{"id":15620,"date":"2022-08-17T08:00:29","date_gmt":"2022-08-17T06:00:29","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=15620"},"modified":"2022-08-15T13:54:08","modified_gmt":"2022-08-15T11:54:08","slug":"hogyan-segit-a-ragas-a-hizas-megelozeseben","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-segit-a-ragas-a-hizas-megelozeseben\/","title":{"rendered":"Hogyan seg\u00edt a r\u00e1g\u00e1s a h\u00edz\u00e1s megel\u0151z\u00e9s\u00e9ben?"},"content":{"rendered":"

Rendesen r\u00e1gd meg az \u00e9telt! Hallottad m\u00e1r ezt a sz\u00fcleidt\u0151l vagy olvast\u00e1l m\u00e1r ehhez hasonl\u00f3 tan\u00e1csokat az interneten? Ez olyasvalami, amire mindannyiunknak figyelni kellene, a rohan\u00f3 \u00e9letm\u00f3dunk gyakran m\u00e9gis elfeledteti vel\u00fcnk. De mi a tudom\u00e1ny \u00e1ll\u00e1spontja? A r\u00e1g\u00e1s val\u00f3ban j\u00f3t\u00e9kony hat\u00e1ssal van a tests\u00falyszab\u00e1lyoz\u00e1sra?<\/strong><\/p>\n

<\/p>\n

Az \u00e9tel alapos megr\u00e1g\u00e1sa eg\u00e9szs\u00e9ges szok\u00e1s<\/strong><\/h2>\n

Az alapos r\u00e1g\u00e1ssal j\u00e1r\u00f3 lass\u00fa \u00e9tkez\u00e9st m\u00e1r t\u00f6bb mint egy \u00e9vsz\u00e1zaddal ezel\u0151tt is n\u00e9pszer\u0171s\u00edtett\u00e9k, \u00e9s ez mind a mai napig tart. Az emberek sz\u00e1mos j\u00f3t\u00e9kony hat\u00e1st tulajdon\u00edtanak ennek a szok\u00e1snak, melyek k\u00f6z\u00fcl tal\u00e1n a legfontosabb a s\u00falyszab\u00e1lyoz\u00e1s. Az elm\u00falt sz\u00e1z \u00e9vben a tanulm\u00e1nyok k\u00f6vetkezetesen kimutatt\u00e1k, hogy a lass\u00fa \u00e9tkez\u00e9s, amely az \u00e9tel alapos megr\u00e1g\u00e1s\u00e1val j\u00e1r, hat\u00e9kony strat\u00e9gia a t\u00fals\u00faly \u00e9s az elh\u00edz\u00e1s megel\u0151z\u00e9s\u00e9re, az \u00e9tkez\u00e9s gyorsas\u00e1ga pedig \u00f6sszef\u00fcgg a test \u00f6sszet\u00e9tel\u00e9vel \u00e9s alakj\u00e1val.<\/p>\n

\"Eating<\/a>
A r\u00e1g\u00e1s val\u00f3ban j\u00f3t\u00e9kony hat\u00e1ssal van a tests\u00falyszab\u00e1lyoz\u00e1sra?<\/em><\/figcaption><\/figure>\n

N\u00f6velheti az el\u00e9getett kal\u00f3ri\u00e1k sz\u00e1m\u00e1t<\/strong><\/h2>\n

Tanulm\u00e1nyok szerint, a r\u00e1g\u00e1s tests\u00falyra gyakorolt j\u00f3t\u00e9kony hat\u00e1sa a di\u00e9ta-induk\u00e1lt termogenezissel (DIT) magyar\u00e1zhat\u00f3, amely a szervezetben az \u00e9telfogyaszt\u00e1s ut\u00e1n megn\u00f6vekedett h\u0151termel\u00e9st jelenti. Ez a h\u0151hat\u00e1s n\u00f6veli a szervezet teljes kal\u00f3riafelhaszn\u00e1l\u00e1s\u00e1t, azonban eddig nem igaz\u00e1n \u00e9rtett\u00fck, hogy a hosszan tart\u00f3 r\u00e1g\u00e1s hogyan is id\u00e9zi el\u0151. Dr. Yuka Hamada \u00e9s Naoyuki Hayashi professzor a jap\u00e1n Waseda Egyetemr\u0151l \u00faj tanulm\u00e1nyukban pontosan ezt k\u00edv\u00e1nt\u00e1k felt\u00e1rni.<\/p>\n

“Nem voltunk biztosak abban, hogy az em\u00e9szt\u0151rendszerbe ker\u00fcl\u0151 \u00e9telb\u00f3lus m\u00e9rete hogyan j\u00e1rul hozz\u00e1 a lass\u00fa ev\u00e9s ut\u00e1n megfigyelt DIT n\u00f6veked\u00e9s\u00e9hez. Tov\u00e1bb\u00e1, hogy az \u00e9tel hosszan tart\u00f3 r\u00e1g\u00e1sa sor\u00e1n keletkez\u0151 or\u00e1lis ingerek szerepet j\u00e1tszanak-e ebben? Ahhoz, hogy a lass\u00fa r\u00e1g\u00e1st hat\u00e9kony \u00e9s tudom\u00e1nyos szempontb\u00f3l helyt\u00e1ll\u00f3 tests\u00falycs\u00f6kkent\u0151 strat\u00e9giak\u00e9nt hat\u00e1rozhassuk meg, m\u00e9lyebben meg kellett vizsg\u00e1lnunk a k\u00e9rd\u00e9st”<\/em> – nyilatkozta Hayashi professzor.<\/p>\n

A r\u00e1g\u00e1st vizsg\u00e1l\u00f3 k\u00eds\u00e9rlet<\/strong><\/h2>\n

A v\u00e1laszok megtal\u00e1l\u00e1sa \u00e9rdek\u00e9ben a kutat\u00f3k \u00fagy tervezt\u00e9k meg a k\u00eds\u00e9rletet, hogy foly\u00e9kony halmaz\u00e1llapot\u00fa \u00e9telek bevon\u00e1s\u00e1val kiz\u00e1rj\u00e1k az \u00e9telb\u00f3lus hat\u00e1s\u00e1t. A k\u00eds\u00e9rlet 3 k\u00fcl\u00f6nb\u00f6z\u0151 napon elv\u00e9gzett vizsg\u00e1latot tartalmazott, melyek r\u00e9sztvev\u0151i a k\u00f6vetkez\u0151 utas\u00edt\u00e1sokat kapt\u00e1k:<\/p>\n

    \n
  1. 30 m\u00e1sodpercenk\u00e9nt nyeljen le 20 ml foly\u00e9kony halmaz\u00e1llapot\u00fa \u00e9telt<\/li>\n
  2. R\u00e1g\u00e1s n\u00e9lk\u00fcl, 30 m\u00e1sodpercig tartsa a sz\u00e1j\u00e1ban ugyanazt a foly\u00e9kony halmaz\u00e1llapot\u00fa \u00e9telt (hosszan tart\u00f3 k\u00f3stol\u00e1s)<\/li>\n
  3. M\u00e1sodpercek\u00e9nt egy r\u00e1g\u00e1ssal r\u00e1gja a 20 ml foly\u00e9kony halmaz\u00e1llapot\u00fa \u00e9telt 30 m\u00e1sodpercen kereszt\u00fcl, majd nyelje le.<\/li>\n<\/ol>\n

    Az olyan v\u00e1ltoz\u00f3kat, mint az \u00e9hs\u00e9g \u00e9s a telts\u00e9g\u00e9rzet, a g\u00e1zcsere, a DIT \u00e9s a splanchnicus kering\u00e9s, a foly\u00e9kony halmaz\u00e1llapot\u00fa \u00e9tel fogyaszt\u00e1sa el\u0151tt \u00e9s ut\u00e1n is megm\u00e9rt\u00e9k.<\/p>\n

    Eredm\u00e9nyek<\/strong><\/h2>\n

    A h\u00e1rom vizsg\u00e1lat nem mutatott k\u00fcl\u00f6nbs\u00e9get az \u00e9hs\u00e9g \u00e9s a j\u00f3llakotts\u00e1g szempontj\u00e1b\u00f3l, azt azonban kimutatta, hogy a DIT a r\u00e1g\u00e1s id\u0151tartam\u00e1val egy\u00fctt n\u0151tt.<\/p>\n

    “Meg\u00e1llap\u00edtottuk, hogy a DIT vagy az energiatermel\u00e9s az \u00e9tkez\u00e9s ut\u00e1n az egyes \u00edzstimul\u00e1ci\u00f3k, valamint a r\u00e1g\u00e1s id\u0151tartam\u00e1val egy\u00fctt n\u0151tt. Ez azt jelenti, hogy az \u00e9telb\u00f3lus hat\u00e1s\u00e1t\u00f3l f\u00fcggetlen\u00fcl a sz\u00e1jban l\u00e9v\u0151 \u00e9tel \u00edzlel\u00e9s\u00e9nek \u00e9s a r\u00e1g\u00e1s id\u0151tartam\u00e1nak megfelel\u0151 or\u00e1lis ingerek n\u00f6velt\u00e9k a h\u0151termel\u00e9st”<\/em> – mondta Hayashi professzor.<\/p>\n

    Az \u00edzlel\u00e9si inger \u00e9s a r\u00e1g\u00e1s id\u0151tartam\u00e1val a g\u00e1zcsere, a feh\u00e9rjeoxid\u00e1ci\u00f3 \u00e9s a fels\u0151 t\u00e1pcsatorna motilit\u00e1sa (mozg\u00e1sk\u00e9pess\u00e9ge) is n\u0151tt.<\/p>\n

    A r\u00e1g\u00e1s kumulat\u00edv hat\u00e1sai jelent\u0151sek<\/strong><\/h2>\n

    A tanulm\u00e1ny kiemelte, hogy az \u00e9telek alapos megr\u00e1g\u00e1sa n\u00f6veli az energiafelhaszn\u00e1l\u00e1st, ami val\u00f3ban seg\u00edthet az elh\u00edz\u00e1s \u00e9s a metabolikus szindr\u00f3ma megel\u0151z\u00e9s\u00e9ben. Megb\u00edzhat\u00f3 tudom\u00e1nyos eredm\u00e9nyekkel al\u00e1t\u00e1masztva teh\u00e1t a lass\u00fa \u00e9tkez\u00e9st \u00e9s az alapos r\u00e1g\u00e1st fontos aj\u00e1nl\u00e1snak tekinthetj\u00fck a tests\u00falykontroll szempontj\u00e1b\u00f3l.<\/p>\n

    “M\u00edg az egy \u00e9tkez\u00e9sre jut\u00f3 energiafelhaszn\u00e1l\u00e1s k\u00fcl\u00f6nbs\u00e9ge kicsi, a t\u00f6bb \u00e9tkez\u00e9s sor\u00e1n \u00f6sszegy\u0171jt\u00f6tt kumulat\u00edv hat\u00e1s – minden nap \u00e9s az \u00e9v 365 napj\u00e1t tekintve – jelent\u0151s” <\/em>– z\u00e1rta Hayashi professzor.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Rendesen r\u00e1gd meg az \u00e9telt! Hallottad m\u00e1r ezt a sz\u00fcleidt\u0151l vagy olvast\u00e1l m\u00e1r ehhez hasonl\u00f3 tan\u00e1csokat az interneten? Ez olyasvalami, […]<\/p>\n","protected":false},"author":71,"featured_media":15623,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-15620","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nHogyan seg\u00edt a r\u00e1g\u00e1s a h\u00edz\u00e1s megel\u0151z\u00e9s\u00e9ben?<\/title>\n<meta name=\"description\" content=\"Rendesen r\u00e1gd meg az \u00e9telt! Hallottad m\u00e1r ezt a sz\u00fcleidt\u0151l vagy olvast\u00e1l m\u00e1r ehhez hasonl\u00f3 tan\u00e1csokat az interneten? Ez olyasvalami, amire mindannyiunknak figyelni kellene, a rohan\u00f3 \u00e9letm\u00f3dunk gyakran m\u00e9gis elfeledteti vel\u00fcnk. De mi a tudom\u00e1ny \u00e1ll\u00e1spontja? A r\u00e1g\u00e1s val\u00f3ban j\u00f3t\u00e9kony hat\u00e1ssal van a tests\u00falyszab\u00e1lyoz\u00e1sra?\" \/>\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\/hogyan-segit-a-ragas-a-hizas-megelozeseben\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan seg\u00edt a r\u00e1g\u00e1s a h\u00edz\u00e1s megel\u0151z\u00e9s\u00e9ben?\" \/>\n<meta property=\"og:description\" content=\"Rendesen r\u00e1gd meg az \u00e9telt! Hallottad m\u00e1r ezt a sz\u00fcleidt\u0151l vagy olvast\u00e1l m\u00e1r ehhez hasonl\u00f3 tan\u00e1csokat az interneten? Ez olyasvalami, amire mindannyiunknak figyelni kellene, a rohan\u00f3 \u00e9letm\u00f3dunk gyakran m\u00e9gis elfeledteti vel\u00fcnk. De mi a tudom\u00e1ny \u00e1ll\u00e1spontja? A r\u00e1g\u00e1s val\u00f3ban j\u00f3t\u00e9kony hat\u00e1ssal van a tests\u00falyszab\u00e1lyoz\u00e1sra?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-segit-a-ragas-a-hizas-megelozeseben\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-08-17T06:00:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/08\/Girls-eating-pexels-1710002-CVR.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-segit-a-ragas-a-hizas-megelozeseben\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-segit-a-ragas-a-hizas-megelozeseben\/\",\"name\":\"Hogyan seg\u00edt a r\u00e1g\u00e1s a h\u00edz\u00e1s megel\u0151z\u00e9s\u00e9ben?\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-segit-a-ragas-a-hizas-megelozeseben\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-segit-a-ragas-a-hizas-megelozeseben\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/08\/Girls-eating-pexels-1710002-CVR.jpg\",\"datePublished\":\"2022-08-17T06:00:29+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Rendesen r\u00e1gd meg az \u00e9telt! 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