{"id":7285,"date":"2022-05-07T14:36:37","date_gmt":"2022-05-07T11:36:37","guid":{"rendered":"https:\/\/findvit.com\/?p=7285"},"modified":"2024-04-06T11:20:53","modified_gmt":"2024-04-06T08:20:53","slug":"9-paprasti-budai-kaip-pagerinti-medziagu-apykaita-paremta-mokslu","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/9-paprasti-budai-kaip-pagerinti-medziagu-apykaita-paremta-mokslu\/","title":{"rendered":"9 vienk\u0101r\u0161i veidi, k\u0101 uzlabot vielmai\u0146u (atbalsta zin\u0101tne)"},"content":{"rendered":"

Metabolisms ir termins, kas apraksta visas \u0137\u012bmisk\u0101s reakcijas, kas notiek j\u016bsu \u0137ermen\u012b. \u0160\u012bs \u0137\u012bmisk\u0101s reakcijas uztur j\u016bsu \u0137ermeni visu laiku akt\u012bvu.<\/p>\n\n\n\n

Bie\u017ei vien k\u0101 sinon\u012bmi tiek lietoti v\u0101rdi vielmai\u0146a, vielmai\u0146a vai sadedzin\u0101to kaloriju skaits. Jo \u0101tr\u0101ka vielmai\u0146a, jo vair\u0101k tiek sadedzin\u0101tas kalorijas, kas atvieglo nev\u0113lam\u0101 svara zaud\u0113\u0161anu. Augsta vielmai\u0146a var ar\u012b sniegt jums papildu ener\u0123iju un bie\u017ei vien liek jums justies lab\u0101k.<\/p>\n\n\n\n

\u0160eit ir 9 vienk\u0101r\u0161i veidi, k\u0101 palielin\u0101t vielmai\u0146u.<\/p>\n\n\n\n

\u0112d daudz<\/strong> olbaltumvielu p\u0101rtika katr\u0101 \u0113dienreiz\u0113<\/strong><\/h2>\n\n\n\n

P\u0101rtikas \u0113\u0161ana var pa\u0101trin\u0101t vielmai\u0146u vair\u0101kas stundas.<\/p>\n\n\n\n

To sauc par p\u0101rtikas termisko efektu (TMP). Papildu kalorijas ir nepiecie\u0161amas, lai sagremotu p\u0101rtiku, absorb\u0113tu un p\u0101rstr\u0101d\u0101tu bar\u012bbas vielas.<\/p>\n\n\n\n

Olbaltumvielas izraisa visliel\u0101ko TMP pieaugumu. Tas palielina vielmai\u0146as \u0101trumu par 15-30%, sal\u012bdzinot ar 5-10% og\u013chidr\u0101tiem un 0-3% taukiem. 1<\/a><\/sup><\/p>\n\n\n\n

Ir ar\u012b pier\u0101d\u012bts, ka prote\u012bnu \u0113\u0161ana pal\u012bdz justies piln\u012bg\u0101kam un nov\u0113rst p\u0101r\u0113\u0161an\u0101s. 2<\/a><\/sup><\/p>\n\n\n\n

Viens neliels p\u0113t\u012bjums atkl\u0101ja, ka cilv\u0113ki var\u0113tu \u0113st par aptuveni 441 kaloriju maz\u0101k dien\u0101, ja vi\u0146u uztur\u0101 bija 30% prote\u012bns.9<\/a><\/sup><\/p>\n\n\n\n

Kad j\u016bs \u0113dat vair\u0101k olbaltumvielu, j\u016bsu vielmai\u0146as \u0101trums pal\u0113nin\u0101s, kas ietekm\u0113 tauku zudumu. Tas ir t\u0101p\u0113c, ka, \u0113dot olbaltumvielu p\u0101rtiku, m\u0113s samazin\u0101m musku\u013cu zuduma iesp\u0113ju. 10<\/a><\/sup><\/p>\n\n\n\n

\u0112dot vair\u0101k olbaltumvielu, var palielin\u0101ties vielmai\u0146a, t\u0101p\u0113c \u0137ermenis sadedzina vair\u0101k kaloriju. <\/p>\n\n\n\n

Dzeriet vair\u0101k v\u0113sa \u016bdens<\/strong><\/h2>\n\n\n\n

Cilv\u0113ki, kuri dzer \u016bdeni, nevis saldos dz\u0113rienus, viegl\u0101k zaud\u0113 svaru un j\u016btas labi. 16<\/a><\/sup><\/p>\n\n\n\n

Tas ir t\u0101p\u0113c, ka saldie dz\u0113rieni satur kalorijas, t\u0101p\u0113c saldin\u0101ta dz\u0113riena aizst\u0101\u0161ana ar \u016bdeni autom\u0101tiski samazina kaloriju daudzumu. Dzeramais \u016bdens var ar\u012b \u012bslaic\u012bgi pa\u0101trin\u0101t vielmai\u0146u. 18<\/a><\/sup><\/p>\n\n\n\n

P\u0113t\u012bjumi liecina, ka, dzerot 0,5 litrus \u016bdens apm\u0113ram stundu, vielmai\u0146as \u0101trums miera st\u0101vokl\u012b palielin\u0101s par 10-30%. 22<\/a><\/sup><\/kbd> \u0160is kaloriju dedzin\u0101\u0161anas efekts var b\u016bt v\u0113l liel\u0101ks, ja dzerat aukstu \u016bdeni, jo j\u016bsu \u0137ermenis izmanto ener\u0123iju, lai to sasild\u012btu l\u012bdz \u0137erme\u0146a temperat\u016brai. 21<\/a><\/sup><\/p>\n\n\n\n

\u016adens var ar\u012b pal\u012bdz\u0113t nep\u0101r\u0113sties. P\u0113t\u012bjumi liecina, ka \u016bdens dzer\u0161ana pusstundu pirms \u0113\u0161anas var pal\u012bdz\u0113t \u0113st maz\u0101k p\u0101rtikas. 25<\/a><\/sup><\/p>\n\n\n\n

Viens p\u0113t\u012bjums ar pieaugu\u0161ajiem ar lieko svaru atkl\u0101ja, ka tie, kuri pirms \u0113\u0161anas dz\u0113ra puslitru \u016bdens, zaud\u0113ja par 44% vair\u0101k svara nek\u0101 tie, kuri to nedar\u012bja. 19<\/a><\/sup><\/p>\n\n\n\n

\u016adens var pal\u012bdz\u0113t jums zaud\u0113t svaru un saglab\u0101t labu pa\u0161saj\u016btu. M\u0113s ar\u012b uzlabojam vielmai\u0146u, dzerot \u016bdeni.<\/p>\n\n\n\n

Augstas intensit\u0101tes treni\u0146\u0161<\/strong><\/h2>\n\n\n\n

Augstas intensit\u0101tes interv\u0101la treni\u0146\u0161 (HIIT) ietver \u0101trus un augstas intensit\u0101tes interv\u0101lus (p\u0101rr\u0101vienus).<\/p>\n\n\n\n

Pat p\u0113c treni\u0146a beig\u0101m palielin\u0101s vielmai\u0146a un palielin\u0101s tauku sadedzin\u0101\u0161anas laiks. 28<\/a><\/sup> Tiek uzskat\u012bts, ka \u0161\u0101da veida apm\u0101c\u012bbai ir liel\u0101ka ietekme, sal\u012bdzinot ar citu maksts. Tauki tiek \u0101tri sadedzin\u0101ti ar\u012b intens\u012bva maksts dzimumakta laik\u0101. 32<\/a><\/sup><\/p>\n\n\n\n

Viens p\u0113t\u012bjums ar jauniem v\u012brie\u0161iem ar lieko svaru par\u0101d\u012bja, ka 12 ned\u0113\u013cas augstas intensit\u0101tes treni\u0146i samazin\u0101ja \u0137erme\u0146a tauku daudzumu par 2 kg un v\u0113dera tauku daudzumu par 17%. 35<\/a><\/sup><\/p>\n\n\n\n

Celt svarus<\/strong><\/h2>\n\n\n\n

Musku\u013ci ir metaboliski akt\u012bv\u0101ki nek\u0101 tauki, un musku\u013cu veido\u0161ana var pal\u012bdz\u0113t palielin\u0101t vielmai\u0146u. 36<\/a><\/sup> Tas noz\u012bm\u0113, ka j\u016bs katru dienu sadedzin\u0101sit vair\u0101k kaloriju pat miera st\u0101vokl\u012b. 40<\/a><\/sup> Svaru cel\u0161ana ar\u012b pal\u012bdz\u0113s jums saglab\u0101t musku\u013cus un c\u012bn\u012bties ar vielmai\u0146as pal\u0113nin\u0101\u0161anos, kas var rasties svara zaud\u0113\u0161anas laik\u0101.4<\/a>1<\/a><\/sup><\/p>\n\n\n\n

Vien\u0101 p\u0113t\u012bjum\u0101 48 sievietes ar lieko svaru tika iev\u0113rotas 800 kaloriju dien\u0101, un t\u0101m nebija iepriek\u0161\u0113ja svara cel\u0161anas vai aerobikas vingrin\u0101jumu. 45<\/a><\/sup> P\u0113c di\u0113tas vientu\u013c\u0101s sievietes, kas c\u0113la svarus, saglab\u0101ja musku\u013cu masu, vielmai\u0146u un sp\u0113ku. Citas sievietes zaud\u0113ja svaru, bet ar\u012b zaud\u0113ja musku\u013cu masu un piedz\u012bvoja vielmai\u0146as pal\u0113nin\u0101\u0161anos. 45<\/a><\/sup><\/p>\n\n\n\n

Svaru cel\u0161ana ir svar\u012bga musku\u013cu veido\u0161anai un uztur\u0113\u0161anai. Liel\u0101ka musku\u013cu masa izrais\u012bs \u0101tr\u0101ku vielmai\u0146u.<\/p>\n\n\n\n

St\u0101viet bie\u017e\u0101k<\/strong><\/h2>\n\n\n\n

P\u0101r\u0101k bie\u017ea s\u0113d\u0113\u0161ana kait\u0113 j\u016bsu vesel\u012bbai. 46<\/a><\/sup> Da\u017ei vesel\u012bbas apr\u016bpes speci\u0101listi bie\u017eu un ilgsto\u0161u s\u0113d\u0113\u0161anu ir nosauku\u0161i par "jauno sm\u0113\u0137\u0113\u0161anu". Da\u013c\u0113ji tas ir t\u0101p\u0113c, ka ilgsto\u0161a s\u0113d\u0113\u0161ana sadedzina maz\u0101k kaloriju un var izrais\u012bt svara pieaugumu. 47<\/a><\/sup><\/p>\n\n\n\n

Faktiski, bie\u017ei st\u0101vot darb\u0101, var sadedzin\u0101t papildu 174 kalorijas. 48<\/a><\/sup> Ja jums ir s\u0113do\u0161s darbs, m\u0113\u0123iniet \u012bsu laiku piecelties k\u0101j\u0101s, lai pusi laika j\u016bs st\u0101v\u0113tu un pusi nos\u0113d\u0113tu. Varat ar\u012b ieg\u0101d\u0101ties univers\u0101lu rakst\u0101mgaldu, ar kuru var str\u0101d\u0101t gan s\u0113dus, gan st\u0101vus. 49<\/a><\/sup><\/p>\n\n\n\n

Dzer za\u013co t\u0113ju<\/strong><\/h2>\n\n\n\n

Ir pier\u0101d\u012bts, ka za\u013c\u0101s t\u0113jas t\u0113ja uzlabo vielmai\u0146u 4-5%. 53<\/a><\/sup> \u0160\u012b t\u0113ja pal\u012bdz p\u0101rv\u0113rst da\u013cu no j\u016bsu organism\u0101 uzkr\u0101tajiem taukiem br\u012bv\u0101s tauksk\u0101b\u0113s, kas var palielin\u0101t tauku sadedzin\u0101\u0161anu 10-17%. 56<\/a><\/sup><\/p>\n\n\n\n

T\u0101 k\u0101 za\u013caj\u0101 t\u0113j\u0101 ir maz kaloriju, t\u0101s dzer\u0161ana var b\u016bt noder\u012bga gan svara zaud\u0113\u0161anai, gan svara uztur\u0113\u0161anai. 57<\/a><\/sup> Tiek uzskat\u012bts, ka t\u0113jas vielmai\u0146u veicino\u0161\u0101s \u012bpa\u0161\u012bbas pal\u012bdz nov\u0113rst briesm\u012bgo svara zaud\u0113\u0161anas diskomfortu.<\/p>\n\n\n\n

Tom\u0113r da\u017ei p\u0113t\u012bjumi liecina, ka za\u013c\u0101 t\u0113ja neietekm\u0113 vielmai\u0146u. T\u0101p\u0113c to ietekme var b\u016bt neliela vai attiecin\u0101ma tikai uz da\u017eiem cilv\u0113kiem. 60<\/a><\/sup><\/p>\n\n\n\n

\u0112diet pikantu \u0113dienu<\/strong><\/h2>\n\n\n\n

Pipari satur kapsaic\u012bnu, vielu, kas var palielin\u0101t vielmai\u0146u. 6<\/a>2<\/a><\/sup> Tom\u0113r daudzi cilv\u0113ki nevar paciest \u0161\u012bs gar\u0161vielas t\u0101d\u0101s dev\u0101s, kas nepiecie\u0161amas noz\u012bm\u012bgai iedarb\u012bbai. 65<\/a><\/sup><\/p>\n\n\n\n

Viens p\u0113t\u012bjums par kapsaic\u012bnu pie\u0146emam\u0101s dev\u0101s atkl\u0101ja, ka, \u0113dot papriku, tika sadedzin\u0101tas apm\u0113ram 10 papildu kalorijas. Vair\u0101k nek\u0101 6,5\u00a0gadu vid\u0113jais svars var palielin\u0101t l\u012bdz 0,5\u00a0kg. 66<\/a><\/sup><\/p>\n\n\n\n

Vienk\u0101r\u0161i pievienojot \u0113dienam gar\u0161vielas, var b\u016bt diezgan mazs efekts. Tom\u0113r tas var sniegt nelielu stimulu, ja to apvieno ar cit\u0101m vielmai\u0146u veicino\u0161\u0101m metod\u0113m. 67<\/a><\/sup><\/p>\n\n\n\n

Labi izgulieties<\/strong><\/h2>\n\n\n\n

Miega tr\u016bkums ir saist\u012bts ar iev\u0113rojamu aptauko\u0161an\u0101s riska pieaugumu. 68<\/a><\/sup> Miega tr\u016bkums ir saist\u012bts ar\u012b ar paaugstin\u0101tu cukura l\u012bmeni asin\u012bs un insul\u012bna rezistenci, kas abi ir saist\u012bti ar liel\u0101ku risku saslimt ar 2. tipa cukura diab\u0113tu. 70<\/a><\/sup><\/p>\n\n\n\n

Ir ar\u012b pier\u0101d\u012bts, ka miega tr\u016bkums paaugstina izsalkuma hormona grel\u012bna l\u012bmeni un samazina piln\u012bbas hormona lept\u012bna l\u012bmeni. 74<\/a><\/sup> Tas izskaidro, k\u0101p\u0113c daudzi cilv\u0113ki, kuriem tr\u016bkst miega, j\u016btas izsalku\u0161i un c\u012bn\u0101s, lai zaud\u0113tu svaru.<\/p>\n\n\n\n

Miega tr\u016bkums var samazin\u0101t sadedzin\u0101to kaloriju skaitu un trauc\u0113t hormonu darb\u012bbu, kas regul\u0113 apet\u012bti.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Dzert kafiju<\/strong><\/h2>\n\n\n\n

P\u0113t\u012bjumi liecina, ka kafij\u0101 eso\u0161ais kofe\u012bns var palielin\u0101t vielmai\u0146u 3-11%. T\u0101pat k\u0101 za\u013c\u0101 t\u0113ja, t\u0101 ar\u012b veicina tauku dedzin\u0101\u0161anu. 77<\/a><\/sup> Tom\u0113r \u0161\u0137iet, ka tas vair\u0101k skar tievus cilv\u0113kus. Vien\u0101 p\u0113t\u012bjum\u0101 kafija palielin\u0101ja tauku sadedzin\u0101\u0161anu 29% lies\u0101m sieviet\u0113m, bet tikai 10% sieviet\u0113m ar aptauko\u0161anos. 80<\/a><\/sup><\/p>\n\n\n\n

Kafijas ietekme uz vielmai\u0146u un tauku dedzin\u0101\u0161anu var ar\u012b veicin\u0101t veiksm\u012bgu svara zudumu un uztur\u0113\u0161anu. 77<\/a><\/sup><\/p>\n\n\n\n

Kafijas dzer\u0161ana var iev\u0113rojami uzlabot vielmai\u0146u un pal\u012bdz\u0113t zaud\u0113t svaru.<\/p>\n\n\n\n

Tas ir svar\u012bgi<\/strong><\/h2>\n\n\n\n

Veicot nelielas dz\u012bvesveida izmai\u0146as un iek\u013caujot \u0161os praktiskos padomus sav\u0101 ikdienas rut\u012bn\u0101, var uzlabot vielmai\u0146u.<\/p>\n\n\n\n

Augst\u0101ks metabolisms var pal\u012bdz\u0113t jums zaud\u0113t svaru, saglab\u0101t labu pa\u0161saj\u016btu un dot jums vair\u0101k ener\u0123ijas.<\/p>\n\n\n\n

Svar\u012bgi atcer\u0113ties, ka katra vesel\u012bba ir individu\u0101la un vienas receptes, kas der\u0113tu visiem, nav!<\/p>\n\n\n\n

T\u0101tad, ja j\u016bs mekl\u0113jat veidus, k\u0101 stiprin\u0101t savu \u0137ermeni, ieg\u016bt ener\u0123iju un izvair\u012bties no garast\u0101vok\u013ca sv\u0101rst\u012bb\u0101m un atg\u016bt sirdsmieru, vesel\u012bbas speci\u0101listi iesaka Testa  "Tava diena"<\/a>.<\/p>\n\n\n\n

Ir svar\u012bgi papildin\u0101t \u0137ermeni kvalitat\u012bvas bar\u012bbas vielas.<\/a><\/p>\n\n\n\n

*Savlaic\u012bgi piev\u0113rs uzman\u012bbu sign\u0101liem, ko s\u016bta Tava pa\u0161saj\u016bta;<\/p>\n\n\n\n

*Papildin\u0101t organismu ar dab\u012bg\u0101m miner\u0101lviel\u0101m vai vitam\u012bniem;<\/p>\n\n\n\n

*Izbaudi ener\u0123iju un labu garast\u0101vokli katru dienu!<\/p>\n\n\n\n

\u2020 M\u016bsu vietne sniedz tikai visp\u0101r\u012bgu inform\u0101ciju. Ja Jums ir noteikta slim\u012bba vai lietojat papildu medikamentus vai uztura bag\u0101tin\u0101t\u0101jus, konsult\u0113jieties ar savu \u0101rstu vai farmaceitu.<\/p>","protected":false},"excerpt":{"rendered":"

Metabolisms ir termins, kas apraksta visas \u0137\u012bmisk\u0101s reakcijas, kas notiek j\u016bsu \u0137ermen\u012b. \u0160\u012bs \u0137\u012bmisk\u0101s reakcijas uztur j\u016bsu \u0137ermeni visu laiku akt\u012bvu. Bie\u017ei vien v\u0101rdi vielmai\u0146a, vielmai\u0146a vai\u2026<\/p>","protected":false},"author":3,"featured_media":7289,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[144,1],"tags":[],"class_list":["post-7285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kasdiene-mityba","category-nauda-sveikatai"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/7285","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/comments?post=7285"}],"version-history":[{"count":7,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/7285\/revisions"}],"predecessor-version":[{"id":7483,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/7285\/revisions\/7483"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/7289"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=7285"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=7285"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=7285"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}