{"id":337924,"date":"2022-02-04T15:50:04","date_gmt":"2022-02-04T14:50:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=337924"},"modified":"2022-11-29T10:15:03","modified_gmt":"2022-11-29T09:15:03","slug":"alkoholni-macek-zakaj-se-pojavi-in-kako-se-ga-hitro-znebiti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/alkoholni-macek-zakaj-se-pojavi-in-kako-se-ga-hitro-znebiti\/","title":{"rendered":"Alkoholni ma\u010dek: Zakaj se pojavi in kako se ga hitro znebiti"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/alkoholni-macek-zakaj-se-pojavi-in-kako-se-ga-hitro-znebiti\/#Kaj_je_alkoholni_macek_in_kako_nastane\" title=\"Kaj je alkoholni ma\u010dek in kako nastane?\">Kaj je alkoholni ma\u010dek in kako nastane?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/alkoholni-macek-zakaj-se-pojavi-in-kako-se-ga-hitro-znebiti\/#Kdaj_macek_izgine_in_koliko_casa_obicajno_traja\" title=\"Kdaj ma\u010dek izgine in koliko \u010dasa obi\u010dajno traja?\">Kdaj ma\u010dek izgine in koliko \u010dasa obi\u010dajno traja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/alkoholni-macek-zakaj-se-pojavi-in-kako-se-ga-hitro-znebiti\/#10_nacinov_kako_se_znebiti_ali_prepreciti_macka\" title=\"10 na\u010dinov, kako se znebiti ali prepre\u010diti ma\u010dka\">10 na\u010dinov, kako se znebiti ali prepre\u010diti ma\u010dka<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/alkoholni-macek-zakaj-se-pojavi-in-kako-se-ga-hitro-znebiti\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vse vrste praznovanj in drugih dru\u017eabnih dogodkov neizogibno vklju\u010dujejo nekaj alkohola. S kozarcem najljub\u0161e pija\u010de nazdravimo uspehu, zdravju in sre\u010dnemu novemu letu. Vendar se za ve\u010dino od nas nazdravljanje pogosto ne kon\u010da. <strong>Na \u017ealost veselo razpolo\u017eenje in zabava do konca no\u010di zjutraj terjata svoj davek<\/strong>. Med najpogostej\u0161imi simptomi so jutranja vrtoglavica, glavoboli in neverjetna \u017eeja. Preostanek dneva ljudje pogosto i\u0161\u010dejo na\u010din, kako se \u010dim hitreje znebiti ma\u010dka.<\/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\" id=\"kaj-je-alkoholni-macek-in-kako-nastane\"><span class=\"ez-toc-section\" id=\"Kaj_je_alkoholni_macek_in_kako_nastane\"><\/span>Kaj je alkoholni ma\u010dek in kako nastane?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povsem mogo\u010de je, da se po alkoholni zabavi zbudite z ma\u010dkom. <strong>Po raziskavah je pribli\u017eno 78 % ljudi, ki so prej\u0161nji ve\u010der u\u017eivali malo ve\u010d alkohola, kot je zdravo, ob\u010dutilo simptome ma\u010dka<\/strong>. Na nastanek vplivajo \u0161tevilni dejavniki. Najpogostej\u0161i simptomi so utrujenost, glavoboli, razdra\u017een \u017eelodec in v\u010dasih spominske luknje in izpadi, ki jih morajo spremljati drugi udele\u017eenci zabave. Kaj se skriva v ozadju in zakaj pride do ma\u010dka? <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\" id=\"1-dehidracija-in-elektrolitsko-neravnovesje\">1. Dehidracija in elektrolitsko neravnovesje<\/h3>\n\n\n\n<p>Alkohol lahko zmanj\u0161a raven antidiureti\u010dnega hormona (ADH). To povzro\u010di, da ledvice <strong>izlo\u010dijo ve\u010d vode, zaradi \u010desar je treba pogosteje obiskati strani\u0161\u010de<\/strong>. \u010ce na primer spijete 250 ml koktajla s 50 g alkohola, lahko pri\u010dakujete, da bo va\u0161e telo izlo\u010dilo pribli\u017eno 600-1000 ml urina. \u010ce alkoholne pija\u010de ne boste ob\u010dasno dopolnili z brezalkoholno pija\u010do, vas dehidracija verjetno ne bo ob\u0161la. Poleg suhih ust in \u017eeje so simptomi tudi temen urin (temno rumene do oran\u017ene barve) in slab\u0161e delovanje mo\u017eganov, na primer slab\u0161a koncentracija. <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>S pogostej\u0161imi obiski strani\u0161\u010da izgubljate tudi ve\u010d pomembnih elektrolitov, kot so <strong>natrij, <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezij<\/a>, kalij ali kalcij<\/strong>. Ti sodelujejo pri vzdr\u017eevanju optimalne hidracije, pa tudi pri pravilnem delovanju mi\u0161ic, \u017eivcev, srca in mo\u017eganov. Zato ima poru\u0161itev njihovega ravnovesja pogosto negativen u\u010dinek na va\u0161e po\u010dutje dan po zabavi. <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>\u010ce vas zanima, kaj lahko povzro\u010di dehidracija, boste vse, kar morate vedeti, na\u0161li v \u010dlanku <strong><a href=\"http:\/\/o-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako nezadosten vnos vode vpliva na va\u0161e zdravje?<\/a><\/strong><\/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=\"Kaj je alkoholni ma\u010dek?\" class=\"wp-image-329267\" width=\"843\" height=\"563\" title=\"Kaj je alkoholni ma\u010dek?\" 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\" id=\"2-razgradnja-alkohola\">2. Razgradnja alkohola<\/h3>\n\n\n\n<p>Za izlo\u010danje alkohola (etanola) iz telesa skrbijo predvsem jetra. Njihove celice proizvajajo encim, imenovan alkoholna dehidrogenaza (ADH). <strong>Ta spro\u017ei pretvorbo etanola v acetaldehid, ki ima toksi\u010dne u\u010dinke na telo<\/strong>.&nbsp;<span style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Acetaldehid je torej glavni krivec za glavobol, slabost in druge simptome alkoholnega ma\u010dka<\/strong>. Na sre\u010do smo opremljeni z drugim encimom &#8211; acetaldehid dehidrogenazo (ALDH), ki skrbi za njegovo razgradnjo v neaktivno ocetno kislino. <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>Vendar pa imajo nekateri ljudje zaradi genetske variacije zmanj\u0161ano sposobnost proizvajanja encimov ADH in ALDH. <strong>Acetaldehid se tako obi\u010dajno slab\u0161e razgradi, kar lahko povzro\u010di slab\u0161o splo\u0161no toleranco za alkohol<\/strong>. Morda imate prijatelja, ki je po eni pija\u010di precej bolj vesel kot preostali \u010dlani skupine. Pri razgradnji alkohola obstajajo celo rasne razlike. Samo za podatek, pribli\u017eno 50 % prebivalcev vzhodnoazijske regije ima oslabljeno ali zmanj\u0161ano tvorbo 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\" id=\"3-pitje-alkohola-na-prazen-zelodec\">3. Pitje alkohola na prazen \u017eelodec<\/h3>\n\n\n\n<p>Verjetno ste tudi vi \u017ee sli\u0161ali star pregovor: &#8220;<em>Preden pije\u0161, se dobro najej<\/em>.&#8221; \u010ce ste upo\u0161tevali njihov nasvet, se jim lahko naslednji dan zahvalite za prijetnej\u0161e jutro. Pitje na prazen \u017eelodec namre\u010d res ni 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 hitreje absorbira v krvni obtok<\/strong>, kar lahko povzro\u010di bole\u010dine v trebuhu, slabost in na splo\u0161no huj\u0161e simptome alkoholnega ma\u010dka. Ni slaba ideja, da pred na\u010drtovano zabavo pojeste ve\u010derjo ali pa prigriznete prigrizke in druge dobrote, ki so pri roki med ve\u010derom. <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=\"Kaj povzro\u010da ma\u010dka?\" class=\"wp-image-329281\" width=\"843\" height=\"561\" title=\"Kaj povzro\u010da ma\u010dka?\" 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\" id=\"4-zavajajoci-kongenerji\">4. Zavajajo\u010di kongenerji<\/h3>\n\n\n\n<p>Kongernerji so snovi, ki nekaterim alkoholnim pija\u010dam dajejo zna\u010dilen okus in vonj. \u017dal imajo na telo podobne strupene u\u010dinke kot etanol. <strong>Zato jih pogosto povezujejo s huj\u0161im alkoholnim ma\u010dkom<\/strong>. Tako so zanje zna\u010dilni mo\u010dnej\u0161i glavoboli, slabost ali utrujenost. \u010ce ste kdaj pretiravali z rumom, \u017eganjem, viskijem ali konjakom, morda veste, o \u010dem govorimo. To so pija\u010de, ki vsebujejo najve\u010d teh nevarnih kongenerov. <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\" id=\"5-slabsa-kakovost-spanja\">5. Slab\u0161a kakovost spanja<\/h3>\n\n\n\n<p>Dobro spanje je verjetno zadnja stvar, ki jo pri\u010dakujete po no\u010dni zabavi. Tudi \u010de vam bo uspelo spati priporo\u010denih 7-9 ur, kakovost spanja verjetno ne bo idealna. <strong>Alkohol lahko ote\u017ei globok spanec, ki ga potrebujete<\/strong>. Zato se ob prebujanju verjetno ne boste po\u010dutili popolnoma spo\u010diti, utrujenost in zaspanost pa vam bosta delali dru\u017ebo do konca dneva. <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>Tudi slaba kakovost spanja lahko vpliva na raven hormonov<\/strong>. Pove\u010da lahko raven grelina (hormona lakote) in zmanj\u0161a raven leptina (hormona sitosti). Morda je to razlog, zakaj je veliko ljudi dan po zabavi zelo la\u010dnih. Njihov kr\u010devit \u017eelodec se posku\u0161a zadovoljiti z obi\u010dajno visokokalori\u010dno hrano z veliko ma\u0161\u010dobe in soli. V tem primeru so jajca in slanina veliko bolj privla\u010dni kot ka\u0161a s sadjem. <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>\u010ce imate pogosto te\u017eave s spanjem, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite na\u0161e preproste nasvete za bolj\u0161i spanec<\/a><\/strong>.<\/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=\"Alkoholni ma\u010dek in pomanjkljiv spanec\" class=\"wp-image-329295\" width=\"843\" height=\"561\" title=\"Alkoholni ma\u010dek in pomanjkljiv spanec\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-negativni-vpliv-na-imunski-sistem\">6. Negativni vpliv na imunski sistem<\/h3>\n\n\n\n<p>Alkohol lahko tudi okvari va\u0161 imunski sistem. \u0160tevilne \u0161tudije so pokazale, da imajo ljudje z ma\u010dkom pogosto povi\u0161ano raven pro-vnetnih citokinov. Te snovi se v telesu obi\u010dajno pove\u010dajo, ko se bori proti oku\u017ebi. <strong>Obi\u010dajno povzro\u010dajo bole\u010dine v mi\u0161icah in glavi, utrujenost, slabost in 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>S pove\u010danjem koli\u010dine etanola (alkohola) v telesu se obi\u010dajno pove\u010da tudi raven prej omenjenih citokinov. Pri razgradnji alkohola v telesu nastajajo tudi \u0161kodljivi prosti radikali, ki lahko povzro\u010dijo oksidativni stres. To je pogosto povezano tudi s simptomi ma\u010dka. <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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kdaj-macek-izgine-in-koliko-casa-obicajno-traja\"><span class=\"ez-toc-section\" id=\"Kdaj_macek_izgine_in_koliko_casa_obicajno_traja\"><\/span>Kdaj ma\u010dek izgine in koliko \u010dasa obi\u010dajno traja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prve znake ma\u010dka lahko za\u010dnete opa\u017eati \u0161est do <strong>osem ur po tem, ko ste popili zadnjo pija\u010do<\/strong>. To je obdobje treznjenja, ko se alkohol \u017ee izlo\u010di iz telesa. Nato boste morali po\u010dakati pribli\u017eno <strong>20 do 24 ur<\/strong>, da se koko\u0161 popolnoma pole\u017ee. Vse pa je odvisno od \u0161tevilnih dejavnikov, kot so vrsta in koli\u010dina zau\u017eitega alkohola, genetska zasnova, hitrost presnove ter telesna te\u017ea in vi\u0161ina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa hodite z zabave na zabavo, kar je obi\u010dajno med bo\u017ei\u010dem in novim letom, bo morda trajalo nekoliko dlje, da se vrnete v normalno stanje. Morda se boste soo\u010dili z ve\u010ddnevnim ma\u010dkom, po katerem se boste zaobljubili, da ne boste nikoli ve\u010d pili.<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=\"Kako dolgo traja ma\u010dek?\" class=\"wp-image-329309\" width=\"843\" height=\"562\" title=\"Kako dolgo traja ma\u010dek?\" 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\" id=\"10-nacinov-kako-se-znebiti-ali-prepreciti-macka\"><span class=\"ez-toc-section\" id=\"10_nacinov_kako_se_znebiti_ali_prepreciti_macka\"><\/span>10 na\u010dinov, kako se znebiti ali prepre\u010diti ma\u010dka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po svetu obstaja ne\u0161teto zagotovljenih nasvetov, kako se \u010dim hitreje znebiti ma\u010dka. Nekateri prisegajo na pitje kave ali kole, drugi i\u0161\u010dejo re\u0161itev v juhah ali mastni hrani. Kaj resni\u010dno deluje?&nbsp;<\/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\" id=\"1-z-izbiro-pijac-z-nizjo-vsebnostjo-kongenerov-lahko-zmanjsate-resnost-macka-med-vecerom\">1. Z izbiro pija\u010d z ni\u017ejo vsebnostjo kongenerov lahko zmanj\u0161ate resnost ma\u010dka med ve\u010derom<\/h3>\n\n\n\n<p>\u010ce se \u017eelite izogniti alkoholnemu ma\u010dku, v idealnem primeru ne pijte ali pa zmanj\u0161ajte \u0161tevilo popitih pija\u010d na najmanj\u0161o mo\u017eno mero. Pri izbiri dolo\u010dene pija\u010de se odlo\u010dite za <strong>pija\u010do z manj\u0161o vsebnostjo kongenerov<\/strong>. Ves ve\u010der ostanite pri eni vrsti pija\u010de. Prav tako ne pretiravajte s \u0161ampanjcem ali proseccom. Te priljubljene pija\u010de vsebujejo mehur\u010dke, ki lahko pospe\u0161ijo absorpcijo 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\" id=\"pijace-z-visjo-vsebnostjo-kongenerov-obicajno-pomenijo-hujsega-macka\">Pija\u010de z vi\u0161jo vsebnostjo kongenerov obi\u010dajno pomenijo huj\u0161ega ma\u010dka.<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\">Pija\u010de z ni\u017ejo vsebnostjo kongenerov<\/p><\/th><th><p style=\"text-align: center\">Pija\u010de z ve\u010djo vsebnostjo kongenerov<\/p><\/th><\/tr><\/thead><tbody><tr><td>vodka, gin, lahki rum, belo vino, svetlo pivo, druga \u010dista \u017eganja<\/td><td>burbon, brandy, viski, konjak, temni rum, rde\u010de vino<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Alkohol posku\u0161ajte \u010dim bolj razred\u010diti in ga nadomestiti z vodo, sokom ali drugo brezalkoholno pija\u010do<\/strong>. Pred odhodom na zabavo se dobro najejte, prav tako pa ne \u0161kodi, \u010de nekaj pojeste tudi med zabavo. Ko pridete domov, pred spanjem spijte velik kozarec sve\u017ee vode. Vodi lahko dodate malo soli ali <a href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" aria-label=\"elektrolitov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolitov<\/a>, ki pomagajo pri hidraciji in obnavljanju teko\u010dine v telesu. <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\" id=\"2-poskusite-dovolj-spati\">2. Poskusite dovolj spati<\/h3>\n\n\n\n<p>Odhod z velike zabave nekoliko prej je lahko za nekatere velika \u017ertev, vendar se pogosto spla\u010da. <strong>\u010ce \u017eelite naslednji dan normalno delovati, se morate dobro naspati<\/strong>. Vsaj sedem ur. Zaradi alkohola morda ne boste spali enako kakovostno, vendar je to \u0161e vedno bolje, kot \u010de ne bi spali ali bi spali le nekaj ur. \u010ce lahko, si privo\u0161\u010dite dreme\u017e \u010dez dan. Tako bo va\u0161e telo imelo prilo\u017enost, da se osredoto\u010di na odpravljanje \u0161kode, ki jo je povzro\u010dil alkohol. <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>\u010ce vas zanima, kak\u0161ne so lahko \u0161e druge posledice nezadostnega spanja, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj se zgodi z va\u0161im telesom, \u010de premalo spite?<\/a><\/strong><\/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=\"Zakaj se je dobro z ma\u010dkom spopasti preko spanja?\" class=\"wp-image-329454\" width=\"843\" height=\"562\" title=\"Zakaj se je dobro z ma\u010dkom spopasti preko spanja?\" 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\" id=\"3-jejte-ko-se-zbudite\">3. Jejte, ko se zbudite<\/h3>\n\n\n\n<p>\u010ce ne morete zadr\u017eati \u010dim ve\u010d vode, poskusite jesti, ko se zbudite. Morda si za\u017eelite nekaj zelo mastnega in kalori\u010dnega ter bi radi takoj pojedli pico, krompir\u010dek z majonezo ali jajca s slanino. Toda tako te\u017eak obrok lahko razdra\u017ei va\u0161 \u017eelodec in poslab\u0161a va\u0161ega ma\u010dka. Namesto tega poskusite pecivo s \u0161unko in sirom, jajce brez slanine ali jogurt in <a href=\"https:\/\/gymbeam.si\/beljakovinska-granola-z-medom-in-mandlji-gymbeam.html\" target=\"_blank\" aria-label=\"granolo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">granolo<\/a>. \u010ce se zbudite v \u010dasu kosila, vam bo zagotovo koristila skleda tople mesne in zelenjavne juhe. Tako boste <strong>obnovili pomembna hranila in elektrolite, po katerih hrepeni utrujeno telo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce u\u017eivate beljakovinski obrok ali <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" aria-label=\"beljakovinski (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinski<\/a> napitek samostojno, telesu zagotovite aminokislino <a href=\"https:\/\/gymbeam.si\/n-acetil-l-cistein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cistein<\/a>, ki se pogosto uporablja samostojno za zmanj\u0161evanje simptomov alkoholnega ma\u010dka. Sodeluje pri razgradnji strupenega acetaldehida. Poleg tega podpira tudi nastajanje antioksidanta glutationa, ki telesu pomaga v boju proti oksidativnemu stresu. <strong>Ogljikovi hidrati iz \u017eit ali peciva pa pomagajo povrniti normalno raven sladkorja v krvi, ki je lahko nizka zaradi 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>\u010ce se po\u010dutite pripravljeni na pripravo celovitega zdravega zajtrka in se spra\u0161ujete, kaj naj vsebuje, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/6-najpogostejsih-napak-ki-jih-naredite-pri-zajtrku\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 najpogostej\u0161ih napak pri zajtrku in kako jih odpraviti<\/a><\/strong>?<\/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=\"Katera \u017eivila pomagajo pri ma\u010dku?\" class=\"wp-image-329337\" width=\"843\" height=\"562\" title=\"Katera \u017eivila pomagajo pri ma\u010dku?\" 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\" id=\"4-obnovite-tekocine-in-elektrolite\">4. Obnovite teko\u010dine in elektrolite<\/h3>\n\n\n\n<p>Po pitju velike koli\u010dine alkohola je va\u0161e telo verjetno dehidrirano. <strong>Kaj torej piti, ko imate te\u017eave z ma\u010dkom?<\/strong> \u010cez dan poskusite piti sve\u017eo vodo ali zeli\u0161\u010dne \u010daje (meta, kamilica). Ti lahko pomagajo tudi pri slabosti in drugih prebavnih te\u017eavah, povezanih z ma\u010dkom. Dobra izbira je lahko tudi coca-cola ali Sprite. Glede na \u0161tudije lahko te pija\u010de celo vplivajo na proizvodnjo encima, ki razgrajuje 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>Za optimalno zadr\u017eevanje vode je priporo\u010dljivo pija\u010di dodati tudi elektrolite. Vnos natrija pove\u010dajte s slano hrano, kalij dopolnite z banano, magnezij pa s temno \u010dokolado ali <a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\"prehranskimi dopolnili. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranskimi dopolnili.<\/a> Celovitej\u0161a re\u0161itev je prehransko dopolnilo, ki vsebuje vse <a href=\"https:\/\/gymbeam.si\/elektrolit-tabs-gymbeam.html\" target=\"_blank\" aria-label=\"elektrolite (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">elektrolite<\/a> in ga lahko preprosto popijete z vodo. <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\" id=\"5-osredotocite-se-na-vitamine-in-minerale\">5. Osredoto\u010dite se na vitamine in minerale<\/h3>\n\n\n\n<p>Nekateri vitamini in minerali vam lahko pomagajo la\u017eje pre\u017eiveti naporen dan, ko vas mu\u010di ma\u010dek<\/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.si\/vitamin-b3-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin B3<\/a> in <a href=\"https:\/\/gymbeam.si\/cinkov-kelat-100tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">cink<\/a> na primer sodelujeta pri presnovnih procesih, ki so odgovorni za razgradnjo alkohola.<\/li><li><a href=\"https:\/\/gymbeam.si\/liposomski-vitamin-c-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin C<\/a> in <a href=\"https:\/\/gymbeam.si\/selen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">selen<\/a> lahko zaradi svojih antioksidativnih u\u010dinkov pomagata za\u0161\u010dititi telo pred oksidativnim stresom.<\/li><li><strong>Pitje alkohola lahko povzro\u010di slab\u0161o absorpcijo vitaminov <a href=\"https:\/\/gymbeam.si\/vitamin-b1-gymbeam.html\" target=\"_blank\" aria-label=\"B1 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B1<\/a>, <a href=\"https:\/\/gymbeam.si\/folna-kislina-gymbeam.html\" target=\"_blank\" aria-label=\"B9 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B9<\/a><\/strong> in <strong><a href=\"https:\/\/gymbeam.si\/vitamin-b12-gymbeam.html\" target=\"_blank\" aria-label=\"B12 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B12<\/a><\/strong>. Zato se te snovi dodajajo tudi prehranskim dopolnilom za laj\u0161anje simptomov ma\u010dka.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsa ta mikrohranila lahko jemljete lo\u010deno ali v obliki kompleksnih multivitaminskih <a href=\"https:\/\/gymbeam.si\/multivitamin-vitality-complex-gymbeam.html\" target=\"_blank\" aria-label=\"dodatkov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatkov<\/a>, ki so v eni ali dveh tabletah enostavna re\u0161itev za hiter vnos teh snovi v telo. <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 in minerali za laj\u0161anje alkoholnega ma\u010dka\" class=\"wp-image-329371\" width=\"843\" height=\"562\" title=\"Vitamini in minerali za laj\u0161anje alkoholnega ma\u010dka\" 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\" id=\"6-poskusite-z-izvleckom-ingverja-ali-ginsenga\">6. Poskusite z izvle\u010dkom ingverja ali ginsenga<\/h3>\n\n\n\n<p>\u0160tevilne rastline in zeli\u0161\u010da vsebujejo \u0161tevilne antioksidante, vitamine in minerale. Zato se tradicionalno uporabljajo tudi v obliki \u010dajev ali prehranskih dopolnil za laj\u0161anje simptomov ma\u010dka. Njihovi u\u010dinki so bili dokazani tudi v \u0161tudijah. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Po eni od njih lahko <strong>ingver olaj\u0161a ob\u010dutek slabosti in druge prebavne te\u017eave, povezane z ma\u010dkom<\/strong>. Iz njega si lahko pripravite mo\u010dan \u010daj ali pa poskusite z bolj koncentriranim <a href=\"https:\/\/gymbeam.si\/ginger-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ingverjevim napitkom<\/a>, ki vas bo zagotovo postavil na noge. Iz njega lahko pripravite tudi \u010daj, samo vsebino prelijte v skodelico in prelijte z vro\u010do vodo.. <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>Druge aktivne sestavine vklju\u010dujejo <a href=\"https:\/\/gymbeam.si\/ginseng-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ginseng<\/a> (<em>Panax ginseng<\/em>), ki po \u0161tudijah lahko pospe\u0161i presnovo alkohola in zaradi svojih antioksidativnih lastnosti tudi nevtralizira proste radikale, ki pogosto nastajajo pri tem procesu. <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>\u010ce \u017eelite izvedeti ve\u010d o u\u010dinkih ingverja, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-lahko-ingver-izboljsa-nase-zdravje-in-pomaga-pri-hujsanju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako lahko ingver izbolj\u0161a va\u0161e zdravje in pomaga pri huj\u0161anju<\/a>?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-kofeinska-spodbuda-za-telo-in-um\">7. Kofeinska spodbuda za telo in um<\/h3>\n\n\n\n<p>Skodelica kave ne bo \u010dude\u017eno ozdravila ma\u010dka, vendar vas bodo njeni u\u010dinki vsaj prebudili in razvedrili. <strong>Poleg tega vsebuje tudi \u0161tevilne mo\u010dne antioksidante, zato se vam po zabavi ni treba prikraj\u0161ati<\/strong>. Vendar pazite, da ne pretiravate, in \u010de jo pijete \u010drno, brez mleka, pred tem raje kaj pojejte. Mo\u010dna \u010drna kava lahko vznemiri prazen \u017eelodec. <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>Upo\u0161tevajte priporo\u010deno najve\u010d 400 mg <a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofeina<\/a> na dan in kavo zve\u010der zamenjajte z metinim ali kamili\u010dnim \u010dajem. Navsezadnje \u017eelite naslednjo no\u010d dobro spati in nadoknaditi primanjkljaj spanja iz prej\u0161nje no\u010di. \u010ce ne pijete kave, lahko kofein najdete tudi v \u010drnem in zelenem \u010daju, <a aria-label=\"matchi (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/bio-matcha-v-prahu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">matchi<\/a> ali v <a href=\"https:\/\/gymbeam.si\/moxy-power-energy-drink-330-ml-gymbeam.html\" class=\"ek-link\">napitku BCAA<\/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>\u010ce vas zanima, kaj vse vam ponuja kava, ne spreglejte na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/je-kava-zdrava-7-razlogov-zakaj-bi-ji-morali-dati-priloznost\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ali je kava zdrava? 7 razlogov, zakaj bi ji morali dati prilo\u017enost<\/a><\/strong>.<\/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=\"Ali lahko kava pomaga pri odpravljanju ma\u010dka?\" class=\"wp-image-329385\" width=\"843\" height=\"562\" title=\"Ali lahko kava pomaga pri odpravljanju ma\u010dka?\" 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\" id=\"8-pojdite-na-sprehod\">8. Pojdite na sprehod<\/h3>\n\n\n\n<p>Med drugimi preverjenimi nasveti za odpravljanje te\u017eav z ma\u010dkom je tudi telovadba. Namesto celodnevnega gledanja Netflixa se odpravite na sprehod in ugotovili boste, da se boste po njem po\u010dutili veliko bolje. Z gibanjem boste pospe\u0161ili metabolizem in izlo\u010dili endorfine, ki bodo vsaj malo izbolj\u0161ali va\u0161e razpolo\u017eenje. <strong>\u010ce se po\u010dutite dobro, poskusite z <a href=\"https:\/\/gymbeam.si\/blog\/20-vaj-za-hrbet-ki-vam-bodo-pomagale-pri-bolecinah-v-hrbtu\/\" target=\"_blank\" aria-label=\"raztezanjem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">raztezanjem<\/a>, jogo, kratkim tekom ali lahkim treningom za mo\u010d<\/strong>. In ne pozabite piti dovolj vode. <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>Pri tem vam lahko pomaga \u0161portna plastenka za vodo. Nalijte nekaj vode in dodajte merico <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> ali jo obogatite z <a aria-label=\"maltodekstrinom (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/maltodekstrin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodekstrinom<\/a> za energijo.&nbsp; Na dan, ko se po\u010dutite utrujene, ste verjetno dehidrirani in imate po\u010dasnej\u0161e reakcije, morda ni najbolj\u0161a ideja, da se odpravite v fitnes in se poskusite naprezati s te\u017ejimi ute\u017emi. Zlahka se namre\u010d lahko po\u0161kodujete in va\u0161a zmogljivost ne bo ravno vrhunska. <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>\u010ce vas zanima, kako lahko alkohol vpliva na ve\u010d kot le \u0161portno zmogljivost, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-alkohol-vpliva-na-hujsanje-regeneracijo-in-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako alkohol vpliva na huj\u0161anje, okrevanje in rast mi\u0161ic?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-v-skrajnem-primeru-uporabite-zdravila\">9. V skrajnem primeru uporabite zdravila<\/h3>\n\n\n\n<p>Mnogi ljudje, ki imajo ma\u010dka, ob prebujanju samodejno pose\u017eejo po acilpirinu, ibalginu ali drugih protibole\u010dinskih sredstvih. Vendar je takrat v krvi morda \u0161e vedno prisoten alkohol, ki se ne sme kombinirati z zdravili. To lahko povzro\u010di po\u0161kodbe jeter ali dra\u017eenje \u017eelodca. <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>Zato je obi\u010dajno <strong>priporo\u010dljivo po\u010dakati vsaj dvanajst ur od zadnjega pitja<\/strong>. \u010ce je res potrebno, vzemite aspirin, ibuprofen ali drugo zdravilo iz skupine nesteroidnih analgetikov. Ta bodo poleg bole\u010dine pomagala zavreti tudi vnetni odziv telesa na alkohol. <strong>\u010ce imate zgago, poskusite s sodo bikarbono, ki pomaga zmanj\u0161ati kislost \u017eelodca<\/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=\"Zdravilo za alkoholnega ma\u010dka\" class=\"wp-image-329399\" width=\"843\" height=\"563\" title=\"Zdravilo za alkoholnega ma\u010dka\" 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\" id=\"10-cudezno-zdravilo-za-macka-ne-obstaja\">10. \u010cude\u017eno zdravilo za ma\u010dka ne obstaja<\/h3>\n\n\n\n<p>Morda ste \u017ee sli\u0161ali stavek: &#8220;<em>Klin se s klinom zbija.<\/em>&#8221; <strong>Ali to pomeni, da lahko ista pija\u010da, ki ste jo pili prej\u0161nji ve\u010der, pomaga pri ma\u010dku?<\/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 boste razo\u010darani. Pivo, rum ali vodka ne bodo pozdravili ma\u010dka. Prej ga boste prelo\u017eili na pozneje, ko vas bo morda presenetil v \u0161e mo\u010dnej\u0161i obliki. Bolje se je dr\u017eati kozarca sve\u017ee vode in skodelice 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\" id=\"kaj-bi-si-morali-zapomniti\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sanje mnogih ljudi so, da bi u\u017eivali na rojstnodnevni zabavi ali ob prihodu novega leta, ne da bi naslednji dan trpeli zaradi ma\u010dka. <strong>\u010ce upo\u0161tevate nekaj preprostih pravil, verjamem, da vam to lahko uspe<\/strong>. Namesto da poskusite ve\u010d vrst koktajlov, se dr\u017eite enega koktajla, ki ga boste med pija\u010dami me\u0161ali z vodo. Pred pitjem alkohola se dobro najejte in pred spanjem spijte rahlo slano vodo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zjutraj namesto po aspirinu posezite po prehranskem dodatku z <strong>elektroliti<\/strong> in <strong>vitamini<\/strong>. \u010ce vam stanje dopu\u0161\u010da, jejte in ne pozabite \u010dez dan <strong>dopolnjevati teko\u010dine<\/strong>. Seveda brez alkohola. Po\u010divajte, vendar dajte prilo\u017enost lahki telesni vadbi. Ugotovili boste, da boste tokrat veliko la\u017eje preboleli ma\u010dka in vas ne bodo gnale la\u017ene obljube, kot je do\u017eivljenjska abstinenca od alkohola.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil na\u0161 \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji. Lahko ste prepri\u010dani, da bodo cenili te nasvete!<\/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>Kdaj mine ma\u010dek in kako se ga \u010dim hitreje znebiti? Pomagajo lahko voda, juha, beljakovine, telesna vadba in drugi preverjeni nasveti za odpravljanje alkoholnega ma\u010dka.<\/p>\n","protected":false},"author":129,"featured_media":329247,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6879,6507,7569,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-337924","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-minerali-sl","9":"tag-prehranska-dopolnila","10":"tag-vitamini-sl","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Alkoholni ma\u010dek: Zakaj se pojavi in kako se ga hitro znebiti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se \u010dim hitreje znebiti ma\u010dka? 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