{"id":78494,"date":"2023-12-14T08:19:00","date_gmt":"2023-12-14T07:19:00","guid":{"rendered":"https:\/\/www.bezec.eu\/kolko-kalorii-musite-spalit-aby-ste-schudli-pol-kilogramu\/"},"modified":"2023-12-28T11:12:03","modified_gmt":"2023-12-28T10:12:03","slug":"kolko-kalorii-musite-spalit-aby-ste-schudli-pol-kilogramu","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/kolko-kalorii-musite-spalit-aby-ste-schudli-pol-kilogramu\/","title":{"rendered":"Ko\u013eko kal\u00f3ri\u00ed mus\u00edte sp\u00e1li\u0165, aby ste schudli pol kilogramu?"},"content":{"rendered":"\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\" style=\"font-size:22px\">\n<p class=\"has-text-align-left is-style-large\" style=\"font-size:22px;text-transform:none\"><em>Ak chcete schudn\u00fa\u0165 a zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku, mus\u00edte sp\u00e1li\u0165 viac kal\u00f3ri\u00ed, ako spotrebujete, a vytvori\u0165 tzv. Kalorick\u00fd deficit. To sa zvy\u010dajne dosiahne zn\u00ed\u017een\u00edm pr\u00edjmu kal\u00f3ri\u00ed a zv\u00fd\u0161en\u00edm ich spa\u013eovania. Ak chcete schudn\u00fa\u0165 jednu libru, mus\u00edte sp\u00e1li\u0165 rovnak\u00fd po\u010det kal\u00f3ri\u00ed, ak\u00fd obsahuje t\u00e1to libra. V\u0161eobecne sa u\u017e dlho odpor\u00fa\u010da, \u017ee mus\u00edte sp\u00e1li\u0165 o 3500 kilokal\u00f3ri\u00ed viac, ako zjete.  <\/em>schudli pol kila<em>. Mus\u00edte to dodr\u017eiava\u0165 jeden t\u00fd\u017ede\u0148 a potom mus\u00edte ma\u0165 ka\u017ed\u00fd de\u0148 deficit 500 kilokal\u00f3ri\u00ed.<\/em><\/p>\n<\/blockquote>\n\n<p>Hoci toto bol \u0161tandardn\u00fd predpoklad chudnutia, nov\u0161ie v\u00fdskumy uk\u00e1zali, \u017ee chudnutie je zlo\u017eitej\u0161ie, ne\u017e nazna\u010duje tento z\u00e1kladn\u00fd vzorec kalorick\u00e9ho deficitu.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-koncept-3-500-kilokalorii\"><strong>Koncept 3 500 kilokal\u00f3ri\u00ed<\/strong><\/h2>\n\n<p>My\u0161lienka 3 500 kilokal\u00f3ri\u00ed sa prv\u00fdkr\u00e1t objavila v roku 1958, ke\u010f lek\u00e1r Max Wishnofsky uverejnil \u010dl\u00e1nok, v ktorom navrhol, \u017ee vytvorenie kalorick\u00e9ho deficitu umo\u017en\u00ed \u010dloveku schudn\u00fa\u0165 pol kilogramu. T\u00e1to my\u0161lienka sa uv\u00e1dza v \u010fal\u0161\u00edch \u0161t\u00fadi\u00e1ch, ako aj v tis\u00edcoch popul\u00e1rnych \u010dl\u00e1nkov o chudnut\u00ed.<\/p>\n\n<p>Nov\u0161ie \u0161t\u00fadie v\u0161ak tento z\u00e1kladn\u00fd model spochybnili. Vedci dok\u00e1zali, \u017ee vytvorenie kalorick\u00e9ho deficitu sp\u00f4sobuje viac ako len \u00fabytok tuku. Z\u00e1rove\u0148 doch\u00e1dza k \u00fabytku (spa\u013eovaniu) svalovej hmoty.  <\/p>\n\n<p>D\u00f4le\u017eit\u00e9 je uvedomi\u0165 si, \u017ee telesn\u00fd tuk nie je len tuk. \u010cist\u00fd tuk obsahuje pribli\u017ene 9 kcal\/gram, \u010do znamen\u00e1, \u017ee strata pol kilogramu tuku by sa rovnala pribli\u017ene 4 100 kilokal\u00f3ri\u00e1m. Telesn\u00fd tuk je v\u0161ak zmesou tuku, tekut\u00edn a bielkov\u00edn, a preto sa odhaduje na 3 500 kilokal\u00f3ri\u00ed na kilogram.<\/p>\n\n<p>Skuto\u010dn\u00fd obsah kal\u00f3ri\u00ed v jednom kilograme tuku teda z\u00e1vis\u00ed od jeho zlo\u017eenia, ktor\u00e9 sa m\u00f4\u017ee l\u00ed\u0161i\u0165. Niektor\u00e9 \u0161t\u00fadie uk\u00e1zali, \u017ee kilogram tuku m\u00f4\u017ee obsahova\u0165 od 3400 do 3750 kilokal\u00f3ri\u00ed.<\/p>\n\n<p>Ke\u010f\u017ee telesn\u00fd tuk obsahuje bielkoviny, po\u010das chudnutia str\u00e1cate aj svalov\u00fa hmotu. Vezmite na vedomie, \u017ee strata svalovej hmoty m\u00f4\u017ee ma\u0165 ve\u013emi v\u00fdrazn\u00fd vplyv na v\u00e1\u0161 celkov\u00fd metabolizmus.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Kalorick\u00fd deficit<\/strong><\/h2>\n\n<p>Pod\u013ea hypot\u00e9zy 3 500 kilokal\u00f3ri\u00ed by mal deficit 500 kcal denne vies\u0165 k \u00fabytku pol kilogramu tuku za t\u00fd\u017ede\u0148. Bohu\u017eia\u013e, d\u00f4kazy ukazuj\u00fa, \u017ee toto pravidlo v\u00fdrazne nadhodnocuje, ko\u013eko kilogramov \u010dlovek skuto\u010dne strat\u00ed v d\u00f4sledku deficitu.<\/p>\n\n<p>V kr\u00e1tkodobom horizonte m\u00f4\u017ee v\u00e1\u0161 \u00fabytok tuku predstavova\u0165 a\u017e pol kilogramu za t\u00fd\u017ede\u0148. Ako sa v\u0161ak men\u00ed zlo\u017eenie tela a prisp\u00f4sobuje sa metabolizmus, r\u00fdchlos\u0165 \u00fabytku hmotnosti sa spoma\u013euje.<\/p>\n\n<p>V\u00fdskum N\u00e1rodn\u00e9ho in\u0161tit\u00fatu zdravia (NIH) v skuto\u010dnosti poukazuje na to, \u017ee z\u00e1kladn\u00fd v\u00fdpo\u010det 3500 kilokal\u00f3ri\u00ed nezoh\u013ead\u0148uje, ako sa men\u00ed v\u00e1\u0161 metabolizmus, ke\u010f sa sna\u017e\u00edte schudn\u00fa\u0165. Mo\u017eno budete potrebova\u0165 e\u0161te v\u00e4\u010d\u0161\u00ed kalorick\u00fd deficit, aby ste po\u010das svojho \u00fasilia zaznamenali skuto\u010dn\u00fd \u00fabytok hmotnosti. Ke\u010f\u017ee pri \u00fabytku telesn\u00e9ho tuku str\u00e1cate aj svalov\u00fa hmotu, v\u00e1\u0161 metabolizmus sa za\u010dne spoma\u013eova\u0165, \u010d\u00edm sa zni\u017euje r\u00fdchlos\u0165 spa\u013eovania kal\u00f3ri\u00ed.<\/p>\n\n<p>Preto sa niekedy po\u010das chudnutia dostanete do stavu, ke\u010f cvi\u010d\u00edte, ale chudnutie sa zastav\u00ed. V niektor\u00fdch pr\u00edpadoch m\u00f4\u017ee dokonca nasta\u0165 situ\u00e1cia, \u017ee si telo udr\u017eiava tukov\u00e9 z\u00e1soby, \u010do s\u0165a\u017euje chudnutie napriek tomu, \u017ee st\u00e1le udr\u017eiavate kalorick\u00fd deficit.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Ako dosiahnu\u0165 kalorick\u00fd deficit<\/strong><\/h2>\n\n<p>Aj ke\u010f star\u00fd syst\u00e9m 3500 kilokal\u00f3ri\u00ed nemus\u00ed by\u0165 \u00faplne presn\u00fd, je pravda, \u017ee chudnutie si vy\u017eaduje spa\u013eovanie v\u00e4\u010d\u0161ieho mno\u017estva kal\u00f3ri\u00ed, ako spotrebujete. Na dosiahnutie tohto kalorick\u00e9ho deficitu m\u00f4\u017eete urobi\u0165 nieko\u013eko vec\u00ed.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Zn\u00ed\u017eenie pr\u00edjmu kal\u00f3ri\u00ed<\/strong><\/h2>\n\n<p>Zn\u00ed\u017eenie mno\u017estva kal\u00f3ri\u00ed prijat\u00fdch po\u010das d\u0148a m\u00f4\u017ee by\u0165 d\u00f4le\u017eitou s\u00fa\u010das\u0165ou ka\u017ed\u00e9ho pl\u00e1nu na zn\u00ed\u017eenie hmotnosti. Je v\u0161ak d\u00f4le\u017eit\u00e9 doda\u0165 telu palivo, ktor\u00e9 potrebuje na efekt\u00edvne fungovanie.<\/p>\n\n<p>Ak pr\u00edli\u0161 obmedz\u00edte pr\u00edjem kal\u00f3ri\u00ed, va\u0161e telo bude hladova\u0165. V\u00fdsledkom bude pomal\u0161\u00ed metabolizmus a chudnutie bude \u0165a\u017e\u0161ie. Ve\u013emi pr\u00edsne n\u00edzkokalorick\u00e9 di\u00e9ty m\u00f4\u017eu ma\u0165 za n\u00e1sledok aj stratu svalovej hmoty, \u010do m\u00f4\u017ee br\u00e1ni\u0165 \u010fal\u0161iemu \u00fasiliu o zn\u00ed\u017eenie hmotnosti.<\/p>\n\n<p>Stravujte sa vyv\u00e1\u017eene, aj ke\u010f obmedzujete kal\u00f3rie. Odstr\u00e1nenie pr\u00e1zdnych kal\u00f3ri\u00ed z nezdrav\u00fdch potrav\u00edn a zameranie sa na v\u00fd\u017eivn\u00fa a vyv\u00e1\u017een\u00fa stravu pom\u00e1ha.<\/p>\n\n<p>Cvi\u010denie je d\u00f4le\u017eitou s\u00fa\u010das\u0165ou chudnutia, ale nie je to magick\u00e9 zakl\u00ednadlo. Bezpe\u010dn\u00e1 a zdrav\u00e1 miera \u00fabytku hmotnosti je pribli\u017ene pol a\u017e jeden kilogram t\u00fd\u017edenne. Ak je v\u00e1\u0161 \u00fabytok hmotnosti r\u00fdchlej\u0161\u00ed, mo\u017eno okrem tuku str\u00e1cate aj pr\u00edli\u0161 ve\u013ea svalovej hmoty.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Mno\u017estvo sp\u00e1len\u00fdch kal\u00f3ri\u00ed z\u00e1vis\u00ed od mnoh\u00fdch faktorov vr\u00e1tane:<\/strong><\/h2>\n\n<p>&#8211; V\u00fdber \u010dinnosti<br\/>&#8211; \u00darove\u0148 \u00fasilia (r\u00fdchlos\u0165, intenzita)<br\/>&#8211; \u010cas str\u00e1ven\u00fd cvi\u010den\u00edm<br\/>&#8211; Va\u0161a hmotnos\u0165<br\/>&#8211; V\u00e1\u0161 aktu\u00e1lny metabolizmus<\/p>\n\n<p>Napr\u00edklad, aby ste sp\u00e1lili 500 kilokal\u00f3ri\u00ed, mus\u00edte zabehn\u00fa\u0165 pribli\u017ene 8 km, preto\u017ee priemern\u00fd be\u017eec sp\u00e1li pribli\u017ene 100 kcal na 1,5 km. Ak m\u00e1te nadv\u00e1hu alebo beh\u00e1te r\u00fdchlo, pravdepodobne sp\u00e1lite viac. Na druhej strane, ak ste \u013eah\u0161\u00ed alebo be\u017e\u00edte s ni\u017e\u0161ou intenzitou, pravdepodobne sp\u00e1lite menej.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-mohlo-by-vas-zajimat\">Mohlo by v\u00e1s zauj\u00edma\u0165<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.bezec.eu\/kolik-kalorii-musite-spalit-kdyz-chcete-zhubnout-pul-kila\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ko\u013eko kal\u00f3ri\u00ed mus\u00edte sp\u00e1li\u0165, aby ste schudli pol kilogramu?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.bezec.eu\/kalorie-neni-kalorie\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ke\u010f kal\u00f3ria nie je len kal\u00f3ria<\/a><\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>Zn\u00ed\u017eenie po\u010dtu kal\u00f3ri\u00ed v kombin\u00e1cii s cvi\u010den\u00edm<\/strong><\/h2>\n\n<p>Ak nem\u00e1te \u010das alebo energiu na sp\u00e1lenie 500 kilokal\u00f3ri\u00ed denne cvi\u010den\u00edm, m\u00f4\u017eete pou\u017ei\u0165 kombin\u00e1ciu zn\u00ed\u017eenia kal\u00f3ri\u00ed a cvi\u010denia. Ak ka\u017ed\u00fd de\u0148 sp\u00e1lite 300 kcal, mus\u00edte tie\u017e zn\u00ed\u017ei\u0165 odpor\u00fa\u010dan\u00fd pr\u00edjem kal\u00f3ri\u00ed o 200 kcal denne. Kombin\u00e1cia zn\u00ed\u017eenia pr\u00edjmu kal\u00f3ri\u00ed a kal\u00f3ri\u00ed sp\u00e1len\u00fdch cvi\u010den\u00edm vytvor\u00ed potrebn\u00fd deficit 500 kilokal\u00f3ri\u00ed denne. Va\u0161ou \u00falohou je zisti\u0165, ko\u013eko kal\u00f3ri\u00ed denne potrebujete. Kalorick\u00e1 kalkula\u010dka v\u00e1m pom\u00f4\u017ee zisti\u0165, ko\u013eko kal\u00f3ri\u00ed va\u0161e telo denne potrebuje.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Zr\u00fdchlenie spa\u013eovania<\/strong><\/h2>\n\n<p>Sk\u00faste do svojho tr\u00e9ningov\u00e9ho programu prida\u0165 silov\u00fd a r\u00fdchlostn\u00fd tr\u00e9ning. Jednou z mnoh\u00fdch v\u00fdhod silov\u00e9ho tr\u00e9ningu je, \u017ee budovanie v\u00e4\u010d\u0161ej svalovej hmoty zvy\u0161uje spa\u013eovanie kal\u00f3ri\u00ed pri cvi\u010den\u00ed aj odpo\u010dinku. Ak budete vykon\u00e1va\u0165 silov\u00fd tr\u00e9ning hne\u010f po n\u00e1ro\u010dnom be\u017eeckom tr\u00e9ningu, budete m\u00f4c\u0165 vyu\u017ei\u0165 nasleduj\u00faci de\u0148 odpo\u010dinku ako de\u0148 skuto\u010dnej regener\u00e1cie.<\/p>\n\n<p>Zv\u00fd\u0161enie pr\u00edjmu bielkov\u00edn a zaradenie pravideln\u00e9ho silov\u00e9ho tr\u00e9ningu v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 schudn\u00fa\u0165, zn\u00ed\u017ei\u0165 \u00fabytok svalovej hmoty a dokonca vybudova\u0165 viac svalovej hmoty. Ke\u010f\u017ee svaly potrebuj\u00fa viac kal\u00f3ri\u00ed ako tuk, zvy\u0161ovanie svalovej hmoty tie\u017e pom\u00e1ha zr\u00fdchli\u0165 metabolizmus.<\/p>\n\n<p>Nemus\u00edte dv\u00edha\u0165 \u0165a\u017ek\u00e9 v\u00e1hy, aby ste z\u00edskali v\u00fdhody silov\u00e9ho tr\u00e9ningu. Sk\u00faste nieko\u013ekokr\u00e1t t\u00fd\u017edenne pravidelne vykon\u00e1va\u0165 nieko\u013eko jednoduch\u00fdch cvikov, ako s\u00fa cviky na posilnenie jadra alebo dolnej \u010dasti tela.<\/p>\n\n<p>Cvi\u010denie s vysokou intenzitou v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 aj na za\u010diatku v\u00e1\u0161ho \u00fasilia o chudnutie t\u00fdm, \u017ee zv\u00fd\u0161i spa\u013eovanie kal\u00f3ri\u00ed. Ak nie ste pripraven\u00ed na tak\u00e9to n\u00e1ro\u010dn\u00e9 cvi\u010denia, zamerajte sa po\u010das tr\u00e9ningu na kr\u00e1tke intervaly vy\u0161\u0161ej intenzity. Napr\u00edklad po\u010das tr\u00e9ningu na bicykli m\u00f4\u017eete vynalo\u017ei\u0165 30 sek\u00fand maxim\u00e1lneho \u00fasilia a potom na nieko\u013eko min\u00fat spomali\u0165. A tieto intervaly nieko\u013ekokr\u00e1t zopakujte.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Nieko\u013eko slov o tom, ako sa c\u00edti\u0165 dobre<\/strong><\/h2>\n\n<p>Hoci star\u00e9 pravidlo o 3 500 kilokal\u00f3ri\u00e1ch nie je \u00faplne presn\u00e9, neznamen\u00e1 to, \u017ee je bezcenn\u00e9. Zn\u00ed\u017eenie alebo sp\u00e1lenie 500 kcal za de\u0148 s\u00edce nevedie presne k strate pol kilogramu za t\u00fd\u017ede\u0148, ale st\u00e1le je to dobr\u00fd v\u00fdchodiskov\u00fd bod pre chudnutie. Nes\u00fastre\u010fte sa pr\u00edli\u0161 na \u010d\u00edslo na v\u00e1he. Sna\u017ete sa venova\u0165 pozornos\u0165 tomu, ako sa celkovo c\u00edtite. Na meranie pokroku pou\u017e\u00edvajte in\u00e9 merania ako hmotnos\u0165, napr\u00edklad po\u010det centimetrov, ktor\u00e9 ste stratili, alebo to, ako v\u00e1m sed\u00ed oble\u010denie. Budete z toho ove\u013ea menej vystresovan\u00ed. Mo\u017eno sa postupne tuky nahradia zdrav\u00fdmi svalmi.<\/p>\n\n<h2 class=\"wp-block-heading\" id=\"h-najdete-nas-i-na-socialnich-sitich\"><strong>Najdete n\u00e1s i na soci\u00e1ln\u00edch s\u00edt\u00edch:<\/strong><\/h2>\n\n\n\n<p>Instagram: <a href=\"https:\/\/www.instagram.com\/bezecplus\/\">bezecplus<\/a><br>Facebook str\u00e1nky: <a href=\"https:\/\/www.facebook.com\/pomalybezec\">B\u011b\u017eec<\/a> (\u010cr), <a href=\"https:\/\/www.facebook.com\/Bezkyne2023\">B\u011b\u017ekyn\u011b<\/a> (\u010cr)<br>Facebook skupiny: <a href=\"https:\/\/www.facebook.com\/groups\/Bezec\">B\u011b\u017eec+<\/a> (\u010cr), <a href=\"https:\/\/www.facebook.com\/groups\/bezkyneplus\">B\u011b\u017ekyn\u011b+<\/a> (\u010cr), <a href=\"https:\/\/www.facebook.com\/groups\/bezecsck\">My\u0161lienky B\u011b\u017eca<\/a> (Sk)<br>youtube: <a href=\"https:\/\/www.youtube.com\/@BezecPlus\">B\u011b\u017eec Plus<\/a><br><strong>Podporujeme:<\/strong> <a href=\"https:\/\/13hrichurodicovstvi.cz\/\">13 h\u0159\u00edch\u016f rodi\u010dovstv\u00ed<\/a> &#8211; jedine\u010dn\u00fd projekt, kter\u00fd si kliknut\u00ed zaslou\u017e\u00ed<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ak chcete schudn\u00fa\u0165 a zn\u00ed\u017ei\u0165 mno\u017estvo telesn\u00e9ho tuku, mus\u00edte sp\u00e1li\u0165 viac kal\u00f3ri\u00ed, ako spotrebujete, a vytvori\u0165 tzv. Kalorick\u00fd deficit. To sa zvy\u010dajne dosiahne zn\u00ed\u017een\u00edm pr\u00edjmu kal\u00f3ri\u00ed a zv\u00fd\u0161en\u00edm ich spa\u013eovania. Ak chcete schudn\u00fa\u0165 jednu libru, mus\u00edte sp\u00e1li\u0165 rovnak\u00fd po\u010det kal\u00f3ri\u00ed, ak\u00fd obsahuje t\u00e1to libra. V\u0161eobecne sa u\u017e dlho odpor\u00fa\u010da, \u017ee mus\u00edte sp\u00e1li\u0165 o 3500 kilokal\u00f3ri\u00ed [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":76660,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1946],"tags":[],"class_list":{"0":"post-78494","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-pre-tych-ktori-chcu-schudnut"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.4 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ko\u013eko kal\u00f3ri\u00ed mus\u00edte sp\u00e1li\u0165, aby ste schudli pol kilogramu? - bezec.eu<\/title>\n<meta name=\"description\" content=\"Ko\u013eko kal\u00f3ri\u00ed a predov\u0161etk\u00fdm ko\u013eko mus\u00edte sp\u00e1li\u0165, aby ste schudli pol kila? 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