{"id":6873,"date":"2020-02-26T08:00:41","date_gmt":"2020-02-26T07:00:41","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=6873"},"modified":"2020-02-21T16:29:48","modified_gmt":"2020-02-21T15:29:48","slug":"szenhidrat-oblogetes-bicikliseknek","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/szenhidrat-oblogetes-bicikliseknek\/","title":{"rendered":"Sz\u00e9nhidr\u00e1t-\u00f6bl\u00f6get\u00e9s bicikliseknek"},"content":{"rendered":"

Tudjuk, hogy a ker\u00e9kp\u00e1rosok nagyban t\u00e1maszkodnak a sz\u00e9nhidr\u00e1tokra, hogy b\u00edrj\u00e1k energi\u00e1val a versenyeket. M\u00e9ghozz\u00e1 okkal: a sz\u00e9nhidr\u00e1tok kulcsfontoss\u00e1g\u00fa elemei a j\u00f3 teljes\u00edtm\u00e9nynek. Azt viszont lehet, nem tudtad, hogy egy egyszer\u0171 \u00f6bl\u00edt\u00e9s is seg\u00edthet \u2013 pedig \u00edgy van!<\/strong><\/p>\n

A sz\u00e9nhidr\u00e1t-itallal val\u00f3 \u00f6bl\u00f6get\u00e9s el\u0151nyei<\/strong><\/h2>\n

Ugyan\u00fagy, ahogy a sz\u00e9nhidr\u00e1tbevitel, a magas sz\u00e9nhidr\u00e1t-tartalm\u00fa italokkal val\u00f3 \u00f6bl\u00f6get\u00e9s is seg\u00edt, hogy jobban teljes\u00edts. B\u00e1rmilyen furcs\u00e1n is hangzik, az ezzel kapcsolatban v\u00e9gzett 14 tanulm\u00e1nyb\u00f3l 10 al\u00e1t\u00e1masztotta, hogy pozit\u00edv hat\u00e1ssal van a sportol\u00f3kra ez a m\u00f3dszer, \u00edgy biztosak lehet\u00fcnk benne, hogy ez nem csak egy v\u00e1rosi legenda. A ker\u00e9kp\u00e1ros k\u00f6r\u00f6kben akkor lett egyre n\u00e9pszer\u0171bb, amikor elterjedt a \u201etrain low\u201d strat\u00e9gia: gyors edz\u00e9sek, alacsony sz\u00e9nhidr\u00e1tbevitellel, naponta k\u00e9tszer. A probl\u00e9ma ezzel az edz\u00e9sm\u00f3ddal, hogy ha magasabb intenzit\u00e1ssal p\u00e1rosul, k\u00f6nnyen vezethet gyenge teljes\u00edtm\u00e9nyhez a sz\u00e9nhidr\u00e1thi\u00e1ny miatt. Itt j\u00f6n be a k\u00e9pbe az \u00f6bl\u00edt\u00e9s. Seg\u00edt, hogy megtartsd az intenzit\u00e1s an\u00e9lk\u00fcl, hogy b\u00e1rmi is a gyomrodba ker\u00fclne.<\/p>\n

\"\"
\u00a9 Marco BERTORELLO \/ AFP \/ Profimedia<\/figcaption><\/figure>\n

Hogyan csin\u00e1ld?<\/strong><\/h2>\n

A legt\u00f6bb tanulm\u00e1ny azt aj\u00e1nlja, hogy 5-10 m\u00e1sodpercig tartsd a sz\u00e1dban a cukros italt, majd k\u00f6pd ki \u00e9s ezt rendszeresen ism\u00e9teld. Ha az edz\u00e9sed \u00fcteme engedi, hogy nyugodtabban l\u00e9legezz, 10 m\u00e1sodpercig \u00f6bl\u00f6gess. Ha a nehezebb terep vagy gyorsabb temp\u00f3 miatt l\u00e9legezned is gyorsabban kell, akkor a minimum 5 m\u00e1sodpercet tartsd be, vagy v\u00e1rd meg, hogy k\u00f6nnyebb r\u00e9szhez \u00e9rj! A legjobb, ha az edz\u00e9s els\u0151 60-90 perc\u00e9ben 5-10 percenk\u00e9nt meg tudod ezt ism\u00e9telni.<\/p>\n

Milyen itallal?<\/strong><\/h2>\n

Lesz\u00f6gezn\u00e9nk, hogy nem kell a m\u00e9regdr\u00e1ga izot\u00f3ni\u00e1s italt kik\u00f6pk\u00f6dn\u00f6d. Egyr\u00e9szt nem lenne hat\u00e1sos, m\u00e1sr\u00e9szt csak a p\u00e9nzed pazaroln\u00e1d. Most puszt\u00e1n a sz\u00e9nhidr\u00e1tra van sz\u00fcks\u00e9ged, pontosabban a gl\u00fck\u00f3zr\u00f3l, a maltodextrint\u0151l \u00e9s a n\u00e1dcukorr\u00f3l tudjuk, hogy hat\u00e1sos. Teh\u00e1t gyakorlatilag b\u00e1rmilyen \u00e9des italt vagy gy\u00fcm\u00f6lcslevet haszn\u00e1lhatsz, amit a h\u0171t\u0151ben tal\u00e1lsz. A mesters\u00e9gesen hozz\u00e1adott \u00e9des\u00edt\u0151szereket viszont ker\u00fcld! Nem ugyanaz a hat\u00e1suk, mint a term\u00e9szetes cukroknak. Ak\u00e1r el is k\u00e9sz\u00edtheted saj\u00e1t italodat, csak keverj \u00f6ssze nagyj\u00e1b\u00f3l 30 gramm cukrot f\u00e9l liter v\u00edzzel.<\/p>\n

\"\"
\u00a9 Philippe LOPEZ \/ AFP \/ Profimedia<\/figcaption><\/figure>\n

Ne felejts el fogat mosni!<\/strong><\/h2>\n

Ok\u00e9, ez a tan\u00e1cs viccesnek t\u0171nhet, de nagyon is komoly. Kor\u00e1bban m\u00e1r<\/a> \u00edrtunk arr\u00f3l, hogy a cukorfogyaszt\u00e1s milyen k\u00e1ros hat\u00e1ssal van a fogakra. A fogmos\u00e1s \u00e9s a rendszeres orvosi vizsg\u00e1lat elengedhetetlen az eg\u00e9szs\u00e9ges fogak meg\u0151rz\u00e9s\u00e9hez!<\/p>\n

Kinek val\u00f3 a m\u00f3dszer?<\/strong><\/h2>\n

Val\u00f3sz\u00edn\u0171leg nem t\u00fal hat\u00e1sos tipikus hegyi versenyeken vagy cyclo-cross versenyeken, ahol a r\u00e9sztvev\u0151knek nincs ideje \u00e9s lehet\u0151s\u00e9ge ilyesmire. Az alacsonyabb intenzit\u00e1s\u00fa edz\u00e9sek sor\u00e1n azonban m\u0171k\u00f6d\u0151k\u00e9pes lehet. Azoknak is j\u00f3 opci\u00f3, akik nem tudnak enni a korai edz\u00e9sek el\u0151tt, vagy att\u00f3l f\u00e9lnek, rosszul lesznek, ha van valami a gyomrukban. Gyorsabban tekerhetnek \u00e9s jobban \u00e9lvezhetik a mozg\u00e1st, an\u00e9lk\u00fcl, hogy em\u00e9szt\u00e9si probl\u00e9m\u00e1kkal kelljen k\u00fczdeni\u00fck!<\/p>\n","protected":false},"excerpt":{"rendered":"

Tudjuk, hogy a ker\u00e9kp\u00e1rosok nagyban t\u00e1maszkodnak a sz\u00e9nhidr\u00e1tokra, hogy b\u00edrj\u00e1k energi\u00e1val a versenyeket. M\u00e9ghozz\u00e1 okkal: a sz\u00e9nhidr\u00e1tok kulcsfontoss\u00e1g\u00fa elemei a […]<\/p>\n","protected":false},"author":71,"featured_media":6877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-6873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nSz\u00e9nhidr\u00e1t-\u00f6bl\u00f6get\u00e9s bicikliseknek - \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\/szenhidrat-oblogetes-bicikliseknek\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sz\u00e9nhidr\u00e1t-\u00f6bl\u00f6get\u00e9s bicikliseknek\" \/>\n<meta property=\"og:description\" content=\"Tudjuk, hogy a ker\u00e9kp\u00e1rosok nagyban t\u00e1maszkodnak a sz\u00e9nhidr\u00e1tokra, hogy b\u00edrj\u00e1k energi\u00e1val a versenyeket. 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