{"id":1858,"date":"2022-12-16T10:33:42","date_gmt":"2022-12-16T07:33:42","guid":{"rendered":"https:\/\/www.sakiaivsb.lt\/?p=1858"},"modified":"2022-12-16T10:36:35","modified_gmt":"2022-12-16T07:36:35","slug":"darydami-tai-po-valgio-vos-2-minutes-susigrazinsite-savo-raumenu-mase","status":"publish","type":"post","link":"https:\/\/www.sakiaivsb.lt\/?p=1858","title":{"rendered":"Darydami tai po valgio vos 2 minutes, susigr\u0105\u017einsite savo raumen\u0173 mas\u0119"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Visi \u017einome, kad j\u0117gos treniruot\u0117s labai svarbios ne tik m\u016bs\u0173 raumenims, bet ir bendrai organizmo sveikata \u2013 pradedant med\u017eiag\u0173 apykaita, kaul\u0173 sveikata, kraujosp\u016bd\u017eiu, baigiant svorio ir cukraus kiekio kraujyje kontrole. J\u0117gos treniruot\u0117s augina m\u016bs\u0173 raumenis, o raumenys sudegina daugiau kalorij\u0173 nei riebalai. Tai ypa\u010d aktualu su am\u017eiumi, kai raumen\u0173 mas\u0117 nat\u016braliai ma\u017e\u0117ja, ra\u0161o bestlifeonline.com. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">U\u017etenka vos 2 minu\u010di\u0173 kr\u016bvio<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> Remiantis nauju Toronto universiteto tyrimu, norint i\u0161saugoti stipr\u0173 ir sveik\u0105 k\u016bn\u0105, neb\u016btina daugyb\u0119 valand\u0173 praleisti sporto sal\u0117je. Mokslininkai nustat\u0117, kad vos 2 fizinio kr\u016bvio minut\u0117s po valgio gali pad\u0117ti i\u0161laikyti raumen\u0173 mas\u0119 senstant. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> \u017dinia, ilgas s\u0117d\u0117jimas darbe, ant sofos namuose ar vairuojant gali sukelti metabolin\u012f sindrom\u0105, pasirei\u0161kiant\u012f tokiais simptomais kaip auk\u0161tas kraujosp\u016bdis, cukraus kiekio kraujyje \u0161uoliai, riebal\u0173 perteklius, padid\u0117j\u0119s cholesterolio kiekis ir pan. Visa tai didina l\u0117tini\u0173 lig\u0173 rizik\u0105.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kod\u0117l po valgio? <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be to, nejudrumas gali sukelti raumen\u0173 audinio irim\u0105. \u201eKai s\u0117dite, signalai, skatinantys raumen\u0173 mas\u0117s did\u0117jim\u0105, n\u0117ra siun\u010diami, nes neatliekate joki\u0173 veiksm\u0173, kurie prane\u0161t\u0173 organizmui, kad reikia naujo raumeninio audinio. Ir prie\u0161ingai, kai judate, siun\u010diami signalai, kurie skatina raumenis augti. \u0160iam tikslui naudojamos aminor\u016bg\u0161tys, kurias gauname su maistu\u201c, \u2013 sako sertifikuota asmenin\u0117 trener\u0117 Rachel MacPherson. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neseniai \u017eurnale \u201eJournal of Applied Physiology\u201c paskelbtame tyrime buvo nagrin\u0117jama, kaip s\u0117dim\u0105 darb\u0105 dirban\u010di\u0173 \u017emoni\u0173 raumenis veikia aktyvios pertraukos, t. y., kaip organizmas fizini\u0173 pratim\u0173 metu sugeba raumen\u0173 augimui panaudoti i\u0161 maisto gautas aminor\u016bg\u0161tis (baltym\u0173 sudedam\u0105sias dalis).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mokslininkai nustat\u0117, kad aktyvios pertrauk\u0117l\u0117s, per kurias atliekama keletas j\u0117gos pratim\u0173, gali suaktyvinti baltym\u0173 sintez\u0119, kurios metu formuojasi nauji raumenys. Tam u\u017etenka vos dviej\u0173 minu\u010di\u0173 vidutinio intensyvumo veiklos. Geriausia tai daryti po valgio, kai organizmas pamaitintas aminor\u016bg\u0161timis. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kokie pratimai efektyviausi <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D.Moore&#8217;as ir jo tyr\u0117j\u0173 grup\u0117 taip pat nustat\u0117, kad aktyvi veikla po valgio pagerina cukraus kiekio kraujyje kontrol\u0119 ir leid\u017eia efektyviau panaudoti aminor\u016bg\u0161tis, padedan\u010dias i\u0161laikyti raumen\u0173 mas\u0119 ir kokyb\u0119. \u201eMes \u017einome, kad s\u0117dimas darbas pablogina organizmo geb\u0117jim\u0105 pasisavinti gliukoz\u0119 i\u0161 maisto, \u2013 sako D.Moore&#8217;as. \u2013 Ta\u010diau dvi minut\u0117s vidutinio intensyvumo vaik\u0161\u010diojimo arba 15 prit\u016bpim\u0173, padeda i\u0161vengti cukraus lygio \u0161uoli\u0173\u201c. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be prit\u016bpim\u0173 ar vaik\u0161\u010diojimo, pasak R.MacPherson, galima atlikti atsilenkimus, atsispaudimus (nuo grind\u0173 ar nuo sienos), pakilnoti kojas, pab\u016bti lentos pozicijoje, lipti laiptais auk\u0161tyn ir \u017eemyn, daryti \u012ft\u016bpstus ar didesnio intensyvumo pratimus, pavyzd\u017eiui, \u0161uoliukus. Ypa\u010d naudinga \u012fdarbinti koj\u0173 raumenis, nes jie sudaro did\u017eiausi\u0105 m\u016bs\u0173 k\u016bno raumen\u0173 grup\u0119.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\"><em>www.15min.lt informacija<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Visi \u017einome, kad j\u0117gos treniruot\u0117s labai svarbios ne tik m\u016bs\u0173 raumenims, bet ir bendrai organizmo sveikata \u2013 pradedant med\u017eiag\u0173 apykaita, kaul\u0173 sveikata, kraujosp\u016bd\u017eiu, baigiant svorio ir cukraus kiekio kraujyje kontrole. J\u0117gos treniruot\u0117s augina m\u016bs\u0173 raumenis, o raumenys sudegina daugiau kalorij\u0173 nei riebalai. Tai ypa\u010d aktualu su am\u017eiumi, kai raumen\u0173 mas\u0117 nat\u016braliai ma\u017e\u0117ja, ra\u0161o bestlifeonline.com. U\u017etenka [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1862,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-1858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-naujienos"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts\/1858","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1858"}],"version-history":[{"count":1,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts\/1858\/revisions"}],"predecessor-version":[{"id":1860,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/posts\/1858\/revisions\/1860"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=\/wp\/v2\/media\/1862"}],"wp:attachment":[{"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1858"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1858"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sakiaivsb.lt\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1858"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}