{"id":309887,"date":"2021-02-03T18:06:00","date_gmt":"2021-02-03T17:06:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=309887"},"modified":"2021-11-12T18:10:16","modified_gmt":"2021-11-12T17:10:16","slug":"este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului\/","title":{"rendered":"Este posibil ca metabolismul s\u0103 fie \u00eencetinit sau deteriorat? 5 sfaturi cu privire la accelerarea metabolismului"},"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.com\/blog\/este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului\/#Ce_reprezinta_metabolismul_si_cum_sa_il_intelegem\" title=\"Ce reprezint\u0103 metabolismul \u0219i cum s\u0103 \u00eel \u00een\u021belegem?\">Ce reprezint\u0103 metabolismul \u0219i cum s\u0103 \u00eel \u00een\u021belegem?<\/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.com\/blog\/este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului\/#Din_ce_componente_este_alcatuita_rata_metabolica_Familiarizati-va_cu_termenul_de_cheltuieli_de_energie\" title=\"Din ce componente este alc\u0103tuit\u0103 rata metabolic\u0103? Familiariza\u021bi-v\u0103 cu termenul de cheltuieli de energie\">Din ce componente este alc\u0103tuit\u0103 rata metabolic\u0103? Familiariza\u021bi-v\u0103 cu termenul de cheltuieli de energie<\/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.com\/blog\/este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului\/#Ce_altceva_mai_afecteaza_rata_metabolica\" title=\"Ce altceva mai afecteaz\u0103 rata metabolic\u0103?\">Ce altceva mai afecteaz\u0103 rata metabolic\u0103?<\/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.com\/blog\/este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului\/#Un_metabolism_lent_si_deteriorat_previne_scaderea_in_greutate_si_este_posibil_sa_aveti_un_metabolism_dteriorat\" title=\"Un metabolism lent \u0219i deteriorat previne sc\u0103derea \u00een greutate \u0219i este posibil s\u0103 ave\u021bi un metabolism dteriorat?\">Un metabolism lent \u0219i deteriorat previne sc\u0103derea \u00een greutate \u0219i este posibil s\u0103 ave\u021bi un metabolism dteriorat?<\/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.com\/blog\/este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului\/#Cum_sa_acceleram_metabolismul\" title=\"Cum s\u0103 acceler\u0103m metabolismul?\">Cum s\u0103 acceler\u0103m metabolismul?<\/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.com\/blog\/este-posibil-ca-metabolismul-sa-fie-incetinit-sau-deteriorat-5-sfaturi-cu-privire-la-accelerarea-metabolismului\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Un metabolism lent sau deteriorat este un subiect frecvent discutat \u00een r\u00e2ndul persoanelor care se lupt\u0103 cu greutatea corporal\u0103. Acest lucru ridic\u0103 \u00eentrebarea dac\u0103 acest fenomen exist\u0103 de fapt \u0219i dac\u0103 este responsabil pentru kilogramele \u00een plus? \u00cenainte de a r\u0103spunde, g\u00e2ndi\u021bi-v\u0103 la momentele c\u00e2nd putea\u021bi m\u00e2nca tot ce v\u0103 dorea\u021bi p\u00e2n\u0103 la v\u00e2rsta de 25 de ani, era\u021bi \u00een form\u0103 \u0219i, c\u00e2\u021biva ani mai t\u00e2rziu, brusc totul este diferit, a\u0219a c\u0103 haide\u021bi s\u0103 arunc\u0103m o privire asupra miturilor din jurul metabolismului. De asemenea, v\u0103 vom ar\u0103ta mai multe <strong>modalit\u0103\u021bi de a accelera metabolismul.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_reprezinta_metabolismul_si_cum_sa_il_intelegem\"><\/span>Ce reprezint\u0103 metabolismul \u0219i cum s\u0103 \u00eel \u00een\u021belegem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd vine vorba de metabolism, este adesea asociat cu \u00eencercarea de a pierde \u00een greutate, a dezvolta masa muscular\u0103 \u0219i a avea un stil de via\u021b\u0103 s\u0103n\u0103tos. Rareori, \u00eens\u0103, conceptul este suficient de explicat \u0219i, din aceast\u0103 cauz\u0103, exist\u0103 multe mituri, jum\u0103t\u0103\u021bi de adev\u0103ruri \u0219i informa\u021bii \u00een\u0219el\u0103toare. Ce este totu\u0219i metabolismul? <strong>Metabolismul sau conversia substan\u021bei este o combina\u021bie de procese biochimice <\/strong>pe care organismul le folose\u0219te pentru a transforma alimentele \u00een energie. \u00cen cadrul acestui proces, v\u0103 pute\u021bi imagina cu u\u0219urin\u021b\u0103 toate procesele care au loc \u00een organism &#8211; de la respira\u021bie la energia utilizat\u0103 de celule \u0219i produsul final al elimin\u0103rii corpului de produse reziduale, excre\u021bia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar nu asta au \u00een vedere marea majoritate a articolelor \u0219i discu\u021biilor despre metabolism. <strong>Termenul de metabolism camufleaz\u0103 rata cu care organismul transform\u0103 alimentele \u00een energie<\/strong>, pe care apoi le folose\u0219te pentru a proteja toate procesele din organism care necesit\u0103 energie. Rata la care ardem energia estedenumit\u0103 simplu rat\u0103 metabolic\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu este rocket science, corect? M\u0103n\u00e2nca\u021bi, apoi se \u00eent\u00e2mpl\u0103 ceva magic \u0219i, la sf\u00e2r\u0219itul procesului, pute\u021bi g\u00e2ndi, merge, face sport, pute\u021bi s\u0103 v\u0103 dezvolata\u021bi masa muscular\u0103 \u0219i s\u0103 progresa\u021bi s\u0103n\u0103tos. Rata metabolic\u0103 pentru a avea energie poate diferi de la o zi la alta, iar rata metabolismului bazal r\u0103m\u00e2ne practic aceea\u0219i. \u0218i cu c\u00e2t metabolismul este mai rapid, cu at\u00e2t mai mult\u0103 energie (calorii) pute\u021bi arde.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/Outfit-3-_-OK-1124x750.jpg\" alt=\"Ce este metabolismul? \" class=\"wp-image-199948\" width=\"843\" height=\"563\" title=\"Ce este metabolismul? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Outfit-3-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Outfit-3-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Outfit-3-_-OK-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/Outfit-3-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Din_ce_componente_este_alcatuita_rata_metabolica_Familiarizati-va_cu_termenul_de_cheltuieli_de_energie\"><\/span>Din ce componente este alc\u0103tuit\u0103 rata metabolic\u0103? Familiariza\u021bi-v\u0103 cu termenul de cheltuieli de energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Rata metabolic\u0103 bazal\u0103 (BMR) reprezint\u0103 energia necesar\u0103 de care are nevoie corpul pentru a men\u021bine func\u021biile vitale precum respira\u021bia, activitatea inimii \u0219i men\u021binerea temperaturii corpului \u00een timpul somnului sau al odihnei profunde. [1] <\/li><li>Rata metabolic\u0103 de repaus (RMR) este energia necesar\u0103 pentru men\u021binerea func\u021biilor vitale \u00een repaus, f\u0103r\u0103 o activitate suplimentar\u0103. Metabolismul \u00een repaus reprezint\u0103 aproximativ 60-75% din totalul produc\u021biei zilnice de energie.[2-4] <\/li><li>Efectul termic al alimentelor (TEF) reprezint\u0103 energia necesar\u0103 pentru metabolismul nutrien\u021bilor. Cantitatea acestei energii variaz\u0103, de asemenea, de la macronutrien\u021bi individuali. TEF pentru carbohidra\u021bi are \u00een medie 5-10% \u00een func\u021bie de tipul lor, pentru proteine 20-30% \u0219i pentru gr\u0103simi 0-3% din con\u021binutul lor total de energie. \u00cen cazul alimenta\u021biei s\u0103n\u0103toase ra\u021bionale, TEF mediu este de aproximativ 10% din aportul total de energie. [5-6] <\/li><li>Termogeneza activit\u0103\u021bii fizice (EAT) nu este altceva dec\u00e2t cantitatea de energie consumat\u0103 \u00een timpul activit\u0103\u021bii fizice inten\u021bionate. EAT reprezint\u0103 astfel energia pe care o arde\u021bi \u00een timpul unei sesiuni de antrenament, meci sau competi\u021bie.<\/li><li>Efectul termic al activit\u0103\u021bilor zilnice normale (Termogeneza activit\u0103\u021bii f\u0103r\u0103 activitate fizic\u0103- NEAT) reprezint\u0103 energia consumat\u0103 pentru activit\u0103\u021bile zilnice normale care nu sunt efectuate inten\u021bionat. Prin urmare, v\u0103 pute\u021bi imagina mi\u0219c\u0103ri fine, cum ar fi atingerea picioarelor, schimbarea pozi\u021biei corpului, mersul la serviciu sau cur\u0103\u021benia. [7-8] <\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2-749x1124.jpeg\" alt=\"Ce este rata metabolic\u0103?\" class=\"wp-image-199927\" title=\"Ce este rata metabolic\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/WhatsApp-Image-2020-11-11-at-17.58.23-2.jpeg 1066w\" 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<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu este vorba de nicio magie, programele de detoxifiere sau plantele nu afecteaz\u0103 rata metabolismului sau mai ales stilul t\u0103u de via\u021b\u0103. Cel mai mare impact asupra  produc\u021biei de energie \u00eel au NEAT \u0219i EAT, care pot contribui cu aproximativ 20-50% la produc\u021bia total\u0103 de energie. [9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energia consumat\u0103 prin activit\u0103\u021bi fizice variaz\u0103 \u00een general, \u00een func\u021bie de tipul, intensitatea \u0219i durata acesteia. Ve\u021bi arde mult mai mult\u0103 energie \u00een c\u00e2teva ore de mers cu bicicleta sau prin alergare, \u00een compara\u021bie cu un antrenament rapid efectuat acas\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Energia consumat\u0103 \u00een timpul activit\u0103\u021bilor zilnice normale, NEAT, reprezint\u0103 o diferen\u021b\u0103 imens\u0103 \u00een produc\u021bia de energie. S\u0103 facem cuno\u0219tin\u021b\u0103 cu doi gemeni identici, care au acela\u0219i stil de via\u021b\u0103 \u00een afara serviciului. Unul dintre gemeni lucreaz\u0103 \u00een spatele unui computer \u00eentr-un birou ca func\u021bionar, iar cel\u0103lalt ca muncitor \u00een construc\u021bii. Diferen\u021ba \u00een produc\u021bia  total\u0103 de energie va fi imens\u0103, tocmai datorit\u0103 diferen\u021bei \u00een NEAT. Iar intensitatea energiei unui muncitor \u00een construc\u021bii poate fi de cel pu\u021bin  patru ori  mai mare dec\u00e2t a unui func\u021bionar. [10]<\/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\">Rata metabolic\u0103 este determinat\u0103 \u00een principal de m\u0103rimea componentelor individuale ale cheltuielilor de energie.<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Consumul zilnic total de energie (TDEE) = RMR + TEF + TEA + NEAT (TDEE = Consumul zilnic total de energie)<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre metabolism, citi\u021bi articolul nostru Ce este metabolismul bazal \u0219i cum se calculeaz\u0103 BMR? De asemenea, pute\u021bi calcula valoarea metabolismului bazal folosind un calculator BMR online. <\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_altceva_mai_afecteaza_rata_metabolica\"><\/span>Ce altceva mai afecteaz\u0103 rata metabolic\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Din p\u0103cate, sau poate din fericire, v\u00e2rsta nu iart\u0103 pe nimeni \u0219i, cu c\u00e2t \u00eemb\u0103tr\u00e2ni\u021bi, cu at\u00e2t rata metabolic\u0103 este mai lent\u0103. Acest lucru este legat de cre\u0219terea treptat\u0103 a greut\u0103\u021bii corporale \u0219i de num\u0103rul tot mai mare de lum\u00e2n\u0103ri de pe tortul aniversar, fapt destul de simplificat. \u00cenaintarea \u00een v\u00e2rst\u0103 reduce masa muscular\u0103, dar acest lucru poate fi comb\u0103tut \u00een mod eficient printr-un antrenament de rezisten\u021b\u0103 \u0219i un stil de via\u021b\u0103 activ. [11] <\/li><li>Genul este un alt factor care influen\u021beaz\u0103 rata metabolic\u0103, datorit\u0103 diferitelor st\u0103ri hormonale ale corpului, cantit\u0103\u021bii diferite de mas\u0103 muscular\u0103 \u0219i dimensiunii corpului \u0219i organelor interne ale b\u0103rba\u021bilor \u0219i femeilor. Din nou, de\u0219i un pic nedrept, b\u0103rba\u021bii stau pu\u021bin mai bine \u00een aceast\u0103 privin\u021b\u0103.<\/li><li>Dimensiunea corpului este, \u00een mod logic, \u00een favoarea persoanelor mai corpolente. Cu c\u00e2t e\u0219ti mai mare, cu at\u00e2t ave\u021bi nevoie de mai multe calorii . [12] <\/li><li>Masa muscular\u0103 \u0219i compozi\u021bia corpului \u00een favoarea mai multor mu\u0219chi necesit\u0103, de asemenea, mai mult\u0103 energie. Care este diferen\u021ba dintre un kilogram de mas\u0103 muscular\u0103 \u0219i \u021besut adipos? Un kilogram de gr\u0103sime \u00een repaus pe zi consum\u0103 aproximativ 4 kcal, iar un kilogram de mu\u0219chi aproximativ 13,5 kcal. [13\u201314] <\/li><li>Genetica poate fi o adev\u0103rat\u0103 pacoste. Unii oameni nu sunt efectiv destul de noroco\u0219i \u00eenc\u00e2t s\u0103 c\u00e2\u0219tige genele rapide ale unui cal de curse la loteria genetic\u0103, dar defectele genetice grave care sunt direct legate de obezitate joac\u0103 un rol la mai pu\u021bin de 1% din popula\u021bie. F\u0103r\u0103 aceste muta\u021bii genetice, nu exist\u0103 nicio varia\u021bie specific\u0103 a genelor care s\u0103 predispun\u0103 oamenii la supraponderalitate. [15] <\/li><li>Hormonii contribuie enorm la rata metabolic\u0103, \u00een special prin func\u021bia s\u0103n\u0103toas\u0103 a glandei tiroide \u0219i concentra\u021bia hormonilor, care controleaz\u0103 direct rata evenimentelor metabolice. Deficien\u021ba lor (hipotiroidism) duce la o sc\u0103dere a ratei evenimentelor metabolice, iar excesul lor (hipertiroidism) duce la accelerarea acestora. Ambele afec\u021biuni ar trebui compensate printr-un tratament medical corespunz\u0103tor. [16] <\/li><li>Temperatura ambiental\u0103 afecteaz\u0103 produc\u021bia de c\u0103ldur\u0103, care consum\u0103 energie. \u00centr-un mediu mai rece, este nevoie de pu\u021bin mai mult\u0103 energie  dec\u00e2t \u00eentr-un mediu mai cald. [17]<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rata metabolismului este influen\u021bat\u0103 de o serie de factori, iar pe unii dintre ei pute\u021bi s\u0103-i influen\u021ba\u021bi. Vestea bun\u0103 este c\u0103 pute\u021bi influen\u021ba majoritatea componentelor produc\u021biei de energie printr-un stil de via\u021b\u0103 activ, \u00eenclin\u00e2nd astfel succesul de partea voastr\u0103. Exist\u0103 \u0219i al\u021bi factori care afecteaz\u0103 produc\u021bia de energie, asocia\u021bi cu dinamica hormonal\u0103, sub form\u0103 de hormoni de stres sau hormoni sexuali. Din p\u0103cate, nu putem \u00een\u021belege \u0219i defini cu exactitate aceast\u0103 problem\u0103, dar asta nu schimb\u0103 cu nimic lucrurile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ciuda faptului c\u0103 fiecare persoan\u0103 are un metabolism diferit, individualitatea este cea care trebui \u00een\u021beleas\u0103 \u0219i cu ea trebuie s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 lucra\u021bi \u0219i s\u0103 nu da\u021bi vina pe un metabolism lent. Via\u021ba este pur \u0219i simplu nedreapt\u0103, iar tipul care alearg\u0103 l\u00e2ng\u0103 voi la sal\u0103 poate avea un metabolism ceva mai rapid \u0219i s\u0103 ard\u0103 mai mult\u0103 energie, chiar dac\u0103 ave\u021bi aproape acela\u0219i stil de via\u021b\u0103. Nu trebuie s\u0103 v\u0103 pl\u00e2nge\u021bi, ci doar s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 lucra\u021bi cu corpul vostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/241A4896-_-OK-1124x749.jpg\" alt=\"Ce afecteaz\u0103 rata metabolic\u0103?\" class=\"wp-image-199961\" width=\"843\" height=\"562\" title=\"Ce afecteaz\u0103 rata metabolic\u0103?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/241A4896-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/241A4896-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/241A4896-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/241A4896-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Un_metabolism_lent_si_deteriorat_previne_scaderea_in_greutate_si_este_posibil_sa_aveti_un_metabolism_dteriorat\"><\/span>Un metabolism lent \u0219i deteriorat previne sc\u0103derea \u00een greutate \u0219i este posibil s\u0103 ave\u021bi un metabolism dteriorat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Metabolismul meu a \u00eencetinit sau este deteriorat \u0219i nu pot sl\u0103bi<\/h3>\n\n\n\n<p>Un fenomen comun asociat cu pierderea problematic\u0103 \u00een greutate este subestimarea aportului de energie \u0219i supraestimarea produc\u021biei de energie. \u00centr-un studiu, un grup de cercetare \u0219i-a subestimat aportul de energie cu 1.000 kcal. Participan\u021bii la studiu din acest grup au fost convin\u0219i c\u0103 aportul lor de energie a fost mai mic de 1.050 kcal, \u00een timp ce aportul real de energie a fost de aproximativ 2.080 kcal. Acest lucru merge m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu descoperirea faptului c\u0103 acest grup \u0219i-a supraestimat produc\u021bia de energie cu o medie de aproximativ 250 kcal. Majoritatea oamenilor nu au un metabolism at\u00e2t de lent, doar subestimeaz\u0103 aportul de energie \u0219i supraestimeaz\u0103 produc\u021bia, ceea ce \u00eei \u00eempiedic\u0103 s\u0103 piard\u0103 \u00een greutate.  [18-20]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi \u00eencercat \u00een trecut mai multe diete, a\u021bi m\u00e2ncat foarte pu\u021bin \u0219i nu pute\u021bi sl\u0103bi?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pierderea \u00een greutate apare \u00een mod natural sub form\u0103 de \u021besut gras, dar deseori \u0219i sub form\u0103 de \u021besut muscular. Cu c\u00e2t pierdem mai mult \u00een greutate, cu at\u00e2t ave\u021bi nevoie de mai pu\u021bin\u0103 energie, pentru c\u0103 deveni\u021bi o versiune mai mic\u0103 a noastr\u0103. Iar asta nu este tot. Un metabolism lent sau deteriorat face referire la termenul de termogenez\u0103 adaptativ\u0103. Dar ce \u00eenseamn\u0103 asta? C\u00e2nd pierde\u021bi \u00een greutate, nu doar c\u0103 deveni\u021bi o versiune mai mic\u0103 a voastr\u0103, ci economisi\u021bi \u0219i energie sub forma metabolismului redus. Nu este surprinz\u0103tor, din punct de vedere evolutiv, c\u0103 de\u021binem acest mecanism, dat fiind faptul c\u0103 suntem \u00eenc\u0103 aici \u0219i ast\u0103zi \u0219i c\u0103 str\u0103mo\u0219ii no\u0219tri nu au murit \u00een perioadele lungi f\u0103r\u0103 hran\u0103. [21-23]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Termogeneza adaptiv\u0103 este responsabil\u0103 pentru o reducere mai mare a produc\u021biei de energie dec\u00e2t am putea prezice \u0219i calcula pe baza pierderii \u00een greutate. O astfel de abatere poate fi de aproximativ 10-15% din ipoteza calculat\u0103 sau circa 50-500 kcal. Pute\u021bi privi acest lucru ca pe un set de schimb\u0103ri prin care organismul \u00eencearc\u0103 s\u0103 ne men\u021bin\u0103 \u00een via\u021b\u0103 \u00een perioadele de energie minim\u0103, din p\u0103cate, acest lucru fiind valabil \u0219i \u00een cazul pierderii \u00een greutate. Tocmai acesta este factorul responsabil pentru \u201enedreptatea\u201d care poate determina ca o persoan\u0103 care nu a \u00eencercat niciodat\u0103 s\u0103 piard\u0103 \u00een greutate \u0219i care este prin natura sa slab\u0103, s\u0103 aib\u0103 o produc\u021bie de energie mai mare de cei 10-15% men\u021biona\u021bi mai sus \u0219i, astfel, s\u0103 m\u0103n\u00e2nce 50 g \u00een plus de unt de arahide, ceea ce este \u0219i mai nedrept. [21-24] <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2t poate dura o astfel de adaptare metabolic\u0103? Nimeni nu \u0219tie acest lucru \u00eenc\u0103, dar cea mai lung\u0103 perioad\u0103 observat\u0103 a fost de aproximativ 6 ani dup\u0103 pierderea \u00een greutate. Acest lucru a fost dovedit \u0219i de datele participan\u021bilor din cunoscutul concurs american The Biggest Loser, unde pierderea extrem\u0103 \u00een greutate are loc \u00eentr-un timp scurt. Dar aten\u021bie, aceasta este \u0219i \u201eproblema\u201d participan\u021bilor la concursurile de culturism \u0219i fitness, care sl\u0103besc p\u00e2n\u0103 la un procent foarte sc\u0103zut de gr\u0103sime corporal\u0103 de mai multe ori pe an, pentru a se preg\u0103ti pentru competi\u021bie.  [21-24]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar pute\u021bi lucra la acest aspect, trebuie doar s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi conform nevoilor voastre \u0219i s\u0103 ave\u021bi un stil de via\u021b\u0103 activ. \u0218tiu c\u0103 este mai u\u0219or de spus dec\u00e2t de f\u0103cut, dar credem c\u0103 pute\u021bi face totul cu ajutorul articolelor noastre. Dac\u0103 dori\u021bi s\u0103 sc\u0103pa\u021bi de c\u00e2teva kilograme \u00een plus \u0219i nu a\u021bi urmat c\u00e2teva diete \u00eenso\u021bite de efectul yo-yo, nu trebuie s\u0103 v\u0103 teme\u021bi de termogeneza adaptativ\u0103.<\/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=\"28324,28936,8350,44254,7185,42481,44248,46912\" ><\/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<h3 class=\"is-style-default wp-block-heading\">2. Odat\u0103 cu v\u00e2rsta, metabolismul \u00eencetine\u0219te \u0219i nu mai pot sl\u0103bi<\/h3>\n\n\n\n<p>Este adev\u0103rat c\u0103 metabolismul unei persoane \u00eencetine\u0219te pe m\u0103sur\u0103 ce \u00eenainteaz\u0103 \u00een v\u00e2rst\u0103, dar nu a\u0219a cum a\u021bi putea crede. Ce cauzeaz\u0103 \u00eencetinirea metabolismului? Prin sc\u0103derea \u021besutului muscular \u0219i modificarea concentra\u021biei de hormoni sexuali, \u00een special la femeile aflate \u00een postmenopauz\u0103 din cauza pierderii de estrogen. [9] [25] <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar aceasta este \u00eentreaga poveste care poate explica cre\u0219terea \u00een greutate odat\u0103 cu v\u00e2rsta?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stilul de via\u021b\u0103 \u0219i exerci\u021biile fizice au cea mai mare influen\u021b\u0103 asupra ratei metabolismului. Av\u00e2nd \u00een vedere c\u0103 un kilogram de mu\u0219chi consum\u0103 aproximativ 13 kcal pe zi \u00een repaus, faimoasa \u00eencetinire a metabolismului nu va fi dramatic\u0103 din aceast\u0103 perspectiv\u0103. \u00cempotriva pierderii masei musculare, instrumentul ideal este antrenamentul de rezisten\u021b\u0103 \u0219i stilulde via\u021b\u0103. Aminti\u021bi-v\u0103 c\u00e2t de activi era\u021bi la 20 de ani \u0219i c\u00e2t de activi sunte\u021bi acum. Nu este vorba de \u00eencetinirea metabolismului, ci mai degrab\u0103 de reducerea activit\u0103\u021bii totale \u00een timpul zilei \u0219i a diferitelor obiceiuri alimentare?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg\" alt=\"Un metabolism lent \u0219i deteriorat previne sc\u0103derea \u00een greutate \u0219i este posibil s\u0103 ave\u021bi un metabolism dteriorat?\" class=\"wp-image-199974\" width=\"843\" height=\"562\" title=\"Un metabolism lent \u0219i deteriorat previne sc\u0103derea \u00een greutate \u0219i este posibil s\u0103 ave\u021bi un metabolism dteriorat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/adrian-swancar-imAfCYq7KH0-unsplash-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Sunt \u00een modul de economisire a energiei \u0219i asta m\u0103 \u00eempiedic\u0103 s\u0103 sl\u0103besc<\/h3>\n\n\n\n<p>\u00cen modul de economisire, v\u0103 pute\u021bi g\u00e2ndi din nou la problema termogenezei adaptive, despre care am discutat la primul punct. Modul de economisire sau \u00eencetinire a metabolismului dincolo de sfera modific\u0103rilor organismului, poate ap\u0103rea la persoanele cu un trecut bogat \u00een \u201ediete\u201d \u0219i cre\u0219tere \u00een greutate. Dar acest lucru face ca \u00eentregul joc \u00een sine s\u0103 fie \u201edoar\u201d mai dificil, nu imposibil. Trebuie s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 m\u00e2nca\u021bi conform nevoilor voastre individuale, stilului de via\u021b\u0103 \u0219i metabolismului, pentru a urma o diet\u0103 corect\u0103 cu suficiente proteine, al\u0103turi de o activitate sportiv\u0103.<\/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\">4. Nu pot sl\u0103bi din cauza geneticii, pur \u0219i simplu nu de\u021bin control asupra ei<\/h3>\n\n\n\n<p>Desigur, cineva ar putea avea o structur\u0103 genetic\u0103 pu\u021bin mai bun\u0103, fiindc\u0103 p\u0103rin\u021bii lor s-au cunsocut \u00een trecut la momentul \u0219i locul potrivit. Altcineva poate avea gene mai pu\u021bin \u201ebune\u201d, care la r\u00e2ndul lor nu au un efect mai pronun\u021bat asupra ratei metabolice. Dup\u0103 cum am spus deja, defectele genetice grave, care sunt direct legate de obezitate, joac\u0103 un rol \u00een cazul a mai pu\u021bin de 1% din popula\u021bie. [15] [26] <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cenc\u0103 o dat\u0103, trebuie s\u0103 \u021bine\u021bi capul sus, s\u0103 m\u00e2nca\u021bi mai s\u0103n\u0103tos \u0219i \u00een func\u021bie de nevoi, s\u0103 face\u021bi mi\u0219care \u0219i sport c\u00e2t de mult pute\u021bi pe timpul zilei. <\/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\">5. Persoanele slabe au un metabolism mai rapid \u0219i, prin urmare, sunt mai slabe<\/h3>\n\n\n\n<p>C\u00e2nd v\u0103 g\u00e2ndi\u021bi la asta, v\u0103 da\u021bi seama c\u0103 este de fapt adev\u0103rat. Din p\u0103cate, nu astfel \u00eenc\u00e2t s\u0103 pute\u021bi da vina pe kilogramele \u00een plus. Un metabolism mai rapid al persoanelor slabe \u00eenseamn\u0103 c\u0103 au un stil de via\u021b\u0103 mai activ \u0219i primesc cantit\u0103\u021bi optime de energie. Diferen\u021ba \u00een energia consumat\u0103 \u00een timpul zilei este imens\u0103 \u00eentre o persoan\u0103 care are un loc de munc\u0103 sedentar \u0219i nu face mai nimic altceva \u0219i o persoan\u0103 care face munc\u0103 manual\u0103 solicitant\u0103 \u0219i particip\u0103 la activit\u0103\u021bi sportive. Acest lucru ar putea \u00eensemna cu u\u0219urin\u021b\u0103 c\u00e2teva mii de calorii. Asta se datoreaz\u0103 \u00een principal cre\u0219terii produc\u021biei de energie prin EAT \u0219i NEAT.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 \u00eentreba\u021bi c\u00e2t\u0103 energie trebuie s\u0103 consuma\u021bi \u0219i cum s\u0103 calcula\u021bi asta, citi\u021bi articolul nostru Cum s\u0103 calcula\u021bi consumul de energie \u0219i macronutrien\u021bi pentru a pierde \u00een greutate \u0219i a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/IMG-20191115-WA0013-1124x778.jpg\" alt=\"Metabolismul \u00eencetine\u0219te odat\u0103 cu v\u00e2rsta, iar persoanele slabe au un metabolism mai rapid? \" class=\"wp-image-199987\" width=\"843\" height=\"584\" title=\"Metabolismul \u00eencetine\u0219te odat\u0103 cu v\u00e2rsta, iar persoanele slabe au un metabolism mai rapid? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20191115-WA0013-1124x778.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20191115-WA0013-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20191115-WA0013-1536x1064.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/IMG-20191115-WA0013.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_acceleram_metabolismul\"><\/span>Cum s\u0103 acceler\u0103m metabolismul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Consuma\u021bi suficiente calorii. Aportul optim de energie are un efect direct asupra ratei metabolismului. Odat\u0103 ce reduce\u021bi drastic aportul de energie, organismul se va sim\u021bi amenin\u021bat \u0219i va \u00eencepe s\u0103 reduc\u0103 din intensitatea proceselor energetice din corp \u0219i s\u0103 economiseasc\u0103 energie. Pierderea \u00een greutate trebuie s\u0103 fie lent\u0103 \u0219i treptat\u0103, pentru a fi durabil\u0103. \u00cen cazul pierderii \u00een greutate, seta\u021bi un deficit caloric de 15-20% \u0219i, dup\u0103 un timp de progres \u0219i stagnare a procesului, regla\u021bi \u0219i reduce\u021bi din nou u\u0219or consumul de energie. Stagnarea (platoul) poate ap\u0103rea \u00een c\u00e2teva luni, a\u0219a c\u0103 nu intra\u021bi \u00een panic\u0103 \u0219i nu v\u0103 descuraja\u021bi dup\u0103 doar c\u00e2teva s\u0103pt\u0103m\u00e2ni. Ave\u021bi r\u0103bdare \u0219i monitoriza\u021bi corect progresul utiliz\u00e2nd greutatea corporal\u0103 \u0219i dimensiunile corporale.<\/li><li>Acorda\u021bi aten\u021bie aportului optim de proteine. Proteinele sunt cele mai bogate \u00een nutrien\u021bi, al c\u0103ror metabolism consum\u0103 cea mai mare cantitate de energie. Ce se \u00eent\u00e2mpl\u0103 dac\u0103 m\u00e2nca\u021bi 100 kcal de proteine? \u00cen medie, 20-30 de calorii sunt consumate de organism pentru metabolismul proteinelor \u0219i pute\u021bi consuma aproximativ 70-80 kcal. Un aport optim de de proteine, \u00een ceea ce prive\u0219te antrenamentul de for\u021b\u0103, sus\u021bine dezvoltarea muscular\u0103. Mu\u0219chii ard mai mult\u0103 energie \u00een repaus \u00een compara\u021bie cu gr\u0103simile, dar datorit\u0103 lor \u00een principal, ve\u021bi cre\u0219te cantitatea de energie ars\u0103 \u00een timpul solicit\u0103rii. Media ideal\u0103 pentru sportivii de rezisten\u021b\u0103 datorit\u0103 cre\u0219terii musculare este de 1,4-2,0 g de proteine pe kg de greutate corporal\u0103.  [27] <\/li><li>Urma\u021bi un antrenament de rezisten\u021b\u0103. Datorit\u0103 antrenamentului de rezisten\u021b\u0103, v\u0103 pute\u021bi for\u021ba mu\u0219chii s\u0103 se dezvolte \u0219i s\u0103 se \u00eent\u0103reasc\u0103. Cea mai bun\u0103 parte este c\u0103 la aproximativ 24-48 de ore de la antrenament, metabolismul de repaus cre\u0219te cu aproximativ 5-10% \u0219i arde\u021bi energie. Timpul \u0219i amploarea accelera\u021biei metabolismului  depinde \u00een principal de intensitatea \u0219i durata antrenamentului.  [28] <\/li><li>Nu uita\u021bi antrenamentul de anduran\u021b\u0103. \u00cen timp ce antrenamentul de anduran\u021b\u0103 nu are un astfel de efect asupra acceler\u0103rii metabolismului post- antrenament, arde\u021bi mai multe calorii \u00een aceia\u0219i perioad\u0103 de antrenament \u00een compara\u021bie cu antrenamentul de rezisten\u021b\u0103. Alergatul este una dintre activit\u0103\u021bile sportive care consum\u0103 cea mai mult\u0103 energie. Un b\u0103rbat obi\u0219nuit de 80 de kilograme arde aproximativ 660 kcal pe or\u0103 de alergat la 8 km\/h, iar o femeie de 65 de kilograme arde \u00een medie 540 kcal. Acum merit\u0103 s\u0103 alerga\u021bi de trei ori pe s\u0103pt\u0103m\u00e2n\u0103, corect?<\/li><li>Mi\u0219ca\u021bi-v\u0103 c\u00e2t de mult pute\u021bi \u00een timpul zilei. Diferen\u021bele \u00een activit\u0103\u021bile zilnice normale care nu sunt efectuate inten\u021bionat ca sport (NEAT) fac una dintre cele mai mari diferen\u021be \u00een ceea ce prive\u0219te pierderea \u00een greutate \u0219i accelerarea metabolismului. \u00cen loc de lift, urca\u021bi pe sc\u0103ri, face\u021bi pauze active la locul de munc\u0103 \u0219i merge\u021bi ori de c\u00e2te ori este posibil. Fiecare mi\u0219care conteaz\u0103.<\/li><li>\u00cencerca\u021bi HIIT. C\u00e2nd nu ave\u021bi timp, recurge\u021bi la antrenamentele rapide de mare intensitate, unde \u00eentr-un timp scurt face\u021bi mi\u0219care \u0219i arde\u021bi o cantitate semnificativ\u0103 de calorii. Cu HIIT ve\u021bi observa \u0219i o accelerare a metabolismului dup\u0103 antrenament, care nu este la fel de mare ca la antrenamentul de rezisten\u021b\u0103.<\/li><li>Dormi\u021bi suficient \u00een fiecare zi. Somnul reprezint\u0103 alfa \u0219i omega-ul s\u0103n\u0103t\u0103\u021bii din toate punctele de vedere. C\u00e2nd nu dormi\u021bi suficient, ave\u021bi mai pu\u021bin\u0103 energie, nu vre\u021bi s\u0103 face\u021bi nimic \u0219i \u00eent\u00e2rzie s\u0103 apar\u0103 \u0219i concentrarea la munc\u0103 sau studiu. Cum complic\u0103 lipsa somnului pierderea \u00een greutate? Cre\u0219te pofta de m\u00e2ncare, se joac\u0103 cu hormonii foamei \u0219i sa\u021biet\u0103\u021bii (leptin\u0103 \u0219i grelin\u0103), cre\u0219te nivelul hormonului de stres cortizol, sau scade nivelul de testosteron. Nu trebuie s\u0103 continu\u0103m, nu-i a\u0219a? Bucura\u021bi-v\u0103 zilnic de aproximativ 7-9 ore de somn de calitate. [29-30] <\/li><li>Be\u021bi ap\u0103, cafea \u0219i ceai. Aportul adecvat de lichide, \u00een mod ideal ap\u0103 ne\u00eendulcit\u0103 sau ap\u0103 mineral\u0103, este important pentru func\u021bionarea optim\u0103 a tuturor proceselor biochimice. Cafeaua neindulcit\u0103 \u0219i diferite ceaiuri care con\u021bin cafein\u0103, care au efect termogen \u0219i pot ajuta la arderea gr\u0103similor. Cu toate acestea, nu dep\u0103\u0219i\u021bi doza maxim\u0103 zilnic\u0103 de cafein\u0103, care, potrivit EFSA, este de 400 mg pentru un adult obi\u0219nuit.  [31] <\/li><li>M\u0103nca\u021bi alimente foarte picante. Condimentele picante, \u00een frunte cu ardeii iu\u021bi, con\u021bin capsaicin\u0103, un alcaloid responsabil pentru gustul infernal de fierbinte al ardeilor \u0219i accelerarea metabolismului. Ad\u0103ugarea condimentelor picante la alimente poate accelera metabolismui pe termen scurt. [32]<\/li><li>Folosi\u021bi-v\u0103 de puterea stimulentelor \u0219i arz\u0103toarelor de gr\u0103simi. Arz\u0103toarele de gr\u0103simi \u0219i stimulentele de pre-antrenament pot accelera metabolismul cu c\u00e2teva procente datorit\u0103 substan\u021belor func\u021bionale care au adesea un efect pozitiv asupra concentr\u0103rii, aten\u021biei \u0219i entuziasmului pentru antrenament. Prin acest efect, pute\u021bi spori \u0219i mai mult puterea general\u0103 a acestor suplimente.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 intereseaz\u0103 mai multe ponturi despre accelerarea metabolismului, citi\u021bi articolul Cum s\u0103 accelera\u021bi metabolismul \u0219i s\u0103 arde\u021bi mai mult?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/2020\/12\/image00034-_-OK-1124x749.jpg\" alt=\"Cum s\u0103 acceler\u0103m metabolismul?\" class=\"wp-image-200000\" width=\"843\" height=\"562\" title=\"Cum s\u0103 acceler\u0103m metabolismul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00034-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00034-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00034-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/image00034-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rata metabolismului sub form\u0103 de produc\u021bie de energie este o problem\u0103 foarte complex\u0103. Dar partea cea mai bun\u0103 este c\u0103 totul st\u0103 \u00een m\u00e2inile voastre \u0219i \u00een principalele componente ale produc\u021biei de energie sub form\u0103 de activit\u0103\u021bi zilnice obi\u0219nuite \u0219i sportive, care pur \u0219i simplu pot influen\u021ba viteza metabolismului. Cu un stil de via\u021b\u0103 activ, cu un plan de antrenament bine conceput \u0219i o diet\u0103 elaborat\u0103 \u00een func\u021bie de nevoile voaste, este posibil s\u0103 v\u0103 accelera\u021bi metabolismul \u0219i s\u0103 sl\u0103bi\u021bi mai eficient sau s\u0103 v\u0103 men\u021bine\u021bi greutatea dup\u0103 ce a\u021bi pierdut \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unele persoane pot avea un metabolism mai rapid, iar altele unul mai lent, dar acest lucru este perfect natural \u0219i nu exist\u0103 altceva de f\u0103cut dec\u00e2t s\u0103 \u00eenv\u0103\u021ba\u021bi s\u0103 lucra\u021bi mai bine cu corpul vostru \u0219i s\u0103 \u00een\u021belege\u021bi cum v\u0103 func\u021bioneaz\u0103 metabolismul. Nu este mare lucru. Tot ce trebuie s\u0103 face\u021bi este s\u0103 \u00eencerca\u021bi s\u0103 m\u00e2nca\u021bi mai bine, \u00een func\u021bie de nevoile voastre, s\u0103 tr\u0103i\u021bi activ \u0219i s\u0103 v\u0103 monitoriza\u021bi progresul, \u00een func\u021bie de care s\u0103 face\u021bi \u0219i schimb\u0103rile necesare. Lucra\u021bi la voi dac\u0103 este posibil, chiar dac\u0103 ave\u021bi impresia c\u0103 a\u021bi fost \u201eblestema\u021bi\u201d cu un metabolism de viteza unui melc sau cu o genetic\u0103 nu la mai pu\u021bin bun\u0103. Nimic nu este at\u00e2t de r\u0103u pe c\u00e2t pare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u021bi avut de-a face cu un metabolism lent? \u00cemp\u0103rt\u0103\u0219i\u021bi-ne \u00een comentarii sfaturile \u0219i ponturile voastre despre  accelerarea metabolismului. Dac\u0103 v-a pl\u0103cut articolul, \u00eel pute\u021bi sus\u021bine printr-un share, astfel \u00eenc\u00e2t \u0219i prietenii vo\u0219tri s\u0103 afle mai multe despre aceast\u0103 tulburare metabolic\u0103.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Un metabolism lent poate da b\u0103t\u0103i de cap celor care \u00eencearc\u0103 deseori s\u0103 sl\u0103beasc\u0103 cu ajutorul dietelor, dar se \u00eengr\u0103\u0219a repede la loc. A\u0219adar, cum s\u0103 acceler\u0103m metabolismul?<\/p>\n","protected":false},"author":65,"featured_media":199896,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":["post-309887","post","type-post","status-publish","format-standard","has-post-thumbnail","h-entry","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Este posibil ca metabolismul s\u0103 fie \u00eencetinit sau deteriorat? 5 sfaturi cu privire la accelerarea metabolismului - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Un metabolism lent poate da b\u0103t\u0103i de cap celor care \u00eencearc\u0103 deseori s\u0103 sl\u0103beasc\u0103 cu ajutorul dietelor, dar se \u00eengr\u0103\u0219a repede la loc. 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