{"id":24368,"date":"2023-08-11T07:44:45","date_gmt":"2023-08-11T07:44:45","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=24368"},"modified":"2023-08-11T07:44:45","modified_gmt":"2023-08-11T07:44:45","slug":"cheat-day-ar-si-diena-isties-nekenkia-sportuojantiems","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/cheat-day-ar-si-diena-isties-nekenkia-sportuojantiems\/","title":{"rendered":"\u201eCheat day\u201c \u2013 ar \u0161i diena i\u0161ties nekenkia sportuojantiems?"},"content":{"rendered":"<p>Visi mes tik \u017emon\u0117s ir kartas nuo karto pasiduodame pagundoms, ypa\u010d \u2013 susijusioms su maistu. Tarp sportuojan\u010di\u0173 net paplitusios suplanuotos suk\u010diavimo dienos (angl. \u201echeat day\u201c), kuri\u0173 metu \u0161ie valgo \u012fvairius didelio kaloringumo valgius (angl. \u201echeat meals\u201c). Ta\u010diau, ar toks dietos i\u0161balansavimas i\u0161 ties\u0173\u00a0nedaro jokios \u017ealos?<\/p>\n<h4><strong>Kas yra suk\u010diavimo diena?<\/strong><\/h4>\n<p>Terminas \u201echeat day\u201c, vis\u0173 pirma, prad\u0117tas vartoti tarp kult\u016brist\u0173. Nor\u0117dami, kad i\u0161ry\u0161k\u0117t\u0173 j\u0173 raumenys, did\u017ei\u0105j\u0105 dal\u012f laiko atletai laik\u0117si ypa\u010d nekaloring\u0173 diet\u0173, ta\u010diau paisydami visavert\u0117s mitybos rekomendacij\u0173, po ilgo kalorij\u0173 deficitinio re\u017eimo leisdavo sau suvartoti daugiau angliavandeni\u0173. Ta\u010diau tikslesnis tokio mitybos metodo pavadinimas tur\u0117t\u0173 b\u016bti \u201erefeed\u201c (liet. perkrovimas).<\/p>\n<p>Perkrovimas yra trumpo laikotarpio energijos suvartojimo padidinimas. Perkrovimo metu paprastai suvartojamas konkretus angliavandeni\u0173 kiekis, ta\u010diau jis vis tiek tur\u0117t\u0173 nevir\u0161yti t\u0105dien sudegint\u0173 kalorij\u0173 kiekio.<\/p>\n<p>Suk\u010diavimo dien\u0173 patiekalai paprastai susideda i\u0161 didelio riebal\u0173 kiekio, ypatingai da\u017enai valgomas \u201egreitasis\u201c maistas, tad akivaizdu \u2013 \u0161ie metodai i\u0161 ties\u0173 labai skiriasi.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24369\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/08\/pexels-engin-akyurt-2725744-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/p>\n<h4>Ar yra naudos i\u0161 suk\u010diavimo dien\u0173?<\/h4>\n<p>Anglijos futbolo klubo \u201eWest Ham United\u201c mitybos vadovas Matt Jones skepti\u0161kai vertina \u201echeat day\u201c naud\u0105 asmenims, kurie nesilaiko atlet\u0173 lygio treniruo\u010di\u0173 re\u017eimo.<\/p>\n<p>\u201eNoras sau leisti vartoti daug ir nekokybi\u0161ko maisto paprastai kyla tada, kai laikomasi per daug grie\u017etos dietos. Tod\u0117l man\u0119s nestebina pasteb\u0117tas ry\u0161ys tarp \u201echeat meals\u201c piknaud\u017eiaujan\u010di\u0173j\u0173 asmen\u0173 polinkio \u012f mitybos sutrikimus\u201c, \u2013 sako M. Jones.<\/p>\n<p>Prie\u0161ingai nei suplanuotas angliavandeni\u0173 perkrovimas, \u201echeat day\u201c metodas apima kalt\u0117s bei savigrau\u017eos jausmus ir taip gali i\u0161sivystyti labai nesveikas santykis su m\u016bs\u0173 mityba.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24371\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/08\/pexels-polina-tankilevitch-4109111-400x600.jpg\" alt=\"\" width=\"400\" height=\"600\" \/><\/p>\n<p>Mitybos specialist\u0117 Abigal Green da\u017eniausiai konsultuoja u\u017eimtus finans\u0173 sektoriaus darbuotojus, kurie paprastai nesportuoja, bet siekia valdyti savo svor\u012f, cholesterolio kiek\u012f kraujyje arba geriau miegoti. Ji n\u0117ra linkusi savo klientams rekomenduoti \u201echeat day\u201c metodo.<\/p>\n<p>\u201eManau, kad maistas pasi\u017eymi ne tik mitybiniu, bet ir psichologiniu bei socialiniu faktoriais, tod\u0117l tai, kas jums patinka, tur\u0117t\u0173 b\u016bti \u012ftraukta \u012f kiekvien\u0105 valg\u012f. Kitu atveju, j\u016bs emocionaliai nepasitenkinsite ir tai v\u0117liau gali baigtis valgymo priepuoliais\u201c, \u2013 tikina specialist\u0117.<\/p>\n<p>Ji pataria planuoti savo maist\u0105 24 valand\u0173 laikotarpiui, o ne savaitei, ir, kai labai trok\u0161tate ka\u017eko nesveiko, rinktis ma\u017eiau sveikus maisto produktus, o ne svyruoti tarp ekstremum\u0173.<\/p>\n<p>\u201eJei norite sausainio, suvalgykite j\u012f, bet galb\u016bt \u0161alia u\u017egerkite jogurtu, suvalgykite vaisi\u0173 ir rie\u0161ut\u0173, kad gautum\u0117te sveik\u0173 riebal\u0173, skaidul\u0173 ir vitamin\u0173\u201c, \u2013 rekomenduoja A. Geen.<\/p>\n<p>I\u0161vada: kruop\u0161\u010diai planuojami ir \u012f treniruo\u010di\u0173 plan\u0105 \u012ftraukti \u201echeat meals\u201c nepakenks j\u016bs\u0173 fig\u016brai ir santykiams su maistu, ta\u010diau spontani\u0161kos suk\u010diavimo dienos gali sukelti kalt\u0117s ir savigrau\u017eos jausmus.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> \u0160altinis: gq-magazine.co.uk<\/em><br \/>\n<em> Nuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Visi mes tik \u017emon\u0117s ir kartas nuo karto pasiduodame pagundoms, ypa\u010d \u2013 susijusioms su maistu. Tarp sportuojan\u010di\u0173 net paplitusios suplanuotos\u2026<\/p>\n","protected":false},"author":9,"featured_media":24370,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[158],"class_list":["post-24368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gyvenimo-budas","tag-dieta"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=24368"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24368\/revisions"}],"predecessor-version":[{"id":24372,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24368\/revisions\/24372"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/24370"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=24368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=24368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=24368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}