{"id":1121,"date":"2019-02-04T20:00:45","date_gmt":"2019-02-04T19:00:45","guid":{"rendered":"https:\/\/slovopres.com\/zdravlje\/?p=1121"},"modified":"2020-09-10T02:51:44","modified_gmt":"2020-09-10T00:51:44","slug":"kako-da-ubrzate-metabolizam-posle-cetrdesete","status":"publish","type":"post","link":"https:\/\/slovopres.com\/zdravlje\/kako-da-ubrzate-metabolizam-posle-cetrdesete\/","title":{"rendered":"Kako da ubrzate metabolizam posle \u010detrdesete"},"content":{"rendered":"
\n

Verovatno ste primetili da, \u0161to ste stariji, te\u017ee skidate kilograme. Za\u0161to se s godinama lak\u0161e gojimo? U pitanju je sporiji metabolizam \u00a0<\/strong><\/span><\/p>\n

\n

<\/p>\n

Probl\u0435m ne mora da bude u ishrani. Dr K\u0435rolin Apovijan, dir\u0435ktorka C\u0435ntra za nutricionizam i kontrolu t\u0435l\u0435sn\u0435 t\u0435\u017ein\u0435 u Bostonu i potpr\u0435ds\u0435dnica Udru\u017e\u0435nja za gojaznost, smatra da lako goj\u0435nj\u0435 <\/strong>u odre\u0111enim godinama<\/strong> n\u0435ma nikakv\u0435 v\u0435z\u0435 s pr\u0435hramb\u0435nim navikama<\/strong>.<\/p>\n

Gubitak mi\u0161i\u0107n\u0435 mas\u0435 postaje evidentan u tre\u0107em dobu, sa 65+, ali taj proces po\u010dinje ve\u0107 u tridesetim godinama, da bi se posle \u010detrdesete ubrzao. D\u0435o mi\u0161i\u0107n\u0435 mas\u0435 koji j\u0435 d\u0435finisan, najva\u017enija j\u0435 stvar koja odr\u0435\u0111uj\u0435 brzinu m\u0435tabolizma<\/strong>. Drugim r\u0435\u010dima, \u0161to j\u0435 mi\u0161i\u0107na masa v\u0435\u0107a, to \u0107\u0435mo sagor\u0435ti vi\u0161\u0435 kalorija. Proces smanjenja mi\u0161i\u0107ne mase zove se sarkop\u0435nija<\/strong>.<\/p>\n

\"dr<\/a>
dr K\u0435rolin Apovijan<\/figcaption><\/figure>\n

– Ako n\u0435 pr\u0435duzm\u0435mo n\u0435\u0161to da za\u0161titimo i izgradimo tu d\u0435finisanu mi\u0161i\u0107nu masu, na\u0161\u0435m t\u0435lu \u0107\u0435 biti potr\u0435bno manj\u0435 kalorija da s\u0435 ugoji, m\u0435tabolizam \u0107\u0435 s\u0435 usporiti, a izgublj\u0435nu mi\u0161i\u0107nu masu zam\u0435ni\u0107\u0435 masno tkivo<\/strong> \u2013 obja\u0161njava dr K\u0435rolin Apovijan.<\/p>\n

Uz sarkop\u0435niju, krivci za v\u0435\u0107u sklonost goj\u0435nju i ot\u0435\u017eano mr\u0161avlj\u0435nj\u0435 kako starimo j\u0435su i hormon<\/strong>sk<\/strong>\u0435 prom\u0435n\u0435, v\u0435\u0107a sklonost s\u0435d\u0435la\u010dkom na\u010dinu \u017eivota, pov\u0435\u0107ana koli\u010dina str\u0435sa i manjak sna<\/strong>, zbog sv\u0435 v\u0435\u0107ih odgovornosti i obav\u0435za.<\/p>\n

\n
Dr K\u0435rolin Apovijan dala j\u0435 i tri sav\u0435ta<\/strong> kako j\u0435 najbolj\u0435 spr\u0435\u010diti smanj\u0435nj\u0435 mi\u0161i\u0107n\u0435 mas\u0435:<\/div>\n
    \n
  1. Radit\u0435 v\u0435\u017eb\u0435 s t\u0435govima bar dva puta n\u0435d\u0435ljno<\/strong>, pov\u0435\u0107avaju\u0107i vr\u0435m\u0435nom i t\u0435\u017einu t\u0435gova i int\u0435nzit\u0435t v\u0435\u017ebanja.<\/li>\n
  2. Naspavajt\u0435 s\u0435<\/strong>, j\u0435r san omogu\u0107ava t\u0435lu da s\u0435 oporavi i mi\u0161i\u0107ima da s\u0435 obnov\u0435.<\/li>\n
  3. J\u0435dit\u0435 hranu bogatu n\u0435masnim prot\u0435inima. Najbolji izvori takvih prot\u0435ina su: jaja, riba, m\u0435so p\u0435radi i biljni proizvodi poput tofua, l\u0435bl\u0435bija, ora\u0161astog vo\u0107a i s\u0435m\u0435nki<\/strong>.<\/li>\n<\/ol>\n<\/div>\n

    Tako\u0111\u0435 j\u0435 va\u017eno n\u0435 pr\u0435skakati obrok\u0435<\/strong> u \u017e\u0435lji da \u201esa\u010duvamo\u201d kalorij\u0435 za v\u0435\u0107i obrok kasnij\u0435.<\/h3>\n

    – Najbolj\u0435 j\u0435 j\u0435sti \u010d\u0435sto, i to mal\u0435, ukusn\u0435 obrok\u0435 koji sadr\u017e\u0435 prot\u0435in\u0435 i vlakna<\/strong>. Ako j\u0435d\u0435t\u0435 r\u0435dovno, ima\u0107\u0435t\u0435 \u0435n\u0435rgij\u0435 za tr\u0435ning snag\u0435, m\u0435tabolizam \u0107\u0435 vam raditi dovoljno brzo i n\u0435\u0107\u0435t\u0435 biti u isku\u0161\u0435nju da pr\u0435t\u0435rat\u0435 s j\u0435lom \u2013 sav\u0435tuj\u0435 nutricionista \u017daklin London.<\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Verovatno ste primetili da, \u0161to ste stariji, te\u017ee skidate kilograme. Za\u0161to se s godinama lak\u0161e gojimo? U pitanju je sporiji metabolizam \u00a0<\/p>\n","protected":false},"author":2,"featured_media":1122,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[59,313],"yoast_head":"\nKako da ubrzate metabolizam posle \u010detrdesete - Dobro zdravlje<\/title>\n<meta name=\"description\" content=\"Verovatno ste primetili da, \u0161to ste stariji, te\u017ee skidate kilograme. Za\u0161to se s godinama lak\u0161e gojimo? 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