{"id":9854,"date":"2020-05-08T07:32:58","date_gmt":"2020-05-08T05:32:58","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=9854"},"modified":"2020-05-07T07:33:11","modified_gmt":"2020-05-07T05:33:11","slug":"5-veci-ktore-vam-pomozu-zostat-zdravym-cyklistom","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2020\/05\/08\/5-veci-ktore-vam-pomozu-zostat-zdravym-cyklistom\/","title":{"rendered":"5 vec\u00ed, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zosta\u0165 zdrav\u00fdm cyklistom"},"content":{"rendered":"<p><strong>Zosta\u0165 zdrav\u00fdm cyklistom nemus\u00ed by\u0165 komplikovan\u00e9. Potrebujete len p\u00e1r z\u00e1kladn\u00fdch vec\u00ed. Pozrime sa bli\u017e\u0161ie na to, ktor\u00e9 to s\u00fa.<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>Nefaj\u010dite<\/strong><\/h2>\n<p>Faj\u010denie je ur\u010dite prv\u00e1 vec, ktorej by ste sa mali vzda\u0165, ak chcete zosta\u0165 zdrav\u00ed. A to nielen kv\u00f4li rakovine p\u013e\u00fac. Faj\u010denie zvy\u0161uje riziko srdcov\u00fdch chor\u00f4b, mozgovej pr\u00edhody, cukrovky, chronickej bronchit\u00eddy, niektor\u00fdch o\u010dn\u00fdch ochoren\u00ed a probl\u00e9mov imunitn\u00e9ho syst\u00e9mu, vr\u00e1tane reumatoidnej artrit\u00eddy. Faj\u010denie mo\u017eno bolo akceptovan\u00e9 pred 100 rokmi, dokonca aj po\u010das prv\u00fdch ro\u010dn\u00edkov Tour de France ste mohli stretn\u00fa\u0165 pretek\u00e1rov s cigarami. Dnes v\u0161ak vieme, <strong>\u017ee to nie je zlu\u010dite\u013en\u00e9 so zdrav\u00edm<\/strong>.<\/p>\n<p>https:\/\/www.instagram.com\/p\/BNefQQ9BeCh\/?utm_source=ig_embed<\/p>\n<h2><strong>Dostato\u010dn\u00fd sp\u00e1nok<\/strong><\/h2>\n<p>Sp\u00e1nok ovplyv\u0148uje takmer v\u0161etko, \u010do s\u00favis\u00ed so zdrav\u00edm a kvalitou \u017eivota, ale <strong>jeho \u00fa\u010dinky na na\u0161u imunitu s\u00fa obzvl\u00e1\u0161\u0165 d\u00f4le\u017eit\u00e9<\/strong>. \u0160t\u00fadie uk\u00e1zali, \u017ee \u013eudia, ktor\u00ed spia 5 hod\u00edn denne alebo dokonca menej, maj\u00fa \u0161tyrikr\u00e1t vy\u0161\u0161iu \u0161ancu prechladn\u00fa\u0165, alebo dosta\u0165 chr\u00edpku ako t\u00ed, ktor\u00ed pravidelne sp\u00e1vaj\u00fa viac ako 8 hod\u00edn denne. Jedna noc nekvalitn\u00e9ho sp\u00e1nku tie\u017e zni\u017euje aktivitu NK buniek o 70 %. Tieto bunky s\u00fa schopn\u00e9 rozpozna\u0165 a zlikvidova\u0165 predov\u0161etk\u00fdm n\u00e1dorov\u00e9 a v\u00edrusmi infikovan\u00e9 bunky. Sp\u00e1nok je pre na\u0161u imunitu tak\u00fd d\u00f4le\u017eit\u00fd, \u017ee dokonca aj no\u010dn\u00e9 zmeny v pr\u00e1ci maj\u00fa na \u013eud\u00ed pravdepodobne karcinog\u00e9nne \u00fa\u010dinky.<\/p>\n<p>V\u00fdskumy ukazuj\u00fa, \u017ee v\u00e4\u010d\u0161ina \u013eud\u00ed potrebuje spa\u0165 <strong>7,5 a\u017e 9 hod\u00edn<\/strong>, \u010do znamen\u00e1, \u017ee by mali by\u0165 v posteli 8 a\u017e 9,5 hodiny.  Fitbit zverejnil \u00fadaje na z\u00e1klade mili\u00f3nov noc\u00ed sp\u00e1nku svojich pou\u017e\u00edvate\u013eov a zistil, \u017ee priemern\u00fd \u010dlovek sp\u00ed iba 6 hod\u00edn a 38 min\u00fat za noc! <strong>Je \u010das viac si pospa\u0165.<\/strong><\/p>\n<h2><strong>Pravidelne jazdite<\/strong><\/h2>\n<p>V\u00fdskum ukazuje, \u017ee pravideln\u00e9 cvi\u010denie m\u00f4\u017ee zn\u00ed\u017ei\u0165 riziko z\u00e1palu a <strong>pom\u00f4c\u0165 imunitn\u00fdm bunk\u00e1m pravidelne sa regenerova\u0165<\/strong>. \u0160t\u00fadie dokonca nazna\u010duj\u00fa, \u017ee jednorazov\u00e9 cvi\u010denie so strednou z\u00e1\u0165a\u017eou m\u00f4\u017ee zv\u00fd\u0161i\u0165 \u00fa\u010dinnos\u0165 vakc\u00edn u \u013eud\u00ed s oslaben\u00fdm imunitn\u00fdm syst\u00e9mom. Vedci odpor\u00fa\u010daj\u00fa venova\u0165 sa cvi\u010deniu najmenej 150 min\u00fat t\u00fd\u017edenne. To je pre n\u00e1s cyklistov \u010dasto len jedna dlh\u00e1 jazda! Pam\u00e4tajte, \u017ee pravidelnos\u0165 je d\u00f4le\u017eit\u00e1.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-9856\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/05\/Woman-Cyclist-CVR-1.jpg\" alt=\"\" width=\"1366\" height=\"600\" \/><\/p>\n<h2><strong>Jedzte stravu s vysok\u00fdm podielom ovocia a zeleniny<\/strong><\/h2>\n<p>Zd\u00e1 sa, \u017ee je \u0165a\u017ek\u00e9 zvoli\u0165 si spr\u00e1vnu stravu, ke\u010f m\u00e1me k dispoz\u00edcii mili\u00f3n odpor\u00fa\u010dan\u00ed online.<strong> Dr\u017ete sa jednoduchosti<\/strong> a ria\u010fte sa pokynmi Michaela Pollana: <em>\u201eJedzte, nie pr\u00edli\u0161 ve\u013ea a v\u00e4\u010d\u0161inou nech je to rastlinn\u00e9ho p\u00f4vodu.\u201c<\/em> Pre n\u00e1s to znamen\u00e1 prida\u0165 do menu viac zeleniny a ovocia a obmedzi\u0165 nezdrav\u00e9 jedl\u00e1. To by malo sta\u010di\u0165 na udr\u017eanie rozumnej hmotnosti, \u010do je rozhoduj\u00face, aby sme zostali dlhodobo zdrav\u00ed. <\/p>\n<h2><strong>Um\u00fdvajte si ruky<\/strong><\/h2>\n<p>Tento bod m\u00f4\u017ee znie hl\u00fapo, ale najm\u00e4 koncom zimy a skoro na jar, ke\u010f sa infek\u010dn\u00e9 choroby \u0161\u00edria najviac, je toto d\u00f4le\u017eit\u00e9 opatrenie. Samozrejme, okrem posil\u0148ovania imunitn\u00e9ho syst\u00e9mu, j<strong>e aj um\u00fdvanie r\u00fak jednou z mo\u017enost\u00ed, ako osta\u0165 zdrav\u00fd<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zosta\u0165 zdrav\u00fdm cyklistom nemus\u00ed by\u0165 komplikovan\u00e9. Potrebujete len p\u00e1r z\u00e1kladn\u00fdch vec\u00ed. Pozrime sa bli\u017e\u0161ie na to, ktor\u00e9 to s\u00fa.<\/p>\n","protected":false},"author":81,"featured_media":9858,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[619,115,323,180,787,1191,767,649,340,163,55,707,44,161,623,410],"global-categories":[],"class_list":["post-9854","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-bicyklovanie","tag-cestna-cyklistika","tag-cvicenie","tag-horska-cyklistika","tag-imunita","tag-jazda","tag-motivacia","tag-ovocie","tag-spanok","tag-strava","tag-trening","tag-umyvanie","tag-vyziva","tag-zdravie","tag-zdravy-zivotny-styl","tag-zelenina"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 vec\u00ed, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zosta\u0165 zdrav\u00fdm cyklistom - \u0160koda We Love Cycling Slovensko<\/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.welovecycling.com\/sk\/2020\/05\/08\/5-veci-ktore-vam-pomozu-zostat-zdravym-cyklistom\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 vec\u00ed, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zosta\u0165 zdrav\u00fdm cyklistom\" \/>\n<meta property=\"og:description\" content=\"Zosta\u0165 zdrav\u00fdm cyklistom nemus\u00ed by\u0165 komplikovan\u00e9. 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