{"id":2542,"date":"2021-06-18T03:00:00","date_gmt":"2021-06-18T03:00:00","guid":{"rendered":"https:\/\/codetofreedom.com\/?p=2542"},"modified":"2021-06-28T15:49:42","modified_gmt":"2021-06-28T15:49:42","slug":"afvallen-10-manieren-stimuleer-metabolisme-boost-2","status":"publish","type":"post","link":"https:\/\/codetofreedom.com\/cs\/zhubnout-10-zpusobu-stimulace-metabolismu-podpora-2\/","title":{"rendered":"Zhubnout p\u0159irozen\u011b? 10 zp\u016fsob\u016f, jak zv\u00fd\u0161it metabolismus!"},"content":{"rendered":"

Zrychlit metabolismus, neboli stimulaci metabolismu, je svat\u00fdm gr\u00e1lem ka\u017ed\u00e9ho, kdo chce zhubnout. Jak rychle va\u0161e t\u011blo spaluje kalorie, z\u00e1vis\u00ed na n\u011bkolika v\u011bcech.<\/p>\n\n\n\n

N\u011bkte\u0159\u00ed lid\u00e9 maj\u00ed p\u0159irozen\u011b rychl\u00fd metabolismus. Mu\u017ei maj\u00ed tendenci spalovat v\u00edce kalori\u00ed ne\u017e \u017eeny, a to i v klidu. A u mnoha lid\u00ed se metabolismus po 40 letech v\u00fdrazn\u011b zpomaluje.<\/p>\n\n\n\n

Co je metabolismus?<\/h2>\n\n\n\n

Metabolismus popisuje v\u0161echny chemick\u00e9 procesy, kter\u00e9 nep\u0159etr\u017eit\u011b prob\u00edhaj\u00ed ve va\u0161em t\u011ble, aby v\u00e1s udr\u017eely na\u017eivu a va\u0161e org\u00e1ny mohly norm\u00e1ln\u011b fungovat, jako je d\u00fdch\u00e1n\u00ed, oprava bun\u011bk a tr\u00e1ven\u00ed potravy.<\/p>\n\n\n\n

Tyto chemick\u00e9 procesy stoj\u00ed energii. Minim\u00e1ln\u00ed mno\u017estv\u00ed energie, kter\u00e9 va\u0161e t\u011blo pot\u0159ebuje k proveden\u00ed t\u011bchto chemick\u00fdch proces\u016f, se naz\u00fdv\u00e1 baz\u00e1ln\u00ed metabolismus (BMR<\/a>) pojmenovan\u00e9.<\/p>\n\n\n\n

Afhankelijk van jouw leeftijd en levensstijl kan je BMR tot 80% van de dagelijkse energiebehoefte van je lichaam uitmaken. Een “langzaam metabolisme” wordt nauwkeuriger omschreven als een lage BMR.<\/p>\n\n\n\n

I kdy\u017e nem\u016f\u017eete zm\u011bnit sv\u016fj v\u011bk, pohlav\u00ed ani genetiku, existuj\u00ed i jin\u00e9 p\u0159irozen\u00e9 zp\u016fsoby, jak zlep\u0161it metabolismus. Jmenujeme 10 z nich!<\/p>\n\n\n\n

Budujte svaly<\/h2>\n\n\n\n

Va\u0161e t\u011blo neust\u00e1le spaluje kalorie, i kdy\u017e nic ned\u011bl\u00e1te. Tato klidov\u00e1 rychlost metabolismu je mnohem vy\u0161\u0161\u00ed u lid\u00ed s v\u00edce svaly. Ka\u017ed\u00e1 libra sval\u016f spot\u0159ebuje asi 6 kalori\u00ed denn\u011b, aby se udr\u017eela, zat\u00edmco ka\u017ed\u00e1 libra tuku sp\u00e1l\u00ed pouze 2 kalorie denn\u011b. Ten mal\u00fd rozd\u00edl se m\u016f\u017ee \u010dasem s\u010d\u00edtat. Po silov\u00e9m tr\u00e9ninku se aktivuj\u00ed svaly na cel\u00e9m t\u011ble a zv\u00fd\u0161\u00ed se v\u00e1\u0161 pr\u016fm\u011brn\u00fd denn\u00ed metabolismus.<\/p>\n\n\n\n

Zvy\u0161te intenzitu tr\u00e9ninku<\/h2>\n\n\n\n

Aerobn\u00ed tr\u00e9nink sice nevybuduje velk\u00e9 svaly, ale m\u016f\u017ee v\u00fdrazn\u011b zv\u00fd\u0161it v\u00e1\u0161 metabolismus v hodin\u00e1ch po tr\u00e9ninku. Kl\u00ed\u010dem je neust\u00e1le na sebe tla\u010dit. Cvi\u010den\u00ed s vysokou intenzitou produkuj\u00ed v\u011bt\u0161\u00ed a del\u0161\u00ed n\u00e1r\u016fst klidov\u00e9 rychlosti metabolismu ne\u017e cvi\u010den\u00ed s n\u00edzkou nebo st\u0159edn\u00ed intenzitou. Chcete-li vyu\u017e\u00edt v\u00fdhod, zkuste intenzivn\u011bj\u0161\u00ed hodinu v posilovn\u011b, abyste v\u00edce posunuli sv\u00e9 limity, nebo si b\u011bhem pravideln\u00fdch venkovn\u00edch proch\u00e1zek v\u011bnujte kr\u00e1tk\u00e9 intervaly b\u011bh\u00e1n\u00ed.<\/p>\n\n\n\n

P\u00edt hodn\u011b vody<\/h2>\n\n\n\n

Va\u0161e t\u011blo pot\u0159ebuje vodu ke zpracov\u00e1n\u00ed kalori\u00ed. I m\u00edrn\u00e1 dehydratace m\u016f\u017ee zpomalit v\u00e1\u0161 metabolismus. V p\u0159edchoz\u00ed studii dosp\u011bl\u00ed, kte\u0159\u00ed vypili osm nebo v\u00edce sklenic vody denn\u011b, sp\u00e1lili v\u00edce kalori\u00ed ne\u017e ti, kte\u0159\u00ed vypili \u010dty\u0159i.<\/p>\n\n\n\n

Abyste z\u016fstali hydratovan\u00ed, vypijte p\u0159ed ka\u017ed\u00fdm j\u00eddlem a sva\u010dinou sklenici vody nebo jin\u00e9ho neslazen\u00e9ho n\u00e1poje. Sva\u010dte tak\u00e9 v\u00edce \u010derstv\u00e9ho ovoce a zeleniny, kter\u00e9 p\u0159irozen\u011b obsahuj\u00ed vodu, ne\u017e precl\u00edky nebo chipsy s vysok\u00fdm obsahem sacharid\u016f.<\/p>\n\n\n\n

A co energetick\u00e9 n\u00e1poje?<\/h2>\n\n\n\n

N\u011bkter\u00e9 p\u0159\u00edsady v energetick\u00fdch n\u00e1poj\u00edch mohou zrychlit v\u00e1\u0161 metabolismus. Jsou pln\u00e9 kofeinu, d\u00edky kter\u00e9mu va\u0161e t\u011blo spot\u0159ebuje v\u00edce energie. N\u011bkdy obsahuj\u00ed taurin, aminokyselinu. Taurin m\u016f\u017ee zrychlit v\u00e1\u0161 metabolismus a m\u016f\u017ee pomoci spalovat tuky.<\/p>\n\n\n\n

Ale bu\u010fte opatrn\u00ed p\u0159i pou\u017e\u00edv\u00e1n\u00ed t\u011bchto n\u00e1poj\u016f, proto\u017ee mohou u n\u011bkter\u00fdch lid\u00ed zp\u016fsobit probl\u00e9my, jako je vysok\u00fd krevn\u00ed tlak, \u00fazkost a probl\u00e9my se sp\u00e1nkem. Energetick\u00e9 n\u00e1poje rozhodn\u011b nejsou vhodn\u00e9 pro d\u011bti a dosp\u00edvaj\u00edc\u00ed.<\/p>\n\n\n\n

Chytr\u00e1 sva\u010dina<\/h2>\n\n\n\n

Pro mnoh\u00e9 to zn\u00ed rozporupln\u011b, ale \u010dast\u011bj\u0161\u00edm j\u00eddlem m\u016f\u017eete zhubnout. Kdy\u017e j\u00edte velk\u00e1 j\u00eddla s mnoha hodinami mezi j\u00eddly, v\u00e1\u0161 metabolismus se mezi j\u00eddly zpomal\u00ed. Kdy\u017e budete j\u00edst mal\u00e9 j\u00eddlo nebo sva\u010dinu ka\u017ed\u00e9 3 a\u017e 4 hodiny, v\u00e1\u0161 metabolismus bude v chodu, tak\u017ee v pr\u016fb\u011bhu dne sp\u00e1l\u00edte v\u00edce kalori\u00ed. N\u011bkolik studi\u00ed tak\u00e9 uk\u00e1zalo, \u017ee lid\u00e9, kte\u0159\u00ed pravideln\u011b (zdrav\u011b!) sva\u010d\u00ed, jed\u00ed b\u011bhem j\u00eddla m\u00e9n\u011b.<\/p>\n\n\n\n

p\u00edt \u010dernou k\u00e1vu<\/h2>\n\n\n\n

Pokud ji\u017e k\u00e1vu pij\u00e1te, pravd\u011bpodobn\u011b si ji\u017e u\u017e\u00edv\u00e1te v\u00fdhody energie a koncentrace. Ani\u017e byste konzumovali p\u0159\u00edli\u0161 mnoho k\u00e1vy, jednou z v\u00fdhod k\u00e1vy m\u016f\u017ee b\u00fdt kr\u00e1tkodob\u00e9 nastartov\u00e1n\u00ed va\u0161eho metabolismu. Kofein v\u00e1m m\u016f\u017ee pomoci c\u00edtit se m\u00e9n\u011b unaven\u00ed a dokonce zv\u00fd\u0161it va\u0161i v\u00fddr\u017e b\u011bhem cvi\u010den\u00ed. T\u00edmto zp\u016fsobem si m\u016f\u017eete vz\u00edt doppio espresso jako p\u0159edtr\u00e9ninkov\u00fd tr\u00e9nink a za\u010d\u00edt sv\u016fj tr\u00e9nink s ofinou!<\/p>\n\n\n\n

Ud\u011blejte sv\u00e1 j\u00eddla pikantn\u011bj\u0161\u00ed<\/h2>\n\n\n\n

Ko\u0159en\u011bn\u00e1 j\u00eddla obsahuj\u00ed p\u0159\u00edrodn\u00ed chemik\u00e1lie, kter\u00e9 mohou nakopnout v\u00e1\u0161 metabolismus na vysok\u00e9 obr\u00e1tky. Va\u0159en\u00ed j\u00eddla s l\u017e\u00edc\u00ed nakr\u00e1jen\u00e9 \u010derven\u00e9 nebo zelen\u00e9 chilli papri\u010dky m\u016f\u017ee v\u00fdrazn\u011b nastartovat v\u00e1\u0161 metabolismus. \u00da\u010dinek je pravd\u011bpodobn\u011b do\u010dasn\u00fd, ale pokud budete j\u00edst ko\u0159en\u011bn\u00e1 j\u00eddla pravideln\u011bji, v\u00fdhody mohou st\u00e1le pomoci. M\u016f\u017ee to chv\u00edli trvat, ne\u017e si zvyknete, ale pro rychl\u00e9 povzbuzen\u00ed dochu\u0165te t\u011bstovinov\u00e1 j\u00eddla, chilli a du\u0161en\u00e1 j\u00eddla postupn\u011b vlo\u010dkami \u010derven\u00e9 papriky, abyste je rychle povzbudili.<\/p>\n\n\n\n

\"Nastartujte
Nastartujte sv\u016fj metabolismus mimo jin\u00e9 t\u00edm, \u017ee budete j\u00edst trochu pikantn\u011bj\u0161\u00ed! (obr\u00e1zek<\/a>.)<\/figcaption><\/figure><\/div>\n\n\n\n

Zvy\u0161te mno\u017estv\u00ed b\u00edlkovin<\/h2>\n\n\n\n

Va\u0161e t\u011blo sp\u00e1l\u00ed mnohem v\u00edce kalori\u00ed tr\u00e1ven\u00edm b\u00edlkovin ne\u017e konzumac\u00ed tuk\u016f nebo sacharid\u016f. Jako sou\u010d\u00e1st vyv\u00e1\u017een\u00e9 stravy m\u016f\u017ee nahradit n\u011bkter\u00e9 sacharidy libov\u00fdmi potravinami bohat\u00fdmi na b\u00edlkoviny metabolismus<\/a> stimulovat b\u011bhem j\u00eddla. Mezi dobr\u00e9 zdroje b\u00edlkovin pat\u0159\u00ed libov\u00e9 hov\u011bz\u00ed maso, kr\u016ft\u00ed maso, ryby, b\u00edl\u00e9 maso ku\u0159e, tofu, o\u0159echy (nepra\u017een\u00e9 a nesolen\u00e9), fazole, vejce a n\u00edzkotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky.<\/p>\n\n\n\n

Nab\u00edjen\u00ed zelen\u00fdm \u010dajem<\/h2>\n\n\n\n

Het drinken van groene thee of oolongthee biedt de gecombineerde voordelen van zowel cafe\u00efne en catechines, stoffen waarvan is aangetoond dat ze het metabolisme een paar uur kunnen stimuleren. Onderzoek suggereert dat het drinken van 2 tot 4 kopjes van deze soorten thee het lichaam ertoe kan aanzetten om toch zo’n 17% meer calorie\u00ebn te verbranden wanneer je een redelijke intensieve training zou doen voor een korte tijd.<\/p>\n\n\n\n

Vyhn\u011bte se n\u00e1razov\u00fdm diet\u00e1m!<\/h2>\n\n\n\n

Crash-di\u00ebten – die waarbij je minder dan 1.200 (als je een vrouw bent) of 1.800 (als je een man bent) calorie\u00ebn per dag eet – zijn slecht voor iedereen die hoopt hun metabolisme te gaan versnellen.<\/p>\n\n\n\n

Hoewel deze di\u00ebten je kunnen helpen om snel wat kilo’s kwijt te raken, gaat dat ten koste van goede voeding. Bovendien werkt het averechts, omdat je spieren kunt verliezen, wat op zijn beurt je metabolisme verder zal vertragen. Het uiteindelijke resultaat is dat je lichaam minder calorie\u00ebn verbrandt en zelfs weer sneller aankomt dan voor het dieet!<\/p>\n\n\n\n

Zdroje jako zdrav\u00ed (odkaz<\/a>), zdravotn\u00ed linka (odkaz<\/a>), NHS (odkaz<\/a>), WebMD (odkaz<\/a>)<\/small><\/p>","protected":false},"excerpt":{"rendered":"

Een boost van je metabolisme, ofwel het stimuleren van de stofwisseling is de heilige graal van iedereen die wil afvallen. Alleen hoe snel jouw lichaam calorie\u00ebn verbrandt, hangt van verschillende dingen af. Sommige mensen hebben van nature een snelle stofwisseling. Mannen hebben de neiging om meer calorie\u00ebn te verbranden dan vrouwen, zelfs in rust. En […]<\/p>","protected":false},"author":1,"featured_media":2548,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"tdm_status":"","tdm_grid_status":""},"categories":[5,4],"tags":[69,135,6,117,80,152,7,14,28,11,29,131,137,153,13,88,83],"_links":{"self":[{"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/posts\/2542"}],"collection":[{"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/comments?post=2542"}],"version-history":[{"count":4,"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/posts\/2542\/revisions"}],"predecessor-version":[{"id":2547,"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/posts\/2542\/revisions\/2547"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/media\/2548"}],"wp:attachment":[{"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/media?parent=2542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/categories?post=2542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/codetofreedom.com\/cs\/wp-json\/wp\/v2\/tags?post=2542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}