{"id":5064,"date":"2016-08-13T13:00:00","date_gmt":"2016-08-13T15:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neturintiems-laiko-svorio-metimui\/"},"modified":"2016-08-13T13:00:00","modified_gmt":"2016-08-13T15:00:00","slug":"patarimai-neturintiems-laiko-svorio-metimui","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neturintiems-laiko-svorio-metimui\/","title":{"rendered":"Patarimai neturintiems laiko svorio metimui"},"content":{"rendered":"

\"neturintiems<\/a>Statistika rodo, kad antsvorio turintys 25-30 met\u0173 \u017emon\u0117s mir\u0161ta 12 kart\u0173 da\u017eniau nei jo neturintys. 45-50 met\u0173 moterys, turin\u010dios antsvorio, rizikuoja susirgti ateroskleroze, o vyrams \u0161i liga diagnozuojama dar jaunesniame am\u017eiuje.
<\/strong>
Ir tai tik kelios li\u016bdnos pasekm\u0117s, kurios gresia laiku nesusir\u016bpinus savo augan\u010diu svoriu.<\/strong>
<\/strong>
\u012epro\u010dius keisti nev\u0117lu bet kuriame am\u017eiuje
<\/strong>
\u201e\u017dmon\u0117s yra link\u0119 ilgus metus kent\u0117ti antsvorio keliamas problemas ir vis nesiry\u017eti gyvensenos poky\u010diams. Kartais rankos nusvyra ir po neteising\u0173 bandym\u0173, tod\u0117l visada rekomenduoju poky\u010dius \u012f rutin\u0105 \u012ftraukti pama\u017eu. Vasara tam yra pats geriausias metas\u201c, – sako Paliesiaus fizinio kr\u016bvio terapijos klinikos sveikatingumo treneris Valdemaras Kavaliauskas.<\/p>\n

Sveikatingumo treneris nepritaria mitui, kad \u017emon\u0117ms, perkopusiems 30 met\u0173, gyvensenos \u012fpro\u010dius keisti yra labai sunku arba to padaryti apskritai ne\u012fmanoma.<\/p>\n

\u201e\u012evairiausi mitai, kuriais \u017emon\u0117s bando pateisinti savo pasyvum\u0105 imtis poky\u010di\u0173, atsiranda i\u0161 ne\u017einojimo. Ar kas patik\u0117t\u0173, kad norint pasteb\u0117ti pirmuosius savijautos poky\u010dius ir k\u016bno lengvum\u0105, u\u017etenka trij\u0173 savai\u010di\u0173 programos? Ir tam tikrai nereikia ypating\u0173 valios pastang\u0173 reikalaujan\u010di\u0173 sprendim\u0173 ar ilg\u0173 treniruo\u010di\u0173 sporto sal\u0117je – u\u017etenka vos keli\u0173 paprast\u0173 poky\u010di\u0173 kasdien\u0117je rutinoje, kuri\u0173 naud\u0105 pasteb\u0117jus, pats k\u016bnas reikalaus daugiau\u201c, – mitus paneigia V.Kavaliauskas.<\/p>\n

2\/3 dienos raciono b\u016btina suvartoti iki 15 val.<\/p>\n

Norint numesti svorio, jokiu b\u016bdu negalima i\u0161kart imtis diet\u0173 ir alinan\u010di\u0173 treniruo\u010di\u0173 sporto sal\u0117je. Vis\u0173 pirma, reikia sureguliuoti, kada ir kiek valgome.<\/p>\n

\u201eSvarbiausia laikytis trij\u0173 taisykli\u0173: reguliariai valgyti pusry\u010dius, 2\/3 dienos kalorij\u0173 suvartoti iki 15 val. ir nevalgyti po 19 val.\u201c, – vardija V.Kavaliauskas.<\/p>\n

Tiesa, iki 21 val. dar leid\u017eiama i\u0161gerti puodel\u012f nestiprios \u017ealios arbatos arba stiklin\u0119 kefyro – da\u017eniausiai tiek ir u\u017etenka, norint numal\u0161inti alk\u012f ir susidoroti su laisvaisiais radikalais, kuriuos dienos metu s\u0117kmingai kaup\u0117me.<\/p>\n

Specialistas priduria, kad norint jaustis energingai, miegoti reikia eiti ne v\u0117liau kaip 23 val. <\/p>\n

Nereguliari mityba, da\u017eni u\u017ekand\u017eiavimai ir miego tr\u016bkumas – svorio prieaugio garantas.<\/p>\n

8 savait\u0117s su \u017ealia arbata – minus 5 kg<\/strong><\/p>\n

Pastaruoju metu populiar\u0117ja hipotez\u0117, kad ne kalorij\u0173 perteklius, o l\u0117ta med\u017eiag\u0173 apykaita ir ry\u0161k\u016bs cukraus kiekio svyravimai organizme yra pagrindin\u0117s nutukimo prie\u017eastys. Jos priklauso nuo am\u017eiaus, fizinio aktyvumo, maisto kokyb\u0117s ir kiekyb\u0117s, o taip pat – nuo neuroendokrinin\u0117s sistemos paj\u0117gumo.<\/p>\n

Moksliniais tyrimais \u012frodyta, kad med\u017eiag\u0173 apykait\u0105 gerina \u017ealioji arbata – sistemingai j\u0105 vartojant, per 8 savaites riebal\u0173 mas\u0119 galima suma\u017einti iki 5 kg.
Kofeinas – gera juoda kava – ne tik gerina med\u017eiag\u0173 apykait\u0105, bet ir didina sotumo jausm\u0105, tad \u012f dienos racion\u0105 \u012ftraukus kelis puodelius nesaldintos geros kavos, ma\u017e\u0117s k\u016bno mas\u0117s indeksas (KMI). Tiesa, kav\u0105 patariama gerti tik pirmoje dienos pus\u0117je.<\/p>\n

Kaip i\u0161vengti nepageidaujam\u0173 s\u0117dimojo darbo pasekmi\u0173?<\/strong><\/p>\n

Ekonomi\u0161kai i\u0161sivys\u010diusi\u0173 \u0161ali\u0173 mokslini\u0173 tyrim\u0173 rezultatai paskatino naujo termino atsiradim\u0105 – s\u0117dimosios (pasyvios) gyvensenos mirties sindromas, arba \u201eK\u0117d\u0117 \u017eudik\u0117\u201c. \u0160io sindromo po\u017eymiai: silpni ir sugleb\u0119 raumenys, suma\u017e\u0117j\u0119s kaul\u0173 tankis, padid\u0117j\u0119s cukraus kiekis kraujyje ir \u0161lapime, antsvoris ar nutukimas, bloga aerobin\u0117 i\u0161tverm\u0117, \u0161irdies ritmo padid\u0117jimas ramyb\u0117s b\u016bsenoje ir kt.<\/p>\n

\u201eDirbant s\u0117dim\u0105j\u012f darb\u0105 sunaudojame labai ma\u017eai energijos ir per dien\u0105 papildomai kaupiame nuo 15 iki 50 kcal. Tod\u0117l i\u0161kyla antsvorio gr\u0117sm\u0117. Be to, stipriai apsunkiname griau\u010di\u0173 raumen\u0173 sistemos – stuburo, juosmens ir kry\u017emens – segmentus, kuriems tenka net kelis kartus didesnis kr\u016bvis negu stovint\u201c, – s\u0117dimojo darbo gr\u0117smes vardina Paliesiaus klinikos sveikatingumo treneris.<\/p>\n

Siekiant i\u0161vengti sveikatos sutrikim\u0173 ir antsvorio augimo, darbe patariama daryti aktyvias pertraukas – i\u0161eiti pasivaik\u0161\u010dioti ar tiesiog pasir\u0105\u017eyti.
Aktyvaus s\u0117d\u0117jimo \u0161alininkai (angl. Active sitting) ragina s\u0117dim\u0105j\u0105 pad\u0117t\u012f darbo vietoje pakeisti stovim\u0105ja, ant biuro k\u0117d\u017ei\u0173 patiesti pripu\u010diam\u0105 pagrind\u0105 arba k\u0117des kelioms sesijoms po 20 min. pakeisti did\u017eiaisiais gimnastikos kamuoliais.<\/p>\n

30 min. nam\u0173 ruo\u0161a kasdien – minus 2 kg per m\u0117nes\u012f<\/strong><\/p>\n

B\u016btina \u017einoti, kad apie 20-30 proc. viso organizmo energijos suvartojimo priklauso nuo fizin\u0117s veiklos. Fizinis aktyvumas yra vienintel\u0117 bendr\u0173 energijos s\u0105naud\u0173 dalis, kuri gali svyruoti nuo ma\u017eiau kaip 10 proc. (fizi\u0161kai pasyvi\u0173 asmen\u0173) iki daugiau kaip 80 proc. (itin aktyvi\u0173 asmen\u0173).<\/p>\n

Nustatyta, kad net lengvo, o dar geriau vidutinio intensyvumo fizin\u0117 veikla, tokia kaip vaik\u0161\u010diojimas, va\u017eiavimas dvira\u010diu ar net nam\u0173 ruo\u0161a suma\u017eina \u012fvairi\u0173 l\u0117tini\u0173 neinfekcini\u0173 susirgim\u0173 rizik\u0105.<\/p>\n

\u201eKlaidingai manoma, kad fizi\u0161kai aktyvus yra tik tas, kuris b\u0117gioja, lankosi sporto klube arba u\u017esiima kitokia sportine veikla. Visa vidutinio intensyvumo fizin\u0117 veikla, susijusi su \u017emogaus darbine, nam\u0173 \u016bkio ar laisvalaikio veikla, yra naudinga sveikatai\u201c, – kuo daugiau jud\u0117ti ragina V.Kavaliauskas.<\/p>\n

Sveikatingumo treneris taip pat atkreipia d\u0117mes\u012f, kad vasar\u0105 susiformavusius teigiamus \u012fpro\u010dius ir aktyvesn\u012f gyvenimo b\u016bd\u0105 art\u0117jant rudeniui da\u017enai kei\u010dia pasyvus laisvalaikis ir tingulys, tod\u0117l norint siekti geresni\u0173 rezultat\u0173 ir teigiamus mitybos bei fizinio aktyvumo \u012fpro\u010dius perkelti \u012f kit\u0105 kokyb\u0117s lygmen\u012f, verta pasitelkti specialist\u0173 pagalb\u0105. Idealu, jei 3-5 kartus per savait\u0119 pavykt\u0173 skirti bent po 1 valand\u0105 individualiai fizinei veiklai.<\/p>\n","protected":false},"excerpt":{"rendered":"

Statistika rodo, kad antsvorio turintys 25-30 met\u0173 \u017emon\u0117s mir\u0161ta 12 kart\u0173 da\u017eniau nei jo neturintys. 45-50 met\u0173 moterys, turin\u010dios antsvorio, rizikuoja susirgti ateroskleroze, o vyrams \u0161i liga diagnozuojama dar jaunesniame am\u017eiuje.Ir tai tik kelios li\u016bdnos pasekm\u0117s, kurios gresia laiku nesusir\u016bpinus savo augan\u010diu svoriu.\u012epro\u010dius keisti nev\u0117lu bet kuriame am\u017eiuje\u201e\u017dmon\u0117s yra link\u0119 ilgus metus kent\u0117ti antsvorio keliamas […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[],"class_list":["post-5064","post","type-post","status-publish","format-standard","category-sveikatos-saltinis"],"yoast_head":"\nPatarimai neturintiems laiko svorio metimui - \u0160ilut\u0117s naujienos<\/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.silutesnaujienos.lt\/lt\/patarimai-neturintiems-laiko-svorio-metimui\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Patarimai neturintiems laiko svorio metimui - 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