{"id":309953,"date":"2021-04-21T18:05:00","date_gmt":"2021-04-21T16:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=309953"},"modified":"2021-11-13T21:24:37","modified_gmt":"2021-11-13T20:24:37","slug":"je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/","title":{"rendered":"Je li va\u0161 metabolizam usporio ili je o\u0161te\u0107en? 5 savjeta za ubrzanje metabolizma"},"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\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/#Sto_je_metabolizam_i_kako_ga_razumjeti\" title=\"\u0160to je metabolizam i kako ga razumjeti?\">\u0160to je metabolizam i kako ga razumjeti?<\/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\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/#Od_kojih_se_komponenata_sastoji_metabolicka_stopa_Upoznajte_se_s_trosenjem_energije\" title=\"Od kojih se komponenata sastoji metaboli\u010dka stopa? Upoznajte se s tro\u0161enjem energije\">Od kojih se komponenata sastoji metaboli\u010dka stopa? Upoznajte se s tro\u0161enjem energije<\/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\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/#Sto_jos_utjece_na_stopu_metabolizma\" title=\"\u0160to jo\u0161 utje\u010de na stopu metabolizma?\">\u0160to jo\u0161 utje\u010de na stopu metabolizma?<\/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\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/#Sprjecava_li_spor_i_ostecen_metabolizam_gubitak_kilograma_i_je_li_uopce_moguce_imati_ostecen_metabolizam\" title=\"Sprje\u010dava li spor i o\u0161te\u0107en metabolizam gubitak kilograma i je li uop\u0107e mogu\u0107e imati o\u0161te\u0107en metabolizam?\">Sprje\u010dava li spor i o\u0161te\u0107en metabolizam gubitak kilograma i je li uop\u0107e mogu\u0107e imati o\u0161te\u0107en metabolizam?<\/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\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/#Kako_ubrzati_metabolizam\" title=\"Kako ubrzati metabolizam?\">Kako ubrzati metabolizam?<\/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\/je-li-vas-metabolizam-usporio-ili-je-ostecen-5-savjeta-za-ubrzanje-metabolizma\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Spor ili o\u0161te\u0107en metabolizam \u010desto je tema o kojoj se raspravlja me\u0111u ljudima koji se bore s tjelesnom te\u017einom. Ovdje se postavlja pitanje postoji li zapravo ta pojava i je li odgovorna za ne\u017eeljene suvi\u0161ne kilograme? Prije nego \u0161to odgovorite da je to o\u010dito, onda kad ste mogli jesti sve \u0161to ste \u017eeljeli do 25. godine, bili ste u formi, a nekoliko godina kasnije odjednom je sve puno gore, zato pogledajmo detaljno \u010dinjenice i mitove o metabolizmu zajedno. Pokazat \u0107emo vam i nekoliko na\u010dina kako <strong>jednostavno ubrzati metabolizam. <\/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=\"Sto_je_metabolizam_i_kako_ga_razumjeti\"><\/span>\u0160to je metabolizam i kako ga razumjeti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad je rije\u010d o metabolizmu, \u010desto se povezuje s poku\u0161ajem mr\u0161avljenja, dobivanja mi\u0161i\u0107a i ukupnim dimenzijama zdravog na\u010dina \u017eivota. Me\u0111utim, rijetko je taj pojam dovoljno obja\u0161njen i zbog toga je prepun raznih mitova, poluistina i obmanjuju\u0107ih informacija. \u0160to je uop\u0107e metabolizam? <strong>Metabolizam ili konverzija tvari kombinacija je biokemijskih procesa koje organizam upotrebljava za pretvaranje hrane u energiju.<\/strong> Pod tim procesom, mo\u017eemo lako zamisliti sve procese koji se odvijaju u organizmu \u2013 od disanja do energije koju stanice upotrebljavaju i krajnjeg proizvoda osloba\u0111anja tijela otpadnih tvari, izlu\u010divanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali to nije ono \u0161to ve\u0107ina \u010dlanaka i razgovora o metabolizmu ima na umu. <strong>Pojam metabolizma tako skriva brzinu kojom na\u0161a tijela pretvaraju hranu u energiju<\/strong>, kojom se potom mogu koristiti za pokrivanje svih procesa u organizmu koji zahtijevaju energiju. Brzina kojom sagorijevamo energiju naziva se jednostavno metaboli\u010dkom stopom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nije raketna znanost, zar ne? Jedemo i pijemo, zatim se dogodi puno \u010darolije, a na kraju procesa mo\u017eemo razmi\u0161ljati, hodati, baviti se sportom, graditi mi\u0161i\u0107e i zdravo napredovati. <strong>Stopa metabolizma za na\u0161e energetske potrebe mo\u017ee se razlikovati iz dana u dan<\/strong>, ali brzina bazalnog metabolizma ostaje prakti\u010dki ista. A \u0161to je br\u017ei na\u0161 metabolizam, to vi\u0161e energije (kalorija) mo\u017eemo sagorjeti.<\/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=\"\u0160to je metabolizam?\" class=\"wp-image-199948\" width=\"843\" height=\"563\" title=\"\u0160to je metabolizam?\" 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=\"Od_kojih_se_komponenata_sastoji_metabolicka_stopa_Upoznajte_se_s_trosenjem_energije\"><\/span>Od kojih se komponenata sastoji metaboli\u010dka stopa? Upoznajte se s tro\u0161enjem energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Stopa bazalnog metabolizma (BMR) predstavlja energiju koju na\u0161e tijelo treba za odr\u017eavanje vitalnih funkcija poput disanja, aktivnosti srca i odr\u017eavanja tjelesne temperature tijekom spavanja ili dubokog odmora. <span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Stopa metabolizma u mirovanju (RMR)<\/strong> energija je potrebna za odr\u017eavanje vitalnih funkcija u mirovanju bez daljnjih aktivnosti. Metabolizam u mirovanju \u010dini <strong>otprilike 60 \u2013 75 %<\/strong> ukupne dnevne potro\u0161nje energije. <span style=\"color: #ff6600;\">[2-4]&nbsp;<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Toplinski u\u010dinak hrane (TEF)<\/strong> predstavlja energiju potrebnu za metabolizam hranjivih tvari. Koli\u010dina te energije tako\u0111er se razlikuje me\u0111u pojedinim makronutrijentima. TEF za ugljikohidrate u prosjeku iznosi 5 \u2013 10 %, ovisno o njihovoj vrsti, za proteine 20 \u2013 30 %, a za masti 0 \u2013 3 % njihovog ukupnog energetskog sadr\u017eaja. Uz racionalnu zdravu prehranu, prosje\u010dni <strong>TEF iznosi otprilike 10 % ukupnog unosa energije<\/strong>. <span style=\"color: #ff6600;\">[5-6]&nbsp;<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Termi\u010dki u\u010dinak termogeneze aktivnosti vje\u017ebanja (EAT)<\/strong> nije ni\u0161ta drugo nego koli\u010dina energije koja se tro\u0161i tijekom namjerne tjelesne aktivnosti. EAT stoga predstavlja energiju koju sagorijevamo tijekom serije treninga, utakmice ili natjecanja.<\/li><li><strong data-rich-text-format-boundary=\"true\">Termi\u010dki u\u010dinak uobi\u010dajenih dnevnih aktivnosti (termogeneza aktivnosti bez vje\u017ebanja \u2013 NEAT)<\/strong> utjelovljuje energiju koja se tro\u0161i za uobi\u010dajene svakodnevne aktivnosti koje se ne izvode namjerno kao sport. Stoga mo\u017eemo zamisliti fine pokrete, poput tapkanja nogama, promjene polo\u017eaja tijela, hodanja na posao ili ku\u0107anskih poslova. <span style=\"color: #ff6600;\">[7-8]&nbsp;<\/span><\/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=\"\u0160to je metaboli\u010dka stopa?\" class=\"wp-image-199927\" title=\"\u0160to je metaboli\u010dka stopa?\" 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>Nikakva \u010darolija, programi za detoksikaciju ili posebno bilje ne utje\u010du na brzinu metabolizma, pogotovo ne na va\u0161 cjelokupni na\u010din \u017eivota. <strong>Naju\u010dinkovitije komponente potro\u0161nje energije uklju\u010duju NEAT i EAT<\/strong>, koji mogu doprinijeti pribli\u017eno <strong>20 \u2013 50 %<\/strong> <strong>ukupne potro\u0161nje energije<\/strong>. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Energija koja se tro\u0161i sportskim aktivnostima<\/strong> op\u0107enito se razlikuje ovisno o vrsti, intenzitetu i trajanju. Potro\u0161it \u0107ete puno vi\u0161e energije tijekom nekoliko sati vo\u017enje bicikla ili tr\u010danja u usporedbi s brzim treningom kod ku\u0107e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Energija potro\u0161ena tijekom uobi\u010dajenih dnevnih aktivnosti, odnosno NEAT<\/strong>, predstavlja veliku razliku u potro\u0161nji energije. Uzmimo za primjer dvojicu jednojaj\u010danih blizanaca koji \u017eive potpuno isti \u017eivot izvan posla. Jedan od blizanaca radi za ra\u010dunalom u uredu kao slu\u017ebenik, a drugi kao gra\u0111evinski radnik. Razlika u njihovoj ukupnoj potro\u0161nji energije bit \u0107e ogromna upravo zbog razlike u NEAT-u. A intenzitet energije gra\u0111evinskog radnika mo\u017ee biti najmanje \u010detiri puta ve\u0107i od onog uredskog radnika.<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<h3 class=\"is-style-default wp-block-heading\">Metaboli\u010dka stopa prete\u017eno se odre\u0111uje veli\u010dinom pojedinih komponenti potro\u0161nje energije.<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Ukupna dnevna potro\u0161nja energije (TDEE) = RMR + TEF + TEA + NEAT<\/strong> <strong>(TDEE = ukupna dnevna potro\u0161nja energije \u2013 total daily energy expenditure)<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima tema metabolizma, pro\u010ditajte na\u0161 \u010dlanak <strong><a aria-label=\" (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\">\u0160to je bazalni metabolizam i kako izra\u010dunati BMR?<\/a><\/strong> Tako\u0111er mo\u017eete izra\u010dunati vrijednost bazalnog metabolizma pomo\u0107u online <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/\" class=\"ek-link\">kalkulator<\/a><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/\" target=\"_blank\" aria-label=\"a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a<\/a><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/\" class=\"ek-link\"> BMR-a. <\/a><\/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=\"Sto_jos_utjece_na_stopu_metabolizma\"><\/span>\u0160to jo\u0161 utje\u010de na stopu metabolizma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li>Na\u017ealost, ili mo\u017eda na sre\u0107u, <strong>dob<\/strong> je jednako neumoljiva za sve nas, a <strong>\u0161to smo stariji, to je sporija stopa na\u0161eg<\/strong> <strong>metabolizma<\/strong>. Ta \u010dinjenica povezana je s postupnim pove\u0107anjem tjelesne te\u017eine i pove\u0107anjem broja svje\u0107ica na ro\u0111endanskoj torti, ali to je prili\u010dno pojednostavljeno. Starenjem se smanjuje mi\u0161i\u0107na masa, ali s tim se u\u010dinkovito mo\u017ee boriti treningom snage i aktivnim na\u010dinom \u017eivota. <span style=\"color: #ff6600;\">[11]&nbsp;<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Spol<\/strong> je jo\u0161 jedan \u010dimbenik koji utje\u010de na stopu metabolizma zbog razli\u010ditih hormonalnih postavki tijela, razli\u010dite koli\u010dine mi\u0161i\u0107ne mase te veli\u010dine tijela i unutarnjih organa mu\u0161karaca i \u017eena. Opet, iako malo nepravedno, mu\u0161karci malo bolje stoje u tom pogledu.<\/li><li><strong data-rich-text-format-boundary=\"true\">Veli\u010dina tijela<\/strong> logi\u010dno ide u korist ve\u0107im ljudima. \u0160to ste ve\u0107i, to vam je potrebno vi\u0161e kalorija.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Mi\u0161i\u0107na masa i sastav tijela<\/strong> u korist vi\u0161e mi\u0161i\u0107a tako\u0111er zahtijevaju vi\u0161e energije. <strong>Koja je razlika izme\u0111u kilograma mi\u0161i\u0107ne mase i masnog tkiva?<\/strong> Kilogram masti u mirovanju dnevno tro\u0161i otprilike <strong>4 kcal<\/strong>, a kilogram mi\u0161i\u0107a otprilike <strong>13,5 kcal<\/strong>. <span style=\"color: #ff6600;\">[13\u201314]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Genetika<\/strong> mo\u017ee biti prava kuja. Neki ljudi jednostavno nemaju dovoljno sre\u0107e da osvoje jako brze gene u genetskoj lutriji, ali ozbiljni genetski nedostaci koji su izravno povezani s pretilo\u0161\u0107u igraju ulogu u <strong>manje od 1 % populacije<\/strong>. Bez tih genetskih mutacija, ne postoji specifi\u010dna genska varijacija koja predodre\u0111uje prekomjernu te\u017einu kod ljudi.<span style=\"color: #ff6600;\"> [15]&nbsp;<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Hormoni<\/strong> uvelike doprinose brzini metabolizma, naro\u010dito kroz zdravu funkciju \u0161titnja\u010de i koncentraciju njenih hormona, koji izravno kontroliraju brzinu metaboli\u010dkih procesa. Njihov nedostatak (hipotireoza) dovodi do smanjenja brzine metaboli\u010dkih procesa, a vi\u0161ak (hipertireoza) do njihovog ubrzanja. Oba stanja trebala bi se nadoknaditi optimalnim lije\u010denjem. <span style=\"color: #ff6600;\">[16]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Temperatura okoli\u0161a<\/strong> utje\u010de na proizvodnju topline, koja ko\u0161ta organizam energije. U hladnijem okru\u017eenju potrebno je malo vi\u0161e energije nego u toplijem. <span style=\"color: #ff6600;\">[17]<\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na metaboli\u010dku stopu utje\u010de niz \u010dimbenika, a na neke od njih mi i drugi ne mo\u017eemo utjecati. Pozitivna je vijest da <strong>mo\u017eemo utjecati na ve\u0107inu komponenata proizvodnje energije<\/strong> aktivnim stilom \u017eivota, \u010dime naginjemo uspjeh na svoju stranu. Postoje i drugi \u010dimbenici koji utje\u010du na iskori\u0161tavanje energije povezani s dinamikom hormona u obliku stresa ili spolnih hormona. Na\u017ealost, ne mo\u017eemo precizno shvatiti i definirati taj problem, ali to ni\u0161ta ne mijenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unato\u010d \u010dinjenici da svi imaju druk\u010diji metabolizam, upravo je <strong>individualnost ta koju treba prepoznati, nau\u010diti raditi s njom<\/strong>, a ne kriviti spor ili o\u0161te\u0107en metabolizam. \u017divot je jednostavno nepravedan i momak koji tr\u010di pored vas mo\u017ee imati ne\u0161to br\u017ei metabolizam, sagorijevaju\u0107i vi\u0161e energije \u010dak i ako izgledate i \u017eivite gotovo isto. Ne trebate se \u017ealiti, nego nau\u010diti raditi sa svojim tijelom.<\/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=\"\u0160to utje\u010de na stopu metabolizma?\" class=\"wp-image-199961\" width=\"843\" height=\"562\" title=\"\u0160to utje\u010de na stopu metabolizma?\" 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=\"Sprjecava_li_spor_i_ostecen_metabolizam_gubitak_kilograma_i_je_li_uopce_moguce_imati_ostecen_metabolizam\"><\/span>Sprje\u010dava li spor i o\u0161te\u0107en metabolizam gubitak kilograma i je li uop\u0107e mogu\u0107e imati o\u0161te\u0107en metabolizam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Moj metabolizam usporen je ili o\u0161te\u0107en i ne mogu smr\u0161avjeti<\/h3>\n\n\n\n<p>Uobi\u010dajena pojava povezana s problemati\u010dnim gubitkom kilograma jest <strong>podcjenjivanje unosa energije i precjenjivanje <\/strong> <strong>potro\u0161nje energije<\/strong>. U jednoj je studiji istra\u017eiva\u010dka skupina podcijenila svoj unos energije za <strong>1000 kcal<\/strong>. Sudionici studije u toj skupini bili su uvjereni da je njihov unos energije bio manji od 1050 kcal, dok je njihov stvarni unos energije iznosio otprilike 2080 kcal. To ide ruku pod ruku s otkri\u0107em da je ta skupina precijenila svoju potro\u0161nju energije za prosje\u010dno <strong>250<\/strong> <strong>kcal<\/strong>. Ve\u0107ina ljudi nema tako spor metabolizam, samo podcjenjuju unos energije i precjenjuju njenu potro\u0161nju, \u0161to ih sprje\u010dava da izgube kilograme. <span style=\"color: #ff6600;\">[18-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Isprobali ste niz dijeta u pro\u0161losti, jedete vrlo malo i ne mo\u017eete smr\u0161avjeti?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Gubitak kilograma prirodno se javlja u obliku masnog tkiva, ali \u010desto i mi\u0161i\u0107nog tkiva. \u0160to vi\u0161e kilograma izgubimo, <strong>to nam je manje energije potrebno, budu\u0107i da postajemo manja verzija sebe.<\/strong> To nije sve. Spori ili o\u0161te\u0107eni metabolizam odnosi se na pojam <strong>prilagodljive termogeneze<\/strong>. \u0160to je to uop\u0107e? Gubljenjem kilograma postajemo manja verzija sebe, ali tako\u0111er \u0161tedimo energiju u obliku smanjenog metabolizma. Nije iznena\u0111uju\u0107e, s evolucijskog gledi\u0161ta, \u0161to imamo taj mehanizam jer smo i danas ovdje, a na\u0161i preci nisu umirali tijekom du\u017eih razdoblja bez hrane. <span style=\"color: #ff6600;\">[21-23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Prilagodljiva termogeneza odgovorna je za ve\u0107e smanjenje potro\u0161nje energije nego \u0161to bismo mogli predvidjeti i izra\u010dunati<\/strong> na temelju gubitka te\u017eine. Takvo odstupanje mo\u017ee biti otprilike <strong>10 \u2013 15 % od izra\u010dunate pretpostavke<\/strong> ili pribli\u017eno <strong>50 \u2013 500 kcal<\/strong>. To mo\u017eete gledati kao skup promjena kojima nas organizam poku\u0161ava odr\u017eati na \u017eivotu tijekom razdoblja minimalne energije; na\u017ealost, to je slu\u010daj i s gubitkom kilograma. Upravo je to \u010dimbenik odgovoran za &#8220;nepravdu&#8221; koja mo\u017ee dovesti do toga da osoba koja nikad nije poku\u0161ala smr\u0161avjeti i koja je prirodno vitka ima ve\u0107u potro\u0161nju energiju od gore spomenutih 10 \u2013 15 %, a time dobiva i dodatnih 50 g maslaca od kikirikija, \u0161to je jo\u0161 nepravednije. <span style=\"color: #ff6600;\">[21-24]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko dugo mo\u017ee trajati takva prilagodba metabolizma?<\/strong> Nitko to jo\u0161 ne zna, ali <strong>najdulje promatrano vrijeme jest oko 6 godina nakon gubitka kilograma.<\/strong> To dokazuju i podaci sudionika iz popularnog ameri\u010dkog natjecanja The Biggest Loser, gdje se u kratkom vremenu dogodi ekstremni gubitak kilograma. Ali pripazite, to je tako\u0111er &#8220;problem&#8221; kod natjecatelja u bodybuildingu i fitnessu, koji nekoliko puta godi\u0161nje mr\u0161ave do vrlo niskog postotka tjelesne masti kako bi se pripremili za natjecanje. <span style=\"color: #ff6600;\">[21-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ali s tim mo\u017eete raditi<\/strong>, jednostavno je potrebno nau\u010diti jesti prema vlastitim potrebama i voditi aktivan stil \u017eivota. Znam da je to lak\u0161e re\u0107i nego u\u010diniti, ali vjerujem da mo\u017eete sve to u\u010diniti uz na\u0161e \u010dlanke. Ako se \u017eelite rije\u0161iti nekoliko kilograma vi\u0161ka i nemate niz dijeta pra\u0107enih jo-jo efektom za sobom, ne trebate se bojati prilagodljive termogeneze.<\/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. S godinama se metabolizam usporava, zato ne mogu smr\u0161avjeti<\/h3>\n\n\n\n<p>Istina je da se metabolizam prosje\u010dne osobe usporava kako stari, ali ne kako mo\u017eda mislite. \u0160to uzrokuje usporavanje metabolizma? Smanjivanje mi\u0161i\u0107nog tkiva i promjena koncentracije spolnih hormona, posebno u \u017eena u postmenopauzi zbog gubitka estrogena. <span style=\"color: #ff6600;\">[9] [25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ali je li to cijela pri\u010da koja mo\u017ee objasniti debljanje s godinama?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Na\u010din \u017eivota i vje\u017ebanje imaju najve\u0107i utjecaj na stopu metabolizma<\/strong>. Uzimaju\u0107i u obzir da kilogram mi\u0161i\u0107a tro\u0161i otprilike 13 kcal dnevno u mirovanju, poznato usporavanje metabolizma iz te perspektive ne\u0107e biti dramati\u010dno. Protiv gubitka mi\u0161i\u0107ne mase, idealan su alat trening snage i cjelokupne \u017eivotne navike. <strong>Sjetite se koliko ste bili aktivni s 20 godina i koliko ste aktivni sad<\/strong>. Nije li to usporavanje metabolizma zapravo smanjenje ukupne aktivnosti tijekom dana i razli\u010dite prehrambene navike?<\/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=\"Sprje\u010dava li spor i o\u0161te\u0107en metabolizam gubitak kilograma i je li uop\u0107e mogu\u0107e imati o\u0161te\u0107en metabolizam?\" class=\"wp-image-199974\" width=\"843\" height=\"562\" title=\"Sprje\u010dava li spor i o\u0161te\u0107en metabolizam gubitak kilograma i je li uop\u0107e mogu\u0107e imati o\u0161te\u0107en metabolizam?\" 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. U na\u010dinu sam u\u0161tede energije, \u0161to me sprje\u010dava da smr\u0161avim<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Na\u010din \u017eivota i vje\u017ebanje imaju najve\u0107i utjecaj na stopu metabolizma<\/strong>. Uzimaju\u0107i u obzir da kilogram mi\u0161i\u0107a tro\u0161i otprilike 13 kcal dnevno u mirovanju, poznato usporavanje metabolizma iz te perspektive ne\u0107e biti dramati\u010dno. Protiv gubitka mi\u0161i\u0107ne mase, idealan su alat trening snage i cjelokupne \u017eivotne navike. <strong>Sjetite se koliko ste bili aktivni s 20 godina i koliko ste aktivni sad<\/strong>. Nije li to usporavanje metabolizma zapravo smanjenje ukupne aktivnosti tijekom dana i razli\u010dite prehrambene navike?<\/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. Ne mogu smr\u0161avjeti zbog genetike, jednostavno nemam kontrolu nad njom<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Pod na\u010dinom u\u0161tede, mo\u017eemo jo\u0161 jednom zamisliti pitanje prilagodljive termogeneze<\/strong>, o kojem smo raspravljali u prvoj to\u010dki. Na\u010din \u0161tednje, ili usporavanje metabolizma izvan opsega tjelesnih promjena, mo\u017ee se dogoditi kod ljudi s bogatom povije\u0161\u0107u &#8220;dijeta&#8221; i debljanja. Ali to \u010dini cijelu igru &#8220;samo&#8221; te\u017eom, a ne nemogu\u0107om. <strong>Morate nau\u010diti jesti prema<\/strong> <strong>svojim pojedina\u010dnim potrebama<\/strong>, stilu \u017eivota i metabolizmu kako biste dobili pravu prehranu s dovoljno proteina i povezane sportske aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jednom, trebate se suo\u010diti s problemom, jesti bolje i prema svojim potrebama, kretati se i baviti se sportom koliko je prirodno mogu\u0107e tijekom dana.<\/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. Mr\u0161avi ljudi imaju br\u017ei metabolizam, stoga su vitkiji<\/h3>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Naravno, netko bi mogao imati malo bolji genetski sastav<\/strong> jer su njegovi roditelji u pro\u0161losti bili na pravom mjestu u pravo vrijeme i upoznali se. Drugi mogu imati malo vi\u0161e gena za &#8220;u\u0161tedu energije&#8221;, koji zauzvrat nemaju izra\u017eeniji u\u010dinak na stopu metabolizma. Kao \u0161to smo ve\u0107 rekli, ozbiljni genetski nedostaci, koji su izravno povezani s pretilo\u0161\u0107u, igraju ulogu u manje od 1 % populacije. <span style=\"color: #ff6600;\">[15] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jednom, trebate se suo\u010diti s problemom, jesti bolje i prema svojim potrebama, kretati se i baviti se sportom koliko je prirodno mogu\u0107e tijekom dana.<\/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=\"Usporava li metabolizam s godinama i imaju li mr\u0161ave osobe br\u017ei metabolizam?\" class=\"wp-image-199987\" width=\"843\" height=\"584\" title=\"Usporava li metabolizam s godinama i imaju li mr\u0161ave osobe br\u017ei metabolizam?\" 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=\"Kako_ubrzati_metabolizam\"><\/span>Kako ubrzati metabolizam?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Jedite dovoljno kalorija<\/strong>. Optimalan unos energije izravno utje\u010de na brzinu metabolizma. Jednom kad drasti\u010dno smanjite unos energije, tijelo se osje\u0107a ugro\u017eeno i po\u010dinje smanjivati intenzitet energetskih procesa u tijelu i \u0161tedjeti energiju. <strong>Gubitak kilograma trebao bi biti spor i postupan<\/strong> kako bi bio dugoro\u010dno odr\u017eiv. U slu\u010daju gubitka kilograma, odredite <strong>kalorijski deficit od 15 \u2013 20 %<\/strong> i nakon nekog vremena napretka i stagnacije, ponovno malo prilagodite i smanjite unos energije. Stagnacija (plato) mo\u017ee se dogoditi za nekoliko mjeseci, zato nemojte pani\u010dariti i o\u010dajavati nakon samo nekoliko tjedana. Budite strpljivi i pravilno pratite napredak koriste\u0107i se tjelesnom te\u017einom i tjelesnim ciklusima.<\/li><li>Ako se pitate koliko biste energije trebali tro\u0161iti i kako izra\u010dunati taj unos, pro\u010ditajte na\u0161 \u010dlanak <strong>Obratite pa\u017enju na optimalan unos proteina<\/strong>. Proteini su najbogatiji hranjivim tvarima, \u010diji metabolizam tro\u0161i najve\u0107u koli\u010dinu energije. <strong>\u0160to se doga\u0111a ako pojedete 100 kcal proteina?<\/strong> Tijelo u prosjeku tro\u0161i 20 \u2013 30 kalorija za metabolizam proteina i mo\u017eete zapravo iskoristiti oko 70 \u2013 80 kcal. Optimalan unos proteina, idealno uz trening snage, <strong>poti\u010de rast mi\u0161i\u0107a<\/strong>. Mi\u0161i\u0107i sagorijevaju vi\u0161e energije u mirovanju u usporedbi s masno\u0107om, ali zahvaljuju\u0107i uglavnom njima, pove\u0107at \u0107ete koli\u010dinu energije koja se tro\u0161i tijekom optere\u0107enja. Idealan raspon za sporta\u0161e snage zbog rasta mi\u0161i\u0107a jest 1,4 \u2013 2,0 g proteina po kilogramu tjelesne te\u017eine. <span style=\"color: #ff6600;\">[27]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Zapo\u010dnite s treningom snage.<\/strong> Zahvaljuju\u0107i treningu snage, mo\u0107i \u0107ete prisiliti mi\u0161i\u0107e na rast i ja\u010danje. Najbolje je to \u0161to se otprilike <strong>24 \u2013 48 sati nakon treninga, va\u0161 metabolizam u mirovanju<\/strong> <strong>pove\u0107a za pribli\u017eno 5 \u2013 10 %<\/strong> i sagorijevate energiju kao od \u0161ale. Vrijeme i veli\u010dina ubrzanja metabolizma ovise uglavnom o intenzitetu i obujmu vje\u017ebanja.<span style=\"color: #ff6600;\"> [28]&nbsp;<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Ne zaboravite na trening izdr\u017eljivosti<\/strong>. Iako trening izdr\u017eljivosti nema takav u\u010dinak na ubrzanje metabolizma nakon vje\u017ebanja, <strong>sagorijevate vi\u0161e kalorija tijekom istog vremena<\/strong> <strong>vje\u017ebanja u odnosu na trening snage<\/strong>. Tr\u010danje je jedna od energetski najintenzivnijih sportskih aktivnosti. Prosje\u010dan mu\u0161karac od 80 kilograma potro\u0161i otprilike 660 kcal na sat tr\u010de\u0107i 8 km\/h, a \u017eena od 65 kilograma potro\u0161i prosje\u010dno 540 kcal. E to vrijedi tr\u010danja tri puta tjedno, zar ne?<\/li><li><strong data-rich-text-format-boundary=\"true\">Kre\u0107ite se \u0161to je vi\u0161e mogu\u0107e tijekom dana<\/strong>. Razlike u normalnim svakodnevnim aktivnostima koje se ne izvode namjerno kao sport (NEAT) jedna su od najve\u0107ih razlika u gubitku kilograma i ubrzanju metabolizma. Umjesto dizalom, idite stepenicama, radite aktivne pauze na poslu, hodajte kad god je to mogu\u0107e. Svaki se potez ra\u010duna.<\/li><li><strong data-rich-text-format-boundary=\"true\">Isprobajte <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/watch?v=m3-CAi70O-A&amp;t=7s\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">HIIT<\/a><\/strong>. Kad se suo\u010dite s nedostatkom vremena, dr\u017eite u rezervi brze treninge visokog intenziteta, gdje u kratko vrijeme unesete pristojnu koli\u010dinu u tijelo i sagorite zna\u010dajnu koli\u010dinu kalorija. <strong>Uz HIIT mo\u017eete vidjeti i ubrzanje metabolizma nakon treninga,<\/strong> koje nije tako veliko kao kod treninga snage<\/li><li><strong data-rich-text-format-boundary=\"true\">Spavajte dovoljno svaki dan.<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Spavanje<\/a> je alfa i omega ljudskog zdravlja u svim njegovim aspektima. Kad smo neispavani, imamo manje energije, ne \u017eelimo ni\u0161ta raditi, a koncentracija na poslu ili prilikom u\u010denja tako\u0111er pada. <strong>Kako nedostatak sna<\/strong> <strong>ote\u017eava gubitak kilograma?<\/strong> Pove\u0107ava apetit, igra se hormonima gladi i sitosti (leptin i grelin), pove\u0107ava razinu hormona stresa kortizola ili smanjuje razinu testosterona. Ne moram dalje, zar ne? <strong>Priu\u0161tite si otprilike 7 \u2013 9 sati<\/strong> <strong>kvalitetnog sna svaki dan.<\/strong> <span style=\"color: #ff6600;\">[29-30]&nbsp;<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Pijte vodu, kavu i \u010daj.<\/strong> Odgovaraju\u0107i unos teku\u0107ine, u idealnom slu\u010daju nezasla\u0111ene ili mineralne vode, va\u017ean je za optimalan rad svih biokemijskih procesa. Nezasla\u0111ena kava i razni \u010dajevi sadr\u017ee kofein, koji ima termogeni\u010dki u\u010dinak i mo\u017ee pomo\u0107i u sagorijevanju masti. Me\u0111utim, nemojte prema\u0161iti maksimalnu dnevnu dozu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kofeina<\/a>, koja prema EFSA-i iznosi 400 mg za prosje\u010dnu odraslu osobu.<span style=\"color: #ff6600;\"> [31]&nbsp;<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Jedite vru\u0107u i za\u010dinjenu hranu.<\/strong> Ljuti za\u010dini, koje predvodi \u010dili, sadr\u017ee kapsaicin, alkaloid odgovoran za pakleno ljuti okus paprike i ubrzanje metabolizma. Dodavanje ljutih za\u010dina u hranu mo\u017ee ubrzati va\u0161 metabolizam u kratkom roku.<span style=\"color: #ff6600;\"> [32]<\/span><\/li><li><strong data-rich-text-format-boundary=\"true\">Upotrijebite snagu <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/anabolizeri-i-stimulansi\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stimulansa<\/a> i <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sredstava za sagorijevanje masti.<\/a><\/strong>Sredstva za sagorijevanje masti i stimulansi prije treninga<strong> mogu ubrzati metabolizam za nekoliko<\/strong> <strong>postotaka<\/strong> zahvaljuju\u0107i funkcionalnim tvarima koje \u010desto pozitivno utje\u010du na koncentraciju, pa\u017enju i entuzijazam za vje\u017ebanje. Putem tog u\u010dinka, mo\u017eete pove\u0107ati ukupnu snagu tih dodataka.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/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=\"Kako ubrzati metabolizam?\" class=\"wp-image-200000\" width=\"843\" height=\"562\" title=\"Kako ubrzati metabolizam?\" 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=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stopa metabolizma u obliku potro\u0161nje energije vrlo je slo\u017eeno pitanje. Ali najbolje je to \u0161to <strong>imate sve u svojim rukama<\/strong> i glavne komponente potro\u0161nje energije u obliku uobi\u010dajenih dnevnih i sportskih aktivnosti koje mogu jednostavno utjecati na brzinu metabolizma. Uz aktivni stil \u017eivota s dobro osmi\u0161ljenim planom treninga snage i prehranom razvijenom prema va\u0161im potrebama, mogu\u0107e je ubrzati metabolizam i u\u010dinkovitije gubiti kilograme ili odr\u017eati te\u017einu nakon mr\u0161avljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Neki mogu imati br\u017ei metabolizam, a drugi malo sporiji, ali to je posve prirodno <\/strong>i ne mo\u017eete u\u010diniti ni\u0161ta drugo osim nau\u010diti bolje raditi sa svojim tijelom i shvatiti kako va\u0161 metabolizam radi posebno za vas. <strong>To nije velika stvar.<\/strong> Sve \u0161to trebate jest poku\u0161ati jesti bolje, s obzirom na svoje potrebe, aktivno \u017eivjeti, pratiti napredak i na temelju toga uvesti bilo kakve promjene. Mogu\u0107e je raditi na sebi, \u010dak i ako smatrate da ste &#8220;prokleti&#8221; metabolizmom brzine pu\u017ea ili lo\u0161om genetikom. Ni\u0161ta nije toliko lo\u0161e koliko se mo\u017eda \u010dini.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li iskustva sa sporim metabolizmom? Podijelite s nama svoje savjete i preporuke o ubrzanju metabolizma u komentarima. Ako vam se svidio \u010dlanak, podr\u017eite nas tako da ga podijelite kako bi va\u0161i prijatelji mogli saznati vi\u0161e o ovom metaboli\u010dkom poreme\u0107aju.<\/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>Spor metabolizam mo\u017ee mu\u010diti ljude koji \u010desto poku\u0161avaju smr\u0161avjeti pomo\u0107u dijeta, ali ubrzo im se sve vrati. Dakle, kako ubrzati metabolizam?<\/p>\n","protected":false},"author":65,"featured_media":199890,"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":[134],"tags":[6524,6860,6368,7598],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-309953","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-energija-hr","9":"tag-metabolizam-hr","10":"tag-mrsavljenje-hr","11":"tag-tezina-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>Je li va\u0161 metabolizam usporio ili je o\u0161te\u0107en? 5 savjeta za ubrzanje metabolizma - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Spor metabolizam mo\u017ee mu\u010diti ljude koji \u010desto poku\u0161avaju smr\u0161avjeti pomo\u0107u dijeta, ali ubrzo im se sve vrati. 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