{"id":336882,"date":"2022-01-28T12:10:40","date_gmt":"2022-01-28T11:10:40","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=336882"},"modified":"2023-12-19T07:57:16","modified_gmt":"2023-12-19T06:57:16","slug":"kako-smrsavjeti-nakon-trudnoce","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/","title":{"rendered":"Kako smr\u0161avjeti nakon trudno\u0107e?"},"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\/kako-smrsavjeti-nakon-trudnoce\/#Koliko_se_kilograma_obicno_dobije_tijekom_trudnoce\" title=\"Koliko se kilograma obi\u010dno dobije tijekom trudno\u0107e?\">Koliko se kilograma obi\u010dno dobije tijekom trudno\u0107e?<\/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\/kako-smrsavjeti-nakon-trudnoce\/#Deset_savjeta_za_mrsavljenje_nakon_trudnoce\" title=\"Deset savjeta za mr\u0161avljenje nakon trudno\u0107e\">Deset savjeta za mr\u0161avljenje nakon trudno\u0107e<\/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\/kako-smrsavjeti-nakon-trudnoce\/#1_Dajte_svom_tijelu_vremena_da_se_oporavi\" title=\"1. Dajte svom tijelu vremena da se oporavi\">1. Dajte svom tijelu vremena da se oporavi<\/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\/kako-smrsavjeti-nakon-trudnoce\/#2_Postavite_stvarne_ciljeve_i_pratite_napredak\" title=\"2. Postavite stvarne ciljeve i pratite napredak\">2. Postavite stvarne ciljeve i pratite napredak<\/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.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/#3_Iskoristite_energetske_zahtjeve_dojenja_i_pospjesite_gubitak_tezine\" title=\"3. Iskoristite energetske zahtjeve dojenja i pospje\u0161ite gubitak te\u017eine\">3. Iskoristite energetske zahtjeve dojenja i pospje\u0161ite gubitak te\u017eine<\/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.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/#4_Hranite_se_zdravo_dok_dojite_ali_pazite_na_unos_kofeina_ili_ribe\" title=\"4. Hranite se zdravo dok dojite, ali pazite na unos kofeina ili ribe\">4. Hranite se zdravo dok dojite, ali pazite na unos kofeina ili ribe<\/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.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/#5_Smanjite_hranu_bogatu_secerom_i_mastima\" title=\"5. Smanjite hranu bogatu \u0161e\u0107erom i mastima\">5. Smanjite hranu bogatu \u0161e\u0107erom i mastima<\/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.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/#6_Usredotocite_se_na_kvalitetnu_hranu\" title=\"6. Usredoto\u010dite se na kvalitetnu hranu\">6. Usredoto\u010dite se na kvalitetnu hranu<\/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.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/#7_Planirajte_i_pripremajte_obroke_unaprijed\" title=\"7. Planirajte i pripremajte obroke unaprijed\">7. Planirajte i pripremajte obroke unaprijed<\/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.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/#8_Odaberite_odgovarajucu_tjelovjezbu_za_sebe\" title=\"8. Odaberite odgovaraju\u0107u tjelovje\u017ebu za sebe\">8. Odaberite odgovaraju\u0107u tjelovje\u017ebu za sebe<\/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.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/#9_Odmorite_se\" title=\"9. Odmorite se\">9. Odmorite 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.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/#10_Podijelite_svoje_putovanje_s_prijateljicom_i_nemojte_se_usporedivati_ni_s_kim\" title=\"10. Podijelite svoje putovanje s prijateljicom i nemojte se uspore\u0111ivati ni s kim\">10. Podijelite svoje putovanje s prijateljicom i nemojte se uspore\u0111ivati ni s kim<\/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.hr\/blog\/kako-smrsavjeti-nakon-trudnoce\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<\/p>\n<p>Razdoblje poslije poro\u0111aja jedno je od najljep\u0161ih, ali i najizazovnijih u \u017eivotu \u017eene. Potrebno je dovoljno vremena da se oporavi i stvori novu dnevnu rutinu. To je tako\u0111er razdoblje kad <strong>mnoge \u017eene kre\u0107u na put kako bi izgubile kilograme koje su dobile tijekom trudno\u0107e.<\/strong><\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U po\u010detku te\u017eina pada sama od sebe, vjerojatno zbog dojenja. Ali tada spontano mr\u0161avljenje prestaje, a nestrpljiva mama po\u010dinje tra\u017eiti na\u010dine da se ponovno pokrene. Prilagodba va\u0161e prehrane, re\u017eima vje\u017ebanja i odmor kad god je to mogu\u0107e mogu u\u010dinkovito pomo\u0107i. Me\u0111utim, skidanje vi\u0161ka kilograma nakon trudno\u0107e ima specifi\u010dnosti koje treba imati na umu. To je stoga glavna tema dana\u0161njeg \u010dlanka.<\/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_se_kilograma_obicno_dobije_tijekom_trudnoce\"><\/span><p>Koliko se kilograma obi\u010dno dobije tijekom trudno\u0107e?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>Kako pravilno smr\u0161avjeti nakon poroda pokazat \u0107e primjer novope\u010dene mame Alise.<\/strong> Tijekom trudno\u0107e brinula se ho\u0107e li beba dobiti sve va\u017ene hranjive tvari pa je poslu\u0161ala nesretan savjet da bi trebala jesti za dvoje. Prije poroda bila je <strong>20 kg te\u017ea<\/strong> <strong>od svoje<\/strong> <strong>uobi\u010dajene te\u017eine.<\/strong> Zbog toga se dovela u poziciju u kojoj se udebljala<strong> 4,1 kg vi\u0161e <\/strong>nego \u0161to bi bilo prikladno prema preporukama za BMI prije trudno\u0107e. <span style=\"color: #ff6600;\">[1-2]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Porodom je Alisa izgubila 5,5 kg<\/strong> (3,5 kg beba, 1 kg posteljica, 1 kg plodna voda). To joj je ostavilo dodatnih 14,5 kg. Ne\u0161to od toga sastoji se od pove\u0107ane maternice, vi\u0161e krvi u tijelu, a tako\u0111er i pove\u0107anih grudi (rast mlije\u010dnih \u017elijezda). Ta dodatna te\u017eina dose\u017ee maksimalno 5,5 kg i prirodno se smanjuje u razdoblju nakon poroda. Preostalih 9 kg sastoji se od masnog tkiva kojeg bi se Alisa htjela postupno rije\u0161iti i vratiti na zdravu te\u017einu. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p><strong>Preporu\u010deno pove\u0107anje tjelesne te\u017eine tijekom trudno\u0107e prema BMI-ju prije trudno\u0107e:<\/strong><\/p><\/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\" data-mce-style=\"text-align: center;\">BMI prije trudno\u0107e<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\" data-mce-style=\"text-align: center;\">Preporu\u010deno pove\u0107anje te\u017eine<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ispod 18,5 (mr\u0161avost)<\/td><td class=\"has-text-align-center\" data-align=\"center\">12,7 \u2013 18,1 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">18,5 \u2013 24,9 (normalna te\u017eina)<\/td><td class=\"has-text-align-center\" data-align=\"center\">11,4 \u2013 15,9 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">25,0 \u2013 29,9 (prekomjerna te\u017eina)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6,8 \u2013 11,3 kg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 i vi\u0161e (pretilost)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 \u2013 9 kg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deset_savjeta_za_mrsavljenje_nakon_trudnoce\"><\/span><p>Deset savjeta za mr\u0161avljenje nakon trudno\u0107e<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Gubitak te\u017eine nakon poroda sli\u010dan je uobi\u010dajenom smanjivanju te\u017eine, ali ima specifi\u010dnosti koje treba uzeti u obzir. <strong>Novope\u010dene mame u tom se trenutku suo\u010davaju s brojnim novim izazovima koji utje\u010du<\/strong> <strong>na cijeli njihov \u017eivot.<\/strong> Ni\u0161ta nije nemogu\u0107e, a ako se dr\u017eite nekoliko jednostavnih pravila, postupno \u0107ete odbaciti vi\u0161ak kilograma i do\u0107i do svoje izvorne te\u017eine. Za sve je potrebno vrijeme i strpljenje.<\/p>\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_svom_tijelu_vremena_da_se_oporavi\"><\/span>1. Dajte svom tijelu vremena da se oporavi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Svakoj majci potrebno je vrijeme za oporavak nakon poroda. To vrijeme mo\u017ee biti razli\u010dito za svakoga i ovisi uglavnom o tijeku poro\u0111aja. Za vrijeme oporavka, <strong>razine hormona po\u010dinju se prilago\u0111avati normalnim razinama,<\/strong> <strong>maternica se vra\u0107a u stanje prije trudno\u0107e<\/strong> i \u010desto dolazi do krvarenja, koje se postupno smanjuje. Osim toga, neke majke imaju trbu\u0161nu dijastazu (odvajanje trbu\u0161nih mi\u0161i\u0107a) nakon poroda. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p><strong>Nakon poroda, jezgra tijela<\/strong> <strong>oslabljena je<\/strong> (sastoji se od trbu\u0161nih mi\u0161i\u0107a, kralje\u017enice, mi\u0161i\u0107a dna zdjelice i dijafragme), \u0161to ponekad uzrokuje curenje mokra\u0107e ili prolaps u organima zdjelice. \u017dena tako\u0111er mo\u017ee primijetiti <strong>slabiju stabilnost zglobova<\/strong> nakon poroda. To je zbog djelovanja hormona relaksina, koji je uklju\u010den u omek\u0161avanje ligamenata koji povezuju zglobove, \u010dime se pobolj\u0161ava mobilnost tijekom poroda. Razina tog hormona jo\u0161 uvijek mo\u017ee biti pove\u0107ana u \u017eeninom tijelu pet do dvanaest mjeseci nakon poroda. <span style=\"color: #ff6600;\">[3-4]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Tijekom tog razdoblja, <strong>ve\u0107i umor, nedostatak sna, <\/strong> <strong>promjene raspolo\u017eenja ili probavne smetnje<\/strong> nisu iznimka. Stoga nema \u017eurbe i prikladno je dati va\u0161em tijelu dovoljno prostora za regeneraciju. Alisa se osje\u0107ala vrlo slabo nakon \u0161to je pu\u0161tena iz bolnice. Prvih nekoliko tjedana s bebom bilo joj je jako te\u0161ko. Nakon \u0161est tjedana razvila je \u010dvrstu dnevnu rutinu i polako po\u010dela svladavati du\u017ee \u0161etnje i vje\u017ebanje kod ku\u0107e.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-900589316-1124x750.jpg\" alt=\"Kako se tijelo mijenja nakon poroda?\" class=\"wp-image-312710\" style=\"width:843px;height:563px\" title=\"Kako se tijelo mijenja nakon poroda?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Postavite_stvarne_ciljeve_i_pratite_napredak\"><\/span>2. Postavite stvarne ciljeve i pratite napredak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Kod mr\u0161avljenja je va\u017eno postaviti cilj na po\u010detku. Alisa se tako\u0111er ve\u0107 po\u010dinje pitati koliko bi brzo mogla izgubiti devet kilograma koji je dijele od prvobitne te\u017eine. Htjela bi to posti\u0107i \u0161to je prije mogu\u0107e, idealno za mjesec dana. \u010cesto \u017eene koje \u017eele izgledati dobro u ljetnoj haljini ili kupa\u0107em kostimu poku\u0161avaju \u0161to br\u017ee smr\u0161avjeti. <strong>Gubiti 9 kg mjese\u010dno realno je, ali to bi zna\u010dilo drasti\u010dnu dijetu<\/strong> koja bi vrlo vjerojatno poremetila njen svakodnevni \u017eivot i cjelokupno zdravlje. \u0160tovi\u0161e, to sigurno nije dugoro\u010dno odr\u017eiv plan, a izgubljeni kilogrami uvelike bi se sastojali od vode u tijelu. Alisa bi vjerojatno za\u010das vratila kilograme.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Manji ciljevi daleko su po\u017eeljniji u tom pogledu, a s vremenom dovode do ve\u0107ih. <strong>Mr\u0161avljenje se preporu\u010duje brzinom od 0,5 \u2013 1 kg tjedno.<\/strong> Alisa mo\u017ee posti\u0107i svoju prvobitnu te\u017einu za samo tri mjeseca. To \u0107e i\u0107i sporijim tempom nego \u0161to bi htjela, ali \u0107e biti nagra\u0111ena dugoro\u010dnim odr\u017eivim rezultatima. <span style=\"color: #ff6600;\">[5-6]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Tjelesna <strong>te\u017eina <\/strong><strong>nije jedini pokazatelj koji Alisa treba pratiti. <\/strong>Jednom ili dvaput mjese\u010dno (u isto vrijeme, pod istim uvjetima, u donjem rublju) mogla bi u svoje vaganje uklju\u010diti mjere struka, trbuha, stra\u017enjice i bedara. Rezultate tada mo\u017ee usporediti broj\u010dano, ali i sa slikama i osje\u0107ajem da joj odje\u0107a bolje stoji. Veliki pokazatelji napredovanja tako\u0111er su lak\u0161e rje\u0161avanje svakodnevnih aktivnosti, bolje raspolo\u017eenje i pobolj\u0161ana kondicija. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"36388,36412,47731,58795,59146,39070,39064,48844,37023,48973,36364,29120,49021,8344 \" ><\/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=\"3_Iskoristite_energetske_zahtjeve_dojenja_i_pospjesite_gubitak_tezine\"><\/span>3. Iskoristite energetske zahtjeve dojenja i pospje\u0161ite gubitak te\u017eine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Dojenje ima niz prednosti i za majku i za bebu. <strong>Maj\u010dino mlijeko osigurava bebi&nbsp;najva\u017enije hranjive tvari i energiju <\/strong>potrebne za<strong> zdrav<\/strong> razvoj <strong>u prvim mjesecima \u017eivota<\/strong>. Tako\u0111er sadr\u017ei tvari koje podupiru njegov imunolo\u0161ki sustav. Prema istra\u017eivanjima, dojenje \u010dak smanjuje djetetov budu\u0107i rizik od razvoja odre\u0111enih bolesti (pretilost, dijabetes, bolesti srca i krvnih \u017eila). Dojenje tako\u0111er ja\u010da vezu izme\u0111u djeteta i njegove majke. SZO preporu\u010duje <strong>dojenje najmanje<\/strong> <strong>\u0161est mjeseci.<\/strong> Od otprilike \u010detiri do \u0161est mjeseci, treba dodavati hranu maj\u010dinom mlijeku. <span style=\"color: #ff6600;\">[7-8]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Proizvodnja maj\u010dinog mlijeka (laktacija) slo\u017een je proces koji <strong>pove\u0107ava maj\u010dinu potro\u0161nju energije i do 500 kcal<\/strong><strong> dnevno.<\/strong> Samo za usporedbu, to je koli\u010dina kalorija koje \u017eena od 60 kg potro\u0161i u sat vremena sporog tr\u010danja. Dojenje tako pove\u0107ava potro\u0161nju energije uklju\u010dene u uobi\u010dajene aktivnosti od jutarnjeg bu\u0111enja do \u0161etnje s kolicima, presvla\u010denja bebe, brige o ku\u0107anstvu, odlaska na spavanje. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9\u201311]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Novope\u010dena mama Alisa zauzeta je od jutra do mraka. Ide u \u0161etnje, doji, kuha i \u010disti. Tako\u0111er, budu\u0107i da ima sveukupno visokokvalitetnu prehranu, s vremena na vrijeme mo\u017ee tako\u0111er u\u017eivati u sladoledu ili drugim slatki\u0161ima, a ipak polako gubi na te\u017eini.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-514621238-1124x749.jpg\" alt=\"Pospje\u0161uje li dojenje gubitak te\u017eine nakon trudno\u0107e?\" class=\"wp-image-312740\" style=\"width:843px;height:562px\" title=\"Pospje\u0161uje li dojenje gubitak te\u017eine nakon trudno\u0107e?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Hranite_se_zdravo_dok_dojite_ali_pazite_na_unos_kofeina_ili_ribe\"><\/span>4. Hranite se zdravo dok dojite, ali pazite na unos kofeina ili ribe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Dobra prehrana osigurava tijelu vrijedne hranjive tvari koje su neophodne za njegovo pravilno funkcioniranje. To je tako va\u017eno bilo u kojoj fazi \u017eivota. <strong>Dok doje, Alisa i druge mame trebaju biti oprezne s odre\u0111enim namirnicama.<\/strong> Ono \u0161to jedu mo\u017eda ne\u0107e utjecati toliko na kvalitetu njihova mlijeka, ali neke tvari iz hrane (kofein, alkohol) mogu u\u0107i u njega.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><p>\u0160to ne smijete jesti dok dojite i koje su prehrambene preporuke za dojilje?<\/p><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Ograni\u010dite namirnice za koje se pokazalo da je va\u0161e dijete alergi\u010dno na njih<\/strong> (kao \u0161to su citrusi, mlije\u010dni proizvodi) <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[12]<\/span><\/p><\/li>\n\n\n\n<li><strong>U slu\u010daju alkohola,<\/strong> najsigurnije ga je potpuno isklju\u010diti za dobrobit va\u0161eg djeteta. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Pazite na unos kofeina, koji ne smije biti ve\u0107i od 200 mg.<\/strong> To odgovara dvjema do trima \u0161alicama kave. <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">Kofein<\/a> se tako\u0111er nalazi u crnom, zelenom ili matcha \u010daju i nekim bezalkoholnim pi\u0107ima. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Izbjegavajte ribe koje sadr\u017ee ve\u0107e koli\u010dine \u017eive.<\/strong> U pravilu se radi o ve\u0107im <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribama<\/a> kao \u0161to su morski pas, sabljarka ili \u0161tuka. Umjesto toga, odaberite losos, bakalar, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sardine<\/a>, tilapiju ili pastrvu. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li><strong>Izbjegavajte nepasterizirane mlije\u010dne proizvode, pljesnivi sir,<\/strong> kao i nedovoljno kuhano meso, ribu i jaja. Te namirnice predstavljaju ve\u0107i rizik od zarazne bolesti majke uzrokovane bakterijama ili virusima. Ne smiju ugroziti bebu putem maj\u010dinog mlijeka. <span style=\"color: #ff6600\">[10]<\/span><\/li>\n\n\n\n<li><strong>Namirnice koje sadr\u017ee puno vlakana,<\/strong> kao \u0161to su mahunarke, ne moraju se nu\u017eno izbaciti iz prehrane. Me\u0111utim, ako ih te\u0161ko podnosite i uzrokuju probavne smetnje, mo\u017eete odabrati drugu hranu bogatu vlaknima (vo\u0107e, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, cjelovite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eitarice<\/a>). Namirnice koje uzrokuju nadutost ne ulaze u maj\u010dino mlijeko. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li><strong>Odr\u017eavajte odgovaraju\u0107i unos hrane s va\u017enim vitaminima i mineralima<\/strong> za razvoj djeteta.\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ekstrakt-joda-iz-alge-kelp-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>jod<\/strong><\/a> (jodirana sol, plodovi mora)<\/li>\n\n\n\n<li><strong><a aria-label=\"\u017eeljezo (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eeljezo<\/a><\/strong> (meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">riba<\/a>, jaja, mahunarke)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitaminb12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamin B12<\/strong><\/a> (maslac, mlije\u010dni proizvodi, jaja)<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vitamin D<\/strong><\/a> (masna riba, jaja, oboga\u0107ena hrana)<\/li>\n\n\n\n<li><strong><a aria-label=\"kalcij (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcij<\/a><\/strong> (mlije\u010dni proizvodi, kelj, brokula, oboga\u0107ena hrana) <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Pove\u0107ajte unos teku\u0107ine za otprilike 700 ml.<\/strong> Maj\u010dino mlijeko sadr\u017ei pribli\u017eno 87 % vode, a \u017eena proizvodi u prosjeku 750 ml dnevno. Najdostupniji pokazatelj odgovaraju\u0107e&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hidratacije<\/a> boja je va\u0161eg urina. Previ\u0161e tamna ukazuje na nedostatak teku\u0107ine, a previ\u0161e svijetla hiperhidraciju. Boja&nbsp;svijetle slame smatra se zdravom. <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-469159822-1124x749.jpg\" alt=\"Kako jesti dok dojite?\" class=\"wp-image-312756\" style=\"width:843px;height:562px\" title=\"Kako jesti dok dojite?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Smanjite_hranu_bogatu_secerom_i_mastima\"><\/span>5. Smanjite hranu bogatu \u0161e\u0107erom i mastima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilikom mr\u0161avljenja nije potrebno odmah <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/je-li-bezglutenska-dijeta-za-mrsavljenje-doista-brza-i-odrziva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">isklju\u010diti gluten<\/a>, ugljikohidrate ili sve izvore masti. <strong>Previ\u0161e restriktivne dijete i razne detoksikacije vjerojatnije \u0107e biti put do neuspjeha<\/strong> i naru\u0161iti zdrav odnos s hranom. Alisa je i sama isprobala razli\u010dite vrste dijeta u pro\u0161losti, poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/niska-razina-ugljikohidrata-ili-niska-razina-masnoce-sto-je-ucinkovitije-za-gubitak-kilograma\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dijete s niskim udjelom ugljikohidrata<\/a>&nbsp;ili keto dijete. Zbog svog unosa energije brzo je smr\u0161avjela, ali se nosila s ogromnim umorom i glavoboljama. Na\u017ealost, to je izazvalo krug gladovanja i prejedanja. Nedavno je razmi\u0161ljala o tom vremenu i rekla si da \u0107e ovaj put to u\u010diniti druk\u010dije i bolje. Po\u010dela je tako \u0161to je smanjila svoj omiljeni sladoled, slatka peciva, zasla\u0111eni cappuccino i drugu hranu koja ima puno kalorija, ali nisku nutritivnu vrijednost. <strong>To je spontano smanjilo njen energetski unos bez potrebe za brojanjem kalorija.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[5, 16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Koje namirnice izbjegavati dok mr\u0161avite?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>keksi, \u010dokolada, slatka peciva (kroasani, krafne), lizalice i drugi slatki\u0161i<\/li>\n\n\n\n<li>torte, pite, kola\u010di, sladoled<\/li>\n\n\n\n<li>\u010dips, pomfrit i druga pr\u017eena hrana<\/li>\n\n\n\n<li>unaprijed pripremljeni proizvodi (zamrznuta pizza, mesne okruglice), brzi zalogaji<\/li>\n\n\n\n<li>suhomesnati proizvodi, kobasice, salame, masno meso<\/li>\n\n\n\n<li>\u0161e\u0107er, med, javorov ili agavin sirup<\/li>\n\n\n\n<li>muesli, granola i druge \u017eitarice za doru\u010dak s visokim sadr\u017eajem \u0161e\u0107era<\/li>\n\n\n\n<li>masni sir, masno vrhnje, kremasti jogurti<\/li>\n\n\n\n<li>preljevi s majonezom<\/li>\n\n\n\n<li>limunade, sokovi, zasla\u0111ena kava ili \u010daj, alkohol, energetska pi\u0107a<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ostale namirnice na koje biste trebali paziti mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-namirnica-koje-samo-izgledaju-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 namirnica koje samo izgledaju zdravo.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-1028394762-1124x749.jpg\" alt=\"Koje namirnice izbjegavati dok mr\u0161avite?\" class=\"wp-image-312772\" style=\"width:843px;height:562px\" title=\"Koje namirnice izbjegavati dok mr\u0161avite?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Usredotocite_se_na_kvalitetnu_hranu\"><\/span>6. Usredoto\u010dite se na kvalitetnu hranu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon izbacivanja hrane s visokim udjelom masti i \u0161e\u0107era, Alisa bi se trebala usredoto\u010diti na izbor hrane za doru\u010dak, ru\u010dak, ve\u010deru i me\u0111uobroke. <strong>Jednostavna pravila zdrave prehrane pomo\u0107i \u0107e joj u tome.<\/strong> Ako nau\u010di pravilno kombinirati hranu, imat \u0107e zdrave obroke koji \u0107e je zasititi i ne\u0107e imati toliko \u017eudnje ili potrebe da se najede slatki\u0161a.<\/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\">Kako se zdravo hraniti?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dodajte povr\u0107e ili vo\u0107e svakom obroku<\/strong> i imajte na umu da ta superhrana treba \u010diniti otprilike \u00bd tanjura. Zatim jedite 500 \u2013 600 g tih namirnica tijekom dana, posebno <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a>.<\/li>\n\n\n\n<li><strong>Imajte proteine u svakom obroku.<\/strong> Mo\u017eete izmjenjivati nemasno meso, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sardina-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ribu<\/a>, jaja, mlije\u010dne proizvode, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/tempeh-hr\/\" class=\"ek-link\">tempeh<\/a> i <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/seitan-hr\/\" class=\"ek-link\">sejtan<\/a>. Proteini bi trebali \u010diniti otprilike 1\u20444 tanjura.<\/li>\n\n\n\n<li><strong>Odaberite slo\u017eene ugljikohidrate.<\/strong> Birajte izme\u0111u <a href=\"https:\/\/gymbeam.hr\/fine-bezglutenske-zobene-pahuljice-gymbeam.html\" class=\"ek-link\">zobi<\/a>, kruha od integralnog bra\u0161na, ri\u017ee, tjestenine, <a aria-label=\"kvinoje (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvinoje<\/a>, heljde, bulgura, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/kuskus-hr\/\" class=\"ek-link\">kus-kusa<\/a>, krumpira ili <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-tjestenina-od-graska-fusilli-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mahunarki<\/a>. Te namirnice trebale bi \u010diniti otprilike \u00bc va\u0161eg tanjura.<\/li>\n\n\n\n<li><strong>Usredoto\u010dite se na zdrave masti<\/strong>. To uklju\u010duje biljna ulja (maslinovo ulje, <a href=\"https:\/\/gymbeam.hr\/kanola-ulje-u-spreju-za-kuhanje-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ulje repice<\/a>, avokada, bundeve), <a href=\"https:\/\/gymbeam.hr\/pekan-orasi-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161aste plodove<\/a>, sjemenke i <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" class=\"ek-link\">maslac od ora\u0161astih plodova<\/a>. Njihova je porcija otprilike veli\u010dine va\u0161eg palca, najvi\u0161e dva.<\/li>\n\n\n\n<li><strong>Pijte nezasla\u0111ena pi\u0107a kao \u0161to su svje\u017ea voda i \u010daj. <\/strong>Kako biste pove\u0107ali unos vode, mo\u017eete je u\u010diniti<strong> ukusnijom pomo\u0107u <\/strong>limuna ili <strong>beskalorijskog&nbsp;<a href=\"https:\/\/gymbeam.hr\/flavor-drops-50-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zasla\u0111iva\u010da<\/a><\/strong>. Pijte otprilike 30 \u2013 45 ml vode po kilogramu tjelesne te\u017eine dnevno. Dodajte jo\u0161 700 ml tijekom dojenja. Alisa trenutno ima 75 kg, \u0161to zna\u010di da bi trebala piti najmanje 3 litre dnevno. <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanimaju prednosti zdrave prehrane, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1049\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/01\/visual_en-1-1536x1433-1-1124x1049.png\" alt=\"\" class=\"wp-image-338326\" title=\"Kako zdravo jesti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/visual_en-1-1536x1433-1-1124x1049.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/visual_en-1-1536x1433-1-400x373.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/visual_en-1-1536x1433-1.png 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Planirajte_i_pripremajte_obroke_unaprijed\"><\/span>7. Planirajte i pripremajte obroke unaprijed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>S novoro\u0111en\u010detom nije ba\u0161 lako prona\u0107i vremena za pripremu svje\u017ee hrane svaki dan. Alisa je nau\u010dila pripremati svoje obroke unaprijed kako bi uvijek mogla imati na raspolaganju porciju uravnote\u017eene hrane. Poku\u0161ava maksimalno iskoristiti vrijeme kad njeno dijete spava ili se o njemu brine njen 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\">Kako olak\u0161ati pripremu hrane za mr\u0161avljenje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Poku\u0161ajte planirati \u0161to \u0107ete jesti u sljede\u0107a dva do tri dana<\/strong> i kupujte u skladu s tim.<\/li>\n\n\n\n<li><strong>Uvijek kuhajte nekoliko porcija odjednom.<\/strong> Skuhajte nekoliko porcija priloga, mesa i drugih izvora proteina dva do tri dana unaprijed. Podijelite pojedina\u010dne obroke u kutije i \u010duvajte ih u hladnjaku. Jednostavno ponovno zagrijte kutiju i dopunite obrok svje\u017eim povr\u0107em prije jela. Ako vam ne smeta jesti iste obroke vi\u0161e dana za redom, skuhajte nekoliko porcija od najmanje dvaju obroka za ru\u010dak i ve\u010deru.<\/li>\n\n\n\n<li><strong>Zamrznite vi\u0161ak hrane.<\/strong> Ne morate baciti porciju koju ne mo\u017eete pojesti. U zamrziva\u010du hrana ostaje svje\u017ea dugo vremena. Zatim je mo\u017eete upotrijebiti nakon odmrzavanja kad nemate vremena za kuhanje.<\/li>\n\n\n\n<li><strong>Birajte namirnice koje se jednostavno pripremaju.<\/strong> Na primjer, kus-kus s tofuom pirjanim u tavi s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107em<\/a> mo\u017ee biti gotov za deset minuta. Ostali brzi obroci uklju\u010duju tjesteninu s pe\u010denom <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletinom<\/a> ili tortilju sa \u0161unkom i mozzarellom.<\/li>\n\n\n\n<li><strong>Pripremite me\u0111uobroke.<\/strong> Ponekad mo\u017eda ne\u0107e biti vremena za topli obrok. Imajte na raspolaganju zdrave me\u0111uobroke kako biste bili siti. Kruh od integralnog bra\u0161na s ribljim namazom, \u0161unkom ili sirom, bijeli jogurt s mueslijem, mije\u0161ani ora\u0161asti plodovi s porcijom svje\u017eeg vo\u0107a ili banana sa \u017elicom <a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslaca od indijskog ora\u0161\u010di\u0107a <\/a>mogu biti korisni.<\/li>\n\n\n\n<li><strong>Dr\u017eite zalihe svje\u017eeg povr\u0107a kod ku\u0107e.<\/strong> Slobodno nare\u017eite mrkvu, krastavac, papriku i ostalo povr\u0107e jedan do dva dana unaprijed. Stavite u kutije ili staklenke koje se mogu zatvoriti, napunjene \u010distom vodom. Tako narezano povr\u0107e du\u017ee ostaje svje\u017ee i hrskavo. Imat \u0107ete odli\u010dan izvor vlakana pri ruci koji \u0107e vam pomo\u0107i u borbi protiv gladi bilo u kojem trenutku.<span style=\"color: #ff6600\"> [18-19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete prona\u0107i nadahnu\u0107e za jela koja mo\u017eete pripremiti u kutijama u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/primjer-plana-pripremanja-obroka-od-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Primjer plana pripreme obroka od 2000 kcal.<\/strong><\/a><\/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_Odaberite_odgovarajucu_tjelovjezbu_za_sebe\"><\/span>8. Odaberite odgovaraju\u0107u tjelovje\u017ebu za sebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebanje ima brojne prednosti u razdoblju nakon poroda. <strong>Poma\u017ee pri mr\u0161avljenju, kao i ja\u010danju cijelog tijela.<\/strong> Tako\u0111er je sjajan oblik opu\u0161tanja i odli\u010dan na\u010din da se maknete od svakodnevnih briga, \u0161to vas \u010dini sposobnijima za podno\u0161enje stresa i bolje spavanje. Alisa svaki dan hoda trideset minuta, radi vje\u017ebe za ja\u010danje dna zdjelice i vje\u017eba dvadeset do trideset minuta kod ku\u0107e sa svojom tjelesnom te\u017einom dva puta tjedno.<\/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 ponovno po\u010deti vje\u017ebati nakon poroda?\" class=\"wp-image-312789\" 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 ponovno po\u010deti vje\u017ebati nakon poroda?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zapo\u010dnite sa \u0161etnjama.<\/strong> Dodatni teret u obliku kolica sagorjet \u0107e vi\u0161e kalorija od uobi\u010dajenog hodanja.<span style=\"color: #ff6600\"> [20]<\/span><\/li>\n\n\n\n<li><strong>Dodajte vje\u017ebe za ja\u010danje dna zdjelice (Kegelove vje\u017ebe).<\/strong> U njima se mi\u0161i\u0107i u podru\u010dju zdjelice kontrolirano ste\u017eu i opu\u0161taju. Obi\u010dno ih je mogu\u0107e zapo\u010deti ve\u0107 nekoliko dana nakon poroda, osim kod \u017eena koje su imale carski rez. Te vje\u017ebe pomo\u0107i \u0107e sprije\u010diti propadanje trbu\u0161nih organa, kao i inkontinenciju te pobolj\u0161ati va\u0161 seksualni \u017eivot. <span style=\"color: #ff6600\">[21-22]<\/span><\/li>\n\n\n\n<li><strong>Ako vam je dijagnosticirana dijastaza<\/strong> (odvajanje trbu\u0161nih mi\u0161i\u0107a), posjetite fizioterapeuta, koji \u0107e vam pomo\u0107i odabrati odgovaraju\u0107e vje\u017ebe i rije\u0161iti se problema \u0161to je br\u017ee mogu\u0107e. Ne poku\u0161avajte s klasi\u010dnim trbu\u0161njacima. <span style=\"color: #ff6600\">[21-22]<\/span><\/li>\n\n\n\n<li><strong>Nakon \u0161est tjedana<\/strong> ili kad se osjetite spremnima, <strong>dodajte vi\u0161e oblika<\/strong> <strong>kretanja.<\/strong> Odaberite aktivnost koja \u0107e vas motivirati i zapo\u010dnite je polako. Ne morate tr\u010dati desetke kilometara tjedno kao prije trudno\u0107e. Postupno pove\u0107avajte intenzitet i trajanje vje\u017ebanja. <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li><b>Probajte jogu, pilates, <\/b><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>biciklizam,<\/strong><\/a> vo\u017enju sobnog bicikla ili plivanje (kad krvarenje prestane).<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-2dc93974-e416-4a59-b2d9-f46129300b72\">\n<li><strong>Mo\u017eda \u0107ete i dalje imati nestabilne zglobove<\/strong> \u0161est mjeseci nakon poroda, stoga se \u010duvajte skakanja i dizanja te\u0161kih utega. <span style=\"color: #ff6600\">[20]<\/span><\/li>\n\n\n\n<li>Poku\u0161ajte vje\u017ebati kod ku\u0107e. To \u0161tedi vrijeme i mo\u017eete po\u010deti kad god na\u0111ete nekoliko minuta za sebe. U po\u010detku \u0107e biti dovoljne vje\u017ebe s vlastitom tjelesnom te\u017einom. Kako budete ja\u010dali, mo\u017eete dodati utege, <a href=\"https:\/\/gymbeam.hr\/girja-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">girje<\/a>, <a href=\"https:\/\/gymbeam.hr\/set-elasticnih-traka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">trake za otpor<\/a> ili upotrijebiti <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">set za suspenzijski trening<\/a>.<\/li>\n\n\n\n<li><strong>Poku\u0161ajte aktivno provesti najmanje trideset minuta dnevno<\/strong>. Ra\u010dunaju se i kra\u0107e serije vje\u017ebanja od deset minuta koje mo\u017eete raditi nekoliko puta dnevno.<\/li>\n\n\n\n<li><strong>Kad vje\u017ebate, pazite na pravilnu tehniku<\/strong> i tako\u0111er pratite signale svog tijela. Ako vam je neka vje\u017eba neugodna, za sada je bolje da je presko\u010dite.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prona\u0111ite nadahnu\u0107e za vje\u017ebe s tjelesnom te\u017einom u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/12-vjezbi-s-vlastitom-tezinom-koje-ce-vas-dovesti-u-formu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>12 vje\u017ebi s tjelesnom te\u017einom koje \u0107e vas dovesti u formu.<\/strong><\/a><\/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_Odmorite_se\"><\/span>9. Odmorite se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Kvalitetan san i odmor<\/strong> jednako su va\u017eni za mr\u0161avljenje kao prehrana i tjelovje\u017eba. Uz novoro\u0111en\u010de mo\u017eda ne\u0107ete spavati pet sati no\u0107u. Poku\u0161ajte nadoknaditi manjak sna \u0161to je vi\u0161e mogu\u0107e tijekom dana drijemanjem s bebom ili kad je netko drugi \u010duva.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako imate <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)\">pote\u0161ko\u0107a sa spavanjem<\/a>, pazite na unos kofeina poslijepodne i nave\u010der. Tako\u0111er se mo\u017ee poremetiti te\u0161kim obrocima neposredno prije odlaska u krevet. Prije spavanja tako\u0111er izbjegavajte pregledavanje interneta ili gledanje televizije. Zamijenite svoj pametni telefon knjigom kako biste stvorili opu\u0161taju\u0107u atmosferu da zaspite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako tijekom dana na\u0111ete trenutak za sebe, oti\u0111ite na masa\u017eu, okupajte se u pjenu\u0161avoj kupki, \u010ditajte ili posjetite prijateljicu. <strong>Ako ste dovoljno fizi\u010dki i psihi\u010dki odmoreni, stvari \u0107e i\u0107i malo lak\u0161e.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete pro\u010ditati vi\u0161e o prednostima sna u na\u0161em \u010dlanku<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"> San: naju\u010dinkovitiji pokreta\u010d i sagorjeva\u010d masti.<\/a><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/MG_5239-1124x749.jpeg\" alt=\"Spavanje i odmor va\u017eni su prilikom mr\u0161avljenja\" class=\"wp-image-312803\" style=\"width:843px;height:562px\" title=\"Spavanje i odmor va\u017eni su prilikom mr\u0161avljenja\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Podijelite_svoje_putovanje_s_prijateljicom_i_nemojte_se_usporedivati_ni_s_kim\"><\/span>10. Podijelite svoje putovanje s prijateljicom i nemojte se uspore\u0111ivati ni s kim<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ponekad je izazov kombinirati brigu o djeci, odr\u017eavanje ku\u0107e, tjelovje\u017ebu, kuhanje, partnerske i obiteljske odnose i ne poludjeti. Alisa ima veliku pomo\u0107 od svoje prijateljice Patricije, s kojom vje\u017eba i dijeli sve svoje sumnje i postignu\u0107a. Ne morate po\u010deti poha\u0111ati grupne sate i upoznavati nove ljude ako to zapravo ne \u017eelite. <strong>Samo prona\u0111ite nekoga s kim \u0107ete podijeliti i podr\u017eati svoje putovanje, tko \u0107e vas motivirati i nadahnuti, kao i vi njih.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010cuvajte se pretjeranih uspore\u0111ivanja,<\/strong> bilo s prijateljicama ili slavnim osobama. Svatko od nas je druk\u010diji. Samo zato \u0161to je slavna glumica skinula trudni\u010dke kilograme mjesec dana nakon poroda ne zna\u010di da je to u\u010dinila na zdrav i odr\u017eiv na\u010din. Usredoto\u010dite se isklju\u010divo na sebe i svoj napredak.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/11\/iStock-94739700-1124x749.jpg\" alt=\"Prilikom mr\u0161avljenja va\u017eno je ne uspore\u0111ivati se s drugima\" class=\"wp-image-312819\" style=\"width:843px;height:562px\" title=\"Prilikom mr\u0161avljenja va\u017eno je ne uspore\u0111ivati se s drugima\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gubitak kilograma nakon trudno\u0107e ima svoje specifi\u010dnosti, koje je va\u017eno uzeti u obzir. Ako ste novope\u010dena mama, morate prilagoditi prehranu ovisno o tome dojite li i izbaciti namirnice bogate mastima i \u0161e\u0107erom. Napravite plan prehrane koji se sastoji od <strong>kvalitetne hrane<\/strong> prema na\u010delima zdrave prehrane. Dodajte malo <strong>\u0161etnji, vje\u017ebe za ja\u010danje dna<\/strong> <strong>zdjelice<\/strong> i postupno se mo\u017eete po\u010deti vra\u0107ati svojim omiljenim sportovima. Izazovni dani tada \u0107e biti dobro nadokna\u0111eni (koliko je to mogu\u0107e) uz <strong>dovoljno spavanja i odmora<\/strong> kako biste poduprli svoje sveukupne napore.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li me\u0111u prijateljima novope\u010denu mamu koja poku\u0161ava smr\u0161avjeti? Podijelite ovaj \u010dlanak s njom jer joj savjeti mogu pomo\u0107i pri mr\u0161avljenju.<\/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 smr\u0161avjeti nakon trudno\u0107e? Ovaj \u010dlanak re\u0107i \u0107e vam koju hranu treba izbjegavati tijekom dojenja, kako po\u010deti vje\u017ebati i kakvu ulogu ima dojenje u gubitku te\u017eine.<\/p>\n","protected":false},"author":129,"featured_media":312668,"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":[134],"tags":[6368,6668,6452,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-336882","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-mrsavljenje-hr","9":"tag-plan-prehrane-hr","10":"tag-vjezbe-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>Kako smr\u0161avjeti nakon trudno\u0107e? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mr\u0161avljenje nakon trudno\u0107e prili\u010dno je specifi\u010dno. 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/336882","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=336882"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/336882\/revisions"}],"predecessor-version":[{"id":515944,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/336882\/revisions\/515944"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/312668"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=336882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=336882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=336882"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=336882"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=336882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}