{"id":21461,"date":"2014-01-09T09:22:18","date_gmt":"2014-01-09T08:22:18","guid":{"rendered":"http:\/\/hudo.com\/si\/2014\/01\/09\/kako-ziveti-dlje\/"},"modified":"2014-01-09T09:22:18","modified_gmt":"2014-01-09T08:22:18","slug":"kako-ziveti-dlje","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ziveti-dlje\/","title":{"rendered":"Kako \u017eiveti dlje?"},"content":{"rendered":"
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(Thinkstock)<\/figcaption><\/figure>\n

S \u010dim vplivamo na razvoj bolezni?<\/h2>\n

Danes je veliko govora o tem, kako podalj\u0161ati \u017eivljenje. Kako napraviti \u017eilvjenje polnej\u0161e ter lep\u0161e. Na to temo je napisanih ogromno \u010dlankov. Narejenih je nepregledno morje \u0161tudij. Kljub vsem znanstvenim dognanjem, smo kot civilizacija prvi\u010d soo\u010deni z dejstvom, da vedno ve\u010d ljudi zboleva za boleznimi obilja. Gre za bolezni t.i. \u017eivljenjskega sloga. Najbolj prizadanejo ravno na\u0161 kardiovaskularni sistem. Gre za obolenja, ki sicer imajo svojo osnovo v genetiki, vendar na njihov (ne)razvoj v veliki meri vplivamo ljudje sami. S \u010dim torej vplivamo na razvoj teh bolezni? Z na\u0161imi navadami (rutinami). Le-te pa oblikujejo na\u0161 vsakdan. Na podlagi na\u0161ih vsakdanjih navad, se oblikujejo tudi na\u0161e misli, \u010dustva in telo. Torej so ravno na\u0161e navade tiste,\u00a0 ki nas po\u017eenejo v spiralo zdravja ali\u00a0 bolezni.<\/p>\n

5 enostavnih nasvetov za dvig kvalitete \u017eivljenja<\/h2>\n

V morju informacij, ki so v tehnolo\u0161ko razvijajo\u010dem se svetu na voljo, se prepogosto dogaja, da je na koncu samoraziskovanja oseba \u0161e bolj zmedena kot na za\u010detku iskanja re\u0161itev. Torej, kaj je tisti magi\u010dni klju\u010d, ki odpira vrata v kvaliteto in dolgo\u017eivost? V nadaljevanju vam predstavljam 5 enostavnih nasvetov za dvig lastne kvalitete \u017eivljenje. Ne gre za odkrivanje nobene tople vode, vendar lahko dosledno upo\u0161tevanje teh 5 enostavnih nasvetov prinese \u010dudovite rezultate.<\/p>\n

Dihanje<\/h2>\n

Morda se sli\u0161i \u0161e tako enostavna tema, vendar ve\u010dina odraslih ljudi nepravilno diha<\/strong>. To pomeni, da izkori\u0161\u010dajo le slabo polovico vseh svojih dihalnih kapacitet. Zaradi stresnega \u017eivljenskega sloga ve\u010dina ljudi diha le z zgornjim\u00a0 plju\u010dnim delom. Velika ve\u010dina ljudi ne uporablja pri dihanju celotne trebu\u0161ne prepone. To je sklop mi\u0161i\u010d, ki se nahaja nad trebu\u0161no prepono in pod plju\u010di. Le-te v polnosti aktivirajo celotno plju\u010dno kapaciteto. V resnici lahko \u010dlove\u0161ko telo diha v \u00bbceloti\u00ab. To pomeni, da vdahnemo skozi nos in preko celovitega dihanja izkoristimo polno kapaciteto plju\u010d. To je pravilen vdih, ki traja vsaj 3 sekunde. Kot pravilen po\u010dasen izdih, ki traja ve\u010d kot 3 sekunde. Vsak dan bi bilo priporo\u010dljivo vsaj 5 minut zjutraj in zve\u010der se umiriti s tak\u0161nim poglobljenim dihanjem. Prednosti rednega prakticiranja dihalnih vaj je v zmanj\u0161anju vsakodnevne napetosti. Dolgoro\u010den vpliv pa je viden v zmanj\u0161anju rizi\u010dnih faktorjev za kardiovaskularna obolenja.<\/p>\n

Voda<\/h2>\n

Voda je \u017eivljenje. V poplavi vseh mogo\u010dih brezalkoholnih napitkov ljudje prepogosto pozabijo piti \u00bbnavadno\u00ab vodo. Le voda v svoji \u010disti obliki, dejansko od\u017eeja. Prepogosto v naglici ljudje pozabijo piti. Voda oz. pomanjkanje le-te v telesu, povzro\u010da pri ljudeh \u0161tevilna obolenja. Do njih ne bi pri\u0161lo, \u010de bi ljudje na dnevni bazi spili 1l vode\/25kg lastne telesne te\u017ee. Dejansko \u017ee 2-3% pomanjaknja vode v telesu lahko zmanj\u0161a na\u0161e psihofizi\u010dne sposobnosti tudi do 20%. To pomeni, da je priporo\u010dljivo na pribli\u017eno vsako polno uro spiti kozarec mla\u010dne vode. Ko je telo redno rehidrirano, je izven stanja stresa in mu je omogo\u010deno optimalnej\u0161e delovanje.<\/p>\n

Prehrana<\/h2>\n

Prehrana je v zadnjih desetletjih postala izjemno zanimiva tematika. Njeno podro\u010dje generira na nivoju civilizacije na miljone in miljone delovnih mest. V \u010disto vseh kulturah ima hrana ne le prakti\u010den pomen, temve\u010d tudi kulturolo\u0161ki in psiholo\u0161ki pomen. Ravno zaradi te ve\u010dplastnosti prehranjevanja je tema tako pomembna za na\u0161o civilizacijo. Zato se na temo prehranjevanja toliko govori. Vendar pri delu z ljudmi pogosto ugotavljam, da so ne glede na znanje in vedenje, prepogosto izpu\u0161\u010dene osnove prehranjevanja. Le-te pa so zau\u017eitje zajtrka v roku 45 minut po tem, ko se prebudimo. Rednost obrokov si naj nato sledi na 2-3 ure. Odvisno od specifike dela \u010dloveka. Po zajtrku sledi malica. Za njo kosilo. Zanj je najbolj optimalen \u010das med 11.30 in 14.00 uro. Sledi popoldanska malica, ki naj bo 2-3 ure po kosilu. Le-ta naj vsebuje ve\u010d rastlinske prehrane bogate z beljakovinami. Recimo kak\u0161na ajdova ka\u0161a pride prav. Nato sledi predve\u010derja, ki je lahko nek la\u017eji beljakovinski prigrizek v obliki zelenjave. Pomembno je, da do ve\u010derje zmanj\u0161ujemo vnos enostavnih ogljikovih hidratov. To je pribli\u017eno do 18.00 ure. Za ve\u010derjo je primeren obrok poln beljakovin in vlaknin. Torej je govora o prete\u017eno rastlinski prehrani. Za vsaj en glavni obrok\u00a0 je priporo\u010dljivo, da jemo za mizo v ti\u0161ini. Ter napravimo gri\u017eljaj za gri\u017elajem. Sicer so zgornja navodila sli\u0161ati enostavna. Vendar je njihovo dosledno izvajanje v praksi v\u010dasih prava umetnost.<\/p>\n

Gibanje<\/h2>\n

Gibanje za normalnega \u010dloveka je precej enostavna stvar. Potrebno je, da gibanje prilagodimo na\u0161im trenutnim psihofizi\u010dnim sposobnostim. Vendar pa velja, da je priporo\u010dljiva vsaj 5-7 tedensko biti zmerno telesno aktiven. To pomeni intenzivnej\u0161i sprehod v trajanju 45 minut. Za dvig na\u0161ih anaerobno\/aerobnih sposobnosti pa vadba, pri kateri je na\u0161 utrip pospe\u0161en. To v praksi pomeni, da se oznojimo. Tak\u0161na vadba je primerna vsaj 2-3 tedensko. Poleg tega je primerno, da ob kaker\u0161nihkolih zdravstvenih situacijah, izvajamo svojo vadbo pod varstvom zato priporo\u010dljivega strokovnjaka.<\/p>\n

Po\u010ditek<\/h2>\n

Za zaklju\u010dek sem izbral po\u010ditek. Brez njega se dejansko ne zgodi napredek v kateremkoli segmentu \u017eivljenja. Pogosto sli\u0161imo uspe\u0161ne \u0161portnike, ki pravijo da sta po\u010ditek in kvalitetna regeneracija ravno tako klju\u010dni kot sam trening. Osnova je ve\u010derni spanec. Le-ta je najbolj krepilen med 22.00 in 5.00 zjutraj. Poleg tega, je priporo\u010dljivo, da si vsaj enkrat v dnevu\u00a0 med delovnikom vzamemo 10-12 minut odmora. Le-tega pre\u017eivimo v ti\u0161ini in miru samim seboj. Najbolj ugodna ura je med 13.00 in 15.00. Naslednja pametna odlo\u010ditev bi bila, da zmanj\u0161ujemo stopnjo intenzivnosti dela po 18.00 uri. Idealno bi bilo, da bi se do 20.00 postopno umirjali. To pomeni zaklju\u010devali z dnevnimi obveznostmi. Od 20.00 do 22.00 pa telo kot um pripravljali na no\u010dni po\u010ditek.<\/p>\n

Avtor \u010dlanka sem trener za zdravo \u017eivljenje Nejc Boljka:<\/strong> Nam rezultati uspevajo preko Ustvarjalnice Postani & Ostani FIT, kjer podelimo \u0161e ostale skrivnosti, kako postati fit na zdrav in zabaven na\u010din ter kako to ohranjati – skupina ljudi s podobnimi cilji, kvalitetne informacije, prakti\u010dni primeri, osebna spremljava s strani Health Coach-ev, nagrade in letos tudi super presene\u010denje… ve\u010d na Fb strani Postani & Ostani FIT<\/a><\/strong>.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

V \u010dem se skriva magi\u010dni klju\u010d, ki odpira vrata v dolgo, zdravo in kvalitetno \u017eivljenje?<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[4369,1679],"source":[1549,1518],"supertag":[],"acf":[],"yoast_head":"\nKako \u017eiveti dlje? - Hudo Slovenija<\/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:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ziveti-dlje\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako \u017eiveti dlje? - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"V \u010dem se skriva magi\u010dni klju\u010d, ki odpira vrata v dolgo, zdravo in kvalitetno \u017eivljenje?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ziveti-dlje\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2014-01-09T08:22:18+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/img-154059879.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"507\" \/>\n\t<meta property=\"og:image:height\" content=\"338\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ziveti-dlje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ziveti-dlje\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Kako \u017eiveti dlje?\",\"datePublished\":\"2014-01-09T08:22:18+00:00\",\"dateModified\":\"2014-01-09T08:22:18+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ziveti-dlje\/\"},\"wordCount\":1037,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"Nejc Boljka\",\"zdrava hrana\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ziveti-dlje\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-ziveti-dlje\/\",\"name\":\"Kako \u017eiveti dlje? 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