{"id":651,"date":"2023-02-23T11:08:27","date_gmt":"2023-02-23T11:08:27","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=651"},"modified":"2023-02-23T11:08:27","modified_gmt":"2023-02-23T11:08:27","slug":"vahelduv-paastumine-jalgratturitele-huved-tervisele","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2023\/02\/23\/vahelduv-paastumine-jalgratturitele-huved-tervisele\/","title":{"rendered":"Vahelduv paastumine jalgratturitele \u2013 h\u00fcved tervisele"},"content":{"rendered":"

Vahelduv paastumine jalgratturitele \u2013 h\u00fcved tervisele<\/span><\/h3>\n

Kas kaalute vahelduvat paastumist kui vahendit oma toitumise ja tervise parandamiseks? See pakub palju h\u00fcvesid teie tervisele ja r\u00e4\u00e4gitakse, et v\u00f5ib isegi eluiga pikendada. Vaatame l\u00e4hemalt, millised nendest v\u00e4idetest on t\u00f5endamist leidnud.<\/span><\/p>\n

Vahelduv paastumine t\u00e4hendab selle ajaakna l\u00fchendamist, mille jooksul te s\u00f6\u00f6te ja nende perioodide pikendamist, mil te toitu ei puutu. Seejuures v\u00f5ite s\u00fc\u00fca mistahes meeldivat toitu ja nii palju kui soovite. K\u00f5lab peaaegu liiga ilusana, et olla t\u00f5si \u00fche tervisliku dieedi kohta? Uuringud n\u00e4itavad, et teatud tingimustel on see aga t\u00f5esti t\u00f5si ning vahelduv paastumine v\u00f5ib v\u00e4hendada m\u00f5ningate haiguste ohtu.<\/span><\/p>\n

\"\"<\/a>Vahelduv paastumine t\u00e4hendab paastu- ja s\u00f6\u00f6giperioodide vaheldumist. See ei \u00fctle teile ette, mida v\u00f5i kui palju s\u00fc\u00fca, vaid m\u00e4\u00e4rab ainult s\u00f6\u00f6giaja. \u00a9 Profimedia<\/span><\/i><\/p>\n

Kaalulangetamine<\/span><\/h4>\n

Nagu me sarja eelmises artiklis kirjutasime, on vahelduv paastumine kahtlemata t\u00f5hus vahend kaalu langetamiseks. Kaalu langetamine omakord v\u00f5ib m\u00e4rkimisv\u00e4\u00e4rselt v\u00e4hendada mitmesuguste haiguste ohtu. Seega, kui teile tundub, et olete \u00fcle oma optimaalse kaalu, v\u00f5ib vahelduvast paastumisest tulu t\u00f5usta.<\/span><\/p>\n

II t\u00fc\u00fcpi diabeet<\/span><\/h4>\n

Uuringud n\u00e4itavad<\/a>, et vahelduv paastumine m\u00f5jub positiivselt veresuhkrule, normaliseerides olulist markerit nimetusega HbA1c. Samuti n\u00e4idati uuringutes, kuidas see parandab insuliiniresistentsust. Need m\u00f5lemad tegurid v\u00f5ivad v\u00e4hendada 2. t\u00fc\u00fcbi diabeedi ohtu v\u00f5i aidata sellega toime tulla. \u00dcks v\u00e4ike uuring,<\/a> kus v\u00f5rreldi mitterasvunud mehi ja naisi, kes j\u00e4rgisid p\u00e4evakaupa vahelduvat paastumisre\u017eiimi, n\u00e4itas paranenud insuliinitundlikkust meestel, kuid suhkrute halvenenud k\u00e4itlemist naistel. Tasub meeles pidada, et vahelduv paastumine ei pruugi k\u00f5igile kasulik olla, aga sellest r\u00e4\u00e4gime l\u00e4hemalt hiljem.<\/span><\/p>\n

S\u00fcdamehaigused<\/span><\/h4>\n

K\u00f5ik vahelduva paastumise t\u00fc\u00fcbid, nii ajaliselt piiratud s\u00f6\u00f6mine, p\u00e4ev l\u00e4bi paastumine kui ka p\u00e4evakaupa vahelduv paastumine on kaasa toonud s\u00fcdame- ja veresoonkonna haiguste ohu profiili paranemise. Uuringute kohaselt<\/a> v\u00f5ib paastumine alandada verer\u00f5hku, parandada \u00fcldkolesterooli ja LDL-kolesterooli ning trigl\u00fctseriidide n\u00e4itajaid, v\u00e4hendada kaalu ja keharasva kogust.<\/span><\/p>\n

V\u00e4hk<\/span><\/h4>\n

Meil pole mingeid andmeid vahelduva paastumise ja inimese v\u00e4hiriski vahelise otsese seose kohta. Kuid me teame, et kaalulangetamine v\u00f5ib v\u00e4hendada 13 eri t\u00fc\u00fcpi v\u00e4hkt\u00f5ve ohtu, mis k\u00f5ik on seotud \u00fclekaalulisusega. On ta t\u00f5endeid<\/a>, et vahelduv paastumine v\u00f5ib parandada mitmete v\u00e4hiohu biomarkerite, n\u00e4iteks insuliini, ts\u00fctokiinide ning p\u00f5letikuga seotud molekulide nagu leptiini ja adiponektiini n\u00e4itajaid. Samuti on olemas andmed loomadega tehtud katsetest, mille kohaselt vahelduv paastumine v\u00f5ib v\u00e4hki \u00e4ra hoida.<\/span><\/p>\n

Pikem eluiga<\/span><\/h4>\n

K\u00f5ige ahvatlevam v\u00e4ide vahelduva paastumise kohta \u00fctleb, et see peaks teie eluiga pikendama. On olemas laborirottidega tehtud uuring,<\/a> mille kohaselt paastunud rotid elasid kuni 83% kauem kui tavaliselt toidetud liigikaaslased. Esimesed inimkatsed on samuti lubavad. Kolmen\u00e4dalane vahelduvatel p\u00e4evadel paastumine n\u00e4itas sirtuiini SIRT3 hulga 2,7-protsendilist kasvu \u2013 see valk on seotud pikaealisusega. Vara \u00f6elda, kas see v\u00f5ib kaasa tuua pikema eluea, ent tulemus on kahtlemata huvitav.<\/span><\/p>\n

V\u00f5tmeks on kalorite defitsiit<\/span><\/h4>\n

Dieedi kohta, mis ei piira \u00fcksikuid toiduaineid, on tervisele osaks saavate v\u00f5imalike h\u00fcvede nimekiri muljetavaldav. Kuid asja juures on v\u00e4ike konks. \u00dcks hiljutine uuring<\/a> v\u00f5rdles vahelduvat paastumist regulaarse toitumisega, kus s\u00f6\u00f6misel puudusid ajalised piirangud. Seal leiti, et kui m\u00f5lema meetodi puhul piirata kalorikogust \u00fchepalju, on m\u00f5lemal juhul tulemuseks \u00fchesugune kaalulangus, samasugune paranemine 2. t\u00fc\u00fcpi diabeedi markerite ning s\u00fcdame- ja veresoonkonna haiguste markerite osas. Samuti n\u00e4itas uuring, et m\u00f5lemal meetodil oli katsealuste seas v\u00f5rdne arv v\u00e4ljalangejaid, kes ei suutnud dieedi n\u00f5udeid j\u00e4rgida.<\/span><\/p>\n

See on korraga nii hea kui ka halb uudis. Halb uudis on see osa, et vahelduvas paastumises pole midagi imetabast. Paistab, et kui te tekitate kaloridefitsiidi ehk p\u00f5letate rohkem kaloreid kui toiduga sisse s\u00f6\u00f6te, saate nautida k\u00f5ik tervisele m\u00f5juvaid h\u00fcvesid. Hea uudis on aga teile avanev valikuv\u00f5imalus. Kui te eelistate vahelduvat paastumist kui viisi oma kaloritarbimise v\u00e4hendamiseks, andke minna! Kui soovite pigem s\u00fc\u00fca regulaarselt, kui v\u00e4hendate toidukoguseid v\u00f5i valite madalama kalorsusega toite, on see samav\u00e4\u00e4rne v\u00f5imalus, kui teil \u00f5nnestub hoida kalorivaegust.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Vahelduv paastumine jalgratturitele \u2013 h\u00fcved tervisele Kas kaalute vahelduvat paastumist kui vahendit oma toitumise ja tervise parandamiseks? See pakub palju […]<\/p>\n","protected":false},"author":174,"featured_media":653,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"global-categories":[22],"class_list":["post-651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","global-categories-cycling"],"yoast_head":"\nVahelduv paastumine jalgratturitele \u2013 h\u00fcved tervisele - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Kas kaalute vahelduvat paastumist kui vahendit oma toitumise ja tervise parandamiseks? See pakub palju h\u00fcvesid teie tervisele ja r\u00e4\u00e4gitakse, et v\u00f5ib isegi eluiga pikendada. 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