanj\u0161ala u\u017eivanje svojega najljub\u0161ega sladoleda, sladkega peciva, sladkanega kapu\u010dina in drugih \u017eivil, ki imajo veliko kalorij, a nizko hranilno vrednost. <strong>To je spontano zmanj\u0161alo njen vnos energije brez potrebe po \u0161tetju kalorij.<\/strong> <span class=\"tadv-color\"><span style=\"color: #ff6600\">[5, 16]<\/span><\/span><\/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\"><span lang=\"SL\">Kateri hrani se je treba izogibati pri huj\u0161anju?<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>pi\u0161koti, \u010dokolada, sladko pecivo (roglji\u010dki, krofi), lizike in druge sladkarije<\/li><li>torte, kola\u010dki, sladoled<\/li><li>\u010dips, krompir\u010dek in druga ocvrta hrana<\/li><li>vnaprej pripravljeni izdelki (zamrznjena pica, mesne kroglice), hitri prigrizki<\/li><li>klobase, salame, mastno meso<\/li><li>sladkor, med, javorjev ali agavin sirup<\/li><li>muesli, granola in druga \u017eita za zajtrk z visoko vsebnostjo sladkorja<\/li><li>mastni siri, smetana, kremni jogurt<\/li><li>majonezni prelivi<\/li><li>limonade, sokovi, sladkana kava ali \u010daj, alkohol, energijski napitki<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Druga \u017eivila, na katera morate biti pozorni, najdete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/10-zivil-ki-se-zdijo-zdrava-le-na-prvi-pogled\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">10 \u017eivil, ki se zdijo zdrava le na prvi pogled<\/span><\/strong><\/a>.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1124x749.jpg\" alt=\"Kateri hrani se je treba izogibati pri huj\u0161anju?\" class=\"wp-image-312772\" width=\"843\" height=\"562\" title=\"Kateri hrani se je treba izogibati pri huj\u0161anju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Osredotocite_se_na_kakovostno_hrano\"><\/span>6. Osredoto\u010dite se na kakovostno hrano<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Po izlo\u010ditvi hrane z visoko vsebnostjo ma\u0161\u010dob in sladkorja bi se morala Tja\u0161a osredoto\u010diti na izbiro hrane za zajtrk, kosilo, ve\u010derjo in prigrizke. <strong>Pri tem ji bodo pomagala preprosta pravila zdrave prehrane.<\/strong> \u010ce se bo nau\u010dila pravilno kombinirati \u017eivila, bo imela polnovredne obroke, ki jo bodo napolnili in ne bo toliko hrepenela po sladkem.<\/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\"><span lang=\"SL\">Kako jesti zdravo?<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Vsakemu obroku dodajte zelenjavo ali sadje<\/span><\/strong><span lang=\"SL\"> z idejo, da ta super\u017eivila predstavljajo pribli\u017eno \u00bd kro\u017enika. Nato \u010dez dan zau\u017eijte 500\u2013600 g teh \u017eivil, predvsem zelenjave.<\/span><\/li><li><strong><span lang=\"SL\">V vsakem obroku si privo\u0161\u010dite beljakovine.<\/span><\/strong><span lang=\"SL\"> Izmenjujete lahko pusto meso, <a href=\"https:\/\/gymbeam.si\/sardine-v-oljcnem-olju-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ribe<\/a>, jajca, mle\u010dne izdelke, <a href=\"https:\/\/gymbeam.si\/bio-tofu-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, tempeh in seitan. Beljakovine naj sestavljajo pribli\u017eno \u00bc kro\u017enika.<\/span><\/li><li><strong><span lang=\"SL\">Izberite kompleksne ogljikove hidrate.<\/span><\/strong><span lang=\"SL\"> Izbirajte med <a href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsenimi kosmi\u010di<\/a>, polnozrnatim kruhom, ri\u017eem, testeninami, <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinojo<\/a>, ajdo, bulgurjem, kuskusom, krompirjem ali <a href=\"https:\/\/gymbeam.si\/bio-grahove-testenine-fusilli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnicami<\/a>. Ta \u017eivila naj bi sestavljala pribli\u017eno \u00bc va\u0161ega kro\u017enika.<\/span><\/li><li><strong><span lang=\"SL\">Osredoto\u010dite se na zdrave ma\u0161\u010dobe<\/span><\/strong><span lang=\"SL\">. Sem spadajo rastlinska olja (olj\u010dno, <a href=\"https:\/\/gymbeam.si\/sprej-za-kuhanje-canola-cooking-spray-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">repi\u010dno<\/a>, avokadovo, bu\u010dno), <a href=\"https:\/\/gymbeam.si\/pekan-orehi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a>, semena in <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslo iz ore\u0161\u010dkov<\/a>. Njihova porcija naj bo pribli\u017eno za velikost va\u0161ega palca, najve\u010d dva.<\/span><\/li><li><strong>Pijte nesladkane pija\u010de, kot so sve\u017ea voda in \u010daj. <\/strong>\u010ce \u017eelite izbolj\u0161ati svoj vnos vode, lahko naredite vodo <strong>okusnej\u0161o z<\/strong> limono ali <strong>brezkalori\u010dnim<\/strong> <a href=\"https:\/\/gymbeam.si\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>sladilom<\/strong><\/a>. Popijte pribli\u017eno 30\u201345 ml vode na kilogram telesne te\u017ee dnevno. Med dojenjem dodajte dodatnih 700 ml. Tja\u0161a trenutno tehta 75 kg, kar pomeni, da bi morala spiti vsaj 3 litre teko\u010dine na dan. <span style=\"color: #ff6600\">[17]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce vas zanimajo prednosti zdrave prehrane, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Kaj je zdrava prehrana in kako se nau\u010diti jesti zdravo?<\/span><\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2022\/01\/visual_en-1124x1049.png\" alt=\"Kako jesti zdravo?\" class=\"wp-image-335922\" title=\"Kako jesti zdravo?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/visual_en-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/visual_en-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/visual_en-1536x1433.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/visual_en.png 1542w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Nacrtujte_in_pripravite_obroke_vnaprej\"><\/span>7. Na\u010drtujte in pripravite obroke vnaprej<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri novorojen\u010dki ni povsem enostavno najti \u010dasa za vsakodnevno pripravo sve\u017ee hrane. Tja\u0161a se je nau\u010dila pripravljati svoje obroke vnaprej, tako da je lahko imela porcijo uravnote\u017eene hrane vedno na voljo. Posku\u0161a \u010dim bolj izkoristiti \u010das, ko otrok spi ali pa zanj skrbi partner.<\/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\"><span lang=\"SL\">Kako si olaj\u0161ati pripravo hrane za huj\u0161anje?<\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Poskusite na\u010drtovati, kaj boste jedli v naslednjih dveh do treh dneh<\/span><\/strong><span lang=\"SL\">, in nakupujte v skladu s tem.<\/span><\/li><li><strong><span lang=\"SL\">Vedno skuhajte ve\u010d porcij hkrati.<\/span><\/strong><span lang=\"SL\"> Dva do tri dni vnaprej skuhajte ve\u010d obrokov prilog, mesa in drugih virov beljakovin. Posamezne obroke razdelite v posode in jih shranite v hladilniku. Preprosto segrejte posodo in obrok pred jedjo dopolnite s sve\u017eo zelenjavo. \u010ce vas ne moti jesti iste obroke ve\u010d dni zapored, skuhajte ve\u010d obrokov vsaj dveh jedi za kosilo in ve\u010derjo.<\/span><\/li><li><strong><span lang=\"SL\">Zamrznite odve\u010dno hrano.<\/span><\/strong><span lang=\"SL\"> Ni vam treba zavre\u010di porcije, ki je ne morete pojesti. V zamrzovalniku ostanejo \u017eivila sve\u017ea \u0161e dolgo \u010dasa. Nato jih lahko uporabite po odmrzovanju, ko nimate \u010dasa za kuhanje.<\/span><\/li><li><strong><span lang=\"SL\">Izberite \u017eivila, ki jih je enostavno pripraviti.<\/span><\/strong><span lang=\"SL\"> Na primer, kuskus s tofujem, du\u0161en v ponvi z zelenjavo, je lahko pripravljen v desetih minutah. Drugi hitri obroki vklju\u010dujejo testenine s pe\u010denim pi\u0161\u010dancem ali tortiljo s \u0161unko in mozzarello.<\/span><\/li><li><strong><span lang=\"SL\">Pripravite si prigrizke.<\/span><\/strong><span lang=\"SL\"> V\u010dasih morda ni \u010dasa za topel obrok. Imejte na voljo zdrave prigrizke, da boste siti. Uporaben bi lahko bil polnozrnat kruh z ribjim namazom, \u0161unko ali sirom, beli jogurt z mueslijem, me\u0161animi ore\u0161\u010dki s porcijo sve\u017eega sadja ali banana z \u017elico <a href=\"https:\/\/gymbeam.si\/maslo-iz-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">masla iz indijskih ore\u0161\u010dkov<\/a>.<\/span><\/li><li><strong><span lang=\"SL\">Doma imejte zalogo sve\u017ee zelenjave.<\/span><\/strong><span lang=\"SL\"> Korenje, kumare, papriko in drugo zelenjavo nare\u017eite za en do dva dni vnaprej. Vse skupaj shranite v posode ali kozarce, ki jih lahko zaprete, in jih napolnite s sve\u017eo vodo. Tako narezana zelenjava dlje \u010dasa ostane sve\u017ea in hrustljava. Pri roki boste imeli odli\u010den vir vlaknin za pomo\u010d pri lakoti.<span style=\"color: #ff6600\"> [18-19]<\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Navdih za obroke, ki jih lahko pripravite v posodah, najdete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a href=\"http:\/\/orovy-jedalnicek-a-krabickova-dieta-na-2000-k\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Na\u010drt priprave obrokov za 2000 kcal.<\/span><\/strong><\/a><\/span><\/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=\"8_Izberite_pravo_vadbo_zase\"><\/span>8. Izberite pravo vadbo zase<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Vadba ne prina\u0161a le \u0161tevilnih koristi v obdobju po porodu. <strong>Pomaga tudi pri huj\u0161anju in krepitvi celotnega telesa.<\/strong> Je tudi odli\u010dna oblika sprostitve in odli\u010den na\u010din, da se umaknete od vsakodnevnih skrbi, tako da boste la\u017eje obvladovali stres in bolje spali. Tja\u0161a vsak dan hodi trideset minut, izvaja vaje za krepitev medeni\u010dnega dna in dvajset do trideset minut vadi doma s svojo telesno te\u017eo dvakrat na teden.<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00.jpeg\" alt=\"Kako po porodu za\u010deti znova telovaditi?\" class=\"wp-image-312789\" title=\"Kako po porodu za\u010deti znova telovaditi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00.jpeg 819w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/WhatsApp-Image-2021-11-10-at-08.20.00-320x400.jpeg 320w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n<\/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\">Kako po porodu za\u010deti znova telovaditi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\">Za\u010dnite s sprehodi.<\/span><\/strong><span lang=\"SL\"> Dodatna obremenitev v obliki otro\u0161kega vozi\u010dka bo poskrbela za to, da boste pokurili ve\u010d kalorij kot z obi\u010dajnim sprehodom.<span style=\"color: #ff6600\"> [20]<\/span><\/span><\/li><li><strong><span lang=\"SL\">Dodajte vaje za krepitev medeni\u010dnega dna (Keglove vaje).<\/span><\/strong><span lang=\"SL\"> Pri teh se mi\u0161ice v medeni\u010dnem predelu nadzorovano skr\u010dijo in sprostijo. Obi\u010dajno je s temi vajami mogo\u010de za\u010deti \u017ee nekaj dni po porodu, razen pri \u017eenskah, ki so imele carski rez. Te vaje bodo pomagale prepre\u010diti upad trebu\u0161nih organov in inkontinenco ter izbolj\u0161ati va\u0161e spolno \u017eivljenje. <span style=\"color: #ff6600\">[21-22]<\/span><\/span><\/li><li><strong><span lang=\"SL\">\u010ce imate diagnosticirano diastazo<\/span><\/strong><span lang=\"SL\"> (lo\u010ditev trebu\u0161nih mi\u0161ic), obi\u0161\u010dite fizioterapevta, ki vam bo pomagal izbrati ustrezne vaje in se te\u017eave \u010dim hitreje znebiti. Ne posku\u0161ajte s klasi\u010dnimi trebu\u0161njaki. <span style=\"color: #ff6600\">[21-22]<\/span><\/span><\/li><li><strong><span lang=\"SL\">Po \u0161estih tednih<\/span><\/strong><span lang=\"SL\"> ali ko se po\u010dutite pripravljeni, <strong>dodajte ve\u010d oblik<\/strong> <strong>gibanja.<\/strong> Izberite aktivnost, ki vas bo motivirala, in za\u010dnite z njo po\u010dasi. Ni vam treba te\u010di na desetine kilometrov na teden, kot ste pred nose\u010dnostjo. Intenzivnost in trajanje vadbe pove\u010dujte postopoma. <span style=\"color: #ff6600\">[20]<\/span><\/span><\/li><li><strong><span lang=\"SL\">Poskusite z jogo, pilatesom,<\/span><\/strong><span lang=\"SL\"> <a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: windowtext;text-decoration: none\"><span style=\"color: #ff6600\">kolesarjenjem<\/span>,<\/span><\/strong><\/a> vo\u017enjo sobnega kolesa ali plavanjem (ko se krvavitev ustavi).<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-2dc93974-e416-4a59-b2d9-f46129300b72\"><li><span lang=\"SL\">\u0160e \u0161est mesecev po porodu <strong>imate lahko nestabilne sklepe<\/strong>, zato pazite na skakanje in dvigovanje te\u017ekih ute\u017ei. <span style=\"color: #ff6600\">[20]<\/span><\/span><\/li><li><span lang=\"SL\">Poskusite telovaditi doma. S tem lahko prihranite \u010das, za\u010dnete pa lahko, kadar najdete nekaj minut zase. Na za\u010detku bodo zadostovale vaje z lastno telesno te\u017eo. Ko postanete mo\u010dnej\u0161i, lahko dodate ute\u017ei, med njimi tudi <a href=\"https:\/\/gymbeam.si\/kettlebell-crn-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a>, <a href=\"https:\/\/gymbeam.si\/komplet-trakov-za-krepitev-misic-loop-band-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbene trakove<\/a> ali pa uporabite <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suspenzijski vadbeni sistem<\/a>.<\/span><\/li><li><strong><span lang=\"SL\">Poskusite biti aktivni vsaj trideset minut na dan<\/span><\/strong><span lang=\"SL\">. \u0160tejejo tudi kraj\u0161i desetminutni bloki vadbe, ki jih lahko izvajate ve\u010dkrat na dan.<\/span><\/li><li><strong><span lang=\"SL\">Pri vadbi pazite na pravilno tehniko<\/span><\/strong><span lang=\"SL\"> in sledite signalom, ki vam jih po\u0161ilja telo. \u010ce se vam zdi kak\u0161na vaja neprijetna, jo zaenkrat raje presko\u010dite.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Poi\u0161\u010dite navdih za vaje z lastno telesno te\u017eo v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Pridite v formo s temi 12 vajami z lastno telesno te\u017eo<\/span><\/strong><\/a>.<\/span><\/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=\"9_Spocijte_se\"><\/span>9. Spo\u010dijte se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Kakovosten spanec in po\u010ditek<\/span><\/strong><span lang=\"SL\"> sta pri huj\u0161anju prav tako pomembna kot prehrana in vadba. Pri novorojen\u010dku morda ne boste pono\u010di spali niti pet ur. Potem sku\u0161ajte \u010dez dan \u010dim bolj nadoknaditi primanjkljaj spanca tako, da zadremate skupaj z dojen\u010dkom ali ko nekdo drug pazi nanj.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce imate <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">te\u017eave s spanjem<\/a>, bodite previdni pri vnosu kofeina popoldan in zve\u010der. Spanec lahko motijo tudi te\u017eki obroki tik pred spanjem. Pred spanjem se izogibajte brskanju po internetu ali gledanju televizije. Zamenjajte svoj pametni telefon za knjigo, ki vam bo pomagala ustvariti spro\u0161\u010dujo\u010de vzdu\u0161je, v katerem boste la\u017eje zaspali.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce si \u010dez dan vzamete trenutek zase, pojdite na masa\u017eo, privo\u0161\u010dite si pene\u010do kopel, berite ali pa obi\u0161\u010dite prijateljico. <strong>\u010ce ste fizi\u010dno in psihi\u010dno dovolj spo\u010diti, bodo stvari stekle nekoliko la\u017eje.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o prednostih spanja si lahko preberete v na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spanje: naju\u010dinkovitej\u0161i booster in topilec ma\u0161\u010dob v enem.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1124x749.jpeg\" alt=\"Spanec in po\u010ditek sta zelo pomemben del huj\u0161anja\" class=\"wp-image-312803\" width=\"843\" height=\"562\" title=\"Spanec in po\u010ditek sta zelo pomemben del huj\u0161anja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Svojo_pot_delite_s_prijateljico_in_se_ne_primerjajte_z_nikomer\"><\/span>10. Svojo pot delite s prijateljico in se ne primerjajte z nikomer<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">V\u010dasih je te\u017eko zdru\u017eiti varstvo otrok, skrb za dom, vadbo, kuhanje, partnerske in dru\u017einske odnose in ob tem ne znoreti. Tja\u0161i pomaga prijateljica Patricija, s katero telovadi in deli vse svoje dvome in dose\u017eke. Ni vam treba za\u010deti obiskovati skupinskih vadb in spoznavati nove ljudi, \u010de tega v resnici ne \u017eelite. <strong>Samo poi\u0161\u010dite nekoga, s katerim boste delili vse in nekoga, ki vas bo podpiran na va\u0161i poti. S tem lahko motivirate in navdihujete drug drugega.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Pazite na pretirane primerjave,<\/span><\/strong><span lang=\"SL\"> bodisi s prijatelji ali slavnimi osebami. Vsak od nas je druga\u010den. Samo zato, ker je slavna igralka pokurila nose\u010dni\u0161ke kilograme mesec dni po porodu, \u0161e ne pomeni, da se je tega lotila na zdrav in trajnosten na\u010din. Osredoto\u010dite se izklju\u010dno nase in na svoj napredek.<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1124x749.jpg\" alt=\"Pri huj\u0161anju je pomembno, da se ne primerjate z drugimi\" class=\"wp-image-312819\" width=\"843\" height=\"562\" title=\"Pri huj\u0161anju je pomembno, da se ne primerjate z drugimi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span><span lang=\"SL\">Kaj bi si morali zapomniti?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Izguba telesne te\u017ee po porodu ima svoje posebnosti, ki jih je treba upo\u0161tevati. \u010ce ste novope\u010dena mamica, morate svojo prehrano prilagoditi glede na to, ali dojite, in izlo\u010diti \u017eivila, ki vsebujejo veliko ma\u0161\u010dob in sladkorja. Oblikujte prehranjevalni na\u010drt, sestavljen iz<strong> kakovostnih \u017eivil<\/strong> po na\u010delih zdrave prehrane. Dodajte nekaj <strong>sprehodov, vaj za krepitev medeni\u010dnega<\/strong> <strong>dna<\/strong> in postopoma se lahko za\u010dnete vra\u010dati k svojim najljub\u0161im \u0161portom. Te\u017eki dnevi bodo potem dobro kompenzirani (kolikor je le mogo\u010de) z <strong>zadostnim spanjem in po\u010ditkom<\/strong>, ki bo na splo\u0161no podprl va\u0161 trud.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali imate med prijateljicami novope\u010deno mamico, ki posku\u0161a shuj\u0161ati? Delite ta \u010dlanek z njo, saj ji lahko nasveti pomagajo pri izgubi nose\u010dni\u0161ke te\u017ee.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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","protected":false},"excerpt":{"rendered":"<p>Kako zdravo shuj\u0161ati po porodu? Ta \u010dlanek vam bo povedal, kateri hrani se je treba izogibati med dojenjem, kako za\u010deti telovaditi in kak\u0161no vlogo ima dojenje pri izgubi telesne te\u017ee.<\/p>\n","protected":false},"author":129,"featured_media":312677,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6675,6459,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-332863","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-jedilnik","10":"tag-vadba-sl","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>Kako shuj\u0161ati po porodu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Izguba telesne te\u017ee po porodu je precej specifi\u010dna. 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