{"id":231763,"date":"2020-09-05T13:15:00","date_gmt":"2020-09-05T11:15:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=231763"},"modified":"2023-05-13T20:35:54","modified_gmt":"2023-05-13T18:35:54","slug":"cum-sa-accelerati-metabolismul-si-sa-ardeti-mai-mult","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-accelerati-metabolismul-si-sa-ardeti-mai-mult\/","title":{"rendered":"Cum s\u0103 accelera\u021bi metabolismul \u0219i s\u0103 arde\u021bi mai mult?"},"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.ro\/blog\/cum-sa-accelerati-metabolismul-si-sa-ardeti-mai-mult\/#Metabolismul_%E2%80%93_transformarea_substantelor_din_organism\" title=\"Metabolismul \u2013 transformarea substan\u021belor din organism\">Metabolismul \u2013 transformarea substan\u021belor din organism<\/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.ro\/blog\/cum-sa-accelerati-metabolismul-si-sa-ardeti-mai-mult\/#Cum_sa_accelerati_metabolismul\" title=\"Cum s\u0103 accelera\u021bi metabolismul?\">Cum s\u0103 accelera\u021bi metabolismul?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ave\u021bi senza\u021bia c\u0103 <strong>metabolismul<\/strong> prietenilor vo\u0219tri func\u021bioneaz\u0103 mai bine dec\u00e2t al vostru? Acest proces nu poate fi influen\u021bat \u00een totalitate, dar exist\u0103 modalit\u0103\u021bi de a <strong>\u201efor\u021ba\u201d pu\u021bin<\/strong> rata metabolic\u0103. \u00cel pute\u021bi accelera prin consumul a jum\u0103tate de litru de ap\u0103. Citi\u021bi articolul nostru despre <strong>metabolism \u0219i modalit\u0103\u021bile de accelerare ale acestuia.<\/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=\"Metabolismul_%E2%80%93_transformarea_substantelor_din_organism\"><\/span><strong>Metabolismul \u2013 transformarea substan\u021belor din organism<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Procesele chimice au loc \u00een organism aproape constant. Chiar dac\u0103 nu suntem con\u0219tien\u021bi de aceastea, corpul nostru lucreaz\u0103 astfel \u00eenc\u00e2t s\u0103 putem func\u021biona pe deplin. Termenul de&nbsp;<strong>metabolism<\/strong>&nbsp;se refer\u0103 la <strong>procesele biochimice<\/strong> al c\u0103ror rol este <strong>\u201es\u0103 ne men\u021bin\u0103 \u00een via\u021b\u0103\u201d<\/strong>. Adesea ve\u021bi \u00eent\u00e2lni o \u00eemp\u0103r\u021bire a reac\u021biilor \u00een <strong>anabolice \u0219i catabolice<\/strong>. \u00cen timpul reac\u021biiloe&nbsp;<strong>anabolice<\/strong>, organismul folose\u0219te energie din procesele catabolice pentru a <strong>crea structuri celulare<\/strong> din blocuri de construc\u021bii mai mici. Un exemplu este <strong>formarea proteinelor din aminoacizi.<\/strong> \u00cen schimb, \u00een timpul proceselor&nbsp;<strong>catabolice<\/strong>, <strong>moleculele<\/strong> mai mari sunt<strong> descompuse \u00een altele mai mici<\/strong> pentru a ob\u021bine energie. Reac\u021biile catabolice includ <strong>descompunerea alimentelor \u00een timpul digestiei<\/strong>. Metabolismul este foarte complex, este important pentru s\u0103n\u0103tate ca reac\u021biile s\u0103 aib\u0103 loc corect, deoarece rata metabolismului se reflect\u0103 \u0219i \u00een greutatea noastr\u0103. <span style=\"color:#ff6600\" class=\"tadv-color\">[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>Organismul are nevoie de energie pentru a func\u021biona, iar valoarea minim\u0103 pentru a men\u021bine procesele biochimice se nume\u0219te <strong>rata metabolismului bazal.<\/strong> Acestea sunt caloriile necesare pentru <strong>cele mai de baz\u0103 procese<\/strong>, cum ar fi r<strong>espira\u021bia, func\u021bia circulatorie sau procesarea alimentelor<\/strong>. Depinde de v\u00e2rst\u0103 \u0219i de stilul de via\u021b\u0103, dar rata metabolismului bazal este de aproximativ <strong>40-70% din nevoile energetice zilnice.<\/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>Dori\u021bi s\u0103 v\u0103 <strong>calcula\u021bi rata metabolic\u0103 bazal\u0103<\/strong> \u0219i consumul zilnic de energie? Citi\u021bi articolul nostru&nbsp;\u2013 <a href=\"https:\/\/gymbeam.ro\/blog\/cum-se-calculeaza-rata-metabolica-bazala-si-consumul-zilnic-de-energie\/\" target=\"_blank\" rel=\"noopener noreferrer\">Cum se calculeaz\u0103 rata metabolic\u0103 bazal\u0103 \u0219i consumul zilnic de energie?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general este valabil faptul c\u0103 <strong>un corp \u201emai mare\u201d <\/strong>are nevoie de <strong>mai mult\u0103 energie<\/strong> pentru a func\u021biona. C\u00e2nd compar\u0103m consumul de energie,<strong>mu\u0219chii<\/strong> au nevoie de <strong>mai mult\u0103 energie dec\u00e2t gr\u0103simea<\/strong> \u0219i, prin urmare, persoanele cu o propor\u021bie mai mare de mu\u0219chi au un metabolism mai rapid. Prin urmare, ave\u021bi grij\u0103 la dietele drastice, \u00een care organismul este obligat s\u0103 foloseasc\u0103 energie din mu\u0219chi. Pierderea muscular\u0103 \u00eencetine\u0219te metabolismul. <strong>Men\u021binerea \u0219i construirea masei musculare<\/strong>&nbsp;cu ajutorul stilul de via\u021b\u0103 \u0219i al exerci\u021biilor fizice sunt&nbsp;<strong>un mod eficient<\/strong> de a controla, cel pu\u021bin par\u021bial, rata metabolismului. <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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-premena-l\u00e1tok-v-organizme-1124x749.jpg\" alt=\"Metabolismul - transformarea substan\u021belor din organism\" class=\"wp-image-179774\" width=\"843\" height=\"562\" title=\"Metabolismul - transformarea substan\u021belor din organism\" 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><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Un metabolism mai lent<\/strong><\/h3>\n\n\n\n<p><strong>Metabolismul se schimb\u0103<\/strong> de-a lungul vie\u021bii, datorit\u0103 stilului de via\u021b\u0103, dar,<strong> \u00een mod natural, \u00eencetine\u0219te<\/strong>&nbsp;odat\u0103<strong> cu v\u00e2rsta<\/strong>. Nu crede\u021bi? Poate c\u0103 deja sunte\u021bi la o v\u00e2rst\u0103 c\u00e2nd v\u0103 aminti\u021bi cu nostalgie c\u00e2t de mult putea\u021bi s\u0103 m\u00e2nca\u021bi cu ceva timp \u00een urm\u0103, f\u0103r\u0103 s\u0103 lua\u021bi \u00een greutate. Metabolismul este esen\u021bial pentru men\u021binerea greut\u0103\u021bii, astfel \u00eenc\u00e2t prin \u00eencetinirea acestuia \u00eencep s\u0103 se acumuleze \u0219i c\u00e2teva kilograme. <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>Odat\u0103 cu v\u00e2rsta, metabolismul \u00eencetine\u0219te \u0219i, potrivit cercet\u0103rilor, acest lucru se datoreaz\u0103&nbsp;<strong>pierderii musculare \u0219i a reducerii activit\u0103\u021bii. Mitocondriile \u0219i pompele de sodiu-potasiu<\/strong> sunt p\u0103r\u021bi ale celulei ale c\u0103ror func\u021bii&nbsp;<strong>scad de asemenea odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103<\/strong>, dar nu au un efect at\u00e2t de mare asupra metabolismului, c\u00e2t are activitatea fizic\u0103 \u0219i pierderea muscular\u0103. Una dintre <strong>func\u021biile mitocondriilor este producerea energiei<\/strong>, iar rolul <strong>pompelor de sodiu-potasiu<\/strong> este de a muta <strong>ionii de sodiu \u0219i potasiu<\/strong> pe membrana celular\u0103. De\u0219i procesele \u00eencetinesc odat\u0103 cu v\u00e2rsta, rezult\u0103 de aici c\u0103 \u0219i metabolismul \u00eencetine\u0219te odat\u0103 cu v\u00e2rsta, dar \u00eentr-o oarecare m\u0103sur\u0103 putem influen\u021ba acest fapt. <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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/pomal\u0161\u00ed-metabolizmus-1124x749.jpg\" alt=\"Un metabolism mai lent\" class=\"wp-image-179735\" width=\"843\" height=\"562\" title=\"Un metabolism mai lent\" 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><\/div>\n\n\n\n<p>Pot exista mai multe motive pentru un metabolism mai lent, inclusiv <strong>mo\u0219tenirea genetic\u0103<\/strong>. Nu este doar un mit sau o simpl\u0103 scuz\u0103. Cercet\u0103torii de la Universitatea Cambridge <strong>au descoperit <\/strong>\u00eentr-adev\u0103r <strong>o gen\u0103,<\/strong> care poate fi responsabil\u0103 pentru <strong>activitatea metabolic\u0103 mai lent\u0103 \u0219i de obezitate.<\/strong>Convingerea c\u0103 obezitatea poate fi legat\u0103 de gene este mai veche, dar abia acum a fost identificat\u0103 o gen\u0103 real\u0103. Se nume\u0219te<strong> KSR2<\/strong> \u0219i, potrivit cercet\u0103torilor, muta\u021bia sa <strong>poate reduce capacitatea<\/strong> celulelor <strong>de a metaboliza glucoza \u0219i acizii gra\u0219i.<\/strong> Aceast\u0103 descoperire nu este doar o scuz\u0103 oficial\u0103 pentru persoanele supraponderale. \u00cen viitor, vom putea vedea utilizarea genei \u00een scopuri medicale \u0219i tratamentul obezit\u0103\u021bii. <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>\u00cen afar\u0103 de genetic\u0103,<strong> hormonii<\/strong>, diverse <strong>medicamente, lipsa somnului, stresul<\/strong> sau <strong>regimul de hidratare<\/strong> pot, de asemenea, provoca un metabolism mai lent. \u00centrebarea r\u0103m\u00e2ne dac\u0103 este posibil s\u0103 acceler\u0103m metabolismul, ca s\u0103 func\u021bioneze conform ideilor noastre, iar r\u0103spunsul este \u2013 putem \u00eentr-o anumit\u0103 m\u0103sur\u0103. Din p\u0103cate, nu pute\u021bi \u201emodifica\u201d genetica, dar<strong> pute\u021bi sus\u021bine rata emtabolic\u0103<\/strong> prin <strong>schimb\u0103ri \u00een stilul de via\u021b\u0103,<\/strong> de exemplu prin <strong>exerci\u021bii fizice,<\/strong> o <strong>alimenta\u021bie<\/strong> adecvat\u0103 sau<strong> hidratare<\/strong>. Pe l\u00e2ng\u0103 cadrul general, exist\u0103 <strong>obiceiuri specifice,<\/strong> care v\u0103 vor ajuta metabolismul s\u0103 ard\u0103 mai bine. <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=\"Cum_sa_accelerati_metabolismul\"><\/span><strong>Cum s\u0103 accelera\u021bi metabolismul?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Avem control asupra metabolismului \u00eentr-o oarecare m\u0103sur\u0103, chiar dac\u0103 acesta \u00eencetine\u0219te odat\u0103 cu v\u00e2rsta. Am selectat c\u00e2teva modalit\u0103\u021bi pentru a v\u0103 ajuta metabolismul s\u0103 func\u021bioneze corect.&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\"><strong>Metabolismul \u0219i activitatea fizic\u0103<\/strong><\/h3>\n\n\n\n<p>Exerci\u021biile \u0219i activitatea fizic\u0103 trebuie s\u0103 fie puse pe primul loc pentru accelerarea metabolismului, deoarece sunt una dintre modalit\u0103\u021bile cheie. <strong>Mu\u0219chii ard mai multe calorii<\/strong> dec\u00e2t depozitele de gr\u0103simi, chiar \u0219i dup\u0103 un antrenament. Acest lucru se datoreaz\u0103<strong> EPOC<\/strong> (excess post-exercise oxygen consumption), datorit\u0103 c\u0103ruia <strong>metabolismul<\/strong> va fi <strong>mai rapid<\/strong> chiar \u0219i la c\u00e2teva ore dup\u0103 antrenament. EPOC poate fi tradus ca un <strong>consum excesiv de oxigen dup\u0103 antrenament<\/strong>. Este cantitatea de oxigen necesar\u0103 pentru <strong>recuperarea corpului<\/strong> \u0219i este utilizat\u0103, de exemplu, pentru completarea <strong>oxigenului \u00een vasele de s\u00e2nge \u0219i mu\u0219chi,<\/strong> pentru a <strong>repara mu\u0219chii<\/strong> dup\u0103 antrenament sau pentru a <strong>restabili temperatura corpului.<\/strong> Organismul are nevoie de aproximativ <strong>5 calorii<\/strong> pentru a consuma <strong>1 litru de oxigen<\/strong>, cresc\u00e2nd cantitatea de oxigen consumat\u0103 \u00een timpul \u0219i dup\u0103 antrenament, va cre\u0219te \u00een mod natural \u0219i num\u0103rul de calorii arse. Corpul are nevoie nu numai de energie pentru antrenamente, dar \u0219i pentru recuperarea ulterioar\u0103, iar acest lucru nu trebuie uitat. <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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-cvi\u010denie-1073x1124.jpg\" alt=\"Metabolismul \u0219i activitatea fizic\u0103\" class=\"wp-image-179761\" width=\"805\" height=\"843\" title=\"Metabolismul \u0219i activitatea fizic\u0103\" 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><\/div>\n\n\n\n<p>Pute\u021bi face diferite exerci\u021bii fizice \u0219i cu siguran\u021b\u0103 v\u0103 \u00eentreba\u021bi dac\u0103 este mai bine s\u0103 opta\u021bi pentru <strong>antrenamentele cardio sau antrenamentele de for\u021b\u0103.<\/strong>Adev\u0103rul este c\u0103<strong> ambele sunt utile<\/strong> \u0219i ar fi ideal s\u0103 face\u021bi un <strong>antrenament aerob \u0219i unul anaerob.<\/strong> Indiferent dac\u0103 prefera\u021bi alergarea sau exerci\u021biile de grup, cu c\u00e2t antrenamentul aerobic este mai intens, cu at\u00e2t ve\u021bi arde mai mult. \u00cen cazul unui<strong> jogging de 30 de minute<\/strong>, ve\u021bi arde aproximativ<strong> 250 de calorii,<\/strong> \u00een acela\u0219i timp \u00een timpul<strong> antrenamentelor de for\u021b\u0103<\/strong> ve\u021bi arde \u00een jur de <strong>130 \u2013 220 calorii.<\/strong> Deci, arde\u021bi mai mult \u00een timpul unui antrenament cardio. Pe de alt\u0103 parte, dup\u0103 antrenamentul de for\u021b\u0103, metabolismul poate fi \u00een <strong>\u201eregim accelerat\u201d<\/strong> pentru alte <strong>38 de ore<\/strong>, ceea ce cu siguran\u021b\u0103 nu este de neglijat. Conform unui studiu din 2001, antrenamentul cu greut\u0103\u021bi a dus la o <strong>cre\u0219tere a metabolismului \u201e\u00een repaus\u201d<\/strong> de <strong>9% la b\u0103rba\u021bi<\/strong> \u0219i <strong>4% la femei.<\/strong>Progresul este mai accentuat la b\u0103rba\u021bi, dar nici 4% nu este de neglijat. \u00centre participan\u021bi au fost responden\u021bi mai tineri \u0219i mai \u00een v\u00e2rst\u0103, de ambele sexe, iar la sf\u00e2r\u0219itul studiului, autorii afirm\u0103 c\u0103 modific\u0103rile ratei absolute \u0219i relative a metabolismului \u00een repaus au fost influen\u021bate de sex, nu de v\u00e2rst\u0103. <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>De\u0219i pute\u021bi arde <strong>mai multe calorii<\/strong> cu un antrenament <strong>cardio<\/strong>, \u00eens\u0103 prin <strong>antrenamentul de for\u021b\u0103<\/strong> ve\u021bi men\u021bine <strong>\u201erata mai mare\u201d a metabolismului<\/strong>pentru mai mult timp, sus\u021bin\u00e2nd \u00een acela\u0219i timp <strong>cre\u0219terea \u0219i men\u021binerea masei musculare<\/strong>. Fie c\u0103 sunt antrenamente aerobe sau anaerobe, ambele ne influen\u021beaz\u0103 metabolismul, arderea gr\u0103similor \u0219i formarea corpului. Num\u0103rul de calorii arse \u00een timpul zilei poate fi sus\u021binut cu ajutorul activit\u0103\u021bii fizice \u0219i ar fi ideal s\u0103 g\u0103si\u021bi timp pentru antrenamentele cardio \u0219i de for\u021b\u0103 regulate. Pe l\u00e2ng\u0103 timpul necesar pe banda de alegare sau cu gantere, <strong>activit\u0103\u021bile obi\u0219nuite<\/strong> sunt de asemenea benefice, de exemplu <strong>evitarea lifturilor \u0219i a sc\u0103rilor rulante, <\/strong>eventual alege\u021bo mersul pe jos p\u00e2n\u0103 la cump\u0103r\u0103turi. Cu siguran\u021b\u0103 a\u021bi auzit expresia \u2013 sunt slabi pentru c\u0103 au un metabolism rapid. Poate c\u0103 genetica a oferit cuiva un metabolism mai rapid, dar poate este o persoan\u0103 mai activ\u0103 \u00een timpul zilei. <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\"><strong>Un aport suficient de proteine<\/strong><\/h3>\n\n\n\n<p>Proteinele au un <strong>efect termic mai mare<\/strong> dec\u00e2t carbohidra\u021bii sau gr\u0103simile. Acest lucru \u00eenseamn\u0103 c\u0103<strong> ve\u021bi arde mai multe calorii atunci c\u00e2nd consuma\u021bi proteine.<\/strong> Prin consumul de proteine din alimenta\u021bie sau sub form\u0103 de <a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\">suplimente nutritive<\/a> ve\u021bi completa cantitatea, ceea ce sus\u021bine \u0219i metabolismul. Conform unui studiu din 2008, un aport zilnic de <strong>25-30% de calorii din proteine<\/strong> poate cre\u0219te metabolismul pe zi <strong>cu<\/strong> p\u00e2n\u0103 la <strong>80-100 de calorii.<\/strong> Prin urmare, v\u0103 pute\u021bi sus\u021bine metabolismul aleg\u00e2nd o diet\u0103 cu un con\u021binut mai mare de proteine. <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>Dac\u0103 v\u0103 intereseaz\u0103 efectul proteinelor asupra pierderii \u00een greutate, citi\u021bi articolul \u2013 <a href=\"https:\/\/gymbeam.ro\/blog\/proteinele-si-pierderea-in-greutate\/\" target=\"_blank\" rel=\"noopener noreferrer\">Proteinele \u0219i pierderea \u00een greutate: cum afecteaz\u0103 proteinele pierderea \u00een greutate?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-bielkov\u00edn-1124x1124.jpg\" alt=\"Metabolismul \u0219i aportul de proteine\" class=\"wp-image-179748\" width=\"843\" height=\"843\" title=\"Metabolismul \u0219i aportul de proteine\" 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><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vitaminele \u0219i mineralele care sus\u021bin metabolismul<\/strong><\/h3>\n\n\n\n<p>Nu numai proteinele ajut\u0103 la accelerarea metabolismului \u0219i la o ardere mai bun\u0103 a caloriilor. Vitaminele \u0219i mineralele au, de asemenea, un rol pe care nu trebuie s\u0103-l neglija\u021bi. Aici sunt c\u00e2teva exemple <span style=\"color:#ff6600\" class=\"tadv-color\">[9] [10] [11] [12]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/gymbeam.ro\/vitamina-b\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Vitaminele din grupa B<\/strong><\/a> \u2013 poate le cunoa\u0219te\u021bi dup\u0103 denumire, cum ar fi <strong>niacin\u0103, biotin\u0103<\/strong> sau <strong>tiamin\u0103 <\/strong>sau eventual dup\u0103 numere. <strong>Vitaminele B1, B2, B3, B5, B6, B7, B9<\/strong> sau <strong>B12<\/strong> sunt prezente \u00een mai multe procese din organism \u0219i includ \u0219i metabolismul. Le g\u0103si\u021bi \u00een <strong>carne, fructe, <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/legume\/\" class=\"ek-link\">legume<\/a> \u0219i nuci \u0219i<\/strong> \u00een <a href=\"https:\/\/gymbeam.ro\/vitamin-b-complex-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">complexul-B<\/a> \u0219i alte suplimente.<\/li><li><strong>Vitamina D<\/strong> \u2013 o lu\u0103m \u00een timp ce st\u0103m la <strong>soare<\/strong>, dar o g\u0103sim \u0219i \u00een <strong>alimente<\/strong> \u0219i <a href=\"https:\/\/gymbeam.ro\/vitamina-d\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>suplimente.<\/strong><\/a> Potrivit oamenilor de \u0219tiin\u021b\u0103, ar putea fi benefic\u0103 \u00een <strong>reglarea glicemiei \u0219i \u00een \u00eembun\u0103t\u0103\u021birea rezisten\u021bei la insulin\u0103<\/strong> la pacien\u021bii cu diabet. Nu numai pentru metabolism, dar \u0219i pentru s\u0103n\u0103tatea general\u0103, este bine s\u0103 men\u021bine\u021bi o cantitate suficient\u0103 de vitamina D. Suplimentarea vitaminei D va sus\u021bine <strong>imunitatea, oasele<\/strong> \u0219i <strong>func\u021biile cognitive.<\/strong><\/li><li><strong>Magneziu \u2013 <\/strong>deficitul de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magneziu<\/strong><\/a> este din p\u0103cate foarte frecvent \u00een prezent, ceea ce poate duce la <strong>probleme ale sistemului nervos, tensiune arterial\u0103<\/strong> sau <strong>sensibilitate la insulin\u0103<\/strong>. Este important pentru men\u021binerea unui metabolism corect \u0219i se reg\u0103se\u0219te \u00een <strong>banane, spanac<\/strong> sau <strong>cereale integrale<\/strong>.<\/li><li><strong>Fier \u2013 <\/strong>avem nevoie de el pentru <strong>transferul oxigenului \u00een celulele sanguine, func\u021bionarea celulelor,<\/strong> dar \u0219i pentru <strong>metabolism<\/strong>. Un nivelul sc\u0103zut \u00eenseamn\u0103 c\u0103 nu va ajunge <strong>suficient oxigen \u00een mu\u0219chi<\/strong> \u0219i nu exist\u0103 <strong>o ardere suficient\u0103 a gr\u0103simiilor ca \u0219i combustibil.<\/strong> <a href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">Fier<\/a> g\u0103si\u021bi \u00een <strong>carne, leguminoase <\/strong>sau<strong> nuci.<\/strong><\/li><li><strong>Calciu \u2013 <\/strong>este \u00een general cunoscut pentru beneficiile pe care le are asupra <strong>s\u0103n\u0103t\u0103\u021bii<\/strong> <strong>oaselor<\/strong>, dar \u00een plus este benefic \u0219i pentru <strong>s\u0103n\u0103tatea metabolismului \u0219i pentru nivelul zah\u0103rului din s\u00e2nge<\/strong>. Aproape tot calciul se g\u0103se\u0219te \u00een <strong>oase \u0219i din\u021bi<\/strong>, dar este important \u0219i pentru <strong>mu\u0219chi \u0219i sistemul nervos<\/strong>. Cercet\u0103rile din 2010 sugereaz\u0103 c\u0103 dozele mai mari de <a href=\"https:\/\/gymbeam.ro\/calciu\" target=\"_blank\" rel=\"noopener noreferrer\">calciu<\/a> cu vitamina D pot avea un efect pozitiv asupra pierderii \u00een greutate. Sursele sale sunt <strong>produsele lactate<\/strong>, dar \u0219i <strong>broccoli, varza<\/strong> \u0219i majoritatea <strong>cerealelor.<\/strong><\/li><\/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=\"8344,28340,36358,77962,80965,105286\" ><\/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\"><strong>Metabolismul \u0219i consumul de lichide<\/strong><\/h3>\n\n\n\n<p>Corpul uman este format \u00een mare parte din ap\u0103, iar hidratarea este esen\u021bial\u0103 pentru via\u021b\u0103. Conform mai multor studii, <strong>consumul de lichide<\/strong> este benefic \u0219i pentru<strong> metabolism<\/strong>. Poate c\u0103 nu v-a\u021bi g\u00e2ndit, dar unul dintre motive este<strong> \u00eenc\u0103lzirea apei<\/strong> consumate. Un studiu din 2003 a examinat consumul de energie dup\u0103 ce participan\u021bii au b\u0103ut <strong>500 ml de ap\u0103<\/strong>. Conform articolului, rata metabolic\u0103 a crescut cu 30%, valorile maxime ap\u0103r\u00e2nd dup\u0103 30-40 minute \u0219i valoarea termogenezei a reprezentat <strong>100 kJ<\/strong>. <strong>40% din energie<\/strong> a fost folosit\u0103 pentru \u00eenc\u0103lzirea apei din corp de la <strong>22 la 37 \u00b0C<\/strong>. 100 kJ nu reprezint\u0103 100 de calorii, iar pentru unii poate fi o cantitate neglijabil\u0103, dar pe de alt\u0103 parte este extraordinar c\u0103 putem sus\u021bine metabolismul cu o activitate at\u00e2t de normal\u0103 \u0219i de simpl\u0103. S\u0103 nu uit\u0103m c\u0103 hidratarea este util\u0103 \u0219i pentru <strong>senza\u021bia de sa\u021bietate<\/strong> \u0219i, potrivit cercet\u0103rilor, o persoan\u0103 m\u0103n\u00e2nc\u0103 mai pu\u021bin dac\u0103 bea ap\u0103 cu 30 de minute \u00eenainte de mas\u0103. <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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/08\/metabolizmus-a-pr\u00edjem-tekut\u00edn-1124x749.jpg\" alt=\"Metabolismul \u0219i consumul de lichide\" class=\"wp-image-179722\" width=\"843\" height=\"562\" title=\"Metabolismul \u0219i consumul de lichide\" 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><\/div>\n\n\n\n<p>Nu vorbim doar despre consumul de ap\u0103 pur\u0103, dar \u0219i <strong>cafeaua \u0219i ceaiul<\/strong> sunt printre b\u0103uturile care sus\u021bin metabolismul. <a href=\"https:\/\/gymbeam.ro\/bio-ceai-verde-fair-trade-english-tea-shop.html\" target=\"_blank\" rel=\"noopener noreferrer\">Ceaiul verde<\/a> poate fi o alternativ\u0103 excelent\u0103 dac\u0103 nu sunte\u021bi un fan al apei pure. Conform cercet\u0103rilor, con\u021binutul de <strong>catechine \u0219i cofein\u0103<\/strong> din ceai poate accelera metabolismul, \u0219i chiar ceaiul <strong>oolong<\/strong> sau <strong>ceaiul verde<\/strong> v\u0103 ajut\u0103 la \u00eembun\u0103t\u0103\u021birea utiliz\u0103rii <strong>depozitelor de gr\u0103simi ca energie.<\/strong> De dragul obiectivit\u0103\u021bii, trebuie s\u0103 ad\u0103ug\u0103m c\u0103 exist\u0103 \u0219i cercet\u0103ri care demonstreaz\u0103 efectul zero al acestor ceaiuri asupra metabolismului. Efectul s\u0103u poate fi minim, dar \u00een acela\u0219i timp ofer\u0103 un <strong>aport pl\u0103cut <\/strong>pentru iubitorii de ceai verde. Prefera\u021bi cafeaua? Cafeaua are, de asemenea, un beneficiu pentru metabolism. \u0218ase studii diferite au confirmat faptul c\u0103 iubitorii de cafea, care beau <strong>3 cafele pe zi<\/strong> ard <strong>cu 100 de calorii mai mult<\/strong> pe zi. Desigur, acesta nu este un motiv pentru cre\u0219terea aportului zilnic de cofein\u0103, dar este un bonus pl\u0103cut pentru persoanele, care nu \u00ee\u0219i pot imagina diminea\u021ba f\u0103r\u0103 cafea. <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>Dori\u021bi s\u0103 afla\u021bi mai multe despre <strong>beneficiile ceaiului verde<\/strong>? Ve\u021bi g\u0103si tot ce este important \u00een articolul \u2013 <a href=\"https:\/\/gymbeam.ro\/blog\/8-efecte-pozitive-ale-ceaiului-verde-pentru-sanatatea-sportivilor\/\" target=\"_blank\" rel=\"noopener noreferrer\">8 efecte pozitive ale ceaiului verde pentru s\u0103n\u0103tatea sportivilor.<\/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\"><strong>Alte modalit\u0103\u021bi prin care pute\u021bi sus\u021bine metabolismul<\/strong><\/h3>\n\n\n\n<p>Efectele antrenamentului, hidrat\u0103rii sau ale ceaiului verde pot varia, deoarece metabolismul fiec\u0103ruia dintre noi func\u021bioneaz\u0103 diferit. Pentru completare, v\u0103 prezent\u0103m alte modalit\u0103\u021bi poten\u021biale de a v\u0103 ajuta metabolismul <span style=\"color:#ff6600\" class=\"tadv-color\">[24] [26] [27] [28]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Chili \u0219i piper <\/strong>\u2013 ghimbirul sau ardeiul iute care con\u021bin capsaicin\u0103, pot ajuta metabolismul<\/li><li><strong>Luarea meselor la intervale regulate \u2013 <\/strong>perioade lungi<strong> f\u0103r\u0103 m\u00e2ncare<\/strong> pot <strong>\u00eencetini arderea caloriilor.<\/strong> Consumul meselor cu regularitate este benefic pentru organism, de aceea este bine s\u0103 lua\u021bi masa la fiecare <strong>3-4 ore.<\/strong><\/li><li><strong>B\u0103uturi energizante<\/strong> \u2013 con\u021bin <strong><a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">cofein\u0103<\/a><\/strong> , iar unele con\u021bin \u0219i <a href=\"https:\/\/gymbeam.ro\/taurina-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>taurin\u0103<\/strong>,<\/a> un aminoacid cu efect poten\u021bial asupra arderii gr\u0103similor. Re\u021bine\u021bi, totu\u0219i, c\u0103 pe l\u00e2ng\u0103 cofein\u0103, aceste b\u0103uturi au adesea un <strong>con\u021binut ridicat de zah\u0103r.<\/strong><\/li><li><strong>Nu uita\u021bi de somn<\/strong> \u2013 odihna insuficient\u0103 regleaz\u0103 nivelul de <strong>grelin\u0103<\/strong> (hormonul foamei) \u0219i<strong> leptin\u0103<\/strong> (hormonul sa\u021biet\u0103\u021bii), care pot preveni <strong>supraalimentarea.<\/strong> A fi activ este excelent, dar odihna este de asemenea benefic\u0103.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Metabolismul se schimb\u0103 pe parcursul vie\u021bii \u0219i nu putem influen\u021ba complet rata acestuia, dar putem influen\u021ba activitatea acestuia prin sport, diet\u0103 \u0219i al\u021bi factori. Metabolismul se schimb\u0103 odat\u0103 cu v\u00e2rsta, care este un alt motiv pentru care eforturile de sus\u021binere ale acestuia sunt justificate. V\u0103 intereseaz\u0103 subiectul despre<strong> accelerarea metabolismului<\/strong> \u0219i dori\u021bi ca <strong>prietenii vo\u0219tri s\u0103 afle despre asta?<\/strong> Atunci nu ezita\u021bi \u0219i <strong>sus\u021bine\u021bi articolul cu un share.<\/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>Metabolismul este un complex de reac\u021bii chimice de care organismul are nevoie pentru a func\u021biona corect. \u00centr-o oarecare m\u0103sur\u0103, ne este dat genetic, dar \u00eei putem sus\u021bine activitatea prin exerci\u021bii fizice, diet\u0103 sau hidratare. Despoeri\u021bi sfaturile noastre din articol despre cum v\u0103 pute\u021bi \u00eembun\u0103t\u0103\u021bi metabolismul \u00eentr-un mod u\u0219or.<\/p>\n","protected":false},"author":25,"featured_media":179706,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6458,6866],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-231763","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-exercitii-ro","9":"tag-metabolism-ro","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>Cum s\u0103 accelera\u021bi metabolismul \u0219i s\u0103 arde\u021bi mai mult? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Rata metabolismului poate fi influen\u021bat\u0103 de exerci\u021bii fizice, diet\u0103 sau hidratare. 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