{"id":202045,"date":"2020-12-02T18:20:00","date_gmt":"2020-12-02T17:20:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=202045"},"modified":"2022-02-16T15:38:01","modified_gmt":"2022-02-16T14:38:01","slug":"mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/","title":{"rendered":"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165"},"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.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#Co_je_to_metabolizmus_a_ako_ho_chapat\" title=\"\u010co je to metabolizmus a ako ho ch\u00e1pa\u0165?\">\u010co je to metabolizmus a ako ho ch\u00e1pa\u0165?<\/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.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#Z_akych_zloziek_sa_sklada_rychlost_metabolizmu_Zoznamte_sa_s_energetickym_vydajom\" title=\"Z ak\u00fdch zlo\u017eiek sa sklad\u00e1 r\u00fdchlos\u0165 metabolizmu? Zozn\u00e1mte sa s energetick\u00fdm v\u00fddajom.\">Z ak\u00fdch zlo\u017eiek sa sklad\u00e1 r\u00fdchlos\u0165 metabolizmu? Zozn\u00e1mte sa s energetick\u00fdm v\u00fddajom.<\/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.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#Co_este_ovplyvnuje_rychlost_metabolizmu\" title=\"\u010co e\u0161te ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?\">\u010co e\u0161te ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?<\/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.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#Brani_spomaleny_a_zniceny_metabolizmus_chudnutiu_a_je_vobec_mozne_mat_zniceny_metabolizmus\" title=\"Br\u00e1ni spomalen\u00fd a zni\u010den\u00fd metabolizmus chudnutiu, a je v\u00f4bec mo\u017en\u00e9 ma\u0165 zni\u010den\u00fd metabolizmus?\">Br\u00e1ni spomalen\u00fd a zni\u010den\u00fd metabolizmus chudnutiu, a je v\u00f4bec mo\u017en\u00e9 ma\u0165 zni\u010den\u00fd metabolizmus?<\/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.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#Ako_zrychlit_metabolizmus\" title=\"Ako zr\u00fdchli\u0165 metabolizmus?\">Ako zr\u00fdchli\u0165 metabolizmus?<\/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.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Spomalen\u00fd alebo zni\u010den\u00fd metabolizmus je medzi \u013eu\u010fmi, ktor\u00ed z\u00e1pasia s telesnou hmotnos\u0165ou, \u010dasto diskutovanou t\u00e9mou. Vznik\u00e1 tak ot\u00e1zka, \u010di tento fenom\u00e9n skuto\u010dne existuje a m\u00f4\u017ee za nechcen\u00e9 kilogramy navy\u0161e? Predt\u00fdm, ne\u017e si sami odpoviete, \u017ee je to predsa jasn\u00e9, ke\u010f ste do 25-ky mohli zjes\u0165 v\u0161etko, na \u010do ste mali chu\u0165, boli ste vo forme a o p\u00e1r rokov nesk\u00f4r je zrazu v\u0161etko o dos\u0165 hor\u0161ie, po\u010fme sa spolo\u010dne vyda\u0165 do hlb\u00edn faktov a m\u00fdtov problematiky metabolizmu. Uk\u00e1\u017eeme si aj nieko\u013eko sp\u00f4sobov, <strong>ako metabolizmus jednoducho zr\u00fdchli\u0165.<\/strong><\/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\" id=\"co-je-to-metabolizmus-a-ako-ho-chapat\"><span class=\"ez-toc-section\" id=\"Co_je_to_metabolizmus_a_ako_ho_chapat\"><\/span>\u010co je to metabolizmus a ako ho ch\u00e1pa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f pr\u00edde re\u010d na metabolizmus, \u010dasto je to v spojen\u00ed so snahou schudn\u00fa\u0165, nabra\u0165 svaly a celkov\u00fdm rozmerom zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Zriedka je v\u0161ak tento pojem dostato\u010dne vysvetlen\u00fd, a kv\u00f4li tomu je obklopen\u00fd mno\u017estvom m\u00fdtov, polopr\u00e1vd a zav\u00e1dzaj\u00facich inform\u00e1ci\u00ed. \u010co je ten metabolizmus vlastne za\u010d? <strong>Metabolizmus alebo l\u00e1tkov\u00e1 premena je kombin\u00e1cia biochemick\u00fdch procesov<\/strong>, ktor\u00e9 organizmus vyu\u017e\u00edva na premenu jedla na energiu. Pod t\u00fdmto procesom si m\u00f4\u017eeme zjednodu\u0161ene predstavi\u0165 v\u0161etky k\u00fazla, ktor\u00e9 sa v organizme odohr\u00e1vaj\u00fa \u2013 od d\u00fdchania a\u017e po vyu\u017eitie energie bunkami a zbavenie sa odpadov\u00fdch produktov kone\u010dn\u00fdm produktom metabolizmu, vylu\u010dovan\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To ale drviv\u00e1 v\u00e4\u010d\u0161ina \u010dl\u00e1nkov a rozhovorov o metabolizme na mysli nem\u00e1. <strong>Pod pojmom metabolizmus sa tak skr\u00fdva r\u00fdchlos\u0165, akou na\u0161e tel\u00e1 premie\u0148aj\u00fa potravu na energiu<\/strong>, ktor\u00fa n\u00e1sledne vyu\u017e\u00edvaj\u00fa na pokrytie v\u0161etk\u00fdch procesov v organizme, vy\u017eaduj\u00facich pr\u00edsun energie. A pr\u00e1ve r\u00fdchlos\u0165, akou energiu spa\u013eujeme, je zjednodu\u0161ene ozna\u010dovan\u00e1 ako r\u00fdchlos\u0165 metabolizmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017diadna raketov\u00e1 veda, \u017ee? Najeme sa a napijeme, potom sa stane \u201ezop\u00e1r k\u00faziel\u201c, a v\u010faka tomu m\u00f4\u017eeme prem\u00fd\u0161\u013ea\u0165, chodi\u0165, \u0161portova\u0165, budova\u0165 svaly a prospieva\u0165 po zdravotnej str\u00e1nke. <strong>R\u00fdchlos\u0165 metabolizmu v podobe na\u0161ej energetickej potreby m\u00f4\u017ee by\u0165 v r\u00e1mci dn\u00ed odli\u0161n\u00e1<\/strong>, ale r\u00fdchlos\u0165 baz\u00e1lneho metabolizmu zost\u00e1va prakticky rovnak\u00e1. A \u010d\u00edm m\u00e1me metabolizmus r\u00fdchlej\u0161\u00ed, t\u00fdm viac energie (kal\u00f3ri\u00ed) m\u00f4\u017eeme sp\u00e1li\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/Outfit-3-_-OK-1124x750.jpg\" alt=\"\u010co je to metabolizmus?\" class=\"wp-image-199948\" width=\"843\" height=\"563\" title=\"\u010co je to metabolizmus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Outfit-3-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Outfit-3-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Outfit-3-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Outfit-3-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>     <\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"z-akych-zloziek-sa-sklada-rychlost-metabolizmu-zoznamte-sa-s-energetickym-vydajom\"><span class=\"ez-toc-section\" id=\"Z_akych_zloziek_sa_sklada_rychlost_metabolizmu_Zoznamte_sa_s_energetickym_vydajom\"><\/span>Z ak\u00fdch zlo\u017eiek sa sklad\u00e1 r\u00fdchlos\u0165 metabolizmu? Zozn\u00e1mte sa s energetick\u00fdm v\u00fddajom.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Baz\u00e1lny metabolizmus (Basal metabolic rate &#8211; BMR)<\/strong> predstavuje energiu, ktor\u00fa n\u00e1\u0161 organizmus potrebuje pre zachovanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed, ako d\u00fdchanie, \u010dinnos\u0165 srdca a udr\u017eanie telesnej teploty po\u010das sp\u00e1nku alebo hlbok\u00e9ho odpo\u010dinku. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/li><li><strong>Pokojov\u00fd metabolizmus (Resting metabolic rate &#8211; RMR)<\/strong> je energia nutn\u00e1 na udr\u017eanie z\u00e1kladn\u00fdch \u017eivotn\u00fdch funkci\u00ed v pokoji bez \u010fal\u0161ej aktivity. Pokojov\u00fd metabolizmus <strong>tvor\u00ed pribli\u017ene 60\u201375 %<\/strong> celkov\u00e9ho denn\u00e9ho energetick\u00e9ho v\u00fddaja. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/span><\/li><li><strong>Termick\u00fd efekt stravy (Thermic effect of food &#8211; TEF)<\/strong> predstavuje energiu, ktor\u00e1 je nutn\u00e1 na metabolizmus \u017eiv\u00edn. Mno\u017estvo tejto energie sa l\u00ed\u0161i aj v r\u00e1mci jednotliv\u00fdch makro\u017eiv\u00edn. Hodnota TEF je pri sacharidoch v priemere 5\u201310 % v z\u00e1vislosti od ich typu, pri bielkovin\u00e1ch 20\u201330 % a pri tukoch 0\u20133 % z ich celkov\u00e9ho obsahu energie. V r\u00e1mci racion\u00e1lneho zdrav\u00e9ho stravovania je priemern\u00e1 hodnota <strong>TEF zhruba 10 % z celkov\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[5\u20136]&nbsp;<\/span><\/li><li><strong>Termick\u00fd efekt aktivity (Exercise activity thermogenesis &#8211; EAT)<\/strong> nie je ni\u010d in\u00e9 ne\u017e mno\u017estvo spotrebovanej energie po\u010das z\u00e1mernej fyzickej aktivity. EAT tak predstavuje energiu, ktor\u00fa sp\u00e1lime na tr\u00e9ningu, z\u00e1pase alebo s\u00fa\u0165a\u017ei.<\/li><li><strong>Termick\u00fd efekt be\u017en\u00fdch denn\u00fdch aktiv\u00edt (Non-exercise activity thermogenesis &#8211; NEAT)<\/strong> steles\u0148uje energiu spotrebovan\u00fa na be\u017en\u00e9 denn\u00e9 aktivity, ktor\u00e9 nie s\u00fa z\u00e1merne vykon\u00e1van\u00e9 ako \u0161port. Predstavi\u0165 si pod t\u00fdm m\u00f4\u017eeme aj drobn\u00e9 pohyby, ako je klopkanie nohou, zmena polohy tela, ch\u00f4dza do pr\u00e1ce alebo starostlivos\u0165 o dom\u00e1cnos\u0165. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]&nbsp;<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2-749x1124.jpeg\" alt=\"\u010co je to r\u00fdchlos\u0165 metabolizmu?\" class=\"wp-image-199927\" title=\"\u010co je to r\u00fdchlos\u0165 metabolizmu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00fdchlos\u0165 metabolizmu neovplyv\u0148uj\u00fa \u017eiadne k\u00fazla, <a aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-ocista-zmeni-vam-zivot\/\" target=\"_blank\" class=\"ek-link\">detoxika\u010dn\u00e9 programy<\/a> ani \u0161peci\u00e1lne bylinky, ale najm\u00e4 n\u00e1\u0161 celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl. <strong>Najviac ovplyvnite\u013en\u00e9 zlo\u017eky energetick\u00e9ho v\u00fddaja s\u00fa NEAT a EAT<\/strong>, ktor\u00e9 m\u00f4\u017eu prispieva\u0165 zhruba <strong>20\u201350 % k celkov\u00e9mu v\u00fddaju energie.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[9]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sp\u00e1len\u00e1 energia prostredn\u00edctvom \u0161portovej aktivity<\/strong> sa v\u0161eobecne l\u00ed\u0161i v z\u00e1vislosti od jej druhu, intenzity a d\u013a\u017eky jej trvania. \u010ealeko viac energie sp\u00e1lite pri nieko\u013ekohodinovej t\u00fare na bicykli alebo v\u00fdbehu v porovnan\u00ed s dom\u00e1cim tr\u00e9ningom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Energia spotrebovan\u00e1 po\u010das be\u017en\u00fdch denn\u00fdch aktiv\u00edt alias NEAT<\/strong> je obrovsk\u00fdm rozdielov\u00fdm hr\u00e1\u010dom v ot\u00e1zke energetick\u00e9ho v\u00fddaja. Predstavme si dve identick\u00e9 dvoj\u010dat\u00e1, ktor\u00e9 \u017eij\u00fa \u00faplne rovnak\u00fdm \u017eivotom, okrem toho pracovn\u00e9ho. Jedno z dvoj\u010diat pracuje za po\u010d\u00edta\u010dom v kancel\u00e1rii ako \u00faradn\u00edk a druh\u00e9 ako stavb\u00e1r. <strong>Rozdiel v ich celkovom energetickom v\u00fddaji bude obrovsk\u00fd,<\/strong> pr\u00e1ve v\u010faka rozdielu v NEAT. A energetick\u00e1 n\u00e1ro\u010dnos\u0165 pr\u00e1ce stavb\u00e1ra m\u00f4\u017ee by\u0165 minim\u00e1lne <a class=\"ek-link ek-link ek-link\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/sites.google.com\/site\/compendiumofphysicalactivities\/\" target=\"_blank\">4-n\u00e1sobn\u00e1<\/a> oproti n\u00e1ro\u010dnosti kancel\u00e1rskej pr\u00e1ce. <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"rychlost-metabolizmu-je-dana-najma-velkostou-jednotlivych-zloziek-energetickeho-vydaja\">R\u00fdchlos\u0165 metabolizmu je dan\u00e1 najm\u00e4 ve\u013ekos\u0165ou jednotliv\u00fdch zlo\u017eiek energetick\u00e9ho v\u00fddaja.<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Celkov\u00fd energetick\u00fd v\u00fddaj (TDEE) = RMR + TEF + TEA + NEAT<\/strong> <strong>(TDEE = Total daily energy expenditure)<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma problematika metabolizmu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-to-bazalny-metabolizmus-a-ako-vypocitat-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010co je to baz\u00e1lny metabolizmus a ako si vypo\u010d\u00edta\u0165 BMR?<\/strong><\/a> Hodnotu baz\u00e1lneho metabolizmu si m\u00f4\u017eete vypo\u010d\u00edta\u0165 aj pomocou <a class=\"ek-link ek-link ek-link\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/gymbeam.sk\/blog\/bmr-kalkulacka\/\" target=\"_blank\">online BMR kalkula\u010dky.<\/a><strong>&nbsp;<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"co-este-ovplyvnuje-rychlost-metabolizmu\"><span class=\"ez-toc-section\" id=\"Co_este_ovplyvnuje_rychlost_metabolizmu\"><\/span>\u010co e\u0161te ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Vek<\/strong> je, \u017eia\u013e, alebo sn\u00e1\u010f na\u0161\u0165astie, rovnako ne\u00faprosn\u00fd ku ka\u017ed\u00e9mu z n\u00e1s, a <strong>\u010d\u00edm sme star\u0161\u00ed, t\u00fdm sa pomaly zni\u017euje<\/strong> aj r\u00fdchlos\u0165 metabolizmu. Tento fakt je d\u00e1van\u00fd do s\u00favislosti s postupn\u00fdm n\u00e1rastom telesnej hmotnosti a prib\u00fadaj\u00facich svie\u010dok na narodeninovej torte, to je ale celkom zjednodu\u0161en\u00e9. Vplyvom starnutia doch\u00e1dza k \u00fabytku svalovej hmoty, ale proti tomu mo\u017eno efekt\u00edvne bojova\u0165 silov\u00fdm tr\u00e9ningom a akt\u00edvnym \u017eivotn\u00fdm \u0161t\u00fdlom. <span style=\"color: #ff6600\" class=\"tadv-color\">[11]<\/span><\/li><li><strong>Pohlavie<\/strong> je z d\u00f4vodu odli\u0161n\u00e9ho hormon\u00e1lneho nastavenia organizmu, rozdielneho mno\u017estva svalovej hmoty, ve\u013ekosti tela a vn\u00fatorn\u00fdch org\u00e1nov mu\u017eov a \u017eien \u010fal\u0161\u00edm faktorom, ktor\u00fd m\u00e1 vplyv na r\u00fdchlos\u0165 metabolizmu. A op\u00e4\u0165 v tomto oh\u013eade s\u00fa na tom lep\u0161ie mu\u017ei, aj ke\u010f je to trochu nef\u00e9r.<\/li><li><strong>Ve\u013ekos\u0165 tela<\/strong> logicky hr\u00e1 v prospech v\u00e4\u010d\u0161\u00edch \u013eud\u00ed. \u010c\u00edm ste v\u00e4\u010d\u0161\u00ed, t\u00fdm viac kal\u00f3ri\u00ed potrebujete. <span style=\"color: #ff6600\" class=\"tadv-color\">[12]&nbsp;<\/span><\/li><li><strong>Svalov\u00e1 hmota a zlo\u017eenie tela<\/strong> vyznievaj\u00face v prospech v\u00e4\u010d\u0161ieho mno\u017estva svalov si taktie\u017e \u017eiada v\u00e4\u010d\u0161ie mno\u017estvo prijatej energie. <strong>A ak\u00fd je rozdiel medzi kilogramom svalovej hmoty a tukov\u00e9ho tkaniva?<\/strong> Kilogram tuku za de\u0148 v pokoji spotrebuje asi <strong>4 kcal<\/strong> a kilogram svalov zhruba <strong>13,5 kcal.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[13\u201314]&nbsp;<\/span><\/li><li><strong>Genetika<\/strong> dok\u00e1\u017ee by\u0165 pekn\u00e1 potvora. Niekto, jednoducho, nem\u00e1 tak\u00e9 \u0161\u0165astie, \u017ee by vyhral v genetickej lot\u00e9rii g\u00e9ny r\u00fdchlosti dostihov\u00e9ho ko\u0148a, ale seri\u00f3zne genetick\u00e9 poruchy, ktor\u00e9 s\u00fa priamo spojen\u00e9 s obezitou, hraj\u00fa <strong>rolu u menej ne\u017e 1 % popul\u00e1cie.<\/strong> Bez t\u00fdchto genetick\u00fdch mut\u00e1ci\u00ed neexistuje \u017eiadna \u0161pecifick\u00e1 genetick\u00e1 vari\u00e1cia predur\u010duj\u00faca \u010dloveka k nadmernej telesnej hmotnosti. <span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/li><li><strong>Hormon\u00e1lne prostredie<\/strong> m\u00e1 obrovsk\u00fd podiel na r\u00fdchlosti metabolizmu, najm\u00e4 prostredn\u00edctvom zdravej funkcie \u0161t\u00edtnej \u017e\u013eazy a koncentr\u00e1cie jej horm\u00f3nov, ktor\u00e9 priamo riadia r\u00fdchlos\u0165 metabolick\u00fdch dejov. Ich nedostatok (hypotyre\u00f3za) vedie k zn\u00ed\u017eeniu r\u00fdchlosti metabolick\u00fdch dejov a ich nadbytok (hypertyre\u00f3za) zase k ich zr\u00fdchleniu. Oba stavy by mali by\u0165 kompenzovan\u00e9 optim\u00e1lnou lie\u010dbou nastavenou lek\u00e1rom. <span style=\"color: #ff6600\" class=\"tadv-color\">[16]<\/span><\/li><li><strong>Teplota okolit\u00e9ho prostredia<\/strong> ovplyv\u0148uje produkciu tepla, \u010do organizmus stoj\u00ed energiu. V chladnej\u0161om prostred\u00ed tak potrebujeme energie o trochu viac ne\u017e v teplej\u0161om prostred\u00ed. <span style=\"color: #ff6600\" class=\"tadv-color\">[17]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na r\u00fdchlos\u0165 metabolizmu m\u00e1 vplyv mno\u017estvo faktorov, z ktor\u00fdch niektor\u00e9 sme schopn\u00ed ovplyvni\u0165 a in\u00e9 zas nie. Pozit\u00edvna spr\u00e1va je, \u017ee <strong>v\u00e4\u010d\u0161inu zlo\u017eiek energetick\u00e9ho v\u00fddaja ovplyvni\u0165 dok\u00e1\u017eeme<\/strong> akt\u00edvnym \u017eivotn\u00fdm \u0161t\u00fdlom, a nakloni\u0165 tak \u00faspech na svoju stranu. Existuj\u00fa aj \u010fal\u0161ie faktory ovplyv\u0148uj\u00face energetick\u00fd v\u00fddaj, spojen\u00e9 s dynamikou hormon\u00e1lneho prostredia v podobe stresov\u00fdch alebo pohlavn\u00fdch horm\u00f3nov. T\u00fato problematiku ale nie sme, \u017eia\u013e, schopn\u00ed exaktne uchopi\u0165 a definova\u0165, to v\u0161ak na veci ni\u010d nemen\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Napriek tomu, \u017ee ka\u017ed\u00fd m\u00e1 tak nejak in\u00fd metabolizmus, je to pr\u00e1ve <strong>vlastn\u00e1 individualita, ktor\u00fa je potrebn\u00e9 pozna\u0165, nau\u010di\u0165 sa s \u0148ou pracova\u0165<\/strong> a neh\u00e1dza\u0165 vinu na spomalen\u00fd alebo rozhoden\u00fd metabolizmus. \u017divot je jednoducho nef\u00e9r a ten frajer, \u010do be\u017e\u00ed ved\u013ea v\u00e1s, m\u00f4\u017ee ma\u0165 o nie\u010do r\u00fdchlej\u0161\u00ed metabolizmus, a spa\u013eova\u0165 tak viac energie, hoci vyzer\u00e1te a \u017eijete skoro rovnako. Neoplat\u00ed sa v\u0161ak s\u0165a\u017eova\u0165, ale nau\u010di\u0165 sa pracova\u0165 so svojim telom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/241A4896-_-OK-1124x749.jpg\" alt=\"\u010co ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?\" class=\"wp-image-199961\" width=\"843\" height=\"562\" title=\"\u010co ovplyv\u0148uje r\u00fdchlos\u0165 metabolizmu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/241A4896-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/241A4896-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/241A4896-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/241A4896-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>     <\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"brani-spomaleny-a-zniceny-metabolizmus-chudnutiu-a-je-vobec-mozne-mat-zniceny-metabolizmus\"><span class=\"ez-toc-section\" id=\"Brani_spomaleny_a_zniceny_metabolizmus_chudnutiu_a_je_vobec_mozne_mat_zniceny_metabolizmus\"><\/span>Br\u00e1ni spomalen\u00fd a zni\u010den\u00fd metabolizmus chudnutiu, a je v\u00f4bec mo\u017en\u00e9 ma\u0165 zni\u010den\u00fd metabolizmus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"1-mam-spomaleny-alebo-zniceny-metabolizmus-a-nemozem-schudnut\">1. M\u00e1m spomalen\u00fd alebo zni\u010den\u00fd metabolizmus a nem\u00f4\u017eem schudn\u00fa\u0165<\/h3>\n\n\n\n<p>\u010cast\u00fdm fenom\u00e9nom s\u00favisiacim s problematick\u00fdm chudnut\u00edm je <strong>podce\u0148ovanie energetick\u00e9ho pr\u00edjmu a nadhodnocovanie v\u00fddaja energie.<\/strong> <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/nejm199212313272701\" target=\"_blank\">V jednej \u0161t\u00fadii<\/a> v\u00fdskumn\u00e1 skupina podhodnotila svoj energetick\u00fd pr\u00edjem <strong>o 1&nbsp;000 kcal.<\/strong> \u00da\u010dastnice \u0161t\u00fadie v tejto skupine boli presved\u010den\u00e9, \u017ee ich energetick\u00fd pr\u00edjem bol necel\u00fdch 1 050 kcal, zatia\u013e \u010do skuto\u010dn\u00fd pr\u00edjem energie bol zhruba 2 080 kcal. Ruka v ruke s t\u00fdm ide aj zistenie, \u017ee t\u00e1to skupina nadhodnotila svoj energetick\u00fd v\u00fddaj v priemere o zhruba <strong>250 kcal.<\/strong> V\u00e4\u010d\u0161ina \u013eud\u00ed tak spomalen\u00fd metabolizmus nem\u00e1, len podhodnocuje svoj pr\u00edjem energie, a naopak nadhodnocuje v\u00fddaj, \u010do im br\u00e1ni v chudnut\u00ed. <span style=\"color: #ff6600\" class=\"tadv-color\">[18\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pre\u0161li ste v minulosti mno\u017estvom di\u00e9t, jete naozaj m\u00e1lo a nem\u00f4\u017eete schudn\u00fa\u0165?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri chudnut\u00ed prirodzene doch\u00e1dza k \u00fabytku telesnej hmotnosti v podobe tukov\u00e9ho tkaniva, ale \u010dasto aj toho svalov\u00e9ho. No a \u010d\u00edm viac chudneme, <strong>t\u00fdm menej energie potrebujeme, preto\u017ee sa st\u00e1vame men\u0161ou verziou sam\u00e9ho seba.<\/strong> To ale e\u0161te nie je v\u0161etko. Spomalen\u00fd nebo zni\u010den\u00fd metabolizmus odkazuje na term\u00edn <strong>adapt\u00edvna termog\u00e9neza.<\/strong> \u010co to vlastne je? Pri chudnut\u00ed sa st\u00e1vame nielen men\u0161ou verziou seba sam\u00e9ho, ale taktie\u017e doch\u00e1dza k \u00faspore energie v podobe zn\u00ed\u017eenia metabolizmu. Niet sa \u010domu divi\u0165, z evolu\u010dn\u00e9ho h\u013eadiska v\u010fa\u010d\u00edme tomuto mechanizmu za to, \u017ee tu dnes v\u0161etci sme a na\u0161i predkovia nezomreli po\u010das dlh\u00fdch obdob\u00ed bez potravy. <span class=\"tadv-color\" style=\"color: #ff6600\">[21\u201323]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Adapt\u00edvna termogen\u00e9za je zodpovedn\u00e1 za v\u00e4\u010d\u0161ie zn\u00ed\u017eenie energetick\u00e9ho v\u00fddaja, ne\u017e by sme mohli predpoklada\u0165 a vypo\u010d\u00edta\u0165<\/strong> na z\u00e1klade straty telesnej hmotnosti. Tak\u00e1to odch\u00fdlka m\u00f4\u017ee by\u0165 zhruba aj <strong>10\u201315 % od spo\u010d\u00edtan\u00e9ho predpokladu<\/strong> alebo zhruba <strong>50\u2013500 kcal.<\/strong> M\u00f4\u017eete to ch\u00e1pa\u0165 ako s\u00fabor zmien, ktor\u00fdmi sa organizmus sna\u017e\u00ed udr\u017ea\u0165 n\u00e1s na\u017eive v obdob\u00ed nedostatku energie, \u010do je, \u017eia\u013e, aj pr\u00edpad chudnutia. Presne tento faktor je zodpovedn\u00fd za t\u00fa \u201enespravodlivos\u0165\u201c, ktor\u00e1 m\u00f4\u017ee za to, \u017ee \u010dlovek, ktor\u00fd sa nikdy nesna\u017eil schudn\u00fa\u0165 je prirodzene \u0161t\u00edhly, m\u00f4\u017ee ma\u0165 o u\u017e spomenut\u00fdch 10\u201315 % v\u00e4\u010d\u0161\u00ed energetick\u00fd v\u00fddaj, a dopria\u0165 si tak napr\u00edklad aj 50 g <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idov\u00e9ho masla<\/a> navy\u0161e, \u010do je e\u0161te viac nef\u00e9r. <span style=\"color: #ff6600\" class=\"tadv-color\">[21\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A ako dlho tak\u00e1 metabolick\u00e1 adapt\u00e1cia m\u00f4\u017ee trva\u0165?<\/strong> To nikto zatia\u013e nevie, ale <strong>najdlh\u0161ia pozorovan\u00e1 doba je asi 6 rokov od schudnutia.<\/strong> To dokladaj\u00fa aj <a class=\"ek-link ek-link\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4989512\/\" target=\"_blank\">d\u00e1ta<\/a> \u00fa\u010dastn\u00edkov z popul\u00e1rnej americkej s\u00fa\u0165a\u017ee <em>The Biggest Loser<\/em>, kde za kr\u00e1tky \u010das doch\u00e1dza k extr\u00e9mnemu chudnutiu. Ale pozor, toto je taktie\u017e \u201eprobl\u00e9m\u201c kulturistov a s\u00fa\u0165a\u017eiacich vo fitness , ktor\u00ed chudn\u00fa na ve\u013emi n\u00edzke percento telesn\u00e9ho tuku aj nieko\u013ekokr\u00e1t ro\u010dne, aby sa pripravili na s\u00fa\u0165a\u017e. <span style=\"color: #ff6600\" class=\"tadv-color\">[21\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ale aj s t\u00fdm sa d\u00e1 pracova\u0165<\/strong>, jednoducho, je potrebn\u00e9 nau\u010di\u0165 sa jes\u0165 s oh\u013eadom na svoje potreby a \u017ei\u0165 akt\u00edvnym \u017eivotn\u00fdm \u0161t\u00fdlom. Ja viem, \u017ee sa to \u013eahko hovor\u00ed, ale ver\u00edm, \u017ee aj v\u010faka na\u0161im \u010dl\u00e1nkom v\u0161etko zvl\u00e1dnete. Ak sa chcete zbavi\u0165 p\u00e1r kilogramov navy\u0161e a nem\u00e1te za sebou kopu di\u00e9t sprev\u00e1dzan\u00fdch jo-jo efektom, adapt\u00edvnej termogen\u00e9zy sa nemus\u00edte ob\u00e1va\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"2-s-vekom-sa-metabolizmus-spomaluje-a-preto-nemozem-schudnut\">2. S vekom sa metabolizmus spoma\u013euje, a preto nem\u00f4\u017eem schudn\u00fa\u0165<\/h3>\n\n\n\n<p>Je s\u00edce pravda, \u017ee s prib\u00fadaj\u00facim vekom u priemern\u00e9ho \u010dloveka doch\u00e1dza k spomaleniu metabolizmu, ale nie tak, ako by ste si mohli myslie\u0165. \u010c\u00edm je spomalenie metabolizmu sp\u00f4soben\u00e9? \u00dabytkom svalov\u00e9ho tkaniva a zmenou koncentr\u00e1cie pohlavn\u00fdch horm\u00f3nov najm\u00e4 u \u017eien po menopauze kv\u00f4li \u00fabytku estrog\u00e9nu.<span class=\"tadv-color\" style=\"color: #ff6600\"> [9] [25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Je to ale cel\u00fd pr\u00edbeh, ktor\u00fd m\u00f4\u017ee vysvetli\u0165 n\u00e1rast telesnej hmotnosti s vekom?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Najv\u00e4\u010d\u0161\u00ed vplyv na r\u00fdchlos\u0165 metabolizmu m\u00e1 \u017eivotn\u00ed \u0161t\u00fdl a pohybov\u00e1 aktivita.<\/strong> Ke\u010f si uvedom\u00edme, \u017ee kilogram svalov spotrebuje za de\u0148 v pokoji asi 13 kcal, povestn\u00e9 spomalenie metabolizmu nebude z tohto poh\u013eadu nijak dramatick\u00e9. Oproti strate svalovej hmoty je ide\u00e1lnym n\u00e1strojom silov\u00fd tr\u00e9ning a celkov\u00fd \u017eivotn\u00fd \u0161t\u00fdl. <strong>Spome\u0148te si, ak\u00ed akt\u00edvni ste boli v 20, a ak\u00ed akt\u00edvni ste teraz.<\/strong> Nem\u00f4\u017ee za to spomalenie metabolizmu, ale sk\u00f4r zn\u00ed\u017eenie celkovej aktivity po\u010das d\u0148a a odli\u0161n\u00e9 stravovacie n\u00e1vyky?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg\" alt=\"Br\u00e1ni spomalen\u00fd a zni\u010den\u00fd metabolizmus chudnutiu a je v\u00f4bec mo\u017en\u00e9 ma\u0165 zni\u010den\u00fd metabolizmus?\" class=\"wp-image-199974\" width=\"843\" height=\"562\" title=\"Br\u00e1ni spomalen\u00fd a zni\u010den\u00fd metabolizmus chudnutiu a je v\u00f4bec mo\u017en\u00e9 ma\u0165 zni\u010den\u00fd metabolizmus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>      <\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"3-som-v-setriacom-mode-to-mi-brani-chudnut\">3. Som v \u0161etriacom m\u00f3de, to mi br\u00e1ni chudn\u00fa\u0165<\/h3>\n\n\n\n<p><strong>Pod \u0161etriacim m\u00f3dom si op\u00e4\u0165 m\u00f4\u017eeme predstavi\u0165 problematiku adapt\u00edvnej termogen\u00e9zy<\/strong>, ktor\u00fa sme rozoberali v prvom bode. \u0160etriaci m\u00f3d alebo spomalenie metabolizmu nad r\u00e1mec telesn\u00fdch zmien sa m\u00f4\u017ee objavi\u0165 u \u013eud\u00ed s bohatou hist\u00f3riou v \u201edi\u00e9tovan\u00ed\u201c a naberan\u00ed telesnej hmotnosti. To ale cel\u00fa hru o najlep\u0161iu verziu seba sam\u00e9ho \u201elen\u201c s\u0165a\u017euje, ale neznemo\u017e\u0148uje. <strong>Je potrebn\u00e9 nau\u010di\u0165 sa jes\u0165 s oh\u013eadom na svoje individu\u00e1lne potreby<\/strong>, \u017eivotn\u00fd \u0161t\u00fdl a metabolizmus rozh\u00fdba\u0165 spr\u00e1vnou stravou s dostatkom bielkov\u00edn a \u0161portovou aktivitou.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"4-nemozem-schudnut-kvoli-genetike-tu-neovplyvnim\">4. Nem\u00f4\u017eem schudn\u00fa\u0165 kv\u00f4li genetike, t\u00fa neovplyvn\u00edm<\/h3>\n\n\n\n<p><strong>Jasn\u00e9, niekto m\u00f4\u017ee ma\u0165 o nie\u010do lep\u0161iu genetick\u00fa v\u00fdbavu v\u010faka<\/strong> tomu, \u017ee kedysi v minulosti boli jeho rodi\u010dia na spr\u00e1vnom mieste a stretli sa. \u010eal\u0161\u00ed m\u00f4\u017ee ma\u0165 o nie\u010do \u201e\u0161etrnej\u0161ie\u201c g\u00e9ny, ktor\u00e9 ale zase nemaj\u00fa v\u00fdraznej\u0161\u00ed vplyv na r\u00fdchlos\u0165 metabolizmu. Ako sme si u\u017e povedali, seri\u00f3zne genetick\u00e9 poruchy, ktor\u00e9 s\u00fa priamo spojen\u00e9 s obezitou, hraj\u00fa rolu u menej ne\u017e 1 % popul\u00e1cie. <span style=\"color: #ff6600\" class=\"tadv-color\">[15] [26]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u00e4\u0165 je potrebn\u00e9 zdvihn\u00fa\u0165 hlavu, jes\u0165 lep\u0161ie a vzh\u013eadom na svoje potreby sa \u010do najviac po\u010das d\u0148a prirodzene h\u00fdba\u0165 a \u0161portova\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"5-stihli-ludia-maju-rychlejsi-metabolizmus-preto-su-stihli\">5. \u0160t\u00edhli \u013eudia maj\u00fa r\u00fdchlej\u0161\u00ed metabolizmus, preto s\u00fa \u0161t\u00edhli<\/h3>\n\n\n\n<p>Ke\u010f sa nad t\u00fdm zamysl\u00edme, tak zist\u00edme, \u017ee je to vlastne pravda. \u017dia\u013e, nie v takom smere, aby sme na to mohli hodi\u0165 vinu za kilogramy navy\u0161e. <strong>R\u00fdchlej\u0161\u00ed metabolizmus \u0161t\u00edhlych \u013eud\u00ed znamen\u00e1, \u017ee \u017eij\u00fa akt\u00edvnej\u0161\u00edm \u017eivotn\u00fdm \u0161t\u00fdlom a prij\u00edmaj\u00fa optim\u00e1lne mno\u017estvo energie.<\/strong> Rozdiel v spotrebovanej energii po\u010das d\u0148a medzi \u010dlovekom, ktor\u00fd m\u00e1 sedav\u00fa pr\u00e1ci a v podstate ni\u010d in\u00e9 nerob\u00ed, a \u010dlovekom, ktor\u00fd m\u00e1 n\u00e1ro\u010dn\u00fa manu\u00e1lnu pr\u00e1cu a do toho e\u0161te akt\u00edvne \u0161portuje, je obrovsk\u00fd. To m\u00f4\u017ee by\u0165 pokojne aj p\u00e1r tis\u00edc kal\u00f3ri\u00ed. Je to hlavne v\u010faka v\u00e4\u010d\u0161iemu energetick\u00e9mu v\u00fddaju prostredn\u00edctvom EAT a NEAT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, ko\u013eko energie by ste mali prij\u00edma\u0165 a ako si tento pr\u00edjem vypo\u010d\u00edta\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-spocitat-prijem-energie-a-makrozivin-pre-chudnutie-alebo-naberanie-svalov\/\" target=\"_blank\"><strong>Ako spo\u010d\u00edta\u0165 pr\u00edjem energie a makro\u017eiv\u00edn pre chudnutie, alebo naberanie svalov?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/IMG-20191115-WA0013-1124x778.jpg\" alt=\"Spoma\u013euje sa metabolizmus vekom a maj\u00fa \u0161t\u00edhli \u013eudia r\u00fdchlej\u0161\u00ed metabolizmus?\" class=\"wp-image-199987\" width=\"843\" height=\"584\" title=\"Spoma\u013euje sa metabolizmus vekom a maj\u00fa \u0161t\u00edhli \u013eudia r\u00fdchlej\u0161\u00ed metabolizmus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20191115-WA0013-1124x778.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20191115-WA0013-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20191115-WA0013-1536x1064.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20191115-WA0013.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>       <\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"ako-zrychlit-metabolizmus\"><span class=\"ez-toc-section\" id=\"Ako_zrychlit_metabolizmus\"><\/span>Ako zr\u00fdchli\u0165 metabolizmus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Jedzte dostatok kal\u00f3ri\u00ed.<\/strong> Optim\u00e1lny energetick\u00fd pr\u00edjem m\u00e1 priamy vplyv na r\u00fdchlos\u0165 metabolizmu. V momente, ke\u010f drasticky zn\u00ed\u017eite pr\u00edjem energie, va\u0161e telo sa c\u00edti v ohrozen\u00ed a za\u010dne zni\u017eova\u0165 n\u00e1ro\u010dnos\u0165 energetick\u00fdch procesov v organizme a \u0161etri\u0165 energiou. <strong>Chudnutie by malo by\u0165 pomal\u00e9 a pozvo\u013en\u00e9<\/strong>, aby bolo dlhodobo udr\u017eate\u013en\u00e9. V pr\u00edpade chudnutia si nastavte <strong>kalorick\u00fd deficit vo v\u00fd\u0161ke 15\u201320 %<\/strong> a zhruba po istej dobe pokroku a dosiahnut\u00ed stagn\u00e1cie op\u00e4\u0165 mierne upravte a zn\u00ed\u017ete pr\u00edjem energie. K stagn\u00e1cii (plateau) m\u00f4\u017ee d\u00f4js\u0165 v priebehu nieko\u013ek\u00fdch mesiacov, preto nepodliehajte panike a zdeseniu po p\u00e1r t\u00fd\u017ed\u0148och. Bu\u010fte trpezliv\u00ed a monitorujte spr\u00e1vne pokrok pomocou telesnej hmotnosti a telesn\u00fdch obvodov.<\/li><li><strong>Dbajte na optim\u00e1lny pr\u00edjem bielkov\u00edn.<\/strong> <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\" target=\"_blank\" rel=\"noreferrer noopener\">Bielkoviny<\/a> s\u00fa najviac zasycuj\u00facou \u017eivinou, na ktorej metabolizmus sa spotrebuje najv\u00e4\u010d\u0161ie mno\u017estvo energie. <strong>\u010co sa stane, ke\u010f zjete 100 kcal z bielkov\u00edn?<\/strong> Priemerne 20\u201330 kal\u00f3ri\u00ed telo spotrebuje na metabolizmus bielkov\u00edn a re\u00e1lne vyu\u017eijete zhruba 70\u201380 kcal. Optim\u00e1lny pr\u00edjem bielkov\u00edn ide\u00e1lne v nadv\u00e4znosti na silov\u00fd tr\u00e9ning<strong> podporuje rast svalovej hmoty.<\/strong> Svaly spa\u013euj\u00fa v pokoji viac energie v porovnan\u00ed s tukom, ale najm\u00e4 v\u010faka nim zv\u00fd\u0161ite mno\u017estvo sp\u00e1lenej energie pri z\u00e1\u0165a\u017ei. Ide\u00e1lne rozmedzie pre silov\u00fdch \u0161portovcov vzh\u013eadom na rast svalov je 1,4\u20132,0 g bielkov\u00edn na kg telesnej hmotnosti. <span style=\"color: #ff6600\" class=\"tadv-color\">[27]<\/span><\/li><li><strong>Venujte sa silov\u00e9mu tr\u00e9ningu. <\/strong>V\u010faka silov\u00e9mu tr\u00e9ningu ste schopn\u00ed prin\u00fati\u0165 svaly k rastu a zosilneniu. Najlep\u0161ie na tom je, \u017ee zhruba <strong>24\u201348 hod\u00edn po tr\u00e9ningu je pokojov\u00fd metabolizmus zv\u00fd\u0161en\u00fd zhruba o 5\u201310 %,<\/strong> a spa\u013eujete tak energiu akoby \u201ezadarmo.\u201c Doba a ve\u013ekos\u0165 zr\u00fdchlenia metabolizmu z\u00e1vis\u00ed najm\u00e4 na intenzite a objeme tr\u00e9ningu. <span style=\"color: #ff6600\" class=\"tadv-color\">[28]<\/span><\/li><li><strong>Nezabudnite na vytrvalostn\u00fd tr\u00e9ning.<\/strong> Vytrvalostn\u00fd tr\u00e9ning s\u00edce nem\u00e1 tak\u00fd vplyv na potr\u00e9ningov\u00e9 zr\u00fdchlenie metabolizmu, ale <strong>po\u010das neho za rovnak\u00fd \u010das sp\u00e1lite v\u00e4\u010d\u0161ie mno\u017estvo kal\u00f3ri\u00ed v porovnan\u00ed so silov\u00fdm tr\u00e9ningom.<\/strong> Tak\u00fd <a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/11-dovodov-preco-zacat-behat-ako-sa-zmeni-vase-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">beh<\/a> je jednou z energeticky najn\u00e1ro\u010dnej\u0161\u00edch \u0161portov\u00fdch aktiv\u00edt. Priemern\u00fd 80-kilogramov\u00fd mu\u017e sp\u00e1li za hodinu behu r\u00fdchlos\u0165ou 8 km\/h zhruba 660 kcal a 65-kilogramov\u00e1 \u017eena v priemere 540 kcal. A to u\u017e stoj\u00ed za to \u00eds\u0165 sa trikr\u00e1t za t\u00fd\u017ede\u0148 prebehn\u00fa\u0165, nie?<\/li><li><strong>\u010co najviac sa po\u010das d\u0148a h\u00fdbte.<\/strong> Rozdiely v be\u017en\u00fdch denn\u00fdch aktivit\u00e1ch, ktor\u00e9 nie s\u00fa z\u00e1merne vykon\u00e1van\u00e9 ako \u0161port (NEAT), s\u00fa jedn\u00fdm z najv\u00e4\u010d\u0161\u00edch rozdielov\u00fdch hr\u00e1\u010dov v ot\u00e1zke chudnutia a zr\u00fdchlenia metabolizmu. Namiesto v\u00fd\u0165ahu cho\u010fte po schodoch, pri pr\u00e1ci si robte akt\u00edvne pauzy, cho\u010fte pe\u0161o v\u017edy, ke\u010f je to len trochu mo\u017en\u00e9. Ka\u017ed\u00fd pohyb sa po\u010d\u00edta.<\/li><li><strong>Vysk\u00fa\u0161ajte <\/strong><a class=\"ek-link ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.youtube.com\/watch?v=m3-CAi70O-A&amp;ab_channel=GymBeam.sk\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>HIIT.<\/strong><\/a> Ak \u010del\u00edte nedostatku \u010dasu, majte v z\u00e1lohe r\u00fdchle, vysoko intenz\u00edvne tr\u00e9ningy, pri ktor\u00fdch si za kr\u00e1tky \u010das d\u00e1te slu\u0161ne do tela a sp\u00e1lite pri tom tie\u017e zna\u010dn\u00e9 mno\u017estvo kal\u00f3ri\u00ed. <strong>Taktie\u017e pri HIITe m\u00f4\u017eete pozorova\u0165 zr\u00fdchlenie metabolizmu po tr\u00e9ningu<\/strong>, ktor\u00e9 ale nie je tak ve\u013ek\u00e9 ako pri silovom tr\u00e9ningu.<\/li><li><strong>Ka\u017ed\u00fd de\u0148 dostato\u010dne spite.<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Sp\u00e1nok<\/a> je alfou a omegou \u013eudsk\u00e9ho zdravia sn\u00e1\u010f vo v\u0161etk\u00fdch jeho oblastiach. Ke\u010f sme nevyspat\u00ed, m\u00e1me menej energie, do ni\u010doho sa n\u00e1m nechce a koncentr\u00e1cia na pr\u00e1cu alebo \u0161t\u00fadium tie\u017e pokrivk\u00e1va. <strong>A ako nedostatok sp\u00e1nku h\u00e1d\u017ee polen\u00e1 pod nohy chudnutiu<\/strong>? Zvy\u0161uje chu\u0165 k jedlu, zahr\u00e1va sa s horm\u00f3nmi hladu a s\u00fdtosti (lept\u00edn a grel\u00edn), zvy\u0161uje hladinu stresov\u00e9ho horm\u00f3nu kortizolu alebo zni\u017euje hladinu testoster\u00f3nu. Nemus\u00edm pokra\u010dova\u0165, \u017ee? <strong>Doprajte si ka\u017ed\u00fd de\u0148 zhruba 7\u20139 hod\u00edn kvalitn\u00e9ho sp\u00e1nku.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[29\u201330]<\/span><\/li><li><strong>Pite vodu, k\u00e1vu a \u010daj. <\/strong>Pre optim\u00e1lny chod v\u0161etk\u00fdch biochemick\u00fdch procesov je d\u00f4le\u017eit\u00fd adekv\u00e1tny pr\u00edjem tekut\u00edn, ide\u00e1lne nesladenej <a href=\"https:\/\/gymbeam.sk\/blog\/pitie-vody-zrychluje-metabolizmus-a-podporuje-chudnutie\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vody<\/a> alebo miner\u00e1lnej vody. Nesladen\u00e1 k\u00e1va a r\u00f4zne druhy \u010dajov obsahuj\u00fa <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/kofein\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kofe\u00edn<\/a>, ktor\u00fd m\u00e1 termog\u00e9nne \u00fa\u010dinky, a m\u00f4\u017ee tak pom\u00e1ha\u0165 so spa\u013eovan\u00edm tukov. Neprekra\u010dujte v\u0161ak maxim\u00e1lnu denn\u00fa d\u00e1vku kofe\u00ednu, ktor\u00e1 je pod\u013ea EFSA pre priemern\u00e9ho dospel\u00e9ho \u010dloveka 400 mg. <span style=\"color: #ff6600\" class=\"tadv-color\">[31]<\/span><\/li><li><strong>Jedzte korenen\u00e9 a \u0161tip\u013eav\u00e9 jedl\u00e1.<\/strong> \u0160tip\u013eav\u00e9 korenie v \u010dele s chilli papri\u010dkami obsahuje kapsaic\u00edn, \u010do je alkaloid zodpovedn\u00fd za miestami a\u017e pekelne \u0161tip\u013eav\u00fa chu\u0165 papri\u010diek a zr\u00fdchlenie metabolizmu. Pridanie \u0161tip\u013eav\u00e9ho korenia do jedla tak m\u00f4\u017ee kr\u00e1tkodobo zr\u00fdchli\u0165 metabolizmus. <span style=\"color: #ff6600\" class=\"tadv-color\">[32] <\/span><\/li><li><strong>Vyu\u017eite silu <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/86-anabolizerystimulanty\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>stimulantov<\/strong><\/a><strong> a <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/komplexne-spalovace\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spa\u013eova\u010dov tuku.<\/strong><\/a> Spa\u013eova\u010de tuku a predtr\u00e9ningov\u00e9 stimulanty <strong>m\u00f4\u017eu o p\u00e1r percent zr\u00fdchli\u0165 metabolizmus<\/strong> v\u010faka funk\u010dn\u00fdm l\u00e1tkam, ktor\u00e9 maj\u00fa \u010dasto aj pozit\u00edvny vplyv na koncentr\u00e1ciu, s\u00fastredenie a z\u00e1pal do tr\u00e9ningu. Prostredn\u00edctvom tohto efektu m\u00f4\u017eete celkov\u00fa silu t\u00fdchto suplementov e\u0161te umocni\u0165.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie tipy na zr\u00fdchlenie metabolizmu, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link ek-link\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zrychlit-metabolizmus-a-spalovat-viac\/\" target=\"_blank\"><strong>Ako zr\u00fdchli\u0165 metabolizmus a spa\u013eova\u0165 viac?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/image00034-_-OK-1124x749.jpg\" alt=\"Ako zr\u00fdchli\u0165 metabolizmus?\" class=\"wp-image-200000\" width=\"843\" height=\"562\" title=\"Ako zr\u00fdchli\u0165 metabolizmus?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00034-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00034-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00034-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00034-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>      <\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"co-si-z-toho-vziat\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>R\u00fdchlos\u0165 metabolizmu v podobe energetick\u00e9ho v\u00fddaja je ve\u013emi komplexn\u00e1 problematika. Najlep\u0161ie ale je, \u017ee<strong> v\u0161etko m\u00e1te vo svojich ruk\u00e1ch<\/strong> a hlavn\u00e9 zlo\u017eky v\u00fddaja energie v podobe be\u017en\u00fdch denn\u00fdch a \u0161portov\u00fdch aktiv\u00edt m\u00f4\u017eete jednoducho ovplyvni\u0165, a metabolizmus tak zr\u00fdchli\u0165. Za pomoci akt\u00edvneho \u017eivotn\u00e9ho \u0161t\u00fdlu s dobre zostaven\u00fdm silov\u00fdm tr\u00e9ningov\u00fdm pl\u00e1nom a jed\u00e1lni\u010dkom s oh\u013eadom na individu\u00e1lne potreby je mo\u017en\u00e9 metabolizmus zr\u00fdchli\u0165, a efekt\u00edvnej\u0161ie tak schudn\u00fa\u0165 alebo si v\u00e1hu po schudnut\u00ed udr\u017ea\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Niekto m\u00f4\u017ee ma\u0165 metabolizmus r\u00fdchlej\u0161\u00ed a druh\u00fd zase o nie\u010do pomal\u0161\u00ed, ale to je absol\u00fatne prirodzen\u00e9<\/strong>, a neost\u00e1va ni\u010d in\u00e9, ne\u017e sa lep\u0161ie nau\u010di\u0165 pracova\u0165 so svojim telom a pochopi\u0165, ako metabolizmus funguje konkr\u00e9tne v\u00e1m. <strong>Nie je to ni\u010d \u0165a\u017ek\u00e9.<\/strong> Sta\u010d\u00ed sa sna\u017ei\u0165 jes\u0165 kvalitnej\u0161ie, s oh\u013eadom na svoje potreby, \u017ei\u0165 akt\u00edvne, sledova\u0165 pokrok a na z\u00e1klade toho urobi\u0165 pr\u00edpadn\u00e9 zmeny. D\u00e1 sa na sebe pracova\u0165, aj ke\u010f m\u00e1te dojem, \u017ee ste boli \u201cprekliati\u201d metabolizmom so slima\u010d\u00edm tempom alebo zlou genetikou. Ni\u010d nie je tak\u00e9 hrozn\u00e9, ako sa m\u00f4\u017ee zda\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te so spomalen\u00fdm metabolizmom sk\u00fasenosti? Pode\u013ete sa s nami o va\u0161e rady a tipy na zr\u00fdchlenie metabolizmu v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, podporte ho zdie\u013ean\u00edm, aby sa o problematike metabolizmu dozvedeli aj va\u0161i priatelia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdroje:<\/strong><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span> Anthanont, P., Levine, J. A., McCrady-Spitzer, S. K., &amp; Jensen, M. D. \u2013 Lack of Seasonal Differences in Basal Metabolic Rate in Humans: A Cross-Sectional Study \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1055\/s-0042-107793\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1055\/s-0042-107793<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span> Weigle, D. S. \u2013 Appetite and the regulation of body composition. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1096\/fasebj.8.3.8143936\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1096\/fasebj.8.3.8143936<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span> Galgani, J., &amp; Ravussin, E. \u2013 Energy metabolism, fuel selection and body weight regulation. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1038\/ijo.2008.246\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1038\/ijo.2008.246<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span> McClune, D. W., Kostka, B., Delahay, R. J., Montgomery, W. I., Marks, N. J., &amp; Scantlebury, D. M. \u2013 Winter Is Coming: Seasonal Variation in Resting Metabolic Rate of the European Badger (Meles meles). \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1371\/journal.pone.0135920\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1371\/journal.pone.0135920<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span> Westerterp, K. R. \u2013 Diet induced thermogenesis. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1186\/1743-7075-1-5\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1186\/1743-7075-1-5<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[6]<\/span> Reed, G. W., &amp; Hill, J. O. \u2013 Measuring the thermic effect of food. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1093\/ajcn\/63.2.164\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1093\/ajcn\/63.2.164<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span> Levine James A., Vander Weg Mark W., Hill James O., &amp; Klesges Robert C. \u2013 Non-Exercise Activity Thermogenesis. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1161\/01.ATV.0000205848.83210.73\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1161\/01.ATV.0000205848.83210.73<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span> Villablanca, P. A., Alegria, J. R., Mookadam, F., Holmes, D. R., Wright, R. S., &amp; Levine, J. A. \u2013 Nonexercise activity thermogenesis in obesity management. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1016\/j.mayocp.2015.02.001\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1016\/j.mayocp.2015.02.001<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span> Manini, T. M. \u2013 Energy expenditure and aging. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1016\/j.arr.2009.08.002\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1016\/j.arr.2009.08.002<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span> Ainsworth, B. E., Haskell, W. L., Herrmann, S. D., Meckes, N., Bassett, D. R., Tudor-Locke, C., Greer, J. L., Vezina, J., Whitt-Glover, M. C., &amp; Leon, A. S. \u2013 2011 Compendium of Physical Activities: A second update of codes and MET values. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1249\/MSS.0b013e31821ece12\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1249\/MSS.0b013e31821ece12<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span> Fukagawa, N. K., Bandini, L. G., &amp; Young, J. B. \u2013 Effect of age on body composition and resting metabolic rate. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1152\/ajpendo.1990.259.2.E233\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1152\/ajpendo.1990.259.2.E233<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[12]<\/span> Speakman, J. R. \u2013 Body size, energy metabolism and lifespan. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1242\/jeb.01556\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1242\/jeb.01556<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span> Zurlo, F., Larson, K., Bogardus, C., &amp; Ravussin, E. \u2013 Skeletal muscle metabolism is a major determinant of resting energy expenditure. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1172\/JCI114857\">https:\/\/doi.org\/10.1172\/JCI11<\/a><a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1172\/JCI114857\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"4 (opens in a new tab)\">4<\/a><a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1172\/JCI114857\">857<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span> Wang, Z., Ying, Z., Bosy-Westphal, A., Zhang, J., Schautz, B., Later, W., Heymsfield, S. B., &amp; M\u00fcller, M. J. \u2013 Specific metabolic rates of major organs and tissues across adulthood: Evaluation by mechanistic model of resting energy expenditure1234. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.3945\/ajcn.2010.29885\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.3945\/ajcn.2010.29885<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[15]<\/span> Xia, Q., &amp; Grant, S. F. \u2013 The genetics of human obesity. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1111\/nyas.12020\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1111\/nyas.12020<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span> Weaver, J. U. \u2013 Classical endocrine diseases causing obesity. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1159\/000115367\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1159\/000115367<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[17]<\/span> Azaz, Y., Fleming, P. J., Levine, M., McCabe, R., Stewart, A., &amp; Johnson, P. \u2013 The relationship between environmental temperature, metabolic rate, sleep state, and evaporative water loss in infants from birth to three months. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1203\/00006450-199210000-00010\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1203\/00006450-199210000-00010<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[18]<\/span> Headrick, L. B., Rowe, C. C., Kendall, A. R., Zitt, M. A., Bolton, D. L., &amp; Langkamp-Henken, B. \u2013 Adults in all body mass index categories underestimate daily energy requirements. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1016\/j.jneb.2012.12.005\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1016\/j.jneb.2012.12.005<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span> Lichtman, S. W., Pisarska, K., Berman, E. R., Pestone, M., Dowling, H., Offenbacher, E., Weisel, H., Heshka, S., Matthews, D. E., &amp; Heymsfield, S. B. \u2013 Discrepancy between Self-Reported and Actual Caloric Intake and Exercise in Obese Subjects. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1056\/NEJM199212313272701\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1056\/NEJM199212313272701<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[20]<\/span> Macdiarmid, J., &amp; Blundell, J. \u2013 Assessing dietary intake: Who, what and why of under-reporting. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1079\/NRR19980017\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1079\/NRR19980017<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span> Rosenbaum, M., &amp; Leibel, R. L. \u2013 Adaptive thermogenesis in humans. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1038\/ijo.2010.184\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1038\/ijo.2010.184<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span> Hall, K. D. \u2013 Modeling metabolic adaptations and energy regulation in humans. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1146\/annurev-nutr-071811-150705\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1146\/annurev-nutr-071811-150705<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span> Leibel, R. L., Rosenbaum, M., &amp; Hirsch, J. \u2013 Changes in Energy Expenditure Resulting from Altered Body Weight. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1056\/NEJM199503093321001\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1056\/NEJM199503093321001<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/span> Fothergill, E., Guo, J., Howard, L., Kerns, J. C., Knuth, N. D., Brychta, R., Chen, K. Y., Skarulis, M. C., Walter, M., Walter, P. J., &amp; Hall, K. D. \u2013Persistent metabolic adaptation 6 years after The Biggest Loser competition. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1002\/oby.21538\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1002\/oby.21538<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span> Mauvais-Jarvis, F., Clegg, D. J., &amp; Hevener, A. L. \u2013 The Role of Estrogens in Control of Energy Balance and Glucose Homeostasis. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1210\/er.2012-1055\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1210\/er.2012-1055<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span> Ouni, M., &amp; Sch\u00fcrmann, A. \u2013 Epigenetic contribution to obesity. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1007\/s00335-020-09835-3\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1007\/s00335-020-09835-3<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[27]<\/span> Westerterp-Plantenga, M. S., Lemmens, S. G., &amp; Westerterp, K. R. \u2013 Dietary protein \u2013 its role in satiety, energetics, weight loss and health. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1017\/S0007114512002589\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1017\/S0007114512002589<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span> Dolezal, B. A., Potteiger, J. A., Jacobsen, D. J., &amp; Benedict, S. H. \u2013 Muscle damage and resting metabolic rate after acute resistance exercise with an eccentric overload. \u2013 <a class=\"ek-link\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10912882\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/pubmed.ncbi.nlm.nih.gov\/10912882\/<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span> Luboshitzky, R., Zabari, Z., Shen-Orr, Z., Herer, P., &amp; Lavie, P. \u2013 Disruption of the nocturnal testosterone rhythm by sleep fragmentation in normal men. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.1210\/jcem.86.3.7296\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.1210\/jcem.86.3.7296<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[30]<\/span> Taheri, S., Lin, L., Austin, D., Young, T., &amp; Mignot, E. \u2013 Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index. \u2013 <a href=\"https:\/\/doi.org\/10.1371\/journal.pmed.0010062\">https:\/\/doi.org\/10.1371\/journal.pmed.0010062<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[31]<\/span> EFSA Journal \u2013 Scientific Opinion on the safety of caffeine. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.2903\/j.efsa.2015.4102\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.2903\/j.efsa.2015.4102<\/a><\/p>\n\n\n\n<p><span class=\"tadv-color\" style=\"color: #ff6600\">[32]<\/span> Yoshioka, M., Lim, K., Kikuzato, S., Kiyonaga, A., Tanaka, H., Shindo, M., &amp; Suzuki, M. \u2013 Effects of red-pepper diet on the energy metabolism in men. \u2013 <a class=\"ek-link\" href=\"https:\/\/doi.org\/10.3177\/jnsv.41.647\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">https:\/\/doi.org\/10.3177\/jnsv.41.647<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spomalen\u00fd metabolizmus m\u00f4\u017ee tr\u00e1pi\u0165 \u013eud\u00ed, ktor\u00ed sa \u010dasto pok\u00fa\u0161aj\u00fa schudn\u00fa\u0165 prostredn\u00edctvom di\u00e9t, ale r\u00fdchlo v\u0161etko naber\u00fa sp\u00e4\u0165. Ako metabolizmus zr\u00fdchli\u0165?<\/p>\n","protected":false},"author":65,"featured_media":199897,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[2],"tags":[6046,6106,6073,6117],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-202045","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-energia","10":"tag-metabolizmus","11":"tag-vaha","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>M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ako zr\u00fdchli\u0165 metabolizmus? Spomalen\u00fd metabolizmus m\u00f4\u017ee tr\u00e1pi\u0165 \u013eud\u00ed, ktor\u00ed sa \u010dasto pok\u00fa\u0161aj\u00fa schudn\u00fa\u0165 prostredn\u00edctvom di\u00e9t, ale r\u00fdchlo v\u0161etko naber\u00fa sp\u00e4\u0165.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165 - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ako zr\u00fdchli\u0165 metabolizmus? Spomalen\u00fd metabolizmus m\u00f4\u017ee tr\u00e1pi\u0165 \u013eud\u00ed, ktor\u00ed sa \u010dasto pok\u00fa\u0161aj\u00fa schudn\u00fa\u0165 prostredn\u00edctvom di\u00e9t, ale r\u00fdchlo v\u0161etko naber\u00fa sp\u00e4\u0165.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-02T17:20:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-16T14:38:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Ond\u0159ej Klein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ond\u0159ej Klein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"18 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\"},\"author\":{\"name\":\"Ond\u0159ej Klein\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\"},\"headline\":\"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165\",\"datePublished\":\"2020-12-02T17:20:00+00:00\",\"dateModified\":\"2022-02-16T14:38:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\"},\"wordCount\":4628,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png\",\"keywords\":[\"chudnutie\",\"energia\",\"metabolizmus\",\"v\u00e1ha\"],\"articleSection\":[\"Ako schudn\u00fa\u0165\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\",\"name\":\"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165 - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png\",\"datePublished\":\"2020-12-02T17:20:00+00:00\",\"dateModified\":\"2022-02-16T14:38:01+00:00\",\"description\":\"Ako zr\u00fdchli\u0165 metabolizmus? Spomalen\u00fd metabolizmus m\u00f4\u017ee tr\u00e1pi\u0165 \u013eud\u00ed, ktor\u00ed sa \u010dasto pok\u00fa\u0161aj\u00fa schudn\u00fa\u0165 prostredn\u00edctvom di\u00e9t, ale r\u00fdchlo v\u0161etko naber\u00fa sp\u00e4\u0165.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png\",\"width\":1200,\"height\":628,\"caption\":\"M\u016f\u017eu m\u00edt zpomalen\u00fd nebo zni\u010den\u00fd metabolismus? 5 tip\u016f, jak zrychlit metabolismus\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5\",\"name\":\"Ond\u0159ej Klein\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg\",\"caption\":\"Ond\u0159ej Klein\"},\"description\":\"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.\",\"sameAs\":[\"https:\/\/ondrej-klein.cz\/\",\"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/\"],\"url\":\"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165 - GymBeam Blog","description":"Ako zr\u00fdchli\u0165 metabolizmus? Spomalen\u00fd metabolizmus m\u00f4\u017ee tr\u00e1pi\u0165 \u013eud\u00ed, ktor\u00ed sa \u010dasto pok\u00fa\u0161aj\u00fa schudn\u00fa\u0165 prostredn\u00edctvom di\u00e9t, ale r\u00fdchlo v\u0161etko naber\u00fa sp\u00e4\u0165.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/","og_type":"article","og_title":"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165 - GymBeam Blog","og_description":"Ako zr\u00fdchli\u0165 metabolizmus? Spomalen\u00fd metabolizmus m\u00f4\u017ee tr\u00e1pi\u0165 \u013eud\u00ed, ktor\u00ed sa \u010dasto pok\u00fa\u0161aj\u00fa schudn\u00fa\u0165 prostredn\u00edctvom di\u00e9t, ale r\u00fdchlo v\u0161etko naber\u00fa sp\u00e4\u0165.","og_url":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/","og_site_name":"GymBeam Blog","article_author":"https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/","article_published_time":"2020-12-02T17:20:00+00:00","article_modified_time":"2022-02-16T14:38:01+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png","type":"image\/png"}],"author":"Ond\u0159ej Klein","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ond\u0159ej Klein","Estimated reading time":"18 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#article","isPartOf":{"@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/"},"author":{"name":"Ond\u0159ej Klein","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5"},"headline":"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165","datePublished":"2020-12-02T17:20:00+00:00","dateModified":"2022-02-16T14:38:01+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/"},"wordCount":4628,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png","keywords":["chudnutie","energia","metabolizmus","v\u00e1ha"],"articleSection":["Ako schudn\u00fa\u0165"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/","url":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/","name":"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165 - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png","datePublished":"2020-12-02T17:20:00+00:00","dateModified":"2022-02-16T14:38:01+00:00","description":"Ako zr\u00fdchli\u0165 metabolizmus? Spomalen\u00fd metabolizmus m\u00f4\u017ee tr\u00e1pi\u0165 \u013eud\u00ed, ktor\u00ed sa \u010dasto pok\u00fa\u0161aj\u00fa schudn\u00fa\u0165 prostredn\u00edctvom di\u00e9t, ale r\u00fdchlo v\u0161etko naber\u00fa sp\u00e4\u0165.","breadcrumb":{"@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/FB_Metabolismus-1.png","width":1200,"height":628,"caption":"M\u016f\u017eu m\u00edt zpomalen\u00fd nebo zni\u010den\u00fd metabolismus? 5 tip\u016f, jak zrychlit metabolismus"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.sk\/blog\/mozem-mat-spomaleny-alebo-zniceny-metabolizmus-5-tipov-ako-ho-zrychlit\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"M\u00f4\u017eem ma\u0165 spomalen\u00fd alebo zni\u010den\u00fd metabolizmus? 5 tipov, ako ho zr\u00fdchli\u0165"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/64827c03c5e4e48712245c3739ad30b5","name":"Ond\u0159ej Klein","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Ondrej-Klein-96x96.jpg","caption":"Ond\u0159ej Klein"},"description":"Ond\u0159ej Klein is the Editor-in-Chief of GymBeam Magazine and a sports nutrition expert with over 10 years of experience. He graduated in Sports Regeneration and Nutrition from Masaryk University (one of the leading universities in Central Europe). He holds the globally recognised Precision Nutrition Level 1 certification and has years of editorial experience with leading regional fitness platforms. He closely specialises in sports supplementation, recovery, and the impact of nutrition on overall health. He is committed to a strict Evidence-Based Medicine (EBM) approach, basing his articles exclusively on scientific studies from peer-reviewed databases such as PubMed, ScienceDirect, and Google Scholar. He regularly puts his theoretical knowledge to the test in practice through strength training, cycling, and football.","sameAs":["https:\/\/ondrej-klein.cz\/","https:\/\/www.facebook.com\/OndrejKleinSpecialistaNaVyzivu\/about\/"],"url":"https:\/\/gymbeam.com\/blog\/author\/ondrej-klein\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/202045","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/65"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=202045"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/202045\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/199897"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=202045"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=202045"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=202045"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=202045"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=202045"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}