{"id":231401,"date":"2020-04-27T08:33:00","date_gmt":"2020-04-27T06:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=231401"},"modified":"2023-08-04T10:15:23","modified_gmt":"2023-08-04T08:15:23","slug":"6-znanstveno-dokazanih-savjeta-za-ucinkovito-mrsavljenje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/6-znanstveno-dokazanih-savjeta-za-ucinkovito-mrsavljenje\/","title":{"rendered":"6 znanstveno dokazanih savjeta za u\u010dinkovito mr\u0161avljenje"},"content":{"rendered":"\n<p>Upravljanje svim obavezama uz odr\u017eavanje zdravog na\u010dina \u017eivota naizgled je jednostavno samo u filmovima. <strong>Smanjenje tjelesne te\u017eine dug je i zahtjevan proces<\/strong> u kojem mo\u017eete napraviti puno gre\u0161aka i brzo izgubiti motivaciju.&nbsp;<strong>Prvi<\/strong> je<strong> uspjeh<\/strong> prepoznati va\u017ene \u010dimbenike koji utje\u010du na mr\u0161avljenje i pretvoriti ih u svoju <strong>osobnu rutinu<\/strong>. Upoznajte <strong>strategiju mr\u0161avljenja<\/strong> koju su podr\u017eali i <strong>znanstvenici<\/strong> rezultatima svojih studija.<\/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 is-style-default\" id=\"6-znanstveno-dokazanih-savjeta-za-ucinkovito-mrsavljenje\">6 znanstveno dokazanih savjeta za u\u010dinkovito mr\u0161avljenje<\/h2>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg\" alt=\"6 znanstveno dokazanih savjeta za u\u010dinkovito mr\u0161avljenje\" class=\"wp-image-220924\" title=\"6 znanstveno dokazanih savjeta za u\u010dinkovito mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-1639x2048.jpg 1639w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_5203-_-OK-scaled.jpg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"1-motivacija-za-mrsavljenje\">1. Motivacija za mr\u0161avljenje<\/h3>\n\n\n\n<p>Prava motivacija je <strong>pokreta\u010d uspjeha<\/strong>, a <strong>bez motivacije ciljevi <\/strong>se prije ili kasnije <strong>raspadnu <\/strong>ve\u0107 i kod najmanjih komplikacija. Ne mora biti rije\u010d o jednom izvoru motivacije, \u017eelju za vje\u017ebanjem mo\u017eete dobiti <strong>i bez motivacijskog trenera<\/strong>, ili pak i vi sami mo\u017eete biti svoj motivator. <strong>Motivacijski citati<\/strong> i re\u010denice mnogim ljudima zvu\u010de <strong>jeftino i povr\u0161no.<\/strong> Fotografije ljudi koji treniraju s nabrijanom re\u010denicom ili \u201csuper duhovne\u201d fotografije s prosvijetljenim citatom o razumijevanju \u017eivota nisu jedini na\u010din. Za motivaciju ne morate pratiti sve \u0161to je radio Rocky i pamtiti neku od njegovih re\u010denica. Stvorite svoju <strong>osobnu mantru<\/strong> koja \u0107e vas <strong>vratiti na ono \u0161to je bitno<\/strong> i podsjetiti vas za\u0161to jo\u0161 niste odustali. To uop\u0107e <strong>ne mora biti poeti\u010dna ili &#8220;opaka&#8221; re\u010denica<\/strong>, ali svakako treba sadr\u017eavati <strong>rije\u010di koje \u0107e vas uvjeriti<\/strong>. Mo\u017eete si ju napisati na papir i <strong>nalijepiti na monitor<\/strong> ra\u010dunala ili na <strong>ormari\u0107 iznad sudopera.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne mo\u017eete zamisliti primjer takve re\u010denice? Imamo <strong>nekoliko primjera<\/strong> za vas<strong>:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nitko drugi to ne\u0107e napraviti umjesto tebe.<\/li>\n\n\n\n<li>Mo\u017ee\u0161 ti to, i ju\u010der si mogla.<\/li>\n\n\n\n<li>Jo\u0161 nisam zavr\u0161io!<\/li>\n\n\n\n<li>Ve\u0107 se veselim svojem &#8220;novom ja&#8221;.<\/li>\n\n\n\n<li>Ne probada te sa strane, ne bole te noge!<\/li>\n\n\n\n<li>Ovo ti je bilo potrebno, Josipe, ovo ti je bilo potrebno.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Mentalna prilagodba nije samo o tome da se \u010dovjek osje\u0107a bolje, no to je i dalje potrebno odraditi. <strong>Pozitivni pristup mo\u017ee <\/strong>utjecati i na <strong>fizi\u010dku stranu <\/strong>stvari. Naprimjer, sustavi podr\u0161ke tomu uklju\u010duju i <strong>CBT (cognitive behavioral therapy) <\/strong>koja se koristi kod zdravstvenih problema kao \u0161to su <strong>nesanica <\/strong>ili<strong> depresija. <\/strong>Kod ove metode od pacijenta se tra\u017ei da <strong>otkrije okida\u010de negativnog razmi\u0161ljanja<\/strong> te da podr\u017eava <strong>stvaranje pozitivnog odgovora.<\/strong> Metoda CBT ne mora funkcionirati samo u slu\u010daju ozbiljne bolesti, mogu\u0107e ju je upotrijebiti i kod <strong>smanjenja tjelesne te\u017eine, <\/strong>a kognitivni terapeuti podr\u017eavaju <strong>pozitivno razmi\u0161ljanje <\/strong>kao <strong>na\u010din promjene prehrambenih navika. <\/strong>Zna\u010daj ove metode potvr\u0111uje<strong> istra\u017eivanje iz 2005. godine <\/strong>u kojem je dio sudionika pro\u0161lo kroz <strong>10 tjedana terapije CBT-om. <\/strong>Tijekom idu\u0107ih <strong>18 mjeseci<\/strong>, ovi su sudionici <strong>odr\u017eali svoju te\u017einu ili su smr\u0161avjeli<\/strong>, dok je grupa bez CBT terapije dobila na te\u017eini. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako do sada niste podnosili vje\u017ebanje ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a>, probajte im <strong>pristupiti otvorenog uma <\/strong>i <strong>dati priliku promjeni.<\/strong> Mo\u017eda <strong>\u0107ete otkriti <span style=\"color: #ff6600;\"><a title=\"Fitness recepti\" href=\"https:\/\/gymbeam.hr\/blog\/fitness-recepti-i-hrana\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">recepte<\/a><\/span><\/strong> u kojima \u0107ete se prona\u0107i ili \u0107ete otkriti novu, <strong>ugodnu<\/strong> <strong>ovisnost o pokretu.<\/strong><\/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=\"28324,5075,28936,7067,34231,32899,28621,37858,37870,37876\" ><\/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<h3 class=\"wp-block-heading is-style-default\" id=\"2-trening-snage-vs-kardio\">2. Trening snage vs. kardio<\/h3>\n\n\n\n<p>U \u0161iroj je javnosti jo\u0161 uvijek popularno uvjerenje da je za <strong>smanjenje tjelesne te\u017eine najprikladniji kardio trening<\/strong>. Istina je da <strong>aerobne vje\u017ebe <\/strong>imaju pozitivan utjecaj na <strong>mr\u0161avljenje i smanjenje masti, <\/strong>no ideja da je <strong>trening snage <\/strong>isklju\u010divo za izgradnju mi\u0161i\u0107a <strong>nije sasvim ispravna.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebanje s utezima nije toliko uspje\u0161no u sagorijevanju masti kao kardio, ali donosi korist koja je i vi\u0161e nego va\u017ena. Izgradnja mi\u0161i\u0107ne mase tijekom treninga snage uzrokuje<strong> porast metabolizma u mirovanju<\/strong>, \u0161to zna\u010di da <strong>mi\u0161i\u0107i sagorijevaju vi\u0161e kalorija tijekom odmora.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Studija iz 2001. godine <\/strong>uspore\u0111ivala je utjecaj treninga snage na 4 skupine prema spolu i dobi &#8211; mladi\u0107i i mu\u0161karci (20 &#8211; 30 godina), stariji mu\u0161karci i \u017eene (65 &#8211; 75 godina). Rezultati pokazuju da promjena brzine metabolizma odmaranja nakon treninga snage<strong> ne ovisi o dobi, ve\u0107 o spolu. <\/strong>Trening snage ima<strong> ve\u0107i u\u010dinak <\/strong>na metabolizam odmaranja<strong> kod mu\u0161karaca u odnosu na rezultate <\/strong>skupina<strong> sa \u017eenskim sudionicama. <\/strong>Istra\u017eivanja ne navode za\u0161to je to tako, mo\u017eemo samo pretpostaviti da je razlog mo\u017eda druga\u010dija struktura tijela ili razina hormona. <span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/silov_alebo_kardio_tr_ning.jpeg\" alt=\"Trening snage vs. kardio\" width=\"843\" height=\"572\" title=\"Trening snage vs. kardio\"\/><\/figure>\n<\/div>\n\n\n<p>Vje\u017ebanje s utezima donosi tri prednosti za smanjenje tjelesne te\u017eine <span style=\"color: #ff6600;\">[6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Kratkoro\u010dni porast sagorijevanja kalorija<\/strong> &#8211; vje\u017ebanje s utezima mo\u017ee pokrenuti metabolizam jo\u0161 sljede\u0107ih 38 sati nakon treninga.<\/li>\n\n\n\n<li><strong>Dugoro\u010dni porast sagorijevanja kalorija<\/strong> &#8211; vje\u017ebanje s utezima uzrokuje rast ukupne mi\u0161i\u0107ne mase. \u0160to vi\u0161e mi\u0161i\u0107a imate, to je ve\u0107a brzina bazalnog metabolizma. To zna\u010di da spaljujete vi\u0161e kalorija tijekom cijelog dana, ne samo za vrijeme treninga.<\/li>\n\n\n\n<li><strong>Promijenit \u0107e va\u0161u tjelesnu kompoziciju<\/strong> &#8211; kardio \u0107e promijeniti sadr\u017eaj masti u tijelu i to \u0107e se pokazati na ukupnoj te\u017eini, me\u0111utim trening snage \u0107e izgraditi va\u0161e mi\u0161i\u0107e i istovremeno pomo\u0107i u sagorijevanju masti. U kona\u010dnici \u0107ete biti ne samo mr\u0161aviji, ve\u0107 istovremeno i istrenirani.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studija iz 2017. godine&nbsp;pozabavila se <strong>razlikom gubitka masti i mi\u0161i\u0107a tijekom treninga snage i kardio treninga<\/strong>. Kao rezultat toga, oni iznose nekoliko nalaza koji zna\u010de da trening snage ne mora biti koristan samo mla\u0111im ljudima i onima srednjih godina <span style=\"color: #ff6600;\">[5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tijekom <strong>18 mjeseci<\/strong> do\u0161lo je do <strong>razli\u010ditog gubitka tjelesne masti<\/strong> prilikom <strong>dr\u017eanja dijete (4,5 kg), dijete <\/strong>u kombinaciji <strong>s hodanjem (7,2 kg)<\/strong> i <strong>dijete <\/strong>u kombinaciji s <strong>treningom snage (7,7 kg).<\/strong><\/li>\n\n\n\n<li>Dijete u kombinaciji s hodanjem ili treningom snage uzrokovale su i<strong> razli\u010dit gubitak mi\u0161i\u0107ne mase. Dijeta u kombinaciji s hodanjem<\/strong> predstavila je <strong>smanjenje mi\u0161i\u0107a za 1,8 kg<\/strong>, dok se kod <strong>treninga snage radilo samo o <\/strong><strong>0,9 kg.&nbsp;U gubitku kilograma udio mi\u0161i\u0107a <\/strong>bio je<strong> 10 % <\/strong>u skupini koja je prakticirala<strong> dijetu uz treninge snage. <\/strong>U skupini koja je prakticirala<strong> jedino dijetu <\/strong>udio je bio<strong> 16 %, <\/strong>dok je u skupini koja je prakticirala <strong>dijetu u kombinaciji s hodanjem <\/strong>udio bio <strong>\u010dak 20 %.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"3-protein-i-mrsavljenje\">3. Protein i mr\u0161avljenje<\/h3>\n\n\n\n<p><strong>Kod mr\u0161avljenja se radi o kontroli unosa energije i njezine potro\u0161nje, <\/strong>ali to ne zna\u010di da mr\u0161avljenje poistovjetite sa \u0161trajkom gla\u0111u. Klju\u010d uspjeha je<strong> znati sastojke prehrane <\/strong>\u010diji unos trebate<strong> u potpunosti ograni\u010diti, djelomi\u010dno ograni\u010diti ili pak pove\u0107ati. Proteini <\/strong>svakako nisu me\u0111u hranjivim tvarima koje bi trebalo ograni\u010diti tijekom mr\u0161avljenja. Postoji \u010dak nekoliko dijeta koje su bazirane na pove\u0107anom unosu bjelan\u010devina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prilikom prerade bjelan\u010devina u probavnom traktu <strong>spali se vi\u0161e kalorija<\/strong> nego prilikom prerade <strong>masti<\/strong> ili <strong>ugljikohidrata<\/strong>. Taj se fenomen naziva i <strong>termi\u010dki efekt<\/strong>, a zna\u010di da je za probavu bjelan\u010devina potrebno proizvesti vi\u0161e energije sagorijevanjem kalorija. Bjelan\u010devine <strong>pove\u0107avaju razinu hormona sitosti<\/strong> (kolecistokinin, GLP-1 hormoni) i <strong>smanjuju razinu hormona gladi<\/strong> (grelin). <strong>Pobolj\u0161avanjem sagorijevanja<\/strong> i <strong>reguliranjem hormona<\/strong> koji kontroliraju apetit, mo\u017eete <strong>pospje\u0161iti mr\u0161avljenje<\/strong>, a da jo\u0161 niste ni zapo\u010deli s vje\u017ebanjem. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image00011_1_-min.jpeg\" alt=\"Protein i mr\u0161avljenje\" width=\"843\" height=\"562\" title=\"Protein i mr\u0161avljenje\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Studija iz 2012. godine<\/strong> ispitivala je u\u010dinak<strong> proteinske i ugljikohidratne prehrane <\/strong>na ispitanike srednjih godina s prekomjernom te\u017einom.<strong> Unos bjelan\u010devina <\/strong>u proteinskoj skupini iznosio je<strong> 1,6 g\/kg tjelesne te\u017eine, <\/strong>a u ugljikohidratnoj skupini bio je <strong>0,8 g bjelan\u010devina po kg tjelesne te\u017eine. <\/strong>U istra\u017eivanje su bila uklju\u010dena oba spola koji su bili podvrgnuti promjeni prehrane<strong> uz dnevni gubitak od 500 kalorija.<\/strong>&nbsp;Studija je trajala godinu dana, prilikom \u010dega je faza gubitka te\u017eine trajala 4 mjeseca, a dio s odr\u017eavanjem tjelesne te\u017eine 8 mjeseci. Rezultati su pokazali da je <strong>ukupno smanjenje<\/strong> tjelesne te\u017eine bilo 9,9 &#8211; 11,2% kod <strong>skupina s proteinom i ugljikohidratima<\/strong>. Razlika je nastala u mjerenju smanjenja masti, <strong>proteinska skupina<\/strong> izgubila je znatno <strong>vi\u0161e iz zaliha masti<\/strong> (-14,3 \u00b1 11,8%) od one ugljikohidratne&nbsp;(-9.3\u2009\u00b1\u200911.1\u2009%). <span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pove\u0107ani unos bjelan\u010devina koristan je sam po sebi, a ako ga <strong>kombinirate s treningom snage<\/strong>, osim toga \u0107ete izgraditi i <strong>mi\u0161i\u0107nu masu. <\/strong>Bilo da odaberete <strong>prirodne izvore bjelan\u010devina<\/strong> ili <span style=\"color: #ff6600;\"><a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a><\/span> u obliku suplementa, na taj \u0107ete na\u010din pospje\u0161iti unos proteina, a istodobno i mr\u0161avljenje. \u017delite li <strong>saznati vi\u0161e o utjecaju bjelan\u010devina na smanjenje tjelesne te\u017eine?<\/strong> Pro\u010ditajte na\u0161 \u010dlanak &#8211; <span style=\"color: #ff6600;\"><a title=\"Proteini i mr\u0161avljenje: kako proteini utje\u010du na gubitak kilograma?\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Proteini i mr\u0161avljenje: kako proteini utje\u010du na gubitak kilograma?<\/a><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"4-stres-i-mrsavljenje\">4. Stres i mr\u0161avljenje<\/h3>\n\n\n\n<p><strong>Stres, emocije<\/strong> i op\u0107e <strong>psihi\u010dko raspolo\u017eenje <\/strong>utje\u010du na <strong>fizi\u010dku stranu \u010dovjeka<\/strong> i <strong>regulaciju tjelesne te\u017eine. <\/strong>Izazovi za pozitivno raspolo\u017eenje i osloba\u0111anje od stresa nisu samo fraze, stres je uzrok vi\u0161e bolesti i komplikacija.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7234-min.JPG\" alt=\"Stres i mr\u0161avljenje\" width=\"843\" height=\"562\" title=\"Stres i mr\u0161avljenje\"\/><\/figure>\n<\/div>\n\n\n<p>Stresne situacije su okida\u010di<strong> akutne stresne reakcije,<\/strong> to je impuls za tijelo kako bi ono reagiralo na nastalu prijetnju. Tijekom pripreme organizma lu\u010de se dva hormona &#8211; <strong>adrenalin i kortizol.<\/strong> <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Adrenalin<\/strong> je hormon \u010dije lu\u010denje je popra\u0107eno ubrzanjem sr\u010danog ritma, povi\u0161enjem krvnog tlaka ili <strong>gubitkom tjelesne te\u017eine.<\/strong> No, to ne zna\u010di da biste se radi smanjenja tjelesne te\u017eine trebali izlagati stresnim situacijama. Povremeno pove\u0107anje adrenalina nije problem, gore su njegove <strong>\u010deste povi\u0161ene razine. <\/strong>Do takve situacije mo\u017ee do\u0107i, primjerice, kod ljudi s<strong> pretilo\u0161\u0107u i nelije\u010denom apnejom tijekom spavanja.&nbsp;<\/strong>No\u0107no<strong> ote\u017eano disanje <\/strong>uzrokuje<strong> poja\u010dano lu\u010denje adrenalina<\/strong>, \u0161to mo\u017ee dovesti do<strong> razvoja visokog krvnog tlaka<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kortizol<\/strong> je hormon koji zna\u010dajno utje\u010de na <strong>regulaciju tjelesne te\u017eine.<\/strong> Neravnote\u017ea kortizola utje\u010de na <strong>funkciju \u0161titnja\u010de<\/strong> i <strong>razinu \u0161e\u0107era u krvi, <\/strong>zbog utjecaja na hormon <strong>inzulin. <\/strong>Pove\u0107ane doze kortizola uzrok su tome da <strong>stanice <\/strong>postaju <strong>otporne na inzulin <\/strong>\u0161to<strong> smanjuje apsorpciju \u0161e\u0107era u krvi. <\/strong>Takvo stanje mo\u017ee dovesti do <strong>inzulinske rezistencije, <\/strong>predijabetesa ili dijabetesa tipa 2.&nbsp;Uzrok fluktuacije u razini kortizola mo\u017ee biti nekoliko \u010dimbenika, kao \u0161to su <strong>nedostatak sna, prekomjerni rad, preskakanje obroka ili pove\u0107ani unos ugljikohidrata<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tijekom stresne reakcije <\/strong>tijelo se usredoto\u010duje na <strong>rje\u0161avanje situacije<\/strong> te <strong>usporava probavu. <\/strong>Ovo mo\u017ee biti popra\u0107eno <strong>bolovima u \u017eelucu, proljevom, zatvorom ili bolnom \u017egaravicom. <\/strong>Kod <strong>kroni\u010dnog stresa <\/strong>problemi mogu dovesti do ozbiljnih zdravstvenih komplikacija, poput<strong> sindroma iritabilnog crijeva<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"5-zeleni-caj-i-kava\">5. Zeleni \u010daj i kava<\/h3>\n\n\n\n<p>Za smanjenje tjelesne te\u017eine je, osim prehrane, va\u017ean i <strong>re\u017eim pijenja, <\/strong>naravno &#8211; <strong>bez konzumiranja zasla\u0111enih napitaka.<\/strong> Ako svoj unos teku\u0107ina upotpunite s kavom ili zelenim \u010dajem, definitivno ne\u0107ete po\u017ealiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zeleni \u010daj<\/strong> je izvor <strong>polifenola <\/strong>koje mo\u017eemo uvrstiti u <strong>antioksidanse <\/strong>s pozitivnim utjecajem na <strong>pravilnu probavu. <\/strong>Jedan od va\u017enih <strong>polifenola <\/strong>koji spada u kategoriju <strong>katehina<\/strong> je <strong>EGCG<\/strong> (epigalokatehin galat), on ima sposobnost da <strong>smanjuje apsorbiranje masti <\/strong>u tijelo. EGCG mo\u017ee imati pozitivan u\u010dinak na smanjenje tjelesne te\u017eine<strong> kod konzumacije s kofeinom<\/strong> koji je dio zelenog \u010daja. Me\u0111utim, ovo svojstvo EGCG nije podr\u017eano s puno istra\u017eivanja te rezultati nisu konzistentni. No, dugoro\u010dna usporedna studija i&nbsp; njezini rezultati potvr\u0111uju da su <strong>2 \u0161alice <\/strong>zelenog \u010daja <strong>dnevno<\/strong> povezane sa <strong>sni\u017eenjem masti i cjelokupne tjelesne te\u017eine.<\/strong> <span style=\"color: #ff6600;\">[1] [13] [14]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ON3A9751.jpg\" alt=\"Zeleni \u010daj i kava\" width=\"843\" height=\"562\" title=\"Zeleni \u010daj i kava\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Kava <\/strong>spada u najpopularnije stimulanse zbog svog sadr\u017eaja kofeina, a nije ni tajna da kofein prije treninga mo\u017ee <strong>potaknuti performanse. Kava<\/strong> je jednako kao i zeleni \u010daj <strong>puna antioksidanasa<\/strong> te je vi\u0161e studija potvrdilo da <strong>kofein pobolj\u0161ava metabolizam i sagorijevanje masti. <\/strong>Naime, <span style=\"color: #ff6600;\"><a title=\"Kofein\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kofein<\/a><\/span> <strong>usporava razgradnju glikogena<\/strong> i poti\u010de tijelo da daje prednost masti kao izvoru energije. <span style=\"color: #ff6600;\">[1] [15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kava i <span style=\"color: #ff6600;\"><a title=\"Zeleni \u010daj - GymBeam\" href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-green-tea-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">zeleni \u010daj<\/a><\/span> su dostupni te imaju zna\u010dajan utjecaj na <strong>zdravlje i smanjenje tjelesne te\u017eine. <\/strong>Ako ste ljubitelji kave i zelenog \u010daja, slobodno ih pijte i dalje, bez straha. <strong>Uzdravlje! <\/strong>Ako vam informacije o kofeinu nisu bile dovoljne, sve relevantno mo\u017eete saznati u na\u0161em \u010dlanku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/kofein-i-kako-ce-vas-trening-biti-pomocu-njega-ucinkovitiji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein i kako \u0107e va\u0161 trening biti u\u010dinkovitiji pomo\u0107u njega<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\" id=\"6-nisu-svi-ugljikohidrati-isti\">6. Nisu svi ugljikohidrati isti<\/h3>\n\n\n\n<p>Ugljikohidrati su makronutrijent koji mo\u017eemo podijeliti u nekoliko kategorija, od kojih nisu sve neprikladne za mr\u0161avljenje. Dijele se monosaharide, disaharide i polisaharide <span style=\"color: #ff6600;\">[17]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monosaharidi<\/strong> &#8211; oni uklju\u010duju, primjerice, <strong>glukozu<\/strong> (izvor energije za stanice), <strong>fruktozu<\/strong> (\u0161e\u0107er u <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107u<\/a> i vo\u0107u) ili <strong>galaktozu<\/strong> (u mlijeku i mlije\u010dnim proizvodima).<\/li>\n\n\n\n<li><strong>Disaharidi<\/strong> &#8211; vrsta ugljikohidrata koja se sastoji od <strong>dvije molekule monosaharida,<\/strong> uklju\u010duju <strong>laktozu i <\/strong><strong>saharozu.<\/strong><\/li>\n\n\n\n<li><strong>Polisaharidi<\/strong> &#8211; to su lanci 2 i vi\u0161e monosaharida, mogu biti razgranati ili nerazgranati. I <strong>glikogen<\/strong> (spremnik energije u jetri i mi\u0161i\u0107ima) je polisaharid, isto kao i <strong>\u0161krob<\/strong> koji mo\u017eete na\u0107i u \u017eitaricama, krumpirima ili ri\u017ei.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vama je svakako va\u017enije prepoznavati jednostavne i slo\u017eene (kompleksne) ugljikohidrate. <strong>Jednostavni ugljikohidrati<\/strong> imaju <strong>1 ili 2 molekule<\/strong>, oni uklju\u010duju <strong>bijeli kruh<\/strong> ili <strong>slatki\u0161e<\/strong>. Ova vrsta ugljikohidrata <strong>brz je izvor energije<\/strong> koji \u0107e vam brzo podi\u0107i razinu \u0161e\u0107era u krvi, ali istodobno \u0107e se brzo apsorbirati i bit \u0107ete uskoro gladni. <strong>Slo\u017eene ugljikohidrate<\/strong> sadr\u017ei hrana koja <strong>ima vlakna<\/strong>, poput <strong>cjelovitih \u017eitarica, povr\u0107a<\/strong> ili <strong>mahunarki<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1124x751.jpg\" alt=\"Nisu svi ugljikohidrati isti\" class=\"wp-image-221327\" width=\"843\" height=\"563\" title=\"Nisu svi ugljikohidrati isti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Ako vas zanima smanjenje kilograma, svakako <strong>izbjegavajte jednostavne ugljikohidrate<\/strong>, na primjer, <strong>slatke napitke, bijeli kruh i ve\u0107inu kola\u010da<\/strong>. Dobit \u0107ete, dodu\u0161e, brzu energiju, ali jednako brzo \u0107ete ogladnjeti i izgubit \u0107ete vlakna, minerale i vitamine koji se nalaze u izvorima <strong>slo\u017eenih ugljikohidrata. Zob, je\u010dam <\/strong>ili <strong>integralni kruh<\/strong> slo\u017eeni su izvori ugljikohidrata, nakon \u010dega \u0107ete biti <strong>dulje siti<\/strong>, a osim toga, <strong>&#8220;razina \u0161e\u0107era ne\u0107e brzo narasti&#8221;<\/strong>. Odr\u017eavanje stabilne razine \u0161e\u0107era u krvi va\u017eno je za kontrolu tjelesne te\u017eine, dovoljno energije, ali i za <strong>spre\u010davanje zdravstvenih problema<\/strong>. Prema nekoliko studija, <strong>smanjenje unosa ugljikohidrata<\/strong> na\u010din je <strong>dr\u017eanja razine \u0161e\u0107era pod kontrolom.<\/strong> Druga va\u017ena \u010dinjenica jest ta da su ugljikohidrati osobito korisni ujutro kako bi vam dali energiju za dan. Stoga je sjajno zapo\u010deti dan sa <strong>zdjelicom zobenih pahuljica s vo\u0107em.<\/strong> Ovakvi doru\u010dci odli\u010dna su <strong>kombinacija vlakana i zdravih ugljikohidrata<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[1] [16] [18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moderna vremena velikom su dijelu stanovni\u0161tva donijela sjede\u0107i na\u010din \u017eivota \u0161to je dovelo do pove\u0107ane kontrole unosa hrane i tjelesne aktivnosti. Postoji mnogo resursa sa &#8220;super brzim&#8221; i uspje\u0161nim na\u010dinom gubitka kilograma, ali njihova vjerodostojnost mo\u017eda nije visoka.<strong> Savjeti<\/strong> i preporuke na temelju <strong>rezultata istra\u017eivanja<\/strong> nisu samo <strong>u\u010dinkovit<\/strong>, ve\u0107 i <strong>siguran put<\/strong> do figure iz snova. \u017delite li da i va\u0161i poznanici i prijatelji otkriju <strong>na\u010din mr\u0161avljenja koji je utemeljen na znanstvenim saznanjima?<\/strong> Ne oklijevajte i <strong>podr\u017eite \u010dlanak dijeljenjem.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<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>Na mr\u0161avljenje utje\u010du bjelan\u010devine, kava, vrsta treninga, ali i va\u0161a motivacija. Otkrijte znanstveno utemeljene \u010dinjenice i strategije kako uspje\u0161no smanjiti tjelesnu te\u017einu!<\/p>\n","protected":false},"author":25,"featured_media":160469,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6476,6368,7598,7436],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-231401","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":"tag-tjelesna-masnoca-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 znanstveno dokazanih savjeta za u\u010dinkovito mr\u0161avljenje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Na mr\u0161avljenje utje\u010du bjelan\u010devine, kava, vrsta treninga, ali i va\u0161a motivacija. 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