{"id":297521,"date":"2021-10-18T13:07:48","date_gmt":"2021-10-18T11:07:48","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=297521"},"modified":"2022-02-10T18:02:02","modified_gmt":"2022-02-10T17:02:02","slug":"u-kojoj-dobi-nas-metabolizam-usporava-puno-kasnije-nego-sto-mislite","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/u-kojoj-dobi-nas-metabolizam-usporava-puno-kasnije-nego-sto-mislite\/","title":{"rendered":"U kojoj dobi na\u0161 metabolizam usporava? Puno kasnije nego \u0161to mislite"},"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\/u-kojoj-dobi-nas-metabolizam-usporava-puno-kasnije-nego-sto-mislite\/#Mozemo_li_imati_usporeni_metabolizam_Istrazivanje_koje_je_proveo_medunarodni_tim_znanstvenika_iznenaduje_revolucionarnim_rezultatima\" title=\"Mo\u017eemo li imati usporeni metabolizam? Istra\u017eivanje koje je proveo me\u0111unarodni tim znanstvenika iznena\u0111uje revolucionarnim rezultatima\">Mo\u017eemo li imati usporeni metabolizam? Istra\u017eivanje koje je proveo me\u0111unarodni tim znanstvenika iznena\u0111uje revolucionarnim rezultatima<\/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\/u-kojoj-dobi-nas-metabolizam-usporava-puno-kasnije-nego-sto-mislite\/#Cetiri_glavna_otkrica_bila_su_u_proucavanju_metabolizma_Nijedna_zdrava_osoba_nema_ostecen_ili_usporen_metabolizam\" title=\"\u010cetiri glavna otkri\u0107a bila su u prou\u010davanju metabolizma. Nijedna zdrava osoba nema o\u0161te\u0107en ili usporen metabolizam\">\u010cetiri glavna otkri\u0107a bila su u prou\u010davanju metabolizma. Nijedna zdrava osoba nema o\u0161te\u0107en ili usporen metabolizam<\/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\/u-kojoj-dobi-nas-metabolizam-usporava-puno-kasnije-nego-sto-mislite\/#Sto_zapamtiti_iz_rezultata_ovog_istrazivanja\" title=\"\u0160to zapamtiti iz rezultata ovog istra\u017eivanja?\">\u0160to zapamtiti iz rezultata ovog istra\u017eivanja?<\/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\/u-kojoj-dobi-nas-metabolizam-usporava-puno-kasnije-nego-sto-mislite\/#Sto_utjece_na_brzinu_metabolizma\" title=\"\u0160to utje\u010de na brzinu metabolizma?\">\u0160to utje\u010de na brzinu metabolizma?<\/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\/u-kojoj-dobi-nas-metabolizam-usporava-puno-kasnije-nego-sto-mislite\/#Kako_ubrzati_metabolizam_i_odrzati_tezinu_ili_smrsavjeti\" title=\"Kako ubrzati metabolizam i odr\u017eati te\u017einu ili smr\u0161avjeti?\">Kako ubrzati metabolizam i odr\u017eati te\u017einu ili smr\u0161avjeti?<\/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\/u-kojoj-dobi-nas-metabolizam-usporava-puno-kasnije-nego-sto-mislite\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010cujete li i vi glasine da sporiji metabolizam ote\u017eava odr\u017eavanje vitke i privla\u010dne figure u tridesetima? Vi\u0161e \u010dak i ne govorim o nemogu\u0107nosti gubitka kilograma, to je potpuna znanstvena fantastika. <strong>Kao da, prema tim teorijama, na\u0161 imaginarni unutarnji motor za energiju slijedi kalendar i najkasnije do 30. ro\u0111endana prelazi u stanje mirovanja.<\/strong> Takvo usporavanje iz \u010detvrte u drugu brzinu potom uzrokuje nekontrolirane dobitke i \u010dini se da je povratak nemogu\u0107.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali mo\u017eda tako\u0111er zaboravljamo \u010dinjenicu da smo u dvadesetima uvijek tr\u010dali, vje\u017ebali gotovo svakodnevno i \u0161etali svuda gdje smo mogli. Kako smo po\u010deli raditi, \u017eivotni stil s godinama se promijenio gotovo do neprepoznatljivosti. <strong>Op\u0107enito, postali smo lijeni, vi\u0161e volimo sjediti nego se kretati,<\/strong> vozimo se svugdje i idemo stepenicama ili na tr\u010danje najvi\u0161e jednom tjedno kako bismo se osje\u0107ali bolje. Za neobja\u0161njive dodatne kilograme radije krivimo usporen metabolizam i s vre\u0107icom \u010dipsa te par \u010da\u0161a vina napokon odustajemo od poku\u0161aja da smr\u0161avimo gledaju\u0107i &#8220;Too Hot to Handle&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za one koji tako razmi\u0161ljaju, znanstvenici su do\u0161li do zanimljivog otkri\u0107a. Napravili su veliku analizu potro\u0161nje energije ljudi razli\u010ditih dobi i <strong>otkrili da usporavanje metabolizma s pove\u0107anjem svje\u0107ica na torti nije toliko lo\u0161e kao \u0161to mnogi vjeruju.<\/strong> Prema rezultatima tog istra\u017eivanja, na\u0161 metabolizam dosti\u017ee najve\u0107u brzinu iznena\u0111uju\u0107e rano u \u017eivotu. Na\u017ealost, ne\u0107emo dugo u\u017eivati u tom razdoblju. Nakon \u0161to dostigne svoju najve\u0107u stopu, postupno se po\u010dinje usporavati, ali se zatim stabilizira zna\u010dajan dio \u017eivota. Zapravo, mogli biste re\u0107i da vi\u0161e od polovice na\u0161eg \u017eivota metabolizam radi postojano uz kontrolu brzine. Dobra je vijest da <strong>usporavanje metabolizma po\u010dinje puno kasnije nego \u0161to bi ve\u0107ina nas o\u010dekivala.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U kojoj dobi imamo najbr\u017ei metabolizam prema najnovijem istra\u017eivanju? Kad se, s druge strane, mo\u017eemo legitimno po\u010deti \u017ealiti na sporiji metabolizam? To su najva\u017enija pitanja na koja \u0107emo odgovoriti dana\u0161njim \u010dlankom. Osim toga, nau\u010dit \u0107emo kako zadr\u017eati sjajnu figuru \u010dak i kad vi\u0161e ne budemo imali dvadeset godina.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_9370-1124x749.jpg\" alt=\"U kojoj se dobi na\u0161 metabolizam usporava?\" class=\"wp-image-291914\" width=\"843\" height=\"562\" title=\"U kojoj se dobi na\u0161 metabolizam usporava?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_9370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_9370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_9370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_9370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"mozemo-li-imati-usporeni-metabolizam-istrazivanje-koje-je-proveo-medunarodni-tim-znanstvenika-iznenaduje-revolucionarnim-rezultatima\"><span class=\"ez-toc-section\" id=\"Mozemo_li_imati_usporeni_metabolizam_Istrazivanje_koje_je_proveo_medunarodni_tim_znanstvenika_iznenaduje_revolucionarnim_rezultatima\"><\/span>Mo\u017eemo li imati usporeni metabolizam? Istra\u017eivanje koje je proveo me\u0111unarodni tim znanstvenika iznena\u0111uje revolucionarnim rezultatima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ovo istra\u017eivanje objavljeno je 13. kolovoza 2021. u uglednom \u010dasopisu Science i odmah nakon objavljivanja po\u010delo je puniti naslovnice drugih manje poznatih stru\u010dnih \u010dasopisa. <strong>Njegovi rezultati iznena\u0111uju \u0161iru javnost, ali i<\/strong> <strong>same stru\u010dnjake<\/strong> koji su posve\u0107eni ljudskoj biologiji. Njegov je cilj bio mapirati ljudsku potro\u0161nju energije tijekom \u017eivota.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zapravo, tijekom toga dolazi do brojnih promjena, koje mogu utjecati na metabolizam na razli\u010dite na\u010dine. Znanstvenici su se pitali, izme\u0111u ostalog, postoje li razdoblja u \u017eivotu osobe koja su se o\u010ditovala pove\u0107anom ili smanjenom potro\u0161njom energije. Njihovi glavni favoriti bili su tjelesni razvoj u djetinjstvu i pubertetu ili hormonalne promjene u \u017eena tijekom menopauze.<\/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\" id=\"kako-su-znanstvenici-pratili-potrosnju-energije-i-brzinu-metabolizma\">Kako su znanstvenici pratili potro\u0161nju energije i brzinu metabolizma?<\/h3>\n\n\n\n<p>Sjajna stvar u svemu tome jest to \u0161to je to rijetko istra\u017eivanje koje je prikupilo jako puno podataka iz drugih znanstvenih radova. Koristili su se <strong>posebnom tehnikom vode s dvostrukim oznakama<\/strong> (dvostruko ozna\u010dena voda) za odre\u0111ivanje potro\u0161nje energije. Rije\u010d je o vodi za pi\u0107e koja je ozna\u010dena posebnim indikatorom. Takvu vodu sudionici istra\u017eivanja piju tijekom dana. Ovisno o tome kako se metabolizira u tijelu, mogu\u0107e je vidjeti koliko je osoba proizvela uglji\u010dnog dioksida u danu. Na temelju toga zatim se izra\u010dunava potro\u0161nja energije za cijeli dan. Velika je prednost te metode u tome \u0161to osobe koje se podvrgavaju mjerenjima mo\u017eda ne\u0107e morati biti spojene na ure\u0111aje koji nadziru izmjenu plinova disanjem cijeli dan, kao \u0161to je uobi\u010dajeno u drugim na\u010dinima mjerenja metabolizma. Zbog toga nisu ni na koji na\u010din ograni\u010dene i u osnovi mogu normalno \u017eivjeti. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-750x1124.png\" alt=\"Kako se mjeri brzina metabolizma?\" class=\"wp-image-291928\" title=\"Kako se mjeri brzina metabolizma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-750x1124.png 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-267x400.png 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-1025x1536.png 1025w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MonL-71-1367x2048.png 1367w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Taj je rad tako\u0111er do\u0161ao do izra\u017eaja jer nije ispitivao samo bazalni metabolizam, kao \u0161to je to bilo uobi\u010dajeno u prethodnim istra\u017eivanjima sli\u010dnog opsega.<strong> Usredoto\u010dio se na ukupnu potro\u0161nju energije.<\/strong> To tako\u0111er broji koliko kalorija osoba sagorijeva svakodnevnim aktivnostima poput hodanja, bavljenja sportom, probavljanja hrane ili pranja zubi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vrlo se malo znalo o koli\u010dini energije koju osoba potro\u0161i tijekom \u017eivota do objavljivanja ovog istra\u017eivanja. Stoga se taj rad mo\u017ee sam po sebi smatrati pionirskim. <span style=\"color: #ff6600\">[3]<\/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\" id=\"kako-su-znanstvenici-usporedili-kolicinu-potrosenih-kalorija-kod-razlicitih-ljudi\">Kako su znanstvenici usporedili koli\u010dinu potro\u0161enih kalorija kod razli\u010ditih ljudi?<\/h3>\n\n\n\n<p>Kako bi usporedili <strong>potro\u0161nju energije<\/strong> ljudi razli\u010dite dobi i razli\u010ditog spola, znanstvenici su morali prona\u0107i univerzalna narativna rje\u0161enja. To je dobiveno u obliku potro\u0161nje energije <strong>po kilogramu tjelesne mase bez masti (FFM).<\/strong> To mo\u017eemo vrlo lako utvrditi, oduzeti svu tjelesnu masno\u0107u od tjelesne te\u017eine i dobit \u0107emo rezultat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&#8220;Masa bez masti&#8221; potom se sastoji od mi\u0161i\u0107ne mase, ko\u0161tanog tkiva, organa i drugih tkiva koja \u010dine tijelo. \u0160to smo vi\u0161e bez masti, potrebno nam je vi\u0161e kalorija za tr\u010danje, regeneraciju i ponovni rast.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, odrasla 30-godi\u0161nja \u017eena u prosjeku ima 50 kg FFM-a, i tro\u0161i ukupno vi\u0161e energije od 10-godi\u0161njeg djeteta s 20 kg FFM-a. <strong>Me\u0111utim, razlika mo\u017ee biti u koli\u010dini potro\u0161enih kalorija pretvorenih u 1 kg mase bez masti.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Za svoju su analizu znanstvenici prikupili podatke od <strong>6421 osobe<\/strong> <strong>iz razli\u010ditih zemalja.<\/strong> Uklju\u010dili su nedavno ro\u0111enu djecu od osam tjedana starosti, odrasle mu\u0161karce i \u017eene, kao i starije osobe od 95 godina. To je omogu\u0107ilo stru\u010dnjacima da usporede koliko energije dnevno tro\u0161e ljudi razli\u010ditih generacija i spolova tijekom razli\u010ditih \u017eivotnih faza, poput puberteta ili trudno\u0107e. <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    <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=\"42481,8350,28792,7185,29080,53710,40192,36310,49021,49009,8344 49246 \" ><\/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\" id=\"cetiri-glavna-otkrica-bila-su-u-proucavanju-metabolizma-nijedna-zdrava-osoba-nema-ostecen-ili-usporen-metabolizam\"><span class=\"ez-toc-section\" id=\"Cetiri_glavna_otkrica_bila_su_u_proucavanju_metabolizma_Nijedna_zdrava_osoba_nema_ostecen_ili_usporen_metabolizam\"><\/span>\u010cetiri glavna otkri\u0107a bila su u prou\u010davanju metabolizma. Nijedna zdrava osoba nema o\u0161te\u0107en ili usporen metabolizam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Taj opse\u017eni rad dao je nekoliko iznena\u0111uju\u0107ih rezultata. Na primjer, tako\u0111er je otkrivena dob u kojoj imamo najbr\u017ei metabolizam i, obrnuto, razdoblje u kojem se metabolizam po\u010dinje prirodno usporavati. Zahvaljuju\u0107i rezultatima istra\u017eivanja, nau\u010dit \u0107emo razliku izme\u0111u metabolizma 90-godi\u0161nje i 50-godi\u0161nje osobe.<\/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\" id=\"1-imamo-najbrzi-metabolizam-odmah-nakon-rodenja-u-prvoj-godini-zivota\">1. Imamo najbr\u017ei metabolizam odmah nakon ro\u0111enja u prvoj godini \u017eivota<\/h3>\n\n\n\n<p>Ne stignemo ba\u0161 u\u017eivati u najbr\u017eem metabolizmu budu\u0107i da ga imamo odmah nakon ro\u0111enja i u toj dobi ne razmi\u0161ljamo o tome da jedemo vi\u0161e i da se ne udebljamo. Me\u0111utim, ako tijekom prvih nekoliko mjeseci \u017eivota nemamo dovoljno energije, smanjuje se vjerojatnost da odrastemo u zdrave odrasle osobe. Zapravo, prema profesoru Speakmanu, postoji potreba za zadovoljavanjem vi\u0161ih energetskih potreba tijela, koje su va\u017ene za pravilan razvoj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zapravo, u tom razdoblju na\u0161e tijelo upotrebljava ogromnu koli\u010dinu energije<\/strong> za razvoj mozga, kostiju i drugih organa. Uz mali unos energije, mo\u017ee do\u0107i do slabog fizi\u010dkog razvoja, \u0161to bi u budu\u0107nosti moglo uzrokovati niz zdravstvenih problema. S tim se fenomenom uglavnom suo\u010dava novoro\u0111en\u010dad u siroma\u0161nijim zemljama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema rezultatima istra\u017eivanja, <strong>potreba za energijom<\/strong> <strong>djeteta mla\u0111eg od jedne godine<\/strong> \u017eivota otprilike je <strong>dvostruko<\/strong> ve\u0107a nego kod odrasle osobe po kilogramu tjelesne te\u017eine. Na\u017ealost, ono \u0161to stoji iza toga jo\u0161 nije poznato. Jedan od autora istra\u017eivanja, Herman Pontzer, komentirao je u jednom intervjuu: <em>&#8220;Bebine su stanice aktivnije, ali, na\u017ealost, jo\u0161 ne znamo \u0161to se to\u010dno doga\u0111a u njima. Jo\u0161 se puno toga mo\u017ee nau\u010diti o \u010dovjekovom tijelu i njegovoj evoluciji.&#8221;<\/em> &nbsp;<span style=\"color: #ff6600\">[1, 4]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1138809673-1124x750.jpg\" alt=\"Tko ima najbr\u017ei metabolizam?\" class=\"wp-image-291942\" width=\"843\" height=\"563\" title=\"Tko ima najbr\u017ei metabolizam?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1138809673-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1138809673-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1138809673-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1138809673-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-nakon-prve-godine-zivota-nas-se-metabolizam-prirodno-usporava-u-prosjeku-za-3-svake-godine-do-dobi-od-dvadesete-godina\">2. Nakon prve godine \u017eivota na\u0161 se metabolizam prirodno usporava u prosjeku za 3 % svake godine do dobi od dvadesete godina<\/h3>\n\n\n\n<p>Tijekom adolescencije znanstvenici su primijetili pove\u0107anje potro\u0161nje energije. Ali to je uzrokovano prirodnim rastom osobe. Ve\u0107a figura jednostavno sagorijeva vi\u0161e energije. Prilikom pretvaranja energije u 1 kg te\u017eine, novoro\u0111en\u010dad jo\u0161 uvijek ima veliku po\u010detnu prednost u pogledu brzine metabolizma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ali sami stru\u010dnjaci bili su iznena\u0111eni potro\u0161njom energije tijekom puberteta, u razdoblju od 10 do 15 godina.<\/strong> U tom razdoblju na\u0161e tijelo prolazi kroz \u010ditav niz promjena. U kratko vrijeme narastemo nekoliko centimetara, dje\u010daci odjednom dobiju vi\u0161e mi\u0161i\u0107a i op\u0107enito se njihov oblik mijenja. Djevoj\u010dicama tipi\u010dno rastu grudi i dobivaju prvu mjese\u010dnicu zbog hormona. To je samo mali dio onoga \u0161to se doga\u0111a u na\u0161im tijelima tijekom puberteta. \u010cak bi i potpuni laik pretpostavio da tijekom tog dinami\u010dnog razdoblja na\u0161a tijela sagorijevaju kalorije brzinom automobila formule jedan. Na veliko iznena\u0111enje svih, znanstvenici u ovom istra\u017eivanju nisu prona\u0161li ni\u0161ta sli\u010dno. <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<h3 class=\"wp-block-heading\" id=\"3-od-dvadesete-godine-metabolizam-ostaje-konstantan-do-dobi-od-sezdeset-godina\">3. Od dvadesete godine metabolizam ostaje konstantan do dobi od \u0161ezdeset godina<\/h3>\n\n\n\n<p>To otkri\u0107e gotovo je \u0161okantno za mnoge ljude. <strong>Spor ili o\u0161te\u0107en metabolizam koji se \u010desto okrivljuje stoga je nevin u pogledu vi\u0161ka kilograma od Bo\u017ei\u0107a 2016.<\/strong> Ne samo u tridesetima, nego i u \u010detrdesetima i pedesetima. Dakle, gdje prona\u0107i zlikovca zbog kojeg se vi\u0161e ne odijevamo u veli\u010dinu S, nego XL?<\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18-749x1124.jpeg\" alt=\"Mogu li imati spor metabolizam?\" class=\"wp-image-291958\" title=\"Mogu li imati spor metabolizam?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/WhatsApp-Image-2021-08-29-at-22.40.18.jpeg 1364w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u0160to se ti\u010de na\u0161eg na\u010dina \u017eivota, bacimo malo pogled u pro\u0161lost. <strong>Razmislimo kako smo \u017eivjeli i provodili slobodno vrijeme prije 5, 10, 15 ili 20 godina. <\/strong><\/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\" id=\"block-c4e24df9-7199-45a0-b967-abe84dbe3ee6\"><li>Koliko je sati dnevno oduzimalo sjedenje, hodanje, sport ili bilo koji drugi oblik kretanja u odnosu na danas?<\/li><li>\u0160to je s na\u0161om prehranom? Jedemo li otprilike isto ili u\u017eivamo u vi\u0161e namirnica koje \u010diste savjesti mo\u017eemo opisati kao nezdrave, ali jednostavno si ne mo\u017eemo pomo\u0107i?<\/li><li>Je li na\u0161 re\u017eim pijenja jo\u0161 uvijek isti? Ne pijemo li \u010de\u0161\u0107e zasla\u0111ena ili alkoholna pi\u0107a?<\/li><li>Svi ti \u010dimbenici utje\u010du na to koliko kalorija unosimo dnevno, ali i na to koliko ih potro\u0161imo. Dovoljne su male, a \u010desto i gotovo neprimjetne promjene na\u010dina \u017eivota koje dovode do pozitivne energetske ravnote\u017ee (dakle vi\u0161e energije nego \u0161to sagorijevamo). A to jednostavno uzrokuje debljanje. <span style=\"color: #ff6600\">[1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za skupinu sudionika starijih od dvadeset godina znanstvenici su pratili <strong>potro\u0161nju energije trudnica<\/strong>. Za njih se tako\u0111er moglo o\u010dekivati da imaju ubrzan metabolizam zbog razvoja fetusa. Me\u0111utim, ni u tom slu\u010daju to nije potvr\u0111eno. Iako su \u017eene tijekom trudno\u0107e sagorijevale vi\u0161e kalorija, istra\u017eiva\u010di su rekli da je to samo posljedica ukupnog pove\u0107anja tjelesne te\u017eine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Staro pravilo da <strong>trudnice trebaju jesti za dvoje svakako ne vrijedi.<\/strong> <span style=\"color: #ff6600\">[1]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-nakon-sezdesete-nas-se-metabolizam-prirodno-usporava-za-0-7-svake-godine\">4. Nakon \u0161ezdesete na\u0161 se metabolizam prirodno usporava za 0,7 % svake godine<\/h3>\n\n\n\n<p>\u010cak i nakon \u0161ezdesete godine, brzina metabolizma ne opada tako brzo kao \u0161to bismo o\u010dekivali. Sa svakom godinom koja pro\u0111e, usporavanje metabolizma u prosjeku iznosi samo 0,7 %, prema istra\u017eivanju. <strong>To smanjenje uglavnom je posljedica promjena u ljudskom<\/strong> <strong>tijelu<\/strong> povezanih s tim razdobljem \u017eivota. Sa \u0161ezdeset godina obi\u010dno smo manje aktivni, gubimo mi\u0161i\u0107nu masu, a na\u0161em tijelu nije potrebno toliko kalorija kako bi funkcioniralo kao u dvadesetima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er, mitohondriji, stani\u010dni pogoni koji proizvode energiju, pro\u0161li su svoje najbolje godine. Promjene u koli\u010dini hormona koji cirkuliraju u krvi tako\u0111er se javljaju s godinama. Tijelo obi\u010dno vi\u0161e ne proizvodi toliko hormona rasta, inzulina, estrogena ili <span style=\"color: #ff6600\">testosterona<\/span>. Sve to mo\u017ee dovesti do <strong>otprilike 26 % manje potro\u0161nje energije nakon \u0161to prije\u0111emo prag od devedeset godina, nego \u0161to smo tro\u0161ili s pedeset.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali te se promjene mogu usporiti na\u010dinom \u017eivota. Tome uvelike poma\u017eu redovita fizi\u010dka aktivnost i <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">dobra zdrava prehrana<\/span>.<\/a> U sportu je idealna kombinacija treninga snage i <a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kardio treninga<\/span>.<\/a> Te aktivnosti poti\u010du odr\u017eavanje mi\u0161i\u0107ne mase, pravilnu funkciju srca i plu\u0107a, a tako\u0111er imaju blagotvoran u\u010dinak na hormonski sustav, koji je va\u017ean za cjelokupno zdravlje. <span style=\"color: #ff6600\">[5-6]<\/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\" id=\"sto-zapamtiti-iz-rezultata-ovog-istrazivanja\"><span class=\"ez-toc-section\" id=\"Sto_zapamtiti_iz_rezultata_ovog_istrazivanja\"><\/span>\u0160to zapamtiti iz rezultata ovog istra\u017eivanja?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ba\u0161 kao \u0161to do\u017eivljavamo razli\u010dite \u017eivotne faze, mijenjaju se na\u0161a prehrana, fizi\u010dka aktivnost i s tim povezane energetske potrebe. Ali <strong>sve ve\u0107i broj godina minimalno utje\u010de na funkciju metabolizma.<\/strong> Dakle, za te dodatne kilograme koje smo uspjeli dobiti tijekom pro\u0161le godine nisu odgovorni o\u0161te\u0107eni ili usporeni metabolizam ili genetski nedostatak, nego promjena u na\u010dinu \u017eivota. O tome treba razmisliti prije nego \u0161to po\u010dnemo razmi\u0161ljati o tome koliko je te\u0161ko odr\u017eati lijepu figuru u tridesetima.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_7760-1124x749.jpg\" alt=\"\u0160to uzrokuje usporavanje metabolizma?\" class=\"wp-image-291972\" width=\"843\" height=\"562\" title=\"\u0160to uzrokuje usporavanje metabolizma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7760-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7760-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7760-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7760-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-utjece-na-brzinu-metabolizma\"><span class=\"ez-toc-section\" id=\"Sto_utjece_na_brzinu_metabolizma\"><\/span>\u0160to utje\u010de na brzinu metabolizma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161em tijelu potrebna je dovoljna koli\u010dina energije za odr\u017eavanje i pravilno funkcioniranje svih procesa koji nam omogu\u0107uju disanje, razmi\u0161ljanje, probavljanje hrane, hodanje ili \u010dak podizanje utega. <strong>Ukupna potro\u0161nja energije stoga je skup svih kalorija koje tijelo potro\u0161i u dvadeset i \u010detiri sata.<\/strong> <span style=\"color: #ff6600\">[7-9]<\/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\" id=\"5-osnovnih-komponenti-metabolizma\">5 osnovnih komponenti metabolizma:<\/h3>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><span style=\"color: #ff6600\"><strong><a aria-label=\"Bazalni metabolizam (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Bazalni metabolizam<\/a><\/strong><\/span> \u2013 energija potrebna na\u0161em tijelu za odr\u017eavanje bitnih vitalnih funkcija poput disanja ili sr\u010dane aktivnosti tijekom sna ili dubokog odmora. Njegovu vrijednost mo\u017eemo jednostavno izra\u010dunati pomo\u0107u <span style=\"color: #ff6600\"> <\/span><a aria-label=\"kalkulatora bazalnog metabolizma. (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/bmr-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kalkulatora bazalnog metabolizma<\/span>.<\/a><\/li><li><span style=\"color: #ff6600\">Metabolizam u mirovanju <\/span> \u2013 energija potrebna za odr\u017eavanje osnovnih vitalnih funkcija u mirovanju bez dodatnih aktivnosti \u010dini 60 \u2013 75 % potro\u0161nje.<\/li><li><strong>Toplinski u\u010dinak hrane<\/strong> \u2013 energija potrebna za probavu hrane \u010dini u prosjeku 10 % ukupne potro\u0161nje energije.<\/li><li><strong>Toplinski u\u010dinak normalnih dnevnih aktivnosti ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/koji-je-najvazniji-cimbenik-kod-gubitka-kilograma\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">NEAT<\/a><\/span>,<\/strong> energija je potrebna za dnevne fizi\u010dke aktivnosti, poput hodanja na posao, pripreme hrane ili pranja zubi, a \u010dini u prosjeku 15 % potro\u0161nje.<\/li><li><strong>Toplinski u\u010dinak aktivnosti<\/strong> \u2013 energija potro\u0161ena tijekom namjerne fizi\u010dke aktivnosti, poput treninga, tr\u010danja, vo\u017enje bicikla itd.; u prosjeku \u010dini 5 % potro\u0161nje.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim dobi, na brzinu metabolizma utje\u010du i drugi \u010dimbenici poput tjelesne te\u017eine i visine, koli\u010dine mi\u0161i\u0107ne mase, genetike, hormonalnog okru\u017eenja, temperature okoline, kao i sastava prehrane. <strong>Na neke od tih komponenti mo\u017eemo utjecati<\/strong> <strong>sami<\/strong>, a uz promjene na\u010dina \u017eivota na\u0161 se metabolizam ubrzava. Ako se tijekom dana vi\u0161e bavimo sportom i vi\u0161e kre\u0107emo, jednostavno \u0107emo utjecati na dvije osnovne komponente metabolizma u svoju korist. <span style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako mislite da imate usporen metabolizam, pokrenite ga \u010ditanjem na\u0161eg \u010dlanka <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/\" target=\"_blank\" aria-label=\"Je li va\u0161 metabolizam usporio ili je o\u0161te\u0107en? 5 savjeta za ubrzanje metabolizma. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Je li va\u0161 metabolizam usporio ili je o\u0161te\u0107en? 5 savjeta za ubrzanje metabolizma.<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/241A4690-1124x749.jpg\" alt=\"\u0160to utje\u010de na brzinu metabolizma?\" class=\"wp-image-291986\" width=\"843\" height=\"562\" title=\"\u0160to utje\u010de na brzinu metabolizma?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/241A4690-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/241A4690-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/241A4690-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/241A4690-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"kako-ubrzati-metabolizam-i-odrzati-tezinu-ili-smrsavjeti\"><span class=\"ez-toc-section\" id=\"Kako_ubrzati_metabolizam_i_odrzati_tezinu_ili_smrsavjeti\"><\/span>Kako ubrzati metabolizam i odr\u017eati te\u017einu ili smr\u0161avjeti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne ubrzavamo svoj metabolizam piju\u0107i<a href=\"https:\/\/gymbeam.hr\/blog\/detoksikacija-kako-mijenja-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">sokove za detoks<\/span>,<\/a> uzimaju\u0107i \u010dudotvorne pilule ili tr\u010de\u0107i livadom bosi na pun mjesec. Bit \u0107e u\u010dinkovitije ako po\u010dnemo redovito vje\u017ebati, bolje se hraniti i dovoljno odmarati. Ne moramo unijeti radikalne promjene preko no\u0107i, nego jednostavno napraviti sitne korake kako bismo do\u0161li do odr\u017eivog na\u010dina \u017eivota koji \u0107e nas prije ili kasnije dovesti do na\u0161eg cilja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite smr\u0161avjeti i olak\u0161ati si posao, ne biste trebali propustiti na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/jednostavne-osnove-mrsavljenja-iznenadit-ce-vas-sto-je-zaista-vazno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Jednostavne osnove mr\u0161avljenja: iznenadit \u0107e vas \u0161to je doista va\u017eno.<\/a><\/strong><\/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\" id=\"1-dijeta-za-mrsavljenje-ili-debljanje\">1. Dijeta za mr\u0161avljenje ili debljanje<\/h3>\n\n\n\n<p>Kad gubimo ili <a href=\"https:\/\/gymbeam.hr\/blog\/10-savjeta-za-zdravo-debljanje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">dobivamo<\/span> <\/a>na te\u017eini, to op\u0107enito ne mo\u017eemo u\u010diniti bez promjene u prehrani. Vjerojatno \u0107emo morati smanjiti pono\u0107ne pohode na smo\u010dnicu koji zavr\u0161avaju s pojedenim paketom \u010dipsa ili na\u010din rada za vikend kad doslovno silazimo s puta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Potrebno je smanjiti unos energije pri mr\u0161avljenju<\/strong> i pove\u0107ati unos energije pri debljanju. <span style=\"color: #ff6600\">Brojanje kalorija<\/span> dobro funkcionira i mo\u017ee nas nau\u010diti koliko \u017eitarica pojesti za doru\u010dak, koliko mesa za ru\u010dak ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\"maslaca od kikirikija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslaca od kikirikija<\/a><\/span> s jabukom za me\u0111uobrok. Slijede\u0107i lagano prilago\u0111enu prehranu, poku\u0161avamo tako jesti nekoliko tjedana, a zatim procijeniti daje li to rezultate u obliku promjena tjelesne te\u017eine i tjelesnih mjera. Dugoro\u010dno pridr\u017eavanje tako\u0111er je klju\u010dno. Dijeta se ne dr\u017ei tjedan ili mjesec dana. Kako bi se odr\u017eali rezultati, promjena u prehrani vjerojatno \u0107e se trebati dr\u017eati do\u017eivotno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prilikom odre\u0111ivanja unosa kalorija uklju\u010dite koli\u010dinu proteina, masti i ugljikohidrata u svoju prehranu. Ho\u0107e li vam pomo\u0107i na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati unos energije i unosa makronutrijenata za mr\u0161avljenje ili dobivanje mi\u0161i\u0107a? <\/a><\/strong><\/span><\/p>\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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-749x1124.jpg\" alt=\"Kako se po\u010deti vi\u0161e kretati?\" class=\"wp-image-292000\" title=\"Kako se po\u010deti vi\u0161e kretati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/ARI_4635-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"2-vise-kretanja-tijekom-dana\">2. Vi\u0161e kretanja tijekom dana<\/h3>\n\n\n\n<p>Manje tjelovje\u017ebe tijekom dana neprimjetan je krivac za dobivanje na te\u017eini. Sve \u0161to moramo u\u010diniti jest zamijeniti ured ku\u0107nim uredom i gubimo put do posla i od posla. Sve se to zbraja i iako smo do sada odr\u017eavali te\u017eini, odjednom sagorijevamo manje kalorija nego \u0161to pojedemo i polako po\u010dinjemo dobivati na te\u017eini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rje\u0161enje je ostati aktivni \u010dak i ako radimo od ku\u0107e i imamo sjede\u0107i posao.<\/strong> Ujutro hodamo po kavu ili svje\u017ee pecivo, a tijekom radnog dana uklju\u010dujemo aktivne pauze za rastezanje i pomicanje tijela.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednako tako, razmotrimo moramo li zaista i\u0107i u kupovinu automobilom ili je dovoljan bicikl? Tro\u0161imo ne\u0161to kalorija na <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biciklu<\/a><\/span> i dajemo svoj doprinos za spas planeta. Tako\u0111er sagorijevamo kalorije tijekom kuhanja, pranja posu\u0111a ili brisanja poda. Ku\u0107anski poslovi mogu fino pove\u0107ati proizvodnju energije, tako da je vrijeme da ih napokon prihvatite.<span style=\"color: #ff6600\"> [9,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li znali da mo\u017eete smr\u0161avjeti samo hodanjem? Ako ste zainteresirani, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako brzo smr\u0161avjeti pomo\u0107u hodanja?<\/a><\/strong><\/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\" id=\"3-odaberite-sport-koji-vas-zabavlja-i-nije-samo-nuzno-zlo\">3. Odaberite sport koji vas zabavlja i nije samo nu\u017eno zlo<\/h3>\n\n\n\n<p>Otkrivanje sporta koji \u0107e nam biti zabavan, a ne samo neugodna potreba, nalik je na dobitak na lutriji. Ne moraju svi nu\u017eno <span style=\"color: #ff6600\">tr\u010dati<\/span>, baviti se crossfitom ili i\u0107i u teretanu samo zato \u0161to je to u modi. <strong>Radi se o pronala\u017eenju sporta kojim se mo\u017eemo dugoro\u010dno baviti.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Tek \u0107e tada biti dugoro\u010dno odr\u017eivih rezultata. Ako ste ljubitelj umjereno intenzivnih aktivnosti, poput brzog hodanja, tr\u010danja, <span style=\"color: #ff6600\">vo\u017enje bicikla<\/span> ili power joge, to \u0107e biti sjajno za vas. U slu\u010daju da se vi\u0161e volite oznojiti uz intenzivniji sport, mo\u017eete isprobati HIIT, grupne sate fitnessa ili preskakati <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/gubitak-kilograma-porast-fizicke-kondicije-i-8-drugih-razloga-da-pocnete-preskakati-uze\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">u\u017ee<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koliko kalorija sagorijevate uz razli\u010dite sportove, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-izgubiti-kilogram-masti-i-koliko-se-energije-zapravo-skriva-u-njemu\/\" target=\"_blank\" aria-label=\"Kako izgubiti kilogram masti i koliko se energije zapravo skriva u njemu? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izgubiti kilogram masti i koliko se energije zapravo skriva u njemu?<\/a><\/strong><\/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\" id=\"4-vjezbanje-i-trening-snage\">4. Vje\u017ebanje i trening snage<\/h3>\n\n\n\n<p>Trening snage izvrstan je alat za odr\u017eavanje i rast mi\u0161i\u0107ne mase. Ona je metaboli\u010dki aktivnija od, recimo, masti, a na\u0161a tijela tro\u0161e vi\u0161e energije da je o\u010duvaju. Moramo samo prona\u0107i vremena barem dva puta tjedno za vje\u017ebanje uz upotrebu vlastite te\u017eine, utege, <a href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\" target=\"_blank\" aria-label=\"TRX  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">TRX<\/span> <\/a>ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/podesiva-girja-4-5-18-kg-gymbeam.html\" target=\"_blank\" aria-label=\"girje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">girje<\/a><\/span>. Na kraju treninga snage tako\u0111er mo\u017eemo imati <strong>ubrzani metabolizam jo\u0161 nekoliko sati, tro\u0161e\u0107i kalorije prakti\u010dki ni za \u0161to.<\/strong> Za ve\u0107u potro\u0161nju energije, trening snage idealna je aktivnost.<span style=\"color: #ff6600\"> [12-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate kako vje\u017ebati kako biste postigli naju\u010dinkovitiji dobitak mi\u0161i\u0107a, ne biste trebali propustiti na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Koliko je ponavljanja najbolje kad \u017eelite smr\u0161avjeti ili dobiti mi\u0161i\u0107e?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1124x749.jpg\" alt=\"Trening snage ubrzava metabolizam\" class=\"wp-image-292014\" width=\"843\" height=\"562\" title=\"Trening snage ubrzava metabolizam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-dovoljno-regeneracije-i-sna\">5. Dovoljno regeneracije i sna<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" aria-label=\"Spavanje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Spavanje<\/a><\/span> i<span style=\"color: #ff6600\"> odmor<\/span> va\u017eni su za regeneraciju i izgradnju snage za sljede\u0107i dan. Bez toga te\u0161ko bismo krenuli dalje. <strong>Spavanje tako\u0111er utje\u010de na metabolizam<\/strong> putem razine hormona, a njegov nedostatak mo\u017ee poremetiti hormonsko okru\u017eenje i stoga negativno utjecati na metabolizam. To je jo\u0161 jedan razlog za kvalitetan san sedam do devet sati dnevno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er mo\u017eemo pospje\u0161iti regeneraciju <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-podrzati-regeneraciju-pomocu-masaznog-pistolja-i-ostalih-alata\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pomagalima za masa\u017eu<\/a><\/span>, <a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">ja\u010danjem<\/span> <\/a>ili istezanjem. Kad zapo\u010dnemo ne\u0161to novo, nastojimo \u017eeljno usko\u010diti u to barem 200 %. Na\u017ealost, to vrlo brzo zavr\u0161i neuspjehom. Stoga je va\u017eno ne izgorjeti na po\u010detku i ne posvetiti sve vrijeme sportu, nego redovito uklju\u010divati slobodne dane bez zahtjevnih treninga i dovoljno se odmoriti.&nbsp; &nbsp; <span style=\"color: #ff6600\">[14-15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spavanje mo\u017ee utjecati na gubitak te\u017eine, ali i na sportsku u\u010dinkovitost i druge va\u017ene aspekte \u017eivota. Ako vas vi\u0161e zanima zna\u010denje sna, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno?<\/a><\/strong><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_7646-1124x749.jpg\" alt=\"Kako potaknuti regeneraciju?\" class=\"wp-image-292028\" width=\"843\" height=\"562\" title=\"Kako potaknuti regeneraciju?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7646-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7646-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7646-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_7646-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"sto-smo-naucili\"><span class=\"ez-toc-section\" id=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zahvaljuju\u0107i prili\u010dno jedinstvenom istra\u017eivanju o metabolizmu, ve\u0107 znamo <strong>da samo dob ima minimalan utjecaj na brzinu i sagorijevanje kalorija.<\/strong> Daleko najve\u0107u ulogu igra va\u0161 ukupni na\u010din \u017eivota, koji bi trebao uklju\u010divati zdravu prehranu s dovoljnim koli\u010dinama svih hranjivih tvari, redovitu tjelovje\u017ebu, sport, san, odmor i niz drugih \u010dimbenika na\u010dina \u017eivota. Na njih mo\u017eemo pouzdano sami utjecati i korisnim promjenama po\u010deti gubiti te\u017einu ili dobivati mi\u0161i\u0107e. Ne moramo odustati od napora da odr\u017eimo privla\u010dnu figuru u ranim tridesetima ili ranim \u010detrdesetima. <strong>Uzmemo li budu\u0107nost u svoje ruke,<\/strong> mo\u017eemo izgledati sjajno bilo u kojoj dobi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poznajete li nekoga kome bi ovaj \u010dlanak mogao pomo\u0107i? Ne oklijevajte podijeliti ga sa svojim prijateljima.<\/p>\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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness Food\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\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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>Jesu li godine krive \u0161to se debljamo? Rezultati istra\u017eivanja me\u0111unarodne skupine znanstvenika vjerojatno \u0107e sve iznenaditi. U ovom \u0107emo \u010dlanku otkriti i kako ubrzati metabolizam.<\/p>\n","protected":false},"author":129,"featured_media":291889,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6860,6932,6368,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-297521","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-metabolizam-hr","9":"tag-mitovi-hr","10":"tag-mrsavljenje-hr","11":"tag-zdrav-nacin-zivota-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>U kojoj dobi na\u0161 metabolizam usporava? 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