{"id":352365,"date":"2022-04-20T15:13:54","date_gmt":"2022-04-20T13:13:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=352365"},"modified":"2022-09-19T17:50:14","modified_gmt":"2022-09-19T15:50:14","slug":"razstrupljanje-in-ciscenje-telesa-kaj-to-je-in-kako-naravno-razstrupiti-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/razstrupljanje-in-ciscenje-telesa-kaj-to-je-in-kako-naravno-razstrupiti-telo\/","title":{"rendered":"Razstrupljanje in \u010di\u0161\u010denje telesa: Kaj to je in kako naravno razstrupiti telo?"},"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\/razstrupljanje-in-ciscenje-telesa-kaj-to-je-in-kako-naravno-razstrupiti-telo\/#Kaj_je_razstrupljanje\" title=\"Kaj je razstrupljanje?\">Kaj je razstrupljanje?<\/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\/razstrupljanje-in-ciscenje-telesa-kaj-to-je-in-kako-naravno-razstrupiti-telo\/#Kateri_organi_sodelujejo_pri_naravnem_razstrupljanju_telesa\" title=\"Kateri organi sodelujejo pri naravnem razstrupljanju telesa?\">Kateri organi sodelujejo pri naravnem razstrupljanju telesa?<\/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\/razstrupljanje-in-ciscenje-telesa-kaj-to-je-in-kako-naravno-razstrupiti-telo\/#Funkcija_posameznih_organov_pri_razstrupljanju_telesa\" title=\"Funkcija posameznih organov pri razstrupljanju telesa\">Funkcija posameznih organov pri razstrupljanju telesa<\/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\/razstrupljanje-in-ciscenje-telesa-kaj-to-je-in-kako-naravno-razstrupiti-telo\/#Kako_spodbujati_naravno_razstrupljanje\" title=\"Kako spodbujati naravno razstrupljanje?\">Kako spodbujati naravno razstrupljanje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/razstrupljanje-in-ciscenje-telesa-kaj-to-je-in-kako-naravno-razstrupiti-telo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vsakdo je verjetno \u017ee \u0161el skozi obdobje, ko je \u017eelel narediti korak v pravo smer k bolj\u0161emu sebi. Tak\u0161na oseba obi\u010dajno za\u010dne <strong>spreminjati \u017eivljenjski slog<\/strong> na za\u010detku leta, spomladi ali pred poletjem, ravno ko se neusmiljeno pribli\u017euje sezona kopalk. Hkrati se pojavijo razli\u010dne <strong>promocije sokov ali zeli\u0161\u010dnih razstrupljevalnih kur<\/strong>, za katere se zdi, da dajejo vtis edinstvenega recepta za huj\u0161anje, trdno zdravje in morda celo nesmrtnost. Tak\u0161nim ponudbam se je te\u017eko upreti. Na koncu pa po tak\u0161nem \u010di\u0161\u010denju telesa ostaneta <strong>prazna denarnica in la\u010dno telo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Na sre\u010do nih\u010de od nas v resnici ne potrebuje teh diet, terapij in razstrupljevalnih zdravil<\/strong>. Na\u0161e telo lahko samo poskrbi za izlo\u010danje \u0161kodljivih snovi s pomo\u010djo <strong>organov, ki zagotavljajo naravno razstrupljanje<\/strong>. Odli\u010dna novica je, da lahko <strong>z nekaj preprostimi prilagoditvami \u017eivljenjskega sloga u\u010dinkovito podprete naravni proces razstrupljanja telesa<\/strong>. \u010ce jih boste lahko uporabili v vsakdanjem \u017eivljenju, boste za svoje zdravje naredili veliko ve\u010d kot s postom ali razstrupljevalnim koktajlom iz zelenjave in zeli\u0161\u010d, nabranih ob polni luni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_je_razstrupljanje\"><\/span><p>Kaj je razstrupljanje?<\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najprej je treba razlikovati med tem, kaj je in kaj ni <a href=\"https:\/\/gymbeam.si\/blog\/detoksikacija-kako-vam-bo-v-10-dneh-spremenila-zivljenje\/\" target=\"_blank\" aria-label=\"razstrupljanje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">razstrupljanje<\/a>. To ni posebna dieta, \u010di\u0161\u010denje s sokovi ali teden \u010diste prehrane, ko jeste samo <a href=\"https:\/\/gymbeam.si\/blog\/miti-in-dejstva-o-sadju-ali-razstruplja-in-ali-ga-lahko-jeste-popoldne-in-zvecer-med-hujsanjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sadje in zelenjavo<\/a>. Gre za na\u010din, kako se <strong>24 ur na dan znebite potencialno nevarnih snovi v telesu<\/strong>. Nekatere od teh \u0161kodljivih snovi nastajajo neposredno v telesu med presnovnimi procesi, druge pa v telo vstopajo iz zunanjega okolja s hrano, pija\u010do ali dihanjem. Ko jih na\u0161e telo oceni kot tuje ali strupene, telesni sistem razstrupljanja stori vse, kar je v njegovi mo\u010di, da jih izlo\u010di iz telesa.<\/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\/2022\/04\/iStock-1309751251-1124x750.jpg\" alt=\"Kaj je raztrupljanje?\" class=\"wp-image-351349\" width=\"843\" height=\"563\" title=\"Kaj je raztrupljanje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kateri_organi_sodelujejo_pri_naravnem_razstrupljanju_telesa\"><\/span>Kateri organi sodelujejo pri naravnem razstrupljanju telesa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V proces razstrupljanja je vklju\u010denih ve\u010d organov <span style=\"color: #ff6600\">[1-2]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>jetra<\/li><li>ledvice<\/li><li>prebavni trakt<\/li><li>limfni sistem<\/li><li>dihalni sistem<\/li><li>ko\u017ea<\/li><\/ol>\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=\"Funkcija_posameznih_organov_pri_razstrupljanju_telesa\"><\/span>Funkcija posameznih organov pri razstrupljanju telesa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sistem razstrupljanja na\u0161ega telesa je zapleteno povezan, organi, ki sodelujejo v teh procesih, pa med seboj tesno sodelujejo.&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\">1. Jetra<\/h3>\n\n\n\n<p>Jetra so najpomembnej\u0161i organ za razstrupljanje. Odkrijejo strupene snovi in jih z encimi razgradijo, da postanejo topne v vodi in se lahko izlo\u010dijo skozi se\u010dila. Jetra lahko poskrbijo tudi za vezavo teh \u0161kodljivih snovi v aminokisline, ki se nato izlo\u010dijo iz telesa na prej omenjeni na\u010din. Telo se z jetri znebi na primer <strong>te\u017ekih kovin, bakterij, virusov in drugih patogenov<\/strong>. Jetra so zato najpomembnej\u0161i &#8220;razstrupljevalec&#8221; telesa. <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>Ta organ je pomemben tudi za razgradnjo alkohola (etanola). \u010ce vas zanima, kako ta proces poteka in kaj lahko alkohol naredi z va\u0161im telesom, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/alkoholni-macek-zakaj-se-pojavi-in-kako-se-ga-hitro-znebiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Alkoholni ma\u010dek: Zakaj se pojavi in kako se ga hitro znebiti?<\/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\">2. Jetra<\/h3>\n\n\n\n<p>Ledvice filtrirajo kri in jo <strong>odstranjujejo stranske produkte, ki na primer nastajajo pri presnovi zdravil in drugih ne\u017eelenih snovi<\/strong>. Ti se nato izlo\u010dijo iz telesa skozi se\u010dila. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Prebavni (gastrointestinalni) trakt<\/h3>\n\n\n\n<p>Prebavni trakt <strong>odvaja velik del odpadnih snovi, ki nastanejo kot stranski produkt presnove<\/strong>. Sem spadajo tudi toksini, ki lahko v na\u0161e telo pridejo iz okolja s teko\u010dinami ali hrano. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Limfni sistem<\/h3>\n\n\n\n<p>Limfne \u017eile z limfo so prisotne po vsem telesu in skrbijo za <strong>odstranjevanje presnovnih odpadkov, bakterij in drugih \u0161kodljivih snovi<\/strong>. Te nato pridejo do bezgavk, kjer se filtrirajo v kri. Ustrezni organi, kot so ledvice ali jetra, jih nato ujamejo in zlahka izlo\u010dijo iz telesa. <span style=\"color: #ff6600\">[4-5]<\/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\">5. Dihalni sistem<\/h3>\n\n\n\n<p>Dihalni sistem deluje kot <strong>nekak\u0161en filter za nevarne snovi, ki jih \u010dlovek lahko vdihne<\/strong>. Nosne votline in plju\u010da imajo na povr\u0161ini mukoidno plast, ki slu\u017ei kot za\u0161\u010ditna pregrada. Njen namen je prepre\u010diti prehajanje prahu in drugih tujih snovi v plju\u010da in krvni obtok. Z izdihovanjem pa se iz telesa odstranjuje ne\u017eeleni ogljikov dioksid. <span style=\"color: #ff6600\">[2-3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Ko\u017ea<\/h3>\n\n\n\n<p>Ko\u017ea predstavlja pregrado, ki <strong>\u0161\u010diti pred vdorom virusov, bakterij in kemikalij v telo<\/strong>. Ko se znojite, se skozi ko\u017eo iz telesa izlo\u010dajo tudi \u0161kodljive snovi, ki so topne v ma\u0161\u010dobi. Toksini, topni v vodi, ne morejo priti skozi ko\u017eo. <span style=\"color: #ff6600\">[2-3]<\/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\/2022\/04\/iStock-1330882492-1124x750.jpg\" alt=\"Kako deluje razstrupljanje?\" class=\"wp-image-351367\" width=\"843\" height=\"563\" title=\"Kako deluje razstrupljanje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1330882492-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1330882492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1330882492-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_spodbujati_naravno_razstrupljanje\"><\/span>Kako spodbujati naravno razstrupljanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Od spomladanskega razstrupljanja telesa ali razli\u010dnih oblik posta ne pri\u010dakujte \u010dude\u017eev. <strong>Veliko bolje je ustvariti bolj zdrave navade<\/strong>. Tako boste podprli vse zgoraj omenjene organe, ki sodelujejo pri odstranjevanju \u0161kodljivih snovi. Kateri so posebni koraki pri tem? No, gre za \u010dasovno preverjene spremembe prehranjevalnih ali gibalnih navad in druge prilagoditve \u017eivljenjskega sloga. Cilj ni, da bi iz dneva v dan izvajali posebno dieto ali domi\u0161ljen na\u010drt vadbe. Dovolj bo, \u010de si boste <strong>postopoma za\u010deli prizadevati za izbolj\u0161anje in ustvarjanje novih navad<\/strong>. Tako boste postopoma sprejeli zdrav \u017eivljenjski slog, ki bo v najve\u010dji mo\u017eni meri podpiral sposobnost telesa, da se znebi \u0161kodljivih snovi, tj. razstrupljanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. U\u017eivajte manj predelane hrane<\/h3>\n\n\n\n<p>Pri nakupovanju \u017eivil je treba preveriti sestavine. Morda jih pristojni organi nadzorujejo glede zdravstvene varnosti, vendar \u010de kak\u0161en izdelek vsebuje toliko sestavin, da bi njihovo branje lahko uspavalo otroka, verjetno ni najbolj\u0161a izbira. Najpogosteje gre za zelo predelana \u017eivila. Ta obi\u010dajno vsebujejo <strong>veliko rafiniranih ogljikovih hidratov, enostavnih sladkorjev, nasi\u010denih ma\u0161\u010dobnih kislin (ma\u0161\u010dob), soli, konzervansov, barvil, arom in drugih snovi, ki jim dajejo tisti neustavljiv okus<\/strong>. Z vsemi temi snovmi se mora na\u0161e telo spopasti, kar \u0161e bolj obremenjuje naravni sistem razstrupljanja. <span style=\"color: #ff6600\">[7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med mo\u010dno predelano hrano spadajo ve\u010dina <strong>sladkarij, gotovih jedi, hitro pripravljena hrana, klobase, ocvrta hrana, hitra hrana ali beli kruh<\/strong>. Tak\u0161na hrana lahko razveseli brbon\u010dice, vendar jetra ne bodo tako zadovoljna. Zato je pomembno, da ta \u017eivila v prehrani \u010dim bolj omejite. <span style=\"color: #ff6600\">[7-8]<\/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\">Kako zmanj\u0161ati vnos visoko predelane hrane?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V prehrani morajo prevladovati osnovna \u017eivila<\/strong>, kot so <a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" aria-label=\"\u017eita, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eita,<\/a> krompir, sve\u017ee meso, nesladkani mle\u010dni izdelki, jajca, <a href=\"https:\/\/gymbeam.si\/bio-crni-fizol-pripravljen-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stro\u010dnice<\/a>, <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki in semena<\/a>, sve\u017ee sadje in zelenjava. Ta \u017eivila naj bi predstavljala vsaj <a href=\"https:\/\/gymbeam.si\/blog\/iifym-fleksibilna-prehrana-ki-bi-pripomogla-k-doseganju-vasih-ciljev\/\" target=\"_blank\" aria-label=\"80 % va\u0161e prehrane.\n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>80 % va\u0161e prehrane<\/strong>.<\/a><\/li><li>Ko kupujete hrano, <strong>preverite sestavine<\/strong>, ali vsebujejo enostavne sladkorje, nasi\u010dene ma\u0161\u010dobe, sol in aditive. Bolje je poiskati tisto mo\u017enost, ki jih vsebuje \u010dim manj.<\/li><li><strong>Predelane mesne izdelke<\/strong>, kot so klobase, salame, mesne konzerve in druge mesnine, zamenjajte s sve\u017eim mesom.<\/li><li><strong>V trgovini kupljene prigrizke in sladkarije<\/strong> zamenjajte s sve\u017eim sadjem, ore\u0161\u010dki ali nesladkanimi mle\u010dnimi izdelki.<\/li><li><strong>Vnaprej na\u010drtujte<\/strong>, kaj boste jedli, in obroke pripravljajte predvsem doma.<\/li><li>Svoj najljub\u0161i meni hitre prehrane lahko pripravite doma iz osnovnih sestavin. Tako boste imeli ve\u010dji nadzor nad kon\u010dno sestavo obroka. Doma pripravljen mesni ali zelenjavni <a href=\"https:\/\/gymbeam.si\/blog\/fitnes-recept-veganski-cicerikin-burger\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">burger<\/a> s krompir\u010dkom iz sladkega krompirja bo verjetno \u0161e bolj\u0161ega okusa.<\/li><li>Vredno je poskusiti tudi ekolo\u0161ko ali <strong><a href=\"https:\/\/gymbeam.si\/vanavita\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BIO hrano<\/a><\/strong> iz <strong>ekolo\u0161ke pridelave<\/strong>. Tak\u0161ni izdelki obi\u010dajno vsebujejo manj potencialno \u0161kodljivih snovi (ostanki agrokemikalij itd.) kot \u017eivila brez te oznake.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite obnoviti pravila zdravega prehranjevanja, jih najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj je zdrava prehrana in kako se nau\u010diti zdravo prehranjevati<\/a><\/strong>?<\/p>\n\n\n\n<p>\u010ce vas zanima, na katera \u017eivila morate biti pozorni v trgovinah glede na njihove sestavine, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-zivil-ki-se-zdijo-zdrava-le-na-prvi-pogled\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 \u017eivil, ki se zdijo zdrava le na prvi pogled<\/a><\/strong>.<\/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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/MG_6306-749x1124.png\" alt=\"Omejitev sladkorja med razstrupljanjem\" class=\"wp-image-351383\" title=\"Omejitev sladkorja med razstrupljanjem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/MG_6306-749x1124.png 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/MG_6306-267x400.png 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/MG_6306-1024x1536.png 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/MG_6306-1366x2048.png 1366w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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\">2. Omejite vnos enostavnih sladkorjev<\/h3>\n\n\n\n<p>V dana\u0161njem svetu je sladkor naravno prisoten v sladkarijah, pecivu, solatnih prelivih, mle\u010dnih izdelkih in drugih mo\u010dno predelanih \u017eivilih. <strong>Te\u017eava je v tem, da lahko v prevelikih koli\u010dinah negativno vpliva na delovanje glavnih organov za razstrupljanje &#8211; jeter in ledvic.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V telesu se sladkor pretvori v glukozo, ki je vir energije za gibanje in druge telesne funkcije. <strong>Neuporabljena glukoza se nato za\u010dne shranjevati kot ma\u0161\u010doba v razli\u010dnih delih telesa, vklju\u010dno z jetri<\/strong>. To lahko na koncu privede do steatoze (ma\u0161\u010dobne bolezni jeter), ki negativno vpliva na delovanje jeter. Velik vnos sladkorja je povezan tudi z negativnim vplivom na ledvice, ki pomagajo pri odstranjevanju odpadnih snovi iz telesa. <span style=\"color: #ff6600\">[7-9]<\/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\">Kako omejiti vnos sladkorja?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Sladkarije zamenjajte z ustreznej\u0161imi nadomestki z manj sladkorja, kot so sve\u017ee ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/liofilizirane-jagode-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">liofilizirano sadje<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinske plo\u0161\u010dice<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/cokolada\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">temna \u010dokolada<\/a> ali <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/mesanica-naravnih-oresckov-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a>.<\/li><li>Pri peki obi\u010dajni sladkor vsaj delno nadomestite z <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/eritritol-1000g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">eritritolom<\/a> ali drugimi nizkokalori\u010dnimi sladili.<\/li><li>Sladkane pija\u010de je najbolje nadomestiti z vodo iz pipe, ki jo lahko dodate okus s sve\u017eo <strong>meto, limoninim sokom, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/instant-napitek-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">instant napitkom brez sladkorja<\/a> ali aromatiziranimi <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>.<\/strong><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d nasvetov, kako nadomestiti sladkor pri kuhanju in peki, jih lahko najdete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-narediti-bozicno-peko-bolj-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako narediti bo\u017ei\u010dno peko bolj zdravo<\/a><\/strong>?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29847,36247,54178,55513,55579,77713\" ><\/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<h3 class=\"wp-block-heading\">3. Pijte dovolj teko\u010din<\/h3>\n\n\n\n<p>Voda sestavlja pribli\u017eno <strong>60 % na\u0161ega telesa<\/strong>, zato je naravni del krvi in limfe. Sodeluje pri prenosu odpadnih snovi in drugih \u0161kodljivih snovi, ki jih nato pomaga izlo\u010diti iz telesa. \u010ce ne pijete dovolj vode, vam grozi <strong>dehidracija<\/strong>, ki se lahko med drugim ka\u017ee v oslabljeni filtracijski sposobnosti ledvic ali prebavnih te\u017eavah (zaprtje). To lahko povzro\u010di kopi\u010denje \u0161kodljivih snovi v telesu. Zato je pomembno, <strong>da vsak dan pomislite na zadosten vnos teko\u010dine<\/strong>.<span style=\"color: #ff6600\">&nbsp; [10-11]<\/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\">Kako se dovolj hidrirati?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Dnevno morate popiti vsaj 30 do 45 ml vode\/kg telesne te\u017ee. Na optimalno koli\u010dino ne vpliva le telesna te\u017ea, temve\u010d tudi telesna aktivnost, temperatura okolice ali stopnja znojenja.&nbsp;&nbsp;<\/li><li><strong>Najbolj\u0161a pija\u010da je voda iz pipe<\/strong>. U\u017eivanje teko\u010dine lahko popestrite tudi s <strong><a href=\"https:\/\/gymbeam.si\/caj\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dajem<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/rtd-napitki\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">RTD napitki<\/a><\/strong> ali aromatiziranimi BCAA.<\/li><li>Vedno je lepo imeti <a href=\"https:\/\/gymbeam.si\/steklenica-bamboo-infuse-500-ml-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">steklenico<\/a> ali kozarec pija\u010de na vidnem mestu, saj tako lahko pijete ve\u010d.<\/li><li>Poskusite spremljati barvo urina. Svetel odtenek je znak zadostne hidracije. Temno rumena barva je \u017ee znak dehidracije.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d nasvetov o tem, kako izbolj\u0161ati vnos vode, smo se razpisali v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" 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\/2022\/04\/IMG_8400-1124x749.jpg\" alt=\"Razstrupljanje in vnos vode\" class=\"wp-image-351398\" width=\"843\" height=\"562\" title=\"Razstrupljanje in vnos vode\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. U\u017eivajte veliko vlaknin&nbsp;<\/h3>\n\n\n\n<p>Zadosten vnos vlaknin je pomemben za zdravo prebavo na ve\u010d na\u010dinov. <strong>Prebavni sistem ima bistveno vlogo pri izlo\u010danju odpadnih snovi iz telesa<\/strong>, ki poteka s peristalti\u010dnim gibanjem \u010drevesja. K temu pripomorejo <strong>netopne vlaknine<\/strong>, ki ve\u017eejo tudi stranske produkte presnove in druge ne\u017eelene snovi iz hrane, ko ta prehaja skozi prebavni trakt. Zato jo pogosto primerjajo s &#8220;krta\u010do&#8221;, ki \u010disti \u010drevesje. <strong>Topne vlaknine<\/strong> po drugi strani upo\u010dasnjujejo prehod prebavnih snovi skozi \u010drevesje in tako prispevajo k temeljitej\u0161i absorpciji ne\u017eelenih snovi. Priporo\u010den dnevni vnos za <strong>prehranske vlaknine je 25-30 g<\/strong>.<span style=\"color: #ff6600\"> [12-14]<\/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\">Kako pove\u010dati vnos vlaknin?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>V prehrano dodajte \u017eivila z naravno visoko vsebnostjo vlaknin. To so polnozrnata \u017eita in njihovi izdelki (kruh, <a href=\"https:\/\/gymbeam.si\/testenine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testenine<\/a>), stro\u010dnice, sve\u017ee in suho <a href=\"https:\/\/gymbeam.si\/liofilizirane-maline-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sadje<\/a>, zelenjava, <a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dki<\/a> in <a href=\"https:\/\/gymbeam.si\/chia-semena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">semena<\/a>.<\/li><li>Vnos topnih vlaknin lahko pove\u010date tudi z dodajanjem <a href=\"https:\/\/gymbeam.si\/bio-psyllium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">psilija<\/a> ali <a href=\"https:\/\/gymbeam.si\/bio-agavin-inulin-v-prahu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">inulina<\/a> v jogurt, smoothije ali ka\u0161e.<\/li><li>Tudi <strong><a href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Daily Fiber<\/a><\/strong>, kompleksno prehransko dopolnilo, ki vsebuje topne in netopne vlaknine, lahko pomaga pri zadostnem vnosu te snovi.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. U\u017eivajte ve\u010d probioti\u010dnih in prebioti\u010dnih \u017eivil <\/h3>\n\n\n\n<p>Prebavni sistem neguje tudi prehrana, bogata s probioti\u010dnimi bakterijami in prebiotiki. Zakaj je to pomembno? Ker te bakterije slu\u017eijo kot hrana prijaznim mikroorganizmom, ki \u017eivijo v prebavnem traktu. Zagotavljajo zdravo \u010drevesno okolje (mikrobiom). To je pomembno za prebavo in absorpcijo hranil. Poleg tega <strong>mikrobiom prispeva tudi k pregradi, ki omejuje vstop tujih snovi v krvni obtok<\/strong>. Zaradi tega je za\u0161\u010ditni in sestavni del naravnega sistema razstrupljanja telesa. <span style=\"color: #ff6600\">[12,15]<\/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\">Kako pove\u010dati vnos prebiotikov in probiotikov?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Prebiotiki<\/strong> so vrsta vlaknin, ki so hrana za bakterije, ki spodbujajo zdravje (\u010drevesni mikrobiom). Najdemo jih predvsem v \u017eivilih z veliko topnih vlaknin, kot so stro\u010dnice (le\u010da, fi\u017eol, <a href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010di\u010derka<\/a>), sladki krompir, sadje (banane, jabolka, jagodi\u010devje), zelenjava (\u010desen, \u010debula) in polnozrnata \u017eita (<a href=\"https:\/\/gymbeam.si\/fini-ovseni-kosmici-brez-glutena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oves<\/a>, kvinoja).<\/li><li><strong>Probiotiki<\/strong> so \u017eive in zdravju koristne bakterije, kot sta rodova <em>Lactobacillus<\/em> in <em>Bifidobacterium<\/em>, ki jih najdemo v fermentiranih izdelkih, kot so jogurt, kefir, kislo zelje, kim\u010di, <a href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>, kombucha, miso in natto.<\/li><li><strong>Dnevni vnos probiotikov lahko podprete tudi z <a href=\"https:\/\/gymbeam.si\/probioten-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">visokokakovostnimi dodatki<\/a><\/strong>, ki vsebujejo deset probioti\u010dnih sevov z desetimi milijardami CFU (enot, ki tvorijo kolonije).<\/li><\/ul>\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 probiotikih, preberite \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/probiotiki-pomen-koristnih-bakterij-za-imunost-in-splosno-zdravje-sportnikov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Probiotiki: pomen koristnih bakterij za imunost in splo\u0161no zdravje \u0161portnikov<\/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\/2022\/04\/iStock-1187994064-1124x749.jpg\" alt=\"Probiotiki in razstrupljanje\" class=\"wp-image-351417\" width=\"843\" height=\"562\" title=\"Probiotiki in razstrupljanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1187994064-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1187994064-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1187994064-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1187994064-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Omejite u\u017eivanje alkohola in se od njega v idealnem primeru poslovite&nbsp;<\/h3>\n\n\n\n<p>Ali si alkoholne pija\u010de privo\u0161\u010dite le ob\u010dasno ali je pivo ali vino redni del va\u0161ega vnosa teko\u010dine? V vsakem primeru je dobro <strong>omejiti koli\u010dino alkohola ali ga celo povsem izpustiti<\/strong>. Gre namre\u010d za <strong>strupeno snov<\/strong>, ki se je mora telo nato znebiti s te\u017ekimi procesi. Za to so odgovorna jetra, ki etanol pretvorijo v neaktivno ocetno kislino. <span style=\"color: #ff6600\">[16-17] <\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce hodite z zabave na zabavo ali vsak dan zaklju\u010dite z alkoholno pija\u010do in svojim jetrom ne date po\u010ditka, lahko to povzro\u010di oslabljeno delovanje jeter. Da ne omenjamo ma\u010dka ter slab\u0161e telesne in mentalne zmogljivosti. <span style=\"color: #ff6600\">[16-17] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O drugih vplivih alkohola na zdravje si lahko preberete v \u010dlanku <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, regeneracijo 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\">7. Prenehajte s kajenjem<\/h3>\n\n\n\n<p>Tudi najbolj zdrava prehrana na svetu nas ne bo re\u0161ila, \u010de bomo vsak dan vdihavali \u0161kodljive snovi iz cigaretnega dima. <strong>Cigarete vsebujejo ve\u010d kot 70 toksinov<\/strong>, ki lahko telesu povzro\u010dijo veliko \u0161kode. Ne le, da na ta na\u010din preobremenijo telesni sistem razstrupljanja, temve\u010d lahko povzro\u010dijo tudi resne plju\u010dne bolezni ali raka na tem ali katerem koli drugem organu. Najbolj\u0161i na\u010din, da to prepre\u010dite, je popolna opustitev kajenja. <span style=\"color: #ff6600\">[18]<\/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-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=\"748\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/DSC_0986-748x1124.jpg\" alt=\"\u0160port in razstrupljanje telesa\" class=\"wp-image-351435\" title=\"\u0160port in razstrupljanje telesa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/DSC_0986-748x1124.jpg 748w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/DSC_0986-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/DSC_0986-1022x1536.jpg 1022w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/DSC_0986-1363x2048.jpg 1363w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/DSC_0986-scaled.jpg 1703w\" sizes=\"auto, (max-width: 748px) 100vw, 748px\" \/><\/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\">8. Bodite aktivni<\/h3>\n\n\n\n<p>Redno ukvarjanje s \u0161portom in telesno vadbo je \u0161e en odli\u010den <strong>na\u010din za podporo naravnega razstrupljanja telesa<\/strong>. Pri tem se krepi delovanje plju\u010d in pove\u010duje splo\u0161na u\u010dinkovitost tega organa. Tako se telo la\u017eje znebi ogljikovega dioksida in drugih \u0161kodljivih snovi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega vadba <strong>izbolj\u0161uje krvni obtok in pospe\u0161uje limfni obtok<\/strong>, kar prispeva k filtriranju odpadnih snovi in toksinov. Nenazadnje je po znanstvenih raziskavah veliko gibanja bistvenega pomena tudi za ohranjanje zdravih jeter in ledvic. Vse to velja, \u010de telesu omogo\u010dite tudi dovolj prostora za <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\"regeneracijo. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>regeneracijo<\/strong>.<\/a> <span style=\"color: #ff6600\" class=\"tadv-color\">[19\u201322]<\/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\">Kako se ve\u010d gibati?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Najbolje je, da si prizadevate za \u010dim ve\u010d naravnega gibanja \u010dez dan. Poskusite narediti ve\u010d korakov s hojo v slu\u017ebo, v mesto ali na kavo. Odli\u010dna ideja je tudi zamenjati uporabo dvigala s stopnicami.&nbsp;<\/li><li>Poi\u0161\u010dite \u0161port, v katerem u\u017eivate, in se mu posvetite ve\u010dkrat na teden.&nbsp;<\/li><li>Poskusite s <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-zaceti-teci-preprost-vodic-za-popolne-zacetnike\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tekom<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" target=\"_blank\" aria-label=\"pohodni\u0161tvom (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pohodni\u0161tvom<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" aria-label=\"kolesarjenjem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kolesarjenjem<\/a><\/strong>, <strong>plavanjem<\/strong>, <strong><a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" aria-label=\"vadbo z lastno te\u017eo (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbo z lastno te\u017eo<\/a><\/strong> ali <strong>HIIT vadbo<\/strong>.<\/li><li>Odli\u010dna ideja je, da si poi\u0161\u010dete prijatelja ali prijateljico, da se med vadbo medsebojno motivirata.&nbsp;&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo druge koristi telesne dejavnosti, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-dobro-telovaditi-boljsi-imunski-sistem-zdravje-srca-in-8-drugih-razlogov\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je dobro telovaditi? Mo\u010dnej\u0161i imunski sistem, srce in \u0161e 8 drugih razlogov<\/a><\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Osredoto\u010dite se na kakovostni spanec<\/h3>\n\n\n\n<p>Zadosten in kakovosten spanec je klju\u010dnega pomena za ohranjanje splo\u0161nega zdravja. Poleg obnove energije pomaga tudi pri <strong>&#8220;naravnem razstrupljanju mo\u017eganov&#8221;<\/strong>. Ta u\u010dinek se pojavi zlasti med globokim spanjem (ne-REM), ko se odstranijo odpadne beljakovine, ki so se \u010dez dan nakopi\u010dile v mo\u017eganih. Te snovi lahko ogrozijo delovanje mo\u017eganskih celic in predstavljajo tveganje za nevrolo\u0161ke bolezni, kot je Alzheimerjeva bolezen. Zato je pomembno, da se to \u010di\u0161\u010denje izvaja v <strong>rednih \u010dasovnih presledkih<\/strong>, najbolje vsako no\u010d. To vam bo dalo dodatno motivacijo, da bo va\u0161 spanec postal prednostna naloga in mu vsak dan namenite vsaj sedem ur. <span style=\"color: #ff6600\">[23-25]<\/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\">Kako bolje spati?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>\u010ce vam vsakodnevne dejavnosti to dopu\u0161\u010dajo, pojdite vsak dan spat pribli\u017eno ob istem \u010dasu. <\/li><li>Ustvarite si ve\u010derno rutino, ki vam bo pomagala ustvariti spro\u0161\u010deno vzdu\u0161je. <\/li><li>Popoldne se izogibajte <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofeinu<\/a>. <\/li><li>Pred spanjem se je najbolje izogibati delu z ra\u010dunalnikom ali brskanju po dru\u017eabnih omre\u017ejih, ne pijte alkohola in ne jejte te\u017ekih obrokov. <\/li><\/ul>\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 nasvetov za bolj\u0161e spanje, preberite \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 style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Ne pozabite na limfni sistem<\/h3>\n\n\n\n<p>V nasprotju s sr\u010dno-\u017eilnim sistemom limfni sistem nima \u010drpalke, ki bi ga poganjala. Zato so limfne \u017eile odvisne od telesne dejavnosti. Njihovo aktivnost in delovanje lahko zato podpremo z vadbo ali masa\u017eo.<span style=\"color: #ff6600\">&nbsp; [4-5, 26]<\/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\">Kako podpirati optimalno delovanje limfnega sistema?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li>Vsakodnevna <strong>vadba in redna telesna dejavnost<\/strong> prispevata k u\u010dinkovitej\u0161emu pretoku limfe po telesu. To omogo\u010da bolj\u0161e odstranjevanje odpadnih snovi iz telesa.<\/li><li>Drugi na\u010dini za delovanje limfnega sistema so obisk <a href=\"https:\/\/gymbeam.si\/blog\/savna-in-zdravje-pravilen-pristop-koristi-in-ucinki-na-telo\/\" target=\"_blank\" aria-label=\"savne (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">savne<\/a> ali menjavanje tople in hladne vode, samomasa\u017ea z <a href=\"https:\/\/gymbeam.si\/masazna-pistola-vi-black-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>masa\u017eno pi\u0161tolo<\/strong><\/a> ali profesionalna limfna drena\u017ena masa\u017ea.<\/li><li>Limfa je sestavljena iz ve\u010d kot 90 % vode, zato ne smete pozabiti na <strong>zadosten vnos teko\u010dine<\/strong>. S tem prepre\u010dite kopi\u010denje limfe in nastanek oteklin, ki se najpogosteje pojavljajo na spodnjih okon\u010dinah.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_7646-1124x749.jpg\" alt=\"Kako podpreti limfni sistem? \" class=\"wp-image-351449\" width=\"843\" height=\"562\" title=\"Kako podpreti limfni sistem? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_7646-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_7646-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_7646-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_7646-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">11. Poskusite s prehranskimi dopolnili za spodbujanje pravilnega delovanja jeter<\/h3>\n\n\n\n<p>Prehranska dopolnila so \u0161e en na\u010din za <strong>popolno podporo razstrupljevalni funkciji jeter<\/strong>. Sama po sebi ne morejo narediti \u010dude\u017eev, vendar lahko z zgoraj omenjenimi spremembami \u017eivljenjskega sloga zagotovite jetrom oskrbo, ki si jo zaslu\u017eijo. To so biolo\u0161ko aktivne snovi, ki imajo znanstveno dokazane pozitivne u\u010dinke. <span style=\"color: #ff6600\">[27]<\/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\">Kateri prehranski dodatki lahko koristijo jetrom?<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a href=\"https:\/\/gymbeam.si\/pegasti-badelj-120kapss-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pegasti badelj<\/a><\/strong> vsebuje silimarin, biolo\u0161ko aktivno snov, ki je priljubljena zaradi svojih blagodejnih u\u010dinkov na regeneracijo jeter.<\/li><li><strong><a href=\"https:\/\/gymbeam.si\/holin-bitartrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Holin bitartrat<\/a><\/strong> je vir holina, bioaktivne snovi, ki lahko zmanj\u0161a kopi\u010denje ma\u0161\u010dob v jetrih. Zaradi tega prispeva k ohranjanju njihovega normalnega delovanja.<\/li><li>Poleg omenjenih dveh snovi kompleksno <strong><a href=\"https:\/\/gymbeam.si\/podpora-za-jetra-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnilo za podporo jetrom<\/a><\/strong> vsebuje \u0161e vitamine B1, B6, C in izvle\u010dke zeli\u0161\u010d, ki imajo antioksidativne u\u010dinke. Zahvaljujo\u010d tem pomaga \u0161\u010dititi jetrne celice pred \u0161kodljivimi u\u010dinki oksidativnega stresa.<\/li><li><strong><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\">N-acetil L-cistein<\/a><\/strong> je aminokislina, ki je klju\u010dna za tvorbo pomembnega antioksidanta glutationa. Pomaga nevtralizirati \u0161kodljive proste radikale in prispeva k naravnemu razstrupljanju telesa. V telesu lahko na primer prevzame \u017eivo srebro in ga pomaga izlo\u010diti iz telesa.<\/li><li><a href=\"https:\/\/gymbeam.si\/bio-chlorella-500mg-500-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Klorela<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-spirulina-500-mg-500-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spirulina<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-zeleni-jecmen-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zeleni je\u010dmen<\/a> in druga zelena super\u017eivila se <strong>uporabljajo tudi za podporo naravnega razstrupljanja telesa<\/strong>, saj vsebujejo veliko koristnih snovi, zlasti mo\u010dan antioksidant klorofil. Raziskave ka\u017eejo, da je zlasti klorela u\u010dinkovita pri <strong>odstranjevanju te\u017ekih kovin<\/strong> in drugih \u0161kodljivih spojin iz telesa. <span style=\"color: #ff6600\" class=\"tadv-color\">[28\u201330]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po branju dana\u0161njega \u010dlanka \u017ee veste, da se vam za razstrupljanje ni treba ve\u010d dni postiti ali se dr\u017eati o\u010di\u0161\u010devalne diete. Dovolj je, da nekoliko spremenite na\u010din \u017eivljenja. Priporo\u010dljivo je, da se v okviru sprememb prehrane <strong>izogibate visoko predelanim \u017eivilom in drugim \u017eivilom z visoko vsebnostjo sladkorja<\/strong>. Poleg tega u\u017eivajte zadostne koli\u010dine vlaknin ter \u017eivil s probiotiki in prebiotiki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kakovosten spanec, redna telesna vadba in drugi na\u010dini za podporo delovanja limfnega sistema<\/strong> so prav tako klju\u010dni za naravno razstrupljanje telesa. Pomemben korak je tudi omejevanje alkohola in drugih strupenih snovi. Na splo\u0161no lahko svoja prizadevanja podprete tudi z ustreznimi dodatki za podporo jeter.<\/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 in ste iz njega izvedeli nove informacije, ga delite s svojimi prijatelji. Tudi oni bodo radi izvedeli, kaj je naravni proces razstrupljanja in kaj lahko storijo, da ga podprejo.&nbsp;<\/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\/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>Kak\u0161en je najbolj\u0161i na\u010din razstrupljanja telesa? Odkrijte enajst nasvetov za naravno \u010di\u0161\u010denje telesa. <\/p>\n","protected":false},"author":129,"featured_media":351346,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7359,6507,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-352365","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prehrana-sl","9":"tag-prehranska-dopolnila","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Razstrupljanje in \u010di\u0161\u010denje telesa: Kaj to je in kako naravno razstrupiti telo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj je razstrupljanje telesa in kateri je najbolj\u0161i na\u010din? 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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\/352365","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=352365"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/352365\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/351346"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=352365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=352365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=352365"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=352365"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=352365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}