{"id":263,"date":"2024-07-03T13:04:22","date_gmt":"2024-07-03T13:04:22","guid":{"rendered":"https:\/\/beyond.mk\/fitnesagol\/?p=263"},"modified":"2024-07-14T21:22:18","modified_gmt":"2024-07-14T21:22:18","slug":"7-najcesti-pricini-zosto-ne-gubite-onolku-kilogrami-kolku-sto-ocekuvate","status":"publish","type":"post","link":"https:\/\/beyond.mk\/fitnesagol\/7-najcesti-pricini-zosto-ne-gubite-onolku-kilogrami-kolku-sto-ocekuvate\/","title":{"rendered":"7 \u043d\u0430\u0458\u0447\u0435\u0441\u0442\u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u0437\u043e\u0448\u0442\u043e \u043d\u0435 \u0433\u0443\u0431\u0438\u0442\u0435 \u043e\u043d\u043e\u043b\u043a\u0443 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0441\u0442\u0435 \u043e\u0447\u0435\u043a\u0443\u0432\u0430\u043b\u0435"},"content":{"rendered":"\n
\n

\u041d\u0430\u0458\u0447\u0435\u0441\u0442\u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u0437\u043e\u0448\u0442\u043e \u043d\u0435 \u0433\u0443\u0431\u0438\u0442\u0435 \u043e\u043d\u043e\u043b\u043a\u0443 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0441\u0442\u0435 \u043e\u0447\u0435\u043a\u0443\u0432\u0430\u043b\u0435 \u0441\u0435:<\/p>\n\n\n\n

    \n
  1. \u041d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0442\u0435 \u043e\u0434 \u043c\u0430\u0441\u0442\u0438\u0442\u0435 \u0431\u0435\u0437 \u0434\u0430 \u0438\u0437\u0433\u0443\u0431\u0438\u0442\u0435 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/li>\n\n\n\n
  2. \u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/li>\n\n\n\n
  3. \u041d\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/li>\n\n\n\n
  4. \u041d\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0446\u0435\u043b\u043e\u0441\u043d\u0430 \u0445\u0440\u0430\u043d\u0430 (whole foods)<\/li>\n\n\n\n
  5. \u041d\u0435 \u0432\u0435\u0436\u0431\u0430\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e<\/li>\n\n\n\n
  6. \u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043c\u043d\u043e\u0433\u0443 \u0448\u0435\u045c\u0435\u0440\u0438<\/li>\n\n\n\n
  7. \u041d\u0435 \u043f\u0438\u0435\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u0432\u043e\u0434\u0430<\/li>\n<\/ol>\n<\/div><\/div>\n\n\n\n\n\n\n \n \n Table of Contents<\/title>\n <link rel=\"stylesheet\" href=\"styles.css\">\n<\/head>\n<body>\n <div class=\"toc-container\">\n <center><h4>\u0412\u043e \u043e\u0432\u0430\u0430 \u0441\u0442\u0430\u0442\u0438\u0458\u0430:<\/h4><\/center>\n <nav class=\"toc\">\n <a href=\"#masti\">\u041d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0442\u0435 \u043e\u0434 \u043c\u0430\u0441\u0442\u0438\u0442\u0435 \u0431\u0435\u0437 \u0434\u0430 \u0438\u0437\u0433\u0443\u0431\u0438\u0442\u0435 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/a>\n <a href=\"#kalorii\">\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/a>\n <a href=\"#proteini\">\u041d\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/a>\n <a href=\"#celosna\">\u041d\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0446\u0435\u043b\u043e\u0441\u043d\u0430 \u0445\u0440\u0430\u043d\u0430 (whole foods)<\/a>\n <a href=\"#vezbate\">\u041d\u0435 \u0432\u0435\u0436\u0431\u0430\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e<\/a>\n <a href=\"#sekjeri\">\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043c\u043d\u043e\u0433\u0443 \u0448\u0435\u045c\u0435\u0440\u0438<\/a>\n <a href=\"#voda\">\u041d\u0435 \u043f\u0438\u0435\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u0432\u043e\u0434\u0430<\/a>\n <\/nav>\n<\/body>\n<\/html>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile\" style=\"grid-template-columns:auto 30%\"><div class=\"wp-block-media-text__content\">\n<p>\u0410\u043a\u043e \u0441\u0435 \u0445\u0440\u0430\u043d\u0438\u0442\u0435 \u0437\u0434\u0440\u0430\u0432\u043e \u0438 \u0440\u0435\u0434\u043e\u0432\u043d\u043e \u0432\u0435\u0436\u0431\u0430\u0442\u0435, \u043d\u043e \u043d\u0435 \u0443\u0441\u043f\u0435\u0432\u0430\u0442\u0435 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u043c\u043e\u0436\u0435 \u0434\u0430 \u0435 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0432\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e \u0441\u0435 \u0441\u043f\u0440\u043e\u0442\u0438\u0441\u0442\u0432\u0430\u0432\u0443\u0432\u0430 \u043d\u0430 \u043f\u0440\u043e\u043c\u0435\u043d\u0430\u0442\u0430 \u0438 \u0432\u0440\u0435\u043c\u0435 \u0435 \u0434\u0430 \u0458\u0430 \u0441\u043c\u0435\u043d\u0438\u0442\u0435 \u0441\u0442\u0440\u0430\u0442\u0435\u0433\u0438\u0458\u0430\u0442\u0430.<\/p>\n<\/div><figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"327\" height=\"327\" src=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/07\/pexels-shvets-production-6975474-1.jpg\" alt=\"zena koja stoi na rozeva vaga\" class=\"wp-image-433 size-full\" srcset=\"https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/07\/pexels-shvets-production-6975474-1.jpg 327w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/07\/pexels-shvets-production-6975474-1-300x300.jpg 300w, https:\/\/beyond.mk\/fitnesagol\/wp-content\/uploads\/2024\/07\/pexels-shvets-production-6975474-1-150x150.jpg 150w\" sizes=\"auto, (max-width: 327px) 100vw, 327px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"masti\">\u041d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0442\u0435 \u043e\u0434 \u043c\u0430\u0441\u0442\u0438\u0442\u0435 \u0431\u0435\u0437 \u0434\u0430 \u0438\u0437\u0433\u0443\u0431\u0438\u0442\u0435 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/h2>\n\n\n\n<p>\u0427\u0435\u0441\u0442\u043e \u0441\u0435 \u0441\u043b\u0443\u0447\u0443\u0432\u0430 \u043a\u043e\u0433\u0430 \u045c\u0435 \u0437\u0430\u0441\u0442\u0430\u043d\u0435\u0442\u0435 \u043d\u0430 \u0432\u0430\u0433\u0430, \u0431\u0440\u043e\u0458\u043a\u0430\u0442\u0430 \u0434\u0430 \u0431\u0438\u0434\u0435 \u0438\u0441\u0442\u0430 \u043d\u0435\u043a\u043e\u043b\u043a\u0443 \u0434\u0435\u043d\u043e\u0432\u0438 \u0438\u043b\u0438 \u043d\u0435\u0434\u0435\u043b\u0438 \u043f\u043e \u0440\u0435\u0434 \u043d\u043e \u0442\u043e\u0430 \u043d\u0435 \u0437\u043d\u0430\u0447\u0438 \u0434\u0435\u043a\u0430 \u043d\u0435 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0442\u0435 \u043e\u0434 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043c\u0430\u0441\u0442\u0438. \u0421\u043e \u0440\u0435\u0434\u043e\u0432\u043d\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435 \u0441\u0435 \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430\u0442\u0430 \u043c\u0430\u0441\u0430, \u0430 \u0441\u0435 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0430\u0442 \u043c\u0430\u0441\u043d\u043e\u0442\u0438\u0438\u0442\u0435 \u0432\u043e \u0442\u0435\u043b\u043e\u0442\u043e \u0432\u043e \u0438\u0441\u0442\u043e \u0432\u0440\u0435\u043c\u0435 \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0430\u043a\u043e \u043f\u043e\u043a\u0440\u0430\u0458 \u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u0442\u0435 \u043f\u043e\u0447\u043d\u0430\u043b\u0435 \u0438 \u0441\u043e \u0434\u0438\u0435\u0442\u0430 \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0441\u043a\u0430 \u0431\u0430\u0437\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28642676\/\" target=\"_blank\">1<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5867436\/\" target=\"_blank\">2<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"kalorii\">\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438<\/h2>\n\n\n\n<p>\u041c\u043d\u043e\u0433\u0443 \u043b\u0443\u0453\u0435 \u0438\u043c\u0430\u0430\u0442 \u043f\u043e\u0442\u0435\u0448\u043a\u043e\u0442\u0438\u0438 \u0434\u0430 \u0433\u0438 <a href=\"https:\/\/beyond.mk\/fitnesagol\/%d1%82%d1%80%d0%b8-%d0%bb%d0%b5%d1%81%d0%bd%d0%b8-%d1%87%d0%b5%d0%ba%d0%be%d1%80%d0%b8-%d0%b7%d0%b0-%d0%b3%d1%83%d0%b1%d0%b5%d1%9a%d0%b5-%d0%bd%d0%b0-%d0%b2%d0%b8%d1%88%d0%be%d0%ba%d0%be%d1%82-%d0%ba\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043d\u0430\u043c\u0430\u043b\u0430\u0442 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/a> \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0430\u0442 \u043f\u0440\u0435\u043c\u043d\u043e\u0433\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0438. \u041e\u0432\u0430 \u0441\u0435 \u0441\u043b\u0443\u0447\u0443\u0432\u0430 \u043e\u0434 \u043d\u0435\u043a\u043e\u043b\u043a\u0443 \u043f\u0440\u0438\u0447\u0438\u043d\u0438:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u041d\u0435 \u0441\u043b\u0435\u0434\u0435\u045a\u0435 \u043d\u0430 \u0448\u0442\u043e \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0432\u043e \u0442\u0435\u043a\u043e\u0442 \u043d\u0430 \u0434\u0435\u043d\u043e\u0442<\/strong><br>\u041d\u0435\u043a\u043e\u043b\u043a\u0443 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0435 \u0434\u0435\u043a\u0430 \u0441\u043b\u0435\u0434\u0435\u045a\u0435 \u043d\u0430 \u0445\u0440\u0430\u043d\u0430\u0442\u0430 \u0448\u0442\u043e \u0458\u0430 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0432\u043e \u0442\u0435\u043a\u043e\u0442 \u043d\u0430 \u0434\u0435\u043d\u043e\u0442 \u043f\u043e\u043c\u0430\u0433\u0430 \u0432\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5568610\/\" target=\"_blank\">3<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.22382\" target=\"_blank\">4<\/a>). \u041b\u0443\u0453\u0435\u0442\u043e \u043a\u043e\u0438 \u0433\u0438 \u0437\u0430\u043f\u0438\u0448\u0443\u0432\u0430\u0430\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0438\u0442\u0435 \u0432\u043e \u0434\u043d\u0435\u0432\u043d\u0438\u043a \u0438\u043b\u0438 \u0458\u0430 \u0441\u043b\u0438\u043a\u0430\u0430\u0442 \u0445\u0440\u0430\u043d\u0430\u0442\u0430 \u0448\u0442\u043e \u0458\u0430 \u0458\u0430\u0434\u0430\u0442, \u0433\u0443\u0431\u0430\u0442 \u043f\u043e\u0432\u0435\u045c\u0435 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u043e\u0434 \u043e\u043d\u0438\u0435 \u043a\u043e\u0438 \u043d\u0435 \u0433\u043e \u043f\u0440\u0430\u0432\u0430\u0442 \u0442\u043e\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5568610\/\" target=\"_blank\">5<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31155474\/\" target=\"_blank\">6<\/a>).<\/li>\n\n\n\n<li><strong>\u041d\u0435\u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u0430\u043d\u043e \u0458\u0430\u0434\u0435\u045a\u0435<\/strong><br>\u041e\u0432\u043e\u0458 \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u0458\u0430\u0434\u0435\u045a\u0435 \u0435 \u0432\u0441\u0443\u0448\u043d\u043e\u0441\u0442 \u043e\u043d\u0430 \u043a\u043e\u0433\u0430 \u0431\u0440\u0437\u043e \u0458\u0430\u0434\u0435\u043c\u0435 \u0433\u043e\u043b\u0435\u043c\u0430 \u043a\u043e\u043b\u0438\u0447\u0438\u043d\u0430 \u043d\u0430 \u0445\u0440\u0430\u043d\u0430, \u043d\u0430\u0458\u0447\u0435\u0441\u0442\u043e \u043f\u043e\u0432\u0435\u045c\u0435 \u043e\u0434 \u0448\u0442\u043e \u043c\u0443 \u0435 \u043f\u043e\u0442\u0440\u0435\u0431\u043d\u043e \u043d\u0430 \u043d\u0430\u0448\u0435\u0442\u043e \u0442\u0435\u043b\u043e. \u0414\u0443\u0440\u0438 \u0438 \u043a\u043e\u0433\u0430 \u0458\u0430\u0434\u0435\u043c\u0435 \u0440\u0435\u043b\u0430\u0442\u0438\u0432\u043d\u043e \u0437\u0434\u0440\u0430\u0432\u0430 \u0445\u0440\u0430\u043d\u0430, \u043e\u0432\u043e\u0458 \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u0458\u0430\u0434\u0435\u045a\u0435 \u0432\u0435 \u0441\u043f\u0440\u0435\u0447\u0443\u0432\u0430 \u0434\u0430 \u0433\u0438 \u043d\u0430\u043c\u0430\u043b\u0438\u0442\u0435 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28758920\/\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a>).<\/li>\n\n\n\n<li><strong>\u041f\u0440\u0435\u0431\u0440\u0437\u043e \u0458\u0430\u0434\u0435\u045a\u0435<\/strong><br>\u0408\u0430\u0434\u0435\u045a\u0435\u0442\u043e \u043d\u0430 \u0431\u0440\u0437\u0438 \u043e\u0431\u0440\u043e\u0446\u0438 \u0441\u0442\u0430\u043d\u0443\u0432\u0430 \u0441\u0435 \u043f\u043e\u0447\u0435\u0441\u0442\u043e \u043f\u043e\u0440\u0430\u0434\u0438 \u0441\u0435 \u043f\u043e\u0431\u0440\u0437\u0438\u043e\u0442 \u043d\u0430\u0447\u0438\u043d \u043d\u0430 \u0436\u0438\u0432\u043e\u0442. \u0421\u0435\u043f\u0430\u043a \u0431\u0440\u043e\u0458\u043d\u0438 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0435 \u0434\u0435\u043a\u0430 \u043f\u043e\u0441\u043f\u043e\u0440\u043e\u0442\u043e \u0458\u0430\u0434\u0435\u045a\u0435 \u045c\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u0438 \u0434\u0430 \u0441\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0432\u0430\u0442\u0435 \u0441\u0438\u0442\u0438 \u043f\u043e\u0431\u0440\u0437\u043e \u0438 \u045c\u0435 \u0432\u0438 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0432\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31368631\/\" target=\"_blank\">8<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30570305\/\" target=\"_blank\">9<\/a>, <a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36529854\/\" target=\"_blank\">10<\/a>).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"proteini\">\u041d\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438<\/h2>\n\n\n\n<p>\u041f\u0440\u043e\u0442\u0435\u0438\u043d\u0438\u0442\u0435 \u0441\u0435 \u043c\u043d\u043e\u0433\u0443 \u0432\u0430\u0436\u043d\u0438 \u0438 \u043f\u043e\u043c\u0430\u0433\u0430\u0430\u0442 \u043f\u0440\u0438 <a href=\"https:\/\/beyond.mk\/fitnesagol\/osum-soveti-za-polesno-namaluvanje-na-visokot-kilogrami\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438<\/a>. \u041d\u0435\u043a\u043e\u043b\u043a\u0443 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0435 \u0434\u0435\u043a\u0430 \u0432\u0438\u0441\u043e\u043a\u043e-\u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0441\u043a\u0438\u0442\u0435 \u0434\u0438\u0435\u0442\u0438 \u043f\u043e\u043c\u0430\u0433\u0430\u0430\u0442 \u043f\u0440\u0438 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438\u0442\u0435 \u0438 \u0433\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u0430\u0442 \u0440\u0438\u0437\u0438\u043a\u043e\u0442 \u043e\u0434 \u0441\u0440\u0446\u0435\u0432\u0438 \u0437\u0430\u0431\u043e\u043b\u0443\u0432\u0430\u045a\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26821042\/\" target=\"_blank\">11<\/a>).<\/p>\n\n\n\n<p>\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u0438 \u043f\u043e\u043c\u0430\u0433\u0430 \u0441\u043e \u0442\u043e\u0430 \u0448\u0442\u043e \u043f\u0440\u0430\u0432\u0438 \u0434\u0430 \u0441\u0435 \u0447\u0443\u0432\u0441\u0442\u0432\u0443\u0432\u0430\u0442\u0435 \u0441\u0438\u0442\u0438 \u043f\u043e\u0434\u043e\u043b\u0433\u043e \u0432\u0440\u0435\u043c\u0435 \u0438 \u0458\u0430 \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0430 \u0435\u043d\u0435\u0440\u0433\u0438\u0458\u0430\u0442\u0430 \u043a\u043e\u0458\u0430 \u0441\u0435 \u0442\u0440\u043e\u0448\u0438 \u043f\u0440\u0438 \u043e\u0434\u043c\u0430\u0440\u0430\u045a\u0435 (Resting Energy Expenditure (REE)) \u0434\u0435\u043b\u0443\u043c\u043d\u043e \u043f\u043e\u0440\u0430\u0434\u0438 \u0435\u0444\u0435\u043a\u0442\u043e\u0442 \u043a\u043e\u0458 \u043f\u0440\u043e\u0442\u0435\u0438\u043d\u043e\u0442 \u0433\u043e \u0438\u043c\u0430 \u0432\u0440\u0437 \u0445\u043e\u0440\u043c\u043e\u043d\u0438\u0442\u0435 \u043a\u043e\u0438 \u043f\u043e\u0442\u0442\u0438\u043a\u043d\u0443\u0432\u0430\u0430\u0442 \u0430\u043f\u0435\u0442\u0438\u0442 \u043a\u0430\u043a\u043e \u0448\u0442\u043e \u0435 \u0433\u0440\u0435\u043b\u0438\u043d (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26821042\/\" target=\"_blank\" rel=\"noreferrer noopener\">11<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32699189\/\" target=\"_blank\" rel=\"noreferrer noopener\">12<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"celosna\">\u041d\u0435 \u0432\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u0446\u0435\u043b\u043e\u0441\u043d\u0430 \u0445\u0440\u0430\u043d\u0430 (whole foods)<\/h2>\n\n\n\n<p>\u041a\u0432\u0430\u043b\u0438\u0442\u0435\u0442\u043e\u0442 \u043d\u0430 \u0445\u0440\u0430\u043d\u0430\u0442\u0430 \u0435 \u0438\u0441\u0442\u043e \u0442\u0430\u043a\u0430 \u0432\u0430\u0436\u0435\u043d \u043a\u0430\u043a\u043e \u0438 \u043a\u0432\u0430\u043d\u0442\u0438\u0442\u0435\u0442\u043e\u0442. \u0412\u043d\u0435\u0441\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0446\u0435\u043b\u043e\u0441\u043d\u0430 \u0445\u0440\u0430\u043d\u0430 (whole foods) \u043c\u043e\u0436\u0435 \u0434\u0430 \u0432\u0438 \u0433\u043e \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u0437\u0434\u0440\u0430\u0432\u0458\u0435\u0442\u043e \u0438 \u0434\u0430 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0441\u043e \u0440\u0435\u0433\u0443\u043b\u0438\u0440\u0430\u045a\u0435 \u043d\u0430 \u0430\u043f\u0435\u0442\u0438\u0442\u043e\u0442. \u0426\u0435\u043b\u043e\u0441\u043d\u0438\u0442\u0435 \u0445\u0440\u0430\u043d\u0438 \u043d\u0430\u0458\u0447\u0435\u0441\u0442\u043e \u043f\u043e\u0432\u0435\u045c\u0435 \u0437\u0430\u0441\u0438\u0442\u0443\u0432\u0430\u0430\u0442 \u043e\u0442\u043a\u043e\u043b\u043a\u0443 \u043f\u0440\u043e\u0446\u0435\u0441\u0438\u0440\u0430\u043d\u0430\u0442\u0430 \u0445\u0440\u0430\u043d\u0430 (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31590352\/\" target=\"_blank\" rel=\"noreferrer noopener\">12<\/a>, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35706588\/\" target=\"_blank\" rel=\"noreferrer noopener\">13<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"vezbate\">\u041d\u0435 \u0432\u0435\u0436\u0431\u0430\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e<\/h2>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/deset-pridobivki-od-redovno-vezbanje\/\" target=\"_blank\">\u0420\u0435\u0434\u043e\u0432\u043d\u043e\u0442\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435<\/a> \u043f\u043e\u043c\u0430\u0433\u0430 \u043f\u0440\u0438 \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438. <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/deset-pridobivki-od-aerobnoto-vezbanje\/\" target=\"_blank\">\u0410\u0435\u0440\u043e\u0431\u043d\u043e\u0442\u043e \u0432\u0435\u0436\u0431\u0430\u045a\u0435<\/a> \u0438 <a rel=\"noreferrer noopener\" href=\"https:\/\/beyond.mk\/fitnesagol\/sedum-pridobivki-od-vezbanjeto-so-tezina\/\" target=\"_blank\">\u0432\u0435\u0436\u0431\u0430\u045a\u0435\u0442\u043e \u0441\u043e \u0442\u0435\u0436\u0438\u043d\u0430<\/a> \u043a\u0430\u043a\u043e \u043a\u0440\u0435\u0432\u0430\u045a\u0435\u0442\u043e \u0442\u0435\u0433\u043e\u0432\u0438 \u0441\u0435 \u043f\u043e\u043a\u0430\u0436\u0430\u043b\u0435 \u043a\u0430\u043a\u043e \u043c\u043d\u043e\u0433\u0443 \u0435\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0438 \u0432\u043e \u0431\u0440\u043e\u0458\u043d\u0438 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8365736\/\" target=\"_blank\">14<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"sekjeri\">\u0412\u043d\u0435\u0441\u0443\u0432\u0430\u0442\u0435 \u043c\u043d\u043e\u0433\u0443 \u0448\u0435\u045c\u0435\u0440\u0438<\/h2>\n\n\n\n<p>\u0417\u0430\u0441\u043b\u0430\u0434\u0435\u043d\u0438\u0442\u0435 \u043d\u0430\u043f\u0438\u0442\u043e\u0446\u0438 \u043f\u0440\u0438\u0434\u043e\u043d\u0435\u0441\u0443\u0432\u0430\u0430\u0442 \u0434\u043e \u0437\u0433\u043e\u043b\u0435\u043c\u0443\u0432\u0430\u045a\u0435\u0442\u043e \u043d\u0430 \u0442\u0435\u043b\u0435\u0441\u043d\u0430\u0442\u0430 \u0442\u0435\u0436\u0438\u043d\u0430 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u043c\u043e\u0437\u043e\u043a\u043e\u0442 \u043d\u0435 \u043a\u043e\u043c\u043f\u0435\u043d\u0437\u0438\u0440\u0430 \u0437\u0430 \u0442\u0438\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0441\u043e \u0442\u043e\u0430 \u0448\u0442\u043e \u0432\u0435 \u0442\u0435\u0440\u0430 \u0434\u0430 \u0458\u0430\u0434\u0435\u0442\u0435 \u043f\u043e\u043c\u0430\u043b\u043a\u0443 (<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32398158\/\" target=\"_blank\">15<\/a>).<\/p>\n\n\n\n<p>\u041e\u0432\u0434\u0435 \u043d\u0435 \u0441\u043f\u0430\u0453\u0430\u0430\u0442 \u0441\u0430\u043c\u043e \u043f\u0438\u0458\u0430\u043b\u043e\u0446\u0438 \u043a\u0430\u043a\u043e \u041a\u043e\u043a\u0430 \u041a\u043e\u043b\u0430 \u0438 \u041f\u0435\u043f\u0441\u0438 \u0442\u0443\u043a\u0443 \u0441\u0438\u0442\u0435 \u043e\u043d\u0438\u0435 \u043a\u043e\u0438 \u0438\u043c\u0430\u0430\u0442 \u0434\u043e\u0434\u0430\u0434\u0435\u043d \u043f\u0440\u043e\u0446\u0435\u0441\u0438\u0440\u0430\u043d \u0448\u0435\u045c\u0435\u0440 \u0432\u043e \u043d\u0438\u0432 \u043f\u0430 \u0434\u0443\u0440\u0438 \u0438 \u043d\u0435\u043a\u043e\u0438 \u043f\u0438\u0458\u0430\u043b\u043e\u0446\u0438 \u043a\u043e\u0438 \u0441\u0435 \u0440\u0435\u043a\u043b\u0430\u043c\u0438\u0440\u0430\u0430\u0442 \u043a\u0430\u043a\u043e \u201e\u0437\u0434\u0440\u0430\u0432\u0438\u201c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\" id=\"voda\">\u041d\u0435 \u043f\u0438\u0435\u0442\u0435 \u0434\u043e\u0432\u043e\u043b\u043d\u043e \u0432\u043e\u0434\u0430<\/h2>\n\n\n\n<p>\u041f\u0438\u0435\u045a\u0435\u0442\u043e \u0432\u043e\u0434\u0430 \u043c\u043e\u0436\u0435 \u0434\u0430 \u043f\u043e\u043c\u043e\u0433\u043d\u0435 \u0441\u043e \u043d\u0430\u043c\u0430\u043b\u0443\u0432\u0430\u045a\u0435 \u043d\u0430 \u0432\u0438\u0448\u043e\u043a\u043e\u0442 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u0431\u0438\u0434\u0435\u0458\u045c\u0438 \u043a\u043e\u0433\u0430 \u0441\u0442\u0435 \u0430\u0434\u0435\u043a\u0432\u0430\u0442\u043d\u043e \u0445\u0438\u0434\u0440\u0438\u0440\u0430\u043d\u0438 \u0432\u0430\u0448\u0438\u043e\u0442 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u0430\u043c \u0435 \u043f\u043e\u0431\u0440\u0437 (<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4901052\/\" target=\"_blank\">16<\/a>).<\/p>\n\n\n\n<p>\u0410\u043d\u0430\u043b\u0438\u0437\u0430 \u043e\u0434 \u043f\u0435\u0442 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430 \u043f\u0440\u043e\u043d\u0430\u0448\u043b\u0430 \u0434\u0435\u043a\u0430 \u0438\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u0446\u0438\u0442\u0435 \u0438\u0437\u0433\u0443\u0431\u0438\u043b\u0435 5.15% \u0432\u0438\u0448\u043e\u043a \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u043f\u043e\u0440\u0430\u0434\u0438 \u0437\u0433\u043e\u043b\u0435\u043c\u0435\u043d \u0432\u043d\u0435\u0441 \u043d\u0430 \u0432\u043e\u0434\u0430. \u0412\u043e \u0435\u0434\u043d\u0430 \u043e\u0434 \u0442\u0438\u0435 \u043f\u0435\u0442 \u0438\u0441\u0442\u0440\u0430\u0436\u0443\u0432\u0430\u045a\u0430, \u0438\u0441\u043f\u0438\u0442\u0430\u043d\u0438\u0446\u0438\u0442\u0435 \u043f\u0438\u0435\u043b\u0435 \u0432\u043e\u0434\u0430 \u043d\u0430\u043c\u0435\u0441\u0442\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0447\u043d\u0438 \u043f\u0438\u0458\u0430\u043b\u043e\u0446\u0438 (<a rel=\"noreferrer noopener\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31657610\/\" target=\"_blank\">17<\/a>).<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u041d\u0430\u0458\u0447\u0435\u0441\u0442\u0438 \u043f\u0440\u0438\u0447\u0438\u043d\u0438 \u0437\u043e\u0448\u0442\u043e \u043d\u0435 \u0433\u0443\u0431\u0438\u0442\u0435 \u043e\u043d\u043e\u043b\u043a\u0443 \u043a\u0438\u043b\u043e\u0433\u0440\u0430\u043c\u0438 \u043a\u043e\u043b\u043a\u0443 \u0448\u0442\u043e \u0441\u0442\u0435 \u043e\u0447\u0435\u043a\u0443\u0432\u0430\u043b\u0435 \u0441\u0435: Table of Contents […]<\/p>\n","protected":false},"author":1,"featured_media":433,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,6,5],"tags":[45,270,43,42,108,8,46,272,39,48,41],"class_list":["post-263","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ishrana","category-menadziranje-so-tezinata","category-fitness","tag-gubenje-na-visok-kilogrami","tag-namaluvanje-na-visok-kilogrami","tag-namaluvanje-tezina","tag-slabeenje","tag-vezbanje","tag-8","tag-46","tag-272","tag-39","tag-48","tag-41"],"yoast_head":"<!-- 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