{"id":13023,"date":"2020-10-05T14:28:03","date_gmt":"2020-10-05T12:28:03","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13023"},"modified":"2020-10-22T11:41:57","modified_gmt":"2020-10-22T09:41:57","slug":"dijabetes-fitnes-kako-vezbanjem-preduprediti-bolest-poboljsati-zdravlje","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/dijabetes-fitnes-kako-vezbanjem-preduprediti-bolest-poboljsati-zdravlje\/","title":{"rendered":"Dijabetes i fitnes &#8211; kako ve\u017ebanjem preduprediti bolest i pobolj\u0161ati zdravlje"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Kada govorimo o dijabetesu prete\u017eno pri\u010damo o dijabetes tip 2 koji nije neizbe\u017ean. Spre\u010davanje i \u010dak poni\u0161tavanje pojave dijabetesa je mogu\u0107e, ali za to je potrebno zalaganje. Preuzimanje odgovornosti za na\u0161e zdravlje je dvosmerno: uz dijetu s jedne i ve\u017ebanje s druge strane. Oba su presudna za dugoro\u010dan uspeh i optimalno zdravlje.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Na\u010din ishrane i ve\u017ebanje<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Dijeta i ve\u017ebanje su klju\u010dne dve komponente za pobedu ili upravljanje dijabetesom. Studije ka\u017eu da na\u010din ishrane i trening mogu smanjiti verovatno\u0107u za dijabetes, \u010dak i ako ste u rizi\u010dnim grupama.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/man-and-woman-with-weights-exercising-in-gym-P3AHGXC.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12808\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/man-and-woman-with-weights-exercising-in-gym-P3AHGXC-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/man-and-woman-with-weights-exercising-in-gym-P3AHGXC-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/man-and-woman-with-weights-exercising-in-gym-P3AHGXC-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/man-and-woman-with-weights-exercising-in-gym-P3AHGXC-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/man-and-woman-with-weights-exercising-in-gym-P3AHGXC.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Druge studije dokazuju da promenom na\u010dina \u017eivota mo\u017eemo pobolj\u0161ati osetljivost na insulin i lipide u krvi, pa na taj na\u010din sniziti nivo \u0161e\u0107era u krvi. Dijeta i ve\u017ebanje poma\u017eu u regulisanju telesne te\u017eine, a znamo da je vi\u0161ak kilograma usko povezan sa po\u010detkom dijabetesa.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Velika klini\u010dka studija pod nazivom <\/span><i><span style=\"font-weight: 400;\">Program za prevenciju dijabetesa<\/span><\/i><span style=\"font-weight: 400;\"> prou\u010davala je ljude koji su u rizi\u010dnim grupama. Pokazala je da promene \u017eivotnog stila koje uklju\u010duju 150 minuta ve\u017ebanja nedeljno, smanjuju rizik od dobijanja dijabetesa tip 2 za \u010dak 58%.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Imajte na umu da ve\u017ebanje i korigovanje na\u010dina ishrane treba da idu ruku pod ruku. Na primer, \u010dak i ako redovno ve\u017ebate, ishrana koja obiluje mastima i \u0161e\u0107erima bez dovoljno vlakana mogla bi anulirati sve napore. S druge strane, mo\u017eete se zdravo hraniti, ali ako ne ustanete i ne pokrenete se, sigurno \u0107e ispa\u0161tati va\u0161e kardiovaskularno zdravlje.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Kardiovaskularno stanje tela i dijabetes su usko povezani. Posve\u0107ivanje pa\u017enje boljoj ishrani i svakodnevnom ve\u017ebanju dovodi do boljeg nivoa \u0161e\u0107era u krvi, kontrolu lipida, pa sve do boljeg raspolo\u017eenja. Tako\u0111e, dovodi do vi\u0161ih nivoa energije, \u0161to olak\u0161ava treninge. Svakodnevna aktivnost poma\u017ee u odr\u017eavanju zdravlja krvnih sudova, dobijate vi\u0161e samopouzdanja i smanjuje nagomilane kilograme.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Po\u010dnite od po\u010detka<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12795\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH-300x240.jpg\" alt=\"\" width=\"300\" height=\"240\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH-300x240.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH-768x614.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH-750x600.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/stairs-BQZQTHH.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Svi pokreti se ra\u010dunaju! Korisno ve\u017ebanje mo\u017ee za po\u010detak biti i svakodnevno hodanje jer je svako pokretanje tela bolje od nepokretnosti. Po\u010dnite da radite ne\u0161to u \u010demu \u0107ete u\u017eivati kako biste se toga i dr\u017eali. Male promene \u010dine razliku.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Promene \u017eivotnog stila<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400; text-align: justify;\"><span style=\"font-weight: 400;\">Razmislite o malo daljem parkiranju<\/span><\/li>\n<li style=\"font-weight: 400; text-align: justify;\"><span style=\"font-weight: 400;\">Ve\u017eba se sabira. Ako ne mo\u017eete izdvojiti 30 minuta za \u0161etnju, izdvojte 3 puta po 10 minita<\/span><\/li>\n<li style=\"font-weight: 400; text-align: justify;\"><span style=\"font-weight: 400;\">Idite stepenicama umesto liftom<\/span><\/li>\n<li style=\"font-weight: 400; text-align: justify;\"><span style=\"font-weight: 400;\">Ako radite za stolom, napravite staja\u0107u pauzu na svakih pola sata<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Obavezno razgovarajte sa svojim lekarom pre kretanja u novi program ve\u017ebanja. Za po\u010detak postavite skromne ciljeve. Na primer, po\u010dnite tako \u0161to \u0107ete svaki dan hodati neko vreme. Cilj bi trebalo da vam bude da posle nedelju dana pe\u0161a\u010dite 30 i vi\u0161e minuta dnevno.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Verovatnije je da \u0107ete se dr\u017eati plana ve\u017ebanja ukoliko je realan. Studije ka\u017eu da je aerobno ve\u017ebanje blagog intenziteta, na primer hodanje ili tr\u010danje 10 do 30 minuta tri do pet dana nedeljno, dovoljno za postizanje zna\u010dajnih pobolj\u0161anja u kontroli \u0161e\u0107era u krvi.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>\u0160ta je korisnije &#8211; aerobni fitnes ili ve\u017ebanje sa tegovima?<\/b><\/h4>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/hiit-interval-training-LE3HBJU.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-12779\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/hiit-interval-training-LE3HBJU-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/hiit-interval-training-LE3HBJU-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/hiit-interval-training-LE3HBJU-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/hiit-interval-training-LE3HBJU-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/08\/hiit-interval-training-LE3HBJU.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Ameri\u010dko udru\u017eenje za dijabetes isti\u010de da su obe stavke bitne i uz kombinovanje ove dve vrste aktivnosti dobijamo najoptimalnije rezultate. Aerobne ve\u017ebe se mogu posti\u0107i aktivnostima kao \u0161to su hodanje, tr\u010danje, plivanje, ples, ko\u0161arka, tenis i jo\u0161 mnogo toga, a ve\u0107inu aktivnosti mo\u017eete sprovoditi uz va\u0161u <\/span><a href=\"https:\/\/fitpass.rs\/\"><span style=\"font-weight: 400;\">FitPass \u010dlanarinu<\/span><\/a><span style=\"font-weight: 400;\">. Trening snage koji se naziva i trening otpora vi\u0161e se fokusira na izgradnju i odr\u017eavanje mi\u0161i\u0107a. Oba oblika ve\u017ebanja su va\u017ena za optimalnu kondiciju i kontrolu \u0161e\u0107era u krvi.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>Kako ostati fokusiran?<\/b><\/h4>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ve\u017ebanje u po\u010detku mo\u017ee delovati dosadno, ali ukoliko se kombinuju discipline i istraje u odluci kasnije ljudi jedva \u010dekaju da odu u teretanu. To se de\u0161ava jer imamo vi\u0161e energije nakon ve\u017ebanja nego nakon sedenja na kau\u010du.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Pokrenite se, nabavite svoju <\/span><a href=\"https:\/\/fitpass.rs\/\"><span style=\"font-weight: 400;\">FitPass \u010dlanarinu<\/span><\/a><span style=\"font-weight: 400;\"> i pobolj\u0161ajte va\u0161e zdravlje!<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kada govorimo o dijabetesu prete\u017eno pri\u010damo o dijabetes tip 2 koji nije neizbe\u017ean. Spre\u010davanje i \u010dak poni\u0161tavanje pojave dijabetesa je mogu\u0107e, ali za to je potrebno zalaganje. Preuzimanje odgovornosti za na\u0161e zdravlje je dvosmerno: uz dijetu s jedne i ve\u017ebanje s druge strane. Oba su presudna za dugoro\u010dan uspeh i optimalno zdravlje. &nbsp; Na\u010din ishrane [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13117,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,17,6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dijabetes i fitnes - kako ve\u017ebanjem preduprediti bolest i pobolj\u0161ati zdravlje | Fitpass<\/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:\/\/fitpass.rs\/blog\/dijabetes-fitnes-kako-vezbanjem-preduprediti-bolest-poboljsati-zdravlje\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dijabetes i fitnes - kako ve\u017ebanjem preduprediti bolest i pobolj\u0161ati zdravlje | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Kada govorimo o dijabetesu prete\u017eno pri\u010damo o dijabetes tip 2 koji nije neizbe\u017ean. Spre\u010davanje i \u010dak poni\u0161tavanje pojave dijabetesa je mogu\u0107e, ali za to je potrebno zalaganje. Preuzimanje odgovornosti za na\u0161e zdravlje je dvosmerno: uz dijetu s jedne i ve\u017ebanje s druge strane. 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