{"id":62396,"date":"2021-07-08T15:50:44","date_gmt":"2021-07-08T13:50:44","guid":{"rendered":"https:\/\/bb.dwizards.dev\/zakaj-se-po-obroku-pocutimo-utrujeno-in-kako-se-temu-izogniti\/"},"modified":"2023-10-06T16:55:01","modified_gmt":"2023-10-06T16:55:01","slug":"zakaj-se-po-obroku-pocutimo-utrujeno-in-kako-se-temu-izogniti","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/zakaj-se-po-obroku-pocutimo-utrujeno-in-kako-se-temu-izogniti\/","title":{"rendered":"ZAKAJ SE PO OBROKU PO\u010cUTIMO UTRUJENO IN KAKO SE TEMU IZOGNITI?"},"content":{"rendered":"\n

Zagotovo ti je znan tisti ob\u010dutek zaspanosti, ko pojeste kosilo ali ve\u010derjo. Po\u010dutite se sito in dr\u017eite odprte o\u010di? Zakaj po obroku ob\u010dutite \u017eeljo po spanju in ali bi vas to moralo skrbeti? Ni\u010d ni narobe \u010de se po obroku ob\u010dutite nekoliko zaspano zato vam ni treba skrbeti. Na zaspanost vpliva kar nekaj dejavnikov na katere lahko vplivate tudi sami.<\/p>\n\n\n\n

HRANA KO VZROK ZA ZASPANOST?<\/span><\/strong><\/p>\n\n\n\n

Da bi telo funkcioniralo je telesu potrebna energija \u2013 ne samo, da bi tekli s psom ali trenirali v fitnes centru. To energijo dobimo iz hrane.<\/p>\n\n\n\n

Na\u0161 prebavni sistem hrano razgradi na glukozo. Makrohranila kot so beljakovine, ma\u0161\u010dobe in ogljikovi hidrati, nato telesu zagotovijo kalorije (energijo). Na\u0161 prebavni sistem ne spreminja le hrane v energijo temve\u010d poskrbi za \u0161tevilne odgovore v na\u0161em telesu.<\/p>\n\n\n\n

Hormoni kot so holecistokinin (CCK), glukagon in amilin se spro\u0161\u010dajo, da pove\u010dajo ob\u010dutek sitosti, zvi\u0161ajo krvni sladkor in proizvedejo inzulin, kako bi lahko sladkor pri\u0161el v celice, kjer se porabi za energijo. \u010ce u\u017eivate hrano bogato s sladkorjem, lahko nenaden dvig ali padec inzulina povzro\u010di utrujenost.<\/p>\n\n\n\n

Zanimivo je, da obstajajo hormoni, ki lahko privedejo do zaspanosti. To se zgodi, ko se ugotovi povi\u0161ana vrednosti v mo\u017eganih. Eden od takih hormonov je serotonin. Drug hormon, ki spodbuja spanje, melatonin, se ne spro\u0161\u010da kot odziv na hrano. Medtem, ko pa lahko hrana vpliva na proizvodnjo melatonina.<\/p>\n\n\n\n

KRO\u017dNI RITEM KOT GLAVNI KRIVEC ZA UTRUJENOST<\/span><\/strong><\/p>\n\n\n\n

Nekateri raziskovalci menijo, da kljub temu, da lahko hrana vpliva na utrujenost po obroku imata cirkadialni ritem in homeostranski nagon glavno vlogo.<\/p>\n\n\n\n

Spalni nagon je posledica postopnega kopi\u010denja snovi v mo\u017eganih, imenovanih adenozin. Ta dose\u017ee vrhunec tik pred spanjem in je zve\u010der v primerjavi z zjutraj veliko vi\u0161ji. Dlje kot \u010dlovek ostane buden, ve\u010d se nabira adenozina, kar vodi do ve\u010dje \u017eelje po spanju.<\/p>\n\n\n\n

Cirkadialni ritem je pravzaprav vzorec \u00bbalarmnih signalov\u00ab in se skozi dan pove\u010duje, kako bi lahko ostali budni in hkrati zavira rast ravni adenozina. V tem vzorcu je po navadi vzpon ali padec v zgodnjih popoldanskih urah, obi\u010dajno sedem do devet ur po prebujanju. Ko opozorilni sistem pade, nastopi utrujenost.<\/p>\n\n\n\n

O tam kako hrana vpliva na utrujenost je potrebno narediti \u0161e nekaj raziskavi vendar je vpliv zagotovo viden pri ljudeh seveda pri nekaterih v ve\u010dji meri in pri drugih v manj\u0161i.<\/p>\n\n\n\n

KAKO ZMANJ\u0160ATI UTRUJENOST PO OBROKU?<\/span><\/strong><\/p>\n\n\n\n

1. Jejte manj, vendar pogosteje<\/strong><\/p>\n\n\n\n

Namesto, da bi u\u017eivali v ve\u010djih obrokih, jejte manj\u0161e obroke in prigrizke vsakih nekaj ur, da ohranite raven energije. Ko\u0161\u010dek sadja ali pest ore\u0161\u010dkov bi morali biti dovolj, da poskrbite za padec energije.<\/p>\n\n\n\n

2. Naspite se<\/strong><\/p>\n\n\n\n

Osebe, ki pono\u010di spijo dovolj bodo po obroku manj verjetno ob\u010dutile padec energije. Priporo\u010damo, da spite od 7-8 ur na no\u010d in se tako izognite cirkadialnemu ritmu.<\/p>\n\n\n\n

3. Telovadite<\/strong><\/p>\n\n\n\n

Lahka vadba \u010dez dan ali po obroki vam bo pomagala, da se boste po\u010dutili manj utrujene.<\/p>\n\n\n\n

4. Vzemite si 10-20 minut za po\u010ditek<\/strong><\/p>\n\n\n\n

Da bi se izognili zaspanosti, ki se pogosto pojavi v zgodnjih popoldanskih urah poskusite z 10-20 minutnim po\u010ditkom. Popoldanski po\u010ditek lahko zmanj\u0161a raven adenozina, ki prispeva k zaspanosti.<\/p>\n\n\n\n

5. Izogibajte se alkoholu<\/strong><\/p>\n\n\n\n

U\u017eivanje alkohola lahko povzro\u010di zaspanost, saj pove\u010duje u\u010dinke adenozina.<\/p>\n","protected":false},"excerpt":{"rendered":"

Zagotovo ti je znan tisti ob\u010dutek zaspanosti, ko pojeste kosilo ali ve\u010derjo. Po\u010dutite se sito in dr\u017eite odprte o\u010di? Zakaj po obroku ob\u010dutite \u017eeljo po spanju in ali bi vas to moralo skrbeti? Ni\u010d ni narobe \u010de se po obroku ob\u010dutite nekoliko zaspano zato vam ni treba skrbeti. Na zaspanost vpliva kar nekaj dejavnikov na […]<\/p>\n","protected":false},"author":3,"featured_media":62397,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5963],"tags":[6087,6531],"class_list":["post-62396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-zdravje-dodatki","tag-spanec","tag-zaspanost"],"acf":[],"yoast_head":"\nZAKAJ SE PO OBROKU PO\u010cUTIMO UTRUJENO IN KAKO SE TEMU IZOGNITI? - 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\/zakaj-se-po-obroku-pocutimo-utrujeno-in-kako-se-temu-izogniti\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"ZAKAJ SE PO OBROKU PO\u010cUTIMO UTRUJENO IN KAKO SE TEMU IZOGNITI? - Building Body\" \/>\n<meta property=\"og:description\" content=\"Zagotovo ti je znan tisti ob\u010dutek zaspanosti, ko pojeste kosilo ali ve\u010derjo. Po\u010dutite se sito in dr\u017eite odprte o\u010di? Zakaj po obroku ob\u010dutite \u017eeljo po spanju in ali bi vas to moralo skrbeti? Ni\u010d ni narobe \u010de se po obroku ob\u010dutite nekoliko zaspano zato vam ni treba skrbeti. 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