{"id":474881,"date":"2023-05-29T16:16:41","date_gmt":"2023-05-29T14:16:41","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=474881"},"modified":"2025-09-26T11:45:23","modified_gmt":"2025-09-26T09:45:23","slug":"anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/","title":{"rendered":"Anti-ageing i zdravo starenje: Kako se brinuti za svoje tijelo i o\u010duvati zdravlje i mladena\u010dki izgled?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#Na_sto_pomislite_kada_cujete_izraze_anti-ageing_ili_zdravo_starenje\" title=\"Na \u0161to pomislite kada \u010dujete izraze anti-ageing ili zdravo starenje?\">Na \u0161to pomislite kada \u010dujete izraze anti-ageing ili zdravo starenje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#Koji_su_procesi_koji_stoje_iza_starenja\" title=\"Koji su procesi koji stoje iza starenja?\">Koji su procesi koji stoje iza starenja?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#Sto_dobivate_kada_se_usredotocite_na_prakse_koje_promicu_zdravo_starenje\" title=\"\u0160to dobivate kada se usredoto\u010dite na prakse koje promi\u010du zdravo starenje?\">\u0160to dobivate kada se usredoto\u010dite na prakse koje promi\u010du zdravo starenje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#Savjeti_kako_sto_duze_ostati_zdravi_i_mladoliki\" title=\"Savjeti kako \u0161to du\u017ee ostati zdravi i mladoliki\">Savjeti kako \u0161to du\u017ee ostati zdravi i mladoliki<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#1_Spavajte_dovoljno_i_kvalitetno\" title=\"1. Spavajte dovoljno i kvalitetno\">1. Spavajte dovoljno i kvalitetno<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#2_Naucite_upravljati_svojim_stresom\" title=\"2. Nau\u010dite upravljati svojim stresom\">2. Nau\u010dite upravljati svojim stresom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#3_Recite_NE_cigaretama\" title=\"3. Recite NE cigaretama\">3. Recite NE cigaretama<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#4_Krecite_se_i_budite_fizicki_aktivni\" title=\"4. Kre\u0107ite se i budite fizi\u010dki aktivni\">4. Kre\u0107ite se i budite fizi\u010dki aktivni<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#5_Osigurajte_si_visoku_kvalitetu_prehrane\" title=\"5. Osigurajte si visoku kvalitetu prehrane\">5. Osigurajte si visoku kvalitetu prehrane<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#6_Nemojte_preskociti_unos_tekucine\" title=\"6. Nemojte presko\u010diti unos teku\u0107ine\">6. Nemojte presko\u010diti unos teku\u0107ine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#7_Brinite_o_svom_tenu_i_kozi\" title=\"7. Brinite o svom tenu i ko\u017ei\">7. Brinite o svom tenu i ko\u017ei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#Iskoristite_snagu_dodataka_protiv_starenja\" title=\"Iskoristite snagu dodataka protiv starenja\">Iskoristite snagu dodataka protiv starenja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Starenje je normalno i dio je \u017eivota, ali da se razumijemo, tko ga ne bi \u017eelio zaustaviti ili barem usporiti? Uostalom, nitko od vas ne poskakuje od uzbu\u0111enja pri pomisli na bore kojih je sve vi\u0161e i poja\u010davaju se, sijedu kosu ili bolove u zglobovima. No, na\u017ealost, morate zaboraviti na eliksire beskrajnog \u017eivota ili na ne\u0161to \u0161to bi moglo vratiti vrijeme unatrag i prihvatiti \u010dinjenicu da ne mo\u017eete zaustaviti godine koje prolaze. Ipak, nije sve izgubljeno. Mo\u017eda \u0107e vam biti drago saznati da <strong>znanost zna \u0161to treba \u010diniti kako biste starili u boljem zdravlju i kako bi protok vremena bio manje vidljiv.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">U ovom \u0107ete \u010dlanku, izme\u0111u ostalog, pro\u010ditati kakav u\u010dinak na zdravlje i usporavanje starenja imaju sljede\u0107e hranjive tvari i supstance:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#protein\">Protein<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#omega-3-masne-kiseline\">Omega-3 masne kiseline<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#antioksidansi\">Antioksidansi<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#probiotici\">Probiotici<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#kalcij\">Kalcij<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#vitamin-d\">Vitamin D<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#suplementi-protiv-starenja-2\">Koenzim Q10<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#suplementi-protiv-starenja-2\">Kvercetin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link wp-element-button\" href=\"#suplementi-protiv-starenja-2\">Resveratrol<\/a><\/div>\n<\/div>\n<\/div>\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-default\"><span class=\"ez-toc-section\" id=\"Na_sto_pomislite_kada_cujete_izraze_anti-ageing_ili_zdravo_starenje\"><\/span><p>Na \u0161to pomislite kada \u010dujete izraze <em>anti-ageing ili zdravo starenje?<\/em><\/p><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mnogi od vas vjerojatno su se ve\u0107 susreli s pojmom <strong>anti-ageing.<\/strong> To je jednostavno skup najrazli\u010ditijih metoda i praksi koje nastoje <strong>usporiti ili \u010dak zaustaviti starenje.<\/strong> Iako se ni jedno ni drugo jo\u0161 ne mo\u017ee posti\u0107i, a utjecaj protoka vremena ne mo\u017ee <strong>zaustaviti<\/strong> nikakvo \u010dudo, znanost postupno dolazi do na\u010dina kako<strong> barem smanjiti u\u010dinke starenja na va\u0161e tijelo.<\/strong> Svatko \u017eeli \u0161to du\u017ee izgledati mlado i vitalno i tra\u017ei na\u010dine kako to posti\u0107i.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Dakle, zaboravite na \u010darobno odga\u0111anje starosti i budite realni, primjerenije je raditi s konceptom <strong>zdravog starenja<\/strong>. Razli\u010ditim vje\u017ebama i brigom za svoje tijelo mogu\u0107e je u\u010diniti da postupno pove\u0107anje godina bude manje <strong>vidljivo<\/strong> na va\u0161em tijelu te da starite s <strong>boljim zdravljem i kondicijom.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pristupi zdravom starenju i borbi protiv starenja kre\u0107u se od <strong>plasti\u010dne kirurgije, lasera i botoksa<\/strong> do <strong>promjene na\u010dina \u017eivota.<\/strong> Naprimjer, va\u017eno je usredoto\u010diti se na to da <strong>dovoljno spavate, radite na rje\u0161avanju stresa, dobro se hranite, dovoljno vje\u017ebate i brinete se o svojoj ko\u017ei i tenu.<\/strong> Uz ove prakse mogu\u0107e je u\u017eivati u starenju uz <strong>pobolj\u0161ano zdravlje i tijelo koje izgleda mla\u0111e.<\/strong><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1124x749.jpg\" alt=\"\u0160to je zdravo starenje i borba protiv starenja?\" class=\"wp-image-431880\" style=\"width:843px;height:562px\" title=\"\u0160to je zdravo starenje i borba protiv starenja?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/OK-_-IVP_9675-2048x1365.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=\"Koji_su_procesi_koji_stoje_iza_starenja\"><\/span>Koji su procesi koji stoje iza starenja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Starenje samo po sebi i njegova slo\u017eenost za nas su jo\u0161 uvijek <strong>velika misterija<\/strong>, ali znanstvenici sada znaju neke od procesa koji su uklju\u010deni u to. Sada znamo \u0161to stoji iza, primjerice,<strong> ve\u0107e u\u010destalosti kroni\u010dnih bolesti u starijoj dobi ili postupnog pogor\u0161anja pojedinih fiziolo\u0161kih funkcija ljudskog organizma.<\/strong> <span style=\"color: #ff6600;\">[23]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Mehanizmi uklju\u010deni u starenje tijela:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Promjene u DNK: <\/strong>DNK je struktura koja kodira svojstva cijelog tijela. A njezino postupno propadanje doga\u0111a se tijekom starenja. Te promjene uklju\u010duju, primjerice, postupno nakupljanje <strong>defekata u DNK samih stanica ili u DNK mitohondrija<\/strong> (stani\u010dne &#8220;elektrane&#8221;), \u0161to pridonosi <strong>ve\u0107em oksidativnom stresu.<\/strong><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"> [23]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Disfunkcija telomera:<\/strong> DNK o kojoj je rije\u010d, zajedno s drugim strukturama, grupira se u <strong>kromosome<\/strong>, \u010diji se krajevi nazivaju <strong>telomeri.<\/strong> Procesu starenja vjerojatno doprinosi <strong>postupno skra\u0107ivanje telomera i manja aktivnost enzima telomeraze<\/strong>. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[23]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Epigenetske promjene:<\/strong> na genetske informacije utje\u010du mnogi <strong>vanjski utjecaji<\/strong>, zajedni\u010dki poznati kao <strong>epigenetski \u010dimbenici.<\/strong> Dakle, postupni utjecaj okoli\u0161a na organizam dovodi do <strong>nakupljanja promjena<\/strong> u njegovom genetskom sastavu.<span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"> [23]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Sinteza proteina i neravnote\u017ea proteolize:<\/strong> mnoge kroni\u010dne bolesti i drugi zdravstveni problemi povezani su sa smanjenom proizvodnjom proteina (proteosinteza).<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Svi gore opisani procesi odvijaju se postupno i <strong>prirodni su dio<\/strong> procesa starenja tijela. Me\u0111utim, kada smanjite <strong>neprikladne navike<\/strong> i fokusirate se na <strong>pravilnu njegu tijela,<\/strong> te promjene mo\u017eda ne\u0107e biti toliko o\u010dite na va\u0161em tijelu.<\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1124x749.jpg\" alt=\"\u0160to je uklju\u010deno u proces starenja tijela?\" class=\"wp-image-431865\" style=\"width:843px;height:562px\" title=\"\u0160to je uklju\u010deno u proces starenja tijela?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-691923046-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_dobivate_kada_se_usredotocite_na_prakse_koje_promicu_zdravo_starenje\"><\/span>\u0160to dobivate kada se usredoto\u010dite na prakse koje promi\u010du zdravo starenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><strong>Prekrasna ko\u017ea <\/strong>s manje bora ili manje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/celulit-sto-ga-uzrokuje-i-kako-ga-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">celulita<\/a> na bedrima nije jedino \u0161to se krije pod pojmom &#8220;zdravo starenje&#8221;. Tijelo o kojem se brinete cijeli \u017eivot mo\u017ee vas kasnije u \u017eivotu nagraditi mnogim drugim prednostima koje su u kona\u010dnici jo\u0161 va\u017enije od lijepe vanj\u0161tine.<\/p>\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><p>Prije svega,<strong> to je manji rizik od kroni\u010dnih bolesti koje idu ruku pod ruku sa starenjem<\/strong>. Govorimo, primjerice, o<strong> kardiovaskularnim problemima ili metaboli\u010dkim bolestima <\/strong>poput dijabetesa tipa 2. Starenje je tako\u0111er \u010desto pra\u0107eno<strong> neurodegenerativnim bolestima <\/strong>(Alzheimerova bolest, Parkinsonova bolest itd.), ve\u0107om pojavno\u0161\u0107u raka ili<strong> problemima s mi\u0161i\u0107no-ko\u0161tanim sustavom<\/strong> (npr. bolovi u zglobovima i kralje\u017enici itd.). Manja u\u010destalost ovih bolesti u starijoj dobi svakako \u0107e pove\u0107ati <strong>radnu sposobnost i kvalitetu \u017eivota.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[23,52]<\/span><\/p><\/li>\n\n\n\n<li><p>Zdrave navike tijekom \u017eivota tako\u0111er dovode do <strong>boljeg funkcioniranja imunolo\u0161kog sustava.<\/strong> Starije osobe s dobrim imunitetom tako se bolje odupiru <strong>virusnim i bakterijskim infekcijama,<\/strong> koje su \u010desto opasnije za zdravlje starije osobe nego za mlade.<\/p><\/li>\n\n\n\n<li><p>Tijelo vas tako\u0111er mo\u017ee nagraditi <strong>pobolj\u0161anim mentalnim zdravljem i manjim rizikom od psihi\u010dkih problema <\/strong>poput<strong> depresije ili anksioznosti.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[23]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Sna\u017enije kognitivne sposobnosti<\/strong> kao \u0161to su pam\u0107enje, u\u010denje novih stvari ili sposobnost koncentracije jo\u0161 su jedna prednost.<span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"> [23]<\/span><\/p><\/li>\n\n\n\n<li><p>Zdrava starija osoba je <strong>produktivnija<\/strong> i ima op\u0107enito <strong>bolju kvalitetu \u017eivota.<\/strong> Jednostavno, umjesto da moraju i\u0107i od lije\u010dnika do lije\u010dnika ili biti prisiljeni ostati kod ku\u0107e zbog zdravstvenih problema, mogu <strong>raditi, provoditi vrijeme bave\u0107i se hobijima ili u\u017eivati u unucima, <\/strong>uz to \u0161to su u mirovini.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg\" alt=\"Prednosti pristupa zdravom starenju i borbi protiv starenja\" class=\"wp-image-431820\" style=\"width:843px;height:562px\" title=\"Prednosti pristupa zdravom starenju i borbi protiv starenja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/129873492_3502478669842767_545693395046496300_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Savjeti_kako_sto_duze_ostati_zdravi_i_mladoliki\"><\/span>Savjeti kako \u0161to du\u017ee ostati zdravi i mladoliki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Spavajte_dovoljno_i_kvalitetno\"><\/span>1. Spavajte dovoljno i kvalitetno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Spavanje je jedan od najva\u017enijih temelja dobrog zdravlja, kako<strong> fizi\u010dkog <\/strong>tako i<strong> psihi\u010dkog.<\/strong> Ne\u0107e vam biti novost da kroni\u010dni nedostatak sna mo\u017ee <strong>pospje\u0161iti pojavu raznih zdravstvenih problema,<\/strong> \u010dak i u mladoj dobi. Primjerice, pove\u0107ava rizik od<strong> kardiovaskularnih problema, dijabetesa tipa 2 <\/strong>ili<strong> imunolo\u0161kih poreme\u0107aja.<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Nedostatak sna <\/a>&nbsp;je \u010dak povezan s <strong>vi\u0161im stopama smrtnosti.<\/strong> Zapravo, san djeluje kao neka vrsta poja\u010diva\u010da za \u017eivot tijekom kojeg se va\u0161e tijelo <strong>obnavlja<\/strong> i doslovno <strong>vra\u0107a snagu za \u017eivot. <\/strong><span style=\"color: #ff6600;\">[29]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako san poma\u017ee va\u0161em zdravlju?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>San je va\u017ean za pravilnu funkciju <strong>imunolo\u0161kog <\/strong>i <strong>kardiovaskularnog sustava<\/strong>, kao i za<strong> cjelokupno fizi\u010dko zdravlje.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[3,4]<\/span><\/p><\/li>\n\n\n\n<li><p>Potreban vam je kvalitetan san kako biste odr\u017eali <strong>zdrave kognitivne sposobnosti. <\/strong>Poma\u017ee u pobolj\u0161anju i odr\u017eavanju<strong> pam\u0107enja, koncentracije <\/strong>i <strong>sposobnosti u\u010denja novih stvari.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[24]<\/span><\/p><\/li>\n\n\n\n<li><p>Optimalno trajanje sna tako\u0111er mo\u017ee djelovati kao obrana od <strong>psihi\u010dkih problema<\/strong> kao \u0161to su<strong> depresija, tjeskoba<\/strong> i drugo. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[28]<\/span><\/p><\/li>\n\n\n\n<li><p>Tako\u0111er poma\u017ee pobolj\u0161ati <strong>hidrataciju ko\u017ee.<\/strong> Sigurna sam da ste primijetili da va\u0161a ko\u017ea izgleda svje\u017eije i zdravije nakon \u0161to ste se dobro naspavali.<\/p><\/li>\n\n\n\n<li><p>Spavanje tako\u0111er poma\u017ee u <strong>odr\u017eavanju zdrave tjelesne te\u017eine.<\/strong> Izme\u0111u ostalog, utje\u010de na idealnu proizvodnju <strong>hormona gladi i sitosti<\/strong> koji utje\u010du na apetit. Kada ste dobro odmoreni, lak\u0161e je odr\u017eavati<strong> adekvatan energetski unos.<\/strong> Budu\u0107i da je pretilost sama po sebi veliki rizik za cjelokupno zdravlje, va\u017eno je odr\u017eavati zdravu tjelesnu te\u017einu \u010dak i u starijoj dobi. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[8]<\/span><\/p><\/li>\n\n\n\n<li><p>Tijekom spavanja va\u0161e se tijelo <strong>regenerira<\/strong> i to ne samo da osje\u0107ate, ve\u0107 mo\u017eete i vidjeti. Procesi oporavka odvijaju se ne samo u mi\u0161i\u0107ima ili mozgu, ve\u0107 i u <strong>ko\u017ei<\/strong>. Me\u0111utim, kada se ne naspavate dobro, ne dajete mu dovoljno vremena, pa se budite s <strong>podbuhlim o\u010dima, podo\u010dnjacima i ko\u017ei bez sjaja<\/strong>. Me\u0111utim, vrijedi zapamtiti da \u0107e ko\u017ea vjerojatno zapamtiti zanemarivanje, \u0161to se mo\u017ee o\u010ditovati preranim starenjem. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[33]<\/span><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1124x749.jpg\" alt=\"Dobrobiti sna za va\u0161e zdravlje i mladolik izgled\" class=\"wp-image-431895\" style=\"width:843px;height:562px\" title=\"Dobrobiti sna za va\u0161e zdravlje i mladolik izgled\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1319025775-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Koliko dugo trebate spavati?<\/h3>\n\n\n<p>Svakome odgovara ne\u0161to druga\u010dija koli\u010dina sna, ali istra\u017eivanja pokazuju da ve\u0107ina <strong>zdravih odraslih osoba<\/strong> treba izme\u0111u <strong>7 i 9 sati<\/strong> sna dnevno. Starijim <strong>osobama iznad 64 godine<\/strong> preporu\u010duje se spavanje <strong>7 &#8211; 8 sati dnevno<\/strong>. To se tako\u0111er podudara s op\u0107im preporukama Nacionalne zaklade za spavanje. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>No, nije va\u017ena samo koli\u010dina prospavanih sati, ve\u0107 i <strong>kvaliteta sna.<\/strong> Spavanje bi idealno trebalo biti neprekinuto i trebala bi ga pratiti zdrava <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\">rutina spavanja<\/a> kako biste iz njega izvukli sve dobrobiti. Naprimjer, dodaci prehrani za <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/za-bolji-san\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bolji san<\/a>, kao \u0161to je funkcionalni kompleks <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sleep-relax-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sleep &amp; Relax<\/a> tako\u0111er vam mogu pomo\u0107i da se dobro naspavate. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Saznajte vi\u0161e o dobrobitima sna u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako pobolj\u0161ati san i kako on utje\u010de na zdravlje i rast mi\u0161i\u0107a?<\/strong><\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Naucite_upravljati_svojim_stresom\"><\/span>2. Nau\u010dite upravljati svojim stresom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Dugotrajni stres prete\u010da je zdravstvenih problema. Povezuje se ne samo s <strong>lo\u0161ijim psihi\u010dkim<\/strong> nego i <strong>fizi\u010dkim zdravljem<\/strong> te se smatra <strong>faktorom rizika za mnoge zdravstvene probleme.<\/strong> To uklju\u010duje naprimjer kardiovaskularne, autoimune ili neurodegenerativne bolesti. Oni su op\u0107enito tipi\u010dni za pojavu u starijoj dobi, a kroni\u010dni stres mo\u017ee dodatno potaknuti i ubrzati njihov razvoj. Nasuprot tome, smanjenje izlo\u017eenosti stresu mo\u017ee imati bezbroj pozitivnih u\u010dinaka na tijelo. <span style=\"color: #ff6600;\">[42]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako smanjenje stresa poma\u017ee va\u0161em zdravlju?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Smanjuje rizik od kroni\u010dnih bolesti<\/strong> kao \u0161to su sr\u010dani problemi, imunolo\u0161ke bolesti i metaboli\u010dki problemi kao \u0161to je dijabetes tipa 2.<\/p><\/li>\n\n\n\n<li><p>Tehnike koje poma\u017eu u upravljanju stresom o\u010dito su posebno korisne za<strong> brigu o mentalnom zdravlju.<\/strong> Zapravo, studije pokazuju da su povezani s manjom u\u010destalo\u0161\u0107u <strong>demencije<\/strong> i <strong>depresije<\/strong> u starijoj dobi. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[27]<\/span><\/p><\/li>\n\n\n\n<li><p>Upravljanje stresom tako\u0111er ide ruku pod ruku s <strong>pravilnim navikama spavanja<\/strong>. Kad \u010dovjek nije pod stresom, san je prirodno bolji, \u0161to samo po sebi pridonosi dobrom zdravlju.<\/p><\/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 is-style-default\">Kako mo\u017eete upravljati stresom?<\/h3>\n\n\n<p>U \u017eivotu se susre\u0107ete s bezbroj stresnih situacija i vrlo je lako biti pod stalnim pritiskom. Ponekad ne mo\u017eete sprije\u010diti pojavu ovih stanja, ali va\u017eno je nau\u010diti <strong>upravljati na\u010dinom na koji ona utje\u010du na vas.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Idealno bi bilo prona\u0107i aktivnost koja vas mo\u017ee <strong>opustiti<\/strong> i pru\u017eiti vam minutu <strong>odmora i opu\u0161tanja<\/strong> od stresa svakodnevnog \u017eivota. Za neke je to mo\u017eda <strong>sport,<\/strong> za druge opu\u0161tanje kroz <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/meditacija-nacin-pronalaska-unutarnjeg-mira-poboljsanja-koncentracije-i-sna-ili-smanjenja-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">meditaciju<\/a>. Mogu pomo\u0107i i <strong>zajedni\u010dke aktivnosti s vama bliskim osobama, glazba <\/strong>ili bilo koja vrsta umjetni\u010dkog djelovanja. No prije svega to svakako trebaju biti aktivnosti koje vas vesele i prilikom kojih se osje\u0107ate dobro. Odgovaraju\u0107i dodaci prehrani, kao \u0161to je&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ashwagandha<\/a>, tako\u0111er mogu pomo\u0107i u borbi protiv stresa. Ako vas zanima ova tema, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptogeni: prirodne tvari koje poma\u017eu u no\u0161enju sa stresom.<\/strong><\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pro\u010ditajte vi\u0161e o na\u010dinima na koje mo\u017eete smanjiti stres u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to je stres opasan i kako ga smanjiti?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1124x749.jpg\" alt=\"Rad sa stresom i njegove prednosti\" class=\"wp-image-431760\" style=\"width:843px;height:562px\" title=\"Rad sa stresom i njegove prednosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/143345521_3639182429505723_9117095970720270440_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Recite_NE_cigaretama\"><\/span>3. Recite NE cigaretama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Mo\u017eda nema aktivnosti koja je zloglasnija zbog svojih negativnih u\u010dinaka na tijelo od pu\u0161enja. Ukratko, svi znate da<strong> cigaretama uni\u0161tavate svoje zdravlje<\/strong>. Jedna je meta-analiza \u010dak otkrila da ljudi koji nikada nisu pu\u0161ili imaju do <strong>dva puta ve\u0107e \u0161anse da ostare u dobrom zdravlju<\/strong> u usporedbi s aktivnim pu\u0161a\u010dima. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako cigarete \u0161tete va\u0161em zdravlju?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Pu\u0161enje je odgovorno za pove\u0107anje rizika od <strong>raka.<\/strong> Primjerice, do <strong>80 % karcinoma plu\u0107a<\/strong> uzrokovano je pu\u0161enjem. Tako\u0111er pove\u0107ava rizik od raka usta, jednjaka, grkljana, jetre, \u017eeluca i drugih organa. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[46]<\/span><\/p><\/li>\n\n\n\n<li><p>Pu\u0161a\u010di su izlo\u017eeni ve\u0107em riziku od <strong>respiratornih problema.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[46]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Sr\u010dani udar, mo\u017edani udar i drugi kardiovaskularni problemi<\/strong> tako\u0111er su \u010de\u0161\u0107i kod pu\u0161a\u010da. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[9,46]<\/span><\/p><\/li>\n\n\n\n<li><p><strong>Demencija<\/strong> tako\u0111er mo\u017ee biti iznena\u0111uju\u0107e zna\u010dajnija prijetnja pu\u0161a\u010dima. U stvari, pu\u0161enje pove\u0107ava rizik do <strong>34 % za svakih 20 popu\u0161enih cigareta dnevno<\/strong>, prema istra\u017eivanju.<span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"> [27]<\/span><\/p><\/li>\n\n\n\n<li><p>Cigarete su tako\u0111er povezane s problemima kao \u0161to su <strong>obojeni zubi<\/strong> i op\u0107enito ve\u0107i rizik od <strong>bolesti zuba i desni.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[46]<\/span><\/p><\/li>\n\n\n\n<li><p>Pu\u0161enje tako\u0111er ima zna\u010dajan u\u010dinak na <strong>ko\u017eu<\/strong> i mo\u017ee biti odgovorno za <strong>prerano starenje.<\/strong> Zapravo,<strong> bore, dehidrirana i krhka ko\u017ea<\/strong> \u010desta su posljedica dugotrajnog pu\u0161enja. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[32]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Popis zdravstvenih problema povezanih s cigaretama mo\u017ee se nastaviti unedogled. Vjerojatno je stoga o\u010dito da ako netko \u017eeli dugoro\u010dno odr\u017eati dobro zdravlje i mladolik izgled, izbjegavanje pu\u0161enja treba biti ne\u0161to \u0161to se podrazumijeva. No, to nije uvijek lako, zbog \u010dega je svakako dobra vijest da postoje mjesta koja u tome mogu pomo\u0107i.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Krecite_se_i_budite_fizicki_aktivni\"><\/span>4. Kre\u0107ite se i budite fizi\u010dki aktivni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Iako svi znate, ili barem slutite, da je kretanje za vas iznimno va\u017eno, mnogi mu, na\u017ealost, pridaju <strong>malo pa\u017enje<\/strong>. Ipak, mo\u017eda ne postoji podru\u010dje zdravlja koje nema koristi od nekog oblika tjelovje\u017ebe. Brojke iz 2019. nam govore da se u Europskoj uniji samo<strong> 27 % osoba od 18 do 24 godine<\/strong> bavilo preporu\u010denom koli\u010dinom tjelesne aktivnosti. U dobnoj skupini od 25 do 35 godina udio dovoljno aktivnih bio je jo\u0161<strong> manji i iznosio je 20 %<\/strong>. Zanimljivo je da koli\u010dina tjelovje\u017ebe <strong>opada s godinama<\/strong>, a od starije populacije u dobi od <strong>65 godina i vi\u0161e,<\/strong> samo<strong> 7,5 % ljudi<\/strong> je postizalo preporu\u010denu koli\u010dinu tjelesne aktivnosti. Ovo zvu\u010di prili\u010dno zabrinjavaju\u0107e kada uzmete u obzir da, prema podacima Svjetske zdravstvene organizacije <strong>(WHO)<\/strong>, ljudi koji nedovoljno vje\u017ebaju imaju <strong>20 &#8211; 30 % ve\u0107i rizik od smrti<\/strong> od onih koji su aktivni. <span style=\"color: #ff6600;\">[47,52]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako vje\u017eba poma\u017ee va\u0161em zdravlju?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Smanjuje rizik od velikog broja <strong>kroni\u010dnih bolesti. <\/strong>To uklju\u010duje<strong> kardiovaskularne bolesti, dijabetes tipa 2, pretilost <\/strong>i neke vrste<strong> raka.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[52]<\/span><\/p><\/li>\n\n\n\n<li><p>Kretanje tako\u0111er pobolj\u0161ava funkciju<strong> imunolo\u0161kog sustava.<\/strong> Podr\u017eava otpornost organizma na infekcije ili upalne bolesti, koje se mogu zakomplicirati u starijoj dobi. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[21]<\/span><\/p><\/li>\n\n\n\n<li><p>Utje\u010de na <strong>cjelokupno pobolj\u0161anje stanja kardiovaskularnog sustava.<\/strong> Uklju\u010deno je u sni\u017eavanje <strong>krvnog tlaka,<\/strong> pode\u0161avanje <strong>razine lipida u krvi<\/strong> i <strong>pobolj\u0161anje cirkulacije krvi.<\/strong><\/p><\/li>\n\n\n\n<li><p>Osim toga, <strong>srce<\/strong> je op\u0107enito <strong>u\u010dinkovitije<\/strong> zahvaljuju\u0107i kretanju.<\/p><\/li>\n\n\n\n<li><p><strong>Kretanje<\/strong> poti\u010de izgradnju snage i <strong>odr\u017eavanje ili dobivanje mi\u0161i\u0107ne mase<\/strong>. To je iznimno va\u017eno u starijoj dobi jer mi\u0161i\u0107na masa <strong>prirodno opada<\/strong> s godinama.<\/p><\/li>\n\n\n\n<li><p><strong>Odr\u017eavanje snage i pokretljivosti,<\/strong> od \u010dega je oboje pod utjecajem kretanja, vrlo je va\u017eno za o\u010duvanje<strong> neovisnosti<\/strong> u starijoj dobi.<span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"> [21]<\/span><\/p><\/li>\n\n\n\n<li><p>Odr\u017eavanje<strong> kognitivnih sposobnosti<\/strong> tako\u0111er je dobrobit tjelesne aktivnosti. Vjeruje se da ima utjecaj na pam\u0107enje, planiranje i vje\u0161tine rje\u0161avanja problema. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[21]<\/span><\/p><\/li>\n\n\n\n<li><p>Tjelesna aktivnost tako\u0111er poma\u017ee u odr\u017eavanju <strong>mentalnog zdravlja<\/strong> i primjerice smanjuje rizik od <strong>depresije.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[21]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Redovita tjelovje\u017eba tako\u0111er utje\u010de na<strong> va\u0161 izgled<\/strong>. Jeste li primijetili da ljudi u starijoj dobi koji redovito vje\u017ebaju izgledaju <strong>mla\u0111e? <\/strong>Kretanje vam poma\u017ee u odr\u017eavanju <strong>zdrave tjelesne te\u017eine i ja\u010danju mi\u0161i\u0107a, <\/strong>\u010dime izgledate vitalnije i zdravije. Aktivnost tako\u0111er mo\u017ee utjecati na va\u0161u <strong>ko\u017eu. <\/strong>To je zato \u0161to redovita tjelovje\u017eba poma\u017ee va\u0161oj ko\u017ei <strong>zadr\u017eati vi\u0161e vlage,<\/strong> pa ima<strong> manje bora, podatnija <\/strong>je i<strong> izgleda mla\u0111e.<\/strong> <span style=\"color: #ff6600;\">[36]<\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1124x750.jpg\" alt=\"Dobrobiti vje\u017ebanja za va\u0161e zdravlje i mladolik izgled\" class=\"wp-image-431715\" style=\"width:843px;height:563px\" title=\"Dobrobiti vje\u017ebanja za va\u0161e zdravlje i mladolik izgled\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/71184771_2387656534685114_8034498679568072704_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Koliko vje\u017ebanja trebate da biste odr\u017eali svoje zdravlje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Svjetska zdravstvena organizacija <strong>(WHO) preporu\u010duje<\/strong> najmanje<strong> 150 &#8211; 300 minuta aerobne aktivnosti umjerenog intenziteta<\/strong> ili najmanje <strong>75 &#8211; 150 minuta aerobne aktivnosti jakog intenziteta tjedno<\/strong> za zdravu odraslu osobu. Idealno je to dodatno kombinirati s <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" data-mce-href=\"\/blog?p=434112\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\">vje\u017ebama snage<\/a>, barem dva puta tjedno.<\/p><\/li>\n\n\n\n<li><p>Osobama <strong>starijim od 65 godina <\/strong>savjetuje se izvo\u0111enje<strong> razli\u010ditih oblika tjelovje\u017ebe <\/strong>koje pospje\u0161uju <strong>ravnote\u017eu i snagu, tri ili vi\u0161e puta tjedno.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[52]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako \u017eelite pro\u010ditati vi\u0161e o prednostima vje\u017ebanja, mo\u017eete pogledati na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-vas-um-i-tijelo-mijenjaju-kada-krenete-s-vjezbanjem-i-zdravom-prehranom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako se va\u0161e tijelo i um mijenjaju kada po\u010dnete vje\u017ebati i zdravo se hraniti?<\/strong><\/a><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Osigurajte_si_visoku_kvalitetu_prehrane\"><\/span>5. Osigurajte si visoku kvalitetu prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prehrana utje\u010de na mnoge procese u tijelu, a starenje nije iznimka. Hrana kojom svakodnevno punite \u017eeludac jednostavno utje\u010de na stanje u kojem \u0107e va\u0161e tijelo biti za nekoliko godina.<\/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 is-style-default\">Kakav utjecaj ima nutritivni sastav prehrane na zdravlje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Dobre prehrambene navike povezane su s<strong> ni\u017eom pojavno\u0161\u0107u kroni\u010dnih bolesti<\/strong> (dijabetes tipa 2, rak, kardiovaskularne bolesti itd.) i<strong> du\u017eim \u017eivotnim vijekom.<\/strong><\/p><\/li>\n\n\n\n<li><p>Prehrana tako\u0111er mo\u017ee zna\u010dajno utjecati na mogu\u0107nost razvoja <strong>sarkopenije,<\/strong> \u0161to je stanje u kojem se <strong>mi\u0161i\u0107na masa postupno smanjuje, a funkcija mi\u0161i\u0107a pogor\u0161ava.<\/strong> Uz to se <strong>smanjuje kvaliteta \u017eivota,<\/strong> pove\u0107ava se <strong>rizik od ozljeda<\/strong>, pa \u010dak i <strong>smrti<\/strong>. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[37]<\/span><\/p><\/li>\n\n\n\n<li><p>Prehrana je tako\u0111er povezana s <strong>kognitivnim sposobnostima<\/strong> i u\u010destalo\u0161\u0107u <strong>Alzheimerove bolesti i drugih neurodegenerativnih bolesti.<\/strong> Hranjiva prehrana vjerojatno mo\u017ee pomo\u0107i u prevenciji ovih bolesti i pridonijeti odr\u017eavanju produktivnog i zdravog mozga. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[37]<\/span><\/p><\/li>\n\n\n\n<li><p>Dobra prehrana tako\u0111er utje\u010de na funkciju <strong>imunolo\u0161kog sustava.<\/strong> Starost je povezana s ve\u0107om <strong>osjetljivo\u0161\u0107u na zarazne ili upalne bolesti<\/strong>, ali dobra prehrana mo\u017ee pomo\u0107i u smanjenju rizika. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[37]<\/span><\/p><\/li>\n\n\n\n<li><p>Na kraju, ali ne i manje va\u017eno, pravilna prehrana poma\u017ee u brizi o <strong>zdravim kostima.<\/strong> Kada se pripremate za duboku starost, to je svakako po\u017eeljno imati na umu jer su <strong>osteoporoza<\/strong> i <strong>prijelomi<\/strong> problemi koji starijim osobama mogu znatno ote\u017eati \u017eivot.<\/p><\/li>\n<\/ul>\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.hr\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-749x1124.jpg\" alt=\"Zdrava prehrana i njezin utjecaj na zdravlje\" class=\"wp-image-431835\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/IMG_5747-1-scaled.jpg 1707w\" 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<p>Iako prehrana ima zna\u010dajne zdravstvene prednosti, to nikako ne zna\u010di da cijeli \u017eivot morate biti na dijeti. Najzdravija prehrana je ona koja tijelu osigurava <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dovoljne koli\u010dine svih nutrijenata<\/a>&nbsp;koji su mu trenutno potrebni. Takva prehrana je <strong>raznolika, kvalitetna, uravnote\u017eena i sadr\u017ei sve va\u017ene makronutrijente<\/strong> (proteine, masti, ugljikohidrate) i <strong>mikronutrijente<\/strong> (minerale, vitamine, druge bioaktivne tvari).<span style=\"color: #ff6600;\"> [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U smislu zdravog starenja <strong>isti\u010de se nekoliko nutrijenata i namirnica<\/strong> koje znanstvenici povezuju sa zna\u010dajnim negativnim ili pozitivnim u\u010dincima na starenje. Dakle, danas \u0107emo pogledati koje su hranjive tvari i namirnice u va\u0161oj prehrani va\u017ene, a koje je najbolje izbjegavati.<\/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 is-style-h3\">\u0160to bi se trebalo \u010de\u0161\u0107e pojavljivati u va\u0161oj prehrani?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"protein\">1. Proteini<\/h4>\n\n\n\n<p>Proteini igraju<strong> nezamjenjivu ulogu u zdravom starenju<\/strong>. Ne samo <strong>mi\u0161i\u0107na masa,<\/strong> ve\u0107 i bezbrojni<strong> fiziolo\u0161ki procesi<\/strong> u tijelu izgra\u0111eni su na proteinima. Naprimjer, funkcija<strong> imunolo\u0161kog sustava<\/strong>, funkcija <strong>enzima<\/strong> ili <strong>hormona<\/strong> ili <strong>transport kisika<\/strong> kroz tijelo. Koli\u010dina proteina u prehrani tako u velikoj mjeri odre\u0111uje koliko je va\u0161e tijelo funkcionalno. <span 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<p>U usporedbi s mla\u0111om populacijom, koli\u010dina proteina u <strong>prehrani tijekom starenja postaje jo\u0161 va\u017enija.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n<p>Starenje je povezano s <strong>prirodnim gubitkom mi\u0161i\u0107a i manjom proizvodnjom proteina<\/strong> u tijelu (proteosinteza). To zauzvrat mo\u017ee pospje\u0161iti razvoj gore spomenute <strong>sarkopenije,<\/strong> u kojoj <strong>mi\u0161i\u0107na masa postupno opada,<\/strong> a <strong>funkcija mi\u0161i\u0107a se pogor\u0161ava.<\/strong> Uz to ide i lo\u0161ije op\u0107e zdravstveno stanje, a time i <strong>sklonost<\/strong> raznim bolestima, kao i pote\u0161ko\u0107e oko brige o samome sebi u poodmakloj dobi.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Kako bi trebao izgledati zdrav unos proteina?<\/h5>\n\n\n<p><strong>Zdrava odrasla osoba<\/strong> koja ne vodi aktivan na\u010din \u017eivota trebala bi imati najmanje <strong>0,8 &#8211; 1 g proteina\/kg te\u017eine.<\/strong> <strong>Sporta\u0161i<\/strong> trebaju <strong>1,4 &#8211; 2 g\/kg,<\/strong> no konkretna koli\u010dina ovisi o nizu \u010dimbenika, uklju\u010duju\u0107i vrstu i obujam sportske aktivnosti. <strong>Starijim osobama<\/strong> preporu\u010duje se unos od oko <strong>1 &#8211; 1,2 g\/kg,<\/strong> ili \u010dak i vi\u0161e ako su ve\u0107 lo\u0161eg zdravlja ili imaju bolesti koje zahtijevaju unos proteina. <span style=\"color: #ff6600;\">[51]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Najbolji izvori proteina su \u017eivotinjski proizvodi kao \u0161to su <strong>meso<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>riba<\/strong><\/a>, <strong>jaja<\/strong> i <strong>mlije\u010dni proizvodi<\/strong>. Me\u0111utim, proteine mo\u017eete unijeti i iz <strong>mahunarki, \u017eitarica,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>ora\u0161astih plodova i sjemenki<\/strong><\/a>. <strong>Protein u prahu,<\/strong> bilo u obliku &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteina sirutke<\/a> ili nekog od <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini-na-biljnoj-bazi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">biljnih proteina,<\/a> &nbsp;tako\u0111er je odli\u010dan izvor proteina.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vi\u0161e detalja o funkcijama proteina, njihovim izvorima i razlikama izme\u0111u biljnih i \u017eivotinjskih proteina mo\u017eete prona\u0107i u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-njihove-funkcije-u-tijelu-preporuceni-unos-izvori-iz-hrane-i-simptomi-nedostatka\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Proteini: funkcije u tijelu, preporu\u010deni unos, izvori iz hrane i opasnosti od njihovog nedostatka.<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1124x749.jpg\" alt=\"U\u010dinak proteina na zdravlje\" class=\"wp-image-432212\" style=\"width:843px;height:562px\" title=\"U\u010dinak proteina na zdravlje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/656_8629_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"omega-3-masne-kiseline\">2. Omega-3 masne kiseline<\/h4>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Omega-3 masne kiseline<\/a> (omega-3 MK) su va\u017ena sastavnica zdravih masti i imaju mnogo <strong>zdravstvenih prednosti za tijelo<\/strong>. Naprimjer, va\u017ene su za <strong>mozak, \u017eiv\u010dani sustav<\/strong> i u\u010dinkovitu <strong>kognitivnu funkciju.<\/strong> Tako\u0111er sudjeluju u odr\u017eavanju <strong>zdrave razine kolesterola i krvnog tlaka.<\/strong> Za pozitivan u\u010dinak na<strong> kolesterol<\/strong> zaslu\u017ena je <strong>alfa-linolenska kiselina<\/strong> koja je <strong>esencijalna<\/strong> za tijelo (tijelo je ne mo\u017ee stvarati i treba je unositi prehranom). <strong>DHA i EPA,<\/strong> koje nastaju <strong>iz ALA,<\/strong> poznate su po svom djelovanju na <strong>mozak i srce.<\/strong> <span style=\"color: #ff6600;\">[45]<\/span><\/p>\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><p>Omega-3 MK vjerojatno \u0107e <strong>pridonijeti ukupnom pobolj\u0161anju kognitivnog statusa<\/strong> i <strong>usporavanju kognitivnog pada<\/strong>. Naprimjer, starijim osobama mogu pomo\u0107i u pam\u0107enju, obradi informacija ili planiranju. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[15,39]<\/span><\/p><\/li>\n\n\n\n<li><p>\u010cini se da te masne kiseline tako\u0111er pobolj\u0161avaju <strong>imunolo\u0161ku funkciju.<\/strong> Oni mogu pomo\u0107i u <strong>odr\u017eavanju imuniteta tijela koje stari<\/strong> i podlo\u017enije je raznim bolestima. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[39]<\/span><\/p><\/li>\n\n\n\n<li><p>Njihov pozitivan u\u010dinak vjerojatno ne isklju\u010duje <strong>mi\u0161i\u0107e i kosti.<\/strong> \u010cini se da mogu pospje\u0161iti otpornost <strong>ko\u0161tane mase<\/strong> i brzinu <strong>proteosinteze.<\/strong> Ovo je u\u010dinak koji mo\u017ee biti koristan kod starijih osoba u spre\u010davanju gore navedene sarkopenije. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[31,39]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Kako bi trebao izgledati optimalan unos omega-3 masnih kiselina?<\/h5>\n\n\n<p>Od ukupnog energetskog unosa, omega-3 masne kiseline trebale bi \u010diniti oko <strong>0,5 &#8211; 2 %<\/strong>, \u0161to zna\u010di <strong>1 &#8211; 4 g<\/strong> pri referentnom unosu od 2000 kcal. Od toga bi oko <strong>250 mg<\/strong> trebalo biti <strong>EPA i DHA. <\/strong>Ku\u0107ni  dijagnosti\u010dki test tako\u0111er vam mo\u017ee pomo\u0107i u otkrivanju razine omega-3 masnih kiselina u va\u0161em tijelu.<span style=\"color: #ff6600;\"> [20]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Vi\u0161e o omega-3 masnim kiselinama pro\u010ditajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/omega-3-masne-kiseline-konzumirate-li-ih-dovoljno-i-u-ispravnom-omjeru-prema-omega-6\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Omega-3 masne kiseline: Unosite li ih dovoljno i u pravom omjeru u odnosu na omega-6?<\/strong><\/a><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1124x749.jpg\" alt=\"Utjecaj omega-3 masnih kiselina na zdravlje\" class=\"wp-image-431745\" style=\"width:843px;height:562px\" title=\"Utjecaj omega-3 masnih kiselina na zdravlje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/90514464_2744531805664250_455789819306442752_n.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"antioksidansi\">3. Antioksidansi<\/h4>\n\n\n<p>Antioksidansi poma\u017eu u borbi protiv <strong>slobodnih radikala<\/strong> koji nastaju <strong>oksidativnim stresom.<\/strong> Budu\u0107i da slobodni radikali o\u0161te\u0107uju stanice, mogu <strong>pridonijeti starenju,<\/strong> uklju\u010duju\u0107i i <strong>ko\u017eu<\/strong>, koja je najve\u0107i organ u tijelu. Tako\u0111er pove\u0107ava rizik od raznih <strong>bolesti<\/strong> (rak, kardiovaskularni problemi itd.). \u0160to je tijelo starije, to je <strong>osjetljivije<\/strong> na djelovanje slobodnih radikala, pa tvari s antioksidativnim djelovanjem mogu biti od pomo\u0107i u prevenciji zdravstvenih problema, ali i u o\u010duvanju mladolikog izgleda.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Koje hranjive tvari spadaju me\u0111u antioksidanse?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Vitamin C:<\/strong><\/a> vitamin topiv u vodi koji ne samo da djeluje kao antioksidans, ve\u0107 je i dio stvaranja <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/kompleks-za-zglobove-s-kolagenom-tipa-ii-gymbeam.html\" href=\"https:\/\/gymbeam.hr\/kompleks-za-zglobove-s-kolagenom-tipa-ii-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kolagena<\/a>. Stoga ga cijeni ko\u017ea koja se postupno o\u0161te\u0107uje i trebaju joj hranjive tvari kako bi odr\u017eala svoju vitalnost. <span class=\"tadv-color\" data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[16]<\/span><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\" href=\"https:\/\/gymbeam.hr\/vitamin-e-tokoferol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Vitamin E:<\/strong><\/a> To je vitamin topiv u mastima koji, osim \u0161to djeluje kao antioksidans, poma\u017ee u odr\u017eavanju zdravog srca i pam\u0107enja, kao i drugih kognitivnih funkcija. <span class=\"tadv-color\" data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[45]<\/span><\/p><\/li>\n\n\n\n<li><p><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" href=\"https:\/\/gymbeam.hr\/selenium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Selen:<\/strong><\/a> Mineral koji podr\u017eava zdravlje va\u0161e kose, ko\u017ee, noktiju, imunolo\u0161kog i kardiovaskularnog sustava. <span class=\"tadv-color\" data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[5,45]<\/span><\/p><\/li>\n\n\n\n<li><p>Tvari kao \u0161to su <strong>katehini, flavonoidi, polifenoli<\/strong> i drugi, kojima obiluje vo\u0107e, povr\u0107e i druga biljna hrana, tako\u0111er imaju antioksidativno djelovanje. <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[41]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">U kojim se namirnicama mogu prona\u0107i antioksidansi?<\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>vitamin C<\/th><th>vitamin E<\/th><th>selen*<\/th><\/tr><\/thead><tbody><tr><td>paprika<\/td><td>ora\u0161asti plodovi i sjemenke<\/td><td><p><strong>meso<\/strong><\/p><\/td><\/tr><tr><td>kupusnja\u010de (brokula, cvjeta\u010da, korabica, itd.)<\/td><td>ulje p\u0161eni\u010dnih klica<\/td><td><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ryby (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/ribe\">riba<\/a> i morski plodovi<\/p><\/td><\/tr><tr><td>krumpiri<\/td><td>sjemenke suncokreta<\/td><td>jaja<\/td><\/tr><tr><td>bobi\u010dasto vo\u0107e<\/td><td><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"mandle (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\">bademi<\/a><\/p><\/td><td>mlije\u010dni proizvodi<\/td><\/tr><tr><td>kivi<\/td><td>suncokretovo ulje<\/td><td><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brazilski-orasi.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"para orechy (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/brazilski-orasi.html\">brazilski orasi<\/a><\/p><\/td><\/tr><tr><td>agrumi<\/td><td><p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/ljesnjaci-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"lieskov\u00e9 orechy (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/ljesnjaci-gymbeam.html\">lje\u0161njaci<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"ara\u0161idy (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\">kikiriki<\/a><\/p><\/td><td>brokula<\/td><\/tr><tr><td><\/td><td><\/td><td>proizvodi od cjelovitih \u017eitarica<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[40]&nbsp;<\/span><\/figcaption><\/figure>\n\n\n\n<p>* Me\u0111utim, koli\u010dina selena u hrani ovisi o njegovom sadr\u017eaju u tlu u kojem je biljka rasla te o njegovom sadr\u017eaju u hrani za \u017eivotinje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Prije svega treba se fokusirati na unos antioksidansa <strong>kvalitetnom prehranom.<\/strong> U tome \u0107e pomo\u0107i <strong>raznolika i \u0161arolika prehrana<\/strong> \u2013 \u0161to je va\u0161 izbor povr\u0107a, vo\u0107a i drugih namirnica <strong>raznolikiji<\/strong>, to \u0107e one sadr\u017eavati vi\u0161e antioksidansa. Tada tako\u0111er mo\u017eete uzeti dodatak prehrani kako biste jo\u0161 vi\u0161e pove\u0107ali unos antioksidansa. Ovisno o tome \u0161to trebate suplementirati, mo\u017eete naprimjer odabrati proizvode sa <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kompleks-antioksidanata-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slo\u017eenim sastavom<\/a>&nbsp;antioksidativnih tvari ili pojedina\u010dne hranjive tvari poput <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitamina C<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvercentina<\/a> ili luteina.<\/p>\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=\"43723,55519,34225,65893,67246,37927,29378,5075,28765,5585,28352,5250,36253,61402,61396,6503\" ><\/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<h4 class=\"wp-block-heading is-style-default\" id=\"probiotici\">4. Probiotici<\/h4>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/probiotici-i-probavni-enzimi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Probiotici<\/a> su <strong>korisne bakterije<\/strong> koje prirodno \u017eive u va\u0161em tijelu i ve\u0107ina ih se nalazi u <strong>probavnom traktu.<\/strong> One su dio <strong>crijevne mikrobiote<\/strong> koju osim bakterija \u010dine i drugi mikroorganizmi, poput kvasca. No, uz korisne mikroorganizme postoje i oni nepo\u017eeljni koji mogu pospje\u0161iti razvoj raznih zdravstvenih problema. Stoga, kako bi se izbjegla dominacija \u0161tetnih bakterija i drugih mikroorganizama, preporu\u010dljivo je usredoto\u010diti se na dovoljno <strong>probioti\u010dkih namirnica<\/strong> u prehrani kako bi se podr\u017eao pravilan sastav crijevne mikrobiote.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Prednosti zdrave crijevne mikrobiote<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Prije svega, oni poti\u010du <strong>rad crijeva<\/strong> i <strong>zdravlje probavnog sustava.<\/strong> Ovo je osobito va\u017eno tijekom starenja, jer se probava \u010desto pogor\u0161ava s godinama.<\/p><\/li>\n\n\n\n<li><p>Sastav crijevne mikrobiote tako\u0111er utje\u010de na funkciju <strong>imunolo\u0161kog sustava.<\/strong><\/p><\/li>\n\n\n\n<li><p>\u010cak postaje o\u010dito da ovi stanovnici va\u0161ih crijeva mogu utjecati i na va\u0161e <strong>mentalno zdravlje<\/strong>. Najvjerojatnije mogu pridonijeti<strong> boljem raspolo\u017eenju<\/strong> i sna\u017enijim<strong> kognitivnim sposobnostima.<\/strong><\/p><\/li>\n\n\n\n<li><p>Probiotici navodno poma\u017eu pove\u0107ati <strong>apsorpciju odre\u0111enih hranjivih tvari<\/strong>. Naprimjer, ve\u0107a apsorpcija <strong>kalcija<\/strong> mo\u017ee pridonijeti boljem<strong> zdravlju kostiju.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[26]<\/span><\/p><\/li>\n\n\n\n<li><p>Utjecaj crijevne mikrobiote vjerojatno \u0107e se odraziti i na va\u0161u <strong>ko\u017eu<\/strong>. Studije sugeriraju da njezin optimalni sastav mo\u017ee promicati <strong>zdravlje i vitalnost ko\u017ee<\/strong>. Osim toga, sama ko\u017ea ima svoju koloniju mikroorganizama, tzv. <strong>mikrobiotu ko\u017ee.<\/strong> \u010cini se da ova dva svijeta blisko sura\u0111uju, a pravilna njega mo\u017ee utjecati na zdravlje i starenje ko\u017ee.<span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"> [11,22]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Koja hrana sadr\u017ei probiotike?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p><strong>Fermentirani mlije\u010dni proizvodi<\/strong> poput <strong>jogurta, kefira<\/strong> ili<strong> acidofilnog mlijeka<\/strong> bogati su probioticima. <\/p><\/li>\n\n\n\n<li><p>Mogu se na\u0107i i u <strong>fermentiranom povr\u0107u<\/strong> poput kupusa ili <strong>fermentiranih krastavaca.<\/strong><\/p><\/li>\n\n\n\n<li><p>Tako\u0111er ih ima u <a aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tempehu<\/strong><\/a>, kimchiju i kombuchi.<\/p><\/li>\n\n\n\n<li><p>Kada izvori iz hrane nisu dovoljni, mo\u017eete ih dobiti i iz <a aria-label=\" (opens in a new tab)\" data-mce-href=\"https:\/\/gymbeam.hr\/probioten-gymbeam.html\" class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/probioten-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">dodataka prehrani<\/a>.<\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1124x749.jpg\" alt=\"Probiotici i zdrava crijevna mikroflora\" class=\"wp-image-431910\" style=\"width:843px;height:562px\" title=\"Probiotici i zdrava crijevna mikroflora\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1362879567-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"kalcij\">5. Kalcij<\/h4>\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kalcij<\/a> je mineral s mnogim va\u017enim funkcijama u tijelu. Mo\u017eda ga svi povezujete sa <strong>zdravim kostima i zubima,<\/strong> no kalcij je uklju\u010den i u mnoge druge procese u ljudskom tijelu, poput <strong>prijenosa \u017eiv\u010danih impulsa.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Funkcija kalcija u tijelu:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Kalcij je osnovni gra\u0111evni element<strong> kostiju<\/strong>. Stoga je potreban za odr\u017eavanje njihove <strong>\u010dvrsto\u0107e<\/strong>. Me\u0111utim, kada je koli\u010dina kalcija u tijelu nedovoljna, <strong>osteoporoza<\/strong> je rizi\u010dna i osoba ima<strong> ve\u0107i rizik od prijeloma<\/strong>. Osteoporoza je tada povezana s bolovima u zglobovima i <strong>smanjenom pokretljivo\u0161\u0107u.<\/strong> Osim toga, kod starije osobe prijelomi \u010desto <strong>sporije zacjeljuju,<\/strong> \u0161to tako\u0111er smanjuje pokretljivost.<\/p><\/li>\n\n\n\n<li><p>Tako\u0111er je va\u017ean za <strong>odr\u017eavanje funkcije mi\u0161i\u0107a.<\/strong> Nedostatak kalcija mo\u017ee dovesti do <strong>slabosti mi\u0161i\u0107a<\/strong>, \u0161to pove\u0107ava rizik od<strong> padova<\/strong> kod starijih osoba.<\/p><\/li>\n\n\n\n<li><p><strong>\u017div\u010dani sustav<\/strong> tako\u0111er ovisi o koli\u010dini kalcija u tijelu. Ovaj mineral sudjeluje u prijenosu <strong>\u017eiv\u010danih impulsa.<\/strong><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Koje namirnice sadr\u017ee kalcij i koliko biste ga trebali dnevno unositi?<\/h5>\n\n\n<p>Prosje\u010dna zdrava odrasla osoba u dobi od 19 &#8211; 50 godina treba<strong> 1000 mg kalcija dnevno. <\/strong>Potreba za odrasle osobe starije od 50 godina pove\u0107ava se na<strong> 1200 mg.<\/strong><span style=\"color: #ff6600;\"> [18]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Najbolji izvor kalcija su <strong>mlije\u010dni proizvodi.<\/strong> Naprimjer, <strong>100 g edamera<\/strong> sadr\u017ei oko <strong>730 mg kalcija<\/strong>, \u0161to je 73 % dnevnog preporu\u010denog unosa za odraslu osobu u dobi od 19 do 50 godina i 61 % preporu\u010denog unosa za osobu od 50 i vi\u0161e godina.. <span style=\"color: #ff6600;\">[40]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Mnoge biljne namirnice tako\u0111er su bogate kalcijem. <strong>Mak<\/strong> je na prvom mjestu, a slijede ga <strong>ora\u0161asti plodovi<\/strong> i <strong>kupusnja\u010de<\/strong> (brokula, cvjeta\u010da, kelj, prokulica, korabica itd.). Naprimjer, sjemenke maka sadr\u017ee do <strong>1440 mg\/100 g.<\/strong><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kvaka je, me\u0111utim, u tome \u0161to se kalcij iz <strong>biljnih izvora puno manje apsorbira od onog iz \u017eivotinjskih izvora.<\/strong> Samo oko <strong>5 %<\/strong> udjela kalcija apsorbira se iz<strong> biljnih izvora<\/strong>, dok do oko <strong>30 % udjela kalcija dobivate iz \u017eivotinjskih izvora<\/strong>. Ukratko, preporu\u010deni unos kalcija lak\u0161e je zadovoljiti putem mlije\u010dnih proizvoda. Ujedno, kalcij u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dodatka prehrani<\/a>&nbsp; tako\u0111er mo\u017ee pomo\u0107i u njegovom dovoljnom unosu. <span style=\"color: #ff6600;\">[49]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\" id=\"vitamin-d\">6. Vitamin D<\/h4>\n\n\n<p>U posljednje vrijeme sve vi\u0161e slu\u0161amo o <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vitaminu D<\/a>.Znanstvenici postupno otkrivaju da je uklju\u010den u veliki broj fiziolo\u0161kih procesa i da se njegov nedostatak mo\u017ee o\u010ditovati u nizu zdravstvenih problema. To mo\u017ee uklju\u010divati probleme s imunolo\u0161kom funkcijom, kognitivni pad ili, naprimjer, osteoporozu.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Istra\u017eiva\u010di su otkrili da do <strong>40 % Europljana ima nedovoljne zalihe vitamina D.<\/strong> Glavni izvor vitamina D je <strong>sun\u010deva svjetlost<\/strong>, koje na ovim geografskim \u0161irinama nema dovoljno tijekom cijele godine. Istodobno, nema dovoljno izvora hrane koji bi pokrili potrebe za vitaminom D. Stoga je prili\u010dno te\u0161ko dobiti dovoljno ovog vitamina iz prehrane. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, kako godine prolaze, to postaje sve ve\u0107i izazov, iz nekoliko razloga. Probavni trakt je manje u\u010dinkovit u starijoj dobi, pa mo\u017ee do\u0107i do <strong>manje apsorpcije<\/strong> vitamina iz va\u0161e prehrane. U isto vrijeme, sposobnost tijela da stvara vitamin D <strong>prirodno je ni\u017ea.<\/strong> Za starije osobe prakti\u010dki je nemogu\u0107e dobiti dovoljno ove hranjive tvari iz prirodnih izvora. Stoga ga je preporu\u010dljivo suplementirati kako bi se iskoristili njegovi pozitivni u\u010dinci.<span style=\"color: #ff6600;\"> [35]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Koje su dobrobiti vitamina D?<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Vitamin D doprinosi zdravlju <strong>kostiju<\/strong>. Poma\u017ee u procesu<strong> apsorpcije kalcija<\/strong> te tako ima ulogu u prevenciji osteoporoze i prijeloma.<\/p><\/li>\n\n\n\n<li><p>Tako\u0111er je va\u017ean za pravilan rad <strong>mi\u0161i\u0107a. <\/strong>Vjerojatno \u0107e pomo\u0107i u promicanju <strong>mi\u0161i\u0107ne snage <\/strong>kao i <strong>mi\u0161i\u0107nog rasta.<\/strong><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"> [10]<\/span><\/p><\/li>\n\n\n\n<li><p>Ovaj vitamin tako\u0111er je uklju\u010den u <strong>imunolo\u0161ke procese<\/strong>. Time mo\u017ee pridonijeti <strong>obrambenom mehanizmu organizma.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[50]<\/span><\/p><\/li>\n\n\n\n<li><p>Zdrave razine vitamina D \u010dak su istra\u017eivanja povezivale s manjim rizikom od <strong>odre\u0111enih vrsta raka<\/strong> i <strong>bolesti srca.<\/strong><span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\"> [55]<\/span><\/p><\/li>\n\n\n\n<li><p>Starija populacija ne\u0107e jedina cijeniti ovaj nutrijent zbog njegovog mogu\u0107eg utjecaja na <strong>odr\u017eavanje kognitivnih sposobnosti.<\/strong> <span data-mce-style=\"color: #ff6600;\" style=\"color: #ff6600\">[50]<\/span><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Koje namirnice sadr\u017ee vitamin D i koliko biste ga dnevno trebali konzumirati?<\/h5>\n\n\n<p>Kao \u0161to smo ve\u0107 spomenuli, glavni izvor vitamina D je sun\u010deva svjetlost. Od izvora iz hrane izvrsna je <strong>masna riba iz oceana, \u017eumanjak i iznutrice. <\/strong>Osim toga, mo\u017ee se na\u0107i u <strong>gljivama<\/strong> u kojima nastaje djelovanjem sun\u010deve svjetlosti. Me\u0111utim, budu\u0107i da je tako te\u0161ko dobiti dovoljne koli\u010dine ovog vitamina iz hrane, tako\u0111er bi moglo biti korisno uzimati ga u obliku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dodatka prehrani. <\/a><span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste saznali vi\u0161e o u\u010dincima, izvorima i manifestacijama nedostatka vitamina D, pogledajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vitamin-d-i-sve-sto-vam-je-potrebno-znati-o-njemuu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Vitamin D: za\u0161to je tako va\u017ean, \u0161to uzrokuje njegov nedostatak i kako ga nadoknaditi?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">\u0160to bi trebalo ograni\u010diti u prehrani?<\/h3>\n\n\n\n<h4 class=\"wp-block-heading is-style-default\">1. Visoko prera\u0111ena hrana<\/h4>\n\n\n\n<p>Visoko prera\u0111ena hrana op\u0107enito uklju\u010duje sve one koje su bogate dodacima kao \u0161to su <strong>konzervansi, boje i drugi aditivi.<\/strong> Tako\u0111er sadr\u017ee mnogo<strong> rafiniranih ugljikohidrata i jednostavnih \u0161e\u0107era<\/strong> ili <strong>nezdravih masti.<\/strong> To uklju\u010duje razne<strong> slastice<\/strong> (\u010dokolade, torte i sl.), <strong>slane grickalice, fina peciva<\/strong> (kroasane, krafne i sl.), <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zasla\u0111ene napitke<\/strong><\/a>, <strong>fast food<\/strong> i jo\u0161 toga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumiranje previ\u0161e ove hrane op\u0107enito je povezano s <strong>ve\u0107im rizikom od zdravstvenih problema.<\/strong> Kombinirani u\u010dinak previ\u0161e kalorija, nezdravih masno\u0107a, prekomjernog unosa \u0161e\u0107era i soli i drugih tvari mo\u017ee <strong>dugoro\u010dno dovesti do lo\u0161ijeg zdravlja.<\/strong> Prema jednoj studiji, jedenje visoko prera\u0111ene hrane povezano je s<strong> do 50 % pove\u0107anjem rizika od slabosti<\/strong> kod starijih ljudi. Ovo je stanje u kojem je osoba op\u0107enito <strong>slaba, slabo pokretna i sklona zdravstvenim problemima.<\/strong> Prehrana bogata ovim namirnicama tako\u0111er \u0107e vjerojatno utjecati na zdravlje ko\u017ee. Naprimjer, znanstvenici su povezali prehranu bogatu <strong>jednostavnim \u0161e\u0107erima i rafiniranim ugljikohidratima<\/strong> s pojavom <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-akni-manje-stresa-zdrava-tezina-i-dobra-higijena-mogu-pomoci\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">akni<\/a>. <span style=\"color: #ff6600\">[6,7,44]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, mnogi ljudi, u nastojanju da u\u0161tede novac, \u010desto imaju prehranu bogatu ovim namirnicama. Oni su i <strong>jeftiniji i ukusniji.<\/strong> Me\u0111utim, te namirnice vjerojatno <strong>poti\u010du upalne procese<\/strong> u tijelu, dok u isto vrijeme<strong> zauzimaju mjesto u va\u0161oj prehrani za hranjiviju hranu<\/strong> koja bi mogla biti korisna tijelu. Stoga je optimalno ograni\u010diti ovu nutritivno siroma\u0161nu i energetski bogatu hranu \u0161to je vi\u0161e mogu\u0107e i usredoto\u010diti se na hranu ve\u0107e nutritivne vrijednosti. <span style=\"color: #ff6600\">[37]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/12-savjeta-za-povoljnu-kupnju-i-pripremu-jela\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 savjeta kako u\u0161tedjeti na hrani i jesti jeftino i kvalitetno<\/strong><\/a> pokazat \u0107e vam kako se zdravo hraniti \u010dak i uz manji bud\u017eet.<\/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=\"703\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-1124x703.jpg\" alt=\"Utjecaj visoko prera\u0111ene hrane na zdravlje i izgled\" class=\"wp-image-431850\" style=\"width:843px;height:527px\" title=\"Utjecaj visoko prera\u0111ene hrane na zdravlje i izgled\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/iStock-1045043934-1.jpg 1296w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading is-style-default\">2. Sol<\/h4>\n\n\n\n<p>Za vas sigurno nije novost da je <strong>prekomjerni unos soli<\/strong> \u0161tetan za va\u0161e zdravlje. <strong>Natrij,<\/strong> koji je jedan od dva minerala koji \u010dine sol, ovdje ima ulogu glavnog \u0161teto\u010dine. Iako je natrij u odre\u0111enim koli\u010dinama <strong>neophodan za dobro zdravlje,<\/strong> ako se koristi vi\u0161e od preporu\u010denih koli\u010dina tijekom duljeg vremenskog razdoblja, mo\u017ee dovesti do <strong>pove\u0107anja krvnog tlaka.<\/strong> Tako\u0111er mo\u017ee stvarati probleme tijelu prekomjernim zadr\u017eavanjem vode. <span style=\"color: #ff6600\">[48,53]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading is-style-default\">Koje namirnice sadr\u017ee najve\u0107i udio soli?<\/h5>\n\n\n\n<p>Nema ni\u0161ta lak\u0161e od prekora\u010denja preporu\u010denog unosa soli. Zapravo, mo\u017eete ju prona\u0107i u <strong>svemu, od peciva, narezaka, slatki\u0161a do ku\u0107ne soljenke<\/strong> koju mnogi koriste vi\u0161e nego \u0161to je zdravo. Stoga je ograni\u010davanje soli pri kuhanju i za\u010dinjavanju hrane definitivno va\u017ean korak u smanjenju koli\u010dine soli u va\u0161oj prehrani. Ipak, \u010duvajte se nekih varljivih namirnica koje u sebi kriju iznena\u0111uju\u0107e velike koli\u010dine soli. Koje su to namirnice?<\/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>prera\u0111ena hrana<\/li>\n\n\n\n<li>\u0161unke, kobasice, salame i ostali naresci<\/li>\n\n\n\n<li>sirevi sa plijesni, feta, sir u trakicama, itd.<\/li>\n\n\n\n<li>\u017eitarice za doru\u010dak<\/li>\n\n\n\n<li>peciva, posebno varijante dodatno posute kristalima soli<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koje bi vas jo\u0161 namirnice mogle iznenaditi svojom nutritivnom vrijedno\u0161\u0107u, otvorite na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-namirnica-koje-samo-izgledaju-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 namirnica koje samo naizgled izgledaju zdrave.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"6_Nemojte_preskociti_unos_tekucine\"><\/span>6. Nemojte presko\u010diti unos teku\u0107ine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite o\u010duvati svoje zdravlje, ne smijete zanemariti pravilnu rutinu pijenja. Me\u0111utim, to je \u010desto dio na\u010dina \u017eivota koji se obi\u010dno <strong>zanemaruje.<\/strong> Ovo jo\u0161 vi\u0161e vrijedi za stariju populaciju, budu\u0107i da stariji ljudi prirodno imaju <strong>manji osje\u0107aj \u017ee\u0111i.<\/strong> Tako\u0111er nije iznimka da uzimaju <strong>diuretike,<\/strong> tj. lijekove koji pove\u0107avaju mokrenje. \u0160tovi\u0161e, hidratacija tijela opada s godinama. Dok se tijelo zdrave odrasle osobe sastoji od 70 % vode, kod starijih je to samo 50 %. <span style=\"color: #ff6600\">[2,25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, nizak unos teku\u0107ine mo\u017ee dovesti do <strong>dehidracije<\/strong>. To je povezano sa simptomima kao \u0161to su <strong>umor, glavobolja, zatvor<\/strong> ili \u010dak<strong> zbunjenost i vrtoglavica.<\/strong> Te\u0161ka dehidracija mo\u017ee dovesti do <strong>hospitalizacije<\/strong>. S druge strane, kada ima puno teku\u0107ine, to ima samo pozitivne u\u010dinke na tijelo.<\/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 is-style-default\">Koje su dobrobiti dovoljnog unosa teku\u0107ine?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010cini se da pridr\u017eavanje re\u017eima pijenja poma\u017ee u <strong>radu mozga,<\/strong> primjerice, kvaliteti <strong>pam\u0107enja<\/strong> ili <strong>koncentraciji.<\/strong><\/li>\n\n\n\n<li>Nije iznena\u0111uju\u0107e da unos teku\u0107ine <strong>poti\u010de dobru probavu.<\/strong> A to \u010dini ograni\u010davanjem <strong>nadutosti, zatvora<\/strong> ili neugodnog <strong>gastrointestinalnog refluksa<\/strong> (poznatog i kao \u017egaravica).<\/li>\n\n\n\n<li>Tako\u0111er poma\u017ee smanjiti rizik od <strong>bubre\u017enih kamenaca<\/strong> ili<strong> infekcija mokra\u0107nog sustava.<\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/li>\n\n\n\n<li>Dovoljan unos teku\u0107ine ide ruku pod ruku s <strong>dobro hidratiziranom ko\u017eom<\/strong>. Tada izgleda <strong>svje\u017eije i zdravije<\/strong>. <span style=\"color: #ff6600\">[34]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg\" alt=\"Unos teku\u0107ine i usporavanje starenja\" class=\"wp-image-431775\" style=\"width:843px;height:562px\" title=\"Unos teku\u0107ine i usporavanje starenja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/242523420_4311375172286442_1188635436753153800_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Koji je optimalni dnevni unos teku\u0107ine?<\/h3>\n\n\n\n<p>Prema Svjetskoj zdravstvenoj organizaciji <strong>(WHO),<\/strong> odrasla \u017eena sa sjedila\u010dkim na\u010dinom \u017eivota trebala bi dnevno unositi najmanje <strong>2200 ml teku\u0107ine,<\/strong> dok bi mu\u0161karac trebao unositi <strong>2900 ml<\/strong>. Konkretnija preporuka je da treba dnevno unositi <strong>30 &#8211; 45 ml teku\u0107ine\/kg te\u017eine.<\/strong> Me\u0111utim, to je ukupni unos teku\u0107ine i to uklju\u010duje unos iz hrane i metaboli\u010dke vode koja se stvara u tijelu. Kona\u010dna brojka je tako otprilike 20 % manja. Potrebe za teku\u0107inom ovise o tjelesnoj aktivnosti, klimatskim uvjetima i dobi.<span style=\"color: #ff6600\"> [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osobama starije \u017eivotne dobi ESPEN (Europsko dru\u0161tvo za parenteralnu i enteralnu prehranu) preporu\u010da da \u017eene starije od 65 godina piju najmanje 1,6 litara dnevno, a mu\u0161karci najmanje 2 litre dnevno.<span 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>Va\u0161 glavni izvor teku\u0107ine trebala bi biti<strong> obi\u010dna voda<\/strong>, po mogu\u0107nosti <strong>malo gazirana mineralna voda<\/strong> i&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cajevi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010daj<\/a>. Napitke mo\u017eete u\u010diniti ugodnijima za pijenje, primjerice s <strong>limunom<\/strong> ili dodatkom drugog <strong>vo\u0107a ili za\u010dinskog bilja.<\/strong> To \u0107e pobolj\u0161ati okus i privla\u010dnost pi\u0107a i mo\u017ee olak\u0161ati osobi koja je manje \u017eedna da unese dovoljno teku\u0107ine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e o hidrataciji mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_Brinite_o_svom_tenu_i_kozi\"><\/span>7. Brinite o svom tenu i ko\u017ei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Briga o ko\u017ei i tenu ide ruku pod ruku sa zdravim starenjem jer su upravo na ovom najve\u0107em organu tijela znakovi starenja vidljivi na prvi pogled. Kako ko\u017ea stari, ona prirodno <strong>gubi vodu<\/strong> i postaje <strong>tanja<\/strong> i <strong>manje podatna.<\/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\"><strong>Kako njegovati svoju ko\u017eu i ten?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Va\u017eno je za\u0161tititi ko\u017eu od sun\u010devih zraka nano\u0161enjem <strong>kreme za sun\u010danje i odje\u0107om.<\/strong><\/li>\n\n\n\n<li><strong>Pranje lica<\/strong> trebalo bi biti normalan dio va\u0161e dnevne rutine kako biste uklonili sve ne\u010disto\u0107e koje su se natalo\u017eile u va\u0161im porama. <span style=\"color: #ff6600\">[54]<\/span><\/li>\n\n\n\n<li>Zato se preporu\u010duje kori\u0161tenje <strong>prikladne kozmetike za ko\u017eu<\/strong>. Ko\u017ei koja stari treba nadoknaditi vlagu, za \u0161to su prikladne kreme koje idealno sadr\u017ee<strong> vitamin A, antioksidanse<\/strong> ili <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/hyaluronic-acid-forte-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">hijaluronsku kiselinu<\/a>. <span style=\"color: #ff6600\">[54]<\/span><\/li>\n\n\n\n<li>Svi faktori koje smo do sada spomenuli tako\u0111er su povezani sa zdravom ko\u017eom i tenom. Trebate dovoljno spavati, ograni\u010diti stres, vje\u017ebati, ne pu\u0161iti i zdravo se hraniti. <span style=\"color: #ff6600\">[38]<\/span><\/li>\n\n\n\n<li>Ne zaboravite na svoju ko\u017eu ni ljeti, jer tada joj je potrebna najve\u0107a njega. Saznajte koje hranjive tvari \u0107e vam pomo\u0107i u za\u0161titi va\u0161e ko\u017ee u na\u0161em \u010dlanku <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/najbolje-namirnice-i-hranjive-tvari-za-preplanuli-ten-i-mladenacku-kozu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Najbolja hrana i hranjive tvari za bron\u010danu preplanulost i mladena\u010dki izgled ko\u017ee.<\/strong><\/a><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-1124x749.jpg\" alt=\"Kako do zdrave i mladena\u010dke ko\u017ee\" class=\"wp-image-431730\" style=\"width:843px;height:562px\" title=\"Kako do zdrave i mladena\u010dke ko\u017ee\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/liStock-1334657028-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Iskoristite_snagu_dodataka_protiv_starenja\"><\/span>Iskoristite snagu dodataka protiv starenja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znanost se jako bavi utjecajem <strong>prirodnih tvari na starenje<\/strong>, a osim gore navedenih nutrijenata postoje i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/protiv-starenja\/gymbeam\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drugi<\/a>&nbsp;koji pokazuju obe\u0107avaju\u0107e u\u010dinke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul id=\"suplementi-protiv-starenja-2\" class=\"wp-block-list\">\n<li><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/koenzim-q10-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Koenzim Q10<\/strong><\/a> je tvar koja se prirodno nalazi u va\u0161im stanicama. U <strong>mitohondrijima,<\/strong> koji su sredi\u0161te tjelesnih energetskih procesa, poma\u017ee u <strong>proizvodnji energije<\/strong>. Tako\u0111er je dio <strong>antioksidativnih sustava<\/strong> i tako poma\u017ee u borbi protiv <strong>slobodnih radikala<\/strong>.<strong> <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kvercetin<\/strong><\/a> spada u <strong>antioksidanse<\/strong> te se nalazi u namirnicama poput <strong>povr\u0107a i vo\u0107a.<\/strong> Prema trenutnim nalazima, \u010dini se da bi mogao igrati ulogu u smanjenju rizika od<strong> neurodegenerativnih bolesti<\/strong> ili djelovati kao <strong>protuupalno sredstvo<\/strong>.<strong> <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Resveratrol<\/strong><\/a> je poznat mnogima kao <strong>antioksidans<\/strong> koji se nalazi u<strong>vinu.<\/strong> Zbog svog utjecaja na smanjenje u\u010dinaka oksidativnog stresa, ima veliki potencijal u za\u0161titi od brojnih zdravstvenih komplikacija. <span class=\"tadv-color\" style=\"color: #ff6600\">[43]<\/span><\/li>\n\n\n\n<li><a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/anti-aging-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kompleksni proizvodi protiv starenja<\/strong><\/a> kombiniraju u\u010dinke nekoliko tvari. Oni uklju\u010duju <strong>alfa-lipoi\u010dnu kiselinu, nikotinamid ribozid klorid, koenzim Q10<\/strong> i druge. Ovi proizvodi podr\u017eavaju obranu tijela od <strong>oksidativnog stresa<\/strong>, a u <strong>mitohondrijima<\/strong> pridonose i proizvodnji energije neophodne za \u017eivot.<\/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-default\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako biste vjerojatno svi \u017eeljeli, na\u017ealost ne mo\u017eete zaustaviti ili poni\u0161titi starenje. Me\u0111utim, mogu\u0107e je poduzeti korake koji \u0107e<strong> podr\u017eati va\u0161e zdravlje kako starite i pomo\u0107i vam da izgledate mla\u0111e.<\/strong> Naprimjer, nikad nije kasno da po\u010dnete mijenjati svoje <strong>prehrambene navike ili navike vje\u017ebanja.<\/strong> <strong>Ciljano upravljanje stresom, opra\u0161tanje od cigareta ili briga o kvaliteti sna<\/strong> tako\u0111er imaju velike prednosti. Na vama je kada i u kojoj mjeri \u0107ete se upustiti u te promjene i utrti put udobnijem starenju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste na\u0161 \u010dlanak smatrali zanimljivim i oboga\u0107uju\u0107im za va\u0161e znanje, nemojte ga dr\u017eati za sebe, podijelite ga sa svojim prijateljima i kontaktima.<\/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.hr\/vitamini\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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.hr\/protiv-starenja\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAnti-Ageing\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>\u017delite li zaustaviti vrijeme i zauvijek ostati mladi? Na\u017ealost, ne mo\u017eemo vam re\u0107i kako do takvog \u010duda, ali barem vam mo\u017eemo otkriti nekoliko savjeta o tome \u0161to mo\u017eete u\u010diniti kako biste i u starijoj dobi izgledali vitalno i osje\u0107ali se dobro.<\/p>\n","protected":false},"author":156,"featured_media":433070,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":22,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6500,7352,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-474881","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-prehrana-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Anti-ageing i zdravo starenje: Kako se brinuti za svoje tijelo i o\u010duvati zdravlje i mladena\u010dki izgled? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se boriti protiv starenja i zadr\u017eati mladost? Sprije\u010dite bore i odr\u017eavajte zdravu ko\u017eu i ten tako \u0161to \u0107ete se dobro naspavati, zdravo se hraniti i vje\u017ebati.\" \/>\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\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Anti-ageing i zdravo starenje: Kako se brinuti za svoje tijelo i o\u010duvati zdravlje i mladena\u010dki izgled? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako se boriti protiv starenja i zadr\u017eati mladost? Sprije\u010dite bore i odr\u017eavajte zdravu ko\u017eu i ten tako \u0161to \u0107ete se dobro naspavati, zdravo se hraniti i vje\u017ebati.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-29T14:16:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-26T09:45:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-Cviky-na-zadek-myty-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"32 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Anti-ageing i zdravo starenje: Kako se brinuti za svoje tijelo i o\u010duvati zdravlje i mladena\u010dki izgled?\",\"datePublished\":\"2023-05-29T14:16:41+00:00\",\"dateModified\":\"2025-09-26T09:45:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\"},\"wordCount\":6386,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-Cviky-na-zadek-myty-FB-.png\",\"keywords\":[\"dodaci prehrani\",\"prehrana\",\"zdrav na\u010din \u017eivota\",\"zdravlje\"],\"articleSection\":[\"Prehrana i zdrav na\u010din \u017eivota\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\",\"url\":\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/\",\"name\":\"Anti-ageing i zdravo starenje: Kako se brinuti za svoje tijelo i o\u010duvati zdravlje i mladena\u010dki izgled? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hr\/blog\/anti-ageing-i-zdravo-starenje-kako-se-brinuti-za-svoje-tijelo-i-ocuvati-zdravlje-i-mladenacki-izgled\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/04\/Copy-of-Cviky-na-zadek-myty-FB-.png\",\"datePublished\":\"2023-05-29T14:16:41+00:00\",\"dateModified\":\"2025-09-26T09:45:23+00:00\",\"description\":\"Kako se boriti protiv starenja i zadr\u017eati mladost? 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