{"id":9918,"date":"2021-01-15T08:00:12","date_gmt":"2021-01-15T07:00:12","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=9918"},"modified":"2021-01-11T11:33:29","modified_gmt":"2021-01-11T10:33:29","slug":"5-tipp-ami-mindenkinel-mukodik-alvas","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/5-tipp-ami-mindenkinel-mukodik-alvas\/","title":{"rendered":"5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 Alv\u00e1s"},"content":{"rendered":"

\u00dagy t\u0171nhet, az alv\u00e1snak nem sok k\u00f6ze van a di\u00e9t\u00e1hoz, m\u00e1rpedig ez egy olyan cikksorozat, ami err\u0151l sz\u00f3l. A kutat\u00e1sok ugyanis m\u00e1st mondanak. Az alv\u00e1s a legt\u00f6bb ember sz\u00e1m\u00e1ra nagy hat\u00e1ssal van az \u00e9tkez\u00e9sre! N\u00e9zz\u00fck, hogyan!<\/strong><\/p>\n

<\/h2>\n

Jobban befoly\u00e1sol, mint gondoln\u00e1d<\/strong><\/h2>\n

Sok ember nagyon kem\u00e9nyen betartja az \u00e9trendj\u00e9t, m\u00e9gsem siker\u00fcl el\u00e9rnie a kit\u0171z\u00f6tt c\u00e9ljait. Vajon mi\u00e9rt? A v\u00e1lasz az alv\u00e1smin\u0151s\u00e9gben rejlik. Ennek jav\u00edt\u00e1sa gyakran a s\u00falycs\u00f6kken\u00e9s vagy a teljes\u00edtm\u00e9nyszint n\u00f6vel\u00e9s\u00e9nek kulcsa. Ennek oka, hogy test\u00fcnknek probl\u00e9m\u00e1i vannak a legfontosabb hormonok szab\u00e1lyoz\u00e1s\u00e1val, ha nem alszunk eleget.<\/p>\n

\"Sleeping<\/a>
Ha stresszesen, a probl\u00e9m\u00e1idon agyalva b\u00fajsz \u00e1gyba, nem sz\u00e1m\u00edthatsz nyugodt \u00e9jszak\u00e1ra. Egy esti ritu\u00e1l\u00e9 seg\u00edthet, ha nehezen alszol el vagy gyakran fel\u00e9bredsz \u00e9jjel.<\/em><\/figcaption><\/figure>\n

Ha 6 \u00f3r\u00e1t alszol, amikor a testednek val\u00f3j\u00e1ban 8 \u00f3r\u00e1ra van sz\u00fcks\u00e9ge, akkor a gyomrod sokkal t\u00f6bb ghrelin nev\u0171 hormont termel, ami fokozza az \u00e9hs\u00e9get. Ugyanakkor cs\u00f6kken a leptin-szinted, ami pedig a j\u00f3llakotts\u00e1ghoz j\u00e1rul hozz\u00e1. V\u00e9g\u00fcl pedig az endokannabinoid szinted is n\u0151, \u00edgy jobban k\u00edv\u00e1nod majd a finom \u00e9teleket. Ez egy olyan kombin\u00e1ci\u00f3, ami igencsak megnehez\u00edti a norm\u00e1lis mennyis\u00e9g\u0171 \u00e9telfogyaszt\u00e1st \u00e9s a megfelel\u0151 \u00e9telv\u00e1laszt\u00e1st.<\/p>\n

Rossz alv\u00e1s = rossz \u00e9tkez\u00e9s<\/strong><\/h2>\n

A tudom\u00e1ny azt mutatja, hogy szinte mindenki hajlamos t\u00f6bbet enni \u00e9s rosszabb \u00e9teleket v\u00e1lasztani, ha alv\u00e1shi\u00e1nyban szenved. Ha nem alszol eleget, \u00e9hesebben kelsz, \u00e9s jobban v\u00e1gysz az \u00e9dess\u00e9gekre. R\u00e1ad\u00e1sul, ha hosszabb ideig \u00e9bren vagy, akkor m\u00e9g t\u00f6bb id\u0151d is van arra, hogy megk\u00edv\u00e1nd ezeket a finom, de eg\u00e9szs\u00e9gtelen \u00e9teleket! A kutat\u00e1sok szerint mindezek miatt a rosszul alv\u00f3 emberek naponta k\u00f6r\u00fclbel\u00fcl 300 kal\u00f3ri\u00e1val t\u00f6bbet esznek azokhoz k\u00e9pest, akik eleget alszanak.<\/p>\n

\"Man<\/a>
Ha siker\u00fclt jav\u00edtanod alv\u00e1si szok\u00e1saidon, k\u00f6nnyebb lesz betartani egy eg\u00e9szs\u00e9ges \u00e9trendet. \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n

Az eg\u00e9szs\u00e9gedre is k\u00e1ros<\/strong><\/h2>\n

Mintha nem lenne el\u00e9g, hogy a rossz alv\u00e1s rossz \u00e9tkez\u00e9si v\u00e1laszt\u00e1sokhoz vezet, m\u00e9g az eg\u00e9szs\u00e9gi \u00e1llapotunkra is k\u00e1ros. M\u00e1r egy \u00e9jszak\u00e1nyi alv\u00e1shi\u00e1ny n\u00f6velheti a k\u00f6vetkez\u0151 napon a v\u00e9rnyom\u00e1st! Azt is kimutatt\u00e1k, hogy a szok\u00e1sosn\u00e1l mind\u00f6ssze egy \u00f3r\u00e1val kevesebb alv\u00e1s – amit 1,5 milli\u00e1rd ember megtapasztal a ny\u00e1ri \u00f3ra\u00e1t\u00e1ll\u00edt\u00e1s miatt – jelent\u0151sen megn\u00f6veli a sz\u00edvroham kock\u00e1zat\u00e1t. A rossz alv\u00e1s fog\u00e9konyabb\u00e1 tesz a fert\u0151z\u00e9sekre is.<\/p>\n

Hogyan aludj j\u00f3l?<\/strong><\/h2>\n

Teljesen vil\u00e1gos, hogy ha jav\u00edtani akarsz az \u00e9trendeden, j\u00f3l kell aludnod. Sajnos a legt\u00f6bben nem alszunk eleget. Egy \u00e1tlagos embernek k\u00f6r\u00fclbel\u00fcl 8,5 \u00f3r\u00e1t kell az \u00e1gyban t\u00f6ltenie, hogy el tudja \u00e9rni a sz\u00fcks\u00e9ges 8 \u00f3ra alv\u00e1st. Ha k\u00edv\u00e1ncsi vagy, hogyan n\u00f6velheted az alv\u00e1ssal t\u00f6lt\u00f6tt id\u0151t, \u00e9s jav\u00edtani szeretn\u00e9d az alv\u00e1s min\u0151s\u00e9g\u00e9t \u00e9s rendszeress\u00e9g\u00e9t, olvasd el alv\u00e1sr\u00f3l sz\u00f3l\u00f3 cikk\u00fcnket<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00dagy t\u0171nhet, az alv\u00e1snak nem sok k\u00f6ze van a di\u00e9t\u00e1hoz, m\u00e1rpedig ez egy olyan cikksorozat, ami err\u0151l sz\u00f3l. A kutat\u00e1sok […]<\/p>\n","protected":false},"author":71,"featured_media":9922,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-9918","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 Alv\u00e1s<\/title>\n<meta name=\"description\" content=\"\u00dagy t\u0171nhet, az alv\u00e1snak nem sok k\u00f6ze van a di\u00e9t\u00e1hoz, m\u00e1rpedig ez egy olyan cikksorozat, ami err\u0151l sz\u00f3l. A kutat\u00e1sok ugyanis m\u00e1st mondanak. Az alv\u00e1s a legt\u00f6bb ember sz\u00e1m\u00e1ra nagy hat\u00e1ssal van az \u00e9tkez\u00e9sre! N\u00e9zz\u00fck, hogyan!\" \/>\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\/5-tipp-ami-mindenkinel-mukodik-alvas\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 tipp, ami mindenkin\u00e9l m\u0171k\u00f6dik \u2013 Alv\u00e1s\" \/>\n<meta property=\"og:description\" content=\"\u00dagy t\u0171nhet, az alv\u00e1snak nem sok k\u00f6ze van a di\u00e9t\u00e1hoz, m\u00e1rpedig ez egy olyan cikksorozat, ami err\u0151l sz\u00f3l. A kutat\u00e1sok ugyanis m\u00e1st mondanak. Az alv\u00e1s a legt\u00f6bb ember sz\u00e1m\u00e1ra nagy hat\u00e1ssal van az \u00e9tkez\u00e9sre! 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