{"id":180621,"date":"2020-08-21T16:04:21","date_gmt":"2020-08-21T14:04:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=180621"},"modified":"2023-11-02T14:51:39","modified_gmt":"2023-11-02T13:51:39","slug":"negativni-kalorie-mytus-nebo-idealni-zpusob-jak-zhubnout","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/negativni-kalorie-mytus-nebo-idealni-zpusob-jak-zhubnout\/","title":{"rendered":"Negativn\u00ed kalorie – m\u00fdtus nebo ide\u00e1ln\u00ed zp\u016fsob jak zhubnout?"},"content":{"rendered":"\n

Sly\u0161eli jste u\u017e o negativn\u00edch kalori\u00edch <\/strong>a na nich zalo\u017een\u00e9 diet\u011b? V \u010dl\u00e1nku v\u00e1m objasn\u00edme, zda existuj\u00ed potraviny, <\/strong>jejich\u017e zpracov\u00e1n\u00ed vy\u017eaduje v\u00edce energie <\/strong>ne\u017e m\u00e1 samotn\u00e1 potravina. Dozv\u00edte se, zda je konzumace v\u00fdlu\u010dn\u011b celeru, raj\u010dat a jin\u00e9 zeleniny <\/a>vhodn\u00fdm zp\u016fsobem na redukci hmotnosti.<\/strong><\/p>\n\n\n\n

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Negativn\u00ed kalorie – co to vlastn\u011b je? <\/strong><\/h2>\n\n\n

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Setkali jste se s term\u00ednem ,,negativn\u00ed kalorie”? Je mo\u017en\u00e9, \u017ee byl spojen s ,,negativn\u00edmi kalorick\u00fdmi potravinami” <\/strong>nebo ,,negativn\u00ed kalorickou dietou” <\/strong>(negative-calorie diet – NCD<\/em>). Jde o stravovac\u00ed koncept, p\u0159i kter\u00e9m se konzumuj\u00ed potraviny s negativn\u00edm kalorick\u00fdm efektem. <\/strong>Znamen\u00e1 to, \u017ee t\u011blo pot\u0159ebuje k jejich zpracov\u00e1n\u00ed v\u00edce energie <\/strong>ne\u017e se v t\u011bchto potravin\u00e1ch nach\u00e1z\u00ed. Tato hypot\u00e9za p\u0159edpokl\u00e1d\u00e1, \u017ee p\u0159\u00edjmem t\u00e9to stravy vznikne kalorick\u00fd deficit, <\/strong>co\u017e zn\u00ed zaj\u00edmav\u011b pro lidi, kte\u0159\u00ed se sna\u017e\u00ed redukovat t\u011blesnou hmotnost.<\/strong> [1] [2]<\/span><\/p>\n\n\n

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Termick\u00fd efekt j\u00eddla<\/strong><\/h3>\n\n\n

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Lidsk\u00e9 t\u011blo pot\u0159ebuje na v\u0161echny \u010dinnosti energii, kterou p\u0159ij\u00edm\u00e1 ze stravy, av\u0161ak jistou energii pot\u0159ebuje i na jej\u00ed konzumaci a zpracov\u00e1n\u00ed. Mo\u017en\u00e1 jste to netu\u0161ili, ale \u010d\u00e1st kalori\u00ed v j\u00eddle <\/strong>je organismem pou\u017eita na zpracov\u00e1n\u00ed potravy, <\/strong>a \u010d\u00e1st sho\u0159\u00ed ve form\u011b tepla. Jedn\u00edm z term\u00edn\u016f, kter\u00fd tento proces ozna\u010duje, je termick\u00fd efekt j\u00eddla <\/strong>(Thermic effect of food – TEF<\/em>). M\u016f\u017eete se v\u0161ak setkat i s n\u00e1zvy voln\u011b p\u0159elo\u017een\u00fdmi jako ,,termogeneze zp\u016fsoben\u00e1 stravou” (diet-induced thermogenesis – DIT<\/em>) nebo ,,specifick\u00e1 dynamick\u00e1 akce” (specific dynamic action <\/em>– SDA). [3]<\/span> <\/p>\n\n\n

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Termick\u00fd efekt j\u00eddla <\/strong>se li\u0161\u00ed podle jeho slo\u017eek, organismus toti\u017e pot\u0159ebuje na zpracov\u00e1n\u00ed <\/strong>b\u00edlkovin, sacharid\u016f a tuk\u016f jin\u00e9 mno\u017estv\u00ed energie. Nejvy\u0161\u0161\u00ed termick\u00fd efekt j\u00eddla <\/strong>m\u00e1 strava zalo\u017een\u00e1 na proteinech (20 – 30%). <\/strong>Znamen\u00e1 to, \u017ee p\u0159i konzumaci 100 kalori\u00ed b\u00edlkovin <\/strong>se na jejich zpracov\u00e1n\u00ed pou\u017eije p\u0159ibli\u017en\u011b 20 – 30 kalori\u00ed, <\/strong>\u010dili p\u0159ijmete pouze 70. P\u0159i klasick\u00e9 strav\u011b p\u0159edstavuje termick\u00fd efekt asi 10% z kalorick\u00e9ho p\u0159\u00edjmu. <\/strong>Z\u00e1le\u017e\u00ed v\u0161ak na slo\u017een\u00ed stravy, proto\u017ee jin\u00fd termick\u00fd efekt m\u00e1 ob\u011bd s p\u0159evahou b\u00edlkovin ne\u017e tuk\u016f. Porovnat si to m\u016f\u017eete v tabulce [3]<\/span>:<\/p>\n\n\n

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 <\/th>Obsah kalori\u00ed na gram nutrientu<\/strong><\/th>Termick\u00fd efekt j\u00eddla<\/strong><\/th><\/tr><\/thead>
B\u00edlkoviny<\/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

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B\u00edlkoviny maj\u00ed krom\u011b nejvy\u0161\u0161\u00edho termick\u00e9ho efektu i n\u011bkolik dal\u0161\u00edch benefit\u016f spojen\u00fdch s hubnut\u00edm. Pro v\u00edce informac\u00ed si p\u0159e\u010dt\u011bte \u010dl\u00e1nek – B\u00edlkoviny a hubnut\u00ed: jak proteiny ovliv\u0148uj\u00ed sn\u00ed\u017een\u00ed hmotnosti?<\/a><\/p>\n\n\n

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\"negativn\u00ed<\/figure>\n<\/div>\n\n

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Krom\u011b termick\u00e9ho efektu j\u00eddla v\u0161ak nesm\u00edme zapom\u00ednat na to, \u017ee pouze \u010d\u00e1st <\/strong>celkov\u00e9ho po\u010dtu kalori\u00ed <\/strong>t\u011blo pou\u017eije jako energii <\/strong>nebo na uskladn\u011bn\u00ed. P\u0159i vst\u0159eb\u00e1v\u00e1n\u00ed je pot\u0159eba myslet i na vylou\u010den\u00e9 kalorie, <\/strong>nap\u0159\u00edklad na vl\u00e1kninu <\/strong>nebo \u010d\u00e1ste\u010dn\u011b nestraviteln\u00e9 j\u00eddlo. <\/strong>M\u016f\u017eeme to vyj\u00e1d\u0159it nap\u0159\u00edklad rovnic\u00ed [1]<\/span>:<\/p>\n\n\n

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Celkov\u00fd po\u010det p\u0159ijat\u00fdch kalori\u00ed – ,,vylou\u010den\u00e9 kalorie” – termick\u00fd efekt j\u00eddla = kalorie vhodn\u00e9 pro pou\u017eit\u00ed<\/strong><\/p>\n\n\n

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Existuj\u00ed negativn\u00ed kalorick\u00e9 potraviny?<\/span> <\/strong><\/h3>\n\n\n

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P\u0159edstava diety, p\u0159i kter\u00e9 j\u00edte pouze potraviny s negativn\u00edmi kaloriemi a hubnete, je l\u00e1kav\u00e1. Na internetu najdete p\u0159\u00edklady, kter\u00e9 jsou za\u0159azeny k tomuto typu, \u010dasto jde o zeleninu <\/strong>nebo ovoce. <\/strong>Jedn\u00edm z nich je nap\u0159\u00edklad celer, <\/strong>proto\u017ee je tvo\u0159en p\u0159ev\u00e1\u017en\u011b z vody a vl\u00e1kniny. <\/strong>Je v\u0161ak opravdu mo\u017en\u00e9 dos\u00e1hnout ,,negativn\u00edch kalori\u00ed”? [4]<\/span><\/p>\n\n\n

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\"Existuj\u00ed<\/figure>\n<\/div>\n\n

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Z\u0159ejm\u011b v\u00e1s zklameme, proto\u017ee p\u0159edstava negativn\u00fdch kalorick\u00fdch potravin je m\u00fdtus, teoretick\u00e1 premisa a mo\u017en\u00e1 i zbo\u017en\u00e9 p\u0159\u00e1n\u00ed. <\/strong>Potvrzuje to i skeptick\u00fd postoj n\u011bkolika l\u00e9ka\u0159\u016f a odborn\u00edk\u016f na v\u00fd\u017eivu. Hlavn\u00edm argumentem, kter\u00fd potvrzuje, \u017ee v\u00fdslovn\u011b ,,nulov\u00e9” kalorie neexistuj\u00ed, je v\u011bdeck\u00e1 studie <\/strong>proveden\u00e1 na je\u0161t\u011brk\u00e1ch <\/strong>(Pogona vitticeps<\/em>). U v\u0161ech \u010dl\u00e1nk\u016f pou\u017e\u00edv\u00e1me v\u00fdsledky v\u00fdzkum\u016f proveden\u00fdch pouze na lidech, ale v tomto p\u0159\u00edpad\u011b ud\u011bl\u00e1me v\u00fdjimku. Pro exaktn\u00ed v\u00fdsledky byl pou\u017eit stroj, kter\u00fd m\u011b\u0159il rychlost metabolismu a energii <\/strong>pot\u0159ebnou pro tr\u00e1ven\u00ed celeru. 33% <\/strong>kalori\u00ed se pou\u017eilo na tr\u00e1ven\u00ed <\/strong>a 43% bylo vylou\u010deno, <\/strong>to bohu\u017eel nep\u0159edstavuje 100%. Rozd\u00edlem je 24% kalori\u00ed <\/strong>ze syrov\u00e9ho a na kostky nakr\u00e1jen\u00e9ho celeru. Z toho vypl\u00fdv\u00e1, \u017ee i p\u0159esto, \u017ee je celer hlavn\u011b z vody a vl\u00e1kniny, ,,neprojde” tr\u00e1vic\u00edm traktem, ani\u017e by v t\u011ble \u010d\u00e1st energie nez\u016fstala. [5]<\/span> <\/p>\n\n\n\n

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Neexistuje v\u011bdeck\u00fd d\u016fkaz o existenci ,,nulov\u011b kalorick\u00fdch” potravin, av\u0161ak jsou p\u0159\u00edklady s tak n\u00edzk\u00fdm obsahem kalori\u00ed, <\/strong>\u017ee by se dal nazvat skoro nulov\u00fdm. <\/strong>Za p\u0159\u00edklady nulov\u011b kalorick\u00fdch potravin jsou ze zeleniny a ovoce <\/strong>pova\u017eov\u00e1ny ty s vysok\u00fdm obsahem vody. <\/strong>Nab\u00edz\u00edme v\u00e1m proto n\u011bkolik p\u0159\u00edklad\u016f [6] [7]<\/span>:<\/p>\n\n\n

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 <\/th>Obsah vody<\/strong><\/th>Po\u010det kalori\u00ed<\/strong><\/th><\/tr><\/thead>
Celer<\/td>95 %<\/td>14 (ve 100 g)<\/td><\/tr>
Raj\u010de<\/td>94 %<\/td>32 (ve 180 g)<\/td><\/tr>
Mrkev<\/td>88 %<\/td>52 (ve 130 g)<\/td><\/tr>
Grapefruit<\/td>92 %<\/td>69 (ve 230 g)<\/td><\/tr>
Vodn\u00ed meloun<\/td>91 %<\/td>46 (ve 150 g)<\/td><\/tr>
Jablko<\/td>86 %<\/td>53 (ve 110 g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n

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Celer, raj\u010data <\/strong>nebo grapefruit <\/strong>maj\u00ed n\u00edzk\u00fd kalorick\u00fd obsah a najdete v nich od 7 do 30 kalori\u00ed na 100 gram\u016f. <\/strong>Jsou n\u00edzkokalorick\u00e9, <\/strong>ale i kdy\u017e jsou pova\u017eov\u00e1ny za negativn\u00ed kalorick\u00e9 potraviny, v\u00fdzkum to nepotvrzuje. <\/strong>Pro zna\u010dn\u00fd obsah vl\u00e1kniny a vody <\/strong>nen\u00ed na jejich zpracov\u00e1n\u00ed pot\u0159eba velk\u00e9 mno\u017estv\u00ed energie. Co z toho plyne? Tyto potraviny maj\u00ed m\u00e1lo kalori\u00ed, ale na jejich zpracov\u00e1n\u00ed <\/strong>je pot\u0159eba m\u00e9n\u011b energie.<\/strong> [10]<\/span> <\/p>\n\n\n

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

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\u010c\u00e1st energie jde na tr\u00e1ven\u00ed, <\/strong>pak jsou tu vylou\u010den\u00e9 kalorie, <\/strong>ale mo\u017en\u00e1 v\u00e1s napadlo, \u017ee energie je pot\u0159eba i na zpracov\u00e1n\u00ed potravy v \u00fastech. <\/strong>Nyn\u00ed si mo\u017en\u00e1 \u0159\u00edk\u00e1te, \u017ee pr\u00e1v\u011b po\u0159\u00e1dn\u00e9 roz\u017ev\u00fdk\u00e1n\u00ed je kl\u00ed\u010dem k negativn\u00edm kalori\u00edm. \u017d\u00e1dn\u00fd svat\u00fd gr\u00e1l na hubnut\u00ed ne\u010dekejte. Podle v\u00fdzkumu zam\u011b\u0159en\u00e9ho na spot\u0159ebu energie sp\u00e1l\u00edte p\u0159i \u017ev\u00fdk\u00e1n\u00ed \u017ev\u00fdka\u010dky <\/strong>za 1 hodinu <\/strong>asi 11 kalori\u00ed. <\/strong>Pokud bychom si odmysleli energii pot\u0159ebnou k tr\u00e1ven\u00ed a vst\u0159eb\u00e1v\u00e1n\u00ed celeru a vezmeme v \u00favahu pouze \u017ev\u00fdk\u00e1n\u00ed, <\/strong>pot\u0159ebovali byste t\u011bch 100 g se 14 kaloriemi <\/strong>\u017ev\u00fdkat v \u00fastech asi 76 minut.<\/strong> <\/strong>[7]<\/span> <\/p>\n\n\n

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Potraviny s n\u00edzk\u00fdm obsahem kalori\u00ed <\/strong><\/h3>\n\n\n

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Potraviny s nulov\u00fdm kalorick\u00fdm efektem podle v\u0161eho neexistuj\u00ed, m\u00e1me v\u0161ak pro v\u00e1s n\u011bkolik tip\u016f na n\u00edzkokalorick\u00e9 potraviny, <\/strong>kter\u00e9 jsou pro sv\u016fj obsah v\u00fdjime\u010dn\u00e9. Tato kapitola je ,,kompenzac\u00ed” <\/strong>za vyvr\u00e1cen\u00ed m\u00fdtu. Rozd\u011blili jsme je do kategori\u00ed, ve kter\u00fdch si sv\u00e9 obl\u00edben\u00e9 najde snad ka\u017ed\u00fd. [6] [7] [8] [9]<\/span><\/p>\n\n\n

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

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