{"id":174235,"date":"2020-07-09T17:08:18","date_gmt":"2020-07-09T15:08:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/6-znanstveno-provjerenih-nacina-kako-smrsaviti-ii\/"},"modified":"2023-05-19T11:39:10","modified_gmt":"2023-05-19T09:39:10","slug":"6-znanstveno-provjerenih-nacina-kako-smrsaviti-2","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/6-znanstveno-provjerenih-nacina-kako-smrsaviti-2\/","title":{"rendered":"6 znanstveno provjerenih na\u010dina kako smr\u0161aviti II."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/6-znanstveno-provjerenih-nacina-kako-smrsaviti-2\/#6_znanstveno_provjerenih_nacina_kako_uspjesno_smrsaviti_II\" title=\"6 znanstveno provjerenih na\u010dina kako uspje\u0161no smr\u0161aviti II.&nbsp;&nbsp;\">6 znanstveno provjerenih na\u010dina kako uspje\u0161no smr\u0161aviti II.&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/6-znanstveno-provjerenih-nacina-kako-smrsaviti-2\/#Vlakna\" title=\"Vlakna\">Vlakna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/6-znanstveno-provjerenih-nacina-kako-smrsaviti-2\/#Termogeneza_aktivnosti_bez_vjezbanja\" title=\"Termogeneza aktivnosti bez vje\u017ebanja\">Termogeneza aktivnosti bez vje\u017ebanja<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/6-znanstveno-provjerenih-nacina-kako-smrsaviti-2\/#Kapsaicin_%E2%80%93_sastojak_cili_papricica\" title=\"Kapsaicin &#8211; sastojak \u010dili papri\u010dica&nbsp;\">Kapsaicin &#8211; sastojak \u010dili papri\u010dica&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/6-znanstveno-provjerenih-nacina-kako-smrsaviti-2\/#Juha\" title=\"Juha\">Juha<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/6-znanstveno-provjerenih-nacina-kako-smrsaviti-2\/#Mobitel_i_mrsavljenje\" title=\"Mobitel i mr\u0161avljenje&nbsp;\">Mobitel i mr\u0161avljenje&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/6-znanstveno-provjerenih-nacina-kako-smrsaviti-2\/#Zvake\" title=\"\u017dvake\">\u017dvake<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sjedila\u010dki na\u010din \u017eivota u kombinaciji s kalori\u010dnom hranom jedan je od naj\u010de\u0161\u0107ih razloga<strong> rasta mase.<\/strong> Mo\u017eda se zato na putu za figurom iz snova konstantno pojavljuju novi prijedlozi za pobolj\u0161anje. Nisu svi savjeti <strong>efektivni<\/strong> niti <strong>blagotvorni za zdravlje<\/strong> i zato je nabolje vjerovati onima koje su zapazili <strong>znanstvenici<\/strong> i <strong>podvrgli se analiziranju istih.<\/strong> Upoznajte zna\u010daj<strong> \u010dili papri\u010dica, vlakana, termogeneze aktivnosti bez vje\u017ebanja <\/strong>i <strong>\u017evaka<\/strong> kako biste dostigli \u017eeljenu figuru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_znanstveno_provjerenih_nacina_kako_uspjesno_smrsaviti_II\"><\/span>6 znanstveno provjerenih na\u010dina kako uspje\u0161no smr\u0161aviti II.&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vlakna\"><\/span>Vlakna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogim ljudima se poticaj da unose ve\u0107e koli\u010dine <a href=\"https:\/\/gymbeam.hr\/vlakna\" target=\"_blank\" aria-label=\"vlakana (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vlakana<\/a> mo\u017ee \u010diniti kao dosadni kli\u0161ej. Prednosti konzumacije vlakana vi\u0161e nisu tajna jer vlakna su op\u0107enito poznata, pogotovo kao <strong>&#8220;hrana&#8221; bakterijama<\/strong> u ljudskoj mikroflori. Nas je zanimalo djeluju li vlakna blagotvorno na <strong>redukciju mase<\/strong> i jesu li se ovoj mogu\u0107nosti posvetili i znanstvenici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vlakna se op\u0107enito preporu\u010daju radi <strong>zdravog \u017eivotnog stila i mr\u0161avljenja.<\/strong> Postoje studije koje prou\u010davaju zna\u010daj vlakana kod<strong> regulacije tjelesne mase i pove\u0107anja osjeta sitosti.<\/strong> Iako to ne bismo rekli, vlakna pripadaju me\u0111u <strong>ugljikohidrate,<\/strong> ali poslije njihove konzumacije ne\u0107e vam narasti<strong> razina \u0161e\u0107era u krvi.<\/strong> Na to utje\u010de \u010dinjenica da vlakna za \u010dovjeka nisu<strong> lako probavljiva.<\/strong> Mo\u017eete ih na\u0107i u<strong> \u017eitaricama, mahunarkama, vo\u0107u i povr\u0107u.<\/strong> Zapravo, <strong>svako <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e <\/a>i vo\u0107e sadr\u017ei vlakna<\/strong> i to uglavnom u <strong>kori, membranama i sjemenkama.<\/strong> Ako jedete vo\u0107e, \u017eitarice i namirnice od \u017eitarica, vlakna ne\u0107ete izbje\u0107i, \u0161to je dobro, jer time pridonosite svojem zdravlju. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_znam_vl_kniny_pri_chudnut_.jpg\" alt=\"Vlakna\" width=\"843\" height=\"567\" title=\"Vlakna\"\/><\/figure><\/div>\n\n\n\n<p><strong>Prema studiji iz 2005. godine,<\/strong> odrasli Amerikanci unose <strong>manje od polovice<\/strong> preporu\u010dene koli\u010dine vlakana. Istovremeno, prisutnost vlakana u hrani je niska i kod ljudi koji dr\u017ee <strong>dijetu s niskim udjelom ugljikohidrata<\/strong> <strong>(Atinsova ili South Beach dijeta).<\/strong> Da nadodamo, South Beach dijeta nije potpuno bez ugljikohidrata, iako se temelji na <strong>niskom sadr\u017eaju ugljikohidrata i visokom udjelu zdravih masti i bjelan\u010devina.<\/strong> Postoji i &#8220;ketogena&#8221; verzija South Beach dijete pri kojoj je cilj koristiti energiju iz masti. <strong>Prisutnost vlakana<\/strong> u prehrani fokusiranoj na redukciju mase trebala bi prema znanstvenicima biti <strong>instrument za uspjeh.<\/strong>&nbsp;Pove\u0107ani unos vlakana je va\u017ean i za <strong>zaustavljanje pretilosti<\/strong> kod ljudi u razvijenim dr\u017eavama.&nbsp;<span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znanstvenici sa Sveu\u010dili\u0161ta Massachusetts Medical School usporedili su u\u010dinkovitost dijete na <strong>240 sudionika s metaboli\u010dkim sindromom.<\/strong> Radilo se o usporedbi 2 dijete, konkretno dijete<strong> Ameri\u010dkog udru\u017eenja za bolesti srca (AHA),<\/strong> koja se koristi u svrhe spre\u010davanja <strong>sr\u010danih bolesti.<\/strong> Druga je bila zna\u010dajno jednostavnija, uvjet je bila konzumacija<strong> 30 i vi\u0161e grama vlakana dnevno.<\/strong> <strong>Prosje\u010dni unos vlakana<\/strong> u obje skupine iznosio je <strong>19 g.<\/strong> Kod sudionika u obje skupine do\u0161lo je do <strong>smanjenja mase, krvnog tlaka, pobolj\u0161anja osjetljivosti na inzulin,<\/strong> ali tako\u0111er su<strong> odr\u017eali <\/strong>smanjenu <strong>masu jo\u0161 12 mjeseci.&nbsp;<\/strong>Do razlike je do\u0161lo pri mjerenju sni\u017eenja mase, skupina s<strong> AHA dijetom<\/strong> izgubila je pribli\u017eno <strong>26,76 kg<\/strong> dok je <strong>skupina s vlaknima<\/strong> izgubila samo<strong> 20,08 kg.<\/strong> Rezultati pokazuju uspje\u0161nost AHA dijete, ali istovremeno iz toga proizlazi da ve\u0107<strong> samim pove\u0107anjem konzumacije vlakana<\/strong> pobolj\u0161avate svoje zdravstveno stanje.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li vi\u0161e saznati o vlaknima? Pro\u010ditajte na\u0161 \u010dlanak &#8211; <a title=\"Vlakna u namirnicama - koliko ih jesti i kakve benefite pru\u017eaju?\" href=\"https:\/\/gymbeam.hr\/blog\/vlakna-u-hrani-koliko-ih-pojesti-i-kakve-benefite-pruzaju\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vlakna u namirnicama &#8211; koliko ih jesti i kakve benefite pru\u017eaju?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"50206,36388,36412,36625,32899,46168,44728,29956\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Termogeneza_aktivnosti_bez_vjezbanja\"><\/span>Termogeneza aktivnosti bez vje\u017ebanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Naslov termogeneza aktivnosti bez vje\u017ebanja nam se mo\u017ee \u010diniti kao nepoznat pojam, no ovu aktivnost radi skoro svatko i to svakodnevno. Radi se o prijevodu engleske kratice <strong>NEAT (Non-excercise activity thermogenesis)<\/strong> i predstavlja <strong>dnevni broj kalorija<\/strong> koje potro\u0161ite <strong>aktivnostima koje ne uklju\u010duju one sportske, konzumaciju namirnica i san.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U NEAT kategoriju pripadaju <strong>kuhanje, obi\u010dna \u0161etnja <\/strong>i <strong>\u0161etnja psa.<\/strong> Nekima od nas zna\u010daj ovih aktivnosti mo\u017ee biti zanemariv, ali i one mogu imati va\u017ean utjecaj na brzinu metabolizma i kalorijsku potro\u0161nju.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<p>Ne volite usisavati ili \u0161etati psa? Probat \u0107emo vas motivirati tablicom s pregledom kalorija koje mo\u017eete spaliti u 1 satu ukoliko ste osoba od 68 kg.&nbsp;<span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><center>Aktivnost<\/center><\/th><th><center>Broj potro\u0161enih kalorija u 1 h<\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Sjedenje i gledanje TV<\/center><\/td><td><center>80<\/center><\/td><\/tr><tr><td><center>Usisavanje<\/center><\/td><td><center>238<\/center><\/td><\/tr><tr><td><center>\u0160etnja psa<\/center><\/td><td><center>238<\/center><\/td><\/tr><tr><td><center>Igranje s djecom<\/center><\/td><td><center>272<\/center><\/td><\/tr><tr><td><center>Grabljanje li\u0161\u0107a<\/center><\/td><td><center>296<\/center><\/td><\/tr><tr><td><center>Farbanje ku\u0107e<\/center><\/td><td><center>306<\/center><\/td><\/tr><tr><td><center>\u010ci\u0161\u0107enje snijega<\/center><\/td><td><center>408<\/center><\/td><\/tr><tr><td><center>Ko\u0161nja travnjaka<\/center><\/td><td><center>410<\/center><\/td><\/tr><tr><td><center>Cijepanje drva<\/center><\/td><td><center>428<\/center><\/td><\/tr><tr><td><center>Vo\u017enja bicikla do posla<\/center><\/td><td><center>440<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Sjedila\u010dki na\u010din \u017eivota<\/strong>&nbsp;povezan je s pasivnosti i mo\u017ee voditi do <strong>zdravstvenih problema.<\/strong> I mala fizi\u010dka aktivnost mo\u017ee pomo\u0107i, \u010dak i <strong>nervozni pokreti tijela (fidgeting).<\/strong> To je najbolji prijevod aktivnosti koju svi \u010desto radimo, tipi\u010dno nervozan pokret ruku i nogu kod sjedenja. S nemirnim pokretima povezani su i rezultati <strong>studija iz 2016. godine.<\/strong> Istra\u017eivanje se provodilo <strong>12 godina<\/strong> na vi\u0161e od <strong>12 000 \u017eena<\/strong> i prema rezultatima, nemirni pokreti mogu <strong>sniziti rizik od smrti<\/strong> povezan s prekomjerno sjedila\u010dkim na\u010dinom \u017eivota. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zasigurno ne \u017eelimo re\u0107i da nervozno udaranje prstom o stol tokom posla ima bitan utjecaj na energetsku potro\u0161nju. Potro\u0161nji kalorija mo\u017ee pridonijeti \u0161etnja po stepenicama umjesto kori\u0161tenje lifta na putu ku\u0107i. Probajte razmisliti o tome kada opazite stepenice dok se budete pribli\u017eavali liftu u trgova\u010dkom centru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kapsaicin_%E2%80%93_sastojak_cili_papricica\"><\/span>Kapsaicin &#8211; sastojak \u010dili papri\u010dica&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Volite <a href=\"https:\/\/gymbeam.hr\/bio-mljeveni-cili-sonnentor.html\" target=\"_blank\" aria-label=\"\u010dili papri\u010dice (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dili papri\u010dice<\/a><strong>, habanero, feferone <\/strong>ili druge<strong> &#8220;vatrene&#8221; sorte paprika?<\/strong> Konzumacijom pikantnog jela tako\u0111er \u0107ete pridonijeti svom <strong>metabolizmu.<\/strong> Na to utje\u010de sastojak <strong>kapsaicin <\/strong>koji <strong>pobolj\u0161ava aktivnost metabolizma <\/strong>i blago<strong> regulira apetit.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kapsaicin<\/strong>&nbsp;je sastojni dio \u010dili papri\u010dica, a prvi put je izoliran <strong>1878.<\/strong> godine. Ubrzo se saznalo da kapsaicin <strong>stimulira \u017eiv\u010dane zavr\u0161etke<\/strong> na ko\u017ei, pove\u0107ava sekreciju <strong>\u017eelu\u010dane kiseline<\/strong> i uzrokuje <strong>pe\u010denje<\/strong> na ljudskoj sluznici. Tokom vremena bile su izolirane i tvari sli\u010dne kapsaicinu koje su dobile naziv po njemu <strong>&#8211; kapsaicinoidi.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/kapsaic_n_a_jeho_vplyv_na_chudnutie.jpg\" alt=\"Kapsaicin - sastojak \u010dili papri\u010dica \" width=\"843\" height=\"567\" title=\"Kapsaicin - sastojak \u010dili papri\u010dica \"\/><\/figure><\/div>\n\n\n\n<p>Kapsaicin se mo\u017ee pohvaliti mnogim benefitima za ljudski organizam, me\u0111u jedan od njih pripada i u\u010dinak protiv pretilosti. O ovom svojstvu kapsaicina na ljudsko tijelo svjedo\u010de 4 potencijalna mehanizma&nbsp;<span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Sni\u017eava adipogenezu<\/strong>&nbsp;i spre\u010dava <strong>gomilanje masti u tijelu<\/strong><\/li><li><strong>Utje\u010de na hipotalamus u mozgu &#8211;<\/strong>&nbsp;pove\u0107ava osjet sitosti, reducira apetit i osjetljivost na leptin<strong>&nbsp;<\/strong><\/li><li><strong>Pove\u0107ava aktivnost sme\u0111eg masnog tkiva&nbsp;<\/strong><\/li><li>Mijenja svoju funkciju u <strong>gastrointestinalnom i crijevnom mikrobiomu<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednostavno re\u010deno,<strong> smanjuje gomilanje masti, pove\u0107ava sitost i termogenezu,<\/strong> a dovodi u red i <strong>crijevne hormone i mikrobiom.<\/strong> Postoji mnogo studija koje nagla\u0161avaju u\u010dinke kapsaicina na redukciju mase. Rezultati istra\u017eivanja iz 2012. godine deklariraju <strong>pove\u0107anu energetsku potro\u0161nju<\/strong> povezanu s konzumacijom kapsaicinoida. Ta koli\u010dina iznosi<strong> porast od 50 kalorija dnevno.<\/strong> To vam se \u010dini malo? To nije naporna fizi\u010dka aktivnost ili zna\u010dajna promjena jelovnika. Prema znanstvenicima, ovaj porast mo\u017ee imati<strong> klini\u010dki zna\u010daj za 1 do 2 godine.<\/strong> Prema studiji iz 2014. godine <strong>2 mg kapsaicinoida<\/strong> prije jela mogu tokom konzumacije <strong>reducirati unos energije<\/strong> <strong>za 74 kalorije.<\/strong> Ako ve\u0107 sada redovito za\u010dinjavate svoju hranu pikantnim papri\u010dicama, nesvjesno pridonosite i drugim zdravstvenim funkcijama organizma. Svatko od nas za\u010dinjava hranu prema ukusu, \u0161to je dobro, jer visoke doze mogu imati negativan utjecaj na organizam, na primjer <strong>rizik od raka \u017eeluca.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Juha\"><\/span>Juha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160to prvo zamislite kad se sjetite zdravog obroka? Mogu\u0107e da vam na pamet padne<strong> salata s <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107im mesom<\/a><\/strong> ili ne\u0161to sli\u010dno. Ukoliko na putu za boljom figurom prekri\u017eite juhu, nesvjesno \u0107ete ostati bez njezinih benefita.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumacijom juhe mo\u017eete<strong> smanjiti unos kalorija za 20 %.<\/strong> O tome svjedo\u010de rezultati<strong> studije iz 2007.<\/strong> godine gdje su provjeravali u\u010dinak <strong>niskokalori\u010dnih juha na sitost<\/strong> i unos hrane. Juhe su u tom istra\u017eivanju pripremali od <strong>pile\u0107eg temeljca, krumpira, brokule, mrkve, karfiola i maslaca.<\/strong> Tokom studije tako\u0111er se provjeravalo ima li i <strong>forma juhe<\/strong> utjecaj na sitost jela. Ova &#8220;hipoteza&#8221; <strong>nije bila potvr\u0111ena<\/strong> i prema istra\u017eivanjima <strong>niskokalori\u010dne juhe<\/strong> mogu zasititi <strong>bez obzira na formu.<\/strong> Jesmo li vas uvjerili da promijenite svoj nazor na juhu prije glavnog jela? Svakako testirajte ho\u0107ete li i vi du\u017ee osje\u0107ati sitost nakon jela i tim smanjiti unos hrane. Morate, me\u0111utim, paziti na jednu va\u017enu stvar, probajte <strong>izbjegavati krem juhe<\/strong> na bazi temeljca sa sadr\u017eajem <strong>100 &#8211; 150 kalorija<\/strong> po porciji. Vjerujemo da smo vas inspirirali i dali vam ideju za sutra\u0161nji ru\u010dak. Dobar tek!&nbsp;<span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/polievka_a_redukcia_hmotnosti.jpg\" alt=\"Juha\" width=\"843\" height=\"567\" title=\"Juha\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mobitel_i_mrsavljenje\"><\/span>Mobitel i mr\u0161avljenje&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mislite da na mr\u0161avljenje utje\u010du uglavnom prehrana i \u010dovjekovo gibanje? Na pove\u0107anje mase mogu utjecati i drugi faktori i aktivnosti poput<strong> mobilnog telefona.<\/strong> Ne bojte se, od samog &#8220;skrolanja&#8221; ne\u0107ete se udebljati, ukoliko, naravno, pri tom ne jedete. Znanstvenici su ustanovili da ljudi koji pri konzumaciji hrane gledaju u telefon, <strong>pove\u0107avaju unos kalorija<\/strong> za \u010dak 15 %. Jeste li i vi osoba koja voli ne\u0161to \u010ditati na mobitelu ili gledati videa tokom obroka? Ukoliko \u017eelite odr\u017eati liniju, probajte maknuti mobitel na stranu i jedite bez njega.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pregledavanje instagrama tokom jela nije jedini negativni utjecaj va\u0161eg telefona.<strong> 2019.<\/strong> godine provedeno je istra\u017eivanje visoko\u0161kolskih <strong>studenata u Kolumbiji.<\/strong> Studenti koji su imali tendenciju koristiti<strong> mobitel 5 i vi\u0161e sati<\/strong> dnevno imali su <strong>ve\u0107i rizik od pretilosti za 43 %.<\/strong> Osim toga, kod njih je ustanovljena ve\u0107a vjerojatnost od nezdravih navika poput <strong>nedostatka sportskih aktivnosti <\/strong>ili <strong>konzumacije fastfooda i slatkih napitaka.<\/strong> Mobilni telefon je <strong>svestrani pomo\u0107nik <\/strong>i <strong>izvor zabave,<\/strong> ali njegovo <strong>prekomjerno kori\u0161tenje<\/strong> povezano s drugim aktivnostima ima upravo <strong>suprotan efekt.<\/strong> Probajte ga ukloniti tokom <strong>\u0161etnje<\/strong> ili za vrijeme tr\u010danja na <strong>traci za tr\u010danje.<\/strong> Imate naviku na putu do posla kontrolirati dru\u0161tvene mre\u017ee ili e-mailove? Pozornost posve\u0107ena mobitelu <strong>smanjuje tempo hoda,<\/strong> \u0161to utje\u010de i na <strong>potro\u0161nju kalorija<\/strong> tokom kora\u010danja, a da ni ne govorimo o <strong>nepozornosti tokom prelaska ceste.<\/strong> Isto vrijedi i u teretani na traci za tr\u010danje, kardio mo\u017ee biti dosadan, ali <strong>odvra\u0107anje pa\u017enje mobitelom<\/strong> mo\u017ee utjecati na kvalitetu treninga. Ne mislimo time na to da biste telefon tokom treninga trebali ostaviti u ormari\u0107u, ali probajte se <strong>koncentrirati na kretnje<\/strong> umjesto da <strong>odgovarate prijateljima,<\/strong> iskoristite mobitel i za <strong>slu\u0161anje glazbe.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/mobiln_telef_n_a_chudnutie.jpg\" alt=\"Mobitel i mr\u0161avljenje \" width=\"843\" height=\"567\" title=\"Mobitel i mr\u0161avljenje \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zvake\"><\/span>\u017dvake<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi ljudi <strong>ne mogu zamisliti torbice <\/strong>ili <strong>d\u017eepove hla\u010da<\/strong> i kaputa bez \u017evaka u njima. Proces \u017evakanja \u017evake sli\u010dan je konzumaciji hrane, samo \u0161to \u017evaku na koncu ne progutamo. \u017dvaka je popularno sredstvo za <strong>osvje\u017eenje daha,<\/strong> ali mo\u017ee li nam pomo\u0107i pri mr\u0161avljenju? Neke znanstvene studije upu\u0107uju na benefit \u017evaka kod <strong>smanjenja osjeta gladi me\u0111u obrocima&nbsp;<\/strong>tokom dana ili kod potrebe za <strong>slanim ili slatkim grickalicama.<\/strong> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sigurno ste ve\u0107 \u010duli preporuku da ne \u017eva\u010dete \u017evake jer \u0107ete <strong>br\u017ee osjetiti glad.<\/strong> Tokom \u017evakanja se<strong> stimulira produkcija \u017eelu\u010danih kiselina.<\/strong> Kod <strong>gutanja sline,<\/strong> \u017eeludac misli da dolazi i hrana i vi <strong>postajete gladni.<\/strong> Sve to ima smisla, ali pitanje je &#8211; <em>Osje\u0107ate li se vi\u0161e gladni pri \u017evakanju \u017evake?&nbsp;<\/em>Drugim rije\u010dima&nbsp;<em>Jesu li ovaj proces provjerili znanstvenici?<\/em><em>&nbsp;<\/em><span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/_uva_ky_a_chudnutie.jpg\" alt=\"\u017dvake\" width=\"843\" height=\"567\" title=\"\u017dvake\"\/><\/figure><\/div>\n\n\n\n<p>Na osjet gladi utje\u010de <strong>hormon grelin<\/strong> i njegov<strong> rast u cirkulaciji<\/strong> koji zatim uzrokuje <strong>osjet gladi<\/strong> u \u017eelucu. \u0160to se doga\u0111a kad umjesto hrane po\u010dnete \u017evakati \u017evaku? Mnogo studija prou\u010davalo je <strong>utjecaj \u017evaka na glad i ljudski apetit.<\/strong> Dok <strong>istra\u017eivanje iz 2013.<\/strong> tvrdi da<strong> \u017evakanje nema<\/strong> bitan <strong>efekt na apetit,<\/strong> studija iz 2009. godine ima druga\u010dije zaklju\u010dke.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanje iz 2013. tvrdi da \u017evakanje<strong> \u017evake ne utje\u010de na apetit <\/strong>niti <strong>na sekreciju crijevnog peptida.<\/strong> Dodaju kako mo\u017ee predstavljati mali,<strong> druga\u010diji efekt na akutni unos energije<\/strong> i voditi ka br\u017eem postprenialnom padu<strong> razine glukoze u krvi i inzulina.<\/strong> Na kraju deklariraju kako i dalje<strong> nije jasno<\/strong> je li \u017evaka <strong>u\u010dinkovita zamjena hrane<\/strong> u svrhu odr\u017eavanja mase. Do drugih rezultata su, me\u0111utim, do\u0161li znanstvenici 2009. godine. Oni su mjerili utjecaj \u017evaka na<strong> apetit, osjet gladi i razinu energije kod 115 sudionika.<\/strong> Poslije \u017evakanja \u017evake primijetili su znatno <strong>smanjenje osjeta gladi i apetita za slatkim.<\/strong> Iako su rezultati istra\u017eivanja druga\u010diji, potrebno je dodati posljednju re\u010denicu u \u010dlanku iz 2009. godine. Istra\u017eivanje je, naime, bilo provedeno dotacijom iz Wrigley Science Institute.&nbsp;<span style=\"color: #ff6600;\">[17] [18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoje i pozitivni primjeri rezultata studija, iako se ne radi o \u010dudesnim u\u010dincima. Istra\u017eivanje na <strong>University of Rhode Island<\/strong> ukazalo je na pad unesenih kalorija za <strong>68 kalorija<\/strong> kod ljudi koji su \u017evakali \u017evaku. Osim toga, kalorije koje su &#8220;nedostajale&#8221; nisu <strong>kompenzirali<\/strong> u kasnijim dijelovima dana. Na <strong>Louisiana State University<\/strong> su, pak, ustanovili kako je \u017evaka korisna u <strong>kontroli apetita,<\/strong> kod sudionika je reducirala dnevni<strong> unos kalorija za 40 kalorija i \u010de\u017enju za hranom.<\/strong> Mo\u017eda mislite da je 68 ili 40 kalorija u usporedbi s dnevnim unosom kalorija samo kap u moru, ali i mala promjena je promjena, pogotovo u slu\u010daju \u017evaka gdje je ta promjena ukusna i svje\u017ea.&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Savjeta i trikova za podr\u0161ku figure iz snova je nebrojeno mnogo. Neka imaju zna\u010dajan u\u010dinak, druge mo\u017eemo smatrati usputnima, ali i <strong>spori napredak je bolji nego nikakav.<\/strong> Vjerujemo da ste u na\u0161em \u010dlanku upoznali <strong>nove na\u010dine redukcije mase.<\/strong> \u017delite da o zna\u010daju <strong>juhe, kapsaicina <\/strong>ili <strong>vlakana<\/strong> pro\u010ditaju i va\u0161i prijatelji? Ne dvoumite se i<strong> podr\u017eite \u010dlanak dijeljenjem.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFiber\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vlakna, \u017evaka\u0107e gume, juha ili \u010dili papri\u010dice tako\u0111er utje\u010du na mr\u0161avljenje i smanjenje tjelesne te\u017eine. Saznajte vi\u0161e o ovim i drugim savjetima koji vam mogu biti korisni kod mr\u0161avljenja.<\/p>\n","protected":false},"author":25,"featured_media":160391,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,7352,7586],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-174235","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-prehrana-hr","11":"tag-vlakna-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 znanstveno provjerenih na\u010dina kako smr\u0161aviti II. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vlakna, \u017evaka\u0107e gume, juha ili \u010dili papri\u010dice tako\u0111er utje\u010du na mr\u0161avljenje i smanjenje tjelesne te\u017eine. 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