{"id":672980,"date":"2025-02-14T13:03:50","date_gmt":"2025-02-14T12:03:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=672980"},"modified":"2025-02-14T13:03:53","modified_gmt":"2025-02-14T12:03:53","slug":"sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/","title":{"rendered":"\u0160to je mikrobiom i kako zdravlje crijeva mo\u017ee utjecati na va\u0161u fizi\u010dku i mentalnu kondiciju"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/#Sto_je_mikrobiom\" title=\"\u0160to je mikrobiom?\">\u0160to 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.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/#Sto_utjece_na_sastav_mikrobioma\" title=\"\u0160to utje\u010de na sastav mikrobioma?\">\u0160to utje\u010de na sastav 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.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/#Sto_radi_crijevni_mikrobiom\" title=\"\u0160to radi crijevni mikrobiom?\">\u0160to radi crijevni 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.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/#Sto_ako_je_mikrobiom_u_neravnotezi\" title=\"\u0160to ako je mikrobiom u neravnote\u017ei?\">\u0160to ako je mikrobiom u neravnote\u017ei?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/#Kako_njegovati_zdrav_mikrobiom\" title=\"Kako njegovati zdrav mikrobiom\">Kako njegovati 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.hr\/blog\/sto-je-mikrobiom-i-kako-zdravlje-crijeva-moze-utjecati-na-vasu-fizicku-i-mentalnu-kondiciju\/#Zakljucak_U_zdravom_crijevu_zdrav_duh\" title=\"Zaklju\u010dak? U zdravom crijevu zdrav duh!\">Zaklju\u010dak? U zdravom crijevu zdrav duh!<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mikroorganizmi \u017eive svugdje oko nas. Louis Pasteur &#8220;morao&#8221; je izumiti proces <b><strong>pasterizacije<\/strong><\/b> kako bismo mogli du\u017ee \u010duvati hranu bez opasnosti da se pokvari. Bakterije, gljivice, virusi i drugi mikroorganizmi mogu se na\u0107i <b><strong>na svakoj povr\u0161ini <\/strong><\/b>na\u0161eg planeta. Mogu se prona\u0107i u svakoj kapi oceana, u zraku, u ledenjacima Antarktike ili u najekstremnijim uvjetima Mrtvog mora i vru\u0107ih dubokomorskih otvora. Neki mogu pre\u017eivjeti prisutnost radioaktivnog otpada ili \u010dak \u017eivjeti od rastaljene jezgre reaktora u \u010cernobilu. Stoga nas ne mo\u017ee iznenaditi pronalazak mikroorganizama<b><strong> na povr\u0161ini ljudskog tijela, kao i unutar njega.<\/strong><\/b> Te mikroorganizme i njihov okoli\u0161 nazivamo <b><strong>mikrobiomom.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mikroorganizmi su oduvijek utjecali na razvoj \u017eivota na Zemlji, a imaju jednako va\u017ean utjecaj i na ljudsko zdravlje.<\/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=\"Sto_je_mikrobiom\"><\/span>\u0160to je mikrobiom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mikrobiom je zbroj<b><strong> svih mikroorganizama<\/strong><\/b> koji \u017eive na povr\u0161ini (ko\u017ei) i unutar ljudskog tijela. Ti mikroorganizmi uklju\u010duju <b><strong>bakterije, viruse, gljivice i pra\u017eivotinje.<\/strong><\/b> U idealnom slu\u010daju, ti mikroorganizmi <b><strong>va\u0161i su dobri prijatelji<\/strong><\/b> i \u017eive u <b><strong>simbiozi<\/strong><\/b> s vama. Poma\u017eu vam u za\u0161titi od &#8220;lo\u0161ih&#8221; mikroorganizama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najpoznatija bakterija prona\u0111ena u mikrobiomu ljudi i drugih toplokrvnih \u017eivotinja jest <em>Escherichia coli.<\/em> Razmjerno ju je lako uzgojiti u laboratorijskim uvjetima i poznata je cijela njena sekvenca DNK-a. Stoga je postala <b><strong>radni konj molekularne<\/strong><\/b> biologije i daje zna\u010dajan doprinos biologiji i medicinskim istra\u017eivanjima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovisno o mjestu nastanka, razlikuju se mikrobiomi poput crijevnog, ko\u017enog, oralnog te mikrobioma mozga i plu\u0107a. Potonja dva \u010desto su stanja infekcije. <b><strong>Crijevni mikrobiom<\/strong><\/b> (ranije poznat kao crijevna mikrobiota) u sredi\u0161tu je pozornosti posljednjih godina jer <b><strong>zna\u010dajno utje\u010de na funkcioniranje cijelog tijela.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Crijevni mikrobiom predstavlja najbrojniji i najraznovrsniji dio ljudskog mikrobioma. Sadr\u017ei otprilike <b><strong>10<\/strong><sup><strong>13<\/strong><\/sup> (<strong>10 i 13 nula ili 100 bilijuna)<\/strong><\/b> bakterijskih stanica, \u0161to je pribli\u017eno jednako broju stanica u ljudskom tijelu, a ukupno mo\u017ee iznositi do 0,2 kg. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[1]<\/span><\/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=\"Sto_utjece_na_sastav_mikrobioma\"><\/span>\u0160to utje\u010de na sastav mikrobioma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na sastav, odnosno na <b><strong>koli\u010dinu razli\u010ditih vrsta mikroorganizama<\/strong><\/b> u mikrobiomu utje\u010de nekoliko \u010dimbenika:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hranu koju konzumirate<\/li>\n\n\n\n<li>genetika<\/li>\n\n\n\n<li>okolina u kojoj \u017eivite<\/li>\n\n\n\n<li>uzimanje antibiotika<\/li>\n\n\n\n<li>cjelokupni na\u010din \u017eivota (alkohol i pu\u0161enje negativno utje\u010du na sastav 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 sastav ljudskog mikrobioma tako\u0111er utje\u010de <b><strong>na\u010din isporuke<\/strong><\/b>. Kod poroda carskim rezom beba<b><strong> ne prolazi kroz prirodni poro\u0111ajni kanal<\/strong><\/b> i nije izlo\u017eena vaginalnom mikrobiomu majke. Crijevni mikrobiom beba ro\u0111enih carskim rezom stoga ima druk\u010diji sastav, \u0161to<b><strong>pove\u0107ava rizik od<\/strong><\/b> odre\u0111enih bolesti tijekom \u017eivota. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[2]<\/span><\/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=\"29378,28085,80116,64225,87505,59062,87175,64399,46060,29956,46168,87505\" ><\/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=\"Sto_radi_crijevni_mikrobiom\"><\/span>\u0160to radi crijevni mikrobiom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bakterije koje \u017eive u ljudskom tijelu <b><strong>\u017eivi su organizmi<\/strong><\/b> koji <b><strong>nose vlastitu DNK.<\/strong><\/b> Njihovi se geni mogu smatrati produ\u017eetkom njih samih, budu\u0107i da obavljaju niz va\u017enih funkcija. Produkti metabolizma mikroba u crijevima korisni su za va\u0161e zdravlje.<\/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. Pospje\u0161uje probavu i upijanje hranjivih tvari<\/h3>\n\n\n\n<p>Mikroorganizmi u crijevima dolaze u izravan kontakt s onim \u0161to jedete. Kako bi pre\u017eivjeli, ti mikroorganizmi trebaju ne\u0161to za konzumiranje, a to nalaze u va\u0161oj ve\u0107 probavljenoj hrani. Tako vam <b><strong>poma\u017eu s<\/strong><\/b> probavom tvari koje ne mo\u017eete sami probaviti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u tvarima koje se ne mogu probaviti nalaze se <a href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\"><b><strong>vlakna<\/strong><\/b><\/a> (zvana<b><strong> prebiotici<\/strong><\/b>). To nije samo jedna tvar, nego skupina neprobavljivih tvari <b><strong>koje potje\u010du iz biljaka <\/strong><\/b>i slu\u017ee kao hrana bakterijama u va\u0161em probavnom traktu. Mogu se razvrstati prema svojoj topljivosti (topljiva i netopljiva <a href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\">vlakna<\/a>), viskoznosti (gusto\u0107i) i <b><strong>sposobnosti fermentacije<\/strong><\/b>. Sposobnost fermentacije govori nam u kojoj ih mjeri mogu probaviti mikroorganizmi crijevnog 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. Proizvodi korisne tvari<\/h3>\n\n\n\n<p>Mikrobna probava vlakana rezultira tvarima (nazvanim <b><strong>postbiotici<\/strong><\/b>) koje ulaze u krv i koje tijelo mo\u017ee iskoristiti. Istovremeno se proizvode tvari koje su uklju\u010dene u <b><strong>signalizaciju imunolo\u0161kog sustava<\/strong><\/b>. Crijevni mikrobiom tako\u0111er <b><strong>proizvodi do 30 % dnevne doze<\/strong><\/b> <a href=\"https:\/\/gymbeam.hr\/vitamin-k2-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina K<\/a> i <a href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\">vitamina B<\/a>. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[3]<\/span><\/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. Utje\u010de na imunolo\u0161ki sustav<\/h3>\n\n\n\n<p>Dobri mikroorganizmi koje mo\u017eete odr\u017eati svojom prehranom poma\u017eu dr\u017eati lo\u0161e (patogene) podalje tako \u0161to<b><strong> blokiraju<\/strong><\/b> njihov<b><strong> pristup hrani&lt; \/strong&gt;<\/strong><\/b>. Njihov utjecaj na imunolo\u0161ki sustav tako\u0111er im omogu\u0107uje bolju borbu protiv infekcija <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[4]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b><strong>Do 80 % svih stanica imunolo\u0161kog sustava nalazi se u probavnom traktu.<\/strong><\/b> To je jedna od mogu\u0107ih pristupnih to\u010daka za ulazak patogena, koju je potrebno \u010duvati i, po potrebi,<b><strong> uni\u0161titi<\/strong><\/b>. Prisutnost stanica imunolo\u0161kog sustava u debelom crijevu sugerira da su korisne bakterije u velikoj mjeri u interakciji s imunolo\u0161kim sustavom. <sup><mark><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mikrobiom crijeva izvor je takozvanih SCFA-ova, <b><strong>kratkolan\u010danih masnih kiselina<\/strong><\/b>. Te masne kiseline imaju vlastite receptore na stanicama imunolo\u0161kog sustava, \u0161to omogu\u0107uje crijevnom mikrobiomu da<b><strong> odmah regulira svoje funkcije.<\/strong><\/b> <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[6]<\/span><\/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. Utje\u010de na mentalno zdravlje<\/h3>\n\n\n\n<p>Crijevni mikrobiom dio je<b><strong> osovine mozak-crijeva<\/strong><\/b>, koja je komunikacijska os izme\u0111u probavnog trakta i mozga. Tvari koje proizvodi crijevni mikrobiom utje\u010du na razvoj mozga u ranom djetinjstvu. Promjene u sastavu mikrobioma, a time i tvari koje proizvodi, mogu pridonijeti razvoju psihijatrijskih bolesti kao \u0161to su <b><strong>depresija i anksiozni poreme\u0107aji<\/strong><\/b>. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[7]<\/span><\/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 tako\u0111er postoje tvrdnje da se <b><strong>do 90 % ukupnog serotonina <\/strong><\/b>proizvodi u crijevima. To je istina, ali taj serotonin uklju\u010den je u probavu i <b><strong>ne prolazi do mozga gdje bi mogao utjecati na raspolo\u017eenje<\/strong><\/b>. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[8]<\/span><\/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 <b><strong>fermentirane hrane<\/strong><\/b>, koja se smatra probioticima u pravom smislu rije\u010di, pozitivno djeluje na simptome <b><strong>socijalne anksioznosti<\/strong> <\/b> kod osoba koje su joj sklone.<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[9]<\/span><\/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=\"Crijevni mikrobiom\" class=\"wp-image-670388\" title=\"Crijevni 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=\"Sto_ako_je_mikrobiom_u_neravnotezi\"><\/span>\u0160to ako je mikrobiom u neravnote\u017ei?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><b><strong>Disbioza<\/strong><\/b>, odnosno neravnote\u017ea mikroorganizama u crijevima, uzrokovana je malom raznoliko\u0161\u0107u vrsta, ali i patogenim bakterijama koje uzrokuju bolesti. Naj\u010de\u0161\u0107e su njene posljedice probavne smetnje, koje nastaju nakon konzumiranja pokvarene hrane u kojoj su se razmno\u017eile patogene bakterije. Ako one prevladavaju nad korisnima, potrebno je lije\u010denje<b><strong> antibioticima<\/strong><\/b>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neravnote\u017ea i niska raznolikost crijevnog mikrobioma povezana je s promjenama u imunolo\u0161kom sustavu. Iako tvari koje proizvodi mikrobiom utje\u010du na funkcioniranje imunolo\u0161kog sustava, nije uvijek <b><strong>jasno<\/strong><\/b> je li poreme\u0107eni imunolo\u0161ki sustav uzrok disbioze ili je disbioza utjecala na imunolo\u0161ki sustav. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[10]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sli\u010dno tome, disbioza mikrobioma povezana je s <b><strong>pretilo\u0161\u0107u, dijabetesom, alergijama, pa \u010dak i depresijom.<\/strong><\/b> U tim slu\u010dajevima nije jasno \u0161to je bio uzrok na prvom mjestu, a odnos izme\u0111u disbioze i bolesti vjerojatno je recipro\u010dan,<b> <strong>jedna uzrokuje drugu i obrnuto.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bakterije iz debelog crijeva tako\u0111er mogu prije\u0107i u tanko crijevo, uzrokuju\u0107i <b><strong>SIBO <\/strong><\/b>(prekomjerni rast bakterija u tankom crijevu). Osoba koja pati od SIBO-a ima \u010deste probavne smetnje, <a href=\"https:\/\/gymbeam.hr\/blog\/nadutost-trbuha-i-kako-je-se-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><b><strong>nadutost (napuhan trbuh)<\/strong><\/b><\/a><b><strong>, proljev i bol u trbuhu.<\/strong><\/b> Tako\u0111er pati od smanjenog upijanja odre\u0111enih vitamina i umora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><b style=\"font-size: 1rem\"><strong>SIBO je povezan s nekoliko bolesti:<mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[11]<\/span><\/sup><\/mark><\/strong><\/b><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161e\u0107erna bolest<\/li>\n\n\n\n<li>hipotireoza<\/li>\n\n\n\n<li>celijakija<\/li>\n\n\n\n<li>ciroza<\/li>\n\n\n\n<li>pankreatitis<\/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_njegovati_zdrav_mikrobiom\"><\/span>Kako njegovati zdrav mikrobiom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Postoje brojne mogu\u0107nosti za podr\u0161ku crijevnom mikrobiomu, koje uklju\u010duju promjene na\u010dina \u017eivota.<\/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. Pridr\u017eavajte se uravnote\u017eene prehrane bogate vlaknima<\/h3>\n\n\n\n<p>Crijevni mikrobiom zahtijeva stalnu opskrbu <a href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noreferrer noopener\">vlaknima (prebioticima)<\/a> za proizvodnju tvari korisnih za ljudsko tijelo, ali i da bi pre\u017eivio. <a href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" rel=\"noreferrer noopener\">Vlakna<\/a> poma\u017eu u odr\u017eavanju raznolikosti korisnih bakterija. Stoga se savjetuje <b><strong>dosta vo\u0107a i povr\u0107a, <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\"><b><strong>mahunarki<\/strong><\/b><\/a><b><strong> i nekih \u017eitarica kao \u0161to su <\/strong><\/b><a href=\"https:\/\/gymbeam.sk\/instantna-ovsena-kasa-instant-oats-1000-g-gymbeam.html?utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=PMax%20-%20All%20products&amp;utm_id=18628315809&amp;gad_source=1&amp;gclid=Cj0KCQiA4fi7BhC5ARIsAEV1YiaXUYcMHSvZQlUFB9YlX_rM7G1TdFc-NXvtekcD_pAzjIHEFFbCZh0aAhrFEALw_wcB#32905\" target=\"_blank\" rel=\"noreferrer noopener\"><b><strong>zobene pahuljice<\/strong><\/b><\/a> u prehrani<\/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. Ograni\u010dite pretjeranu upotrebu antibiotika<\/h3>\n\n\n\n<p>Pre\u010desta upotreba antibiotika ubija lo\u0161e, patogene bakterije, ali i neke korisne, \u0161to dovodi do o\u0161tre promjene u ravnote\u017ei crijevnog mikrobioma. Kad god uzimate antibiotike, po\u017eeljno je uzimati <a href=\"https:\/\/gymbeam.hr\/probiotici-i-probavni-enzimi\" target=\"_blank\" rel=\"noreferrer noopener\">probiotike<\/a> \u2013<b><strong> korisne bakterije koje mogu ponovno nastaniti debelo crijevo.<\/strong><\/b><\/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. Uzimajte probiotike<\/h3>\n\n\n\n<p>Prilikom uzimanja antibiotika va\u017ena je upotreba probiotika. Alternativa koja se mo\u017ee dodati prehrani uklju\u010duje <b><strong> fermentirane proizvode<\/strong><\/b> kao \u0161to su kefir ili <a href=\"https:\/\/gymbeam.hr\/kimchi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kimchi<\/a>. Oni imaju iste zdravstvene koristi. <mark class=\"has-inline-color has-orange-color\"><sup><span style=\"color: #ff6600;\">[12]<\/span><\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim uzimanja probiotika, po\u017eeljno je uzimati i tvari koje su potrebne samom mikrobiomu, odnosno prebiotike, a to su naj\u010de\u0161\u0107e vlakna. <b><strong>Kombinacija <\/strong><\/b><b> <\/b>prebiotika i probiotika naziva se <b><strong>sinbiotikom<\/strong><\/b>.<\/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 na\u010din \u017eivota<\/h3>\n\n\n\n<p><b><strong>Dovoljno sna, dovoljno tjelovje\u017ebe i bolje upravljanje stresom<\/strong><\/b> dovode do boljih prehrambenih navika i ni\u017eih stopa prejedanja nezdravom hranom. Prera\u0111ena i nutritivno siroma\u0161na hrana dovodi do neravnote\u017ee crijevnog mikrobioma.<\/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 na\u010din \u017eivota\" 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=\"Zakljucak_U_zdravom_crijevu_zdrav_duh\"><\/span>Zaklju\u010dak? U zdravom crijevu zdrav duh!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Crijevni mikrobiom u su\u017eivotu je sa svima nama milijunima godina, a tijekom tog vremena njegov odnos s ljudskim tijelom postao je simbioza. Njegovo zdravlje utje\u010de na va\u0161e zdravlje, fizi\u010dko i mentalno. Zdrav na\u010din \u017eivota, uklju\u010duju\u0107i <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">raznovrsnu prehranu<\/a> bogatu vlaknima, uzimanje probiotika i smanjenje konzumacije industrijski prera\u0111ene hrane, pomo\u0107i \u0107e u odr\u017eavanju korisnih crijevnih bakterija u dovoljnim koli\u010dinama.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVlakna\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/probiotici-i-probavni-enzimi\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProbiotici i probavni enzimi\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 zbroj svih mikroorganizama koji \u017eive na povr\u0161ini i unutar ljudskog tijela. Nije iznena\u0111uju\u0107e da mo\u017ee igrati klju\u010dnu ulogu u va\u0161em cjelokupnom zdravlju. U ovom \u0107emo \u010dlanku pogledati \u0161to utje\u010de na crijevni mikrobiom i kako ga podr\u017eati da bi optimalno funkcionirao. \u0160to je najbolje za probavu?<\/p>\n","protected":false},"author":239,"featured_media":670445,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6644,7586,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-672980","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-imunitet-hr","9":"tag-vlakna-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0160to je mikrobiom i kako zdravlje crijeva mo\u017ee utjecati na va\u0161u fizi\u010dku i mentalnu kondiciju - 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