{"id":24951,"date":"2023-11-23T10:21:51","date_gmt":"2023-11-23T10:21:51","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=24951"},"modified":"2023-11-23T10:21:51","modified_gmt":"2023-11-23T10:21:51","slug":"ar-sportas-gali-pagerinti-zarnyno-sveikata-taip","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/ar-sportas-gali-pagerinti-zarnyno-sveikata-taip\/","title":{"rendered":"Ar sportas gali pagerinti \u017earnyno sveikat\u0105? Taip!"},"content":{"rendered":"<p>Paskutiniu metu vis daugiau kalbama apie \u017earnyno mikrobiomo \u012ftak\u0105 m\u016bs\u0173 bendrai savijautai. Ta\u010diau kaip tai susij\u0119 su sportu? O gi tuo, kad \u012frodyta, jog fizi\u0161kai aktyvesni \u017emon\u0117s turi sveikesn\u012f \u017earnyn\u0105, d\u0117l ko jie pasi\u017eymi geresne imunine sveikata, vir\u0161kinimu ir net nuotaika.<\/p>\n<p>Kaip \u017einoma, m\u016bs\u0173 \u017earnyne gyvena trilijonai mikroorganizm\u0173, \u012fskaitant bakterijas, virusus, grybelius ir kitus mikrobus, kurie bendrai vadinama organizmo mikrobiomu. \u0160ios bakterijos m\u016bs\u0173 k\u016bne gamina vitaminus, riebal\u0173 r\u016bg\u0161tis ir aminor\u016bg\u0161tis, kurios padeda vir\u0161kinti, reguliuoja m\u016bs\u0173 imunin\u0119 sistem\u0105, apsaugo nuo tam tikr\u0173 lig\u0173 ir pagerina nuotaik\u0105.<\/p>\n<p>Daugyb\u0117 duomen\u0173 rodo, kad sveikam mikrobiomui \u012ftak\u0105 daro ne tik tai, k\u0105 mes valgome, bet ir kiek mank\u0161tinam\u0117s. Mank\u0161tinantis organizme vyksta daug nauding\u0173 dalyk\u0173: \u012f m\u016bs\u0173 smegenis ir krauj\u0105 patenka daugiau deguonies, pakyla k\u016bno temperat\u016bra, suaktyv\u0117ja kraujotaka. \u201eTyr\u0117jai \u012ftaria, kad \u0161ios s\u0105lygos yra puikios m\u016bs\u0173 mikrobiomo bakterijoms klest\u0117ti, nors tiksl\u016bs mechanizmai, kaip sportas daro \u012ftak\u0105 ger\u0173j\u0173 bakterij\u0173 dauginimuisi, vis dar ne\u017einomi\u201c \u23af sako Jutos universiteto Solt Leik Sityje moksl\u0173 daktaras Taylor Valentino, kuris tiria ry\u0161\u012f tarp raumen\u0173 vystymosi ir mikrobiomo.<\/p>\n<p>Tai rei\u0161kia, kad reguliari mank\u0161ta gali pad\u0117ti palaikyti sveik\u0105 \u017earnyn\u0105, o dar daugiau tyrim\u0173 rodo, kad sveikesnis \u017earnynas taip pat gali b\u016bti susij\u0119s su didesniu produktyvumu.<\/p>\n<p>\u0160tai trys ekspert\u0173 patarimai, kaip pagerinti \u017earnyno sveikat\u0105<\/p>\n<h4><strong>Vis\u0173 pirma \u2013 sportuokite<\/strong><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24954\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/11\/pexels-pixabay-163491-600x399.jpg\" alt=\"\" width=\"600\" height=\"399\" \/><\/p>\n<p>2018 m. \u017eurnale \u201eMedicine and Science in Sports and Exercise\u201c paskelbtas tyrimas, \u012frodantis teigiam\u0105 sporto poveik\u012f mikrobiomui. Tyrime dalyvavo 32 suaugusieji, kurie tyrimo prad\u017eioje nesimank\u0161tino arba mank\u0161tinosi retai. Pus\u0117 grup\u0117s tur\u0117jo antsvor\u012f, o kita pus\u0117 buvo normalaus svorio. Tyrimo metu abiej\u0173 grupi\u0173 nariai prad\u0117jo sportuoti pri\u017ei\u016brimi treneri\u0173. Treniruot\u0117s palaipsniui intensyv\u0117jo: buvo prad\u0117ta nuo 30 minu\u010di\u0173 greito \u0117jimo, o tyrimo pabaigoje dalyviai tris kartus per savait\u0119 valand\u0105 mindavo ant stacionari\u0173 dvira\u010di\u0173. Tyr\u0117jai nekoregavo dalyvi\u0173 mitybos. Tiriamieji sportavo \u0161e\u0161ias savaites. Tyrimo prad\u017eioje, po \u0161e\u0161i\u0173 savai\u010di\u0173 fizinio kr\u016bvio ir po \u0161e\u0161i\u0173 savai\u010di\u0173 nesportavimo paimti tiriam\u0173j\u0173 kraujo ir i\u0161mat\u0173 m\u0117giniai, taip pat i\u0161matuotas j\u0173 fizinis pasirengimas. Po \u0161e\u0161i\u0173 savai\u010di\u0173 treniruo\u010di\u0173 vis\u0173 dalyvi\u0173 organizmuose rasta daugiau trumposios grandin\u0117s riebal\u0173 r\u016bg\u0161\u010di\u0173, kurios yra kertinis akmuo, ma\u017einant u\u017edegim\u0105 organizme ir reguliuojant cukraus kiek\u012f kraujyje bei daugiau \u017earnyno mikroorganizm\u0173.<\/p>\n<h4><strong>B\u016bkite nuosekl\u016bs<\/strong><\/h4>\n<p>Nor\u0117dami i\u0161laikyti ger\u0173j\u0173 mikroorganizm\u0173 gamyb\u0105 j\u016bs\u0173 \u017earnyne, tur\u0117site nuolat sportuoti. Prisimenate anks\u010diau apra\u0161yt\u0105 tyrim\u0105? Po \u0161e\u0161i\u0173 savai\u010di\u0173 sporto jo dalyviai \u0161e\u0161ias savaites nesportavo. Deja, j\u0173 kraujo ir i\u0161mat\u0173 m\u0117giniai v\u0117l atrod\u0117 taip, kaip tyrimo prad\u017eioje.<\/p>\n<h4><strong>Nepamir\u0161kite mitybos<\/strong><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-24952\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2023\/11\/pexels-ella-olsson-1640777-600x400.jpg\" alt=\"\" width=\"600\" height=\"400\" \/><\/p>\n<p>Tai, k\u0105 kasdien dedate \u012f savo l\u0117k\u0161t\u0119, turi tiek pat \u012ftakos j\u016bs\u0173 \u017earnyno sveikatai, kaip ir mank\u0161tos re\u017eimas. \u017darnyno mikrobiomas m\u0117gsta fermentuot\u0105 maist\u0105, kuriame gausu bakterij\u0173 ir mieli\u0173. Nat\u016bral\u016bs probiotikai yra: jogurtas, kefyras, kombu\u010da, miso, rauginti kop\u016bstai, kitos raugintos dar\u017eov\u0117s. J\u016bs\u0173 \u017earnyno mikrobiomai taip pat patinka augalinio maisto bei s\u0117kl\u0173 \u012fvairov\u0117.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> \u0160altinis: everydayhealth.com <\/em><br \/>\n<em> Iliustracijos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Paskutiniu metu vis daugiau kalbama apie \u017earnyno mikrobiomo \u012ftak\u0105 m\u016bs\u0173 bendrai savijautai. Ta\u010diau kaip tai susij\u0119 su sportu? O gi\u2026<\/p>\n","protected":false},"author":9,"featured_media":24953,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[44,42,21],"class_list":["post-24951","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-mityba","tag-naudinga","tag-sportas-laisvalaikiu"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24951","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=24951"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24951\/revisions"}],"predecessor-version":[{"id":24955,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/24951\/revisions\/24955"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/24953"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=24951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=24951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=24951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}