{"id":845,"date":"2022-06-23T07:07:47","date_gmt":"2022-06-23T07:07:47","guid":{"rendered":"https:\/\/www.extremetraining.eu\/?p=845"},"modified":"2022-06-23T07:11:28","modified_gmt":"2022-06-23T07:11:28","slug":"vpliv-vnosa-tekocine-na-razpolozenje","status":"publish","type":"post","link":"https:\/\/www.extremetraining.eu\/sl\/vpliv-vnosa-tekocine-na-razpolozenje\/","title":{"rendered":"Vpliv vnosa teko\u010dine na razpolo\u017eenje"},"content":{"rendered":"\n

Govorili smo \u017ee o\u00a0du\u0161evnem zdravju, danes pa se bomo ukvarjali s teko\u010dinami. <\/p>\n\n\n\n

Ustrezna hidracija je zelo pomembna za biolo\u0161ke funkcije,\u00a0saj\u00a0je na\u0161e telo sestavljeno iz 55-75% vode, vpliva pa tudi na kognicijo razpolo\u017eenje in koncentracijo. Splo\u0161no priporo\u010dilo za \u017eenske je pribli\u017eno 2 litra, za mo\u0161ke pa pribli\u017eno 2,5 litra. Vendar to ne pomeni, da morate \u010dez dan popiti toliko vode,\u00a0\u0161teje\u00a0tudi hrana, ki vsebuje velik odstotek vode (na primer sadje).<\/p>\n\n\n\n

Ste dovolj hidrirani?<\/h2>\n\n\n\n

\u010ce govorimo o bolni\u0161ni\u010dnih preiskavah, obstaja ve\u010d na\u010dinov za dolo\u010danje stopnje hidracije, medtem ko hidracijo lahko doma hitro ocenite glede na videz urina. Bled urin ka\u017ee na dobro hidracijo, temen pa na dehidracijo.<\/p>\n\n\n\n

Zakaj je hidracija tako pomembna za razpolo\u017eenje?<\/h2>\n\n\n\n

Raziskave so pokazale, da hidracija bistveno vpliva na telesno zmogljivost, celo blaga dehidracija pa lahko zmanj\u0161a vzdr\u017eljivost in motivacijo. Enako velja za kognitivno zmogljivost in budnost. \u010ce ste pogosto utrujeni, poskusite piti ve\u010d teko\u010dine, morda ste le dehidrirani.<\/p>\n\n\n\n

Hidracija vpliva tudi na termoregulacijo, torej na sposobnost telesa, da vzdr\u017euje temperaturo. Znojenje ima hladilni u\u010dinek na telo in \u010de se teko\u010dina, izgubljena z znojem, ne kompenzira, lahko pride do toplotnega stresa. Ljudje, ki \u017eivijo v toplih predelih in \/ ali opravljajo te\u017eka fizi\u010dna dela, zaradi katerih se bolj znojijo, so najbolj ogro\u017eeni.<\/p>\n\n\n\n

Kofein<\/h2>\n\n\n\n

Kofein je zeli\u0161\u010dna psihoaktivna snov, ki se uporablja bolj kot katera koli na svetu. Priporo\u010dljivo je, da \u010dez dan ne zau\u017eijete ve\u010d kot 400 mg kofeina, povpre\u010dna oseba pa zau\u017eije pribli\u017eno 180 mg na dan. \u010ce pa ste mislili, da kofein najdemo samo v kavi, se motite. Energijske pija\u010de, nekateri \u010daji (\u010drni, zeleni), Coca-Cola, \u010dokolada itd. Tudi vsebujejo kofein.<\/p>\n\n\n\n

Okvirna vsebnost kofeina v pija\u010dah<\/h3>\n\n\n\n
\u010caj<\/td>75 mg<\/td><\/tr>
Instant kava<\/td>100 mg<\/td><\/tr>
Filter kava<\/td>140 mg<\/td><\/tr>
Kapu\u010dino<\/td>150 mg<\/td><\/tr>
Coca Cola<\/td>40 mg<\/td><\/tr>
Energijske\u00a0pija\u010de (pribli\u017eno)<\/td>60 mg<\/td><\/tr>
50 g mle\u010dne \u010dokolade<\/td>25 mg<\/td><\/tr>
50 g temne \u010dokolade<\/td>50 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

\u010ceprav obstaja teorija, da u\u017eivanje kofeinskih pija\u010d vodi do dehidracije, raziskave pravijo druga\u010de. Res je, da kofein vodi do pove\u010danega izlo\u010danja ledvic, ne vodi pa do dehidracije, ker se dejansko\u00a0z zau\u017eito teko\u010dino to nadoknadi.\u00a0Vsekakor se vnos kave, \u010daja in podobnih pija\u010d \u0161teje tudi v skupni vnos teko\u010dine. Zmeren vnos kofeina je koristen za budnost\/zbranost, izbolj\u0161anje kognitivne funkcije in razpolo\u017eenja. Vendar je poudarek na zmernem, pretiran vnos je lahko preve\u010d spodbuden in kontraproduktiven.<\/p>\n\n\n\n

Seveda tudi priporo\u010deni dnevni vnos ni zagotovilo za u\u010dinek, nekdo je bolj ob\u010dutljiv na kofein, zato je najbolje poslu\u0161ati svoje telo in videti, kaj nam odgovarja.<\/p>\n\n\n\n

Anksioznost in kofein<\/h3>\n\n\n\n

Kofeinu bi morali posebno pozornost posvetiti ljudje, ki imajo anksiozno motnjo, saj so razli\u010dne \u0161tudije pokazale, da ima lahko kofein pri njih negativen u\u010dinek, pa tudi ljudje, ki imajo motnje spanca. V kolikor vam dolo\u010dene koli\u010dine, je priporo\u010dljivo, da zadnjo skodelico popijete 6 do 12 ur pred spanjem.<\/p>\n\n\n\n

ZAKLJU\u010cEK: Zmeren vnos kofeina (do 400 mg na dan za osebe, ki nimajo anksioznosti in motenj spanja) nima negativnega vpliva na zdravje in po\u010dutje. To\u010dno nasprotno, izbolj\u0161a prebujenost, zaznavanje in spomin. Velike koli\u010dine pa lahko pove\u010dajo tesnobo in razdra\u017eljivost.<\/p>\n\n\n\n

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

Alkohol<\/h2>\n\n\n\n

\u010ceprav u\u010dinek alkohola v glavnem vpliva na izbolj\u0161ano razpolo\u017eenje, je ta u\u010dinek precej kratkotrajen. Dejansko deluje precej pomirjevalno na \u017eiv\u010dni sistem. Ni mi potrebno govoriti, koliko alkohola je prisotno pri nas, zlasti med mlaj\u0161o populacijo. Zaskrbljujo\u010da je predvsem stopnja alkoholizma, ki je vsekakor problem, ki ga je treba sistemati\u010dno re\u0161evati. Uporaba alkohola je mo\u010dno povezana s hudimi du\u0161evnimi motnjami.<\/p>\n\n\n\n

Prekomerno u\u017eivanje alkohola je povezano s pomanjkanjem vitamina B6<\/h3>\n\n\n\n

Vitamin B6 je potreben, da triptofan vstopi v mo\u017egane in omogo\u010di sintezo serotonina (pomemben za zdave krvne \u017eile). Zato pomanjkanje vitamina B6 ka\u017ee na po\u010dasnej\u0161o sintezo serotonina, ki je hormon sre\u010de, razpolo\u017eenje pa je veliko slab\u0161e. Tudi alkohol je tesno povezan z depresijo in tesnobo, ni pa jasno, ali alkohol vodi do omenjenih te\u017eav ali tesnoba in depresija pove\u010data mo\u017enost, da se \u010dlovek obrne k alkoholu.<\/p>\n\n\n\n

Tesnoba lahko privede do pove\u010dane uporabe alkohola, nato pa pove\u010dana uporaba alkohola ob\u010dutno pove\u010da tesnobo. \u010ceprav trenutno majhne koli\u010dine alkohola lahko zmanj\u0161ajo tesnobo zaradi sedativnega u\u010dinka, je to kratkoro\u010dni u\u010dinek.<\/p>\n\n\n\n

ZAKLJU\u010cEK: Prekomerno u\u017eivanje alkohola lahko povzro\u010di pomanjkanje vitamina B, zaradi \u010desar je sinteza hormonov sre\u010de po\u010dasnej\u0161a. \u010ce u\u017eivate majhne koli\u010dine alkohola, lahko kratkoro\u010dno ubla\u017ei ob\u010dutek tesnobe in depresije, dolgoro\u010dno pa vas bo pripeljal do \u0161e ve\u010dje te\u017eave.<\/p>\n\n\n\n

Ni nujno, da zmerna koli\u010dina alkohola \u0161koduje zdravju, vendar je od drugih \u017eivljenjskih dejavnikov odvisno tudi, ali se bo kon\u010dalo zmerno. Va\u0161e po\u010dutje, fizi\u010dno, ter psihi\u010dno zdravje je tako v veliki meri odvisno od ve\u010dih faktorjev, na kater imate neposreden vpliv vi. Izlo\u010dite vse negativne elemente iz va\u0161ega vsakdana in zdravje vam bo hvale\u017eno.<\/p>\n","protected":false},"excerpt":{"rendered":"

Govorili smo \u017ee o\u00a0du\u0161evnem zdravju, danes pa se bomo ukvarjali s teko\u010dinami. Ustrezna hidracija je zelo pomembna za biolo\u0161ke funkcije,\u00a0saj\u00a0je na\u0161e telo sestavljeno iz 55-75% vode, vpliva pa tudi na kognicijo razpolo\u017eenje in koncentracijo. Splo\u0161no priporo\u010dilo za \u017eenske je pribli\u017eno 2 litra, za mo\u0161ke pa pribli\u017eno 2,5 litra. Vendar to ne pomeni, da morate \u010dez […]<\/p>\n","protected":false},"author":1,"featured_media":846,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[6],"tags":[],"class_list":["post-845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-objave"],"yoast_head":"\nVpliv vnosa teko\u010dine na razpolo\u017eenje - Extreme Training<\/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:\/\/www.extremetraining.eu\/sl\/vpliv-vnosa-tekocine-na-razpolozenje\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vpliv vnosa teko\u010dine na razpolo\u017eenje - Extreme Training\" \/>\n<meta property=\"og:description\" content=\"Govorili smo \u017ee o\u00a0du\u0161evnem zdravju, danes pa se bomo ukvarjali s teko\u010dinami. Ustrezna hidracija je zelo pomembna za biolo\u0161ke funkcije,\u00a0saj\u00a0je na\u0161e telo sestavljeno iz 55-75% vode, vpliva pa tudi na kognicijo razpolo\u017eenje in koncentracijo. Splo\u0161no priporo\u010dilo za \u017eenske je pribli\u017eno 2 litra, za mo\u0161ke pa pribli\u017eno 2,5 litra. 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smo \u017ee o\u00a0du\u0161evnem zdravju, danes pa se bomo ukvarjali s teko\u010dinami. 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