{"id":231841,"date":"2020-09-23T13:36:00","date_gmt":"2020-09-23T11:36:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=231841"},"modified":"2022-11-29T18:22:02","modified_gmt":"2022-11-29T17:22:02","slug":"kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/","title":{"rendered":"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij?"},"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.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#Metabolizem_%E2%80%93_transformacija_substanc_v_telesu\" title=\"Metabolizem \u2013 transformacija substanc v telesu\">Metabolizem \u2013 transformacija substanc v telesu<\/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.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#Kako_pospesiti_metabolizem\" title=\"Kako pospe\u0161iti metabolizem?\">Kako pospe\u0161iti metabolizem?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Se vam dozdeva, da <strong>metabolizem<\/strong> va\u0161ih prijateljev deluje bolje kot va\u0161? Na ta proces ne moremo popolno vplivati, toda hitrost lahko <strong>\u201cpospe\u0161imo\u201d<\/strong> <strong>do neke mere.<\/strong> To lahko dose\u017eemo \u017ee s tem, da popijemo pol litra vode.Preberite \u010dlanek <strong>o metabolizmu in na\u010dinih, kako ga pospe\u0161iti<\/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=\"Metabolizem_%E2%80%93_transformacija_substanc_v_telesu\"><\/span><strong>Metabolizem \u2013 transformacija substanc v telesu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kemi\u010dni procesi v telesu potekajo skoraj nenehno. \u010ceprav se tega ne zavedamo, na\u0161e telo deluje tako, da nam omogo\u010da pravilno delovanje. Izraz <strong>metabolizem<\/strong> se nana\u0161a na <strong>biokemi\u010dne procese<\/strong> , katerih naloga je, da nas <strong>\u201cobdr\u017eijo pri \u017eivljenju\u201d.<\/strong> Pogosto boste naleteli na delitev reakcij na <strong>anabolilne in kataboli\u010dne.<\/strong> V <strong>anaboli\u010dnih<\/strong>reakcijah telo uporablja energijo iz kataboli\u010dnih procesov za <strong>ustvarjanje celi\u010dnih struktur<\/strong> iz manj\u0161ih gradnikov. Primer je <strong>nastajanje beljakovin iz aminokislin<\/strong>. Nasprotno, v <strong>katabolizmu, <\/strong>ve\u010dje <strong>molekule se razgradijo v manj\u0161e<\/strong> zato, da dobijo energijo.Kataboli\u010dne reakcije vklju\u010dujejo <strong>razgradnjo hrane<\/strong> <strong>med prebavo.<\/strong> Metabolizem je zelo zapleten, za zdravje je zelo pomembno, da reakcije potekajo pravilno, saj se hitrost presnove odra\u017ea tudi na na\u0161i te\u017ei. <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>Telo potrebuje energijo za delovanje in minimum za vzdr\u017eevanje biokemi\u010dnih procesov se imenuje <strong>stopnja bazalnega metabolizma.<\/strong> To so kalorije, potrebne za <strong>najbolj obi\u010dajne procese,<\/strong> kot so <strong>dihanje, cirkulacija,<\/strong> ali <strong>procesiranje hrane.<\/strong> Odvisno od va\u0161e starosti in \u017eivljenjskega sloga, vendar je stopnja bazalnega metabolizma pribli\u017eno <strong>40-70% va\u0161ih dnevnih potreb po energiji<\/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>Si \u017eelite izra\u010dunati <strong>va\u0161o stopnjo bazalnega metabolizma<\/strong> in dnevno porabo energije? Poglejte si na\u0161 \u010dlanek \u2013 <a title=\"Kako izra\u010dunati bazalno hitrost presnove in dnevno porabo energije?\" href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-bazalno-hitrost-presnove-in-dnevno-porabo-energije\/\" target=\"_blank\" rel=\"noopener noreferrer\">Kako izra\u010dunati bazalno hitrost presnove in dnevno porabo energije?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na splo\u0161no, <strong>\u201cve\u010dje\u201d telo<\/strong> potrebuje <strong>ve\u010d energije<\/strong> za delovanje. Ko primerjamo potrebo po energiji, <strong>mi\u0161ice<\/strong> potrebujejo <strong>ve\u010d le-te kot ma\u0161\u010dobe<\/strong>, zato imajo ljudje z ve\u010djim dele\u017eem mi\u0161ic hitrej\u0161i metabolizem. Zato se pazite drasti\u010dnih diet, pri katerih telo prisilite k <strong>uporabi energije iz mi\u0161ic<\/strong>. Izguba mi\u0161ic bo upo\u010dasnila tudi va\u0161 metabolizem. <strong>Vzdr\u017eevanje in izgradnja mi\u0161ic<\/strong> z \u017eivljenjskim slogom in vadbo je <strong>u\u010dinkovit na\u010din<\/strong> vsaj delnega nadzora hitrosti 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\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=\"Presnova - preoblikovanje snovi v telesu\" class=\"wp-image-179774\" width=\"843\" height=\"562\" title=\"Presnova - preoblikovanje snovi v telesu\" 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\">Po\u010dasnej\u0161i metabolizem<\/h3>\n\n\n\n<p><strong>Metabolizem<\/strong> se skozi \u017eivljenje <strong>spreminja<\/strong> prete\u017eno zaradi \u017eivljenjskega sloga, <strong>seveda pa se s starostjo tudi upo\u010dasnjuje<\/strong>. Ne verjamete? Mogo\u010de ste \u017ee v starosti, ko se le z nostalgijo spominjate, koliko bi lahko pojedli \u017ee pred \u010dasom, ne da bi se zredili. Metabolizem je klju\u010dnega pomena za ohranjanje te\u017ee, zato boste z njegovo upo\u010dasnitvijo logi\u010dno pridobili ve\u010d te\u017ee. <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>Metabolizem se s starostjo upo\u010dasni, po raziskavah pa je to predvsem <strong>posledica izgube mi\u0161ic in zmanj\u0161ane aktivnosti<\/strong>. <strong>Mitohondrijske in natrijevo-kalijeve \u010drpalke<\/strong> so deli celice, katerih delovanje se <strong>s starostjo tudi zmanj\u0161uje<\/strong>, vendar na metabolizem nimajo toliko vpliva kot aktivnost in izguba mi\u0161ic. Ena od <strong>funkcij mitohondrija je proizvodnja energije<\/strong>, vloga <strong>natrijevo-kalijevih \u010drpalk<\/strong> pa je <strong>premikanje natrijevih in kalijevih ionov<\/strong> po celi\u010dni membrani. \u010ceprav se procesi s starostjo upo\u010dasnjujejo, nekako logi\u010dno sledi, da \u010dlovek s starostjo naravno pridobi na te\u017ei; vendar lahko do neke mere na to vplivamo. <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=\"Po\u010dasnej\u0161i metabolizem\" class=\"wp-image-179735\" width=\"843\" height=\"562\" title=\"Po\u010dasnej\u0161i metabolizem\" 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>Razlogov za po\u010dasnej\u0161i metabolizem je lahko ve\u010d, vklju\u010dno z na\u0161o <strong>genetiko<\/strong>. To ni le mit ali preprost izgovor. Raziskovalci na univerzi v Cambridgeu so res <strong>odkrili gen<\/strong>, ki je lahko odgovoren za <strong>po\u010dasnej\u0161o presnovno aktivnost in prekomerno telesno te\u017eo<\/strong>. Prepri\u010danje, da je debelost morda povezana z geni, je starej\u0161e, vendar je bil pravi gen odkrit \u0161ele nedavno. Imenuje se <strong>KSR2 <\/strong>in po mnenju raziskovalcev lahko njegova mutacija <strong>zmanj\u0161a sposobnost celic<\/strong>, da <strong>presnavljajo glukozo in ma\u0161\u010dobne kisline<\/strong>. To odkritje ni le uradni izgovor za ljudi s prekomerno telesno te\u017eo. V prihodnosti bomo morda videli uporabo gena v medicinske namene in zdravljenje debelosti. <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>Poleg genetike lahko po\u010dasnej\u0161i metabolizem povzro\u010dajo tudi <strong>hormoni<\/strong>, razli\u010dna <strong>zdravila<\/strong>, <strong>pomanjkanje spanja<\/strong>, <strong>stres<\/strong> ali <strong>dehidracija<\/strong>. Vpra\u0161anje ostaja, ali je mogo\u010de metabolizem pospe\u0161iti, da deluje v skladu z na\u0161imi idejami, in odgovor je \u2013 do neke mere. \u017dal genetike ne moremo \u00bbpretentati\u00ab, lahko pa <strong>hitrost metabolizma spodbudimo<\/strong> s <strong>spremembami v svojem \u017eivljenjskem slogu<\/strong>, na primer s <strong>treningi, pravilno prehrano in primerno hidracijo<\/strong>. Poleg splo\u0161nega okvira obstajajo tudi <strong>posebne navade<\/strong>, ki bodo pomagale, da se va\u0161 metabolizem za\u010dne bolje. <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_pospesiti_metabolizem\"><\/span>Kako pospe\u0161iti metabolizem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do neke mere imamo nadzor nad metabolizmom, \u010deprav se s starostjo upo\u010dasni. Za vas smo izbrali nekaj na\u010dinov, kako pomagati metabolizmu pravilno delovati.<\/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\">Metabolizem in vadba<\/h3>\n\n\n\n<p>Vadba in splo\u0161na telesna aktivnost morata biti na prvem mestu pri metabolizmu, saj je to eden klju\u010dnih na\u010dinov za njegovo pospe\u0161itev. <strong>Mi\u0161ice porabijo ve\u010d kalorij<\/strong> kot zaloge ma\u0161\u010dob, tudi po kon\u010dani vadbi. To je posledica<strong> EPOC<\/strong> (odve\u010dne porabe kisika po vadbi), zahvaljujo\u010d kateri bo va\u0161 <strong>metabolizem ostal hitrej\u0161i<\/strong> tudi nekaj ur po vadbi. To je koli\u010dina kisika, ki je potrebna za <strong>obnovo telesa<\/strong> in se uporablja na primer za <strong>nadome\u0161\u010danje kisika v krvnih \u017eilah in mi\u0161icah, obnovo mi\u0161ic<\/strong> po treningu in vzpostavitvijo <strong>prave telesne temperature<\/strong>. Telo potrebuje pribli\u017eno <strong>5 kalorij<\/strong>, da porabi <strong>1 liter kisika<\/strong>, pove\u010danje koli\u010dine kisika, ki ga zau\u017eijemo med vadbo in po njej, pa bo naravno pove\u010dalo \u0161tevilo porabljenih kalorij. Telo ne potrebuje samo energije za trening, ampak tudi za poznej\u0161e okrevanje, na kar pa ne smemo pozabiti. <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=\"Metabolizem in vadba\" class=\"wp-image-179761\" width=\"805\" height=\"843\" title=\"Metabolizem in vadba\" 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>Telovadite lahko na razli\u010dne na\u010dine in zagotovo se spra\u0161ujete, ali je bolje, da raje pose\u017eete po <strong>kardio vadbi ali treningu mo\u010di<\/strong>. Resnica je, da sta <strong>oba koristna<\/strong> in idealno bi bilo imeti <strong>tako aerobni kot anaerobni trening<\/strong>. Ne glede na to, ali imate raje tek ali skupinsko vadbo, bolj intenziven je va\u0161 aerobni trening, ve\u010d kalorij pokurite. S <strong>30-minutnim tekom<\/strong> boste porabili pribli\u017eno <strong>250 kalorij<\/strong>, hkrati pa boste med vadbo za mo\u010d porabili le pribli\u017eno <strong>130 \u2013 220 kalorij<\/strong>. Torej med enim treningom s kardio vadbami porabite ve\u010d kalorij. Po drugi strani pa je po treningu mo\u010di lahko metabolizem <strong>\u0161e 38 ur<\/strong> v \u201c<strong>pospe\u0161enem na\u010dinu<\/strong>\u201c, \u010desar vsekakor ne smemo prezreti. Glede na raziskavo iz leta 2001 so treningi z ute\u017emi za <strong>9% pove\u010dali presnovo \u201cv mirovanju\u201d pri mo\u0161kih in 4% pri \u017eenskah<\/strong>. Napredek je bolj izrazit pri mo\u0161kih, a tudi 4% ni zanemarljivo. Med kandidati so bili mlaj\u0161i in starej\u0161i pripadniki obeh spolov, na koncu raziskave pa so avtorji navedli, da je na spremembe absolutne in relativne stopnje metabolizma v mirovanju vplival spol, ne starost. <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>\u010ceprav lahko s kardio vadbo porabite <strong>ve\u010d kalorij<\/strong>, bodo treningi mo\u010di <strong>dlje \u010dasa ohranjali \u201cvi\u0161jo stopnjo\u201d metabolizma<\/strong>, hkrati pa bodo spodbujali <strong>rast in vzdr\u017eevanje mi\u0161ic<\/strong>. Tako aerobna kot anaerobna vadba vplivata na na\u0161 metabolizem, izgorevanje ma\u0161\u010dob in oblikovanje telesa. \u0160tevilo kalorij, porabljenih \u010dez dan, lahko spodbuja dejavnost, zato bi bilo idealno najti \u010das za redne kardio vadbe in treninge mo\u010di. Poleg namenskega \u010dasa na tekalni stezi ali vaj z ute\u017emi so koristne tudi <strong>obi\u010dajne dejavnosti<\/strong>, kot so <strong>ignoriranje dvigal in teko\u010dih stopnic<\/strong> ali sprehod do trgovine. Zagotovo ste \u017ee sli\u0161ali za rek \u2013 so vitki, ker imajo hiter metabolizem. Mogo\u010de je genetika komu resni\u010dno omogo\u010dila hitrej\u0161i metabolizem, morda pa je ta oseba bolj aktivna \u010dez dan. <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\">Zadosten vnos beljakovin<\/h3>\n\n\n\n<p>Beljakovine imajo <strong>vi\u0161ji toplotni u\u010dinek<\/strong> kot ogljikovi hidrati ali ma\u0161\u010dobe. To pomeni, da boste <strong>pri zau\u017eitju porabili ve\u010d kalorij<\/strong>. Z u\u017eivanjem beljakovin iz prehrane ali v obliki <a title=\"Beljakovine\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\">prehranskih dopolnil<\/a>, boste dopolnili njihovo koli\u010dino, ki bo tudi spodbudila metabolizem. Glede na raziskavo iz leta 2008 lahko dnevni vnos <strong>25-30% kalorij iz beljakovin<\/strong> pove\u010da metabolizem <strong>do 80-100 kalorij na dan<\/strong>. Zato lahko metabolizem podprete z izbiro prehrane z vi\u0161jo vsebnostjo beljakovin. <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>\u010ce vas zanima u\u010dinek beljakovin na huj\u0161anje, preberite \u010dlanek \u2013 <a title=\"Beljakovine in huj\u0161anje: kako beljakovine vplivajo na izgubo te\u017ee?\" href=\"https:\/\/gymbeam.si\/blog\/beljakovine-in-hujsanje-kako-beljakovine-vplivajo-na-hujsanje\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beljakovine in huj\u0161anje: kako beljakovine vplivajo na izgubo te\u017ee?<\/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=\"Zadosten vnos beljakovin\" class=\"wp-image-179748\" width=\"843\" height=\"843\" title=\"Zadosten vnos beljakovin\" 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>Vitamini in minerali za spodbujanje metabolizma<\/strong><\/h3>\n\n\n\n<p>Beljaovine pa niso edine, ki pomagajo zagnati metabolizem in s tem bolje kuriti kalorije. Svojo vlogo imajo tudi vitamini in minerali, ki jih vsekakor ne smete pozabiti. Tu je nekaj primerov <span style=\"color:#ff6600\" class=\"tadv-color\">[9] [10] [11] [12]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a title=\"Vitamini skupine B\" href=\"https:\/\/gymbeam.si\/vitamin-b\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Vitamini skupine B<\/strong><\/a><strong> \u2013<\/strong> morda jih poznate po imenih, kot so niacin, biotin ali tiamin, ali po \u0161tevilkah, kot so <strong>vitamini B1, B2, B3, B5, B6, B7, B9 ali B12.<\/strong> Prisotni so v ve\u010d procesih v telesu, vklju\u010dno z metabolizmom. Najdete jih v mesu, sadju, zelenjavi in ore\u0161\u010dkih ali v <a title=\"B-kompleks - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-b-complex-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">B-kompleksu<\/a> in drugih dopolnilih<\/li><li><strong>Vitamin D<\/strong> <strong>\u2013<\/strong> dobimo ga ob <strong>son\u010denju<\/strong>, najdemo pa ga tudi v <strong>prehrani<\/strong> in <a title=\"Vitamin D\" href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>dopolnilih<\/strong><\/a>. Po mnenju znanstvenikov bi lahko bil koristen pri <strong>uravnavanju krvnega sladkorja in izbolj\u0161anju odpornosti na inzulin pri <\/strong>bolnikih s sladkorno boleznijo. Ne samo za metabolizem, ampak tudi za splo\u0161no zdravje je prav, da vzdr\u017eujete zadostno koli\u010dino vitamina D. \u010ce dopolnjujete vitamin D, boste podpirali va\u0161 imunski sistem, zdravje kosti ter kognitivne funkcije<strong>.<\/strong><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magn<\/a><\/strong><a title=\"Magnezij\" href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>ezij<\/strong><\/a><strong> \u2013 <\/strong>pomanjkanje magnezija je v dana\u0161njem svetu \u017eal pogosto, kar lahko povzro\u010di <strong>te\u017eave z \u017eivci, krvnim tlakom ali ob\u010dutljivostjo na inzulin<\/strong>. Pomemben je za vzdr\u017eevanje ustrezne presnove, najdemo pa ga v <strong>bananah, \u0161pina\u010di ali polnozrnatih \u017eitaricah<\/strong>.<\/li><li><strong>\u017delezo \u2013 <\/strong>potrebujemo ga za <strong>prenos kisika v krvnih celicah<\/strong>, <strong>delovanje celic<\/strong>, pa tudi <strong>metabolizem<\/strong>. Njegova nizka raven pomeni, da <strong>v mi\u0161ice ne pride dovolj kisika<\/strong> in se kot posledica <strong>kuri manj ma\u0161\u010dobe.<\/strong> <a title=\"\u017delezo\" href=\"https:\/\/gymbeam.si\/zelezo\" target=\"_blank\" rel=\"noopener noreferrer\">\u017delezo<\/a> najdemo v <strong>mesu, stro\u010dnicah in ore\u0161\u010dkih.<\/strong><\/li><li><strong>Kalcij \u2013 <\/strong>je splo\u0161no znan po koristih, povezanih z <strong>zdravimi kostmi<\/strong>, poleg tega pa je koristen za <strong>zdravo presnovo in raven sladkorja v krvi<\/strong>. Skoraj ves kalcij se nahaja v <strong>kosteh in zobeh<\/strong>, pomemben pa je tudi za <strong>mi\u0161ice in \u017eiv\u010dni sistem<\/strong>. Raziskava iz leta 2010 ka\u017ee, da imajo vi\u0161ji odmerki <a title=\"Kalcij\" href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" rel=\"noopener noreferrer\">kalcija<\/a> z vitaminom D pozitivne u\u010dinke na huj\u0161anje. Njegovi viri so <strong>mle\u010dni izdelki<\/strong>, pa tudi <strong>brokoli, ohrovt<\/strong> in ve\u010dina <strong>\u017eit.<\/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\">Metabolizem in vnos teko\u010din<\/h3>\n\n\n\n<p>\u010clove\u0161ko telo je v veliki meri sestavljeno iz vode, hidracija pa je bistvenega pomena za \u017eivljenje. Po ve\u010d raziskavah je <strong>pitje teko\u010din<\/strong> koristno tudi za na\u0161 <strong>metabolizem.<\/strong> Morda na to ne pomislite, vendar je eden izmed razlogov <strong>segrevanje popite vode v telesu<\/strong>. Raziskava iz leta 2003 je prou\u010dila porabo energije po zau\u017eitju <strong>500 ml vode<\/strong>. Glede na \u010dlanek se je hitrost metabolizma pove\u010dala za 30%, najve\u010dje vrednosti so se pojavile po 30-40 minutah, vrednost termogeneze pa je zna\u0161ala <strong>100 kJ<\/strong>. In natanko <strong>40% energije<\/strong> smo porabili za segrevanje vode v telesu <strong>od 22 do 37 \u00b0 C<\/strong>. 100 kJ ni 100 kalorij in za nekatere je to lahko zanemarljiva koli\u010dina, po drugi strani pa je super, da lahko metabolizem spodbudimo s tako normalno in nezahtevno aktivnostjo. Da ne pozabimo, pitje vode je koristno tudi za <strong>ob\u010dutek sitosti<\/strong>, po raziskavah sode\u010d pa \u010dlovek poje manj, \u010de popije teko\u010dino 30 minut pred obrokom. <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=\"Metabolizem in vnos teko\u010din\" class=\"wp-image-179722\" width=\"843\" height=\"562\" title=\"Metabolizem in vnos teko\u010din\" 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>Ne govorimo le o pitju \u010diste vode, saj tudi <strong>kava in \u010daj<\/strong> spadata med pija\u010de za spodbujanje metabolizma. <a title=\"Zeleni \u010daj\" href=\"https:\/\/gymbeam.si\/bio-zeleni-caj-fair-trade-english-tea-shop.html\" target=\"_blank\" rel=\"noopener noreferrer\">Zeleni \u010daj<\/a> je lahko odli\u010dna alternativa, \u010de niste ljubitelj pitja same vode. Glede na raziskave lahko vsebnost <strong>katehinov in kofeina<\/strong> v \u010daju za\u017eene metabolizem, celo <strong>oolong ali zeleni \u010daj<\/strong> pa bo pomagal izbolj\u0161ati <strong>uporabo ma\u0161\u010dobnih zalog za energijo<\/strong>. Zaradi objektivnosti je treba dodati, da obstajajo tudi raziskave, ki dokazujejo ni\u010delni u\u010dinek teh \u010dajev na metabolizem. Njegov vpliv je lahko minimalen, a hkrati <strong>prijetno dodana vrednost<\/strong> za ljubitelje zelenega \u010daja. Imate raje kavo? Kava tudi koristi metabolizmu. \u0160est razli\u010dnih raziskav je potrdilo, da ljubitelji kave, ki si privo\u0161\u010dijo <strong>3 kave na dan<\/strong>, porabijo dnevno <strong>100 kalorij ve\u010d<\/strong>. To verjetno ni razlog za pove\u010danje dnevnih odmerkov kofeina, je pa lep bonus za ljudi, ki si jutra ne predstavljajo brez 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>Ve\u010d o vnosu teko\u010din v telo si preberite na na\u0161em <a title=\"Blog - GymBeam\" href=\"https:\/\/gymbeam.si\/blog\/\" target=\"_blank\" rel=\"noopener noreferrer\">blogu.<\/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>Drugi na\u010dini za spodbujanje metabolizma<\/strong><\/h3>\n\n\n\n<p>U\u010dinki treninga, hidracije ali zelenega \u010daja se lahko razlikujejo, ker metabolizem vsakega od nas deluje druga\u010de. Poleg tega na\u0161tejmo \u0161e druge mo\u017ene na\u010dine za pomo\u010d pri metabolizmu <span style=\"color:#ff6600\" class=\"tadv-color\">[24] [26] [27] [28]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u010cili in za\u010dimbe \u2013 <\/strong>ingver ali \u010dili, ki vsebujejo kapsaicin, lahko pomagajo pri metabolizmu<\/li><li><strong>U\u017eivanje v rednih intervalih \u2013 <\/strong>dolgo obdobje <strong>brez hrane<\/strong> lahko <strong>upo\u010dasni kurjenje kalorij<\/strong>. Rednost je koristna za telo; zato u\u017eivanje majhnih obrokov <strong>vsake 3-4 ure<\/strong> ne \u0161koduje.<\/li><li><strong>Energijske pija\u010de&nbsp;<\/strong>\u2013 vsebujejo <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\"><strong>kofein<\/strong><\/a>, nekatere pa tudi&nbsp;<a title=\"Tavrin - GymBeam\" href=\"https:\/\/gymbeam.si\/tavrin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>tavrin<\/strong><\/a>, aminokislino s potencialnim u\u010dinkom na izgorevanje ma\u0161\u010dob. Upo\u0161tevajte pa dejstvo, da boste v njih poleg kofeina pogosto na\u0161li tudi visoko vsebnost sladkorja.<\/li><li><strong>Ne pozabite na spanje&nbsp;<\/strong>\u2013 pomanjkanje po\u010ditka \u201crazpr\u0161i\u201d raven <strong>grelina<\/strong> (hormon lakote) in <strong>leptina<\/strong> (hormon sitosti), ki lahko prepre\u010di <strong>prenajedanje<\/strong>. Biti aktiven je super, ustrezen po\u010ditek pa je prav tako nepogre\u0161ljiv.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Metabolizem se tekom \u017eivljenja spreminja in nimamo polnega vpliva na njegovo hitrost, lahko pa vplivamo na njegovo aktivnost s telesno aktivnostjo, prehrano in drugimi dejavniki. Metabolizem se s starostjo spreminja, kar je \u0161e en razlog, zakaj so prizadevanja za njegovo izbolj\u0161anje upravi\u010dena. Vas zanima tema <strong>pospe\u0161evanja metabolizma<\/strong> in \u017eelite, da o njej <strong>izvedo tudi va\u0161i prijatelji? Potem pa delite \u010dlanek!<\/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>Metabolizem je kompleks kemi\u010dnih reakcij, ki jih telo potrebuje za pravilno delovanje. Do neke mere nam je dan genetsko, lahko pa njegovo dejavnost spodbudimo z vadbo, prehrano ali hidracijo. V tem \u010dlanku boste izvedeli, kako na enostaven na\u010din izbolj\u0161ati svoj metabolizem.<\/p>\n","protected":false},"author":25,"featured_media":179707,"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":[122],"tags":[6867,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-231841","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-metabolizem","9":"tag-vadba-sl","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 pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Na stopnjo metabolizma lahko do neke mere vplivamo z vadbo, prehrano ali hidracijo. Spoznajte na\u010dine za spodbujanje metabolizma.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Na stopnjo metabolizma lahko do neke mere vplivamo z vadbo, prehrano ali hidracijo. Spoznajte na\u010dine za spodbujanje metabolizma.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-23T11:36:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-29T17:22:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij?\",\"datePublished\":\"2020-09-23T11:36:00+00:00\",\"dateModified\":\"2022-11-29T17:22:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\"},\"wordCount\":2169,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png\",\"keywords\":[\"metabolizem\",\"vadba\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\",\"name\":\"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png\",\"datePublished\":\"2020-09-23T11:36:00+00:00\",\"dateModified\":\"2022-11-29T17:22:02+00:00\",\"description\":\"Na stopnjo metabolizma lahko do neke mere vplivamo z vadbo, prehrano ali hidracijo. Spoznajte na\u010dine za spodbujanje metabolizma.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png\",\"width\":1200,\"height\":630,\"caption\":\"Ako zr\u00fdchli\u0165 metabolizmus a spa\u013eova\u0165 viac?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij? - GymBeam Blog","description":"Na stopnjo metabolizma lahko do neke mere vplivamo z vadbo, prehrano ali hidracijo. Spoznajte na\u010dine za spodbujanje metabolizma.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/","og_type":"article","og_title":"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij? - GymBeam Blog","og_description":"Na stopnjo metabolizma lahko do neke mere vplivamo z vadbo, prehrano ali hidracijo. Spoznajte na\u010dine za spodbujanje metabolizma.","og_url":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/","og_site_name":"GymBeam Blog","article_published_time":"2020-09-23T11:36:00+00:00","article_modified_time":"2022-11-29T17:22:02+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij?","datePublished":"2020-09-23T11:36:00+00:00","dateModified":"2022-11-29T17:22:02+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/"},"wordCount":2169,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png","keywords":["metabolizem","vadba"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/","url":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/","name":"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png","datePublished":"2020-09-23T11:36:00+00:00","dateModified":"2022-11-29T17:22:02+00:00","description":"Na stopnjo metabolizma lahko do neke mere vplivamo z vadbo, prehrano ali hidracijo. Spoznajte na\u010dine za spodbujanje metabolizma.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/08\/FB_promo_image_ako-zrychlit-metabolizmus-clanok.png","width":1200,"height":630,"caption":"Ako zr\u00fdchli\u0165 metabolizmus a spa\u013eova\u0165 viac?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kako-pospesiti-metabolizem-in-pokuriti-vec-kalorij\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako pospe\u0161iti metabolizem in pokuriti ve\u010d kalorij?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/231841","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=231841"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/231841\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/179707"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=231841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=231841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=231841"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=231841"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=231841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}