{"id":572544,"date":"2024-05-16T15:16:50","date_gmt":"2024-05-16T13:16:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=572544"},"modified":"2024-07-03T08:51:32","modified_gmt":"2024-07-03T06:51:32","slug":"10-efektivnich-tipu-jak-zatocit-s-unavou-a-mit-vice-energie","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/10-efektivnich-tipu-jak-zatocit-s-unavou-a-mit-vice-energie\/","title":{"rendered":"10 efektivn\u00edch tip\u016f, jak zato\u010dit s \u00fanavou a m\u00edt v\u00edce energie"},"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.cz\/blog\/10-efektivnich-tipu-jak-zatocit-s-unavou-a-mit-vice-energie\/#10_tipu_jak_bojovat_proti_unave\" title=\"10 tip\u016f, jak bojovat proti \u00fanav\u011b\">10 tip\u016f, jak bojovat proti \u00fanav\u011b<\/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.cz\/blog\/10-efektivnich-tipu-jak-zatocit-s-unavou-a-mit-vice-energie\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Asi mi d\u00e1te za pravdu, kdy\u017e \u0159eknu, \u017ee pracovn\u00ed t\u00fdden m\u016f\u017ee b\u00fdt hektick\u00fd. Hlavn\u011b pokud si krom\u011b pr\u00e1ce chcete u\u017e\u00edvat i r\u016fzn\u00e9 jin\u00e9 \u017eivotn\u00ed radosti. Mo\u017en\u00e1 zn\u00e1te sc\u00e9n\u00e1\u0159, kdy\u017e jste po p\u0159\u00edchodu dom\u016f popadli prvn\u00ed rychl\u00e9 j\u00eddlo ve stylu, co chladni\u010dka dala, nebo vyu\u017eili nouzov\u00e9ho \u0159e\u0161en\u00ed v podob\u011b don\u00e1\u0161ky. Ne\u017e doraz\u00ed pizza, posadili jste se na gau\u010d, poscrollovali soci\u00e1ln\u00ed s\u00edt\u011b a alespo\u0148 p\u011btkr\u00e1t z\u00edvli s my\u0161lenkou, \u017ee dnes toho m\u00e1te fakt dost. Na \u0159adu p\u0159ich\u00e1z\u00ed z\u00e1chrana v podob\u011b energy drinku nebo dal\u0161\u00ed, ji\u017e \u010dtvrt\u00e9 k\u00e1vy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Celkovou n\u00e1ladu v\u0161ak rozhodn\u011b napravuje sal\u00e1mov\u00e1 pizza. Provon\u011bla v\u00e1\u0161 d\u016fm a spolkli jste ji b\u011bhem dal\u0161\u00edho d\u00edlu obl\u00edben\u00e9ho seri\u00e1lu na Netflixu, na kter\u00fd jste se d\u00edvali dlouho do noci. Idylick\u00fd \u017eivot u\u017e pokaz\u00ed jen rann\u00ed bud\u00edk, kter\u00fd st\u0159\u00edd\u00e1 \u010dast\u00e9 z\u00edv\u00e1n\u00ed a projevy nedostatku sp\u00e1nku b\u011bhem cel\u00e9ho dne. S nimi \u00fasp\u011b\u0161n\u011b bojujete za pomoci energy drink\u016f nebo dal\u0161\u00ed d\u00e1vkou k\u00e1vy. P\u0159\u00edpadn\u011b pat\u0159\u00edte k lidem, kte\u0159\u00ed jsou zkr\u00e1tka unaven\u00ed a st\u00e1le hledaj\u00ed p\u0159\u00ed\u010dinu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 za to m\u016f\u017ee fakt, \u017ee r\u00e1no <strong><a href=\"https:\/\/gymbeam.cz\/blog\/recepty\/snidane\/\">nesn\u00edd\u00e1te<\/a><\/strong>, fl\u00e1k\u00e1te stravu b\u011bhem dne, jste ve stresu nebo na dobit\u00ed baterek sah\u00e1te po nespr\u00e1vn\u00e9m palivu v podob\u011b \u010dokol\u00e1dy \u010di jin\u00fdch sladkost\u00ed. A\u0165 jste tedy v jak\u00e9koli skupin\u011b, podobn\u00fd \u017eivotn\u00ed styl nen\u00ed dlouhodob\u011b udr\u017eiteln\u00fd a p\u0159ipravuje v\u00e1s o mnoh\u00e9 denn\u00ed radosti. Proto je na m\u00edst\u011b zamyslet se nad efektivn\u00edm \u0159e\u0161en\u00edm. No a ur\u010dit\u011b v\u00e1s pot\u011b\u0161\u00edm, kdy\u017e \u0159eknu, \u017ee jste na spr\u00e1vn\u00e9 adrese. V dne\u0161n\u00edm \u010dl\u00e1nku se toti\u017e zam\u011b\u0159\u00edme na funguj\u00edc\u00ed tipy, kter\u00e9 v\u00e1m mohou pomoci si <strong>op\u011bt u\u017e\u00edvat \u017eivota naplno, c\u00edtit se energicky a p\u0159e\u017e\u00edt ka\u017ed\u00fd den s el\u00e1nem<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku se do\u010dtete o tom, jak \u00farove\u0148 \u00fanavy ovliv\u0148uje tyto faktory:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#spanek\" style=\"border-radius:0px\">Sp\u00e1nek<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#koureni\" style=\"border-radius:0px\">Kou\u0159en\u00ed<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#alkohol\" style=\"border-radius:0px\">Alkohol<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pohyb\" style=\"border-radius:0px\">Pohyb<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#stres\" style=\"border-radius:0px\">Stres<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#pitny-rezim\" style=\"border-radius:0px\">Pitn\u00fd re\u017eim<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#strava\" style=\"border-radius:0px\">Strava<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#doplnky-stravy\" style=\"border-radius:0px\">Dopl\u0148ky stravy<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#naslouchani-svemu-telu\" style=\"border-radius:0px\">Naslouch\u00e1n\u00ed sv\u00e9mu t\u011blu<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/05\/iStock-1688423980-1124x750.jpg\" alt=\"10 tip\u016f, jak bojovat proti \u00fanav\u011b\" class=\"wp-image-569597\" title=\"10 tip\u016f, jak bojovat proti \u00fanav\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1688423980-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1688423980-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1688423980.jpg 1253w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"10_tipu_jak_bojovat_proti_unave\"><\/span>10 tip\u016f, jak bojovat proti \u00fanav\u011b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u00ed\u017ee si rozebereme efektivn\u00ed zbran\u011b, kter\u00e9 v\u00e1m pomohou zato\u010dit s \u00fanavou a mohou se hodit i v p\u0159\u00edpad\u011b chronick\u00e9ho \u00fanavov\u00e9ho syndromu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"spanek\">1. Dostate\u010dn\u00fd sp\u00e1nek<\/h3>\n\n\n\n<p>Pokud se c\u00edt\u00edte st\u00e1le unaven\u00ed, m\u011bli byste v\u011bd\u011bt, \u017ee <strong><a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\">sp\u00e1nek<\/a><\/strong> nen\u00ed aktivita, ke kter\u00e9 bychom se uchylovali jen tak z nudy. Slou\u017e\u00ed n\u00e1m toti\u017e jako takov\u00e1 <strong>lidsk\u00e1 bezdr\u00e1tov\u00e1 nab\u00edje\u010dka<\/strong>, nezbytn\u00e1 pro na\u0161e zdrav\u00ed a dal\u0161\u00ed fungov\u00e1n\u00ed. B\u011bhem tohoto \u201enab\u00edjen\u00ed\u201c toti\u017e mimo jin\u00e9 <strong>doch\u00e1z\u00ed k oprav\u011b bun\u011bk, obnov\u011b energie \u010di k uvol\u0148ov\u00e1n\u00ed hormon\u016f d\u016fle\u017eit\u00fdch pro adekv\u00e1tn\u00ed regeneraci<\/strong>. Proto je mo\u017en\u00e9, \u017ee za va\u0161\u00ed neust\u00e1lou \u00fanavou se m\u016f\u017ee skr\u00fdvat tak\u00e9 <strong>nedostatek sp\u00e1nku<\/strong>, kter\u00e9mu byste m\u011bli v\u011bnovat alespo\u0148 7 hodin denn\u011b.<\/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\">Jak bojovat s \u00fanavou d\u00edky sp\u00e1nku<\/h4>\n\n\n\n<p>Obecn\u00fd vzorec na pot\u0159ebu sp\u00e1nku neexistuje. U ka\u017ed\u00e9ho z n\u00e1s se to, kolik pot\u0159ebujeme sp\u00e1t, li\u0161\u00ed na z\u00e1klad\u011b \u017eivotn\u00edho stylu. Za v\u0161eobecn\u00e1 doporu\u010den\u00ed se v\u0161ak <strong>pro v\u011bt\u0161inu dosp\u011bl\u00fdch pova\u017euje 7 \u2013 9 hodin sp\u00e1nku<\/strong>. V tomto p\u0159\u00edpad\u011b je dobr\u00e9 <strong>poslouchat sv\u00e9 t\u011blo<\/strong>. Pokud se nap\u0159\u00edklad ve 22:00 c\u00edt\u00edte unaven\u00ed, nam\u00edsto dal\u0161\u00ed \u010d\u00e1sti seri\u00e1lu byste m\u011bli d\u00e1t p\u0159ednost posteli. Sami v praxi uvid\u00edte, jak se budete c\u00edtit dal\u0161\u00ed den, kdy p\u016fjdete <strong>do postele v optim\u00e1ln\u00edm \u010dase a nebudete ponocovat.&nbsp;<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[25]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nav\u00edc je dobr\u00e9 chodit <strong>sp\u00e1t v\u017edy ve stejnou dobu<\/strong>, jeliko\u017e jeho zm\u011bna m\u016f\u017ee naru\u0161ovat n\u00e1\u0161 biorytmus a negativn\u011b ovlivnit i kvalitu sp\u00e1nku. Proto je rozd\u00edl, zda dnes p\u016fjdete sp\u00e1t ve 22:00 nebo z\u00edtra v 01:00, i kdy\u017e budete v obou p\u0159\u00edpadech sp\u00e1t \u0159ekn\u011bme 8 hodin. Sami si po probuzen\u00ed velmi rychle v\u0161imnete, \u017ee to nen\u00ed stejn\u00fd pocit.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1 \u2013 2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z\u00e1rove\u0148 myslete na to, aby va\u0161e sp\u00e1nkov\u00e9 podm\u00ednky byly co nejlep\u0161\u00ed. Nejide\u00e1ln\u011bj\u0161\u00ed je <strong>sn\u00edt sv\u016fj sen v tmav\u00e9, tich\u00e9 a chladn\u00e9 m\u00edstnosti<\/strong>, s teplotou cca 15 \u2013 18 \u00b0C. Jist\u00fd \u010das p\u0159ed span\u00edm byste m\u011bli d\u00e1t dobrou noc i va\u0161im elektronick\u00fdm za\u0159\u00edzen\u00edm a displej\u016fm. Pokud se chcete p\u0159ipravit na nep\u0159etr\u017eitou snovou j\u00edzdu a\u017e do r\u00e1na, tak m\u00edsto mobilu s\u00e1hn\u011bte rad\u011bji po knize. K celkov\u00e9 kvalit\u011b sp\u00e1nku rozhodn\u011b p\u0159isp\u00edv\u00e1 i dobr\u00e1 matrace a pol\u0161t\u00e1\u0159.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho byste p\u0159ed span\u00edm m\u011bli omezit tak\u00e9 konzumaci kofeinu. Potvrzuje to nap\u0159\u00edklad americk\u00e1 studie, kter\u00e1 zjistila, \u017ee <strong>u\u017e\u00edv\u00e1n\u00ed kofeinu 6 hodin p\u0159ed span\u00edm v\u00fdrazn\u011b zhor\u0161ilo celkovou kvalitu sp\u00e1nku<\/strong>. Va\u0161e odpoledn\u00ed espresso byste si tedy m\u011bli na\u010dasovat o n\u011bco l\u00e9pe. I kdy\u017e je t\u0159eba dodat, \u017ee to, jak rychle na\u0161e t\u011blo dok\u00e1\u017ee <strong>odbourat kofein, z\u00e1vis\u00ed na <a href=\"https:\/\/gymbeam.cz\/blog\/geny-urcuji-vliv-kofeinu-na-telo-jak-z-jeho-povzbudivych-ucinku-vytezit-co-nejvic\/\">genech<\/a><\/strong>. Proto na n\u011bkoho m\u016f\u017ee m\u00edt mal\u00fd a na n\u011bkoho v\u011bt\u0161\u00ed vliv.&nbsp;<sup>[10]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edc a hled\u00e1te jak\u00fdsi dom\u00e1c\u00ed recept na dobr\u00fd sp\u00e1nek, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\">Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"699\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.34.47-1124x699.png\" alt=\"Jak bojovat s \u00fanavou d\u00edky sp\u00e1nku\" class=\"wp-image-569615\" title=\"Jak bojovat s \u00fanavou d\u00edky sp\u00e1nku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.34.47-1124x699.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.34.47-400x249.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.34.47-1536x956.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.34.47-2048x1274.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"koureni\">2. Skoncujte s kou\u0159en\u00edm<\/h3>\n\n\n\n<p>A te\u010f ruku na srdce, kou\u0159\u00edte? \u00danava, a to i ta chronick\u00e1, toti\u017e m\u016f\u017ee j\u00edt ruku v ruce s cigaretami. Nemluv\u011b o jin\u00fdch zdravotn\u00edch probl\u00e9mech, za kter\u00e9 je kou\u0159en\u00ed zodpov\u011bdn\u00e9. Ale v\u011b\u0159\u00edm, \u017ee na to v\u00e1s u\u017e upozornil l\u00e9ka\u0159 a p\u0159estat kou\u0159it v\u00e1s vyzval u\u017e nejeden bl\u00edzk\u00fd. Pokud ani to nepomohlo, mo\u017en\u00e1 v\u00e1s bude zaj\u00edmat, \u017ee kou\u0159en\u00ed podle v\u00fdzkum\u016f m\u016f\u017ee <strong>postupn\u011b sn\u00ed\u017eit kapacitu plic<\/strong> kv\u016fli vdechov\u00e1n\u00ed toxin\u016f a dehtu. T\u00edm p\u00e1dem se do t\u011bla <strong>dost\u00e1v\u00e1 m\u00e9n\u011b kysl\u00edku, co\u017e m\u016f\u017ee souviset tak\u00e9 s vy\u0161\u0161\u00ed m\u00edrou poci\u0165ovan\u00e9 \u00fanavy<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To potvrzuje i studie z roku 2014, ve kter\u00e9 ku\u0159\u00e1ci v souvislosti s kvalitou \u017eivota uvedli, \u017ee se <strong>c\u00edt\u00ed unaven\u00ed, neaktivn\u00ed a chyb\u00ed jim motivace zm\u011bnit sv\u016fj \u017eivotn\u00ed styl<\/strong>. Pokud jste na tom podobn\u011b, jist\u011b v\u00e1s pot\u011b\u0161\u00ed, \u017ee kdy\u017e p\u0159estanete kou\u0159it, \u010dek\u00e1 v\u00e1s cel\u00e1 \u0159ada r\u016fzn\u00fdch zdravotn\u00edch benefit\u016f. Krom\u011b energi\u010dt\u011bj\u0161\u00edho pocitu na seznamu nechyb\u00ed ani <strong>ni\u017e\u0161\u00ed riziko rakoviny plic, respira\u010dn\u00edch onemocn\u011bn\u00ed a dal\u0161\u00edch probl\u00e9m\u016f, kter\u00e9 zkracuj\u00ed d\u00e9lku \u017eivota<\/strong>.<strong>&nbsp;<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3 \u2013 6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No a v\u011b\u0159\u00edm, \u017ee byste se jist\u011b cht\u011bli v nejlep\u0161\u00ed mo\u017en\u00e9 kondici do\u017e\u00edt vnou\u010dat, d\u016fchodu \u010di dal\u0161\u00edch radost\u00ed, kter\u00e9 s sebou podzim \u017eivota p\u0159in\u00e1\u0161\u00ed. Ne nadarmo se toti\u017e \u0159\u00edk\u00e1, \u017ee p\u0159estat kou\u0159it je jedn\u00edm z <strong><a href=\"https:\/\/gymbeam.cz\/blog\/klic-k-dlouhovekosti-vedci-prinasi-8-tipu-jak-zit-dele-az-o-24-let\/\">kl\u00ed\u010d\u016f k dlouhov\u011bkosti<\/a><\/strong>. Kdy\u017e si to shrneme, tohle v\u0161echno jsou u\u017e opravdu skv\u011bl\u00e9 d\u016fvody, pro\u010d p\u0159estat kou\u0159it je\u0161t\u011b dnes. Va\u0161e t\u011blo v\u00e1m ur\u010dit\u011b pod\u011bkuje a radost ud\u011bl\u00e1te i sv\u00fdm bl\u00edzk\u00fdm.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3 \u2013 6]<\/mark><\/sup><\/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=\"31256,36685,49282,85342,105364\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"alkohol\">3. P\u0159esta\u0148te p\u00edt alkohol<\/h3>\n\n\n\n<p>P\u0159edpokl\u00e1d\u00e1m, \u017ee nepat\u0159\u00edte k lidem, kte\u0159\u00ed si jen tak doma otev\u0159ou l\u00e1hev alkoholu a vypij\u00ed ji na posezen\u00ed. Podobn\u00e9 pop\u00edjen\u00ed ale b\u00fdv\u00e1 v\u011bt\u0161inou spojeno s no\u010dn\u00edm \u017eivotem, kter\u00fd \u010dasto <strong>dost\u00e1v\u00e1 zelenou po cel\u00e9m t\u00fddnu v pr\u00e1ci<\/strong>. No a v n\u011bm se u\u017e minim\u00e1ln\u011b ob\u010das a n\u011bkdy \u010dast\u011bji najde nejeden z n\u00e1s.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zn\u00e1me ho zejm\u00e9na, kdy\u017e jdeme o v\u00edkendu ve\u010der ven<\/strong> a tento lifestyle n\u011bkdy b\u00fdv\u00e1 \u010dast\u011bj\u0161\u00ed nap\u0159\u00edklad u vysoko\u0161kolsk\u00fdch student\u016f v dob\u011b, kdy se konaj\u00ed r\u016fzn\u00e9 opening semestr parties, tematick\u00e9 ve\u010dery, barov\u00e9 kv\u00edzy, maj\u00e1lesy \u010di festivaly. Jist\u011b, ne ka\u017ed\u00fd tyto radosti pro\u017e\u00edv\u00e1 s alkoholem v ruce, ale asi mi d\u00e1te za pravdu, \u017ee v\u011bci se ob\u010das dok\u00e1\u017eou v tomto sm\u011bru zvrtnout. Kdy\u017e se tedy vrac\u00edte dom\u016f nebo na intr po podobn\u00fdch z\u00e1taz\u00edch, mo\u017en\u00e1 m\u00e1te pocit, \u017ee usnete jako miminko.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Velk\u00fdm probl\u00e9mem je v\u0161ak kvalita sp\u00e1nku, kterou <a href=\"https:\/\/gymbeam.cz\/blog\/vliv-alkoholu-na-hubnuti-regeneraci-rust-svalu\/\">alkohol<\/a> negativn\u011b ovliv\u0148uje<\/strong>. Zp\u016fsobuje toti\u017e <strong>no\u010dn\u00ed sp\u00e1nkov\u00e9 poruchy<\/strong> a br\u00e1n\u00ed n\u00e1m vyspat se tak, jak bychom cht\u011bli. Nemluv\u011b o tom, \u017ee p\u016fsob\u00ed jako <strong>diuretikum, tedy zvy\u0161uje tvorbu mo\u010di<\/strong>. Pokud si tedy p\u0159ed span\u00edm d\u00e1te je\u0161t\u011b n\u011bkolik drink\u016f, v\u00e1\u0161 sp\u00e1nek m\u016f\u017ee b\u00fdt p\u0159eru\u0161ov\u00e1n t\u00edm, \u017ee budete \u010dasto chodit na toaletu.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7 \u2013 9]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vzhledem k v\u00fd\u0161e uveden\u00fdm fakt\u016fm se po proh\u00fd\u0159en\u00e9 noci op\u011bt dost\u00e1v\u00e1me k \u00fanav\u011b, slabosti a divn\u00fdm stav\u016fm druh\u00fd den. Nemluv\u011b o <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kocovina-proc-vznika-a-jak-se-ji-rychle-zbavit\/\">kocovin\u011b<\/a><\/strong> a dal\u0161\u00edch negativn\u00edch \u00fa\u010dinc\u00edch alkoholu na na\u0161e zdrav\u00ed. Pokud jej omez\u00edte, m\u016f\u017ee se to pozitivn\u011b odrazit nejen na \u00farovni va\u0161\u00ed energie, ale tak\u00e9 na celkov\u00e9m zdrav\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/05\/iStock-1195717186-1124x749.jpg\" alt=\"Alkohol m\u016f\u017ee p\u0159isp\u00edvat k \u00fanav\u011b\" class=\"wp-image-569631\" title=\"Alkohol m\u016f\u017ee p\u0159isp\u00edvat k \u00fanav\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1195717186-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1195717186-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1195717186.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"pohyb\">4. V\u00edce se h\u00fdbejte<\/h3>\n\n\n\n<p>Pokud m\u00e1te sedav\u00e9 zam\u011bstn\u00e1n\u00ed a po p\u0159\u00edchodu dom\u016f holdujete gau\u010di, p\u0159\u00edpadn\u011b pracujete z domova a kancel\u00e1\u0159skou \u017eidli st\u0159\u00edd\u00e1 telka po pr\u00e1ci, i zde m\u016f\u017ee b\u00fdt k\u00e1men \u00farazu. Nedostatek fyzick\u00e9 aktivity a sedav\u00fd \u017eivotn\u00ed styl toti\u017e mohou <strong>p\u0159isp\u011bt k poruch\u00e1m sp\u00e1nku, ale tak\u00e9 k p\u0159etrv\u00e1vaj\u00edc\u00ed nebo chronick\u00e9 \u00fanav\u011b<\/strong>. Nemluv\u011b o dal\u0161\u00edch zdravotn\u00edch probl\u00e9mech, jako jsou kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed, \u00fazkost \u010di deprese.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11 \u2013 12]<\/mark><\/sup><\/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\">Jak bojovat s \u00fanavou d\u00edky pohybu<\/h4>\n\n\n\n<p>Pro energi\u010dt\u011bj\u0161\u00ed \u017eivot tak m\u016f\u017ee pomoci optim\u00e1ln\u00ed mno\u017estv\u00ed fyzick\u00e9 aktivity. Optim\u00e1ln\u00ed proto, \u017ee p\u0159\u00edli\u0161 mnoho pohybu by zase mohlo m\u00edt opa\u010dn\u00fd \u00fa\u010dinek. Pokud se tedy pt\u00e1te, jak moc byste se m\u011bli h\u00fdbat, je fajn dr\u017eet se obecn\u00fdch doporu\u010den\u00ed. Podle WHO by m\u011bl b\u00fdt v\u00e1\u0161 pohyb <strong>alespo\u0148 na \u00farovni 150 \u2013 300 minut st\u0159edn\u011b intenzivn\u00ed aktivity za t\u00fdden<\/strong>, p\u0159\u00edpadn\u011b <strong>75 \u2013 150 minut vysoce intenzivn\u00ed aerobn\u00ed aktivity\/t\u00fdden<\/strong>.<strong>&nbsp;<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spolu s nimi z\u00edsk\u00e1me tak\u00e9 lep\u0161\u00ed okysli\u010den\u00ed na\u0161eho t\u011bla a vyplaven\u00e9 endorfiny se po fyzick\u00e9 aktivit\u011b postaraj\u00ed o den pln\u00fd el\u00e1nu. Z\u00e1rove\u0148 je t\u0159eba dodat, \u017ee nemus\u00ed j\u00edt vylo\u017een\u011b o cvi\u010den\u00ed ve fitku. B\u011bhem pr\u00e1ce za po\u010d\u00edta\u010dem si m\u016f\u017eete dop\u0159\u00e1t <strong>n\u011bkolik kr\u00e1tk\u00fdch p\u0159est\u00e1vek a proj\u00edt se po kancel\u00e1\u0159i<\/strong>. V p\u0159\u00edpad\u011b, \u017ee pracujete z domova, m\u016f\u017eete ud\u011blat to sam\u00e9, p\u0159\u00edpadn\u011b si p\u0159es ob\u011bd <strong>vyhra\u010fte \u010das i na kr\u00e1tkou proch\u00e1zku po parku \u010di ulici p\u0159ed va\u0161\u00edm bydlen\u00edm<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postupem \u010dasu se tak mo\u017en\u00e1 dopracujete k pravideln\u00e9mu sportu, kter\u00fd v\u00e1s bude bavit a pozitivn\u011b obohat\u00ed v\u00e1\u0161 \u017eivot. Nemus\u00ed se p\u0159itom jednat jen o \u010dinky, proto\u017ee ty jsou pr\u00e1v\u011b modern\u00ed, ale m\u016f\u017ee j\u00edt o cokoli, co v\u00e1s chyt\u00ed a bude bavit. P\u0159\u00edkladem je <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\">b\u011bh<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\">j\u00edzda na kole<\/a><\/strong> nebo <strong><a href=\"https:\/\/gymbeam.cz\/blog\/8-benefitu-plavani-diky-kterym-skocite-do-vody-jeste-dnes\/\">plav\u00e1n\u00ed<\/a><\/strong>. No a d\u00edky pravidelnosti na sob\u011b \u010dasem zpozorujete lep\u0161\u00ed kondici i v\u00edce energie a el\u00e1nu do \u017eivota b\u011b\u017en\u00fdch dn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No a pokud v\u00e1m energi\u010dt\u011bj\u0161\u00ed \u017eivot nesta\u010d\u00ed jako dobr\u00fd argument k pohybu, mo\u017en\u00e1 v\u00e1s p\u0159esv\u011bd\u010d\u00ed dal\u0161\u00ed zaj\u00edmav\u00e9 d\u016fvody, kter\u00e9 naleznete v \u010dl\u00e1nku <strong><a href=\"https:\/\/gymbeam.cz\/blog\/proc-sportovat-a-cvicit-silnejsi-imunita-srdce-a-dalsich-8-duvodu\/\">Pro\u010d sportovat a cvi\u010dit? Siln\u011bj\u0161\u00ed imunita, srdce a 8 dal\u0161\u00edch d\u016fvod\u016f.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/05\/iStock-1441759606-1124x749.jpg\" alt=\"Jak bojovat s \u00fanavou d\u00edky pohybu\" class=\"wp-image-569647\" title=\"Jak bojovat s \u00fanavou d\u00edky pohybu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1441759606-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1441759606-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/iStock-1441759606.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"stres\">5. Zabojujte se stresem<\/h3>\n\n\n\n<p>Rychl\u00e1 doba, ve kter\u00e9 \u017eijeme spolu s neust\u00e1l\u00fdm tlakem na v\u00fdkon, jde ruku v ruce i s poci\u0165ovan\u00fdm stresem. No a ten p\u016fsob\u00ed mimo jin\u00e9 jako takov\u00fd vysava\u010d na\u0161\u00ed energie, co\u017e potvrzuje i americk\u00e1 studie z roku 2015. Jej\u00ed v\u00fdsledky ukazuj\u00ed, \u017ee stres je spojov\u00e1n s vy\u0161\u0161\u00ed rann\u00ed \u00fanavou, ale tak\u00e9 s \u010dast\u011bj\u0161\u00edm n\u00e1stupem \u00fanavy b\u011bhem dne. I proto je na m\u00edst\u011b zamyslet se, jestli pr\u00e1v\u011b stres ve va\u0161em \u017eivot\u011b nem\u016f\u017ee za \u00fanavu. V tomto p\u0159\u00edpad\u011b ov\u0161em ne v\u017edy pom\u016f\u017ee nab\u00edje\u010dka v podob\u011b sp\u00e1nku a existuje mnoho r\u016fzn\u00fdch zp\u016fsob\u016f, jak se <strong>odreagovat a zabojovat se stresem<\/strong>.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/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\">Jak bojovat s \u00fanavou d\u00edky zvl\u00e1d\u00e1n\u00ed stresu<\/h4>\n\n\n\n<p>N\u011bkomu pom\u00e1h\u00e1 <strong>sport, jin\u00e9mu den\u00edk, hudba, <a href=\"https:\/\/gymbeam.cz\/blog\/meditace-zpusob-jak-najit-vnitrni-pokoj-zlepsit-soustredeni-a-spanek-a-snizit-stres\/\">meditace<\/a><\/strong> \u010di <a href=\"https:\/\/gymbeam.cz\/blog\/joga-klic-k-fyzicke-a-psychicke-rovnovaze\/\"><strong>j\u00f3ga<\/strong><\/a>. Jin\u00ed zase se stresem bojuj\u00ed d\u00edky \u010dasu s p\u0159\u00e1teli a rodinou, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/proc-cvicit-venku-snizeni-stresu-zlepseni-pameti-a-dalsi-benefity\/\">cvi\u010den\u00edm na \u010derstv\u00e9m vzduchu<\/a><\/strong>, proch\u00e1zkami v p\u0159\u00edrod\u011b, chozen\u00edm do kina, <strong><a href=\"https:\/\/gymbeam.cz\/blog\/prekvapive-benefity-hrani-her-ktere-zmeni-zivot-k-lepsimu\/\">hran\u00edm her<\/a><\/strong>, skl\u00e1d\u00e1n\u00edm puzzle \u010di LEGA nebo r\u016fzn\u00fdmi jin\u00fdmi kon\u00ed\u010dky, kter\u00e9 je bav\u00ed, odreaguj\u00ed a c\u00edt\u00ed se p\u0159i nich dob\u0159e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 a chcete se dozv\u011bd\u011bt o dal\u0161\u00edch zp\u016fsobech boje, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\">Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak jej sn\u00ed\u017eit?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"pitny-rezim\">6. Dodr\u017eujte pitn\u00fd re\u017eim<\/h3>\n\n\n\n<p>V\u011bta, \u017ee pitn\u00fd re\u017eim je d\u016fle\u017eit\u00fd, pat\u0159\u00ed k notoricky zn\u00e1m\u00fdm a z\u0159ejm\u011b jste ji ve sv\u00e9m \u017eivot\u011b sly\u0161eli u\u017e fakt mnohokr\u00e1t. No a je stejn\u011b platn\u00e1 i v p\u0159\u00edpad\u011b, \u017ee v\u00e1s tr\u00e1p\u00ed \u00fanava, pocity slabosti nebo jin\u00e9 divn\u00e9 stavy. Mezi p\u0159\u00edznaky dehydratace, tedy <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\">nedostate\u010dn\u00e9ho pitn\u00e9ho re\u017eimu<\/a><\/strong>, toti\u017e krom\u011b <strong>sucha v \u00fastech, tmav\u0161\u00ed mo\u010di, bolesti hlavy \u010di z\u00e1vrat\u00ed, pat\u0159\u00ed tak\u00e9 \u00fanava<\/strong>. Studie z roku 2010 uv\u00e1d\u00ed, \u017ee ji\u017e <strong>m\u00edrn\u00e1 \u00farove\u0148 dehydratace m\u016f\u017ee p\u0159isp\u011bt k \u00fanav\u011b a poklesu v\u00fdkonu nejen b\u011bhem sportovn\u00ed aktivity<\/strong>.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nedostate\u010dn\u00fd pitn\u00fd re\u017eim m\u016f\u017ee m\u00edt nav\u00edc vliv i na pokles kognitivn\u00edch funkc\u00ed, mezi n\u011b\u017e pat\u0159\u00ed pam\u011b\u0165 \u010di vn\u00edm\u00e1n\u00ed okoln\u00edho sv\u011bta. Jedin\u00fdm efektivn\u00edm \u0159e\u0161en\u00edm z\u016fst\u00e1v\u00e1 rehydratace, kter\u00e1 podle studie z roku 2019 zam\u011b\u0159en\u00e9 na kognitivn\u00ed v\u00fdkon u dehydrovan\u00fdch \u00fa\u010dastn\u00edk\u016f <strong>p\u0159isp\u011bla ke sn\u00ed\u017een\u00ed poci\u0165ovan\u00e9 \u00fanavy a zlep\u0161en\u00ed pozornosti<\/strong>. Kdy\u017e se porozhl\u00e9dnete, podobn\u00fdch studi\u00ed souvisej\u00edc\u00edch s nedostate\u010dn\u00fdm pitn\u00fdm re\u017eimem a \u00fanavou m\u016f\u017eete naj\u00edt mnoho. I proto se recept na va\u0161i \u00fanavu m\u016f\u017ee ukr\u00fdvat na dn\u011b sklenice s vodou.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obecn\u011b plat\u00ed, \u017ee <strong>\u017eeny by m\u011bly vyp\u00edt 2,7 litru tekutin<\/strong> denn\u011b (p\u0159ibli\u017en\u011b 11 sklenic). U <strong>mu\u017e\u016f je toto \u010d\u00edslo vy\u0161\u0161\u00ed na \u00farovni 3,7 litru<\/strong> (p\u0159ibli\u017en\u011b 15 sklenic). P\u0159\u00edpadn\u011b se m\u016f\u017eeme \u0159\u00eddit doporu\u010den\u00edm <strong>30 \u2013 45 ml vody na kilogram t\u011blesn\u00e9 hmotnosti<\/strong>. Samoz\u0159ejm\u011b nen\u00ed nutn\u00e9, abyste si nyn\u00ed po\u010d\u00edtali ka\u017edou vypitou kapku vody, ale sna\u017ete se poslouchat sv\u00e9 t\u011blo a p\u00edt v\u017edy, kdy\u017e c\u00edt\u00edte \u017e\u00edze\u0148.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26, 28]<\/mark><\/sup><\/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\">Jak bojovat s \u00fanavou d\u00edky pitn\u00e9mu re\u017eimu<\/h4>\n\n\n\n<p>Chcete-li sv\u016fj pitn\u00fd re\u017eim br\u00e1t zodpov\u011bdn\u011bji, zkusit m\u016f\u017eete nap\u0159\u00edklad tyto tipy&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup>:<\/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>polo\u017ete si l\u00e1hev s vodou v pr\u00e1ci \/ \u0161kole na st\u016fl tak, abyste ji vid\u011bli a m\u011bli v\u017edy po ruce<\/li>\n\n\n\n<li>st\u00e1hn\u011bte si aplikaci, kter\u00e1 bude monitorovat v\u00e1\u0161 pitn\u00fd re\u017eim a po\u0161le v\u00e1m notifikaci v\u017edy, kdy\u017e se m\u00e1te nap\u00edt<\/li>\n\n\n\n<li>jezte v\u00edce ovoce a zeleniny, kter\u00e9 jsou bohat\u00e9 na tekutiny<\/li>\n\n\n\n<li>v p\u0159\u00edpad\u011b, \u017ee v\u00e1m nechutn\u00e1 \u010dist\u00e1 voda, osv\u011b\u017ete si ji nap\u0159\u00edklad p\u0159id\u00e1n\u00edm ovoce nebo vyzkou\u0161ejte ochucen\u00ed pomoc\u00ed instantn\u00edho n\u00e1poje bez cukru, <strong><a href=\"https:\/\/gymbeam.cz\/bcaa\">BCAA<\/a><\/strong> \u010di r\u016fzn\u00fdch bylinek v kombinaci s citr\u00f3novou \u0161\u0165\u00e1vou<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/05\/sk_jan_lesko_022022_07-1124x749.jpeg\" alt=\"Pitn\u00fd re\u017eim m\u016f\u017ee pomoci s \u00fanavou\" class=\"wp-image-569669\" title=\"Pitn\u00fd re\u017eim m\u016f\u017ee pomoci s \u00fanavou\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/sk_jan_lesko_022022_07-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/sk_jan_lesko_022022_07-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/sk_jan_lesko_022022_07.jpeg 1290w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"strava\">7. Jezte zdrav\u011bji<\/h3>\n\n\n\n<p>Pokud tr\u00e1v\u00edte dost \u010dasu na va\u0161em chytr\u00e9m telefonu, z\u0159ejm\u011b mysl\u00edte i na to, abyste m\u011bli po ruce nab\u00edje\u010dku. Stejn\u011b jako kdy\u017e jezd\u00edte autem, tak m\u00e1te na radaru fakt, \u017ee kdy\u017e v\u00e1m zasv\u00edt\u00ed kontrolka paliva, mus\u00edte nav\u0161t\u00edvit benz\u00ednku nebo nab\u00edje\u010dku. No a to sam\u00e9 plat\u00ed i v p\u0159\u00edpad\u011b na\u0161eho t\u011bla, kter\u00e9 tak\u00e9 pot\u0159ebuje sv\u00e9 palivo. V na\u0161em p\u0159\u00edpad\u011b v\u0161ak na\u0161t\u011bst\u00ed nen\u00ed nutn\u00e9 p\u00edt benzin, naftu ani se p\u0159ipojovat na elektrickou nab\u00edje\u010dku. K tomu, abychom <strong>mohli fungovat a m\u011bli dostatek energie, pot\u0159ebujeme jen kvalitn\u00ed stravu<\/strong>. Tady plat\u00ed, \u017ee va\u0161e t\u011blo byste v tomto kontextu m\u011bli vn\u00edmat jako takovou <strong>malou chemickou tov\u00e1rnu, kter\u00e1 funguje podle toho, co do n\u00ed vkl\u00e1d\u00e1te<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aut\u00ed\u010dk\u00e1\u0159i mi daj\u00ed jist\u011b za pravdu, \u017ee ani do sv\u00e9ho mil\u00e1\u010dka na \u010dty\u0159ech kolech nenatankuj\u00ed jak\u00e9koli levn\u00e9 palivo z nezn\u00e1m\u00e9 pumpy za m\u011bstem. Tech nad\u0161enci zase ur\u010dit\u011b nenab\u00edjej\u00ed sv\u016fj chytr\u00fd telefon pomoc\u00ed levn\u00e9 nekvalitn\u00ed nab\u00edje\u010dky s ni\u017e\u0161\u00edm nap\u011bt\u00edm, ne\u017e je pot\u0159eba. I proto n\u00e1m tyto v\u011bci <strong>vydr\u017e\u00ed adekv\u00e1tn\u011b slou\u017eit co nejd\u00e9le<\/strong>. No a kdy\u017e se takhle p\u011bkn\u011b dok\u00e1\u017eeme starat o materi\u00e1ln\u00ed v\u011bci, na\u0161e t\u011blo by m\u011blo v tomto kontextu b\u00fdt jako takov\u00e1 v\u00fdkladn\u00ed sk\u0159\u00ed\u0148. Pokud chceme, aby m\u011blo dostatek \u0161\u0165\u00e1vy a fungovalo tak, jak m\u00e1, je d\u016fle\u017eit\u00e9 <strong>omezit nezdrav\u00e9 zdroje energie v podob\u011b vysoce pr\u016fmyslov\u011b zpracovan\u00fdch potravin<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ty lze vn\u00edmat jako levn\u00e9 palivo z nezn\u00e1m\u00e9 pumpy. Va\u0161e auto s n\u00edm sice pojede, ale \u010dasem se nevyhnete servisu nebo jin\u00fdm probl\u00e9m\u016fm. Tot\u00e9\u017e plat\u00ed i v p\u0159\u00edpad\u011b nezdrav\u00fdch potravin. Sice se z nich naj\u00edte, ale <strong>to neznamen\u00e1, \u017ee v\u00e1m prosp\u00edvaj\u00ed a dodaj\u00ed pot\u0159ebnou d\u00e1vku pomalu se uvol\u0148uj\u00edc\u00ed energie po cel\u00fd den<\/strong>. Nemluv\u011b o tom, \u017ee obsahuj\u00ed mno\u017estv\u00ed soli, cukru \u010di tuku, z nich\u017e \u010dasem plynou r\u016fzn\u00e9 zdravotn\u00ed probl\u00e9my.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomoci zato\u010dit s t\u011bmito potravinami v\u00e1m m\u016f\u017ee tak\u00e9 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-omezit-vysoce-prumyslove-zpracovane-potraviny-a-jist-zdraveji\/\">7 tip\u016f, jak omezit pr\u016fmyslov\u011b zpracovan\u00e9 potraviny a j\u00edst zdrav\u011bji.<\/a><\/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\">Jak bojovat s \u00fanavou d\u00edky strav\u011b<\/h4>\n\n\n\n<p>Sna\u017ete se do sv\u00e9ho t\u011bla <strong>tankovat pr\u00e9miov\u00e9 a kvalitn\u00ed palivo v podob\u011b \u010derstv\u00fdch a celistv\u00fdch potravin<\/strong>. Ty v\u00e1m poskytnou optim\u00e1ln\u00ed nutri\u010dn\u00ed hodnotu, dopln\u00ed energii, mikro\u017eiviny a podpo\u0159\u00ed t\u011blesn\u00e9 funkce.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mezi potraviny pro boj proti \u00fanav\u011b pat\u0159\u00ed:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/bilkoviny-funkce-v-tele-optimalni-prijem-zdroje-v-potravinach-a-co-hrozi-pri-jejich-nedostatku\/\">b\u00edlkoviny<\/a><\/strong> (maso, mo\u0159sk\u00e9 plody, s\u00fdry, lu\u0161t\u011bniny, pseudoobilniny, <strong><a href=\"https:\/\/gymbeam.cz\/kureci-prsa-ve-vlastni-stave-gymbeam.html\">ku\u0159ec\u00ed<\/a><\/strong>, kr\u016ft\u00ed, <strong><a href=\"https:\/\/gymbeam.cz\/ryby\">ryby<\/a><\/strong>, ml\u00e9ko, ml\u00e9\u010dn\u00e9 v\u00fdrobky, <strong><a href=\"https:\/\/gymbeam.cz\/egg-albumin-gymbeam.html\">vejce<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/tofu-gymbeam.html\">tofu<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/bio-tempeh-vanavita.html\">tempeh<\/a><\/strong>, <strong><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\">o\u0159echy a sem\u00ednka<\/a><\/strong>, rostlinn\u00e9 n\u00e1hra\u017eky masa, <strong><a href=\"https:\/\/gymbeam.cz\/lahudkove-drozdi-gymbeam.html\">lah\u016fdkov\u00e9 dro\u017ed\u00ed<\/a><\/strong>, syrov\u00e1tkov\u00fd \u010di rostlinn\u00fd protein, <strong><a href=\"https:\/\/gymbeam.cz\/proteinove-tycinky\">proteinov\u00e9 ty\u010dinky<\/a><\/strong> apod.)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\">komplexn\u00ed sacharidy<\/a><\/strong> v podob\u011b celozrnn\u00fdch obilovin a cere\u00e1li\u00ed (r\u00fd\u017ee, hr\u00e1ch, <strong><a href=\"https:\/\/gymbeam.cz\/bio-cerne-fazole-ready-to-eat-vanavita.html\">fazole<\/a><\/strong>, oves, t\u011bstoviny, celozrnn\u00fd chl\u00e9b, mouka, pe\u010divo, <strong><a href=\"https:\/\/gymbeam.cz\/bezlepkove-ovesne-vlocky-jemne-gymbeam.html\">ovesn\u00e9 vlo\u010dky<\/a><\/strong> apod.)<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/tuky-dobre-spatne\/\">tuky<\/a><\/strong> (<strong><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\">o\u0159echy a sem\u00ednka<\/a><\/strong>, oleje, olivy, avok\u00e1do apod.)<\/li>\n\n\n\n<li>voda nam\u00edsto k\u00e1vy, kofeinov\u00fdch a slazen\u00fdch n\u00e1poj\u016f \u010di d\u017eus\u016f<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zkuste tedy do j\u00eddeln\u00ed\u010dku za\u0159adit v\u00fd\u0161e zm\u00edn\u011bn\u00e9 potraviny a sami uvid\u00edte, \u017ee se budete c\u00edtit energi\u010dt\u011bji ne\u017e v p\u0159\u00edpad\u011b, \u017ee si k sn\u00eddani d\u00e1te latte s croissantem, k ob\u011bdu pizzu a k ve\u010de\u0159i sko\u0159icov\u00e9 cere\u00e1lie zn\u00e1m\u00e9 zna\u010dky. Je v\u0161ak d\u016fle\u017eit\u00e9 j\u00edst <strong>adekv\u00e1tn\u00ed mno\u017estv\u00ed energie vzhledem ke sv\u00fdm pot\u0159eb\u00e1m<\/strong>. Krom\u011b toho plat\u00ed, \u017ee byste se m\u011bli <strong>vyhnout t\u011b\u017eko straviteln\u00fdm j\u00eddl\u016fm b\u011bhem dne, kter\u00e9 nadm\u011brn\u011b zat\u00ed\u017e\u00ed tr\u00e1ven\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si tedy k ob\u011bdu d\u00e1te jeden mega burger s hranolky nebo velkou pizzu, d\u0159\u00edve, ne\u017e se v\u00e1m seb\u011bhnou v\u0161echny sliny, byste m\u011bli v\u011bd\u011bt, \u017ee po takov\u00e9m j\u00eddle v\u00e1s \u010dek\u00e1 \u00fatlum a jedin\u00e1 touha lehnout si do postele. Mnohem lep\u0161\u00edm \u0159e\u0161en\u00edm mohou b\u00fdt <strong>men\u0161\u00ed porce j\u00eddel b\u011bhem dne, kter\u00e9 v\u00e1m zajist\u00ed optim\u00e1ln\u00ed p\u0159\u00edsun energie a nenechaj\u00ed \u00fanavu, aby v\u00e1m pokazila dne\u0161n\u00ed pl\u00e1ny<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No a pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edc, ur\u010dit\u011b nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\">Co je zdrav\u00e1 strava a jak se nau\u010dit zdrav\u011b j\u00edst?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"Jak bojovat s \u00fanavou d\u00edky zdrav\u00e9 strav\u011b\" class=\"wp-image-569686\" title=\"Jak bojovat s \u00fanavou d\u00edky zdrav\u00e9 strav\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\" id=\"doplnky-stravy\">8. Vyu\u017eijte dopl\u0148ky stravy<\/h3>\n\n\n\n<p>Pokud m\u00e1te pocit, \u017ee v\u00e1\u0161 j\u00eddeln\u00ed\u010dek nen\u00ed v\u017edy ide\u00e1ln\u00ed, k boji proti \u00fanav\u011b m\u016f\u017eete vyu\u017e\u00edt i dopl\u0148ky stravy. D\u016fvod toho, \u017ee se c\u00edt\u00edte unaven\u00ed, ospal\u00ed, bez energie nebo jako v\u00e1\u0161 chytr\u00fd telefon s 10% zbytkem baterie, se m\u016f\u017ee ukr\u00fdvat i <strong>v nenapln\u011bn\u00e9 pot\u0159eb\u011b vitam\u00edn\u016f nebo miner\u00e1ln\u00edch l\u00e1tek<\/strong>. Ty jsou pot\u0159ebn\u00e9 pro spr\u00e1vn\u00fd energetick\u00fd metabolismus a nedostatek mnoha z nich se m\u016f\u017ee projevit <strong>\u00fanavou, slabost\u00ed nebo vy\u010derp\u00e1n\u00edm<\/strong>.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18 \u2013 19, 27]<\/mark><\/sup><\/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\">Jak bojovat s \u00fanavou d\u00edky dopl\u0148k\u016fm stravy<\/h4>\n\n\n\n<p>Nedostatek vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek souvisej\u00edc\u00edch s p\u0159\u00edznaky \u00fanavy lze \u0159e\u0161it bu\u010f zkvalitn\u011bn\u00edm stravy, nebo dopl\u0148ky. S\u00e1hnout m\u016f\u017eete nap\u0159\u00edklad po v\u00fd\u0161e zm\u00edn\u011bn\u00fdch <strong><a href=\"https:\/\/gymbeam.cz\/vitamin-b-complex-forte-gymbeam.html\">vitam\u00ednech B12<\/a><\/strong> nebo <strong><a href=\"https:\/\/gymbeam.cz\/vitamin-d3-2000-iu-gymbeam.html\">vitam\u00ednu D<\/a><\/strong>, kter\u00fd typicky najdete ve form\u011b tablet \u010di kapsl\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Mezi l\u00e1tky, kter\u00e9 p\u0159isp\u00edvaj\u00ed ke sn\u00ed\u017een\u00ed \u00fanavy a vy\u010derp\u00e1n\u00ed, v\u0161ak pat\u0159\u00ed tak\u00e9:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>riboflavin (vitam\u00edn B2)<\/li>\n\n\n\n<li>niacin (vitam\u00edn B3)<\/li>\n\n\n\n<li>kyselina pantotenov\u00e1 (vitam\u00edn B5)<\/li>\n\n\n\n<li>vitam\u00edn B6<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/kyselina-listova-gymbeam.html\">fol\u00e1t (vitam\u00edn B9)<\/a><\/strong><\/li>\n\n\n\n<li>vitam\u00edn B12 <\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\">ho\u0159\u010d\u00edk<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/vitamin-c-1000-mg-gym-beam.html\">vitam\u00edn C<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\">\u017eelezo<\/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<h5 class=\"wp-block-heading\">Mezi l\u00e1tky, kter\u00e9 p\u0159isp\u00edvaj\u00ed ke spr\u00e1vn\u00e9 l\u00e1tkov\u00e9 p\u0159em\u011bn\u011b, d\u016fle\u017eit\u00e9 pro tvorbu energie, pat\u0159\u00ed:<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/magnezium\">ho\u0159\u010d\u00edk<\/a><\/strong><\/li>\n\n\n\n<li>j\u00f3d<\/li>\n\n\n\n<li>thiamin (vitam\u00edn B1)<\/li>\n\n\n\n<li>riboflavin (vitam\u00edn B2)<\/li>\n\n\n\n<li>niacin (vitam\u00edn B3)<\/li>\n\n\n\n<li>kyselina pantotenov\u00e1 (vitam\u00edn B5)<\/li>\n\n\n\n<li>vitam\u00edn B6<\/li>\n\n\n\n<li>biotin (vitam\u00edn B7)<\/li>\n\n\n\n<li>vitam\u00edn B12 <\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/vitamin-c\">vitam\u00edn C<\/a><\/strong><\/li>\n\n\n\n<li>mangan<\/li>\n\n\n\n<li>m\u011b\u010f<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/zelezo\">\u017eelezo<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/vapnik\">v\u00e1pn\u00edk<\/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<p>Pokud v\u00e1s t\u00e9mata vitam\u00edn\u016f a miner\u00e1ln\u00edch l\u00e1tek zaj\u00edmaj\u00ed, p\u0159e\u010dt\u011bte si na\u0161e \u010dl\u00e1nky:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-vitaminy-k-cemu-slouzi-jak-poznat-nedostatek-a-kolik-jich-prijimat\/\">Kompletn\u00ed pr\u016fvodce vitam\u00edny: K \u010demu slou\u017e\u00ed, jak poznat nedostatek a kolik jich p\u0159ij\u00edmat?<\/a><\/strong><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-mineralnimi-latkami-jake-funkce-plni-kolik-jich-prijimat-a-jak-odhalit-nedostatek\/\">Kompletn\u00ed pr\u016fvodce miner\u00e1ln\u00edmi l\u00e1tkami: Jak\u00e9 funkce pln\u00ed, kolik jich p\u0159ij\u00edmat a jak odhalit nedostatek?<\/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<p>Mo\u017enosti jsou v\u0161ak v tomto sm\u011bru podstatn\u011b \u0161ir\u0161\u00ed a na v\u00e1\u0161 radar hledaj\u00edc\u00ed energii m\u016f\u017eete za\u0159adit i <strong><a href=\"https:\/\/gymbeam.cz\/kreatin-caps-100-creapurer-gymbeam.html\">kreatin<\/a><\/strong>. Jedn\u00e1 se o pro t\u011blo p\u0159irozenou l\u00e1tku, kter\u00e1 vznik\u00e1 v j\u00e1trech a v men\u0161\u00ed m\u00ed\u0159e se na jeho tvorb\u011b pod\u00edl\u00ed i slinivka \u010di ledviny. Nej\u010dast\u011bji jej vyhled\u00e1vaj\u00ed zejm\u00e9na sportovci, kte\u0159\u00ed cht\u011bj\u00ed ze sv\u00fdch tr\u00e9nink\u016f dostat maximum a posunout hranice v\u00fdkonu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0158ada r\u016fzn\u00fdch studi\u00ed v\u0161ak dokazuje, \u017ee m\u016f\u017ee b\u00fdt zaj\u00edmav\u00fd i pro lidi, kter\u00e9 tr\u00e1p\u00ed \u00fanava, proto\u017ee jde o l\u00e1tku, kter\u00e1 se <strong>pod\u00edl\u00ed na energetick\u00e9m metabolismu na\u0161eho t\u011bla<\/strong>. Nap\u0159\u00edklad v\u00fdzkum z roku 2019 \u0159\u00edk\u00e1, <strong>\u017ee ni\u017e\u0161\u00ed hladina kreatinu v mozku se poj\u00ed s vy\u0161\u0161\u00ed m\u00edrou poci\u0165ovan\u00e9 \u00fanavy z nedostatku sp\u00e1nku<\/strong>, se kterou m\u016f\u017ee pomoci pr\u00e1v\u011b suplementace kreatinem.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[20]<\/mark><\/sup><\/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>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edc, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/kreatin-neni-jen-na-svaly-a-silu-jaky-vliv-ma-na-mozek-imunitu-a-celkove-zdravi\/\">Kreatin nen\u00ed jen na svaly a s\u00edlu. Jak\u00fd vliv m\u00e1 na mozek, imunitu a celkov\u00e9 zdrav\u00ed?<\/a><\/strong><\/li>\n\n\n\n<li>No a s v\u00fdb\u011brem v\u00e1m m\u016f\u017ee pomoci \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/jak-vybrat-nejlepsi-kreatin\/\">Jak vybrat nejlep\u0161\u00ed kreatin<\/a><\/strong>, kter\u00fd z\u00e1rove\u0148 rozeb\u00edr\u00e1 i nejzn\u00e1m\u011bj\u0161\u00ed m\u00fdty, d\u00e1vkov\u00e1n\u00ed a dal\u0161\u00ed v\u011bdeck\u00e1 fakta spojen\u00e1 s touto l\u00e1tkou.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1124x749.jpeg\" alt=\"Vitam\u00edny proti \u00fanav\u011b\" class=\"wp-image-569727\" title=\"Vitam\u00edny proti \u00fanav\u011b\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Copy-of-WhatsApp-Image-2019-12-06-at-18.11.324.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"naslouchani-svemu-telu\">9. Poslouchejte sv\u00e9 t\u011blo<\/h3>\n\n\n\n<p>V souvislosti s \u010dastou \u00fanavou je dobr\u00e9 poslouchat i sv\u00e9 t\u011blo. Pokud v\u00e1m toti\u017e cel\u00e9 odpoledne blik\u00e1 kontrolka na dobit\u00ed baterek, asi nen\u00ed na m\u00edst\u011b natahovat dne\u0161n\u00ed ve\u010der a p\u0159em\u00e1hat se na gau\u010di p\u0159i dal\u0161\u00ed \u010d\u00e1sti seri\u00e1lu. Z\u00e1rove\u0148 myslete na to, \u017ee <strong>jedna noc sp\u00e1nku nedok\u00e1\u017ee plnohodnotn\u011b nahradit n\u011bkolik probd\u011bl\u00fdch dn\u00ed<\/strong>. Krom\u011b toho je t\u0159eba \u0159\u00edci, \u017ee ne st\u00e1le je sp\u00e1nek pr\u00e1v\u011b tou kouzelnou h\u016flkou, jej\u00ed\u017e m\u00e1vnut\u00ed v posteli zato\u010d\u00ed s va\u0161\u00ed \u00fanavou jednou prov\u017edy.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkdy se p\u0159\u00ed\u010dina ukr\u00fdv\u00e1 \u00fapln\u011b jinde a mo\u017en\u00e1 pot\u0159ebujete jin\u00e9 typy odpo\u010dinku, kter\u00e9 v\u00e1m dok\u00e1\u017eou dob\u00edt baterky. Pokud m\u00e1te pocit, \u017ee sp\u00edte dob\u0159e, ale \u00fanava se jaksi nevytr\u00e1c\u00ed, zkusit m\u016f\u017eete <strong>ment\u00e1ln\u00ed odpo\u010dinek v podob\u011b odpout\u00e1n\u00ed se od soci\u00e1ln\u00edch s\u00edt\u00ed, chytr\u00fdch telefon\u016f, tablet\u016f, telky \u010di po\u010d\u00edta\u010d\u016f<\/strong>. Nam\u00edsto toho si dop\u0159ejte <strong>pobyt v tich\u00e9m prost\u0159ed\u00ed, v\u00fdlet do p\u0159\u00edrody, lekci j\u00f3gy nebo meditaci<\/strong>. Zkusit m\u016f\u017eete tak\u00e9 <strong>\u010dten\u00ed knih \u010di duchovn\u00ed odpo\u010dinek, nap\u0159\u00edklad v podob\u011b n\u00e1v\u0161t\u011bvy kostela<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s toto t\u00e9ma zaj\u00edm\u00e1 v\u00edce, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-delat-kdyz-spanek-nezabira-zamerte-se-na-techto-7-typu-odpocinku\/\">Co d\u011blat, kdy\u017e sp\u00e1nek nezab\u00edr\u00e1? Zam\u011b\u0159te se na t\u011bchto 7 typ\u016f odpo\u010dinku<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">10. Dodate\u010dn\u00e9 tipy pro energi\u010dt\u011bj\u0161\u00ed \u017eivot<\/h3>\n\n\n\n<p>K pocit\u016fm nekon\u010d\u00edc\u00ed \u00fanavy m\u016f\u017ee p\u0159isp\u011bt je\u0161t\u011b mnoho r\u016fzn\u00fdch faktor\u016f. N\u011bkdy je zdrojem t\u011bchto probl\u00e9m\u016f pr\u00e1v\u011b dom\u00e1cnost, ve kter\u00e9 \u017eijete. Zvl\u00e1\u0161\u0165 v p\u0159\u00edpad\u011b, \u017ee si nem\u016f\u017eete vzpomenout, kdy naposledy jste rozt\u00e1hli z\u00e1v\u011bsy \u010di \u017ealuzie. Obecn\u011b je toti\u017e dobr\u00e9, abyste si <strong>doma dop\u0159\u00e1li dostatek slune\u010dn\u00edho sv\u011btla<\/strong>. Jist\u011b mi toti\u017e d\u00e1te za pravdu, \u017ee b\u011bhem slune\u010dn\u00fdch dn\u016f jste se c\u00edtili podstatn\u011b l\u00e9pe ne\u017e v dob\u011b podzimu a zimy, kdy se brzy stm\u00edv\u00e1 a dny jsou na slunce mnohem chud\u0161\u00ed. Nemluv\u011b o tom, \u017ee <strong>pobyt na slunci rozhodn\u011b prosp\u011bje i va\u0161\u00ed n\u00e1lad\u011b<\/strong>.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[21]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S tou v\u00e1m m\u016f\u017ee pomoci i setk\u00e1v\u00e1n\u00ed se sv\u00fdmi bl\u00edzk\u00fdmi, a\u0165 u\u017e se jedn\u00e1 o rodinu nebo p\u0159\u00e1tele. Krom\u011b toho se tato pozitivn\u00ed setk\u00e1n\u00ed dok\u00e1\u017e\u00ed podepsat i na va\u0161em \u017eivotn\u00edm el\u00e1nu, nebo\u0165 <strong>soci\u00e1ln\u00ed izolace m\u016f\u017ee p\u0159isp\u00edvat k pocit\u016fm \u00fanavy<\/strong>. Pokud si tedy jen t\u011b\u017eko vzpom\u00edn\u00e1te na to, kdy jste naposledy vid\u011bli sv\u00e9 kamar\u00e1dy, mo\u017en\u00e1 bude fajn ozvat se jim pr\u00e1v\u011b dnes a n\u011bco spolu podniknout.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[22]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Skv\u011bl\u00fdm dom\u00e1c\u00edm receptem proti \u00fanav\u011b m\u016f\u017ee b\u00fdt i kr\u00e1tk\u00e9 zd\u0159\u00edmnut\u00ed b\u011bhem dne. Jeho v\u00fdhody sledovaly mnoh\u00e9 v\u00fdzkumy, kter\u00e9 p\u0159i\u0161ly s t\u00edm, \u017ee tzv. <strong>\u0161lof\u00edk m\u016f\u017ee b\u00fdt prosp\u011b\u0161n\u00fd v souvislosti s kognitivn\u00edm v\u00fdkonem i sn\u00ed\u017een\u00edm \u00fanavy \u010di vy\u010derp\u00e1n\u00ed<\/strong>. Z\u00e1rove\u0148 je dobr\u00fdm n\u00e1strojem k tomu, aby v\u00e1m \u010das od \u010dasu <strong>doplnil nedostatek no\u010dn\u00edho sp\u00e1nku<\/strong>. Pokud v\u00e1s tedy tr\u00e1p\u00ed \u00fanava b\u011bhem dne, vyzkou\u0161et m\u016f\u017eete i kr\u00e1tk\u00e9 zd\u0159\u00edmnut\u00ed po dobu 10 \u010di 20 minut.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[23]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tomto sm\u011bru je ide\u00e1ln\u00ed, abyste si podobn\u00fd \u0161lof\u00edk dop\u0159\u00e1li v d\u0159\u00edv\u011bj\u0161\u00edch hodin\u00e1ch, proto\u017ee odpoledne nebo v podve\u010der by u\u017e mohl naru\u0161it v\u00e1\u0161 no\u010dn\u00ed sp\u00e1nek. Nezapome\u0148te na to, \u017ee takov\u00e1 pauzi\u010dka <strong>vy\u017eaduje klidn\u00e9 a tich\u00e9 prost\u0159ed\u00ed<\/strong>, ve kter\u00e9m si m\u016f\u017eete zd\u0159\u00edmnout bez p\u0159eru\u0161en\u00ed a dop\u0159\u00e1t si je\u0161t\u011b p\u00e1r minut \u010dasu na klidn\u00e9 probuzen\u00ed d\u0159\u00edve, ne\u017e se pust\u00edte do ka\u017edodenn\u00edch povinnost\u00ed.&nbsp;<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[24]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"741\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.39.41-1124x741.png\" alt=\"Soci\u00e1ln\u00ed izolace m\u016f\u017ee p\u0159isp\u00edvat k pocit\u016fm \u00fanavy\" class=\"wp-image-569743\" title=\"Soci\u00e1ln\u00ed izolace m\u016f\u017ee p\u0159isp\u00edvat k pocit\u016fm \u00fanavy\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.39.41-1124x741.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.39.41-400x264.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.39.41-1536x1013.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/05\/Snimka-obrazovky-2024-05-17-o-11.39.41-2048x1351.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00danava \u010das od \u010dasu p\u0159ijde na ka\u017ed\u00e9ho z n\u00e1s. Pokud v\u0161ak m\u00e1te pocit, \u017ee by se ji\u017e dala nazvat chronickou a negativn\u011b ovliv\u0148uje v\u00e1\u0161 \u017eivot, nemus\u00edte se st\u00e1t jej\u00edm rukojm\u00edm. Nam\u00edsto toho se m\u016f\u017eete chopit zbran\u00ed v podob\u011b v\u00fd\u0161e uveden\u00fdch a v\u011bdecky podlo\u017een\u00fdch tip\u016f, kter\u00e9 <strong>mohou do va\u0161eho \u017eivota vn\u00e9st v\u00edce energie a el\u00e1nu<\/strong>. Mo\u017en\u00e1 bude sta\u010dit jen p\u00e1r \u00faprav \u017eivotn\u00edho stylu, kter\u00e9 po\u0161lou va\u0161e bled\u00e9 \u010di unaven\u00e9 J\u00c1 do minulosti a daj\u00ed prostor nov\u00e9mu a energi\u010dt\u011bj\u0161\u00edmu \u010dlov\u011bku. Z\u00e1rove\u0148 je t\u0159eba jedn\u00edm dechem dodat, \u017ee v p\u0159\u00edpad\u011b dlouhodob\u00e9 \u00fanavy, kdy nezab\u00edr\u00e1 \u017e\u00e1dn\u00fd z v\u00fd\u0161e zm\u00edn\u011bn\u00fdch recept\u016f, <strong>je na m\u00edst\u011b nav\u0161t\u00edvit l\u00e9ka\u0159e<\/strong>, kter\u00fd v\u00e1m pom\u016f\u017ee diagnostikovat probl\u00e9m a zvolit l\u00e9\u010dbu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te se s tipy pod\u011blit i se sv\u00fdmi zn\u00e1m\u00fdmi.<\/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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pocit \u00fanavy b\u011bhem t\u00fddne z\u0159ejm\u011b zn\u00e1 ka\u017ed\u00fd z n\u00e1s. Opakuje-li se v\u0161ak \u010dast\u011bji, ne\u017e by m\u011bl, z\u0159ejm\u011b je na m\u00edst\u011b zamyslet se nad t\u00edm, jak si dob\u00edt baterky. \u0158e\u0161en\u00edm mohou b\u00fdt efektivn\u00ed tipy, kter\u00e9 zato\u010d\u00ed s \u00fanavou a vr\u00e1t\u00ed el\u00e1n do ka\u017edodenn\u00edho \u017eivota.<\/p>\n","protected":false},"author":120,"featured_media":569949,"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":[32],"tags":[7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-572544","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-zdravi","9":"tag-zdravy-zivotni-styl","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 efektivn\u00edch tip\u016f, jak zato\u010dit s \u00fanavou a m\u00edt v\u00edce energie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak bojovat nejen s chronickou \u00fanavou? 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