{"id":3390,"date":"2023-04-18T16:06:58","date_gmt":"2023-04-18T14:06:58","guid":{"rendered":"https:\/\/www.magickazena.sk\/magazin\/?p=3390"},"modified":"2023-04-18T16:07:00","modified_gmt":"2023-04-18T14:07:00","slug":"chudnutie-s-kavou","status":"publish","type":"post","link":"https:\/\/www.magickazena.sk\/magazin\/2023\/04\/18\/chudnutie-s-kavou\/","title":{"rendered":"Chudnutie s k\u00e1vou"},"content":{"rendered":"\n
\"\"
Obr\u00e1zok od\u00a0Myriams-Fotos<\/a>\u00a0z\u00a0Pixabay<\/a>\u00a0<\/figcaption><\/figure>\n\n\n

Kofe\u00edn ako tajn\u00e1 zbra\u0148 pri zhadzovan\u00ed kilogramov.<\/strong><\/h3>\n\n

Kofe\u00edn u\u00a0mnoh\u00fdch potl\u00e1\u010da chu\u0165 do jedla a navodzuje pocit s\u00fdtosti, \u010do pom\u00e1ha zni\u017eova\u0165 pr\u00edjem kal\u00f3ri\u00ed. Treba si v\u0161ak uvedomi\u0165, \u017ee samotn\u00e1 konzum\u00e1cia k\u00e1vy bez zmeny stravovania a \u017eivotn\u00e9ho \u0161t\u00fdlu nezaru\u010d\u00ed, \u017ee kil\u00e1 p\u00f4jdu dolu. Prin\u00e1\u0161ame u\u017eito\u010dn\u00e9 tipy, ako r\u00fdchlej\u0161ie spa\u013eova\u0165 tuky a\u00a0netrpie\u0165 pri tom.<\/strong><\/p>\n

Nasleduj\u00face tipy skuto\u010dne funguj\u00fa, no mali by sa sta\u0165 sp\u00f4sobom \u017eivota, nie chv\u00ed\u013ekovou z\u00e1le\u017eitos\u0165ou. Sta\u010d\u00ed radu premeni\u0165 na zvyk a\u00a0zvy\u0161ok u\u017e p\u00f4jde (skoro) s\u00e1m.<\/p>\n

\u00a0<\/p>\n

Pravideln\u00e1 pestr\u00e1 strava<\/strong><\/h3>\n

Pravideln\u00fd pr\u00edjem potravy je pre spa\u013eovanie tukov ve\u013emi d\u00f4le\u017eit\u00e9.<\/p>\n

Pestr\u00e1 strava by mala obsahova\u0165 dostato\u010dn\u00e9 mno\u017estvo \u017eiv\u00edn, vitam\u00ednov a miner\u00e1lov na udr\u017eanie zdravia.<\/p>\n

\u010co sa t\u00fdka frekvencie jed\u00e1l, odpor\u00fa\u010da sa jes\u0165 3 \u2013 5-kr\u00e1t denne a\u00a0zachov\u00e1va\u0165 rovnomern\u00fd pr\u00edjem kal\u00f3ri\u00ed po cel\u00fd de\u0148. V\u00e4\u010d\u0161ina odborn\u00edkov sa zhoduje, \u017ee to nesmieme preh\u00e1\u0148a\u0165 s ve\u013ek\u00fdmi porciami. Medzi jedlami by mal by\u0165 aspo\u0148 2- a\u017e 3-hodinov\u00fd odstup, rovnako sa odpor\u00fa\u010da jes\u0165 pomaly, d\u00f4kladne \u017eu\u0165 a\u00a0jedlo si vychutn\u00e1va\u0165. Ur\u010dite m\u00f4\u017eete ob\u010das aj zhre\u0161i\u0165 \u2013 dopria\u0165 si sladkos\u0165 \u010di mastnej\u0161ie jedlo. \u010clovek je v\u0161e\u017eravec a\u00a0pokia\u013e zje z\u00a0ka\u017ed\u00e9ho ro\u017eka tro\u0161ka, jeho organizmus si s\u00a0t\u00fdm hravo porad\u00ed. Naopak, \u010d\u00edm viac si nie\u010do odopierame, t\u00fdm viac toho zjeme v\u00a0momente, ke\u010f sa u\u017e nevieme ovl\u00e1da\u0165.<\/p>\n


Ako na\u0161tartova\u0165 metabolizmus
<\/strong><\/h3>\n
\n


\u201eV prvom rade si treba uvedomi\u0165, \u017ee metabolizmus prebieha v tele nepretr\u017eite. Tieto procesy m\u00f4\u017eu niekdy prebieha\u0165 r\u00fdchlej\u0161ie, niekedy pomal\u0161ie a spr\u00e1vne sa to naz\u00fdva miera metabolizmu. Ide vlastne o mno\u017estvo energie, ktor\u00e9 organizmus potrebuje na svoje fungovanie, a to m\u00f4\u017ee by\u0165 v\u00e4\u010d\u0161ie alebo men\u0161ie. Ak teda hovor\u00edme o amb\u00edcii ma\u0165 r\u00fdchlej\u0161\u00ed metabolizmus, v skuto\u010dnosti hovor\u00edme o jeho vy\u0161\u0161ej miere, teda vy\u0161\u0161om energetickom v\u00fddaji. A ten je mo\u017en\u00e9 dosiahnu\u0165 cvi\u010den\u00edm a naberan\u00edm svalov postupn\u00fdm zvy\u0161ovan\u00edm n\u00e1ro\u010dnosti, niektor\u00fdmi jedlami ako \u0161tip\u013eav\u00fdm koren\u00edm \u010di kofe\u00ednom a zv\u00fd\u0161en\u00edm podielu bielkov\u00edn v strave, ktor\u00e9 maj\u00fa v porovnan\u00ed so sacharidmi a tukmi v\u00fdrazne vy\u0161\u0161\u00ed termick\u00fd efekt<\/em><\/strong>\u201c upre\u0148uje \u0161portov\u00fd tr\u00e9ner Martin Paul\u00edk.

<\/p>\n<\/blockquote>\n

Kofe\u00edn – ak\u00e9 je optim\u00e1lne mno\u017estvo?<\/strong><\/h3>\n

Nie n\u00e1hodou si \u0161portovci d\u00e1vaj\u00fa pred tr\u00e9ningom zelen\u00fd \u010daj alebo \u0161\u00e1lku k\u00e1vy. Povzbudzuj\u00faci \u00fa\u010dinok kofe\u00ednu sa d\u00e1 vyu\u017ei\u0165 aj pri \u0161portovej aktivite.<\/p>\n

Napriek tomu, \u017ee vedeck\u00e9 \u0161t\u00fadie opakovane potvrdzuj\u00fa zdravotn\u00fa prospe\u0161nos\u0165 k\u00e1vy, re\u010di o\u00a0nebezpe\u010dnej z\u00e1vislosti od kofe\u00ednu neut\u00edchaj\u00fa. Netreba sa v\u0161ak ni\u010doho ob\u00e1va\u0165. Odporu\u010den\u00e1 denn\u00e1 d\u00e1vka kofe\u00ednu je 200 – 300 mg, \u010do zodpoved\u00e1 2 \u2013 4 \u0161\u00e1lkam k\u00e1vy. Mno\u017estvo kofe\u00ednu v\u00a0jednej \u0161\u00e1lke sa m\u00f4\u017ee l\u00ed\u0161i\u0165 pod\u013ea druhu k\u00e1vy a\u00a0sp\u00f4sobu jej \u00a0pr\u00edpravy.<\/p>\n

Najvy\u0161\u0161iu hladinu kofe\u00ednu v krvi m\u00e1me 20 min\u00fat a\u017e hodinu po jej konzum\u00e1cii. Kofe\u00edn sa z tela odb\u00fara za 4 – 10 hod\u00edn.

Aby sme zistili presn\u00e9 mno\u017estvo kofe\u00ednu v jednotliv\u00fdch druhoch k\u00e1vy, nechali sme otestova\u0165 vzorky r\u00f4zne pripraven\u00fdch k\u00e1v na Pr\u00edrodovedeckej fakulte Univerzity Komensk\u00e9ho v Bratislave u docenta R\u00f3berta G\u00f3ra.
\u201eObsah kofe\u00ednu v k\u00e1ve sa l\u00ed\u0161i okrem in\u00e9ho pod\u013ea toho, ako hor\u00facu vodu pou\u017eijeme, ako dlho k\u00e1vu extrahujeme \u010di l\u00fahujeme a mno\u017estvo, ktor\u00e9 vypijeme,\u201c <\/em><\/strong>vysvet\u013euje baristka Monika Mat\u00fa\u0161ov\u00e1 z pra\u017eiarne k\u00e1vy Zlat\u00e9 Zrnko. \u201eZ v\u00fdsledkov vyplynulo, \u017ee najmen\u0161ie mno\u017estvo kofe\u00ednu m\u00e1 espresso alebo moka. Naopak, najviac kofe\u00ednu obsahuje zalievan\u00e1 k\u00e1va, ktor\u00e1 sa dlho l\u00fahuje. Niekedy m\u00f4\u017eeme c\u00edti\u0165 v\u00e4\u010d\u0161iu stimul\u00e1ciu po vypit\u00ed espressa, hoci m\u00e1 men\u0161\u00ed obsah kofe\u00ednu, preto\u017ee 30 ml \u0161\u00e1lka sa vypije naraz. Zalievan\u00fa k\u00e1vu pijeme dlh\u0161ie a kofe\u00edn sa tak do tela dost\u00e1va postupne. Hoci telo prijalo v\u00e4\u010d\u0161ie mno\u017estvo kofe\u00ednu, nec\u00edtime nakopnutie,\u201c <\/em><\/strong>zhrnula z\u00e1very z\u00a0testovania sk\u00fasen\u00e1 baristka.<\/p>\n

Kofe\u00edn si s\u00e1m osebe s\u00a0tukom neporad\u00ed, ale pom\u00e1ha udr\u017eiava\u0165 metabolizmus v\u00a0chode a\u00a0to je pre neukladanie a\u00a0odb\u00faravanie lipidov d\u00f4le\u017eit\u00e9.<\/p>\n

\u00a0<\/p>\n

Dodr\u017eujte pitn\u00fd re\u017eim<\/strong><\/h3>\n

Pite! V\u00a0prvom rade vodu. Z\u00a0vodovodu alebo mineralizovan\u00fa, ide\u00e1lne bez bubliniek alebo iba s\u00a0mal\u00fdm mno\u017estvom. \u010c\u00edm viac bubliniek, t\u00fdm kyslej\u0161ie prostredie sa vytv\u00e1ra, \u010do neprospieva ani zubom, ani tr\u00e1veniu.
TIPY, ako dodr\u017eiava\u0165 pitn\u00fd re\u017eim:<\/strong><\/p>\n

    \n
  1. Odpor\u00fa\u010dan\u00e9 mno\u017estvo vody, ktor\u00e9 by ste mali denne vypi\u0165, sa m\u00f4\u017ee l\u00ed\u0161i\u0165 v z\u00e1vislosti od v\u00e1\u0161ho veku, pohlavia, hmotnosti a \u00farovne fyzickej aktivity. V\u0161eobecne plat\u00ed, \u017ee by ste mali vypi\u0165 aspo\u0148 8 poh\u00e1rov (pribli\u017ene 2 litre) vody denne.<\/li>\n
  2. Noste so sebou f\u013ea\u0161u vody: Ak m\u00e1te f\u013ea\u0161u pri sebe, ur\u010dite nezabudnete pi\u0165 vodu po\u010das d\u0148a. F\u013ea\u0161a na vodu by mala by\u0165 ide\u00e1lne kovov\u00e1 alebo sklenen\u00e1.<\/li>\n
  3. Voda je najlep\u0161\u00ed zdroj hydrat\u00e1cie pre va\u0161e telo. Ostatn\u00e9 n\u00e1poje, ako s\u00fa d\u017e\u00fasy alebo sladk\u00e9 n\u00e1poje, by ste mali pi\u0165 s mierou, preto\u017ee obsahuj\u00fa zbyto\u010dn\u00fd cukor a\u00a0kal\u00f3rie, ktor\u00e9 navy\u0161e dehydruj\u00fa.<\/li>\n
  4. Vypite poh\u00e1r vody pred ka\u017ed\u00fdm jedlom. T\u00fdmto sp\u00f4sobom zlep\u0161\u00edte svoje tr\u00e1venie.<\/li>\n
  5. Ne\u010dakajte, k\u00fdm budete sm\u00e4dn\u00ed! Ke\u010f m\u00e1te pocit sm\u00e4du, je u\u017e pr\u00edli\u0161 neskoro, preto\u017ee va\u0161e telo signalizuje, \u017ee je dehydrovan\u00e9. Preto je d\u00f4le\u017eit\u00e9 pi\u0165 vodu pravidelne po\u010das d\u0148a.<\/li>\n
  6. Ak nem\u00e1te radi chu\u0165 \u010distej vody, sk\u00faste prida\u0165 do nej nie\u010do, \u010do ju ochut\u00ed, ako napr\u00edklad k\u00fasok citr\u00f3na alebo m\u00e4ty.<\/li>\n
  7. Stanovte si pravideln\u00fd \u010das na pitie vody. Ak nepoci\u0165ujete sm\u00e4d a\u00a0st\u00e1va sa v\u00e1m, \u017ee sa zabudnete napi\u0165 aj dlh\u0161\u00ed \u010das, nastavte si na ka\u017ed\u00fa hodinu alebo dve pripomienku alebo pou\u017eite pripom\u00ednaj\u00facu aplik\u00e1ciu v\u00a0telef\u00f3ne.<\/li>\n<\/ol>","protected":false},"excerpt":{"rendered":"

    Kofe\u00edn ako tajn\u00e1 zbra\u0148 pri zhadzovan\u00ed kilogramov. Kofe\u00edn u\u00a0mnoh\u00fdch potl\u00e1\u010da chu\u0165 do jedla a navodzuje pocit s\u00fdtosti, \u010do pom\u00e1ha zni\u017eova\u0165 pr\u00edjem kal\u00f3ri\u00ed. Treba si v\u0161ak uvedomi\u0165, \u017ee samotn\u00e1 konzum\u00e1cia k\u00e1vy bez zmeny stravovania a \u017eivotn\u00e9ho \u0161t\u00fdlu nezaru\u010d\u00ed, \u017ee kil\u00e1 p\u00f4jdu dolu. Prin\u00e1\u0161ame u\u017eito\u010dn\u00e9 tipy, ako r\u00fdchlej\u0161ie spa\u013eova\u0165 tuky a\u00a0netrpie\u0165 pri tom. Nasleduj\u00face tipy skuto\u010dne funguj\u00fa, no mali by sa sta\u0165 sp\u00f4sobom \u017eivota, nie chv\u00ed\u013ekovou z\u00e1le\u017eitos\u0165ou. Sta\u010d\u00ed radu premeni\u0165 na zvyk a\u00a0zvy\u0161ok u\u017e p\u00f4jde (skoro) s\u00e1m. \u00a0 Pravideln\u00e1 pestr\u00e1 strava Pravideln\u00fd pr\u00edjem potravy je pre spa\u013eovanie tukov ve\u013emi d\u00f4le\u017eit\u00e9. Pestr\u00e1 strava by mala obsahova\u0165 dostato\u010dn\u00e9 mno\u017estvo \u017eiv\u00edn, vitam\u00ednov a miner\u00e1lov na udr\u017eanie zdravia. \u010co sa t\u00fdka frekvencie jed\u00e1l, odpor\u00fa\u010da sa jes\u0165 3 \u2013 5-kr\u00e1t denne a\u00a0zachov\u00e1va\u0165 rovnomern\u00fd pr\u00edjem kal\u00f3ri\u00ed po cel\u00fd de\u0148. V\u00e4\u010d\u0161ina odborn\u00edkov sa zhoduje, \u017ee to nesmieme preh\u00e1\u0148a\u0165 s ve\u013ek\u00fdmi porciami. Medzi jedlami by mal by\u0165 aspo\u0148 2- a\u017e 3-hodinov\u00fd odstup, rovnako sa odpor\u00fa\u010da jes\u0165 pomaly, d\u00f4kladne \u017eu\u0165 a\u00a0jedlo si vychutn\u00e1va\u0165. Ur\u010dite m\u00f4\u017eete ob\u010das aj zhre\u0161i\u0165 \u2013 dopria\u0165 si sladkos\u0165 \u010di mastnej\u0161ie jedlo. \u010clovek je v\u0161e\u017eravec a\u00a0pokia\u013e zje z\u00a0ka\u017ed\u00e9ho ro\u017eka tro\u0161ka, jeho organizmus si s\u00a0t\u00fdm hravo porad\u00ed. Naopak, \u010d\u00edm viac si nie\u010do odopierame, t\u00fdm viac toho zjeme v\u00a0momente, ke\u010f sa u\u017e nevieme ovl\u00e1da\u0165. Ako na\u0161tartova\u0165 metabolizmus \u201eV prvom rade […]<\/p>\n","protected":false},"author":1,"featured_media":3391,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-sidebar.php","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-3390","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravieakrasa"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts\/3390","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/comments?post=3390"}],"version-history":[{"count":1,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts\/3390\/revisions"}],"predecessor-version":[{"id":3392,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/posts\/3390\/revisions\/3392"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/media\/3391"}],"wp:attachment":[{"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/media?parent=3390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/categories?post=3390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.magickazena.sk\/magazin\/wp-json\/wp\/v2\/tags?post=3390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}