{"id":231413,"date":"2020-05-12T08:51:00","date_gmt":"2020-05-12T06:51:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=231413"},"modified":"2023-09-01T13:53:21","modified_gmt":"2023-09-01T11:53:21","slug":"6-znanstveno-dokazanih-nasvetov-za-ucinkovito-izgubo-teze-i","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/6-znanstveno-dokazanih-nasvetov-za-ucinkovito-izgubo-teze-i\/","title":{"rendered":"6 znanstveno dokazanih nasvetov za u\u010dinkovito izgubo te\u017ee I."},"content":{"rendered":"\n<p>Obvladovanje vseh obveznosti in ohranjanje zdravega \u017eivljenjskega sloga je verjetno enostavno le v filmih. <strong>Izguba te\u017ee je dolg in naporen proces<\/strong>, v katerem lahko naredite veliko napak in hitro izgubite motivacijo. <strong>Prvi uspeh<\/strong> je, prepoznati pomembne dejavnike, ki vplivajo na izgubo telesne te\u017ee in jih spremeniti v va\u0161o <strong>osebno rutino. <\/strong>Spoznajte <strong>strategijo huj\u0161anja<\/strong>, ki so jo kot rezultat <strong>raziskav<\/strong> podprli tudi raziskovalci.<\/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\">6 znanstveno dokazanih nasvetov za u\u010dinkovito izgubo te\u017ee<\/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 nasvetov za u\u010dinkovito izgubo te\u017ee\" class=\"wp-image-220924\" title=\"6 znanstveno dokazanih nasvetov za u\u010dinkovito izgubo te\u017ee\" 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=\"is-style-default wp-block-heading\">1. Motivacija za huj\u0161anje<\/h3>\n\n\n\n<p>Prava motivacija je <strong>motor uspeha in brez motivacije se cilji<\/strong> prej ali slej <strong>razpadejo<\/strong> \u017ee ob najmanj\u0161ih zapletih. Ni nujno, da je to en vir motivacije, \u017eeljo po treniranju lahko dose\u017eete brez <strong>motivacijskega trenerja<\/strong> ali pa ste sami sebi motivator. Po mnenju mnogih ljudi, delujejo<strong> motivacijski citati<\/strong> in sporo\u010dila <strong>poceni in povr\u0161no.<\/strong> Fotografije ljudi s treningov z mogo\u010dnimi citati ali &#8220;super duhovne&#8221; fotografije s prosvetljenim citatom o razumevanju \u017eivljenja niso edini na\u010din. Za motivacijo vam ni treba gledati vseh Rockyevih delov ali si zapomniti katerega od njegovih stavkov. Ustvarite svojo <strong>osebno mantro<\/strong>, ki vas bo <strong>popeljala nazaj k bistvu<\/strong> in vas spomnila, zakaj \u0161e niste obupali.<strong> Sploh ni nujno, da je to poeti\u010den ali mo\u010dan stavek,<\/strong> vsekakor pa bi moral vsebovati <strong>besede, ki vas bodo prepri\u010dale.<\/strong> Lahko ga napi\u0161ete na list papirja in <strong>nalepite na ra\u010dunalni\u0161ki monitor ali na omaro nad kuhinjskim pomivalnim koritom.<\/strong>&nbsp;<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>Se ne spomnite nobenega primernega stavka? Tu je <strong>nekaj primerov<\/strong> za vas:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Nih\u010de drug ne bo naredil namesto tebe.<\/li><li>Zmore\u0161, tudi v\u010deraj si zmogla.<\/li><li>Nisem \u0161e kon\u010dal\/a!<\/li><li>Se \u017ee veselim svoje nove podobe.<\/li><li>Ne, ne boli te v prsih, noge te tudi ne bolijo!<\/li><li>Ali je bilo to res nujno potrebno Josip? Je bilo res?<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Du\u0161evna prilagoditev ne pomeni samo bolj\u0161ega po\u010dutja, ki ga je \u0161e vedno treba sprostiti. <strong>Pozitiven odnos<\/strong> lahko vpliva tudi na <strong>fizi\u010dno plat<\/strong> stvari. Podporni sistemi vklju\u010dujejo na primer<strong> CBT (kognitivno vedenjsko zdravljenje)<\/strong>, ki se uporablja za zdravstvene te\u017eave, kot sta <strong>nespe\u010dnost ali depresija. <\/strong>Ta metoda od pacienta zahteva, da <strong>odkrije spro\u017eilce za negativno razmi\u0161ljanje<\/strong> in spodbuja <strong>ustvarjanje pozitivnega odziva. <\/strong>Metoda CBT morda ne deluje le v primeru resne bolezni, temve\u010d jo je mogo\u010de uporabiti tudi za <strong>zmanj\u0161anje telesne te\u017ee<\/strong>, kognitivni terapevti pa podpirajo <strong>pozitivno razmi\u0161ljanje<\/strong> kot <strong>na\u010din za spremembo prehranjevalnih navad.<\/strong> Pomen te metode potrjuje <strong>raziskava iz leta 2005,<\/strong> v kateri so nekateri udele\u017eenci prestali <strong>10 tednov terapije s CBT.<\/strong> V naslednjih <strong>18 mesecih<\/strong> so ti udele\u017eenci <strong>ohranili ali izgubili te\u017eo<\/strong>, medtem, ko je skupina brez terapije s CBT-jem pridobivala na te\u017ei.&nbsp;<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>\u010ce ste \u017ee prej sovra\u017eili vadbo ali zelenjavo, poskusite do njih <strong>pristopiti odprtega duha<\/strong> in <strong>dajte tej spremembi prilo\u017enost.&nbsp;Odkrili<\/strong> boste<span style=\"color: #ff6600;\"> <a style=\"color: #ff6600;\" title=\"Fit recepti GymBeam\" href=\"https:\/\/gymbeam.si\/blog\/fit-recepti\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>recepte<\/strong><\/a><\/span>, ki vam bodo zagotovo v\u0161e\u010d ali pa se boste nau\u010dili o novi, <strong>prijetni zasvojenosti z vadbo.<\/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=\"1562,7067,46912,81547,101593,105220\" ><\/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=\"is-style-default wp-block-heading\">2. Trening mo\u010di proti kardio vadbi<\/h3>\n\n\n\n<p>Med \u0161ir\u0161o javnostjo je \u0161e vedno priljubljeno, da je <strong>kardio vadba najprimernej\u0161a za zmanj\u0161anje telesne te\u017ee. <\/strong>Res je, da <strong>aerobna<\/strong> vadba pozitivno vpliva na <strong>huj\u0161anje in zmanj\u0161anje ma\u0161\u010dobe<\/strong>, toda ideja, da je <strong>trening mo\u010di<\/strong> izklju\u010dno za gradnjo mi\u0161ic, <strong>ni povsem pravilna.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vadba z ute\u017emi ni tako uspe\u0161na pri kurjenju ma\u0161\u010dob kot kardio, prina\u0161a pa korist, ki je ve\u010d kot pomembna. Pridobivanje mi\u0161i\u010dne mase med treningom mo\u010di povzro\u010da <strong>pove\u010danje metabolizma v mirovanju<\/strong>, kar pomeni, da <strong>mi\u0161ice med po\u010ditkom pokurijo ve\u010d kalorij.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160tudija iz leta 2001<\/strong> je primerjala vpliv treninga mo\u010di v 4 skupinah glede na spol in starost &#8211; mladi mo\u0161ki in \u017eenske (20\u201330 let), starej\u0161i mo\u0161ki in \u017eenske (65\u201375 let). Rezultati ka\u017eejo, da sprememba hitrosti po\u010ditka metabolizma po treningu za mo\u010d <strong>ni odvisna od starosti, temve\u010d od spola.<\/strong> Treningi mo\u010di imajo <strong>ve\u010dji vpliv<\/strong> na po\u010ditek metabolizma <strong>pri mo\u0161kih<\/strong>, kot pri <strong>\u017eenskih udele\u017eenkah<\/strong> v skupini. Raziskave ne ka\u017eejo, zakaj je temu tako, le domnevamo lahko, da je razlog lahko druga\u010dna telesna zgradba ali raven hormonov.&nbsp;<span style=\"color: #ff6600;\">[3] [4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><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 za mo\u010d proti kardio vadbi\" width=\"843\" height=\"572\" title=\"Trening za mo\u010d proti kardio vadbi\"\/><\/figure><\/div>\n\n\n\n<p>Vadba z ute\u017emi prina\u0161a tri koristi za zmanj\u0161anje telesne te\u017ee <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\"><li><strong>Kratkoro\u010dno pove\u010danje kurjenja kalorij <\/strong>&#8211; vadba z ute\u017emi lahko vzpodbudi metabolizem za naslednjih 38 ur po treningu.<\/li><li><strong>Dolgoro\u010dno pove\u010danje kurjenja kalorij <\/strong>&#8211; vadba z ute\u017emi povzro\u010di pove\u010danje skupne mi\u0161i\u010dne mase. Ve\u010d kot imate mi\u0161ic, ve\u010dja je hitrost bazalnega metabolizma. To pomeni, da tudi \u010dez dan pokurite ve\u010d kalorij in ne samo med treningom.<\/li><li><strong>Spreminja telesno sestavo<\/strong> &#8211; kardio spreminja vsebnost ma\u0161\u010dob v telesu in to vpliva na skupno te\u017eo, toda trening z ute\u017emi gradi va\u0161e mi\u0161ice, hkrati pa pomaga pri kurjenju ma\u0161\u010dob. To pomeni, da ne boste samo suhi, ampak tudi bolj atletski.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tudija iz leta 2017 je obravnavala <strong>razliko v izgubi ma\u0161\u010dob in mi\u0161ic med treningom mo\u010di in kardio vadbo. <\/strong>Kot rezultat tega, predstavljajo \u0161tevilne ugotovitve, ki pomenijo, da vadba mo\u010di ne bo koristna samo za mlaj\u0161e in ljudi v srednjih letih <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\"><li><strong>V 18 mesecih<\/strong> je pri\u0161lo do <strong>razli\u010dnih izgub telesne ma\u0161\u010dobe<\/strong> <strong>med dieto (4,5 kg)<\/strong>, <strong>diete<\/strong> v kombinaciji s <strong>hojo<\/strong> <strong>(7,2 kg)<\/strong> in <strong>diete<\/strong> v kombinaciji s <strong>treningom mo\u010di (7,7 kg).<\/strong><\/li><li>Dieta v kombinaciji s hojo ali dieta s treningom mo\u010di je povzro\u010dila <strong>razli\u010dno izgubo mi\u0161i\u010dne mase. Dieta v kombinaciji s hojo<\/strong> je predstavljala <strong>zmanj\u0161anje mi\u0161ic za 1,8 kg<\/strong>, med <strong>treningom mo\u010di<\/strong> pa samo za<strong> 0,9 kg.<\/strong> <strong>Dele\u017e mi\u0161ic zaradi huj\u0161anja<\/strong> je zna\u0161al <strong>10% v skupini diete s treningom mo\u010di. <\/strong>V skupini, ki je prakticirala <strong>samo dieto je bil dele\u017e 16 %<\/strong> in v skupini z <strong>dieto v kombinaciji s hojo pa 20 %.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite izvedeti ve\u010d o tej temi? Kako pomembna je krepitev za izgubo te\u017ee, si lahko preberete v \u010dlanku &#8211; <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"Kako telovadba pospe\u0161uje huj\u0161anje?\" href=\"https:\/\/gymbeam.si\/blog\/kako-telovadba-pospesuje-hujsanje\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Kako telovadba pospe\u0161uje huj\u0161anje?<\/strong><\/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=\"is-style-default wp-block-heading\">3. Beljakovine in izguba te\u017ee<\/h3>\n\n\n\n<p><strong>Izguba te\u017ee pomeni nadzor nad vnosom energije in njeno porabo<\/strong>, vendar to ne pomeni, da izgubo te\u017ee nadomestite z gladovno stavko. Klju\u010d do uspeha je, da <strong>poznate sestavine prehrane<\/strong>, ki jih morate <strong>popolnoma zmanj\u0161ati, delno zmanj\u0161ati ali pove\u010dati.<\/strong> <strong>Beljakovine<\/strong> zagotovo ne spadajo med hranila, ki jih je med zmanj\u0161evanjem telesne mase potrebno zmanj\u0161ati. Obstaja celo ve\u010d diet, ki temeljijo na pove\u010danem vnosu beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri predelavi beljakovin v prebavnem traktu se pokuri ve\u010d<strong> kalorij, kot pa ma\u0161\u010dob ali ogljikovih hidratov.<\/strong> Ta pojav se imenuje <strong>toplotni u\u010dinek<\/strong> in pomeni, da je potrebno za prebavo beljakovin proizvesti ve\u010d energije s kurjenjem kalorij. Beljakovine<strong> zvi\u0161ajo raven hormonov sitosti<\/strong> (holecistokinin, hormoni GLP-1) in <strong>zni\u017eujejo raven hormona lakote<\/strong> (grelin). <strong>Z izbolj\u0161anjem izgorevanja in uravnavanja hormonov<\/strong>, ki nadzirajo apetit, lahko <strong>pospe\u0161ite izgubo te\u017ee<\/strong>, ko sploh \u0161e niste za\u010deli trenirati.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><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=\"Beljakovine pomagajo pri huj\u0161anju\" width=\"843\" height=\"562\" title=\"Beljakovine pomagajo pri huj\u0161anju\"\/><\/figure><\/div>\n\n\n\n<p><strong>\u0160tudija<\/strong> iz leta <strong>2012<\/strong> je prou\u010devala vpliv <strong>prehrane z beljakovinami in ogljikovimi hidrati<\/strong> na anketirance s prekomerno telesno te\u017eo. <strong>Vnos beljakovin<\/strong> v beljakovinski skupini je zna\u0161al <strong>1,6 g \/ kg telesne te\u017ee,<\/strong> v skupini z ogljikovimi hidrati pa <strong>0,8 g beljakovin na kg telesne te\u017ee. <\/strong>V raziskavo sta bila vklju\u010dena oba spola, ki sta se podvrgla spremembi prehrane z <strong>dnevno izgubo 500 kalorij. <\/strong>\u0160tudija je trajala eno leto, faza izgube te\u017ee pa je trajala 4 mesece in faza za vzdr\u017eevanje te\u017ee pa 8 mesecev. Rezultati so pokazali, da je <strong>skupno zmanj\u0161anje<\/strong> telesne mase v <strong>skupinah z beljakovinami in ogljikovimi hidrati zna\u0161alo 9,9 &#8211; 11,2%.<\/strong> Razlika je nastala pri merjenju zmanj\u0161anja ma\u0161\u010dob, <strong>beljakovinska skupina<\/strong> je <strong>izgubila znatno ve\u010d ma\u0161\u010dobnih zalog<\/strong> ( -14,3 \u00b1 11,8%), kot skupina z ogljikovimi hidrati (-9,3 \u00b1 11,1%).&nbsp;<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\u010dan vnos beljakovin je sam po sebi koristen in \u010de ga<strong> kombinirate s treningom mo\u010di<\/strong>, boste tudi pridobili mi\u0161i\u010dno maso. Ne glede na to, ali izberete <strong>naravne vire beljakovin<\/strong> ali <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"Beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovine<\/a> <\/span>v obliki dodatka, boste isto\u010dasno podprli vnos beljakovin in huj\u0161anje. \u017delite <strong>vedeti ve\u010d o vplivu beljakovin na zmanj\u0161anje telesne te\u017ee?<\/strong><\/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\">4. Stres in izguba te\u017ee<\/h3>\n\n\n\n<p><strong>Stres, \u010dustva<\/strong> in splo\u0161no <strong>du\u0161evno stanje<\/strong> vplivajo na <strong>\u010dlovekovo telesno plat in uravnavanje te\u017ee.<\/strong> Izzivi pozitivnega razpolo\u017eenja in laj\u0161anje stresa niso le fraze, stres je vzrok za ve\u010d bolezni in zapletov.<\/p>\n\n\n\n<div class=\"wp-block-image\"><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=\"Vpliv stresa na huj\u0161anje\" width=\"843\" height=\"562\" title=\"Vpliv stresa na huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<p>Stresne situacije spro\u017eijo <strong>akutni stresni odziv,<\/strong> to je impulz za telo, da se odzove na gro\u017enjo. Med pripravo telesa se izlo\u010dajo dva hormona &#8211; <strong>adrenalin in kortizol.<\/strong>&nbsp;<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, katerega izlo\u010danje spremlja pove\u010danje sr\u010dnega utripa, zvi\u0161anje krvnega tlaka ali <strong>izguba te\u017ee.<\/strong> Vendar to ne pomeni, da bi morali biti izpostavljeni stresnim situacijam, da zmanj\u0161ate te\u017eo. Ob\u010dasno povi\u0161anje adrenalina ni te\u017eava, huj\u0161a je njegova <strong>pogosta zvi\u0161ana raven. <\/strong>To stanje se lahko pojavi na primer pri ljudeh z <strong>debelostjo in nezdravljeno spalno apnejo. <\/strong>No\u010dne <strong>te\u017eave z dihanjem<\/strong> povzro\u010dajo <strong>pove\u010dano izlo\u010danje adrenalina<\/strong>, kar lahko privede do<strong> razvoja visokega krvnega tlaka.<\/strong>&nbsp;<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, ki pomembno vpliva na <strong>uravnavanje telesne te\u017ee.<\/strong> Neravnovesje kortizola vpliva na <strong>delovanje \u0161\u010ditnice<\/strong> in<strong> raven sladkorja v krvi,<\/strong> saj deluje na hormon <strong>inzulin.<\/strong> Pove\u010dan odmerek kortizola povzro\u010di, da <strong>celice postanejo odporne na inzulin<\/strong>, ki <strong>reducira absorpcijo sladkorja iz krvi.<\/strong> To stanje lahko privede do<strong> odpornosti na inzulin<\/strong>, prediabetes ali sladkorno bolezen tipa 2. Nihanje ravni kortizola je lahko posledica ve\u010d dejavnikov, kot so <strong>pomanjkanje spanja, prekomerno delo, preskakovanje obrokov ali pove\u010dan vnos ogljikovih hidratov<\/strong>. <span style=\"color: #ff6600;\">[12]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite vedeti ve\u010d <strong>o inzulinu in njegovem vplivu na telesno te\u017eo?<\/strong> Vse kar potrebujete, preberite v \u010dlanku &#8211;<span style=\"color: #ff6600;\"> <a style=\"color: #ff6600;\" title=\"Ob\u010dutljivost za inzulin - kako ga pove\u010dati in prepre\u010diti odpornost na inzulin\" href=\"https:\/\/gymbeam.si\/blog\/obcutljivost-za-inzulin-kako-ga-povecati-in-prepreciti-odpornost-na-inzulin\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ob\u010dutljivost za inzulin &#8211; kako ga pove\u010dati in prepre\u010diti odpornost na inzulin<\/a>.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telo se <strong>med stresnim odzivom<\/strong> osredoto\u010di na <strong>re\u0161evanje situacije<\/strong> in <strong>upo\u010dasni prebavo.<\/strong> To lahko spremljajo <strong>bole\u010dine v \u017eelodcu, driska, zaprtje ali zgago.<\/strong> S <strong>kroni\u010dnim stresom<\/strong> lahko te\u017eave vodijo do resnih zdravstvenih zapletov, kot je <strong>sindrom razdra\u017eljivega \u010drevesja.&nbsp;<\/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=\"is-style-default wp-block-heading\">5. Zeleni \u010daj in kava<\/h3>\n\n\n\n<p>Poleg hrane je pomemben tudi&nbsp;<strong>re\u017eim pitja<\/strong> za zmanj\u0161anje telesne te\u017ee, seveda brez <strong>vsebnosti sladkanih pija\u010d.<\/strong> \u010ce boste vnos teko\u010dine dopolnili s kavo in zelenim \u010dajem, vam zagotovo ne bo \u017eal.<\/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 vir <strong>polifenolov<\/strong>, ki jih uvr\u0161\u010damo med <strong>antioksidante<\/strong> s pozitivnim vplivom na <strong>pravilno prebavo.<\/strong> Eden od pomembnih polifenolov, ki spada v kategorijo <strong>katehinov<\/strong>, je <strong>EGCG<\/strong> (epigallocatechin galat), ki ima sposobnost <strong>zmanj\u0161anja absorpcije ma\u0161\u010dob<\/strong> v telesu. EGCG lahko pozitivno vpliva na zmanj\u0161anje telesne te\u017ee, \u010de ga <strong>u\u017eivate s kofeinom<\/strong>, ki je del zelenega \u010daja. Vendar to zna\u010dilnost EGCG ne podpira veliko raziskav in rezultati niso skladni. Vendar pa dolgotrajna primerjalna \u0161tudija in njeni rezultati potrjujejo, da sta <strong>2 skodelici<\/strong> zelenega \u010daja na dan povezani z <strong>zmanj\u0161anjem ma\u0161\u010dob in skupne te\u017ee.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [13] [14]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/ON3A9751.jpg\" alt=\"Kofein, zeleni \u010daj in zelena kava spodbujajo huj\u0161anje\" width=\"843\" height=\"562\" title=\"Kofein, zeleni \u010daj in zelena kava spodbujajo huj\u0161anje\"\/><\/figure><\/div>\n\n\n\n<p><strong>Kava <\/strong>je zaradi svoje vsebnosti kofeina eno najbolj priljubljenih stimulansov in ni skrivnost, da lahko kofein pred treningom <strong>spodbudi delovanje. Kava<\/strong> je tako kot zeleni \u010daj <strong>polna antioksidantov<\/strong> in \u0161tevilne raziskave so potrdile, da <strong>kofein izbolj\u0161uje metabolizem in izgorevanje ma\u0161\u010dob. <\/strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kofein<\/a><\/span> <strong>upo\u010dasni razgradnjo glikogena<\/strong> in spodbudi telo, da daje prednost <strong>ma\u0161\u010dobam kot viru energije. <\/strong><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 in <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.si\/green-tea-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zeleni \u010daj<\/a><\/span> sta dostopna in pomembno vplivata na <strong>zdravje in zmanj\u0161anje telesne te\u017ee.<\/strong> \u010ce ste ljubitelj kave in zelenega \u010daja, ga brez skrbi pijte. <strong>Na zdravje!<\/strong><\/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\">6. Niso vsi ogljikovi hidrati enaki<\/h3>\n\n\n\n<p>Ogljikovi hidrati so makronutrienti, ki jih lahko razdelimo v ve\u010d kategorij in niso vsi primerni za huj\u0161anje. Delimo jih na monosaharide, disaharide in 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\"><li><strong>Monosaharidi<\/strong> &#8211; to vklju\u010duje na primer <strong>glukozo<\/strong> (vir energije za celice), <strong>fruktozo<\/strong> (sladkor v zelenjavi in sadju) ali <strong>galaktozo<\/strong> (v mleku in mle\u010dnih izdelkih).<\/li><li><strong>Disaharidi <\/strong>&#8211; vrsta ogljikovih hidratov, sestavljena iz dveh molekul monosaharidov, vklju\u010dno z laktozo in saharozo.<\/li><li><strong>Polisaharidi<\/strong> &#8211; to so verige z 2 ali ve\u010d monosaharidi, lahko so razvejane ali nerazvejane. <strong>Glikogen <\/strong>(shranjevanje energije v jetrih in mi\u0161icah) je polisaharid, kot je <strong>\u0161krob<\/strong>, ki ga najdemo v \u017eitu, krompirju ali ri\u017eu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsekakor je bolj pomembno, da prepoznate <strong>preproste in zapletene<\/strong> ogljikove hidrate. <strong>Preprosti ogljikovi hidrati<\/strong> imajo<strong> 1 ali 2 molekuli,<\/strong> vklju\u010dno z <strong>belim kruhom<\/strong> ali sladkarijami. Ta vrsta ogljikovih hidratov je <strong>hiter vir energije,<\/strong> ki vam bo hitro dvignil krvni sladkor, hkrati pa se bo hitro absorbiral in boste hitro la\u010dni.<strong> Kompleksne ogljikove hidrate <\/strong>vsebuje <strong>hrana z vlakninami<\/strong>, kot so, <strong>polnozrnate \u017eitarice, zelenjava ali stro\u010dnice.&nbsp;<\/strong><span style=\"color: #ff6600;\">[17]&nbsp;<\/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.cz\/blog\/wp-content\/uploads\/2020\/05\/iStock-1048273950-1124x751.jpg\" alt=\"Carbohydrates are not one and the same \" class=\"wp-image-221327\" width=\"843\" height=\"563\" title=\"Carbohydrates are not one and the same \" 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><\/div>\n\n\n\n<p>\u010ce vas zanima zmanj\u0161anje telesne te\u017ee, se izogibajte <strong>preprostih ogljikovih hidratov<\/strong>, na primer <strong>sladkim pija\u010dam, belemu kruhu in ve\u010dini tort.<\/strong> Hitro boste dobili energijo, vendar boste enako hitro la\u010dni in izgubili vlaknine, minerale in vitamine, ki jih najdemo v virih <strong>zapletenih ogljikovih hidratov<\/strong>. <strong>Oves, je\u010dmen ali polnozrnat kruh<\/strong> so zapleteni viri ogljikovih hidratov, po katerih boste <strong>dlje \u010dasa siti,<\/strong> poleg tega pa <strong>&#8220;sladkor ne bo hitro narasel\u00ab.<\/strong> Ohranjanje stabilne ravni krvnega sladkorja je pomembno za nadzor te\u017ee, dovolj energije, pa tudi za <strong>prepre\u010devanje zdravstvenih te\u017eav.<\/strong> Glede na ve\u010d raziskav je <strong>zmanj\u0161anje vnosa ogljikovih hidratov<\/strong> na\u010din, da <strong>ohranjamo raven sladkorja pod nadzorom. <\/strong>Drugo pomembno dejstvo je, da so ogljikovi hidrati \u0161e posebej koristni zjutraj, da vam dajo energijo za dan. Zato je super za\u010deti dan s <strong>skledo ovsene ka\u0161e in sadja.<\/strong> Tak\u0161ni zajtrki so odli\u010dna <strong>kombinacija vlaknin in zdravih ogljikovih hidratov. <\/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>Moderni \u010das je velikemu delu prebivalstva prinesel sede\u010d \u017eivljenjski slog, kar vodi do pove\u010danega nadzora nad vnosom hrane in telesne aktivnosti. Obstaja veliko virov s &#8220;super hitrim&#8221; in uspe\u0161nim na\u010dinom za huj\u0161anje, vendar njihova verodostojnost morda ni visoka. <strong>Nasveti<\/strong> in priporo\u010dila, ki temeljijo na <strong>rezultatih raziskav<\/strong>, niso le<strong> u\u010dinkovit<\/strong>, ampak tudi<strong> varen na\u010din<\/strong> do popolne postave. Ali \u017eelite, da se va\u0161i znanci in prijatelji nau\u010dijo<strong> o huj\u0161anju na podlagi znanstvenih spoznanj?<\/strong> <strong>Podprite \u010dlanek z deljenjem.<\/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 izgubo te\u017ee vplivajo beljakovine, kava, vrsta treninga, pa tudi va\u0161a motivacija. Nau\u010dite se znanstveno utemeljenih dejstev in strategij, kako uspe\u0161no zmanj\u0161ati te\u017eo!<\/p>\n","protected":false},"author":25,"featured_media":160477,"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":[121],"tags":[6483,6375,7443,7605],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-231413","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-dieeta","9":"tag-hujsanje","10":"tag-telesna-mascoba","11":"tag-teza","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 nasvetov za u\u010dinkovito izgubo te\u017ee I. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Na izgubo te\u017ee vplivajo beljakovine, kava, vrsta treninga, pa tudi va\u0161a motivacija. 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