{"id":8722,"date":"2026-10-21T11:36:08","date_gmt":"2026-10-21T11:36:08","guid":{"rendered":"https:\/\/nutricionisticaangelina.hr\/?p=8722"},"modified":"2026-10-21T11:37:28","modified_gmt":"2026-10-21T11:37:28","slug":"umorna-si-a-nalazi-su-ti-uredni-tvoje-tijelo-ti-nesto-govori","status":"publish","type":"post","link":"https:\/\/nutricionisticaangelina.hr\/en\/umorna-si-a-nalazi-su-ti-uredni-tvoje-tijelo-ti-nesto-govori\/","title":{"rendered":"Umorna si, a nalazi su ti uredni? Tvoje tijelo ti ne\u0161to govori"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"8722\" class=\"elementor elementor-8722\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5f8d75c1 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"5f8d75c1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-54fde6ef\" data-id=\"54fde6ef\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19010478 elementor-widget elementor-widget-text-editor\" data-id=\"19010478\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Postoje jutra kada se probudi\u0161 umorna, iako si spavala cijelu no\u0107. Popije\u0161 kavu, presko\u010di\u0161 doru\u010dak jer jednostavno ne stigne\u0161 i ve\u0107 si u mislima na svim obvezama koje te \u010dekaju.<\/p><p>Negdje poslijepodne energija po\u010dinje padati, koncentracija slabi, a \u017eelja za slatkim postaje sve ja\u010da. Nave\u010der napokon uhvati\u0161 malo vremena za sebe, ali vi\u0161e nema\u0161 snage ni volje za ono \u0161to te ina\u010de veseli. I ba\u0161 kada legne\u0161 u krevet, umjesto sna sti\u017ee jo\u0161 jedna navala misli.<\/p><p>Mo\u017eda si ve\u0107 potra\u017eila pomo\u0107, napravila krvne pretrage i \u010dula onu poznatu re\u010denicu: \u201eSvi nalazi su vam uredni.\u201d<\/p><p>Ali ti se i dalje ne osje\u0107a\u0161 dobro.<\/p><p>U svom radu \u010desto susre\u0107em \u017eene koje mi opisuju upravo ovakve dane. Umorne su, iscrpljene i pitaju se je li sve to jednostavno posljedica godina, hormona ili svakodnevnog stresa.<\/p><p>Istina je da umor nije uvijek jednostavno objasniti, a uredni osnovni nalazi ne zna\u010de nu\u017eno da smo prona\u0161li odgovor.<\/p><p>Ponekad je potrebno pogledati \u0161iru sliku \u2013 od kvalitete sna, prehrane i hormonalnih promjena do kroni\u010dnog stresa i na\u010dina na koji se na\u0161e tijelo s njime nosi.<\/p><p>Upravo o tome \u017eelim govoriti u ovom tekstu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2aa92b46 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"2aa92b46\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-74ed22de\" data-id=\"74ed22de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5657a33e elementor-widget elementor-widget-text-editor\" data-id=\"5657a33e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h6 class=\"qodef-bordered-text\">Istina je da umor nije uvijek jednostavno objasniti, a uredni osnovni nalazi ne zna\u010de nu\u017eno da smo prona\u0161li odgovor.<\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6489ff58 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"6489ff58\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a80855c\" data-id=\"a80855c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fdef41 elementor-widget elementor-widget-healthfirst_core_section_title\" data-id=\"9fdef41\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_section_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m  qodef-section-title qodef-alignment--left\">\n\t\t\t<h4 class=\"qodef-m-title\" >\n\t\t\t\t\tZa\u0161to se umor tako te\u0161ko uhvati\t\t\t<\/h4>\n\t\t\t<p class=\"qodef-m-text\" style=\"margin-top: 10px\">\n<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-43b91fa elementor-widget elementor-widget-text-editor\" data-id=\"43b91fa\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Kao specijalistica nutricionizma i PNEI prakti\u010darka, na umor gledam druga\u010dije nego \u0161to smo navikli, i upravo zato ga \u010desto uspijemo raspetljati.<\/p><p>PNEI je kratica za psihoneuroendokrinoimunologiju. Iza tog dugog imena krije se jednostavna ideja: tvoj um i emocije (psiho), \u017eiv\u010dani sustav (neuro), hormoni (endokrino) i imunitet (imuno) nisu odvojeni sustavi, nego jedna mre\u017ea koja neprestano razgovara. Briga koja te dr\u017ei budnom u tri ujutro mijenja hormone, hormoni mijenjaju kvalitetu sna, a neispavano tijelo lo\u0161ije podnosi stres i lak\u0161e ulazi u tihu upalu. Ti sve to osjeti\u0161 kao jednu stvar: umor.<\/p><p>Zato ga ne mo\u017ee\u0161 rije\u0161iti samo jo\u0161 jednom kavom, samo suplementom \u017eeljeza ili samo ranijim odlaskom u krevet. Treba prona\u0107i koja je nit u tvojoj mre\u017ei najja\u010de zategnuta. Kod \u017eena oko \u010detrdesete i nakon nje to su naj\u010de\u0161\u0107e tri niti.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7595b9d elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"7595b9d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bfb4688\" data-id=\"bfb4688\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d9e2c0b elementor-widget elementor-widget-healthfirst_core_section_title\" data-id=\"d9e2c0b\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_section_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m  qodef-section-title qodef-alignment--left\">\n\t\t\t<h4 class=\"qodef-m-title\" >\n\t\t\t\t\tKad se hormoni zaljuljaju\t\t\t<\/h4>\n\t\t\t<p class=\"qodef-m-text\" style=\"margin-top: 10px\">\n<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de2784f elementor-widget elementor-widget-text-editor\" data-id=\"de2784f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Perimenopauza rijetko po\u010dinje valunzima, kako ve\u0107ina o\u010dekuje. \u010ce\u0161\u0107e po\u010dinje upravo ovako: umorom koji ne prolazi ni nakon vikenda, ciklusom koji je odjednom kra\u0107i ili obilniji, PMS-om kakav nisi imala u dvadesetima i no\u0107ima u kojima se budi\u0161 bez razloga.<\/p><p>U tim godinama estrogen i progesteron ne padaju ravnomjerno, nego osciliraju, ponekad iz tjedna u tjedan. Progesteron, hormon koji te smiruje i poma\u017ee ti zaspati, me\u0111u prvima popu\u0161ta. Estrogen ima va\u017enu ulogu u regulaciji sna i raspolo\u017eenja, a tijekom perimenopauze njegove razine mogu znatno oscilirati. Zato se ponekad mijenja i na\u010din na koji se osje\u0107a\u0161. Jedan tjedan ima\u0161 energije, dobro spava\u0161 i osje\u0107a\u0161 se kao svoja, a ve\u0107 sljede\u0107i bori\u0161 se s umorom, razdra\u017eljivo\u0161\u0107u i osje\u0107ajem da ne prepoznaje\u0161 vlastito tijelo.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-77e807e elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"77e807e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8511df1\" data-id=\"8511df1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1add63a elementor-widget elementor-widget-healthfirst_core_section_title\" data-id=\"1add63a\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_section_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m  qodef-section-title qodef-alignment--left\">\n\t\t\t<h4 class=\"qodef-m-title\" >\n\t\t\t\t\tKad san vi\u0161e ne odmara\t\t\t<\/h4>\n\t\t\t<p class=\"qodef-m-text\" style=\"margin-top: 10px\">\n<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4db8bea elementor-widget elementor-widget-text-editor\" data-id=\"4db8bea\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Mo\u017eda u krevetu provede\u0161 sedam sati, ali se probudi\u0161 tri puta. Ili zaspe\u0161 bez problema, a onda u pola \u010detiri otvori\u0161 o\u010di s cijelim popisom obaveza u glavi.<\/p><p>Takav isprekidan san ne obnavlja, \u010dak i kad na satu izgleda dovoljno. Remeti i ritam kortizola, hormona stresa koji bi trebao biti visok ujutro da te pokrene, a nizak nave\u010der da se mo\u017ee\u0161 smiriti. Kod mnogih \u017eena u ovim godinama taj se ritam izokrene: ujutro se ne mo\u017ee\u0161 pokrenuti, a nave\u010der ti je glava preglasna. Dodaj tome posao, djecu, roditelje kojima je sve vi\u0161e potrebna tvoja pomo\u0107 i tisu\u0107u sitnica koje samo ti pamti\u0161, i krug je zatvoren.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6f64be elementor-widget elementor-widget-image\" data-id=\"f6f64be\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-45-1024x683.jpg\" class=\"attachment-large size-large wp-image-8723\" alt=\"\" srcset=\"https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-45-1024x683.jpg 1024w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-45-300x200.jpg 300w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-45-768x512.jpg 768w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-45-1536x1024.jpg 1536w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-45-2048x1365.jpg 2048w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-45-18x12.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-99dfea4 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"99dfea4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8f4dbbd\" data-id=\"8f4dbbd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ca4f52e elementor-widget elementor-widget-healthfirst_core_section_title\" data-id=\"ca4f52e\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_section_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m  qodef-section-title qodef-alignment--left\">\n\t\t\t<h4 class=\"qodef-m-title\" >\n\t\t\t\t\tKad su zalihe \u017eeljeza prazne, a nalaz \u201euredan\u201c\t\t\t<\/h4>\n\t\t\t<p class=\"qodef-m-text\" style=\"margin-top: 10px\">\n<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e81bdf5 elementor-widget elementor-widget-text-editor\" data-id=\"e81bdf5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ovo je nit koju naj\u010de\u0161\u0107e nitko ne provjeri.<\/p><p>Tijekom perimenopauze menstrualni ciklusi \u010desto postaju nepravilni, a kod nekih \u017eena menstruacije su obilnije i dugotrajnije. S pove\u0107anim gubitkom krvi gubi se i \u017eeljezo, pa se njegove zalihe u organizmu postupno mogu smanjivati.<\/p><p>Ono \u0161to mnoge \u017eene ne znaju jest da <strong>uredna krvna slika ne zna\u010di nu\u017eno i uredne zalihe \u017eeljeza.<\/strong> Hemoglobin mo\u017ee jo\u0161 uvijek biti unutar referentnih vrijednosti, iako su zalihe \u017eeljeza ve\u0107 smanjene.<\/p><p>Upravo nam <strong>feritin<\/strong> poma\u017ee procijeniti te zalihe. Njegove sni\u017eene vrijednosti mogu biti povezane s umorom, slabijom koncentracijom, poja\u010danim ispadanjem kose, a ponekad i sindromom nemirnih nogu.<\/p><p>Zato, ako se ve\u0107 dulje vrijeme osje\u0107a\u0161 iscrpljeno, a osnovni nalazi su uredni, vrijedi razgovarati s lije\u010dnikom o dodatnim pretragama. Ovisno o simptomima i zdravstvenoj povijesti, korisno je provjeriti:<\/p><ul><li><strong>Feritin<\/strong> \u2013 za procjenu zaliha \u017eeljeza.<\/li><li><strong>Vitamin B12<\/strong> \u2013 va\u017ean za normalno funkcioniranje \u017eiv\u010danog sustava i stvaranje crvenih krvnih stanica.<\/li><li><strong>TSH<\/strong> \u2013 za po\u010detnu procjenu funkcije \u0161titnja\u010de, uz dodatne hormone prema potrebi.<\/li><li><strong>Vitamin D<\/strong> \u2013 osobito ako postoje \u010dimbenici rizika za njegov nedostatak.<\/li><\/ul><p>I jo\u0161 ne\u0161to va\u017eno: nemoj posezati za \u017eeljezom ili drugim dodacima prehrani samo zato \u0161to si umorna. Suplementacija treba imati razlog, odgovaraju\u0107u dozu i trajanje.<\/p><p><strong>Cilj nije uzimati \u0161to vi\u0161e dodataka prehrani, nego otkriti \u0161to tvojem organizmu doista nedostaje i za\u0161to.<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7a71701 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"7a71701\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7bc3c62\" data-id=\"7bc3c62\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f40250d elementor-widget elementor-widget-healthfirst_core_section_title\" data-id=\"f40250d\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_section_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m  qodef-section-title qodef-alignment--left\">\n\t\t\t<h4 class=\"qodef-m-title\" >\n\t\t\t\t\tTanjur koji ti vra\u0107a energiju\t\t\t<\/h4>\n\t\t\t<p class=\"qodef-m-text\" style=\"margin-top: 10px\">\n<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5202f00 elementor-widget elementor-widget-text-editor\" data-id=\"5202f00\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Kad se osje\u0107amo umorno i nezadovoljno sobom, mnoge od nas instinktivno po\u010dnu jesti manje. To je naj\u010de\u0161\u0107e pogre\u0161an smjer. Tijelu koje se nosi s hormonskim promjenama i stresom treba dovoljno hrane.<\/p><p>Ovo su tri pravila od kojih kre\u0107em sa svojim klijenticama:<\/p><ol><li><strong>Najmanje 20\u201325 g proteina u svakom glavnom obroku.<\/strong> Protein stabilizira \u0161e\u0107er u krvi, dulje te dr\u017ei sitom i \u010duva mi\u0161i\u0107e, koji nakon \u010detrdesete po\u010dinju lak\u0161e nestajati.<\/li><li><strong>25\u201330 g vlakana dnevno.<\/strong> Vlakna hrane crijevni mikrobiom, usporavaju ulazak \u0161e\u0107era u krv i sprje\u010davaju popodnevni pad energije.<\/li><li><strong>Nijedan obrok bez povr\u0107a ili vo\u0107a.<\/strong> Svaka boja donosi druge vitamine, minerale i polifenole.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5ba38f61 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"5ba38f61\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-519c3890\" data-id=\"519c3890\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2fe12d15 elementor-widget elementor-widget-healthfirst_core_section_title\" data-id=\"2fe12d15\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_section_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m  qodef-section-title qodef-alignment--left\">\n\t\t\t<h4 class=\"qodef-m-title\" >\n\t\t\t\t\tEvo kako to izgleda na tanjuru.\t\t\t<\/h4>\n\t\t\t<p class=\"qodef-m-text\" style=\"margin-top: 10px\">\n<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4326a355 elementor-widget elementor-widget-healthfirst_core_icon_list_item\" data-id=\"4326a355\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_icon_list_item.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-icon-list-item qodef-icon--custom-icon\" >\n\t<h5 class=\"qodef-e-title\" >\n\t\t\t\t\t<span class=\"qodef-e-title-inner\">\n\t\t\t\t<span class=\"qodef-e-img-title\">\n\t\t\t\t\t<img decoding=\"async\" width=\"24\" height=\"6\" src=\"https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2021\/03\/h4-icon-list.png\" class=\"attachment-full size-full\" alt=\"n\" \/>\t\t\t\t\t<span class=\"qodef-e-title-text\">Zobena ka\u0161a koja te dr\u017ei do ru\u010dka. <\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class=\"qodef-e-text\"  >Skuhaj 50 g zobenih pahuljica, a kad se malo ohlade, umije\u0161aj 150 g skyra ili proteinskog jogurta. Dodaj 2 \u017elice chia sjemenki ili mljevenog lana, \u0161aku (oko 100 g) bobi\u010dastog vo\u0107a i 15\u201320 g oraha. Tako dobiva\u0161 oko 25\u201330 g proteina i oko 11 g vlakana.<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-470fbe4b elementor-widget elementor-widget-healthfirst_core_icon_list_item\" data-id=\"470fbe4b\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_icon_list_item.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-icon-list-item qodef-icon--custom-icon\" >\n\t<h5 class=\"qodef-e-title\" >\n\t\t\t\t\t<span class=\"qodef-e-title-inner\">\n\t\t\t\t<span class=\"qodef-e-img-title\">\n\t\t\t\t\t<img decoding=\"async\" width=\"24\" height=\"6\" src=\"https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2021\/03\/h4-icon-list.png\" class=\"attachment-full size-full\" alt=\"n\" \/>\t\t\t\t\t<span class=\"qodef-e-title-text\">Slani doru\u010dak za one koje ne vole ka\u0161u.<\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class=\"qodef-e-text\"  >Dva jaja i 100 g zrnatog sira, dvije \u0161nite integralnog kruha od kiselog tijesta te paprika ili raj\u010dica. Ovim obrokom dobiva\u0161 oko 30 g proteina i 15 g masti, a kombinacija proteina, masti i vlakana doprinosi duljem osje\u0107aju sitosti i mo\u017ee pomo\u0107i u odr\u017eavanju stabilnije razine \u0161e\u0107era u krvi nakon obroka.<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-97ec213 elementor-widget elementor-widget-healthfirst_core_icon_list_item\" data-id=\"97ec213\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_icon_list_item.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-icon-list-item qodef-icon--custom-icon\" >\n\t<h5 class=\"qodef-e-title\" >\n\t\t\t\t\t<span class=\"qodef-e-title-inner\">\n\t\t\t\t<span class=\"qodef-e-img-title\">\n\t\t\t\t\t<img decoding=\"async\" width=\"24\" height=\"6\" src=\"https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2021\/03\/h4-icon-list.png\" class=\"attachment-full size-full\" alt=\"n\" \/>\t\t\t\t\t<span class=\"qodef-e-title-text\">Ru\u010dak s mahunarkama. <\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class=\"qodef-e-text\"  >200 g kuhane le\u0107e ili slanutka (oko 21 g proteina i oko 12 g vlakana) uz pola tanjura povr\u0107a. Dodaj papriku, kiseli kupus ili limunov sok, jer vitamin C vi\u0161estruko pove\u0107ava iskori\u0161tavanje \u017eeljeza iz biljne hrane.<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4d10e122 elementor-widget elementor-widget-healthfirst_core_icon_list_item\" data-id=\"4d10e122\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_icon_list_item.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-icon-list-item qodef-icon--custom-icon\" >\n\t<h5 class=\"qodef-e-title\" >\n\t\t\t\t\t<span class=\"qodef-e-title-inner\">\n\t\t\t\t<span class=\"qodef-e-img-title\">\n\t\t\t\t\t<img decoding=\"async\" width=\"24\" height=\"6\" src=\"https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2021\/03\/h4-icon-list.png\" class=\"attachment-full size-full\" alt=\"n\" \/>\t\t\t\t\t<span class=\"qodef-e-title-text\">Ru\u010dak s ribom. <\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class=\"qodef-e-text\"  >120\u2013150 g lososa ili druge ribe (oko 25\u201330 g proteina), pola tanjura povr\u0107a i 60 g (suhe mase) heljde, kvinoje ili integralne ri\u017ee, za dodatne proteine i neizostavna vlakna (oko 10 g).<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72a4fe2 elementor-widget elementor-widget-healthfirst_core_icon_list_item\" data-id=\"72a4fe2\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_icon_list_item.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-icon-list-item qodef-icon--custom-icon\" >\n\t<h5 class=\"qodef-e-title\" >\n\t\t\t\t\t<span class=\"qodef-e-title-inner\">\n\t\t\t\t<span class=\"qodef-e-img-title\">\n\t\t\t\t\t<img decoding=\"async\" width=\"24\" height=\"6\" src=\"https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2021\/03\/h4-icon-list.png\" class=\"attachment-full size-full\" alt=\"n\" \/>\t\t\t\t\t<span class=\"qodef-e-title-text\">U\u017eina kad u tri popodne krene \u017eudnja. <\/span>\n\t\t\t\t<\/span>\n\t\t\t\t<span class=\"qodef-e-text\"  >150\u2013200 g gr\u010dkog jogurta ili skyra sa \u017elicom sjemenki bundeve i \u0161akom vo\u0107a. Oko 18-23 g proteina i 5 g kvalitetnih masti, umjesto keksa koji ti energiju podigne na pola sata.<\/span>\n\t\t\t<\/span>\n\t\t\t<\/h5>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-aecaf86 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"aecaf86\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bbdc34a\" data-id=\"bbdc34a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0faa2c0 elementor-widget elementor-widget-text-editor\" data-id=\"0faa2c0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Kavu i \u010daj pij izme\u0111u obroka, a ne uz njih, jer smanjuju apsorpciju \u017eeljeza. Posljednja kava neka bude najkasnije oko podneva, jer je tvoj san sada osjetljiviji nego prije.<\/p><p>Ovo su orijentiri, a ne strogi jelovnik. Tvoje stvarne potrebe ovise o tjelesnoj masi, aktivnosti, zdravstvenom stanju i nalazima, i upravo to prilago\u0111avamo na savjetovanju.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3670bce elementor-widget elementor-widget-image\" data-id=\"3670bce\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-40-1024x683.jpg\" class=\"attachment-large size-large wp-image-8724\" alt=\"\" srcset=\"https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-40-1024x683.jpg 1024w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-40-300x200.jpg 300w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-40-768x512.jpg 768w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-40-1536x1024.jpg 1536w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-40-2048x1365.jpg 2048w, https:\/\/nutricionisticaangelina.hr\/wp-content\/uploads\/2026\/10\/NutricionisticaAngelina_IrinaandMatej-40-18x12.jpg 18w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7dacd5c elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"7dacd5c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-199384e\" data-id=\"199384e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-729bb30 elementor-widget elementor-widget-healthfirst_core_section_title\" data-id=\"729bb30\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_section_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m  qodef-section-title qodef-alignment--left\">\n\t\t\t<h4 class=\"qodef-m-title\" >\n\t\t\t\t\t\u0160to mo\u017ee\u0161 napraviti ve\u0107 danas?\t\t\t<\/h4>\n\t\t\t<p class=\"qodef-m-text\" style=\"margin-top: 10px\">\n<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eeed117 elementor-widget elementor-widget-text-editor\" data-id=\"eeed117\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ne mora\u0161 preko no\u0107i promijeniti cijeli \u017eivot. Ponekad je dovoljno krenuti od nekoliko jednostavnih navika.<\/p><ol><li><strong>Nemoj preskakati obroke.<\/strong> Ako zbog u\u017eurbanog jutra redovito ostaje\u0161 bez doru\u010dka, pripremi ne\u0161to jednostavno ve\u010der prije. Redovitiji obroci mogu ti pomo\u0107i da tijekom dana lak\u0161e osigura\u0161 dovoljno energije i hranjivih tvari.<\/li><li><strong>U svaki glavni obrok uklju\u010di proteine.<\/strong> Jaja, riba, mahunarke, jogurt ili svje\u017ei sir jednostavni su na\u010dini da podr\u017ei\u0161 o\u010duvanje mi\u0161i\u0107ne mase i dulji osje\u0107aj sitosti.<\/li><li><strong>Daj prednost kvalitetnom snu.<\/strong> Poku\u0161aj odlaziti na spavanje u pribli\u017eno isto vrijeme, smanjiti unos kofeina u kasnijem dijelu dana i stvoriti mirniju ve\u010dernju rutinu.<\/li><li><strong>Prona\u0111i vrijeme za kretanje.<\/strong> Kratka \u0161etnja, lagana tjelovje\u017eba ili boravak na svje\u017eem zraku mogu pozitivno utjecati na raspolo\u017eenje i kvalitetu sna.<\/li><\/ol><p><strong>Obrati pozornost na obrasce umora.<\/strong> Jesi li najumornija nakon neprospavane no\u0107i, tijekom menstruacije ili nakon dana u kojem si jedva stigla jesti? Takve informacije mogu pomo\u0107i da lak\u0161e prepozna\u0161 mogu\u0107e uzroke i razgovara\u0161 s lije\u010dnikom<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cad8863 elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"cad8863\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5ffdb84\" data-id=\"5ffdb84\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b8a5883 elementor-widget elementor-widget-qi_addons_for_elementor_process\" data-id=\"7b8a5883\" data-element_type=\"widget\" data-widget_type=\"qi_addons_for_elementor_process.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m qodef-qi-process qodef-qi--has-appear qodef-qi-grid qodef-layout--qi-columns qodef-col-num--4 qodef-item-layout--horizontal qodef-responsive--predefined\">\n\t<div class=\"qodef-grid-inner\">\n\t\t<div class=\"qodef-e qodef-process-item qodef-grid-item elementor-repeater-item-d601f11\">\n\t<div class=\"qodef-e-inner\">\n\t\t<div class=\"qodef-e-content\">\n\t\t\t<div class=\"qodef-e-icon-holder\">\n\t<div class=\"qodef-e-icon\">\n\t\t\t\t\t<span class=\"qodef-e-item-icon-text\">\n\t\t\t\t1.\t\t\t<\/span>\n\t\t\t<\/div>\n\t<div class=\"qodef-e-line\">\n\t\t<div class=\"qodef-e-line-inner\"><\/div>\n\t<\/div>\n<\/div>\n\t\t\t\t\t\t\t<p class=\"qodef-e-text\">\n\t\tNemoj preskakati obroke\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n<div class=\"qodef-e qodef-process-item qodef-grid-item elementor-repeater-item-47e517e\">\n\t<div class=\"qodef-e-inner\">\n\t\t<div class=\"qodef-e-content\">\n\t\t\t<div class=\"qodef-e-icon-holder\">\n\t<div class=\"qodef-e-icon\">\n\t\t\t\t\t<span class=\"qodef-e-item-icon-text\">\n\t\t\t\t2.\t\t\t<\/span>\n\t\t\t<\/div>\n\t<div class=\"qodef-e-line\">\n\t\t<div class=\"qodef-e-line-inner\"><\/div>\n\t<\/div>\n<\/div>\n\t\t\t\t\t\t\t<p class=\"qodef-e-text\">\n\t\tU svaki glavni obrok uklju\u010di proteine.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n<div class=\"qodef-e qodef-process-item qodef-grid-item elementor-repeater-item-afa8f49\">\n\t<div class=\"qodef-e-inner\">\n\t\t<div class=\"qodef-e-content\">\n\t\t\t<div class=\"qodef-e-icon-holder\">\n\t<div class=\"qodef-e-icon\">\n\t\t\t\t\t<span class=\"qodef-e-item-icon-text\">\n\t\t\t\t3.\t\t\t<\/span>\n\t\t\t<\/div>\n\t<div class=\"qodef-e-line\">\n\t\t<div class=\"qodef-e-line-inner\"><\/div>\n\t<\/div>\n<\/div>\n\t\t\t\t\t\t\t<p class=\"qodef-e-text\">\n\t\tDaj prednost kvalitetnom snu.\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n<div class=\"qodef-e qodef-process-item qodef-grid-item elementor-repeater-item-ffdde82\">\n\t<div class=\"qodef-e-inner\">\n\t\t<div class=\"qodef-e-content\">\n\t\t\t<div class=\"qodef-e-icon-holder\">\n\t<div class=\"qodef-e-icon\">\n\t\t\t\t\t<span class=\"qodef-e-item-icon-text\">\n\t\t\t\t4.\t\t\t<\/span>\n\t\t\t<\/div>\n\t<div class=\"qodef-e-line\">\n\t\t<div class=\"qodef-e-line-inner\"><\/div>\n\t<\/div>\n<\/div>\n\t\t\t\t\t\t\t<p class=\"qodef-e-text\">\n\t\tProna\u0111i vrijeme za kretanje\t<\/p>\n\t\t<\/div>\n\t<\/div>\n<\/div>\n\t<\/div>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bea61bd elementor-section-boxed elementor-section-height-default elementor-section-height-default qodef-elementor-content-no\" data-id=\"bea61bd\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-682bcbb\" data-id=\"682bcbb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b8f7b88 elementor-widget elementor-widget-healthfirst_core_section_title\" data-id=\"b8f7b88\" data-element_type=\"widget\" data-widget_type=\"healthfirst_core_section_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"qodef-shortcode qodef-m  qodef-section-title qodef-alignment--left\">\n\t\t\t<h4 class=\"qodef-m-title\" >\n\t\t\t\t\tNe mora\u0161 ovo raspetljavati sama\t\t\t<\/h4>\n\t\t\t<p class=\"qodef-m-text\" style=\"margin-top: 10px\">\n<\/p>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ee7f0a elementor-widget elementor-widget-text-editor\" data-id=\"2ee7f0a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Ako je umor tvoj suputnik ve\u0107 mjesecima, rijetko ga rije\u0161i jedan savjet s interneta, jer tvoja mre\u017ea nije ista kao mre\u017ea tvoje prijateljice. Kod jedne je glavni uzrok nizak feritin, kod druge raspadnut san, kod tre\u0107e godine u kojima se brinula za sve osim za sebe. Naj\u010de\u0161\u0107e je pomalo od svega.<\/p><p>Na individualnom savjetovanju \u017eelim \u010duti tvoju cijelu pri\u010du. Kako spava\u0161, kakav ti je menstrualni ciklus, \u0161to te najvi\u0161e iscrpljuje, kako se hrani\u0161 i \u0161to si sve do sada poku\u0161ala kako bi se osje\u0107ala bolje.<\/p><p>Zajedno \u0107emo pogledati tvoje nalaze, razgovarati o mogu\u0107im uzrocima umora i procijeniti postoji li potreba za dodatnim pretragama u suradnji s lije\u010dnikom. Na temelju svega toga osmislit \u0107emo prehrambene smjernice i konkretne korake prilago\u0111ene tebi, tvojim potrebama i tvojoj svakodnevici. Jer ne treba ti jo\u0161 jedan popis pravila koji \u0107e te dodatno opteretiti, nego podr\u0161ka i rje\u0161enja koja mo\u017ee\u0161 primijeniti u stvarnom \u017eivotu.<\/p><p><strong>Cilj nije samo pregurati dan. Cilj je ponovno imati energije za \u017eivot, posao, obitelj, ali i za sebe.<\/strong><\/p><p>Znam koliko \u010desto vlastite potrebe stavljamo na posljednje mjesto. \u010cekamo da djeca malo odrastu, da pro\u0111e gu\u017eva na poslu, da uhvatimo vi\u0161e vremena za sebe. Ali uvijek se pojavi ne\u0161to novo.<\/p><p>Zato, ako si se prepoznala u ovom tekstu, nemoj ponovno staviti sebe na \u010dekanje.<\/p><p><strong>Briga o sebi ne mora \u010dekati neko mirnije sutra. Mo\u017ee po\u010deti ve\u0107 danas.<\/strong><\/p><p>Rezerviraj svoje savjetovanje!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4990d6 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"f4990d6\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Inicijalno savjetovanje<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-012e4a4 elementor-widget elementor-widget-text-editor\" data-id=\"012e4a4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em>Ako je umor jak i traje dulje od nekoliko tjedana, ako ima\u0161 vrlo obilne menstruacije ili krvarenje izme\u0111u ciklusa, gubi\u0161 na te\u017eini bez razloga ili dugo osje\u0107a\u0161 tugu i bezvoljnost, javi se i svom lije\u010dniku.<\/em><\/p><p>Ne dr\u017ei dijetu. Dr\u017ei do sebe.<\/p><p>Tvoja Angelina<\/p><p><strong>Za znati\u017eeljne: izvori<\/strong><\/p><ul><li>College of Family Physicians of Canada (2016). Tools for Practice #79: Iron supplementation in non-anemic women with unexplainable fatigue. <a href=\"https:\/\/cfpclearn.ca\/tfp79\">CFPC<\/a><\/li><li>CSIRO (2026). The protein gap: CSIRO highlights the importance of protein during menopause. <a href=\"https:\/\/www.csiro.au\/en\/news\/All\/News\/2026\/September\/CSIRO-highlights-the-importance-of-protein-during-menopause\">CSIRO<\/a><\/li><li>Effects of Sleep Fragmentation and Estradiol Decline on Cortisol in a Human Experimental Model of Menopause (2023). <em>Journal of Clinical Endocrinology &amp; Metabolism<\/em>. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10584010\/\">PMC<\/a> \u00b7 <a href=\"https:\/\/research.bidmc.org\/rhyme\/publications\/effects-sleep-fragmentation-and-estradiol-decline-cortisol-human-experimental-model\">sa\u017eetak, BIDMC<\/a><\/li><li>Hedges M. i sur. (2026). Global perspectives on perimenopause: a digital survey of knowledge and symptoms using the Flo application. <em>Menopause, 33<\/em>(7), 789\u2013798. <a href=\"https:\/\/newsnetwork.mayoclinic.org\/discussion\/global-study-identifies-gap-between-expectations-experience-in-perimenopause\">Mayo Clinic News Network<\/a> \u00b7 <a href=\"https:\/\/healio.com\/news\/womens-health-ob-gyn\/20260216\/study-reveals-a-global-lack-of-knowledge-about-perimenopausal-symptoms\">Healio<\/a><\/li><li>National Health Service Self-help tips to fight tiredness. <a href=\"https:\/\/www.nhs.uk\/live-well\/sleep-and-tiredness\/self-help-tips-to-fight-fatigue\/\">NHS<\/a><\/li><li>Schaffer, R. (2021). Menopause-related sleep disturbances influence mood, metabolism (izlaganje o podacima SWAN studije). <a href=\"https:\/\/www.healio.com\/news\/endocrinology\/20211110\/menopauserelated-sleep-disturbances-influence-mood-metabolism\">Healio<\/a><\/li><li>Vaucher P. i sur. (2012). Effect of iron supplementation on fatigue in nonanemic menstruating women with low ferritin: a randomized controlled trial. <em>CMAJ<\/em> 184(11):1247\u20131254. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3414597\/\">PMC<\/a><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Postoje jutra kada se probudi\u0161 umorna, iako si spavala cijelu no\u0107. Popije\u0161 kavu, presko\u010di\u0161 doru\u010dak jer jednostavno ne stigne\u0161 i ve\u0107 si u mislima na svim obvezama koje te \u010dekaju. Negdje poslijepodne energija po\u010dinje padati, koncentracija slabi, a \u017eelja za slatkim postaje sve ja\u010da. Nave\u010der napokon uhvati\u0161 malo vremena za sebe, ali vi\u0161e nema\u0161 snage [&hellip;]<\/p>","protected":false},"author":2,"featured_media":8729,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricionizam"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Umorna si, a nalazi su ti uredni? 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