{"id":25561,"date":"2024-04-10T12:26:12","date_gmt":"2024-04-10T12:26:12","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=25561"},"modified":"2024-04-10T12:26:12","modified_gmt":"2024-04-10T12:26:12","slug":"5-iprociai-kurie-letina-jusu-medziagu-apykaita","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/5-iprociai-kurie-letina-jusu-medziagu-apykaita\/","title":{"rendered":"5 \u012fpro\u010diai, kurie l\u0117tina j\u016bs\u0173 med\u017eiag\u0173 apykait\u0105"},"content":{"rendered":"

Metabolizmas \u2013 sud\u0117tingas biocheminis procesas, paver\u010diantis tai, k\u0105 valgome ir geriame, energija. \u012evair\u016bs gyvenimo b\u016bdo veiksniai gali sutrikdyti \u0161i\u0105 subtili\u0105 pusiausvyr\u0105. Mitybos specialist\u0117 ir svorio metimo trener\u0117 Simran Khosla pasidalino penkiais dalykais, kurie gali paki\u0161ti koj\u0105 j\u016bs\u0173 svorio kontrolei \u2013 \u0161tai jie.<\/p>\n

Saul\u0117s tr\u016bkumas<\/strong><\/h4>\n

S. Khosla teigimu, vitaminas D \u2013 vienas esmini\u0173vitamin\u0173,reikaling\u0173 med\u017eiag\u0173 apykaitos funkcijai atlikti. \u201eNegaudami pakankamai saul\u0117s \u0161viesos, rizikuojame suma\u017einti suvartotos energijos apdorojimo efektyvum\u0105\u201c, \u2013 sako ji.<\/p>\n

Be to, nepakankamas saul\u0117s spinduli\u0173 kiekis gali sutrikdyti organizmo cirkadin\u012f ritm\u0105, kuris turi \u012ftakos med\u017eiag\u0173 apykait\u0105 reguliuojan\u010di\u0173 hormon\u0173, toki\u0173 kaip melatoninas ir serotoninas, gamybai.<\/p>\n

Prastas miegas<\/strong><\/h4>\n

\"\"<\/p>\n

Anot S. Khosla, kokybi\u0161kas miegas yra b\u016btinas med\u017eiag\u0173 apykaitai, nes jis reguliuoja hormonus, tokius kaip leptinas ir grelinas, kurie kontroliuoja alk\u012f ir sotum\u0105. \u201eKai taupome miego s\u0105skaita, atsiranda potraukis daugiau valgyti\u201c \u2013 tikina pa\u0161nekov\u0117.<\/p>\n

Prastos kokyb\u0117s miegas taip pat gali sutrikdyti hormon\u0173 insulino ir kortizolio veikl\u0105, d\u0117l ko gali sutrikti med\u017eiag\u0173 apykaita ir padid\u0117ti nutukimo bei diabeto rizika.<\/p>\n

Gausus \u201egreito\u201c maisto vartojimas<\/strong><\/h4>\n

\"\"<\/p>\n

Perdirbtas maistas, kuriame gausu rafinuoto cukraus, nesveik\u0173 riebal\u0173 ir dirbtini\u0173 pried\u0173, kaip sako S. Khosla, kenkia m\u016bs\u0173 med\u017eiag\u0173 apykaitai.<\/p>\n

\u201e\u0160ios tu\u0161\u010dios kalorijos padidina cukraus kiek\u012f kraujyje, tod\u0117l laikui b\u0117gant atsiranda atsparumas insulinui ir med\u017eiag\u0173 apykaitos sutrikimai.\u201c<\/p>\n

M\u0117lynos \u0161viesos poveikis v\u0117lyvu metu<\/strong><\/h4>\n

\"\"<\/p>\n

Laiko leidimas prie ekran\u0173, skleid\u017eian\u010di\u0173 taip vadinam\u0105 m\u0117lyn\u0105 \u00a0\u0161vies\u0105, trukdo nat\u016braliems m\u016bs\u0173 k\u016bno cirkadiniams ritmams.<\/p>\n

\u201eTai ne tik paveikia m\u016bs\u0173 miego \u012fpro\u010dius, bet ir pablogina med\u017eiag\u0173 apykaitos procesus\u201c, \u2013 dalinasi mitybos specialist\u0117.<\/p>\n

Stresas<\/strong><\/h4>\n

\"\"<\/p>\n

\u201eL\u0117tinis stresas skatina kortizolio, pagrindinio streso hormono, i\u0161siskyrim\u0105, o padid\u0117j\u0119s kortizolio kiekis gali sukelti padid\u0117jus\u012f apetit\u0105, potrauk\u012f kaloringam maistui ir riebal\u0173 pertekliaus kaupim\u0105si\u201c, \u2013 paai\u0161kina S. Khosla.<\/p>\n

Taip pat med\u017eiag\u0173 apykait\u0105 destabilizuoja grie\u017etos dietos, valgym\u0173, ypa\u010d pusry\u010di\u0173, praleidimas, per da\u017enas kofeino ir energini\u0173 g\u0117rim\u0173 vartojimas bei per ma\u017eas vandens suvartojimas. \u0160ie veiksniai taip pat suma\u017eina bendr\u0105 m\u016bs\u0173 energijos lyg\u012f.<\/p>\n

Kaip pagerinti savo med\u017eiag\u0173 apykait\u0105?<\/strong><\/h4>\n

Siekiant subalansuoti savo med\u017eiag\u0173 apykait\u0105, teks rinktis visavert\u0119 mityb\u0105, skirti daugiau laiko mank\u0161tai ir miegui bei pasir\u016bpinti streso valdymo b\u016bdais.<\/p>\n

Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em>
\n\u0160altinis: indianexpress.com
\n<\/em>Nuotraukos: pexels.com<\/em><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Metabolizmas \u2013 sud\u0117tingas biocheminis procesas, paver\u010diantis tai, k\u0105 valgome ir geriame, energija. \u012evair\u016bs gyvenimo b\u016bdo veiksniai gali sutrikdyti \u0161i\u0105 subtili\u0105\u2026<\/p>\n","protected":false},"author":9,"featured_media":25566,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[42],"class_list":["post-25561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25561","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=25561"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25561\/revisions"}],"predecessor-version":[{"id":25567,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/25561\/revisions\/25567"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/25566"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=25561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=25561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=25561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}