{"id":4571,"date":"2015-11-09T12:44:10","date_gmt":"2015-11-09T11:44:10","guid":{"rendered":"https:\/\/www.muscle-zone.pl\/blog\/?p=4571"},"modified":"2015-11-09T12:44:10","modified_gmt":"2015-11-09T11:44:10","slug":"trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba","status":"publish","type":"post","link":"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/","title":{"rendered":"TRENING A ODPORNO\u015a\u0106 &#8211; nie pozw\u00f3l by z\u0142apa\u0142a Ci\u0119 choroba!"},"content":{"rendered":"<p><a href=\"https:\/\/muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-4572\" src=\"https:\/\/muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1.jpg\" alt=\"12063863_495774837257939_5261208810109608494_n\" width=\"960\" height=\"960\" srcset=\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1.jpg 960w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1-300x300.jpg 300w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1-150x150.jpg 150w, https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1-768x768.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<p>Polska z\u0142ota jesie\u0144... Niby s\u0142o\u0144ce \u015bwieci, niby ciep\u0142o,ale jak zawieje to czu\u0107! Nie wiadomo w co si\u0119<\/p>\n<p>ubiera\u0107 i jak trenowa\u0107. Wszystkim wydaj\u0119 si\u0119, \u017ce jest wystarczaj\u0105co ciep\u0142o, wychodz\u0105 lekko ubrani na dw\u00f3r pobiega\u0107, na spacer, na trening i \u0142api\u0105 chor\u00f3bska!<\/p>\n<p>&nbsp;<\/p>\n<p>Choroba niesie za sob\u0105 brak mo\u017cliwo\u015bci wykonywania trening\u00f3w, co w rezultacie skutkuje tym \u017ce<\/p>\n<p>nasze cele si\u0119 oddalaj\u0105. Zamiast trenowa\u0107, to le\u017cymy w \u0142\u00f3\u017cku z chusteczk\u0105 w r\u0119ku.<\/p>\n<p>&nbsp;<\/p>\n<p>Koniec z tym!<\/p>\n<p>&nbsp;<\/p>\n<p>Dzi\u015b podam Ci par\u0119 wskaz\u00f3wek jak zwi\u0119kszy\u0107 swoj\u0105 odporno\u015b\u0107 i nie chorowa\u0107.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><strong>1. Pami\u0119taj o tym, \u017ceby je\u015b\u0107 wystarczaj\u0105co du\u017co kalorii dziennie.\u00a0<\/strong><\/p>\n<p>Jedzenie za ma\u0142ej ilo\u015bci kalorii, niesie za sob\u0105 wiele negatywnych aspekt\u00f3w, mi\u0119dzy innymi<\/p>\n<p>os\u0142abienie odporno\u015bci.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>2. Pami\u0119taj \u017ceby pi\u0107 du\u017co p\u0142yn\u00f3w.<\/strong><\/p>\n<p>Taaak wiem.. temat jest cz\u0119sto wa\u0142kowany. Lecz picie du\u017cej ilo\u015bci p\u0142yn\u00f3w jest niesamowicie wa\u017cne i potrzebne. Picie du\u017cej ilo\u015bci p\u0142yn\u00f3w zwi\u0119ksza produkcje \u015bliny, kt\u00f3ra zwi\u0119ksza produkcj\u0119 bia\u0142ek antybakteryjnych (kt\u00f3re walcz\u0105 z zarazkami)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3. Spo\u017cywaj witamin\u0119 C.<\/strong><\/p>\n<p>Ju\u017c niewielka ilo\u015b\u0107 mo\u017ce zmniejszy\u0107 ryzyko infekcji g\u00f3rnych dr\u00f3g oddechowych<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4. Raz na jaki\u015b czas zamieniaj zwyk\u0142\u0105 wod\u0119 na napoje izotoniczne (kt\u00f3re posiadaj\u0105 6g w\u0119glowodan\u00f3w na 100ml)<\/strong>.<\/p>\n<p>Spowoduje to zmniejszenie poziomu hormonu stresu po treningu.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>5. Je\u015bli bardzo zale\u017cy na odporno\u015bci, warto zaopatrzy\u0107 si\u0119 w glutamin\u0119.<\/strong><\/p>\n<p>Suplementacja po treningu zwi\u0119ksza odporno\u015b\u0107 i zmniejsza ryzyko infekcji.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>6. Jed\u017a posi\u0142ki zawieraj\u0105ce r\u00f3\u017cnego rodzaju witaminy.<\/strong><\/p>\n<p>Stymuluj\u0105ce odporno\u015b\u0107 - A,C,B,E, a tak\u017ce \u017celazo i cynk, oraz magnez. Najlepszym wyborem jest jedzenie \u015bwie\u017cych owoc\u00f3w, warzyw i produkt\u00f3w pe\u0142noziarnistych. Dobrym wyborem b\u0119d\u0105 tak\u017ce<\/p>\n<p>fasola, soczewica, orzechy i nasiona.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>7. Unikaj diet niskow\u0119glowodanowych.\u00a0<\/strong><\/p>\n<p>Dieta niskow\u0119glowodanowa mo\u017ce spowodowa\u0107 os\u0142abienie odporno\u015bci. Brak odpowiedniej ilo\u015bci w\u0119glowodan\u00f3w powoduje, \u017ce nasze zapasy glikogenu zmniejszaj\u0105 si\u0119 do minimum, co wi\u0105\u017ce si\u0119<\/p>\n<p>z powa\u017cnym wzrostem kortyzolu. Hamuje to tak\u017ce dzia\u0142anie kom\u00f3rek uk\u0142adu odporno\u015bciowego.<\/p>\n<p>&nbsp;<\/p>\n<p>Na dzisiaj to tyle, mam nadziej\u0119 \u017ce wdro\u017cycie porady w \u017cycie i chusteczki potrzebne nie b\u0119d\u0105 :),<\/p>\n<p>\u017bycz\u0119 Wam mi\u0142ego tygodnia, oczywi\u015bcie sp\u0119dzonego aktywnie!<\/p>\n<p>Sandra Dominiuk Trener Personalny<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Polska z\u0142ota jesie\u0144&#8230; Niby s\u0142o\u0144ce \u015bwieci, niby ciep\u0142o,ale jak zawieje to czu\u0107! Nie wiadomo w co si\u0119 ubiera\u0107 i jak&#8230;<\/p>\n","protected":false},"author":69,"featured_media":4572,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,4,45,43,17],"tags":[],"class_list":["post-4571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogi-m-z-teamu","category-ciekawostki-treningowe","category-odzywianie","category-suplementy-diety","category-trening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>TRENING A ODPORNO\u015a\u0106 - nie pozw\u00f3l by z\u0142apa\u0142a Ci\u0119 choroba!<\/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.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"TRENING A ODPORNO\u015a\u0106 - nie pozw\u00f3l by z\u0142apa\u0142a Ci\u0119 choroba!\" \/>\n<meta property=\"og:description\" content=\"Polska z\u0142ota jesie\u0144... Niby s\u0142o\u0144ce \u015bwieci, niby ciep\u0142o,ale jak zawieje to czu\u0107! Nie wiadomo w co si\u0119 ubiera\u0107 i jak...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog Muscle-Zone\" \/>\n<meta property=\"article:published_time\" content=\"2015-11-09T11:44:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"960\" \/>\n\t<meta property=\"og:image:height\" content=\"960\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandra Dominiuk\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Napisane przez\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandra Dominiuk\" \/>\n\t<meta name=\"twitter:label2\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minuty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/\",\"url\":\"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/\",\"name\":\"TRENING A ODPORNO\u015a\u0106 - nie pozw\u00f3l by z\u0142apa\u0142a Ci\u0119 choroba!\",\"isPartOf\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1.jpg\",\"datePublished\":\"2015-11-09T11:44:10+00:00\",\"dateModified\":\"2015-11-09T11:44:10+00:00\",\"author\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#\/schema\/person\/8c3b420a042e4d254956ac23df6e36db\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/#primaryimage\",\"url\":\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1.jpg\",\"contentUrl\":\"https:\/\/www.muscle-zone.pl\/blog\/wp-content\/uploads_pl\/2015\/11\/12063863_495774837257939_5261208810109608494_n-1.jpg\",\"width\":960,\"height\":960},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/trening-a-odpornosc-nie-pozwol-by-zlapala-cie-choroba\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Strona g\u0142\u00f3wna\",\"item\":\"https:\/\/www.muscle-zone.pl\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"TRENING A ODPORNO\u015a\u0106 &#8211; nie pozw\u00f3l by z\u0142apa\u0142a Ci\u0119 choroba!\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#website\",\"url\":\"https:\/\/www.muscle-zone.pl\/blog\/\",\"name\":\"Blog Muscle-Zone\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.muscle-zone.pl\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#\/schema\/person\/8c3b420a042e4d254956ac23df6e36db\",\"name\":\"Sandra Dominiuk\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.muscle-zone.pl\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5a71b39d060b6f8a6122f3c3b2878c21d272d8ff0f8fc337999a34d6f1c7e5f0?s=150&#038;d=mm&#038;r=gforcedefault=1\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5a71b39d060b6f8a6122f3c3b2878c21d272d8ff0f8fc337999a34d6f1c7e5f0?s=150&#038;d=mm&#038;r=gforcedefault=1\",\"caption\":\"Sandra Dominiuk\"},\"description\":\"Czerpi\u0119 ogromn\u0105 satysfakcj\u0119 z pomagania innym w odkrywaniu zdrowych nawyk\u00f3w \u017cywieniowych i suplementacyjnych, kt\u00f3re realnie wp\u0142ywaj\u0105 na ich codzienne \u017cycie. 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