{"id":231597,"date":"2020-11-28T09:16:00","date_gmt":"2020-11-28T08:16:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=231597"},"modified":"2023-07-03T16:42:02","modified_gmt":"2023-07-03T14:42:02","slug":"kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/","title":{"rendered":"Kako Ubrzati Metabolizam i Sagorjeti Vi\u0161e Kalorija?"},"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\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/#Metabolizam_%E2%80%93_transformacija_tvari_u_tijelu\" title=\"Metabolizam \u2013 transformacija tvari u tijelu\">Metabolizam \u2013 transformacija tvari u tijelu<\/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\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/#Kako_ubrzati_metabolizam\" title=\"Kako ubrzati metabolizam?\">Kako ubrzati metabolizam?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Mislite li da <strong>metabolizam<\/strong> va\u0161ih prijatelja radi bolje od va\u0161eg? Na taj se proces ne mo\u017ee u potpunosti utjecati, ali postoje na\u010dini da se brzina<strong> malo \u201cpogura\u201d<\/strong>. Mo\u017eete ga pokrenuti tako \u0161to \u0107ete popiti pola litre vode. Pro\u010ditajte \u010dlanak o<strong> metabolizmu i na\u010dinima kako ga ubrzati. <\/strong><\/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=\"Metabolizam_%E2%80%93_transformacija_tvari_u_tijelu\"><\/span>Metabolizam \u2013 transformacija tvari u tijelu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kemijski procesi se u tijelu odvijaju gotovo neprestano. Iako to ne shva\u0107amo, na\u0161e tijelo djeluje kako bi nam omogu\u0107ilo pravilno funkcioniranje. Pojam <strong>metabolizam<\/strong> se odnosi na <strong>biokemijske procese<\/strong> \u010diji je zadatak <strong>&#8220;odr\u017eavati nas na \u017eivotu&#8221;<\/strong>. \u010cesto \u0107ete se susresti s podjelom reakcija na <strong>anaboli\u010dke i kataboli\u010dke.<\/strong> Kada je rije\u010d o <strong>anaboli\u010dkim<\/strong> reakcijama, tijelo koristi energiju iz kataboli\u010dkih procesa, kako bi<strong> stvorilo stani\u010dne strukture<\/strong> od manjih gradivnih blokova. Primjer je<strong> stvaranje proteina iz aminokiselina.<\/strong> Suprotno tome, u <strong>katabolizmu<\/strong> se ve\u0107e <strong>molekule razgra\u0111uju u manje<\/strong> kako bi se dobila energija. Kataboli\u010dke reakcije uklju\u010duju<strong> razgradnju hrane tijekom probave.<\/strong> Metabolizam je vrlo slo\u017een, za zdravlje je va\u017eno da se reakcije odvijaju pravilno, jer se brzina metabolizma odra\u017eava i na na\u0161u te\u017einu.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijelu je potrebna energija da bi funkcioniralo, a njegov minimum za odr\u017eavanje biokemijskih procesa se naziva <strong>brzina bazalnog metabolizma.<\/strong> To su kalorije potrebne za<strong> najosnovnije procese<\/strong>, poput <strong>disanja<\/strong>, <strong>funkcija za cirkulaciju<\/strong> i <strong>preradu hrane<\/strong>. Ovisi o va\u0161im godinama i na\u010dinu \u017eivota, ali stopa bazalnog metabolizma iznosi oko<strong> 40 \u2013 70% va\u0161ih dnevnih energetskih potreba.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li<strong> izra\u010dunati bazalni metabolizam<\/strong> i dnevnu potro\u0161nju energije? Pro\u010ditajte na\u0161 \u010dlanak \u2013 <a title=\"Kako izra\u010dunati brzinu bazalnog metabolizma i dnevnu potro\u0161nju energije?\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-brzinu-bazalnog-metabolizma-i-dnevnu-potrosnju-energije\/\">Kako izra\u010dunati brzinu bazalnog metabolizma i dnevnu potro\u0161nju energije?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u0107enito, <strong>\u201cve\u0107em\u201d tijelu<\/strong> je potrebno <strong>vi\u0161e energije<\/strong> kako bi funkcioniralo. Kada uspore\u0111ujemo potrebu za energijom, <strong>mi\u0161i\u0107i<\/strong> trebaju <strong>vi\u0161e<\/strong> energije <strong>od masti<\/strong>, stoga ljudi s ve\u0107im udjelom mi\u0161i\u0107a imaju br\u017ei metabolizam. Prema tome, budite na oprezu s drasti\u010dnim dijetama u kojima prisiljavate tijelo da <strong>koristi energiju iz mi\u0161i\u0107a<\/strong>. Gubitak mi\u0161i\u0107a \u0107e usporiti va\u0161 metabolizam. Odr\u017eavanje i izgradnja mi\u0161i\u0107ne mase kroz na\u010din \u017eivota i vje\u017ebanje je <strong>u\u010dinkovit na\u010din<\/strong> da barem djelomi\u010dno kontrolirate brzinu metabolizma. <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-premena-l\u00e1tok-v-organizme-1124x749.jpg\" alt=\"Metabolizam \u2013 transformacija tvari u tijelu\" class=\"wp-image-179774\" width=\"843\" height=\"562\" title=\"Metabolizam \u2013 transformacija tvari u tijelu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-premena-l\u00e1tok-v-organizme-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-premena-l\u00e1tok-v-organizme-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-premena-l\u00e1tok-v-organizme-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-premena-l\u00e1tok-v-organizme-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Sporiji metabolizam<\/h3>\n\n\n\n<p><strong>Metabolizam se mijenja<\/strong> tijekom \u017eivota zbog na\u010dina \u017eivota, ali on se i <strong>prirodno usporava s godinama<\/strong>. Ne vjerujete nam? Mo\u017eda ste ve\u0107 u godinama kada se samo s nostalgijom sje\u0107ate, koliko ste nekada mogli pojesti, a da se ne udebljate. Metabolizam je klju\u010dan za odr\u017eavanje tjelesne te\u017eine, stoga \u0107e njegovo usporavanje logi\u010dno pridonijeti pove\u0107anju kilograma. <span style=\"color:#ff6600\" class=\"tadv-color\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Metabolizam se s godinama usporava, a prema istra\u017eivanjima, to je uglavnom zbog gubitka <strong>mi\u0161i\u0107a i smanjenje aktivnosti. Mitohondrije i kalij natrijeva pumpa<\/strong> su dijelovi stanice \u010dija se funkcija tako\u0111er <strong>smanjuje s godinama<\/strong>, ali nemaju toliko utjecaja na metabolizam kao tjelesna aktivnost i gubitak mi\u0161i\u0107ne mase. Jedna od <strong>funkcija mitohondrija je proizvodnja energije<\/strong>, a uloga <strong>kalij natrijeve pumpe<\/strong> je pomicanje <strong>natrijevih i kalijevih iona<\/strong>kroz stani\u010dnu membranu. Iako se procesi s godinama usporavaju, nekako logi\u010dki slijedi da \u010dovjek prirodno s godinama dobiva na te\u017eini, ali u odre\u0111enoj mjeri mo\u017eemo utjecati na to. <span style=\"color:#ff6600\" class=\"tadv-color\">[4] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/pomal\u0161\u00ed-metabolizmus-1124x749.jpg\" alt=\"Sporiji metabolizam\" class=\"wp-image-179735\" width=\"843\" height=\"562\" title=\"Sporiji metabolizam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pomal\u0161\u00ed-metabolizmus-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pomal\u0161\u00ed-metabolizmus-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/pomal\u0161\u00ed-metabolizmus.jpg 1500w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Postoji nekoliko razloga za sporiji metabolizam, uklju\u010duju\u0107i na\u0161u <strong>genetsku opremu<\/strong>. To nije samo mit ili jednostavna isprika. Istra\u017eiva\u010di sa Sveu\u010dili\u0161ta Cambridge su doista <strong>otkrili<\/strong> da <strong>gen<\/strong> mo\u017ee biti odgovoran za <strong>sporiju aktivnost metabolizma i prekomjernu te\u017einu<\/strong>. Vjerovanje da je pretilost mo\u017eda povezana s genima je staro, ali tek sada je identificiran pravi gen. Naziva se <strong>KSR2<\/strong> i prema istra\u017eiva\u010dima, njegova mutacija mo\u017ee <strong>smanjiti sposobnost<\/strong>stanica da <strong>metaboliziraju glukozu i masne kiseline.<\/strong> Ovo istra\u017eivanje nije samo slu\u017ebeni izgovor za osobe s prekomjernom te\u017einom. U budu\u0107nosti \u0107emo mo\u017eda vidjeti ulogu gena u medicinskim svrhama i lije\u010denju pretilosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz genetiku,<strong> hormoni<\/strong>, razni <strong>lijekovi<\/strong>, <strong>nedostatak sna<\/strong>, <strong>stres<\/strong> ili <strong>dehidracija<\/strong> mogu uzrokovati sporiji metabolizam. Ostaje pitanje, je li mogu\u0107e ubrzati metabolizam kako bi funkcionirao prema na\u0161im idejama, a odgovor je \u2013 do odre\u0111ene mjere. Na\u017ealost, ne mo\u017eete se \u201ckretati\u201d genetikom, ali mo\u017eete <strong>podr\u017eati njegovu brzinu<\/strong> tako \u0161to \u0107ete napraviti <strong>promjene u va\u0161em na\u010dinu \u017eivota<\/strong>, na primjer <strong>treniranjem<\/strong>, pravilnom <strong>prehranom<\/strong> ili <strong>hidracijom<\/strong>. Pored op\u0107eg okvira, postoje <strong>specifi\u010dne navike<\/strong> koje \u0107e vam pomo\u0107i da se va\u0161 metabolizam bolje pokrene. <span style=\"color:#ff6600\" class=\"tadv-color\">[13] [15]<\/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=\"Kako_ubrzati_metabolizam\"><\/span>Kako ubrzati metabolizam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do neke mjere mi imamo kontrolu nad metabolizmom, iako se usporava s godinama. Za vas smo pripremili nekoliko na\u010dina koji \u0107e pomo\u0107i va\u0161em metabolizmu da pravilno funkcionira. &nbsp;\n\n<\/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\">Metabolizam i vje\u017ebanje<\/h3>\n\n\n\n<p>Vje\u017eba i ukupna tjelesna aktivnost trebaju se staviti na prvo mjesto kada je u pitanju metabolizam, jer je to jedan od klju\u010dnih na\u010dina za njegovo ubrzavanje.<strong> Mi\u0161i\u0107i sagorijevaju vi\u0161e kalorija<\/strong> nego zalihe masti, \u010dak i nakon zavr\u0161etka treninga. To je zbog <strong>EPOC<\/strong>-a (excess post-exercise oxygen consumption \u2013 prekomjerna potro\u0161nja kisika nakon vje\u017ebanja) zahvaljuju\u0107i kojem \u0107e va\u0161 <strong>metabolizam<\/strong> ostati <strong>br\u017ei<\/strong> i nekoliko sati nakon vje\u017ebanja. To je koli\u010dina kisika potrebna za <strong>obnavljanje tijela<\/strong>, a koristi se, na primjer, za nadokna\u0111ivanje <strong>kisika u krvnim \u017eilama i mi\u0161i\u0107ima<\/strong>, obnavljanje mi\u0161i\u0107a nakon treninga ili<strong> obnavljanje tjelesne temperature<\/strong>. Tijelu je potrebno oko<strong> 5 kalorija<\/strong> da bi potro\u0161ilo <strong>1 litru kisika<\/strong>, pove\u0107avanjem koli\u010dine kisika potro\u0161enog tijekom i nakon vje\u017ebanja \u0107e prirodno pove\u0107ati broj sagorenih kalorija. Tijelu energija nije potrebna samo za treniranje, ve\u0107 i za naknadni oporavak i to se ne smije zaboraviti. <span style=\"color:#ff6600\" class=\"tadv-color\">[18] [19] [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-cvi\u010denie-1073x1124.jpg\" alt=\"Metabolizam i vje\u017ebanje\" class=\"wp-image-179761\" width=\"805\" height=\"843\" title=\"Metabolizam i vje\u017ebanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-cvi\u010denie-1073x1124.jpg 1073w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-cvi\u010denie-382x400.jpg 382w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-cvi\u010denie-1466x1536.jpg 1466w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-cvi\u010denie-1955x2048.jpg 1955w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-cvi\u010denie.jpg 2000w\" sizes=\"auto, (max-width: 805px) 100vw, 805px\" \/><\/figure>\n<\/div>\n\n\n<p>Mo\u017eete vje\u017ebati na razli\u010dite na\u010dine i definitivno se pitate je li bolje preferirati <strong>kardio ili trening snage<\/strong>. Istina je da su i <strong>jedan i drugi trening korisni<\/strong>, a bilo bi idealno da prakticirate<strong> oba, aerobni i anaerobni trening<\/strong>. Bilo da preferirate tr\u010danje ili grupno vje\u017ebanje, \u0161to je va\u0161 aerobni trening intenzivniji, to \u0107ete vi\u0161e kalorija sagorjeti. S<strong> 30-minutnim tr\u010danjem<\/strong> \u0107ete sagorjeti oko <strong>250 kalorija<\/strong>, a u isto vrijeme tijekom <strong>treninga snage<\/strong>, sagorjet \u0107ete oko<strong> 130 \u2013 220 kalorija.<\/strong> Dakle, tijekom jednog treninga, sagorjet \u0107ete vi\u0161e kalorija vje\u017ebaju\u0107i kardio. S druge strane, nakon treninga snage, metabolizam mo\u017ee biti u<strong>\u201cubrzanom na\u010dinu\u201d<\/strong> sljede\u0107ih <strong>38 sati<\/strong>, \u0161to definitivno nije za zanemariti. Prema istra\u017eivanju iz 2001. godine, trening s utezima je doveo do <strong>ubrzanja \u201codmaraju\u0107eg\u201d metabolizma za 9% kod mu\u0161karaca i 4% kod \u017eena.<\/strong> Napredak je mnogo izra\u017eeniji kod mu\u0161karaca, ali ni 4% nije bezna\u010dajno. Me\u0111u sudionicima su bile osobe i mla\u0111e i starije oba spola, a na kraju istra\u017eivanja autori istra\u017eivanja su izjavili da su na promjene u apsolutnoj i relativnoj stopi metabolizma u mirovanju utjecali spol, a ne dob. <span style=\"color:#ff6600\" class=\"tadv-color\">[18] [21] [22] [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iako mo\u017eete <strong>vi\u0161e kalorija<\/strong> sagorjeti s <strong>kardijom<\/strong>, <strong>trening sage<\/strong> \u0107e du\u017ee zadr\u017eati<strong> \u201cve\u0107u brzinu\u201d<\/strong> <strong>metabolizma<\/strong>, a istovremeno \u0107e podr\u017eati <strong>rast i odr\u017eavanje mi\u0161i\u0107a<\/strong>. Bilo da se radi o aerobnim ili anaerobnim vje\u017ebama, obje utje\u010du na na\u0161 metabolizam, sagorijevanje masti i izgradnju tijela. Broj sagorenih kalorija tijekom dana mo\u017ee podr\u017eati fizi\u010dka aktivnost, a bilo bi idealno prona\u0107i vremena za redovite kardio treninge, ako i treninge snage. Osim vremena provedenog na traci za tr\u010danje ili treninga s bu\u010dicama, tako\u0111er su korisne i<strong> uobi\u010dajene aktivnosti<\/strong>, kao \u0161to je <strong>ignoriranje dizala i pokretnih stepenica<\/strong>ili hodanje do trgovine. Sigurno ste \u010duli uobi\u010dajenu izreku \u2013 mr\u0161avi su jer imaju brz metabolizam. Mo\u017eda je genetika doista obdarila nekoga br\u017eim metabolizmom, ali mo\u017eda je ta osoba mnogo aktivnija tijekom dana. <span style=\"color:#ff6600\" class=\"tadv-color\">[16] [21]<\/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\">Dovoljan unos proteina<\/h3>\n\n\n\n<p>Proteini imaju<strong> ve\u0107i toplinski u\u010dinak<\/strong> nego ugljikohidrati i masti. To zna\u010di da \u0107ete <strong>sagorjeti vi\u0161e kalorija kad ih konzumirate.<\/strong> Konzumiranjem proteina putem prehrane ili u obliku <a title=\"Proteini\" href=\"https:\/\/gymbeam.hr\/proteini\">dodatak prehrani<\/a> nadopunit \u0107ete njihovu koli\u010dinu, \u0161to \u0107e tako\u0111er podr\u017eati metabolizam. Prema istra\u017eivanju iz 2008. godine, dnevni unos <strong>25 \u2013 30% kalorija iz proteina<\/strong> mo\u017ee dnevno ubrzati metabolizam<strong> do 80 \u2013 100 kalorija.<\/strong> Stoga, svoj metabolizam mo\u017eete podr\u017eati odabirom prehrane s ve\u0107im sadr\u017eajem proteina. <span style=\"color:#ff6600\" class=\"tadv-color\">[4] [5] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima u\u010dinak proteina na gubitak te\u017eine, pro\u010ditajte na\u0161 \u010dlanak \u2013 <a title=\"Proteini i gubitak kilograma: kako proteini utje\u010du na gubitak kilograma?\" href=\"https:\/\/gymbeam.hr\/blog\/proteini-i-gubitak-kilograma-kako-proteini-utjecu-na-gubitak-kilograma\/\">Proteini i gubitak kilograma: kako proteini utje\u010du na gubitak kilograma?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-bielkov\u00edn-1124x1124.jpg\" alt=\"Metabolizam i unos proteina\" class=\"wp-image-179748\" width=\"843\" height=\"843\" title=\"Metabolizam i unos proteina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-bielkov\u00edn-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-bielkov\u00edn-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-bielkov\u00edn-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-bielkov\u00edn-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-bielkov\u00edn.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Vitamini i minerali za potporu metabolizmu<\/h3>\n\n\n\n<p>Ne samo da proteini poma\u017eu u pokretanju metabolizma, a i time bolje sagorijevanje kalorija. Vitamini i minerali tako\u0111er imaju svoju ulogu, koju svakako ne biste smjeli zaboraviti. Evo nekoliko primjera <span style=\"color:#ff6600\" class=\"tadv-color\">[9] [10] [11] [12]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a class=\"ek-link ek-link\" title=\"Kompleks B vitamina\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-b\" target=\"_blank\" rel=\"noopener noreferrer\">Kompleks B vitamina<\/a> \u2013 <\/strong>mo\u017eda i poznajete po nazivima, poput, <strong>niacin, biotin<\/strong> ili <strong>tiamin<\/strong> ili po brojevima, poput <strong>vitamina B1, B2, B3, B5, B6, B7, B9<\/strong>ili <strong>B12<\/strong>. Prisutni su u nekoliko procesa u tijelu, uklju\u010duju\u0107i metabolizam. Mo\u017eete ih prona\u0107i u <strong>mesu, vo\u0107u, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107u<\/a>, ora\u0161astim plodovima<\/strong> ili u <a title=\"B-kompleks Vitamini 120 tab - GymBeam\" href=\"https:\/\/gymbeam.hr\/vitamin-b-complex-gymbeam.html\">B-kompleksu<\/a> i drugim dodacima prehrani.<\/li>\n\n\n\n<li><strong>Vitamin D<\/strong> <strong>\u2013 <\/strong>tijelo ga prima tijekom boravka na <strong>suncu<\/strong>, ali ga pronalazimo i u prehrani i <a title=\"Vitamin D\" href=\"https:\/\/gymbeam.hr\/vitamin-d\"><strong>dodacima prehrani<\/strong><\/a>. Prema znanstvenicima, mogao bi biti koristan u<strong> regulaciji \u0161e\u0107era u krvi i pobolj\u0161anju rezistencije na inzulin<\/strong> kod pacijenata s dijabetesom. Bitno je odr\u017eavati dovoljnu koli\u010dinu vitamina D, ne samo za metabolizam, nego i za cjelokupno zdravlje. Suplementiranjem vitamina D \u0107ete podr\u017eati va\u0161 <strong>imunolo\u0161ki sustav, zdravlje kostiju<\/strong> i <strong>kognitivne funkcije<\/strong>.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnezij<\/a> \u2013 <\/strong>nedostatak magnezija je na\u017ealost u dana\u0161njem svijetu uobi\u010dajen. Nedostatak mo\u017ee dovesti do <strong>problema sa \u017eivcima, krvnim tlakom<\/strong> i <strong>osjetljivo\u0161\u0107u na inzulin<\/strong>. Magnezij je va\u017ean za odr\u017eavanje pravilnog metabolizma. Mo\u017eete ga prona\u0107i u bananama, \u0161pinatu ili<strong> integralnim \u017eitaricama.<\/strong><\/li>\n\n\n\n<li><strong>\u017deljezo \u2013<\/strong> potrebno nam je za prijenos <strong>kisika u krvnim stanicama, funkciju stanica<\/strong>, ali i za <strong>metabolizam<\/strong>. Njegova niska razina zna\u010di da <strong>u mi\u0161i\u0107e<\/strong>ne ulazi dovoljno kisika, a masno\u0107a kao gorivo se <strong>nedovoljno sagorijeva. <a title=\"\u017deljezo\" href=\"https:\/\/gymbeam.hr\/zeljezo\">\u017deljezo<\/a><\/strong> se nalazi u <strong>mesu, mahunarkama<\/strong> i <strong>ora\u0161astim plodovima.<\/strong><\/li>\n\n\n\n<li><strong>Kalcij \u2013 <\/strong>op\u0107enito je poznat po blagodatima povezanim sa <strong>zdravim kostima<\/strong>, ali osim toga, koristan je za <strong>zdrav metabolizam i pravilnu razinu \u0161e\u0107era u krvi.<\/strong> Gotovo sav kalcij se nalazi u <strong>kostima, zubima,<\/strong> ali je va\u017ean i za <strong>mi\u0161i\u0107e i \u017eiv\u010dani sustav.<\/strong> Istra\u017eivanje iz 2010. godine pokazuje da ve\u0107e doze <a title=\"Kalcij\" href=\"https:\/\/gymbeam.hr\/kalcij\">kalcija<\/a> s vitaminom D mogu imati pozitivan u\u010dinak na gubitak kilograma. Izvori kalcija su <strong>mlije\u010dni proizvodi,<\/strong> ali i <strong>brokula, kelj<\/strong>, te ve\u0107ina <strong>\u017eitarica.<\/strong><\/li>\n<\/ul>\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=\"28324,4248,5075,28396,6503,29080,33457,6322\" ><\/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\">Metabolizam i unos teku\u0107ine<\/h3>\n\n\n\n<p>Ljudsko tijelo se uglavnom sastoji od vode, a hidracija je neophodna za \u017eivot. Prema nekoliko istra\u017eivanja,<strong> pijenje teku\u0107ine<\/strong> je tako\u0111er korisno za na\u0161 <strong>metabolizam<\/strong>. Mo\u017eda vam to ne\u0107e pasti na pamet, ali jedan od razloga je <strong>zagrijavanje vode<\/strong> u tijelu <strong>koju smo popili<\/strong>. Istra\u017eivanje iz 2003. godine je ispitalo potro\u0161nju energije kod ispitanika koji su popili <strong>500 ml vode.<\/strong> Prema \u010dlanku, brzina metabolizma se pove\u0107ala za 30% s maksimalnim vrijednostima, koje su se dogodile nakon 30 \u2013 40 minuta vrijedno\u0161\u0107u termogeneze od <strong>100 kJ.<\/strong> A to\u010dno <strong>40% energije<\/strong> je utro\u0161eno za zagrijavanje vode u tijelu <strong>od 22 do 37 \u00b0C.<\/strong> 100 kJ nije 100 kalorija, a za neke to mo\u017ee biti zanemariva koli\u010dina, ali s druge strane je sjajno \u0161to metabolizam mo\u017eemo podr\u017eati tako normalnom i nezahtjevnom aktivno\u0161\u0107u. Da ne zaboravimo, unos vode je koristan jer nam pru\u017ea <strong>osje\u0107aj sitosti.<\/strong> Prema istra\u017eivanju, osoba koja je popila vode 30 minuta prije jela, manje je jela. <span style=\"color:#ff6600\" class=\"tadv-color\">[24] [25] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-tekut\u00edn-1124x749.jpg\" alt=\"Metabolizam i unos teku\u0107ine\" class=\"wp-image-179722\" width=\"843\" height=\"562\" title=\"Metabolizam i unos teku\u0107ine\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-tekut\u00edn-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-tekut\u00edn-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-tekut\u00edn-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-tekut\u00edn.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<p>Ne govorimo samo o unosu \u010diste vode, <strong>\u010daj i kava<\/strong> su tako\u0111er me\u0111u pi\u0107ima koji podr\u017eavaju metabolizam. <a title=\"Zeleni \u010daj\" href=\"https:\/\/gymbeam.hr\/bio-fair-trade-zeleni-caj-english-tea-shop.html\">Zeleni \u010daj<\/a> mo\u017ee biti izvrsna alternativa, ako niste ljubitelj \u010diste vode. Prema istra\u017eivanju, sadr\u017eaj <strong>katehina i kofeina<\/strong> u \u010daju mo\u017ee pokrenuti metabolizam, a \u010dak \u0107e <strong>oolong<\/strong> ili <strong>zeleni \u010daj<\/strong> pomo\u0107i pobolj\u0161ati<strong>upotrebu zaliha masti kao energije<\/strong>. Radi objektivnosti, treba dodati da postoje i istra\u017eivanja koja pokazuju nulti u\u010dinak ovih \u010dajeva na metabolizam. Utjecaj zelenog \u010daja mo\u017ee biti minimalan, ali u isto vrijeme <strong>ugodna dodana vrijednost<\/strong> za njegove ljubitelje. Da li preferirate kavu? Kava tako\u0111er ima koristi za metabolizam. \u0160est razli\u010ditih istra\u017eivanja je potvrdilo da ljubitelji kave koji piju <strong>3 kave na dan<\/strong>, <strong>dnevno<\/strong> sagore <strong>100 kalorija vi\u0161e<\/strong>. To vjerojatno nije razlog da pove\u0107ate dnevni unos kofeina, ali je odli\u010dan bonus za ljude koji ne mogu zamisliti jutro bez kave. <span style=\"color:#ff6600\" class=\"tadv-color\">[24] [26] [27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o <strong>blagodatima zelenog \u010daja<\/strong>? Sve \u0161to je va\u017eno, prona\u0107i \u0107ete u \u010dlanku \u2013<a title=\" 8 pozitivnih u\u010dinaka zelenog \u010daja na zdravlje sporta\u0161a\" href=\"https:\/\/gymbeam.hr\/blog\/8-pozitivnih-ucinaka-zelenog-caja-na-zdravlje-sportasa\/\"> 8 pozitivnih u\u010dinaka zelenog \u010daja na zdravlje sporta\u0161a<\/a>.<\/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\">Ostali na\u010dini za potporu metabolizmu<\/h3>\n\n\n\n<p>U\u010dinci treninga, hidracije ili zelenog \u010daja mogu se razlikovati jer metabolizam svakog od nas djeluje druga\u010dije. Osim toga, u nastavku vam navodimo i druge potencijalne na\u010dine, koji poma\u017eu va\u0161em metabolizmu <span style=\"color:#ff6600\" class=\"tadv-color\">[24] [26] [27] [28]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chili i za\u010dini <\/strong>\u2013 \u0111umbir ili \u010dili papri\u010dice koji sadr\u017ee kapsaicin mogu pomo\u0107i metabolizmu<\/li>\n\n\n\n<li><strong>Jedenje u redovitim razmacima <\/strong>\u2013 du\u017ei period <strong>bez hrane<\/strong> mo\u017ee <strong>usporiti sagorijevanje kalorija.<\/strong> Redovitost je korisna za tijelo; ne \u0161kodi konzumirati male obroke svaka <strong>3-4 sata.<\/strong><\/li>\n\n\n\n<li><strong>Energetski napitci <\/strong>\u2013 sadr\u017ee <strong><a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofein<\/a><\/strong>, a neki i <a title=\"Taurin - GymBeam\" href=\"https:\/\/gymbeam.hr\/taurin-gymbeam.html\"><strong>taurin<\/strong><\/a>, aminokiselinu s potencijalnim u\u010dinkom na sagorijevanje masti. Me\u0111utim, imajte na umu da \u0107ete osim <strong>kofeina<\/strong> <strong>u njima<\/strong> prona\u0107i i <strong>visok udio \u0161e\u0107era.<\/strong><\/li>\n\n\n\n<li><strong>Nemojte zaboraviti na spavanje <\/strong>\u2013 nedostatak odmora \u201craspr\u0161uje\u201d razinu <strong>grelina<\/strong> (hormon gladi) i <strong>leptina<\/strong> (hormon sitosti), koji mo\u017ee sprije\u010diti <strong>prejedanje<\/strong>. Biti aktivan je sjajno, ali adekvatan odmor je tako\u0111er koristan.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Metabolizam se mijenja tijekom \u017eivota, mi nemamo potpuni utjecaj na njegovu brzinu, ali na njegovu aktivnost mo\u017eemo utjecati fizi\u010dkom aktivno\u0161\u0107u, prehranom i drugim \u010dimbenicima. Metabolizam se s godinama mijenja, \u0161to je jo\u0161 jedan razlog za\u0161to su napori na njegovom pobolj\u0161anju opravdani. Zanima li vas tema<strong> ubrzavanje metabolizma<\/strong> i \u017eelite li da <strong>va\u0161i prijatelji saznaju vi\u0161e o tome?<\/strong> Slobodno <strong>podr\u017eite \u010dlanak dijeljenjem<\/strong><strong>.<\/strong><\/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-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\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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","protected":false},"excerpt":{"rendered":"<p>Metabolizam je kompleks kemijskih reakcija koji su tijelu potrebni za pravilno funkcioniranje. Do neke mjere, odre\u0111en je genetski, ali njegovu aktivnost mo\u017eemo podr\u017eati vje\u017ebanjem, prehranom ili hidracijom. U \u010dlanku mo\u017eete pro\u010ditati savjete o tome kako pobolj\u0161ati metabolizam na jednostavan na\u010din.<\/p>\n","protected":false},"author":25,"featured_media":179699,"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":[135],"tags":[6860,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-231597","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-metabolizam-hr","9":"tag-vjezbe-hr","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako Ubrzati Metabolizam i Sagorjeti Vi\u0161e Kalorija? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Na brzinu metabolizma mo\u017ee se donekle utjecati vje\u017ebanjem, prehranom ili hidratacijom. 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