{"id":18840,"date":"2024-12-20T08:00:05","date_gmt":"2024-12-20T06:00:05","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=18840"},"modified":"2024-12-05T15:01:48","modified_gmt":"2024-12-05T13:01:48","slug":"cukor-vs-kerekparosok-hol-a-hatar","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/cukor-vs-kerekparosok-hol-a-hatar\/","title":{"rendered":"Cukor vs ker\u00e9kp\u00e1rosok \u2013 Hol a hat\u00e1r?"},"content":{"rendered":"<p><strong>Ahogy k\u00f6zelednek az \u00fcnnepek, val\u00f3sz\u00edn\u0171leg egyre t\u00f6bb cukor ker\u00fcl majd az \u00e9let\u00fcnkbe. \u00c9rdemes teh\u00e1t \u00e1tism\u00e9telni az aj\u00e1nlott cukorbevitel hat\u00e1rait, \u00e9s megn\u00e9zni, hogyan vonatkozik ez r\u00e1nk, akt\u00edv ker\u00e9kp\u00e1rosokra.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Tudjuk: a t\u00falzott cukorfogyaszt\u00e1s k\u00e1ros<\/strong><\/h2>\n<p>Egy dolog nem v\u00e1ltozott: a tudom\u00e1nyos bizony\u00edt\u00e9kok egy\u00e9rtelm\u0171en al\u00e1t\u00e1masztj\u00e1k, hogy a t\u00falzott cukorfogyaszt\u00e1s k\u00e1ros az eg\u00e9szs\u00e9gre. Negat\u00edv hat\u00e1sai j\u00f3l dokument\u00e1ltak a fog\u00e1szati eg\u00e9szs\u00e9g \u00e9s a s\u00falygyarapod\u00e1s ter\u00e9n, ami 2-es t\u00edpus\u00fa cukorbetegs\u00e9ghez vezethet. Sz\u00e1mos tanulm\u00e1ny mutat szoros kapcsolatot a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gek kock\u00e1zat\u00e1nak n\u00f6veked\u00e9se \u00e9s a cukorfogyaszt\u00e1s k\u00f6z\u00f6tt is. A kock\u00e1zatokr\u00f3l b\u0151vebben <u><a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-csokkentsd-a-cukrot-teljesitmenyvesztes-nelkul-a-cukor-veszelyei\/\">kor\u00e1bbi cikk\u00fcnkben is olvashatsz,<\/a><\/u> de egy biztos: a cukor eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1k forr\u00e1sa lehet.<\/p>\n<h2><strong>Mi az aj\u00e1nlott hat\u00e1r?<\/strong><\/h2>\n<p>A kulcssz\u00f3 a cukorfogyaszt\u00e1s kapcs\u00e1n a \u201et\u00falzott\u201d. De mit jelent a t\u00falzott fogyaszt\u00e1s? Az <u><a href=\"https:\/\/www.who.int\/\">Eg\u00e9szs\u00e9g\u00fcgyi Vil\u00e1gszervezet (WHO)<\/a><\/u> azt javasolja, hogy a hozz\u00e1adott cukorbevitel ne haladja meg a napi \u00f6sszenergia-bevitel 10%-\u00e1t. Azt is \u00e9rdemes azonban ehhez hozz\u00e1tenni, hogy a kutat\u00f3k tov\u00e1bbi eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00f6ket figyeltek meg, ha a cukorbevitel 5% al\u00e1 cs\u00f6kken. Hasonl\u00f3k\u00e9ppen, az Egyes\u00fclt \u00c1llamok 2020\u20132025 k\u00f6z\u00f6tti t\u00e1pl\u00e1lkoz\u00e1si ir\u00e1nyelvei azt javasolj\u00e1k, hogy minden 2 \u00e9v feletti ember tartsa a hozz\u00e1adott cukrok bevitel\u00e9t a napi \u00f6sszkal\u00f3ria 10%-a alatt.<\/p>\n<p>Ez a javasolt 10% nem t\u00fal sok, ha egy \u00e1tlagos 2000 kcal-os \u00e9trendet n\u00e9z\u00fcnk, mind\u00f6ssze 200 kcal-t jelent, ami 50 g cukornak felel meg. A ker\u00e9kp\u00e1rosoknak viszont sz\u00fcks\u00e9g\u00fck van cukorra a nagy intenzit\u00e1s\u00fa edz\u00e9sek, versenyek \u00e9s a kem\u00e9ny napok k\u00f6z\u00f6tti regener\u00e1ci\u00f3 \u00e9rdek\u00e9ben. Ez az 50 g cukor m\u00e9g egy \u00f3ra intervallumedz\u00e9sre sem lenne el\u00e9g. Akkor mit tegyenek a ker\u00e9kp\u00e1rosok?<\/p>\n<h2><strong>A t\u00falzott cukorbevitel m\u00e1st jelent egy \u00fcl\u0151 \u00e9letm\u00f3dot folytat\u00f3 ember \u00e9s egy akt\u00edv ker\u00e9kp\u00e1ros sz\u00e1m\u00e1ra<\/strong><\/h2>\n<p>Szerencs\u00e9re az \u00e1tlagos 2000 kcal-os \u00e9trend nem igaz\u00e1n alkalmazhat\u00f3 a legt\u00f6bb akt\u00edv ker\u00e9kp\u00e1rosra. Ez a kal\u00f3riabevitel egy t\u00f6bbnyire \u00fcl\u0151 \u00e9letm\u00f3dot folytat\u00f3 ember sz\u00e1m\u00e1ra elegend\u0151. Hasonl\u00edtsunk \u00f6ssze k\u00e9t p\u00e9ld\u00e1t:<\/p>\n<ul>\n<li>Egy 75 kg s\u00faly\u00fa, \u00fcl\u0151 \u00e9letm\u00f3dot folytat\u00f3 f\u00e9rfi val\u00f3sz\u00edn\u0171leg napi 2000 kcal-t \u00e9get el. A 10%-os cukorhat\u00e1r mellett kevesebb mint 50 g cukrot kellene fogyasztania.<\/li>\n<li>Egy akt\u00edv ker\u00e9kp\u00e1ros, aki egy 3 \u00f3r\u00e1s edz\u00e9s sor\u00e1n n\u00e9h\u00e1ny intenz\u00edv szakaszt is beiktat, k\u00f6nnyed\u00e9n el\u00e9gethet t\u00f6bb mint 4000 kcal-t aznap, ami azt jelenti, hogy 100 g cukrot is bevihet.<\/li>\n<\/ul>\n<p>Van azonban m\u00e9g egy szempont \u2013 a cukorig\u00e9ny. Nagy intenzit\u00e1s\u00fa edz\u00e9s sor\u00e1n az izmok sokkal t\u00f6bb cukrot \u00e9getnek el, ami megn\u00f6veli a test cukorig\u00e9ny\u00e9t az \u00fcl\u0151 vagy alacsony intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9gekhez k\u00e9pest. Hogyan befoly\u00e1solja ez a cukorfogyaszt\u00e1s szab\u00e1lyait?<\/p>\n<h2><strong>Mi az a pozit\u00edv cukorm\u00e9rleg?<\/strong><\/h2>\n<p>Egy ker\u00e9kp\u00e1ros egy kem\u00e9ny, 3 \u00f3r\u00e1s ker\u00e9kp\u00e1roz\u00e1s sor\u00e1n ak\u00e1r 450 g cukrot is el\u00e9gethet. B\u00e1r k\u00e9tszer annyi kal\u00f3ri\u00e1t \u00e9get el, mint egy \u00fcl\u0151 \u00e9letm\u00f3dot folytat\u00f3 ember, k\u00f6r\u00fclbel\u00fcl 15-sz\u00f6r t\u00f6bb cukrot haszn\u00e1l fel az edz\u00e9s alatt.<\/p>\n<p>Ha egy ilyen ker\u00e9kp\u00e1ros \u00e9s egy \u00fcl\u0151 \u00e9letm\u00f3dot folytat\u00f3 ember napi 200 g cukrot fogyasztana, technikailag mindketten t\u00fall\u00e9pn\u00e9k az aj\u00e1nlott cukorhat\u00e1rt. A ker\u00e9kp\u00e1ros 450 g cukrot \u00e9getne el az edz\u00e9s sor\u00e1n, \u00edgy a 200 g cukor bevitel\u00e9vel -250 g lenne a cukorm\u00e9rlege. Az \u00fcl\u0151 ember naponta csak k\u00f6r\u00fclbel\u00fcl 30 g cukrot \u00e9getne el, \u00edgy 170 g pozit\u00edv cukorm\u00e9rlege lenne.<\/p>\n<p>R\u00e1ad\u00e1sul az sem mindegy, mikor fogyasztjuk a cukrot. Ha egy ker\u00e9kp\u00e1ros az edz\u00e9s sor\u00e1n vagy k\u00f6zvetlen\u00fcl ut\u00e1na viszi be, szinte biztos, hogy k\u00f6zvetlen\u00fcl az izmokba ker\u00fcl \u00e9s energiak\u00e9nt hasznosul. Ha viszont az edz\u00e9sen k\u00edv\u00fcl eszik cukrot, a test m\u00e1s m\u00f3don kell, hogy kezelje azt, p\u00e9ld\u00e1ul elrakt\u00e1rozza vagy testzs\u00edrr\u00e1 alak\u00edtja.<\/p>\n<p>Ez felveti a k\u00e9rd\u00e9st: vajon k\u00e1ros a 10%-os cukorhat\u00e1r t\u00fall\u00e9p\u00e9se azok sz\u00e1m\u00e1ra, akik azonnal el\u00e9getik energiak\u00e9nt, \u00e9s \u00f6sszess\u00e9g\u00e9ben egyens\u00falyban marad a cukorm\u00e9rleg\u00fck? Err\u0151l a k\u00f6vetkez\u0151 cikkben foglalkozunk.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ahogy k\u00f6zelednek az \u00fcnnepek, val\u00f3sz\u00edn\u0171leg egyre t\u00f6bb cukor ker\u00fcl majd az \u00e9let\u00fcnkbe. \u00c9rdemes teh\u00e1t \u00e1tism\u00e9telni az aj\u00e1nlott cukorbevitel hat\u00e1rait, \u00e9s [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":18841,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-18840","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>Cukor vs ker\u00e9kp\u00e1rosok \u2013 Hol a hat\u00e1r?<\/title>\n<meta name=\"description\" content=\"Ahogy k\u00f6zelednek az \u00fcnnepek, val\u00f3sz\u00edn\u0171leg egyre t\u00f6bb cukor ker\u00fcl majd az \u00e9let\u00fcnkbe. \u00c9rdemes teh\u00e1t \u00e1tism\u00e9telni az aj\u00e1nlott cukorbevitel hat\u00e1rait, \u00e9s megn\u00e9zni, hogyan vonatkozik ez r\u00e1nk, akt\u00edv ker\u00e9kp\u00e1rosokra.\" \/>\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\/cukor-vs-kerekparosok-hol-a-hatar\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cukor vs ker\u00e9kp\u00e1rosok \u2013 Hol a hat\u00e1r?\" \/>\n<meta property=\"og:description\" content=\"Ahogy k\u00f6zelednek az \u00fcnnepek, val\u00f3sz\u00edn\u0171leg egyre t\u00f6bb cukor ker\u00fcl majd az \u00e9let\u00fcnkbe. \u00c9rdemes teh\u00e1t \u00e1tism\u00e9telni az aj\u00e1nlott cukorbevitel hat\u00e1rait, \u00e9s megn\u00e9zni, hogyan vonatkozik ez r\u00e1nk, akt\u00edv ker\u00e9kp\u00e1rosokra.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/cukor-vs-kerekparosok-hol-a-hatar\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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