{"id":672924,"date":"2025-02-15T09:54:02","date_gmt":"2025-02-15T08:54:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=672924"},"modified":"2025-02-15T09:54:05","modified_gmt":"2025-02-15T08:54:05","slug":"mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/","title":{"rendered":"Mikrobiom: Kaj je in kako lahko zdravje \u010drevesja vpliva na va\u0161o fizi\u010dno in du\u0161evno pripravljenost?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/#Kaj_je_mikrobiom\" title=\"Kaj je mikrobiom?\">Kaj je mikrobiom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/#Kaj_vpliva_na_sestavo_mikrobioma\" title=\"Kaj vpliva na sestavo mikrobioma?\">Kaj vpliva na sestavo mikrobioma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/#Kaj_pocne_crevesni_mikrobiom\" title=\"Kaj po\u010dne \u010drevesni mikrobiom?\">Kaj po\u010dne \u010drevesni mikrobiom?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/#Kaj_se_zgodi_ce_je_mikrobiom_v_neravnovesju\" title=\"Kaj se zgodi, \u010de je mikrobiom v neravnovesju?\">Kaj se zgodi, \u010de je mikrobiom v neravnovesju?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/#Kako_spodbujati_zdrav_mikrobiom\" title=\"Kako spodbujati zdrav mikrobiom\">Kako spodbujati zdrav mikrobiom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/#Zakljucek_V_zdravem_crevesju_je_zdrav_duh\" title=\"Zaklju\u010dek? V zdravem \u010drevesju je zdrav duh!\">Zaklju\u010dek? V zdravem \u010drevesju je zdrav duh!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mikroorganizmi \u017eivijo vse okoli nas. Louis Pasteur je &#8216;moral&#8217; izumiti postopek <strong>pasterizacije,<\/strong> da bi lahko \u017eivila shranjevali dlje brez tveganja kvarjenja. Bakterije, glive, virusi in drugi mikroorganizmi se nahajajo <strong>na vsaki povr\u0161ini<\/strong> na\u0161ega planeta. Najdemo jih v vsaki kapljici oceana, v zraku, v ledenikih Antarktike ali v najbolj ekstremnih razmerah Mrtvega morja in vro\u010dih globokomorskih ognjenikih. Nekateri lahko pre\u017eivijo v prisotnosti radioaktivnih snovi ali celo \u017eivijo sredi staljene sredice \u010dernobilskega reaktorja. Zato nas ne sme presenetiti, da mikroorganizme najdemo tudi <strong>na povr\u0161ini \u010dlove\u0161kega telesa in v njem.<\/strong> Te mikroorganizme in njihovo okolje imenujemo <strong>mikrobiom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mikroorganizmi so vedno vplivali na evolucijo \u017eivljenja na Zemlji in imajo enako pomemben vpliv na zdravje ljudi.\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n<\/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=\"Kaj_je_mikrobiom\"><\/span>Kaj je mikrobiom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mikrobiom je skupek <strong>vseh mikroorganizmov,<\/strong> ki \u017eivijo na povr\u0161ini (ko\u017ei) in v notranjosti \u010dlove\u0161kega telesa. Ti mikroorganizmi vklju\u010dujejo <strong>bakterije, viruse, glive (kvasovke) in pra\u017eivali.<\/strong> V idealnem primeru so ti mikroorganizmi <strong>va\u0161i dobri prijatelji<\/strong> in z vami \u017eivijo v <strong>simbiozi.<\/strong> Pomagajo vam pri za\u0161\u010diti pred &#8220;slabimi&#8221; mikroorganizmi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najbolj znana bakterija, ki jo najdemo v mikrobiomu ljudi in drugih toplokrvnih \u017eivali, je <em>Escherichia coli.<\/em> Relativno enostavno jo je gojiti v laboratorijskih pogojih, celotna DNK-sekvenca pa je dobro poznana. Zato je postala <strong>osnovno orodje molekularne<\/strong> biologije in pomembno prispeva k biolo\u0161kim in medicinskim raziskavam.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede na mesto pojavljanja lo\u010dimo mikrobiome, kot so \u010drevesni, ko\u017eni, ustni mikrobiom ter mikrobioma mo\u017eganov in plju\u010d. Zadnja dva sta pogosto povezana z oku\u017ebami. <strong>\u010crevesni mikrobiom<\/strong> (prej znan kot \u010drevesna mikrobiota) je v zadnjih letih v sredi\u0161\u010du pozornosti, saj <strong>znatno vpliva na delovanje celotnega telesa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010crevesni mikrobiom predstavlja naj\u0161tevil\u010dnej\u0161i in najbolj raznolik del \u010dlove\u0161kega mikrobioma. Vsebuje pribli\u017eno <b><strong>10<\/strong><sup><strong>13<\/strong><\/sup> (<strong>10 in 13 ni\u010del ali 100 bilijonov<\/strong><\/b><strong>)<\/strong> bakterijskih celic, kar je pribli\u017eno enako \u0161tevilu celic v \u010dlove\u0161kem telesu, skupna masa pa lahko dose\u017ee do 0,2 kg. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-10.png\" alt=\"Mikrobiom\" class=\"wp-image-670372\" title=\"Mikrobiom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-10.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-10-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_vpliva_na_sestavo_mikrobioma\"><\/span>Kaj vpliva na sestavo mikrobioma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sestava, torej <strong>koli\u010dina razli\u010dnih vrst mikroorganizmov<\/strong> v mikrobiomu, je odvisna od ve\u010d dejavnikov:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hrane, ki jo zau\u017eijete<\/li>\n\n\n\n<li>genetike<\/li>\n\n\n\n<li>okolja, v katerem \u017eivite<\/li>\n\n\n\n<li>uporabe antibiotikov<\/li>\n\n\n\n<li>splo\u0161nega \u017eivljenjskega sloga (alkohol in kajenje negativno vplivata na sestavo mikrobioma)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sestavo \u010dlove\u0161kega mikrobioma vpliva tudi <strong>na\u010din poroda.<\/strong> V primeru carskega reza otrok <strong>ne prehaja skozi naravni porodni\u010dni kanal<\/strong> in ni izpostavljen materinemu vaginalnemu mikrobiomu. \u010crevesni mikrobiom otrok, rojenih s carskim rezom, ima zato druga\u010dno sestavo, kar <strong>pove\u010duje tveganje za<\/strong> razvoj dolo\u010denih bolezni v \u017eivljenju.<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[2]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29956,31256,36004,36685,46912,85342\" ><\/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=\"Kaj_pocne_crevesni_mikrobiom\"><\/span>Kaj po\u010dne \u010drevesni mikrobiom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bakterije, ki \u017eivijo v \u010dlove\u0161kem telesu, so <strong>\u017eivi organizmi,<\/strong> ki <strong>nosijo lastno DNK.<\/strong> Njihove gene lahko obravnavamo kot podalj\u0161ek njih samih, saj opravljajo razli\u010dne pomembne funkcije. Proizvodi mikrobiolo\u0161kega metabolizma v \u010drevesju so koristni za va\u0161e zdravje.<\/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\">1. Spodbuja prebavo in absorpcijo hranil<\/h3>\n\n\n\n<p>Mikroorganizmi v \u010drevesju pridejo v direkten stik s tem, kar jeste. Da bi pre\u017eiveli, ti mikroorganizmi potrebujejo nekaj za u\u017eivanje, kar najdejo v \u017ee prebavljeni hrani. Tako <strong>pomagajo pri<\/strong> prebavi snovi, katerih sami ne morete prebaviti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med snovmi, ki jih ni mogo\u010de prebaviti, so <strong><a href=\"https:\/\/gymbeam.si\/vlaknine\" target=\"_blank\" rel=\"noreferrer noopener\">vlaknine<\/a><\/strong> (imenovane <strong>prebiotiki<\/strong>). To ni ena sama snov, temve\u010d skupina neprebavljivih snovi, <strong>ki izvirajo iz rastlin<\/strong> in ki slu\u017eijo kot hrana za bakterije v va\u0161em prebavnem traktu. Razvrstimo jih lahko glede na njihovo topnost (topne in netopne <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" rel=\"noreferrer noopener\">vlaknine<\/a>), viskoznost (gostoto) in <strong>fermentabilnost. <\/strong>Fermentabilnost nam pove, v kolik\u0161ni meri jih lahko prebavijo mikroorganizmi \u010drevesnega mikrobioma.<\/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\">2.  Proizvaja koristne snovi<\/h3>\n\n\n\n<p>Mikrobna prebava vlaknin povzro\u010di nastanek snovi (imenovanih <strong>postbiotiki<\/strong>), ki vstopijo v kri in jih telo lahko uporablja. Hkrati se proizvajajo snovi, ki sodelujejo pri <strong>signalizaciji imunskega sistema.<\/strong> \u010crevesni mikrobiom tudi <strong>proizvaja do 30% dnevne doze<\/strong> <a href=\"https:\/\/gymbeam.si\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina K<\/a> in <a href=\"https:\/\/gymbeam.si\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\">vitaminov B<\/a>. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/mark><\/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\">3.  Vpliva na imunski sistem<\/h3>\n\n\n\n<p>Dobri mikroorganizmi, ki jih lahko podprete s svojo prehrano, pomagajo odganjati slabe (patogene) mikroorganizme, tako da <strong>blokirajo<\/strong> njihov <strong>dostop do hrane.<\/strong> Njihov vpliv na imunski sistem jim omogo\u010da tudi bolj\u0161o obrambo proti oku\u017ebam. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Do 80% vseh celic imunskega sistema se nahaja v prebavnem traktu.<\/strong> To je ena izmed mo\u017enih vstopnih to\u010dk za vstop patogenov, ki jih je treba varovati in, \u010de je potrebno, <strong>uni\u010diti.<\/strong> Prisotnost celic imunskega sistema v debelem \u010drevesu nakazuje, da koristne bakterije intenzivno sodelujejo z imunskim sistemom.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> <sup>[5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010crevesni mikrobiom je vir tako imenovanih SCFA, kar so <strong>kratkoveri\u017ene ma\u0161\u010dobne kisline.<\/strong> Te ma\u0161\u010dobne kisline imajo svoje receptorje na celicah imunskega sistema, kar omogo\u010da, da \u010drevesni mikrobiom <strong>takoj uravnava svoje funkcije.<\/strong> <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/mark><\/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\">4.  Vpliva na du\u0161evno zdravje<\/h3>\n\n\n\n<p>\u010crevesni mikrobiom je del <strong>povezave \u010drevesje-mo\u017egani,<\/strong> ki je komunikacijska povezava med prebavnim trakom in mo\u017egani. Snovi, ki jih proizvede \u010drevesni mikrobiom, vplivajo na razvoj mo\u017eganov v zgodnjem otro\u0161tvu. Spremembe v sestavi mikrobioma in posledi\u010dno v snoveh, ki jih proizvaja, lahko prispevajo k razvoju psihi\u010dnih bolezni, kot sta <strong>depresija in anksiozne motnje.<\/strong> <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na internetu so tudi trditve, da se <strong>do 90% vsega serotonina<\/strong> proizvaja v \u010drevesju. To dr\u017ei, vendar je ta serotonin vklju\u010den v prebavo in <strong>ne prehaja v mo\u017egane, kjer bi lahko vplival na razpolo\u017eenje.<\/strong> <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumacija <strong>fermentirane hrane,<\/strong> ki jo v pravem pomenu besede obravnavamo kot probiotike, pozitivno vpliva na simptome <strong>socialne anksioznosti<\/strong> pri ljudeh, ki so nagnjeni k socialni anksioznosti. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-12.png\" alt=\"\u010crevesni mikrobiom\" class=\"wp-image-670388\" title=\"\u010crevesni mikrobiom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-12.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-12-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_se_zgodi_ce_je_mikrobiom_v_neravnovesju\"><\/span>Kaj se zgodi, \u010de je mikrobiom v neravnovesju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Disbioza,<\/strong> oziroma neravnovesje mikroorganizmov v \u010drevesju, je povzro\u010deno z nizko pestrostjo vrst, pa tudi z patogenimi bakterijami, ki povzro\u010dajo bolezni. Pogosto so njene posledice prebavne motnje, ki se pojavijo po u\u017eivanju pokvarjene hrane, v kateri so se prekomerno razmno\u017eile patogene bakterije. \u010ce te prevladajo nad koristnimi, je potrebno zdravljenje z <strong>antibiotiki.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neravnovesje in nizka pestrost \u010drevesnega mikrobioma sta povezana s spremembami v imunskem sistemu. \u010ceprav snovi, ki jih proizvaja mikrobiom, vplivajo na delovanje imunskega sistema, ni vedno <strong>jasno,<\/strong> ali je slabo delujo\u010d imunski sistem vzrok disbioze ali pa je disbioza vplivala na imunski sistem. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobno je disbioza mikrobioma povezana z <strong>debelostjo, sladkorno boleznijo, alergijami in celo depresijo.<\/strong> V teh primerih ni jasno, kaj je bil za\u010detni vzrok in odnos med disbiozo in boleznijo je verjetno obojestranski &#8211; <strong>ena povzro\u010di drugo in obratno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bakterije iz debelega \u010drevesa se lahko prekomerno razmno\u017eijo tudi v tankem \u010drevesu, kar povzro\u010di <strong>SIBO<\/strong> (prekomerno razmno\u017eevanje bakterij v tankem \u010drevesu). Oseba, ki trpi za SIBO, ima pogoste prebavne motnje, <a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\"><strong>nap<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\" target=\"_blank\" rel=\"noreferrer noopener\">i<\/a><\/strong><a href=\"https:\/\/gymbeam.si\/blog\/napihnjenost-trebuha-in-kako-se-tega-znebiti\/\"><strong>hnjenost (napihnjen trebuh)<\/strong><\/a>, <strong>drisko in bole\u010dine v trebuhu.<\/strong> Prav tako trpi zaradi zmanj\u0161ane absorpcije dolo\u010denih vitaminov in utrujenosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>SIBO je povezan z ve\u010d boleznimi:<mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[11]<\/sup><\/mark><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> sladkorna bolezen<\/li>\n\n\n\n<li>hipotiroidizem<\/li>\n\n\n\n<li> celiakija<\/li>\n\n\n\n<li> ciroza<\/li>\n\n\n\n<li>vnetje trebu\u0161ne slinavke<\/li>\n<\/ul>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_spodbujati_zdrav_mikrobiom\"><\/span> Kako spodbujati zdrav mikrobiom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\r\nObstaja ve\u010d mo\u017enosti za podporo \u010drevesnemu mikrobiomu, ki vklju\u010dujejo spremembe v na\u010dinu \u017eivljenja.<\/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\">1. U\u017eivajte uravnote\u017eeno prehrano, bogato z vlakninami<\/h3>\n\n\n\n<p>\u010crevesni mikrobiom potrebuje stalno oskrbo z <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" rel=\"noreferrer noopener\">vlakninami (prebiotiki)<\/a>, ne le da proizvaja snovi, koristne za \u010dlove\u0161ko telo, ampak tudi da pre\u017eivi. <a href=\"https:\/\/gymbeam.si\/blog\/psyllium-koristne-vlaknine-ne-samo-za-pravilno-prebavo\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vlaknine<\/a> pomagajo ohranjati pestrost koristnih bakterij. Zato je priporo\u010dljivo v prehrano vklju\u010diti <strong>veliko sadja in zelenjave, <\/strong><a href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>stro\u010dnice<\/strong><\/a><strong> in nekaj \u017eitaric, <\/strong>kot na primer<strong> <\/strong><a href=\"https:\/\/gymbeam.si\/instantni-ovseni-kosmici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ovseno ka\u0161o<\/strong><\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Omejite pretirano uporabo antibiotikov<\/h3>\n\n\n\n<p>Prekomerna uporaba antibiotikov ne ubija le slabih, patogenih bakterij, ampak tudi nekatere koristne, kar vodi v oster premik ravnovesja \u010drevesnega mikrobioma. Ob jemanju antibiotikov je priporo\u010dljivo jemati <a href=\"https:\/\/gymbeam.si\/probiotiki-in-prebavni-encimi\" target=\"_blank\" rel=\"noreferrer noopener\">probiotike<\/a> &#8211; <strong>koristne bakterije, ki lahko ponovno kolonizirajo debelo \u010drevo.<\/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\">3. U\u017eivajte probiotike<\/h3>\n\n\n\n<p>Uporaba probiotikov je pomembna predvsem ob jemanju antibiotikov. Alternativa, ki jo lahko dodate v prehrano, so <strong>fermentirani izdelki,<\/strong> kot sta kefir ali <a href=\"https:\/\/gymbeam.si\/kimchi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kimchi<\/a>. Ti imajo enake zdravstvene koristi. <mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\"><sup>[12]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg jemanja probiotikov je priporo\u010dljivo jemati snovi, ki jih potrebuje sam mikrobiom, na primer prebiotike, kar so najpogosteje vlaknine. <strong>Kombinacija<\/strong> prebiotikov in probiotikov se imenuje <strong>sinbiotik.<\/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\">4.  Zdrav \u017eivljenjski slog<\/h3>\n\n\n\n<p><strong>Zadosten spanec, dovolj telesne dejavnosti in bolj\u0161e obvladovanje stresa<\/strong> vodijo do bolj\u0161ih prehranjevalnih navad in manj\u0161ega prenajedanja z nezdravimi \u017eivili. Predelani in hranilno revni izdelki povzro\u010dajo neravnovesje mikrobioma v \u010drevesju.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-11.png\" alt=\" Zdrav \u017eivljenjski slog\" class=\"wp-image-670404\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-11.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/01\/foto-clanek-11-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakljucek_V_zdravem_crevesju_je_zdrav_duh\"><\/span> Zaklju\u010dek? V zdravem \u010drevesju je zdrav duh!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010crevesni mikrobiom je z vsakim izmed nas soobstajal milijone let, v tem \u010dasu pa je njegov odnos s \u010dlove\u0161kim telesom postal simbiozen. Njegovo zdravje vpliva na va\u0161e zdravje, tako telesno kot du\u0161evno. Zdrav \u017eivljenjski slog, ki vklju\u010duje <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">raznovrstno prehrano<\/a>, bogato z vlakninami, u\u017eivanje probiotikov in zmanj\u0161anje u\u017eivanja industrijsko predelanih \u017eivil, bo pomagalo ohraniti koristne \u010drevesne bakterije v zadostnih koli\u010dinah.<\/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\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\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\/probiotics-and-digestive-enzymes\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProbiotics and Digestive Enzymes\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>Mikrobiom je skupek vseh mikroorganizmov, ki \u017eivijo na povr\u0161ini in v notranjosti \u010dlove\u0161kega telesa. Ni presenetljivo, da lahko igra klju\u010dno vlogo pri va\u0161em splo\u0161nem zdravju. V tem \u010dlanku si bomo ogledali, kaj vpliva na \u010drevesni mikrobiom in kako ga podpreti, da bo deloval optimalno. Kaj je najbolj\u0161e za prebavo?<\/p>\n","protected":false},"author":239,"featured_media":670456,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6651,7593,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-672924","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-imunost","9":"tag-vlaknine","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mikrobiom: Kaj je in kako lahko zdravje \u010drevesja vpliva na va\u0161o fizi\u010dno in du\u0161evno pripravljenost? 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