{"id":853,"date":"2022-06-23T07:13:18","date_gmt":"2022-06-23T07:13:18","guid":{"rendered":"https:\/\/www.extremetraining.eu\/?p=853"},"modified":"2022-06-23T07:13:20","modified_gmt":"2022-06-23T07:13:20","slug":"telesna-aktivnost-krepi-imunski-sistem","status":"publish","type":"post","link":"https:\/\/www.extremetraining.eu\/sl\/telesna-aktivnost-krepi-imunski-sistem\/","title":{"rendered":"Telesna aktivnost krepi imunski sistem"},"content":{"rendered":"\n

V zadnjih mesecih se vsi ukvarjamo s tem, kako okrepiti sposobnost telesa, da se lahko ta u\u010dinkovito brani pred razli\u010dnimi oku\u017ebami in boleznimi. <\/p>\n\n\n\n

Na \u017ealost ni \u010darobne tabletke, ki bi iz na\u0161e imunosti naredila nepremagljiv obrambni sistem pred virusi, bakterijami, glivicami in drugimi mikroorganizmi. Odli\u010den recept za mo\u010dan\u00a0imunski sistem<\/strong>\u00a0vklju\u010duje prehrano, bogato z vitamini in drugimi hranili, pomembnimi za imunski sistem, kvaliteten po\u010ditek in \u2013 redna telesna aktivnost. Raziskave so pokazale, da ljudje, ki redno telovadijo, redkeje zbolijo. Preiskovanci, ki so pet ali ve\u010d dni telovadili vsaj 20 minut na teden, so za 43% zmanj\u0161ali dovzetnost za oku\u017ebe zgornjih dihal v primerjavi s tistimi, ki niso bili fizi\u010dno aktivni.<\/p>\n\n\n\n

Kako vadba krepi imunost?<\/h2>\n\n\n\n

60 minut zmerne do intenzivne aerobne vadbe trikrat na teden krepi na\u0161o imunost na naslednje na\u010dine:<\/h3>\n\n\n\n
  • Pove\u010da aktivacijo in izlo\u010danje imunoglobulinov in citokinov, najpomembnej\u0161ih celic v obrambi telesa pred oku\u017ebami.<\/li>
  • Pospe\u0161uje krvni in limfni obtok z kr\u010denjem mi\u0161ic. Na ta na\u010din celice, ki napadajo mikroorganizme in nas branijo pred oku\u017ebami, kot so nevtrofilci in limfociti, hitreje pridejo do ne\u017eelenega gosta v na\u0161emtelesu. Ugotovljeno je bilo, da so te celice bistveno po\u010dasnej\u0161e pri tistih, ki so fizi\u010dno neaktivni.<\/li>
  • Povi\u0161a telesno temperaturo in tako pomaga protitelesom v boju proti morebitni oku\u017ebi.<\/li>
  • Zmanj\u0161uje vnetne procese v telesu in tako omogo\u010da bolj\u0161e delovanje imunskega sistema.<\/li>
  • Poglobi dihanje, zato so mo\u017enosti za izgon mikroorganizmov iz dihalnih poti ve\u010dje;<\/li>
  • Pove\u010da kapaciteto plju\u010d, ki \u0161\u010ditijo tudi pred prehladi in gripo.<\/li>
  • Zmanj\u0161uje raven stresa, ki je velik sovra\u017enik na\u0161emu imunskemu sistemu.<\/li>
  • Zmanj\u0161uje tveganje za nastanek drugih bolezni, kot so rak, bolezni srca, diabetes tipa 2, artritis, bolezen jeter \u2026 in pove\u010duje mo\u017enosti na\u0161ega imunskega sistema, da se ta uspe\u0161no bori proti vsem mikroorganizmom.<\/li><\/ul>\n\n\n\n
    \"imunski<\/figure>\n\n\n\n

    Koliko naj telovadimo za mo\u010dnej\u0161i imunski sistem?<\/h2>\n\n\n\n

    Priporo\u010da se vsaj 30 minut telesne aktivnosti na dan. Tedensko je optimalno vaditi 150 do 300 minut zmerne aktivnosti ali 75 do 150 minut intenzivnega treninga. Hitra hoja hoja, ples, kolesarjenje, rekreacijsko plavanje, pilates in joga spadajo med zmerne telesne aktivnosti. Intenzivni treningi so tek, hitro kolesarjenje, dvigovanje ute\u017ei, in drugi HIIT treningi. Pomembno je omeniti, da intenzivni trening ne sme biti dalj\u0161i od 90 minut, da se prepre\u010di prekomerna iz\u010drpanost telesa \u2013 saj lahko v tem primeru vadba oslabi va\u0161 imunski sistem.<\/p>\n\n\n\n

    Ali je redna vadba dovolj, da smo zdravi?<\/h2>\n\n\n\n

    Popolnoma jasno in dokazano je, da bo redna telesna aktivnost prispevala k bolj\u0161emu zdravju in mo\u010dnej\u0161i imunosti. Paziti pa morate tudi na reden po\u010ditek in kvaliteten spanec. Med spanjem se celo telo sprosti, utrip se upo\u010dasni in centralni \u017eiv\u010dni sistem se obnovi. Nepogre\u0161ljiva sestavina krepitve imunskega sistema je pravilna in uravnote\u017eena prehrana. Pomembno je jesti hrano, ki bo vitamine in minerale v telesu spravila na optimalno raven. To pomeni, da mora biti jedilnik bogat s sadjem in zelenjavo, \u017eiti \u2026<\/p>\n","protected":false},"excerpt":{"rendered":"

    V zadnjih mesecih se vsi ukvarjamo s tem, kako okrepiti sposobnost telesa, da se lahko ta u\u010dinkovito brani pred razli\u010dnimi oku\u017ebami in boleznimi. Na \u017ealost ni \u010darobne tabletke, ki bi iz na\u0161e imunosti naredila nepremagljiv obrambni sistem pred virusi, bakterijami, glivicami in drugimi mikroorganizmi. Odli\u010den recept za mo\u010dan\u00a0imunski sistem\u00a0vklju\u010duje prehrano, bogato z vitamini in drugimi […]<\/p>\n","protected":false},"author":1,"featured_media":854,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[6],"tags":[],"class_list":["post-853","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-objave"],"yoast_head":"\nTelesna aktivnost krepi imunski sistem - 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\/telesna-aktivnost-krepi-imunski-sistem\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Telesna aktivnost krepi imunski sistem - Extreme Training\" \/>\n<meta property=\"og:description\" content=\"V zadnjih mesecih se vsi ukvarjamo s tem, kako okrepiti sposobnost telesa, da se lahko ta u\u010dinkovito brani pred razli\u010dnimi oku\u017ebami in boleznimi. Na \u017ealost ni \u010darobne tabletke, ki bi iz na\u0161e imunosti naredila nepremagljiv obrambni sistem pred virusi, bakterijami, glivicami in drugimi mikroorganizmi. 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