{"id":12751,"date":"2021-10-26T08:00:17","date_gmt":"2021-10-26T06:00:17","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=12751"},"modified":"2021-10-21T13:28:31","modified_gmt":"2021-10-21T11:28:31","slug":"kez-a-kezben-jar-az-alkohol-es-a-rossz-alvas","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/kez-a-kezben-jar-az-alkohol-es-a-rossz-alvas\/","title":{"rendered":"K\u00e9z a k\u00e9zben j\u00e1r az alkohol \u00e9s a rossz alv\u00e1s"},"content":{"rendered":"<p><strong>Jobban alszanak azok, akik kevesebb alkoholt fogyasztanak? Vagy akik j\u00f3l alszanak, hajlamosabbak kevesebbet inni? Az biztos, hogy az alkohol nem tesz j\u00f3t az alv\u00e1s min\u0151s\u00e9g\u00e9nek. De seg\u00edt \u00e1lomba mer\u00fclni? N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l a kett\u0151 k\u00f6zti kapcsolatot!<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>\u00dagy t\u0171nik, seg\u00edt elaludni<\/strong><\/h2>\n<p>Egy stresszes nap ut\u00e1ni laz\u00edt\u00e1sk\u00e9nt elfogyasztott n\u00e9h\u00e1ny poh\u00e1r ital seg\u00edthet gyorsabban elaludni, ez azonban csak az alkohol nyugtat\u00f3 hat\u00e1sa miatt van, \u00e9s nem jelent egyet a <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/\">min\u0151s\u00e9gi alv\u00e1ssal<\/a>.<\/p>\n<figure id=\"attachment_3340\" aria-describedby=\"caption-attachment-3340\" style=\"width: 1920px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/04\/wine-glasses-pexels-1123260.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3340 size-extra-large\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-1920x1280.jpg\" alt=\"Wine Glasses\" width=\"1920\" height=\"1280\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260.jpg 1920w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-1024x683.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-272x182.jpg 272w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-1920x1280.jpg 1920w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/a><figcaption id=\"caption-attachment-3340\" class=\"wp-caption-text\"><em>\u00dagy t\u0171nik, az alkohol seg\u00edt elaludni.<\/em><\/figcaption><\/figure>\n<p>Az az igazs\u00e1g, hogy ha alkoholt fogyasztasz lefekv\u00e9s el\u0151tt, az egy t\u00f6redezettebb, \u00e9berebb alv\u00e1shoz vezet. Hajlamosabb leszel kevesebbet aludni, \u00e9s folyton fel\u00e9bredsz \u00e9jszaka, mik\u00f6zben a m\u00e1jenzimek metaboliz\u00e1lj\u00e1k az alkoholt. Emellett a szesz ellehetetlen\u00edti a REM alv\u00e1sf\u00e1zist, ami a mem\u00f3ria fejleszt\u00e9s\u00e9hez \u00e9s az \u00e9rzelmi j\u00f3l\u00e9thez sz\u00fcks\u00e9ges. A m\u00e1snapi \u00e1lmoss\u00e1gr\u00f3l nem is besz\u00e9lve.<\/p>\n<h2><strong>Kis mennyis\u00e9gben is megzavarja az alv\u00e1st?<\/strong><\/h2>\n<p>Sajnos vannak emberek, akikn\u00e9l m\u00e1r kis mennyis\u00e9gben is \u00e1rtalmas a szesz, ha lefekv\u00e9s el\u0151tt fogyasztja. Egy 2018-as tanulm\u00e1ny a k\u00f6vetkez\u0151ket mutatta ki:<\/p>\n<ul>\n<li>\u00c1tlagosan napi kett\u0151n\u00e9l kevesebb adag a f\u00e9rfiakn\u00e1l, illetve egyn\u00e9l kevesebb adag n\u0151kn\u00e9l 9,3%-kal rontja az alv\u00e1smin\u0151s\u00e9get<\/li>\n<li>Napi \u00e1tlag k\u00e9t adag a f\u00e9rfiakn\u00e1l \u00e9s egy adag a n\u0151kn\u00e9l 24%-kal rontja az alv\u00e1smin\u0151s\u00e9get<\/li>\n<\/ul>\n<p>T\u00f6bb mint \u00e1tlag napi k\u00e9t adag f\u00e9rfiakn\u00e1l \u00e9s egy adag a n\u0151kn\u00e9l 39,2%-kal rontja az alv\u00e1smin\u0151s\u00e9get<\/p>\n<figure id=\"attachment_12752\" aria-describedby=\"caption-attachment-12752\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/10\/Alcohol-glasses-pixabay-919071_1280.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-12752\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/10\/Alcohol-glasses-pixabay-919071_1280.jpg\" alt=\"Alcohol\" width=\"1280\" height=\"850\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/10\/Alcohol-glasses-pixabay-919071_1280.jpg 1280w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/10\/Alcohol-glasses-pixabay-919071_1280-300x199.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/10\/Alcohol-glasses-pixabay-919071_1280-1024x680.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/10\/Alcohol-glasses-pixabay-919071_1280-768x510.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/10\/Alcohol-glasses-pixabay-919071_1280-272x182.jpg 272w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><\/a><figcaption id=\"caption-attachment-12752\" class=\"wp-caption-text\"><em>Kis mennyis\u00e9gben is befoly\u00e1solhatja, hogy hogy telik az \u00e9jszak\u00e1d.<\/em><\/figcaption><\/figure>\n<h2><strong>Vica versa<\/strong><\/h2>\n<p>A j\u00f3 alv\u00e1s kevesebb alkoholfogyaszt\u00e1st eredm\u00e9nyez! Azoknak az alanyoknak, akik j\u00f3 stressz-egyens\u00fallyal rendelkeznek, er\u0151sebb az \u00f6nkontrolljuk, ha \u00e9tkez\u00e9sr\u0151l van sz\u00f3 \u00e9s kevesebb alkoholt fogyasztanak, mint a kev\u00e9sb\u00e9 kiegyens\u00falyozottak \u2013 sz\u00e1molt be egy kutat\u00e1s. Teh\u00e1t ha kevesebbet iszol, hogy jobban aludj, akkor kevesebbet fogsz majd inni, mert jobban alszol!<\/p>\n<h2><strong>Mi sz\u00e1m\u00edt lefekv\u00e9s el\u0151tti id\u0151pontnak?<\/strong><\/h2>\n<p>Az alkoholos italok a fogyaszt\u00e1suk ut\u00e1n k\u00f6r\u00fclbel\u00fcl egy \u00f3r\u00e1val hatnak leger\u0151sebben, 4 \u00f3ra eltelt\u00e9vel pedig fel\u00e9re cs\u00f6kken a v\u00e9r\u00e1ramban kering\u0151 mennyis\u00e9g. Tanulm\u00e1nyok szerint legal\u00e1bb 4 \u00f3r\u00e1val lefekv\u00e9s el\u0151tt m\u00e1r nem szabad szeszes italt inni, ha nem akarod, hogy befoly\u00e1solja az alv\u00e1smin\u0151s\u00e9ged.<\/p>\n<p>Csak el\u0151ny\u00f6kkel j\u00e1rhat, ha kevesebb alkoholt fogyasztasz \u00e9s jobb alv\u00e1sra t\u00f6rekedsz!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jobban alszanak azok, akik kevesebb alkoholt fogyasztanak? Vagy akik j\u00f3l alszanak, hajlamosabbak kevesebbet inni? Az biztos, hogy az alkohol nem [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":12754,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-12751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"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>K\u00e9z a k\u00e9zben j\u00e1r az alkohol \u00e9s a rossz alv\u00e1s<\/title>\n<meta name=\"description\" content=\"Jobban alszanak azok, akik kevesebb alkoholt fogyasztanak? Vagy akik j\u00f3l alszanak, hajlamosabbak kevesebbet inni? Az biztos, hogy az alkohol nem tesz j\u00f3t az alv\u00e1s min\u0151s\u00e9g\u00e9nek. De seg\u00edt \u00e1lomba mer\u00fclni? 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