{"id":6819,"date":"2020-02-13T08:00:56","date_gmt":"2020-02-13T07:00:56","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=6819"},"modified":"2020-02-11T14:42:18","modified_gmt":"2020-02-11T13:42:18","slug":"igy-elj-jobban-es-tovabb-a-tudomanyos-verzio","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/igy-elj-jobban-es-tovabb-a-tudomanyos-verzio\/","title":{"rendered":"\u00cdgy \u00e9lj jobban \u00e9s tov\u00e1bb -a tudom\u00e1nyos verzi\u00f3"},"content":{"rendered":"

Egy kis eml\u00e9keztet\u0151: megt\u00e9r\u00fclnek a j\u00f3 szok\u00e1sok! Egy \u00faj kutat\u00e1s al\u00e1t\u00e1masztotta, hogy a doh\u00e1nymentes \u00e9let, az alkoholbevitel limit\u00e1l\u00e1sa, az akt\u00edv mozg\u00e1s, eg\u00e9szs\u00e9ges s\u00faly \u00e9s a t\u00e1pl\u00e1l\u00f3 \u00e9telek nem csak meghosszabb\u00edtj\u00e1k az \u00e9leted, de a min\u0151s\u00e9g\u00e9n is jav\u00edtanak. Azok a n\u0151k, akik betartj\u00e1k ezeket a szab\u00e1lyokat, \u00e1tlagosan 84, a f\u00e9rfiak pedig 81 \u00e9vet \u00e9lnek kr\u00f3nikus betegs\u00e9gekt\u0151l mentesen.<\/strong><\/p>\n

Ha arr\u00f3l van sz\u00f3, hogyan teheted jobb\u00e1 az \u00e9leted, nagy val\u00f3sz\u00edn\u0171s\u00e9ggel a k\u00f6vetkez\u0151 tan\u00e1csokkal tal\u00e1lod szemben magad: ne doh\u00e1nyozz, ne fogyassz alkoholt, sportolj, egy\u00e9l eg\u00e9szs\u00e9gesen \u00e9s tarts meg a megfelel\u0151 tests\u00falyt.<\/p>\n

Na ne! A k\u00f6vetkez\u0151 nagy h\u00edr, hogy a v\u00edz nedves?<\/p>\n

Persze, ezek a tippek egy\u00e9rtelm\u0171nek t\u0171nnek, ami \u00fajdons\u00e1g a BMJ \u00e1ltal publik\u00e1lt kutat\u00e1sban az a f\u00f3kusz: nem az \u00e9lettartamot, hanem az \u00e9letmin\u0151s\u00e9get vizsg\u00e1lt\u00e1k, nevezetesen a kr\u00f3nikus betegs\u00e9gek el\u0151fordul\u00e1s\u00e1t.<\/p>\n

A kutat\u00f3k k\u00e9t nagy projekt adatait haszn\u00e1lt\u00e1k fel: az egyik 1980 \u00e9s 2014 k\u00f6z\u00f6tt futott 73.000 r\u00e9sztvev\u0151vel (Nurses\u201d Health Study), a m\u00e1sik pedig 1986 \u00e9s 2014 k\u00f6z\u00f6tt zajlott, ebben 38.000-en vettek r\u00e9szt (Healty Professionals Follow-Up Study).<\/p>\n

Kialak\u00edtottak egy csoportot azokb\u00f3l az emberekb\u0151l, akik nem doh\u00e1nyoznak, norm\u00e1lis a testt\u00f6megindex\u00fck (18,5 \u00e9s 24,9 k\u00f6z\u00f6tti), rendszeres fizikai mozg\u00e1st v\u00e9geznek naponta legal\u00e1bb f\u00e9l \u00f3r\u00e1n \u00e1t, alacsony az alkoholfogyaszt\u00e1suk \u00e9s odafigyelnek az \u00e9tkez\u00e9seikre. Ezek az \u00fan. \u201ealacsony-kock\u00e1zat\u00fa \u00e9letm\u00f3d\u201d t\u00e9nyez\u0151i. (Fontos tudni, hogy a testt\u00f6megindex a s\u00falyod \u00e9s a magass\u00e1god h\u00e1nyadosa, nem veszi figyelembe az izmok mennyis\u00e9g\u00e9t \u00e9s s\u00faly\u00e1t).<\/p>\n

Ez az \u00f6t faktor teh\u00e1t jelzi az el\u0151re l\u00e1that\u00f3 \u00e9lettartamot, \u00e9s a betegs\u00e9gekt\u0151l mentes id\u0151tartamot is. Dr. Frank Hu, a Harvard professzora vezette a kutat\u00e1st:<\/p>\n

\u201eAz eredm\u00e9nyek nem meglep\u0151ek, hiszen kor\u00e1bbi kutat\u00e1sokban is kimutattuk az eg\u00e9szs\u00e9ges \u00e9letm\u00f3d \u00e9s a kr\u00f3nikus betegs\u00e9gek kialakul\u00e1sa k\u00f6z\u00f6tti kapcsolatot\u201d<\/em> \u2013 nyilatkozta a Runner\u2019s World munkat\u00e1rs\u00e1nak a kutat\u00f3. \u201eAmi \u00e9rdekes, hogy a di\u00e9t\u00e1val \u00e9s mozg\u00e1ssal kialak\u00edtott hossz\u00fa \u00e9let \u00e1ltal\u00e1ban betegs\u00e9gekt\u0151l mentes, teh\u00e1t magas min\u0151s\u00e9g\u0171\u201d.<\/em><\/p>\n

\"\"<\/p>\n

Azon n\u0151k k\u00f6r\u00e9ben, akik nem adapt\u00e1lt\u00e1k az eg\u00e9szs\u00e9ges \u00e9letm\u00f3dhoz sz\u00fcks\u00e9ges t\u00e9nyez\u0151ket, 73 \u00e9v volt az az \u00e1tlagos korhat\u00e1r, amikor m\u00e9g nem jelentkezett cukorbetegs\u00e9g, kardiovaszkul\u00e1ris betegs\u00e9g vagy daganat, azokn\u00e1l viszont, akik betartott\u00e1k ezeket, ez a kor 84 \u00e9vre tol\u00f3dott.<\/p>\n

A f\u00e9rfiak eset\u00e9ben a k\u00fcl\u00f6nbs\u00e9g kev\u00e9sb\u00e9 jelent\u0151s, de \u00e9szrevehet\u0151. A faktorok teljes hi\u00e1ny\u00e1ban szint\u00e9n a 73 \u00e9vig tarthat\u00f3 az eg\u00e9szs\u00e9g\u00fck, de ha n\u00e9gy vagy \u00f6t t\u00e9nyez\u0151 teljes\u00fcl, akkor m\u00e9g 81 \u00e9vesen is \u00e9lhetnek betegs\u00e9gek n\u00e9lk\u00fcl.<\/p>\n

Hogy mennyit kell mozogni? Egy amerikai szervezet javaslata szerint feln\u0151tteknek 150-300 perc m\u00e9rs\u00e9kelt aerobikus mozg\u00e1s, vagy 75-150 perc akt\u00edv sportol\u00e1s hetente megfelel\u0151. Emellett aj\u00e1nlatos heti k\u00e9tszer vagy m\u00e9g t\u00f6bbsz\u00f6r er\u0151s\u00edt\u0151 gyakorlatokat v\u00e9gezni.<\/p>\n

Az eg\u00e9szs\u00e9ges \u00e9tkez\u00e9s pedig a k\u00f6vetkez\u0151ket jelenti egy \u00e1tlagos amerikai sz\u00e1m\u00e1ra az ODPHP (Office of Disease Prevention and Health Promotion\u2019s) szerint: 2,5 b\u00f6gre z\u00f6lds\u00e9g, 2 b\u00f6gre gy\u00fcm\u00f6lcs, 170 gramm zs\u00edrad\u00e9k, 3 b\u00f6gre tejterm\u00e9k \u00e9s 155 gramm feh\u00e9rje, napi 2000 kal\u00f3ria bevitel\u00e9hez. Emellett kevesebb, mint a kal\u00f3ri\u00e1k 10%-a lehet hozz\u00e1adott cukor \u00e9s tel\u00edtett zs\u00edr. A megfelel\u0151 alkoholmennyis\u00e9g pedig a n\u0151knek maximum egy poh\u00e1r ital, a f\u00e9rfiaknak kett\u0151 naponta.<\/p>\n

\"\"<\/p>\n

Ha csak kett\u0151 vagy h\u00e1rom faktort siker\u00fcl adapt\u00e1lnod, m\u00e1r akkor is n\u00f6veled az es\u00e9lyt a r\u00e1k, kardiovaszkul\u00e1ris- \u00e9s cukorbetegs\u00e9g n\u00e9lk\u00fcli \u00e9letre, de a legjobb, ha mind az \u00f6t\u00f6t betartod!<\/p>\n

Forr\u00e1s: <\/em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Egy kis eml\u00e9keztet\u0151: megt\u00e9r\u00fclnek a j\u00f3 szok\u00e1sok! Egy \u00faj kutat\u00e1s al\u00e1t\u00e1masztotta, hogy a doh\u00e1nymentes \u00e9let, az alkoholbevitel limit\u00e1l\u00e1sa, az akt\u00edv […]<\/p>\n","protected":false},"author":71,"featured_media":6822,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-6819","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n\u00cdgy \u00e9lj jobban \u00e9s tov\u00e1bb -a tudom\u00e1nyos verzi\u00f3 - \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\/igy-elj-jobban-es-tovabb-a-tudomanyos-verzio\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00cdgy \u00e9lj jobban \u00e9s tov\u00e1bb -a tudom\u00e1nyos verzi\u00f3\" \/>\n<meta property=\"og:description\" content=\"Egy kis eml\u00e9keztet\u0151: megt\u00e9r\u00fclnek a j\u00f3 szok\u00e1sok! 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