{"id":335823,"date":"2022-01-19T14:25:33","date_gmt":"2022-01-19T13:25:33","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=335823"},"modified":"2022-11-29T10:12:19","modified_gmt":"2022-11-29T09:12:19","slug":"mamurluci-zasto-se-pojavljuju-i-kako-ih-se-brzo-rijesiti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/mamurluci-zasto-se-pojavljuju-i-kako-ih-se-brzo-rijesiti\/","title":{"rendered":"Mamurluci: za\u0161to se pojavljuju i kako ih se brzo rije\u0161iti"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/mamurluci-zasto-se-pojavljuju-i-kako-ih-se-brzo-rijesiti\/#Sto_je_mamurluk_i_kako_nastaje\" title=\"\u0160to je mamurluk i kako nastaje?\">\u0160to je mamurluk i kako nastaje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/mamurluci-zasto-se-pojavljuju-i-kako-ih-se-brzo-rijesiti\/#Kada_mamurluk_nestaje_i_koliko_obicno_traje\" title=\"Kada mamurluk nestaje i koliko obi\u010dno traje?\">Kada mamurluk nestaje i koliko obi\u010dno traje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/mamurluci-zasto-se-pojavljuju-i-kako-ih-se-brzo-rijesiti\/#10_nacina_da_se_rijesite_ili_idealno_%E2%80%93_sprijecite_mamurluk\" title=\"10 na\u010dina da se rije\u0161ite ili idealno &#8211; sprije\u010dite mamurluk\">10 na\u010dina da se rije\u0161ite ili idealno &#8211; sprije\u010dite mamurluk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/mamurluci-zasto-se-pojavljuju-i-kako-ih-se-brzo-rijesiti\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Proslave svih vrsta i druga dru\u0161tvena doga\u0111anja neizbje\u017eno uklju\u010duju malo alkohola. Za uspjeh, zdravlje i sretnu novu godinu nazdravljamo \u010da\u0161om omiljenog pi\u0107a. Ali za ve\u0107inu nas zdravica tu \u010desto ne zavr\u0161ava. <strong>Na\u017ealost, veselo raspolo\u017eenje i zabava do kraja no\u0107i u\u010dinit \u0107e svoje ujutro.<\/strong> Bla\u017ea vrtoglavica ujutro, glavobolja i nevjerojatna \u017ee\u0111 me\u0111u naj\u010de\u0161\u0107im su simptomima, a ostatak dana \u010desto tra\u017eimo na\u010din da se \u0161to prije rije\u0161imo mamurluka.<\/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=\"Sto_je_mamurluk_i_kako_nastaje\"><\/span>\u0160to je mamurluk i kako nastaje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nije neobi\u010dno probuditi se s mamurlukom nakon pijane zabave. <strong>Prema istra\u017eivanjima, oko 78 % ljudi koji su prethodne no\u0107i popili malo vi\u0161e od one &#8220;zdrave koli\u010dine&#8221; alkohola iskusilo je njegove simptome.<\/strong> Brojni \u010dimbenici sudjeluju u njegovom nastanku. Naj\u010de\u0161\u0107i simptomi uklju\u010duju umor, glavobolje, \u017eelu\u010dane tegobe i ponekad blage nesvjestice koje potom moraju nadgledati drugi posjetitelji zabave. Za\u0161to nam se doga\u0111a mamurluk i \u0161to se krije iza toga? <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Dehidracija i neravnote\u017ea elektrolita<\/h3>\n\n\n\n<p>Alkohol ima sposobnost smanjivanja razine antidiuretskog hormona (ADH). To pak uzrokuje da bubrezi izlu\u010duju vi\u0161e vode, \u0161to <strong>dovodi do potrebe za \u010de\u0161\u0107im odla\u017eenjem na WC<\/strong>. Naprimjer, ako popijete koktel od 250 ml s 50 g alkohola, mo\u017eete o\u010dekivati da \u0107e va\u0161e tijelo izlu\u010diti oko 600 &#8211; 1000 ml mokra\u0107e. Ako s vremena na vrijeme nakon alkoholnih pi\u0107a ne popijete i poneko bezalkoholno, te\u0161ko da \u0107ete pro\u0107i bez dehidracije. Uz suha usta i \u017ee\u0111, simptomi uklju\u010duju tamnu mokra\u0107u (tamno\u017eute do naran\u010daste boje) i o\u0161te\u0107enje funkcije mozga, primjerice u obliku slabije koncentracije. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010ce\u0161\u0107im odla\u017eenjem na WC gubite i va\u017enije elektrolite poput natrija, <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezija<\/a>, kalija ili kalcija.<\/strong> Oni sudjeluju u odr\u017eavanju optimalne hidratacije, ali i u pravilnoj funkciji mi\u0161i\u0107a, \u017eivaca, srca i mozga. Iz tog razloga, naru\u0161avanje njihove ravnote\u017ee \u010desto ima negativan u\u010dinak na to kako se osje\u0107ate dan nakon zabave. <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<p>Ako se pitate \u0161to dehidracija mo\u017ee uzrokovati, sve \u0161to trebate znati prona\u0107i \u0107ete u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako nedovoljan re\u017eim pijenja utje\u010de na va\u0161e zdravlje?<\/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\/12\/iStock-1020553936-1124x750.jpg\" alt=\"\u0160to je mamurluk?\" class=\"wp-image-329267\" width=\"843\" height=\"563\" title=\"\u0160to je mamurluk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1020553936-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1020553936-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1020553936-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1020553936-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Razgradnja alkohola<\/h3>\n\n\n\n<p>Za eliminaciju alkohola (etanola) iz tijela uglavnom se brine na\u0161a jetra. Njezine stanice proizvode enzim koji se zove alkoholna dehidrogenaza (ADH). <strong>To pokre\u0107e pretvorbu etanola u acetaldehid koji ima toksi\u010dne u\u010dinke na tijelo.<\/strong> <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><strong>Acetaldehid se stoga mo\u017ee identificirati kao glavni krivac za glavobolje, mu\u010dninu i druge simptome mamurluka.<\/strong> Nasre\u0107u, opremljeni smo jo\u0161 jednim enzimom &#8211; acetaldehid dehidrogenazom (ALDH) koji brine o njegovoj razgradnji u neaktivnu octenu kiselinu. <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>Me\u0111utim, neki ljudi imaju smanjenu sposobnost proizvodnje enzima ADH i ALDH zbog genetske varijacije. <strong>Acetaldehid se stoga obi\u010dno te\u017ee razgra\u0111uje, \u0161to mo\u017ee rezultirati ni\u017eom ukupnom tolerancijom na alkohol.<\/strong> Mo\u017eda i vi imate prijatelja koji je nakon jednog pi\u0107a znatno vedriji od ostatka grupe. Postoje \u010dak i rasne razlike u razgradnji alkohola. Samo da se zna, oko 50 % stanovni\u0161tva koje \u017eivi u isto\u010dnoazijskoj regiji ima naru\u0161enu odnosno smanjenu proizvodnju ALDH. <span style=\"color: #ff6600\">[5]<\/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\">3. Pijenje alkohola na prazan \u017eeludac<\/h3>\n\n\n\n<p>Vjerojatno ste i vi od nekoga \u010duli staru poslovicu:<em> &#8220;Dobro se najedi prije pijenja alkohola.&#8221;<\/em> Ako ste poslu\u0161ali njihov savjet, mo\u017eete im zahvaliti za ugodnije jutro sljede\u0107eg dana. Piti na prazan \u017eeludac nije dobra ideja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Alkohol se br\u017ee apsorbira u krvotok,<\/strong> \u0161to mo\u017ee rezultirati bolovima u trbuhu, mu\u010dninom i op\u0107enito ozbiljnijim simptomima mamurluka. Nije lo\u0161a ideja pojesti ve\u010deru prije planirane zabave ili grickati grickalice i druge slastice koje su vam pri ruci tijekom ve\u010deri. <span style=\"color: #ff6600\">[6]<\/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\/12\/iStock-1216786503-e1640421758351-1124x748.jpg\" alt=\"\u0160to uzrokuje mamurluk?\" class=\"wp-image-329281\" width=\"843\" height=\"561\" title=\"\u0160to uzrokuje mamurluk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1216786503-e1640421758351-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1216786503-e1640421758351-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1216786503-e1640421758351-768x511.jpg 768w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1216786503-e1640421758351.jpg 1163w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Varljivi kongeneri<\/h3>\n\n\n\n<p>Kongeneri su tvari koje nekim alkoholnim pi\u0107ima daju tipi\u010dan okus i miris. Na\u017ealost, imaju sli\u010dne toksi\u010dne u\u010dinke na tijelo kao etanol. <strong>Iz tog razloga se \u010desto povezuju s te\u017eim mamurlucima.<\/strong> Dakle, obi\u010dno ja\u010de glavobolje, mu\u010dnina ili umor. Ako ste ikada pretjerali s rumom, rakijom, viskijem ili konjakom, mo\u017eda znate o \u010demu govorimo. To su pi\u0107a koja imaju najve\u0107u razinu opasnih kongenera. <span style=\"color: #ff6600\">[6-7]<\/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\">5. Naru\u0161ena kvaliteta sna<\/h3>\n\n\n\n<p>Dobar san vjerojatno je posljednja stvar koju o\u010dekujete nakon no\u0107nog izlaska. \u010cak i ako se uspijete naspavati preporu\u010denih 7 &#8211; 9 sati sna, kvaliteta toga vjerojatno ne\u0107e biti idealna. <strong>Alkohol mo\u017ee ote\u017eati dubok san koji vam je potreban.<\/strong> Kao rezultat toga, malo je vjerojatno da \u0107ete se osje\u0107ati potpuno odmorno kada se probudite, a umor i pospanost pravit \u0107e vam dru\u0161tvo do kraja dana. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Lo\u0161a kvaliteta sna tako\u0111er mo\u017ee smanjiti razinu hormona.<\/strong> Mo\u017ee pove\u0107ati grelin (hormon gladi) i smanjiti leptin (hormon sitosti). To je mo\u017eda razlog za\u0161to mnogi ljudi osje\u0107aju veliku glad dan nakon zabave. Njihov krule\u0107i \u017eeludac tada se poku\u0161ava zadovoljiti tipi\u010dno visokokalori\u010dnom hranom koja ima puno masti i soli. U ovom slu\u010daju jaja i slanina su daleko privla\u010dniji od ka\u0161e s vo\u0107em. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u010desto imate problema sa spavanjem, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte na\u0161e jednostavne savjete za bolji san.<\/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\/12\/iStock-1147295715-1124x791.jpg\" alt=\"Mamurluci i nedostatak sna\" class=\"wp-image-329295\" width=\"843\" height=\"561\" title=\"Mamurluci i nedostatak sna\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Negativan u\u010dinak na imunolo\u0161ki sustav<\/h3>\n\n\n\n<p>Alkohol tako\u0111er mo\u017ee utjecati na va\u0161 imunolo\u0161ki sustav. Zapravo, brojne studije su otkrile da ljudi s mamurlukom \u010desto imaju povi\u0161ene razine proupalnih citokina. Ove tvari se obi\u010dno pove\u0107avaju u tijelu kada se bori protiv infekcije.<strong> \u010cesto uzrokuju bolove u mi\u0161i\u0107ima i glavi, umor, mu\u010dninu i razdra\u017eljivost.<\/strong> <span style=\"color: #ff6600\">[10-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako se koli\u010dina etanola (alkohola) u tijelu pove\u0107ava, obi\u010dno se pove\u0107avaju i razine gore navedenih citokina. Kada se alkohol razgradi u tijelu, nastaju i \u0161tetni slobodni radikali, koji mogu uzrokovati oksidativni stres. To je tako\u0111er \u010desto povezano sa simptomima mamurluka. <span style=\"color: #ff6600\">[10-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pitate se kako oja\u010dati svoj imunitet? Popularni na\u010dini uklju\u010duju o\u010dvr\u0161\u0107avanje i druge prakti\u010dne savjete koje mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 na\u010dina da oja\u010date svoj imunolo\u0161ki sustav i za\u0161titite svoje zdravlje.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"48598,6322,34207,57832,46117,29851,53248,28095,33457,258,28324,34501 \" ><\/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=\"Kada_mamurluk_nestaje_i_koliko_obicno_traje\"><\/span>Kada mamurluk nestaje i koliko obi\u010dno traje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eda \u0107ete po\u010deti primje\u0107ivati prve znakove mamurluka <strong>\u0161est do osam sati nakon \u0161to ste popili posljednje pi\u0107e.<\/strong> Ovo je razdoblje otrije\u017enjenja, kada je alkohol ve\u0107 eliminiran iz tijela. Tada \u0107ete morati pri\u010dekati oko 20 &#8211; 24 sata da se mamurluk u potpunosti smiri. Me\u0111utim, sve ovisi o mnogim \u010dimbenicima kao \u0161to su vrsta i koli\u010dina konzumiranog alkohola, genetika, brzina metabolizma, kao i tjelesna te\u017eina i visina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ako idete sa zabave na zabavu, kao \u0161to je tipi\u010dno izme\u0111u Bo\u017ei\u0107a i Nove godine, mo\u017eda \u0107e trebati malo dulje da se potpuno vratite u normalu. Mo\u017eda \u0107ete se suo\u010diti s nekoliko dana mamurluka, nakon \u010dega \u0107ete se zavjetovati da vi\u0161e nikada ne\u0107ete piti.<span style=\"color: #ff6600\"> [1-2]<\/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\/12\/38.-kocovina-1124x749.jpg\" alt=\"Koliko dugo traje mamurluk?\" class=\"wp-image-329309\" width=\"843\" height=\"562\" title=\"Koliko dugo traje mamurluk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/38.-kocovina-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/38.-kocovina-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/38.-kocovina-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/38.-kocovina-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=\"10_nacina_da_se_rijesite_ili_idealno_%E2%80%93_sprijecite_mamurluk\"><\/span>10 na\u010dina da se rije\u0161ite ili idealno &#8211; sprije\u010dite mamurluk<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U svijetu postoji bezbroj zajam\u010denih savjeta kako se \u0161to br\u017ee rije\u0161iti mamurluka. Neki se kunu u ispijanje kave ili Cole, a drugi spas tra\u017ee u juhama ili masnoj hrani. \u0160to zaista djeluje?<\/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. Mo\u017eete smanjiti ja\u010dinu svog mamurluka tijekom ve\u010deri odabirom pi\u0107a s ni\u017eim razinama kongenera<\/h3>\n\n\n\n<p>Ako \u017eelite u potpunosti izbje\u0107i mamurluk, u idealnom slu\u010daju nemojte piti ili smanjite broj pi\u0107a na minimum. Prilikom odabira odre\u0111enog pi\u0107a <strong>trebali biste posegnuti za onim s ni\u017eim udjelom kongenera.<\/strong> Dr\u017eite se jedne vrste pi\u0107a tijekom cijele ve\u010deri. Tako\u0111er, poku\u0161ajte ne pretjerati sa \u0161ampanjcem ili pro\u0161ekom. Ova popularna pi\u0107a sadr\u017ee mjehuri\u0107e koji mogu ubrzati apsorpciju alkohola. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Pi\u0107a s ve\u0107im udjelom kongenera obi\u010dno zna\u010de ja\u010di mamurluk<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\">Pi\u0107a s ni\u017eim sadr\u017eajem kongenera<\/p><\/th><th><p style=\"text-align: center\">Pi\u0107a s vi\u0161im sadr\u017eajem kongenera<\/p><\/th><\/tr><\/thead><tbody><tr><td>votka, gin, svijetli rum, bijelo vino, svijetlo pivo, druga \u010dista \u017eestoka pi\u0107a<\/td><td>burbon, rakija, viski, konjak, tamni rum, crno vino<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Poku\u0161ajte razrijediti alkohol \u0161to je vi\u0161e mogu\u0107e i zamijeniti ga vodom, <\/strong>sokom ili drugim bezalkoholnim pi\u0107em. Prije odlaska na tulum pobrinite se da dobro jedete, a ne \u0161kodi ni pojesti ne\u0161to tijekom zabave. Kad do\u0111ete ku\u0107i, <strong>popijte veliku \u010da\u0161u svje\u017ee vode prije spavanja. Mo\u017eete dodati malo soli ili <\/strong><a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>elektrolite<\/strong><\/a> u svoju vodu kako biste se hidratizirali i odr\u017eavali razinu teku\u0107ine u tijelu nadopunjenom. <span style=\"color: #ff6600\" class=\"tadv-color\">[13\u201314]<\/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. Poku\u0161ajte se dovoljno naspavati<\/h3>\n\n\n\n<p>Napu\u0161tanje sjajne zabave malo ranije mo\u017ee biti velika \u017ertva za neke, ali \u010desto se isplati. <strong>Ako sljede\u0107i dan \u017eelite normalno funkcionirati, trebali biste se dobro naspavati.<\/strong> Najmanje sedam sati. Alkohol mo\u017eda ne\u0107e rezultirati istom kvalitetom sna, ali je ipak bolje nego ne spavati uop\u0107e ili samo nekoliko sati. Ako mo\u017eete, odspavajte tijekom dana. To \u0107e va\u0161em tijelu dati priliku da se usredoto\u010di na popravak \u0161tete uzrokovane alkoholom. <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<p>Pitate li se kakve jo\u0161 posljedice mo\u017ee imati nedovoljno sna, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to se doga\u0111a s va\u0161im tijelom kada ne spavate dovoljno?<\/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\/12\/iStock-1192627435-_-OKKsss-1124x749.jpg\" alt=\"Za\u0161to je dobro odspavati mamurluk?\" class=\"wp-image-329454\" width=\"843\" height=\"562\" title=\"Za\u0161to je dobro odspavati mamurluk?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1192627435-_-OKKsss-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1192627435-_-OKKsss-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1192627435-_-OKKsss-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1192627435-_-OKKsss-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pojedite ne\u0161to kada se probudite<\/h3>\n\n\n\n<p>Ako niste u stanju zadr\u017eati \u0161to vi\u0161e vode, poku\u0161ajte jesti kada se probudite. Mo\u017eda \u017eudite za ne\u010dim stvarno masnim i kalori\u010dnim i \u017eelite odmah pojesti pizzu, pomfrit s majonezom ili jaja i slaninu. Ali tako te\u017eak obrok mogao bi iritirati va\u0161 \u017eeludac i pogor\u0161ati va\u0161 mamurluk. Umjesto toga probajte pecivo sa \u0161unkom i sirom, jaje bez slanine ili jogurt i <a href=\"https:\/\/gymbeam.hr\/proteinska-granola-s-medom-i-bademima-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolu<\/a>. Ako se probudite u vrijeme ru\u010dka, zdjela tople juhe od mesa i povr\u0107a sigurno \u0107e vam dobro do\u0107i. <strong>To \u0107e nadoknaditi va\u017ene hranjive tvari, kao i elektrolite za kojima umorno tijelo \u017eudi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kada pojedete obrok bogat proteinima ili popijete <\/strong><a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinski<\/strong><\/a><strong> napitak sam za sebe, svome tijelu dajete aminokiselinu <\/strong><a href=\"https:\/\/gymbeam.hr\/n-acetyl-l-cystein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cistein<\/strong><\/a> koja se obi\u010dno koristi za smanjenje simptoma mamurluka. Sudjeluje u razgradnji toksi\u010dnog acetaldehida. Osim toga, tako\u0111er podr\u017eava proizvodnju antioksidansa glutationa koji poma\u017ee tijelu u borbi protiv oksidativnog stresa.<strong> Ugljikohidrati iz \u017eitarica ili pe\u010denih proizvoda, zauzvrat, poma\u017eu vratiti razinu \u0161e\u0107era u krvi u normalu koja mo\u017ee biti niska zbog alkohola<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[14, 16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste spremni za pripremu kompletno zdravog doru\u010dka i pitate se \u0161to bi trebao sadr\u017eavati, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/najcesce-pogreske-prilikom-dorucka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>6 naj\u010de\u0161\u0107ih pogre\u0161aka prilikom doru\u010dka i kako ih ispraviti?<\/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\/12\/iStock-998337352-1124x749.jpg\" alt=\"Koja \u0107e hrana pomo\u0107i kod mamurluka?\" class=\"wp-image-329337\" width=\"843\" height=\"562\" title=\"Koja \u0107e hrana pomo\u0107i kod mamurluka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-998337352-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-998337352-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-998337352-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-998337352-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Nadoknadite teku\u0107ine i elektrolite<\/h3>\n\n\n\n<p>Nakon \u0161to popijete veliku koli\u010dinu alkohola, va\u0161e tijelo je vjerojatno dehidrirano. <strong>Dakle, \u0161to piti kada ste mamurni?<\/strong> Tijekom dana poku\u0161ajte piti svje\u017eu vodu ili biljne \u010dajeve (metvica, kamilica). To tako\u0111er mo\u017ee pomo\u0107i kod mu\u010dnine i drugih probavnih problema povezanih s mamurlukom.<strong> Coca-Cola ili Sprite tako\u0111er mogu biti dobra opcija za mamurluk.<\/strong> Prema studijama, ova pi\u0107a \u010dak mogu utjecati na proizvodnju enzima koji razgra\u0111uje acetaldehid. <span style=\"color: #ff6600\">[17-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er je po\u017eeljno u pi\u0107e dodati elektrolite za optimalno zadr\u017eavanje vode. Pove\u0107ajte unos natrija slanom hranom, nadopunite kalij bananom, a magnezij crnom \u010dokoladom ili&nbsp;<a href=\"https:\/\/gymbeam.hr\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplementima<\/a>. Kompletnije rje\u0161enje je <a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tableta<\/a> koja sadr\u017ei sve elektrolite koje mo\u017eete jednostavno isprati vodom. <span style=\"color: #ff6600\" class=\"tadv-color\">[18\u201319]<\/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<h3 class=\"wp-block-heading\">5. Fokusirajte se na vitamine i minerale<\/h3>\n\n\n\n<p>Neki vitamini i minerali mogu vam pomo\u0107i da lak\u0161e prebrodite naporan dan u raljama mamurluka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.hr\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin B3<\/a> i <a href=\"https:\/\/gymbeam.hr\/cink-kelat-100-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a> naprimjer, sudjeluju u metaboli\u010dkim procesima odgovornim za razgradnju alkohola.<\/li><li><a href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin C<\/a> i <a href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">selen,<\/a> zahvaljuju\u0107i svojim antioksidativnim u\u010dincima, mogu pomo\u0107i u za\u0161titi tijela od oksidativnog stresa.<\/li><li><strong>Konzumacija alkohola mo\u017ee dovesti do oslabljene apsorpcije vitamina<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.hr\/vitamin-b1-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B1<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hr\/folna-kiselina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B9<\/strong><\/a><strong> i <\/strong><a href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B12<\/strong><\/a><strong>.<\/strong> Iz tog razloga te se tvari dodaju i dodacima prehrani za ubla\u017eavanje simptoma mamurluka.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve ove mikronutrijente mo\u017eete uzimati zasebno ili u obliku kompleksnih multivitaminskih <a href=\"https:\/\/gymbeam.hr\/multivitamin-vitality-complex-60-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplemenata<\/a>, koje su, u jednoj ili dvije tablete, jednostavno rje\u0161enje za brzi unos ovih tvari u sebe. <span style=\"color: #ff6600\" class=\"tadv-color\">[20\u201323]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/12\/GymBeam-5-1124x749.jpg\" alt=\"Vitamini i minerali za mamurluk\" class=\"wp-image-329371\" width=\"843\" height=\"562\" title=\"Vitamini i minerali za mamurluk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/GymBeam-5-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/GymBeam-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/GymBeam-5-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/GymBeam-5-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Probajte \u0111umbir ili ekstrakt ginsenga<\/h3>\n\n\n\n<p>Mnoge biljke i bilje sadr\u017ee \u0161irok raspon antioksidansa, vitamina i minerala. Iz tog razloga se tako\u0111er tradicionalno koriste u obliku \u010dajeva ili dodataka prehrani za ubla\u017eavanje simptoma mamurluka. Njihovo djelovanje je tako\u0111er dokazano studijama. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Prema jednoj od njih, \u0111umbir mo\u017ee donijeti olak\u0161anje od mu\u010dnine i drugih probavnih problema povezanih s mamurlukom. Od njega mo\u017eete skuhati jak \u010daj ili probati koncentriraniji <a href=\"https:\/\/gymbeam.hr\/ginger-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shot od \u0111umbira<\/a> koji \u0107e vas sigurno podi\u0107i na noge. Od njega mo\u017eete napraviti i \u010daj, samo sadr\u017eaj ulijte u \u0161alicu i prelijte vru\u0107om vodom. <span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostali aktivni sastojci uklju\u010duju <a href=\"https:\/\/gymbeam.hr\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ginseng <\/strong><\/a><strong><em>(Panax ginseng), koji prema studijama mo\u017ee potaknuti metabolizam alkohola <\/em><\/strong>i, zahvaljuju\u0107i svojim antioksidativnim svojstvima, neutralizirati i slobodne radikale koji se \u010desto stvaraju tijekom tog procesa. <span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o u\u010dincima \u0111umbira, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-dumbir-moze-poboljsati-nase-zdravlje-i-pomoci-u-mrsavljenju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako \u0111umbir mo\u017ee pobolj\u0161ati va\u0161e zdravlje i pomo\u0107i vam da smr\u0161avite?<\/strong><\/a><\/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\">7. Pokrenite svoje tijelu i um uz pomo\u0107 kofeina<\/h3>\n\n\n\n<p>\u0160alica kave ne\u0107e vas nekim \u010dudom izlije\u010diti od mamurluka, ali \u0107e vas njezini u\u010dinci barem razbuditi i razveseliti. <strong>Osim toga, sadr\u017ei i niz mo\u0107nih antioksidansa pa si ju nakon zabave ne morate uskra\u0107ivati.<\/strong> Ali pazite da ne pretjerate, a ako ju pijete crnu, bez mlijeka, bolje je da se najedete prije. Jaka crna kava mo\u017ee iritirati prazan \u017eeludac. <span style=\"color: #ff6600\">[18, 25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dr\u017eite se preporu\u010denog maksimuma od 400 mg <a href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofeina<\/a> dnevno i nave\u010der zamijenite kavu \u010dajem od mente ili kamilice. Uostalom, \u017eelite se dobro naspavati u no\u0107i koja slijedi i nadoknaditi manjak sna od prethodne no\u0107i. Ako ne pijete kavu, kofein mo\u017eete prona\u0107i i u crnom i zelenom \u010daju, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-matcha-prah-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">matchi<\/a> ili svojim omiljenim <a href=\"https:\/\/gymbeam.hr\/bcaa-energy-drink-250-ml-gymbeam.html\" class=\"ek-link\">BCAA napitcima<\/a>. <span style=\"color: #ff6600\">[<\/span><span style=\"color: #ff6600\" class=\"tadv-color\">18, 25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima \u0161to vam sve kava mo\u017ee ponuditi, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-kava-zdrava-7-razloga-zasto-biste-joj-trebali-dati-priliku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Je li kava zdrava? 7 razloga za\u0161to biste joj trebali dati priliku.<\/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\/12\/iStock-1279841437-1124x749.jpg\" alt=\"Mo\u017ee li kava pomo\u0107i kod mamurluka?\" class=\"wp-image-329385\" width=\"843\" height=\"562\" title=\"Mo\u017ee li kava pomo\u0107i kod mamurluka?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1279841437-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1279841437-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1279841437-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1279841437-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Pro\u0161e\u0107ite<\/h3>\n\n\n\n<p>Ostali provjereni savjeti za mamurluk uklju\u010duju tjelovje\u017ebu. Umjesto da gledate Netflix cijeli dan, krenite u \u0161etnju i otkrit \u0107ete da \u0107ete se nakon toga osje\u0107ati puno bolje. Time \u0161to \u0107ete pokrenuti svoje tijelo, potaknut \u0107ete metabolizam i izbaciti endorfine koji \u0107e vam barem malo pobolj\u0161ati raspolo\u017eenje. Ako vam je do toga, poku\u0161ajte s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/20-vjezbi-za-leda-koje-ce-vam-pomoci-protiv-bolova-u-ledima-i-kraljeznici\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>istezanjem<\/strong><\/a><strong>, jogom, kratkim tr\u010danjem ili laganim treningom snage. Ali ne zaboravite piti teku\u0107inu \u010dak i kada se bavite sportom. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U tome vam mo\u017ee pomo\u0107i sportska boca za vodu koja se mo\u017ee aromatizirati s&nbsp; <a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> ili oboga\u0107ena <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/maltodekstrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodekstrinom<\/a> za energiju. Na dan kada se osje\u0107ate umorno, vjerojatno \u0107ete biti dehidrirani i imati sporije reakcije, mo\u017eda nije najbolja ideja oti\u0107i u teretanu kako biste probali raditi intenzivne \u010du\u010dnjeve. To je zato \u0161to biste se lako mogli ozlijediti i va\u0161a izvedba ne\u0107e ba\u0161 biti na svjetskoj razini. <span style=\"color: #ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kako alkohol mo\u017ee utjecati na vi\u0161e od samo atletskih performansi, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-alkohol-utjece-na-mrsavljenje-regeneraciju-i-rast-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako alkohol utje\u010de na mr\u0161avljenje, oporavak i rast mi\u0161i\u0107a?<\/strong><\/a><\/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\">9. Zadnje rje\u0161enje neka vam budu lijekovi<\/h3>\n\n\n\n<p>Mnogi ljudi s mamurlukom automatski pose\u017eu za acilpirinom, ibalginom ili drugim lijekovima protiv bolova kad se probude. U to vrijeme, me\u0111utim, jo\u0161 uvijek mogu imati alkohol u krvotoku, \u0161to se svakako ne smije kombinirati s lijekovima. Mo\u017ee uzrokovati o\u0161te\u0107enje jetre ili iritaciju \u017eeluca. <span style=\"color: #ff6600\">[27-28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz tog razloga se <strong>obi\u010dno preporu\u010da pri\u010dekati da pro\u0111e najmanje dvanaest sati od posljednjeg pi\u0107a. <\/strong>Ako je ba\u0161 potrebno, uzmite aspirin, ibuprofen ili neki drugi lijek iz skupine nesteroidnih analgetika. Kao i bol, oni \u0107e pomo\u0107i u suzbijanju upalnog odgovora tijela na alkohol. <strong>Ako imate \u017egaravicu, poku\u0161ajte sa sodom bikarbonom kako biste smanjili kiselost \u017eeluca.<\/strong> <span style=\"color: #ff6600\">[27-28]<\/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\/12\/iStock-1157902723-1124x750.jpg\" alt=\"Lijek za mamurluk\" class=\"wp-image-329399\" width=\"843\" height=\"563\" title=\"Lijek za mamurluk\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1157902723-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1157902723-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1157902723-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/iStock-1157902723-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Najbolje da zaboravite na \u010dudotvorni lijek protiv mamurluka<\/h3>\n\n\n\n<p>Mo\u017eda ste \u010duli frazu: &#8220;Klin se klinom izbija.&#8221; <strong>Zna\u010di li to da bi isto pi\u0107e koje ste popili no\u0107 prije moglo pomo\u0107i kod mamurluka?<\/strong> <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>Mislim da \u0107ete se razo\u010darati. Pivo, rum ili votka ne\u0107e izlije\u010diti mamurluk. Dapa\u010de, odgodit \u0107ete to za kasnije, kada bi vas moglo iznenaditi u jo\u0161 ja\u010dem obliku. Bolje je dr\u017eati se \u010da\u0161e svje\u017ee vode i \u0161alice kave. <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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>San je mnogih ljudi u\u017eivati u ro\u0111endanskoj zabavi ili dolasku nove godine, a da sljede\u0107i dan previ\u0161e ne pate. <strong>Ako slijedite nekoliko jednostavnih pravila, vjerujem da \u0107ete u tome uspjeti.<\/strong> Umjesto isprobavanja nekoliko vrsta koktela, dr\u017eite se jednog koktela izme\u0111u \u010dijih \u010da\u0161a \u0107ete ubacivati \u010da\u0161u vode s vremena na vrijeme. Najedite se dobro prije konzumacije alkohola i popijte lagano posoljenu litru vode prije spavanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ujutro<\/strong> umjesto za aspirinom posegnite za<strong> tabletom s elektrolitima i vitaminima.<\/strong> Ako vam stanje dopu\u0161ta, jedite i ne zaboravite <strong>nadopuniti teku\u0107inu<\/strong> tijekom dana. Bezalkoholnu, naravno. Odmorite se, ali dajte priliku laganoj vje\u017ebi. Otkrit \u0107ete da \u0107ete ovaj put puno lak\u0161e preboljeti mamurluk i da vas to ne\u0107e natjerati na la\u017ena obe\u0107anja poput do\u017eivotne apstinencije od alkohola.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio na\u0161 \u010dlanak, ne zaboravite ga podijeliti sa svojim prijateljima. Budite uvjereni da \u0107e znati cijeniti savjete.<\/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\/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\/liver-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tLiver 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","protected":false},"excerpt":{"rendered":"<p>Kada mamurluk prolazi i kako ga se \u0161to prije rije\u0161iti? Voda, juha, proteini, vje\u017ebanje i drugi provjereni savjeti za mamurluk mogu pomo\u0107i u toj situaciji.<\/p>\n","protected":false},"author":129,"featured_media":329238,"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":[135],"tags":[6500,6872,7562,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-335823","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-minerali-hr","10":"tag-vitamini-hr","11":"tag-zdravlje-hr","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>Mamurluci: za\u0161to se pojavljuju i kako ih se brzo rije\u0161iti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako preboljeti mamurluk \u0161to je prije mogu\u0107e? 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