{"id":447,"date":"2026-01-30T12:43:09","date_gmt":"2026-01-30T12:43:09","guid":{"rendered":"https:\/\/nutrelino.com\/blog\/?p=447"},"modified":"2026-01-30T12:44:15","modified_gmt":"2026-01-30T12:44:15","slug":"proc-pomaly-metabolismus-ani-rezim-hladoveni-nejsou-problemem-pri-hubnuti-metabolismus-neat-a-skutecne-rozdily-mezi-lidmi","status":"publish","type":"post","link":"https:\/\/nutrelino.com\/blog\/cs\/proc-pomaly-metabolismus-ani-rezim-hladoveni-nejsou-problemem-pri-hubnuti-metabolismus-neat-a-skutecne-rozdily-mezi-lidmi\/","title":{"rendered":"Pro\u010d \u201epomal\u00fd metabolismus\u201c ani \u201ere\u017eim hladov\u011bn\u00ed\u201c nejsou probl\u00e9mem p\u0159i hubnut\u00ed. Metabolismus, NEAT a skute\u010dn\u00e9 rozd\u00edly mezi lidmi"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p>Pomal\u00fd metabolismus. Pokazen\u00fd metabolismus. Re\u017eim hladov\u011bn\u00ed&#8230;<\/p>\n\n\n\n<p>Pojmy, kter\u00e9 se p\u0159i hubnut\u00ed objevuj\u00ed a\u017e podez\u0159ele \u010dasto a kter\u00e9 zn\u00ed, jako by tvoje t\u011blo pracovalo proti tob\u011b.<\/p>\n\n\n\n<p><strong>V tomto \u010dl\u00e1nku si krok za krokem vysv\u011btl\u00edme, co metabolismus ve skute\u010dnosti je, z \u010deho se skl\u00e1d\u00e1 denn\u00ed energetick\u00fd v\u00fddej a kde re\u00e1ln\u011b vznikaj\u00ed rozd\u00edly mezi jednotliv\u00fdmi lidmi. Pod\u00edv\u00e1me se na baz\u00e1ln\u00ed metabolismus, termick\u00fd efekt stravy, pohyb, NEAT, metabolickou adaptaci, hormony i\u00a0sp\u00e1nek. Bez m\u00fdt\u016f, bez magie a bez dramatick\u00fdch zkratek z internetu.<\/strong><\/p>\n\n\n\n<p>C\u00edlem nen\u00ed hledat v\u00fdmluvy ani z\u00e1zra\u010dn\u00e1 \u0159e\u0161en\u00ed.<\/p>\n\n\n\n<p>C\u00edlem je pochopit, jak t\u011blo funguje, co m\u016f\u017ee\u0161 ovlivnit, co ne&#8230; A pro\u010d v\u011bt\u0161ina probl\u00e9m\u016f s \u201epomal\u00fdm metabolismem\u201c nesouvis\u00ed s poruchou, ale s naprosto logickou biologi\u00ed.<\/p>\n\n\n\n<p>Pokud chce\u0161 p\u0159estat bojovat se sv\u00fdm t\u011blem a za\u010d\u00edt s n\u00edm spolupracovat, jsi na spr\u00e1vn\u00e9m m\u00edst\u011b.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Co je metabolismus a jak funguje<\/strong><\/h2>\n\n\n\n<p>Pod pojmem metabolismus rozum\u00edme v\u0161echny chemick\u00e9 procesy, kter\u00e9 prob\u00edhaj\u00ed v \u017eiv\u00e9m organismu a umo\u017e\u0148uj\u00ed mu fungovat, p\u0159e\u017e\u00edt a udr\u017eovat \u017eivot.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Zjednodu\u0161en\u011b \u0159e\u010deno: metabolismus p\u0159em\u011b\u0148uje j\u00eddlo na energii, kterou t\u011blo pot\u0159ebuje k pohybu, r\u016fstu, obnov\u011b tk\u00e1n\u00ed, regulaci t\u011blesn\u00e9 teploty nebo \u010dinnosti org\u00e1n\u016f.<\/strong><\/p>\n\n\n\n<p>Tyto metabolick\u00e9 procesy se d\u011bl\u00ed na dva z\u00e1kladn\u00ed typy:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>katabolick\u00e9 reakce<\/strong> &#8211; rozklad l\u00e1tek a uvol\u0148ov\u00e1n\u00ed energie,<\/li>\n\n\n\n<li><strong>anabolick\u00e9 reakce<\/strong> &#8211; budov\u00e1n\u00ed a synt\u00e9za slou\u010denin, kter\u00e9 energii naopak spot\u0159ebov\u00e1vaj\u00ed.<\/li>\n<\/ul>\n\n\n\n<p>Metabolismus, jeho fungov\u00e1n\u00ed i jeho \u201erychlost\u201c jsou do velk\u00e9 m\u00edry dan\u00e9 evoluc\u00ed. T\u011blo pracuje podle p\u0159esn\u00fdch biologick\u00fdch princip\u016f, kter\u00e9 se nedaj\u00ed vytr\u00e9novat, \u201eresetovat\u201c ani z\u00e1zra\u010dn\u011b p\u0159eprogramovat tak, aby spalovalo jen tuky nebo fungovalo \u00fapln\u011b jinak, ne\u017e m\u00e1.<\/p>\n\n\n\n<p>V\u011bt\u0161inu energie metabolismu spot\u0159ebov\u00e1vaj\u00ed org\u00e1ny &#8211; srdce, mozek, j\u00e1tra, ledviny, pl\u00edce.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\">Tyto org\u00e1ny nemohou jen tak zpomalit nebo zrychlit svou \u010dinnost, proto\u017ee by to bylo pro organismus a \u017eivot ohro\u017euj\u00edc\u00ed. <strong>Pokud n\u011bkdo tvrd\u00ed, \u017ee dok\u00e1\u017ee \u201evypnout\u201c nebo z\u00e1sadn\u011b zrychlit metabolismus na \u00farovni org\u00e1n\u016f, bu\u010f zav\u00e1d\u00ed, nebo pop\u00edr\u00e1 z\u00e1kladn\u00ed principy biologie.<\/strong><\/p>\n\n\n\n<p>T\u011blo z\u00e1rove\u0148 nefunguje v\u017edy jen na jednom zdroji energie. Sacharidy, tuky i b\u00edlkoviny se vyu\u017e\u00edvaj\u00ed p\u0159ibli\u017en\u011b sou\u010dasn\u011b. M\u011bn\u00ed se pouze jejich pom\u011br v z\u00e1vislosti na situaci, zejm\u00e9na na intenzit\u011b a d\u00e9lce fyzick\u00e9 aktivity.<\/p>\n\n\n\n<p>P\u0159i del\u0161\u00ed, m\u00e9n\u011b intenzivn\u00ed aktivit\u011b se postupn\u011b zvy\u0161uje pod\u00edl energie z tuk\u016f.<\/p>\n\n\n\n<p>Se zvy\u0161uj\u00edc\u00ed se intenzitou v\u0161ak roste vyu\u017e\u00edv\u00e1n\u00ed sacharid\u016f a kles\u00e1 pod\u00edl mastn\u00fdch kyselin jako zdroje energie.<\/p>\n\n\n\n<p>Pokud intenzita stoupne je\u0161t\u011b v\u00edce (p\u0159ibli\u017en\u011b nad 75 % maxim\u00e1ln\u00edho pracovn\u00edho zat\u00ed\u017een\u00ed &#8211; Wmax), v\u00fdrazn\u011b se zvy\u0161uje oxidace svalov\u00e9ho glykogenu i gluk\u00f3zy z krve, zat\u00edmco spalov\u00e1n\u00ed tuk\u016f se prudce sni\u017euje. Svaly p\u0159i silov\u00e9m tr\u00e9ninku a vysok\u00e9 intenzit\u011b funguj\u00ed prim\u00e1rn\u011b na glykogenu. Po jeho vy\u010derp\u00e1n\u00ed kles\u00e1 svalov\u00e1 s\u00edla i v\u00fdkon. Tuk jednodu\u0161e nen\u00ed pro svaly rychl\u00fdm a efektivn\u00edm zdrojem energie v takov\u00fdch podm\u00ednk\u00e1ch.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Metabolick\u00e1 rychlost = co t\u00edm lid\u00e9 vlastn\u011b mysl\u00ed<\/strong><\/h2>\n\n\n\n<p>Kdy\u017e lid\u00e9 \u0159\u00edkaj\u00ed, \u017ee maj\u00ed \u201epomal\u00fd metabolismus\u201c, v\u011bt\u0161inou t\u00edm nemysl\u00ed samotn\u00fd metabolismus v biologick\u00e9m smyslu slova.<strong> Ve skute\u010dnosti mluv\u00ed o tom, kolik kalori\u00ed jejich t\u011blo denn\u011b spot\u0159ebuje.<\/strong><\/p>\n\n\n\n<p>V praxi se tento pojem pou\u017e\u00edv\u00e1 pod v\u00edce n\u00e1zvy. Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f t\u00edm lid\u00e9 mysl\u00ed tot\u00e9\u017e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kolik energie jejich t\u011blo pot\u0159ebuje za den,<\/li>\n\n\n\n<li>kolik kalori\u00ed by m\u011bli denn\u011b p\u0159ijmout,<\/li>\n\n\n\n<li>nebo jak\u00e1 je jejich celkov\u00e1 denn\u00ed energetick\u00e1 spot\u0159eba (TDEE)<\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Jin\u00fdmi slovy: jde o to, kolik energie tvoje t\u011blo pot\u0159ebuje b\u011bhem 24 hodin, aby dok\u00e1zalo fungovat, od z\u00e1kladn\u00edch \u017eivotn\u00edch proces\u016f a\u017e po pohyb.<\/strong><\/p>\n\n\n\n<p>Pr\u00e1v\u011b tady \u010dasto vznik\u00e1 zmatek.<\/p>\n\n\n\n<p>\u00danava, stres, dlouh\u00e1 dietn\u00ed historie, extr\u00e9my ve stravov\u00e1n\u00ed, m\u00e1lo sp\u00e1nku, porovn\u00e1v\u00e1n\u00ed se s ostatn\u00edmi nebo nepochopen\u00ed ne\u00famysln\u00e9ho pohybu (NEAT) mohou v\u00e9st k pocitu, \u017ee \u201emetabolismus nefunguje\u201c. Ve skute\u010dnosti v\u0161ak jde o sou\u010det v\u00edce slo\u017eek energetick\u00e9ho v\u00fddeje, nikoli o poka\u017een\u00fd syst\u00e9m ani o z\u00e1zra\u010dnou magii. M\u00e1 to logiku.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Z \u010deho se skl\u00e1d\u00e1 denn\u00ed energetick\u00e1 spot\u0159eba<\/strong><\/h2>\n\n\n\n<p>Celkov\u00e1 denn\u00ed energetick\u00e1 pot\u0159eba nen\u00ed jedno jedin\u00e9 \u010d\u00edslo. Je to sou\u010det v\u00edce proces\u016f, kter\u00e9 v t\u011ble prob\u00edhaj\u00ed nep\u0159etr\u017eit\u011b. N\u011bkter\u00e9 z nich dok\u00e1\u017ee\u0161 ovlivnit, jin\u00e9 ne. <strong>Spole\u010dn\u011b tvo\u0159\u00ed to, co ozna\u010dujeme jako TDEE = denn\u00ed energetick\u00fd v\u00fddej.<\/strong><\/p>\n\n\n\n<p><strong>Pat\u0159\u00ed sem:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>BMR (baz\u00e1ln\u00ed metabolismus)<\/strong><\/li>\n\n\n\n<li><strong>RMR (klidov\u00e1 rychlost metabolismu)<\/strong><\/li>\n\n\n\n<li><strong>TEF (termick\u00fd efekt stravy)<\/strong><\/li>\n\n\n\n<li><strong>AEE (aktivn\u00ed v\u00fddej energie), kter\u00fd se d\u011bl\u00ed na<\/strong>:<ul><li>PA (fyzick\u00e1 aktivita &#8211; cvi\u010den\u00ed)<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>NEAT (non-exercise activity thermogenesis) energie spot\u0159ebovan\u00e1 ne\u00famyslnou aktivitou mimo cvi\u010den\u00ed<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p>Ka\u017ed\u00e1 z t\u011bchto slo\u017eek m\u00e1 v celkov\u00e9m v\u00fddeji jinou v\u00e1hu a pr\u00e1v\u011b jejich kombinace rozhoduje o tom, kolik energie tvoje t\u011blo denn\u011b pot\u0159ebuje.<\/p>\n\n\n\n<p>Pokud chce\u0161 v\u011bd\u011bt, jak\u00fd je tv\u016fj denn\u00ed energetick\u00fd v\u00fddej (TDEE), m\u016f\u017ee\u0161 si ho vypo\u010d\u00edtat v na\u0161\u00ed <a href=\"https:\/\/nutrelino.com\/cs\/calculators\/cev\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>TDEE kalkula\u010dce<\/strong>.<\/a><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>BMR a RMR: energie pot\u0159ebn\u00e1 pro samotn\u00e9 fungov\u00e1n\u00ed t\u011bla<\/strong><\/h3>\n\n\n\n<p><strong>BMR<\/strong> (baz\u00e1ln\u00ed metabolismus) a <strong>RMR<\/strong> (klidov\u00e1 rychlost metabolismu) vyjad\u0159uj\u00ed mno\u017estv\u00ed energie, kter\u00e9 tvoje t\u011blo pot\u0159ebuje k tomu, aby z\u016fstalo na\u017eivu a spr\u00e1vn\u011b fungovalo. Tyto pojmy se \u010dasto zam\u011b\u0148uj\u00ed, ale nejsou \u00fapln\u011b toto\u017en\u00e9.<\/p>\n\n\n\n<p><strong>BMR &#8211; baz\u00e1ln\u00ed metabolismus<\/strong><\/p>\n\n\n\n<p>BMR p\u0159edstavuje mno\u017estv\u00ed kalori\u00ed, kter\u00e9 t\u011blo spot\u0159ebuje na z\u00e1kladn\u00ed \u017eivotn\u00ed funkce, jako jsou:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cirkulace krve,<\/li>\n\n\n\n<li>d\u00fdch\u00e1n\u00ed,<\/li>\n\n\n\n<li>udr\u017eov\u00e1n\u00ed t\u011blesn\u00e9 teploty,<\/li>\n\n\n\n<li>tr\u00e1ven\u00ed,<\/li>\n\n\n\n<li>obnova bun\u011bk, poko\u017eky \u010di vlas\u016f,<\/li>\n\n\n\n<li>zkr\u00e1tka na pr\u00e1ci v\u0161ech vnit\u0159n\u00edch org\u00e1n\u016f, proto\u017ee ty spot\u0159ebov\u00e1vaj\u00ed hodn\u011b energie\u2026<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Baz\u00e1ln\u00ed metabolismus tvo\u0159\u00ed p\u0159ibli\u017en\u011b 60 &#8211; 70 % celkov\u00e9 denn\u00ed energetick\u00e9 pot\u0159eby.<\/strong><\/p>\n\n\n\n<p>Odhaduje se pomoc\u00ed r\u016fzn\u00fdch v\u00fdpo\u010dt\u016f a rovnic, jde v\u0161ak pouze o orienta\u010dn\u00ed hodnoty. Nejp\u0159esn\u011bj\u0161\u00ed m\u011b\u0159en\u00ed BMR prob\u00edh\u00e1 v laboratorn\u00edch podm\u00ednk\u00e1ch a to r\u00e1no po probuzen\u00ed, po celono\u010dn\u00edm odpo\u010dinku a bez p\u0159edchoz\u00ed fyzick\u00e9 aktivity.<\/p>\n\n\n\n<p><strong>Aby bylo jasn\u00e9, pro\u010d baz\u00e1ln\u00ed metabolismus tvo\u0159\u00ed tak velkou \u010d\u00e1st denn\u00edho v\u00fddeje, pod\u00edvejme se na to, kolik energie spot\u0159ebov\u00e1vaj\u00ed jednotliv\u00e9 tk\u00e1n\u011b a org\u00e1ny.<\/strong><\/p>\n\n\n\n<p><strong>P\u0159ibli\u017en\u00e1 denn\u00ed energetick\u00e1 spot\u0159eba jednotliv\u00fdch tk\u00e1n\u00ed a org\u00e1n\u016f na 1 kg hmotnosti je:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mozek = 240 kcal\/kg<\/li>\n\n\n\n<li>srdce = 440 kcal\/kg<\/li>\n\n\n\n<li>ledviny = 440 kcal\/kg<\/li>\n\n\n\n<li>j\u00e1tra = 200 kcal\/kg<\/li>\n\n\n\n<li>kostern\u00ed svalstvo = 13 kcal\/kg<\/li>\n\n\n\n<li>zbytkov\u00e1 hmota (k\u016f\u017ee, st\u0159eva, kosti, pl\u00edce) = 12 kcal\/kg<\/li>\n\n\n\n<li>tukov\u00e1 tk\u00e1\u0148 = 4,5 kcal\/kg<\/li>\n<\/ul>\n\n\n\n<p>Z t\u011bchto \u010d\u00edsel je jasn\u00e9, \u017ee nejv\u011bt\u0161\u00ed \u010d\u00e1st baz\u00e1ln\u00edho metabolismu netvo\u0159\u00ed svaly ani tuk, ale org\u00e1ny, kter\u00e9 pracuj\u00ed nep\u0159etr\u017eit\u011b\u2026 bez ohledu na to, jestli cvi\u010d\u00ed\u0161, sp\u00ed\u0161 nebo jen sed\u00ed\u0161.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>RMR &#8211; klidov\u00e1 rychlost metabolismu<\/strong><\/p>\n\n\n\n<p>RMR ud\u00e1v\u00e1 mno\u017estv\u00ed energie, kter\u00e9 t\u011blo spot\u0159ebuje ve stavu klidu, p\u0159i\u010dem\u017e zahrnuje i drobn\u00e9 \u010dinnosti, kter\u00e9 nevy\u017eaduj\u00ed v\u00fdrazn\u00e9 \u00fasil\u00ed, nap\u0159\u00edklad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017ev\u00fdk\u00e1n\u00ed a polyk\u00e1n\u00ed,<\/li>\n\n\n\n<li>kr\u00e1tkou ch\u016fzi,<\/li>\n\n\n\n<li>b\u011b\u017en\u00e9 hygienick\u00e9 \u00fakony,<\/li>\n\n\n\n<li>zpracov\u00e1n\u00ed kofeinu,<\/li>\n\n\n\n<li>pocen\u00ed \u010di termoregulaci.<\/li>\n<\/ul>\n\n\n\n<p>RMR se vypo\u010d\u00edt\u00e1v\u00e1 stejn\u00fdmi vzorci jako BMR a lze jej m\u011b\u0159it tak\u00e9 v laborato\u0159i. U\u017e bez nutnosti p\u0159esp\u00e1n\u00ed v za\u0159\u00edzen\u00ed, sta\u010d\u00ed obdob\u00ed fyzick\u00e9ho klidu.<\/p>\n\n\n\n<p>\ud83d\udc49 Pro b\u011b\u017en\u00fd \u017eivot je RMR prakti\u010dt\u011bj\u0161\u00ed \u00fadaj, proto\u017ee l\u00e9pe odr\u00e1\u017e\u00ed realitu ka\u017edodenn\u00edho fungov\u00e1n\u00ed t\u011bla ne\u017e striktn\u011b m\u011b\u0159en\u00fd baz\u00e1ln\u00ed metabolismus.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Termick\u00fd efekt stravy (TEF): energie pot\u0159ebn\u00e1 ke zpracov\u00e1n\u00ed j\u00eddla<\/strong><\/h3>\n\n\n\n<p>Sou\u010d\u00e1st\u00ed denn\u00ed energetick\u00e9 spot\u0159eby je tak\u00e9 termick\u00fd efekt stravy (TEF &#8211; thermic effect of food). <strong>Jde o mno\u017estv\u00ed energie, kter\u00e9 mus\u00ed t\u011blo vynalo\u017eit na tr\u00e1ven\u00ed, vst\u0159eb\u00e1v\u00e1n\u00ed a zpracov\u00e1n\u00ed potravy po jej\u00ed konzumaci.<\/strong><\/p>\n\n\n\n<p><strong>Jin\u00fdmi slovy: i samotn\u00e9 jeden\u00ed n\u011bco \u201estoj\u00ed\u201c.<\/strong><\/p>\n\n\n\n<p>V b\u011b\u017en\u00fdch v\u00fdpo\u010dtech a kalkula\u010dk\u00e1ch se TEF odhaduje pr\u016fm\u011brn\u011b na p\u0159ibli\u017en\u011b 10 % celkov\u00e9ho denn\u00edho energetick\u00e9ho v\u00fddeje. Ve skute\u010dnosti v\u0161ak z\u00e1vis\u00ed p\u0159edev\u0161\u00edm na slo\u017een\u00ed stravy, konkr\u00e9tn\u011b na pom\u011bru makro\u017eivin.<\/p>\n\n\n\n<p><strong>TEF jednotliv\u00fdch makro\u017eivin:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tuky: p\u0159ibli\u017en\u011b 1 &#8211; 3 %<\/li>\n\n\n\n<li>sacharidy: p\u0159ibli\u017en\u011b 5 &#8211; 10 %<\/li>\n\n\n\n<li>b\u00edlkoviny: p\u0159ibli\u017en\u011b 15 &#8211; 30 %<\/li>\n<\/ul>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>To znamen\u00e1, \u017ee t\u011blo spot\u0159ebuje nejv\u00edce energie na zpracov\u00e1n\u00ed b\u00edlkovin a nejm\u00e9n\u011b na zpracov\u00e1n\u00ed tuk\u016f.<\/strong> <br><strong>Pr\u00e1v\u011b proto se b\u00edlkoviny \u010dasto spojuj\u00ed s hubnut\u00edm\u2026 m\u00edrn\u011b zvy\u0161uj\u00ed energetick\u00fd v\u00fddej a z\u00e1rove\u0148 podporuj\u00ed sytost.<\/strong><\/p>\n\n\n\n<p>Je v\u0161ak pot\u0159eba dodat jednu d\u016fle\u017eitou v\u011bc: extr\u00e9mn\u011b vysok\u00fd p\u0159\u00edjem b\u00edlkovin nen\u00ed \u0159e\u0161en\u00edm. U n\u011bkter\u00fdch jedinc\u016f m\u016f\u017ee v\u00e9st k tr\u00e1vic\u00edm obt\u00ed\u017e\u00edm (nad\u00fdm\u00e1n\u00ed, diskomfort) a v praxi nep\u0159in\u00e1\u0161\u00ed dal\u0161\u00ed benefity.<\/p>\n\n\n\n<p>Kdy\u017e mluv\u00edme o p\u0159im\u011b\u0159en\u00e9m p\u0159\u00edjmu, bav\u00edme se p\u0159ibli\u017en\u011b o 1,7 &#8211; 2,5 g b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti, ne o extr\u00e9mech.<\/p>\n\n\n\n<p>Z\u00e1rove\u0148 plat\u00ed, \u017ee vy\u0161\u0161\u00ed TEF u b\u00edlkovin zvy\u0161uje energetick\u00fd v\u00fddej.<\/p>\n\n\n\n<p>P\u0159i nab\u00edr\u00e1n\u00ed svalov\u00e9 hmoty, kde je c\u00edlem udr\u017eet m\u00edrn\u00fd kalorick\u00fd nadbytek, m\u016f\u017ee b\u00fdt tento efekt sp\u00ed\u0161e faktorem, se kter\u00fdm je pot\u0159eba po\u010d\u00edtat. <strong>Ne v\u00fdhodou ani nev\u00fdhodou, ale realitou.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Mal\u00e9 rozd\u00edly mezi lidmi existuj\u00ed. Ale nejsou magick\u00e9.<\/strong><\/p>\n\n\n\n<p><strong>Denn\u00ed energetickou pot\u0159ebu ovliv\u0148uj\u00ed tak\u00e9 faktory jako:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u011bk,<\/li>\n\n\n\n<li>pohlav\u00ed,<\/li>\n\n\n\n<li>v\u00fd\u0161ka a t\u011blesn\u00e1 hmotnost,<\/li>\n\n\n\n<li>t\u011blesn\u00e1 a vn\u011bj\u0161\u00ed teplota.<\/li>\n<\/ul>\n\n\n\n<p><strong>S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem baz\u00e1ln\u00ed metabolismus postupn\u011b kles\u00e1, v\u011bt\u0161\u00ed t\u011blo pot\u0159ebuje v\u00edce energie ne\u017e men\u0161\u00ed a \u017eeny maj\u00ed p\u0159i stejn\u00fdch parametrech zpravidla ni\u017e\u0161\u00ed baz\u00e1ln\u00ed metabolismus ne\u017e mu\u017ei, zejm\u00e9na kv\u016fli odli\u0161n\u00e9mu pom\u011bru svalov\u00e9 a tukov\u00e9 hmoty.<\/strong><\/p>\n\n\n\n<p>Existuj\u00ed i dal\u0161\u00ed faktory, jako genetika \u010di hormony, jejich vliv je v\u0161ak v b\u011b\u017en\u00e9 populaci pom\u011brn\u011b mal\u00fd.<strong> \u00damysln\u011b to zd\u016fraz\u0148ujeme, proto\u017ee pr\u00e1v\u011b hormon\u016fm se \u010dasto p\u0159isuzuje nep\u0159im\u011b\u0159en\u011b velk\u00e1 \u201evina\u201c.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\">Pokud bychom porovnali dva naprosto stejn\u00e9 lidi se stejnou hmotnost\u00ed, aktivitou, stravou i svalov\u00fdm rozlo\u017een\u00edm, p\u0159irozen\u00fd rozd\u00edl v energetick\u00e9 pot\u0159eb\u011b by byl p\u0159ibli\u017en\u011b 5 &#8211; 10 %, tedy okolo 150 kcal denn\u011b. Co\u017e p\u0159edstavuje asi 4 &#8211; 5 vla\u0161sk\u00fdch o\u0159ech\u016f, tedy zhruba 20 &#8211; 25 gram\u016f\u2026 <strong>Co je<\/strong> <strong>mno\u017estv\u00ed o\u0159ech\u016f na jeden hlt. A z toho maj\u00ed n\u011bkte\u0159\u00ed paniku? Opravdu?<\/strong><\/p>\n\n\n\n<p>V re\u00e1ln\u00e9m \u017eivot\u011b jsou v\u0161ak lid\u00e9 mnohem v\u00edce rozd\u00edln\u00ed, a proto se rozd\u00edly mezi jednotlivci mohou pohybovat i na \u00farovni 15 &#8211; 20 %, co\u017e p\u0159edstavuje p\u0159ibli\u017en\u011b 200 &#8211; 400 kcal denn\u011b.<\/p>\n\n\n\n<p>A pr\u00e1v\u011b tady se dost\u00e1v\u00e1me k nejd\u016fle\u017eit\u011bj\u0161\u00ed \u010d\u00e1sti.<\/p>\n\n\n\n<p><strong>Tyto rozd\u00edly mezi lidmi nezp\u016fsobuje \u201epokazen\u00fd metabolismus\u201c, ale p\u0159edev\u0161\u00edm:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>NEAT &#8211; ne\u00famysln\u00e1 fyzick\u00e1 aktivita,<\/strong><\/li>\n\n\n\n<li><strong>rozd\u00edly ve slo\u017een\u00ed stravy (TEF),<\/strong><\/li>\n\n\n\n<li><strong>a pom\u011br svalov\u00e9 a tukov\u00e9 hmoty.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Proto se na NEAT pod\u00edv\u00e1me samostatn\u011b a detailn\u011b v dal\u0161\u00ed kapitole, proto\u017ee pr\u00e1v\u011b tam vznikaj\u00ed nejv\u011bt\u0161\u00ed a z\u00e1rove\u0148 nejv\u00edce podce\u0148ovan\u00e9 rozd\u00edly v energetick\u00e9m v\u00fddeji mezi lidmi.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Co je metabolick\u00e1 adaptace, \u201ezpomalovan\u00fd\u201c nebo po\u0161kozen\u00fd metabolismus?<\/strong><\/h2>\n\n\n\n<p>Pojmy jako zpomalen\u00fd metabolismus, pokazen\u00fd metabolismus nebo metabolismus v h\u00e1ji pat\u0159\u00ed mezi nej\u010dast\u011bj\u0161\u00ed d\u016fvody frustrace p\u0159i hubnut\u00ed. Zn\u00ed dramaticky, ale ve skute\u010dnosti popisuj\u00ed n\u011bco mnohem jednodu\u0161\u0161\u00edho: p\u0159irozenou adaptaci t\u011bla na zm\u011bnu hmotnosti a energetick\u00e9ho p\u0159\u00edjmu.<\/p>\n\n\n\n<p>Metabolick\u00e1 adaptace nen\u00ed nemoc ani porucha. Neznamen\u00e1, \u017ee se tvoje org\u00e1ny \u201evypnou\u201c, p\u0159estanou spalovat energii nebo \u017ee si t\u011blo za\u010dne vyr\u00e1b\u011bt tuk ze vzduchu. Jde o logickou odpov\u011b\u010f organismu na dlouhodob\u00fd kalorick\u00fd deficit.<\/p>\n\n\n\n<p><strong>Kdy\u017e hubne\u0161, v t\u011ble se d\u011bj\u00ed t\u0159i naprosto racion\u00e1ln\u00ed v\u011bci:<\/strong><\/p>\n\n\n\n<p><strong>1. Men\u0161\u00ed t\u011blo pot\u0159ebuje m\u00e9n\u011b energie<\/strong><br>Pokud v\u00e1\u017e\u00ed\u0161 m\u00e9n\u011b, pot\u0159ebuje\u0161 m\u00e9n\u011b kalori\u00ed na z\u00e1kladn\u00ed fungov\u00e1n\u00ed i na pohyb. Men\u0161\u00ed t\u011blo m\u00e1 ni\u017e\u0161\u00ed energetick\u00e9 n\u00e1roky. Bez v\u00fdjimek, bez magie.<\/p>\n\n\n\n<p><strong>2. Doch\u00e1z\u00ed ke ztr\u00e1t\u011b metabolicky aktivn\u00ed tk\u00e1n\u011b &#8211; sval\u016f<\/strong><br>P\u0159i hubnut\u00ed se ztr\u00e1c\u00ed tuk, ale \u010dasto i \u010d\u00e1st svalov\u00e9 hmoty. Jeliko\u017e jsou svaly energeticky n\u00e1ro\u010dn\u00e9 na udr\u017eov\u00e1n\u00ed, jejich \u00fabytek vede ke sn\u00ed\u017een\u00ed baz\u00e1ln\u00edho metabolismu (BMR).<\/p>\n\n\n\n<p><strong>3. T\u011blo za\u010dne \u0161et\u0159it energi\u00ed na podv\u011bdom\u00e9 \u00farovni<\/strong><br>V kalorick\u00e9m deficitu se p\u0159irozen\u011b sni\u017euje spont\u00e1nn\u00ed pohyb. M\u00e9n\u011b se vrt\u00ed\u0161, m\u00e9n\u011b gestikuluje\u0161, v\u00edce sed\u00ed\u0161. Tento jev souvis\u00ed s poklesem NEAT, kter\u00e9mu se budeme detailn\u011b v\u011bnovat v samostatn\u00e9 kapitole.<\/p>\n\n\n\n<p>Tyto t\u0159i mechanismy spole\u010dn\u011b vytv\u00e1\u0159ej\u00ed dojem, \u017ee se \u201emetabolismus zpomalil\u201c.<\/p>\n\n\n\n<p>Ve skute\u010dnosti v\u0161ak jde o o\u010dek\u00e1van\u00fd a logick\u00fd proces, ne o poruchu.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>\ud83d\udc49 Metabolick\u00e1 adaptace tedy neznamen\u00e1, \u017ee hubnut\u00ed p\u0159estane fungovat. Znamen\u00e1 jen to, \u017ee stejn\u00fd kalorick\u00fd deficit u\u017e po \u010dase nevytv\u00e1\u0159\u00ed stejn\u00fd efekt, proto\u017ee se t\u011blo zm\u011bnilo. Proto je pot\u0159eba pravideln\u011b aktualizovat 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>Adaptivn\u00ed termogeneze a re\u017eim hladov\u011bn\u00ed &#8211; logika bez magie<\/strong><\/h2>\n\n\n\n<p>S pojmem metabolick\u00e1 adaptace se \u010dasto spojuje tak\u00e9 v\u00fdraz adaptivn\u00ed termogeneze nebo popul\u00e1rn\u00ed re\u017eim hladov\u011bn\u00ed. Pr\u00e1v\u011b tady vznik\u00e1 nejv\u00edce m\u00fdt\u016f.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Adaptivn\u00ed termogeneze je re\u00e1ln\u011b existuj\u00edc\u00ed, v\u011bdecky popsan\u00fd jev, p\u0159i kter\u00e9m energetick\u00fd v\u00fddej klesne o n\u011bco v\u00edce, ne\u017e by odpov\u00eddalo pouze \u00fabytku hmotnosti a sval\u016f. D\u016fle\u017eit\u00e9 je ale slovo o n\u011bco.<\/strong><\/p>\n\n\n\n<p><strong>V\u00fdzkumy, nap\u0159\u00edklad Martins et al., 2020 (a je jich v\u00edce), ukazuj\u00ed, \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 stabilizaci hmotnosti se v\u00fdrazn\u011b sni\u017euje nebo \u00fapln\u011b miz\u00ed.<\/li>\n<\/ul>\n\n\n\n<p>V praxi jde o rozd\u00edl \u0159\u00e1dov\u011b des\u00edtek kalori\u00ed denn\u011b.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>V\u011bdeck\u00e1 srovn\u00e1n\u00ed mezi lidmi ukazuj\u00ed, \u017ee skute\u010dn\u00e9 metabolick\u00e9 rozd\u00edly jsou dramaticky men\u0161\u00ed, ne\u017e by se podle internetu, Instagramu a v\u011b\u010dn\u00fdch v\u00fdmluv mohlo zd\u00e1t.<\/strong><\/p>\n\n\n\n<p>Pokud bychom porovnali dva naprosto stejn\u00e9 lidi: stejn\u00e1 hmotnost, stejn\u00e9 rozlo\u017een\u00ed sval\u016f, stejn\u00e9 aktivity b\u011bhem dne, stejn\u00fd energetick\u00fd p\u0159\u00edjem&#8230; p\u0159irozen\u00fd rozd\u00edl v jejich energetick\u00e9 pot\u0159eb\u011b by byl p\u0159ibli\u017en\u011b 5 &#8211; 10 %. <strong>V p\u0159ekladu do reality: asi 150 kcal denn\u011b.<\/strong><\/p>\n\n\n\n<p>Tyto rozd\u00edly vznikaj\u00ed kv\u016fli drobnostem, jako jsou <strong>nepatrn\u00e9 pohyby (ano, i klep\u00e1n\u00ed prsty), m\u00edrn\u011b odli\u0161n\u00e1 termoregulace nebo \u00fapln\u011b ban\u00e1ln\u00ed fyziologick\u00e9 odchylky.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>A te\u010f to podstatn\u00e9.<\/strong><br><strong>150 kcal je p\u0159ibli\u017en\u011b 4 &#8211; 5 vla\u0161sk\u00fdch o\u0159ech\u016f\u2026 asi 25 gram\u016f. Mno\u017estv\u00ed o\u0159ech\u016f na jeden hlt.<\/strong><br><strong>Ano\u2026 p\u0159esn\u011b z toho maj\u00ed n\u011bkte\u0159\u00ed lid\u00e9 paniku. Opravdu.<\/strong><br><strong>Z mal\u00e9 hrsti o\u0159ech\u016f.<\/strong><br><strong>Z n\u011b\u010deho, co si t\u011blo \u201evykompenzuje\u201c p\u00e1r postaven\u00edmi se ze \u017eidle nav\u00edc.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Takov\u00fd rozd\u00edl je nav\u00edc v b\u011b\u017en\u00e9m \u017eivot\u011b prakticky nezm\u011b\u0159iteln\u00fd, proto\u017ee v realit\u011b nikdy nenajde\u0161 dva lidi, kte\u0159\u00ed by byli ve v\u0161em \u00fapln\u011b stejn\u00ed. A u\u017e v\u016fbec ne v tom, jak se h\u00fdbou, sed\u00ed, stoj\u00ed, chod\u00ed, gestikuluj\u00ed a funguj\u00ed b\u011bhem dne.<\/p>\n\n\n\n<p>Proto m\u00e1 smysl d\u00edvat se na metabolismus realisti\u010dt\u011bj\u0161\u00edm pohledem. Kdy\u017e zohledn\u00edme skute\u010dn\u00e9 rozd\u00edly v chov\u00e1n\u00ed, pohybu a slo\u017een\u00ed stravy, rozd\u00edly mezi jednotlivci se b\u011b\u017en\u011b pohybuj\u00ed na \u00farovni 15 &#8211; 20 %, tedy p\u0159ibli\u017en\u011b 200 &#8211; 400 kcal denn\u011b.<\/p>\n\n\n\n<p><strong>Co\u017e je obrazn\u011b \u0159e\u010deno hrst o\u0159ech\u016f\u2026<\/strong><br><strong>Ne \u201epokazen\u00fd metabolismus\u201c.<\/strong><br><strong>Ne \u201ere\u017eim hladov\u011bn\u00ed\u201c.<\/strong><br><strong>A u\u017e v\u016fbec ne biologick\u00e1 sabot\u00e1\u017e tv\u00e9ho t\u011bla.<\/strong><\/p>\n\n\n\n<p><strong>Adaptivn\u00ed termogeneze rozhodn\u011b nen\u00ed mechanismus, kter\u00fd by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zastavil hubnut\u00ed,<\/li>\n\n\n\n<li>\u201ezni\u010dil\u201c metabolismus,<\/li>\n\n\n\n<li>nebo zp\u016fsobil, \u017ee t\u011blo bude ukl\u00e1dat tuk ze vzduchu i bez kalorick\u00e9ho nadbytku.<\/li>\n<\/ul>\n\n\n\n<p>Takzvan\u00fd re\u017eim hladov\u011bn\u00ed je proto zav\u00e1d\u011bj\u00edc\u00ed pojem. Nevystihuje realitu. T\u011blo nep\u0159estane spalovat energii &#8211; jen se chov\u00e1 \u00fasporn\u011bji, proto\u017ee dost\u00e1v\u00e1 m\u00e9n\u011b zdroj\u016f.<\/p>\n\n\n\n<p>Po dosa\u017een\u00ed stabiln\u00ed hmotnosti se adaptivn\u00ed termogeneze v\u00fdrazn\u011b zm\u00edr\u0148uje. Nez\u016fst\u00e1v\u00e1 \u017e\u00e1dn\u00e9 trval\u00e9 \u201epo\u0161kozen\u00ed\u201c, kter\u00e9 by sis musela nebo musel n\u00e9st po zbytek \u017eivota.<\/p>\n\n\n\n<p><strong>\ud83d\udc49 Z v\u011bdeck\u00e9ho hlediska tedy neexistuje d\u016fvod k panice.<br>To, co z\u016fst\u00e1v\u00e1 \u201enevysv\u011btlen\u00e9\u201c, je v b\u011b\u017en\u00e9m \u017eivot\u011b zanedbateln\u00e9 a rozhodn\u011b to nen\u00ed hlavn\u00ed d\u016fvod, pro\u010d m\u00e1 n\u011bkdo pocit, \u017ee hubne pomaleji ne\u017e ostatn\u00ed.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>NEAT: m\u00edsto, kde vznikaj\u00ed skute\u010dn\u00e9 rozd\u00edly mezi lidmi<\/strong><\/h2>\n\n\n\n<p>Pokud existuje jedna slo\u017eka energetick\u00e9ho v\u00fddeje, kter\u00e1 skute\u010dn\u011b vysv\u011btluje rozd\u00edly mezi lidmi, je to <strong>NEAT &#8211; non-exercise activity thermogenesis.<\/strong><\/p>\n\n\n\n<p><strong>NEAT p\u0159edstavuje ve\u0161kerou energii, kterou sp\u00e1l\u00ed\u0161 mimo v\u011bdom\u00e9 cvi\u010den\u00ed.<\/strong> <strong>Pat\u0159\u00ed sem nap\u0159\u00edklad:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ch\u016fze,<\/strong><\/li>\n\n\n\n<li><strong>st\u00e1n\u00ed,<\/strong><\/li>\n\n\n\n<li><strong>zm\u011bna polohy,<\/strong><\/li>\n\n\n\n<li><strong>gestikulace,<\/strong><\/li>\n\n\n\n<li><strong>vrt\u011bn\u00ed se,<\/strong><\/li>\n\n\n\n<li><strong>drobn\u00e9 pohyby b\u011bhem dne (rukama, nohama\u2026).<\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>NEAT je nejvariabiln\u011bj\u0161\u00ed slo\u017ekou metabolismu.<\/strong> <strong>U sedav\u00fdch jedinc\u016f m\u016f\u017ee tvo\u0159it p\u0159ibli\u017en\u011b 15 % denn\u00edho v\u00fddeje, u extr\u00e9mn\u011b aktivn\u00edch lid\u00ed i v\u00edce ne\u017e 50 %.<\/strong><\/p>\n\n\n\n<p>V praxi to znamen\u00e1 rozd\u00edly:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200 &#8211; 400 kcal denn\u011b u b\u011b\u017en\u00e9 populace,<\/li>\n\n\n\n<li>300 &#8211; 600+ kcal denn\u011b mezi velmi sedav\u00fdm a velmi aktivn\u00edm \u010dlov\u011bkem.<\/li>\n<\/ul>\n\n\n\n<p><strong>A te\u010f d\u016fle\u017eit\u00fd fakt: cvi\u010den\u00ed samotn\u00e9 tvo\u0159\u00ed jen 5 &#8211; 15 % denn\u00edho energetick\u00e9ho v\u00fddeje.<\/strong><\/p>\n\n\n\n<p>To je d\u016fvod, pro\u010d:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dva lid\u00e9 se stejn\u00fdm tr\u00e9ninkem mohou hubnout \u00fapln\u011b jinak,<\/li>\n\n\n\n<li>\u201ehodina v posilovn\u011b\u201c \u010dasto nevykompenzuje zbytek sedav\u00e9ho dne, i kdy\u017e je to po\u0159\u00e1d lep\u0161\u00ed ne\u017e ned\u011blat v\u016fbec nic\u2026<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Studie ukazuj\u00ed, \u017ee:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ob\u00e9zn\u00ed jedinci sed\u00ed v pr\u016fm\u011bru o 2 hodiny denn\u011b v\u00edce ne\u017e \u0161t\u00edhl\u00ed,<\/strong><\/li>\n\n\n\n<li><strong>tento rozd\u00edl m\u016f\u017ee p\u0159edstavovat a\u017e 350 kcal denn\u011b,<\/strong><\/li>\n\n\n\n<li><strong>RMR u ob\u00e9zn\u00edch a \u0161t\u00edhl\u00fdch lid\u00ed b\u00fdv\u00e1 podobn\u00e9 &#8211; rozd\u00edl je ve chov\u00e1n\u00ed b\u011bhem dne.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Dal\u0161\u00ed v\u00fdzkumy potvrdily, \u017ee:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lid\u00e9 s n\u00edzkou ne\u00famyslnou aktivitou zaznamenali nejv\u011bt\u0161\u00ed n\u00e1r\u016fst tukov\u00e9 hmoty b\u011bhem sledovan\u00fdch obdob\u00ed,<\/li>\n\n\n\n<li>pokud by byli stejn\u011b aktivn\u00ed jako \u0161t\u00edhl\u00ed jedinci, mohli by denn\u011b sp\u00e1lit o 300 kcal v\u00edce bez jak\u00e9hokoli extra tr\u00e9ninku.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>\ud83d\udc49 NEAT je hlavn\u00edm d\u016fvodem, pro\u010d se zd\u00e1, \u017ee n\u011bkte\u0159\u00ed lid\u00e9 maj\u00ed \u201erychlej\u0161\u00ed metabolismus\u201c.<\/strong> <strong>Ve skute\u010dnosti v\u0161ak nejde o metabolismus, ale o zp\u016fsob, jak\u00fdm t\u011blo funguje b\u011bhem cel\u00e9ho dne.<\/strong><\/p>\n\n\n\n<p>A pr\u00e1v\u011b proto je NEAT jedn\u00edm z nejsiln\u011bj\u0161\u00edch n\u00e1stroj\u016f, kter\u00e9 m\u00e1me pod kontrolou &#8211; bez extr\u00e9m\u016f, bez fitka, bez z\u00e1zrak\u016f. NEAT se ned\u00e1 \u201eodcvi\u010dit\u201c ve\u010der v posilovn\u011b &#8211; vznik\u00e1 b\u011bhem cel\u00e9ho dne, \u010dasto ani\u017e by sis to uv\u011bdomovala.<\/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-1-819x1024.png\" loading=\"lazy\" alt=\"Nie tr\u00e9ning, ale NEAT je kde vznikaj\u00fa rozdiely medzi chud\u00fdmi a ob\u00e9znymi\" class=\"wp-image-448\" srcset=\"https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/01\/Nie-trening-ale-NEAT_SKpng-1-819x1024.png 819w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/01\/Nie-trening-ale-NEAT_SKpng-1-240x300.png 240w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/01\/Nie-trening-ale-NEAT_SKpng-1-768x960.png 768w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2026\/01\/Nie-trening-ale-NEAT_SKpng-1.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\u00e1nek, hormony a metabolismus: ne vin\u00edk, ale zesilova\u010d<\/strong><\/h2>\n\n\n\n<p>Po debat\u00e1ch o metabolismu, adaptaci a NEAT se \u010dasto dost\u00e1v\u00e1me k dal\u0161\u00edmu obl\u00edben\u00e9mu t\u00e9matu: <strong>hormony<\/strong>. Leptin, ghrelin, kortizol. Internet je r\u00e1d ozna\u010duje za \u201eneviditeln\u00e9 zabij\u00e1ky metabolismu\u201c.<\/p>\n\n\n\n<p>Realita je ale podstatn\u011b m\u00e9n\u011b dramatick\u00e1.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Hormony metabolismus nekaz\u00ed. Ale dok\u00e1\u017eou v\u00fdrazn\u011b zes\u00edlit to, co u\u017e se d\u011bje. P\u0159edev\u0161\u00edm hlad, \u00fanavu, chu\u0165 k j\u00eddlu a schopnost dodr\u017eovat re\u017eim.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sp\u00e1nek jako z\u00e1kladn\u00ed regula\u010dn\u00ed mechanismus<\/strong><\/h3>\n\n\n\n<p><strong>Nedostatek sp\u00e1nku neznamen\u00e1, \u017ee se metabolismus \u201evypne\u201c. Znamen\u00e1 to, \u017ee t\u011blo za\u010dne fungovat v hor\u0161\u00edch podm\u00ednk\u00e1ch.<\/strong> V\u00fdzkumy opakovan\u011b ukazuj\u00ed, \u017ee sp\u00e1nkov\u00e1 deprivace:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sni\u017euje klidovou rychlost metabolismu (RMR),<\/li>\n\n\n\n<li>zvy\u0161uje hladinu kortizolu,<\/li>\n\n\n\n<li>zvy\u0161uje ghrelin (hormon hladu),<\/li>\n\n\n\n<li>sni\u017euje leptin (hormon sytosti),<\/li>\n\n\n\n<li>zhor\u0161uje citlivost na inzulin,<\/li>\n\n\n\n<li>naru\u0161uje REM i hlubok\u00fd sp\u00e1nek.<\/li>\n<\/ul>\n\n\n\n<p><strong>V\u00fdsledek<\/strong>? Ne \u201epokazen\u00fd metabolismus\u201c, ale:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>v\u011bt\u0161\u00ed hlad,<\/li>\n\n\n\n<li>hor\u0161\u00ed regulace chuti k j\u00eddlu,<\/li>\n\n\n\n<li>ni\u017e\u0161\u00ed spont\u00e1nn\u00ed aktivita (NEAT),<\/li>\n\n\n\n<li>v\u00edce \u00fanavy,<\/li>\n\n\n\n<li>men\u0161\u00ed schopnost dodr\u017eet kalorick\u00fd c\u00edl.<\/li>\n<\/ul>\n\n\n\n<p>A to je p\u0159esn\u011b ten moment, kdy m\u00e1 spousta lid\u00ed pocit, \u017ee \u201eu\u017e jim nic nefunguje\u201c.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Leptin, ghrelin a kortizol: co d\u011blaj\u00ed v&nbsp;realit\u011b<\/strong><\/h3>\n\n\n\n<p><strong>Leptin: <\/strong>Je sign\u00e1l sytosti. Kdy\u017e jeho hladina klesne, mozek dost\u00e1v\u00e1 informaci: j\u00eddla je m\u00e1lo.<\/p>\n\n\n\n<p>P\u0159i p\u0159\u00edsn\u00fdch diet\u00e1ch leptin kles\u00e1 pom\u011brn\u011b rychle, co\u017e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zvy\u0161uje hlad,<\/li>\n\n\n\n<li>sni\u017euje pocit nasycen\u00ed,<\/li>\n\n\n\n<li>rozla\u010fuje dal\u0161\u00ed hormony reguluj\u00edc\u00ed chu\u0165 k j\u00eddlu.<\/li>\n<\/ul>\n\n\n\n<p>\u010c\u00edm p\u0159\u00edsn\u011bj\u0161\u00ed dieta, t\u00edm v\u00fdrazn\u011bj\u0161\u00ed tento efekt.<\/p>\n\n\n\n<p><strong>Ghrelin: <\/strong>Je sign\u00e1l hladu. P\u0159i nedostatku sp\u00e1nku i p\u0159i dlouhodob\u00e9m deficitu stoup\u00e1. Neznamen\u00e1 to, \u017ee t\u011blo sabotuje hubnut\u00ed &#8211; jen se sna\u017e\u00ed zajistit energii.<\/p>\n\n\n\n<p><strong>Kortizol: <\/strong>Kortizol se zvy\u0161uje p\u0159i:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dlouhodob\u00e9m kalorick\u00e9m deficitu,<\/li>\n\n\n\n<li>nadm\u011brn\u00e9m tr\u00e9ninkov\u00e9m objemu,<\/li>\n\n\n\n<li>stresu,<\/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 regeneraci,<\/li>\n\n\n\n<li>podporuje zadr\u017eov\u00e1n\u00ed vody,<\/li>\n\n\n\n<li>m\u016f\u017ee blokovat leptinov\u00fd sign\u00e1l v mozku,<\/li>\n\n\n\n<li>zvy\u0161uje pocit hladu a \u00fanavy.<\/li>\n<\/ul>\n\n\n\n<p>To je d\u016fvod, pro\u010d po dlouh\u00e9 a drastick\u00e9 diet\u011b lid\u00e9 \u010dasto nevypadaj\u00ed \u201e\u0161t\u00edhlej\u0161\u00ed\u201c, ale sp\u00ed\u0161e vy\u010derpan\u011b a zavodn\u011bn\u011b.<\/p>\n\n\n\n<p><strong>Pro\u010d hormony nejsou hlavn\u00ed vin\u00edk?<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\">Je d\u016fle\u017eit\u00e9 pochopit jednu v\u011bc: <strong>hormony nevytv\u00e1\u0159ej\u00ed tuk ze vzduchu.<\/strong><\/p>\n\n\n\n<p>To, co d\u011blaj\u00ed, je:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zvy\u0161uj\u00ed chu\u0165 k j\u00eddlu,<\/li>\n\n\n\n<li>sni\u017euj\u00ed pocit sytosti,<\/li>\n\n\n\n<li>sni\u017euj\u00ed spont\u00e1nn\u00ed pohyb,<\/li>\n\n\n\n<li>zhor\u0161uj\u00ed schopnost dr\u017eet re\u017eim.<\/li>\n<\/ul>\n\n\n\n<p>\u010cili znovu:<\/p>\n\n\n\n<p><strong>\u27a1\ufe0f zesilova\u010d chov\u00e1n\u00ed, ne biologick\u00e1 sabot\u00e1\u017e.<\/strong><\/p>\n\n\n\n<p>Zaj\u00edmav\u00fd (a \u010dasto nepochopen\u00fd) fakt:<\/p>\n\n\n\n<p><strong>Kr\u00e1tkodob\u00e9 zv\u00fd\u0161en\u00ed kalori\u00ed, zejm\u00e9na z komplexn\u00edch sacharid\u016f, odborn\u011b ozna\u010dovan\u00e9 jako Refeed, dok\u00e1\u017ee:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>sn\u00ed\u017eit kortizol,<\/strong><\/li>\n\n\n\n<li><strong>zv\u00fd\u0161it leptin,<\/strong><\/li>\n\n\n\n<li><strong>zlep\u0161it pocit energie,<\/strong><\/li>\n\n\n\n<li><strong>sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Zm\u011bny leptinu toti\u017e v kr\u00e1tkodob\u00e9m horizontu nesouvis\u00ed prim\u00e1rn\u011b s tukovou hmotou, ale s metabolismem gluk\u00f3zy v tukov\u00e9 bu\u0148ce.<\/p>\n\n\n\n<p>Proto:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>extr\u00e9mn\u011b dlouh\u00e9 diety bez p\u0159est\u00e1vek \u010dasto selh\u00e1vaj\u00ed,<\/li>\n\n\n\n<li>rozumn\u011b nastaven\u00e9 udr\u017eovac\u00ed f\u00e1ze maj\u00ed sv\u00e9 opodstatn\u011bn\u00ed.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>A co hydratace?<\/strong><\/h3>\n\n\n\n<p>Hydratace sice nen\u00ed \u201emetabolick\u00fd hack\u201c, ale:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dehydratace zhor\u0161uje v\u00fdkon,<\/li>\n\n\n\n<li>zvy\u0161uje \u00fanavu,<\/li>\n\n\n\n<li>m\u016f\u017ee negativn\u011b ovlivnit metabolick\u00e9 procesy.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>P\u0159i dne\u0161n\u00edm j\u00eddeln\u00ed\u010dku bohat\u00e9m na maso, uzeniny, zpracovan\u00e9 potraviny, slan\u00e1 a sladk\u00e1 j\u00eddla\u2026 je vy\u0161\u0161\u00ed p\u0159\u00edjem tekutin naprosto logick\u00fd.<\/strong> <strong>Ne jako z\u00e1zrak, ale jako z\u00e1kladn\u00ed podm\u00ednka norm\u00e1ln\u00edho fungov\u00e1n\u00ed.<\/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)lze ovlivnit rychlost metabolismu<\/strong><\/h2>\n\n\n\n<p>Ne v\u0161echno, co ovliv\u0148uje tvou denn\u00ed energetickou pot\u0159ebu, m\u00e1\u0161 pod kontrolou. N\u011bkter\u00e9 faktory jsou dan\u00e9 biologi\u00ed a evoluc\u00ed. Jin\u00e9 dok\u00e1\u017ee\u0161 ovlivnit pom\u011brn\u011b v\u00fdrazn\u011b. Pokud v\u00ed\u0161, kam se \u201ed\u00edvat\u201c.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Co m\u016f\u017eeme ovlivnit: jak v praxi \u201ezrychlit metabolismus\u201c bez m\u00fdt\u016f<\/strong><\/h3>\n\n\n\n<p><strong>Termick\u00fd efekt stravy (TEF)<\/strong><br>T\u011blo spot\u0159ebuje v\u00edce energie na zpracov\u00e1n\u00ed b\u00edlkovin ne\u017e tuk\u016f nebo sacharid\u016f. B\u00edlkoviny maj\u00ed TEF p\u0159ibli\u017en\u011b 15 &#8211; 30 %, tuky jen 1 &#8211; 3 %. Nejde o z\u00e1zrak, ale o mal\u00fd, stabiln\u00ed bonus k denn\u00edmu energetick\u00e9mu v\u00fddeji.<\/p>\n\n\n\n<p><strong>Pom\u011br svalov\u00e9 a tukov\u00e9 hmoty<\/strong><br>Svaly jsou metabolicky aktivn\u011bj\u0161\u00ed ne\u017e tuk. 1 kg sval\u016f spot\u0159ebuje p\u0159ibli\u017en\u011b 13 kcal denn\u011b, tuk jen kolem 4,5 kcal. V\u00edce svalov\u00e9 hmoty znamen\u00e1 vy\u0161\u0161\u00ed kalorickou pot\u0159ebu.<\/p>\n\n\n\n<p><strong>Pohyb b\u011bhem dne (AEE, zejm\u00e9na NEAT)<\/strong><br>V\u011bdom\u00e9 cvi\u010den\u00ed tvo\u0159\u00ed jen malou \u010d\u00e1st denn\u00edho v\u00fddeje. Mnohem v\u011bt\u0161\u00ed rozd\u00edl d\u011bl\u00e1 to, kolik se h\u00fdbe\u0161 mimo tr\u00e9nink: ch\u016fze, st\u00e1n\u00ed, gestikulace, zm\u011bna polohy. Pr\u00e1v\u011b tady vznikaj\u00ed rozd\u00edly mezi lidmi v \u0159\u00e1du stovek kalori\u00ed denn\u011b.<\/p>\n\n\n\n<p><strong>T\u011blesn\u00e1 hmotnost<\/strong><br>Men\u0161\u00ed t\u011blo pot\u0159ebuje m\u00e9n\u011b energie. Pokud hubne\u0161, tvoje kalorick\u00e1 pot\u0159eba se bude logicky sni\u017eovat. Ne proto, \u017ee by se metabolismus \u201ezpomalil\u201c, ale proto, \u017ee t\u011blo m\u00e1 ni\u017e\u0161\u00ed n\u00e1roky.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Co ovlivnit nem\u016f\u017eeme: tady \u017e\u00e1dn\u00fd trik, \u010daj ani influencer nepom\u016f\u017ee<\/strong><\/h3>\n\n\n\n<p><strong>V\u011bk<\/strong><br>S p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem baz\u00e1ln\u00ed metabolismus postupn\u011b kles\u00e1. Jde o pomal\u00fd a p\u0159irozen\u00fd proces, ne o n\u00e1hlou zm\u011bnu po t\u0159ic\u00edtce.<\/p>\n\n\n\n<p><strong>Pohlav\u00ed<\/strong><br>\u017deny maj\u00ed p\u0159i stejn\u00fdch parametrech zpravidla ni\u017e\u0161\u00ed baz\u00e1ln\u00ed metabolismus ne\u017e mu\u017ei. D\u016fvodem je mimo jin\u00e9 rozd\u00edln\u00fd pom\u011br svalov\u00e9 a tukov\u00e9 hmoty.<\/p>\n\n\n\n<p><strong>V\u00fd\u0161ka<\/strong><br>Vy\u0161\u0161\u00ed t\u011blo pot\u0159ebuje v\u00edce energie na fungov\u00e1n\u00ed. To je \u010dist\u00e1 fyzika a ned\u00e1 se \u201eoptimalizovat\u201c. Tady se s t\u011blem ned\u00e1 smlouvat.<\/p>\n\n\n\n<p><strong>Mal\u00e9 individu\u00e1ln\u00ed rozd\u00edly<\/strong><br>Existuj\u00ed, ale jsou v\u00fdrazn\u011b men\u0161\u00ed, ne\u017e se \u010dasto tvrd\u00ed. U velmi podobn\u00fdch lid\u00ed jde v\u011bt\u0161inou o rozd\u00edl 5 &#8211; 10 %, ne o stovky kalori\u00ed denn\u011b.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Metabolismus se ned\u00e1 z\u00e1zra\u010dn\u011b zrychlit. D\u00e1 se ale \u201enastavit\u201c tak, aby ses soust\u0159edila na to, co m\u00e1\u0161 pod kontrolou, a nebojovala s t\u00edm, co zm\u011bnit nem\u016f\u017ee\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, jak zv\u00fd\u0161it sv\u00e9 NEAT (bez fitka a bez extr\u00e9m\u016f)<\/strong><\/h2>\n\n\n\n<p>NEAT nen\u00ed o tom, \u017ee mus\u00ed\u0161 v\u00edc cvi\u010dit. Je o tom, jak se h\u00fdbe\u0161 b\u011bhem cel\u00e9ho dne, \u010dasto \u00fapln\u011b nev\u011bdom\u011b. Pr\u00e1v\u011b tady vznikaj\u00ed nejv\u011bt\u0161\u00ed rozd\u00edly mezi lidmi.<\/p>\n\n\n\n<p>Co m\u016f\u017ee\u0161 d\u011blat v praxi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>St\u0159\u00eddej sezen\u00ed a st\u00e1n\u00ed b\u011bhem pr\u00e1ce.<\/strong> I oby\u010dejn\u00e9 postaven\u00ed se ka\u017ed\u00fdch 30\u201360 minut d\u011bl\u00e1 rozd\u00edl. Pomoci m\u016f\u017ee i drobnost, nap\u0159\u00edklad p\u00edt z men\u0161\u00ed sklenice, aby ses musela \u010dast\u011bji zvednout a doj\u00edt si pro vodu.<\/li>\n\n\n\n<li><strong>Denn\u011b se projdi, pokud m\u00e1\u0161 sedav\u00e9 zam\u011bstn\u00e1n\u00ed<\/strong>. 7\u201310 tis\u00edc krok\u016f denn\u011b nen\u00ed magick\u00e9 \u010d\u00edslo, ale v praxi m\u00e1 velmi dobr\u00fd z\u00e1klad. Pravideln\u00e1 ch\u016fze v\u00fdrazn\u011b zvy\u0161uje NEAT, ani\u017e by zat\u011b\u017eovala t\u011blo.<\/li>\n\n\n\n<li><strong>Schody m\u00edsto v\u00fdtahu.<\/strong> Zn\u00ed to ban\u00e1ln\u011b, ale je to jeden z nejjednodu\u0161\u0161\u00edch zp\u016fsob\u016f, jak m\u00edt v\u00edce pohybu bez pl\u00e1nov\u00e1n\u00ed.<\/li>\n\n\n\n<li><strong>Vym\u011b\u0148 kr\u00e1tk\u00e9 j\u00edzdy autem za ch\u016fzi<\/strong>. Pokud m\u00e1\u0161 obchod, po\u0161tu nebo kav\u00e1rnu p\u00e1r minut od domu, ch\u016fze ud\u011bl\u00e1 v\u00edc ne\u017e \u201edokonal\u00fd\u201c tr\u00e9nink jednou denn\u011b.<\/li>\n\n\n\n<li><strong>Telefonuj ve stoje nebo b\u011bhem ch\u016fze.<\/strong> Jednoduch\u00e9, efektivn\u00ed, bez dal\u0161\u00edho \u010dasu.<\/li>\n\n\n\n<li><strong>H\u00fdbej se i doma<\/strong>. \u00daklid, va\u0159en\u00ed, v\u011b\u0161en\u00ed pr\u00e1dla, vyn\u00e1\u0161en\u00ed ko\u0161e. V\u0161echno se po\u010d\u00edt\u00e1. NEAT nen\u00ed jen o \u201esportu\u201c, ale o \u017eivot\u011b.<\/li>\n\n\n\n<li><strong>Zm\u011b\u0148 drobn\u00e9 n\u00e1vyky.<\/strong> Parkuj d\u00e1l, vystup o zast\u00e1vku d\u0159\u00edv, projdi se po kancel\u00e1\u0159i, prot\u00e1hni se, zm\u011b\u0148 polohu. Tyto mal\u00e9 v\u011bci se b\u011bhem dne s\u010d\u00edtaj\u00ed.<\/li>\n<\/ul>\n\n\n\n<p>Pr\u00e1v\u011b obrovsk\u00e9 rozd\u00edly v NEAT jsou hlavn\u00edm d\u016fvodem, pro\u010d n\u011bkte\u0159\u00ed lid\u00e9 p\u0159ib\u00edraj\u00ed nebo hubnou snadn\u011bji ne\u017e jin\u00ed\u2026 i kdy\u017e jed\u00ed a cvi\u010d\u00ed velmi podobn\u011b.<\/p>\n\n\n\n<p>Metabolismus nen\u00ed poka\u017een\u00fd.<br>Nen\u00ed l\u00edn\u00fd, sabotuj\u00edc\u00ed ani \u201ev re\u017eimu p\u0159e\u017eit\u00ed\u201c, kter\u00fd by sis omylem aktivovala jednou dietou.<\/p>\n\n\n\n<p><strong>Je to sou\u010det proces\u016f, kter\u00e9 maj\u00ed jasnou logiku:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>men\u0161\u00ed t\u011blo pot\u0159ebuje m\u00e9n\u011b energie,<\/strong><\/li>\n\n\n\n<li><strong>org\u00e1ny spot\u0159ebuj\u00ed v\u011bt\u0161inu v\u00fddeje,<\/strong><\/li>\n\n\n\n<li><strong>rozd\u00edly mezi lidmi nevznikaj\u00ed z\u00e1zra\u010dn\u011b, ale p\u0159edev\u0161\u00edm v pohybu b\u011bhem dne,<\/strong><\/li>\n\n\n\n<li><strong>hormony chov\u00e1n\u00ed zesiluj\u00ed, ned\u011blaj\u00ed z\u00e1zraky,<\/strong><\/li>\n\n\n\n<li><strong>a metabolick\u00e1 adaptace je o\u010dek\u00e1van\u00e1 reakce, ne po\u0161kozen\u00ed.<\/strong><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff2e6\"><strong>Nejv\u011bt\u0161\u00ed rozd\u00edl mezi lidmi nevznik\u00e1 v \u201erychlosti metabolismu\u201c, ale v tom, jak vypad\u00e1 jejich b\u011b\u017en\u00fd den.<\/strong> Kolik se h\u00fdbou, jak sp\u00ed, jak jed\u00ed, jak dlouho jsou v deficitu a jak \u010dasto se sna\u017e\u00ed j\u00edt proti fyziologii m\u00edsto toho, aby s n\u00ed spolupracovali.<\/p>\n\n\n\n<p><strong>Dobr\u00e1 zpr\u00e1va?<br>Nemus\u00ed\u0161 metabolismus opravovat.<br>Sta\u010d\u00ed ho pochopit a p\u0159estat s n\u00edm bojovat.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Pokud chce\u0161 v\u011bd\u011bt, kolik energie tvoje t\u011blo re\u00e1ln\u011b pot\u0159ebuje, za\u010dni v\u00fdpo\u010dtem sv\u00e9ho <strong><a href=\"https:\/\/nutrelino.com\/cs\/calculators\/cev\" target=\"_blank\" rel=\"noreferrer noopener\">denn\u00edho energetick\u00e9ho v\u00fddeje (TDEE)<\/a><\/strong>. Od toho se toti\u017e odv\u00edj\u00ed v\u0161echno ostatn\u00ed: hubnut\u00ed, udr\u017eov\u00e1n\u00ed i nab\u00edr\u00e1n\u00ed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\ud83d\udc49 Metabolismus nen\u00ed tv\u016fj nep\u0159\u00edtel. Je to jen syst\u00e9m, kter\u00fd funguje p\u0159esn\u011b tak, jak 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","protected":false},"excerpt":{"rendered":"<p>Pomal\u00fd metabolismus ani \u201ere\u017eim hladov\u011bn\u00ed\u201c nejsou d\u016fvodem, pro\u010d hubnut\u00ed nefunguje. Vysv\u011btlujeme, z \u010deho se metabolismus skl\u00e1d\u00e1, kde vznikaj\u00ed rozd\u00edly mezi lidmi a pro\u010d je NEAT kl\u00ed\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":[17],"tags":[96,406,196,410,412,113,402,408],"class_list":["post-447","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strava-a-vyziva-cs","tag-bmi-cs","tag-bmr-cs","tag-chytre-stravovani","tag-metabolizmus-cs","tag-neat-cs","tag-obezita-cs","tag-tdee-cs","tag-tef-cs"],"_links":{"self":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/447","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=447"}],"version-history":[{"count":1,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/447\/revisions"}],"predecessor-version":[{"id":449,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/447\/revisions\/449"}],"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=447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/categories?post=447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/tags?post=447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}