{"id":498292,"date":"2023-10-10T17:21:54","date_gmt":"2023-10-10T15:21:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=498292"},"modified":"2024-10-25T12:32:29","modified_gmt":"2024-10-25T10:32:29","slug":"sinefrin-kakav-ucinak-ima-na-ubrzavanje-metabolizma-mrsavljenje-i-na-kako-ga-dozirati","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sinefrin-kakav-ucinak-ima-na-ubrzavanje-metabolizma-mrsavljenje-i-na-kako-ga-dozirati\/","title":{"rendered":"Sinefrin: kakav u\u010dinak ima na ubrzavanje metabolizma, mr\u0161avljenje i kako ga dozirati?"},"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\/sinefrin-kakav-ucinak-ima-na-ubrzavanje-metabolizma-mrsavljenje-i-na-kako-ga-dozirati\/#Sto_je_sinefrin\" title=\"\u0160to je sinefrin?\">\u0160to je sinefrin?<\/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\/sinefrin-kakav-ucinak-ima-na-ubrzavanje-metabolizma-mrsavljenje-i-na-kako-ga-dozirati\/#Kakvi_su_ucinci_sinefrina\" title=\"Kakvi su u\u010dinci sinefrina?\">Kakvi su u\u010dinci sinefrina?<\/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\/sinefrin-kakav-ucinak-ima-na-ubrzavanje-metabolizma-mrsavljenje-i-na-kako-ga-dozirati\/#Kako_sinefrin_djeluje\" title=\"Kako sinefrin djeluje?\">Kako sinefrin djeluje?<\/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\/sinefrin-kakav-ucinak-ima-na-ubrzavanje-metabolizma-mrsavljenje-i-na-kako-ga-dozirati\/#Moze_li_sinefrin_imati_nuspojave\" title=\"Mo\u017ee li sinefrin imati nuspojave?\">Mo\u017ee li sinefrin imati nuspojave?<\/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\/sinefrin-kakav-ucinak-ima-na-ubrzavanje-metabolizma-mrsavljenje-i-na-kako-ga-dozirati\/#Kako_koristiti_sinefrin\" title=\"Kako koristiti sinefrin?\">Kako koristiti sinefrin?<\/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\/sinefrin-kakav-ucinak-ima-na-ubrzavanje-metabolizma-mrsavljenje-i-na-kako-ga-dozirati\/#S_cime_mozete_kombinirati_sinefrin\" title=\"S \u010dime mo\u017eete kombinirati sinefrin?\">S \u010dime mo\u017eete kombinirati sinefrin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/sinefrin-kakav-ucinak-ima-na-ubrzavanje-metabolizma-mrsavljenje-i-na-kako-ga-dozirati\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n<p>Sinefrin je odavno poznat u podru\u010dju tradicionalne kineske medicine. No, znanost se njime po\u010dela intenzivnije baviti kada je efedrin zabranjen zbog nuspojava. Postupno se po\u010deo otkrivati njegov potencijal za <strong>gubljenje kilograma i kontrolu apetita<\/strong>. Dakle, kako sinefrin djeluje i kakvi su njegovi u\u010dinci?<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_je_sinefrin\"><\/span>\u0160to je sinefrin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/sinefrin-90-tab-gymbeam.html\">Sinefrin<\/a> je alkaloid koji se prirodno nalazi u nekim citrusima. Me\u0111utim, njegov glavni izvor je kora <strong>gorke naran\u010de<\/strong> (<em>Citrus aurantium<\/em>). Potonji izvorno dolazi iz Azije i odavno je poznat u <strong>tradicionalnoj kineskoj medicini,<\/strong> gdje se koristio za probavne probleme.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Danas se \u010desto koristi <strong>ekstrakt gorke naran\u010de<\/strong>, koji je standardiziran na <strong>p-sinefrin.<\/strong> Ovo je oblik sinefrina koji je najpoznatiji i njegovi su u\u010dinci <strong>najvi\u0161e opisani<\/strong>. Ovaj alkaloid, po strukturi sli\u010dan <strong>adrenalinu<\/strong> ili <strong>zabranjenom efedrinu<\/strong>, danas je poznat uglavnom po svojim u\u010dincima na metabolizam i sagorijevanje masti. Stoga je \u010dest sastojak <a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\">fat burnerima<\/a> i suplementima za <a href=\"https:\/\/gymbeam.hr\/za-mrsavljenje\">gubljenje kilograma<\/a>. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/image00003-1124x749-1.webp\" alt=\"\u0160to je sinefrin\" class=\"wp-image-485051\" style=\"width:843px;height:562px\" title=\"\u0160to je sinefrin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00003-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/image00003-1124x749-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kakvi_su_ucinci_sinefrina\"><\/span>Kakvi su u\u010dinci sinefrina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sinefrin ima nekoliko obe\u0107avaju\u0107ih u\u010dinaka, a mo\u017eda je me\u0111u najzna\u010dajnijim njegov utjecaj na metabolizam i sagorijevanje masti. Me\u0111utim, jo\u0161 uvijek postoji nedostatak informacija i njegov ukupni u\u010dinak na tijelo je nepoznat. Stoga su potrebna jo\u0161 mnoga dodatna istra\u017eivanja, kako bi se razjasnio njegov u\u010dinak na tijelo i kako bi mogli bolje razumjeti njegov puni potencijal. \u0160to trenutno znamo o sinefrinu?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Poma\u017ee kod sagorijevanja masti i gubljenja kilograma<\/h3>\n\n\n<p>Jedna tableta sinefrina mo\u017eda vam ne jam\u010di oblikovan trbuh i figuru iz snova, kao \u0161to mnogi obe\u0107avaju iz Ozempica, ali pokazalo se da ipak mo\u017ee biti <strong>obe\u0107avaju\u0107a<\/strong> <strong>pomo\u0107 pri gubljenju kilograma<\/strong>. Zapravo, prema istra\u017eivanju, vjerojatno mo\u017ee pomo\u0107i <a href=\"https:\/\/gymbeam.hr\/blog\/kako-ubrzati-metabolizam-i-sagorjeti-vise-kalorija\/\"><strong>ubrzati metabolizam<\/strong> <\/a>i<strong> pove\u0107ati potro\u0161nju energije. <\/strong><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>To je zato \u0161to se \u010dini da ima u\u010dinak na <strong>pove\u0107anje stope metabolizma u mirovanju.<\/strong> Metabolizam u mirovanju je energija potrebna tijelu tijekom budnih sati kada nismo fizi\u010dki aktivni. To je vjerojatno zbog njegovog <strong>termogenog u\u010dinka<\/strong>, \u0161to uzrokuje da tijelo <strong>proizvodi vi\u0161e topline<\/strong>, koje se mora rije\u0161iti u sklopu termoregulacije, \u0161to zauzvrat ko\u0161ta tijelo dodatne energije. Stoga sinefrin mo\u017ee <strong>pove\u0107ati ukupnu potro\u0161nju energije<\/strong> zbog ovog u\u010dinka. Znanstvenici tako\u0111er pretpostavljaju da bi sinefrin mogao potaknuti samu <strong>lipolizu,<\/strong> tj. <strong>razgradnju i sagorijevanje masti. <\/strong><span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, \u010dini se da ima najbolje u\u010dinke u kombinaciji s drugim tvarima poput kofeina. U tome va\u017enu ulogu ima takozvani <strong>sinergisti\u010dki u\u010dinak<\/strong>. U\u010dinak svake tvari u kona\u010dnici je ve\u0107i u ovoj kombinaciji nego \u0161to bi bio da se koristi zasebno. U\u010dinak sinefrina s kofeinom, na primjer, tako\u0111er je opisan u meta-analizi, koja izvje\u0161tava da je 12 mg sinefrina u kombinaciji s 300 mg kofeina i 300 mg EGCG-a pove\u0107alo metabolizam za 9-13,5%, \u0161to je evidentno 2- 3 sata nakon primjene. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/p>\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=\"1562,64393,7067,34231,3738,44254,8350,28792,28792,44248,46435,258\" ><\/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<h4 class=\"wp-block-heading\">Znanstveni pogled na u\u010dinak sinefrina na metabolizam u mirovanju<\/h4>\n\n\n<p>Djelovanje p-sinefrina na pove\u0107anje stope metabolizma u mirovanju dokazano je u studiji koja je promatrala 50 sudionika. Sudionici su bili podijeljeni u<strong> pet skupina<\/strong>. Svim sudionicima je nata\u0161te izmjerena <strong>brzina<\/strong> metabolizma u mirovanju, te zatim <strong>75 minuta<\/strong> nakon uzimanja propisane kombinacije supstance. Jedna od skupina uzimala je <strong>placebo,<\/strong> druga je dobivala 50 mg p-sinefrina, a tre\u0107oj skupini je propisano <strong>50 mg p-sinefrina<\/strong> i <strong>600 mg naringina.<\/strong> Druge dvije su uzimale p-sinefrin u kombinaciji s razli\u010ditim koli\u010dinama <strong>naringina<\/strong> i <strong>hesperidina<\/strong>. <strong>Naringin<\/strong> i <strong>hesperidin<\/strong> su <strong>flavonoidi<\/strong> koji tako\u0111er poti\u010du iz agruma i koji vjerojatno imaju u\u010dinak na, primjerice, sni\u017eavanje razine \u0161e\u0107era i kolesterola u krvi. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>U drugom mjerenju nakon 75 minuta, istra\u017eiva\u010di su procijenili koliko se u prosjeku ubrzao metabolizam u mirovanju u svakoj skupini.<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Pokazalo se da uporaba p-sinefrina <strong>pove\u0107ava brzinu metabolizma u mirovanju u usporedbi s placebom<\/strong>, za oko 6,9% (oko 65 kcal). Me\u0111utim, jo\u0161 ve\u0107i porast dogodio se nakon uzimanja kombinacije s naringinom. Najve\u0107e pove\u0107anje bilo je u kombinaciji s naringinom i hesperidinom. Me\u0111utim, doza od 1000 mg hesperidina nije imala tako veliki u\u010dinak. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[7]<\/span><\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"687\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/Pokojovy_metabolizmus-1124x687.png\" alt=\"\" class=\"wp-image-501886\" title=\"u\u010dinak sinefrina na metabolizam u mirovanju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Pokojovy_metabolizmus-1124x687.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Pokojovy_metabolizmus-400x244.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Pokojovy_metabolizmus.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><p>Pro\u010ditajte vi\u0161e o dodacima prehrani koji vam mogu pomo\u0107i pri mr\u0161avljenju u na\u0161em \u010dlanku <strong><a href=\"https:\/\/gymbeam.hr\/blog\/dodaci-prehrani-za-mrsavljenje-koji-su-dobri-za-sagorijevanje-masti-ili-osjecaj-sitosti\/\">Dodaci prehrani za mr\u0161avljenje: koji su dobri za sagorijevanje masti i osje\u0107aj sitosti?<\/a><\/strong><\/p> <\/li>\n\n\n\n<li><p>Na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\/\">Kalorijski deficit: Kako smr\u0161avjeti i imati \u017eivot?<\/a><\/strong> pomo\u0107i \u0107e vam da osmislite dijetu koja \u0107e vam pomo\u0107i da postignete kalorijski deficit.&nbsp;<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Podr\u017eava sportske performanse<\/h3>\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/sinefrin-90-tab-gymbeam.html\">Sinefrin<\/a> se tako\u0111er koristi kao sastojak <a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\">pre-workout-a<\/a>, zbog njegovog potencijalnog utjecaja na potporu sportskih performansi. Ne zna se to\u010dno kako funkcionira, ali nekoliko razli\u010ditih mehanizama moglo bi biti iza toga. Na primjer, ova \u0107e tvar vjerojatno pove\u0107ati razgradnju <strong>glikogena u glukozu<\/strong> (glikogenoliza) u jetri i osim toga, <strong>pospje\u0161iti opskrbu stanica mi\u0161i\u0107a glukozom.<\/strong> U isto vrijeme, tako\u0111er se \u010dini da mo\u017ee promicati <strong>kori\u0161tenje masti kao izvora energije<\/strong> za mi\u0161i\u0107e, tj. mo\u017ee pomo\u0107i u sagorijevanju vi\u0161e energije iz masti tijekom vje\u017ebanja. Stoga se \u010dini da mi\u0161i\u0107i imaju ve\u0107i unos energije i<strong> izdr\u017eljiviji su<\/strong> zbog ve\u0107e koli\u010dine glukoze i masti.<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Znanstvenici tako\u0111er pretpostavljaju da bi sinefrin mogao utjecati na <strong>kontraktilnost mi\u0161i\u0107a<\/strong>, odnosno sposobnost mi\u0161i\u0107a da se kontrahiraju. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/71327521_2451149564975688_905894734000553984_n-1124x750.jpg\" alt=\"u\u010dinak sinefrina na sportske performanse\" class=\"wp-image-485083\" style=\"width:843px;height:563px\" title=\"u\u010dinak sinefrina na sportske performanse\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/71327521_2451149564975688_905894734000553984_n-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/71327521_2451149564975688_905894734000553984_n-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/71327521_2451149564975688_905894734000553984_n-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/71327521_2451149564975688_905894734000553984_n.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\">Znanstveni pogled na u\u010dinak sinefrina na sportske performanse<\/h4>\n\n\n<p>Povezanost izme\u0111u upotrebe sinefrina i sportskih performansi istra\u017eivana je u studiji s 12 sudionika (mu\u0161karaca) koji su se bavili sportovima snage najmanje 2 godine. Podijeljeni su u <strong>\u010detiri skupine<\/strong>, pri \u010demu jedna skupina <strong>nije uzimala ni\u0161ta,<\/strong> druga je dobivala <strong>placebo<\/strong>, tre\u0107a skupina koja je uzimala <strong>p-sinefrin<\/strong> (100 mg) i na kraju \u010detvrta skupina koja je uz sinefrin (100 mg) uzimala suplemente <strong>kofeina<\/strong> (100 mg).<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Istra\u017eiva\u010di su promatrali u\u010dinak uzimanja ovih supstanci na performanse snage, posebno na<strong> broj ponavljanja po \u010du\u010dnju.<\/strong> Eksperimentalni protokol sastojao se od 6 serija \u010du\u010dnjeva s do 10 ponavljanja po seriji s optere\u0107enjem od 80% maksimalne te\u017eine. Razmak izme\u0111u serija bio je 2 minute. Utvr\u0111eno je da su sudionici u skupinama koje su primale sinefrin i sinefrin s kofeinom u prosjeku postigli ve\u0107i broj ponavljanja. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[4]<\/span><\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/pocet_opakovani_na_drep-1-1124x588.png\" alt=\"\" class=\"wp-image-501902\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/pocet_opakovani_na_drep-1-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/pocet_opakovani_na_drep-1-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/pocet_opakovani_na_drep-1.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Temelj uspjeha u izgradnji snage i pobolj\u0161anju performansi treninga je naravno, kvalitetan plan treninga i dobro prilago\u0111en plan prehrane. Me\u0111utim, sinefrin i sli\u010dne supstance mogu jo\u0161 malo pobolj\u0161ati u\u010dinak. Sljede\u0107i \u010dlanci \u0107e objasniti kako napraviti dobar plan treninga:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-sastaviti-kvalitetan-plan-treninga\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako napraviti kvalitetan plan treninga u teretani?<\/strong><\/a><\/li>\n\n\n\n<li><p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/koliko-ponavljanja-trebate-uciniti-kako-biste-izgubili-kilograme-ili-povecali-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koliko ponavljanja trebate napraviti da izgubite na te\u017eini ili dobijete mi\u0161i\u0107e?&nbsp;<\/strong><\/a><\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-odabrati-i-upotrebljavati-najucinkovitiji-pre-workout\/\">Kako odabrati i koristiti naju\u010dinkovitiji pre-workout?<\/a><\/strong> pomo\u0107i \u0107e vam da odaberete onaj pravi za vas. <\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Utje\u010de na apetit<\/h3>\n\n\n<p>Jo\u0161 jedno od obe\u0107avaju\u0107ih svojstava sinefrina za ljudsko tijelo vjerojatno je njegova sposobnost da djeluje na <strong>neurotransmitere<\/strong> (molekule koje prenose informacije izme\u0111u stanica), kako bi ciljao na centre u mozgu koji kontroliraju apetit. Ovo potiskivanje apetita tako\u0111er mo\u017ee biti povezano s mogu\u0107im antioksidativnim i protuupalnim u\u010dincima sinefrina. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Pogled znanosti na u\u010dinak sinefrina na apetit<\/h4>\n\n\n<p>Veza izme\u0111u sinefrina i kontrole apetita bila je o\u010dita u studiji koja je uklju\u010divala <strong>40 ljudi<\/strong> i trajala je <strong>30 dana<\/strong>. Sudionici su podijeljeni u \u010detiri skupine i zamoljeni su da tijekom jednog mjeseca svakodnevno <strong>konzumiraju gumene bombone<\/strong>, <strong>15-30 minuta prije dva najve\u0107a obroka u danu.<\/strong> Grupa A je dobila bombone koje su sadr\u017eavale 50 mg p-sinefrina (tako da su dobivali 100 mg dnevno), a grupa B je konzumirala placebo, konvencionalne bombone bez aktivnog sastojka. Grupe A\/B i B\/A uzimale su jednu varijantu bombona pola mjeseca, a zatim drugu. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Kao rezultat studije, skupina A, koja je uzimala sinefrin, ocijenila je svoju glad <strong>bla\u017eom<\/strong> u usporedbi sa skupinom B, koja je primala placebo. Sli\u010dni su rezultati vi\u0111eni kada su se skupine mijenjale izme\u0111u skupina bombona u A\/B testiranju.<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[2]<\/span><\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2023\/10\/Apetit-1-1124x588.png\" alt=\"\" class=\"wp-image-501918\" title=\"u\u010dinak sinefrina na apetit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Apetit-1-1124x588.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Apetit-1-400x209.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/10\/Apetit-1.png 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><p>Tako\u0111er, dobro osmi\u0161ljena prehrana pomo\u0107i \u0107e u sprje\u010davanju gladi i prije svega u kontroli apetita. Kako uspjeti u tome mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-stalne-gladi-i-zudnje-za-hranom\/\"><strong>Kako se rije\u0161iti stalne gladi i \u017eudnje?<\/strong><\/a>&nbsp;&nbsp;<\/p><\/li>\n\n\n\n<li><p>Na\u0161 <strong><a href=\"\">proizvod Appetite Control<\/a><\/strong> vam mo\u017ee pomo\u0107i u borbi protiv \u017eudnje za slatkim, a korisno je pro\u010ditati i na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-nadmudriti-svoju-zelju-za-slatkim\/\">15 jednostavnih koraka za pobjedu nad \u017eudnjom za slatkim.<\/a><\/strong><\/p>\n<p>&nbsp;<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Na koja jo\u0161 podru\u010dja zdravlja mo\u017ee utjecati?<\/h3>\n\n\n\n<p>Ova tri u\u010dinka sinefrina danas su me\u0111u najprou\u010davanijima, ali se u znanstvenim krugovima govori i o njegovim drugim obe\u0107avaju\u0107im svojstvima. Me\u0111utim, dokazi za to su jo\u0161 uvijek minimalni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><p>Ekstrakt ploda gorke naran\u010de koji sadr\u017ei sinefrin mogao bi utjecati na odr\u017eavanje optimalne razine \u0161e\u0107era u krvi (glikemije).<span style=\"color: #ff6600\"> <span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p><\/li>\n\n\n\n<li><p>U\u010dinak ekstrakta gorke naran\u010de na <strong>probavu<\/strong> dobro je poznat iz tradicionalne kineske medicine. Koristio se, na primjer, kao pomo\u0107 sa <strong>zatvorom<\/strong> ili <strong>lo\u0161om probavom.<\/strong>&nbsp;<span style=\"color: #ff6600\"><span style=\"color: #ff6600;\">[8]<\/span><\/span><\/p><\/li>\n\n\n\n<li><p>Kora gorke naran\u010de tako\u0111er se koristi za rje\u0161avanje <strong>problema s ko\u017eom<\/strong> kako bi se smanjila iritacija ili upala. Me\u0111utim, to je u\u010dinak koji je podr\u017ean minimalnim dokazima.<\/p><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_sinefrin_djeluje\"><\/span>Kako sinefrin djeluje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Glavni mehanizam djelovanja sinefrina je njegovo djelovanje na <strong>\u03b2-3 adrenergi\u010dke receptore.<\/strong> To su receptori u <strong>stijenci krvnih \u017eila<\/strong> koji imaju ulogu u, primjerice, njihovom \u0161irenju (vazodilataciji). Sinefrin stoga mo\u017ee utjecati na <strong>kardiovaskularni sustav<\/strong> preko ovih receptora, na primjer pove\u0107anjem <strong>krvnog tlaka<\/strong> ili<strong> otkucaja srca.<\/strong> Me\u0111utim, \u010dini se da djelovanje na te receptore tako\u0111er ima u\u010dinke poput poticanja lipolize ili smanjenja apetita.<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[1]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Sinefrin je po strukturi sli\u010dan <strong>efedrinu<\/strong>, koji je zabranjen 2004. godine zbog <strong>sna\u017enog \u0161tetnog djelovanja na kardiovaskularni sustav<\/strong> (visoki krvni tlak ili \u010dak sr\u010dani udar). Tada su znanstvenici svoju pozornost usmjerili na sinefrin, koji tako\u0111er ima sli\u010dan u\u010dinak zbog svoje usporedive strukture. Me\u0111utim, njegovi u\u010dinci <strong>nisu tako jaki<\/strong> i zbog toga se smatra <strong>sigurnim.<\/strong> Efedrin se ve\u017ee na druge receptore u krvnim \u017eilama koji izazivaju ja\u010di odgovor od onih na koje djeluje sinefrin. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/IMG_5032-1124x749-1.webp\" alt=\"kako sinefrin djeluje\" class=\"wp-image-485131\" style=\"width:843px;height:562px\" title=\"kako sinefrin djeluje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5032-1124x749-1.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/IMG_5032-1124x749-1-400x267.webp 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Moze_li_sinefrin_imati_nuspojave\"><\/span>Mo\u017ee li sinefrin imati nuspojave?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Kao \u0161to je gore spomenuto, sinefrin djeluje preko receptora u zidu krvnih \u017eila kako bi stimulirao kardiovaskularni sustav. Me\u0111utim, njegov u\u010dinak je za nekoliko stupnjeva manji od, primjerice, efedrina ili drugih efedrinu sli\u010dnih tvari, pa se op\u0107enito smatra sigurnim. Usprkos tome, zabilje\u017eeni su \u0161tetni u\u010dinci poput <strong>ubrzanog rada srca<\/strong> (tahikardija) ili p<strong>ovi\u0161enog krvnog tlaka.<\/strong> O\u010dito, to ovisi o sva\u010dijoj individualnoj osjetljivosti. Stoga je preporu\u010dljivo posavjetovati se s lije\u010dnikom o njegovoj primjeni te pridr\u017eavati se preporu\u010denog unosa. <span style=\"color: #ff6600;\">[3,5]<\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, nastavljamo se pozivati na oblik p-sinefrina. Zapravo, jedan od njegovih drugih oblika,<strong> metil-sinefrin<\/strong>, poznat je po svojim \u0161tetnim u\u010dincima i \u010dak je naveden kao zabranjena tvar od strane Svjetske antidopin\u0161ke agencije. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[10]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_koristiti_sinefrin\"><\/span>Kako koristiti sinefrin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>U studijama su zabilje\u017eene razli\u010dite doze sinefrina, ali naj\u010de\u0161\u0107i raspon je od 25-100 mg.<span style=\"color: #ff6600;\"> <span style=\"color: #ff6600;\">[3]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Ako se uzima redovito za podr\u0161ku sportskim performansama ili za pobolj\u0161anje gubitka te\u017eine, preporu\u010duje se uzimanje <strong>10 &#8211; 20 mg<\/strong> dnevno, prije tjelesne aktivnosti. Preporu\u010duje se da po\u010dnete uzimati manje doze, osobito ako ga kombinirate s drugim supstancama. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"S_cime_mozete_kombinirati_sinefrin\"><\/span>S \u010dime mo\u017eete kombinirati sinefrin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Sinefrin se obi\u010dno koristi u kombinaciji s drugim supstancama sa stimulativnim u\u010dinkom. Obi\u010dno se nalazi u fat burnerima ili pre-workoutima zajedno s <a href=\"https:\/\/gymbeam.hr\/caffeine-90-gymbeam.html\">kofeinom<\/a>, <a href=\"https:\/\/gymbeam.hr\/sagorijevac-masti-green-tea-gymbeam.html\">ekstraktom zelenog \u010daja<\/a> koji sadr\u017ei EGCG (epigalokatehin-3-galat), <a href=\"https:\/\/gymbeam.hr\/forskolin-gymbeam.html\">forskolinom<\/a>, hesperidinom i naringinom. Tako\u0111er, poznata je kombinacija termogenih stimulansa ECA koja sadr\u017ei kofein, sinefrin i salicin u omjeru 20:1:1. Ove supstance se me\u0111usobno nadopunjuju zahvaljuju\u0107i <strong>sinergisti\u010dkom u\u010dinku. <\/strong><\/p>\n<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako bi mogla izgledati u\u010dinkovita kombinacija ovih supstanci?<\/h3>\n\n\n\n<p>Kombinacije supstanci u pojedinim proizvodima razlikuju se, ali korisna kombinacija mo\u017ee izgledati na primjer ovako.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 mg sinefrina<\/li>\n\n\n\n<li>200 mg kofeina <\/li>\n\n\n\n<li>400 mg EGCG<\/li>\n\n\n\n<li>100 mg forskolina<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Svakako je preporu\u010dljivo biti oprezan u po\u010detku. Svatko od vas ima razli\u010ditu osjetljivost na ove supstance i mo\u017ee se dogoditi da \u0107e ne\u0161to \u0161to \u0107e imati minimalan u\u010dinak na jednoga imati puno izra\u017eeniji u\u010dinak na drugoga. Stoga je idealno zapo\u010deti s manjim dozama i postupno ih pove\u0107avati. <span style=\"color: #ff6600;\"><span style=\"color: #ff6600;\">[9]<\/span><\/span><\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<p>Me\u0111utim, nemojte zaboraviti da su fat burneri samo \u0161lag na torti kada poku\u0161avate izgubiti na te\u017eini i isklesati svoju figuru. Uvijek je klju\u010d <strong>kalorijski deficit<\/strong> i <strong>uravnote\u017eena prehrana<\/strong> s optimalnim udjelom svih va\u017enih nutrijenata. Na primjer, na\u0161 <a href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\"><strong>Online kalkulator energije i makronutrijenata<\/strong><\/a> i na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\">\u0160to je zdrava prehrana i kako se nau\u010diti zdravo hraniti?<\/a><\/strong> mo\u017ee vam pomo\u0107i da ostvarite svoje ciljeve. <\/p>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"810\" height=\"540\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/07\/297076491_5270741016349848_6602741514825732656_n.jpg\" alt=\"s \u010dime mo\u017eete kombinirati sinefrin\" class=\"wp-image-485147\" style=\"width:608px;height:405px\" title=\"s \u010dime mo\u017eete kombinirati sinefrin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/297076491_5270741016349848_6602741514825732656_n.jpg 810w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/07\/297076491_5270741016349848_6602741514825732656_n-400x267.jpg 400w\" sizes=\"auto, (max-width: 810px) 100vw, 810px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Danas se sinefrin uglavnom susre\u0107e u obliku dodataka prehrani koji su dizajnirani za potporu sportskim performansama ili gubljenju kilograma. Zapravo, pokazalo se da mo\u017ee ubrzati metabolizam, pospje\u0161iti sagorijevanje masti ili \u010dak potisnuti apetit. Iako je potrebno jo\u0161 mnogo znanstvenih istra\u017eivanja da se razjasni kako djeluje, sada se mo\u017ee re\u0107i da ga znanstvenici op\u0107enito smatraju sigurnim. Zajedno s ostalim aktivnim sastojcima mo\u017ee biti dobra pomo\u0107 u sportu ili gubljenju kilograma.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li iz \u010dlanka nau\u010dili ne\u0161to novo i zanimljivo? Ne zaboravite to podijeliti sa svojim prijateljima i podr\u017eite nas dijeljenjem na dru\u0161tvenim mre\u017eama.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sinefrin je dobro poznat me\u0111u sporta\u0161ima i ljudima koji \u017eele pobolj\u0161ati performanse ili izgubiti na te\u017eini. Kakvi su njegovi u\u010dinci i kako na to gleda znanost?<\/p>\n","protected":false},"author":156,"featured_media":484778,"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":[130],"tags":[6500,7304,6368],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-498292","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-fat-burneri-hr","10":"tag-mrsavljenje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sinefrin: kakav u\u010dinak ima na ubrzavanje metabolizma, mr\u0161avljenje i kako ga dozirati? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sinefrin mo\u017ee pomo\u0107i u gubitku kilograma, sagorijevanju masti, ubrzavanju metabolizma, pobolj\u0161anju atletskih performansi i smanjenju apetita. 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