{"id":258260,"date":"2019-08-20T12:13:00","date_gmt":"2019-08-20T10:13:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258260"},"modified":"2023-08-04T11:42:06","modified_gmt":"2023-08-04T09:42:06","slug":"moze-li-unos-vode-ubrzati-metabolizam-i-potaknuti-mrsavljenje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/moze-li-unos-vode-ubrzati-metabolizam-i-potaknuti-mrsavljenje\/","title":{"rendered":"Mo\u017ee li unos vode ubrzati metabolizam i potaknuti mr\u0161avljenje?"},"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\/moze-li-unos-vode-ubrzati-metabolizam-i-potaknuti-mrsavljenje\/#Sto_je_metabolizam\" title=\"\u0160to je metabolizam?\">\u0160to je metabolizam?<\/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\/moze-li-unos-vode-ubrzati-metabolizam-i-potaknuti-mrsavljenje\/#Metabolizam_i_tezina\" title=\"Metabolizam i te\u017eina\">Metabolizam i te\u017eina<\/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\/moze-li-unos-vode-ubrzati-metabolizam-i-potaknuti-mrsavljenje\/#Metabolizam_i_voda\" title=\"Metabolizam i voda\">Metabolizam i 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.hr\/blog\/moze-li-unos-vode-ubrzati-metabolizam-i-potaknuti-mrsavljenje\/#Kako_ubrzati_metabolizam\" title=\"Kako ubrzati metabolizam?&nbsp;\">Kako ubrzati metabolizam?&nbsp;<\/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\/moze-li-unos-vode-ubrzati-metabolizam-i-potaknuti-mrsavljenje\/#Sto_zakljuciti\" title=\"\u0160to zaklju\u010diti?&nbsp;\">\u0160to zaklju\u010diti?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Metabolizam i voda. Ove dvije rije\u010di su rije\u010di koje <strong>&#8220;stru\u010dnjaci&#8221;<\/strong> vrlo \u010desto koriste kao poveznicu <strong>na internetu<\/strong>&nbsp;ali i u teretani. Koja je od <strong>popularnih tvrdnji<\/strong> <strong>o vodi i metabolizmu<\/strong> istinita? Obratit \u0107emo pa\u017enju na ove dvije rije\u010di u sljede\u0107em \u010dlanku, u kojem \u0107emo objasniti <strong>\u0161to je metabolizam<\/strong>, kako funkcionira i na koji ga na\u010din ga mo\u017eete podr\u017eati.<\/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\" id=\"sto-je-metabolizam\"><span class=\"ez-toc-section\" id=\"Sto_je_metabolizam\"><\/span>\u0160to je metabolizam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Metabolizam<\/strong> je proces u kojem ljudsko tijelo <strong>pretvara<\/strong>&nbsp;sve ono \u0161to jedemo i pijemo <strong>u energiju<\/strong>. Tijekom ovog <strong>slo\u017eenog biokemijskog procesa<\/strong>, kalorije u hrani i pi\u0107u se kombiniraju s kisikom kako bi se<strong> oslobodila energija<\/strong> koja je potrebna za pravilno funkcioniranje tijela.&nbsp;<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>\u010cak i u vrijeme odmora, na\u0161em tijelu je<strong> potrebna energija za odr\u017eavanje funkcija<\/strong> poput disanja, protoka krvi, odr\u017eavanja razine hormona, rasta i regeneracije stanica. Broj kalorija koji se koristi za obavljanje ovih osnovnih funkcija poznat je kao <strong>bazalni metabolizam<\/strong>, ali \u010desto se naziva i metabolizmom.&nbsp;<span style=\"color: #ff6600;\">[1] <\/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=\"\u0160to je metabolizam?\" title=\"\u0160to je metabolizam?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Bazalni metabolizam je <strong>individualan<\/strong> i ovisi o sljede\u0107im faktorima poput <span style=\"color: #ff6600;\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>veli\u010dini i sastavu tijela<\/strong> &#8211; ljudi koji su ve\u0107i ili imaju vi\u0161e mi\u0161i\u0107a, sagorijevaju vi\u0161e kalorija u vrijeme odmora<\/li><li><strong>spolu<\/strong> &#8211; mu\u0161karci obi\u010dno imaju manje tjelesne masti i vi\u0161e mi\u0161i\u0107a od \u017eena i to zna\u010di da sagorijevaju vi\u0161e kalorija<\/li><li><strong>dobi<\/strong> &#8211; s godinama se smanjuje udio mi\u0161i\u0107a i dolazi do pove\u0107anja masti \u0161to usporava sagorijevanje kalorija<\/li><\/ul>\n\n\n\n<p>Proizvodnja energije za osnovne tjelesne funkcije relativno je <strong>stabilna i ne mijenja se<\/strong>. Na brzinu bazalnog metabolizma utje\u010du <strong>druga dva faktora<\/strong> koja odre\u0111uju koliko kalorija izgara va\u0161e tijelo svaki dan.&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>prerada hrane (termogeneza)<\/strong> &#8211; probava i apsorpcija, prijenos i skladi\u0161tenje konzumirane hrane tako\u0111er sagorijeva energiju. Otprilike 10% kalorija iz ugljikohidrata i proteina koje smo unijeli koristi se tijekom probave i apsorpcije hranjivih sastojaka<\/li><li><strong>tjelesna aktivnost i vje\u017ebanje<\/strong> &#8211; bilo koji pokret, trening u teretani ili \u0161etnja sa psom pove\u0107ava broj kalorija koje na\u0161e tijelo sagorijeva tijekom dana. Kretanje i sport su najvarijabilniji \u010dimbenici koji odre\u0111uju koliko kalorija sagorite tijekom dana.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Aktivnost koju izvodimo tijekom dana <strong>ne spada u vje\u017ebanje<\/strong>, stru\u010dnjaci to zovu NEAT (non-exercise activity thermogenesis &#8211; termogeneza bez vje\u017ebanja). <strong>Osnovno<\/strong>&nbsp;<strong>kretanje<\/strong>&nbsp;je npr. hodanje na radnom mjestu ili rad u vrtu ili hodanje nekoliko koraka od stana do automobila. Kroz ovu aktivnost obi\u010dno izgaramo <strong>od 100 &#8211; 800 kalorija tijekom dana.<\/strong>&nbsp;<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    <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=\"29080,34501,33457,29851,28324,5075,28683,49360\" ><\/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=\"is-style-default wp-block-heading\" id=\"metabolizam-i-tezina\"><span class=\"ez-toc-section\" id=\"Metabolizam_i_tezina\"><\/span>Metabolizam i te\u017eina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u0107ina ljudi ima tendenciju <strong>kriviti metabolizam za svoju te\u017einu<\/strong>. Me\u0111utim, metabolizam je prirodni proces koji fiksira mnoge mehanizme u tijelu na na\u010din na koji zadovoljava individualne potrebe. <strong>Samo u nekoliko slu\u010dajeva<\/strong> postoji prekomjerna te\u017eina koja je <strong>povezana sa zdravstvenim problemima i usporavanjem metabolizma<\/strong>. Me\u0111u njima su&nbsp;Cushingov sindrom ili <strong>nedovoljna aktivnost \u0161titnja\u010de<\/strong>, hipotireoza.&nbsp;<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>Dobivanje te\u017eine je<strong> akumulirani proces<\/strong> koji je vjerojatno kombinacija genetike, hormona, sastava hrane, utjecaja na okoli\u0161 i na\u010dina \u017eivota, uklju\u010duju\u0107i spavanje, fizi\u010dku aktivnost i stres. Svi navedeni \u010dimbenici dovode do <strong>neravnote\u017ee u sljede\u0107oj jednad\u017ebi energije<\/strong>. Debljate se ako pojedete <strong>vi\u0161e kalorija nego \u0161to sagorite<\/strong>. S druge strane, smanjujete te\u017einu ako <strong>sagorite vi\u0161e kalorija<\/strong> ili kada unesete manje kalorija. To je <strong>skriveno pravilo<\/strong> svake &#8220;u\u010dinkovite prehrane&#8221; ili na\u010dina prehrane.&nbsp;&nbsp;<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>Iako se mo\u017ee \u010diniti da neki ljudi <strong>mogu br\u017ee i jednostavnije smr\u0161aviti<\/strong> od ostalih, svi gube na te\u017eini kada<strong> sagorijevaju vi\u0161e kalorija<\/strong> <strong>nego \u0161to su unijeli<\/strong>. Ako poku\u0161avate smr\u0161avjeti, trebali biste stvoriti kalorijski deficit na na\u010din da \u0107ete unijeti manje kalorija ili \u0107ete te kalorije potro\u0161iti kroz pove\u0107anu tjelesnu aktivnost. Idealno rje\u0161enje je <strong>kombinirati oba principa<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[1] <\/span><strong>Ne postoje drugi trikovi<\/strong>, \u010dak ni oni s limunom ili hladnom vodom.<\/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=\"Kako pove\u0107ati metabolizam?\" width=\"843\" height=\"562\" title=\"Kako pove\u0107ati metabolizam?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"metabolizam-i-voda\"><span class=\"ez-toc-section\" id=\"Metabolizam_i_voda\"><\/span>Metabolizam i voda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Voda je osnovna komponenta ljudskog zdravlja<\/strong> koja je potrebna \u0107elijama u tijelu za odr\u017eavanje homeostaze, dakle <strong>normalnog unutarnjeg okru\u017eenja<\/strong> za proces kemijskih reakcija. Puno se pisao o u\u010dincima i prednostima koje pridonosi voda. Naravno, <strong>hidratacija je va\u017ena za tijelo<\/strong> i tome smo govorili u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hidratacija prije, tijekom, nakon treninga i kako sprije\u010diti dehidraciju<\/a>, ali s druge strane, vodi <strong>ne treba pripisivati \u010dudesne u\u010dinke.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad bi samo unos vode donio rezultate u obliku atraktivnog vitkog tijela, ne bi se<strong> tako brzo<\/strong> pove\u0107avala&nbsp;<strong>svjetska&nbsp;krivulja pretilih ljudi.<\/strong>&nbsp;Pogledajmo <strong>najpopularnije mitove<\/strong> koji se pripisuju vodi u odnosu na metabolizam.<\/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\" id=\"hladna-voda-i-ubrzavanje-metabolizma\">Hladna voda i ubrzavanje metabolizma<\/h3>\n\n\n\n<p>Jedno <strong>malo istra\u017eivanje iz 2003<\/strong>. godine sugerira da unos vode mo\u017ee pove\u0107ati brzinu metabolizma. Nakon ispijanja <strong>500 ml hladne vode<\/strong>, metabolizam se pove\u0107ava<strong> za 30%<\/strong> kod mu\u0161karaca i \u017eena, dok se u\u010dinak primijetio 10 minuta nakon unosa vode, ali najja\u010di u\u010dinak bio je <strong>30-40 minuta nakon konzumacije<\/strong>. Ovo istra\u017eivanje djeluje s termogenim u\u010dinkom vode na kojoj je <strong>temperatura vode odlu\u010duju\u0107i faktor.<\/strong> Ukupni termogeni odgovor u ovom slu\u010daju bio je pribli\u017eno 100 kJ.&nbsp;<span style=\"color: #ff6600;\">[4] <\/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=\"Metabolizam i hladna voda\" width=\"843\" height=\"562\" title=\"Metabolizam i hladna voda\"\/><\/figure><\/div>\n\n\n\n<p>Prije nego \u0161to popijete litre hladne vode, trebali biste znati da <strong>druge studije nisu potvrdile spomenute u\u010dinke<\/strong> prethodnih istra\u017eivanja. Druge studije su donijele mije\u0161ane zaklju\u010dke koje je potrebno dublje ispitati. <span style=\"color: #ff6600;\">[5] [6] [7]<\/span> To zna\u010di da je<strong> mogu\u0107nost djelovanja hladne vode na brzinu metabolizma<\/strong> potvr\u0111eno samo malim istra\u017eivanjima i potrebno je <strong>napraviti druga istra\u017eivanja<\/strong>. Unato\u010d tome \u0161to <strong>preporu\u010dujemo hidrataciju tijela<\/strong>, nemojte se pouzdati da \u0107e va\u0161 <strong>metabolizam pokrenuti samo pijenjem vode.<\/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\" id=\"voda-s-limunom-na-prazan-zeludac\">Voda s limunom na prazan \u017eeludac<\/h3>\n\n\n\n<p>Znate li za ovaj <strong>popularni dijabetolo\u0161ki mit<\/strong> da \u0107ete, kada na prazan \u017eeludac pijete toplu vodu s limunom smr\u0161avjeti? Na\u017ealost, ova tvrdnja <strong>nema nikakvu znanstvenu potporu<\/strong>. Samo je mit da voda s limunom <strong>podr\u017eava metabolizam<\/strong> ili <strong>uravnote\u017euje pH u tijelu<\/strong> kao \u0161to se neko\u0107 vjerovalo. Unato\u010d tome, voda s limunom je <strong>bolja za va\u0161e tijelo od slatke<\/strong>. Poma\u017ee <strong>hidratizirati tijelo<\/strong> i <strong>opskrbljuje vas malom koli\u010dinom vitamina C<\/strong>.&nbsp;<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>Voda s limunom je pogodna kao <strong>prvo jutarnje pi\u0107e<\/strong>, ne samo zato \u0161to poma\u017ee u smanjenju te\u017eine, ve\u0107 i zato \u0161to vas hidratizira nakon <strong>8 sati sna<\/strong>. Mnogi ljudi<strong> vole vi\u0161e vodu s limunom nego \u010distu vodu<\/strong> i to je beneficija koju ima. Ako imate problema odre\u0107i se slatkih napitaka u korist vode, poku\u0161ajte s <strong>vodom s limunom<\/strong>. Time \u0107ete ukloniti <strong>prekomjerne kalorije<\/strong> iz prehrambenog plana, a istovremeno \u0107ete biti hidrirani \u0161to vam mo\u017ee <strong>pomo\u0107i u smanjenju te\u017eine<\/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 limunom ujutro na prazan \u017eeludac\" width=\"843\" height=\"562\" title=\"Voda s limunom ujutro na prazan \u017eeludac\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"kako-ubrzati-metabolizam\"><span class=\"ez-toc-section\" id=\"Kako_ubrzati_metabolizam\"><\/span>Kako ubrzati metabolizam?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne\u0107ete se iznenaditi da je <strong>odgovor vje\u017ebanje<\/strong>. Pove\u0107anje metaboli\u010dke aktivnosti od tjelesne aktivnosti<strong> mo\u017ee se dogoditi i nakon treninga<\/strong>. Prekomjerna potro\u0161nja kisika nakon treninga <strong>mo\u017ee trajati vi\u0161e od jednog dana<\/strong>, \u0161to ovisi o duljini i intenzitetu va\u0161e fizi\u010dke aktivnosti.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, aerobik i anaerobni sportovi <strong>utje\u010du na metabolizam na drugi na\u010din<\/strong>. Aerobne aktivnosti imaju tendenciju <strong>sagorijevanja vi\u0161e kalorija tijekom vje\u017ebanja<\/strong>, ali manje nakon vje\u017ebanja. S druge strane, anaerobne aktivnosti pove\u0107avaju <strong>potro\u0161nju kisika<\/strong> <strong>uglavnom nakon treninga<\/strong>. <span style=\"color: #ff6600;\">[10]<\/span> Uz to su anaerobne aktivnosti bolje za <strong>izgradnju mi\u0161i\u0107a<\/strong> za \u0161to je potrebna <strong>dodatna doza energije<\/strong>. Nakon svakog treninga <strong>mi\u0161i\u0107i su o\u0161te\u0107eni i treba im energija<\/strong> kako bi se regenerirali.<span style=\"color: #ff6600;\">&nbsp;[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga metoda koja podr\u017eava metabolizam je<strong> izlaganje hladno\u0107i<\/strong>. Procjenjuje se da vi\u0161a temperatura jezgra pove\u0107ava brzinu mirovanja metabolizma na svakom stupnju Celzijusa <strong>za 10-13%<\/strong>. Zato neki ljudi tra\u017ee <strong>spa u ledu<\/strong>, nose manje slojeve odje\u0107e ili odr\u017eavaju ni\u017eu temperaturu u svojim domovima. Me\u0111utim, ova metoda <strong>mo\u017ee biti opasna<\/strong> ako se koristi na pogre\u0161an na\u010din ili su je isprobali ljudi sa zdravstvenim problemima.&nbsp;<span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Moramo spomenuti <strong>utjecaj u\u010destalosti hrane na metabolizam<\/strong>. Na\u017ealost,<strong> ne postoje dokazi<\/strong> koji bi podr\u017eali ideju da \u0107e \u010de\u0161\u0107a konzumacija hrane pove\u0107ati brzinu metabolizma. Uglavnom se radi o <strong>ukupnom broju kalorija<\/strong> koji odre\u0111uju promjene u tjelesnoj te\u017eini.&nbsp;<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=\"Kako pove\u0107ati metabolizam?\" title=\"Kako pove\u0107ati metabolizam?\"\/><\/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\" id=\"sto-zakljuciti\"><span class=\"ez-toc-section\" id=\"Sto_zakljuciti\"><\/span>\u0160to zaklju\u010diti?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako \u017eelite u\u010diniti ne\u0161to vi\u0161e za postizanje svog tijela iz snova i smanjenja tjelesne te\u017eine, koncentrirajte se na<strong> kontrolu kalorija koje se mogu sagorjeti vje\u017ebanjem<\/strong>. \u0160to ste aktivniji, vi\u0161e kalorija sagorite. \u010cinjenica je da su ljudi za koje biste rekli da imaju br\u017ei metabolizam <strong>vjerojatno vi\u0161e aktivni<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Redovne aerobne aktivnosti <\/strong>poput hodanja, vo\u017enje bicikla ili plivanja izvrstan su na\u010din sagorijevanja vi\u0161e kalorija. Idealno je uklju\u010diti u svoju svakodnevnu rutinu najmanje <strong>30 minuta fizi\u010dke aktivnosti.<\/strong> Ako \u017eelite smr\u0161avjeti ili ispuniti konkretne fitness ciljeve, morat \u0107ete imati vi\u0161e vremena za fizi\u010dku aktivnost. U ovom slu\u010daju, treba <strong>uklju\u010diti i trening snage<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stru\u010dnjaci preporu\u010duju trening snage kao \u0161to je <strong>dizanje utega<\/strong> najmanje dva puta tjedno. Trening snage va\u017ean je jer ima utjecaj na gubitak mi\u0161i\u0107ne mase uzrokovan starenjem i zbog toga \u0161to mi\u0161i\u0107no tkivo sagorijeva vi\u0161e kalorija nego masno tkivo. Dobivanje mi\u0161i\u0107ne mase <strong>klju\u010dni je faktor gubitka kilograma<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravlje zahtijeva promjene u va\u0161em<strong> cjelokupnom na\u010dinu \u017eivota<\/strong>. Svaki drugi pokret pomo\u0107i \u0107e vam da <strong>sagorite aditivne kalorije<\/strong>. Poku\u0161ajte se vi\u0161e kretati, \u0161etati stepenicama, \u0161etati sa psom ili \u010de\u0161\u0107e usisavati kod ku\u0107e.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Morate znati <strong>da ne postoje \u010dudesni trikovi pri smanjenju te\u017eine<\/strong>. Ne postoji jednostavan na\u010din gubitka kilograma. Temelj su <strong>tjelesna aktivnost i kvalitetna uravnote\u017eena prehrana.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prehrambene smjernice iz 2015. preporu\u010duju da snizite koli\u010dinu kalorija na 500-700% kcal dnevno kako biste smanjili 0,5-0,7 kg tjedno. Dodajte redovne tjelesne aktivnosti i va\u0161 \u0107e se cilj br\u017ee posti\u0107i. Ako ve\u0107 idete ovim putem, dodaci hrani poput <a title=\"Spaljiva\u010di masti za sportiste GymBeam\" href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sagorjeva\u010da masti<\/a> mogu vam pomo\u0107i.&nbsp;<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><strong>\u017delimo vam sre\u0107u <\/strong>i vjerujemo da \u0107e vam ovaj \u010dlanak pomo\u0107i da se pribli\u017eite svojim ciljevima u fitnessu. Zapi\u0161ite u komentare kako uspijevate ispuniti svoje snove i ako vam se \u010dlanak svi\u0111a,<strong> podr\u017eite ga 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\"><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>Mo\u017ee li unos vode ubrzati metabolizam i potknutii mr\u0161avljenje? Pro\u010ditajte mitove i istine o vodi s limunom, hladnoj vodi i njihovim utjecajima na gubitak kilograma.<\/p>\n","protected":false},"author":25,"featured_media":144544,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[134],"tags":[6620,6860,6368,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258260","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-hidratacija-hr","9":"tag-metabolizam-hr","10":"tag-mrsavljenje-hr","11":"tag-zdravlje-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>Mo\u017ee li unos vode ubrzati metabolizam i potaknuti mr\u0161avljenje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mo\u017ee li unos vode ubrzati metabolizam i potknutii mr\u0161avljenje? 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