{"id":489756,"date":"2023-09-07T15:55:57","date_gmt":"2023-09-07T13:55:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=489756"},"modified":"2025-09-26T10:55:36","modified_gmt":"2025-09-26T08:55:36","slug":"rad-u-smjenama-kako-se-pravilno-hraniti-i-ne-udebljati-tijekom-rada-u-nocnim-smjenama","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/rad-u-smjenama-kako-se-pravilno-hraniti-i-ne-udebljati-tijekom-rada-u-nocnim-smjenama\/","title":{"rendered":"Rad u smjenama: Kako se pravilno hraniti i ne udebljati tijekom rada u no\u0107nim smjenama"},"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\/rad-u-smjenama-kako-se-pravilno-hraniti-i-ne-udebljati-tijekom-rada-u-nocnim-smjenama\/#Zasto_je_toliko_vazno_kontrolirati_svoju_prehranu_tijekom_rada_u_smjenama\" title=\"Za\u0161to je toliko va\u017eno kontrolirati svoju prehranu tijekom rada u smjenama?\">Za\u0161to je toliko va\u017eno kontrolirati svoju prehranu tijekom rada u smjenama?<\/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\/rad-u-smjenama-kako-se-pravilno-hraniti-i-ne-udebljati-tijekom-rada-u-nocnim-smjenama\/#Sto_su_cirkadijalni_ritmovi_i_kako_na_njih_utjecu_nocne_promjene\" title=\"\u0160to su cirkadijalni ritmovi i kako na njih utje\u010du no\u0107ne promjene?\">\u0160to su cirkadijalni ritmovi i kako na njih utje\u010du no\u0107ne promjene?<\/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\/rad-u-smjenama-kako-se-pravilno-hraniti-i-ne-udebljati-tijekom-rada-u-nocnim-smjenama\/#Kako_se_zdravo_hraniti_tijekom_nocne_smjene\" title=\"Kako se zdravo hraniti tijekom no\u0107ne smjene?\">Kako se zdravo hraniti tijekom no\u0107ne smjene?<\/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\/rad-u-smjenama-kako-se-pravilno-hraniti-i-ne-udebljati-tijekom-rada-u-nocnim-smjenama\/#Kako_bi_tocno_mogao_izgledati_dan_s_nocnom_smjenom\" title=\"Kako bi to\u010dno mogao izgledati dan s no\u0107nom smjenom?\">Kako bi to\u010dno mogao izgledati dan s no\u0107nom smjenom?<\/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\/rad-u-smjenama-kako-se-pravilno-hraniti-i-ne-udebljati-tijekom-rada-u-nocnim-smjenama\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mo\u017eda i vi radite u smjenama i iskusili ste iz prve ruke da je \u010desto te\u0161ko odr\u017eavati normalan \u017eivot uz takav raspored. Kad tome pridodate trud da se pravilno hranite i \u017eivite zdravo, ponekad to grani\u010di s nadljudskim. Vizija zdravog na\u010dina \u017eivota \u010desto se s vremenom otopi. Da ne spominjemo \u010dinjenicu da se ovakav na\u010din \u017eivota tako\u0111er \u010desto odra\u017eava u postupnom debljanju. Unato\u010d tome, nije nemogu\u0107e staviti svoje prehrambene navike pod kontrolu dok radite no\u0107u. Kada to u\u010dinite, va\u0161e tijelo i va\u0161e zdravlje bit \u0107e vam zahvalni.<\/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=\"Zasto_je_toliko_vazno_kontrolirati_svoju_prehranu_tijekom_rada_u_smjenama\"><\/span>Za\u0161to je toliko va\u017eno kontrolirati svoju prehranu tijekom rada u smjenama?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oni od vas koji rade u smjenama znaju da nije lako uskladiti ovaj radni raspored sa zdravim na\u010dinom prehrane. Posao u kojem se izmjenjuju jutarnja i popodnevna smjena <span class=\"Y2IQFc\" lang=\"hr\">nije nutricionisti\u010dki problemati\u010dan. Me\u0111utim, mislimo na rad koji uklju\u010duje <strong>no\u0107ne smjene<\/strong> (ili samo no\u0107ni rad). To je radno optere\u0107enje kojim \u0107emo se baviti u dana\u0161njem \u010dlanku, jer ono sa sobom nosi najve\u0107e prehrambene probleme.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Naime, redoviti no\u0107ni rad karakteriziraju mnoge neugodnosti, a ve\u0107inu vremena pravi je izazov \u017eivjeti zdravim na\u010dinom \u017eivota. Previ\u0161e je <strong>promjenjiv i neredovit<\/strong>, a <strong>prirodni bioritmovi va\u0161eg tijela su poreme\u0107eni<\/strong>. Priroda je to uredila tako da smo evolucijski postavljeni da <strong>no\u0107u spavamo<\/strong>, a <strong>danju budemo budni<\/strong>. Kada je ta potreba dulje poreme\u0107ena, tijelo svoje nezadovoljstvo ispoljava ne samo kroz <strong>umor<\/strong> i <strong>nedostatak energije,<\/strong> ve\u0107 i kroz slo\u017eene <strong>zdravstvene probleme<\/strong>.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">To doista nije trivijalnost kao \u0161to se mo\u017ee vidjeti u brojnim studijama koje govore o <strong>ve\u0107em riziku od raznih bolesti kod osoba koje rade u no\u0107nim smjenama<\/strong>. Kod njih se pojavljujeve\u0107a vjerojatnost problema sa <strong>spavanjem<\/strong> ili <strong>probavom, mentalnim bolestima, kardiovaskularnim problemima<\/strong>, <strong>rakom<\/strong> ili \u010dak <strong>bolestima \u017eenskog reproduktivnog sustava<\/strong>.<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[2]<\/span><\/span><\/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\/06\/iStock-1215082022-1124x750.jpg\" alt=\"prehrana tijekom rada u no\u0107nim smjenama\" class=\"wp-image-478852\" style=\"width:843px;height:563px\" title=\"prehrana tijekom rada u no\u0107nim smjenama\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_su_cirkadijalni_ritmovi_i_kako_na_njih_utjecu_nocne_promjene\"><\/span>\u0160to su cirkadijalni ritmovi i kako na njih utje\u010du no\u0107ne promjene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Bioritmovi su procesi u tijelu koji su redovito cikli\u010dki i \u010desto prilago\u0111eni \u010dimbenicima iz okoline. To je dakle neka vrsta <strong>biolo\u0161kog sata<\/strong> koji tako\u0111er funkcionira u odnosu na vanjske doga\u0111aje. Najpoznatiji su tzv. <strong>cirkadijalni ritmovi<\/strong> koji se <strong>svakodnevno ponavljaju<\/strong> i pod utjecajem su <strong>izmjene dana i no\u0107i<\/strong>. Dakle, iz evolucijske perspektive, postavljeni smo na takav na\u010din da je za nas zdravo <strong>spavati no\u0107u<\/strong> i <strong>biti budni danju<\/strong>. To je tako\u0111er vidljivo u fiziolo\u0161kim procesima va\u0161eg tijela. Na primjer, ovisno o izmjeni dana i no\u0107i, variraju razine odre\u0111enih hormona, mijenja se tjelesna temperatura ili se mijenja rad probavnog trakta.<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Tijekom rada u no\u0107noj smjeni prirodni cirkadijalni ritmovi su poreme\u0107eni, \u0161to mo\u017ee rezultirati pove\u0107anim rizikom od gore navedenih zdravstvenih problema. Zbog toga je jo\u0161 va\u017enije odr\u017eavati zdrav na\u010din \u017eivota u obliku uravnote\u017eene prehrane, tjelesne aktivnosti i  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-napraviti-ako-se-osjecate-umorno-nakon-spavanja-usredotocite-se-na-ovih-7-vrsta-opustanja\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">odmora<\/a>. Iako je to komplicirano i izazovno kada su u pitanju no\u0107ne smjene, to je \u010dimbenik koji mo\u017eete kontrolirati i koji mo\u017ee pomo\u0107i u ubla\u017eavanju negativnih u\u010dinaka no\u0107nih smjena na va\u0161e tijelo.<\/span><\/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=\"33496,28082,8805,45292,41284,30248,9061,54673,54646,60667,39070,38920,62824,54931,5331,5968,47731,65032,35542,59179\" ><\/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_hraniti_tijekom_nocne_smjene\"><\/span>Kako se zdravo hraniti tijekom no\u0107ne smjene?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako biste ispravili svoju prehranu i mogli je uskladiti s radom u no\u0107nim smjenama, nekoliko je va\u017enih \u010dimbenika koje morate imati na umu. Koji su to \u010dimbenici?<\/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. Odr\u017eavanje redovitosti dnevnih obroka<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Zdrava prehrana \u010desto opstaje i pada na svojoj <strong>redovitosti<\/strong>. Uspjeh stoga mo\u017ee ovisiti o tome mo\u017eete li uspjeti pojesti <strong>sli\u010dan broj obroka vi\u0161e puta u otprilike isto doba dana.<\/strong> Bez toga je vrlo te\u0161ko sprije\u010diti glad i \u017eelju za slatkim ili kontrolirati ukupni dnevni unos kalorija.<\/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\">Koje gre\u0161ke u regularnosti mo\u017eda radite?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>Pre\u010desto jedete<\/strong>. No\u0107ne smjene obi\u010dno su popra\u0107ene ve\u0107om <strong>gladi<\/strong> ili <strong>\u017eudnjom za slatkim<\/strong>. To je dijelom posljedica poreme\u0107enog obrasca spavanja, zato \u0161to <strong>mijenja razine hormona<\/strong> koji signaliziraju glad (grelin) i sitost (leptin) u na\u0161em mozgu. Stoga to mo\u017ee rezultirati <strong>prekomjernim unosom kalorija<\/strong>. Ljudi se tako\u0111er \u010desto, <strong>protiv umora bore<\/strong> hranom, posebno hranom krcatom \u0161e\u0107erom, jer im to trenutno daje energiju. <span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Suprotan problem je kada no\u0107u <strong>nepotrebno preska\u010dete obroke<\/strong>. Bilo da se radi o uvjerenju da je to ispravno ili o nedostatku vremena, nije u redu. Namjerno si uskra\u0107ivati \u200b\u200bdnevne obroke obi\u010dno nije dobra ideja. Mo\u017ee vas susti\u0107i prije ili kasnije u obliku <strong>ekstremne gladi<\/strong> ili <strong>\u017eelje za slatkim<\/strong>. U takvim slu\u010dajevima obi\u010dno jedete sve \u0161to vam padne pod ruku. Osim toga, nedovoljan kalorijski unos savr\u0161en je recept za <strong>umor<\/strong>, koji vjerojatno ne \u017eelite poja\u010dati tijekom no\u0107ne smjene. Kada radite no\u0107u, treba vam hrana.<\/span><\/p>\n\n<\/div><\/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 u\u010diniti ispravno?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Morate prona\u0107i <strong>kompromis<\/strong> izme\u0111u toga da jedete previ\u0161e i jedete premalo.<\/span><\/p><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Va\u017eno je isplanirati svoje obroke tako da se podudaraju s <strong>pauzama<\/strong> koje su vam dopu\u0161tene na poslu.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Odredite <strong>broj obroka<\/strong> koje \u0107ete imati na poslu, kao i njihovo <strong>okvirno vrijeme<\/strong>.<\/span><\/p><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Poku\u0161ajte vi\u0161e puta slijediti ovaj plan kako biste svom tijelu dali priliku <strong>da se navikne<\/strong>.<\/span><\/p><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Dan koji uklju\u010duje no\u0107nu smjenu trebao bi klasi\u010dno uklju\u010divati <strong>\u200b\u200b3 glavna obroka dnevno.<\/strong> Imajte ih prije <strong>po\u010detka smjene<\/strong> (npr. nave\u010der u 21 sat), na <strong>kraju smjene<\/strong> (oko 5:30 ujutro &#8211; 6 sati ujutro) i zatim <strong>nakon \u0161to se probudite<\/strong> (oko 15 &#8211; 16 sati).<\/span><\/p><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Glavne obroke nadopunite s <strong>2-3 me\u0111uobroka.<\/strong> Dva od njih treba pojesti tijekom smjene no\u0107u, a tre\u0107u mo\u017eete pojesti tijekom ve\u010deri, npr. oko 19 sati (ovisno o va\u0161oj gladi).<\/span><\/p><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/iStock-1215789577-1124x749-1.jpg\" alt=\"redovitost u va\u0161oj prehrani\" class=\"wp-image-478871\" style=\"width:843px;height:562px\" title=\"redovitost u va\u0161oj 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Priprema i planiranje obroka<\/h3>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ako svoju prehranu prepustite <strong>sudbini i slu\u010daju<\/strong>, ne samo da \u0107e biti te\u0161ko odr\u017eavati gore spomenutu redovitost u radnom okru\u017eenju, ve\u0107 mo\u017ee biti pravi izazov dobiti zdrave i uravnote\u017eene obroke. Ako hranu ne nosite od ku\u0107e, \u010desto vam ne preostaje ni\u0161ta drugo nego posegnuti za onim \u0161to vam je dostupno. \u010cest su izbor keksi iz automata ili sendvi\u010di iz lokalnog bifea, kao i razna brza hrana. I to mo\u017ee biti jedan od glavnih kamena spoticanja.<\/span><\/p>\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\">Koje pogre\u0161ke mo\u017eda radite?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>Nemate plan<\/strong> koji bi vam olak\u0161ao pra\u0107enje obrasca zdrave prehrane.<\/span><\/p>\n&nbsp;<\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><strong><span class=\"Y2IQFc\" lang=\"hr\">Hranu <\/span><\/strong><span class=\"Y2IQFc\" lang=\"hr\">ne pripremate<\/span><strong><span class=\"Y2IQFc\" lang=\"hr\"> unaprijed.<\/span><\/strong><\/p><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">O hrani razmi\u0161ljate tek kad <strong>po\u010dnete osje\u0107ati glad.<\/strong><\/span><\/p><\/li>\n\n\n\n<li>Kad ste gladni, prvo posegnete za onim \u0161to je lako dostupno.<\/li>\n\n\n\n<li>Hranu na poslu kupujete u kantini ili na automatu.<\/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 u\u010diniti ispravno?<\/h4>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Klju\u010d uspjeha je<strong> biti spreman<\/strong>. Stoga ne \u010dudi da je idealno <strong>planirati i pripremati obroke unaprijed<\/strong>. Kada na posao ponesete  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-bi-trebao-sadrzavati-snack-i-kako-zamijeniti-kaloricne-grickalice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vlastiti snack<\/a>, ne\u0107ete morati posezati za \u010dokoladom ili sendvi\u010dem iz automata. Na taj \u0107ete na\u010din kontrolirati koliko kalorija i koje hranjive tvari dobivate. Koje korake ne smijete zaboraviti?<\/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 id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Planirajte prehranu nekoliko <strong>dana unaprijed<\/strong>, idealno bi bilo za <strong>cijeli tjedan<\/strong>.<\/span><\/p><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Napravite <strong>popis<\/strong> i krenite u <strong>kupovinu hrane<\/strong>.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Kuhajte hranu za <strong>nekoliko dana unaprijed<\/strong>. Hranu po\u010dnite pripremati npr. srijedom i nedjeljom, a ostale dane mo\u017eete samo uzimati hranu iz svojih pripremljenih zaliha.<\/span><\/p><\/li>\n\n\n\n<li><strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zapakirajte hranu<\/a>. <\/strong>\u0160to god pripremite, mo\u017eete spakirati u <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/posuda-za-hranu-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lunch box<\/a> i ponijeti sa sobom.<\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ne zaboravite spakirati i <strong>me\u0111uobrok<\/strong>. Idealno bi bilo da imate <strong>2 mala obroka tijekom jedne no\u0107ne smjene<\/strong>.<\/span><\/p><\/li>\n\n\n\n<li>Za me\u0111uobrok prikladni su mlije\u010dni proizvodi poput <strong>jogurta, kefira ili acidofilnog mlijeka ili skyra.<\/strong> Svije\u017ee ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suseno-voce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">liofilizirano vo\u0107e <\/a>&nbsp;ili \u0161aka <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161astih plodova<\/a> je tako\u0111er prikladna. Razne <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinske plo\u010dice <\/a>i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-cips-i-krekeri\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">krekeri<\/a> tako\u0111er su dobar izbor, a i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/suho-meso\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jerky<\/a> mo\u017ee biti zanimljiva opcija.<\/li>\n\n\n\n<li>Ako ne stignete jesti, mo\u017ee vam pomo\u0107i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">proteinski prah<\/a> ili, na primjer, dodatak prehrani koji sadr\u017ei <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slo\u017eenu mje\u0161avinu hranjivih tvari<\/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\/06\/iStock-1136168094-1124x749.jpg\" alt=\"planiranje obroka i pakiranje hrane\" class=\"wp-image-478889\" style=\"width:843px;height:562px\" title=\"planiranje obroka i 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Izbor hrane<\/h3>\n\n\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Nije uvijek lako sastaviti pravilnu prehranu kada ovisite o tome \u0161to mo\u017eete kupiti na poslu. Zato je va\u017ena spomenuta <strong>priprema i planiranje.<\/strong> No, kako bi ove aktivnosti imale pravi u\u010dinak, potrebno je znati \u0161to odabrati i pripremiti.<\/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\">Koje gre\u0161ke mo\u017eda \u010dinite u izboru hrane?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Posezanje za hranom iz automata, brzom hranom ili u\u017eivanje u kroasanu, krafni ili drugom slatkom pecivu.<\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Birate <strong>visokokalori\u010dnu hranu<\/strong> punu <strong>\u0161e\u0107era<\/strong> i <strong>masti<\/strong> koja ima <strong>minimalnu nutritivnu vrijednost<\/strong>.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Zaboravljate na hranu s odgovaraju\u0107im sadr\u017eajem <strong>proteina<\/strong>, kao \u0161to su mlije\u010dni proizvodi, \u0161unka, jaja itd.<\/span><\/p><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Zanemarujete unos <strong>vlakana<\/strong> iz cjelovitih \u017eitarica, povr\u0107a ili vo\u0107a.<\/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 id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Svi ovi nedostaci mogu dovesti do za\u010daranog kruga u kojem <strong>glad, umor<\/strong> ili <strong>\u017eelja za slatkim<\/strong> dovode do jo\u0161 ve\u0107e potrebe za slatkim i drugom neprikladnom hranom.<\/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\">Kako to u\u010diniti ispravno?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Izbjegavajte <strong>slatki\u0161e, slatka peciva i zasla\u0111ena pi\u0107a<\/strong>. Oni vam mogu dati trenuta\u010dni nalet energije u obliku \u0161e\u0107era i masno\u0107a, ali on nestane nakon nekog vremena. Rezultat je \u010desto samo jo\u0161 jedan poriv da ponovno posegnete za sli\u010dnom hranom.<\/span><\/p><\/li>\n\n\n\n<li>Svoju prehranu temeljite na <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)\">proteinima<\/a> i slo\u017eenim <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/ugljikohidrati-klasifikacija-izvori-probava-funkcije-u-tijelu-i-optimalan-unos\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ugljikohidratima<\/a> s mnogo <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vlakana<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/masti-koje-vam-stete-a-koje-su-korisne\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zdravih masno\u0107a<\/a>. <span class=\"Y2IQFc\" lang=\"hr\">Ove hranjive tvari osigurat \u0107e vam da se osje\u0107ate siti te je mnogo manja vjerojatnost da \u0107ete osje\u0107ati glad i \u017eudjeti za slatki\u0161ima.<\/span><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ne zaboravite spakirati kutiju <strong>povr\u0107a<\/strong> za ru\u010dak. Ovo je izvrsna namirnica koja ima minimalnu kalorijsku vrijednost, puni \u017eeludac i poma\u017ee u odr\u017eavanju sitosti.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li>Vi\u0161e o tome kako pripremite zdravu hranu saznajte u na\u0161em \u010dlanku&nbsp; <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)\"><strong>\u0160to je zdrava prehrana i kako&nbsp; se nau\u010diti zdravo hraniti?<\/strong><\/a><\/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\">Koju hranu odabrati, a koju izbjegavati?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center;\">Prikladne namirnice<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Manje prikladne namirnice<\/p><\/th><\/tr><\/thead><tbody><tr><td><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><\/tr><tr><td><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Bijeli jogurt, quark, skyr, kefir mlijeko, acidofilno mlijeko, mla\u0107enica, svje\u017ei sir, tvrdi sir, mozzarella, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sardine-u-maslinovom-ulju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardine<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/tuna-u-salamuri-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuna u konzervi<\/a>,&nbsp;sardine, tuna u konzervi, \u0161unka s visokim udjelom mesa, tvrdo kuhana jaja, povr\u0107e, vo\u0107e, integralni kruh, hrskavi kruh, zob, ka\u0161e, tjestenina, proteinske plo\u010dice, suho meso, ora\u0161asti plodovi<\/span><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\"><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">slatki\u0161i (\u010dokoladice, keksi i sl.), lisnata peciva (kroasani, savija\u010de i sl.), baguette punjeni dresingom i majonezom, aromatizirani mlije\u010dni proizvodi, zasla\u0111eni napici, brza hrana, salame i drugi masni suhomesnati proizvodi<\/span><\/p>\n\n<\/div><\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/119023095_3258348434255793_6025968461653328863_n-1124x749.jpg\" alt=\"pravilan odabir hrane\" class=\"wp-image-478905\" style=\"width:843px;height:562px\" title=\"pravilan odabir hrane\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Unos teku\u0107ine<\/h3>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Osje\u0107aj <strong>umora<\/strong> i <strong>radna sposobnost<\/strong> ne ovise samo o prehrani, ve\u0107 va\u017enu ulogu imaju i <strong>koli\u010dina<\/strong> i <strong>kvaliteta unesene teku\u0107ine<\/strong>. Osje\u0107aj nedostatka energije mo\u017ee prikriti, primjerice, blaga <strong>dehidracija<\/strong> <strong>organizma<\/strong>. Hidratacija igra va\u017enu ulogu u tome kako \u0107ete se osje\u0107ati tijekom no\u0107ne smjene.<\/span><\/p>\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\">Koje pogre\u0161ke pri hidrataciji mo\u017eda radite?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>Ne pijete dovoljno teku\u0107ine<\/strong>. Ovo je op\u0107enito \u010dest problem, koji se \u010desto pogor\u0161ava va\u0161im poslom. Zapravo, uobi\u010dajeno je da se jednostavno <strong>ne sjetite<\/strong> piti ili <strong>zanemarite<\/strong> pi\u0107e jer <strong>ne osje\u0107ate \u017ee\u0111.<\/strong> Ako je to kod vas slu\u010daj, pripazite<strong> jer izostanak \u017ee\u0111i ne zna\u010di da ne trebate piti.<\/strong><\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>Ne birate pravu teku\u0107inu<\/strong>. Najve\u0107a zamka je ispijanje zasla\u0111enih napitaka. Oni vam mogu dati trenuta\u010dni poticaj energije zahvaljuju\u0107i <strong>jednostavnom sadr\u017eaju \u0161e\u0107era<\/strong>, ali vjerojatno \u0107e vam uskoro trebati <strong>jo\u0161<\/strong>. Slatki napitci brzo podi\u017eu \u0161e\u0107er u krvi (glikemiju), \u0161to je popra\u0107eno onim poznatim osje\u0107ajem pove\u0107anja energije. Me\u0111utim, \u0161to br\u017ee va\u0161a glikemija raste, to br\u017ee pada, a taj pad je zauzvrat popra\u0107en osje\u0107ajem umora, manjkom energije ili \u017eeljom za slatkim.<\/span><\/p>\n\n<\/div><\/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 u\u010diniti ispravno?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>Pijte dovoljno teku\u0107ine<\/strong> \u010dak i tijekom no\u0107ne smjene. Potrebna vam je teku\u0107ina za odr\u017eavanje radnog u\u010dinka tijekom no\u0107i.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Prema<strong> EFSA-i<\/strong> (Europska agencija za sigurnost hrane), i mu\u0161karci i \u017eene trebali bi piti najmanje <strong>2 litre teku\u0107ine<\/strong> dnevno. Druga preporuka ka\u017ee da treba piti <strong>30-45 ml teku\u0107ine po kg tjelesne te\u017eine<\/strong> dnevno. Potreba za teku\u0107inom pove\u0107ava se tjelesnom aktivno\u0161\u0107u ili te\u0161kim vremenskim uvjetima. <span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">U idealnom slu\u010daju, tijekom no\u0107ne smjene na poslu pripremite barem <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sportske-boce\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">bocu<\/a>&nbsp;<\/strong> ili <strong>vr\u010d od litre.<\/strong><\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Dr\u017eite teku\u0107inu na <strong>vidiku<\/strong> kako ne biste zaboravili piti. Neki ljudi vole namjestiti <strong>alarm<\/strong> ili <strong>tajmer<\/strong> kako bi ih podsjetio da redovito piju.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Osnova va\u0161e hidratacije trebala bi biti <strong>voda<\/strong>, <strong>mineralna voda<\/strong> ili nezasla\u0111eni <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/cajevi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010daj<\/a>. Mo\u017eete uzeti i mineralnu vodu s okusom kako bi bila ugodnija. Svoju vodu mo\u017eete i sami aromatizirati, na primjer limunom ili za\u010dinskim biljem.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Izbjegavajte<strong> energetska pi\u0107a.<\/strong><\/span><\/p>\n\n<\/div><\/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\">Koja su pi\u0107a prikladna, a koja izbjegavati?<\/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;\">Prikladni napitci<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Neprikladni napitci<\/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, gazirana mineralna voda, nezasla\u0111eni \u010daj, voda s okusom bilja, limuna, bobi\u010dastog vo\u0107a itd.<\/td><td class=\"has-text-align-center\" data-align=\"center\">pi\u0107a zasla\u0111ena \u0161e\u0107erom, energetska pi\u0107a, alkoholna pi\u0107a<\/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\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/IMG_5856-1124x749-1.jpeg\" alt=\"hidratacija\" class=\"wp-image-478923\" style=\"width:843px;height:562px\" title=\"hidratacija\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">\u0160to je s kavom? Je li pogodna za no\u0107nu smjenu?<\/h4>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ve\u0107ina nas ne mo\u017ee zamisliti dan bez  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kave<\/a>. Ne samo da volimo njen okus, ve\u0107 je i spas kada trebamo podi\u0107i energiju ili se razbuditi. Budu\u0107i da no\u0107ne smjene obi\u010dno idu ruku pod ruku s umorom, prirodno je da ste mo\u017eda skloni redovito posegnuti za ovim pi\u0107em.<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Zdrava odrasla osoba mo\u017ee unijeti <strong>400 mg kofeina dnevno<\/strong>, \u0161to je ekvivalentno otprilike<strong> 4-5 \u0161alica kave<\/strong> (ovisno o koli\u010dini kofeina u pojedinom napitku). Stoga bi se moglo pretpostaviti da se ovom u\u017eitku mo\u017eemo prepustiti kad god po\u017eelimo. Me\u0111utim, to nije dobra ideja jer kofein mo\u017ee imati <strong>negativan u\u010dinak na va\u0161 san<\/strong>. Tijelu je u prosjeku potrebno oko<strong> 4-6 sati<\/strong> da se potpuno oslobodi tvari. Sporim metabolizatorima kofeina mo\u017ee trebati i dulje. Dakle, pijete li kavu nekoliko trenutaka prije spavanja, to mo\u017ee biti odgovorno za smanjenu kvalitetu sna. <span style=\"color: #ff6600;\">[4,7]<\/span><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Rad u no\u0107nim smjenama naj\u010de\u0161\u0107e se povezuje s nedovoljnim ili nekvalitetnim snom, pa bi bilo \u0161teta pogor\u0161ati ga kavom i kofeinom. Stoga je dobra ideja popiti kavu na <strong>po\u010detku<\/strong> no\u0107ne smjene. Ako popijete kavu oko 23 sata, va\u0161e \u0107e tijelo imati vremena rije\u0161iti se kofeina do jutarnjeg odlaska u krevet.<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Kako nedovoljna koli\u010dina teku\u0107ine utje\u010de na tijelo mo\u017eete saznati 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 nedovoljna hidracija utje\u010de na va\u0161e zdravlje.<\/strong><\/a><\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Spavanje nije, na prvi pogled, prehrambeni problem. No, kada san nije u redu, \u010desto je to zbog raznih komplikacija u prehrani. Dakle, da biste mogli odr\u017eavati zdravu prehranu, prakti\u010dki je neophodno dr\u017eati svoj san <strong>pod kontrolom.<\/strong> Opet, ako radite no\u0107ne smjene, va\u0161 san zahtijeva jo\u0161 vi\u0161e pa\u017enje.<\/span><\/p>\n<\/div>\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 spavanja<\/h3>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Spavanje nije, na prvi pogled, prehrambeni problem. No, kada san nije u redu, \u010desto je to zbog raznih komplikacija u prehrani. Dakle, da biste mogli odr\u017eavati zdravu prehranu, prakti\u010dki je neophodno dr\u017eati svoj san <strong>pod kontrolom.<\/strong> Opet, ako radite no\u0107ne smjene, va\u0161 san zahtijeva jo\u0161 vi\u0161e pa\u017enje.<\/span><\/p>\n<\/div>\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\">Koje pogre\u0161ke u spavanju mo\u017eda radite?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Jednostavno <strong>zanemarujete<\/strong> san. Nakon no\u0107ne smjene ne idete odmah na spavanje, ve\u0107 gledate televiziju, mobitel ili ekran ra\u010dunala.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Uvijek idete spavati u<strong> drugo vrijeme<\/strong>. Nekad ide\u0161 u krevet, na primjer, u sedam, a nekad u osam.<\/span><\/p><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ne vodite ra\u010duna o <strong>higijeni sna.<\/strong> Spavate u buci, uz upaljeno svjetlo ili nakon \u0161to ste popili gore spomenutu kavu.<\/span><\/p>\n\n<\/div><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Svi znamo da nedovoljno i nekvalitetno spavanje ide ruku pod ruku s <strong>umorom<\/strong> i <strong>smanjenom radnom snagom<\/strong>. Kad ste neispavani, ne da vam se raditi, vje\u017ebati ili uop\u0107e funkcionirati. Osim toga, lo\u0161i obrasci spavanja tako\u0111er su odgovorni za<strong> ve\u0107e napade gladi ili \u017eelju za slatkim.<\/strong> Upravo su prethodno spomenute promjene u <strong>razini hormona<\/strong> njegova posljedica. Tako se zbog nedovoljno i nekvalitetnog sna mogu pojaviti <strong>promjene u apetitu,<\/strong> poput <strong>poja\u010dane gladi<\/strong> i <strong>smanjene sitosti<\/strong>. Ne iznena\u0111uje da lo\u0161 san mo\u017ee dovesti do <strong>debljanja<\/strong>, a istra\u017eiva\u010di ga ve\u0107 dugo povezuju s <strong>ve\u0107im rizikom od prekomjerne te\u017eine i pretilosti.<\/strong><\/span><\/p>\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\">Kako to u\u010diniti ispravno?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">\u010cak i uz rutinu spavanja, pobrinite se da je se <strong>redovito<\/strong> pridr\u017eavate kako bi se va\u0161e tijelo naviklo na nju.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Idite u krevet <strong>\u0161to je prije mogu\u0107e nakon \u0161to se vratite s posla<\/strong>.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li>Nemojte posezati za mobitelom ili paliti TV ili ra\u010dunalo, nego idite ravno na spavanje.<\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><strong><span class=\"Y2IQFc\" lang=\"hr\">Sun\u010dane<\/span><span style=\"font-size: 1rem;\">&nbsp;<\/span><\/strong><span style=\"font-size: 1rem;\"><strong>nao\u010dale<\/strong> mogu vam dobro do\u0107i nakon no\u0107ne smjene kako biste smanjili izlo\u017eenost o\u010diju dnevnom zra\u010denju.<\/span><\/p><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>Uvjeti spavanja<\/strong> trebali bi biti sli\u010dni onima <strong>no\u0107u<\/strong>. Nabavite <strong>rolete<\/strong> ili <strong>zavjese za zamra\u010divanje<\/strong> kako biste osigurali <strong>tamu<\/strong>. Za to mo\u017eete koristiti i <strong>masku za o\u010di.<\/strong><\/span><\/p><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\"><strong>\u010cepi\u0107i za u\u0161i<\/strong> poma\u017eu osigurati <strong>ti\u0161inu u va\u0161im u\u0161ima<\/strong>.<\/span><\/p><\/li>\n\n\n\n<li>Ako je mogu\u0107e, nemojte dopustiti da vas uznemiravaju. Isklju\u010dite telefon ili zamolite svoju obitelj da vas ne ometaju tijekom sati koje trebate spavati.<\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Kao posljednja pomo\u0107, mo\u017eda \u0107e vam biti korisni i <strong>dodaci prehrani<\/strong>. Na primjer, &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/medicinska-valerijana-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Valerian<\/a>,&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> ili popularni nootropik <strong>GABA<\/strong> mogu se koristiti za smirivanje tijela prije spavanja. Tako\u0111er mo\u017eete posegnuti za &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sleep-relax-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">slo\u017eenim dodacima<\/a>&nbsp;koji kombiniraju nekoliko aktivnih sastojaka za postizanje ve\u0107eg u\u010dinka.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Na kraju, ali ne i najmanje va\u017eno, uzimanje <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">melatonina<\/a>&nbsp; mo\u017ee pomo\u0107i. Poma\u017ee smanjiti vrijeme potrebno da se zaspi i op\u0107enito mo\u017ee pomo\u0107i u induciranju fiziolo\u0161kih stanja koja nalikuju onima no\u0107u. <span style=\"color: #ff6600;\">[6]<\/span><\/span><\/p>\n\n<\/div><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ako vas zanima detaljnije o tome \u0161to poma\u017ee u zdravom spavanju, otvorite na\u0161 \u010dlanak  <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte na\u0161e jednostavne savjete za bolji san.<\/strong><\/a><\/span><\/p>\n<\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/06\/276078144_4849901775127232_2532964466230337498_n-1124x843.jpg\" alt=\"zdrava rutina spavanja\" class=\"wp-image-478940\" style=\"width:843px;height:632px\" title=\"zdrava rutina spavanja\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_bi_tocno_mogao_izgledati_dan_s_nocnom_smjenom\"><\/span>Kako bi to\u010dno mogao izgledati dan s no\u0107nom smjenom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">No\u0107ne smjene u razli\u010ditim profesijama mogu izgledati sasvim druga\u010dije. Unato\u010d tome, na mnogo su na\u010dina sli\u010dni, pa bi op\u0107i pristup koji eventualno mo\u017eete prilagoditi svojim preferencijama mogao biti od pomo\u0107i. Evo primjera no\u0107ne smjene koja <strong>po\u010dinje u 22 sata i zavr\u0161ava u 6 &#8211; 6:30 ujutro.<\/strong><\/span><\/p>\n<\/div>\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><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Kod ku\u0107e, <strong>oko sat vremena<\/strong> prije po\u010detka smjene, po\u010dastite se <strong>obilnim glavnim obrokom.<\/strong> Tako \u0107ete biti siti dosta dugo, \u010dak i tijekom radnog vremena.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Ovaj obrok trebao bi biti<strong> najve\u0107i obrok u danu<\/strong> i trebao bi sadr\u017eavati sve va\u017ene hranjive tvari u obliku <strong>proteina, slo\u017eenih ugljikohidrata, zdravih masti i vlakana<\/strong>. Klasi\u010dan obrok od mesa (ili biljne alternative) i priloga, dopunjenog povr\u0107em, dobar je primjer.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">No\u0107u <strong>uzmite 2 lak\u0161a obroka<\/strong>. Mo\u017eete posegnuti za j<strong>ogurtom s vo\u0107em, fermentiranim mlije\u010dnim napitkom s ora\u0161astim plodovima<\/strong> ili pak <strong>komadom integralnog kruha sa \u0161unkom, sirom i povr\u0107em<\/strong>. Dobra je i &nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>proteinska plo\u010dica<\/strong><\/a> ili <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/energetske-i-zobene-plocice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">flapjack<\/a> s komadi\u0107em vo\u0107a.<\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Posljednji obrok pojedite <strong>prije odlaska s posla<\/strong> ili <strong>kada do\u0111ete ku\u0107i<\/strong>. Ipak, po\u017eeljno ga je imati na poslu (oko 17:30 &#8211; 18 sati), jer \u0107ete tako dati va\u0161em tijelu vremena da ga <strong>djelomi\u010dno probavi<\/strong> prije spavanja.<\/span><\/p><\/li>\n\n\n\n<li>Hrana prije spavanja treba biti lagana i lako probavljiva kako vam ne bi ometala san.<\/li>\n\n\n\n<li><div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Idealno bi trebalo spavati <strong>7-9 sati<\/strong> dnevno. Me\u0111utim, toliko spavati tijekom dana kada su va\u0161a obitelj ili prijatelji budni, a vi imate druge obaveze, prili\u010dno je izazovno. Stoga, poku\u0161ajte si priu\u0161titi <strong>najmanje 6 sati sna.<\/strong> Zapravo, sve manje se smatra zna\u010dajno nedovoljno sna. <span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n<\/div><\/li>\n\n\n\n<li>Kad se probudite, po\u010dastite se jo\u0161 jednim glavnim obrokom. Opet, trebao bi biti punopravan, pun svih hranjivih tvari.<\/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=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div id=\"tw-target-text-container\" class=\"tw-ta-container F0azHf tw-nfl\" tabindex=\"0\">\n<p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Prijevod\"><span class=\"Y2IQFc\" lang=\"hr\">Nije lako raditi u no\u0107nim smjenama dok se poku\u0161avate dr\u017eati zdrave prehrane. Uostalom, no\u0107ni rad <strong>remeti prirodne cirkadijalne ritmove tijela,<\/strong> poremeti ne samo osje\u0107aj gladi i sitosti, ve\u0107 i va\u0161e cjelokupno zdravlje. Unato\u010d tome, sre\u0107om je mogu\u0107e svoju prehranu staviti pod kontrolu. Va\u017eno je <strong>uspostaviti pravilan obrazac prehrane, odabrati odgovaraju\u0107e namirnice<\/strong> i <strong>planirati<\/strong> obroke unaprijed. Ali ne zaboravite na <strong>hidrataciju<\/strong> i <strong>spavajte<\/strong> \u0161to kvalitetnije.<\/span><\/p>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je na\u0161 \u010dlanak bio koristan, ne zaboravite ga podijeliti sa svojim prijateljima i obitelji.<\/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\/za-bolji-san\" 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.hr\/fitness-hrana\" 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>Balansirati no\u0107ne smjene i zdrav na\u010dina \u017eivota nije lak zadatak. Ali ako izbjegnete najve\u0107e pogre\u0161ke, svoju prehranu mo\u017eete podi\u0107i na sasvim novu razinu. Kako to u\u010diniti?<\/p>\n","protected":false},"author":156,"featured_media":478766,"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":[135],"tags":[6368,7352,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-489756","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-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>Rad u smjenama: Kako se pravilno hraniti i ne udebljati tijekom rada u no\u0107nim smjenama - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se zdravo hraniti tijekom rada u smjenama? 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