{"id":17939,"date":"2017-04-26T09:11:00","date_gmt":"2017-04-26T07:11:00","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2015\/04\/28\/kako-pomladiti-svoj-metabolizem\/"},"modified":"2017-04-29T08:23:03","modified_gmt":"2017-04-29T06:23:03","slug":"kako-pomladiti-svoj-metabolizem","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-pomladiti-svoj-metabolizem\/","title":{"rendered":"Kako pomladiti svoj metabolizem?"},"content":{"rendered":"<figure>\n\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"660\" height=\"320\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" class=\"lazyload\" data-src=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2016\/04\/profimedia-0279254679-320x155.jpg\" data-srcset=\"http:\/\/moski.hudo.com\/wp-content\/uploads\/2016\/04\/profimedia-0279254679-660x320.jpg 660w,http:\/\/moski.hudo.com\/wp-content\/uploads\/2016\/04\/profimedia-0279254679-320x155.jpg 330w\" sizes=\"(max-width: 660px) 100vw, 660px\"\/><figcaption>foto:Profimedia<\/figcaption><\/figure>\n<p>Najbr\u017e se je tudi tebi \u017ee kdaj zgodilo, da si sedel poleg nekoga, ki vedno poje trikrat ve\u010d kot ti, pa ima veliko manj kilogramov. Tisti, ki je poskusil, ve, da se je odve\u010dnih kilogramov precej te\u017eko znebiti, saj se kot bumerang vrnejo nazaj. Seveda je pri izgubljanju kilogramov najpomembnej\u0161a telesna aktivnost, pomembna pa je tudi \u010dlovekova presnova. Te\u017eava je predvsem po\u010dasen metabolizem, ki pa ni v popolnosti odvisen od genov. Na ta biolo\u0161ki proces, ki se nana\u0161a na pretvorbo hrane v uporabno energijo v telesu, vpliva predvsem tvoja prehrana, gibanje, pa tudi koli\u010dina spanja. In kako lahko pravzaprav svoj metabolizem izbolj\u0161a\u0161?<\/p>\n<h2>1. Sku\u0161aj imeti redne obroke na vsake 2 do 3 ure<\/h2>\n<p>Pri prehrani je najbolj pomembno to, da so obroki redni in da jih u\u017eiva\u0161 na vsake 2 do 3 ure. \u010ce si nagnjen k temu, da dolo\u010dene obroke, kot je zajtrk, izpusti\u0161, bo\u0161 s tem svoj metabolizem upo\u010dasnil, saj bo telo za\u010delo porabljati lastne zaloge. Kasneje bo najverjetneje tvoj obrok veliko ve\u010dji kot bi bil v primeru, da si zajtrk pojedel.<\/p>\n<h2>2. Obroki naj bodo bogati z beljakovinami in vlakninami<\/h2>\n<p>Raziskava ameri\u0161ke univerze Georgia State University je pokazala, da imajo ljudje, ki jedo vsake 2 do 3 ure, manj telesne ma\u0161\u010dobe in hitrej\u0161o presnovo kot tisti, ki pojedo zgolj 2 ali 3 obroke na dan. Vendar tu niso mi\u0161ljeni slani prigrizki, temve\u010d mini popoln obrok &#8211; z zelenjavo in zdravimi viri beljakovin, kot so jajca, pi\u0161\u010danec ali ore\u0161\u010dki. U\u017eivanje \u017eivil, ki imajo visoko vsebnost vlaknin, je eden izmed bolj\u0161ih na\u010dinov za izbolj\u0161anje metabolizma. Poleg tega ima zelenjava zelo malo kalorij, a veliko hranilnih snovi.<\/p>\n<h2>3. Katera \u017eivila pospe\u0161ujejo metabolizem?<\/h2>\n<p>Za vitalen metabolizem so koristne ribe, predvsem zaradi omega 3 ma\u0161\u010dobnih kislin, ki lahko dramati\u010dno pospe\u0161ijo tvojo presnovo. Ribje olje namre\u010d pove\u010duje raven encimov, potrebnih za izgorevanje ma\u0161\u010dob. Priporo\u010dljiva so tudi naslednja \u017eivila: zeleni ali pravi \u010daj, kava, jabolka, grenivka, \u0161pina\u010da, tofu, pi\u0161\u010danec, meso bogato z beljakovinami, ovseni kosmi\u010di ter kozarec mleka ali jogurt z manj ma\u0161\u010dobe, saj kalcij metabolizem pospe\u0161i.<\/p>\n<h2>4. Sku\u0161aj vzdr\u017eevati vsakodnevno fizi\u010dno aktivnost<\/h2>\n<p>Metabolizem je proces obdelovanja beljakovin, ogljikovih hidratov in ma\u0161\u010dob za zadostno energijo, ki jo telo potrebuje za svoje delovanje. Telo pa kuri ma\u0161\u010dobe le takrat, ko potrebuje energijo, zato je vadba zelo pomembna. Dodatno energijo telo potrebuje prvi dve uri intenzivne vadbe, kot so treningi za mo\u010d s te\u017ejimi ute\u017emi. Mi\u0161ice porabijo veliko kalorij, zato ve\u010d mi\u0161ic kot ima\u0161, ve\u010d jih bo\u0161 pokuril, tudi v mirovanju.<\/p>\n<h2>5. Pomanjkanje spanja upo\u010dasnjuje metabolizem<\/h2>\n<p>Preskakovanje spanja lahko spremeni \u010dlovekovo presnovo. Sanjay Patel, iz univerze v zvezni dr\u017eavi Ohio pravi, da lahko pomanjkanje spanja zmanj\u0161a \u0161tevilo kalorij, ki jih telo porabi, medtem ko spi\u0161 &#8211; za osnovne \u017eivljenjske potrebe kot je \u010drpanje krvi, dihanje in popravilo po\u0161kodovanega tkiva. Za normalno delovanje metabolizma je potrebno vsaj osem ur po\u010ditka dnevno.<\/p>\n<h2>Se res metabolizem z leti upo\u010dasni?<\/h2>\n<p>Metabolizem se s starostjo upo\u010dasni, vendar predvsem tistim, ki so v kasnej\u0161ih letih svojega \u017eivljenja veliko manj telesno aktivni. Raziskave ka\u017eejo, da lahko ljudje, ki ohranjajo stopnjo telesne aktivnosti skozi celotno \u017eivljenjsko dobo, pri\u010dakujejo zelo majhen upad vitalnosti metabolizma.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Metabolizem oziroma telesna presnova ni povsem odvisen od genov, temve\u010d lahko nanj vpliva\u0161 tudi sam.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[3415,1679],"source":[1549,1518],"supertag":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako pomladiti svoj metabolizem? - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/kako-pomladiti-svoj-metabolizem\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako pomladiti svoj metabolizem? 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