{"id":2689,"date":"2025-05-23T12:24:45","date_gmt":"2025-05-23T09:24:45","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=2689"},"modified":"2025-05-23T12:24:45","modified_gmt":"2025-05-23T09:24:45","slug":"kas-ajaliselt-piiratud-soomine-intermittent-fasting-on-hea-mote-ratturitele-kes-soovivad-rasva-kaotada","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2025\/05\/23\/kas-ajaliselt-piiratud-soomine-intermittent-fasting-on-hea-mote-ratturitele-kes-soovivad-rasva-kaotada\/","title":{"rendered":"Kas ajaliselt piiratud s\u00f6\u00f6mine (intermittent fasting) on hea m\u00f5te ratturitele, kes soovivad rasva kaotada?"},"content":{"rendered":"

Hiljutine Mississippi \u00fclikooli uuring lisas uut kaalu arutelule ajaliselt piiratud s\u00f6\u00f6mise \u00fcle \u2013 see on populaarne vahelduva paastumise vorm, kus tohib s\u00fc\u00fca vaid 8-tunnises ajavahemikus p\u00e4evas. Uuring keskendus spetsiaalselt inimestele, kes tegelevad aktiivselt treeningutega, seega on tulemused eriti asjakohased ratturitele. Vaatame l\u00e4hemalt.<\/strong><\/p>\n

<\/p>\n

Meta-anal\u00fc\u00fcs<\/a> h\u00f5lmas 15 uuringut kokku 338 osalejaga, et v\u00e4lja selgitada, kui t\u00f5hus on ajaliselt piiratud s\u00f6\u00f6mine rasvakaotuse seisukohalt. Uuringusse p\u00e4\u00e4sesid vaid osalejad, kes olid juba v\u00e4hemalt 4 n\u00e4dalat j\u00e4rjepidevalt treeninud.<\/p>\n

Rohkem rasvakaotust ajaliselt piiratud s\u00f6\u00f6jatel<\/strong><\/h3>\n

Teadlased leidsid, et kui terved t\u00e4iskasvanud \u00fchendavad 8-tunnise toitumisakna regulaarse treeninguga, kaotavad nad rohkem rasva ilma lihasmassi arvelt kaotamata \u2013 v\u00f5rreldes nendega, kes ainult treenivad.<\/p>\n

\u201eMe n\u00e4gime, et see t\u00f5i aja jooksul kaasa suurema rasvakaotuse ja keharasva protsendi v\u00e4henemise, kui terved t\u00e4iskasvanud j\u00e4rgisid nii treeningprogrammi kui ka ajaliselt piiratud s\u00f6\u00f6mist, v\u00f5rreldes nendega, kes ainult treenisid v\u00e4hemalt 4 n\u00e4dalat,\u201c \u00fctles dotsent Nadeeja Wijayatunga, toitumise ja k\u00fclalismajanduse juhtimise abiprofessor.<\/p>\n

Lihasmassi s\u00e4ilitamine on ratturitele rasvakaotuse ajal v\u00e4ga oluline<\/strong><\/h3>\n

Vastupidavusalade sportlastele, nagu ratturid, on kehakoostise juhtimine sageli habras tasakaal. Soovitakse olla piisavalt sale, et m\u00e4gedes h\u00e4sti ronida, aga samas piisavalt tugev, et pikkadel s\u00f5itudel vastu pidada. See uus uurimus n\u00e4itab, et ajaliselt piiratud s\u00f6\u00f6mine v\u00f5ib aidata saavutada m\u00f5lemat korraga.<\/p>\n

\u201eUurimisalused olid juba f\u00fc\u00fcsiliselt vormis ja neil oli treeningrutiin olemas. Kui sa suudad juba niigi sportlikel ja saledatel inimestel keharasva protsenti v\u00e4hendada, on see m\u00e4rkimisv\u00e4\u00e4rne,\u201c \u00fctles kaasautor Michael Hays.<\/p>\n

\u201eOluline on r\u00f5hutada lahja lihasmassi s\u00e4ilitamist. Lihased on kehale ja ainevahetusele \u00fcliolulised. Kui me kaotame lihasmassi, v\u00f5ib see m\u00f5jutada meie ainevahetust ja \u00fcldist liikuvust v\u00e4hendada,\u201c lisas Wijayatunga.<\/p>\n

Ajaliselt piiratud s\u00f6\u00f6mist on lihtne j\u00e4rgida<\/strong><\/h3>\n

Erinevalt kaloreid arvutavatest dieetidest seab ajaliselt piiratud s\u00f6\u00f6mine lihtsalt ajavahemiku, mille jooksul s\u00fc\u00fca \u2013 tavaliselt 8 tundi p\u00e4evas. See teeb selle aktiivse elustiiliga inimestele kergemini j\u00e4rgitavaks.<\/p>\n

\u201eInimestele meeldib ajaliselt piiratud s\u00f6\u00f6mine, sest neil on tunnetus, et seda on lihtsam j\u00e4rgida \u2013 ei pea palju m\u00f5tlema. K\u00f5ik k\u00e4ib aja, mitte kalorite v\u00f5i konkreetsete toiduainete \u00fcmber,\u201c selgitas Wijayatunga.<\/p>\n

Kui soovid paremini m\u00f5ista, kuidas ajaliselt piiratud s\u00f6\u00f6mine aitab kaalulangetamisel ja kuidas seda edukalt rakendada, vaata meie varasemaid artikleid<\/a> sel teemal.<\/p>\n

Kasuta seda, kui see sulle sobib<\/strong><\/h3>\n

Nagu iga toitumisstrateegia puhul, pole ka siin \u00fcht ainust \u00f5iget l\u00e4henemist. Uuringust on selgelt n\u00e4ha, et ajaliselt piiratud s\u00f6\u00f6mine koos treeninguga v\u00f5ib aidata tervetel ja aktiivsetel inimestel oma kehakoostist peenh\u00e4\u00e4lestada ilma lihasmassi kaotamata. Kuid ka uuringu autorid r\u00f5hutavad, et tuleb leida just endale sobiv strateegia.<\/p>\n

\u201eSoovitan v\u00f5tta kasutusele tervislikke harjumusi viisil, mida suudad isiklikult pikemaajaliselt s\u00e4ilitada \u2013 koos tervishoiut\u00f6\u00f6taja juhendamisega,\u201c \u00fctles Wijayatunga.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hiljutine Mississippi \u00fclikooli uuring lisas uut kaalu arutelule ajaliselt piiratud s\u00f6\u00f6mise \u00fcle \u2013 see on populaarne vahelduva paastumise vorm, kus […]<\/p>\n","protected":false},"author":174,"featured_media":2690,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[422,423,241],"global-categories":[22],"class_list":["post-2689","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-ajaliselt-piiratud-soomine","tag-intermittent-fasting","tag-kaalu-langetus","global-categories-cycling"],"yoast_head":"\nKas ajaliselt piiratud s\u00f6\u00f6mine (intermittent fasting) on hea m\u00f5te ratturitele, kes soovivad rasva kaotada? - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Hiljutine Mississippi \u00fclikooli uuring lisas uut kaalu arutelule ajaliselt piiratud s\u00f6\u00f6mise \u00fcle \u2013 see on populaarne vahelduva paastumise vorm, kus tohib s\u00fc\u00fca vaid 8-tunnises ajavahemikus p\u00e4evas. 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