{"id":10202,"date":"2021-02-23T08:00:43","date_gmt":"2021-02-23T07:00:43","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=10202"},"modified":"2021-02-19T13:48:31","modified_gmt":"2021-02-19T12:48:31","slug":"a-mentalis-egeszseg-alappillerei-alvas-zoldseg-biciklizes","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-mentalis-egeszseg-alappillerei-alvas-zoldseg-biciklizes\/","title":{"rendered":"A ment\u00e1lis eg\u00e9szs\u00e9g alappill\u00e9rei: Alv\u00e1s, z\u00f6lds\u00e9g, bicikliz\u00e9s"},"content":{"rendered":"

Egy nem r\u00e9g k\u00e9sz\u00fclt kutat\u00e1s sor\u00e1n arra voltak k\u00edv\u00e1ncsiak a k\u00e9sz\u00edt\u0151i, hogy melyik \u00e9letm\u00f3dbeli v\u00e1ltoztat\u00e1sok a legfontosabbak a ment\u00e1lis eg\u00e9szs\u00e9g \u00e9s j\u00f3l\u00e9t \u00e9rdek\u00e9ben. Mindannyian tudjuk, hogy az olyan unalomig ism\u00e9telt t\u00e9nyez\u0151k, mint az alv\u00e1s, a megfelel\u0151 \u00e9trend \u00e9s a testmozg\u00e1s nagyon fontosak. De melyik\u00fck hoz minket k\u00f6zelebb a k\u00edv\u00e1nt eredm\u00e9nyhez \u00e9s hogyan kapcsol\u00f3dnak egym\u00e1shoz? Vizsg\u00e1ljuk meg k\u00f6zelebbr\u0151l a tanulm\u00e1nyt a szerz\u0151 komment\u00e1rjaival egy\u00fctt!<\/strong><\/p>\n

<\/h2>\n

Az alv\u00e1s a legfontosabb<\/strong><\/h2>\n

Az Otago Egyetem tanulm\u00e1nya, ami a Frontiers in Psychology jelent meg, t\u00f6bb mint 1100 fiatal feln\u0151tt alv\u00e1s\u00e1t, fizikai aktivit\u00e1s\u00e1t, \u00e9trendj\u00e9t \u00e9s ment\u00e1lis eg\u00e9szs\u00e9g\u00e9t vizsg\u00e1lta. Az eredm\u00e9nyek egy\u00e9rtelm\u0171en kimutatt\u00e1k, hogy az alv\u00e1s szoros \u00f6sszef\u00fcgg\u00e9sben van a ment\u00e1lis eg\u00e9szs\u00e9ggel \u00e9s a k\u00f6z\u00e9rzettel. A m\u00e1sodik legfontosabb szempont a nyers gy\u00fcm\u00f6lcs\u00f6k \u00e9s z\u00f6lds\u00e9gek fogyaszt\u00e1sa volt, a testmozg\u00e1s pedig a harmadik helyet \u00e9rte el.<\/p>\n

\"Sleeping<\/a>
Ha le szeretn\u00e9d m\u00e9rni az alv\u00e1si id\u0151det, kipr\u00f3b\u00e1lhatsz k\u00fcl\u00f6nb\u00f6z\u0151 alv\u00e1sfigyel\u0151 alkalmaz\u00e1sokat vagy olyan hordozhat\u00f3 eszk\u00f6z\u00f6ket, amik m\u00e9rik az alv\u00e1s min\u0151s\u00e9g\u00e9t.<\/em><\/figcaption><\/figure>\n

Aludj jobban, ne csak t\u00f6bbet!<\/strong><\/h2>\n

A tanulm\u00e1ny kimutatta, hogy amikor a ment\u00e1lis eg\u00e9szs\u00e9gr\u0151l \u00e9s a k\u00f6z\u00e9rzetr\u0151l van sz\u00f3, az alv\u00e1s min\u0151s\u00e9ge l\u00e9nyegesen fontosabb, mint a mennyis\u00e9ge.<\/p>\n

\u201eEz meglep\u0151, mert \u00e1ltal\u00e1ban a mennyis\u00e9gre koncentr\u00e1lnak, nem pedig a min\u0151s\u00e9gre. B\u00e1r a t\u00fal kev\u00e9s – kevesebb, mint 8 \u00f3ra – \u00e9s a t\u00fal sok alv\u00e1s – t\u00f6bb mint 12 \u00f3ra – t\u00f6bb depresszi\u00f3s t\u00fcnettel \u00e9s rosszabb k\u00f6z\u00e9rzettel t\u00e1rsult, a ment\u00e1lis eg\u00e9szs\u00e9ghez val\u00f3 hozz\u00e1j\u00e1rul\u00e1sban az alv\u00e1s min\u0151s\u00e9ge jelent\u0151sen fel\u00fclm\u00falta az alv\u00e1s mennyis\u00e9g\u00e9t\u201d-<\/em> mondta Shay-Ruby Wickham a tanulm\u00e1ny f\u0151 szerz\u0151je.<\/p>\n

A tanulm\u00e1ny azt is kimutatta, hogy a depresszi\u00f3s t\u00fcnetek azokn\u00e1l az emberekn\u00e9l voltak a legalacsonyabbak, akik \u00e9jszak\u00e1nk\u00e9nt 7-9 \u00f3r\u00e1t aludtak. Teh\u00e1t t\u00f6rekedj legal\u00e1bb 8 \u00f3r\u00e1t aludni, tal\u00e1n m\u00e9g t\u00f6bbet is, ha \u00fagy \u00e9rzed, nagyobb a depresszi\u00f3 kialakul\u00e1s\u00e1nak a kock\u00e1zata! Ha k\u00edv\u00e1ncsi vagy n\u00e9h\u00e1ny tippre, hogyan jav\u00edtsd az alv\u00e1smin\u0151s\u00e9get, olvasd el alv\u00e1sr\u00f3l sz\u00f3l\u00f3 cikk\u00fcnket<\/a>!<\/p>\n

Nyers gy\u00fcm\u00f6lcs\u00f6t \u00e9s z\u00f6lds\u00e9g minden nap!<\/strong><\/h2>\n
\"Fruit\"<\/a>
A legjobb, ha t\u00f6bb f\u00e9le gy\u00fcm\u00f6lcs\u00f6t \u00e9s z\u00f6lds\u00e9get fogyasztasz. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

A r\u00e9sztvev\u0151k k\u00f6r\u00e9ben azok k\u00f6z\u00e9rzete volt a legjobb, akik naponta mintegy \u00f6t adag nyers gy\u00fcm\u00f6lcs\u00f6t \u00e9s z\u00f6lds\u00e9get fogyasztottak. Ez soknak t\u0171nhet, de ha minden \u00e9tkez\u00e9sed tartalmaz z\u00f6lds\u00e9geket, \u00e9s nasik\u00e9nt is megeszel egy-egy gy\u00fcm\u00f6lcs\u00f6t, akkor nagyon k\u00f6zel lesz ehhez a sz\u00e1mhoz. Hozz\u00e1f\u0171zn\u00e9nk, hogy azok a r\u00e9sztvev\u0151k, akik kevesebb, mint 2, vagy t\u00f6bb, mint 8 adagot fogyasztottak, rosszabb k\u00f6z\u00e9rzetr\u0151l sz\u00e1moltak be. Teh\u00e1t mindaddig, am\u00edg elker\u00fcl\u00f6d a v\u00e9gleteket, rendben leszel.<\/p>\n

Biciklizz tov\u00e1bb!<\/strong><\/h2>\n

A r\u00e9sztvev\u0151k \u00e1tlagosan heti 3 alkalommal edzenek. Ha ker\u00e9kp\u00e1r rajong\u00f3 vagy, akkor ebben a tekintetben nem lesz gondod az \u00e1tlag felett maradni. \u00d6r\u00f6m hallani, hogy a bicikliz\u00e9s a ment\u00e1lis eg\u00e9szs\u00e9g \u00e9s j\u00f3l\u00e9t h\u00e1rom f\u0151 pill\u00e9r\u00e9nek egyike lehet.<\/p>\n

\u201eAz alv\u00e1s, a fizikai aktivit\u00e1s \u00e9s az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s az eg\u00e9szs\u00e9g h\u00e1rom alappill\u00e9r\u00e9nek tekinthet\u0151, amik hozz\u00e1j\u00e1rulhatnak a ment\u00e1lis j\u00f3l\u00e9t el\u0151seg\u00edt\u00e9s\u00e9hez a fiatal feln\u0151ttek k\u00f6r\u00e9ben, ahol a ment\u00e1lis zavarok gyakoris\u00e1ga el\u00e9g magas, \u00e9s a k\u00f6z\u00e9rzet sokszor nem optim\u00e1lis\u201d<\/em> – foglalta \u00f6ssze Wickham.<\/p>\n","protected":false},"excerpt":{"rendered":"

Egy nem r\u00e9g k\u00e9sz\u00fclt kutat\u00e1s sor\u00e1n arra voltak k\u00edv\u00e1ncsiak a k\u00e9sz\u00edt\u0151i, hogy melyik \u00e9letm\u00f3dbeli v\u00e1ltoztat\u00e1sok a legfontosabbak a ment\u00e1lis eg\u00e9szs\u00e9g […]<\/p>\n","protected":false},"author":71,"featured_media":10206,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-10202","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nA ment\u00e1lis eg\u00e9szs\u00e9g alappill\u00e9rei: Alv\u00e1s, z\u00f6lds\u00e9g, bicikliz\u00e9s<\/title>\n<meta name=\"description\" content=\"Egy nem r\u00e9g k\u00e9sz\u00fclt kutat\u00e1s sor\u00e1n arra voltak k\u00edv\u00e1ncsiak a k\u00e9sz\u00edt\u0151i, hogy melyik \u00e9letm\u00f3dbeli v\u00e1ltoztat\u00e1sok a legfontosabbak a ment\u00e1lis eg\u00e9szs\u00e9g \u00e9s j\u00f3l\u00e9t \u00e9rdek\u00e9ben.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-mentalis-egeszseg-alappillerei-alvas-zoldseg-biciklizes\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A ment\u00e1lis eg\u00e9szs\u00e9g alappill\u00e9rei: Alv\u00e1s, z\u00f6lds\u00e9g, bicikliz\u00e9s\" \/>\n<meta property=\"og:description\" content=\"Egy nem r\u00e9g k\u00e9sz\u00fclt kutat\u00e1s sor\u00e1n arra voltak k\u00edv\u00e1ncsiak a k\u00e9sz\u00edt\u0151i, hogy melyik \u00e9letm\u00f3dbeli v\u00e1ltoztat\u00e1sok a legfontosabbak a ment\u00e1lis eg\u00e9szs\u00e9g \u00e9s j\u00f3l\u00e9t \u00e9rdek\u00e9ben.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-mentalis-egeszseg-alappillerei-alvas-zoldseg-biciklizes\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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