{"id":33408,"date":"2021-09-30T05:00:00","date_gmt":"2021-09-30T03:00:00","guid":{"rendered":"https:\/\/www.mzone.cz\/?p=33408"},"modified":"2021-08-09T09:42:58","modified_gmt":"2021-08-09T07:42:58","slug":"vycerpani-maskovani-zvysenymi-davkami-kofeinu-neni-reseni","status":"publish","type":"post","link":"https:\/\/www.mzone.cz\/en\/vycerpani-maskovani-zvysenymi-davkami-kofeinu-neni-reseni\/","title":{"rendered":"Maskovat vy\u010derp\u00e1n\u00ed zv\u00fd\u0161en\u00fdmi d\u00e1vkami kofeinu nen\u00ed \u0159e\u0161en\u00ed"},"content":{"rendered":"

Kvalitn\u00ed sp\u00e1nek, zdrav\u00e1 a vyv\u00e1\u017een\u00e1 strava, dostatek tekutin, pohyb, odpo\u010dinek\u2026 V\u00edme, jak moc n\u00e1s to v\u0161e ovliv\u0148uje, p\u0159esto sp\u00edme m\u00e1lo, j\u00edme ve sp\u011bchu, m\u00edsto ch\u016fze jezd\u00edme autem a na aktivn\u00ed odpo\u010dinek u\u017e n\u00e1m nezb\u00fdv\u00e1 kv\u016fli stresu v zam\u011bstn\u00e1n\u00ed \u010das. Nakonec jsme unaven\u00ed, ud\u011bl\u00e1me m\u00e9n\u011b pr\u00e1ce, a to n\u00e1m na n\u00e1lad\u011b tak\u00e9 nep\u0159id\u00e1. \u00danava je b\u011b\u017enou sou\u010d\u00e1st\u00ed \u017eivota, kter\u00e1 p\u0159ich\u00e1z\u00ed po psychick\u00e9m \u010di fyzick\u00e9m vyt\u00ed\u017een\u00ed a lze se j\u00ed zbavit vydatn\u00fdm odpo\u010dinkem.<\/strong><\/p>
\n\n\n\n

P\u0159\u00ed\u010diny \u00fanavy<\/h2>\n\n\n\n

Probl\u00e9m p\u0159i stanoven\u00ed p\u0159\u00ed\u010diny \u00fanavy je v tom, \u017ee tento stav m\u016f\u017ee b\u00fdt projevem cel\u00e9 \u0159ady onemocn\u011bn\u00ed, jako i nedostatku n\u011bkter\u00fdch pot\u0159ebn\u00fdch l\u00e1tek v t\u011ble. Prvn\u00ed mo\u017enost\u00ed je nedostatek kvalitn\u00edho sp\u00e1nku.<\/p>\n\n\n\n

Jestli sp\u00edte denn\u011b 4\u20135 hodin na nekvalitn\u00ed matraci, p\u0159i\u010dem\u017e se p\u0159ed span\u00edm nacpete k prasknut\u00ed a b\u011bhem noci se n\u011bkolikr\u00e1t probouz\u00edte, pak bude na vin\u011b z\u0159ejm\u011b s\u00e9rie v\u0161ech t\u011bchto faktor\u016f.\u00a0<\/p><\/blockquote>\n\n\n\n

Dal\u0161\u00ed mo\u017enost\u00ed m\u016f\u017ee b\u00fdt sez\u00f3nn\u00ed \u00fanava. Ta se \u010dasto vyskytuje na podzim a v zim\u011b. Nedostatek vitam\u00ednu D m\u016f\u017ee v\u00e9st k vy\u010derp\u00e1n\u00ed. Pokud netr\u00e1v\u00edte dostatek \u010dasu venku, va\u0161e poko\u017eka nem\u00e1 \u0161anci absorbovat dostatek slune\u010dn\u00edho sv\u011btla umo\u017e\u0148uj\u00edc\u00edho t\u011blu produkovat vitam\u00edn D. V zimn\u00edch m\u011bs\u00edc\u00edch se tak\u00e9 m\u011bn\u00ed va\u0161e n\u00e1vyky, va\u0161e \u017eivotn\u00ed tempo se zpomaluje, nemus\u00edte m\u00edt dostatek \u010derstv\u00e9ho ovoce a zeleniny, kter\u00e9 va\u0161e t\u011blo z\u00e1sobuj\u00ed vitam\u00edny a miner\u00e1ly.<\/p>
\n\n\n\n

\"\u00danava\"<\/figure>
\n\n\n\n

P\u0159\u00ed\u010dinou \u00fanavy m\u016f\u017eou b\u00fdt ale i klimatick\u00e9 zm\u011bny nebo p\u0159echod z jednoho ro\u010dn\u00edho obdob\u00ed do druh\u00e9ho. \u201eM\u011bn\u00ed se atmosf\u00e9rick\u00fd tlak, d\u00e9lka dne i energetick\u00fd v\u00fddej. N\u011bkter\u00fdm jedinc\u016fm, zvl\u00e1\u0161t\u011b t\u011bm pracuj\u00edc\u00edm na sm\u011bny, nesv\u011bd\u010d\u00ed posun zimn\u00edho \u010dasu na letn\u00ed.\u201c \u0159\u00edk\u00e1 MUDr. Rodion Schwarz, praktick\u00fd l\u00e9ka\u0159 pro dosp\u011bl\u00e9 z P\u0159\u00edlepsk\u00e9 ordinace<\/a>.<\/p>\n\n\n\n

Mnohdy b\u011b\u017en\u00e9 bolen\u00ed hlavy, \u00fanava nebo zhor\u0161en\u00fd sp\u00e1nek maj\u00ed p\u016fvod ve zv\u00fd\u0161en\u00e9 koncentraci CO2, zp\u016fsoben\u00e9 nedostate\u010dn\u00fdm v\u011btr\u00e1n\u00edm.<\/p><\/blockquote>\n\n\n\n

Ale nejen nedostate\u010dn\u00e9 v\u011btr\u00e1n\u00ed m\u016f\u017ee b\u00fdt d\u016fvodem zhor\u0161en\u00ed kvality vnit\u0159n\u00edho prost\u0159ed\u00ed. \u201eJe paradoxn\u00ed, \u017ee kvalita vnit\u0159n\u00edho prost\u0159ed\u00ed je po proveden\u00ed nekomplexn\u00edch rekonstrukc\u00ed \u010dasto hor\u0161\u00ed ne\u017e v p\u016fvodn\u00edm stavu.\u201c \u0159\u00edk\u00e1 k t\u00e9matu Karel Havl\u00ed\u010dek, \u0159editel divize Pasivn\u00ed domy spole\u010dnosti NWT.<\/p>
\n\n\n\n

Odpoledn\u00ed \u00fanavu ovlivn\u00ed ob\u011bd<\/h2>\n\n\n\n

S \u010d\u00edm se ur\u010dit\u011b ka\u017ed\u00fd z n\u00e1s setkal, je \u00fanava odpoledn\u00ed. Ta n\u00e1s nej\u010dast\u011bji zastihne mezi 14. a 16. hodinou. Je to p\u0159irozen\u00fd jev na\u0161eho denn\u00edho biorytmu, ale sami m\u00e1me mo\u017enost ovlivnit, v jak\u00e9 m\u00ed\u0159e n\u00e1s \u00fanava p\u0159epadne.<\/p>\n\n\n\n

Zkuste p\u0159em\u00fd\u0161let nad skladbou va\u0161eho ob\u011bda. Ten by nem\u011bl b\u00fdt p\u0159\u00edli\u0161 t\u011b\u017ek\u00fd, tu\u010dn\u00fd nebo s v\u011bt\u0161\u00edm obsahem jednoduch\u00fdch cukr\u016f.<\/p><\/blockquote>\n\n\n\n

\"Unaven\u00fd<\/figure>
\n\n\n\n

Bohu\u017eel klasick\u00e1 \u010desk\u00e1 kuchyn\u011b takov\u00e1 p\u0159ev\u00e1\u017en\u011b je. Takov\u00e9 j\u00eddlo se dlouho tr\u00e1v\u00ed, krev se p\u0159esouv\u00e1 do tr\u00e1vic\u00edho \u00fastroj\u00ed, m\u00edsto aby se n\u00e1m dostate\u010dn\u011b okysli\u010doval mozek a zm\u00edn\u011bn\u00e1 \u00fanava je na sv\u011bt\u011b. Pr\u00e1v\u011b proto ob\u011bdvejte leh\u010d\u00ed j\u00eddla, kter\u00e1 budou m\u00edt vyv\u00e1\u017een\u00fd pom\u011br sacharid\u016f a b\u00edlkovin. Jezte nap\u0159. dr\u016fbe\u017e\u00ed maso, ryby a lu\u0161t\u011bniny s p\u0159\u00edlohou jako je r\u00fd\u017ee, bulgur, quinoa, va\u0159en\u00fd brambor nebo kousek celozrnn\u00e9ho pe\u010diva, v\u0161e dopln\u011bn\u00e9 samoz\u0159ejm\u011b o zeleninu.<\/p>
\n\n\n\n

Jak bojovat proti \u00fanav\u011b?<\/h2>\n\n\n\n

\u201eSn\u00ed\u017eit m\u00edru a dopad \u00fanavy dok\u00e1\u017ee nap\u0159\u00edklad ho\u0159\u010d\u00edk, \u017eelezo a kyselina askorbov\u00e1, co\u017e je vitam\u00edn C. K tomu je mo\u017en\u00e9 p\u0159idat tak\u00e9 odvary z bylin, kter\u00e9 se pij\u00ed dvakr\u00e1t denn\u011b (a\u0165 u\u017e jako prevence \u010di ve f\u00e1zi t\u0159eba postkovidov\u00e9 rekonvalescence). Odvar z bylin, na rozd\u00edl od klasick\u00fdch dopl\u0148k\u016f stravy, disponuje tzv. entourage efektem, co\u017e by se dalo p\u0159elo\u017eit jako komplexn\u00ed efekt l\u00e1tek z cel\u00fdch rostlin.\u201c doporu\u010duje MUDr. Rodion Schwarz.<\/p>\n\n\n\n

Zapome\u0148te na obl\u00edben\u00e9 energy drinky na b\u00e1zi kofeinu, vsa\u010fte rad\u011bji na chutn\u00fd zelen\u00fd \u010daj. K\u00e1va je n\u00e1vykov\u00e1 a mnohdy v\u011b\u0159\u00edte, \u017ee bez n\u00ed den nezvl\u00e1dnete. Sice v\u00e1m rychle dod\u00e1 energii, ale stejn\u011b tak rychle i jej\u00ed \u00fa\u010dinky vymiz\u00ed.<\/p><\/blockquote>\n\n\n\n

D\u016fle\u017eit\u00e9 je tak\u00e9 dodr\u017eovat pitn\u00fd re\u017eim. Vyvarovat byste se m\u011bli vod\u00e1m s bublinkami, ty toti\u017e mohou zp\u016fsobit za\u017e\u00edvac\u00ed pot\u00ed\u017ee a nad\u00fdm\u00e1n\u00ed. D\u00edky dostatku tekutin v organismu se rozproud\u00ed krev, kter\u00e1 bez pot\u00ed\u017e\u00ed transportuje k bu\u0148k\u00e1m v\u00fd\u017eivu p\u0159ij\u00edmanou prost\u0159ednictv\u00edm stravy.<\/p>
\n\n\n\n

\"Mu\u017e<\/figure>
\n\n\n\n

\u201eKdybych to m\u011bl shrnout obecn\u011b, d\u00e1 se \u0159\u00edct, \u017ee nejlep\u0161\u00ed je pozorovat a respektovat p\u0159\u00edrodu. Kdy\u017e jsou ve\u010dery a noci del\u0161\u00ed, m\u00e1 se v\u00edce sp\u00e1t. Kdy\u017e je venku zima, maj\u00ed se j\u00edst tepl\u00e9 pokrmy – pol\u00e9vky, ka\u0161e, va\u0159en\u00e9, du\u0161en\u00e9 maso nebo kysan\u00e1 zelenina.\u201c \u0159\u00edk\u00e1 Schwarz.<\/p>
\n\n\n\n

Potraviny, kter\u00e9 n\u00e1m energii ub\u00edraj\u00ed:<\/h2>\n\n\n\n

Sma\u017een\u00e1 j\u00eddla<\/h3>\n\n\n\n

Velmi obl\u00edben\u00e9 a chu\u0165ov\u011b atraktivn\u00ed jsou pro n\u00e1s sma\u017een\u00e1 j\u00eddla na jak\u00fdkoliv zp\u016fsob. T\u011bm se prost\u011b ned\u00e1 odolat a tak maj\u00ed v na\u0161em j\u00eddeln\u00ed\u010dku bohu\u017eel siln\u00e9 zastoupen\u00ed. Co se s n\u00e1mi ale d\u011bje po sma\u017een\u00e9m ob\u011bd\u011b? Chce se n\u00e1m do pr\u00e1ce? Nebo bychom si rad\u011bji v tu chv\u00edli lehli na gau\u010d a dali si \u0161lof\u00edka? T\u011blo pot\u0159ebuje na tr\u00e1ven\u00ed takov\u00e9ho ob\u011bda tolik energie, \u017ee u\u017e mu nezb\u00fdv\u00e1 na nic jin\u00e9ho a my jsme unaven\u00ed a neschopn\u00ed se na n\u011bco soust\u0159edit.<\/p>
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Sladkosti<\/h3>\n\n\n\n

Dal\u0161\u00edm zabij\u00e1kem na\u0161\u00ed energie jsou sladkosti. Dok\u00e1\u017eou sice kr\u00e1tkodob\u011b povzbudit a vykouzlit dobrou n\u00e1ladu. Milujeme je hlavn\u011b d\u00edky sladk\u00e9 chuti, kter\u00e1 na n\u00e1s p\u016fsob\u00ed z\u00e1zra\u010dn\u011b, proto\u017ee je to ta prvn\u00ed chu\u0165, kterou jako novorozenec ochutn\u00e1me, je to chu\u0165 mate\u0159sk\u00e9ho ml\u00e9ka. Agresivita, nervozita a mrzutost mohou b\u00fdt \u010dasto vyvolan\u00e9 nedostatkem sacharid\u016f, takzvanou hypoglykemi\u00ed. K jej\u00edmu odstran\u011bn\u00ed jsou ale mnohem vhodn\u011bj\u0161\u00ed komplexn\u00ed sacharidy z celozrnn\u00fdch potravin ne\u017e rychl\u00e9 cukry ze sladkost\u00ed. Ty p\u016fsob\u00ed jen kr\u00e1tce a my jsme pak po odbour\u00e1n\u00ed energie z t\u011bchto potravin je\u0161t\u011b unaven\u011bj\u0161\u00ed.<\/p>
\n\n\n\n

\u010cerven\u00e9 maso<\/h3>\n\n\n\n

Podobn\u011b na n\u00e1s funguje velk\u00e9 mno\u017estv\u00ed \u010derven\u00e9ho masa v j\u00eddeln\u00ed\u010dku. Tr\u00e1v\u00edme ho d\u00e9le ne\u017e ostatn\u00ed potraviny a spot\u0159ebujeme na to dost energie, kterou m\u016f\u017eeme vyu\u017e\u00edt jinak. Ani velk\u00e9 mno\u017estv\u00ed pe\u010diva z b\u00edl\u00e9 mouky, v jeho\u017e konzumaci jsme p\u0159eborn\u00edci, n\u00e1m energii v kone\u010dn\u00e9m efektu nep\u0159id\u00e1. D\u00edky velk\u00e9mu obsahu sacharid\u016f jsme po j\u00eddle nabuzen\u00ed a pln\u00ed energie, ale jen na chv\u00edli a pak p\u0159ijde zase \u00fanava.<\/p>
\n\n\n\n

\"\"<\/a><\/figure>
\n

9 tajemstv\u00ed dobr\u00e9ho sp\u00e1nku<\/a><\/h4>
\n<\/div><\/div>\n\n\n\n

<\/p>","protected":false},"excerpt":{"rendered":"

Kvalitn\u00ed sp\u00e1nek, zdrav\u00e1 a vyv\u00e1\u017een\u00e1 strava, dostatek tekutin, pohyb, odpo\u010dinek\u2026 V\u00edme, jak moc n\u00e1s to v\u0161e ovliv\u0148uje, p\u0159esto sp\u00edme m\u00e1lo, j\u00edme ve sp\u011bchu, m\u00edsto ch\u016fze jezd\u00edme autem a na aktivn\u00ed odpo\u010dinek u\u017e n\u00e1m nezb\u00fdv\u00e1 kv\u016fli stresu v zam\u011bstn\u00e1n\u00ed \u010das. Nakonec jsme unaven\u00ed, ud\u011bl\u00e1me m\u00e9n\u011b pr\u00e1ce, a to n\u00e1m na n\u00e1lad\u011b tak\u00e9 nep\u0159id\u00e1. \u00danava je b\u011b\u017enou […]<\/p>\n","protected":false},"author":4,"featured_media":33414,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"kk_blocks_editor_width":"","_kiokenblocks_attr":"","_kiokenblocks_dimensions":"","footnotes":""},"categories":[386,29,25,62],"tags":[593,4684,17,841,141,482,490,1222,5138,149,60],"class_list":["post-33408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bez-obalu","category-lifestyle","category-style","category-zdravi","tag-bez-obalu","tag-kofein","tag-lifestyle","tag-odpocinek","tag-rady","tag-rady-a-tipy","tag-style","tag-unava","tag-vycerpani","tag-zdravi","tag-zivotni-styl"],"yoast_head":"\nMaskovat vy\u010derp\u00e1n\u00ed zv\u00fd\u0161en\u00fdmi d\u00e1vkami kofeinu nen\u00ed \u0159e\u0161en\u00ed - Mzone<\/title>\n<meta name=\"description\" content=\"\u00danava je b\u011b\u017enou sou\u010d\u00e1st\u00ed \u017eivota, kter\u00e1 p\u0159ich\u00e1z\u00ed po psychick\u00e9m \u010di fyzick\u00e9m vyt\u00ed\u017een\u00ed a lze se j\u00ed zbavit vydatn\u00fdm odpo\u010dinkem.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mzone.cz\/en\/vycerpani-maskovani-zvysenymi-davkami-kofeinu-neni-reseni\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Maskovat vy\u010derp\u00e1n\u00ed zv\u00fd\u0161en\u00fdmi d\u00e1vkami kofeinu nen\u00ed \u0159e\u0161en\u00ed - 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