{"id":377383,"date":"2022-05-30T09:49:22","date_gmt":"2022-05-30T07:49:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=377383"},"modified":"2023-12-05T13:53:34","modified_gmt":"2023-12-05T12:53:34","slug":"ako-odvodnit-telo-a-znizit-zadrziavanie-vody","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/","title":{"rendered":"Ako odvodni\u0165 telo a zn\u00ed\u017ei\u0165 zadr\u017eiavanie vody?"},"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.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#Kolko_vody_mame_v_tele_a_preco_je_taka_dolezita\" title=\"Ko\u013eko vody m\u00e1me v tele a pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1?\">Ko\u013eko vody m\u00e1me v tele a pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1?<\/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.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#Kolko_vody_by_sme_mali_pit\" title=\"Ko\u013eko vody by sme mali pi\u0165?\">Ko\u013eko vody by sme mali pi\u0165?<\/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.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#Priciny_nadmerneho_zadrziavania_vody_v_tele\" title=\"Pr\u00ed\u010diny nadmern\u00e9ho zadr\u017eiavania vody v tele\">Pr\u00ed\u010diny nadmern\u00e9ho zadr\u017eiavania vody v tele<\/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.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#7_tipov_ako_sa_zbavit_nadbytocnej_vody_v_tele\" title=\"7 tipov, ako sa zbavi\u0165 nadbyto\u010dnej vody v tele\">7 tipov, ako sa zbavi\u0165 nadbyto\u010dnej vody v tele<\/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.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#1_Sportujte_a_budte_v_pohybe_pocas_dna\" title=\"1. \u0160portujte a bu\u010fte v pohybe po\u010das d\u0148a\">1. \u0160portujte a bu\u010fte v pohybe po\u010das d\u0148a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#2_Strazte_si_prijem_soli\" title=\"2. Str\u00e1\u017ete si pr\u00edjem soli\">2. Str\u00e1\u017ete si pr\u00edjem soli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#3_Optimalizujte_prijem_sacharidov_a_jedzte_zdravsie\" title=\"3. Optimalizujte pr\u00edjem sacharidov a jedzte zdrav\u0161ie\">3. Optimalizujte pr\u00edjem sacharidov a jedzte zdrav\u0161ie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#4_Pite_dostatok_vody\" title=\"4. Pite dostatok vody\">4. Pite dostatok vody<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#5_Naucte_sa_lepsie_zvladat_stres\" title=\"5. Nau\u010dte sa lep\u0161ie zvl\u00e1da\u0165 stres\">5. Nau\u010dte sa lep\u0161ie zvl\u00e1da\u0165 stres<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#6_Dostatocne_spite\" title=\"6. Dostato\u010dne spite\">6. Dostato\u010dne spite<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#7_Vyskusajte_doplnky_stravy\" title=\"7. Vysk\u00fa\u0161ajte doplnky stravy\">7. Vysk\u00fa\u0161ajte doplnky stravy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#Vsetko_co_potrebujete_vediet_o_odvodneni_tela\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o odvodnen\u00ed tela\">V\u0161etko, \u010do potrebujete vedie\u0165 o odvodnen\u00ed tela<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zd\u00e1 sa v\u00e1m, \u017ee m\u00e1te zrazu nejak\u00e9 opuchnut\u00e9 nohy, \u010dlenky u\u017e pomaly nevidno, cel\u00e9 telo akosi o\u0165a\u017eelo, je objemnej\u0161ie a vy sa celkovo nec\u00edtite by\u0165 vo svojej ko\u017ei? Nebojte sa, netreba hne\u010f panik\u00e1ri\u0165, \u017ee ste pribrali nieko\u013eko kilogramov tuku alebo h\u013eada\u0165 odvod\u0148ovacie detoxy a di\u00e9ty. Najsk\u00f4r bude na vine <strong>nadmern\u00e9 zadr\u017eiavanie vody v tele<\/strong>. M\u00f4\u017ee to ma\u0165 viac pr\u00ed\u010din a mnohokr\u00e1t budete dokonca schopn\u00ed poradi\u0165 si sami s t\u00fdmto probl\u00e9mom. V dne\u0161nom \u010dl\u00e1nku sa preto bli\u017e\u0161ie zozn\u00e1mime s t\u00fdm, ak\u00fa \u00falohu m\u00e1 voda v organizme, \u010do sp\u00f4sobuje jej nadmern\u00e9 zadr\u017eiavanie a<strong> ako sa m\u00f4\u017eete zbavi\u0165 jej prebyto\u010dn\u00e9ho mno\u017estva<\/strong>.<\/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=\"Kolko_vody_mame_v_tele_a_preco_je_taka_dolezita\"><\/span>Ko\u013eko vody m\u00e1me v tele a pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U dospel\u00e9ho \u010dloveka tvor\u00ed voda pribli\u017ene <strong>45 \u2013 65 % tela<\/strong>, z toho v\u00e4\u010d\u0161ia \u010das\u0165 je voda vn\u00fatri buniek a men\u0161ia \u010das\u0165 t\u00e1 mimobunkov\u00e1. Predov\u0161etk\u00fdm u mu\u017eov sa podiel celkovej vody v tele bl\u00ed\u017ei k hornej hranici, u \u017eien je to okolo 55 %. To je dan\u00e9 napr\u00edklad t\u00fdm, \u017ee mu\u017ei maj\u00fa viac svalovej hmoty, ktor\u00e1 obsahuje vodu. Je norm\u00e1lne, \u017ee sa objem vody v tele po\u010das d\u0148a <strong>men\u00ed pribli\u017ene o 5 %<\/strong>. M\u00f4\u017ee to by\u0165 sp\u00f4soben\u00e9 t\u00fdm, \u010do jete, pijete, ako ve\u013emi sa pot\u00edte alebo \u010di ste \u0161portovali. Po\u010fme si uk\u00e1za\u0165, ako sa to v praxi <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-vam-vaha-ukazuje-vyssie-cislo-a-nie-je-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">prejav\u00ed na na\u0161ej hmotnosti.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/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\">\n<li><strong>U priemern\u00e9ho 80 kg mu\u017ea<\/strong>, ktor\u00fd m\u00e1 65 % podiel vody v tele, v\u00e1\u017ei voda pribli\u017ene 52 kg. Pri 5 % kol\u00edsan\u00ed sa m\u00f4\u017ee hmotnos\u0165 vody meni\u0165 o 2,6 kg. Je preto \u00faplne norm\u00e1lne, ke\u010f sa hmotnos\u0165 tohto priemern\u00e9ho mu\u017ea, len pre men\u0161ie \u010di v\u00e4\u010d\u0161ie zadr\u017eiavanie vody, pohybuje po\u010das nieko\u013ek\u00fdch dn\u00ed v rozmedz\u00ed <strong>77,4 <\/strong><strong>\u2013 <\/strong><strong>82,6 kg<\/strong>.<\/li>\n\n\n\n<li><strong>U priemernej 65 kg \u017eeny<\/strong>, ktor\u00e1 m\u00e1 55 % podiel vody v tele, v\u00e1\u017ei voda pribli\u017ene 36 kg. Pri 5 % kol\u00edsan\u00ed sa m\u00f4\u017ee hmotnos\u0165 vody meni\u0165 o 1,8 kg. Je preto be\u017en\u00e9, \u017ee hmotnos\u0165 tejto priemernej \u017eeny sa m\u00f4\u017ee len v s\u00favislosti so zadr\u017eiavan\u00edm vody meni\u0165 a pohybova\u0165 v rozmedz\u00ed<strong> 63,2 <\/strong><strong>\u2013 <\/strong><strong>66,8 kg<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f vid\u00edte, do akej miery dok\u00e1\u017ee voda ovplyvni\u0165 va\u0161u hmotnos\u0165, mo\u017eno ste ju pr\u00e1ve ozna\u010dili za nepriate\u013ea \u010d\u00edslo jeden, ktor\u00fd v\u00e1m len m\u00e4tie hlavu a sabotuje sledovanie progresu. Tak to ale rozhodne nebude. Voda m\u00e1 v tele toti\u017e cel\u00fd rad d\u00f4le\u017eit\u00fdch funkci\u00ed, bez ktor\u00fdch by sme nemohli fungova\u0165.&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\">Ak\u00e9 funkcie m\u00e1 voda v tele?<\/h3>\n\n\n\n<p>Bez vody v organizme by sme neboli schopn\u00ed fungova\u0165 a <strong>nepre\u017eili by sme ani jeden de\u0148.<\/strong> <strong>Podie\u013ea sa toti\u017e na \u017eivotne d\u00f4le\u017eit\u00fdch procesoch.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Je prirodzenou s\u00fa\u010das\u0165ou ka\u017edej bunky. Tie by bez nej neboli schopn\u00e9 existova\u0165.&nbsp;<\/li>\n\n\n\n<li>Reguluje na\u0161u vn\u00fatorn\u00fa telesn\u00fa teplotu, a to napr\u00edklad poten\u00edm.&nbsp;<\/li>\n\n\n\n<li>Podie\u013ea sa na transporte d\u00f4le\u017eit\u00fdch \u017eiv\u00edn.&nbsp;<\/li>\n\n\n\n<li>Pom\u00e1ha s vylu\u010dovan\u00edm odpadov\u00fdch l\u00e1tok (napr. mo\u010du).<\/li>\n\n\n\n<li>Zvlh\u010duje tkaniv\u00e1 v o\u010diach, nose a \u00fastach.&nbsp;<\/li>\n\n\n\n<li>Pom\u00e1ha rozp\u00fa\u0161\u0165a\u0165 mikro\u017eiviny, aby boli pre telo lep\u0161ie dostupn\u00e9.<\/li>\n\n\n\n<li>Chr\u00e1ni telesn\u00e9 org\u00e1ny a tkaniv\u00e1.<\/li>\n\n\n\n<li>Premaz\u00e1va k\u013aby. <span class=\"tadv-color\" style=\"color: #ff6600\">[1, 3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A to s\u00fa len niektor\u00e9 z funkci\u00ed, na ktor\u00fdch sa voda z\u00fa\u010dast\u0148uje. Mali by sme ju preto vn\u00edma\u0165 predov\u0161etk\u00fdm ako <strong>priate\u013ea, ktor\u00fd n\u00e1m pom\u00e1ha k spr\u00e1vnemu fungovaniu<\/strong>. O d\u00f4le\u017eitosti vody sved\u010d\u00ed aj to, ako sa prejavuje jej nedostatok. U\u017e po nieko\u013ek\u00fdch hodin\u00e1ch bez pitia m\u00f4\u017eeme za\u010da\u0165 pozorova\u0165 prv\u00e9 <strong>zn\u00e1mky <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dehydrat\u00e1cie<\/strong><\/a>, ktor\u00e9 sa m\u00f4\u017eu postupne zhor\u0161ova\u0165. Patria medzi ne napr\u00edklad sm\u00e4d, svalov\u00e1 slabos\u0165, z\u00e1vraty \u010di bolesti hlavy. Viac sa o t\u00fdchto negat\u00edvnych prejavoch a d\u00f4le\u017eitosti hydrat\u00e1cie do\u010d\u00edtate v \u010dl\u00e1nku <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako vpl\u00fdva nedostato\u010dn\u00fd pitn\u00fd re\u017eim na zdravie<\/strong>.<\/a> <span style=\"color: #ff6600\" class=\"tadv-color\">[4\u20135]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1124x749.jpg\" alt=\"Ko\u013eko vody m\u00e1me v tele a pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1?\" class=\"wp-image-376422\" style=\"width:843px;height:562px\" title=\"Ko\u013eko vody m\u00e1me v tele a pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolko_vody_by_sme_mali_pit\"><\/span>Ko\u013eko vody by sme mali pi\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f je voda v organizme d\u00f4le\u017eit\u00e1, neznamen\u00e1 to, \u017ee by sme sa mali nezmyselne prelieva\u0165 10 litrami denne. V tomto pr\u00edpade toti\u017e <strong>neplat\u00ed, \u017ee viac je lep\u0161ie<\/strong>. Svoje \u00faskalia m\u00e1 toti\u017e aj jej nadmern\u00fd pr\u00edjem, ktor\u00fd m\u00f4\u017ee vies\u0165 a\u017e k intoxik\u00e1cii vodou a fakticky sp\u00f4sobuje<strong>&nbsp;tzv. hyponatr\u00e9miu<\/strong>. Ide o stav, v ktorom sa pre nadmern\u00fd pr\u00edjem vody zriedia i\u00f3ny v organizme (najm\u00e4 sod\u00edk), skolabuje organizmus a hroz\u00ed aj smr\u0165. Toto zriedenie e\u0161te viac umoc\u0148uje fakt, \u017ee napr\u00edklad \u0161portovci<strong>&nbsp;poten\u00edm str\u00e1caj\u00fa sod\u00edk<\/strong>. Oby\u010dajnou vodu ho v\u0161ak nedoplnia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><div>V\u00fdsledky v\u00fdskumu uskuto\u010dnen\u00e9ho na 488 be\u017ecoch z\u00fa\u010dastnen\u00fdch na marat\u00f3ne uk\u00e1zali, \u017ee sa <strong>hyponatr\u00e9mia vyskytovala u ve\u013ekej \u010dasti neelitn\u00fdch pretek\u00e1rov<\/strong>. Existuj\u00fa dokonca aj pr\u00edpady, ke\u010f na hyponatr\u00e9miu \u010dlovek zomrel. Jedn\u00fdm z nich bola aj be\u017eky\u0148a bostonsk\u00e9ho marat\u00f3nu v roku 2002. \u0160portovci, ktor\u00ed sa venuj\u00fa vysokointenz\u00edvnym tr\u00e9ningom alebo nieko\u013ekohodinov\u00fdm vytrvalostn\u00fdm aktivit\u00e1m by preto mali <strong>okrem tekut\u00edn dop\u013a\u0148a\u0165 aj i\u00f3ny<\/strong>, a to napr\u00edklad vo forme <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tabliet<\/a> alebo <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sportovy-napoj-fueride-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">\u0161portov\u00e9ho n\u00e1poja.<\/a> <span style=\"color: #ff6600;text-align: inherit\">[6\u20137]<\/span><\/div><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sna\u017ete sa preto nepi\u0165 ani ve\u013ea, ani m\u00e1lo. Ide\u00e1lne je dr\u017ea\u0165 sa <strong>odpor\u00fa\u010dan\u00e9ho pr\u00edjmu 30 <\/strong><strong>\u2013 <\/strong><strong>45 ml na kg telesnej hmotnosti<\/strong>. V pr\u00edpade, \u017ee \u0161portujete alebo je hor\u00faci letn\u00fd de\u0148, m\u00f4\u017ee to by\u0165 aj o nie\u010do viac. Optim\u00e1lny pr\u00edjem vody je v\u0161ak len jedn\u00fdm z mnoh\u00fdch faktorov, ktor\u00e9 vpl\u00fdvaj\u00fa na to, \u010di <strong>zadr\u017eiavame vy\u0161\u0161ie mno\u017estvo vody<\/strong> a sme opuchnut\u00ed. Nesta\u010d\u00ed toti\u017e len pi\u0165 ide\u00e1lne mno\u017estvo tekut\u00edn. \u00dalohu zohr\u00e1vaj\u00fa aj \u010fal\u0161ie faktory.<\/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=\"28095,69643,118399\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priciny_nadmerneho_zadrziavania_vody_v_tele\"><\/span>Pr\u00ed\u010diny nadmern\u00e9ho zadr\u017eiavania vody v tele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak sa v poslednom \u010dase bud\u00edte opuchnut\u00ed, s pocitom \u0165a\u017ek\u00e9ho tela, takisto oble\u010denie je v\u00e1m ak\u00e9si tesnej\u0161ie, ur\u010dite h\u013ead\u00e1te mo\u017en\u00e9 pr\u00ed\u010diny probl\u00e9mu. Tu s\u00fa niektor\u00e9 z nich.<\/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. Hormon\u00e1lne zmeny<\/h3>\n\n\n\n<p>Naj\u010dastej\u0161ie hormon\u00e1lne zmeny&nbsp;<strong>u \u017eien s\u00favisia s men\u0161trua\u010dn\u00fdm cyklom<\/strong>. Predov\u0161etk\u00fdm po\u010das lute\u00e1lnej f\u00e1zy, ktor\u00e1 za\u010d\u00edna po ovul\u00e1cii a kon\u010d\u00ed prv\u00fdm d\u0148om men\u0161tru\u00e1cie, doch\u00e1dza k zv\u00fd\u0161eniu horm\u00f3nu&nbsp;<strong>progester\u00f3nu<\/strong>, ktor\u00fd m\u00f4\u017ee ma\u0165 s\u00e1m o sebe vplyv na vy\u0161\u0161ie zadr\u017eiavanie vody v tele a opuch. Takisto v\u0161ak dok\u00e1\u017ee <strong>zvy\u0161ova\u0165 na\u0161u chu\u0165 na vysokospracovan\u00e9 potraviny bohat\u00e9 na sacharidy a so\u013e<\/strong>. No a viac jedla, najm\u00e4 toho vysokospracovan\u00e9ho, m\u00f4\u017ee \u00eds\u0165 ruka v ruke s vy\u0161\u0161\u00edm zadr\u017eiavan\u00edm vody. Opuchnut\u00e9 telo a podobn\u00e9 \u0165a\u017ekosti v d\u00f4sledku hormon\u00e1lnych zmien m\u00f4\u017eu pozorova\u0165<strong>&nbsp;\u017eeny v tehotenstve alebo prechode<\/strong>. Rovnako m\u00f4\u017eu ma\u0165 svoj podiel viny na zadr\u017eiavan\u00ed vody hormon\u00e1lne zmeny sp\u00f4soben\u00e9 u\u017e\u00edvan\u00edm antikoncepcie. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O horm\u00f3noch sp\u00e1jan\u00fdch s men\u0161trua\u010dn\u00fdm cyklom, PMS a jeho prejavoch sa m\u00f4\u017eete do\u010d\u00edta\u0165 viac v \u010dl\u00e1nku&nbsp;<a aria-label=\"(opens in a new tab)\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/&amp;source=gmail&amp;ust=1654353194199000&amp;usg=AOvVaw0svXTxXs6tZ1fOKN7nksR0\" href=\"https:\/\/gymbeam.sk\/blog\/9-tipov-ako-zmiernit-bolestivu-menstruaciu-a-harmonizovat-cyklus\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 tipov, ako zmierni\u0165 bolestiv\u00fa men\u0161tru\u00e1ciu a harmonizova\u0165 cyklus<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1124x750.jpg\" alt=\"Pr\u00ed\u010diny nadmern\u00e9ho zadr\u017eiavania vody v tele\" class=\"wp-image-376437\" style=\"width:843px;height:563px\" title=\"Pr\u00ed\u010diny nadmern\u00e9ho zadr\u017eiavania vody v tele\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Zmena stravovac\u00edch n\u00e1vykov<\/h3>\n\n\n\n<p>Keby sme mali uk\u00e1za\u0165 na jeden typ potrav\u00edn, ktor\u00fd m\u00f4\u017ee sp\u00f4sobova\u0165 vy\u0161\u0161ie zadr\u017eiavanie vody v tele, boli by to&nbsp;<strong>ultraspracovan\u00e9 potraviny bohat\u00e9 na sacharidy a so\u013e<\/strong>. Sod\u00edk obsiahnut\u00fd v soli sa toti\u017e podie\u013ea na vodnom hospod\u00e1ren\u00ed v tele a jeho nadmern\u00e9 mno\u017estvo m\u00f4\u017ee sp\u00f4sobi\u0165 aj vy\u0161\u0161ie zadr\u017eiavanie vody. Av\u0161ak \u00falohu zohr\u00e1vaj\u00fa aj sacharidy. Jeden gram z\u00e1sobn\u00fdch sacharidov vo svaloch (glykog\u00e9nu) na seba prirodzene via\u017ee <strong>pribli\u017ene 3 g vody<\/strong>. Ak ste sa teda na nejak\u00fd \u010das stravovali napr. n\u00edzkosacharidovo a zrazu ste sa vr\u00e1tili k svojim skor\u0161\u00edm stravovac\u00edm n\u00e1vykom, m\u00f4\u017ee by\u0165 objemnej\u0161ie telo be\u017en\u00fdm sprievodn\u00fdm javom. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]<\/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. Nedostatok pohybu<\/h3>\n\n\n\n<p>V\u00e4\u010d\u0161ie zadr\u017eiavanie vody m\u00f4\u017eu \u010dasto poci\u0165ova\u0165 \u013eudia, ktor\u00ed maj\u00fa sedav\u00fd sp\u00f4sob \u017eivota. Pocit \u0165a\u017ek\u00fdch a opuchnut\u00fdch n\u00f4h m\u00f4\u017ee, samozrejme, sp\u00f4sobi\u0165 aj <strong>dlh\u00e9 sedenie, po\u010das ktor\u00e9ho nie je telo schopn\u00e9 pumpova\u0165 krv tak efekt\u00edvne<\/strong>. V d\u00f4sledku gravit\u00e1cie potom doch\u00e1dza najm\u00e4 k opuchu \u010dlenkov. Typicky sa tento probl\u00e9m objavuje napr\u00edklad pri dlhom cestovan\u00ed, ke\u010f sed\u00edme nieko\u013eko hod\u00edn v aute, autobuse alebo lietadle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pohyb tela pri aktivite pom\u00e1ha roz\u0161\u00edri\u0165 cievy a<strong> podporuje cirkul\u00e1ciu vody v tele<\/strong>. Pri fyzickej aktivite sa toti\u017e zvy\u0161uje pr\u00fadenie krvi, \u010d\u00edm doch\u00e1dza k redistrib\u00facii telov\u00fdch tekut\u00edn. To sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad zn\u00ed\u017een\u00edm opuchu doln\u00fdch kon\u010dat\u00edn. Takisto n\u00e1m \u0161port m\u00f4\u017ee pom\u00f4c\u0165 rozh\u00fdba\u0165 lymfu, pr\u00edpadne <strong>zn\u00ed\u017ei\u0165 prejavy celulit\u00eddy<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/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. Neprimeran\u00fd pitn\u00fd re\u017eim<\/h3>\n\n\n\n<p>D\u00f4sledky nadmern\u00e9ho pr\u00edjmu vody sme u\u017e rozobrali vy\u0161\u0161ie v s\u00favislosti s hyponatr\u00e9miou. Samozrejme, svoje negat\u00edvne dopady m\u00e1 aj<strong> nedostato\u010dn\u00fd pr\u00edjem tekut\u00edn<\/strong>. Nefunguje to toti\u017e tak, \u017ee by pri zadr\u017eiavan\u00ed vody sta\u010dilo nepi\u0165 a \u010daka\u0165 dovtedy, k\u00fdm sa telo zbav\u00ed prebyto\u010dnej tekutiny. V takom pr\u00edpade je princ\u00edp sk\u00f4r opa\u010dn\u00fd. <strong>Telo m\u00e1 tendenciu za\u010da\u0165 vn\u00edma\u0165 vodu ako nedostato\u010dn\u00fa komoditu<\/strong> a dr\u017ea\u0165 ju, ako to len p\u00f4jde. Namiesto toho, aby sa vody zbavovalo, sa potom sna\u017e\u00ed<strong> zadr\u017eiava\u0165 ka\u017ed\u00fa kvapku<\/strong>, ktor\u00fa mu d\u00e1te. A t\u00fdm zavodnenie e\u0161te viac podporujete. Neh\u013eadiac na to, \u017ee sa v tele <strong>hromadia odpadov\u00e9 l\u00e1tky<\/strong>, ktor\u00e9 by mali by\u0165 vyl\u00fa\u010den\u00e9 mo\u010dom. <span class=\"tadv-color\" style=\"color: #ff6600\">[38]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1124x749.jpg\" alt=\"Neprimeran\u00fd pitn\u00fd re\u017eim a zadr\u017eiavanie vody\" class=\"wp-image-376452\" style=\"width:843px;height:562px\" title=\"Neprimeran\u00fd pitn\u00fd re\u017eim a zadr\u017eiavanie vody\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Nadmern\u00fd stres<\/h3>\n\n\n\n<p>Pri strese doch\u00e1dza k tomu, \u017ee sa v na\u0161om tele <strong>zvy\u0161uje hladina stresov\u00e9ho horm\u00f3nu kortizol<\/strong>. Ten priamo ovplyv\u0148uje <strong>ADH (antidiuretick\u00fd horm\u00f3n)<\/strong>, ktor\u00fd vpl\u00fdva na hospod\u00e1renie organizmu s vodou. Aj kv\u00f4li stresu preto m\u00f4\u017ee d\u00f4js\u0165 k zadr\u017eiavaniu vody v tele a tvorbe opuchov. <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<p>So zvl\u00e1dan\u00edm stresu v\u00e1m tie\u017e m\u00f4\u017eu pom\u00f4c\u0165 adaptog\u00e9ny. Ako funguj\u00fa a ktor\u00e9 s\u00fa naozaj \u00fa\u010dinn\u00e9, zist\u00edte v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/adaptogeny-prirodne-latky-ktore-pomahaju-zvladat-stres\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptog\u00e9ny: Pr\u00edrodn\u00e9 l\u00e1tky, ktor\u00e9 pom\u00e1haj\u00fa zvl\u00e1da\u0165 stres<\/strong><\/a>.<strong>&nbsp;<\/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\">6. Nedostatok sp\u00e1nku<\/h3>\n\n\n\n<p>Mo\u017eno ste ani netu\u0161ili, ako ve\u013emi m\u00f4\u017ee <strong>sp\u00e1nok ovplyvni\u0165 mno\u017estvo telesnej vody<\/strong>. Nedostatok odpo\u010dinku toti\u017e telo vn\u00edma do ur\u010ditej miery ako stres, \u010do m\u00f4\u017ee op\u00e4\u0165 vies\u0165 k zv\u00fd\u0161eniu hladiny stresov\u00e9ho horm\u00f3nu kortizol. A ten, ako u\u017e vieme, ovplyv\u0148uje antidiuretick\u00fd horm\u00f3n, v d\u00f4sledku \u010doho m\u00f4\u017ee <strong>sp\u00f4sobi\u0165 vy\u0161\u0161ie zadr\u017eiavanie vody v tele<\/strong>. Nedostatok sp\u00e1nku m\u00f4\u017ee takisto ovplyvni\u0165 hladinu horm\u00f3nov hladu a s\u00fdtosti (lept\u00ednu a grel\u00ednu). M\u00f4\u017eete preto poci\u0165ova\u0165 men\u0161ie uspokojenie po jedle a prirodzene vyh\u013ead\u00e1va\u0165 kalorickej\u0161ie, vysokospracovan\u00e9 <strong>potraviny bohat\u00e9 na so\u013e a sacharidy<\/strong>. A tie m\u00f4\u017eu vy\u0161\u0161ie zadr\u017eiavanie vody e\u0161te umocni\u0165. <span class=\"tadv-color\" 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>Ak v\u00e1s zauj\u00edma, ak\u00e9 \u010fal\u0161ie negat\u00edvne dopady m\u00e1 nedostatok sp\u00e1nku, nemal by v\u00e1m ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co sa stane s va\u0161\u00edm telom, ke\u010f m\u00e1lo sp\u00edte?<\/strong><\/a><strong>&nbsp;<\/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. Hor\u00face po\u010dasie<\/h3>\n\n\n\n<p>St\u00e1va sa v\u00e1m, \u017ee po\u010das hor\u00facich letn\u00fdch dn\u00ed zadr\u017eiavate v\u00e4\u010d\u0161ie mno\u017estvo vody? Na vine je <strong>horm\u00f3n aldoster\u00f3n<\/strong>, ktor\u00fd sa podie\u013ea na \u0161etren\u00ed tekut\u00edn v organizme. Ten umo\u017e\u0148uje obli\u010dk\u00e1m zadr\u017eiava\u0165 viac vody, navy\u0161e zni\u017euje mno\u017estvo soli v pote. V organizme jej preto zostane viac, v\u010faka \u010domu je na\u0161e telo schopn\u00e9 zadr\u017ea\u0165 v\u00e4\u010d\u0161ie mno\u017estvo vody a zabezpe\u010di\u0165 si optim\u00e1lnu hydrat\u00e1ciu. Samozrejme, sprievodn\u00fdm javom m\u00f4\u017eu by\u0165 aj <strong>pocity opuchnut\u00e9ho tela<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8. Pitie alkoholu<\/h3>\n\n\n\n<p>Sk\u00fa\u0161ali ste si da\u0165 niekedy p\u00e1r p\u00edv na zahnanie sm\u00e4du? <strong>Okrem opice v\u00e1s r\u00e1no mohla \u010daka\u0165 tie\u017e pekn\u00e1 dehydrat\u00e1cia a opuchnut\u00e9 telo. <\/strong>Ako je to mo\u017en\u00e9?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako je zn\u00e1me, <strong>alkohol m\u00e1 diuretick\u00e9 \u00fa\u010dinky<\/strong>. Po jeho konzum\u00e1cii sa teda telo prostredn\u00edctvom mo\u010du zbavuje v\u00e4\u010d\u0161ieho mno\u017estva vody, a tak doch\u00e1dza k dehydrat\u00e1cii. Telo na to reaguje tak, \u017ee sa za\u010dne sna\u017ei\u0165 <strong>zadr\u017eiava\u0165 vodu<\/strong>, aby u\u017e o \u0148u viac neprich\u00e1dzalo. V\u00fdsledkom je, \u017ee po prefl\u00e1movanom ve\u010dierku m\u00f4\u017eete \u010dasto bojova\u0165 s <strong>opuchom tv\u00e1re, n\u00f4h a \u010fal\u0161\u00edch \u010dast\u00ed tela<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opuchy s\u00fa okrem dehydrat\u00e1cie sp\u00f4soben\u00e9 aj <strong>nerovnov\u00e1hou elektrolytov<\/strong>, ktor\u00fdch sa telo zbavuje mo\u010dom. Takisto k nej m\u00f4\u017ee vies\u0165 napr\u00edklad nadmern\u00fd pr\u00edjem sod\u00edka prostredn\u00edctvom soli. Ke\u010f drinky prelo\u017e\u00edte slan\u00fdmi \u010dipsami, ara\u0161idmi a jazdu zakon\u010d\u00edte kebabom na stanici pri \u010dakan\u00ed na no\u010dn\u00fd autobus, d\u00e1vate telu \u010fal\u0161\u00ed<strong> impulz na to, aby zadr\u017eiavalo vodu<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[18\u201319]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najjednoduch\u0161\u00edm sp\u00f4sobom, ako sa vyhn\u00fa\u0165 opuchom v d\u00f4sledku pop\u00edjania alkoholu, je<strong> abstinencia<\/strong>. Pokia\u013e si v\u0161ak radi d\u00e1te v\u00edno, pivo alebo drink, sna\u017ete sa ho v\u017edy doplni\u0165 nealkoholick\u00fdmi n\u00e1pojmi a vyhn\u00fa\u0165 sa konzum\u00e1cii ultraspracovan\u00fdch jed\u00e1l, ktor\u00e9 by ste si ako triezvi nedali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak to predsa len na ve\u010dierku pre\u017eeniete s alkoholom, potom v\u00e1m ur\u010dite pr\u00eddu vhod rady z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/opica-preco-vznika-a-ako-sa-jej-rychlo-zbavit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Opica: Pre\u010do vznik\u00e1 a ako sa jej r\u00fdchlo zbavi\u0165<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"677\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1124x677.jpg\" alt=\"Pitie alkoholu a zadr\u017eiavanie vody v tele\" class=\"wp-image-376467\" style=\"width:843px;height:508px\" title=\"Pitie alkoholu a zadr\u017eiavanie vody v tele\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1124x677.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-400x241.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1536x926.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-2048x1234.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Pravideln\u00e9 u\u017e\u00edvanie liekov&nbsp;<\/h3>\n\n\n\n<p>Ak m\u00e1te nejak\u00fd zdravotn\u00fd probl\u00e9m a <strong>pravidelne u\u017e\u00edvate lieky<\/strong>, m\u00f4\u017ee to by\u0165 jedn\u00fdm z d\u00f4vodov, pre\u010do va\u0161e telo zadr\u017eiava viac vody a vy sa c\u00edtite opuchnut\u00ed. Okrem u\u017e spom\u00ednanej <strong>hormon\u00e1lnej antikoncepcie<\/strong> m\u00f4\u017eu tento probl\u00e9m sp\u00f4sobi\u0165 napr\u00edklad aj <strong>kortikosteroidy, nesteroidn\u00e9 protiz\u00e1palov\u00e9 lieky \u010di niektor\u00e9 typy lie\u010div na diabetes 2. typu<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/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\">10. Probl\u00e9m s lymfatick\u00fdm syst\u00e9mom<\/h3>\n\n\n\n<p><strong>Lymfatick\u00fd syst\u00e9m zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu pri udr\u017eiavan\u00ed rovnov\u00e1hy tekut\u00edn v tele. <\/strong>Ak s n\u00edm m\u00e1te \u0165a\u017ekosti, m\u00f4\u017ee doch\u00e1dza\u0165 bu\u010f k opuchu cel\u00e9ho tela alebo len na jednom mieste (tzv. lok\u00e1lny lymfed\u00e9m). Pri \u0165a\u017ekostiach s lymfatick\u00fdm syst\u00e9mom m\u00f4\u017ee pom\u00f4c\u0165 zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl, kompresn\u00e9 oble\u010denie \u010di napr\u00edklad lymfatick\u00e1 mas\u00e1\u017e. Samozrejme, je namieste vyh\u013eada\u0165 lek\u00e1ra a poradi\u0165 sa s n\u00edm. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako sami vid\u00edte, d\u00f4vodov, pre\u010do va\u0161e telo<strong> zadr\u017eiava vodu<\/strong>, m\u00f4\u017ee by\u0165 mnoho. Na\u0161\u0165astie existuje ve\u013ea sp\u00f4sobov, ktor\u00e9 n\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 zbavi\u0165 sa tohto probl\u00e9mu. Nebojte sa, nebudeme v\u00e1m odpor\u00fa\u010da\u0165 extr\u00e9my, ako je napr\u00edklad dlh\u00e9 saunovanie, k\u00fapele v hor\u00facej vode, behanie v zimnej bunde, ke\u010f je vonku 30 \u00b0C, vyh\u00fdbanie sa jedlu \u010di pitiu a podobne. Tak\u00e9 pr\u00edstupy <strong>nepatria<\/strong> <strong>do zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu be\u017en\u00e9ho \u010dloveka<\/strong>. Nechajme ich preto rad\u0161ej \u0161portovcom, ktor\u00ed sa <strong>odvod\u0148uj\u00fa pred pretekmi<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sk\u00f4r sa teda zameriame na to, ako si zdravo zabezpe\u010di\u0165 norm\u00e1lnu hladinu vody v tele, s ktorou sa budete c\u00edti\u0165 dobre a nebud\u00fa v\u00e1s tr\u00e1pi\u0165 nepr\u00edjemn\u00e9 pocity. V\u017edy v\u0161ak majte na pam\u00e4ti, \u017ee jej objem v tele je premenliv\u00fd, \u010do m\u00f4\u017ee sp\u00f4sobi\u0165 r\u00f4zne zmeny va\u0161ej hmotnosti. Nerobte si z toho teda \u0165a\u017ek\u00fa hlavu a netr\u00e1pte sa, ke\u010f sa jeden de\u0148 objav\u00ed na v\u00e1he o kilo viac, ako je u v\u00e1s be\u017en\u00e9.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1124x749.jpg\" alt=\"Zadr\u017eiavanie vody v tele a celulit\u00edda\" class=\"wp-image-376482\" style=\"width:843px;height:562px\" title=\"Zadr\u017eiavanie vody v tele a celulit\u00edda\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_tipov_ako_sa_zbavit_nadbytocnej_vody_v_tele\"><\/span>7 tipov, ako sa zbavi\u0165 nadbyto\u010dnej vody v tele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak patr\u00edte medzi zdrav\u00fa \u010das\u0165 popul\u00e1cie a tr\u00e1pi v\u00e1s <strong>zavodnen\u00e9 a opuchnut\u00e9 telo<\/strong>, mo\u017eno za t\u00fdm stoj\u00ed ur\u010dit\u00e1 oblas\u0165 v\u00e1\u0161ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Ten na\u0161\u0165astie dok\u00e1\u017eete ve\u013ekou mierou sami ovplyvni\u0165 a zaradi\u0165 do\u0148 zmeny, pomocou ktor\u00fdch m\u00f4\u017eete zadr\u017eiavanie vody v tele zmierni\u0165 alebo<strong> sa ho \u00faplne zbavi\u0165<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sportujte_a_budte_v_pohybe_pocas_dna\"><\/span>1. \u0160portujte a bu\u010fte v pohybe po\u010das d\u0148a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nedostatok pohybu je jednou z hlavn\u00fdch pr\u00ed\u010din<\/strong>, pre\u010do telo zadr\u017eiava vodu. Ka\u017ed\u00fd z n\u00e1s u\u017e niekedy presedel cel\u00fd de\u0148 v \u0161kole alebo kancel\u00e1rii a ve\u010der c\u00edtil, \u017ee ho lem pono\u017eiek tla\u010d\u00ed na opuchnut\u00e9 \u010dlenky a nohy mu tie\u017e nejako o\u0165a\u017eeli, \u017ee? U \u013eud\u00ed, ktor\u00ed maj\u00fa sedav\u00fd \u017eivotn\u00fd \u0161t\u00fdl, je v\u00fdznamne <strong>vy\u0161\u0161ia pravdepodobnos\u0165, \u017ee sa po\u010das \u017eivota stretn\u00fa s opuchlinami<\/strong> sp\u00f4soben\u00fdmi zadr\u017eiavan\u00edm vody v organizme. S nedostatkom pohybu ide ruka v ruke obezita, ktor\u00e1 je takisto sp\u00e1jan\u00e1 s vy\u0161\u0161\u00edm zadr\u017eiavan\u00edm vody v tele. <span class=\"tadv-color\" style=\"color: #ff6600\">[22, 39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pohyb teda pom\u00f4\u017ee celkovo rozpr\u00fadi\u0165 lymfatick\u00fd syst\u00e9m, krvn\u00fd obeh a vyplavovanie nepotrebn\u00fdch l\u00e1tok z organizmu, taktie\u017e pom\u00f4\u017ee rozh\u00fdba\u0165 cel\u00e9 telo. Rovnako n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 s <strong>udr\u017eiavan\u00edm optim\u00e1lnej hmotnosti, a tak aj objemu vody v tele<\/strong>. \u010co sa t\u00fdka v\u0161eobecn\u00fdch pohybov\u00fdch odpor\u00fa\u010dan\u00ed, ka\u017ed\u00fd \u010dlovek by sa mal t\u00fd\u017edenne venova\u0165 aspo\u0148 150 min\u00fat aktivite so strednou intenzitou alebo 75 min\u00fat aktivite s vysokou intenzitou. To je v\u0161ak \u00fapln\u00e9 minimum. Ide\u00e1lne bude, ke\u010f sa pok\u00fasite do svojho \u017eivota zaradi\u0165 <strong>vy\u0161\u0161ie mno\u017estvo aktiv\u00edt<\/strong>. A je len na v\u00e1s, \u010di p\u00f4jdete na prech\u00e1dzku, do fitka, na cyklistiku alebo pl\u00e1va\u0165. V\u0161etko sa po\u010d\u00edta. <span class=\"tadv-color\" style=\"color: #ff6600\">[23\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Neviete, s ktorou \u0161portovou aktivitou za\u010da\u0165? In\u0161pir\u00e1ciou by pre v\u00e1s mohli by\u0165 tieto \u010dl\u00e1nky:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zacat-behat-jednoduchy-navod-aj-pre-uplnych-zaciatocnikov\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ako za\u010da\u0165 beha\u0165? Jednoduch\u00fd n\u00e1vod aj pre \u00fapln\u00fdch za\u010diato\u010dn\u00edkov.<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Psychick\u00e1 pohoda, chudnutie a kvalitnej\u0161\u00ed sp\u00e1nok. Ak\u00e9 s\u00fa \u010fal\u0161ie v\u00fdhody turistiky?<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/6-dovodov-preco-by-mali-zeny-posilnovat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Silov\u00fd tr\u00e9ning pre \u017eeny? \u00c1no! 12 d\u00f4vodov, pre\u010do cvi\u010di\u0165 a posil\u0148ova\u0165.<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/cyklistika-spevni-nohy-zadok-a-pomoze-s-chudnutim-co-este-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Cyklistika spevn\u00ed nohy, zadok a pom\u00f4\u017ee s chudnut\u00edm. \u010co e\u0161te dok\u00e1\u017ee?<\/a><\/li>\n<\/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\">Nezabudnite na pohyb ani pri cestovan\u00ed<\/h3>\n\n\n\n<p>Sna\u017ete sa h\u00fdba\u0165 aj po\u010das cestovania. Dlho sedie\u0165 v aute, popritom ma\u0161krti\u0165, aby v\u00e1m jazda r\u00fdchlej\u0161ie ubiehala, to je situ\u00e1cia ako stvoren\u00e1 na <strong>zadr\u017eiavanie vody v tele<\/strong>. T\u00fdm viac, ke\u010f m\u00e1lo pijete, aby ste sa nemuseli st\u00e1le zastavova\u0165 na toalete. Kedyko\u013evek to p\u00f4jde, sna\u017ete sa prech\u00e1dza\u0165, na\u0165ahova\u0165 alebo urobi\u0165 nieko\u013eko drepov. Samozrejmos\u0165ou by malo by\u0165 aj striedanie pol\u00f4h pri dlh\u0161om seden\u00ed. Pom\u00f4c\u0165 m\u00f4\u017ee aj to, \u017ee si kr\u00fa\u017eiv\u00fdmi pohybmi precvi\u010d\u00edte \u010dlenky a nebudete prekri\u017eova\u0165 nohy pri seden\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[40\u201341]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1124x749.jpg\" alt=\"H\u00fdbte sa, aby ste predi\u0161li zadr\u017eiavaniu vody\" class=\"wp-image-376498\" style=\"width:843px;height:562px\" title=\"H\u00fdbte sa, aby ste predi\u0161li zadr\u017eiavaniu vody\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Strazte_si_prijem_soli\"><\/span>2. Str\u00e1\u017ete si pr\u00edjem soli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dite ste u\u017e po\u010duli, \u017ee si treba <strong>str\u00e1\u017ei\u0165 pr\u00edjem soli v jed\u00e1lni\u010dku<\/strong>. Ale pre\u010do to tak je? Okrem toho, \u017ee pravideln\u00fd vysok\u00fd pr\u00edjem soli m\u00f4\u017ee postupne vies\u0165 k <strong>rozvoju zdravotn\u00fdch \u0165a\u017ekost\u00ed<\/strong>, medzi ktor\u00e9 patr\u00ed vysok\u00fd krvn\u00fd tlak \u010di in\u00e9 probl\u00e9my s kardiovaskul\u00e1rnym syst\u00e9mom, m\u00f4\u017ee by\u0165 tie\u017e pr\u00ed\u010dinou nadmern\u00e9ho zadr\u017eiavania vody. So\u013e je toti\u017e zdrojom sod\u00edka, ktor\u00fd je jedn\u00fdm z hlavn\u00fdch <strong>elektrolytov podie\u013eaj\u00facich sa na vodnom hospod\u00e1ren\u00ed v organizme<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161eobecne sa uv\u00e1dza, \u017ee by mal \u010dlovek za de\u0148 prija\u0165 okolo <strong>5 g soli<\/strong>. Mno\u017estvo m\u00f4\u017ee by\u0165 trochu vy\u0161\u0161ie u ve\u013emi akt\u00edvnych \u0161portovcov, ktor\u00ed sa viac potia, a m\u00f4\u017eu tak str\u00e1ca\u0165 relat\u00edvne vysok\u00e9 mno\u017estvo soli. Ve\u013ek\u00e1 \u010das\u0165 popul\u00e1cie v\u0161ak konzumuje omnoho viac soli, a to pribli\u017ene <strong>9 \u2013 12 g denne<\/strong>, \u010do je pribli\u017ene dvojn\u00e1sobok odpor\u00fa\u010danej dennej d\u00e1vky. Jej cie\u013eom by teda malo by\u0165 zn\u00ed\u017ei\u0165 toto mno\u017estvo. <span class=\"tadv-color\" style=\"color: #ff6600\">[26\u201327]<\/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\">Ako zn\u00ed\u017ei\u0165 pr\u00edjem soli?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vyh\u00fdbajte sa fast foodom a ultraspracovan\u00fdm potravin\u00e1m. <\/strong>Jedno fast foodov\u00e9 menu v\u00e1m toti\u017e m\u00f4\u017ee hravo pokry\u0165 celkov\u00fd odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem soli.<\/li>\n\n\n\n<li>Najjednoduch\u0161\u00edm sp\u00f4sobom, ako optimalizova\u0165 svoj pr\u00edjem soli, je <strong>pripravova\u0165 si jedlo doma<\/strong>. V takom pr\u00edpade m\u00e1te kontrolu nad t\u00fdm, ak\u00e9 ve\u013ek\u00e9 mno\u017estvo ste pou\u017eili pri varen\u00ed.<\/li>\n\n\n\n<li>Pri pr\u00edprave pokrmov myslite tie\u017e na to, \u017ee <strong>chu\u0165 jedla sa d\u00e1 vylep\u0161i\u0165 aj inak ako len so\u013eou<\/strong>. \u010co tak da\u0165 \u0161ancu napr\u00edklad bylink\u00e1m?<\/li>\n\n\n\n<li>Ak pou\u017e\u00edvate <strong>koreniace zmesi, \u010d\u00edtajte ich zlo\u017eenie<\/strong>. \u010casto u\u017e obsahuj\u00fa so\u013e, a tak netreba jedlo \u010falej dos\u00e1\u013ea\u0165.<\/li>\n\n\n\n<li>Myslite na to, \u017ee so\u013e u\u017e prij\u00edmate z be\u017en\u00fdch potrav\u00edn, ako s\u00fa syry, \u00fadeniny \u010di pe\u010divo, jedlo preto netreba viac soli\u0165.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete zamera\u0165 na pr\u00edjem soli, <strong>\u010d\u00edtajte si inform\u00e1cie na obale<\/strong>, kde tie\u017e n\u00e1jdete \u00fadaj o mno\u017estve pou\u017eitej soli. Mo\u017eno budete prekvapen\u00ed, \u017ee ju objav\u00edte vo v\u00fdrobkoch, pri ktor\u00fdch by ste to ne\u010dakali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete sa dozvedie\u0165 viac o tom, ako sa vyzna\u0165 v inform\u00e1ci\u00e1ch na obale potravin\u00e1rskeho v\u00fdrobku? Potom by v\u00e1m nemal ujs\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/7-tipov-ako-spravne-vyberat-a-nakupovat-potraviny\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 tipov, ako spr\u00e1vne vybera\u0165 a nakupova\u0165 potraviny<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Optimalizujte_prijem_sacharidov_a_jedzte_zdravsie\"><\/span>3. Optimalizujte pr\u00edjem sacharidov a jedzte zdrav\u0161ie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nebojte sa, nebudeme v\u00e1m teraz hovori\u0165 pr\u00edbeh o zl\u00fdch sacharidoch, ktor\u00e9 m\u00f4\u017eu za priberanie. Tento m\u00fdtus je u\u017e sn\u00e1\u010f d\u00e1vno vyvr\u00e1ten\u00fd. Samozrejme, to neznamen\u00e1, \u017ee by ste ich pr\u00edjem mali presta\u0165 rie\u0161i\u0165. Ak v priebehu d\u0148a jete jednu sladkos\u0165 za druhou, ra\u0148ajkujete \u0161i\u0161ky \u010di buchty, a to v\u0161etko zap\u00edjate sladen\u00fdm n\u00e1pojom, ovocn\u00fdm smoothie alebo ochuten\u00fdm mliekom, je pravdepodobn\u00e9, \u017ee to so sacharidmi preh\u00e1\u0148ate. A ako sme si u\u017e hovorili, sacharidy na seba via\u017eu vodu, \u010do sa v s\u00favislosti s ich nadmern\u00fdm pr\u00edjmom m\u00f4\u017ee prejavi\u0165 opuchlinami.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno v\u00e1m napad\u00e1 rie\u0161enie vo forme n\u00edzkosacharidovej di\u00e9ty. Do toho sa v\u0161ak rad\u0161ej nep\u00fa\u0161\u0165ajte. M\u00f4\u017ee sa sta\u0165, \u017ee v\u010faka ni\u017e\u0161iemu pr\u00edjmu sacharidov bude telo zadr\u017eiava\u0165 menej vody, a tak v\u00e1ha po\u010das prv\u00fdch dn\u00ed r\u00fdchlo klesne. Av\u0161ak tento \u0161t\u00fdl stravovania <strong>nie je pre mnoh\u00fdch \u013eud\u00ed dlhodobo udr\u017eate\u013en\u00fd<\/strong>. No a h\u00e1dajte, \u010do nastane, ke\u010f sa \u010dlovek vr\u00e1ti k svojim star\u00fdm stravovac\u00edm n\u00e1vykom, ktor\u00e9 zah\u0155\u0148aj\u00fa vy\u0161\u0161ie mno\u017estvo sacharidov. Jasn\u00e9, voda sa vr\u00e1ti sp\u00e4\u0165 a on je hmotnostne tam, kde bol. <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nenechajte sa preto zl\u00e1ka\u0165 t\u00fdmito v\u00fdsledkami a rad\u0161ej sa<strong> zamerajte na kvalitn\u00fd jed\u00e1lni\u010dek<\/strong>, v ktorom bud\u00fa v\u0161etky makro\u017eiviny v rovnov\u00e1he. Dr\u017ete sa zlatej strednej cesty a s ni\u010d\u00edm to nepreh\u00e1\u0148ajte. Ak neviete, ko\u013eko by ste mali jes\u0165 bielkov\u00edn, sacharidov a tukov, pom\u00f4\u017ee v\u00e1m <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>na\u0161a kalkula\u010dka energetick\u00e9ho pr\u00edjmu<\/strong><\/a>, ktor\u00e1 v\u0161etko vypo\u010d\u00edta za v\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>So zostaven\u00edm zdrav\u00e9ho jed\u00e1lni\u010dka v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 rady z \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co je zdrav\u00e1 strava a ako sa nau\u010di\u0165 jes\u0165 zdravo?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1124x749.jpg\" alt=\"Jedzte zdrav\u0161ie, aby ste zn\u00ed\u017eili zadr\u017eiavanie vody\" class=\"wp-image-376515\" style=\"width:843px;height:562px\" title=\"Jedzte zdrav\u0161ie, aby ste zn\u00ed\u017eili zadr\u017eiavanie vody\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Pite_dostatok_vody\"><\/span>4. Pite dostatok vody<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Optim\u00e1lna hydrat\u00e1cia<\/strong> je z\u00e1kladom pre spr\u00e1vne funguj\u00face zdrav\u00e9 telo. Nemali by sme tak pi\u0165 ani ve\u013ea, ani m\u00e1lo. Za ide\u00e1lne mno\u017estvo sa v\u0161eobecne pova\u017euje pr\u00edjem <strong>30 \u2013 45 ml vody na kg telesnej hmotnosti<\/strong>. T\u00fdmto hodnot\u00e1m by ste sa mali sna\u017ei\u0165 pribl\u00ed\u017ei\u0165 aj v pr\u00edpade, \u017ee v\u00e1s tr\u00e1pi zadr\u017eiavanie vody. Tekut\u00edn sa rozhodne nemus\u00edte b\u00e1\u0165. Nefunguje to tak, \u017ee vypijete 500 ml vody a hne\u010f opuchnete. Na to, \u010do sa v tele bude dia\u0165 s prijatou tekutinou, vpl\u00fdva mno\u017estvo faktorov. <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Takisto by ste sa nemali dosta\u0165 do situ\u00e1cie, ke\u010f ve\u010der zist\u00edte, \u017ee ste vypili za cel\u00fd de\u0148 len jeden poh\u00e1r vody, a za\u010dnete to doh\u00e1\u0148a\u0165. Najsk\u00f4r by ste str\u00e1vili cel\u00fa nasleduj\u00facu noc neust\u00e1lym choden\u00edm na z\u00e1chod, rovnako by ste mohli <strong>zbyto\u010dne za\u0165a\u017ei\u0165 obli\u010dky<\/strong>. Ich r\u00fdchlos\u0165 filtr\u00e1cie vody sa pohybuje pribli\u017ene medzi <strong>0,8 \u2013 1 l vody za hodinu<\/strong>. V\u00e4\u010d\u0161ie mno\u017estvo vody by sme preto nemali prij\u00edma\u0165 n\u00e1razovo. <span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potrebn\u00e9 tekutiny preto rovnomerne rozde\u013ete do cel\u00e9ho d\u0148a. Aby ste nezab\u00fadali na pitie, na telef\u00f3ne si m\u00f4\u017eete nastavi\u0165 <strong>pravideln\u00e9 upozornenie, \u017ee m\u00e1te vypi\u0165 poh\u00e1r vody<\/strong>. Uvid\u00edte, \u017ee si na to postupne navyknete a \u010dasom u\u017e pripomienky nebudete potrebova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je dos\u0165 mo\u017en\u00e9, \u017ee sa v\u00e1m nielen zlep\u0161ia va\u0161e probl\u00e9my s opuchnut\u00fdm telom, ale v\u010faka dostato\u010dn\u00e9mu pr\u00edjmu tekut\u00edn sa vyhnete aj nepr\u00edjemn\u00fdm pr\u00edznakom dehydrat\u00e1cie. Viac sa o nich do\u010d\u00edtate v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako vpl\u00fdva na zdravie nedostato\u010dn\u00fd pitn\u00fd re\u017eim<\/strong><\/a>.<strong>&nbsp;<\/strong><\/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=\"5_Naucte_sa_lepsie_zvladat_stres\"><\/span>5. Nau\u010dte sa lep\u0161ie zvl\u00e1da\u0165 stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dit\u00fa \u00farove\u0148 stresu poci\u0165ujeme v \u017eivote v\u0161etci, je to norm\u00e1lne. Existuje dokonca pozit\u00edvny stres, ktor\u00fd n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 nabudi\u0165 organizmus a dosta\u0165 zo seba maximum. Pokia\u013e v\u0161ak dlhodobo poci\u0165ujeme stres, ktor\u00fd n\u00e1s obmedzuje, doch\u00e1dza v na\u0161om tele <strong>k vyplavovaniu v\u00e4\u010d\u0161ieho mno\u017estva stresov\u00e9ho horm\u00f3nu kortizol<\/strong>. To sa m\u00f4\u017ee v kone\u010dnom d\u00f4sledku prejavi\u0165 v\u00e4\u010d\u0161\u00edm zadr\u017eiavan\u00edm vody. <span class=\"tadv-color\" style=\"color: #ff6600\">[13\u201314]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00f4sobov, ako lep\u0161ie zvl\u00e1da\u0165 stres, existuje mno\u017estvo, len treba n\u00e1js\u0165 ten, ktor\u00fd n\u00e1m bude vyhovova\u0165. <strong>Poci\u0165ovan\u00e9 nap\u00e4tie a hladinu kortizolu n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165<\/strong> napr\u00edklad \u0161portov\u00e1 aktivita, dostato\u010dn\u00fd odpo\u010dinok, relaxa\u010dn\u00fd k\u00fape\u013e, medit\u00e1cia alebo napr\u00edklad prech\u00e1dzka v pr\u00edrode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161ie tipy na zn\u00ed\u017eenie stresu n\u00e1jdete v \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Dostatocne_spite\"><\/span>6. Dostato\u010dne spite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nok m\u00e1 ve\u013ek\u00fd vplyv na mnoho oblast\u00ed n\u00e1\u0161ho \u017eivota. A ani zadr\u017eiavanie vody nie je v\u00fdnimkou. Kvalitn\u00fd sp\u00e1nok je preto podstatn\u00fd pre udr\u017eanie hormon\u00e1lnej rovnov\u00e1hy v tele, ktor\u00e1 n\u00e1sledne vpl\u00fdva na hospod\u00e1renie s vodou. Z toho d\u00f4vodu je ide\u00e1lne, aby sme si ka\u017ed\u00fd de\u0148 dopriali <strong>7 \u2013 9 hod\u00edn trvaj\u00faci, ni\u010d\u00edm neru\u0161en\u00fd sp\u00e1nok<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[30\u201331]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee m\u00e1te \u0165a\u017ekosti so zasp\u00e1van\u00edm, pre\u010d\u00edtajte si u\u017eito\u010dn\u00e9 rady v na\u0161om \u010dl\u00e1nku <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ako r\u00fdchlo zaspa\u0165? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vyskusajte_doplnky_stravy\"><\/span>7. Vysk\u00fa\u0161ajte doplnky stravy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>K\u013e\u00fa\u010dom k zdrav\u00e9mu telu, ktor\u00e9 nebude ma\u0165 potrebu zadr\u017eiava\u0165 nadbyto\u010dn\u00fa vodu, je predov\u0161etk\u00fdm <strong>zdrav\u00e1 strava, pohyb, dostato\u010dn\u00fd sp\u00e1nok a \u017eivot bez nadmern\u00e9ho stresu<\/strong>. Existuj\u00fa, samozrejme, aj doplnky stravy, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 na tejto ceste k zbaveniu sa prebyto\u010dnej vody. Ktor\u00e9 to s\u00fa?<\/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\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Elektrolyty<\/strong><\/a> pom\u00f4\u017eu doplni\u0165 stopov\u00e9 prvky, ktor\u00e9 \u010dlovek str\u00e1ca napr\u00edklad potom. Vzh\u013eadom na to, \u017ee sa niektor\u00e9 z nich (napr\u00edklad sod\u00edk a drasl\u00edk) podie\u013eaj\u00fa na hospod\u00e1ren\u00ed organizmu s vodou, m\u00f4\u017ee ich optim\u00e1lny pr\u00edjem pom\u00f4c\u0165 predch\u00e1dza\u0165 nadmern\u00e9mu zadr\u017eiavaniu vody.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Drasl\u00edk<\/strong><\/a> sa spolu so sod\u00edkom podie\u013eaj\u00fa na vodnom hospod\u00e1ren\u00ed organizmu. Optim\u00e1lny pr\u00edjem drasl\u00edka preto m\u00f4\u017ee pom\u00f4c\u0165 predch\u00e1dza\u0165 nadmern\u00e9mu zadr\u017eiavaniu vody. <span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/water-loss-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Water loss<\/strong><\/a> je unik\u00e1tny komplex pr\u00edrodn\u00fdch v\u00fd\u0165a\u017ekov, hor\u010d\u00edka a vitam\u00ednu B6 pre \u017eeny, ktor\u00e9 maj\u00fa pocit, \u017ee ich telo zadr\u017eiava prebyto\u010dn\u00fa vodu. Obsahuje extrakty z rastl\u00edn, ktor\u00e9 s\u00fa pova\u017eovan\u00e9 za pr\u00edrodn\u00e9 diuretik\u00e1. V\u010faka tomu m\u00f4\u017eu pom\u00f4c\u0165 vyl\u00fa\u010di\u0165 prebyto\u010dn\u00fa vodu.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/258-caffeine.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kofe\u00edn<\/strong><\/a> je l\u00e1tka, ktor\u00fa pozn\u00e1me aj v\u010faka jej diuretick\u00fdm \u00fa\u010dinkom. V\u00fdskumy v\u0161ak nazna\u010duj\u00fa, \u017ee sa telo dok\u00e1\u017ee prisp\u00f4sobi\u0165 pravideln\u00e9mu pr\u00edjmu vy\u0161\u0161\u00edch d\u00e1vok kofe\u00ednu, \u010d\u00edm sa tento \u00fa\u010dinok postupne zni\u017euje. <span class=\"tadv-color\" style=\"color: #ff6600\">[33]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hor\u010d\u00edk<\/strong><\/a> so svojou funkciou v organizme je prepojen\u00fd s \u010fal\u0161\u00edmi elektrolytmi, ktor\u00e9 vpl\u00fdvaj\u00fa na vodn\u00e9 hospod\u00e1renie tela. V\u00fdskumy navy\u0161e ukazuj\u00fa, \u017ee t\u00e1to miner\u00e1lna l\u00e1tka m\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 zadr\u017eiavanie vody v organizme v s\u00favislosti s PMS. <span class=\"tadv-color\" style=\"color: #ff6600\">[34\u201335]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/pupava-lekarska-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Extrakt z p\u00fapavy lek\u00e1rskej<\/strong><\/a> m\u00f4\u017ee pod\u013ea v\u00fdsledku vedeck\u00e9ho v\u00fdskumu zv\u00fd\u0161i\u0165 frekvenciu mo\u010denia, a tak dopom\u00f4c\u0165 k zn\u00ed\u017eeniu vody v tele.<span class=\"tadv-color\" style=\"color: #ff6600\"> [36]<\/span><\/li>\n\n\n\n<li>\u0160ancu m\u00f4\u017eete da\u0165 aj \u010fal\u0161\u00edm bylink\u00e1m, medzi ktor\u00e9 patr\u00ed <strong>fenikel, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/praslicka-rolna-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>prasli\u010dka<\/strong><\/a><strong> \u010di \u017eih\u013eava<\/strong>, ktor\u00e9 s\u00fa taktie\u017e sp\u00e1jan\u00e9 s mo\u010dopudn\u00fdmi \u00fa\u010dinkami. <span class=\"tadv-color\" style=\"color: #ff6600\">[37]<\/span><\/li>\n<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_odvodneni_tela\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o odvodnen\u00ed tela<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ako bojova\u0165 so zadr\u017eiavan\u00edm vody a odvodni\u0165 telo?\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/vUAgHcL3aIA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po pre\u010d\u00edtan\u00ed dne\u0161n\u00e9ho \u010dl\u00e1nku u\u017e viete, \u017ee na mno\u017estvo vody v na\u0161om tele vpl\u00fdva mno\u017estvo faktorov. Av\u0161ak ur\u010dit\u00e9 kol\u00edsanie je v tomto oh\u013eade prirodzen\u00fdm javom, a tak nem\u00e1 zmysel stresova\u0165 sa, \u017ee pr\u00e1ve dnes m\u00e1te o kilo viac ako v\u010dera. Ak sa chcete c\u00edti\u0165 dobre vo svojom tele, zamerajte sa na <strong>zdrav\u00fa stravu, pitn\u00fd re\u017eim, dostato\u010dn\u00fd pohyb, kvalitn\u00fd sp\u00e1nok a lep\u0161ie zvl\u00e1danie stresu<\/strong>. Uvid\u00edte, \u017ee sa budete c\u00edti\u0165 lep\u0161ie a va\u0161e telo nebude ma\u0165 d\u00f4vod zadr\u017eiava\u0165 nadbyto\u010dn\u00fa vodu. A pokia\u013e by ste sa ani pri spr\u00e1vnej \u017eivotospr\u00e1ve nedok\u00e1zali zbavi\u0165 tohto probl\u00e9mu, m\u00f4\u017eete sk\u00fasi\u0165 vyh\u013eada\u0165 lek\u00e1ra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi svojimi priate\u013emi niekoho, kto sa s\u0165a\u017euje na opuchnut\u00e9 nohy a tv\u00e1r pre zadr\u017eiavanie vody? Zdie\u013eajte s n\u00edm tento \u010dl\u00e1nok a pom\u00f4\u017ete mu n\u00e1js\u0165 kone\u010dne pr\u00ed\u010dinu.&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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>Zd\u00e1 sa v\u00e1m, \u017ee m\u00e1te zrazu nejak\u00e9 opuchnut\u00e9 nohy a cel\u00e9 telo je objemnej\u0161ie? Je dos\u0165 mo\u017en\u00e9, \u017ee na vine bude zadr\u017eiavanie vody. V \u010dl\u00e1nku si povieme, pre\u010do sa to deje a ako bojova\u0165 s t\u00fdmto probl\u00e9mom. <\/p>\n","protected":false},"author":100,"featured_media":376580,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6046,6063,6069,6082],"filter_section":[],"filter_attribute":[13046,13050],"class_list":{"0":"post-377383","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-hydratacia","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"filter_attribute-tipy-a-triky","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako odvodni\u0165 telo a zn\u00ed\u017ei\u0165 zadr\u017eiavanie vody? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako sa odvodni\u0165? Zadr\u017eiavanie vody je probl\u00e9m, ktor\u00fd s\u00favis\u00ed tie\u017e s celulit\u00eddou a opuchnut\u00fdmi \u010dlenkami \u010di tv\u00e1rou. Porad\u00edme v\u00e1m, ako sa zbavi\u0165 nadbyto\u010dnej vody.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ako-odvodnit-telo-a-znizit-zadrziavanie-vody\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako odvodni\u0165 telo a zn\u00ed\u017ei\u0165 zadr\u017eiavanie vody? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako sa odvodni\u0165? Zadr\u017eiavanie vody je probl\u00e9m, ktor\u00fd s\u00favis\u00ed tie\u017e s celulit\u00eddou a opuchnut\u00fdmi \u010dlenkami \u010di tv\u00e1rou. 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