{"id":1806,"date":"2024-04-15T14:51:37","date_gmt":"2024-04-15T11:51:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=1806"},"modified":"2024-09-17T12:18:51","modified_gmt":"2024-09-17T09:18:51","slug":"cgm-rattasoidus-praktilised-rakendused-treeningul","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2024\/04\/15\/cgm-rattasoidus-praktilised-rakendused-treeningul\/","title":{"rendered":"CGM (pidev gl\u00fckoositaseme monitoorimine) rattas\u00f5idus \u2013 praktilised rakendused treeningul"},"content":{"rendered":"<p>Pidev gl\u00fckoosimonitooring pakub ohtralt h\u00fcvesid, kuid paljud neist s\u00f5ltuvad sellest, kui h\u00e4sti Sa suudad praktikas kasutada sealt saadud infot. Vaatame l\u00e4hemalt kaht n\u00e4idet \u2013 CGM-i kasutamist treeningu eel ja treeningu ajal.<\/p>\n<p><!--more--><\/p>\n<h2><strong>CGM-i kasutamine treeningu eelse toitumise optimeerimiseks<\/strong><\/h2>\n<p>Sinu viimane s\u00f6\u00f6gikord enne rattas\u00f5itu m\u00f5jutab tugevalt Sinu enesetunnet ja suutlikkust. Ratturid peaksid kindlasti enne treeningut s\u00f6\u00f6ma, et v\u00e4ltida niinimetatud reaktiivset h\u00fcpogl\u00fckeemiat. CGM annab Sulle t\u00e4psed arvud, millised toidud, millises koguses ja millisel ajal aitavad seda ohtu v\u00e4hendada.<\/p>\n<p>Mis on reaktiivne h\u00fcpogl\u00fckeemia? See on j\u00e4rsk vere gl\u00fckoosisisalduse langus (alla 85 mg\/dl CGM-seadmel), mis v\u00f5ib juhtuda, kui s\u00fc\u00fca s\u00fcsivesikuid 15 kuni 75 minutit enne kehalist pingutust.\u00a0\u00a0 S\u00fcsivesikute s\u00f6\u00f6mine paneb Su keha insuliini tootma. Insuliin aitab veresuhkrut tagasi normaalsele tasemele langetada. Probleem seisneb selles, et kui Sa alustad treeningut, kahandab kasvanud vajadus suhkru ja lihaste verevarustuse j\u00e4rele Su \u00fcldist veresuhkru taset. Lisa siia veel insuliin, mis p\u00fc\u00fcab samuti suhkrutaset alla kiskuda ja leiadki end j\u00e4rsku h\u00fcpogl\u00fckeemia seisundist.<\/p>\n<p>CGM aitab m\u00f5ista, kas Sa oled vastuv\u00f5tlik reaktiivsele h\u00fcpogl\u00fckeemiale. Kui oled, siis siin on m\u00f5ned soovitused veresuhkru madala taseme v\u00e4ltimiseks.<\/p>\n<ul>\n<li>\u00c4ra s\u00f6\u00f6 midagi 60 minuti jooksul enne s\u00f5itu ja hakka \u201ek\u00fctust lisama\u201c alles rattasadulas olles, kui jalad pedaale v\u00e4ntavad.<\/li>\n<li>Vahetult sadulasse h\u00fcppamise eel v\u00f5etava magusa suupiste asemel s\u00f6\u00f6 umbes kolm tundi enne s\u00f5itu liits\u00fcsivesikutest (riis, pasta, leib jne) rikas eine.<\/li>\n<li>Oma viimase s\u00f5idueelse s\u00f6\u00f6gikorra suuruse ja koostisega saad eksperimenteerida. Madala gl\u00fckeemilise indeksiga s\u00fcsivesikud (oad, t\u00e4isteratooted jne) lisavad t\u00e4iendavalt rasvu, valke ja kiudaineid, mis aeglustavad gl\u00fckoosi vabastamist Sinu vereringesse.<\/li>\n<\/ul>\n<p>Katseta k\u00f5iki kolme \u00fclaltoodud soovitust ja kasuta CGM-i hindamaks, milline strateegia aitab k\u00f5ige paremini reaktiivset <a href=\"https:\/\/www.diabetes.org.uk\/guide-to-diabetes\/complications\/hypos#:~:text=A%20low%20blood%20sugar%20level,with%20you%20at%20all%20times.\">h\u00fcpogl\u00fckeemiat<\/a> v\u00e4ltida.<\/p>\n<figure id=\"attachment_1808\" aria-describedby=\"caption-attachment-1808\" style=\"width: 710px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/04\/glyk2.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1808 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/04\/glyk2.webp\" alt=\"\" width=\"710\" height=\"475\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/04\/glyk2.webp 710w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/04\/glyk2-300x201.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/04\/glyk2-400x268.webp 400w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/04\/glyk2-272x182.webp 272w\" sizes=\"auto, (max-width: 710px) 100vw, 710px\" \/><\/a><figcaption id=\"caption-attachment-1808\" class=\"wp-caption-text\">Enne rattas\u00f5itu s\u00f6\u00f6 liits\u00fcsivesikutega eine. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>CGM-i kasutamine h\u00fcpogl\u00fckeemia v\u00e4ltimiseks treeningu ajal<\/strong><\/h2>\n<p>H\u00fcpogl\u00fckeemia oht suureneb sedam\u00f6\u00f6da, mida kauem Sa suure intensiivsusega s\u00f5idad. Hea uudis on aga see, et laborikatsete andmetel hakkab gl\u00fckoositase langema umbes 15\u201330 minutit enne h\u00fcpogl\u00fckeemia tekkimist. CGM aitab Sul reaalajas hoida silma peal oma gl\u00fckoositasemel ning ennetada \u201ehaamrit\u201c ajal, mil selle vastu annab veel midagi ette v\u00f5tta.<\/p>\n<p>Ilma CGM-ita v\u00f5ivad sellised h\u00fcpogl\u00fckeemia s\u00fcmptomid nagu j\u00f5uetus, peap\u00f6\u00f6ritus ja iiveldus olla esimesed m\u00e4rgid, mida Sa t\u00e4hele paned. Kahjuks ilmnevad need sageli liiga hilja, kui gl\u00fckoositase on juba langenud alla 70 mg\/dl ning Sa pead kas tempot oluliselt maha v\u00f5tma v\u00f5i taastumiseks \u00fcldse peatuma.<\/p>\n<p>Kui Sa n\u00e4ed pika s\u00f5idu ajal gl\u00fckoositaseme j\u00e4tkuvat langust, eriti kui n\u00e4it kukub alla 85 mg\/dl, tuleks seda k\u00e4sitleda kui h\u00e4iret ning s\u00fc\u00fca v\u00f5i juua midagi kergestiseeditavaid s\u00fcsivesikuid sisaldavat. Arvesta siiski, et selle \u201etankimise\u201c m\u00f5ju v\u00f5ib avalduda alles m\u00f5ne minuti p\u00e4rast. Koevedeliku gl\u00fckoositase (CGM-s\u00fcsteemid teevad oma m\u00f5\u00f5tmisi just sealt) muutub tihti alles m\u00f5ni minut p\u00e4rast vere gl\u00fckoositaset.<\/p>\n<h2><strong>Kas CGM-i tohib kasutada v\u00f5istlusel?<\/strong><\/h2>\n<p>On selge, et CGM annab Sulle v\u00f5istlusel eelise, sest t\u00e4nu reaalajas gl\u00fckoosiandmetele on \u201ek\u00fctusekogus\u201c h\u00e4sti n\u00e4ha ja Sa saad oma toitumise ajastada nii, et v\u00f5istluse k\u00f5ige olulisematel hetkedel oleks energiat piisavalt. Kahjus ei luba CGM-ide kasutamist rahvusvaheline rattaliit UCI, seega on need enamikul profiv\u00f5istlustel keelatud. Amat\u00f6\u00f6rina v\u00f5id v\u00e4iksematel kohalikel v\u00f5istlustel ise korraldajatel p\u00e4rida nende suhtumist CGM-i kasutamisse.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pidev gl\u00fckoosimonitooring pakub ohtralt h\u00fcvesid, kuid paljud neist s\u00f5ltuvad sellest, kui h\u00e4sti Sa suudad praktikas kasutada sealt saadud infot. Vaatame [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":1807,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[183,185,184,217,218],"global-categories":[22],"class_list":["post-1806","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-cgm","tag-glukoos","tag-glukoosimonitor","tag-hupoglukeemia","tag-reaktiivne-hupoglukeemia","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>CGM (pidev gl\u00fckoositaseme monitoorimine) rattas\u00f5idus \u2013 praktilised rakendused treeningul - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Pidev gl\u00fckoosimonitooring pakub ohtralt h\u00fcvesid, kuid paljud neist s\u00f5ltuvad sellest, kui h\u00e4sti Sa suudad praktikas kasutada sealt saadud infot. 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