{"id":3338,"date":"2019-05-16T08:00:01","date_gmt":"2019-05-16T07:00:01","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=3338"},"modified":"2019-05-10T14:58:53","modified_gmt":"2019-05-10T13:58:53","slug":"hogyan-tartsuk-fiatalon-szervezetunket-folyadekpotlas-es-az-alkohol","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hogyan-tartsuk-fiatalon-szervezetunket-folyadekpotlas-es-az-alkohol\/","title":{"rendered":"Hogyan tartsuk fiatalon szervezet\u00fcnket? \u2013 Folyad\u00e9kp\u00f3tl\u00e1s \u00e9s az alkohol"},"content":{"rendered":"<p><strong>A folyad\u00e9kp\u00f3tl\u00e1s a t\u00e1pl\u00e1lkoz\u00e1s kiemelten fontos r\u00e9sze. Az id\u0151sebbek jobban ki vannak t\u00e9ve a kisz\u00e1rad\u00e1s vesz\u00e9ly\u00e9nek, amely sz\u00e1mtalan probl\u00e9m\u00e1hoz vezethet. Sajnos az alkohol nem csup\u00e1n nem seg\u00edt ezen, de m\u00e9g t\u00f6bb kock\u00e1zatot is hordoz mag\u00e1ban, \u00edgy h\u00e1t a hidrat\u00e1ci\u00f3 t\u00e9m\u00e1j\u00e1t k\u00e9t oldalr\u00f3l j\u00e1rjuk k\u00f6rbe.<\/strong><\/p>\n<p><!--more--><\/p>\n<p>Az id\u0151sek kev\u00e9sb\u00e9 \u00e9rzik a szomj\u00fas\u00e1got, illetve gyakori, hogy a k\u00fcl\u00f6nb\u00f6z\u0151 gy\u00f3gyszerek mell\u00e9khat\u00e1sak\u00e9nt kev\u00e9sb\u00e9 szomjasak. A dehidrat\u00e1lts\u00e1g a sz\u00e9kreked\u00e9st is s\u00falyosb\u00edtja, n\u00f6veli a h\u00fagyh\u00f3lyag- \u00e9s a vesefert\u0151z\u00e9sek kock\u00e1zat\u00e1t, n\u00f6veli a t\u00fcd\u0151ny\u00e1lka-termel\u00e9st, s\u00falyosb\u00edtja az asztm\u00e1t \u00e9s m\u00e1s l\u00e9gz\u0151szervi probl\u00e9m\u00e1kat okoz, illetve negat\u00edv hat\u00e1ssal van a ment\u00e1lis \u00e9s a fizikai teljes\u00edtm\u00e9nyre is. \u00c9rdemes teh\u00e1t komolyan venni.<\/p>\n<figure id=\"attachment_3339\" aria-describedby=\"caption-attachment-3339\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/04\/water-glass-pexels-3303.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3339 size-large\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/water-glass-pexels-3303-1024x678.jpg\" alt=\"\" width=\"1024\" height=\"678\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/water-glass-pexels-3303-1024x678.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/water-glass-pexels-3303-300x199.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/water-glass-pexels-3303-768x508.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/water-glass-pexels-3303.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption id=\"caption-attachment-3339\" class=\"wp-caption-text\"><em>Az eg\u00e9szs\u00e9g\u00fcgyi szervek \u00e1ltal aj\u00e1nlott ide\u00e1lis napi mennyis\u00e9g 8 poh\u00e1r vagy 2-3 liter folyad\u00e9k.<\/em><\/figcaption><\/figure>\n<h2><strong>C\u00e9lozd meg a napi 2-3 liter folyad\u00e9ko<\/strong><\/h2>\n<p>A b\u0151s\u00e9ges v\u00edzfogyaszt\u00e1s megker\u00fclhetetlen, ahogy \u00f6regszel egyre fontosabb\u00e1 v\u00e1lik. Pr\u00f3b\u00e1lj napi 2-3 liter folyad\u00e9kot fogyasztani. Kevesebbet t\u00e9len, vagy ha sok friss gy\u00fcm\u00f6lcs\u00f6t, z\u00f6lds\u00e9get \u00e9s levest eszel, ny\u00e1ron pedig t\u00f6bbet, mivel hajlamosabb vagy az izzad\u00e1sra. A legjobb v\u00e1laszt\u00e1s a csapv\u00edz, az \u00e1sv\u00e1nyv\u00edz, a gy\u00f3gyte\u00e1k \u00e9s a levesek. P\u00e1r tipp, hogyan v\u00e1gj bele:<\/p>\n<ul>\n<li>Helyezz el eml\u00e9keztet\u0151 cetliket a lak\u00e1son bel\u00fcl.<\/li>\n<li>\u00c1ll\u00edts be eml\u00e9keztet\u0151t, amely 2 \u00f3r\u00e1nk\u00e9nt jelez napk\u00f6zben, hogy innod kell.<\/li>\n<li>Ha helyhez vagy k\u00f6tve, k\u00e9sz\u00edts be egy nagyobb vizespalackot vagy te\u00e1skann\u00e1t, amelyet k\u00f6nnyen el\u00e9rsz.<\/li>\n<li>Figyeld a vizeleted sz\u00edn\u00e9t, \u00e9s ha t\u00fal s\u00f6t\u00e9t s\u00e1rg\u00e1nak tal\u00e1lod, igy\u00e1l t\u00f6bb vizet. Ne feledd, hogy n\u00e9h\u00e1ny gy\u00f3gyszer \u00e9s a B-vitamin is okozhat s\u00f6t\u00e9tebb \u00e1rnyalat\u00fa vizeletet.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Mi a helyzet az alkohollal?<\/strong><\/h2>\n<figure id=\"attachment_3340\" aria-describedby=\"caption-attachment-3340\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/04\/wine-glasses-pexels-1123260.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3340 size-large\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-1024x683.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260.jpg 1920w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-272x182.jpg 272w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/wine-glasses-pexels-1123260-1920x1280.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption id=\"caption-attachment-3340\" class=\"wp-caption-text\"><em>Ha el akarod ker\u00fclni a kisz\u00e1rad\u00e1st, ragaszkodj a m\u00e9rt\u00e9kletess\u00e9ghez, az alacsony alkoholtartalomhoz, \u00e9s mindig igy\u00e1l m\u00e9g vizet.<\/em><\/figcaption><\/figure>\n<p>Ugyan sokak szerint napi egy poh\u00e1r bor eg\u00e9szs\u00e9gesnek mondhat\u00f3, a kutat\u00e1sok azonban nem teljesen t\u00e1masztj\u00e1k ezt al\u00e1. Az apr\u00f3bb el\u0151ny\u00f6k, amelyeket az alkoholfogyaszt\u00e1ssal p\u00e1ros\u00edtanak, mind elt\u00f6rp\u00fclnek a lehets\u00e9ges kock\u00e1zatok mellett. A legt\u00f6bb szak\u00e9rt\u0151 szerint, ha nem szokt\u00e1l alkoholiz\u00e1lni, akkor ne is kezdd el. Ugyan a m\u00e9rt\u00e9kletes alkoholfogyaszt\u00e1shoz kapcsol\u00f3d\u00f3 mutat\u00f3k nagyj\u00e1b\u00f3l elfogadhat\u00f3ak, nagyobb mennyis\u00e9g eset\u00e9n egy\u00e9rtelm\u0171en kimutathat\u00f3 a negat\u00edv hat\u00e1s. Rengeteg eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1val hozhat\u00f3 \u00f6sszef\u00fcgg\u00e9sbe az alkoholfogyaszt\u00e1s.<\/p>\n<h2><strong>A c\u00e9l a m\u00e9rt\u00e9k megtart\u00e1sa<\/strong><\/h2>\n<p>Minden orsz\u00e1gban m\u00e1s aj\u00e1nl\u00e1sok vannak \u00e9rv\u00e9nyben a m\u00e9rt\u00e9kletess\u00e9get tekintve. A napi bevitel m\u00e9rt\u00e9ke grammban meghat\u00e1rozott, teh\u00e1t \u00e9rdemes tudni, hogy f\u00e9l liter s\u00f6r \u00e1ltal\u00e1ban 16 g alkoholt tartalmaz, egy poh\u00e1r borban 7-18 g tal\u00e1lhat\u00f3 \u00e9s egy f\u00e9l decis, 40 sz\u00e1zal\u00e9kos r\u00f6viditalban szint\u00e9n 16 g alkohol van. A legszigor\u00fabb hat\u00e1r\u00e9rt\u00e9kkel rendelkez\u0151 orsz\u00e1gok, mint \u00c9sztorsz\u00e1g, Finnorsz\u00e1g, N\u00e9metorsz\u00e1g, Hollandia, Szlov\u00e9nia \u00e9s Horv\u00e1torsz\u00e1g, a n\u0151k sz\u00e1m\u00e1ra aj\u00e1nlott napi mennyis\u00e9get kevesebb mint 10 grammban hat\u00e1rozz\u00e1k meg, a f\u00e9rfiakn\u00e1l ez a sz\u00e1m 20 g. Lengyelorsz\u00e1g \u00e9s Katal\u00f3nia a legkev\u00e9sb\u00e9 szigor\u00faak, n\u00e1luk a n\u0151kn\u00e9l napi 20 g, a f\u00e9rfiakn\u00e1l pedig 40 g ez az \u00e9rt\u00e9k. L\u00e1that\u00f3 teh\u00e1t, hogy a m\u00e9rt\u00e9k v\u00e1ltoz\u00f3 lehet a poh\u00e1r s\u00f6rt\u0151l kezdve a 2-3 felesig is. Emellett a legt\u00f6bb orsz\u00e1gban aj\u00e1nlott az alkohol mell\u0151z\u00e9se legal\u00e1bb heti egy vagy ak\u00e1r t\u00f6bb nap is.<\/p>\n<figure id=\"attachment_3341\" aria-describedby=\"caption-attachment-3341\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/profimedia-0317402362-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3341\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/profimedia-0317402362-1.jpg\" alt=\"\" width=\"1250\" height=\"857\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/profimedia-0317402362-1.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/profimedia-0317402362-1-300x206.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/profimedia-0317402362-1-768x527.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/05\/profimedia-0317402362-1-1024x702.jpg 1024w\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" \/><\/a><figcaption id=\"caption-attachment-3341\" class=\"wp-caption-text\">\u00a9\u00a0Profimedia, Alamy<\/figcaption><\/figure>\n<h2><strong>\u00cdgy cs\u00f6kkentsd le az alkoholbevitelt<\/strong><\/h2>\n<p>Ahogy az id\u0151sebbeknek t\u00f6bb idej\u00fck szabadul fel, \u00fagy n\u0151 az alkoholfogyaszt\u00e1si alkalmak sz\u00e1ma is. Sokan alkohollal pr\u00f3b\u00e1lnak seg\u00edteni a kr\u00f3nikus f\u00e1jdalmakon, a mag\u00e1nyon vagy a szorong\u00e1son. Ezeknek a kombin\u00e1ci\u00f3ja eset\u00e9n pedig nagyon egyszer\u0171 t\u00fall\u00e9pni a m\u00e9rt\u00e9ket, f\u00fcggetlen\u00fcl att\u00f3l, melyik orsz\u00e1gban \u00e9lsz. \u00cdme, n\u00e9h\u00e1ny tan\u00e1cs, ami seg\u00edthet a m\u00e9rs\u00e9kl\u00e9sben.<\/p>\n<ul>\n<li>Szokj r\u00e1, hogy az \u00e9tteremben alkoholmentes italt rendelsz. K\u00e9rj \u00e1sv\u00e1nyvizet vagy z\u00f6lds\u00e9gleveket.<\/li>\n<li>T\u00f6lts t\u00f6bb id\u0151t a szabadban, s\u00e9t\u00e1lj, ha lehet a bar\u00e1taiddal, csal\u00e1ddal vagy a kedvenceddel. Bizony\u00edtottan cs\u00f6kkenti a szorong\u00e1st \u00e9s n\u00f6veli a j\u00f3 k\u00f6z\u00e9rzetet.<\/li>\n<li>Ha az alkoholfogyaszt\u00e1s r\u00e9sze az elalv\u00e1si rutinodnak, pr\u00f3b\u00e1lj ki valami m\u00e1st helyette. A lefekv\u00e9s el\u0151tti szaun\u00e1z\u00e1s csod\u00e1kat tesz. De kipr\u00f3b\u00e1lhatod a medit\u00e1ci\u00f3t, a reg\u00e9nyolvas\u00e1st vagy b\u00e1rmit, amit szeretsz csin\u00e1lni, \u00e9s aminek nincs k\u00f6ze az alkoholhoz.<\/li>\n<li>Keress olyan bar\u00e1tokat, akikkel egy\u00fctt v\u00e1ghattok bele az italoz\u00e1s cs\u00f6kkent\u00e9s\u00e9be. Mindig az a leghat\u00e1sosabb, ha \u00e9rzed, hogy nem egyed\u00fcl kell v\u00e9gigcsin\u00e1lnod valamit. Ha ez nem opci\u00f3 sz\u00e1modra, akkor keress fel egy \u00f6nseg\u00edt\u0151 csoportot vagy jelentkezz be tan\u00e1csad\u00e1sra.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>A folyad\u00e9kp\u00f3tl\u00e1s a t\u00e1pl\u00e1lkoz\u00e1s kiemelten fontos r\u00e9sze. Az id\u0151sebbek jobban ki vannak t\u00e9ve a kisz\u00e1rad\u00e1s vesz\u00e9ly\u00e9nek, amely sz\u00e1mtalan probl\u00e9m\u00e1hoz vezethet. [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":3343,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-3338","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>Hogyan tartsuk fiatalon szervezet\u00fcnket? \u2013 Folyad\u00e9kp\u00f3tl\u00e1s \u00e9s az alkohol - \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\/hogyan-tartsuk-fiatalon-szervezetunket-folyadekpotlas-es-az-alkohol\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hogyan tartsuk fiatalon szervezet\u00fcnket? \u2013 Folyad\u00e9kp\u00f3tl\u00e1s \u00e9s az alkohol\" \/>\n<meta property=\"og:description\" content=\"A folyad\u00e9kp\u00f3tl\u00e1s a t\u00e1pl\u00e1lkoz\u00e1s kiemelten fontos r\u00e9sze. Az id\u0151sebbek jobban ki vannak t\u00e9ve a kisz\u00e1rad\u00e1s vesz\u00e9ly\u00e9nek, amely sz\u00e1mtalan probl\u00e9m\u00e1hoz vezethet. 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