{"id":18378,"date":"2024-02-22T08:00:45","date_gmt":"2024-02-22T06:00:45","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=18378"},"modified":"2024-02-16T16:15:29","modified_gmt":"2024-02-16T14:15:29","slug":"cgm-a-kerekparozasban-gyakorlati-alkalmazasok-edzes-soran","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/cgm-a-kerekparozasban-gyakorlati-alkalmazasok-edzes-soran\/","title":{"rendered":"CGM a ker\u00e9kp\u00e1roz\u00e1sban \u2013 Gyakorlati alkalmaz\u00e1sok edz\u00e9s sor\u00e1n"},"content":{"rendered":"<p style=\"font-weight: 400;\"><strong>A folyamatos gl\u00fck\u00f3zmonitoroz\u00e1s sz\u00e1mos el\u0151nnyel j\u00e1r, az pedig, hogy mennyire tudod ezeket kihaszn\u00e1lni, nagyr\u00e9szt att\u00f3l f\u00fcgg, hogy mennyire hat\u00e9konyan tudod \u00e1t\u00fcltetni a kapott adatokat a val\u00f3 \u00e9letbe. N\u00e9zz\u00fcnk meg k\u00e9t p\u00e9ld\u00e1t, hogyan haszn\u00e1lhatod a CGM-et edz\u00e9s el\u0151tti \u00e9s k\u00f6zben!<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Haszn\u00e1ld edz\u00e9s el\u0151tt a t\u00e1pl\u00e1lkoz\u00e1s optimaliz\u00e1l\u00e1s\u00e1hoz<\/strong><\/h2>\n<p>Az utols\u00f3 \u00e9tkez\u00e9sed, miel\u0151tt elindulsz egy ker\u00e9kp\u00e1rt\u00far\u00e1ra, nagy hat\u00e1ssal van arra, hogyan \u00e9rzed magad teker\u00e9s k\u00f6zben, \u00e9s hogyan teljes\u00edtesz. \u00c9rdemes t\u00f6k\u00e9letesre fejleszteni az edz\u00e9s el\u0151tti t\u00e1pl\u00e1lkoz\u00e1si rutinod, hogy elker\u00fcld a reakt\u00edv hipoglik\u00e9mi\u00e1t, vagyis, hogy hirtelen leessen a v\u00e9rcukorszinted. A CGM pontos sz\u00e1mokat szolg\u00e1ltat sz\u00e1modra arr\u00f3l, hogy mely \u00e9telek, mekkora adagok \u00e9s milyen id\u0151z\u00edt\u00e9s cs\u00f6kkentheti a kock\u00e1zatot.<\/p>\n<p>Mi is az a reakt\u00edv hipoglik\u00e9mia? Ez egy hirtelen, jelent\u0151s m\u00e9rt\u00e9k\u0171 cs\u00f6kken\u00e9st jelent a v\u00e9rcukorszintben (a CGM szerint kevesebb, mint 85 mg\/dL), ami el\u0151fordulhat, ha 15-75 perccel edz\u00e9s el\u0151tt sz\u00e9nhidr\u00e1tokat fogyasztasz. Ennek az az oka, hogy a sz\u00e9nhidr\u00e1tok hat\u00e1s\u00e1ra a szervezet inzulint termel, ez seg\u00edt abban, hogy a v\u00e9rcukorszinted norm\u00e1lis legyen,\u00a0 probl\u00e9ma viszont, hogy amikor elkezdesz mozogni, a cukor felhaszn\u00e1l\u00e1sa \u00e9s az izmokban a v\u00e9r\u00e1raml\u00e1s n\u00f6veked\u00e9se miatt cs\u00f6kkenni fog a v\u00e9rcukorszintet. Ha ehhez hozz\u00e1vessz\u00fck az emelkedett inzulint, ami szint\u00e9n cs\u00f6kkenti, k\u00f6nnyen hipoglik\u00e9mi\u00e1s \u00e1llapotba ker\u00fclhetsz.<\/p>\n<p>A gl\u00fck\u00f3z-monitoroz\u00e1s seg\u00edt neked meg\u00e1llap\u00edtani, hogy hajlamos vagy-e reakt\u00edv hipoglik\u00e9mi\u00e1ra. Ha igen, ezekkel a tippekkel elker\u00fclheted:<\/p>\n<ul>\n<li>Ne egy\u00e9l semmit 60 perccel az edz\u00e9s el\u0151tt, csak bicikliz\u00e9s k\u00f6zben, amikor a l\u00e1baid m\u00e1r tekernek.<\/li>\n<li>Ink\u00e1bb egy \u00f6sszetett sz\u00e9nhidr\u00e1tokat tartalmaz\u00f3 \u00e9tkez\u00e9st (rizs, t\u00e9szta, keny\u00e9r stb.) javaslunk, h\u00e1rom \u00f3r\u00e1val az edz\u00e9s el\u0151tt, ahelyett, hogy az utols\u00f3 pillanatban valamilyen cukros snacket enn\u00e9l!<\/li>\n<li>K\u00eds\u00e9rletezz az utols\u00f3 edz\u00e9s el\u0151tti \u00e9tkez\u00e9s mennyis\u00e9g\u00e9vel \u00e9s \u00f6sszet\u00e9tel\u00e9vel. Az alacsony glik\u00e9mi\u00e1s index\u0171 sz\u00e9nhidr\u00e1tok (bab, teljes ki\u0151rl\u00e9s\u0171 gabonaf\u00e9l\u00e9k stb.), valamint az extra zs\u00edr, feh\u00e9rje \u00e9s rost lass\u00edtja a gl\u00fck\u00f3z felszabadul\u00e1s\u00e1t.<\/li>\n<\/ul>\n<p>K\u00eds\u00e9rletezz mindh\u00e1rom fenti javaslattal, \u00e9s haszn\u00e1ld a CGM-et annak megfigyel\u00e9s\u00e9re, hogy melyik strat\u00e9gia seg\u00edt legink\u00e1bb!<\/p>\n<figure id=\"attachment_16224\" aria-describedby=\"caption-attachment-16224\" style=\"width: 990px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-16224 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR.jpg\" alt=\"Pasta Bowl\" width=\"990\" height=\"660\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR.jpg 990w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/10\/Pasta-Bowl-profimedia-0330328376-CVR-272x182.jpg 272w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/a><figcaption id=\"caption-attachment-16224\" class=\"wp-caption-text\">\u00d6sszetett sz\u00e9nhidr\u00e1tokat fogyassz edz\u00e9s el\u0151tt! \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>A hipoglik\u00e9mia elker\u00fcl\u00e9se az edz\u00e9s sor\u00e1n<\/strong><\/h2>\n<p>A hipoglik\u00e9mia kock\u00e1zata, min\u00e9l hosszabb ideig tekersz magas intenzit\u00e1son, ann\u00e1l ink\u00e1bb n\u0151. A j\u00f3 h\u00edr az, hogy laborat\u00f3riumi tanulm\u00e1nyok alapj\u00e1n tudjuk, hogy a gl\u00fck\u00f3zszint kb. 15-30 perccel a hipoglik\u00e9mi\u00e1s \u00e1llapot be\u00e1llta el\u0151tt elkezd cs\u00f6kkenni. A CGM lehet\u0151v\u00e9 teszi, hogy val\u00f3s id\u0151ben figyelemmel k\u00eds\u00e9rhesd a gl\u00fck\u00f3zszintedet, \u00e9s el\u0151re l\u00e1sd, ha fogyni kezd az energi\u00e1d, amikor m\u00e9g van id\u0151d tenni valamit.<\/p>\n<p>A CGM n\u00e9lk\u00fcl lehet, hogy a hipoglik\u00e9mia fizikai t\u00fcnetei, mint az er\u0151tlens\u00e9g, sz\u00e9d\u00fcl\u00e9s vagy h\u00e1nyinger, lesznek az els\u0151 jelek, amelyeket \u00e9szlelsz. Sajnos ezek \u00e1ltal\u00e1ban t\u00fal k\u00e9s\u0151n jelentkeznek, amikor a gl\u00fck\u00f3zszinted 70 mg\/dL al\u00e1 cs\u00f6kken, \u00e9s jelent\u0151sen le kell lass\u00edtanod vagy teljesen meg kell \u00e1llnod ahhoz, hogy regener\u00e1l\u00f3dni tudj.<\/p>\n<p>Ha \u00e9szreveszed, hogy a gl\u00fck\u00f3zszinted cs\u00f6kkenni kezd egy hossz\u00fa t\u00fara sor\u00e1n, k\u00fcl\u00f6n\u00f6sen ha 85 mg\/dL al\u00e1 cs\u00f6kken, vedd ezt egy s\u00fcrg\u0151s figyelmeztet\u00e9snek, hogy egy\u00e9l vagy igy\u00e1l valamit, ami k\u00f6nnyen em\u00e9szthet\u0151 sz\u00e9nhidr\u00e1tokban gazdag! Fontos, hogy n\u00e9h\u00e1ny percet v\u00e1rnod kell, hogy a bevitt \u00e9tel hasson.<\/p>\n<h2><strong>\u00c9rdemes versenyeken is haszn\u00e1lni?<\/strong><\/h2>\n<p>Egy\u00e9rtelm\u0171, hogy a CGM el\u0151nyt biztos\u00edt a versenyeken, hiszen a val\u00f3s idej\u0171 adatok seg\u00edts\u00e9g\u00e9vel pontosan tudod id\u0151z\u00edteni az \u00e9trended \u00e9s az \u00fczemanyag-tart\u00e1lyod nem fog ki\u00fcr\u00fclni \u00e9pp a legfontosabb r\u00e9szn\u00e9l. Azonban az UCI jelenleg nem enged\u00e9lyezi a CGM haszn\u00e1lat\u00e1t a profi versenyeken. Amat\u0151rk\u00e9nt viszont k\u00f6nnyen lehet, hogy tal\u00e1lsz olyan kisebb versenyt, ahol nincs betiltva, de err\u0151l mindenk\u00e9pp egyeztess a szervez\u0151kkel!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A folyamatos gl\u00fck\u00f3zmonitoroz\u00e1s sz\u00e1mos el\u0151nnyel j\u00e1r, az pedig, hogy mennyire tudod ezeket kihaszn\u00e1lni, nagyr\u00e9szt att\u00f3l f\u00fcgg, hogy mennyire hat\u00e9konyan tudod [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":18380,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-18378","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>CGM a ker\u00e9kp\u00e1roz\u00e1sban \u2013 Gyakorlati alkalmaz\u00e1sok edz\u00e9s sor\u00e1n<\/title>\n<meta name=\"description\" content=\"A folyamatos gl\u00fck\u00f3zmonitoroz\u00e1s sz\u00e1mos el\u0151nnyel j\u00e1r, az pedig, hogy mennyire tudod ezeket kihaszn\u00e1lni, nagyr\u00e9szt att\u00f3l f\u00fcgg, hogy mennyire hat\u00e9konyan tudod \u00e1t\u00fcltetni a kapott adatokat a val\u00f3 \u00e9letbe. N\u00e9zz\u00fcnk meg k\u00e9t p\u00e9ld\u00e1t, hogyan haszn\u00e1lhatod a CGM-et edz\u00e9s el\u0151tti \u00e9s k\u00f6zben!\" \/>\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\/cgm-a-kerekparozasban-gyakorlati-alkalmazasok-edzes-soran\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"CGM a ker\u00e9kp\u00e1roz\u00e1sban \u2013 Gyakorlati alkalmaz\u00e1sok edz\u00e9s sor\u00e1n\" \/>\n<meta property=\"og:description\" content=\"A folyamatos gl\u00fck\u00f3zmonitoroz\u00e1s sz\u00e1mos el\u0151nnyel j\u00e1r, az pedig, hogy mennyire tudod ezeket kihaszn\u00e1lni, nagyr\u00e9szt att\u00f3l f\u00fcgg, hogy mennyire hat\u00e9konyan tudod \u00e1t\u00fcltetni a kapott adatokat a val\u00f3 \u00e9letbe. 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