{"id":177691,"date":"2020-07-31T11:20:43","date_gmt":"2020-07-31T09:20:43","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=177691"},"modified":"2023-09-26T13:18:35","modified_gmt":"2023-09-26T11:18:35","slug":"negativne-kalorie-mytus-alebo-idealny-sposob-ako-schudnut","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/negativne-kalorie-mytus-alebo-idealny-sposob-ako-schudnut\/","title":{"rendered":"Negat\u00edvne kal\u00f3rie – m\u00fdtus alebo ide\u00e1lny sp\u00f4sob ako schudn\u00fa\u0165?"},"content":{"rendered":"\n

Po\u010duli ste u\u017e o negat\u00edvnych kal\u00f3ri\u00e1ch <\/strong>a na nich zalo\u017eenej di\u00e9te? V \u010dl\u00e1nku v\u00e1m objasn\u00edme, \u010di existuj\u00fa potraviny,<\/strong> ktor\u00fdch spracovanie<\/strong> vy\u017eaduje<\/strong> viac energie, <\/strong>ne\u017e m\u00e1 samotn\u00e1 potravina. Dozviete sa, \u010di je konzum\u00e1cia v\u00fdlu\u010dne zeleru, paradajok a inej zeleniny vhodn\u00fdm sp\u00f4sobom na redukciu hmotnosti.<\/strong><\/p>\n\n\n\n

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Negat\u00edvne kal\u00f3rie – \u010do to vlastne je?<\/strong><\/h2>\n\n\n\n

Stretli ste sa s term\u00ednom \u201cnegat\u00edvne kal\u00f3rie\u201d? Je mo\u017en\u00e9, \u017ee bol spojen\u00fd s \u201cnegat\u00edvne kalorick\u00fdmi potravinami\u201d<\/strong> alebo \u201cnegat\u00edvne kalorickou di\u00e9tou\u201d<\/strong> (negative-calorie diet – NCD<\/em>). Ide o stravovac\u00ed koncept, pri ktorom sa konzumuj\u00fa potraviny s negat\u00edvnym kalorick\u00fdm efektom. <\/strong>Znamen\u00e1 to, \u017ee telo potrebuje na ich spracovanie<\/strong> viac energie, <\/strong>ne\u017e sa v t\u00fdchto potravin\u00e1ch nach\u00e1dza. T\u00e1to hypot\u00e9za predpoklad\u00e1, \u017ee prijmom tejto stravy vznikne kalorick\u00fd deficit,<\/strong> \u010do znie zauj\u00edmavo pre \u013eud\u00ed, ktor\u00ed sa sna\u017eia redukova\u0165 telesn\u00fa hmotnos\u0165.<\/strong> [1] [2]<\/span><\/p>\n\n\n\n

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Termick\u00fd efekt jedla<\/strong><\/h3>\n\n\n\n

\u013dudsk\u00e9 telo potrebuje na v\u0161etky \u010dinnosti energiu, ktor\u00fa prij\u00edma zo stravy, av\u0161ak ist\u00fa energiu potrebuje aj na jej konzum\u00e1ciu a spracovanie. Mo\u017eno ste to netu\u0161ili, ale \u010das\u0165 kal\u00f3ri\u00ed v jedle <\/strong>je organizmom pou\u017eit\u00e1 na spracovanie potravy,<\/strong> a \u010das\u0165 zhor\u00ed vo forme tepla. Jedn\u00fdm z term\u00ednov, ktor\u00fd tento proces ozna\u010duje je termick\u00fd efekt jedla<\/strong> (thermic effect of food – TEF<\/em>). M\u00f4\u017eete sa v\u0161ak stretn\u00fa\u0165 aj s n\u00e1zvami vo\u013ene prelo\u017een\u00fdmi ako \u201ctermogen\u00e9za sp\u00f4soben\u00e1 stravou\u201d (diet-induced thermogenesis – DIT<\/em>) alebo \u201c\u0161pecifick\u00e1 dynamick\u00e1 akcia\u201d (specific dynamic action<\/em> – SDA). [3]<\/span> <\/p>\n\n\n\n

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Termick\u00fd efekt jedla<\/strong> sa l\u00ed\u0161i pod\u013ea jeho zlo\u017eiek, organizmus toti\u017e potrebuje na spracovanie <\/strong>bielkov\u00edn, sacharidov a tukov in\u00e9 mno\u017estvo energie.<\/strong> Najvy\u0161\u0161\u00ed termick\u00fd efekt jedla <\/strong>m\u00e1 strava zalo\u017een\u00e1 na prote\u00ednoch (20 – 30 %).<\/strong> Znamen\u00e1 to, \u017ee pri konzum\u00e1cii 100 kal\u00f3ri\u00ed bielkov\u00edn<\/strong> sa na ich spracovanie pou\u017eije pribli\u017ene 20 – 30 kal\u00f3ri\u00ed, <\/strong>\u010di\u017ee prijmete iba 70. Pri klasickej strave predstavuje termick\u00fd efekt asi 10 % z kalorick\u00e9ho pr\u00edjmu. <\/strong>Z\u00e1le\u017e\u00ed v\u0161ak na zlo\u017een\u00ed stravy, preto\u017ee in\u00fd termick\u00fd efekt m\u00e1 obed s prevahou bielkov\u00edn, ne\u017e tukov. Porovna\u0165 si to m\u00f4\u017eete v tabu\u013eke [3]<\/span>:<\/p>\n\n\n\n

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<\/th>Obsah kal\u00f3ri\u00ed na gram nutrientu<\/strong><\/th>Termick\u00fd efekt jedla<\/strong><\/th><\/tr><\/thead>
Bielkoviny<\/td>4<\/td>20 – 30 %<\/td><\/tr>
Sacharidy<\/td>4<\/td>5 – 10 %<\/td><\/tr>
Tuky<\/td>9<\/td>0 – 3 %<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Bielkoviny maj\u00fa okrem najvy\u0161\u0161ieho termick\u00e9ho efektu aj nieko\u013eko \u010fal\u0161\u00edch benefitov spojen\u00fdch s chudnut\u00edm. Pre viac info si pre\u010d\u00edtajte \u010dl\u00e1nok – Bielkoviny a chudnutie: ako prote\u00edny vpl\u00fdvaj\u00fa na zn\u00ed\u017eenie hmotnosti?<\/a><\/p>\n\n\n\n

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\"negat\u00edvne<\/figure>\n<\/div>\n\n\n

Okrem termick\u00e9ho efektu jedla v\u0161ak netreba zab\u00fada\u0165 na to, \u017ee iba \u010das\u0165 <\/strong>celkov\u00e9ho po\u010dtu kal\u00f3ri\u00ed <\/strong>telo pou\u017eije ako energiu<\/strong> alebo na uskladnenie. Pri vstreb\u00e1van\u00ed treba myslie\u0165 aj na vyl\u00fa\u010den\u00e9 kal\u00f3rie,<\/strong> napr\u00edklad na vl\u00e1kninu <\/strong>alebo \u010diasto\u010dne nestr\u00e1vite\u013en\u00e9 jedlo. <\/strong>M\u00f4\u017eeme to vyjadri\u0165 napr\u00edklad rovnicou [1]<\/span>:<\/p>\n\n\n\n

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Celkov\u00fd po\u010det prijat\u00fdch kal\u00f3ri\u00ed – \u201cvyl\u00fa\u010den\u00e9 kal\u00f3rie\u201d – termick\u00fd efekt jedla = kal\u00f3rie vhodn\u00e9 pre pou\u017eitie<\/strong><\/p>\n\n\n\n

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Existuj\u00fa negat\u00edvne kalorick\u00e9 potraviny?<\/strong><\/h3>\n\n\n\n

Predstava di\u00e9ty, pri ktorej jete iba potraviny s negat\u00edvnymi kal\u00f3riami a chudnete, je l\u00e1kav\u00e1. Na internete n\u00e1jdete pr\u00edklady, ktor\u00e9 s\u00fa zaraden\u00e9 k tomuto typu, \u010dasto ide o zeleninu <\/strong>alebo ovocie. <\/strong>Jedn\u00fdm z nich je napr\u00edklad zeler, <\/strong>preto\u017ee je tvoren\u00fd preva\u017ene z vody a vl\u00e1kniny. <\/strong>Je v\u0161ak naozaj mo\u017en\u00e9 dosiahnu\u0165 \u201cnegat\u00edvne kal\u00f3rie\u201d? [4]<\/span><\/p>\n\n\n\n

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\"Existuj\u00fa<\/figure>\n<\/div>\n\n\n

Zrejme v\u00e1s sklameme, preto\u017ee predstava negat\u00edvne kalorick\u00fdch potrav\u00edn je m\u00fdtus, teoretick\u00e1 premisa a mo\u017eno aj zbo\u017en\u00e9 prianie. <\/strong>Potvrdzuje to aj skeptick\u00fd postoj viacer\u00fdch lek\u00e1rov a odborn\u00edkov na v\u00fd\u017eivu. Hlavn\u00fdm argumentom, ktor\u00fd potvrdzuje, \u017ee v\u00fdslovne \u201cnulov\u00e9\u201d kal\u00f3rie neexistuj\u00fa, je vedeck\u00e1 \u0161t\u00fadia<\/strong> vykonan\u00e1 na ja\u0161terici <\/strong>(Pogona vitticeps<\/em>). Pri v\u0161etk\u00fdch \u010dl\u00e1nkoch pou\u017e\u00edvame v\u00fdsledky v\u00fdskumov uskuto\u010dnen\u00fdch iba na \u013eu\u010foch, ale v tomto pr\u00edpade sprav\u00edme v\u00fdnimku. Pre exaktn\u00e9 v\u00fdsledky bol pou\u017eit\u00fd stroj, ktor\u00fd meral r\u00fdchlos\u0165 metabolizmu a energiu<\/strong> potrebn\u00fa pre tr\u00e1venie zeleru. 33 % <\/strong>kal\u00f3ri\u00ed sa pou\u017eilo na tr\u00e1venie <\/strong>a 43 % bolo vyl\u00fa\u010den\u00fdch, <\/strong>to \u017eia\u013e nepredstavuje 100 %. Rozdielom je 24 % kal\u00f3ri\u00ed <\/strong>zo surov\u00e9ho a na kocky nakr\u00e1jan\u00e9ho zel\u00e9ru. Z toho vypl\u00fdva, \u017ee aj napriek tomu, \u017ee je zeler hlavne z vody a vl\u00e1kniny, \u201cneprejde\u201d tr\u00e1viacim traktom bez toho, aby v tele \u010das\u0165 energie nezostala. [5]<\/span> <\/p>\n\n\n\n

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Neexistuje vedeck\u00fd d\u00f4kaz o existencii \u201cnulovokalorick\u00fdch\u201d potrav\u00edn, av\u0161ak s\u00fa pr\u00edklady s tak n\u00edzkym obsahom kal\u00f3ri\u00ed,<\/strong> \u017ee by sa dal nazva\u0165 skoro nulov\u00fdm. <\/strong>Za pr\u00edklady nulovokalorick\u00fdch potrav\u00edn s\u00fa zo zeleniny a ovocia <\/strong>pova\u017eovan\u00e9 tie s vysok\u00fdm obsahom vody. <\/strong>Pon\u00fakame v\u00e1m preto nieko\u013eko pr\u00edkladov [6] [7]<\/span>:<\/p>\n\n\n\n

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<\/th>Obsah vody<\/strong><\/th>Po\u010det kal\u00f3ri\u00ed<\/strong><\/th><\/tr><\/thead>
Zel\u00e9r<\/td>95 %<\/td>14 (v 100 g)<\/td><\/tr>
Paradajka<\/td>94 %<\/td>32 (v 180 g)<\/td><\/tr>
Mrkva<\/td>88 %<\/td>52 (v 130 g)<\/td><\/tr>
Grepfruit<\/td>92 %<\/td>69 (v 230 g)<\/td><\/tr>
Vodn\u00fd mel\u00f3n<\/td>91 %<\/td>46 (v 150 g)<\/td><\/tr>
Jablko<\/td>86 %<\/td>53 (v 110 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Zeler, paradajky<\/strong> alebo grepfruit <\/strong>maj\u00fa n\u00edzky kalorick\u00fd obsah a n\u00e1jdete v nich od 7 do 30 kal\u00f3ri\u00ed na 100 gramov. <\/strong>S\u00fa n\u00edzkokalorick\u00e9, <\/strong>ale aj ke\u010f s\u00fa pova\u017eovan\u00e9 za negat\u00edvne kalorick\u00e9 potraviny, v\u00fdskum to nepotvrdzuje. <\/strong>Pre zna\u010dn\u00fd obsah vl\u00e1kniny a vody<\/strong> nie je na ich spracovanie potrebn\u00e9 ve\u013ek\u00e9 mno\u017estvo energie. \u010co z toho vypl\u00fdva? Tieto potraviny maj\u00fa m\u00e1lo kal\u00f3ri\u00ed, ale na ich spracovanie<\/strong> je potrebn\u00e9 menej energie.<\/strong> [10]<\/span> <\/p>\n\n\n\n

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\"Potraviny<\/figure>\n<\/div>\n\n\n

\u010cas\u0165 energie ide na tr\u00e1venie,<\/strong> potom s\u00fa tu vyl\u00fa\u010den\u00e9 kal\u00f3rie, <\/strong>ale mo\u017eno v\u00e1m aj napadlo, \u017ee energia je potrebn\u00e1 aj na spracovanie potravy v \u00fastach. <\/strong>Teraz si mo\u017eno vrav\u00edte, \u017ee pr\u00e1ve poriadne pre\u017eutie je k\u013e\u00fa\u010dom k negat\u00edvnym kal\u00f3ri\u00e1m. \u017diadny sv\u00e4t\u00fd gr\u00e1l na chudnutie ne\u010dakajte. Pod\u013ea v\u00fdskumu zameran\u00e9ho na spotrebu energie pri \u017eut\u00ed \u017euva\u010dky<\/strong> sp\u00e1lite za 1 hodinu <\/strong>asi 11 kal\u00f3ri\u00ed. <\/strong>Ak by sme si odmysleli energiu potrebn\u00fa na tr\u00e1venie a vstreb\u00e1vanie zeleru a vezmeme do \u00favahy iba \u017eutie, <\/strong>potrebovali by ste t\u00fdch 100 g s 14 kal\u00f3riami <\/strong>\u201cmie\u0161a\u0165 v \u00fastach\u201d asi 76 min\u00fat. <\/strong>[7]<\/span> <\/p>\n\n\n\n

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Potraviny s n\u00edzkym obsahom kal\u00f3ri\u00ed<\/strong><\/h3>\n\n\n\n

Potraviny s nulov\u00fdm kalorick\u00fdm efektom pod\u013ea v\u0161etk\u00e9ho neexistuj\u00fa, m\u00e1me v\u0161ak pre v\u00e1s nieko\u013eko tipov na n\u00edzkokalorick\u00e9 potraviny, <\/strong>ktor\u00e9 s\u00fa pre svoj obsah v\u00fdnimo\u010dn\u00e9. T\u00e1to kapitola je \u201ckompenz\u00e1ciou\u201d <\/strong>za vyvr\u00e1tanie m\u00fdtu. Rozdelili sme ich do kateg\u00f3ri\u00ed, v ktor\u00fdch si svoje ob\u013e\u00faben\u00e9 n\u00e1jde sn\u00e1\u010f ka\u017ed\u00fd. [6] [7] [8] [9]<\/span><\/p>\n\n\n\n

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  1. Ovocie<\/strong><\/li>\n<\/ol>\n\n\n\n