{"id":299770,"date":"2018-04-12T10:47:00","date_gmt":"2018-04-12T08:47:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=299770"},"modified":"2023-07-26T17:08:23","modified_gmt":"2023-07-26T15:08:23","slug":"potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/","title":{"rendered":"Potrebujete jes\u0165 \u0161es\u0165kr\u00e1t denne, aby ste si udr\u017eali r\u00fdchly metabolizmus?"},"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\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/#Ucinky_frekvencie_jedenia_na_rychlost_metabolizmu\" title=\"\u00da\u010dinky frekvencie jedenia na r\u00fdchlos\u0165 metabolizmu\">\u00da\u010dinky frekvencie jedenia na r\u00fdchlos\u0165 metabolizmu<\/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\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/#Zvysenie_frekvencie_stravovania_a_narast_svalstva\" title=\"Zv\u00fd\u0161enie frekvencie stravovania a n\u00e1rast svalstva\">Zv\u00fd\u0161enie frekvencie stravovania a n\u00e1rast svalstva<\/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\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/#Kratka_hladovka\" title=\"Kr\u00e1tka hladovka\">Kr\u00e1tka hladovka<\/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\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/#Umyselna_hladovka\" title=\"\u00damyseln\u00e1 hladovka\">\u00damyseln\u00e1 hladovka<\/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\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/#Epidemiologicky_vyskum\" title=\"Epidemiologick\u00fd v\u00fdskum\">Epidemiologick\u00fd v\u00fdskum<\/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.sk\/blog\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/#Termicky_ucinok_potravin\" title=\"Termick\u00fd \u00fa\u010dinok potrav\u00edn\">Termick\u00fd \u00fa\u010dinok potrav\u00edn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/#Cvicenie\" title=\"Cvi\u010denie\">Cvi\u010denie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/#Sumar_vyskumu\" title=\"Sum\u00e1r v\u00fdskumu\">Sum\u00e1r v\u00fdskumu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/potrebujete-jest-sestkrat-denne-na-rychly-metabolizmus\/#Ostatne_pozorovania\" title=\"Ostatn\u00e9 pozorovania\">Ostatn\u00e9 pozorovania<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Konzum\u00e1cia jedla \u0161es\u0165kr\u00e1t denne, alebo ve\u013emi \u010dast\u00e1 konzum\u00e1cia, <strong>nesp\u00f4sob\u00ed, \u017ee sa&nbsp;v\u00e1\u0161 metabolizmus zr\u00fdchli viac,<\/strong> ako keby ste jedlo konzumovali trikr\u00e1t denne. Ak v\u00e1m tak\u00e1to frekvencia stravovania&nbsp;poskytne lep\u0161\u00ed pocit, m\u00f4\u017ee by\u0165 \u00fa\u010dinn\u00e1, av\u0161ak sama o sebe nesp\u00f4sob\u00ed stratu hmotnosti a nezabr\u00e1ni priberaniu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ucinky_frekvencie_jedenia_na_rychlost_metabolizmu\"><\/span>\u00da\u010dinky frekvencie jedenia na r\u00fdchlos\u0165 metabolizmu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeden z argumentov o udr\u017ean\u00ed r\u00fdchleho metabolizmu na z\u00e1klade \u010dast\u00e9ho stravovania je to, \u017ee <strong>\u010dastej\u0161ie stravovacie n\u00e1vyky zvy\u0161uj\u00fa r\u00fdchlos\u0165 metabolizmu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Meta-anal\u00fdza zameran\u00e1 na frekvenciu stravovania kon\u0161tatuje <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span>, \u017ee \u201c\u0161t\u00fadie, ktor\u00e9 pou\u017e\u00edvaj\u00fa celkov\u00fa kalorimetriu a vodu, v ktorej bol \u010diasto\u010dne alebo \u00faplne nahraden\u00fd kysl\u00edk a vod\u00edk izotopom <em>(at\u00f3mami kysl\u00edka a vod\u00edka s rovnak\u00fdmi prot\u00f3nov\u00fdmi \u010d\u00edslami, ale rozdielnymi po\u010dtami neutr\u00f3nov)<\/em> <strong>na odhad celkov\u00fdch v\u00fddajov energie za 24 hod\u00edn,<\/strong> nezistili \u017eiadny rozdiel medzi prij\u00edman\u00edm mal\u00e9ho mno\u017estva potravy a prejedan\u00edm sa\u201d.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-628651498.jpg\" alt=\"\u010castej\u0161ie stravovanie zr\u00fdch\u013euje metabolizmus\" width=\"843\" title=\"\u010castej\u0161ie stravovanie zr\u00fdch\u013euje metabolizmus\"\/><\/figure><\/div>\n\n\n\n<p>Nakoniec, s v\u00fdnimkou jednej \u0161t\u00fadie, neexistuje \u017eiadny d\u00f4kaz o tom, \u017ee<strong> \u00fabytok v\u00e1hy nast\u00e1va v d\u00f4sledku frekvencie konzum\u00e1cie jedla<\/strong>. M\u00f4\u017eeme teda us\u00fadi\u0165, \u017ee ak\u00e9ko\u013evek \u00fa\u010dinky stravovacieho modelu na regul\u00e1ciu telesnej hmotnosti, bud\u00fa pravdepodobne <strong>sprostredkovan\u00e9 \u00fa\u010dinkami na strane pr\u00edjmu potravy<\/strong> v rovnici energetickej rovnov\u00e1hy\u201d. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cl\u00e1nok, ktor\u00fd sa zaoberal hodnoten\u00edm 179 \u0161t\u00fadi\u00ed <em>(z ktor\u00fdch 10 \u0161t\u00fadi\u00ed sa pova\u017eovalo za d\u00f4le\u017eit\u00fdch na pos\u00fadenie interakcie frekvencie stravovania a straty hmotnosti)<\/em>, nezistil medzi nimi \u017eiadne v\u00fdznamn\u00e9 prepojenie, aj ke\u010f si vy\u017eadoval dlhodobej\u0161iu \u0161t\u00fadiu. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span> Tieto v\u00fdsledky s\u00fa tie\u017e n\u00e1jden\u00e9 v ostatn\u00fdch \u010dl\u00e1nkoch s recenziami zameran\u00fdmi na t\u00fato problematiku. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span> R\u00f4zne individu\u00e1lne zmeny, ktor\u00e9 <strong>p\u00f4sobia na frekvenciu konzum\u00e1cie jedla pri zachovan\u00ed statick\u00fdch kal\u00f3ri\u00ed<\/strong>, zistili, \u017ee neexistuje<strong> \u017eiadny rozdiel v r\u00fdchlosti metabolizmu<\/strong> (24 hodinov\u00e9 v\u00fddavky energie) medzi t\u00fdmito dvoma skupinami <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>, a \u017ee nie je \u017eiadny rozdiel v strate hmotnosti na konci \u0161t\u00fadie. Pri v\u00fdraznom zn\u00ed\u017een\u00ed kal\u00f3ri\u00ed, jemne kles\u00e1 r\u00fdchlos\u0165 metabolizmu, ale<strong> celkov\u00e9 zn\u00ed\u017eenie je sp\u00f4soben\u00e9 kal\u00f3riami, <\/strong>nie frekvenciou stravovania. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span> <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-845885938.jpg\" alt=\"Mus\u00edme jes\u0165 6-kr\u00e1t denne, aby sa n\u00e1\u0161 metabolizmus zr\u00fdchlil? \" width=\"843\" title=\"Mus\u00edme jes\u0165 6-kr\u00e1t denne, aby sa n\u00e1\u0161 metabolizmus zr\u00fdchlil? \"\/><\/figure><\/div>\n\n\n\n<p>Jedna ned\u00e1vna \u0161t\u00fadia v\u0161ak zistila opak, a to, \u017ee v <strong>porovnan\u00ed 3 jed\u00e1l oproti 14 jedl\u00e1m za obdobie 36 hod\u00edn<\/strong> v metabolickej komore zdrav\u00fdch mu\u017eov nedo\u0161lo k v\u00fdznamn\u00fdm rozdielom v celkov\u00fdch v\u00fddavkoch energie a iba miernemu zv\u00fd\u0161eniu v\u00fddavkov na odpo\u010dinok v ni\u017e\u0161ej skupine frekvenci\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zvysenie_frekvencie_stravovania_a_narast_svalstva\"><\/span>Zv\u00fd\u0161enie frekvencie stravovania a n\u00e1rast svalstva<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iba m\u00e1lo \u0161t\u00fadi\u00ed sa zaoberalo<strong> zv\u00fd\u0161en\u00edm frekvencie stravovania a n\u00e1rastom telesnej hmotnosti<\/strong> ale obmedzen\u00e9 z\u00edskan\u00e9 d\u00f4kazy <em>(v tejto a \u010falej v epidemiologickej \u010dasti)<\/em> nazna\u010duj\u00fa, \u017ee zv\u00fd\u0161enie telesnej hmotnosti je sp\u00f4soben\u00e9 <strong>sk\u00f4r pr\u00edjmom kal\u00f3ri\u00ed ne\u017e frekvenciou stravovania. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[7]<\/span> <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-648982856.jpg\" alt=\"zv\u00fd\u0161enie frekvencie stravovania a n\u00e1rast svalovej hmoty \" width=\"843\" title=\"zv\u00fd\u0161enie frekvencie stravovania a n\u00e1rast svalovej hmoty \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kratka_hladovka\"><\/span>Kr\u00e1tka hladovka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po 36 hodin\u00e1ch hladovky sa r\u00fdchlos\u0165 metabolizmu zv\u00fd\u0161ila a <strong>nezmenilo sa to ani po 72 hodinovom meran\u00ed. <\/strong>Adrenal\u00edn sa zv\u00fd\u0161il za 72 hod\u00edn <em>(ale nie za 36)<\/em> a po 48-hodinovom meran\u00ed sa zdalo, \u017ee adrenal\u00edn produkoval v\u00e4\u010d\u0161\u00ed po\u010det tepla (termogen\u00e9za). <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Umyselna_hladovka\"><\/span>\u00damyseln\u00e1 hladovka<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U \u013eud\u00ed, ktor\u00ed netrpia obezitou, <strong>\u201calternat\u00edvny de\u0148 hladovky\u201d<\/strong> <em>(napr. hladovka ka\u017ed\u00fd druh\u00fd de\u0148),<\/em> <strong>nepreuk\u00e1zal zn\u00ed\u017eenie r\u00fdchlosti metabolizmu po 22 d\u0148och<\/strong> <em>(pri in\u0161trukci\u00e1ch jes\u0165 dvakr\u00e1t viac v dni, kedy nedr\u017eali hladovku a t\u00fdm tieto dni hladovky kompenzova\u0165).<\/em> <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160t\u00fadie vykonan\u00e9 po\u010das sviatku Ramad\u00e1n tie\u017e zaznamenali<strong> zjavn\u00fd nedostatok rozdielov v celkov\u00fdch parametroch metabolizmu<\/strong> medzi t\u00fdmi, ktor\u00ed hladovku dr\u017eali a t\u00fdmi, ktor\u00ed ju nedr\u017eali. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span> Hoci niektor\u00e9 \u0161t\u00fadie<em> (v\u00e4\u010d\u0161ina z nich u nezdrav\u00fdch os\u00f4b)<\/em> <strong>uk\u00e1zali iba limitovan\u00e9 zdravotn\u00e9 benefity s takzvan\u00fdm Ramad\u00e1nskym p\u00f4stom<\/strong> &#8211;  ak je pr\u00edjem jedla relat\u00edvne pravidelne udr\u017eiavan\u00fd, zd\u00e1 sa by\u0165 premenliv\u00fd. Zatia\u013e, \u010do r\u00fdchlos\u0165 metabolizmu ako tak\u00e1, nebola ve\u013emi sk\u00faman\u00e1, nezd\u00e1 sa, \u017eeby sa v\u00fdrazne zmenila. <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-515792006.jpg\" alt=\"Ak\u00fd m\u00e1 vplyv hladovka na chudnutie? \" width=\"843\" title=\"Ak\u00fd m\u00e1 vplyv hladovka na chudnutie? \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Epidemiologicky_vyskum\"><\/span>Epidemiologick\u00fd v\u00fdskum<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rozsahovo ve\u013ek\u00fd v\u00fdskum m\u00e1 tendenciu ukazova\u0165 vz\u00e1jomn\u00fd vz\u0165ah medzi frekvenciou stravovania a obezitou, s inverzn\u00fdm poh\u013eadom na prejedenia sa vo vz\u0165ahu s BMI indexom (pri ob\u00e9znych \u013eu\u010foch sa zd\u00e1, \u017ee jedia menej a pri \u0161t\u00edhlych, \u017ee maj\u00fa sklon jes\u0165 \u010dastej\u0161ie). Tieto \u0161t\u00fadie nie s\u00fa zameran\u00e9 na svalov\u00fa hmotu, ale na BMI index,<strong> pri\u010dom sa zd\u00e1, \u017ee viac jed\u00e1l za de\u0148 zvy\u0161uje BMI index a telesn\u00fa hmotnos\u0165.<\/strong> Existuj\u00fa v\u0161ak iba ve\u013emi obmedzen\u00e9 d\u00f4kazy, ktor\u00e9 s\u00fa na vysokej \u00farovni spochybnen\u00e9.&nbsp;&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-639606608.jpg\" alt=\"Zvy\u0161uje v\u00e4\u010d\u0161ia frekvencia jed\u00e1l BMI index?  \" width=\"843\" title=\"Zvy\u0161uje v\u00e4\u010d\u0161ia frekvencia jed\u00e1l BMI index?  \"\/><\/figure><\/div>\n\n\n\n<p>Okrem toho, ISNN <em>(International Standard Serial Number)<\/em> uv\u00e1dza nieko\u013eko pozorovac\u00edch \u0161t\u00fadi\u00ed, ktor\u00e9 nenazna\u010duj\u00fa, <strong>\u017ee frekvencia stravovania ovplyv\u0148uje \u00fabytok telesnej hmotnosti.<\/strong> Zauj\u00edmav\u00e9 s\u00fa niektor\u00e9, ktor\u00e9 nazna\u010duj\u00fa vz\u0165ah, ale vz\u00e1jomn\u00e9 prepojenie sa eliminovalo, ke\u010f boli vzat\u00e9 do \u00favahy faktory, ak\u00fdmi s\u00fa faj\u010denie, pitie a stres, ktor\u00e9 m\u00f4\u017eu by\u0165 kauzat\u00edvnymi faktormi.&nbsp;Navy\u0161e, <strong>frekvencia stravovania je jednozna\u010dne prepojen\u00e1 s celkov\u00fdm pr\u00edjmom kal\u00f3ri\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Termicky_ucinok_potravin\"><\/span>Termick\u00fd \u00fa\u010dinok potrav\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Termick\u00e9 \u00fa\u010dinky potrav\u00edn <em>(energia potrebn\u00e1 na tr\u00e1venie jedla, aby sa z\u00edskali kal\u00f3rie z potravy)<\/em> niektor\u00ed v\u00fdskumn\u00edci pova\u017euj\u00fa za<strong> d\u00f4le\u017eit\u00fd dlhodob\u00fd kontroln\u00fd bod pre obezitu<\/strong>. Nepravideln\u00e9 stravovacie n\u00e1vyky, bez oh\u013eadu na ich frekvenciu, sa zdaj\u00fa by\u0165 spojen\u00e9 so zn\u00ed\u017een\u00fdm termick\u00fdm \u00fa\u010dinkom potrav\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cvicenie\"><\/span>Cvi\u010denie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cvi\u010denie bolo ozna\u010den\u00e9 ako <strong>nest\u00e1la premenn\u00e1 v epidemiologickom v\u00fdskume<\/strong>, kv\u00f4li energii, ktor\u00e1 sa pri cvi\u010den\u00ed vynalo\u017e\u00ed a kv\u00f4li vlastnosti cvi\u010denia potla\u010di\u0165 chu\u0165 do jedla.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-918580062.jpg\" alt=\"cvi\u010denie prispieva k potla\u010deniu chuti do jedla \" width=\"843\" title=\"cvi\u010denie prispieva k potla\u010deniu chuti do jedla \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sumar_vyskumu\"><\/span>Sum\u00e1r v\u00fdskumu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fdskum uk\u00e1zal, \u017ee medzi <strong>frekvenciou &nbsp;stravovania a naberan\u00edm hmotnosti je nepriamy vz\u0165ah<\/strong>, \u010do m\u00f4\u017ee by\u0165 sp\u00f4soben\u00e9 celkov\u00fdm zv\u00fd\u0161en\u00edm pr\u00edjmom kal\u00f3ri\u00ed. Menej \u010dast\u00e1 frekvencia stravovania m\u00f4\u017ee by\u0165 spojen\u00e1 s ni\u017e\u0161\u00edm BMI indexom (na rovnakom kalorickom stupni) kv\u00f4li cvi\u010deniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie je v\u0161ak ve\u013ea dostato\u010dn\u00fdch d\u00f4kazov o tom,<strong> \u017ee frekvencia stravovania p\u00f4sob\u00ed dobre alebo zle na r\u00fdchlos\u0165 metabolizmu<\/strong>, ale je to iba epidemologick\u00fd ukazovate\u013e in\u00fdch n\u00e1vykov, ktor\u00e9 ovplyv\u0148uj\u00fa r\u00fdchlos\u0165 metabolizmu a zmeny telesnej hmotnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ostatne_pozorovania\"><\/span>Ostatn\u00e9 pozorovania<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Zv\u00fd\u0161en\u00e1 frekvencia stravovania m\u00f4\u017ee by\u0165 v\u00fdhodn\u00e1 pre udr\u017eanie svalovej hmoty.<\/strong> V porovnan\u00ed troch jed\u00e1l za de\u0148 so 14 jedlami <em>(extr\u00e9mny pr\u00edpad)<\/em>, bolo zisten\u00e9, \u017ee napriek rovnak\u00e9mu po\u010dtu kal\u00f3ri\u00ed a \u017eiadnemu rozdielu v r\u00fdchlosti metabolizmu, v skupine, ktor\u00e1 mala men\u0161iu frekvenciu stravovania sa zistila vy\u0161\u0161ia oxid\u00e1cia prote\u00ednov o 17 % (106.9\u00b17.1 vs. 90.6\u00b14.3 g\/d). Av\u0161ak, u ob\u00e9znych \u013eud\u00ed intervencia uk\u00e1zala, \u017ee <strong>pri 4 skonzumovan\u00fdch jedl\u00e1ch denne<\/strong> nie s\u00fa \u017eiadne rozdiely v strate hmotnosti, pri\u010dom bolo skonzumovan\u00fdch 80% kaze\u00ednu v 1 jedle v porovnan\u00ed s 25% srv\u00e1tky v 4 jedl\u00e1ch, pri\u010dom kaze\u00ednov\u00e1 skupina prekonala srv\u00e1tkov\u00fa skupinu v kone\u010dnej d\u013a\u017eke pokusu o zadr\u017eanie dus\u00edka. T\u00e1to \u0161t\u00fadia<strong> zaznamenala vy\u0161\u0161iu oxid\u00e1ciu prote\u00ednov a r\u00fdchlos\u0165 synt\u00e9zy srv\u00e1tky<\/strong>, ale trend ku zadr\u017eiavaniu dus\u00edka (zadr\u017eiavaniu svalovej hmoty) s kaze\u00ednom. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-646207148.jpg\" alt=\"zv\u00fd\u0161en\u00e1 frekvencia stravovania m\u00f4\u017ee by\u0165 vhodn\u00e9 pre n\u00e1rast svalovej hmoty \" width=\"843\" title=\"zv\u00fd\u0161en\u00e1 frekvencia stravovania m\u00f4\u017ee by\u0165 vhodn\u00e9 pre n\u00e1rast svalovej hmoty \"\/><\/figure><\/div>\n\n\n\n<p>Je teoreticky mo\u017en\u00e9, \u017ee <strong>konzum\u00e1cia v\u00e4\u010d\u0161ieho po\u010dtu jed\u00e1l za de\u0148 zlep\u0161uje zadr\u017eiavanie dus\u00edka<\/strong>, ale jedna ned\u00e1vna \u0161t\u00fadia vykon\u00e1van\u00e1 na \u013eu\u010foch v tejto oblasti nazna\u010duje, \u017ee osta\u0165 v postpradi\u00e1lnom stave je d\u00f4le\u017eitej\u0161ie <em>(ktor\u00fd m\u00f4\u017ee by\u0165 vytvoren\u00fd pomal\u0161\u00edm absorbovan\u00edm prote\u00ednov alebo vy\u0161\u0161ou frekvenciou, alebo oboma)<\/em>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna z vy\u0161\u0161ie spomenut\u00fdch \u0161t\u00fadi\u00ed<strong> zaznamenala lep\u0161iu glykemick\u00fa kontrolu<\/strong>, ako bolo stanoven\u00e9 pomocou AUC gluk\u00f3zy, v 3 jed\u00e1l za de\u0148 v porovnan\u00ed so 14 jedlami. To ist\u00e9 bolo pozorovan\u00e9 pri porovnan\u00ed 2 jed\u00e1l za de\u0148 oproti 12, kde men\u0161ia frekvencia uk\u00e1zala lep\u0161iu glykemick\u00fa kontrolu.Menej \u010dast\u00e9 jedenie v porovnan\u00ed s \u010dastej\u0161ou frekvenciou jedla, pri\u010dom je mno\u017estvo celkov\u00fdch denn\u00fdch kal\u00f3ri\u00ed rovnak\u00e9, sa <strong>zd\u00e1 by\u0165 viac s\u00fdtej\u0161ie a vyvol\u00e1va men\u0161\u00ed hlad.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017edop\u00e1dne rozhodnutie o frekvenci\u00ed stravovania je na v\u00e1s. Nezabudnite v\u0161ak prija\u0165 v\u0161etky potrebn\u00e9 \u017eiviny, ktor\u00e9 v\u00e1\u0161 organizmus potrebuje pre spr\u00e1vne fungovanie. <strong>Ko\u013ekokr\u00e1t do d\u0148a jete vy?<\/strong> Pomohlo v\u00e1m to k vyt\u00fa\u017eenej postave? Nap\u00ed\u0161te n\u00e1m va\u0161u odpove\u010f do koment\u00e1ra a v pr\u00edpade, \u017ee sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, p<strong>odporte ho zdie\u013ean\u00edm.&nbsp;<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy 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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Potrebujeme jes\u0165 6-kr\u00e1t denne, aby sme zr\u00fdchlili n\u00e1\u0161 metabolizmus? Ako p\u00f4sob\u00ed frekvencia stravovania na chudnutie, rast svalovej hmoty a metabolizmus? <\/p>\n","protected":false},"author":25,"featured_media":165013,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6127,6073,6055,6082],"filter_section":[],"filter_attribute":[13046],"class_list":{"0":"post-299770","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-jedalnicek","9":"tag-metabolizmus","10":"tag-strava","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Potrebujete jes\u0165 \u0161es\u0165kr\u00e1t denne, aby ste si udr\u017eali r\u00fdchly metabolizmus? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Potrebujeme jes\u0165 6-kr\u00e1t denne, aby sme zr\u00fdchlili n\u00e1\u0161 metabolizmus? 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