{"id":52401,"date":"2016-12-06T14:59:35","date_gmt":"2016-12-06T13:59:35","guid":{"rendered":"https:\/\/bb.dwizards.dev\/8-zivil-za-boljsi-spanec\/"},"modified":"2023-10-06T16:37:40","modified_gmt":"2023-10-06T16:37:40","slug":"8-zivil-ki-te-uspava","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/8-zivil-ki-te-uspava\/","title":{"rendered":"8 \u017dIVIL ZA BOLJ\u0160I SPANEC"},"content":{"rendered":"<p>Ne bodite skromni s svojim spancem, saj bo va\u0161e zdravje in mentalno po\u010dutje pla\u010dalo ceno.<\/p>\n<p>\u010ceprav ste predani 7 ali 8 urnemu spancu na no\u010d, dejansko takoj zaspite ali se \u0161e le tedaj ko ugasnete lu\u010di za\u010dne &#8220;zabava&#8221;? Se ves \u010das premetavate in obra\u010date v postelji?<br \/>\nNi presene\u010denje, da dolo\u010dena hrana in pija\u010da \u2013 kot je kava, alkohol in tudi preve\u010d sladkorja, lahko vpliva na vse to.<\/p>\n<p>Vendar mogo\u010de ne ve\u0161, ampak obstajajo tudi \u017eivila, ki imajo ravno nasproten u\u010dinek &#8211; nas uspavajo.<br \/>\nV nadaljevanju si preberi, katera \u017eivila vam omogo\u010dajo, da zaspite prej in bolj mirno.<\/p>\n<p>&nbsp;<\/p>\n<h4>1. OREHI<\/h4>\n<p>Orehi vsebujejo <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/zdravje\/melatonin-1-mg-180-tablet\">melatonin<\/a>, kateri vas uspavajo. Normalno va\u0161e telo za\u010dne proizvajati melatonin, ko se stemni, ampak obstaja tudi hrana z melatoninom.<br \/>\nPrivo\u0161\u010dite si pest orehov uro ali pa dve pred spanjem.<\/p>\n<h4>\n2. LOSOS<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-22328\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/05\/losos_rajcica-940x500-1.jpg\" alt=\"losos_rajcica-940x500\" width=\"940\" height=\"500\" \/><br \/>\nRo\u017enata riba je vir omega 3 in ma\u0161\u010dobnih kislin. Za katere so raziskave pokazale, da zaradi njih zaspite bolj trdno in mirno.<br \/>\nStrokovnjaki ne vedo ravno pravega razloga, zakaj in kako zadostna koli\u010dina <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/omega-3-in-mascobe\">omega 3 in ma\u0161\u010dobnih kislih<\/a> pomagajo in pospe\u0161ijo pri proizvodnji <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/zdravje\/melatonin-1-mg-180-tablet\">melatonina<\/a>.<br \/>\nPrivo\u0161\u010di si lososa 2x do 3x tedensko.<\/p>\n<h4>\n3. BELI RI\u017d<\/h4>\n<p>\u0160tiri ure pred spanjem pojejte 2 skodelici<a href=\"https:\/\/polleosport.si\/biokoticek\/kosmici-in-zitarice\/protein-rice-14-50g\/?search=ri%C5%BE\"> ri\u017ea<\/a>. Raziskave so pokazale, da zelo dobro vpliva na va\u0161 spanec in vam pomaga, da zaspite hitrej.<br \/>\nTo je veliko ri\u017ea ja, ampak \u017ee tudi manj\u0161a porcija <a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/ogljikovi-hidrati\">ogljikovih hidratov<\/a> pomaga.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-24250\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/12\/50052831_ml1.jpg\" alt=\"50052831 - cooked rice. jasmine rice. cooked jasmine rice and jasmine rice grain. cooked rice in bowl on jute cloth\" width=\"940\" height=\"500\" \/><br \/>\n\u010ceprav je polnozrnatni ri\u017e bolj zdrava izbira je \u010das, da vsake toliko \u010dasa preklopi\u0161 nazaj na belega, \u0161e posebaj \u010de ima\u0161 te\u017eave s spancem.<\/p>\n<h4>\n4. JAJCA<\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-22428\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/05\/fried-547296_1280-940x500-1.jpg\" alt=\"fried-547296_1280-940x500\" width=\"940\" height=\"500\" \/><br \/>\nSo ena izmed redkih \u017eivil, ki vsebujejo <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/vitamini-in-minerali\/vitamin-d3-180-kapsula\/?search=vitamin%20d\">vitamin D,<\/a> kateri ima vpliv na spanje. Ne ve se to\u010dno zakaj, mogo\u010de zaradi tega, da vitamin D usmerja nevrone v dolo\u010deni predel mo\u017eganov, kateri vpliva na va\u0161 spanec.<\/p>\n<h4>\n5. TOPLO MLEKO<\/h4>\n<p>Spij kozarec toplega mleka pred spanjem.<br \/>\nMleko vsebuje <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/vitamini-in-minerali\/calcium-500-d3-mg-180-tablet\/?search=kalcij\">kalcij<\/a> kot tudi <a href=\"https:\/\/polleosport.si\/povecanje-misicne-mase\/aminokisline\">aminokisline<\/a> kot je triptofan. To sta dve stvari, ki jo potrebujejo tvoji mo\u017egani, da za\u010dnejo proizvajati melatonin.<br \/>\nPlus tega je \u0161e poln vitamina D.<\/p>\n<h4>\n6. MANDLJI<\/h4>\n<p>\u010cetrt skodelice indijskih ore\u0161\u010dkov zagotavlja 20% dnevnega <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/vitamini-in-minerali\/magnezij-100-kapsul-375-mg-twinlab\/?search=magnezij\">magnezija<\/a>, minerala katerega ve\u010dina ljudi ne dobi dovolj.<br \/>\nKar lahko povzro\u010di te\u017eave s spanjem, saj je pomanjkanje magnezija povezano z motnjami spanja kot tudi sindrom nemirnih nog, ki pogosto udari pono\u010di in zaradi njega te\u017eje zaspimo.<br \/>\nMagnezij igra pomembno vlogo v pravilni gradnji mi\u0161ic.<\/p>\n<h4>7. SLADKI KROMPIR<\/h4>\n<p>Ko se gre za spanje sladki krompir dela \u010dude\u017ee. Srednje velik paket sladkega krompirja vsebuje okrog 500 mg <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/vitamini-in-minerali\/kalij-99mg-100-tablet\/?search=kalij\">kalija<\/a> ( to je pribli\u017eno 10% priporo\u010denega dnevnega odmerka ), ki je enako pomemben za spanje kot magnezij, saj spodbuja pravilno gradnjo mi\u0161ic in mirovanje nog pono\u010di.<\/p>\n<h4>\n8. KAMILI\u010cNI \u010cAJ<\/h4>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-24251\" src=\"https:\/\/building-body.com\/wp-content\/uploads\/2016\/12\/16272156_ml1.jpg\" alt=\"16272156 - dried chamomile flowers with colander on wooden plate\" width=\"940\" height=\"500\" \/><\/p>\n<p>Kamilice vsebujejo sestavine, katere laj\u0161ajo tesnobo in <a href=\"https:\/\/polleosport.si\/vitamini-in-zdravje\/vitamini-in-minerali\/stress-b-complex-50-kapsula\/?search=stres\">stres<\/a>, zaradi \u010desa la\u017eje zaspite brez premetavanja in obra\u010danja.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ne bodite skromni s svojim spancem, saj bo va\u0161e zdravje in mentalno po\u010dutje pla\u010dalo ceno. \u010ceprav ste predani 7 ali 8 urnemu spancu na no\u010d, dejansko takoj zaspite ali se \u0161e le tedaj ko ugasnete lu\u010di za\u010dne &#8220;zabava&#8221;? Se ves \u010das premetavate in obra\u010date v postelji? Ni presene\u010denje, da dolo\u010dena hrana in pija\u010da \u2013 kot [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":52402,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"class_list":["post-52401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-sl"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 \u017dIVIL ZA BOLJ\u0160I SPANEC - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/8-zivil-ki-te-uspava\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"8 \u017dIVIL ZA BOLJ\u0160I SPANEC - Building Body\" \/>\n<meta property=\"og:description\" content=\"Ne bodite skromni s svojim spancem, saj bo va\u0161e zdravje in mentalno po\u010dutje pla\u010dalo ceno. \u010ceprav ste predani 7 ali 8 urnemu spancu na no\u010d, dejansko takoj zaspite ali se \u0161e le tedaj ko ugasnete lu\u010di za\u010dne &#8220;zabava&#8221;? 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