{"id":5370,"date":"2019-10-23T08:00:36","date_gmt":"2019-10-23T07:00:36","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=5370"},"modified":"2019-10-19T09:23:01","modified_gmt":"2019-10-19T08:23:01","slug":"7-jel-ami-arra-utal-hogy-tul-keves-az-energia-beviteled","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/7-jel-ami-arra-utal-hogy-tul-keves-az-energia-beviteled\/","title":{"rendered":"7 jel, ami arra utal, hogy t\u00fal kev\u00e9s az energia-beviteled"},"content":{"rendered":"

Ha alult\u00f6lt\u00f6d az \u00fczemanyag-rakt\u00e1rad \u00e9s nem l\u00e1tod el elegend\u0151 energi\u00e1val a tested, jelent\u0151sen cs\u00f6kkenhet a teljes\u00edtm\u00e9nyed, s\u0151t, az eg\u00e9szs\u00e9ged is k\u00e1rosodhat. A probl\u00e9ma gy\u00f6kere abban rejlik, hogy a bring\u00e1sok sokszor tudat alatt kevesebbet esznek, mint amennyi t\u00e1panyagra sz\u00fcks\u00e9g\u00fck lenne. N\u00e9zz\u00fck meg, hogy mi lehet ennek az oka, \u00e9s milyen jelekb\u0151l veheted \u00e9szre, ha nem p\u00f3tlod megfelel\u0151en az energi\u00e1id.<\/strong>
\n<\/p>\n

Mi\u00e9rt gyakori ez a jelens\u00e9g?<\/strong><\/h2>\n

A megfelel\u0151 energiap\u00f3tl\u00e1s hi\u00e1nya azt jelenti, hogy az energiabevitel kevesebb, mint amennyi a mozg\u00e1shoz \u00e9s az alapvet\u0151 \u00e9letfunkci\u00f3khoz sz\u00fcks\u00e9ges. Ez el\u0151id\u00e9zhet\u0151 sz\u00e1nd\u00e9kosan, de v\u00e9letlen\u00fcl is. A profi ker\u00e9kp\u00e1roz\u00e1sban sokszor be\u00e9p\u00edtik a strat\u00e9gi\u00e1ba, hogy alacsonyan tarts\u00e1k a testt\u00f6meget \u00e9s ezzel n\u00f6velj\u00e9k a t\u00f6meghez viszony\u00edtott teljes\u00edtm\u00e9ny ar\u00e1ny\u00e1t. Egy aktu\u00e1lis kutat\u00e1s meg\u00e1llap\u00edtotta, hogy a versenyszer\u0171en ker\u00e9kp\u00e1roz\u00f3 f\u00e9rfiak 28%-\u00e1nak alacsony az energiabevitele, \u00e9s 44%-uk szenvedett csontritkul\u00e1sban, ami az alult\u00e1pl\u00e1lts\u00e1g egyik t\u00fcnete lehet.<\/p>\n

Ez azonban nem csak a profikkal t\u00f6rt\u00e9nhet meg. Az elk\u00f6telezett amat\u0151r\u00f6k k\u00fcl\u00f6n\u00f6sen hajlamosak arra, hogy energia-deficitbe sodorj\u00e1k magukat \u2013 teljesen v\u00e9letlen\u00fcl. Annyit kell csak tenni\u00fck, hogy egyre n\u00f6velik az edz\u00e9sek sz\u00e1m\u00e1t \u00e9s intenzit\u00e1s\u00e1t, az energiabevitel\u00fcket pedig nem. Vagy elfelejtik belesz\u00e1molni az emel\u00e9sbe a terven k\u00edv\u00fcli edz\u00e9seken elhaszn\u00e1lt energi\u00e1t. Azzal is energi\u00e1t haszn\u00e1lsz el, ha csak a munkahelyedre tekersz el, vagy \u00faszol egyet!<\/p>\n

\"\"<\/a>
(1936)<\/figcaption><\/figure>\n

Vedd \u00e9szre!<\/strong><\/h2>\n

Az els\u0151 l\u00e9p\u00e9s, hogy kezeld a probl\u00e9m\u00e1t, a probl\u00e9ma felismer\u00e9se. Sz\u00e1mos jelb\u0151l k\u00f6vetkeztethetsz arra, hogy r\u00e1d is \u00e1ll-e ez a vesz\u00e9ly. Mindenkin\u00e9l m\u00e1shogy jelentkeznek a t\u00fcnetek, de ha a k\u00f6vetkez\u0151 dolgokat tapasztalod, \u00e9s nem tudod m\u00e1shoz k\u00f6tni \u0151ket, akkor van r\u00e1 es\u00e9ly, hogy az alacsony energiabevitel miatt vannak.<\/p>\n

Term\u00e9kenys\u00e9g<\/strong> \u2013 A n\u0151k eset\u00e9ben az els\u0151 sz\u00e1m\u00fa jel a rendszertelen menstru\u00e1ci\u00f3s ciklus. A hormon\u00e1lis fogamz\u00e1sg\u00e1tl\u00e1s ugyan elfedi a menstru\u00e1ci\u00f3val kapcsolatos rendelleness\u00e9geket, de az alacsony energiabevitel negat\u00edv hat\u00e1sait nem sz\u00fcnteti meg. Ugyanez a t\u00fcnet f\u00e9rfiakn\u00e1l a reggeli mereved\u00e9s elmarad\u00e1sa.<\/p>\n

Tests\u00falyv\u00e1ltoz\u00e1s<\/strong> \u2013 Ha a tervezettn\u00e9l gyorsabban cs\u00f6kken a tests\u00falyod (t\u00f6bb mint 1%-ot hetente), vagy nem szeretn\u00e9l fogyni \u00e9s m\u00e9gis egyre k\u00f6nnyebb leszel, az azt jelenti, hogy probl\u00e9ma van a rendszerben. Vannak olyan ker\u00e9kp\u00e1rosok, akiknek a test\u00fck \u00fagy alkalmazkodik a folyamatos energia-hi\u00e1nyhoz, hogy kevesebbet haszn\u00e1l fel az anyagcsere folyamat\u00e1hoz, \u00edgy \u0151k nem fogynak, ez azonban nem jelenti azt, hogy m\u00e1s negat\u00edv hat\u00e1sokat sem tapasztalnak.<\/p>\n

Hangulatingadoz\u00e1s<\/strong> \u2013 Az alacsony energiaszint szorong\u00e1shoz \u00e9s ok n\u00e9lk\u00fcli fesz\u00fclts\u00e9ghez vezethet. Vannak olyan bring\u00e1sok, akik motiv\u00e1latlans\u00e1got \u00e9s depresszi\u00f3t is tapasztaltak.<\/p>\n

S\u00e9r\u00fcl\u00e9sek \u00e9s betegs\u00e9g<\/strong> \u2013 Ism\u00e9tl\u0151d\u0151 s\u00e9r\u00fcl\u00e9sek vagy olyan betegs\u00e9gek, amelyekb\u0151l t\u00f6bb mint 3 h\u00f3napig tart felgy\u00f3gyulni, szint\u00e9n a nem megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1s eredm\u00e9nyei lehetnek.<\/p>\n

Rossz alv\u00e1s<\/strong> \u2013 Hi\u00e1ba vagy nagyon f\u00e1radt, m\u00e9gsem tudsz elaludni, vagy \u00e9jszaka t\u00f6bbsz\u00f6r felkelsz: energiahi\u00e1ny. Kiv\u00e1lt, ha reggel letargikusnak \u00e9s lass\u00fanak \u00e9rzed magad.<\/p>\n

Em\u00e9szt\u00e9si probl\u00e9ma<\/strong> \u2013 A gyakori sz\u00e9kreked\u00e9s \u00e9s a felf\u00fav\u00f3d\u00e1s szint\u00e9n a nem megfelel\u0151 energiaszintet jelzi.<\/p>\n

Ingadoz\u00f3 teljes\u00edtm\u00e9ny<\/strong> \u2013 V\u00e9g\u00fcl, de nem utols\u00f3 sorban, ha mindig az egyre jobb teljes\u00edtm\u00e9ny fel\u00e9 hajtasz, de nem csak, hogy nem \u00e9red el, hanem m\u00e9g lassabb is leszel, ez egy egy\u00e9rtelm\u0171 jel!<\/p>\n","protected":false},"excerpt":{"rendered":"

Ha alult\u00f6lt\u00f6d az \u00fczemanyag-rakt\u00e1rad \u00e9s nem l\u00e1tod el elegend\u0151 energi\u00e1val a tested, jelent\u0151sen cs\u00f6kkenhet a teljes\u00edtm\u00e9nyed, s\u0151t, az eg\u00e9szs\u00e9ged is […]<\/p>\n","protected":false},"author":71,"featured_media":5373,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-5370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n7 jel, ami arra utal, hogy t\u00fal kev\u00e9s az energia-beviteled - \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\/7-jel-ami-arra-utal-hogy-tul-keves-az-energia-beviteled\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 jel, ami arra utal, hogy t\u00fal kev\u00e9s az energia-beviteled\" \/>\n<meta property=\"og:description\" content=\"Ha alult\u00f6lt\u00f6d az \u00fczemanyag-rakt\u00e1rad \u00e9s nem l\u00e1tod el elegend\u0151 energi\u00e1val a tested, jelent\u0151sen cs\u00f6kkenhet a teljes\u00edtm\u00e9nyed, s\u0151t, az eg\u00e9szs\u00e9ged is […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/7-jel-ami-arra-utal-hogy-tul-keves-az-energia-beviteled\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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