{"id":441,"date":"2026-01-30T12:01:41","date_gmt":"2026-01-30T12:01:41","guid":{"rendered":"https:\/\/nutrelino.com\/blog\/?p=441"},"modified":"2026-01-30T13:06:32","modified_gmt":"2026-01-30T13:06:32","slug":"preco-pomaly-metabolizmus-ani-rezim-hladovania-nie-su-problem-v-chudnuti-metabolizmus-neat-a-skutocne-rozdiely-medzi-ludmi","status":"publish","type":"post","link":"https:\/\/nutrelino.com\/blog\/sk\/preco-pomaly-metabolizmus-ani-rezim-hladovania-nie-su-problem-v-chudnuti-metabolizmus-neat-a-skutocne-rozdiely-medzi-ludmi\/","title":{"rendered":"Pre\u010do \u201epomal\u00fd metabolizmus\u201c ani \u201ere\u017eim hladovania\u201c nie s\u00fa probl\u00e9m v chudnut\u00ed. Metabolizmus, NEAT a skuto\u010dn\u00e9 rozdiely medzi \u013eu\u010fmi"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p>Pomal\u00fd metabolizmus. Pokazen\u00fd metabolizmus. Re\u017eim hladovania&#8230;<\/p>\n\n\n\n<p>Pojmy, ktor\u00e9 sa pri chudnut\u00ed objavuj\u00fa a\u017e podozrivo \u010dasto a ktor\u00e9 znej\u00fa, akoby tvoje telo pracovalo proti tebe.<\/p>\n\n\n\n<p><strong>V tomto \u010dl\u00e1nku si krok za krokom vysvetl\u00edme, \u010do metabolizmus v skuto\u010dnosti je, z \u010doho sa sklad\u00e1 denn\u00fd energetick\u00fd v\u00fddaj a kde re\u00e1lne vznikaj\u00fa rozdiely medzi jednotliv\u00fdmi \u013eu\u010fmi. Pozrieme sa na baz\u00e1lny metabolizmus, termick\u00fd efekt stravy, pohyb, NEAT, metabolick\u00fa adapt\u00e1ciu, horm\u00f3ny aj sp\u00e1nok. Bez m\u00fdtov, bez m\u00e1gie a bez dramatick\u00fdch skratiek z internetu.<\/strong><\/p>\n\n\n\n<p>Cie\u013eom nie je h\u013eada\u0165 v\u00fdhovorky ani z\u00e1zra\u010dn\u00e9 rie\u0161enia.<\/p>\n\n\n\n<p>Cie\u013eom je pochopi\u0165, ako telo funguje, \u010do vie\u0161 ovplyvni\u0165, \u010do nie&#8230; A pre\u010do v\u00e4\u010d\u0161ina probl\u00e9mov s \u201epomal\u00fdm metabolizmom\u201c nes\u00favis\u00ed s poruchou, ale s \u00faplne logickou biol\u00f3giou.<\/p>\n\n\n\n<p>Ak chce\u0161 presta\u0165 bojova\u0165 so svoj\u00edm telom a za\u010da\u0165 s n\u00edm spolupracova\u0165, si na spr\u00e1vnom mieste.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010co je metabolizmus a ako funguje<\/strong><\/h2>\n\n\n\n<p>Pod pojmom metabolizmus rozumieme v\u0161etky chemick\u00e9 procesy, ktor\u00e9 prebiehaj\u00fa v \u017eivom organizme a umo\u017e\u0148uj\u00fa mu fungova\u0165, pre\u017ei\u0165 a udr\u017eiava\u0165 pri \u017eivote.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Zjednodu\u0161ene povedan\u00e9: metabolizmus premie\u0148a jedlo na energiu, ktor\u00fa telo potrebuje na pohyb, rast, obnovu tkan\u00edv, regul\u00e1ciu telesnej teploty \u010di \u010dinnos\u0165 org\u00e1nov.<\/strong><\/p>\n\n\n\n<p>Tieto metabolick\u00e9 procesy sa delia na dva z\u00e1kladn\u00e9 typy:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>katabolick\u00e9 reakcie<\/strong> &#8211; rozklad l\u00e1tok a uvo\u013e\u0148ovanie energie,<\/li>\n\n\n\n<li><strong>anabolick\u00e9 reakcie<\/strong> &#8211; budovanie a synt\u00e9za zl\u00fa\u010den\u00edn, ktor\u00e9 energiu naopak spotreb\u00favaj\u00fa.<\/li>\n<\/ul>\n\n\n\n<p>Metabolizmus, jeho fungovanie aj jeho \u201er\u00fdchlos\u0165\u201c s\u00fa do ve\u013ekej miery dan\u00e9 evol\u00faciou.<\/p>\n\n\n\n<p>Telo pracuje pod\u013ea presn\u00fdch biologick\u00fdch princ\u00edpov, ktor\u00e9 sa nedaj\u00fa vytr\u00e9nova\u0165, \u201eresetova\u0165\u201c ani z\u00e1zra\u010dne preprogramova\u0165 tak, aby spa\u013eovalo len tuky alebo fungovalo \u00faplne inak, ne\u017e m\u00e1.<\/p>\n\n\n\n<p>V\u00e4\u010d\u0161inu energie metabolizmu spotreb\u00favaj\u00fa org\u00e1ny &#8211; srdce, mozog, pe\u010de\u0148, obli\u010dky, p\u013e\u00faca. <strong>Tieto org\u00e1ny nem\u00f4\u017eu len tak spomali\u0165 alebo zr\u00fdchli\u0165 svoju \u010dinnos\u0165, preto\u017ee by to bolo pre organizmus a \u017eivot ohrozuj\u00face. Ak niekto tvrd\u00ed, \u017ee vie \u201evypn\u00fa\u0165\u201c alebo z\u00e1sadne zr\u00fdchli\u0165 metabolizmus na \u00farovni org\u00e1nov, zav\u00e1dza alebo popiera z\u00e1kladn\u00e9 princ\u00edpy biol\u00f3gie.<\/strong><\/p>\n\n\n\n<p>Telo z\u00e1rove\u0148 nefunguje v\u017edy len na jednom zdroji energie. Sacharidy, tuky aj bielkoviny sa vyu\u017e\u00edvaj\u00fa pribli\u017ene s\u00fa\u010dasne. Men\u00ed sa len ich pomer v z\u00e1vislosti od situ\u00e1cie, najm\u00e4 od intenzity a d\u013a\u017eky fyzickej aktivity.<\/p>\n\n\n\n<p>Pri dlh\u0161ej, menej intenz\u00edvnej aktivite sa postupne zvy\u0161uje podiel energie z tukov.<\/p>\n\n\n\n<p>So zvy\u0161uj\u00facou sa intenzitou v\u0161ak rastie vyu\u017e\u00edvanie sacharidov a kles\u00e1 podiel mastn\u00fdch kysel\u00edn ako zdroja energie.<\/p>\n\n\n\n<p>Ak intenzita st\u00fapne e\u0161te viac (pribli\u017ene nad 75 % maxim\u00e1lneho pracovn\u00e9ho za\u0165a\u017eenia \u2013 Wmax), v\u00fdrazne sa zvy\u0161uje oxid\u00e1cia svalov\u00e9ho glykog\u00e9nu aj gluk\u00f3zy z krvi, zatia\u013e \u010do spa\u013eovanie tukov sa prudko zni\u017euje. Svaly pri silovom tr\u00e9ningu a vysokej intenzite funguj\u00fa prim\u00e1rne na glykog\u00e9ne.<\/p>\n\n\n\n<p>Po jeho vy\u010derpan\u00ed kles\u00e1 svalov\u00e1 sila a v\u00fdkon. Tuk jednoducho nie je pre svaly r\u00fdchly a efekt\u00edvny zdroj energie v tak\u00fdchto podmienkach.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Metaboli\u010dk\u00e1 r\u00fdchlos\u0165 = \u010do t\u00fdm \u013eudia vlastne myslia<\/strong><\/h2>\n\n\n\n<p>Ke\u010f \u013eudia hovoria, \u017ee maj\u00fa \u201epomal\u00fd metabolizmus\u201c, v\u00e4\u010d\u0161inou t\u00fdm nemyslia samotn\u00fd metabolizmus v biologickom zmysle slova. V skuto\u010dnosti hovoria o tom, ko\u013eko kal\u00f3ri\u00ed ich telo denne spotrebuje.<\/p>\n\n\n\n<p>V praxi sa tento pojem pou\u017e\u00edva pod viacer\u00fdmi n\u00e1zvami. V\u00e4\u010d\u0161inou n\u00edm \u013eudia myslia to ist\u00e9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ko\u013eko energie ich telo potrebuje za de\u0148,<\/li>\n\n\n\n<li>ko\u013eko kal\u00f3ri\u00ed by mali denne prija\u0165,<\/li>\n\n\n\n<li>alebo ak\u00e1 je ich celkov\u00e1 denn\u00e1 energetick\u00e1 spotreba (TDEE)<\/li>\n<\/ul>\n\n\n\n<p><strong>In\u00fdmi slovami: ide o to, ko\u013eko energie (kcal) tvoje telo potrebuje po\u010das 24 hod\u00edn, aby dok\u00e1zalo fungova\u0165, od z\u00e1kladn\u00fdch \u017eivotn\u00fdch procesov a\u017e po pohyb.<\/strong><\/p>\n\n\n\n<p>Pr\u00e1ve tu \u010dasto vznik\u00e1 zm\u00e4tok.<\/p>\n\n\n\n<p>\u00danava, stres, dlh\u00e1 di\u00e9tna hist\u00f3ria, extr\u00e9my v stravovan\u00ed, m\u00e1lo sp\u00e1nku, porovn\u00e1vanie sa s in\u00fdmi alebo <strong>nepochopenie ne\u00famyseln\u00e9ho pohybu (NEAT)<\/strong> m\u00f4\u017eu vies\u0165 k pocitu, \u017ee \u201emetabolizmus nefunguje\u201c. V realite v\u0161ak ide o s\u00fa\u010det viacer\u00fdch zlo\u017eiek energetick\u00e9ho v\u00fddaja, nie o pokazen\u00fd syst\u00e9m ani o z\u00e1zra\u010dn\u00fa m\u00e1giu. <strong>M\u00e1 to logiku.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Z \u010doho sa sklad\u00e1 denn\u00e1 energetick\u00e1 spotreba<\/strong><\/h2>\n\n\n\n<p>Celkov\u00e1 denn\u00e1 energetick\u00e1 potreba nie je jedno jedin\u00e9 \u010d\u00edslo. Je to s\u00fa\u010det viacer\u00fdch procesov, ktor\u00e9 v tele prebiehaj\u00fa nepretr\u017eite. Niektor\u00e9 vie\u0161 ovplyvni\u0165, in\u00e9 nie. Spolu tvoria to, \u010do ozna\u010dujeme ako <strong>TDEE = denn\u00fd energetick\u00fd v\u00fddaj.<\/strong><\/p>\n\n\n\n<p>Patria sem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>BMR (baz\u00e1lny metabolizmus)<\/strong><\/li>\n\n\n\n<li><strong>RMR (pokojov\u00e1 r\u00fdchlos\u0165 metabolizmu)<\/strong><\/li>\n\n\n\n<li><strong>TEF (termick\u00fd efekt stravy)<\/strong><\/li>\n\n\n\n<li><strong>AEE (akt\u00edvny v\u00fddaj energie), ktor\u00fd sa del\u00ed na<\/strong>:<ul><li>PA (fyzick\u00e1 aktivita &#8211; cvi\u010denie)<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>NEAT (non-exercise activity thermogenesis) energia spotrebovan\u00e1 ne\u00famyselnou aktivitou mimo cvi\u010denia<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p>Ka\u017ed\u00e1 z t\u00fdchto zlo\u017eiek m\u00e1 v celkovom v\u00fddaji in\u00fa v\u00e1hu a pr\u00e1ve ich kombin\u00e1cia rozhoduje o tom, ko\u013eko energie tvoje telo denne potrebuje.<\/p>\n\n\n\n<p>Ak chce\u0161 vedie\u0165, ak\u00fd je tvoj denn\u00fd energetick\u00fd v\u00fddaj (TDEE), m\u00f4\u017ee\u0161 si ho vypo\u010d\u00edta\u0165 v na\u0161ej <strong><a href=\"https:\/\/nutrelino.com\/sk\/calculators\/cev\" target=\"_blank\" rel=\"noreferrer noopener\">TDEE kalkula\u010dke<\/a><\/strong>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>BMR a RMR: energia potrebn\u00e1 na samotn\u00e9 fungovanie tela<\/strong><\/h3>\n\n\n\n<p><strong>BMR<\/strong> (baz\u00e1lny metabolizmus) a <strong>RMR<\/strong> (pokojov\u00e1 r\u00fdchlos\u0165 metabolizmu) vyjadruj\u00fa mno\u017estvo energie, ktor\u00e9 tvoje telo potrebuje na to, aby zostalo na\u017eive a spr\u00e1vne fungovalo. Tieto pojmy sa \u010dasto zamie\u0148aj\u00fa, no nie s\u00fa \u00faplne toto\u017en\u00e9.<\/p>\n\n\n\n<p><strong>BMR &#8211; baz\u00e1lny metabolizmus:<\/strong><\/p>\n\n\n\n<p>BMR predstavuje mno\u017estvo kal\u00f3ri\u00ed, ktor\u00e9 telo spotrebuje na z\u00e1kladn\u00e9 \u017eivotn\u00e9 funkcie, ako s\u00fa:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cirkul\u00e1cia krvi,<\/li>\n\n\n\n<li>d\u00fdchanie,<\/li>\n\n\n\n<li>udr\u017eiavanie telesnej teploty,<\/li>\n\n\n\n<li>tr\u00e1venie,<\/li>\n\n\n\n<li>obnova buniek, poko\u017eky \u010di vlasov,<\/li>\n\n\n\n<li>proste na pr\u00e1cu v\u0161etk\u00fdch vn\u00fatorn\u00fdch org\u00e1nov, preto\u017ee tie spotrebov\u00e1vaj\u00fa ve\u013ea&#8230;<\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Baz\u00e1lny metabolizmus tvor\u00ed pribli\u017ene 60 &#8211; 70 % celkovej dennej energetickej potreby.<\/strong><\/p>\n\n\n\n<p>Odhaduje sa pomocou r\u00f4znych v\u00fdpo\u010dtov a rovn\u00edc, no ide len o orienta\u010dn\u00e9 hodnoty. Najpresnej\u0161ie meranie BMR prebieha v laborat\u00f3rnych podmienkach a to r\u00e1no po prebuden\u00ed, po celono\u010dnom oddychu a bez predch\u00e1dzaj\u00facej fyzickej aktivity.<\/p>\n\n\n\n<p><strong>Aby bolo jasn\u00e9, pre\u010do baz\u00e1lny metabolizmus tvor\u00ed tak\u00fa ve\u013ek\u00fa \u010das\u0165 denn\u00e9ho v\u00fddaja, pozrime sa na to, ko\u013eko energie spotreb\u00favaj\u00fa jednotliv\u00e9 tkaniv\u00e1 a org\u00e1ny.<\/strong><\/p>\n\n\n\n<p><strong>Pribli\u017en\u00e1 denn\u00e1 energetick\u00e1 spotreba jednotliv\u00fdch tkan\u00edv a org\u00e1nov na 1 kg hmotnosti je:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>mozog = 240 kcal\/kg<\/strong><\/li>\n\n\n\n<li><strong>srdce = 440 kcal\/kg<\/strong><\/li>\n\n\n\n<li><strong>obli\u010dky = 440 kcal\/kg<\/strong><\/li>\n\n\n\n<li><strong>pe\u010de\u0148 = 200 kcal\/kg<\/strong><\/li>\n\n\n\n<li><strong>kostrov\u00e9 svalstvo = 13 kcal\/kg<\/strong><\/li>\n\n\n\n<li><strong>zvy\u0161kov\u00e1 hmota (ko\u017ea, \u010drev\u00e1, kosti, p\u013e\u00faca) = 12 kcal\/kg<\/strong><\/li>\n\n\n\n<li><strong>tukov\u00e9 tkanivo = 4,5 kcal\/kg<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Z t\u00fdchto \u010d\u00edsiel je jasn\u00e9, \u017ee najv\u00e4\u010d\u0161iu \u010das\u0165 baz\u00e1lneho metabolizmu netvoria svaly ani tuk, ale org\u00e1ny, ktor\u00e9 pracuj\u00fa nepretr\u017eite&#8230;. bez oh\u013eadu na to, \u010di cvi\u010d\u00ed\u0161, sp\u00ed\u0161 alebo len sed\u00ed\u0161.<\/p>\n\n\n\n<p><strong>RMR &#8211; pokojov\u00e1 r\u00fdchlos\u0165 metabolizmu<\/strong><\/p>\n\n\n\n<p>RMR ud\u00e1va mno\u017estvo energie, ktor\u00fa telo spotrebuje v stave pokoja, pri\u010dom zah\u0155\u0148a aj drobn\u00e9 \u010dinnosti, ktor\u00e9 nevy\u017eaduj\u00fa v\u00fdrazn\u00e9 \u00fasilie, napr\u00edklad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017euvanie a preh\u013atanie,<\/li>\n\n\n\n<li>kr\u00e1tku ch\u00f4dzu,<\/li>\n\n\n\n<li>be\u017en\u00e9 hygienick\u00e9 \u00fakony,<\/li>\n\n\n\n<li>spracovanie kofe\u00ednu,<\/li>\n\n\n\n<li>potenie \u010di termoregul\u00e1ciu.<\/li>\n<\/ul>\n\n\n\n<p>RMR sa vypo\u010d\u00edtava rovnak\u00fdmi vzorcami ako BMR a d\u00e1 sa zmera\u0165 aj v&nbsp;laborat\u00f3riu. U\u017e bez nutnosti prespa\u0165 v zariaden\u00ed, sta\u010d\u00ed obdobie fyzick\u00e9ho pokoja.<\/p>\n\n\n\n<p>\ud83d\udc49 Pre be\u017en\u00fd \u017eivot je RMR praktickej\u0161\u00ed \u00fadaj, preto\u017ee lep\u0161ie odr\u00e1\u017ea realitu ka\u017edodenn\u00e9ho fungovania tela ne\u017e striktne meran\u00fd baz\u00e1lny metabolizmus.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Termick\u00fd efekt stravy (TEF): energia potrebn\u00e1 na spracovanie jedla<\/strong><\/h3>\n\n\n\n<p>S\u00fa\u010das\u0165ou dennej energetickej spotreby je aj termick\u00fd efekt stravy (TEF &#8211; thermic effect of food). <strong>Ide o mno\u017estvo energie, ktor\u00e9 mus\u00ed telo vynalo\u017ei\u0165 na tr\u00e1venie, vstreb\u00e1vanie a spracovanie potravy po jej konzum\u00e1cii.<\/strong><\/p>\n\n\n\n<p><strong>In\u00fdmi slovami: aj samotn\u00e9 jedenie nie\u010do \u201estoj\u00ed\u201c.<\/strong><\/p>\n\n\n\n<p>V be\u017en\u00fdch v\u00fdpo\u010dtoch a kalkula\u010dk\u00e1ch sa TEF odhaduje priemerne na pribli\u017ene 10 % z celkov\u00e9ho denn\u00e9ho energetick\u00e9ho v\u00fddaja. V realite v\u0161ak z\u00e1vis\u00ed najm\u00e4 od zlo\u017eenia stravy, konkr\u00e9tne od pomeru makronutrientov.<\/p>\n\n\n\n<p><strong>TEF jednotliv\u00fdch makronutrientov:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>tuky: pribli\u017ene 1 &#8211; 3 %<\/strong><\/li>\n\n\n\n<li><strong>sacharidy: pribli\u017ene 5 &#8211; 10 %<\/strong><\/li>\n\n\n\n<li><strong>bielkoviny: pribli\u017ene 15 &#8211; 30 %<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Znamen\u00e1 to, \u017ee telo spotrebuje najviac energie na spracovanie bielkov\u00edn a najmenej na spracovanie tukov.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Pr\u00e1ve preto sa bielkoviny \u010dasto sp\u00e1jaj\u00fa s&nbsp;chudnut\u00edm&#8230; mierne zvy\u0161uj\u00fa energetick\u00fd v\u00fddaj a z\u00e1rove\u0148 podporuj\u00fa s\u00fdtos\u0165.<\/strong><\/p>\n\n\n\n<p>Treba v\u0161ak doda\u0165 jednu d\u00f4le\u017eit\u00fa vec: extr\u00e9mne vysok\u00fd pr\u00edjem bielkov\u00edn nie je rie\u0161en\u00edm. U niektor\u00fdch jedincov m\u00f4\u017ee vies\u0165 k tr\u00e1viacim \u0165a\u017ekostiam (nafukovanie, diskomfort) a v praxi neprin\u00e1\u0161a \u010fal\u0161ie benefity.<\/p>\n\n\n\n<p><strong>Ke\u010f hovor\u00edme o primeranom pr\u00edjme, bav\u00edme sa pribli\u017ene o 1,7 &#8211; 2,5 g bielkov\u00edn na kilogram telesnej hmotnosti, nie o extr\u00e9moch.<\/strong><\/p>\n\n\n\n<p>Z\u00e1rove\u0148 plat\u00ed, \u017ee vy\u0161\u0161\u00ed TEF pri bielkovin\u00e1ch zvy\u0161uje energetick\u00fd v\u00fddaj.<\/p>\n\n\n\n<p>Pri naberan\u00ed svalovej hmoty, kde je cie\u013eom udr\u017ea\u0165 mierny kalorick\u00fd nadbytok, m\u00f4\u017ee by\u0165 tento efekt sk\u00f4r faktorom, s ktor\u00fdm treba po\u010d\u00edta\u0165. <strong>Nie v\u00fdhodou ani nev\u00fdhodou, ale realitou.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Mal\u00e9 rozdiely medzi \u013eu\u010fmi existuj\u00fa. Ale nie s\u00fa magick\u00e9.<\/strong><\/p>\n\n\n\n<p><strong>Denn\u00fa energetick\u00fa potrebu ovplyv\u0148uj\u00fa aj faktory ako:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vek,<\/li>\n\n\n\n<li>pohlavie,<\/li>\n\n\n\n<li>v\u00fd\u0161ka a telesn\u00e1 hmotnos\u0165,<\/li>\n\n\n\n<li>telesn\u00e1 a vonkaj\u0161ia teplota.<\/li>\n<\/ul>\n\n\n\n<p><strong>S prib\u00fadaj\u00facim vekom baz\u00e1lny metabolizmus postupne kles\u00e1, v\u00e4\u010d\u0161ie telo potrebuje viac energie ne\u017e men\u0161ie a \u017eeny maj\u00fa pri rovnak\u00fdch parametroch spravidla ni\u017e\u0161\u00ed baz\u00e1lny metabolizmus ne\u017e mu\u017ei, najm\u00e4 pre rozdielny pomer svalovej a tukovej hmoty.<\/strong><\/p>\n\n\n\n<p>Existuj\u00fa aj \u010fal\u0161ie faktory, ako genetika \u010di horm\u00f3ny, ich vplyv je v\u0161ak v be\u017enej popul\u00e1cii pomerne mal\u00fd. <strong>\u00damyselne to zd\u00f4raz\u0148ujeme, preto\u017ee pr\u00e1ve horm\u00f3nom sa \u010dasto pripisuje neprimerane ve\u013ek\u00e1 \u201evina\u201c.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\">Ak by sme porovnali dvoch \u00faplne rovnak\u00fdch \u013eud\u00ed s rovnakou hmotnos\u0165ou, aktivitou, stravou aj svalov\u00fdm rozlo\u017een\u00edm, prirodzen\u00fd rozdiel v energetickej potrebe by bol pribli\u017ene 5 &#8211; 10 %, teda okolo 150 kcal denne. \u010co predstavuje asi 4-5 vla\u0161sk\u00fdch orechov a&nbsp;je asi 20 &#8211; 25 gramov&#8230; <strong>\u010co je mno\u017estvo orechov na 1 hlt. Z&nbsp;toho maj\u00fa niektor\u00ed paniku? Naozaj?<\/strong><\/p>\n\n\n\n<p>V re\u00e1lnom \u017eivote s\u00fa v\u0161ak \u013eudia ove\u013ea viac rozdielni, a preto sa rozdiely medzi jednotlivcami m\u00f4\u017eu pohybova\u0165 aj na \u00farovni 15 &#8211; 20 %, \u010do predstavuje pribli\u017ene 200 \u2013 400 kcal denne.<\/p>\n\n\n\n<p>A pr\u00e1ve tu sa dost\u00e1vame k najd\u00f4le\u017eitej\u0161ej \u010dasti.<\/p>\n\n\n\n<p><strong>Tieto rozdiely medzi \u013eu\u010fmi nesp\u00f4sobuje \u201epokazen\u00fd metabolizmus\u201c, ale najm\u00e4:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>NEAT \u2013 ne\u00famyseln\u00e1 fyzick\u00e1 aktivita,<\/strong><\/li>\n\n\n\n<li><strong>rozdiely v zlo\u017een\u00ed stravy (TEF),<\/strong><\/li>\n\n\n\n<li><strong>a pomer svalovej a tukovej hmoty.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Preto sa na NEAT pozrieme samostatne a detailne v \u010fal\u0161ej kapitole, preto\u017ee pr\u00e1ve tam vznikaj\u00fa najv\u00e4\u010d\u0161ie a najviac podce\u0148ovan\u00e9 rozdiely v energetickom v\u00fddaji medzi \u013eu\u010fmi.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010co je metabolick\u00e1 adapt\u00e1cia, \u201espomalen\u00fd\u201c alebo po\u0161koden\u00fd metabolizmus?<\/strong><\/h2>\n\n\n\n<p>Pojmy ako spomalen\u00fd metabolizmus, pokazen\u00fd metabolizmus alebo metabolizmus v h\u00e1ji patria medzi naj\u010dastej\u0161ie d\u00f4vody frustr\u00e1cie pri chudnut\u00ed. Znej\u00fa dramaticky, no v skuto\u010dnosti opisuj\u00fa nie\u010do ove\u013ea jednoduch\u0161ie: prirodzen\u00fa adapt\u00e1ciu tela na zmenu hmotnosti a energetick\u00e9ho pr\u00edjmu.<\/p>\n\n\n\n<p>Metabolick\u00e1 adapt\u00e1cia nie je choroba ani porucha. Neznamen\u00e1, \u017ee sa tvoje org\u00e1ny \u201evypn\u00fa\u201c, prestan\u00fa spa\u013eova\u0165 energiu alebo \u017ee si telo za\u010dne vyr\u00e1ba\u0165 tuk zo vzduchu. Ide o logick\u00fa odpove\u010f organizmu na dlhodob\u00fd kalorick\u00fd deficit.<\/p>\n\n\n\n<p><strong>Ke\u010f chudne\u0161, v tele sa dej\u00fa tri \u00faplne racion\u00e1lne veci:<\/strong><\/p>\n\n\n\n<p><strong>1. Men\u0161ie telo potrebuje menej energie<\/strong>. Ak v\u00e1\u017ei\u0161 menej, potrebuje\u0161 menej kal\u00f3ri\u00ed na z\u00e1kladn\u00e9 fungovanie a aj na pohyb. Men\u0161ie telo m\u00e1 ni\u017e\u0161ie energetick\u00e9 n\u00e1roky. Bez v\u00fdnimiek, bez m\u00e1gie.<\/p>\n\n\n\n<p><strong>2. Doch\u00e1dza k strate metabolicky akt\u00edvneho tkaniva &#8211; svalov<\/strong>. Pri chudnut\u00ed sa str\u00e1ca tuk, ale \u010dasto aj \u010das\u0165 svalovej hmoty. Ke\u010f\u017ee svaly s\u00fa energeticky n\u00e1ro\u010dn\u00e9 na \u00fadr\u017ebu, ich \u00fabytok vedie k poklesu baz\u00e1lneho metabolizmu (BMR).<\/p>\n\n\n\n<p><strong>3. Telo za\u010dne \u0161etri\u0165 energiou na podvedomej \u00farovni<\/strong>. V kalorickom deficite sa prirodzene zni\u017euje spont\u00e1nny pohyb. Menej sa vrt\u00ed\u0161, menej gestikuluje\u0161, viac sed\u00ed\u0161. Tento jav s\u00favis\u00ed s poklesom NEAT, ktor\u00e9mu sa budeme detailne venova\u0165 v samostatnej kapitole.<\/p>\n\n\n\n<p>Tieto tri mechanizmy spolu vytv\u00e1raj\u00fa dojem, \u017ee \u201emetabolizmus sa spomalil\u201c.<\/p>\n\n\n\n<p>V skuto\u010dnosti v\u0161ak ide o o\u010dak\u00e1van\u00fd a logick\u00fd proces, nie o poruchu.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>\ud83d\udc49 Metabolick\u00e1 adapt\u00e1cia teda neznamen\u00e1, \u017ee chudnutie prestane fungova\u0165. Znamen\u00e1 len to, \u017ee rovnak\u00fd kalorick\u00fd deficit u\u017e po \u010dase nevytv\u00e1ra rovnak\u00fd efekt, preto\u017ee telo sa zmenilo. Preto si treba pravidelne aktualizova\u0165 v\u00fdpo\u010dty.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Adapt\u00edvna termogen\u00e9za a re\u017eim hladovania &#8211; logika bez m\u00e1gie<\/strong><\/h2>\n\n\n\n<p>S pojmom metabolick\u00e1 adapt\u00e1cia sa \u010dasto sp\u00e1ja aj v\u00fdraz adapt\u00edvna termogen\u00e9za alebo popul\u00e1rny re\u017eim hladovania. Pr\u00e1ve tu vznik\u00e1 najviac m\u00fdtov.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Adapt\u00edvna termogen\u00e9za je re\u00e1lne existuj\u00faci, vedecky pop\u00edsan\u00fd jav, pri ktorom energetick\u00fd v\u00fddaj klesne o nie\u010do viac, ne\u017e by zodpovedalo len \u00fabytku hmotnosti a svalov. D\u00f4le\u017eit\u00e9 v\u0161ak je slovo o nie\u010do.<\/strong><\/p>\n\n\n\n<p><strong>V\u00fdskumy ako napr. Martins et al., 2020 ukazuj\u00fa (a je ich viac), \u017ee:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tento efekt je mal\u00fd,<\/li>\n\n\n\n<li>je do\u010dasn\u00fd,<\/li>\n\n\n\n<li>a po stabiliz\u00e1cii hmotnosti sa v\u00fdrazne zni\u017euje alebo \u00faplne mizne.<\/li>\n<\/ul>\n\n\n\n<p>V praxi ide o rozdiel r\u00e1dovo desiatok kal\u00f3ri\u00ed denne.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Vedeck\u00e9 porovnania medzi \u013eu\u010fmi ukazuj\u00fa, \u017ee skuto\u010dn\u00e9 metabolick\u00e9 rozdiely s\u00fa dramaticky men\u0161ie, ne\u017e by sa pod\u013ea internetu, Instagramu a ve\u010dn\u00fdch v\u00fdhovoriek mohlo zda\u0165.<\/strong><\/p>\n\n\n\n<p>Ak by sme porovnali dvoch \u00faplne rovnak\u00fdch \u013eud\u00ed: rovnak\u00e1 hmotnos\u0165, rovnak\u00e9 svalov\u00e9 rozlo\u017eenie, rovnak\u00e9 aktivity po\u010das d\u0148a, rovnak\u00fd pr\u00edjem energie&#8230; prirodzen\u00fd rozdiel v ich energetickej potrebe by bol pribli\u017ene 5 &#8211; 10 %. <strong>V preklade do reality: asi 150 kcal denne.<\/strong><\/p>\n\n\n\n<p>Tieto rozdiely vznikaj\u00fa kv\u00f4li drobnostiam ako <strong>nepatrn\u00e9 pohyby (\u00e1no, aj klepanie prstami), mierne odli\u0161n\u00e1 termoregul\u00e1cia alebo \u00faplne ban\u00e1lne fyziologick\u00e9 odch\u00fdlky.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>A teraz to podstatn\u00e9.<\/strong> <strong>150 kcal s\u00fa pribli\u017ene 4 &#8211; 5 vla\u0161sk\u00fdch orechov&#8230; Asi 25 gramov. \u010co je mno\u017estvo orechov na 1 hlt.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>\u00c1no\u2026 presne z tohto maj\u00fa niektor\u00ed \u013eudia paniku. Naozaj.<\/strong><br><strong>Z&nbsp;malej hrste orechov.<\/strong><br><strong>Z nie\u010doho, \u010do si telo \u201evykompenzuje\u201c p\u00e1r postaveniami sa zo stoli\u010dky navy\u0161e.<\/strong><\/p>\n\n\n\n<p>Tak\u00fdto rozdiel je navy\u0161e v be\u017enom \u017eivote prakticky nezmerate\u013en\u00fd, preto\u017ee v realite nikdy nen\u00e1jde\u0161 dvoch \u013eud\u00ed, ktor\u00ed by boli vo v\u0161etkom \u00faplne rovnak\u00ed. A u\u017e v\u00f4bec nie v tom, ako sa h\u00fdbu, sedia, stoja, chodia, gestikuluj\u00fa a funguj\u00fa po\u010das d\u0148a.<\/p>\n\n\n\n<p>Preto m\u00e1 zmysel pozera\u0165 sa na metabolizmus z re\u00e1lnej\u0161ieho uhla. Ke\u010f zoh\u013eadn\u00edme skuto\u010dn\u00e9 rozdiely v spr\u00e1van\u00ed, pohybe a zlo\u017een\u00ed stravy, rozdiely medzi jednotlivcami sa be\u017ene pohybuj\u00fa na \u00farovni 15 &#8211; 20 %, teda pribli\u017ene 200 &#8211; 400 kcal denne.<\/p>\n\n\n\n<p><strong>\u010co je obrazne povedan\u00e9 hrs\u0165 orechov&#8230;<\/strong><br><strong>Nie \u201epokazen\u00fd metabolizmus\u201c.<\/strong><br><strong>Nie \u201ere\u017eim hladovania\u201c.<\/strong><br><strong>A u\u017e v\u00f4bec nie biologick\u00e1 sabot\u00e1\u017e tvojho tela.<\/strong><\/p>\n\n\n\n<p><strong>Adapt\u00edvna termogen\u00e9za rozhodne nie je mechanizmus, ktor\u00fd by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zastavil chudnutie,<\/li>\n\n\n\n<li>\u201ezni\u010dil\u201c metabolizmus,<\/li>\n\n\n\n<li>alebo sp\u00f4sobil, \u017ee telo bude uklada\u0165 tuk zo vzduchu aj bez kalorick\u00e9ho nadbytku.<\/li>\n<\/ul>\n\n\n\n<p>Takzvan\u00fd re\u017eim hladovania je preto zav\u00e1dzaj\u00faci pojem. Nevystihuje realitu. Telo neprestane spa\u013eova\u0165 energiu &#8211; iba sa spr\u00e1va \u00faspornej\u0161ie, preto\u017ee dost\u00e1va menej zdrojov.<\/p>\n\n\n\n<p>Po dosiahnut\u00ed stabilnej hmotnosti sa adapt\u00edvna termogen\u00e9za v\u00fdrazne zmier\u0148uje. Nezost\u00e1va \u017eiadne trval\u00e9 \u201epo\u0161kodenie\u201c, ktor\u00e9 by si si musela alebo musel nies\u0165 do konca \u017eivota.<\/p>\n\n\n\n<p><strong>\ud83d\udc49 Z vedeck\u00e9ho poh\u013eadu teda neexistuje d\u00f4vod na paniku.<\/strong> To, \u010do zost\u00e1va \u201enevysvetlen\u00e9\u201c, je v be\u017enom \u017eivote zanedbate\u013en\u00e9 a ur\u010dite to nie je hlavn\u00fd d\u00f4vod, pre\u010do m\u00e1 niekto pocit, \u017ee chudne pomal\u0161ie ne\u017e in\u00ed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>NEAT: miesto, kde vznikaj\u00fa skuto\u010dn\u00e9 rozdiely medzi \u013eu\u010fmi<\/strong><\/h2>\n\n\n\n<p>Ak existuje jedna zlo\u017eka energetick\u00e9ho v\u00fddaja, ktor\u00e1 skuto\u010dne vysvet\u013euje rozdiely medzi \u013eu\u010fmi, je to <strong>NEAT &#8211; non-exercise activity thermogenesis.<\/strong><\/p>\n\n\n\n<p><strong>NEAT predstavuje v\u0161etku energiu, ktor\u00fa sp\u00e1li\u0161 mimo vedom\u00e9ho cvi\u010denia.<\/strong> <strong>Patr\u00ed sem napr\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ch\u00f4dza,<\/strong><\/li>\n\n\n\n<li><strong>st\u00e1tie,<\/strong><\/li>\n\n\n\n<li><strong>zmena polohy,<\/strong><\/li>\n\n\n\n<li><strong>gestikul\u00e1cia,<\/strong><\/li>\n\n\n\n<li><strong>vrtenie sa,<\/strong><\/li>\n\n\n\n<li><strong>drobn\u00e9 pohyby po\u010das d\u0148a (rukami, nohami&#8230;)<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>NEAT je najvariabilnej\u0161ia zlo\u017eka metabolizmu.<\/strong> <strong>U sedav\u00fdch jedincov m\u00f4\u017ee tvori\u0165 pribli\u017ene 15 % denn\u00e9ho v\u00fddaja, u extr\u00e9mne akt\u00edvnych \u013eud\u00ed aj viac ne\u017e 50 %.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1 rozdiely:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200 &#8211; 400 kcal denne u be\u017enej popul\u00e1cie,<\/li>\n\n\n\n<li>300 &#8211; 600+ kcal denne medzi ve\u013emi sedav\u00fdm a ve\u013emi akt\u00edvnym \u010dlovekom.<\/li>\n<\/ul>\n\n\n\n<p><strong>A teraz d\u00f4le\u017eit\u00fd fakt: Cvi\u010denie samotn\u00e9 tvor\u00ed len 5 \u2013 15 % denn\u00e9ho energetick\u00e9ho v\u00fddaja.<\/strong><\/p>\n\n\n\n<p>To je d\u00f4vod, pre\u010do:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dvaja \u013eudia s rovnak\u00fdm tr\u00e9ningom m\u00f4\u017eu chudn\u00fa\u0165 \u00faplne inak,<\/li>\n\n\n\n<li>\u201ehodina v posilke\u201c \u010dasto nevykompenzuje zvy\u0161ok sedav\u00e9ho d\u0148a, i&nbsp;ke\u010f je to lep\u0161ie ako nerobi\u0165 v\u00f4bec ni\u010d&#8230;<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0160t\u00fadie ukazuj\u00fa, \u017ee:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ob\u00e9zni jedinci sedia v priemere o 2 hodiny denne viac ne\u017e \u0161t\u00edhli,<\/strong><\/li>\n\n\n\n<li><strong>tento rozdiel m\u00f4\u017ee predstavova\u0165 a\u017e 350 kcal denne,<\/strong><\/li>\n\n\n\n<li><strong>RMR u ob\u00e9znych a \u0161t\u00edhlych \u013eud\u00ed b\u00fdva podobn\u00e9 &#8211; rozdiel je v spr\u00e1van\u00ed po\u010das d\u0148a.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u010eal\u0161ie v\u00fdskumy potvrdili, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u013eudia s n\u00edzkou ne\u00famyselnou aktivitou zaznamenali najv\u00e4\u010d\u0161\u00ed pr\u00edrastok tukovej hmoty po\u010das sledovan\u00fdch obdob\u00ed,<\/li>\n\n\n\n<li>ak by boli rovnako akt\u00edvni ako \u0161t\u00edhli jedinci, mohli by denne sp\u00e1li\u0165 o 300 kcal viac bez ak\u00e9hoko\u013evek extra tr\u00e9ningu.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>\ud83d\udc49 NEAT je hlavn\u00fdm d\u00f4vodom, pre\u010do sa zd\u00e1, \u017ee niektor\u00ed \u013eudia maj\u00fa \u201er\u00fdchlej\u0161\u00ed metabolizmus\u201c. V skuto\u010dnosti v\u0161ak nejde o metabolizmus, ale o sp\u00f4sob, ak\u00fdm telo funguje po\u010das cel\u00e9ho d\u0148a.<\/strong><\/p>\n\n\n\n<p>A pr\u00e1ve preto je NEAT jedn\u00fdm z najsilnej\u0161\u00edch n\u00e1strojov, ktor\u00e9 m\u00e1me pod kontrolou &#8211; bez extr\u00e9mov, bez fitka, bez z\u00e1zrakov. NEAT sa ned\u00e1 \u201eodcvi\u010di\u0165\u201c ve\u010der v posilke &#8211; vznik\u00e1 po\u010das cel\u00e9ho d\u0148a, \u010dasto bez toho, aby si si to uvedomovala.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/01\/Nie-trening-ale-NEAT_SKpng-819x1024.png\" loading=\"lazy\" alt=\"Nie tr\u00e9ning, ale NEAT je to, kde vznikaj\u00fa rozdiely medzi chud\u00fdmi a ob\u00e9znymi.\" class=\"wp-image-442\" srcset=\"https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/01\/Nie-trening-ale-NEAT_SKpng-819x1024.png 819w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/01\/Nie-trening-ale-NEAT_SKpng-240x300.png 240w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/01\/Nie-trening-ale-NEAT_SKpng-768x960.png 768w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/01\/Nie-trening-ale-NEAT_SKpng.png 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sp\u00e1nok, horm\u00f3ny a metabolizmus: nie vinn\u00edk, ale zosil\u0148ova\u010d<\/strong><\/h2>\n\n\n\n<p>Po debat\u00e1ch o metabolizme, adapt\u00e1cii a NEAT sa \u010dasto dost\u00e1vame k \u010fal\u0161ej ob\u013e\u00fabenej t\u00e9me: <strong>horm\u00f3ny<\/strong>. Lept\u00edn, ghrel\u00edn, kortizol. Internet ich r\u00e1d ozna\u010duje za \u201enevidite\u013en\u00fdch zabijakov metabolizmu\u201c.<\/p>\n\n\n\n<p>Realita je v\u0161ak podstatne menej dramatick\u00e1.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Horm\u00f3ny nepokazia metabolizmus. Ale vedia v\u00fdrazne zosilni\u0165 to, \u010do u\u017e sa deje. Najm\u00e4 hlad, \u00fanavu, chu\u0165 do jedla a schopnos\u0165 dodr\u017ea\u0165 re\u017eim.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sp\u00e1nok ako z\u00e1kladn\u00fd regula\u010dn\u00fd mechanizmus<\/strong><\/h3>\n\n\n\n<p><strong>Nedostatok sp\u00e1nku neznamen\u00e1, \u017ee sa metabolizmus \u201evypne\u201c. Znamen\u00e1 to, \u017ee telo za\u010dne fungova\u0165 v hor\u0161\u00edch podmienkach<\/strong>. V\u00fdskumy opakovane ukazuj\u00fa, \u017ee sp\u00e1nkov\u00e1 depriv\u00e1cia:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zni\u017euje pokojov\u00fa r\u00fdchlos\u0165 metabolizmu (RMR),<\/li>\n\n\n\n<li>zvy\u0161uje hladinu kortizolu,<\/li>\n\n\n\n<li>zvy\u0161uje ghrel\u00edn (horm\u00f3n hladu),<\/li>\n\n\n\n<li>zni\u017euje lept\u00edn (horm\u00f3n s\u00fdtosti),<\/li>\n\n\n\n<li>zhor\u0161uje citlivos\u0165 na inzul\u00edn,<\/li>\n\n\n\n<li>nar\u00fa\u0161a REM aj hlbok\u00fd sp\u00e1nok.<\/li>\n<\/ul>\n\n\n\n<p><strong>V\u00fdsledok?<\/strong> Nie \u201epokazen\u00fd metabolizmus\u201c, ale:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u00e4\u010d\u0161\u00ed hlad,<\/li>\n\n\n\n<li>hor\u0161ia regul\u00e1cia chuti do jedla,<\/li>\n\n\n\n<li>ni\u017e\u0161ia spont\u00e1nna aktivita (NEAT),<\/li>\n\n\n\n<li>viac \u00fanavy,<\/li>\n\n\n\n<li>men\u0161ia schopnos\u0165 dodr\u017ea\u0165 kalorick\u00fd cie\u013e.<\/li>\n<\/ul>\n\n\n\n<p>A to je presne ten moment, kde m\u00e1 ve\u013ea \u013eud\u00ed pocit, \u017ee \u201eu\u017e im ni\u010d nefunguje\u201c.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lept\u00edn, ghrel\u00edn a kortizol: \u010do robia v realite<\/strong><\/h3>\n\n\n\n<p><strong>Lept\u00edn: <\/strong>Je sign\u00e1l s\u00fdtosti. Ke\u010f jeho hladina klesne, mozog dost\u00e1va inform\u00e1ciu: jedla je m\u00e1lo.<\/p>\n\n\n\n<p>Pri pr\u00edsnych di\u00e9tach lept\u00edn kles\u00e1 pomerne r\u00fdchlo, \u010do:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zvy\u0161uje hlad,<\/li>\n\n\n\n<li>zni\u017euje pocit nas\u00fdtenia,<\/li>\n\n\n\n<li>rozla\u010fuje \u010fal\u0161ie horm\u00f3ny reguluj\u00face chu\u0165 do jedla.<\/li>\n<\/ul>\n\n\n\n<p>\u010c\u00edm pr\u00edsnej\u0161ia di\u00e9ta, t\u00fdm v\u00fdraznej\u0161\u00ed tento efekt.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Ghrel\u00edn: <\/strong>Je sign\u00e1l hladu. Pri nedostatku sp\u00e1nku aj pri dlhodobom deficite st\u00fapa.Neznamen\u00e1 to, \u017ee telo sabotuje chudnutie, len sa sna\u017e\u00ed zabezpe\u010di\u0165 energiu.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Kortizol<\/strong> sa zvy\u0161uje pri:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dlhodobom kalorickom deficite,<\/li>\n\n\n\n<li>nadmernom tr\u00e9ningovom objeme,<\/li>\n\n\n\n<li>strese,<\/li>\n\n\n\n<li>nedostatku sp\u00e1nku.<\/li>\n<\/ul>\n\n\n\n<p>Zv\u00fd\u0161en\u00fd kortizol:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zhor\u0161uje regener\u00e1ciu,<\/li>\n\n\n\n<li>podporuje zadr\u017eiavanie vody,<\/li>\n\n\n\n<li>m\u00f4\u017ee blokova\u0165 lept\u00ednov\u00fd sign\u00e1l v mozgu,<\/li>\n\n\n\n<li>zvy\u0161uje pocit hladu a \u00fanavy.<\/li>\n<\/ul>\n\n\n\n<p>To je d\u00f4vod, pre\u010do po dlhej a&nbsp;drastickej di\u00e9te \u013eudia \u010dasto nevyzeraj\u00fa \u201e\u0161t\u00edhlej\u0161ie\u201c, ale sk\u00f4r vy\u010derpane a&nbsp;zavodnene.<\/p>\n\n\n\n<p><strong>Pre\u010do horm\u00f3ny nie s\u00fa hlavn\u00fd vinn\u00edk?<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\">D\u00f4le\u017eit\u00e9 je pochopi\u0165 jednu vec: <strong>horm\u00f3ny nevytv\u00e1raj\u00fa tuk zo vzduchu.<\/strong><\/p>\n\n\n\n<p>To, \u010do robia, je:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zvy\u0161uj\u00fa chu\u0165 do jedla,<\/li>\n\n\n\n<li>zni\u017euj\u00fa pocit s\u00fdtosti,<\/li>\n\n\n\n<li>zni\u017euj\u00fa spont\u00e1nny pohyb,<\/li>\n\n\n\n<li>zhor\u0161uj\u00fa schopnos\u0165 dr\u017ea\u0165 re\u017eim.<\/li>\n<\/ul>\n\n\n\n<p>\u010ci\u017ee op\u00e4\u0165:<\/p>\n\n\n\n<p><strong>\u27a1\ufe0f zosil\u0148ova\u010d spr\u00e1vania, nie biologick\u00e1 sabot\u00e1\u017e.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Zauj\u00edmav\u00fd (a \u010dasto nepochopen\u00fd) fakt&#8230; <strong>Kr\u00e1tkodob\u00e9 zv\u00fd\u0161enie kal\u00f3ri\u00ed, najm\u00e4 komplexn\u00fdch sacharidov, odborne naz\u00fdvan\u00e9 Refeed, dok\u00e1\u017ee:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>zn\u00ed\u017ei\u0165 kortizol,<\/strong><\/li>\n\n\n\n<li><strong>zv\u00fd\u0161i\u0165 lept\u00edn,<\/strong><\/li>\n\n\n\n<li><strong>zlep\u0161i\u0165 pocit energie,<\/strong><\/li>\n\n\n\n<li><strong>zn\u00ed\u017ei\u0165 zadr\u017eiavanie vody.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Zmeny lept\u00ednu toti\u017e v kr\u00e1tkodobom horizonte nes\u00favisia prim\u00e1rne s tukovou hmotou, ale s metabolizmom gluk\u00f3zy v tukovej bunke.<\/p>\n\n\n\n<p>Preto:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>extr\u00e9mne dlh\u00e9 di\u00e9ty bez prest\u00e1vok \u010dasto zlyh\u00e1vaj\u00fa,<\/li>\n\n\n\n<li>rozumne nastaven\u00e9 udr\u017eiavacie f\u00e1zy maj\u00fa svoje opodstatnenie.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A \u010do hydrat\u00e1cia?<\/strong><\/h3>\n\n\n\n<p>Hydrat\u00e1cia s\u00edce nie je \u201emetabolick\u00fd hack\u201c, ale:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dehydrat\u00e1cia zhor\u0161uje v\u00fdkon,<\/li>\n\n\n\n<li>zvy\u0161uje \u00fanavu,<\/li>\n\n\n\n<li>m\u00f4\u017ee negat\u00edvne ovplyvni\u0165 metabolick\u00e9 procesy.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Pri dne\u0161nom jed\u00e1lni\u010dku bohatom na m\u00e4so, \u00fadeniny, spracovan\u00e9 potraviny, slan\u00e9 a sladk\u00e9 jedl\u00e1&#8230; je vy\u0161\u0161\u00ed pr\u00edjem tekut\u00edn \u00faplne logick\u00fd. Nie ako z\u00e1zrak, ale ako z\u00e1kladn\u00e1 podmienka norm\u00e1lneho fungovania.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010c\u00edm (ne)vieme ovplyvni\u0165 r\u00fdchlos\u0165 metabolizmu<\/strong><\/h2>\n\n\n\n<p>Nie v\u0161etko, \u010do ovplyv\u0148uje tvoju denn\u00fa energetick\u00fa potrebu, m\u00e1\u0161 pod kontrolou. Niektor\u00e9 faktory s\u00fa dan\u00e9 biol\u00f3giou a evol\u00faciou. In\u00e9 vie\u0161 ovplyvni\u0165 pomerne v\u00fdrazne. Ak vie\u0161, kam sa \u201epozera\u0165\u201c.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u010co vieme ovplyvni\u0165: ako v praxi \u201ezr\u00fdchli\u0165 metabolizmus\u201c bez m\u00fdtov<\/strong><\/h3>\n\n\n\n<p><strong>Termick\u00fd efekt stravy (TEF)<\/strong><br>Telo spotrebuje viac energie na spracovanie bielkov\u00edn ne\u017e tukov \u010di sacharidov. Bielkoviny maj\u00fa TEF pribli\u017ene 15 &#8211; 30 %, tuky len 1 &#8211; 3 %. Nejde o z\u00e1zrak, ale o mal\u00fd, stabiln\u00fd bonus k denn\u00e9mu v\u00fddaju.<\/p>\n\n\n\n<p><strong>Pomer svalovej a tukovej hmoty<\/strong><br>Svaly s\u00fa metabolicky akt\u00edvnej\u0161ie ne\u017e tuk. 1kg svalov spotrebuje pribli\u017ene 13 kcal denne, tuk len okolo 4,5 kcal. Viac svalovej hmoty znamen\u00e1 vy\u0161\u0161iu potrebu kal\u00f3ri\u00ed.<\/p>\n\n\n\n<p><strong>Pohyb po\u010das d\u0148a (AEE, najm\u00e4 NEAT)<\/strong><br>Vedom\u00e9 cvi\u010denie tvor\u00ed len mal\u00fa \u010das\u0165 denn\u00e9ho v\u00fddaja. Ove\u013ea v\u00e4\u010d\u0161\u00ed rozdiel rob\u00ed to, ko\u013eko sa h\u00fdbe\u0161 mimo tr\u00e9ningu: ch\u00f4dza, st\u00e1tie, gestikul\u00e1cia, zmena polohy. Pr\u00e1ve tu vznikaj\u00fa rozdiely medzi \u013eu\u010fmi v stovk\u00e1ch kal\u00f3ri\u00ed denne.<\/p>\n\n\n\n<p><strong>Hmotnos\u0165 tela<\/strong><br>Men\u0161ie telo potrebuje menej energie. Ak chudne\u0161, tvoja kalorick\u00e1 potreba sa bude logicky zni\u017eova\u0165. Nie preto, \u017ee by sa metabolizmus \u201espomalil\u201c, ale preto, \u017ee telo m\u00e1 ni\u017e\u0161ie n\u00e1roky.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u010co ovplyvni\u0165 nevieme: tu \u017eiadny trik, \u010daj ani influencer nepom\u00f4\u017ee<\/strong><\/h3>\n\n\n\n<p><strong>Vek<\/strong><br>S prib\u00fadaj\u00facim vekom baz\u00e1lny metabolizmus postupne kles\u00e1. Ide o pomal\u00fd a prirodzen\u00fd proces, nie o n\u00e1hlu zmenu po tridsiatke.<\/p>\n\n\n\n<p><strong>Pohlavie<\/strong><br>\u017deny maj\u00fa pri rovnak\u00fdch parametroch spravidla ni\u017e\u0161\u00ed baz\u00e1lny metabolizmus ne\u017e mu\u017ei. D\u00f4vodom je aj rozdielny pomer svalovej a tukovej hmoty.<\/p>\n\n\n\n<p><strong>V\u00fd\u0161ka<\/strong><br>Vy\u0161\u0161ie telo potrebuje viac energie na fungovanie. Toto je \u010disto fyzika a ned\u00e1 sa \u201eoptimalizova\u0165\u201c. Tu sa s telom ned\u00e1 obchodova\u0165<\/p>\n\n\n\n<p><strong>Mal\u00e9 individu\u00e1lne rozdiely<\/strong><br>Existuj\u00fa, ale s\u00fa v\u00fdrazne men\u0161ie, ne\u017e sa \u010dasto tvrd\u00ed. U ve\u013emi podobn\u00fdch \u013eud\u00ed ide v\u00e4\u010d\u0161inou o rozdiel 5 &#8211; 10 %, nie o stovky kal\u00f3ri\u00ed denne.<\/p>\n\n\n\n<p>Metabolizmus sa ned\u00e1 z\u00e1zra\u010dne zr\u00fdchli\u0165. D\u00e1 sa v\u0161ak \u201enastavi\u0165\u201c tak, aby si pracovala s t\u00fdm, \u010do m\u00e1\u0161 pod kontrolou a nie bojoval s t\u00fdm, \u010do nezmen\u00ed\u0161.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tipy, ako zv\u00fd\u0161i\u0165 svoje NEAT (bez fitka a bez extr\u00e9mov)<\/strong><\/h2>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>NEAT nie je o tom, \u017ee mus\u00ed\u0161 viac cvi\u010di\u0165. Je o tom, ako sa h\u00fdbe\u0161 po\u010das cel\u00e9ho d\u0148a, \u010dasto \u00faplne nevedome. Pr\u00e1ve tu vznikaj\u00fa najv\u00e4\u010d\u0161ie rozdiely medzi \u013eu\u010fmi.<\/strong><\/p>\n\n\n\n<p>\u010co m\u00f4\u017ee\u0161 robi\u0165 v praxi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Striedaj sedenie a st\u00e1tie po\u010das pr\u00e1ce<\/strong>. Aj oby\u010dajn\u00e9 postavenie sa ka\u017ed\u00fdch 30 &#8211; 60 min\u00fat rob\u00ed rozdiel. Pom\u00f4c\u0165 m\u00f4\u017ee aj drobnos\u0165, napr\u00edklad pi\u0165 z men\u0161ieho poh\u00e1ra, aby si sa musela \u010dastej\u0161ie postavi\u0165 a prejs\u0165 po vodu.<\/li>\n\n\n\n<li><strong>Denne sa prejdi, ak m\u00e1\u0161 sedav\u00fa pr\u00e1cu.<\/strong> 7 &#8211; 10 tis\u00edc krokov denne nie je magick\u00e9 \u010d\u00edslo, ale v praxi m\u00e1 ve\u013emi dobr\u00fd z\u00e1klad. Pravideln\u00e1 ch\u00f4dza v\u00fdrazne zvy\u0161uje NEAT bez toho, aby za\u0165a\u017eovala telo.<\/li>\n\n\n\n<li><strong>Schody namiesto v\u00fd\u0165ahu<\/strong>. Znie to ban\u00e1lne, ale je to jeden z najjednoduch\u0161\u00edch sp\u00f4sobov, ako ma\u0165 viac pohybu bez pl\u00e1novania.<\/li>\n\n\n\n<li><strong>Vyme\u0148 kr\u00e1tke jazdy autom za ch\u00f4dzu<\/strong>. Ak m\u00e1\u0161 obchod, po\u0161tu alebo kaviare\u0148 p\u00e1r min\u00fat od domu, ch\u00f4dza sprav\u00ed viac ne\u017e \u201edokonal\u00fd\u201c tr\u00e9ning raz za de\u0148.<\/li>\n\n\n\n<li><strong>Telefonuj postoja\u010dky alebo po\u010das ch\u00f4dze.<\/strong> Jednoduch\u00e9, efekt\u00edvne, bez extra \u010dasu.<\/li>\n\n\n\n<li><strong>H\u00fdb sa aj doma<\/strong>. Upratovanie, varenie, ve\u0161anie pr\u00e1dla, vyn\u00e1\u0161anie ko\u0161a. V\u0161etko sa r\u00e1ta. NEAT nie je len o \u201e\u0161porte\u201c, ale o \u017eivote.<\/li>\n\n\n\n<li><strong>Zme\u0148 drobn\u00e9 n\u00e1vyky<\/strong>. Parkuj \u010falej, vyst\u00fap o zast\u00e1vku sk\u00f4r, prejdi sa po kancel\u00e1rii, natiahni sa, zme\u0148 polohu. Tieto mal\u00e9 veci sa po\u010das d\u0148a s\u010d\u00edtaj\u00fa.<\/li>\n<\/ul>\n\n\n\n<p>Pr\u00e1ve obrovsk\u00e9 rozdiely v NEAT-e s\u00fa hlavn\u00fdm d\u00f4vodom, pre\u010do niektor\u00ed \u013eudia priberaj\u00fa alebo chudn\u00fa \u013eah\u0161ie ne\u017e in\u00ed&#8230; aj ke\u010f jedia a cvi\u010dia ve\u013emi podobne.<\/p>\n\n\n\n<p>Metabolizmus nie je pokazen\u00fd.<br>Nie je leniv\u00fd, sabotuj\u00faci ani \u201ev re\u017eime pre\u017eitia\u201c, ktor\u00fd by si si nedopatren\u00edm aktivovala jednou di\u00e9tou.<\/p>\n\n\n\n<p><strong>Je to s\u00fa\u010det procesov, ktor\u00e9 maj\u00fa jasn\u00fa logiku:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>men\u0161ie telo potrebuje menej energie,<\/strong><\/li>\n\n\n\n<li><strong>org\u00e1ny spotreb\u00favaj\u00fa v\u00e4\u010d\u0161inu v\u00fddaja,<\/strong><\/li>\n\n\n\n<li><strong>rozdiely medzi \u013eu\u010fmi nevznikaj\u00fa z\u00e1zra\u010dne, ale najm\u00e4 v pohybe po\u010das d\u0148a,<\/strong><\/li>\n\n\n\n<li><strong>horm\u00f3ny spr\u00e1vanie zosil\u0148uj\u00fa, nerobia z\u00e1zraky,<\/strong><\/li>\n\n\n\n<li><strong>a metabolick\u00e1 adapt\u00e1cia je o\u010dak\u00e1van\u00e1 reakcia, nie po\u0161kodenie.<\/strong><\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\">Najv\u00e4\u010d\u0161\u00ed rozdiel medzi \u013eu\u010fmi nevznik\u00e1 v \u201er\u00fdchlosti metabolizmu\u201c, ale v tom, ako vyzer\u00e1 ich be\u017en\u00fd de\u0148. Ko\u013eko sa h\u00fdbu, ako spia, ako jedia, ako dlho s\u00fa v deficite a ako \u010dasto sa sna\u017eia \u00eds\u0165 proti fyziol\u00f3gii namiesto toho, aby s \u0148ou spolupracovali.<\/p>\n\n\n\n<p><strong>Dobr\u00e1 spr\u00e1va?<\/strong><br>Nemus\u00ed\u0161 metabolizmus opravova\u0165. Sta\u010d\u00ed ho pochopi\u0165 a presta\u0165 s n\u00edm bojova\u0165.<\/p>\n\n\n\n<p>Ak chce\u0161 vedie\u0165, ko\u013eko energie tvoje telo re\u00e1lne potrebuje, za\u010dni <a href=\"https:\/\/nutrelino.com\/sk\/calculators\/cev\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>v\u00fdpo\u010dtom svojho denn\u00e9ho energetick\u00e9ho v\u00fddaja (TDEE)<\/strong><\/a>. Od toho sa toti\u017e odv\u00edja v\u0161etko ostatn\u00e9: chudnutie, udr\u017eiavanie aj naberanie.<\/p>\n\n\n\n<p>\ud83d\udc49 Metabolizmus nie je tvoj nepriate\u013e. Je to len syst\u00e9m, ktor\u00fd funguje presne tak, ako m\u00e1.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-small-font-size\">Zdroje:<br>https:\/\/clinicalnutritionespen.com\/article\/S1751-4991(11)00006-0\/pdf<br>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2278845\/<br>https:\/\/examine.com\/topics\/metabolic-rate\/<br>https:\/\/physiqonomics.com\/slow-metabolism\/<br>https:\/\/www.webmd.com\/fitness-exercise\/difference-between-bmr-and-rmr#2<br>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2980962\/ https:\/\/pubmed.ncbi.nlm.nih.gov\/26561620\/<br>https:\/\/physiqonomics.com\/slow-metabolism\/<br>Ako prekona\u0165 klamstv\u00e1 o chudnut\u00ed, Nadja Hermann<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/15681386\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/18223609\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/20627487\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/23090575\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/27184275\/<br>https:\/\/pubmed.ncbi.nlm.nih.gov\/32844188\/<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pomal\u00fd metabolizmus ani \u201ere\u017eim hladovania\u201c nie s\u00fa d\u00f4vod, pre\u010do chudnutie nefunguje. Vysvetl\u00edme, z \u010doho sa metabolizmus sklad\u00e1, kde vznikaj\u00fa rozdiely medzi \u013eu\u010fmi a pre\u010do je NEAT k\u013e\u00fa\u010dov\u00fd.<\/p>\n","protected":false},"author":1,"featured_media":443,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[91,395,190,389,391,102,393,397],"class_list":["post-441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strava-a-vyziva-sk","tag-bmi-sk","tag-bmr","tag-chytre-stravovanie","tag-metabolizmus","tag-neat","tag-obezita","tag-tdee","tag-tef"],"_links":{"self":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/441","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/comments?post=441"}],"version-history":[{"count":3,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/441\/revisions"}],"predecessor-version":[{"id":452,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/441\/revisions\/452"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media\/443"}],"wp:attachment":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media?parent=441"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/categories?post=441"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/tags?post=441"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}