{"id":16933,"date":"2023-02-10T08:00:19","date_gmt":"2023-02-10T06:00:19","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16933"},"modified":"2023-02-06T11:31:54","modified_gmt":"2023-02-06T09:31:54","slug":"mediterran-etrend-fokozza-a-kerekparos-teljesitmenyt","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mediterran-etrend-fokozza-a-kerekparos-teljesitmenyt\/","title":{"rendered":"Mediterr\u00e1n \u00e9trend \u2013 Fokozza a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9nyt?"},"content":{"rendered":"<p><strong>Tudjuk, hogy a helyes t\u00e1pl\u00e1lkoz\u00e1s fontos az eg\u00e9szs\u00e9g \u00e9s a fogy\u00e1s szempontj\u00e1b\u00f3l. De mi lenne, ha lenne egy olyan di\u00e9ta, ami emellett m\u00e9g gyorsabb ker\u00e9kp\u00e1ross\u00e1 is tenne? Egy \u00faj tanulm\u00e1ny szerint a mediterr\u00e1n \u00e9trend alkalmas lehet erre. Az eredm\u00e9nyek azt mutatj\u00e1k, hogy a di\u00e9ta k\u00f6vet\u00e9s\u00e9vel m\u00e1r n\u00e9gy nap ut\u00e1n \u00e9szrevehet\u0151 javul\u00e1st tapasztalhatsz. Vizsg\u00e1ljuk meg k\u00f6zelebbr\u0151l ezt a kutat\u00e1st!<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>N\u00e9gy nap mediterr\u00e1n di\u00e9ta<\/strong><\/h2>\n<p>A Journal of the American College of Nutrition c\u00edm\u0171 foly\u00f3iratban megjelent <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30758261\/\">tanulm\u00e1ny <\/a>a mediterr\u00e1n \u00e9s a tipikus nyugati di\u00e9t\u00e1t hasonl\u00edtotta \u00f6ssze a sportteljes\u00edtm\u00e9ny tekintet\u00e9ben. A Saint Louis Egyetem kutat\u00f3i egy csoport szabadid\u0151s tev\u00e9kenys\u00e9get folytat\u00f3 feln\u0151ttet (7 n\u0151t \u00e9s 4 f\u00e9rfit) k\u00e9rtek fel a k\u00eds\u00e9rletre, \u00e9s arra utas\u00edtott\u00e1k \u0151ket, hogy n\u00e9gy napon kereszt\u00fcl k\u00f6vess\u00e9k a mediterr\u00e1n t\u00edpus\u00fa \u00e9trendet. A r\u00e9sztvev\u0151k a k\u00f6vetkez\u0151ket fogyaszthatt\u00e1k:<\/p>\n<ul>\n<li>Napi 4 ev\u0151kan\u00e1l ol\u00edvaolaj<\/li>\n<li>Napi 3 vagy t\u00f6bb adag di\u00f3f\u00e9le \u00e9s gy\u00fcm\u00f6lcs<\/li>\n<li>Napi 2 vagy t\u00f6bb adag z\u00f6lds\u00e9g<\/li>\n<li>Hal, h\u00fcvelyesek \u00e9s v\u00f6r\u00f6sbor<\/li>\n<li>H\u00fas (korl\u00e1tozott mennyis\u00e9gben)<\/li>\n<li>Cukrozott italok \u00e9s p\u00e9ks\u00fctem\u00e9nyek (szint\u00e9n korl\u00e1tozott mennyis\u00e9gben)<\/li>\n<\/ul>\n<figure id=\"attachment_16934\" aria-describedby=\"caption-attachment-16934\" style=\"width: 1248px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Healthy-food-pexels-1640777.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16934 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Healthy-food-pexels-1640777.webp\" alt=\"Non-processed food\" width=\"1248\" height=\"832\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Healthy-food-pexels-1640777.webp 1248w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Healthy-food-pexels-1640777-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Healthy-food-pexels-1640777-1024x683.webp 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Healthy-food-pexels-1640777-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Healthy-food-pexels-1640777-272x182.webp 272w\" sizes=\"auto, (max-width: 1248px) 100vw, 1248px\" \/><\/a><figcaption id=\"caption-attachment-16934\" class=\"wp-caption-text\"><em>A mediterr\u00e1n \u00e9trend m\u00e1r \u00e9vtizedek \u00f3ta \u00e1ll az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1s toplist\u00e1j\u00e1nak \u00e9l\u00e9n.<\/em><\/figcaption><\/figure>\n<h2><strong>A sportteljes\u00edtm\u00e9nyt is ki\u00e9rt\u00e9kelt\u00e9k<\/strong><\/h2>\n<p>Ezut\u00e1n a n\u00e9gy nap ut\u00e1n az \u00f6nk\u00e9nteseknek k\u00fcl\u00f6nb\u00f6z\u0151 edz\u00e9seket kellett v\u00e9gezni\u00fck, hogy a kutat\u00f3k tesztelhess\u00e9k a r\u00e9sztvev\u0151k fitts\u00e9g\u00e9nek egyes aspektusait is. Az edz\u00e9stervben a k\u00f6vetkez\u0151 gyakorlatok szerepeltek:<\/p>\n<ul>\n<li>5 km-es fut\u00e1s fut\u00f3padon, az \u00e1ll\u00f3k\u00e9pess\u00e9g tesztel\u00e9s\u00e9re<\/li>\n<li>Ker\u00e9kp\u00e1ros sprintek az anaerob fitts\u00e9g tesztel\u00e9s\u00e9re<\/li>\n<li>Magasugr\u00e1s<\/li>\n<li>Markolat er\u0151s\u00edt\u0151 gyakorlatok<\/li>\n<\/ul>\n<h2><strong>\u00d6sszehasonl\u00edt\u00e1sk\u00e9ppen n\u00e9gy nap tipikus nyugati \u00e9trend <\/strong><\/h2>\n<p>A k\u00eds\u00e9rlet befejezt\u00e9vel 9-16 napra minden r\u00e9sztvev\u0151 visszat\u00e9rt a szok\u00e1sos \u00e9trendj\u00e9hez. Ezut\u00e1n n\u00e9gy nap tipikus nyugati \u00e9trend k\u00f6vetkezett, amely meglehet\u0151sen eg\u00e9szs\u00e9gtelennek sz\u00e1m\u00edt. Az \u00e9trend a k\u00f6vetkez\u0151ket tartalmazta:<\/p>\n<ul>\n<li>Napi 2 adagn\u00e1l kevesebb gy\u00fcm\u00f6lcs \u00e9s z\u00f6lds\u00e9g<\/li>\n<li>A n\u00e9gy nap alatt 1 adagn\u00e1l kevesebb di\u00f3f\u00e9le \u00e9s h\u00fcvelyes<\/li>\n<li>T\u00f6bb v\u00f6r\u00f6s \u00e9s feldolgozott h\u00fas, tejterm\u00e9k \u00e9s finom\u00edtott gabona<\/li>\n<li>T\u00f6bb cukor \u00e9s n\u00e1trium<\/li>\n<\/ul>\n<h2><strong>A mediterr\u00e1n di\u00e9t\u00e1t folytat\u00f3k 6%-kal gyorsabban futottak<\/strong><\/h2>\n<p>A n\u00e9gy nap ut\u00e1n ez a csoport is elv\u00e9gezte ugyanazokat az edz\u00e9seket. Ezt k\u00f6vet\u0151en a kutat\u00f3k \u00f6sszehasonl\u00edtott\u00e1k a sz\u00e1mokat, \u00e9s meg\u00e1llap\u00edtott\u00e1k, hogy az anaerob fitts\u00e9g vagy az er\u0151nl\u00e9t ter\u00e9n nem volt jelent\u0151s k\u00fcl\u00f6nbs\u00e9g a k\u00e9t \u00e9trend k\u00f6z\u00f6tt. Az aerob fitts\u00e9gi teszt azonban m\u00e1r m\u00e1st mutatott.<\/p>\n<p>Kider\u00fclt, hogy az 5 km-es \u00e1ll\u00f3k\u00e9pess\u00e9gi teszt sor\u00e1n a mediterr\u00e1n \u00e9trendet k\u00f6vet\u0151k \u00e1tlagosan 1 perc 50 m\u00e1sodperccel gyorsabban futottak, mint a tipikus nyugati \u00e9trendet folytat\u00f3 r\u00e9sztvev\u0151k. A t\u00e1vot 27:09 perc alatt teljes\u00edtett\u00e9k, ami 6 %-kal volt jobb, mint a m\u00e1sik csoport 28:59-es ideje. Ez a k\u00fcl\u00f6nbs\u00e9g m\u00e9g szembet\u0171n\u0151bb, ha figyelembe vessz\u00fck, hogy a r\u00e9sztvev\u0151k mindk\u00e9t teszt sor\u00e1n ugyanolyan, 160 bpm k\u00f6r\u00fcli \u00e1tlagos pulzussz\u00e1mmal futottak. Nyilv\u00e1nval\u00f3, hogy ez a teljes\u00edtm\u00e9nybeli fejl\u0151d\u00e9s k\u00f6nnyen megmutatkozhat a ker\u00e9kp\u00e1roz\u00e1sban is.<\/p>\n<p>A kutat\u00f3k felt\u00e9telez\u00e9sei szerint az \u00e1ll\u00f3k\u00e9pess\u00e9g javul\u00e1s\u00e1t a mediterr\u00e1n \u00e9trend gyullad\u00e1scs\u00f6kkent\u0151 \u00e9s antioxid\u00e1ns hat\u00e1sai, valamint az \u00e9lelmi nitr\u00e1tok okozhatt\u00e1k. A tanulm\u00e1ny k\u00e9sz\u00edt\u0151i arra is felh\u00edvt\u00e1k a figyelmet, hogy ezek az \u00e1ll\u00f3k\u00e9pess\u00e9g ter\u00e9n megmutatkoz\u00f3 el\u0151ny\u00f6k rendk\u00edv\u00fcl gyorsan elt\u0171nhetnek, ha valaki \u00e1tv\u00e1lt az eg\u00e9szs\u00e9gtelen nyugati \u00e9trendre. Ez azt jelenti, hogy a mediterr\u00e1n \u00e9trend melletti hossz\u00fat\u00e1v\u00fa elk\u00f6telez\u0151d\u00e9s elengedhetetlen a teljes\u00edtm\u00e9nybeli el\u0151ny\u00f6k tart\u00f3s fenntart\u00e1s\u00e1hoz.<\/p>\n<h2><strong>A ker\u00e9kp\u00e1roz\u00e1s \u00e9s a mediterr\u00e1n di\u00e9ta kieg\u00e9sz\u00edtik egym\u00e1st<\/strong><\/h2>\n<p>A jobb \u00e1ll\u00f3k\u00e9pess\u00e9g nem az egyetlen ok, ami\u00e9rt ker\u00e9kp\u00e1rosk\u00e9nt \u00e9rdemes kipr\u00f3b\u00e1lni a mediterr\u00e1n \u00e9trendet. A tudom\u00e1nyos szakirodalmak sz\u00e9les k\u00f6r\u0171 \u00e1ttekint\u00e9se ut\u00e1n arra jutottunk, hogy ha a mediterr\u00e1n t\u00edpus\u00fa \u00e9trendet fizikai aktivit\u00e1ssal kombin\u00e1ljuk, akkor az seg\u00edthet a nem fert\u0151z\u00e9s \u00fatj\u00e1n terjed\u0151 betegs\u00e9gek, p\u00e9ld\u00e1ul a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g, a r\u00e1kos megbeteged\u00e9sek, a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek, valamint a kr\u00f3nikus l\u00e9gz\u0151szervi betegs\u00e9gek megel\u0151z\u00e9s\u00e9ben.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tudjuk, hogy a helyes t\u00e1pl\u00e1lkoz\u00e1s fontos az eg\u00e9szs\u00e9g \u00e9s a fogy\u00e1s szempontj\u00e1b\u00f3l. De mi lenne, ha lenne egy olyan di\u00e9ta, [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":16936,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16933","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>Mediterr\u00e1n \u00e9trend \u2013 Fokozza a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9nyt?<\/title>\n<meta name=\"description\" content=\"Tudjuk, hogy a helyes t\u00e1pl\u00e1lkoz\u00e1s fontos az eg\u00e9szs\u00e9g \u00e9s a fogy\u00e1s szempontj\u00e1b\u00f3l. De mi lenne, ha lenne egy olyan di\u00e9ta, ami emellett m\u00e9g gyorsabb ker\u00e9kp\u00e1ross\u00e1 is tenne? Egy \u00faj tanulm\u00e1ny szerint a mediterr\u00e1n \u00e9trend alkalmas lehet erre. Az eredm\u00e9nyek azt mutatj\u00e1k, hogy a di\u00e9ta k\u00f6vet\u00e9s\u00e9vel m\u00e1r n\u00e9gy nap ut\u00e1n \u00e9szrevehet\u0151 javul\u00e1st tapasztalhatsz. Vizsg\u00e1ljuk meg k\u00f6zelebbr\u0151l ezt a kutat\u00e1st!\" \/>\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\/mediterran-etrend-fokozza-a-kerekparos-teljesitmenyt\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mediterr\u00e1n \u00e9trend \u2013 Fokozza a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9nyt?\" \/>\n<meta property=\"og:description\" content=\"Tudjuk, hogy a helyes t\u00e1pl\u00e1lkoz\u00e1s fontos az eg\u00e9szs\u00e9g \u00e9s a fogy\u00e1s szempontj\u00e1b\u00f3l. De mi lenne, ha lenne egy olyan di\u00e9ta, ami emellett m\u00e9g gyorsabb ker\u00e9kp\u00e1ross\u00e1 is tenne? Egy \u00faj tanulm\u00e1ny szerint a mediterr\u00e1n \u00e9trend alkalmas lehet erre. Az eredm\u00e9nyek azt mutatj\u00e1k, hogy a di\u00e9ta k\u00f6vet\u00e9s\u00e9vel m\u00e1r n\u00e9gy nap ut\u00e1n \u00e9szrevehet\u0151 javul\u00e1st tapasztalhatsz. Vizsg\u00e1ljuk meg k\u00f6zelebbr\u0151l ezt a kutat\u00e1st!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mediterran-etrend-fokozza-a-kerekparos-teljesitmenyt\/\" \/>\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=\"2023-02-10T06:00:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Mediterranean-Diet-profimedia-0737076260-2_CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\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=\"4 minutes\" \/>\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\/mediterran-etrend-fokozza-a-kerekparos-teljesitmenyt\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mediterran-etrend-fokozza-a-kerekparos-teljesitmenyt\/\",\"name\":\"Mediterr\u00e1n \u00e9trend \u2013 Fokozza a ker\u00e9kp\u00e1ros teljes\u00edtm\u00e9nyt?\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mediterran-etrend-fokozza-a-kerekparos-teljesitmenyt\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/mediterran-etrend-fokozza-a-kerekparos-teljesitmenyt\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/02\/Mediterranean-Diet-profimedia-0737076260-2_CVR.webp\",\"datePublished\":\"2023-02-10T06:00:19+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Tudjuk, hogy a helyes t\u00e1pl\u00e1lkoz\u00e1s fontos az eg\u00e9szs\u00e9g \u00e9s a fogy\u00e1s szempontj\u00e1b\u00f3l. 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