{"id":2537,"date":"2025-04-21T11:00:09","date_gmt":"2025-04-21T08:00:09","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=2537"},"modified":"2025-04-21T11:00:09","modified_gmt":"2025-04-21T08:00:09","slug":"susivesikute-tarbimine-kas-peaksid-arvestama-oma-kehakaaluga","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2025\/04\/21\/susivesikute-tarbimine-kas-peaksid-arvestama-oma-kehakaaluga\/","title":{"rendered":"S\u00fcsivesikute tarbimine \u2013 kas peaksid arvestama oma kehakaaluga?"},"content":{"rendered":"<h3 data-start=\"193\" data-end=\"657\"><strong>Enamik rattureid teab, et s\u00fcsivesikud on oluline k\u00fctus. Tavaliselt p\u00f5hinevad igap\u00e4evased s\u00fcsivesikute soovitused kehakaalul \u2013 m\u00f5\u00f5duka treeningp\u00e4eva korral alates umbes 5 grammi kehakaalu kilogrammi kohta kuni 12 grammini v\u00f5istlusp\u00e4evadel. Samas v\u00e4ljendatakse soovitusi s\u00fcsivesikute tarbimise kohta rattas\u00f5idu ajal sageli grammides tunnis, s\u00f5ltumata kehakaalust. Kas peaksime seda \u00fcmber m\u00f5tlema?<\/strong><\/h3>\n<p><!--more--><\/p>\n<hr class=\"\" data-start=\"659\" data-end=\"662\" \/>\n<h3 data-start=\"664\" data-end=\"1103\"><strong data-start=\"664\" data-end=\"691\">S\u00fcsivesikud rattas\u00f5idul<\/strong><\/h3>\n<p class=\"\" data-start=\"664\" data-end=\"1103\"><br data-start=\"691\" data-end=\"694\" \/>S\u00fcsivesikute soovitused rattas\u00f5idu ajal tarbimiseks on tavaliselt kuni 60 grammi tunnis, kui kasutatakse ainult gl\u00fckoosi, v\u00f5i kuni 90 grammi tunnis, kui kasutatakse gl\u00fckoosi ja fruktoosi kombinatsiooni. See tuleneb uuringutest, mis n\u00e4itasid, et enamik sportlasi, olenemata kehakaalust, oks\u00fcdeeris maksimaalselt umbes 60 grammi gl\u00fckoosi tunnis. Kehakaalu erinevused tundusid olevat minimaalsed v\u00f5i ebaolulised.<\/p>\n<hr class=\"\" data-start=\"1105\" data-end=\"1108\" \/>\n<h3 data-start=\"1110\" data-end=\"1654\"><strong data-start=\"1110\" data-end=\"1149\">Uus uuring toob kehakaalu valemisse<\/strong><\/h3>\n<p class=\"\" data-start=\"1110\" data-end=\"1654\"><br data-start=\"1149\" data-end=\"1152\" \/>Hiljuti vaatasid <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39332815\/\">teadlased<\/a> selle teema uuesti \u00fcle ja pakkusid v\u00e4lja, et soovitused peaksid arvestama kehakaalu. Nende p\u00f5hjendus tundub loogiline: raskem sportlane kulutab rohkem energiat ja v\u00f5ib potentsiaalselt oks\u00fcdeerida rohkem s\u00fcsivesikuid. Oma uuringus tarbisid erineva kehakaaluga ratturid 90 grammi gl\u00fckoosi tunnis. Tulemused n\u00e4itasid korrelatsiooni, mis viitab, et raskemad ratturid v\u00f5ivad t\u00f5esti oks\u00fcdeerida rohkem s\u00fcsivesikuid kui kergemad, mis v\u00f5iks \u00f5igustada kehakaalul p\u00f5hinevaid soovitusi.<\/p>\n<hr class=\"\" data-start=\"1656\" data-end=\"1659\" \/>\n<figure id=\"attachment_2539\" aria-describedby=\"caption-attachment-2539\" style=\"width: 890px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2025\/04\/syskar2.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2539 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2025\/04\/syskar2.webp\" alt=\"\" width=\"890\" height=\"590\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2025\/04\/syskar2.webp 890w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2025\/04\/syskar2-300x199.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2025\/04\/syskar2-768x509.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2025\/04\/syskar2-400x265.webp 400w\" sizes=\"auto, (max-width: 890px) 100vw, 890px\" \/><\/a><figcaption id=\"caption-attachment-2539\" class=\"wp-caption-text\">Enamik rattureid teab, et s\u00fcsivesikud on oluline k\u00fctus. \u00a9 Profimedia<\/figcaption><\/figure>\n<hr class=\"\" data-start=\"1748\" data-end=\"1751\" \/>\n<h3 data-start=\"1753\" data-end=\"1980\"><strong data-start=\"1753\" data-end=\"1782\"><br \/>\nKas andmed toetavad seda?<\/strong><\/h3>\n<p class=\"\" data-start=\"1753\" data-end=\"1980\"><br data-start=\"1782\" data-end=\"1785\" \/><strong>Siiski ei ole see uus <a href=\"https:\/\/www.mysportscience.com\/post\/carbohydrate-recommendations-relative-to-body-weight\">uuring<\/a> nii must-valge. Tuntud sporditoitumise teadlane Asker Jeukendrup t\u00f5i oma blogis andmete \u00fclevaatamisel v\u00e4lja m\u00f5ned probleemid. Siin on kolm tema peamist t\u00e4helepanekut:<\/strong><\/p>\n<ul>\n<li data-start=\"1985\" data-end=\"2220\">Korrelatsioon tugines tugevalt m\u00f5nele \u00e4\u00e4rmuslikule andmepunktile \u2013 ratturitele, kes justkui oks\u00fcdeerisid rohkem s\u00fcsivesikuid, kui nad sisse v\u00f5tsid. Nende erandite eemaldamisel kadus seos kehakaalu ja s\u00fcsivesikute oks\u00fcdatsiooni vahel.<\/li>\n<li data-start=\"2224\" data-end=\"2391\">Uuringus kasutati ainult gl\u00fckoosi. Teame, et gl\u00fckoosi ja fruktoosi kombineerimine suurendab oluliselt oks\u00fcdatsiooni m\u00e4\u00e4ra, mis v\u00f5ib muuta kehakaalu m\u00f5ju tulemustele.<\/li>\n<li data-start=\"2395\" data-end=\"2537\">Reaalses elus t\u00e4heldatakse sageli, et eliitsportlased \u2013 m\u00f5nikord isegi kergema kehakaaluga \u2013 oks\u00fcdeerivad s\u00fcsivesikuid k\u00f5ige k\u00f5rgemal tasemel.<\/li>\n<\/ul>\n<hr class=\"\" data-start=\"2539\" data-end=\"2542\" \/>\n<h3 data-start=\"2544\" data-end=\"2922\"><strong data-start=\"2544\" data-end=\"2582\">Praktilised soovitused ratturitele<\/strong><\/h3>\n<p class=\"\" data-start=\"2544\" data-end=\"2922\"><br data-start=\"2582\" data-end=\"2585\" \/>Selle uue uuringu p\u00f5hjal ei saa ratturite jaoks veel selgeid j\u00e4reldusi teha. Mitte ainult eeltoodud probleemide t\u00f5ttu, vaid ka seet\u00f5ttu, et individuaalsed reaktsioonid s\u00fcsivesikute tarbimisele treeningu ajal on v\u00e4ga erinevad. Neid m\u00f5jutavad mitte ainult kehakaal, vaid ka seedetrakti taluvus, treeningajalugu ja harjumusp\u00e4rane toitumine.<\/p>\n<p class=\"\" data-start=\"2924\" data-end=\"3365\">See n\u00e4itab, et kindlast valemist kinni hoidmine ei anna p\u00e4ris elus parimaid tulemusi. Iga rattur peaks p\u00fc\u00fcdma leida enda jaoks optimaalse s\u00fcsivesikute tarbimise koguse. \u00dcldised juhised \u2013 60 kuni 90 grammi tunnis s\u00f5ltuvalt s\u00fcsivesikute allikast \u2013 on endiselt suurep\u00e4rane l\u00e4htepunkt. Edasi tuleks treenida seedetrakti, et see oleks v\u00f5imalikult t\u00f5hus s\u00fcsivesikute omastamisel.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Enamik rattureid teab, et s\u00fcsivesikud on oluline k\u00fctus. Tavaliselt p\u00f5hinevad igap\u00e4evased s\u00fcsivesikute soovitused kehakaalul \u2013 m\u00f5\u00f5duka treeningp\u00e4eva korral alates umbes [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":2538,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[399,192,398],"global-categories":[22],"class_list":["post-2537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-kaal-ja-susivesikud","tag-susivesikud","tag-susivesikute-manustamine","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>S\u00fcsivesikute tarbimine \u2013 kas peaksid arvestama oma kehakaaluga? - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Enamik rattureid teab, et s\u00fcsivesikud on oluline k\u00fctus. Tavaliselt p\u00f5hinevad igap\u00e4evased s\u00fcsivesikute soovitused kehakaalul \u2013 m\u00f5\u00f5duka treeningp\u00e4eva korral alates umbes 5 grammi kehakaalu kilogrammi kohta kuni 12 grammini v\u00f5istlusp\u00e4evadel. Samas v\u00e4ljendatakse soovitusi s\u00fcsivesikute tarbimise kohta rattas\u00f5idu ajal sageli grammides tunnis, s\u00f5ltumata kehakaalust. 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Samas v\u00e4ljendatakse soovitusi s\u00fcsivesikute tarbimise kohta rattas\u00f5idu ajal sageli grammides tunnis, s\u00f5ltumata kehakaalust. 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Tavaliselt p\u00f5hinevad igap\u00e4evased s\u00fcsivesikute soovitused kehakaalul \u2013 m\u00f5\u00f5duka treeningp\u00e4eva korral alates umbes 5 grammi kehakaalu kilogrammi kohta kuni 12 grammini v\u00f5istlusp\u00e4evadel. Samas v\u00e4ljendatakse soovitusi s\u00fcsivesikute tarbimise kohta rattas\u00f5idu ajal sageli grammides tunnis, s\u00f5ltumata kehakaalust. Kas peaksime seda \u00fcmber m\u00f5tlema?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/ee\/2025\/04\/21\/susivesikute-tarbimine-kas-peaksid-arvestama-oma-kehakaaluga\/","og_locale":"et_EE","og_type":"article","og_title":"S\u00fcsivesikute tarbimine \u2013 kas peaksid arvestama oma kehakaaluga?","og_description":"Enamik rattureid teab, et s\u00fcsivesikud on oluline k\u00fctus. 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Tavaliselt p\u00f5hinevad igap\u00e4evased s\u00fcsivesikute soovitused kehakaalul \u2013 m\u00f5\u00f5duka treeningp\u00e4eva korral alates umbes 5 grammi kehakaalu kilogrammi kohta kuni 12 grammini v\u00f5istlusp\u00e4evadel. Samas v\u00e4ljendatakse soovitusi s\u00fcsivesikute tarbimise kohta rattas\u00f5idu ajal sageli grammides tunnis, s\u00f5ltumata kehakaalust. 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