{"id":11423,"date":"2024-03-18T09:21:05","date_gmt":"2024-03-18T09:21:05","guid":{"rendered":"https:\/\/estheticbcn.com\/?p=11423"},"modified":"2024-03-18T09:20:48","modified_gmt":"2024-03-18T09:20:48","slug":"metabolisme_lent_cat","status":"publish","type":"post","link":"https:\/\/estheticbcn.com\/ca\/metabolisme_lent_cat\/","title":{"rendered":"Metabolisme lent, excusa o realitat?"},"content":{"rendered":"<p>El <strong>metabolisme<\/strong> o <strong>despesa energ\u00e8tica<\/strong> en rep\u00f2s s\u00f3n les <strong>reaccions qu\u00edmiques cel\u00b7lulars<\/strong> que <strong>transformen els aliments en energia<\/strong>. Aquesta energia \u00e9s necess\u00e0ria per mantenir la vida i necessitem emmagatzemar-la per disposar de reserves.<\/p>\n<p>Moltes persones amb <strong>sobrep\u00e8s o obesitat culpen<\/strong> el seu <strong>metabolisme del guany de pes<\/strong>, \u00e9s cert o senzillament una excusa?<\/p>\n<p>A diversos estudis cl\u00ednics s&#8217;ha demostrat que la p\u00e8rdua de pes comporta una p\u00e8rdua de la despesa energ\u00e8tica total, tant per disminuci\u00f3 de la despesa en rep\u00f2s com en exercici. \u00c9s a dir, en el proc\u00e9s de p\u00e8rdua de pes hi ha un descens de la despesa energ\u00e8tica durant l&#8217;exercici.<\/p>\n<p>I, per qu\u00e8 es produeix aquesta p\u00e8rdua de despesa energ\u00e8tica? Es produeix perqu\u00e8 l&#8217;efici\u00e8ncia del m\u00fascul a nivells de treball baixos augmenta, aix\u00ed es crema menys energia fent exercici del que normalment es gastaria. L&#8217;organisme estalvia energia i es tendeix a reganar el pes perdut.<\/p>\n<p>Hem de tenir en compte a m\u00e9s que el metabolisme est\u00e0 directament relacionat amb la quantitat de massa muscular, \u00e9s a dir, si disminueix la massa muscular, disminueix el metabolisme o despesa energ\u00e8tica. A l&#8217;envelliment es produeix de forma natural una sarcop\u00e8nia o p\u00e8rdua de massa muscular i aix\u00f2 comporta una disminuci\u00f3 de la despesa energ\u00e8tica fins i tot fent exercici. Les dietes poden comportar un descens de massa muscular i amb aix\u00f2 un descens de la despesa energ\u00e8tica.<\/p>\n<p>Aix\u00ed doncs, podem variar i augmentar el nostre metabolisme?<\/p>\n<p>Tenint en compte que la p\u00e8rdua de pes comporta p\u00e8rdua de la despesa energ\u00e8tica i un augment de l&#8217;efici\u00e8ncia muscular en nivells de baix treball, les dues accions possibles s\u00f3n:<\/p>\n<ul>\n<li><strong>Augmentar el nivell de treball muscular<\/strong>, \u00e9s a dir, entrenar m\u00e9s intensament<\/li>\n<li><strong>Augmentar la massa muscular<\/strong> per tenir m\u00e9s quantitat de m\u00fascul fent feina.<\/li>\n<\/ul>\n<p>Per augmentar la quantitat de massa muscular i el nivell de treball muscular \u00e9s imprescindible una font de prote\u00efnes d&#8217;alt valor biol\u00f2gic i treball tant aer\u00f2bic com de resist\u00e8ncia muscular. Especialment important en menopausa i envelliment. De fet, les persones de m\u00e9s de 60 anys requereixen m\u00e9s quantitat de prote\u00efnes que les persones joves, d&#8217;1,2 a 1,5 g\/kg de pes en majors i 80 gr\/kg de pes en joves.<\/p>\n<p><strong>Resumint,<\/strong><\/p>\n<p>La <strong>dieta<\/strong>, <strong>l&#8217;exercici<\/strong> i alguns <strong>f\u00e0rmacs s\u00f3n \u00fatils per a la p\u00e8rdua de pes<\/strong>, per\u00f2 aquesta acompanya una disminuci\u00f3 de la despesa energ\u00e8tica. En perdre pes, tamb\u00e9 es pot perdre massa muscular sobretot en persones a partir d&#8217;una edat. La p\u00e8rdua de massa muscular fa menys efectiu lexercici.<\/p>\n<p>\u00c9s <strong>imprescindible<\/strong>, doncs, una <strong>ingesta adequada de prote\u00efnes<\/strong>, augmentar el grau <strong>d&#8217;intensitat de l&#8217;exercici i treballar<\/strong> de forma activa la<strong> resist\u00e8ncia muscular<\/strong> per guanyar massa muscular i fer el nostre metabolisme m\u00e9s efectiu.<\/p>\n<p>Dieta mediterr\u00e0nia i exercici aer\u00f2bic de 30-60 minuts 5 cops per setmana amb 20 minuts de treball de resist\u00e8ncia 2-3 cops per setmana \u00e9s l&#8217;ideal.<\/p>\n<p>Mans a l&#8217;obra!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>El metabolisme o despesa energ\u00e8tica en rep\u00f2s s\u00f3n les reaccions qu\u00edmiques cel\u00b7lulars que transformen els aliments en energia. Aquesta energia \u00e9s necess\u00e0ria per mantenir la vida i necessitem emmagatzemar-la per disposar de reserves. Moltes persones amb sobrep\u00e8s o obesitat culpen el seu metabolisme del guany de pes, \u00e9s cert o senzillament una excusa? A diversos&#8230;<a class=\"more-link\" href=\"https:\/\/estheticbcn.com\/ca\/metabolisme_lent_cat\/\">Llegir m\u00e9s<\/a><\/p>\n","protected":false},"author":5,"featured_media":11425,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48,47,46],"tags":[671,1335,857,283,284,1336],"class_list":["post-11423","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-esthetic-bcn-ca","category-nutricio","category-salut-i-bellesa","tag-massa-muscular","tag-metabolisme-lent","tag-obesitat","tag-perdida-de-peso-ca","tag-perdua-de-pes","tag-sarcopenia-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Metabolisme lent, excusa o realitat? - Esthetic BCN<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/estheticbcn.com\/ca\/metabolisme_lent_cat\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Metabolisme lent, excusa o realitat? - Esthetic BCN\" \/>\n<meta property=\"og:description\" content=\"El metabolisme o despesa energ\u00e8tica en rep\u00f2s s\u00f3n les reaccions qu\u00edmiques cel\u00b7lulars que transformen els aliments en energia. 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