{"id":499619,"date":"2023-10-05T09:12:22","date_gmt":"2023-10-05T07:12:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=499619"},"modified":"2023-10-05T09:12:27","modified_gmt":"2023-10-05T07:12:27","slug":"ali-lahko-pitje-vode-pospesi-presnovo-in-pomaga-pri-hujsanju","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-lahko-pitje-vode-pospesi-presnovo-in-pomaga-pri-hujsanju\/","title":{"rendered":"Ali lahko pitje vode pospe\u0161i presnovo in pomaga pri huj\u0161anju?"},"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.si\/blog\/ali-lahko-pitje-vode-pospesi-presnovo-in-pomaga-pri-hujsanju\/#Kaj_je_presnova_oz_matabolizem\" title=\"Kaj je presnova oz. matabolizem?\">Kaj je presnova oz. matabolizem?<\/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.si\/blog\/ali-lahko-pitje-vode-pospesi-presnovo-in-pomaga-pri-hujsanju\/#Metabolizem_in_teza\" title=\"Metabolizem in te\u017ea\">Metabolizem in te\u017ea<\/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.si\/blog\/ali-lahko-pitje-vode-pospesi-presnovo-in-pomaga-pri-hujsanju\/#Metabolizem_in_voda\" title=\"Metabolizem in voda\">Metabolizem in voda<\/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.si\/blog\/ali-lahko-pitje-vode-pospesi-presnovo-in-pomaga-pri-hujsanju\/#Kako_pospesiti_metabolizem\" title=\"Kako pospe\u0161iti metabolizem?\">Kako pospe\u0161iti metabolizem?<\/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.si\/blog\/ali-lahko-pitje-vode-pospesi-presnovo-in-pomaga-pri-hujsanju\/#Kaj_torej_lahko_sklepamo\" title=\"Kaj torej lahko sklepamo?\">Kaj torej lahko sklepamo?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Metabolizem in voda. Ti dve besedi <strong>&#8220;strokovnjaki&#8221; na internetu<\/strong> in v fitnesu zelo pogosto povezujejo. Katera od <strong>priljubljenih trditev o vodi in presnovi je resni\u010dna<\/strong>? Ogledali smo si jih v \u010dlanku, v katerem bomo pojasnili, kaj je presnova in <strong>kako deluje ter s katerimi sredstvi jo lahko podprete<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_je_presnova_oz_matabolizem\"><\/span>Kaj je presnova oz. matabolizem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Metabolizem<\/strong> je proces, v katerem \u010dlove\u0161ko telo vse, kar pojemo in popijemo, <strong>pretvori v energijo<\/strong>. Med tem zapletenim biokemi\u010dnim procesom se kalorije v hrani in pija\u010di zdru\u017eijo s kisikom, da se <strong>sprosti energija<\/strong>, ki je potrebna za pravilno delovanje telesa. <span style=\"color: #ff6600\">[1] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161e telo potrebuje <strong>energijo tudi v \u010dasu po\u010ditka<\/strong>, da lahko opravlja funkcije, kot so dihanje, pretok krvi, vzdr\u017eevanje ravni hormonov, rast in obnavljanje celic. \u0160tevilo kalorij, ki jih porabimo za izvajanje teh osnovnih funkcij, je znano kot <strong>bazalni metabolizem<\/strong>, pogosto pa ga imenujemo kar metabolizem. <span style=\"color: #ff6600\">[1] <\/span><\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/62005945_2214918718629829_6774288990691393536_n.jpg\" alt=\"Kaj je metabolizem?\" title=\"Kaj je metabolizem?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Osnovna presnova je <strong>individualna<\/strong> in nanjo vplivajo dejavniki, kot so <span style=\"color: #ff6600\">[1]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>velikost in sestava telesa<\/strong> &#8211; ljudje, ki so vi\u0161ji ali imajo ve\u010d mi\u0161ic, v \u010dasu po\u010ditka porabijo ve\u010d kalorij;<\/li>\n\n\n\n<li><strong>spol<\/strong> &#8211; mo\u0161ki imajo obi\u010dajno manj telesne ma\u0161\u010dobe in ve\u010d mi\u0161ic kot \u017eenske, kar pomeni, da porabijo ve\u010d kalorij;<\/li>\n\n\n\n<li><strong>starost<\/strong> &#8211; s starostjo se zmanj\u0161a dele\u017e mi\u0161ic in pove\u010da dele\u017e ma\u0161\u010dobe, kar upo\u010dasni izgorevanje kalorij.<\/li>\n<\/ul>\n\n\n\n<p>Proizvodnja energije za osnovne telesne funkcije je <strong>razmeroma stabilna in se ne spreminja<\/strong>. Na hitrost bazalnega metabolizma vplivata \u0161e <strong>dva dejavnika<\/strong>, ki dolo\u010data, koliko kalorij dnevno pokuri va\u0161e telo: <span style=\"color: #ff6600\">[1] [2]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Predelava hrane (termogeneza)<\/strong> &#8211; prebava in absorpcija, transport in shranjevanje zau\u017eite hrane prav tako porabljajo energijo. Pribli\u017eno 10% kalorij iz zau\u017eitih ogljikovih hidratov in beljakovin se porabi med prebavo in absorpcijo hranil.<\/li>\n\n\n\n<li><strong>Telesna aktivnost in vadba<\/strong> &#8211; vsako gibanje, trening v telovadnici ali sprehod s psom pomeni dodatne kalorije, ki jih na\u0161e telo pokuri \u010dez dan. Gibanje in \u0161port sta najbolj spremenljiva dejavnika, ki dolo\u010data, koliko kalorij pokurimo \u010dez dan.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Aktivnost, ki jo izvajamo \u010dez dan, <strong>ne spada med vadbo<\/strong>, strokovnjaki jo imenujejo NEAT (non-exercise activity thermogenesis). Gre za <strong>osnovno gibanje<\/strong>, kot je hoja na delovnem mestu ali delo na vrtu ali kratka hoja od stanovanja do avtomobila. S to dejavnostjo obi\u010dajno \u010dez dan pokurimo <strong>od 100 do 800 kalorij<\/strong>. <span style=\"color: #ff6600\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Metabolizem_in_teza\"><\/span>Metabolizem in te\u017ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u010dina ljudi <strong>za svojo te\u017eo krivi presnovo<\/strong>. Vendar je presnova naravni proces, ki v telesu dolo\u010da \u0161tevilne mehanizme na na\u010din, ki zadovoljuje posameznikove potrebe. <strong>Le v redkih primerih pride do prekomerne telesne te\u017ee, ki je povezana z zdravstvenimi te\u017eavami in upo\u010dasnjeno presnovo<\/strong>. Med njimi sta Cushingov sindrom ali nezadostno delovanje \u0161\u010ditnice oziroma hipotireoza. <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pridobivanje telesne te\u017ee je <strong>zapleten proces<\/strong>, ki je verjetno kombinacija genetike, hormonov, sestave hrane, vpliva okolja in na\u010dina \u017eivljenja, vklju\u010dno s spanjem, telesno dejavnostjo in stresom. Vsi omenjeni dejavniki povzro\u010dajo <strong>neravnovesje v naslednji energijski ena\u010dbi<\/strong>. Te\u017eo pridobivate, \u010de zau\u017eijete ve\u010d kalorij, kot jih porabite. Po drugi strani pa zmanj\u0161ate telesno te\u017eo, \u010de pokurite ve\u010d kalorij ali \u010de zau\u017eijete manj kalorij. To je <strong>skrito pravilo<\/strong> vsake &#8220;u\u010dinkovite diete&#8221; ali na\u010dina prehranjevanja.<span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav se morda zdi, da nekateri ljudje huj\u0161ajo hitreje in preprosteje kot drugi, <strong>vsi huj\u0161amo, ko porabimo ve\u010d kalorij, kot jih zau\u017eijemo<\/strong>. \u010ce posku\u0161ate shuj\u0161ati, morate ustvariti kalori\u010dni primanjkljaj tako, da boste pojedli manj kalorij ali pa boste pove\u010dali \u0161tevilo kalorij, ki jih boste pokurili s telesno dejavnostjo. Idealna re\u0161itev je kombinacija obeh na\u010del. <span style=\"color: #ff6600\">[1] <\/span><strong>Ni drugih trikov<\/strong>, niti tak\u0161nih z limono ali hladno vodo.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC08301.jpg\" alt=\"Kako pospe\u0161iti metabilizem?\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Kako pospe\u0161iti metabilizem?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Metabolizem_in_voda\"><\/span>Metabolizem in voda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Voda je osnovna sestavina \u010dlovekovega zdravja<\/strong>, ki jo celice v telesu potrebujejo za vzdr\u017eevanje homeostaze, torej normalnega <strong>notranjega okolja<\/strong> za potek kemijskih reakcij. O u\u010dinkih in koristih vode je bilo \u017ee veliko napisanega. Seveda je hidracija pomembna za telo in temu smo se posvetili v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/\" class=\"ek-link\">Hidracija pred, med in po treningu ter kako prepre\u010diti dehidracijo<\/a>, po drugi strani pa <strong>ni treba vodi pripisovati \u010dude\u017enih u\u010dinkov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce bi samo pitje vode prineslo rezultate v obliki privla\u010dnega vitkega telesa, se <strong>\u0161tevilo ljudi s prekomerno telesno te\u017eo na svetu ne bi tako hitro ve\u010dalo<\/strong>. Oglejmo si najbolj <strong>priljubljene mite o vodi<\/strong>, ki so povezavi s presnovo.<\/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 is-style-default\">Hladna voda in pospe\u0161evanje metabolizma<\/h3>\n\n\n\n<p>Majhna <strong>\u0161tudija iz leta 2003<\/strong> ka\u017ee, da lahko pitje vode pove\u010da hitrost presnove. Po zau\u017eitju <strong>500 ml hladne vode se je metabolizem pri mo\u0161kih in \u017eenskah pospe\u0161il za 30%<\/strong>, u\u010dinek pa se je pokazal po 10 minutah pitja vode, vendar je bil <strong>najmo\u010dnej\u0161i 30-40 minut po zau\u017eitju<\/strong>. Ta \u0161tudija se je ukvarjala s termogenimi u\u010dinki vode, pri katerih je odlo\u010dilna temperatura vode. Skupni termogenski odziv je bil v tem primeru pribli\u017eno 100 kJ. <span style=\"color: #ff6600\">[4] <\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/60956281_2190680934386941_1928318338832793600_o.jpg\" alt=\"Hladna voda in pospe\u0161evanje metabolizma\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Hladna voda in pospe\u0161evanje metabolizma\"\/><\/figure>\n<\/div>\n\n\n<p>Pred se lotite pitja litrov hladne vode morate vedeti, da <strong>druge \u0161tudije niso potrdile omenjenih u\u010dinkov prej\u0161njih raziskav<\/strong> in so prinesle me\u0161ane rezultate, ki jih je treba podrobneje preu\u010diti. <span style=\"color: #ff6600\">[5] [6] [7]<\/span> To pomeni, da <strong>morebitni u\u010dinek hladne vode na hitrost metabolizma potrjuje le majhna \u0161tudija<\/strong> in da je treba opraviti \u0161e druge raziskave. Kljub temu, da priporo\u010damo hidracijo telesa, se ne zana\u0161ajte na to, da se bo <strong>va\u0161 metabolizem zagnal samo s pitjem vode.<\/strong><\/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 is-style-default\">Voda z limonino na prazen \u017eelodec<\/h3>\n\n\n\n<p>Ali poznate <strong>priljubljeni dietni mit<\/strong>, da boste shuj\u0161ali, \u010de boste na prazen \u017eelodec pili toplo vodo z limono? Na \u017ealost ta trditev <strong>nima nobene znanstvene podpore<\/strong>. Gre le za mit, da voda z limono podpira presnovo ali uravnove\u0161a pH v telesu, kot je veljalo neko\u010d. Kljub temu je voda z limono za va\u0161e telo bolj\u0161a kot sladka voda. Pomaga hidrirati telo in vas oskrbi z <strong>majhno koli\u010dino vitamina C<\/strong>. <span style=\"color: #ff6600\">[6] [8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primerna je kot <strong>prvi jutranji napitek<\/strong>, pa ne zato, ker pomaga pri zmanj\u0161evanju telesne te\u017ee, temve\u010d predvsem zato, ker vas hidrira po<strong> 8 urah spanja<\/strong>. Mnogim ljudem je bolj v\u0161e\u010d kot sama voda, kar sodi med njene prednosti. \u010ce imate te\u017eave z opu\u0161\u010danjem sladkih pija\u010d v korist vode, poskusite vodo z limono. S tem boste iz svojega prehranjevalnega na\u010drta odstranili odve\u010dne kalorije, hkrati pa boste hidrirani, kar vam lahko <strong>pomaga pri izgubi odve\u010dne telesne te\u017ee<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-962528532.jpg\" alt=\"Limonina voda na prazen \u017eelodec\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Limonina voda na prazen \u017eelodec\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kako_pospesiti_metabolizem\"><\/span>Kako pospe\u0161iti metabolizem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne boste presene\u010deni, da je <strong>odgovor vadba<\/strong>. Pove\u010danje presnovne aktivnosti zaradi telesne dejavnosti se lahko zgodi tudi po vadbi. Prekomerna poraba kisika po vadbi <strong>lahko traja ve\u010d kot en dan<\/strong>, odvisno od dol\u017eine in intenzivnosti telesne dejavnosti. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aerobni in anaerobni \u0161porti pa <strong>vplivajo na presnovo tudi druga\u010de<\/strong>. Pri aerobnih dejavnostih je zna\u010dilno, da med vadbo pokurimo ve\u010d kalorij, po vadbi pa manj. Po drugi strani pa anaerobne dejavnosti <strong>pove\u010dajo porabo kisika predvsem po vadbi<\/strong>. <span style=\"color: #ff6600\">[10]<\/span> Poleg tega so anaerobne dejavnosti bolj\u0161e za gradnjo mi\u0161ic, ki zahtevajo ve\u010dji odmerek energije. Po vsakem treningu so mi\u0161ice <strong>po\u0161kodovane in potrebujejo energijo za regeneracijo<\/strong>.<span style=\"color: #ff6600\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Druga metoda, ki podpira presnovo, je <strong>izpostavljanje mrazu<\/strong>. Ocenjuje se, da vi\u0161ja temperatura jedra pove\u010da hitrost presnove pri vsaki stopinji Celzija za <strong>10-13%<\/strong>. Zato se nekateri ljudje poslu\u017eujejo <strong>tretmajev v ledu<\/strong>, nosijo manj plasti obla\u010dil ali vzdr\u017eujejo ni\u017ejo temperaturo v svojih domovih. Vendar pa je ta metoda lahko nevarna, \u010de jo uporabljate na napa\u010den na\u010din ali \u010de jo izvajajo ljudje z zdravstvenimi te\u017eavami. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Omeniti moramo tudi <strong>vpliv pogostosti prehranjevanja na presnovo<\/strong>. Na \u017ealost ni dokazov, ki bi potrjevali, da pogostej\u0161e u\u017eivanje hrane pove\u010da hitrost presnove. Gre predvsem za skupno \u0161tevilo kalorij, ki dolo\u010da spremembe telesne te\u017ee. <span style=\"color: #ff6600\">[12] [13] [14] [15] <\/span><\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_4342.jpg\" alt=\"Kako pospe\u0161iti metabilizem?\" title=\"Kako pospe\u0161iti metabilizem?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kaj_torej_lahko_sklepamo\"><\/span>Kaj torej lahko sklepamo? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce \u017eelite narediti nekaj ve\u010d za doseganje sanjskega telesa in zmanj\u0161anje telesne te\u017ee, se osredoto\u010dite na <strong>spremljanje kalorij, ki jih je mogo\u010de z vadbo pokuriti<\/strong>. Bolj kot ste aktivni, ve\u010d kalorij pokurite. Dejstvo je, da so ljudje, za katere bi rekli, da imajo hitrej\u0161i metabolizem, <strong>verjetno bolj aktivni<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Redna aerobna dejavnost<\/strong>, kot so hoja, kolesarjenje ali plavanje, je odli\u010den na\u010din za kurjenje kalorij. Najbolje je, da v vsakodnevno rutino vklju\u010dite vsaj <strong>30 minut telesne dejavnosti<\/strong>. \u010ce \u017eelite shuj\u0161ati ali izpolniti konkretne cilje glede telesne pripravljenosti, pa boste morali izvajanju telesne dejavnosti posvetiti ve\u010d \u010dasa. V tem primeru je smiselno <strong>vklju\u010diti tudi vadbo za mo\u010d.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strokovnjaki priporo\u010dajo vadbo za mo\u010d, kot je <strong>dvigovanje ute\u017ei ali krepitev<\/strong> <strong>mi\u0161ic,<\/strong> vsaj dvakrat na teden. Trening mo\u010di je pomemben, ker vpliva na izgubo mi\u0161i\u010dne mase zaradi staranja in ker mi\u0161i\u010dno tkivo kuri ve\u010d kalorij kot ma\u0161\u010dobno tkivo. Pridobivanje mi\u0161i\u010dne mase je <strong>klju\u010dni dejavnik pri huj\u0161anju<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravje zahteva spremembe v va\u0161em <strong>splo\u0161nem \u017eivljenjskem slogu<\/strong>. Vsako drugo gibanje vam bo pomagalo pri <strong>kurjenju dodatnih kalorij<\/strong>. Poskusite se ve\u010d gibati, hoditi po stopnicah, se sprehajati s psom ali ve\u010dkrat opravljati hi\u0161na opravila.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Vedeti morate, da <strong>ni \u010dude\u017enih trikov pri zmanj\u0161evanju telesne te\u017ee<\/strong>. Ni preprostega na\u010dina za huj\u0161anje. Osnova sta <strong>telesna dejavnost in kakovostna uravnote\u017eena prehrana<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prehranske smernice iz leta 2015 priporo\u010dajo <strong>zmanj\u0161anje koli\u010dine kalorij za 500-700 kcal na dan<\/strong>, da bi izgubili 0,5-0,7 kg na teden. \u010ce k temu dodate \u0161e redno telesno dejavnost, lahko svoj cilj dose\u017eete hitreje. \u010ce se odlo\u010dite za tak\u0161no pot, vam lahko pomagajo prehranska dopolnila, kot so <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" class=\"ek-link\">topilci ma\u0161\u010dob<\/a>. <span style=\"color: #ff6600\">[1] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u017delimo vam sre\u010do<\/strong> in verjamemo, da vam bo ta \u010dlanek pomagal dose\u010di naslednji korak k va\u0161im fitnes ciljem. V komentarje zapi\u0161ite, kako vam je uspelo uresni\u010diti svoje sanje in \u010de vam je \u010dlanek v\u0161e\u010d, ga <strong>delite s prijatelji.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDrinks\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-rtd-drinks-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein RTD drinks\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>Ali lahko pitje vode pospe\u0161i presnovo in pomaga pri huj\u0161anju? Preberite mite in resnice o limonini vodi, hladni vodi in njunem vplivu na huj\u0161anje.<\/p>\n","protected":false},"author":25,"featured_media":144552,"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":[121],"tags":[6627,6375,6867,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-499619","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hidracija","9":"tag-hujsanje","10":"tag-metabolizem","11":"tag-zdravje","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>Ali lahko pitje vode pospe\u0161i presnovo in pomaga pri huj\u0161anju? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali lahko pitje vode pospe\u0161i presnovo in pomaga pri huj\u0161anju? 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