{"id":727682,"date":"2025-06-26T16:31:02","date_gmt":"2025-06-26T14:31:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=727682"},"modified":"2025-06-26T16:31:30","modified_gmt":"2025-06-26T14:31:30","slug":"zakaj-pridobivamo-na-telesni-tezi-ce-ne-spimo-dovolj-in-koliko-moramo-spati-da-se-temu-izognemo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/zakaj-pridobivamo-na-telesni-tezi-ce-ne-spimo-dovolj-in-koliko-moramo-spati-da-se-temu-izognemo\/","title":{"rendered":"Zakaj pridobivamo na telesni te\u017ei, \u010de ne spimo dovolj in koliko moramo spati, da se temu izognemo?"},"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\/zakaj-pridobivamo-na-telesni-tezi-ce-ne-spimo-dovolj-in-koliko-moramo-spati-da-se-temu-izognemo\/#Kako_kratek_spanec_povecuje_tveganje_za_prekomerno_telesno_tezo_in_debelost\" title=\"Kako kratek spanec pove\u010duje tveganje za prekomerno telesno te\u017eo in debelost?\">Kako kratek spanec pove\u010duje tveganje za prekomerno telesno te\u017eo in debelost?<\/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\/zakaj-pridobivamo-na-telesni-tezi-ce-ne-spimo-dovolj-in-koliko-moramo-spati-da-se-temu-izognemo\/#1_Hormonsko_neravnovesje\" title=\"1. Hormonsko neravnovesje\">1. Hormonsko neravnovesje<\/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\/zakaj-pridobivamo-na-telesni-tezi-ce-ne-spimo-dovolj-in-koliko-moramo-spati-da-se-temu-izognemo\/#2_Ko_smo_utrujeni_se_manj_gibamo\" title=\"2. Ko smo utrujeni, se manj gibamo\">2. Ko smo utrujeni, se manj gibamo<\/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\/zakaj-pridobivamo-na-telesni-tezi-ce-ne-spimo-dovolj-in-koliko-moramo-spati-da-se-temu-izognemo\/#3_Motnje_cirkadianega_ritma\" title=\"3. Motnje cirkadianega ritma\">3. Motnje cirkadianega ritma<\/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\/zakaj-pridobivamo-na-telesni-tezi-ce-ne-spimo-dovolj-in-koliko-moramo-spati-da-se-temu-izognemo\/#4_Najvecje_tveganje_je_izmensko_delo\" title=\"4. Najve\u010dje tveganje je izmensko delo\">4. Najve\u010dje tveganje je izmensko delo<\/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\/zakaj-pridobivamo-na-telesni-tezi-ce-ne-spimo-dovolj-in-koliko-moramo-spati-da-se-temu-izognemo\/#Kako_se_ne_zrediti_zaradi_slabega_spanca\" title=\"Kako se ne zrediti zaradi slabega spanca?\">Kako se ne zrediti zaradi slabega spanca?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-pridobivamo-na-telesni-tezi-ce-ne-spimo-dovolj-in-koliko-moramo-spati-da-se-temu-izognemo\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na prvi pogled povezava med spanjem in telesno te\u017eo morda ni povsem o\u010ditna. Vendar pa vsak, ki je do\u017eivel dan po neprespani no\u010di, ve, da je poleg utrujenosti in lenobe ob\u010dutil tudi ve\u010djo \u017eeljo po hrani. Po no\u010di slabega spanja se je najudobneje zlekniti na kav\u010d in pose\u010di po prigrizkih. Kakovost spanja se na svetovni ravni slab\u0161a. K temu prispeva umetna osvetlitev in nenehno <a href=\"https:\/\/gymbeam.si\/blog\/kako-na-vas-vpliva-neskoncno-brskanje-po-druzbenih-omrezjih\/\" target=\"_blank\" rel=\"noreferrer noopener\">gledanje v zaslone<\/a>. Zato ni presenetljivo, da vse ve\u010d ljudi s slabo kakovostjo spanja postaja prekomerno te\u017ekih in debelih.<\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_kratek_spanec_povecuje_tveganje_za_prekomerno_telesno_tezo_in_debelost\"><\/span>Kako kratek spanec pove\u010duje tveganje za prekomerno telesno te\u017eo in debelost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Velika razlika je, ali slabo spimo enkrat ali redno. En dan akutnega pomanjkanja spanja \u0161e ne pomeni katastrofe. Huje je <strong>kroni\u010dno pomanjkanje spanja.<\/strong> Ljudje, ki spijo premalo, torej redno<strong> manj kot 6-7 ur,<\/strong> so bolj nagnjeni k pridobivanju telesne te\u017ee. To dokazujejo \u0161tevilne \u0161tudije, ki ka\u017eejo, da je <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-itm-kalkulator-in-ali-je-sploh-zanesljiv\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ITM<\/strong><\/a><strong> <\/strong>ljudi, ki <strong>spijo malo, vi\u0161ji od<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/calculator-imc\/\" target=\"_blank\" rel=\"noreferrer noopener\">indeksa telesne mase<\/a> ljudi, ki redno spijo vsaj 8 ur. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Metaanaliza iz leta 2017, objavljena v reviji European Journal of Clinical Nutrition (EJCN), je pokazala, da ljudje s pomanjkanjem spanja <strong>v povpre\u010dju pojedo 385 kcal ve\u010d na dan kot<\/strong> ljudje z normalnim spancem. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup> Zakaj je temu tako? Odgovor najdemo v <strong>hormonskih spremembah,<\/strong> ki se pojavijo, ko telo potrebuje ve\u010d po\u010ditka, kot mu je bilo zagotovljeno. Te hormonske spremembe prisilijo na\u0161e utrujene mo\u017egane, da poi\u0161\u010dejo ve\u010d hrane, kot je potrebno. Ob kroni\u010dnem pomanjkanju spanja se to <strong>prenajedanje <\/strong>odra\u017ea tudi na telesni te\u017ei.<\/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.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-1124x749.jpg\" alt=\"Kako kratek spanec pove\u010duje tveganje za prekomerno telesno te\u017eo in debelost?\" class=\"wp-image-726119\" title=\"Kako kratek spanec pove\u010duje tveganje za prekomerno telesno te\u017eo in debelost?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Hormonsko_neravnovesje\"><\/span>1. Hormonsko neravnovesje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradi pomanjkanja spanja so najbolj moteni prav hormoni, ki nam sporo\u010dajo <strong>lakoto in sitost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Grelin je hormon, ki povzro\u010da ob\u010dutek lakote.<\/strong> Deluje zelo preprosto &#8211; \u010de <strong>ga <\/strong>imamo <strong>ve\u010d,<\/strong> <strong>imamo ob\u010dutek lakote.<\/strong> \u010ce ga imamo <strong>manj,<\/strong> <strong>ne \u010dutimo lakote.<\/strong> \u010ce slabo ali nezadostno spimo, je raven grelina naravno vi\u0161ja. Zato smo po pomanjkanju spanja bolj la\u010dni. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n\n\n\n<li>Na nasprotni strani je <strong>leptin, hormon sitosti.<\/strong> Tega proizvaja ma\u0161\u010dobno tkivo in mo\u017eganom sporo\u010da, <strong>kdaj bi morali pojesti ve\u010d in kdaj imamo dovolj.<\/strong> Tudi njegovo delovanje je preprosto &#8211; visoka raven signalizira sitost, nizka raven pa nas sili, da jemo ve\u010d. Njegova napa\u010dna regulacija je zna\u010dilna za debele ljudi, pri katerih se ob\u010dutek sitosti pojavi pozneje. Pri njih obstaja tudi tveganje za nastanek <strong>leptinske resistence, <\/strong>ko se mo\u017egani ne odzivajo pravilno na signale telesa in <strong>nas \u201eprisilijo\u201c, da pojemo veliko ve\u010d, kot je potrebno.<\/strong> V primeru pomanjkanja spanja je njegova raven ni\u017eja, kar mo\u017eganom sporo\u010da, naj jedo ve\u010d. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/li>\n<\/ul>\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=\"44248,46435,46912,53731,64276,77737\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomanjkanje spanja spremlja tudi aktivnej\u0161i <strong>simpati\u010dni \u017eiv\u010dni sistem,<\/strong> ki je odgovoren za <strong>odziv na stres.<\/strong> Posledica tega je vi\u0161ja raven <strong>kortizola,<\/strong> ki med drugim pomaga pri <strong>skladi\u0161\u010denju ma\u0161\u010dob.<\/strong> Skupaj z zmanj\u0161ano ob\u010dutljivostjo na <strong>inzulin <\/strong>se kalorije, ki jih zau\u017eijemo, la\u017eje shranjujejo tam, kjer jih ne \u017eelimo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4, 5]<\/mark><\/sup><\/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\">Posledica tega je, da se ravnovesje poru\u0161i:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ve\u010d grelina<\/strong> &#8211; nam sporo\u010da, da smo bolj la\u010dni<\/li>\n\n\n\n<li><strong>manj leptina<\/strong> &#8211; nam sporo\u010da, da moramo pojesti ve\u010d in da se bomo pozneje po\u010dutili polni<\/li>\n\n\n\n<li><strong>ve\u010d kortizola<\/strong> &#8211; ma\u0161\u010dobe se la\u017eje shranjujejo <\/li>\n\n\n\n<li><strong>ob\u010dutljivost na inzulin je slab\u0161a,<\/strong> kar spodbuja tudi bolj\u0161e shranjevanje ma\u0161\u010dob in <strong>pove\u010duje tveganje za sladkorno bolezen tipa 2. <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"2_Ko_smo_utrujeni_se_manj_gibamo\"><\/span>2. Ko smo utrujeni, se manj gibamo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Utrujenost poleg pomanjkanja spanja naravno <strong>zmanj\u0161a porabo kalorij.<\/strong> Veliko bolje se po\u010dutimo v udobju kav\u010da ali postelje in \u010de imamo mo\u017enost, var\u010dujemo z energijo pri vsaki dejavnosti. Ko smo utrujeni, je tudi bolj verjetno, da bomo izpustili na\u010drtovano vadbo ali drugo telesno dejavnost. V primeru kroni\u010dnega pomanjkanja spanja in kroni\u010dne utrujenosti <strong>se bo zaradi tega dolgoro\u010dno zmanj\u0161ala poraba kalorij, <\/strong>kar bo skupaj s pove\u010danim vnosom kalorij povzro\u010dilo pridobivanje telesne te\u017ee. Morda se zdi, da gre za <strong>\u201eupo\u010dasnjeno presnovo\u201c, vendar<\/strong> gre v resnici za pomanjkanje aktivnosti zaradi utrujenosti.<\/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.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-1124x749.jpg\" alt=\"Ko smo utrujeni, se manj gibamo.\" class=\"wp-image-726136\" title=\"Ko smo utrujeni, se manj gibamo.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481.jpg 1254w\" 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=\"3_Motnje_cirkadianega_ritma\"><\/span>3. Motnje cirkadianega ritma<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Slaba kakovost spanja neposredno moti naravni cirkadiani ritem, ki uravnava \u010dlove\u0161ko telo. Ta 24-urni cikel je evolucijsko dolo\u010den zaradi dol\u017eine dneva na na\u0161em planetu. Njegovo pravilno delovanje nadzorujejo predvsem hormoni, vklju\u010dno s kortizolom, pa tudi <a href=\"https:\/\/gymbeam.si\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>melatonin<\/strong><\/a><strong>.<\/strong> Melatonin se spro\u0161\u010da med spanjem. Pri kroni\u010dnem pomanjkanju spanja je koncentracija melatonina <strong>ni\u017eja,<\/strong> kar spet povzro\u010di ve\u010dje tveganje za debelost. Ta ima namre\u010d pomembno vlogo pri presnovi lipidov (ma\u0161\u010dob) in pomaga pri<strong> uravnavanju visceralnega ma\u0161\u010dobnega tkiva. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6, 7]<\/mark><\/sup><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"4_Najvecje_tveganje_je_izmensko_delo\"><\/span>4. Najve\u010dje tveganje je izmensko delo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/blog\/delo-v-izmenah-kako-se-pravilno-prehranjevati-in-ne-pridobivati-na-tezi-med-delom-v-nocnih-izmenah\/\" target=\"_blank\" rel=\"noreferrer noopener\">Delavci, ki delajo v izmenah,<\/a> so nenehno izpostavljeni kroni\u010dnemu pomanjkanju spanja in motnjam cirkadianega ritma. <strong>Prav tako imajo ve\u010dje tveganje za kardiometabolne bolezni. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup> Podobno velja za ljudi, ki potujejo \u010dez ve\u010d \u010dasovnih pasov. To je znano kot <strong>\u201ejet lag\u201c, <\/strong>ko se telo ne more hitro prilagoditi drugemu \u010dasovnemu pasu. Najhuj\u0161i primer je nespe\u010dnost, tj. kroni\u010dna nespe\u010dnost, ki je lahko posledica razli\u010dnih dejavnikov.<\/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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_se_ne_zrediti_zaradi_slabega_spanca\"><\/span>Kako se ne zrediti zaradi slabega spanca?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Idealna dol\u017eina spanja je do neke mere individualna in je odvisna predvsem od starosti. Splo\u0161no priporo\u010dilo je 7 do 9 ur. <strong>Statisti\u010dno je najbolj zdravih 7,5 ur kakovostnega spanca.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9, 10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\">najbolj kakovosten spanec<\/a> je priporo\u010dljivo vzdr\u017eevati reden urnik, tj. zaspati in vstati ob istem \u010dasu, vzdr\u017eevati primerno temperaturo prostora (pribli\u017eno 18 \u00b0C) in imeti v prostoru \u010dim manj svetlobe. Prav tako je dobro, da pred spanjem ne uporabljate mobilnega telefona ali druge naprave, ki oddaja svetlobo. Idealno je, \u010de si ustvarimo lastno ve\u010derno rutino, ki nam bo pomagala zaspati. V\u010dasih je dovolj, da v zadnjih urah dneva <strong>mobilni telefon zamenjamo za knjigo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri izmenskem delu, nespe\u010dnosti ali potovanjih lahko pomaga tudi dodajanje <a href=\"https:\/\/gymbeam.si\/melatonin-v-obliki-razprsila-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">melatonina<\/a> in <a href=\"https:\/\/gymbeam.si\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">triptofana<\/a> pred spanjem.<strong> Melatonin se proizvaja iz triptofana in pomaga skraj\u0161ati \u010das, potreben da zaspimo.<\/strong> \u010ce vas zanima tema spanja in energije, vam priporo\u010damo, da si preberete na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Spanje je naju\u010dinkovitej\u0161i spodbujevalec energije in topilec ma\u0161\u010dob.<\/strong><\/a><\/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=\"733\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1124x733.png\" alt=\"Kako ne shuj\u0161ati zaradi slabega spanca?\" class=\"wp-image-726153\" title=\"Kako ne shuj\u0161ati zaradi slabega spanca?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1124x733.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-400x261.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1536x1002.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51.png 1690w\" 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=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kroni\u010dno <strong>pomanjkanje spanja<\/strong> poru\u0161i <strong>hormonsko ravnovesje v telesu<\/strong> in nas prisili, da jemo ve\u010d, kot je potrebno. Skupaj z utrujenostjo in pomanjkanjem gibanja je to recept za hitro pridobivanje telesne te\u017ee. K temu ne pripomore niti moten cirkadiani ritem, zaradi katerega se ma\u0161\u010dobe v tkivu u\u010dinkoviteje shranjujejo. Zaradi teh in drugih razlogov je spanje eden najpomembnej\u0161ih stebrov zdravega \u017eivljenjskega sloga in je lahko klju\u010dni dejavnik na poti do va\u0161e sanjske postave.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil ta \u010dlanek v\u0161e\u010d, ga ne pozabite deliti med svoje prijatelje. Nam pa v komentarjih sporo\u010dite, koliko ur na dan spite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Kdor je \u017ee kdaj do\u017eivel dan po neprespani no\u010di ve, da se je poleg utrujenosti in lenobe pojavila tudi \u017eelja po hrani. Po slabem spancu se je najbolj udobno zvaliti na kav\u010d in pose\u010di po prigrizkih. Zato se ne moremo \u010duditi, da vse ve\u010d ljudi s slabo kakovostjo spanja trpi zaradi prekomerne telesne te\u017ee in debelosti. Kako se tega re\u0161iti?<\/p>\n","protected":false},"author":239,"featured_media":726336,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,7335,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-727682","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-spanec","10":"tag-zdravje","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zakaj pridobivamo na telesni te\u017ei, \u010de ne spimo dovolj in koliko moramo spati, da se temu izognemo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako so povezani pomanjkanje spanja, pridobivanje in izguba telesne te\u017ee? 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