{"id":482154,"date":"2023-07-14T11:50:16","date_gmt":"2023-07-14T09:50:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=482154"},"modified":"2023-07-14T11:50:18","modified_gmt":"2023-07-14T09:50:18","slug":"delo-v-izmenah-kako-se-pravilno-prehranjevati-in-ne-pridobivati-na-tezi-med-delom-v-nocnih-izmenah","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/delo-v-izmenah-kako-se-pravilno-prehranjevati-in-ne-pridobivati-na-tezi-med-delom-v-nocnih-izmenah\/","title":{"rendered":"Delo v izmenah: Kako se pravilno prehranjevati in ne pridobivati na te\u017ei med delom v no\u010dnih izmenah"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/delo-v-izmenah-kako-se-pravilno-prehranjevati-in-ne-pridobivati-na-tezi-med-delom-v-nocnih-izmenah\/#Zakaj_je_tako_pomembno_da_imate_nadzor_nad_svojo_prehrano_ko_delate_v_izmenah\" title=\"Zakaj je tako pomembno, da imate nadzor nad svojo prehrano, ko delate v izmenah?\">Zakaj je tako pomembno, da imate nadzor nad svojo prehrano, ko delate v izmenah?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/delo-v-izmenah-kako-se-pravilno-prehranjevati-in-ne-pridobivati-na-tezi-med-delom-v-nocnih-izmenah\/#Kaj_so_cirkadiani_ritmi_in_kako_nanje_vplivajo_nocne_spremembe\" title=\"Kaj so cirkadiani ritmi in kako nanje vplivajo no\u010dne spremembe?\">Kaj so cirkadiani ritmi in kako nanje vplivajo no\u010dne spremembe?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/delo-v-izmenah-kako-se-pravilno-prehranjevati-in-ne-pridobivati-na-tezi-med-delom-v-nocnih-izmenah\/#Kako_se_zdravo_prehranjevati_med_delom_v_nocnih_izmenah\" title=\"Kako se zdravo prehranjevati med delom v no\u010dnih izmenah?\">Kako se zdravo prehranjevati med delom v no\u010dnih izmenah?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/delo-v-izmenah-kako-se-pravilno-prehranjevati-in-ne-pridobivati-na-tezi-med-delom-v-nocnih-izmenah\/#Kako_je_lahko_videti_dan_z_nocno_izmeno\" title=\"Kako je lahko videti dan z no\u010dno izmeno?\">Kako je lahko videti dan z no\u010dno izmeno?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/delo-v-izmenah-kako-se-pravilno-prehranjevati-in-ne-pridobivati-na-tezi-med-delom-v-nocnih-izmenah\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Morda tudi vi delate v izmenah in ste na lastni ko\u017ei izkusili, da je ob tak\u0161nem urniku pogosto te\u017eko ohraniti normalno \u017eivljenje. \u010ce k temu dodamo \u0161e prizadevanja za pravilno prehrano in zdravo \u017eivljenje, je to v\u010dasih na meji nad\u010dlove\u0161kega. Vizija zdravega na\u010dina \u017eivljenja se s\u010dasoma pogosto razblini. Da ne omenjamo dejstva, da se tak\u0161en na\u010din \u017eivljenja obi\u010dajno odra\u017ea tudi v postopnem pridobivanju telesne te\u017ee. Kljub temu ni nemogo\u010de, da bi svoje prehranjevalne navade spravili pod nadzor tudi med no\u010dnim delom. Ko vam bo to uspelo, vam bosta va\u0161e telo in zdravje hvale\u017ena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_je_tako_pomembno_da_imate_nadzor_nad_svojo_prehrano_ko_delate_v_izmenah\"><\/span>Zakaj je tako pomembno, da imate nadzor nad svojo prehrano, ko delate v izmenah?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tisti, ki delate v izmenah, veste, da tak\u0161nega delovnega urnika ni lahko uskladiti z zdravo prehrano. Delo, v katerem se menjavajo jutranje in popoldanske izmene, s prehranskega vidika ni problemati\u010dno. Vendar pa imamo v mislih delo, ki vklju\u010duje <strong>no\u010dne izmene<\/strong> (ali samo no\u010dno delo). Prav to delovno obremenitev bomo obravnavali v dana\u0161njem \u010dlanku, saj s seboj prina\u0161a najve\u010dje prehranske preglavice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pravzaprav je za redno no\u010dno delo zna\u010dilno veliko nev\u0161e\u010dnosti in ve\u010dino \u010dasa je precej\u0161en izziv za zdrav \u017eivljenjski slog. Je preve\u010d <strong>spremenljivo in neredno<\/strong>, naravni bioritmi va\u0161ega telesa pa so moteni. Narava je to uredila tako, da smo evolucijsko naravnani tako, da pono\u010di spimo, <strong>podnevi pa smo budni<\/strong>. Kadar je ta potreba dalj \u010dasa motena, telo svoje nezadovoljstvo izra\u017ea ne le z <strong>utrujenostjo<\/strong> in <strong>pomanjkanjem energije<\/strong>, temve\u010d tudi s kompleksnimi <strong>zdravstvenimi te\u017eavami<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To res ni le banalnost, saj je to razvidno iz \u0161tevilnih \u0161tudij, ki govorijo o <strong>ve\u010djem tveganju za razli\u010dne bolezni pri ljudeh, ki delajo v no\u010dnih izmenah<\/strong>. Pokazale so ve\u010djo verjetnost za te\u017eave s <strong>spanjem<\/strong> ali <strong>prebavo<\/strong>, <strong>du\u0161evne bolezni<\/strong>, te\u017eave s <strong>srcem in o\u017eiljem<\/strong>, <strong>raka<\/strong> ali celo bolezni <strong>\u017eenskega reproduktivnega sistema<\/strong>.<span style=\"color: #ff6600\"> [2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1124x750.jpg\" alt=\"prehrana med delom v no\u010dnih izmenah\" class=\"wp-image-478852\" width=\"843\" height=\"563\" title=\"prehrana med delom v no\u010dnih izmenah\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215082022-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_so_cirkadiani_ritmi_in_kako_nanje_vplivajo_nocne_spremembe\"><\/span>Kaj so cirkadiani ritmi in kako nanje vplivajo no\u010dne spremembe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bioritmi so procesi v telesu, ki se redno cikli\u010dno spreminjajo in so pogosto prilagojeni okoljskim dejavnikom. Gre torej za neke vrste <strong>biolo\u0161ko uro<\/strong>, ki deluje tudi v skladu z zunanjimi dogodki. Najbolj znani so tako imenovani <strong>cirkadiani ritmi<\/strong>, ki se <strong>ponavljajo vsak dan<\/strong> in na katere vpliva <strong>menjavanje dneva in no\u010di<\/strong>. Z evolucijskega vidika smo torej <strong>naravnani tako, da je za nas zdravo, da pono\u010di spimo<\/strong>, \u010dez dan pa smo budni. To se ka\u017ee tudi v fiziolo\u0161kih procesih va\u0161ega telesa. Glede na menjavanje dneva in no\u010di na primer nihajo ravni nekaterih hormonov, spreminja se telesna temperatura ali delovanje prebavnega trakta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri delu v no\u010dni izmeni pa se naravni cirkadiani ritmi poru\u0161ijo, kar lahko pove\u010da tveganje za zgoraj omenjene zdravstvene te\u017eave. Zato je \u0161e toliko bolj pomembno ohranjati zdrav \u017eivljenjski slog v obliki uravnote\u017eene prehrane, telesne dejavnosti in <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\">po\u010ditka<\/a>. \u010ceprav je to pri no\u010dnih izmenah zapleteno in zahtevno, je to dejavnik, na katerega lahko vplivate in s katerim lahko ubla\u017eite negativne u\u010dinke no\u010dnih izmen na svoje telo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,31256,44248,46912,53755,77737\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_zdravo_prehranjevati_med_delom_v_nocnih_izmenah\"><\/span>Kako se zdravo prehranjevati med delom v no\u010dnih izmenah?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi se pravilno prehranjevali in jo lahko uskladili z no\u010dnimi izmenami, je treba upo\u0161tevati nekaj pomembnih dejavnikov. Kateri so to?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vzdr\u017eevanje rednosti dnevnih obrokov<\/h3>\n\n\n\n<p>Zdrava prehrana je pogosto odvisna od njenega <strong>rednega u\u017eivanja<\/strong>. Uspeh je torej lahko odvisen od tega, ali vam uspe ve\u010dkrat zau\u017eiti <strong>podobno \u0161tevilo obrokov ob pribli\u017eno istem \u010dasu v dnevu<\/strong>. Brez tega je precej te\u017eko prepre\u010diti lakoto in \u017eeljo po sladkem ali nadzorovati skupni dnevni vnos kalorij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Katere napake pri rdnem prehranjevanju morda po\u010dnete?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prepogosto prehranjevanje<\/strong>. No\u010dne spremembe obi\u010dajno spremlja <strong>ve\u010dja lakota<\/strong> ali <strong>\u017eelja po sladkarijah<\/strong>. To je deloma posledica motenega vzorca spanja. Ta namre\u010d <strong>spremeni raven hormonov<\/strong>, ki v na\u0161ih mo\u017eganih sporo\u010dajo lakoto (grelin) in sitost (leptin). Tako lahko pride do prekomernega vnosa kalorij. Ljudje utrujenost pogosto pre\u017eenejo tudi s hrano, zlasti s hrano, ki vsebuje sladkor, saj jim zagotavlja takoj\u0161en dvig energije. <span style=\"color: #ff6600\">[3]<\/span><\/li>\n\n\n\n<li>Nasprotna te\u017eava je, \u010de po <strong>nepotrebnem izpu\u0161\u010date obroke pono\u010di<\/strong>. Ne glede na to, ali gre za prepri\u010danje, da je tako prav, ali za pomanjkanje \u010dasa, to ni v redu. Na\u010drtno odrekanje dnevnim obrokom obi\u010dajno ni dobra ideja. To vas lahko prej ali slej dohiti v obliki <strong>hude lakote<\/strong> ali <strong>\u017eelje po sladkem<\/strong>. V tak\u0161nih primerih obi\u010dajno pojeste vse, kar vam pride pod roke. Poleg tega je nezadosten vnos kalorij odli\u010den recept za utrujenost, ki si je med no\u010dno izmeno verjetno ne \u017eelite \u0161e pove\u010dati. Ko delate pono\u010di, potrebujete hrano.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako se tega pravilno lotiti?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Najti morate <strong>kompromis<\/strong> med preve\u010d in premalo hrane.<\/li>\n\n\n\n<li>Pomembno je, da obroke na\u010drtujete tako, da sovpadajo z <strong>odmori<\/strong>, ki so vam na delovnem mestu dovoljeni.<\/li>\n\n\n\n<li>Dolo\u010dite <strong>\u0161tevilo obrokov<\/strong>, ki jih boste imeli na delovnem mestu, in njihov <strong>pribli\u017een \u010das<\/strong>.<\/li>\n\n\n\n<li>Poskusite se tega na\u010drta dr\u017eati ve\u010dkrat, da se va\u0161e telo nanj <strong>privadi<\/strong>.<\/li>\n\n\n\n<li>Dan, ki vklju\u010duje no\u010dno izmeno, bi moral obi\u010dajno <strong>vklju\u010devati tri glavne obroke na dan<\/strong>. Te zau\u017eijte <strong>pred za\u010detkom izmene<\/strong> (npr. zve\u010der ob 21. uri), ob <strong>koncu izmene<\/strong> (pribli\u017eno od 5.30 do 6. ure) in <strong>po tem, ko se zbudite<\/strong> (pribli\u017eno od 15.00 do 16.00).<\/li>\n\n\n\n<li>Glavne obroke dopolnite z <strong>2 do 3 prigrizki<\/strong>. Dva od njih pojejte med no\u010dno izmeno, tretjega pa lahko pojeste zve\u010der, npr. okoli 19. ure (odvisno od va\u0161e lakote).<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1.jpg\" alt=\"rednost v prehrani\" class=\"wp-image-478871\" width=\"843\" height=\"562\" title=\"rednost v prehrani\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Priprava in na\u010drtovanje obrokov<\/h3>\n\n\n\n<p>\u010ce prehrano prepu\u0161\u010date <strong>usodi in naklju\u010dju<\/strong>, je v delovnem okolju ne le te\u017eko vzdr\u017eevati zgoraj omenjeno rednost, temve\u010d je lahko tudi precej\u0161en izziv dobiti zdrave in uravnote\u017eene obroke. \u010ce hrane ne nosite od doma, vam pogosto ne preostane drugega, kot da pose\u017eete po tistem, kar je na voljo. Pi\u0161koti iz avtomata ali sendvi\u010d iz lokalnega bifeja so pogosta izbira, prav tako pa tudi razli\u010dna hitra hrana. In to je lahko ena od glavnih ovir.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Katere napake morda delate?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Nimate na\u010drta<\/strong>, ki bi vam olaj\u0161al upo\u0161tevanje zdravega na\u010dina prehranjevanja.<\/li>\n\n\n\n<li>Hrane <strong>ne pripravljate vnaprej.<\/strong><\/li>\n\n\n\n<li>Na hrano pomislite \u0161ele, <strong>ko za\u010dnete \u010dutiti lakoto<\/strong>.<\/li>\n\n\n\n<li>Ko ste la\u010dni, najprej pose\u017eete po tistem, kar je takoj na voljo.<\/li>\n\n\n\n<li>Hrano na delovnem mestu kupujete v menzi ali prodajnem avtomatu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako to narediti pravilno?<\/h4>\n\n\n\n<p>Klju\u010d do uspeha je <strong>biti pripravljen<\/strong>. Zato ne presene\u010da, da je idealno na\u010drtovati in<strong> pripravljati obroke vnaprej<\/strong>. \u010ce boste v slu\u017ebo prinesli <a href=\"https:\/\/gymbeam.si\/blog\/kaj-naj-vsebuje-uravnotezen-prigrizek-in-kako-zdravo-nadomestiti-kaloricne-prigrizke\/\">svojo malico<\/a>, vam ne bo treba posegati po \u010dokoladi ali sendvi\u010du iz prodajnega avtomata. Tako boste imeli nadzor nad tem, koliko energije in katera hranila boste dobili. Na katere ukrepe ne smete pozabiti?<\/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>Hrano pripravite za <strong>nekaj dni vnaprej<\/strong>. Hrano za\u010dnite pripravljati na primer ob sredah in nedeljah, ostale dni pa lahko vzamete hrano iz pripravljene zaloge.<\/li>\n\n\n\n<li>Sestavite <strong>seznam<\/strong> in se odpravite po <strong>nakupih hrane.<\/strong><\/li>\n\n\n\n<li>Hrano pripravite za <strong>nekaj dni vnaprej<\/strong>. Hrano za\u010dnite pripravljati na primer ob sredah in nedeljah, ostale dni pa lahko vzamete hrano iz pripravljene zaloge.<\/li>\n\n\n\n<li><strong>Zapakirajte jo<\/strong>. Vse, kar pripravite, lahko zapakirate v <a href=\"https:\/\/gymbeam.si\/posoda-za-hrano-black-gymbeam.html\">posodo za hrano<\/a> in vzamete s seboj.<\/li>\n\n\n\n<li>Ne pozabite spakirati tudi <strong>prigrizka<\/strong>. Najbolje bi bilo, \u010de bi v eni no\u010dni izmeni zau\u017eili dva manj\u0161a obroka.<\/li>\n\n\n\n<li>Za prigrizek so primerni mle\u010dni izdelki, kot so <strong>jogurt<\/strong>, <strong>kefir<\/strong> ali <strong>acidofilno mleko<\/strong> ali <strong>skyr<\/strong>. Primerno je tudi sve\u017ee ali <a href=\"https:\/\/gymbeam.si\/suho-sadje\">liofilizirano sadje<\/a> ali <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\">pe\u0161\u010dica ore\u0161\u010dkov<\/a>. Dobra izbira so tudi razli\u010dne <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\">beljakovinske plo\u0161\u010dice<\/a> in krekerji, zanimiva mo\u017enost pa so lahko tudi <a href=\"https:\/\/gymbeam.si\/posuseno-meso\">jerky<\/a>.<\/li>\n\n\n\n<li>\u010ce ne morete jesti, vam lahko pomaga <a href=\"https:\/\/gymbeam.si\/proteini\">beljakovinski pra\u0161ek<\/a> ali na primer prehransko dopolnilo, ki vsebuje <a href=\"https:\/\/gymbeam.si\/fuegain-gymbeam.html\">kompleksno me\u0161anico hranilnih snovi<\/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\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-1124x749.jpg\" alt=\"na\u010drtovanje obrokov in pakiranje hrane\" class=\"wp-image-478889\" width=\"843\" height=\"562\" title=\"na\u010drtovanje obrokov in pakiranje hrane\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/iStock-1136168094-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Izbira \u017eivil<\/h3>\n\n\n\n<p>Ko ste odvisni od tega, kaj lahko kupite v slu\u017ebi, ni vedno lahko sestaviti ustrezne prehrane. Zato sta pomembna \u017ee omenjena<strong> priprava in na\u010drtovanje<\/strong>. Da pa bi imele te dejavnosti pravi u\u010dinek, morate vedeti, kaj izbrati in pripraviti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Katere napake morda delate pri izbiri hrane?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poseganje po hrani iz avtomata, hitri hrani ali u\u017eivanje v roglji\u010dku, krofu ali drugem sladkem pecivu. <\/li>\n\n\n\n<li>Izbirate <strong>visokokalori\u010dna \u017eivila<\/strong>, polna <strong>sladkorja<\/strong> in <strong>ma\u0161\u010dob<\/strong>, ki imajo <strong>minimalno hranilno vrednost<\/strong>.<\/li>\n\n\n\n<li>Pozabite na \u017eivila z ustrezno vsebnostjo <strong>beljakovin<\/strong>, kot so mle\u010dni izdelki, \u0161unka, jajca itd.<\/li>\n\n\n\n<li>Zanemarjate vnos <strong>vlaknin<\/strong> iz polnozrnatih \u017eit, zelenjave ali sadja.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vse te pomanjkljivosti lahko privedejo do za\u010daranega kroga, v katerem <strong>lakota, utrujenost ali \u017eelja po sladkem<\/strong> povzro\u010dijo \u0161e ve\u010djo potrebo po sladkarijah in drugih neprimernih \u017eivilih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako to narediti pravilno?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Izogibajte se <strong>sladkarijam, mehkemu pecivu in sladkim pija\u010dam<\/strong>. Ti vam morda dajo takoj\u0161en naval energije v obliki sladkorja in ma\u0161\u010dob, vendar ta po dolo\u010denem \u010dasu izgine. Posledica tega je pogosto le \u0161e ena \u017eelja po ponovnem poseganju po podobni hrani.<\/li>\n\n\n\n<li>Osnova va\u0161e prehrane so <a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\">beljakovine<\/a> in kompleksni <a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\">ogljikovi hidrati<\/a> z veliko <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" class=\"ek-link\">vlaknin<\/a> in <a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\">zdravih ma\u0161\u010dob<\/a>. Ta hranila bodo poskrbela, da se boste po\u010dutili bolj siti in boste veliko manjkrat \u010dutili lakoto ter hrepeneli po sladkarijah.<\/li>\n\n\n\n<li>Ne pozabite spakirati posode z <strong>zelenjavo<\/strong> za kosilo. To je odli\u010dno \u017eivilo, ki ima minimalno kalori\u010dno vrednost, napolni \u017eelodec in pomaga ohranjati sitost.<\/li>\n\n\n\n<li>Ve\u010d o tem, kako pripraviti zdravo prehrano, preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" class=\"ek-link\">Kaj je zdrava prehrana in kako se nau\u010diti zdravo prehranjevati<\/a><\/strong>?<\/li>\n<\/ul>\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\">Katera \u017eivila izbrati in katerih se izogibati?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center\">Primerna \u017eivila<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Manj primerna \u017eivila<\/p><\/th><\/tr><\/thead><tbody><tr><td><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td>Beli jogurt, quark sir, skyr, kefir, acidofilno mleko, pinjenec, skuta, trdi sir, mocarela, <a href=\"https:\/\/gymbeam.si\/sardine-v-oljcnem-olju-gymbeam.html\">sardine<\/a>, konzervirana <a href=\"https:\/\/gymbeam.si\/tuna-v-slanici-gymbeam.html\">tuna<\/a>, pr\u0161ut z visoko vsebnostjo mesa, trdo kuhana jajca, zelenjava, sadje, polnozrnati kruh, hrustljavi kruh, <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\">oves<\/a>, <a href=\"https:\/\/gymbeam.si\/kase\">ka\u0161a<\/a>, <a href=\"https:\/\/gymbeam.si\/bio-beljakovinske-testenine-fusilli-vanavita.html\">testenine<\/a>, <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\">beljakovinske plo\u0161\u010dice<\/a>, suho meso, ore\u0161\u010dki<\/td><td class=\"has-text-align-center\" data-align=\"center\">sla\u0161\u010dice (\u010dokoladne tablice, pi\u0161koti itd.), listnato pecivo (roglji\u010dki, \u0161truklji itd.), bagete s prelivom in majonezo, aromatizirani mle\u010dni izdelki, sladkane pija\u010de, hitra prehrana, salame in druge mastne mesnine<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1124x749.jpg\" alt=\"pravilna izbira \u017eivil\" class=\"wp-image-478905\" width=\"843\" height=\"562\" title=\"pravilna izbira \u017eivil\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Vnos teko\u010din<\/h3>\n\n\n\n<p>Ob\u010dutek <strong>utrujenosti<\/strong> in <strong>zmogljivost<\/strong> nista odvisna le od prehrane, temve\u010d imata pomembno vlogo tudi <strong>koli\u010dina in kakovost zau\u017eite teko\u010dine<\/strong>. Ob\u010dutek, da nimamo dovolj energije, se lahko skriva na primer v blagi <strong>dehidraciji telesa<\/strong>. Hidracija ima pomembno vlogo pri tem, kako se boste po\u010dutili med no\u010dno izmeno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Katere napake pri hidraciji morda delate vi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ne pijete dovolj teko\u010dine<\/strong>. To je na splo\u0161no pogosta te\u017eava, ki se pogosto \u0161e pove\u010da zaradi delovne obremenitve. Pravzaprav se pogosto zgodi, da se preprosto <strong>ne spomnite piti ali zanemarite pitje<\/strong>, ker ne \u010dutite \u017eeje. \u010ce je to va\u0161 primer, morate biti pozorni, saj <strong>odsotnost \u017eeje ne pomeni, da vam ni treba piti<\/strong>.<\/li>\n\n\n\n<li><strong>Ne izbirate pravih teko\u010din<\/strong>. Najve\u010dja past je pitje sladkanih pija\u010d. Te vam zaradi vsebnosti <strong>enostavnega sladkorja<\/strong> morda v trenutku prinesejo dodaten odmerek energije, vendar boste \u010dez nekaj \u010dasa verjetno potrebovali \u0161e en odmerek. <strong>Sladkor hitro zvi\u0161a raven sladkorja v krvi<\/strong> (glikemija), kar spremlja tisti znani ob\u010dutek pove\u010dane energije. Vendar hitreje kot se glikemija dviguje, hitreje tudi pada, ta padec pa spremljajo ob\u010dutki utrujenosti, pomanjkanje energije ali \u017eelja po sladkem.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako to narediti pravilno?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tudi med no\u010dno izmeno <strong>pijte dovolj teko\u010dine<\/strong>. Teko\u010dino potrebujete, da ohranite svojo zmogljivost tudi pono\u010di.<\/li>\n\n\n\n<li>Evropska agencija za varnost hrane (<strong>EFSA<\/strong>) navaja, da bi morali mo\u0161ki in \u017eenske popiti <strong>vsaj 2 litra teko\u010dine na dan<\/strong>. Drugo priporo\u010dilo pravi, da je treba na dan popiti <strong>30-45 ml teko\u010dine na kilogram telesne te\u017ee<\/strong>. Potreba po teko\u010dini se pove\u010da zaradi telesne dejavnosti ali te\u017ekih vremenskih razmer. <span style=\"color: #ff6600\">[5]<\/span><\/li>\n\n\n\n<li>Najbolje je, \u010de imate med no\u010dno izmeno na delovnem mestu pripravljeno vsaj <strong><a href=\"https:\/\/gymbeam.si\/sportne-plastenke\">litrsko plastenko<\/a> ali vr\u010d<\/strong>.<\/li>\n\n\n\n<li>Teko\u010dino imejte na <strong>vidnem mestu<\/strong>, da ne pozabite piti. Nekateri ljudje radi nastavijo <strong>alarm ali \u010dasovnik<\/strong>, ki jih opozarja na redno pitje.<\/li>\n\n\n\n<li>Osnova za hidracijo naj bo na primer <strong>voda, mineralna voda ali nesladkan <a href=\"https:\/\/gymbeam.si\/caj\">\u010daj<\/a><\/strong>. Mineralna voda je lahko tudi aromatizirana s sladili, da je bolj prijetna. Vodo si lahko tudi sami okusite, na primer z limono ali zeli\u0161\u010di.<\/li>\n\n\n\n<li>Izogibajte se <strong>energijskim pija\u010dam<\/strong>.<\/li>\n<\/ul>\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\">Katere pija\u010de so primerne in katerih se je treba izogibati?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Primerna pija\u010da<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Neprimerna pija\u010da<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010dista voda, pene\u010da mineralna voda, nesladkan \u010daj, voda z okusom zeli\u0161\u010d, limone, jagodi\u010dja itd. <\/td><td class=\"has-text-align-center\" data-align=\"center\">pija\u010de, sladkane s sladkorjem, energijske pija\u010de, alkoholne pija\u010de<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1.jpeg\" alt=\"hidracija\" class=\"wp-image-478923\" width=\"843\" height=\"562\" title=\"hidracija\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1-400x267.jpeg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Kaj pa kava? Je primerna za no\u010dno izmeno? <\/h4>\n\n\n\n<p>Ve\u010dina od nas si ne more predstavljati dneva brez<a href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\"> kave<\/a>. Ne le, da obo\u017eujemo njen okus, temve\u010d je tudi re\u0161iteljica, ko potrebujemo spodbudo ali klic za prebujanje. Ker so no\u010dne izmene pogosto povezane z utrujenostjo, je naravno, da boste po tem napitku posegali kar redno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdrav odrasel \u010dlovek lahko zau\u017eije <strong>400 mg kofeina na dan<\/strong>, kar ustreza pribli\u017eno <strong>4-5 skodelicam kave<\/strong> (odvisno od koli\u010dine kofeina v posamezni pija\u010di). Zato bi lahko domnevali, da si lahko ta u\u017eitek privo\u0161\u010dimo, kadar koli \u017eelimo. Vendar to ni dobra zamisel, saj lahko kofein <strong>negativno vpliva na va\u0161 spanec<\/strong>. V povpre\u010dju telo potrebuje pribli\u017eno <strong>4-6 ur<\/strong>, da se popolnoma znebi te snovi. Pri po\u010dasnih presnovnikih kofeina lahko traja \u0161e dlje. \u010ce si torej nekaj trenutkov pred spanjem privo\u0161\u010dite kavo, je to lahko vzrok za slab\u0161o kakovost va\u0161ega spanca. <span style=\"color: #ff6600\">[4,7] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No\u010dne izmene so pogosto povezane z nezadostnim ali nekakovostnim spancem, zato bi bilo \u0161koda, \u010de bi ga \u0161e poslab\u0161ali s kavo in kofeinom. Zato je dobro, da kavo spijete na <strong>za\u010detku<\/strong> no\u010dne izmene. \u010ce boste kavo spili okoli 23. ure, bo imelo va\u0161e telo \u010das, da se znebi kofeina, preden se boste zjutraj odpravili v posteljo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kak\u0161ne u\u010dinke ima nezadostno pitje na telo, si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\">Kako nezadostna hidracija vpliva na va\u0161e zdravje.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spanje na prvi pogled ni prehranska te\u017eava. Vendar pa je pomanjkljivo spanje pogosto posledica razli\u010dnih zapletov v prehrani. Da bi torej lahko vzdr\u017eevali zdravo prehrano, je prakti\u010dno nujno, da imate spanec <strong>pod nadzorom<\/strong>. \u010ce delate v no\u010dnih izmenah, je treba va\u0161emu spancu posvetiti \u0161e ve\u010d pozornosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Rutina spanja<\/h3>\n\n\n\n<p>Spanje na prvi pogled ni prehranska te\u017eava. Vendar pa je pomanjkljivo spanje pogosto posledica razli\u010dnih zapletov v prehrani. Da bi torej lahko vzdr\u017eevali zdravo prehrano, je prakti\u010dno nujno, da imate spanec <strong>pod nadzorom<\/strong>. \u010ce delate v no\u010dnih izmenah, je treba va\u0161emu spancu posvetiti \u0161e ve\u010d pozornosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Katere napake pri spanju morda delate?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Preprosto <strong>zanemarjate<\/strong> spanje. Po no\u010dni izmeni ne greste takoj spat, ampak gledate televizijo, mobilni telefon ali ra\u010dunalni\u0161ki zaslon.<\/li>\n\n\n\n<li>Vedno greste spat ob <strong>drugi uri<\/strong>. V\u010dasih greste spat ob sedmih, v\u010dasih pa ob osmih.<\/li>\n\n\n\n<li>Ne skrbite za <strong>higieno spanja<\/strong>. Spite v hrupu, pri pri\u017egani lu\u010di ali po pitju zgoraj omenjene kave.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsi vemo, da nezadosten in nekakovosten spanec spremljata <strong>utrujenost<\/strong> in <strong>slab\u0161a zmogljivost<\/strong>. Ko ste neprespani, se ne po\u010dutite dobro pri delu, telovadbi ali na splo\u0161no pri delovanju. Poleg tega so slabi spalni vzorci odgovorni tudi za <strong>ve\u010dje napade lakote<\/strong> ali <strong>\u017eeljo po sladkem<\/strong>. Njena posledica so namre\u010d prej omenjene spremembe v ravni hormonov. Tako lahko zaradi <strong>nezadostnega in nekakovostnega spanca<\/strong> pride do sprememb v apetitu, kot sta ve\u010dja lakota in <strong>manj\u0161a sitost<\/strong>. Ni presenetljivo, da lahko slabo spanje vodi do pove\u010danja telesne te\u017ee, raziskovalci pa ga \u017ee dolgo povezujejo <strong>z ve\u010djim tveganjem za prekomerno telesno te\u017eo in debelost<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kako to narediti pravilno?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tudi pri rutini spanja poskrbite, da jo boste <strong>redno<\/strong> izvajali, da se bo va\u0161e telo nanjo navadilo.<\/li>\n\n\n\n<li>Po prihodu z dela se<strong> \u010dim prej odpravite v posteljo<\/strong>.<\/li>\n\n\n\n<li>Ne segajte po mobilnem telefonu, ne pri\u017eigajte televizije ali ra\u010dunalnika in pojdite naravnost spat.<\/li>\n\n\n\n<li><strong>Son\u010dna o\u010dala<\/strong> vam lahko pridejo prav po no\u010dni izmeni, saj zmanj\u0161ajo izpostavljenost o\u010di sevanju dnevne svetlobe.<\/li>\n\n\n\n<li><strong>Pogoji spanja podnevi morajo biti podobno tistemu pono\u010di<\/strong>. Priskrbite si \u017ealuzije ali zatemnitvene zavese, da zagotovite temo. Pri tem lahko uporabite tudi masko za o\u010di.<\/li>\n\n\n\n<li><strong>\u010cepki za u\u0161esa<\/strong> pomagajo zagotoviti ti\u0161ino v u\u0161esih.<\/li>\n\n\n\n<li>\u010ce je mogo\u010de, ne dovolite, da bi vas kdo motil. Izklopite telefon ali prosite svojce, naj vas ne motijo med urami, ko morate spati. <\/li>\n\n\n\n<li>Kot zadnja pomo\u010d so vam lahko v pomo\u010d tudi <strong>prehranska dopolnila<\/strong>. Za pomiritev telesa pred spanjem lahko na primer uporabite <a href=\"https:\/\/gymbeam.si\/baldrijan-60-kapsul-gymbeam.html\">baldrijan<\/a>, <a href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\">a\u0161vagando<\/a> ali priljubljeni nootropik <a href=\"https:\/\/gymbeam.si\/gaba-120-kaps-gymbeam.html\">GABA<\/a>. Posegate lahko tudi po <a href=\"https:\/\/gymbeam.si\/sleep-relax-gymbeam.html\">kompleksnih prehranskih dopolnilih<\/a>, ki zdru\u017eujejo ve\u010d aktivnih sestavin, da dose\u017eejo ve\u010dji u\u010dinek.<\/li>\n\n\n\n<li>Nenazadnje lahko pomaga tudi jemanje <a href=\"https:\/\/gymbeam.si\/melatonin-gymbeam.html\">melatonina<\/a>. Pomaga skraj\u0161ati \u010das, ki je potreben za zaspanje, in lahko na splo\u0161no pomaga pri ustvarjanju fiziolo\u0161kih stanj, ki so podobna tistim pono\u010di. <span style=\"color: #ff6600\">[6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanimajo podrobnej\u0161e informacije o tem, kaj pripomore k zdravemu spanju, si preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\"><strong>Kako hitro zaspati? Preizkusite na\u0161e preproste nasvete za bolj\u0161i spanec<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1124x843.jpg\" alt=\"zdrava rutina spanja\" class=\"wp-image-478940\" width=\"843\" height=\"632\" title=\"zdrava rutina spanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_je_lahko_videti_dan_z_nocno_izmeno\"><\/span>Kako je lahko videti dan z no\u010dno izmeno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>No\u010dne izmene v razli\u010dnih poklicih so lahko zelo razli\u010dne. Kljub temu so si v marsi\u010dem podobne, zato vam bo morda v pomo\u010d splo\u0161ni pristop, ki ga lahko prilagodite svojim \u017eeljam. Tukaj je primer no\u010dne izmene, ki se <strong>za\u010dne ob 22.00 in kon\u010da ob 6.00 do 6.30 zjutraj.<\/strong><\/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>Doma si <strong>pribli\u017eno eno uro<\/strong> pred za\u010detkom izmene privo\u0161\u010dite obilen <strong>glavni obrok<\/strong>. Tako boste siti \u0161e dolgo \u010dasa, tudi med delovnim \u010dasom.<\/li>\n\n\n\n<li>Ta obrok mora biti <strong>najve\u010dji obrok dneva<\/strong> in mora vsebovati vsa pomembna hranila v obliki beljakovin, sestavljenih <strong>ogljikovih hidratov, zdravih ma\u0161\u010dob in vlaknin<\/strong>. Dober primer je klasi\u010den obrok iz mesa (ali rastlinske alternative) in priloge, dopolnjen z zelenjavo.<\/li>\n\n\n\n<li>Zve\u010der si priskrbite <strong>2 la\u017eja obroka<\/strong>. Lahko si privo\u0161\u010dite <strong>jogurt s sadjem, fermentiran mle\u010dni napitek z ore\u0161\u010dki<\/strong> ali <strong>kos polnozrnatega kruha s \u0161unko, sirom in zelenjavo<\/strong>. Dobra je tudi <a href=\"https:\/\/gymbeam.si\/proteinske-ploscice\">beljakovinska plo\u0161\u010dica<\/a> ali <a href=\"https:\/\/gymbeam.si\/energijske-ploscice-flapjack\">flapjack<\/a> s ko\u0161\u010dki sadja.<\/li>\n\n\n\n<li>Zadnji obrok pojejte <strong>pred odhodom iz slu\u017ebe<\/strong> ali <strong>ob prihodu domov<\/strong>. Vendar je bolje, da ga pojeste v slu\u017ebi (okoli 17.30-18.00), saj bo tako va\u0161e telo imelo \u010das, da ga <strong>delno prebavi<\/strong>, preden se odpravite spat.<\/li>\n\n\n\n<li>Hrana pred spanjem naj bo lahka in lahko prebavljiva, da njena prebava ne bo motila spanca. <\/li>\n\n\n\n<li>V idealnem primeru bi morali spati od <strong>7 do 9 ur na dan<\/strong>. Vendar je tolik\u0161en spanec \u010dez dan, ko so dru\u017eina ali prijatelji budni in imate druge obveznosti, precej zahteven. Zato si prizadevajte, da boste spali <strong>vsaj 6 ur<\/strong>. Vse, kar je manj, velja za bistveno premalo spanja. <span style=\"color: #ff6600\">[1]<\/span><\/li>\n\n\n\n<li>Ko se zbudite, si privo\u0161\u010dite \u0161e en glavni obrok. Tudi ta mora biti polnovreden in bogat z vsemi hranilnimi snovmi. <\/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\"><span class=\"ez-toc-section\" id=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Delo v no\u010dnih izmenah in ohranjanje zdrave prehrane ni enostavno. No\u010dno delo namre\u010d <strong>zmoti naravne cirkadiane ritme telesa, kar ne vpliva le na ob\u010dutek lakote in sitosti<\/strong>, temve\u010d tudi na va\u0161e splo\u0161no zdravje. Kljub temu je na sre\u010do mogo\u010de nadzorovati svojo prehrano. Pomembno je, da <strong>vzpostavite redni vzorec prehranjevanja, izberete ustrezna \u017eivila in vnaprej na\u010drtujete obroke<\/strong>. Ne pozabite tudi na hidracijo in si privo\u0161\u010dite \u010dim ve\u010d kakovostnega spanca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je na\u0161 \u010dlanek zdel koristen, ga ne pozabite deliti s prijatelji in dru\u017eino. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kombiniranje no\u010dnih izmen z zdravim \u017eivljenjskim slogom ni lahka naloga. Toda \u010de se izognete najve\u010djim napakam, lahko svojo prehrano dvignete na povsem drugo raven. Kako to storiti? <\/p>\n","protected":false},"author":156,"featured_media":478777,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-482154","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-prehrana-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Delo v izmenah: Kako se pravilno prehranjevati in ne pridobivati na te\u017ei med delom v no\u010dnih izmenah - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se zdravo prehranjevati med delom v izmenah? 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