{"id":61064,"date":"2020-12-21T16:18:54","date_gmt":"2020-12-21T15:18:54","guid":{"rendered":"https:\/\/bb.dwizards.dev\/skozi-9-korakov-do-mocne-imunosti\/"},"modified":"2023-10-06T16:52:20","modified_gmt":"2023-10-06T16:52:20","slug":"skozi-9-korakov-do-mocne-imunosti","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/skozi-9-korakov-do-mocne-imunosti\/","title":{"rendered":"SKOZI 9 KORAKOV DO MO\u010cNE IMUNOSTI"},"content":{"rendered":"\n

Va\u0161e zdravje je ena najbolj cenjenih stvari, ki jih imate – \u010de ne celo najpomembnej\u0161a. Danes ljudje po vsem svetu zaradi nove pandemije koronavirusa skrbijo za svoje zdravje. Toda kljub pandemiji in nevarnostim, ki so z njo povezane, je pomembno, da skrbimo za imunski sistem skozi vse leto in v vseh \u017eivljenjskih obdobjih. \u010ce se \u017eelite okrepiti imunski sistem, upo\u0161tevajte naslednjih 9 nasvetov.<\/p>\n\n\n\n

1. NASPITE SE<\/span><\/strong><\/p>\n\n\n\n

Spanje telo obnavlja in zdravi \u2013 brez zadostne koli\u010dine spanca je optimalna imunska funkcija skoraj nemogo\u010da. Vklju\u010devanje sprostitvenih in dihalnih tehnik \u010dez dan za umiritev stresa lahko pomaga telesu in umu, da si opomore. Prav tako bi bilo idealno, \u010de bi vsak dan zaspali vsaj 7-8 ur, da bi telesu zagotovili dovolj \u010dasa za okrevanje.<\/p>\n\n\n\n

2. U\u017dIVAJTE HRANO, BOGATO S PROBIOTIKI<\/span><\/strong><\/p>\n\n\n\n

Fermentirana hrana (na primer jogurt, kefir itd.) je bogata z koristnimi bakterijami, imenovanimi probiotiki, ki naseljujejo va\u0161 prebavni trakt in so odgovorni za njegovo zdravje. Zdravje in imunost \u010drevesja sta globoko medsebojno povezana. Fermentirana hrana in probiotiki lahko okrepijo va\u0161 imunski sistem, tako da mu pomagajo prepoznati in ustrezno reagirati proti patogenim bakterijam.<\/p>\n\n\n\n

3. POJDITE VEN NA SVE\u017d ZRAK IN SE NAU\u017dIJTE SON\u010cNE SVETLOBE<\/span><\/strong><\/p>\n\n\n\n

Ne glede na letni \u010das vsaj nekajkrat na teden u\u017eivajte v zmerni izpostavljenosti son\u010dni svetlobi. Vitamin D je nujen za krepitev va\u0161ega imunskega sistema. \u010ce ne morete pre\u017eivljati \u010dasa zunaj, ter pozimi, ko son\u010dni \u017earki ne pomagajo pri proizvodnji vitamina D, ga je priporo\u010dljivo dodajati kot nadomestek prehrani. Ne samo vitamin D, \u017ee sve\u017e zrak je koristen za va\u0161e fizi\u010dno in du\u0161evno zdravje, zato priporo\u010damo, da \u010dim ve\u010d \u010dasa pre\u017eivite v naravi.<\/p>\n\n\n\n

4. NE POZABITE NA TELESNO AKTIVNOST<\/strong><\/span><\/p>\n\n\n\n

Trening srednje ali nizke intenzivnosti (pribli\u017eno 30\u201345 minut) pomaga okrepiti va\u0161 imunski sistem. Ko pa se po\u010dutite iz\u010drpani, se izogibajte napornim intenzivnim treningom, saj lahko to oslabi va\u0161o imunost. Poskusite z jogo ali pilatesom.<\/p>\n\n\n\n

5. IZOGIBAJTE SE SLADKORJU<\/span><\/strong><\/p>\n\n\n\n

Enostavni sladkorji niso prisotni le v sla\u0161\u010dicah ampak v ve\u010dini procesirane hrane, za katero morda ne bi pri\u010dakovali da ima tako veliko sladkorje. Te se zelo hitro absorbirajo v kri in najprej povzro\u010dijo hiter porast glukoze v krvi, nato pa izjemno str padec, kar povzro\u010di ponovno lakoto. \u0160tudije so pokazale, da lahko velika koli\u010dina zau\u017eitih enostavnih sladkorjev vpliva na va\u0161 imunski sistema \u0161e ure po zau\u017eitju. Dodani sladkorji znatno prispevajo k debelosti, diabetesu tipa 2 in sr\u010dnim boleznim, lahko tudi oslabi va\u0161 imunski sistem. Zmanj\u0161anje vnosa sladkorja lahko zmanj\u0161a vnetje in tveganje za te bolezni.<\/p>\n\n\n\n

6. JEJTE VELIKO BELJAKOVIN<\/span><\/strong><\/p>\n\n\n\n

Beljakovine so gradniki va\u0161ega telesa, vklju\u010dno z imunskim sistemom. Z vsakim obrokom in prigrizkom vklju\u010dite \u017eivalske in \/ ali rastlinske beljakovine (npr. stro\u010dnice, ore\u0161\u010dk, semena\u2026 ), ki pomagajo zgraditi mo\u010dno imunost.<\/p>\n\n\n\n

7. BODITE PREVIDNI PRI IZBIRI HRANE ZA KUHANJE<\/span><\/strong><\/p>\n\n\n\n

Kuhajte s \u010desnom, \u010debulo, ingverjem, origanom in kurkumo. Dokazano je, da imajo te sestavine protivnetne lastnosti, \u010desen in \u010debula pa imata celo protimikrobne lastnosti \u0161irokega spektra delovanje. Dodajte jih zelenjavnim juham in jedem, pa tudi razli\u010dnim omakam.<\/p>\n\n\n\n

8. JEJTE RAZNOLIKO ZELENJAVO<\/span><\/strong><\/p>\n\n\n\n

V prehrano vklju\u010dite zeleno listnato zelenjavo (na primer ohrovt ali \u0161pina\u010da), kri\u017enice (na primer brokoli, brsti\u010dni ohrovt ali cveta\u010da), papriko, sladki krompir in bu\u010dke. Ta zelenjava vsebuje veliko vitamina C, vitamina A in fitohranil, ki podpirajo imunski sistem.<\/p>\n\n\n\n

9. PREIZKUSITE DODATKE<\/span><\/strong><\/p>\n\n\n\n

Vitamin D<\/a>: vitamin D, znan tudi kot son\u010dni vitamin, je klju\u010dnega pomena za optimalno imunsko funkcijo in vam lahko pomaga v boju proti oku\u017ebam. \u0160tudije ka\u017eejo, da ustrezna raven vitamina D zmanj\u0161a tudi tveganje za slab\u0161e zdravje kosti in osteoporozo.<\/p>\n\n\n\n

Vitamin C<\/a>: Vitamin C krepi va\u0161 imunski sistem s spodbujanjem proizvodnje belih krvnih celic, za\u0161\u010dito belih krvnih celic in krepitvijo ko\u017ee. Priporo\u010deni odmerek je 500 – 1000 mg \u010dez dan in u\u017eivanje ob obrokih.<\/p>\n\n\n\n

Cink<\/a>: Ker na\u0161a telesa naravno ne proizvajajo cinka, je pomembno, da zau\u017eijemo ve\u010d hrane, bogate s tem hranilom, ki krepi imunost, ali pa ga zau\u017eijemo v obliki dodatkov. Rde\u010de meso, perutnina, polnozrnata \u017eita, fi\u017eol in ore\u0161ki so odli\u010dni viri cinka.<\/p>\n","protected":false},"excerpt":{"rendered":"

Va\u0161e zdravje je ena najbolj cenjenih stvari, ki jih imate – \u010de ne celo najpomembnej\u0161a. Danes ljudje po vsem svetu zaradi nove pandemije koronavirusa skrbijo za svoje zdravje. Toda kljub pandemiji in nevarnostim, ki so z njo povezane, je pomembno, da skrbimo za imunski sistem skozi vse leto in v vseh \u017eivljenjskih obdobjih. \u010ce se […]<\/p>\n","protected":false},"author":3,"featured_media":61065,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963],"tags":[6001],"class_list":["post-61064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-zdravje-dodatki","tag-imunski-sistem"],"acf":[],"yoast_head":"\nSKOZI 9 KORAKOV DO MO\u010cNE IMUNOSTI - 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\/skozi-9-korakov-do-mocne-imunosti\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SKOZI 9 KORAKOV DO MO\u010cNE IMUNOSTI - Building Body\" \/>\n<meta property=\"og:description\" content=\"Va\u0161e zdravje je ena najbolj cenjenih stvari, ki jih imate – \u010de ne celo najpomembnej\u0161a. Danes ljudje po vsem svetu zaradi nove pandemije koronavirusa skrbijo za svoje zdravje. Toda kljub pandemiji in nevarnostim, ki so z njo povezane, je pomembno, da skrbimo za imunski sistem skozi vse leto in v vseh \u017eivljenjskih obdobjih. \u010ce se […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/sl\/skozi-9-korakov-do-mocne-imunosti\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-21T15:18:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-06T16:52:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2020\/12\/imuniteta-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/sl\/skozi-9-korakov-do-mocne-imunosti\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/sl\/skozi-9-korakov-do-mocne-imunosti\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/sl\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"SKOZI 9 KORAKOV DO MO\u010cNE IMUNOSTI\",\"datePublished\":\"2020-12-21T15:18:54+00:00\",\"dateModified\":\"2023-10-06T16:52:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/sl\/skozi-9-korakov-do-mocne-imunosti\/\"},\"wordCount\":695,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/sl\/#organization\"},\"keywords\":[\"Imunski sistem\"],\"articleSection\":[\"DODATKI\",\"Zdravje\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/sl\/skozi-9-korakov-do-mocne-imunosti\/\",\"url\":\"https:\/\/building-body.com\/sl\/skozi-9-korakov-do-mocne-imunosti\/\",\"name\":\"SKOZI 9 KORAKOV DO MO\u010cNE IMUNOSTI - 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