{"id":258228,"date":"2019-07-11T11:35:00","date_gmt":"2019-07-11T09:35:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258228"},"modified":"2023-07-26T15:30:04","modified_gmt":"2023-07-26T13:30:04","slug":"pitie-vody-zrychluje-metabolizmus-a-podporuje-chudnutie","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/pitie-vody-zrychluje-metabolizmus-a-podporuje-chudnutie\/","title":{"rendered":"M\u00f4\u017ee pitie vody zr\u00fdchli\u0165 metabolizmus a podpori\u0165 chudnutie?"},"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.sk\/blog\/pitie-vody-zrychluje-metabolizmus-a-podporuje-chudnutie\/#Co_je_to_metabolizmus\" title=\"\u010co je to metabolizmus?\">\u010co je to metabolizmus?<\/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.sk\/blog\/pitie-vody-zrychluje-metabolizmus-a-podporuje-chudnutie\/#Metabolizmus_a_hmotnost\" title=\"Metabolizmus a hmotnos\u0165\">Metabolizmus a hmotnos\u0165<\/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.sk\/blog\/pitie-vody-zrychluje-metabolizmus-a-podporuje-chudnutie\/#Metabolizmus_a_voda\" title=\"Metabolizmus a voda\">Metabolizmus a voda<\/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.sk\/blog\/pitie-vody-zrychluje-metabolizmus-a-podporuje-chudnutie\/#Ako_zvysit_metabolizmus\" title=\"Ako zv\u00fd\u0161i\u0165 metabolizmus?\">Ako zv\u00fd\u0161i\u0165 metabolizmus?<\/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.sk\/blog\/pitie-vody-zrychluje-metabolizmus-a-podporuje-chudnutie\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Metabolizmus a voda. Tieto dve slov\u00e1 sp\u00e1jaj\u00fa <strong>\u201codborn\u00edci\u201d na internete<\/strong>, ale aj v posil\u0148ovni ve\u013emi \u010dasto. Ktor\u00e9 z <strong>popul\u00e1rnych tvrden\u00ed o vode a metabolizme<\/strong> s\u00fa v\u0161ak pravdiv\u00e9? Pozreli sme sa na ne v \u010dl\u00e1nku, kde v\u00e1m vysvetl\u00edme,<strong> \u010do je to metabolizmus<\/strong>, ako funguje, a ak\u00fdmi prostriedkami ho m\u00f4\u017eete podpori\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_to_metabolizmus\"><\/span>\u010co je to metabolizmus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Metabolizmus<\/strong> je proces, v ktorom \u013eudsk\u00e9 telo <strong>premie\u0148a<\/strong> v\u0161etko \u010do zjeme a vypijeme <strong>na energiu.<\/strong> Po\u010das tohto <strong>komplexn\u00e9ho biochemick\u00e9ho procesu<\/strong> sa kal\u00f3rie v potravin\u00e1ch a n\u00e1pojoch kombinuj\u00fa s kysl\u00edkom, aby <strong>uvo\u013enili energiu,<\/strong> ktor\u00fa telo potrebuje pre spr\u00e1vne fungovanie. <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dokonca aj v \u010dase odpo\u010dinku na\u0161e telo vy\u017eaduje<strong> energiu pre zabezpe\u010denie funkci\u00ed<\/strong>, ako d\u00fdchanie, tok krvi, udr\u017eiavanie hladiny horm\u00f3nov, rast a regener\u00e1ciu buniek. Po\u010det kal\u00f3ri\u00ed, ktor\u00e9 telo vyu\u017e\u00edva na vykon\u00e1vanie t\u00fdchto z\u00e1kladn\u00fdch funkci\u00ed je zn\u00e1my ako <strong>baz\u00e1lny metabolizmus,<\/strong> ale zvy\u010dajne sa mu hovor\u00ed len metabolizmus. <span style=\"color: #ff6600;\">[1]&nbsp; <\/span><\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/62005945_2214918718629829_6774288990691393536_n.jpg\" alt=\"\u010co je to metabolizmus? \" title=\"\u010co je to metabolizmus? \"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Baz\u00e1lny metabolizmus je <strong>individu\u00e1lny<\/strong> a ovplyv\u0148uj\u00fa ho faktory, ako <span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>ve\u013ekos\u0165 a kompoz\u00edcia tela<\/strong> &#8211; \u013eudia, ktor\u00ed s\u00fa v\u00e4\u010d\u0161\u00ed alebo maj\u00fa viac svalov sp\u00e1lia viac kal\u00f3ri\u00ed aj v \u010dase relaxu<\/li><li><strong>pohlavie<\/strong> &#8211; mu\u017ei maj\u00fa zvy\u010dajne menej telesn\u00e9ho tuku a viac svalov ako \u017eeny, \u010do znamen\u00e1, \u017ee spa\u013euj\u00fa viac kal\u00f3ri\u00ed<\/li><li><strong>vek<\/strong> &#8211; vekom sa zni\u017euje podiel svalstva a narast\u00e1 mno\u017estvo tuku, \u010do spoma\u013euje spa\u013eovanie kal\u00f3ri\u00ed<\/li><\/ul>\n\n\n\n<p><strong>Energetick\u00e1 potreba<\/strong> pre z\u00e1kladn\u00e9 telesn\u00e9 funkcie je pomerne <strong>stabiln\u00e1 a nemen\u00ed sa<\/strong>. R\u00fdchlos\u0165 baz\u00e1lneho metabolizmu v\u0161ak ovplyv\u0148uj\u00fa&nbsp;<strong>dva \u010fal\u0161ie faktory,<\/strong> ktor\u00e9 ur\u010duj\u00fa, ko\u013eko kal\u00f3ri\u00ed va\u0161e telo sp\u00e1li ka\u017ed\u00fd de\u0148. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>spracovanie potrav\u00edn (termogen\u00e9za)<\/strong> &#8211; tr\u00e1venie a vstreb\u00e1vanie, transport a skladovanie skonzumovan\u00fdch potrav\u00edn, tie\u017e spa\u013euje kal\u00f3rie. Pribli\u017ene 10 % kal\u00f3rii zo sacharidov a bielkov\u00edn, ktor\u00e9 sme zjedli, sa vyu\u017eije po\u010das ich tr\u00e1venia a vstreb\u00e1vania \u017eiv\u00edn.<\/li><li><strong>fyzick\u00e1 aktivita a cvi\u010denie<\/strong> &#8211; ak\u00fdko\u013evek pohyb, \u010di u\u017e tr\u00e9ning v posil\u0148ovni alebo prech\u00e1dzka so psom patria k dodato\u010dn\u00fdm kal\u00f3ri\u00e1m, ktor\u00e9 na\u0161e telo sp\u00e1li po\u010das d\u0148a. Pr\u00e1ve pohyb a \u0161port s\u00fa najviac variabiln\u00fdmi faktormi, ktor\u00e9 ur\u010duj\u00fa, ko\u013eko kal\u00f3ri\u00ed sp\u00e1lite ka\u017ed\u00fd de\u0148.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Aktivitu, ktor\u00fa vykon\u00e1vame v priebehu d\u0148a, ale<strong> nepatr\u00ed k cvi\u010deniu,<\/strong> odborn\u00edci naz\u00fdvaj\u00fa<strong> NEAT<\/strong> (skratka z anglick\u00e9ho nonexercise activity thermogenesis). Ide o <strong>z\u00e1kladn\u00fd pohyb<\/strong>, ako be\u017en\u00fa ch\u00f4dzu po pracovisku alebo z\u00e1hradk\u00e1r\u010denie \u010di prejdenie p\u00e1r krokov z bytu do auta. Touto aktivitou zvy\u010dajne sp\u00e1lime <strong>od 100 do 800 kal\u00f3rii za de\u0148<\/strong>. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolizmus_a_hmotnost\"><\/span>Metabolizmus a hmotnos\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00e4\u010d\u0161ina \u013eud\u00ed m\u00e1 tendenciu <strong>zvali\u0165 vinu za svoju hmotnos\u0165 na metabolizmus.<\/strong> Metabolizmus je v\u0161ak prirodzen\u00fd proces, ktor\u00fd upravuje mnoho mechanizmov v tele tak, aby vyhovoval individu\u00e1lnym potreb\u00e1m.<strong> Len v ojedinel\u00fdch pr\u00edpadoch<\/strong> sa vyskytne nadmern\u00fd pr\u00edrastok hmotnosti, ktor\u00fd s\u00favis\u00ed so <strong>zdravotn\u00fdm probl\u00e9mom a spomalen\u00edm metabolizmu<\/strong>. Patria medzi ne, napr\u00edklad Cushingov syndr\u00f3m alebo <strong>nedostato\u010dn\u00e1 \u010dinnos\u0165 \u0161t\u00edtnej \u017e\u013eazy<\/strong>, hypotyre\u00f3za. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naberanie hmotnosti je <strong>komplikovan\u00fd proces<\/strong>, ktor\u00fd je pravdepodobne kombin\u00e1ciou genetiky, horm\u00f3nov, zlo\u017eenia stravy, vplyvu prostredia a \u017eivotn\u00e9ho \u0161t\u00fdlu, vr\u00e1tane sp\u00e1nku, fyzickej aktivity a stresu. V\u0161etky spom\u00ednan\u00e9 faktory ved\u00fa k <strong>nerovnov\u00e1he v nasleduj\u00facej energetickej rovnici.<\/strong> Hmotnos\u0165 naberiete vtedy, ak budete jes\u0165 <strong>viac kal\u00f3ri\u00ed ako sp\u00e1lite<\/strong>. Na druhej strane, hmotnos\u0165 redukujete, ak <strong>sp\u00e1lite viac kal\u00f3ri\u00ed,<\/strong> alebo budete prij\u00edma\u0165 menej kal\u00f3ri\u00ed. To je<strong> skryt\u00e9 pravidlo<\/strong> ka\u017edej \u201c\u00fa\u010dinnej di\u00e9ty\u201d \u010di sp\u00f4sobu stravovania. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj ke\u010f sa v\u00e1m mo\u017eno zd\u00e1, \u017ee niektor\u00ed \u013eudia <strong>dok\u00e1\u017eu schudn\u00fa\u0165 r\u00fdchlej\u0161ie<\/strong> a jednoduch\u0161ie ako in\u00ed, ka\u017ed\u00fd str\u00e1ca hmotnos\u0165, ke\u010f <strong>sp\u00e1li viac kal\u00f3rii ako pr\u00edjme<\/strong>. Ak sa sna\u017e\u00edte schudn\u00fa\u0165, mali by ste vytvori\u0165 kalorick\u00fd deficit t\u00fdm, \u017ee budete jes\u0165 menej kal\u00f3ri\u00ed alebo zv\u00fd\u0161ite po\u010det kal\u00f3ri\u00ed, ktor\u00e9 sp\u00e1lite fyzickou aktivitou. Ide\u00e1lne rie\u0161enie je tie\u017e <strong>skombinova\u0165 oba princ\u00edpy. <\/strong><span style=\"color: #ff6600;\">[1]<\/span> \u017diadne<strong> \u010fal\u0161ie triky neexistuj\u00fa<\/strong>, ani tie s citr\u00f3novou alebo studenou vodou.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC08301.jpg\" alt=\"Ako zv\u00fd\u0161i\u0165 metabolizmus?\" width=\"843\" height=\"562\" title=\"Ako zv\u00fd\u0161i\u0165 metabolizmus?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolizmus_a_voda\"><\/span>Metabolizmus a voda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Voda je z\u00e1kladnou zlo\u017ekou \u013eudsk\u00e9ho zdravia,<\/strong> ktor\u00fa potrebuj\u00fa bunky v tele na udr\u017eanie homeost\u00e1zy, a teda <strong>norm\u00e1lneho vn\u00fatorn\u00e9ho prostredia<\/strong> na priebeh chemick\u00fdch reakci\u00ed. O \u00fa\u010dinkoch a benefitoch vody sa toho u\u017e nap\u00edsalo ve\u013ea. Samozrejme, <strong>hydrat\u00e1cia je pre telo d\u00f4le\u017eit\u00e1<\/strong> a venujeme sa jej aj v \u010dl\u00e1nku <a title=\"Hydrat\u00e1cia pred a po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii\" href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii<\/a>, ale na druhej strane, <strong>netreba vode pripisova\u0165 z\u00e1zra\u010dn\u00e9 \u00fa\u010dinky<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak by len samotn\u00e9 pitie vody prin\u00e1\u0161alo v\u00fdsledky v podobe atrakt\u00edvnej \u0161t\u00edhlej postavy, ner\u00e1stla by <strong>svetov\u00e1 krivka ob\u00e9znych \u013eud\u00ed tak r\u00fdchlo<\/strong>. Pozrime sa preto na <strong>najzn\u00e1mej\u0161ie m\u00fdty<\/strong>, ktor\u00e9 sa pripisuj\u00fa vode v s\u00favislosti s metabolizmom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Studen\u00e1 voda a zv\u00fd\u0161enie metabolizmu<\/h3>\n\n\n\n<p>Jedna <strong>mal\u00e1 \u0161t\u00fadia z roku 2003<\/strong> nazna\u010duje, \u017ee pitie vody <strong>dok\u00e1\u017ee zv\u00fd\u0161i\u0165 r\u00fdchlos\u0165 metabolizmu<\/strong>. Po vypit\u00ed <strong>500 ml studenej vody<\/strong> sa zv\u00fd\u0161il metabolizmus <strong>o 30 %<\/strong> u mu\u017eov aj \u017eien, pri\u010dom \u00fa\u010dinok nastal po 10 min\u00fatach od vypitia vody, ale najsilnej\u0161\u00ed bol <strong>30 a\u017e 40 min\u00fat po konzum\u00e1cii.<\/strong> T\u00e1to \u0161t\u00fadia pracuje s termog\u00e9nnymi \u00fa\u010dinkami vody, pri ktor\u00fdch je<strong> teplota vody rozhoduj\u00facim faktorom<\/strong>. Celkov\u00e1 termog\u00e9nna odozva v tomto pr\u00edpade bola pribli\u017ene 100 kJ. <span style=\"color: #ff6600;\">[4]&nbsp; <\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/60956281_2190680934386941_1928318338832793600_o.jpg\" alt=\"Metabolizmus a studen\u00e1 voda\" width=\"843\" height=\"562\" title=\"Metabolizmus a studen\u00e1 voda\"\/><\/figure><\/div>\n\n\n\n<p>Sk\u00f4r, ako za\u010dnete pi\u0165 litre studenej vody, mali by ste vedie\u0165, \u017ee <strong>\u010fal\u0161ie \u0161t\u00fadie nepotvrdili spom\u00ednan\u00e9 \u00fa\u010dinky<\/strong> predch\u00e1dzaj\u00faceho v\u00fdskumu a <strong>pri\u0161li zo zmie\u0161an\u00fdmi z\u00e1vermi,<\/strong> ktor\u00e9 je potrebn\u00e9 e\u0161te <strong>hlb\u0161ie presk\u00fama\u0165.<\/strong> <span style=\"color: #ff6600;\">[5] [6] [7]<\/span> To v podstate znamen\u00e1, \u017ee <strong>mo\u017en\u00fd efekt studenej vody na r\u00fdchlos\u0165 metabolizmu<\/strong> potvrdila len ve\u013emi mal\u00e1 \u0161t\u00fadia a je nutn\u00e9 <strong>vykona\u0165 \u010fal\u0161ie v\u00fdskumy.<\/strong> Napriek tomu v\u00e1m <strong>odpor\u00fa\u010dame telo hydratova\u0165,<\/strong> ale nespoliehajte sa na to, \u017ee v\u00e1\u0161 <strong>metabolizmus na\u0161tartuje len pop\u00edjanie vody.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Voda s citr\u00f3nom r\u00e1no nala\u010dno<\/h3>\n\n\n\n<p>Pozn\u00e1te tento <strong>popul\u00e1rny dietologick\u00fd m\u00fdtus,<\/strong> \u017ee ak si d\u00e1te r\u00e1no nala\u010dno tepl\u00fa vodu s citr\u00f3nom, schudnete? \u017dia\u013e, toto tvrdenie <strong>nem\u00e1 \u017eiadnu vedeck\u00fa podporu<\/strong>. Je len m\u00fdtom, \u017ee citr\u00f3nov\u00e1 voda<strong> podporuje metabolizmus<\/strong> alebo <strong>vyrovn\u00e1va pH v tele,<\/strong> ako sa vo\u013eakedy verilo. Napriek tomu je v\u0161ak voda s citr\u00f3nom pre v\u00e1\u0161 organizmus <strong>lep\u0161ia ako sladen\u00fd n\u00e1poj<\/strong>. Pom\u00e1ha telo <strong>hydratova\u0165<\/strong> a tie\u017e v\u00e1m<strong> dopln\u00ed mal\u00fa d\u00e1vku vitam\u00ednu C<\/strong>. <span style=\"color: #ff6600;\">[6] [8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je vhodn\u00e1 aj ako <strong>prv\u00fd rann\u00fd n\u00e1poj,<\/strong> ale nie preto, \u017ee v\u00e1m pom\u00f4\u017ee s redukciou hmotnosti, ale preto, \u017ee v\u00e1s po <strong>8-hodinovom sp\u00e1nku rehydratuj<\/strong>e. Medzi jej v\u00fdhody patr\u00ed aj to, \u017ee mnoh\u00fdm \u013eu\u010fom <strong>chut\u00ed viac ako \u010dist\u00e1 voda<\/strong>. Ak teda m\u00e1te probl\u00e9m vzda\u0165 sa sladen\u00fdch n\u00e1pojov v prospech vody, <strong>vysk\u00fa\u0161ajte vodu s citr\u00f3nom<\/strong>. Odstr\u00e1nite tak zo svojho jed\u00e1lni\u010dka <strong>zbyto\u010dn\u00e9 kal\u00f3rie<\/strong> a z\u00e1rove\u0148 budete hydratovan\u00ed, \u010do v\u00e1m v kone\u010dnom d\u00f4sledku <strong>m\u00f4\u017ee pom\u00f4c\u0165 redukova\u0165 hmotnos\u0165. <\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-962528532.jpg\" alt=\"Voda s citr\u00f3nom r\u00e1no nala\u010dno\" width=\"843\" height=\"562\" title=\"Voda s citr\u00f3nom r\u00e1no nala\u010dno\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_zvysit_metabolizmus\"><\/span>Ako zv\u00fd\u0161i\u0165 metabolizmus?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Asi nebudete pr\u00edli\u0161 prekvapen\u00ed, \u017ee<strong> odpove\u010fou je cvi\u010denie.<\/strong> Zv\u00fd\u0161enie metabolickej aktivity z cvi\u010denia toti\u017e <strong>dok\u00e1\u017ee prebieha\u0165 aj po tr\u00e9ningu<\/strong>. Nadmern\u00e1 spotreba kysl\u00edka po cvi\u010den\u00ed<strong> m\u00f4\u017ee trva\u0165 aj viac ako jeden de\u0148,<\/strong> v z\u00e1vislosti od d\u013a\u017eky a intenzity va\u0161ej fyzickej aktivity. <span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aer\u00f3bne a anaer\u00f3bne \u0161porty v\u0161ak<strong> ovplyv\u0148uj\u00fa metabolizmus inak.<\/strong> Aer\u00f3bne aktivity maj\u00fa tendenciu <strong>sp\u00e1li\u0165 viac kal\u00f3ri\u00ed po\u010das cvi\u010denia,<\/strong> ale menej po cvi\u010den\u00ed. Naopak anaer\u00f3bne aktivity <strong>zvy\u0161uj\u00fa spotrebu kysl\u00edka najm\u00e4 po tr\u00e9ningu<\/strong>. <span style=\"color: #ff6600;\">[10]<\/span> Okrem toho, anaer\u00f3bne aktivity s\u00fa lep\u0161ie pre <strong>budovanie svalov<\/strong>, \u010do si vy\u017eaduje <strong>\u010fal\u0161iu d\u00e1vku energie navy\u0161e<\/strong>. Po ka\u017edom tr\u00e9ningu sa toti\u017e <strong>svaly po\u0161kodia a potrebuj\u00fa energiu<\/strong> na to, aby sa dok\u00e1zali zregenerova\u0165.<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<p>\u010eal\u0161ou met\u00f3dou, ktor\u00e1 podporuje metabolizmus, je <strong>vystavenie sa chladu a zime<\/strong>. Odhaduje sa, \u017ee vy\u0161\u0161ia teplota jadra zvy\u0161uje pokojov\u00fa r\u00fdchlos\u0165 metabolizmu pri ka\u017edom stupni celzia <strong>o 10 &#8211; 13 %<\/strong>. Preto niektor\u00ed \u013eudia vyh\u013ead\u00e1vaj\u00fa <strong>k\u00fapele v \u013eade<\/strong>, obliekaj\u00fa si menej vrstiev oble\u010denia alebo udr\u017eiavaj\u00fa vo svojich domovoch ni\u017e\u0161iu teplotu. T\u00e1to met\u00f3da v\u0161ak <strong>m\u00f4\u017ee by\u0165 nebezpe\u010dn\u00e1<\/strong>, ak je nevhodne pou\u017eit\u00e1, alebo ju sk\u00fa\u0161aj\u00fa \u013eudia so zdravotn\u00fdmi probl\u00e9mami. <span style=\"color: #ff6600;\">[2]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mus\u00edme tie\u017e spomen\u00fa\u0165 <strong>vplyv frekvencie jedla na metabolizmus<\/strong>. \u017dia\u013e, <strong>neexistuje \u017eiadny d\u00f4kaz<\/strong>, ktor\u00fd by podporil my\u0161lienku, \u017ee \u010dastej\u0161ia konzum\u00e1cia zv\u00fd\u0161i pokojov\u00fa r\u00fdchlos\u0165 metabolizmu. Sk\u00f4r ide o <strong>celkov\u00fd po\u010det kal\u00f3ri\u00ed,<\/strong> ktor\u00fd ur\u010duje zmeny v telesnej hmotnosti. Viac sa o tom do\u010d\u00edtate aj v na\u0161om \u010dl\u00e1nku <a title=\"Potrebujete jes\u0165 \u0161es\u0165kr\u00e1t denne, aby ste si udr\u017eali r\u00fdchly metabolizmus?\" href=\"https:\/\/gymbeam.sk\/blog\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Potrebujete jes\u0165 \u0161es\u0165kr\u00e1t denne, aby ste si udr\u017eali r\u00fdchly metabolizmus?<\/a> <span style=\"color: #ff6600;\">[12] [13] [14] [15]<\/span><\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_4342.jpg\" alt=\"Ako zv\u00fd\u0161i\u0165 metabolizmus?\" title=\"Ako zv\u00fd\u0161i\u0165 metabolizmus?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak teda chcete urobi\u0165 nie\u010do viac pre dosiahnutie svojej vysn\u00edvanej postavy a redukciu hmotnosti, zamerajte sa na <strong>kontrolu kal\u00f3ri\u00ed, ktor\u00e9 dok\u00e1\u017eete sp\u00e1li\u0165 cvi\u010den\u00edm<\/strong>. \u010c\u00edm viac ste akt\u00edvni, t\u00fdm viac kal\u00f3rii sp\u00e1lite. Faktom je, \u017ee \u013eudia, o ktor\u00fdch by ste povedali, \u017ee maj\u00fa r\u00fdchlej\u0161\u00ed metabolizmus, <strong>s\u00fa pravdepodobne len viac akt\u00edvni.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravideln\u00e1 aer\u00f3bna aktivita,<\/strong> ako ch\u00f4dza, bicyklovanie alebo pl\u00e1vanie je v\u00fdbornou cestou ako sp\u00e1li\u0165 kal\u00f3rie. Ide\u00e1lne by ste do svojho denn\u00e9ho re\u017eimu mali zahrn\u00fa\u0165 <strong>aspo\u0148 30 min\u00fat fyzickej aktivity.<\/strong> Ak v\u0161ak chcete schudn\u00fa\u0165 alebo si splni\u0165 konkr\u00e9tne fitness ciele, mo\u017eno budete musie\u0165 str\u00e1vi\u0165 fyzickou aktivitou e\u0161te viac \u010dasu. V takom pr\u00edpade je vhodn\u00e9<strong> zapoji\u0165 aj silov\u00fd tr\u00e9ning.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odborn\u00edci odpor\u00fa\u010daj\u00fa silov\u00e9 cvi\u010denie, ako napr\u00edklad <strong>vzpieranie a posil\u0148ovanie,<\/strong> aspo\u0148 dvakr\u00e1t t\u00fd\u017edenne. Silov\u00fd tr\u00e9ning je d\u00f4le\u017eit\u00fd, preto\u017ee p\u00f4sob\u00ed proti strate svalovej hmoty sp\u00f4sobenej starnut\u00edm a tie\u017e preto, \u017ee svalov\u00e9 tkanivo spa\u013euje viac kal\u00f3ri\u00ed ako tukov\u00e9 tkanivo. Naberanie svalovej hmoty je preto <strong>k\u013e\u00fa\u010dov\u00fdm faktorom pri chudnut\u00ed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravie si v\u0161ak vy\u017eaduje zmeny vo va\u0161om<strong> celkovom \u017eivotnom \u0161t\u00fdle.<\/strong> Ak\u00fdko\u013evek \u010fal\u0161\u00ed pohyb v\u00e1m pom\u00f4\u017ee<strong> sp\u00e1li\u0165 dodato\u010dn\u00e9 kal\u00f3rie<\/strong>. Sk\u00faste sa preto viac pohybova\u0165, chodi\u0165 po schodoch, prejs\u0165 sa so psom alebo doma \u010dastej\u0161ie povys\u00e1va\u0165.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Mus\u00edte v\u0161ak vedie\u0165, \u017ee<strong> pri redukcii hmotnosti \u017eiadne z\u00e1zra\u010dn\u00e9 triky nefunguj\u00fa.<\/strong> Neexistuje toti\u017e jednoduch\u00fd sp\u00f4sob ako schudn\u00fa\u0165. Z\u00e1klad je vo<strong> fyzickej aktivite a kvalitnej vyv\u00e1\u017eenej strave.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dietetick\u00e9 smernice z roku 2015 odpor\u00fa\u010daj\u00fa <strong>zn\u00ed\u017ei\u0165 mno\u017estvo kal\u00f3ri\u00ed o 500 a\u017e 700 kcal na de\u0148<\/strong>, aby ste redukovali 0,5 a\u017e 0,7 kg t\u00fd\u017edenne. Pridajte k tomu aj pravideln\u00fa fyzick\u00fa aktivitu a svoj cie\u013e dosiahnete e\u0161te r\u00fdchlej\u0161ie. Ak u\u017e po tejto ceste kr\u00e1\u010date, pom\u00f4c\u0165 v\u00e1m m\u00f4\u017eu aj v\u00fd\u017eivov\u00e9 doplnky, ako <a title=\"Spa\u013eova\u010de tuku - GymBeam\" href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noopener noreferrer\">spa\u013eova\u010de tuku<\/a>. <span style=\"color: #ff6600;\">[1] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a title=\"6 tipov ako zlep\u0161i\u0165 \u00fa\u010dinky spa\u013eova\u010da tuku\" href=\"https:\/\/gymbeam.sk\/blog\/6-tipov-ako-zlepsit-ucinky-spalovaca-tuku\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">6 tipov ako zlep\u0161i\u0165 \u00fa\u010dinky spa\u013eova\u010da tuku<\/a>, kde sa dozviete, ako by mala <strong>vyzera\u0165 va\u0161a strava<\/strong>, a ktor\u00e9 vitam\u00edny s\u00fa pre v\u00e1s v obdob\u00ed redukcie nevyhnutn\u00e9. <strong>Dr\u017e\u00edme v\u00e1m prsty<\/strong> a ver\u00edme, \u017ee aj tento \u010dl\u00e1nok v\u00e1m pom\u00f4\u017ee posun\u00fa\u0165 sa bli\u017e\u0161ie k va\u0161im fitness cie\u013eom. Do koment\u00e1rov n\u00e1m pokojne nap\u00ed\u0161te, ako sa v\u00e1m dar\u00ed plni\u0165 si svoje sny, a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, <strong>podporte ho zdie\u013ean\u00edm.<\/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\"><a href=\"https:\/\/gymbeam.com\/drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDrinks\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\/protein-rtd-drinks-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein RTD drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>M\u00f4\u017ee pitie vody zr\u00fdchli\u0165 metabolizmus a podpori\u0165 chudnutie? Pre\u010d\u00edtajte si m\u00fdty a pravdy o vode s citr\u00f3nom, studenej vode a ich \u00fa\u010dinkoch na redukciu hmotnosti.<\/p>\n","protected":false},"author":25,"featured_media":144551,"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":[2],"tags":[6046,6063,6073,6069],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258228","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-5-ako-schudnut","8":"tag-chudnutie","9":"tag-hydratacia","10":"tag-metabolizmus","11":"tag-zdravie","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>M\u00f4\u017ee pitie vody zr\u00fdchli\u0165 metabolizmus a podpori\u0165 chudnutie? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"M\u00f4\u017ee pitie vody zr\u00fdchli\u0165 metabolizmus a podpori\u0165 chudnutie? 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