{"id":206669,"date":"2020-12-31T15:29:59","date_gmt":"2020-12-31T14:29:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=206669"},"modified":"2023-05-19T13:18:50","modified_gmt":"2023-05-19T11:18:50","slug":"7-razloga-zasto-se-debljamo-i-8-savjeta-za-mrsavljenje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/7-razloga-zasto-se-debljamo-i-8-savjeta-za-mrsavljenje\/","title":{"rendered":"7 razloga za\u0161to se debljamo i 8 savjeta za mr\u0161avljenje"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/7-razloga-zasto-se-debljamo-i-8-savjeta-za-mrsavljenje\/#Karakteristike_prekomjerne_tezine_i_pretilosti\" title=\"Karakteristike prekomjerne te\u017eine i pretilosti\">Karakteristike prekomjerne te\u017eine i pretilosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/7-razloga-zasto-se-debljamo-i-8-savjeta-za-mrsavljenje\/#Sto_je_BMI\" title=\"\u0160to je BMI?\">\u0160to je BMI?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/7-razloga-zasto-se-debljamo-i-8-savjeta-za-mrsavljenje\/#Unos_i_potrosnja_energije\" title=\"Unos i potro\u0161nja energije\">Unos i potro\u0161nja energije<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/7-razloga-zasto-se-debljamo-i-8-savjeta-za-mrsavljenje\/#7_najcescih_razloga_zasto_se_debljamo\" title=\"7 naj\u010de\u0161\u0107ih razloga za\u0161to se debljamo\">7 naj\u010de\u0161\u0107ih razloga za\u0161to se debljamo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/7-razloga-zasto-se-debljamo-i-8-savjeta-za-mrsavljenje\/#8_savjeta_za_mrsavljenje\" title=\"8 savjeta za mr\u0161avljenje\">8 savjeta za mr\u0161avljenje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/7-razloga-zasto-se-debljamo-i-8-savjeta-za-mrsavljenje\/#Sto_biste_trebali_upamtiti\" title=\"\u0160to biste trebali upamtiti?\">\u0160to biste trebali upamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prekomjerna te\u017eina i pretilost jedan su od<strong> najve\u0107ih svjetskih problema<\/strong>. Statistike Svjetske zdravstvene organizacije su alarmantne. U 2016. godini <strong>1,9 milijardi odraslih osoba<\/strong> imalo je prekomjernu tjelesnu te\u017einu, od \u010dega je 650 milijuna pretilih. Za manje od 50 godina pojava pretilosti gotovo se <strong>utrostru\u010dila<\/strong> u cijelom svijetu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druge sli\u010dne nelaskaju\u0107e statistike prekomjerne tjelesne te\u017eine i pretilosti mogu se na\u0107i i me\u0111u <strong>djecom<\/strong> i <strong>tinejd\u017eerima<\/strong>. Prije \u010detiri godine,<strong> 340 milijun<\/strong>a njih bilo je registrirano s prekomjernom tjelesnom te\u017einom ili pretilo\u0161\u0107u \u0161irom svijeta, \u0161to predstavlja oko <strong>18 %<\/strong> svjetske populacije u ovoj dobnoj skupini. Ka\u017ee se da je <strong>debljanje puno lak\u0161e od mr\u0161avljenja<\/strong>. U dana\u0161njem \u010dlanku pokazat \u0107emo vam <strong>glavne razloge zbog kojih se debljamo<\/strong>, a govorit \u0107emo i o nekim bitnim <strong>savjetima i naputcima kako izgubiti suvi\u0161ne kilograme.<\/strong> <span style=\"color: #ff6600;\">[1-2]<\/span><\/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.sk\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg\" alt=\"Za\u0161to se debljamo?\" class=\"wp-image-203717\" width=\"843\" height=\"563\" title=\"\u017dena koja stoji na vagi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/iStock-1169486621-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Karakteristike_prekomjerne_tezine_i_pretilosti\"><\/span><strong>Karakteristike prekomjerne te\u017eine i pretilosti<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Prekomjerna te\u017eina<\/strong> se jednostavno mo\u017ee okarakterizirati kao<strong> faza prije pretilosti<\/strong>. Drugim rije\u010dima, to je te\u017eina za koju se ra\u010duna da je ve\u0107a od &#8220;standarda&#8221; s obzirom na visinu. <strong>Pretilost<\/strong> je vi\u0161i stupanj prekomjerne tjelesne te\u017eine i definira se kao <strong>nenormalno<\/strong> ili <strong>prekomjerno nakupljanje masti<\/strong> koje mo\u017ee pogor\u0161ati na\u0161e zdravlje. Pretilost je slo\u017eeniji zdravstveni problem i istodobno kroni\u010dna bolest koja je faktor rizika za <strong>dijabetes, visoki krvni tlak,<\/strong> ali i <strong>kardiovaskularne bolesti<\/strong> poput <strong>bolesti srca<\/strong> ili <strong>\u017eu\u010dnog kamenca. <\/strong><span style=\"color: #ff6600;\">[3-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prekomjerna te\u017eina i pretilost mogu pove\u0107ati rizik od nekih zdravstvenih problema i mogu biti povezani s odre\u0111enim <strong>socijalnim<\/strong> i <strong>mentalnim problemima<\/strong>. Pretile osobe mogu patiti od <strong>depresije, smanjenog samopo\u0161tovanja,<\/strong> ali imaju i povremenih <strong>zdravstvenih problema<\/strong>. Najozbiljniji zdravstveni rizici povezani s prekomjernom te\u017einom, ali posebno s pretilo\u0161\u0107u, uklju\u010duju osobito:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>dijabetes tipa 2<\/li><li>visoki krvni tlak<\/li><li>ishemijska bolest srca (uzrokovana smanjenjem ili potpunim prestankom opskrbe sr\u010danog mi\u0161i\u0107a kisikom i hranjivim tvarima)<\/li><li>visok LDL kolesterol, nizak HDL kolesterol ili visoki trigliceridi<\/li><li>mo\u017edani udar<\/li><li>bolest \u017eu\u010dnog mjehura<\/li><li>artroza<\/li><li>apneja u snu (poreme\u0107aj spavanja kada vam disanje redovito prestaje) <span style=\"color: #ff6600;\">[5]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svjetska zdravstvena organizacija preporu\u010duje upotrebu <strong>indeksa tjelesne mase (BMI)<\/strong> za klasifikaciju prekomjerne te\u017eine i pretilosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_BMI\"><\/span><strong>\u0160to je BMI?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Indeks tjelesne mase metoda je utvr\u0111ivanja zdravstvenog rizika od pretilosti, uzimaju\u0107i u obzir<strong> tjelesnu te\u017einu<\/strong> i <strong>visinu<\/strong> osobe. To je neizravni oblik mjerenja masti i jedan od na\u010dina na koji mo\u017eete provjeriti i izra\u010dunati je li va\u0161a te\u017eina u redu. Rezultat mjerenja je broj koji \u0107e vas svrstati u jednu od <strong>kategorija BMI<\/strong> prema stanju va\u0161e te\u017eine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimljivo je da <strong>prosje\u010dne BMI vrijednosti variraju za razli\u010dite rase i zemlje.<\/strong> Azijati imaju razli\u010dite prosje\u010dne vrijednosti BMI od Europljana, i dok je, naprimjer, u ve\u0107ini afri\u010dkih zemalja prosjek od 20 do 22,9, u ve\u0107ini europskih zemalja iznosi izme\u0111u 25 i 26,9, \u0161to je ve\u0107 op\u0107i stupanj prekomjerne tjelesne te\u017eine. <strong>BMI se odnosi na prosje\u010dnu odraslu osobu<\/strong> i ne odnosi se na djecu, tinejd\u017eere mla\u0111e od 18 godina, trudnice i sporta\u0161e. Sve \u0161to je va\u017eno znati o BMI, zajedno s uputama kako izra\u010dunati vlastite vrijednosti, mo\u017eete prona\u0107i u \u010dlanku <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bmi-kalkulator-i-je-li-uopce-pouzdan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to je BMI kalkulator i je li uop\u0107e pouzdan?<\/a> [6-7]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Unos_i_potrosnja_energije\"><\/span><strong>Unos i potro\u0161nja energije<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Energetski unos<\/strong><\/p>\n\n\n\n<p>Redoviti unos energije iz hrane <strong>neophodan<\/strong> je za \u017eivot. Potreban nam je za razne procese koji uglavnom uklju\u010duju<strong> odr\u017eavanje osnovnih tjelesnih funkcija potrebnih za \u017eivot, rast mi\u0161i\u0107a<\/strong> ili <strong>funkcioniranje pojedinih organa<\/strong>. Me\u0111utim, dnevna potro\u0161nja energije uvelike se razlikuje od osobe do osobe. To je uzrokovano \u010dimbenicima kao \u0161to su <strong>dob, spol, visina, tjelesna te\u017eina<\/strong>, ali i, naprimjer, <strong>na\u010din \u017eivota<\/strong> ili <strong>intenzitet rada.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1124x749.jpg\" alt=\"Energetski unos naspram potro\u0161nje energije\" class=\"wp-image-305555\" width=\"843\" height=\"562\" title=\"Energetski unos naspram potro\u0161nje energije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/DSC02403-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Energiju dobivamo iz hrane i pi\u0107a koja konzumiramo <strong>oksidacijom makronutrijenata &#8211; ugljikohidrata, masti, bjelan\u010devina<\/strong>, ali i <strong>alkohola<\/strong>. Me\u0111utim, koli\u010dina energije koju pru\u017ea svaki od ovih makronutrijenata varira:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Masti &#8211; 9 kcal (37 kJ) \/ g<\/li><li>Bjelan\u010devine &#8211; 4 kcal (17 kJ) \/ g<\/li><li>Ugljikohidrati &#8211; 4 kcal (17 kJ) \/ g<\/li><li>Alkohol &#8211; 7 kcal (29 kJ) \/ g<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To zna\u010di da alkohol ima gotovo dvostruku energetsku vrijednost i da <strong>ne sadr\u017ei nikakve hranjive sastojke<\/strong> u usporedbi s bjelan\u010devinama. Studije su potvrdile da konzumacija alkohola mo\u017ee zna\u010dajno pridonijeti debljanju i kod odraslih i kod mladih ljudi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Idealan dnevni unos kalorija varira uglavnom ovisno o dobi, spolu, koli\u010dini aktivne tjelesne mase, ali i razini tjelesne aktivnosti, na\u010dinu \u017eivota i te\u017eini fizi\u010dkog rada. Prema Europskoj agenciji za sigurnost hrane (EFSA), <strong>preporu\u010deni dnevni unos je 2000 kalorija za prosje\u010dnu \u017eenu i 2500 za prosje\u010dnog mu\u0161karca.<\/strong> Me\u0111utim, vrijednost se mo\u017ee razlikovati ovisno o \u010dimbenicima koje smo gore spomenuli. <span style=\"color: #ff6600;\"><strong>[8-10]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3738,8350,1562,44248,1731,44254,28792,5431,31295,8789\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Potro\u0161nja energije<\/strong><\/p>\n\n\n\n<p><strong>1 stopa bazalnog metabolizma (BMR)<\/strong><\/p>\n\n\n\n<p>Da bi na\u0161e tijelo odr\u017ealo svoje osnovne vitalne funkcije, moramo sagorjeti odre\u0111eni broj kalorija \u010dija se vrijednost izra\u017eava bazalnom brzinom metabolizma. U usporedbi s ukupnom dnevnom potro\u0161njom energije, ona predstavlja oko 60 do 75 %. Tijelo koristi tu energiju samo za odr\u017eavanje vitalno va\u017enih organa i za osnovne aktivnosti poput disanja, cirkulacije krvi, obrade hranjivih tvari i proizvodnje stanica. Dob, te\u017eina i spol presudni su \u010dimbenici pri izra\u010dunavanju bazalne brzine metabolizma. Ako \u017eelite izra\u010dunati svoj bazalni metabolizam i nau\u010diti vi\u0161e o njemu, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to je bazalni metabolizam i kako&nbsp; izra\u010dunati BMR?<\/a>&nbsp;[11]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2 Razina tjelesne aktivnosti (PAL)<\/strong><\/p>\n\n\n\n<p>Kada bismo cijeli dan samo ljen\u010darili i le\u017eali na kau\u010du te ne bismo radili ama ba\u0161 ni\u0161ta, potreban unos energije bio bi nam negdje otprilike kao onaj za <strong>metabolizam u mirovanju.<\/strong> Me\u0111utim, prosje\u010dna osoba treba dobiti malo vi\u0161e energije za sve svakodnevne aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njezina se koli\u010dina razlikuje ovisno o <strong>na\u010dinu \u017eivota<\/strong> i <strong>intenzitetu na\u0161ih svakodnevnih aktivnosti<\/strong>, \u0161to se izra\u017eava <strong>koeficijentom PAL<\/strong> (razina tjelesne aktivnosti). Varijacija ovog koeficijenta mo\u017ee biti prili\u010dno zna\u010dajna, od sjedila\u010dkog na\u010dina \u017eivota s najmanje pokreta do vrlo aktivnog i zahtjevnog posla. \u017delite li znati <strong>detaljnu podjelu PAL koeficijenta i kako izra\u010dunati va\u0161 ukupni dnevni unos energije?<\/strong> Sve mo\u017eete prona\u0107i u \u010dlanku <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati energiju i unos makronutrijenata za mr\u0161avljenje ili dobivanje mi\u0161i\u0107a?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bismo odr\u017eali optimalnu te\u017einu i ne udebljali se, postoji op\u0107e pravilo da bismo trebali <strong>uzimati<\/strong> pribli\u017eno <strong>onoliko kalorija koliko potro\u0161imo<\/strong> tijekom dana. Pa za\u0161to se onda debljamo?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_najcescih_razloga_zasto_se_debljamo\"><\/span><strong>7 naj\u010de\u0161\u0107ih razloga za\u0161to se debljamo<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Genetika<\/strong><\/p>\n\n\n\n<p>Sigurno ste ve\u0107 \u010duli re\u010denice poput &#8220;Mogu sve pojesti, a ne\u0107u dobiti ni grama&#8221;, ili suprotan slu\u010daj &#8211; &#8220;Udebljam se samo disanjem&#8221;. Genetika mo\u017ee igrati <strong>odre\u0111enu ulogu<\/strong> u prekomjernoj te\u017eini ili pretilosti, ali ne toliko zna\u010dajnu kako se \u010desto tvrdi u na\u0161em dru\u0161tvu. Genetski nedostaci koji su izravno povezani s pretilo\u0161\u0107u igraju ulogu u <strong>manje od 1 % populacije<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg\" alt=\"zdrava prehrana pomo\u0107i \u0107e vam da izgubite kilograme\" class=\"wp-image-203914\" width=\"577\" height=\"766\" title=\"zdrava prehrana pomo\u0107i \u0107e vam da izgubite kilograme\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-846x1124.jpg 846w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-301x400.jpg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1155x1536.jpg 1155w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-1541x2048.jpg 1541w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG_9803-min-scaled.jpg 1926w\" sizes=\"auto, (max-width: 577px) 100vw, 577px\" \/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Prema presti\u017enom sveu\u010dili\u0161tu Harvard, vjerojatnost da \u0107e dva pretila roditelja odgojiti pretilo dijete iznosi <strong>do 80 %.<\/strong> Me\u0111utim, to ne zna\u010di nu\u017eno da je genetika kriva. Ne treba zaboraviti da dijete roditelji vode prema odre\u0111enim <strong>\u017eivotnim navikama<\/strong> i <strong>samom na\u010dinu \u017eivota<\/strong>. Mo\u017eemo pretpostaviti da se njihova procjena temeljila i na rezultatima njihovog istra\u017eivanja koje su proveli na nekoliko <strong>jednojaj\u010danih blizanaca<\/strong>. Tri mjeseca su ih hranili istim porcijama hrane, a razlika u debljanju bila je prili\u010dno zna\u010dajna, od \u010detiri do trinaest kilograma. Me\u0111utim, njihovi su rezultati mo\u017eda bili iskrivljeni <strong>povije\u0161\u0107u prehrane<\/strong> blizanaca, dakle &#8211; prema tome kako su ih hranili prije istra\u017eivanja, njihov cjelokupni <strong>odgoj<\/strong>, kao i <strong>crijevni mikrobiom.<\/strong> To jednostavno zna\u010di da \u010dak i kada dvoje ljudi jedu istu hranu, ne moraju apsorbirati (uzeti) istu energiju. <span style=\"color: #ff6600;\"><strong>[12]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Znakovi<\/strong> da osoba ima <strong>genetsku predispoziciju za pretilost:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>osoba je ve\u0107inu svog \u017eivota imala prekomjernu tjelesnu te\u017einu<\/li><li>jedan ili oba roditelja, zajedno s nekom rodbinom, imaju zna\u010dajno prekomjernu tjelesnu te\u017einu<\/li><li>on\/ona ne mo\u017ee smr\u0161avjeti ni s pove\u0107anom tjelesnom aktivno\u0161\u0107u i smanjenim unosom kalorija<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, to ne zna\u010di da bismo trebali prihvatiti pretilost ako imamo genetsku predispoziciju. <strong>Kvaliteta hrane<\/strong> u osnovi mo\u017ee utjecati na to koji su geni izra\u017eeni u ljudskom tijelu, a koji nisu. Istodobno bismo trebali pravilno postaviti unos energije s obzirom na trenutne potrebe i koli\u010dinu vje\u017ebanja te dovoljno spavati. <span style=\"color: #ff6600;\"><strong>[12-13]<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>2. Industrijski prera\u0111ena hrana<\/strong><\/p>\n\n\n\n<p>Mo\u017eda ste ve\u0107 vidjeli nekoliko videa u kojima <strong>hamburger<\/strong> i nakon tjedan dana &#8220;odmaranja&#8221; u va\u0161em hladnjaku izgleda svje\u017ee. Potro\u0161nja industrijski prera\u0111ene hrane u dru\u0161tvu raste, iako ona <strong>ne sadr\u017ei<\/strong> ili sadr\u017ei <strong>samo malu koli\u010dinu hranjivih sastojaka, vitamina, minerala<\/strong> i <strong>enzima<\/strong>. Rije\u010d je o industrijski visokoprera\u0111enoj hrani koja obi\u010dno sadr\u017ei \u0161e\u0107er, masno\u0107u, sol ili njihovu kombinaciju. Procjenjuje se da <strong>do 20 % ljudi<\/strong> mo\u017ee biti <strong>ovisno<\/strong> o takvoj hrani. A ovaj je broj mo\u017eda i ve\u0107i kod pretilih ljudi. Takva hrana uklju\u010duje, naprimjer, <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">pile\u0107e <\/a>nuggetse, \u010dips<\/strong> i <strong>burgere<\/strong> koje smo ve\u0107 spomenuli. <span style=\"color: #ff6600;\"><strong>[14] [27]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Ovisnost o hrani i \u0161e\u0107eru<\/strong><\/p>\n\n\n\n<p>Uglavnom <strong>zasla\u0111ena hrana bogata mastima i soli<\/strong> mo\u017ee potaknuti \u017eiv\u010dane centre u na\u0161em mozgu. Za razliku od minimalno obra\u0111ene i zdrave hrane, kao \u0161to su <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/zitarice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u017eitarice<\/a><\/strong><\/span> ili <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/riza\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ri\u017ea<\/a><\/strong><\/span>, konzumacija rafiniranih \u0161e\u0107era osloba\u0111a <strong>dopamin<\/strong> u striatumu, dijelu mozga koji se smatra sredi\u0161tem nagrada. Stoga se ove vrste hrane \u010desto uspore\u0111uju s uobi\u010dajenim drogama poput <strong>alkohola, nikotina<\/strong> ili <strong>kokaina<\/strong>. Me\u0111utim, ovisnost o \u0161e\u0107eru, mentalno i fiziolo\u0161ki, nije tako jaka kao ovisnost o drogama. Treba dodati da jo\u0161 uvijek nedostaju studije provedene na ljudima da bi se definitivno potvrdila premisa ovisnosti o \u0161e\u0107eru kod ljudi.<span style=\"color: #ff6600;\"><strong> [15]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>4. Nedostatak tjelesne aktivnosti<\/strong><\/p>\n\n\n\n<p><strong>Sveu\u010dili\u0161te Stanford<\/strong> provelo je dugotrajna istra\u017eivanja \u010diji su rezultati pokazali da<strong> redovita tjelesna aktivnost<\/strong> mo\u017ee pomo\u0107i u gubitku kilograma vi\u0161e od prehrane. Te se pretpostavke temelje na \u010dinjenici da se postotak \u017eena koje se nisu bavile tjelesnom aktivno\u0161\u0107u <strong>pove\u0107ao i do 33 %<\/strong> u vi\u0161e od 10 godina, dok je bio sli\u010dan u slu\u010daju mu\u0161karaca. Me\u0111utim, smanjena tjelesna aktivnost ne smanjuje unos energije.<span style=\"color: #ff6600;\"><strong> [16]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Uzimanje lijekova<\/strong><\/p>\n\n\n\n<p>Nekoliko farmaceutskih lijekova mo\u017ee uzrokovati<strong> debljanje kao nuspojavu<\/strong>. Ti lijekovi uklju\u010duju <strong>kontracepcijske pilule, kortikosteroide,<\/strong> lijekove za lije\u010denje <strong>bipolarnog poreme\u0107aja, shizofrenije<\/strong> ili <strong>depresij<\/strong>e, kao i <strong>neke lijekove za lije\u010denje dijabetesa.<\/strong> <span style=\"color: #ff6600;\"><strong>[17]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Starenje<\/strong><\/p>\n\n\n\n<p>Vjerojatno vam nije nova informacija da se<strong> ljudski metabolizam usporava s godinama<\/strong>. To se po\u010dinje lagano doga\u0111ati \u010dak i nakon 20. godine kada se metabolizam usporava na <strong>dva posto u jednom desetlje\u0107u<\/strong>. Usporavanje metabolizma uglavnom je uzrokovano hormonalnim promjenama u tijelu i gubitkom mi\u0161i\u0107ne mase. <strong>Nakon 30. godine \u017eivota<\/strong> <strong>u deset godina izgubimo<\/strong> u prosjeku <strong>tri do pet posto mi\u0161i\u0107ne mase<\/strong>. Me\u0111utim, protiv toga je mogu\u0107e boriti se <strong>aktivnim na\u010dinom \u017eivota i treningom snage.<\/strong> <span style=\"color: #ff6600;\"><strong>[18]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Stres<\/strong><\/p>\n\n\n\n<p>Kada smo pod stresom, hormon <strong>kortizol<\/strong> se osloba\u0111a u na\u0161e tijelo, \u0161to dovodi do pove\u0107anja krvnog tlaka, kao i razine \u0161e\u0107era u krvi. Uz to, dokazano je da dugotrajno pove\u0107ana razina kortizola pohranjuje <strong>visceralnu mast<\/strong> (mast koja se pohranjuje izme\u0111u organa u trbuhu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ovom slu\u010daju, stresori tako\u0111er igraju va\u017enu ulogu. To su pojave, situacije ili sje\u0107anja koja nam uzrokuju <strong>nervozu<\/strong> i <strong>strah<\/strong>, posebno u slu\u010daju dugotrajnog stresa ili \u010dak <strong>poja\u010danog rada srca, ubrzanog disanja<\/strong> i <strong>suho\u0107e usta<\/strong>. Nekoliko vrsta stresora mo\u017ee biti \u010dimbenik rizika za pretilost, a dugoro\u010dno kumulativna izlo\u017eenost tim stresorima mo\u017ee pove\u0107ati vjerojatnost pretilosti. <strong><span style=\"color: #ff6600;\">[19-20]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U nekim slu\u010dajevima naru\u0161eno zdravlje mo\u017ee biti odgovorno i za ne\u017eeljenu te\u017einu, posebno nelije\u010dena <strong>hipotireoza<\/strong> (smanjena funkcija \u0161titnja\u010de), <strong>dijabetes<\/strong> i njegovo lije\u010denje ili <strong>Cushingov sindrom<\/strong> (poreme\u0107aj uzrokovan visokom razinom kortizola u krvi). <strong><span style=\"color: #ff6600;\">[14]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako izgubiti suvi\u0161ne kilograme?<\/strong><\/p>\n\n\n\n<p>Ako <strong>nemate zdravstvenih ograni\u010denja<\/strong> koja bi vas mogla sprije\u010diti da smr\u0161avite i postignete bolji oblik tijela, isprobajte <strong>na\u010dine za sigurno mr\u0161avljenje.<\/strong> Prema stru\u010dnjacima, mr\u0161avljenje <strong>do 1 kg tjedno<\/strong> preporu\u010duje se kao naju\u010dinkovitije i dugoro\u010dno najodr\u017eivije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi ljudi odustanu nakon nekoliko dana, jer iznenadna promjena kod njih iznenada izaziva <strong>osje\u0107aj gladi i nelagode.<\/strong> Naravno, to \u0107e uvijek ovisiti uglavnom o vama, ali vrijedi isprobati jedan od sljede\u0107ih na\u010dina&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_savjeta_za_mrsavljenje\"><\/span><strong>8 savjeta za mr\u0161avljenje<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>1. Smanjite unos kalorija<\/strong><\/p>\n\n\n\n<p>Kada promijenite na\u010din prehrane, a dnevni <strong>unos energije se smanji<\/strong>, posebno tijekom prvih nekoliko dana i tjedana, trebali biste primijetiti odre\u0111eni gubitak kilograma. U idealnom slu\u010daju preporu\u010da se smanjiti kalorijski unos za oko <strong>15 &#8211; 20 %.<\/strong> Ali, imajte na umu da \u0107e <strong>se kasnije ovaj proces usporiti<\/strong> jer <strong>kada izgubite na te\u017eini, tijelo, mast i nemasno tkivo napustit \u0107e va\u0161e tijelo<\/strong>, \u0161to \u0107e usporiti va\u0161 metabolizam. Me\u0111utim, treningom snage mo\u017eete se boriti protiv gubitka nemasnog tkiva.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg\" alt=\"Najbolji savjeti kako smr\u0161avjeti\" class=\"wp-image-203761\" width=\"578\" height=\"688\" title=\"Ivomila Petkova s proteinskim pala\u010dinkama i ora\u0161astim plodovima\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-944x1124.jpg 944w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-336x400.jpg 336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1290x1536.jpg 1290w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Ivomila-Petkova-1-1720x2048.jpg 1720w\" sizes=\"auto, (max-width: 578px) 100vw, 578px\" \/><\/figure><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>2. Uklonite rafinirane ugljikohidrate iz prehrane<\/strong><\/p>\n\n\n\n<p>Ugljikohidrati su me\u0111usobno povezane <strong>monosaharidne jedinice<\/strong>. Njihov broj ovisi o vrsti ugljikohidrata; <strong>monosaharid, disaharid, polisaharid<\/strong> itd. <strong>Slo\u017eeni ugljikohidrati<\/strong> (cjelovite \u017eitarice, ri\u017ea, mahunarke) zna\u010dajno su bolji za tijelo u usporedbi s rafiniranim, poput bijelog bra\u0161na ili \u0161e\u0107era. <strong>Rafinirani ugljikohidrati<\/strong> tehnolo\u0161ki su obra\u0111eni, zbog \u010dega gube zna\u010dajan dio vlakana, vitamina i minerala. Stoga imaju znatno <strong>ni\u017eu hranjivu vrijednost,<\/strong> br\u017ee se probavljaju i ne osje\u0107amo se toliko siti nakon \u0161to ih konzumiramo u usporedbi sa slo\u017eenim ugljikohidratima. Rafinirani ugljikohidrati u obliku \u0161e\u0107era gube svoju hranjivu vrijednost zbog <strong>kemijskog procesa<\/strong> u kojem se iz njih izlu\u010duje <strong>melasa<\/strong> &#8211; izvor va\u017enih <strong>vitamina<\/strong> i <strong>minerala<\/strong> poput <strong>kalcija, \u017eeljeza, natrija<\/strong> ili <strong>kalija.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Jedite doru\u010dak (kada god \u017eelite)<\/strong><\/p>\n\n\n\n<p>Ako imate redovan raspored i budite se otprilike u isto vrijeme svako jutro, zdrav doru\u010dak mo\u017ee vam pomo\u0107i da se<strong> bolje koncentrirate<\/strong> i bavite poslom ili \u0161kolom. Va\u0161e je tijelo najosjetljivije na <strong>inzulin<\/strong> ujutro, pa tako hrana bogata <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/proteini\" class=\"ek-link\">proteinom<\/a><\/strong><\/span> i<span style=\"color: #ff6600;\"><strong> <a href=\"https:\/\/gymbeam.hr\/vlakna\" class=\"ek-link\">vlaknima<\/a> <\/strong><\/span>posebno se preporu\u010duje. Dovoljno \u0107e vas zasititi i mo\u017ee pomo\u0107i u <strong>sni\u017eavanju razine kolesterola<\/strong>. Tako\u0111er treba dodati da prvi dnevni obrok u roku od sat vremena od bu\u0111enja mo\u017eda ne\u0107e odgovarati svima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. Naspavajte se dovoljno<\/strong><\/p>\n\n\n\n<p>Nedostatak sna mo\u017ee utjecati na regulaciju dva va\u017ena <strong>hormona<\/strong> u tijelu, <strong>leptina<\/strong> i <strong>grelina<\/strong>. Smatra se da su ovi neurotransmiteri klju\u010dni za apetit. Iako <strong>grelin<\/strong> poti\u010de<strong> glad,<\/strong> <strong>leptin<\/strong> doprinosi <strong>osje\u0107aju sitosti<\/strong>, a nedostatak sna pove\u0107ava razinu grelina, dok smanjuje razinu leptina. Op\u0107enito se preporu\u010duje <strong>spavanje<\/strong> barem<strong> 7 &#8211; 9 sati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>5. Pijte vi\u0161e vode<\/strong><\/p>\n\n\n\n<p>Da, \u010dak i takva naizgled osnovna stvar mo\u017ee vam pomo\u0107i da u\u010dinkovitije mr\u0161avite. <strong>Pijenje vode mo\u017ee vam pomo\u0107i:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>prirodno suzbija va\u0161 apetit<\/li><li>osigurava optimalno funkcioniranje svih biokemijskih procesa u tijelu<\/li><li>smanjuje ukupan unos teku\u0107ih kalorija <\/li><li>pridonosi prirodnoj detoksikaciji tijela<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>6. Jedite vi\u0161e slo\u017eenih ugljikohidrata<\/strong><\/p>\n\n\n\n<p>Kada jedete hranu bogatu ugljikohidratima, va\u0161e tijelo osloba\u0111a<strong> inzulin<\/strong> kako bi<strong> glukoza<\/strong> iz krvi do\u0161la u stanice. Me\u0111utim, istodobno, pove\u0107ana razina inzulina <strong>spre\u010dava osloba\u0111anje masti<\/strong>, jer je njegov prioritet sagorijevanje glukoze. Prekomjerna glukoza, s kojom se tijelo ne mo\u017ee nositi, prvo se <strong>pohranjuje kao zaliha glikogena u mi\u0161i\u0107ima i jetri,<\/strong> a kasnije opet <strong>u obliku masti.<\/strong> Stoga, ako se usredoto\u010dite na konzumiranje <strong>dovoljno slo\u017eenih<\/strong> ugljikohidrata koji se sporije apsorbiraju u tijelo zbog vlakana sprije\u010dit \u0107ete nagli porast <strong>glikemije<\/strong> i <strong>inzulina<\/strong>. Obi\u010dno se preporu\u010duje uzimati <strong>40 &#8211; 65%<\/strong> slo\u017eenih ugljikohidrata od <strong>ukupnog unosa energije.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>7. Dajte prednost zdravim mastima<\/strong><\/p>\n\n\n\n<p>Ideja da lako mo\u017eete izgubiti kilograme dr\u017ee\u0107i masti na minimumu je pogre\u0161na. Prehrambene <strong>masti<\/strong> klju\u010dne su za<strong> ja\u010danje imuniteta<\/strong>. Uz to, omega 3 masne kiseline <strong>poma\u017eu u pobolj\u0161anju funkcije mozga<\/strong>, a dovoljan unos masti <strong>doprinosi stvaranju va\u017enih hormona.<\/strong> Posegnite za nezasi\u0107enim mastima koje sadr\u017ee avokado, riba ili <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ora\u0161asti plodovi i sjemenke<\/a><\/strong><\/span>. Alternativno, mo\u017eete isprobati zdrave masti u obliku <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/zdrave-masti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodataka prehrani<\/a><\/strong><\/span>. Ali imajte na umu ono \u0161to smo gore spomenuli; <strong>masti<\/strong> sadr\u017ee <strong>najvi\u0161e energije<\/strong> od svih hranjivih tvari.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>8. Kre\u0107ite se i vje\u017ebajte<\/strong><\/p>\n\n\n\n<p>\u0160to je s isprobavanjem <strong>aerobnih vje\u017ebi,<\/strong> jedne od najpopularnijih vrsta vje\u017ebi za mr\u0161avljenje? <strong>Kardio<\/strong> vje\u017ebe uklju\u010duju <strong>hodanje, tr\u010danje<\/strong>, ali i <strong>bicikliranje<\/strong> i <strong>plivanje.<\/strong> Ne morate zapo\u010deti tr\u010danje polumaratona ili biciklirati stotine kilometara. Kad se po\u010dnete <strong>kretati<\/strong> i vje\u017ebati, <strong>sagorit<\/strong> \u0107ete (vi\u0161ak) <strong>kalorija<\/strong>, a istovremeno vidljivo <strong>smanjiti rizik od unutarnje abdominalne<\/strong> (visceralne) <strong>masti<\/strong>, \u0161to pove\u0107ava rizik od <strong>dijabetesa tipa 2<\/strong> i <strong>bolesti srca<\/strong>. Mo\u017eete pro\u010ditati vi\u0161e o tome za\u0161to po\u010deti s, naprimjer, tr\u010danjem u na\u0161em \u010dlanku <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 razloga da po\u010dnete s tr\u010danjem. Kako \u0107e to promijeniti va\u0161e tijelo?<\/a>&nbsp;[21-26]<\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg\" alt=\"H\u00fdbte sa a cvi\u010dte\" class=\"wp-image-305593\" width=\"843\" height=\"546\" title=\"H\u00fdbte sa a cvi\u010dte\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1124x728.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-400x259.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-1536x994.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/55259FEA-C316-4111-AF8B-E5361CD3A1F0-1-2048x1326.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_upamtiti\"><\/span><strong>\u0160to biste trebali upamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Prekomjerna te\u017eina<\/strong> i <strong>pretilost<\/strong> jedan su od najve\u0107ih problema na svijetu, a kao \u0161to smo vidjeli, <strong>debljanje mo\u017ee uzrokovati nekoliko \u010dimbenika.<\/strong> Na neke mo\u017eemo utjecati vi\u0161e, na druge manje. U svakom slu\u010daju, <strong>uvijek mo\u017eemo u\u010diniti ne\u0161to za sebe<\/strong> kako bismo si pomogli u mr\u0161avljenju i na kraju dana se osje\u0107ali bolje i zadovoljnije. I nije va\u017eno imamo li 75 kg i neaktivan posao ili je na\u0161a te\u017eina gotovo 100 kilograma, tako\u0111er zbog neprestane \u017eelje za \u0161e\u0107erom. Za po\u010detak sve \u0161to trebate je <strong>vi\u0161e se kretati<\/strong>, a drugo,<strong> slatki\u0161e<\/strong> biste trebali <strong>zamijeniti<\/strong> ne\u010dime <span style=\"color: #ff6600;\"><strong><a href=\"https:\/\/gymbeam.hr\/proteinski-stapici\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravijim i hranjivijim<\/a><\/strong><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li ikad poku\u0161ali smr\u0161avjeti? <strong>\u0160to vam je najvi\u0161e pomoglo?<\/strong> Podijelite svoja iskustva s nama, a ako ste tijekom \u010ditanja ovih redaka otkrili ne\u0161to novo, <strong>podijelite \u010dlanak sa svojim prijateljima.<\/strong> Mo\u017eda netko od njih \u017eeli smr\u0161avjeti, ali ne zna kako.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>U 2016. godini 1,9 milijardi odraslih patilo je od prekomjerne tjelesne te\u017eine, od \u010dega je 650 milijuna bilo pretilo. Za\u0161to se debljamo? I kako mo\u017eemo izgubiti suvi\u0161ne kilograme?<\/p>\n","protected":false},"author":106,"featured_media":204185,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,7598],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-206669","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-dijeta-hr","9":"tag-mrsavljenje-hr","10":"tag-tezina-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 razloga za\u0161to se debljamo i 8 savjeta za mr\u0161avljenje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Prekomjerna te\u017eina i pretilost globalni su problemi. 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