{"id":3185,"date":"2019-05-02T08:00:43","date_gmt":"2019-05-02T07:00:43","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=3185"},"modified":"2019-04-29T13:18:43","modified_gmt":"2019-04-29T12:18:43","slug":"donts-el-mit-fogsz-enni-mozgas-utan-meg-mielott-nekiindulsz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/donts-el-mit-fogsz-enni-mozgas-utan-meg-mielott-nekiindulsz\/","title":{"rendered":"D\u00f6nts el, mit fogsz enni mozg\u00e1s ut\u00e1n &#8211; m\u00e9g miel\u0151tt nekiindulsz"},"content":{"rendered":"<p><strong>Egy \u00faj kutat\u00e1s, amelyet a Lincolnban tal\u00e1lhat\u00f3 Nebraska University jegyez, azt vizsg\u00e1lta, hogyan hat a testmozg\u00e1s a t\u00e1pl\u00e1l\u00e9kbevitelre. Az eredm\u00e9nyek kimutatt\u00e1k, hogy hatalmas k\u00fcl\u00f6nbs\u00e9g van a k\u00f6z\u00f6tt, hogy edz\u00e9s el\u0151tt d\u00f6nt\u00f6d el, mit fogsz majd enni, vagy megv\u00e1rod a d\u00f6nt\u00e9ssel az edz\u00e9s v\u00e9g\u00e9t. Ezek az eredm\u00e9nyek nagyon hasznos inform\u00e1ci\u00f3t jelentenek, k\u00fcl\u00f6n\u00f6sen azok sz\u00e1m\u00e1ra, akik pr\u00f3b\u00e1lj\u00e1k tartani a versenys\u00falyukat.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Csokis brownie vagy alma?<\/strong><\/h2>\n<p>A PhD fokozattal rendelkez\u0151 Karsten Koehler \u00e9s Christopher Gustafson kutat\u00f3k a kutat\u00e1sukban r\u00e9sztvev\u0151k k\u00e9t csoportj\u00e1t k\u00e9rt\u00e9k meg, hogy v\u00e9gezz\u00e9k el megszokott edz\u00e9s\u00fcket.\u00a0Az egyik csoport tagjai edz\u00e9s el\u0151tt d\u00f6nt\u00f6tt\u00e9k el, hogy alm\u00e1t, csokis brownie-t, vagy semmit sem esznek majd edz\u00e9s ut\u00e1n.\u00a0 A m\u00e1sik csoport tagjainak ugyanerr\u0151l kellett d\u00f6nteni\u00fck, de csak azut\u00e1n, hogy m\u00e1r t\u00fal voltak az edz\u00e9sen. Milyen elt\u00e9r\u00e9seket tapasztaltak?<\/p>\n<figure id=\"attachment_3186\" aria-describedby=\"caption-attachment-3186\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/apple-apple-tree-apples-574919.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3186 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/apple-apple-tree-apples-574919.jpg\" alt=\"\" width=\"1280\" height=\"853\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/apple-apple-tree-apples-574919.jpg 1280w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/apple-apple-tree-apples-574919-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/apple-apple-tree-apples-574919-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/apple-apple-tree-apples-574919-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/apple-apple-tree-apples-574919-272x182.jpg 272w\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" \/><\/a><figcaption id=\"caption-attachment-3186\" class=\"wp-caption-text\"><em>Egy t\u00e1lka zabk\u00e1sa magvakkal, egy nagy omlett, h\u00e1rom sonk\u00e1s sajtos szendvics, 100 g t\u00e9szta, egy poh\u00e1r joghurt, f\u00e9l liter gy\u00fcm\u00f6lcs\u00f6s smoothie, egy poh\u00e1r almal\u00e9, egy k\u00e1v\u00e9. Ezekb\u0151l az \u00f6sszetev\u0151kb\u0151l \u00e1ll egyetlen Tour de France versenyz\u0151 reggelije.<\/em><\/figcaption><\/figure>\n<ul>\n<li>Az alm\u00e1t az edz\u00e9s el\u0151tt megk\u00e9rdezett csoport tagjainak 74 sz\u00e1zal\u00e9ka v\u00e1lasztotta, a m\u00e1sik csoportb\u00f3l viszont csak 55 sz\u00e1zal\u00e9k voksolt r\u00e1.<\/li>\n<li>A brownie-t az els\u0151 csoport tagjainak 14 sz\u00e1zal\u00e9ka v\u00e1lasztotta, a m\u00e1sodikb\u00f3l viszont 20 sz\u00e1zal\u00e9k.<\/li>\n<li>Az edz\u00e9s ut\u00e1n megk\u00e9rdezettek 25 sz\u00e1zal\u00e9k\u00e1hoz k\u00e9pest, az edz\u00e9s el\u0151tt megk\u00e9rdezettek csup\u00e1n 12 sz\u00e1zal\u00e9ka utas\u00edtotta vissza az edz\u00e9s ut\u00e1ni nasit.<\/li>\n<\/ul>\n<p>\u201eAzt tapasztaltuk, hogy nagyon kev\u00e9s kutat\u00e1s l\u00e9tezik ebben az el\u00e9gg\u00e9 k\u00e9zzelfoghat\u00f3 t\u00e9m\u00e1ban, amellyel szerintem mindenki tud azonosulni\u201d &#8211; mondta Koehler, a T\u00e1pl\u00e1lkoz\u00e1s- \u00e9s Eg\u00e9szs\u00e9gtudom\u00e1nyi Tansz\u00e9k adjunktusa. \u201eHa a c\u00e9lod a fogy\u00e1s, akkor az eredm\u00e9nyeink alapj\u00e1n, v\u00e9lem\u00e9nyem szerint jobban j\u00e1rsz, ha akkor d\u00f6nt\u00f6d el, mit eszel, miel\u0151tt kondiba m\u00e9sz \u00e9s nem ut\u00e1na, amikor m\u00e1r meg\u00e9hezt\u00e9l.\u201d<\/p>\n<h2><strong>Mi\u00e9rt hozol rosszabb d\u00f6nt\u00e9seket edz\u00e9s ut\u00e1n?<\/strong><\/h2>\n<p>Ez a kutat\u00e1s k\u00e9t viselked\u00e9si modellt tesztelt. Az egyik a \u201ekompenz\u00e1ci\u00f3s ev\u00e9s\u201d, amely eset\u00e9n az emberek t\u00f6bb, magas kal\u00f3riatartalm\u00fa \u00e9telt visznek be testmozg\u00e1st k\u00f6vet\u0151en, az el\u00e9getett kal\u00f3ri\u00e1k p\u00f3tl\u00e1sa c\u00e9lj\u00e1b\u00f3l. A m\u00e1sik pedig a \u201etestmozg\u00e1s \u00e1ltal kiv\u00e1ltott anorexia\u201d, vagyis a t\u00falz\u00e1sba vitt edz\u00e9s, amely eset\u00e9n a testmozg\u00e1s lecs\u00f6kkenti az \u00e9tv\u00e1gy\u00e9rt felel\u0151s hormonok szintj\u00e9t \u00e9s ez\u00e1ltal kevesebbet eszik az ember.<\/p>\n<figure id=\"attachment_3187\" aria-describedby=\"caption-attachment-3187\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/profimedia-0031572582.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3187\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/profimedia-0031572582.jpg\" alt=\"\" width=\"1250\" height=\"833\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/profimedia-0031572582.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/profimedia-0031572582-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/profimedia-0031572582-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/profimedia-0031572582-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/04\/profimedia-0031572582-272x182.jpg 272w\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" \/><\/a><figcaption id=\"caption-attachment-3187\" class=\"wp-caption-text\"><em>Az edz\u00e9s ut\u00e1n megk\u00e9rdezett r\u00e9sztvev\u0151k nagyobb sz\u00e1mban v\u00e1lasztott\u00e1k a brownie-t, mint az edz\u00e9s el\u0151tt megk\u00e9rdezett t\u00e1rsaik.@pixabay.com<\/em><\/figcaption><\/figure>\n<p>\u201eRengeteg laborat\u00f3riumi vizsg\u00e1latot v\u00e9geztek m\u00e1r az \u00e9tv\u00e1ggyal \u00e9s az \u00e9hs\u00e9ggel kapcsolatban\u201d &#8211; magyar\u00e1zta Koehler. \u201eA legt\u00f6bb ilyen vizsg\u00e1lat azt mutatta ki, hogy k\u00f6zvetlen\u00fcl edz\u00e9s ut\u00e1n kev\u00e9sb\u00e9 vagyunk \u00e9hesek. Mindig azon gondolkodtam, ezen eredm\u00e9nyek l\u00e1tt\u00e1n, vajon el\u00e9g er\u0151s-e a jelent\u0151s\u00e9g\u00fck ahhoz, hogy seg\u00edtsenek edz\u00e9s ut\u00e1n kijelenteni, hogy: \u00bbMivel nem vagyok \u00e9hes, nagyon j\u00f3 d\u00f6nt\u00e9st fogok hozni azzal kapcsolatban, hogy mit fogok enni\u00ab? De ismerve magamat \u00e9s sok m\u00e1s rendszeresen mozg\u00f3 embert, l\u00e9tezik az a jelens\u00e9g is, hogy edz\u00e9s ut\u00e1n el\u0151szeretettel aj\u00e1nd\u00e9kozod meg magad valami finomabbal.\u201d<\/p>\n<p>A kutat\u00e1s eredm\u00e9nyei mindk\u00e9t modellt al\u00e1t\u00e1masztj\u00e1k egy bizonyos m\u00e9rt\u00e9kig. Az edz\u00e9s ut\u00e1n megk\u00e9rdezett r\u00e9sztvev\u0151k k\u00f6z\u00fcl t\u00f6bben v\u00e1lasztott\u00e1k a brownie-t, mint az edz\u00e9s el\u0151tt megk\u00e9rdezettek csoportj\u00e1b\u00f3l, ugyanakkor nagyobb sz\u00e1mban mondtak nemet \u00fagy egy\u00e1ltal\u00e1n az ev\u00e9sre. Veled mi a helyzet? Szerinted te m\u00e1sk\u00e9nt d\u00f6nten\u00e9l edz\u00e9s el\u0151tt \u00e9s edz\u00e9s ut\u00e1n?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Egy \u00faj kutat\u00e1s, amelyet a Lincolnban tal\u00e1lhat\u00f3 Nebraska University jegyez, azt vizsg\u00e1lta, hogyan hat a testmozg\u00e1s a t\u00e1pl\u00e1l\u00e9kbevitelre. Az eredm\u00e9nyek [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":3189,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-3185","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>D\u00f6nts el, mit fogsz enni mozg\u00e1s ut\u00e1n - m\u00e9g miel\u0151tt nekiindulsz - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\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\/donts-el-mit-fogsz-enni-mozgas-utan-meg-mielott-nekiindulsz\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u00f6nts el, mit fogsz enni mozg\u00e1s ut\u00e1n - m\u00e9g miel\u0151tt nekiindulsz\" \/>\n<meta property=\"og:description\" content=\"Egy \u00faj kutat\u00e1s, amelyet a Lincolnban tal\u00e1lhat\u00f3 Nebraska University jegyez, azt vizsg\u00e1lta, hogyan hat a testmozg\u00e1s a t\u00e1pl\u00e1l\u00e9kbevitelre. 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