{"id":248111,"date":"2020-02-12T09:55:00","date_gmt":"2020-02-12T08:55:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=248111"},"modified":"2023-08-04T10:47:22","modified_gmt":"2023-08-04T08:47:22","slug":"8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/","title":{"rendered":"8 mitova o mr\u0161avljenju koji ometaju va\u0161e rezultate"},"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\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/#8_mitova_o_mrsavljenju\" title=\"8 mitova o mr\u0161avljenju\">8 mitova o mr\u0161avljenju<\/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\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/#1_Vjezbanje_bez_upale_misica_nije_dovoljno_ucinkovito\" title=\"1. Vje\u017ebanje bez upale mi\u0161i\u0107a nije dovoljno u\u010dinkovito\">1. Vje\u017ebanje bez upale mi\u0161i\u0107a nije dovoljno u\u010dinkovito<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/#2_Morate_doruckovati\" title=\"2. Morate doru\u010dkovati\">2. Morate doru\u010dkovati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/#3_Za_vrijeme_mrsavljenja_morate_eliminirati_sve_ugljikohidrate\" title=\"3. Za vrijeme mr\u0161avljenja morate eliminirati sve ugljikohidrate\">3. Za vrijeme mr\u0161avljenja morate eliminirati sve ugljikohidrate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/#4_Sto_se_vise_znojite_to_vise_gubite_kilograme\" title=\"4. \u0160to se vi\u0161e znojite, to vi\u0161e gubite kilograme\">4. \u0160to se vi\u0161e znojite, to vi\u0161e gubite kilograme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/#5_Klasicnim_trbusnjacima_spalit_cete_masne_naslage_na_trbuhu\" title=\"5. Klasi\u010dnim trbu\u0161njacima spalit \u0107ete masne naslage na trbuhu\">5. Klasi\u010dnim trbu\u0161njacima spalit \u0107ete masne naslage na trbuhu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/#6_Hrana_s_malo_masti_uvijek_je_zdraviji_izbor\" title=\"6. Hrana s malo masti uvijek je zdraviji izbor\">6. Hrana s malo masti uvijek je zdraviji izbor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/#7_Hrana_s_niskim_glikemijskim_indeksom_pomaze_kod_gubitka_tezine\" title=\"7. Hrana s niskim glikemijskim indeksom poma\u017ee kod gubitka te\u017eine\">7. Hrana s niskim glikemijskim indeksom poma\u017ee kod gubitka te\u017eine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/8-mitova-o-mrsavljenju-koji-ometaju-vase-rezultate\/#8_Kortizol_je_odgovoran_za_vase_debljanje\" title=\"8. Kortizol je odgovoran za va\u0161e debljanje\">8. Kortizol je odgovoran za va\u0161e debljanje<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zbog prekomjerne masno\u0107e mu\u0161karci i \u017eene razli\u010dite dobi podvrgavaju se<strong> promjeni \u017eivotnog stila. <\/strong>Me\u0111utim, nisu sve preporuke i<strong> teorije o gubitku kilograma dokazane i istinite. Dru\u0161tvenim se mre\u017eama <\/strong>\u010desto \u0161ire<strong> neprofesionalni \u010dlanci s neosnovanim teorijama <\/strong>i privla\u010de<strong> nepotrebnu pa\u017enju<\/strong> \u0161ire javnosti. U ovom \u010dlanku pro\u010ditat \u0107ete <strong>8 mitova koji se odnose na gubitak kilograma, zdravu prehranu i trening, <\/strong>temeljenih na<strong> istra\u017eivanjima i tvrdnjama stru\u010dnjaka.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"8_mitova_o_mrsavljenju\"><\/span>8 mitova o mr\u0161avljenju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Vjezbanje_bez_upale_misica_nije_dovoljno_ucinkovito\"><\/span>1. Vje\u017ebanje bez upale mi\u0161i\u0107a nije dovoljno u\u010dinkovito<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Upala mi\u0161i\u0107a ili &#8221;muskulfiber&#8221; je u osnovi <strong>upala i kemijski odgovor organizma<\/strong> nakon zahtjevnih tjelesnih aktivnosti. Ponekad se javi neposredno nakon treninga, ponekad za 1-2 dana. No, nemojte se iznenaditi ako se dan nakon vje\u017ebanja probudite bez bolova. Upala mi\u0161i\u0107a <strong>nije pravilo<\/strong>, neki olimpijski sporta\u0161i ni nekoliko godina nisu osje\u0107ali upalu mi\u0161i\u0107a. Stoga, ne vjerujte onim stavovima koji tvrde da ako nakon treninga ne osjetite upalu mi\u0161i\u0107a, niste dovoljno vje\u017ebali. Upala mi\u0161i\u0107a <strong>nije pokazatelj sagorijevanja masti<\/strong>, rasta mi\u0161i\u0107a ili u\u010dinkovitog treninga. <strong>Pobolj\u0161anje forme<\/strong> i sagorijevanje masti o\u010dituje se <strong>ve\u0107om snagom, izdr\u017eljivo\u0161\u0107u i promjenom figure.<\/strong> Procjena u\u010dinkovitosti treninga prema bolovima i duljini trajanja upale mi\u0161i\u0107a nema smisla, <strong>u\u010dinkovitost treninga<\/strong> najbolje \u0107ete vidjeti <strong>tijekom treninga<\/strong>. <span style=\"color: #ff6600;\">[2] [3] [4]<\/span><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upala mi\u0161i\u0107a ponekad je vrlo neugodna pojava nakon vje\u017ebanja koja se mo\u017ee po\u0161teno smanjiti \u010dak i kod svakodnevnih aktivnosti. Sigurno ste i vi \u010duli nekoliko teorija i savjeta kako se \u0161to prije rije\u0161iti upale mi\u0161i\u0107a. Uklanjanje upale mi\u0161i\u0107a predmet je mnogih istra\u017eivanja, 2012. godine provedena je analiza 35 studija o lije\u010denju mi\u0161i\u0107ne upale. Njen cilj bio je ispitati u\u010dinke <strong>masa\u017ee, krioterapije (metoda lije\u010denja pomo\u0107u niskih temperatura), istezanja i laganih treninga. <\/strong>Rezultati su pokazali da samo<strong> masa\u017ea <\/strong>ima odre\u0111eni<strong> utjecaj na regeneraciju mi\u0161i\u0107a, <\/strong>no on je toliko mali da nema klini\u010dku va\u017enost. Ako vas zanima <strong>metoda lije\u010denja pomo\u0107u niskih temperatura, <\/strong>analiza iz 2016. godine ispitala je <strong>zna\u010daj kupanja u hladnoj vodi <\/strong>za rje\u0161avanje upale mi\u0161i\u0107a. Prema rezultatima, ima malo ve\u0107i zna\u010daj od toga da niste radili ni\u0161ta. Najbolji u\u010dinak imalo je kupanje<strong> 11-15 minuta u vodi od 11-15 \u00b0C.<\/strong> \u017delite li <strong>se rije\u0161iti upale mi\u0161i\u0107a<\/strong>, ali nekako se niste na\u0161li u tu\u0161iranju u mlakoj vodi? Imamo za vas prijedlog za izvor vi\u0161e informacija, <strong>pro\u010ditajte na\u0161 \u010dlanak<\/strong> &#8211; <span style=\"color: #ff6600;\"><a title=\"8 na\u010dina za brzi oporavak nakon treninga\" href=\"https:\/\/gymbeam.hr\/blog\/8-nacina-za-brzi-oporavak-nakon-treninga\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">8 na\u010dina za brzi oporavak nakon treninga.<\/a><\/span> <span style=\"color: #ff6600;\">[2] [3] [4] [7] [8]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/image2_1.jpeg\" alt=\"upala mi\u0161i\u0107a nakon vje\u017ebanja\" width=\"843\" height=\"562\" title=\"upala mi\u0161i\u0107a nakon vje\u017ebanja\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Morate_doruckovati\"><\/span>2. Morate doru\u010dkovati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne vjerujte mi\u0161ljenju da je za smanjenje tjelesne te\u017eine <strong>neophodno doru\u010dkovati.<\/strong> Istra\u017eivanje iz 2014. godine ispitalo je <strong>utjecaj doru\u010dka na gubitak kilograma<\/strong> i utvrdilo da doru\u010dak nije imao utjecaja na to. <strong>Nisu prona\u0111ene zna\u010dajnije promjene<\/strong> kod 283 sudionika od ukupno 309 osoba.&nbsp;Jo\u0161 jedan <strong>mit o doru\u010dku<\/strong> tvrdi da doru\u010dak mo\u017ee pokrenuti metabolizam te da preskakanje doru\u010dka <strong>dovodi do gladi<\/strong>, <strong>gr\u010deva i rasta tjelesne te\u017eine<\/strong>. Doru\u010dkovanje op\u0107enito nema <strong>utjecaja na tjelesnu te\u017einu<\/strong>, no svaki je organizam jedinstven. <strong>Gr\u010devi i osje\u0107aj gladi<\/strong> reakcija su tijela na <strong>prazan \u017eeludac<\/strong> i dulje vremena bez hrane. Ne postoji univerzalni savjet, ali <strong>pravilna i uravnote\u017eena prehrana<\/strong> klju\u010d je zdravlja i optimalne te\u017eine.&nbsp;<span style=\"color: #ff6600;\">[1] [5] [6] <\/span>Jeste li ve\u0107 \u010duli za kraticu IIFYM? Rije\u010d je o fleksibilnoj dijeti koja \u0107e vam pomo\u0107i da smanjite te\u017einu bez zna\u010dajnih ograni\u010davanja u prehrani. Pro\u010ditajte o tome u na\u0161em \u010dlanku &#8211; <span style=\"color: #ff6600;\"><a title=\"IIFYM - Fleksibilna prehrana, pomo\u0107u koje \u0107ete sigurno posti\u0107i svoje ciljeve?\" href=\"https:\/\/gymbeam.hr\/blog\/iifym-fleksibilna-prehrana-pomocu-koje-cete-sigurno-postici-svoje-ciljeve\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">IIFYM &#8211; Fleksibilna prehrana, pomo\u0107u koje \u0107ete sigurno posti\u0107i svoje ciljeve?<\/a>&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/brooke-lark-nTZOILVZuOg-unsplash.jpg\" alt=\"doru\u010dak za mr\u0161avljenje\" width=\"843\" height=\"606\" title=\"doru\u010dak za mr\u0161avljenje\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Za_vrijeme_mrsavljenja_morate_eliminirati_sve_ugljikohidrate\"><\/span>3. Za vrijeme mr\u0161avljenja morate eliminirati sve ugljikohidrate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudsko tijelo prehranom unosi<strong> tri osnovna makronutrijenta<\/strong> &#8211; bjelan\u010devine, masti i ugljikohidrate. Upravo su ugljikohidrati va\u017ean <strong>izvor energije<\/strong> za svakodnevno funkcioniranje, no njihova <strong>pretjerana konzumacija<\/strong> mo\u017ee dovesti do debljanja. Ako konzumirate <strong>vi\u0161e ugljikohidrata<\/strong> nego \u0161to je va\u0161em tijelu potrebno, dio njih bit \u0107e pohranjen u stanicama kao glikogen, a ostatak \u0107e se <strong>pretvoriti u masti. <\/strong>Kod ugljikohidrata potrebno je razlikovati <strong>dvije osnovne vrste&nbsp;<\/strong><span style=\"color: #ff6600;\">[17]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Kompleksni ugljikohidrati<\/strong> &#8211; mogu se na\u0107i u integralnim namirnicama, vo\u0107u, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107u<\/a> ili mahunarkama. Ova vrsta ugljikohidrata je zdravija, sadr\u017ei minerale, vitamine, vlakna, a vi \u0107ete se nakon toga osje\u0107ati du\u017ee siti. Molekule slo\u017eenih ugljikohidrata imaju du\u017ei lanac i uklju\u010duju monosaharide, disaharide i polisaharide.<\/li>\n\n\n\n<li><strong>Jednostavni ugljikohidrati<\/strong> &#8211; koji se nazivaju i \u0161e\u0107eri, sastoje se od jedne ili dvije molekule. Radi se o izvoru brze energije nakon \u010dega \u0107ete brzo ogladnjeti. Nalaze se, naprimjer, u slatki\u0161ima, \u0161e\u0107eru ili bijelom pecivu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugljikohidrati se smatraju glavnim uzrokom pretilosti, a posljednjih godina pojavilo se nekoliko dijeta koje su bazirane na ograni\u010denju unosa ugljikohidrata. Me\u0111u najpoznatijima su&nbsp;<span style=\"color: #ff6600;\">[9] [13]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ketogena dijeta<\/strong> &#8211; visoke koli\u010dine masti, niske koli\u010dine bjelan\u010devina i ugljikohidrata<\/li>\n\n\n\n<li><strong>Atkinsova dijeta<\/strong> &#8211; visoke koli\u010dine bjelan\u010devina i masti, niska koli\u010dina ugljikohidrata<\/li>\n\n\n\n<li><strong>Paleo dijeta<\/strong> &#8211; visoki sadr\u017eaj bjelan\u010devina i masti, niski udio ugljikohidrata<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijelo crpi energiju iz <strong>ugljikohidrata i masti<\/strong>, a ako nema ugljikohidrate, po\u010dinje pretvarati masti u energiju. Osim sagorijevanja masti, kod smanjenja unosa ugljikohidrata u ljudskom tijelu odvijaju se i drugi procesi, zbog \u010dega ljudi smatraju da je ova vrsta dijete uspje\u0161na. Navedene dijete preporu\u010duju namirnice koje sadr\u017ee <strong>ve\u0107u koli\u010dinu vlakana<\/strong> i vode, \u0161to istovremeno zna\u010di da imaju <strong>manje kalorija<\/strong> te da \u0107e vam se smanjiti <strong>kalorijski unos<\/strong>. <strong>Bez ugljikohidrata<\/strong> tako\u0111er ograni\u010davate ispiranje serotonina, za \u0161to se pokazalo da <strong>poti\u010de apetit<\/strong>. Posljednje, ali ne i najmanje bitno, <strong>pove\u0107ava se va\u0161 unos bjelan\u010devina <\/strong>koje se<strong> du\u017ee probavljaju <\/strong>u tijelu i to \u010dini da se osje\u0107ate <strong>du\u017ee siti.<\/strong> <span style=\"color: #ff6600;\">[9] <\/span>Kontrola unosa ugljikohidrata vrlo je va\u017ena za odr\u017eavanje odgovaraju\u0107e te\u017eine, a njihova <strong>prekomjerna konzumacija<\/strong> mo\u017ee dovesti do pove\u0107anja kilograma. Ali to ne zna\u010di da ih morate apsolutno izbaciti. Umjesto toga, usredoto\u010dite se vi\u0161e na <strong>slo\u017eene ugljikohidrate<\/strong> i poku\u0161ajte nadzirati svoj <strong>ukupni unos kalorija<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Canva_-_Woman_About_to_Eat_Strawberry.jpg\" alt=\"ugljikohidrati kod gubitka kilograma\" width=\"843\" height=\"562\" title=\"ugljikohidrati kod gubitka kilograma\"\/><\/figure>\n<\/div>\n\n\n<p>Studija je ispitivala uspje\u0161nost prehrane na temelju <strong>omjera makronutrijenata<\/strong>. Rezultati jasno pokazuju da je presudan unos kalorija, a ne omjer bjelan\u010devina, ugljikohidrata i masti. Usporedba <strong>dijeta s visokim i niskim udjelom ugljikohidrata<\/strong> tijekom 6 i 12 tjedana pokazala je <strong>jednake rezultate<\/strong>. Ako \u017eelite smr\u0161avjeti, poku\u0161ajte smanjiti ukupni <strong>unos kalorija<\/strong> u kombinaciji s <strong>vje\u017ebanjem<\/strong>. <strong>Kratkoro\u010dne dijete<\/strong> mogu na neko vrijeme smanjiti te\u017einu, no na kraju vam prijeti jojo efekt. <span style=\"color: #ff6600;\">[9] <\/span>\u017delite saznati vi\u0161e informacija o jojo efektu? Pro\u010ditajte \u010dlanak &#8211; <span style=\"color: #ff6600;\"><a title=\"Jojo efekt i kako se boriti s njim\" href=\"https:\/\/gymbeam.hr\/blog\/jojo-efekt-i-kako-se-boriti-sa-njim\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Jojo efekt i kako se boriti s njim<\/a><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"4_Sto_se_vise_znojite_to_vise_gubite_kilograme\"><\/span>4. \u0160to se vi\u0161e znojite, to vi\u0161e gubite kilograme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Mit povezan sa znojenjem <\/strong>i mr\u0161avljenjem sli\u010dan je onome o upali mi\u0161i\u0107a. Ako se <strong>ne znojite dovoljno<\/strong> tijekom vje\u017ebanja, <strong>ne sagorijevate masti i va\u0161 trening nema smisla<\/strong>. Ova masovna obmana relativno je ra\u0161irena, no uop\u0107e se ne temelji na istini. <strong>Znojenje je proces hla\u0111enja<\/strong> ljudskog tijela tijekom kojeg organizam <strong>odr\u017eava tjelesnu temperaturu<\/strong> i <strong>spre\u010dava ga da se pregrije<\/strong>. Me\u0111utim, vi\u0161e znoja tijekom sportskih aktivnosti <strong>ne zna\u010di<\/strong> automatski i <strong>vi\u0161e spaljenih masti.<\/strong> <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/shashank-shekhar-Db1J_qp_ctc-unsplash.jpg\" alt=\"znojenje tijekom vje\u017ebanja\" width=\"843\" height=\"562\" title=\"znojenje tijekom vje\u017ebanja\"\/><\/figure>\n<\/div>\n\n\n<p>Me\u0111u poznatim aktivnostima povezanim s poja\u010danim znojenjem je i <strong>Bikram joga<\/strong>, za koju se tvrdi da sagorijeva i do <strong>1000 kcal<\/strong> na sat. Znanstvena studija odbacila je ovu besmislicu. Tijekom <strong>90-minutnog treninga<\/strong> \u017eene su sagorijevale <strong>samo 390 kalorija, a mu\u0161karci 460 kalorija<\/strong>. Mr\u0161avimo i sagorijevamo masti \u010dak i tijekom aktivnosti kod kojih znoj nije vidljiv, poput <strong>plivanja<\/strong> ili <strong>treninga zimi<\/strong> na niskim temperaturama. <span style=\"color: #ff6600;\">[11]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28936,8350,3738,1562,5431,1731,7067,44248,28778,8065\" ><\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Klasicnim_trbusnjacima_spalit_cete_masne_naslage_na_trbuhu\"><\/span>5. Klasi\u010dnim trbu\u0161njacima spalit \u0107ete masne naslage na trbuhu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svaki dan vje\u017ebate trbu\u0161ne mi\u0161i\u0107e i jo\u0161 uvijek ne vidite znameniti <strong>\u201csix-pack\u201d?<\/strong> Sigurno \u0107emo vas razo\u010darati, ali masti na trbuhu ne\u0107ete se rije\u0161iti <strong>samo zahvaljuju\u0107i trbu\u0161njacima.&nbsp; &nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG-20191115-WA0006.jpg\" alt=\"kako sagorjeti masno\u0107e na trbuhu\" width=\"843\" height=\"648\" title=\"kako sagorjeti masno\u0107e na trbuhu\"\/><\/figure>\n<\/div>\n\n\n<p>amo <strong>redukcijom tjelesne te\u017eine<\/strong> rije\u0161it \u0107ete se \u0161laufova na trbuhu. Nekoliko studija ispitalo je <strong>u\u010dinak redovitog vje\u017ebanja<\/strong> na smanjenje masnih naslaga u podru\u010dju trbuha. <strong>Nijedna<\/strong> od njih nije potvrdila zna\u010dajan <strong>gubitak masti na trbuhu<\/strong> tijekom treninga usmjerenog na <strong>podru\u010dje trbuha<\/strong>. Isto tako <strong>ne vrijedi<\/strong> da je <strong>nizak sadr\u017eaj potko\u017ene masti dovoljan<\/strong> za va\u0161 istrenirani trbuh. Najbolji na\u010din za definiranje trbuha je <strong>intenzivan trening cijelog tijela<\/strong> i izvo\u0111enje <strong>slo\u017eenih vje\u017ebi<\/strong>, koje prirodno <strong>uklju\u010duju i trbuh<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Hrana_s_malo_masti_uvijek_je_zdraviji_izbor\"><\/span>6. Hrana s malo masti uvijek je zdraviji izbor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Proizvodi s oznakom &#8220;s niskim udjelom masti&#8221; ili &#8220;odma\u0161\u0107eno&#8221; stvaraju dojam da su zdraviji od &#8220;punomasnih&#8221; verzija. Mnogi od njih mogu imati zaista ni\u017ei ili nulti udio masti, ali istovremeno i <strong>znatnu koli\u010dinu ugljikohidrata.<\/strong> Oznaku &#8220;s niskim udjelom masti&#8221; mogu imati i <strong>nezdrave namirnice<\/strong> &#8211; tzv. <strong>junk food<\/strong>, koje predstavljaju upravo <strong>suprotnost zdravoj prehrani<\/strong>. Sami ugljikohidrati nisu problem, a <strong><a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> i mahunarke sadr\u017ee i slo\u017eene ugljikohidrate<\/strong> koji su korisni za ljudsko tijelo. Preporu\u010dujemo da kod proizvoda s malo masti <strong>provjerite tablicu nutritivnih vrijednosti<\/strong> kako biste se osigurali da ne sadr\u017ei <strong>visoku dozu ugljikohidrata<\/strong>. <span style=\"color: #ff6600;\">[1] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogo <strong>namirnica s malim udjelom masti<\/strong> <strong>bogato je ugljikohidratima.<\/strong> Za bolji pregled, u tablici navodimo nekoliko primjera hrane s prirodnim i smanjenim udjelom masti <span style=\"color: #ff6600;\">[15] [16]<\/span><span style=\"color: #ff6600;\">:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Udio masti<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Udio ugljikohidrata<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Obrano mlijeko (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Punomasno mlijeko (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Niskomasni jogurt (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Punomasni jogurt (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Niskomasno kiselo vrhnje (100&nbsp; g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Punomasno kiselo vrhnje (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">19,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Niskomasni dressing za salatu (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dressing za salatu s majonezom (100 ml)<\/td><td class=\"has-text-align-center\" data-align=\"center\">33,4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">23,9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kokice za mikrovalnu&nbsp;(100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">73,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tortilla \u010dips (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,7 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">80,1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/noodles-1632153_1920.jpg\" alt=\" hrana s malo masti\" width=\"843\" height=\"562\" title=\" hrana s malo masti\"\/><\/figure>\n<\/div>\n\n\n<p>Va\u017eno je <strong>razlikovati jednostavne ugljikohidrate<\/strong>, koji se nalaze u <strong>pekarskim proizvodima ili grickalicama<\/strong>, od <strong>slo\u017eenih ugljikohidrata<\/strong> koji su korisni za tijelo. Postoji nekoliko izvora zdravih ugljikohidrata, me\u0111u nutritivno zanimljive ubrajaju se&nbsp;<span style=\"color: #ff6600;\">[18]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Zob<\/strong> &#8211; najzdravija hrana od cjelovitih \u017eitarica. Sirovu zob \u010dini<strong> 66 %<\/strong> ugljikohidrata, dok <strong>11 %<\/strong> \u010dine vlakna. Izvrsno zasi\u0107uje i <strong>poma\u017ee u prevenciji<\/strong> <strong>prekomjerne te\u017eine i kardiovaskularnih bolesti.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Banane<\/strong> &#8211; <strong>23 %<\/strong> banane \u010dine ugljikohidrati. Radi se o izvoru <strong>kalija, vitamina C i B6<\/strong>, koji je koristan kod probavnih problema i regulacije krvnog tlaka.<\/li>\n\n\n\n<li><strong>Cikla &#8211; 8 &#8211; 10 %<\/strong> \u010dine ugljikohidrati, tako\u0111er sadr\u017ei <strong>antioksidante, vitamine, minerale i anorganske nitrate<\/strong> koji smanjuju rizik od krvnog tlaka i drugih bolesti.<\/li>\n\n\n\n<li><strong>Borovnice<\/strong> &#8211; sadr\u017ee 14,5 % ugljikohidrata, zna\u010dajne koli\u010dine vitamina i antioksidanasa, te su korisni u za\u0161titi organizma od oksidacije.<\/li>\n\n\n\n<li><strong>Obi\u010dni grah<\/strong> &#8211; u njemu se nalazi <strong>22,8 %<\/strong> ugljikohidrata u obliku <strong>vlakana i \u0161kroba.<\/strong> Uz to, izvrstan je izvor <strong>bjelan\u010devina, vitamina i antioksidanasa<\/strong>. Nikada ne konzumirajte grah u <strong>sirovom ili nedovoljno kuhanom obliku<\/strong> jer je, naime, <strong>otrovan<\/strong>.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Hrana_s_niskim_glikemijskim_indeksom_pomaze_kod_gubitka_tezine\"><\/span>7. Hrana s niskim glikemijskim indeksom poma\u017ee kod gubitka te\u017eine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada probavljate ugljikohidrate iz prehrane, dolazi do <strong>pove\u0107anja razine glukoze<\/strong>. Ako jedete brzo probavljive ugljikohidrate, glukoza <strong>se brzo podigne<\/strong> i jednako tako <strong>brzo pada<\/strong>. Glikemijski indeks je vrijednost <strong>od 1 do 100<\/strong> i dodijeljen je <strong>hrani koja sadr\u017ei ugljikohidrate<\/strong>. Izra\u017eava brzinu porasta razine glukoze nakon probave ugljikohidrata iz hrane. Princip mjerenja glikemijskog indeksa hrane nastao je 80-ih, a razvijen je za ljude koji pate od dijabetesa. Glikemijski indeks hrane podijeljen je u tri kategorije <span style=\"color: #ff6600;\">[19]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Niski GI<\/strong> <strong>&#8211; 1 &#8211; 55<\/strong> &#8211; ve\u0107ina vo\u0107a, zeleno povr\u0107e, sirova mrkva, obi\u010dan grah, slanutak, le\u0107a, mekinje \u017eitarica<\/li>\n\n\n\n<li><strong>Srednji GI &#8211; 56 &#8211; 69<\/strong> &#8211; kukuruz, banane, sirovi ananas, gro\u017e\u0111ice, zobene \u017eitarice, ra\u017eeni kruh<\/li>\n\n\n\n<li><strong>Visoki GI &#8211; 70 i vi\u0161i<\/strong> &#8211; bijela ri\u017ea, krumpir, bijeli kruh<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/eat-2834549_1920.jpg\" alt=\"hrana s niskim glikemijskim indeksom\" width=\"843\" height=\"562\" title=\"hrana s niskim glikemijskim indeksom\"\/><\/figure>\n<\/div>\n\n\n<p>Dijeta koja se temelji na namirnicama s niskim GI<strong> osobito je korisna za dijabeti\u010dare,<\/strong> jer unos hrane <strong>s visokim GI<\/strong> uzrokuje brza pove\u0107anja i smanjenje razine \u0161e\u0107era. Prosje\u010dnoj osobi je korisno konzumirati hranu s niskim GI, jer uklju\u010duje <strong>cjelovite \u017eitarice, mlije\u010dne proizvode s malim udjelom masti, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a> ili vo\u0107e<\/strong>. Za neke su ljude <strong>dijete<\/strong> s <strong>niskim GI<\/strong> korisne u <strong>usmjerenju na zdravije vrste namirnica<\/strong>. Prema znanstvenicima, pri odabiru hrane ne treba paziti samo na GI prehrane, ve\u0107 i na sadr\u017eaj<strong> kalorija, masti, vlakana ili vitamina.<\/strong> <span style=\"color: #ff6600;\">[19] [20]<\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"8_Kortizol_je_odgovoran_za_vase_debljanje\"><\/span>8. Kortizol je odgovoran za va\u0161e debljanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormon kortizol smatra se razlogom zbog kojeg neki ljudi <strong>ne mogu smr\u0161avjeti.<\/strong> Kortizol se u na\u0161em organizmu brine o <strong>pokretanju kataboli\u010dkih reakcija <\/strong>koje uzrokuju <strong>cijepanje tkiva u tijelu. <\/strong>Naziva se i <strong>\u201chormonom stresa\u201d<\/strong>, jer njegova razina raste kod <strong>napetih situacija.<\/strong> \u010cesti stres mo\u017ee biti posljedica <strong>prejedanja<\/strong>, \u0161to postaje navika. Visoke razine kortizola pove\u0107avaju <strong>razinu inzulina<\/strong>, \u0161to uzrokuje <strong>pad \u0161e\u0107era u krv<\/strong>i i vi dobivate \u017eelju za <strong>slatkim i masnim jelom<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[20] [21] [22]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/jeshoots-com--2vD8lIhdnw-unsplash.jpg\" alt=\"kortizola i debljanje\" width=\"843\" height=\"562\" title=\"kortizola i debljanje\"\/><\/figure>\n<\/div>\n\n\n<p>Kortizol nije&nbsp;razlog va\u0161e nesposobnosti da skinete kile, prije bi to bila <strong>posljedica dugoro\u010dnog stresa.<\/strong> Prvo biste trebali <strong>smanjiti razinu kortizola<\/strong> promjenom \u017eivotnog stila. Poku\u0161ajte <strong>meditirati<\/strong> i isprobati vje\u017ebe poput <strong>joge ili tai chija<\/strong>. Posvetite se redovitom treningu <strong>s manjim intenzitetom<\/strong>. Provedite vi\u0161e vremena s prijateljima i obitelji, bit \u0107ete smireniji i bit \u0107e lak\u0161e skidati kilograme. <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Da biste smanjili te\u017einu i reducirali masti, morate <strong>odr\u017eavati primjerenu prehranu i redovito vje\u017ebati<\/strong>. Ne morate raditi trbu\u0161njake do besvijesti, kupovati hranu s malo masti ili trenirati dok ne dobijete stra\u0161nu upalu mi\u0161i\u0107a. Trajna promjena na\u010dina \u017eivota rezultat je <strong>treninga, uravnote\u017eene prehrane i kontrole unosa kalorija<\/strong>. U \u010dlanku ste pro\u010ditali preporuke na temelju istra\u017eivanja i te \u0107e vam provjerene \u010dinjenice u\u010diniti \u017eivot lak\u0161im, kao i put do figure iz snova. Ako ste se prona\u0161li u ovom \u010dlanku o 8 mitova o mr\u0161avljenju, <strong>podr\u017eite ga lajkom i dijeljenjem.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>8 mitova o mr\u0161avljenju i smanjenju udjela masti, prema stru\u010dnjacima. Prepoznajte prehrambene i trening mitove koji mogu sprije\u010diti u\u010dinkovito smanjenje tjelesne te\u017eine.<\/p>\n","protected":false},"author":25,"featured_media":79947,"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":[134],"tags":[6932,6368,7598,7436],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-248111","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-mitovi-hr","9":"tag-mrsavljenje-hr","10":"tag-tezina-hr","11":"tag-tjelesna-masnoca-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 mitova o mr\u0161avljenju koji ometaju va\u0161e rezultate - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"8 mitova o mr\u0161avljenju i smanjenju udjela masti, prema stru\u010dnjacima. 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