{"id":728183,"date":"2025-06-17T16:37:13","date_gmt":"2025-06-17T14:37:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=728183"},"modified":"2025-06-17T16:37:13","modified_gmt":"2025-06-17T14:37:13","slug":"pocutite-se-bolje-vsak-dan-preprosti-dnevni-izzivi-ki-bodo-izboljsali-vase-zdravje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/pocutite-se-bolje-vsak-dan-preprosti-dnevni-izzivi-ki-bodo-izboljsali-vase-zdravje\/","title":{"rendered":"Po\u010dutite se bolje vsak dan. Preprosti dnevni izzivi, ki bodo izbolj\u0161ali va\u0161e zdravje"},"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\/pocutite-se-bolje-vsak-dan-preprosti-dnevni-izzivi-ki-bodo-izboljsali-vase-zdravje\/#Prehrana_telesna_vadba_in_dobro_dusevno_pocutje_na_poti_do_zdravja\" title=\"Prehrana, telesna vadba in dobro du\u0161evno po\u010dutje na poti do zdravja\">Prehrana, telesna vadba in dobro du\u0161evno po\u010dutje na poti do zdravja<\/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\/pocutite-se-bolje-vsak-dan-preprosti-dnevni-izzivi-ki-bodo-izboljsali-vase-zdravje\/#1_Prehrana\" title=\"1. Prehrana\">1. Prehrana<\/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\/pocutite-se-bolje-vsak-dan-preprosti-dnevni-izzivi-ki-bodo-izboljsali-vase-zdravje\/#2_Gibanje\" title=\"2. Gibanje\">2. Gibanje<\/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\/pocutite-se-bolje-vsak-dan-preprosti-dnevni-izzivi-ki-bodo-izboljsali-vase-zdravje\/#3_Dusevno_zdravje_in_sprostitev\" title=\"3. Du\u0161evno zdravje in sprostitev\">3. Du\u0161evno zdravje in sprostitev<\/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\/pocutite-se-bolje-vsak-dan-preprosti-dnevni-izzivi-ki-bodo-izboljsali-vase-zdravje\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se \u0161e spomnite legendarnega Tamago\u010dija? Mnogi smo neko\u010d imeli v \u017eepu virtualnega hi\u0161nega ljubljen\u010dka, ki ga je bilo treba nahraniti, se z njim igrati ali mu zagotoviti miren spanec. To preprosto formulo skrbi zanj bi lahko uporabili tudi za na\u0161ega virtualnega avatarja in zdravje na\u0161ega telesa, ki nam sicer ne po\u0161ilja obvestil in ne piska kot Tamago\u010di, vendar nas vsak dan nagovarja v svojem jeziku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010dasih <strong>\u0161epeta za vodo, drugi\u010d kri\u010di od lakote, hlepi po vitaminih in ob\u010dasno mol\u010di, da bi nas opomnil, da smo tudi mi pomembni.<\/strong> Prisluhniti signalom na\u0161ega zdravja v dana\u0161njem hitrem svetu nikakor ni lahko. Veliko pozornosti namenjamo razli\u010dnim podro\u010djem, pa naj gre za delo, \u0161olo, gospodinjstvo ali dru\u017eino. Metafori\u010dno piskanje na\u0161ega notranjega Tamago\u010dija je pogosto v ozadju, saj obi\u010dajno zahteva nekaj dodatnih ukrepov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V dana\u0161njem \u010dlanku pa vas bomo prepri\u010dali, da <strong>skrb za zdravje ni nujno tako te\u017eka,<\/strong> kot se zdi na prvi pogled. Tukaj je povzetek preprostih dnevnih izzivov, ki vam bodo pomagali okrepiti zdravje z minimalnim naporom in skrb igrivo umestiti v va\u0161 vsakdan.<\/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=\"Prehrana_telesna_vadba_in_dobro_dusevno_pocutje_na_poti_do_zdravja\"><\/span>Prehrana, telesna vadba in dobro du\u0161evno po\u010dutje na poti do zdravja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradi enostavnosti smo na\u0161e korake razdelili v tri sklope: prehrana, telesna vadba in du\u0161evno zdravje. Na vsakem od teh podro\u010dij bomo pojasnili dejstvo, zakaj je pomembno in pristopili k minimalisti\u010dnim ukrepom za delo na njem.<\/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=\"1_Prehrana\"><\/span>1. Prehrana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e telo je kot <strong>majhna kemi\u010dna tovarna,<\/strong> ki predeluje vse, kar vanj vnesemo in temu primerno deluje. \u010ce skrbimo za <strong>zdravo in uravnote\u017eeno prehrano,<\/strong> v kateri imamo vsa <strong>visokokakovostna mikro (<\/strong><a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamini<\/strong><\/a><strong> in <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>minerali<\/strong><\/a><strong>) in makro (<\/strong><a href=\"https:\/\/gymbeam.si\/blog\/beljakovine-njihove-funkcije-v-telesu-priporocen-vnos-prehranski-viri-in-simptomi-pomanjkanja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>beljakovine<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/ogljikovi-hidrati-razvrstitev-viri-prebava-funkcije-v-telesu-in-optimalni-vnos\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ogljikovi hidrati<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/zdrave-in-nezdrave-mascobe-katera-zivila-jesti-in-katerim-se-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ma\u0161\u010dobe<\/strong><\/a><strong>) hranila,<\/strong> nam lahko pomaga pri izognitvi razli\u010dnim kroni\u010dnim boleznim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa si privo\u0161\u010dimo razli\u010dno hitro hrano, polpripravljeno hrano, prekajeno meso in drugo ultraobdelano hrano, na\u0161a kemi\u010dna tovarna dobi <strong>veliko soli, nasi\u010denih in trans nenasi\u010denih ma\u0161\u010dob &#8211; ma\u0161\u010dobnih kislin, sladkorja <\/strong>ali drugih problemati\u010dnih hranil, zaradi katerih lahko s\u010dasoma za\u010dne utripati rde\u010da lu\u010dka. Njihov signal se lahko nato poka\u017ee, na primer, z <a href=\"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-krvni-tlak-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>visokim krvnim tlakom<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-povzroca-visok-holesterol-in-kako-ga-lahko-znizate\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>holesterolom<\/strong><\/a>,<strong> boleznimi srca in o\u017eilja <\/strong>ter drugimi te\u017eavami. <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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"739\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Snimka-obrazovky-2025-04-30-o-15.21.17-1124x739.png\" alt=\"Prehrana, gibanje in du\u0161evno po\u010dutje na poti do zdravja\" class=\"wp-image-718468\" title=\"Prehrana, gibanje in du\u0161evno po\u010dutje na poti do zdravja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Snimka-obrazovky-2025-04-30-o-15.21.17-1124x739.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Snimka-obrazovky-2025-04-30-o-15.21.17-400x263.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Snimka-obrazovky-2025-04-30-o-15.21.17-1536x1010.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/Snimka-obrazovky-2025-04-30-o-15.21.17-2048x1346.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\">1.1 TOP 5 prednosti, zaradi katerih bi morali skrbeti za svojo prehrano<\/h3>\n\n\n\n<p>Prehrana, ki jo u\u017eivamo, lahko vpliva na: <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2 &#8211; 7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>stopnjo tveganja za<\/strong> sr\u010dno-\u017eilne in kroni\u010dne bolezni, sladkorno bolezen in nekatere vrste raka.<\/li>\n\n\n\n<li><strong>mo\u017egane in kognitivne funkcije,<\/strong> ki nam omogo\u010dajo zaznavanje, spominjanje, u\u010denje, razmi\u0161ljanje ali odlo\u010danje.<\/li>\n\n\n\n<li><strong>sestavo in<\/strong> <strong>delovanje<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/mikrobiom-kaj-je-in-kako-lahko-zdravje-crevesja-vpliva-na-vaso-fizicno-in-dusevno-pripravljenost\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010drevesnega mikrobioma<\/strong><\/a>,<strong> <\/strong>ki podpira prebavo in absorpcijo hranil ter ima vlogo pri delovanju imunskega sistema na\u0161ega telesa<\/li>\n\n\n\n<li><strong>du\u0161evno zdravje,<\/strong> saj je pomanjkanje klju\u010dnih hranil v skladu s \u0161tudijami povezano s slab\u0161im razpolo\u017eenjem ali pove\u010danim tveganjem za du\u0161evne motnje. <\/li>\n\n\n\n<li><strong>imunski sistem,<\/strong> saj je njegovo optimalno delovanje povezano z zadostno koli\u010dino kalorij ali optimalnim vnosom energije, makro- in mikrohranil (npr. <a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitamini<\/strong><\/a> D, C, A, E, <a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>omega-3<\/strong><\/a>&#8230;), ki jih v prvi vrsti sprejemamo s hrano.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na <strong>pri\u010dakovano \u017eivljenjsko dobo<\/strong> vpliva tudi prehrana, saj je, na primer, ve\u010dje u\u017eivanje industrijsko predelane hrane povezano z ve\u010djim tveganjem za debelost in umrljivost zaradi razli\u010dnih bolezni. Lep bonus v zvezi s prehrano je tudi <strong>bolj\u0161a \u0161portna zmogljivost in telesna sestava. <\/strong>Z zadostnim vnosom vseh hranilnih snovi boste namre\u010d pove\u010dali zmogljivost v katerem koli \u0161portu in izbolj\u0161ali tudi telesno sestavo v korist mi\u0161i\u010dne mase in izgube ma\u0161\u010dobe.<\/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\">1.2 Dnevni mini izzivi za izbolj\u0161anje prehrane s poudarkom na zdravju<\/h3>\n\n\n\n<p>Zdravo prehranjevanje ne pomeni, da je treba naslednji dan vstati tri ure prej, da bi pripravili hrano za ves teden in si nabrali potrebne kalorije. Za\u010dnete lahko tudi z dolo\u010denimi mini izzivi, ki vas sploh ne bodo preobremenili. <strong>Za danes lahko izberete samo enega<\/strong> ali pa toliko, kolikor jih boste zmogli. Ko jih boste osvojili, jih lahko dodate ve\u010d in se z <strong>majhnimi koraki postopoma prebijate do velikih sprememb. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi ve\u010dje jasnosti in poudarka na preprostosti bomo posamezne ukrepe povzeli v preglednico, ki vas bo prepri\u010dala, da jih lahko uporabite tudi sami.<\/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-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Preprost korak za vsak dan<\/strong><\/th><th><strong>Koristi za va\u0161e zdravje<\/strong><\/th><\/tr><\/thead><tbody><tr><td>\ud83c\udf4e Pojejte vsaj 2 kosa <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sadja<\/strong><\/a> \u010dez dan.<\/td><td>Ve\u010dji vnos zdravju koristnih hranil, kot so vlaknine, mikrohranila in makrohranila.<\/td><\/tr><tr><td>\ud83c\udf6b Vedno imejte pri roki hranljiv <a href=\"https:\/\/gymbeam.si\/proteinski-prigrizki\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>prigrizek<\/strong><\/a> (beljakovinsko <a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>plo\u0161\u010dico<\/strong><\/a>,<strong> <\/strong>sendvi\u010d, <a href=\"https:\/\/gymbeam.si\/ovseni-kosmici-one-minute.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ovseno ka\u0161o<\/strong><\/a> v skodelici, <a href=\"https:\/\/gymbeam.si\/suho-sadje\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sadje<\/strong><\/a> z jogurtom&#8230;)<\/td><td>Za\u0161\u010dita pred stradanjem in vnosom pomembnih mikro- in makrohranil.<\/td><\/tr><tr><td>\ud83c\udf6d Obi\u010dajne sladkarije zamenjajte za beljakovinske prigrizke (<a href=\"https:\/\/gymbeam.si\/moimuv-protein-pro-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>plo\u0161\u010dice<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.si\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>flapjack<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/asap-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pi\u0161kote<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.si\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>beljakovinske napitke<\/strong><\/a>, mle\u010dne izdelke&#8230;)<\/td><td>Spodbujajo rast in vzdr\u017eevanje mi\u0161ic ter vplivajo na zdravje kosti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/td><\/tr><tr><td>\u2615\ufe0f Poskusite dan brez sladkanja in izpustite sladkor, na primer iz <a href=\"https:\/\/gymbeam.si\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kave<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/caj-ingver-limona-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u010daja<\/strong><\/a><\/td><td>Zmanj\u0161anje vnosa kalorij zmanj\u0161a tveganje za prekomerno telesno te\u017eo in smrt zaradi bolezni srca in o\u017eilja ali nekaterih vrst raka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\udca6 Zjutraj posezite po vodi, ne po kavi<\/td><td>Obnavljanje teko\u010dine, ki jo izgubimo pono\u010di, izbolj\u0161a krvni obtok in spodbuja optimalno delovanje organov, vklju\u010dno z mo\u017egani. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\udcf1 Jejte brez gledanja televizije, mobilnih telefonov in drugih mote\u010dih dejavnikov<\/td><td>Tako imenovano <strong><a href=\"https:\/\/gymbeam.si\/blog\/30-dnevni-izziv-ki-vam-bo-v-pomoc-pri-hujsanju-in-zdravi-prehrani\/\" target=\"_blank\" rel=\"noreferrer noopener\">zavestno prehranjevanje<\/a> <\/strong>lahko izbolj\u0161a va\u0161e prehranjevalne navade, prepre\u010di prenajedanje in vam omogo\u010di ve\u010dji nadzor nad va\u0161o prehrano. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/td><\/tr><tr><td>\u23f3 U\u017eivajte redne obroke<\/td><td>Pomaga pri bolj\u0161em nadzoru telesne te\u017ee, manj\u0161em tveganju za presnovne motnje, manj\u0161i lakoti in \u017eelji po nezdravih prigrizkih. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83e\udd6c Vsakemu obroku dodajte zelenjavo<\/td><td>Zmanj\u0161a tveganja za debelost, sr\u010dno-\u017eilne in \u0161tevilne kroni\u010dne bolezni, vklju\u010dno z nekaterimi vrstami raka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83e\udd5c Privo\u0161\u010dite si <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ore\u0161\u010dke<\/strong><\/a> enkrat na dan<\/td><td>Pozitivno vpliva na raven holesterola, krvni tlak in zmanj\u0161uje tveganje za bolezni srca in o\u017eilja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83e\udd53 Omejite industrijsko predelana \u017eivila<\/td><td>Vpliva na bolj\u0161e zdravje, manj\u0161e tveganje za razli\u010dne kroni\u010dne in sr\u010dno-\u017eilne bolezni ter nekatere vrste raka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[16]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\udc1f Vklju\u010dite <a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ribe<\/strong><\/a> v svojo prehrano (<a href=\"https:\/\/gymbeam.si\/losos-v-slanici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>losos<\/strong><\/a><strong>,<\/strong> sardele, <a href=\"https:\/\/gymbeam.si\/sardine-v-oljcnem-olju-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sardine<\/strong><\/a><strong>,<\/strong> sled&#8230;)<\/td><td>So vir <a href=\"https:\/\/gymbeam.si\/blog\/omega-3-mascobne-kisline-ali-jih-zauzijete-dovolj-in-v-pravem-razmerju-z-omega-6-2\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>omega-3<\/strong><\/a> ma\u0161\u010dobnih kislin, ki delujejo protivnetno, zni\u017eujejo krvni tlak in zmanj\u0161ujejo tveganje za bolezni srca in o\u017eilja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[25]<\/mark><\/sup><\/td><\/tr><\/tbody><\/table><\/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\">\u010clanki o prehrani, ki vas bodo nau\u010dili, kako se prehranjevati bolj zdravo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kaj je zdrava prehrana in kako se nau\u010diti zdravega prehranjevanja?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/7-nasvetov-o-tem-kako-zmanjsati-kolicino-visoko-predelanih-zivil-v-prehrani-in-se-prehranjevati-bolj-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ribe na va\u0161em kro\u017eniku: Katere so najbolj zdrave in katerim se je treba izogibati?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>7 nasvetov, kako zmanj\u0161ati koli\u010dino mo\u010dno predelanih \u017eivil v prehrani in se prehranjevati bolj zdravo<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/superzivila-in-njihovi-ucinki-na-zdravje-in-imunost\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160irok pregled super\u017eivil: Katera so najbolj\u0161a in kako vam lahko pomagajo?<\/strong><\/a><\/li>\n\n\n\n<li><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\"><strong>Delo v izmenah: kako se pravilno prehranjevati in ne pridobivati na te\u017ei med delom v no\u010dnih izmenah<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <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=\"31256,36004,36685,42352,49282,72595\" ><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"2_Gibanje\"><\/span>2. Gibanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Evolucijsko gledano smo se rodili za gibanje. Na\u0161i predniki so bili ve\u010dinoma lovci in nabiralci, ki so lovili hrano, zbirali razli\u010dne surovine, se selili v iskanju bolj\u0161ih razmer in vsak dan prehodili dolge kilometre, da bi ohranili <strong>dobro telesno kondicijo in izkoristili \u0161tevilne <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-dobro-telovaditi-boljsi-imunski-sistem-zdravje-srca-in-8-drugih-razlogov\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>koristi vadbe<\/strong><\/a><strong>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Danes pa je vse bolj pogost sede\u010di na\u010din \u017eivljenja, ki nas je na neki na\u010din priklenil na stole. Vsak dan sedimo v slu\u017ebi ali \u0161oli. Nato se obi\u010dajno zleknemo na kav\u010d ali pa se odlo\u010dimo za razli\u010dne druge, prav tako sede\u010de kraje, kot so kavarne, klopi v parku, dolgo sedenje na strani\u0161\u010du z mobilnim telefonom v roki, kino, gledali\u0161\u010de, restavracije in bare, kjer se od nas med drugim spet pri\u010dakuje, da bomo sedeli. Rezultat je zelo nizka poraba energije, ki je ne nadomestimo z zadostno telesno dejavnostjo.<strong> <\/strong>Na\u0161a<strong> telesa propadajo, na\u0161e mi\u0161ice lenarijo in to udobje terja davek v obliki ve\u010djega tveganja za kroni\u010dne bolezni, mo\u017egansko kap, nekatere vrste raka, visok krvni tlak, debelost in holesterol.<\/strong> <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>\u010ce se spra\u0161ujete, koliko kalorij pokurimo pri \u0161portu ali drugih dejavnostih, vam lahko koristi <a href=\"https:\/\/gymbeam.si\/blog\/spletni-kalkulator-porabe-energije-koliko-kalorij-pokurimo-pri-sportu-in-drugih-dejavnostih\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kalkulator porabe energije.<\/strong><\/a><\/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=\"775\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1385077105-1124x775.jpg\" alt=\"Evolucijsko gledano smo se rodili za gibanje.\" class=\"wp-image-718492\" title=\"Evolucijsko gledano smo se rodili za gibanje.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1385077105-1124x775.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1385077105-400x276.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1385077105.jpg 1233w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\">2.1 TOP 5 prednosti, zakaj bi vas moralo zanimati gibanje<\/h3>\n\n\n\n<p>Telesna dejavnost lahko vpliva na na\u0161e zdravje na naslednje na\u010dine: <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18 &#8211; 22]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Prepre\u010devanje ali zmanj\u0161anje tveganja za kroni\u010dne bolezni<\/strong> (debelost, kardiovaskularne te\u017eave, kognitivne motnje, vnetne \u010drevesne bolezni, rak dojk, kolorektalni rak, endometrijski rak itd.).<\/li>\n\n\n\n<li><strong>Bolj\u0161a ob\u010dutljivost na inzulin, <\/strong>bolj\u0161i nadzor glukoze v krvi in manj\u0161e tveganje za sladkorno bolezen tipa 2.<\/li>\n\n\n\n<li><strong>Krepitev mi\u0161ic in kosti,<\/strong> ve\u010dja kostna gostota, bolj\u0161e ravnote\u017eje in koordinacija ter manj\u0161e tveganje za osteoporozo.<\/li>\n\n\n\n<li>Protivnetni u\u010dinki in krepitev imunskega sistema.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kljuc-do-dolgega-zivljenja-znanstveniki-predstavili-8-nasvetov-kako-ziveti-do-24-let-dlje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dolgo\u017eivost<\/strong><\/a>.<\/li>\n<\/ol>\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\">2.2 Dnevni mini izzivi za izkori\u0161\u010danje prednosti vadbe in izbolj\u0161anje zdravja<\/h3>\n\n\n\n<p>Tako kot pri prehrani tudi tu velja, da vam jutri zjutraj ni treba ste\u010di v telovadnico in se lotiti treninga mo\u010di v slogu Ronnieja Colemana. Za za\u010detek gibanje v svoj vsakdanjik vklju\u010dite postopoma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svetovna zdravstvena organizacija priporo\u010da <strong>vsaj 150 minut zmerno intenzivne telesne dejavnosti ali 75 minut intenzivne telesne dejavnosti na teden.<\/strong> To je pribli\u017eno enako enemu filmu iz serije o Harryju Potterju. Na prvi pogled se zdi, da je to veliko, a ko to raz\u010dlenite, je to pribli\u017eno <strong>22 minut na dan. <\/strong>Vendar lahko s tem \u010dasom ravnate po lastni presoji, tako da lahko <strong>pet dni v tednu vadbi namenite 30 minut,<\/strong> saj veste, da vam \u010dez vikend o tem ne bo treba razmi\u0161ljati. Vsekakor pa priporo\u010damo <strong>gibanje tudi ob koncu tedna, predvsem v naravi, <\/strong>na primer kot pohod ali izlet s kolesom. <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<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Preprost korak za vsak dan<\/strong><\/th><th><strong>Koristi za va\u0161e zdravje<\/strong><\/th><\/tr><\/thead><tbody><tr><td>\ud83d\udd7a\ud83c\udffc Poskusite z jutranjim raztezanjem<\/td><td>Izbolj\u0161anje gibljivosti mi\u0161ic, sklepov in pospe\u0161itev krvnega obtoka. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[30]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\udcaa\ud83c\udffc Vzemite si nekaj minut za ogrevanje<\/td><td>Pozitivno vpliva na visok krvni tlak, zdravje srca in holesterol. Podalj\u0161anje \u017eivljenjske dobe.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[26 &#8211; 27]<\/mark><\/sup><\/td><\/tr><tr><td>\ud80c\ude8d Pojdite po stopnicah<\/td><td>\u010ce trikrat do petkrat na dan hodite po stopnicah od 20 sekund do nekaj minut, lahko izbolj\u0161ate sr\u010dno-\u017eilno zmogljivost. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[24]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\udeb6\ud83c\udffc\u200d\u27a1\ufe0f Prehodite vsaj 3867 korakov<\/td><td>To \u0161tevilo korakov je povezano z manj\u0161im tveganjem umrljivosti zaradi razli\u010dnih vzrokov. Pri \u0161tevilu korakov seveda velja, da \u010dim ve\u010d, tem bolje in postopoma lahko pridete do <a href=\"https:\/\/gymbeam.si\/blog\/10-000-korakov-na-dan-mit-ali-resnica\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10,000<\/strong><\/a> korakov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[28]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83c\udf33 Izkoristite odmor v slu\u017ebi\/\u0161oli za sprehod na prostem<\/td><td>Bolj\u0161e razpolo\u017eenje, ve\u010d energije, manj\u0161a utrujenost in pozitiven vpliv na kognitivne sposobnosti. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[29]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83e\udd38\ud83c\udffc\u200d\u2640\ufe0f Vadite <a href=\"https:\/\/gymbeam.si\/blog\/pridite-v-formo-s-temi-12-vajami-z-lastno-telesno-tezo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>s telesno te\u017eo<\/strong><\/a><\/td><td>Prihranek \u010dasa, razvoj stabilnosti, krepitev jedra, kar je pomembno za telesno dr\u017eo, razvoj koordinacije in gibljivosti, kurjenje kalorij in splo\u0161na krepitev celotnega telesa.<\/td><\/tr><tr><td>\ud83d\udcff Priskrbite si fitnes zapestnico<\/td><td>Natan\u010dnej\u0161e \u0161tetje korakov in v povezavi z aplikacijo razli\u010dni motivacijski izzivi, ki vas bodo \u0161e bolj spodbudili in \u0161e pove\u010dali pozitiven vpliv vadbe na va\u0161e zdravje.<\/td><\/tr><tr><td>\ud83d\udeb6\ud83c\udffd\u200d\u2640\ufe0f\u200d\u27a1\ufe0f Dodajte mikro gibanje \u010dez dan (nekaj sklec, majhen sprehod)<\/td><td>Vse zgoraj omenjene prednosti gibanja.<\/td><\/tr><tr><td>\ud83d\ude4b\u200d\u2642\ufe0f\ud83d\ude4b\u200d\u2640\ufe0f Poskusite najti partnerja za vadbo<\/td><td>Ve\u010dja odgovornost za vadbo in vzajemna motivacija.<\/td><\/tr><\/tbody><\/table><\/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\">\u010clanki o gibanju, ki vam bodo predstavili njegove prednosti:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-kako-ostati-aktiven-ko-nimate-casa-za-obisk-fitnesa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 nasvetov, kako ostati aktiven, ko nimate \u010dasa za obisk fitnesa<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/9-tipov-joge-in-njene-koristi-za-telesno-in-dusevno-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>9 vrst joge in njihove prednosti za telesno in du\u0161evno zdravje<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>11 razlogov za za\u010detek teka. Kako bo spremenil va\u0161e telo?  <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/8-prednosti-plavanja-zaradi-katerih-boste-se-danes-vstopili-v-bazen\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>8 prednosti plavanja, zaradi katerih boste danes vstopili v bazen<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako se spremenita va\u0161 um in telo, ko za\u010dnete telovaditi in se zdravo prehranjevati?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kolesarjenje-lahko-pomaga-pri-oblikovanju-nog-zadnjice-in-tudi-hujsanju-kje-se-lahko-pomaga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kolesarjenje lahko pomaga pri oblikovanju nog, zadnjice in izgubi te\u017ee. Kaj \u0161e lahko stori? <\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\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=\"3_Dusevno_zdravje_in_sprostitev\"><\/span>3. Du\u0161evno zdravje in sprostitev<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Predstavljajte si, da je va\u0161 um kot prenosni ra\u010dunalnik, ki deluje neprekinjeno. \u010cez nekaj \u010dasa se za\u010dne <strong>pregrevati, preskakovati in na koncu se sesuje<\/strong> zaradi toplotne za\u0161\u010dite, ki ga preprosto izklopi, da bi v zadnjem trenutku prepre\u010dila usodne posledice. Va\u0161e du\u0161evno zdravje je zelo podobno. Lahko bi rekli, da predstavlja polovico na\u0161ega splo\u0161nega zdravja. Zagotovo mu ne koristi, \u010de ste <strong>neprestano v pogonu, vsak dan nekaj zasledujete in do\u017eivljate veliko kroni\u010dnih, tj. dolgotrajnih <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-se-spremenita-vas-um-in-telo-ko-zacnete-telovaditi-in-se-zdravo-prehranjevati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>stresorjev, <\/strong><\/a>ki zvi\u0161ujejo krvni tlak, slab\u0161ajo odpornost, povzro\u010dajo razdra\u017eljivost, glavobole, \u017eiv\u010dnost in \u0161tevilne druge \u0161kodljive u\u010dinke. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[31]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Od \u010dasa do \u010dasa se moramo tudi izklopiti, da se ohladi na\u0161 procesor v obliki glave in se napolni z energijo. Seveda neskon\u010dno <a href=\"https:\/\/gymbeam.si\/blog\/kako-na-vas-vpliva-neskoncno-brskanje-po-druzbenih-omrezjih\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>brskanje<\/strong><\/a> po dru\u017ebenih omre\u017eij pred spanjem ne \u0161teje. In zakaj bi morali pomisliti na to?<\/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=\"632\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1804396791-1124x632.jpg\" alt=\"Du\u0161evno zdravje in sprostitev\" class=\"wp-image-718513\" title=\"Du\u0161evno zdravje in sprostitev\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1804396791-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1804396791-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/04\/iStock-1804396791.jpg 1365w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3.1 TOP 5 prednosti, zakaj bi morali skrbeti za du\u0161evno zdravje<\/h3>\n\n\n\n<p>Skrb za du\u0161evno zdravje lahko vpliva na na\u0161e splo\u0161no zdravje na naslednje na\u010dine:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>ni\u017eja stopnja zaznanega stresa<\/strong><\/li>\n\n\n\n<li><strong>bolj\u0161a kakovost spanja<\/strong><\/li>\n\n\n\n<li><strong>psiholo\u0161ko po\u010dutje<\/strong><\/li>\n\n\n\n<li><strong>bolj\u0161a koncentracija<\/strong><\/li>\n\n\n\n<li><strong>zmanj\u0161anje utrujenosti in iz\u010drpanosti<\/strong><\/li>\n<\/ol>\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\">3.2 Dnevni mini izzivi za sprostitev in izbolj\u0161anje du\u0161evnega zdravja<\/h3>\n\n\n\n<p>Tudi v tem primeru ni treba, da se jutri za tri mesece preselite v spa, da presko\u010dite vse obveznosti, da ne greste v slu\u017ebo ali da zanemarite vse, kar je za vas pomembno vsak dan. Za za\u010detek je morda dovolj, da <strong>se spomnite obi\u010dajnih polnilcev energije v obliki spanja, dru\u017eabnih odnosov in dejavnosti, ki vas osre\u010dujejo.<\/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-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>Preprost korak za vsak dan<\/strong><\/th><th><strong>Koristi za va\u0161e zdravje<\/strong><\/th><\/tr><\/thead><tbody><tr><td>\ud83e\uddd8\ud83c\udffb\u200d\u2642\ufe0f Vzemite si 10 minut za <a href=\"https:\/\/gymbeam.si\/blog\/meditacija-nacin-za-iskanje-notranjega-miru-izboljsanje-koncentracije-in-spanja-ali-zmanjsanje-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>meditacijo<\/strong><\/a><\/td><td>Sprosti stres in tesnobo ter izbolj\u0161a du\u0161evno po\u010dutje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[32]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\udcda Pred spanjem preberite nekaj strani knjige, namesto da bi brskali po dru\u017ebenih omre\u017ejih.<\/td><td>Izbolj\u0161anje splo\u0161ne kakovosti spanja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[33]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\udcdd Zapi\u0161ite 3 stvari, za katere ste hvale\u017eni<\/td><td>Koristi pri ob\u010dutku sre\u010de in zmanj\u0161a depresivne misli. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[34]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83c\udf9e Poi\u0161\u010dite \u010das za hobi ali dejavnost, ki jo imate radi (fitnes, kino, knjige, glasba, pohodni\u0161tvo &#8230;)<\/td><td>Manj\u0161e tveganje za stres, depresijo, tesnobo in slabo razpolo\u017eenje. Po\u010dutite se sre\u010dnej\u0161i in bolj spro\u0161\u010deni. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[35]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\ude34 Poskusite z metodo 3-2-1 (3 ure pred spanjem ne jejte te\u017ekih obrokov, 2 uri ne delajte in 1 uro ne glejte v zaslon)<\/td><td>Globlji spanec in bolj\u0161a splo\u0161na kakovost spanja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[36]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\udc69\ud83e\uddd1 Pre\u017eivite \u010das s svojimi bli\u017enjimi, dru\u017eino ali prijatelji<\/td><td>Socializacija ima pozitiven vpliv na na\u0161 um. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[37]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83c\udf3f Odpravite se v naravo<\/td><td>Dolgoro\u010dni pozitivni u\u010dinek na ob\u010dutke tesnobe in depresije. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[38]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83c\udf1e Privo\u0161\u010dite si \u010das na soncu<\/td><td>Son\u010dna svetloba spodbuja nastajanje vitamina D in spodbuja nastajanje serotonina, ki pomembno vpliva na na\u0161e razpolo\u017eenje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[39]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\udec0\ud83c\udffc Pred spanjem si privo\u0161\u010dite toplo kopel<\/td><td>Tu\u0161iranje ali kopel 1-2 uri pred spanjem, ki naj traja vsaj 10 minut, lahko pomaga <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pospe\u0161iti \u010das v katerem zaspite<\/strong><\/a> in izbolj\u0161a kakovost spanja. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[40]<\/mark><\/sup><\/td><\/tr><tr><td>\ud83d\ude34 Vsak dan spite 7-9 ur <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[41]<\/mark><\/sup><\/td><td>Izkoristite \u0161tevilne prednosti spanja.<\/td><\/tr><tr><td>\ud83d\udcf1 Privo\u0161\u010dite si digitalno razstrupljanje<\/td><td>Bolj\u0161i spanec, vi\u0161ja raven zaznanega dobrega po\u010dutja in zadovoljstva z \u017eivljenjem, ni\u017eje ravni stresa. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[42]<\/mark><\/sup><\/td><\/tr><\/tbody><\/table><\/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\">\u010clanki o du\u0161evnem zdravju, ki vam bodo bolje pojasnili njegov pomen:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/11-nacinov-za-ohranjanje-zdravega-miselnega-stanja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>11 na\u010dinov za ohranjanje zdravega na\u010dina razmi\u0161ljanja<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/8-nasvetov-kako-upocasniti-tempo-in-bolj-uzivati-zivljenje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>8 nasvetov, kako se upo\u010dasniti in bolj u\u017eivati v \u017eivljenju<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/blog\/meditacija-nacin-za-iskanje-notranjega-miru-izboljsanje-koncentracije-in-spanja-ali-zmanjsanje-stresa\/\" target=\"_blank\" rel=\"noreferrer noopener\">Meditacija: na\u010din za iskanje notranjega miru, izbolj\u0161anje koncentracije in spanja ali zmanj\u0161anje stresa<\/a><\/strong><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/12-nasvetov-kako-pozitivno-pristopiti-k-zivljenju-tudi-v-tezkih-zivljenjskih-situacijah\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>12 nasvetov, kako pozitivno pristopiti k \u017eivljenju tudi v te\u017ekih \u017eivljenjskih situacijah<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-toksicna-pozitivnost-8-korakov-za-ohranjanje-zdravega-optimizma\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kaj je toksi\u010dna pozitivnost? 8 korakov za ohranjanje zdravega optimizma  <\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<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>Ko se spra\u0161ujete, kako ohraniti svoje zdravje, se ne prestra\u0161ite z mislijo, da morate takoj sprejeti ukrepe, ki bodo va\u0161e \u017eivljenje obrnili na glavo. Zahvaljujo\u010d znanstvenim \u0161tudijam in razli\u010dnim raziskavam vemo, da so v\u010dasih potrebni le pravi mini koraki, da se va\u0161a kondicija in zdravje vsak dan premakneta naprej.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na to, ali danes v <strong>torbo pospravite zdrav prigrizek<\/strong> <strong>za jutri, parkirate nekoliko dlje od slu\u017ebe in se sprehodite ali si pred spanjem privo\u0161\u010dite vro\u010do kopel.<\/strong> Vsako od teh dejanj je lahko majhen korak za \u010dlove\u0161tvo, a velik korak za va\u0161e zdravje. \u0160e ve\u010d, vsako dejanje lahko obravnavamo kot za\u010detek, na katerem lahko gradimo za prihodnost. Navsezadnje nikoli ne veste, ali vas bo 10-minutno raztezanje spodbudilo k dolo\u010denemu \u0161portu, ki vam bo za vedno spremenil \u017eivljenje v najbolj\u0161em pomenu besede.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-center\"><strong>Odli\u010den za\u010detek katerega koli od teh mini izzivov je danes!<\/strong><\/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\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>V \u010dasu hitrega \u017eivljenjskega sloga je na\u0161e zdravje pogosto v ozadju. Vendar ni nujno, da prilo\u017enosti za njegovo izbolj\u0161anje obrnejo na\u0161 vsakdanjik na glavo. V tem \u010dlanku vam bomo ponudili nekaj majhnih korakov, s katerimi lahko \u017ee danes z minimalnim naporom delate na svojem zdravju.<\/p>\n","protected":false},"author":120,"featured_media":718696,"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":[6651,7359,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-728183","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-prehrana-sl","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>Po\u010dutite se bolje vsak dan. Preprosti dnevni izzivi, ki bodo izbolj\u0161ali va\u0161e zdravje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako hitro izbolj\u0161ati zdravje? V tem \u010dlanku bomo predstavili u\u010dinkovite nasvete za krepitev odpornosti, zmanj\u0161anje stresa, pove\u010danje sre\u010de ali zni\u017eanje visokega krvnega tlaka.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/pocutite-se-bolje-vsak-dan-preprosti-dnevni-izzivi-ki-bodo-izboljsali-vase-zdravje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Po\u010dutite se bolje vsak dan. Preprosti dnevni izzivi, ki bodo izbolj\u0161ali va\u0161e zdravje - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako hitro izbolj\u0161ati zdravje? 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