{"id":4194,"date":"2017-06-19T07:29:27","date_gmt":"2017-06-19T07:29:27","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=4194"},"modified":"2017-06-19T07:35:42","modified_gmt":"2017-06-19T07:35:42","slug":"odzywianie-dla-kobiet-ogromny-wplyw-hormonow","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2017\/06\/19\/odzywianie-dla-kobiet-ogromny-wplyw-hormonow\/","title":{"rendered":"Od\u017cywianie dla kobiet \u2013 ogromny wp\u0142yw hormon\u00f3w"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Gdy chodzi o od\u017cywianie, istnieje kilka zasadniczych r\u00f3\u017cnic pomi\u0119dzy kobietami a m\u0119\u017cczyznami. Zale\u017c\u0105 one od normalnych, miesi\u0119cznych waha\u0144 hormonalnych, kt\u00f3re zachodz\u0105 w ciele kobiety. Dlatego wa\u017cne jest ich zrozumienie. Wi\u0119kszo\u015b\u0107 z wskaza\u0144 dla sportowc\u00f3w i porad dotycz\u0105cych od\u017cywiania, kt\u00f3re znajdziemy w Internecie, dotyczy m\u0119\u017cczyzn. Natomiast kobiety musz\u0105 wpierw pozna\u0107 unikalne aspekty swojej fizjologii, aby potem rozwija\u0107 swoje mo\u017cliwo\u015bci i, co wa\u017cniejsze, utrzyma\u0107 kondycj\u0119 na d\u0142ugi czas. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pierwsz\u0105 rzecz\u0105 w od\u017cywianiu sportowym kobiet jest zrozumienie ich zmian hormonalnych. Poziomy hormon\u00f3w s\u0105 wzgl\u0119dnie niskie przez pierwsze 14 dni cyklu menstruacyjnego. Natomiast w drugiej fazie, zwanej r\u00f3wnie\u017c faz\u0105 lutealn\u0105, poziom estrogenu i progesteronu wzrasta, co sprawia, \u017ce nasz organizm inaczej przetwarza substancje od\u017cywcze i zarz\u0105dza p\u0142ynami. Niniejsza seria ma na celu pom\u00f3c kobietom w zrozumieniu wp\u0142ywu cyklu na ich potrzeby zwi\u0105zane z od\u017cywianiem i sposoby na tworzenie najlepszych diet.<\/span><\/p>\n<p>https:\/\/www.instagram.com\/p\/BRkVIHnAl-k\/<\/p>\n<p><strong>Lepsze spalanie t\u0142uszczu<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Jedn\u0105 z najistotniejszych zmian, jakie zachodz\u0105 w trakcie fazy lutealnej jest wi\u0119ksze spalanie t\u0142uszczu i spadek u\u017cycia zasob\u00f3w glikogenu. Wi\u0119ksza dost\u0119pno\u015b\u0107 od\u0142o\u017conego t\u0142uszczu jako energii jest korzystna dla aktywno\u015bci o niskim stopniu intensywno\u015bci. Je\u015bli jednak chodzi o intensywny trening, wa\u017cne jest od\u0142o\u017cenie wystarczaj\u0105cej ilo\u015bci w\u0119glowodan\u00f3w za pomoc\u0105 odpowiednich posi\u0142k\u00f3w. Je\u015bli masz ochot\u0119 na w\u0119glowodany w tej cz\u0119\u015bci cyklu, nie zawahaj si\u0119 po nie si\u0119gn\u0105\u0107. <\/span><\/p>\n<p><strong>Wi\u0119ksze zapotrzebowanie na kalorie<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Faza ta charakteryzuje si\u0119 r\u00f3wnie\u017c wi\u0119kszym zapotrzebowaniem kalorycznym, wynikaj\u0105cym z wy\u017cszej temperatury cia\u0142a i kilku innych czynnik\u00f3w. Normalne zapotrzebowanie wzrasta wtedy o oko\u0142o 200 kcal, do czego przydadz\u0105 si\u0119 w\u0142a\u015bnie te dodatkowe w\u0119glowodany. Najwa\u017cniejsze, by s\u0142ucha\u0107 swojego cia\u0142a i nie niedojada\u0107, poniewa\u017c w d\u0142u\u017cszej perspektywie mo\u017ce to przynie\u015b\u0107 odwrotny skutek. Nie nale\u017cy r\u00f3wnie\u017c bra\u0107 tej zasady jak upowa\u017cnienia do objadania si\u0119 ciastami i cukierkami przez 14 dni. Wybieraj pe\u0142nowarto\u015bciowe \u017ar\u00f3d\u0142a w\u0119glowodan\u00f3w, takie jak ziemniaki, warzywa korzenne, ry\u017c lub dyni\u0119. <\/span><\/p>\n<p><strong>Wi\u0119ksza proporcja bia\u0142ka dla szybszej rekonwalescencji<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Standardowe rekomendacje dotycz\u0105ce rekonwalescencji zalecaj\u0105 stosowanie proporcji 4: w\u0119glowodan\u00f3w do bia\u0142ka. I zn\u00f3w, proporcja ta nie jest idealna dla kobiet w fazie wzrostu produkcji hormon\u00f3w, poniewa\u017c odbudowa mi\u0119\u015bni nie zachodzi tu tak \u0142atwo. Aby wspom\u00f3c ten proces nale\u017cy przyj\u0105\u0107 oko\u0142o 25 gram\u00f3w bia\u0142ka w ci\u0105gu 30 minut od zako\u0144czenia intensywnego treningu. Mo\u017ce to by\u0107 jogurt grecki, r\u00f3\u017cne orzechy lub nasiona, lub dobrej jako\u015bci batonik proteinowy, je\u015bli produkty prostsze nie s\u0105 dost\u0119pne.<\/span><\/p>\n<p>(\u017ar\u00f3d\u0142o: welovecycling.com)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gdy chodzi o od\u017cywianie, istnieje kilka zasadniczych r\u00f3\u017cnic pomi\u0119dzy kobietami a m\u0119\u017cczyznami. Zale\u017c\u0105 one od normalnych, miesi\u0119cznych waha\u0144 hormonalnych, kt\u00f3re [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":4195,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[123],"global-categories":[],"class_list":["post-4194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-zdrowie-i-trening"],"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>Od\u017cywianie dla kobiet \u2013 ogromny wp\u0142yw hormon\u00f3w - \u0160koda We Love Cycling - Poland<\/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\/pl\/2017\/06\/19\/odzywianie-dla-kobiet-ogromny-wplyw-hormonow\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Od\u017cywianie dla kobiet \u2013 ogromny wp\u0142yw hormon\u00f3w\" \/>\n<meta property=\"og:description\" content=\"Gdy chodzi o od\u017cywianie, istnieje kilka zasadniczych r\u00f3\u017cnic pomi\u0119dzy kobietami a m\u0119\u017cczyznami. 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