{"id":2509,"date":"2020-05-11T17:07:15","date_gmt":"2020-05-11T14:07:15","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=2509"},"modified":"2024-12-10T13:17:38","modified_gmt":"2024-12-10T11:17:38","slug":"periodiska-badosanas-2","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/periodiska-badosanas-2\/","title":{"rendered":"Intermit\u0113jo\u0161a bado\u0161an\u0101s \u2013 vai t\u0101 ir noder\u012bga?"},"content":{"rendered":"
\n

Kas ir periodiska bado\u0161an\u0101s? Gar\u0101k\u0101 sv\u0113tku sezona gad\u0101 ir aiz muguras, un \u0161aj\u0101 zi\u0146\u0101 var\u0113tu jaut\u0101t, k\u0101da j\u0113ga vicin\u0101t d\u016bres p\u0113c c\u012b\u0146as? M\u0113s grib\u0113j\u0101m lab\u0101ko, bet ar m\u016bsu svaru viss g\u0101ja pa vecam. Nav probl\u0113mu, lab\u0101k v\u0113lu nek\u0101 nekad. Janv\u0101ris ir viens no popul\u0101r\u0101kajiem m\u0113ne\u0161iem gad\u0101, kad cilv\u0113ki izm\u0113\u0123ina jaunas lietas vai uzs\u0101k jaunu iniciat\u012bvu. Zem\u0101k es dal\u012b\u0161os ar da\u017e\u0101m idej\u0101m, ko varat izm\u0113\u0123in\u0101t. Neatkar\u012bgi no t\u0101, vai v\u0113laties saglab\u0101t norm\u0101lu \u0137erme\u0146a masas indeksu vai vienk\u0101r\u0161i uzlabot savu vesel\u012bbu.<\/strong><\/span><\/p>\n

P\u0113tnieki no Loma Lindas universit\u0101tes Kalifornij\u0101 un Kl\u012bnisk\u0101s un eksperiment\u0101l\u0101s medic\u012bnas instit\u016bta Pr\u0101g\u0101 atkl\u0101ja, ka p\u0113t\u012bjums<\/a> P\u0113t\u012bjum\u0101 tika izmantoti dati no vair\u0101k nek\u0101 50 000 cilv\u0113ku no Otr\u0101 adventistu vesel\u012bbas p\u0113t\u012bjuma (AHS-2).<\/p>\n

Sav\u0101 p\u0113t\u012bjum\u0101 vi\u0146i atrada \u010detrus faktorus, kas visvair\u0101k bija saist\u012bti ar \u0137erme\u0146a masas indeksa samazin\u0101\u0161anos:<\/p>\n

    \n
  1. \u0113st vienu vai divas \u0113dienreizes dien\u0101<\/a>s;<\/li>\n
  2. pagarin\u0101t nakts bado\u0161anos l\u012bdz 18 stund\u0101m;<\/li>\n
  3. \u0113d brokastis, neizlaid t\u0101s<\/a><\/li>\n
  4. un padariet brokastis vai pusdienas par savu liel\u0101ko malt\u012bti<\/a>.<\/li>\n<\/ol>\n

    Visas \u010detras \u0161\u012bs ir svar\u012bgas t\u0113mas, un t\u0101s ir j\u0101apsprie\u017e atsevi\u0161\u0137i. \u0160oreiz m\u0113s tuv\u0101k apl\u016bkosim nakts gav\u0113\u0146a t\u0113mu.<\/p>\n

    Intermit\u0113jo\u0161a bado\u0161an\u0101s<\/h3>\n

    \"periodiska<\/a>Ir daudz da\u017e\u0101du gav\u0113\u0146a veidu. Ir \u016bdens, sulas, buljona, ve\u0123et\u0101r\u0101 un visda\u017e\u0101d\u0101kie citi gav\u0113\u0146a veidi. Gav\u0113nis var ilgt no 24 stund\u0101m l\u012bdz desmitiem dienu. Esmu dzird\u0113jis, ka nav ieteicams gav\u0113t maz\u0101k nek\u0101 24 stundas un ka organisms \u012bsti nep\u0101riet gav\u0113\u0146a re\u017e\u012bm\u0101 l\u012bdz tre\u0161ajai gav\u0113\u0146a dienai. Jebkur\u0101 gad\u012bjum\u0101 \u0161aj\u0101 p\u0113t\u012bjum\u0101 tika apl\u016bkota \u016bdens gav\u0113ne, kas ilgst maz\u0101k nek\u0101 24 stundas un liel\u0101koties notiek miega laik\u0101. To sauc par nakts gav\u0113ni, periodisku gav\u0113ni vai interv\u0101la gav\u0113ni (periodiska bado\u0161an\u0101s<\/em>).<\/p>\n

    P\u0113t\u012bjuma dal\u012bbnieki tika sadal\u012bti tr\u012bs grup\u0101s, pamatojoties uz nakts gav\u0113\u0146a ilgumu. Pirmaj\u0101 grup\u0101 bija cilv\u0113ki, kuru gar\u0101kais \u0113dienrei\u017eu p\u0101rtraukums bija 7\u201311 stundas. Otraj\u0101 grup\u0101 bija tie, kuru nakts gav\u0113nis bija no 12 l\u012bdz 17 stund\u0101m, bet tre\u0161aj\u0101 grup\u0101 bija tie, kas gav\u0113ja 18\u201324 stundas dien\u0101.<\/p>\n

    Lai \u0161os skait\u013cus apl\u016bkotu kontekst\u0101, \u0146emiet v\u0113r\u0101, ka norm\u0101ls nakts miegs tiek uzskat\u012bts par 7\u20138 stund\u0101m. Tas noz\u012bm\u0113, ka pirm\u0101s grupas cilv\u0113ki savu dienu s\u0101ka un beidza ar \u0113\u0161anu. 12 stundu nakts gav\u0113nis izskat\u012btos apm\u0113ram \u0161\u0101di: ja j\u016bs \u0113dat brokastis plkst. 8:00, tad vakari\u0146as ir ap plkst. 20:00. Viens sam\u0113r\u0101 izplat\u012bts noteikums ir t\u0101ds, ka nav labi \u0113st p\u0113c plkst. 18:00. \u0160aj\u0101 gad\u012bjum\u0101 nakts gav\u0113nis b\u016btu 14 stundu ilgs. T\u0101tad vidusm\u0113ra str\u0101d\u0101jo\u0161am cilv\u0113kam 12\u201314 stundu nakts gav\u0113nis var\u0113tu b\u016bt diezgan iesp\u0113jams ar zin\u0101mu pl\u0101no\u0161anu un p\u016bl\u0113m. B\u016bt\u012bb\u0101 tas noz\u012bm\u0113tu ne\u0113\u0161anu p\u0113c plkst. 6:00 vakar\u0101. Probl\u0113ma ir t\u0101, ka organisms p\u0101riet gav\u0113\u0146a re\u017e\u012bm\u0101 tikai 12 stundas p\u0113c p\u0113d\u0113j\u0101s \u0113dienreizes. Lai dotu organismam laiku patiesi gav\u0113t, ir nepiecie\u0161ams daudz ilg\u0101ks interv\u0101ls starp \u0113dienreiz\u0113m nek\u0101 12 stundas.<\/p>\n<\/div>\n

    \n

    Periodiska bado\u0161an\u0101s parasti tiek uzskat\u012bta par gav\u0113ni, kas ilgst 16 stundas vai ilg\u0101k. Ar\u012b attiec\u012bg\u0101 p\u0113t\u012bjuma autori iesaka gav\u0113t l\u012bdz 18 stund\u0101m. Ja s\u0101kotn\u0113ji tiecaties uz 16:8 form\u0101tu, t.\u00a0i., 16 stundas gav\u0113nim un 8 stundas \u0113\u0161anai, tad \u0113\u0161anai atliek veselas 8 stundas. Piem\u0113ram, brokastis plkst.\u00a09:00 un vakari\u0146as plkst.\u00a017:00 vai brokastis plkst.\u00a08:00 un vakari\u0146as plkst.\u00a016:00. Ja vien neesat m\u0101jas cilv\u0113ks, iesp\u0113jams, j\u0101r\u0113\u0137in\u0101s ar to, ka vismaz viena \u0113dienreize dien\u0101 b\u016bs j\u0101\u0113d \u0101rpus m\u0101jas vai j\u0101\u0146em l\u012bdzi. P\u0113d\u0113jais variants noteikti ir lab\u0101ks j\u016bsu makam.<\/p>\n

    Intermit\u0113jo\u0161a bado\u0161an\u0101s ir gandr\u012bz tikpat efekt\u012bva k\u0101 maz\u0101ka \u0113\u0161ana, ja runa ir par \u0137erme\u0146a masas indeksa kontroli. Tom\u0113r daudzi cilv\u0113ki noraida \u0161o iesp\u0113ju, uzskatot to par p\u0101r\u0101k sare\u017e\u0123\u012btu. \u0160\u012bs gar\u0101s diskusijas m\u0113r\u0137is ir par\u0101d\u012bt, ka pat bado\u0161an\u0101s l\u012bdz 18 stund\u0101m var neb\u016bt piln\u012bgi nere\u0101la. J\u0101, j\u016bs to visu nepan\u0101ksiet uzreiz, bet tas ir iesp\u0113jams, ja virz\u012bsieties pak\u0101peniski. Tam ir ar\u012b pozit\u012bva ietekme, ja jums izdodas iev\u0113rot ilg\u0101ku nakts gav\u0113ni 2\u20133 reizes ned\u0113\u013c\u0101.<\/p>\n

    K\u0101 darbojas periodiska bado\u0161an\u0101s?<\/h3>\n

    Lai saprastu, k\u0101 interv\u0101la bado\u0161an\u0101s (periodiska bado\u0161an\u0101s<\/em>) pal\u012bdz zaud\u0113t lieko tauku daudzumu, jums ir j\u0101saprot vielmai\u0146as st\u0101vok\u013ci. Pa\u0113dis st\u0101voklis s\u0101kas, kad s\u0101kat \u0113st, un ilgst 3\u20135 stundas, kam\u0113r j\u016bsu \u0137ermenis sagremo un asimil\u0113 tikko ap\u0113sto p\u0101rtiku. \u0160aj\u0101 laik\u0101 ir \u013coti gr\u016bti sadedzin\u0101t taukus, jo insul\u012bna l\u012bmenis ir augsts.<\/p>\n

    \"Periodiska<\/a>P\u0113c 3\u20135 stund\u0101m, ja vien p\u0113c \u0161\u012b laika nesteidzaties \u0113st v\u0113lreiz, j\u016bsu \u0137ermenis non\u0101k starpposm\u0101 starp \u0113\u0161anu un gav\u0113ni. Tas ilgst apm\u0113ram 8\u201312 stundas p\u0113c p\u0113d\u0113j\u0101s \u0113dienreizes. P\u0113c tam j\u016bsu \u0137ermenis p\u0101riet gav\u0113\u0146a re\u017e\u012bm\u0101. Gav\u0113\u0146a laik\u0101 ir daudz viegl\u0101k sadedzin\u0101t taukus, jo insul\u012bna l\u012bmenis ir zems.<\/p>\n

    Gav\u0113\u0146a laik\u0101 organisms sp\u0113j sadedzin\u0101t taukus, kas nebija pieejami \u0113\u0161anas laik\u0101. T\u0101 k\u0101 gav\u0113nis s\u0101kas tikai 12 stundas p\u0113c p\u0113d\u0113j\u0101s \u0113dienreizes, m\u016bsu organisms diezgan reti p\u0101riet tauku dedzin\u0101\u0161anas re\u017e\u012bm\u0101. T\u0101p\u0113c daudzi cilv\u0113ki zaud\u0113 taukus ar periodisku gav\u0113ni, nemainot to, ko vi\u0146i \u0113d, cik daudz vi\u0146i \u0113d vai cik bie\u017ei vi\u0146i vingro. Gav\u0113nis piespie\u017e organismu dedzin\u0101t taukus, un tas praktiski nenotiek ar regul\u0101ru \u0113dienrei\u017eu grafiku.<\/p>\n

    Bet ko dar\u012bt, ja v\u0113ders ir tuk\u0161s un esi izsalcis?<\/h3>\n

    Izplat\u012bts nepareizs priek\u0161stats par badu ir t\u0101ds, ka, jo ilg\u0101k j\u016bs ne\u0113dat, jo izsalku\u0161\u0101ks j\u016bs k\u013c\u016bsiet. Ir taisn\u012bba, ka, ja esat pieradis \u0113st \u0101tros og\u013chidr\u0101tus, bie\u017ei uzkodas vai abus, j\u016bs esat pieradin\u0101jis savu \u0137ermeni pie augsta insul\u012bna l\u012bme\u0146a, un periodiskai bado\u0161anai var b\u016bt nepiecie\u0161ams laiks, lai pierastu, ta\u010du paciet\u012bba atmaks\u0101jas. Ja j\u016bs iev\u0113rojat augstas kvalit\u0101tes, \u0161\u0137iedrviel\u0101m bag\u0101tu un barojo\u0161u di\u0113tu, 16 stundu ilgam nakts gav\u0113nim nevajadz\u0113tu atst\u0101t j\u016bs izsalkuma saj\u016btu p\u0113c pirm\u0101s ned\u0113\u013cas.<\/p>\n

    Lai atrastu \u0113\u0161anas re\u017e\u012bmu, kas atbilst j\u016bsu dz\u012bvesveidam un \u0113\u0161anas paradumiem, ir nepiecie\u0161amas zin\u0101mas p\u016bles un eksperimenti. Ja jums ir k\u0101di jaut\u0101jumi, dro\u0161i rakstiet man (allan.randlepp@advent.ee). Mani ar\u012b interes\u0113, vai, kad un cik ilgi j\u016bs gav\u0113jat.<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Mis on vahelduv paastumine? Aasta pikim p\u00fchadeperiood on seljataga ja selles m\u00f5ttes v\u00f5iks ju k\u00fcsida, et mis siin peale kaklust enam rusikatega vehkida. Tahtsime parimat, aga kehakaaluga l\u00e4ks nagu tavaliselt. Pole viga, parem hilja kui mitte kunagi. Jaanuar on \u00fcks…<\/p>","protected":false},"author":25,"featured_media":2510,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[190,93],"tags":[63,68,92,66,89,70,62,67,91],"class_list":["post-2509","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kehakaal","category-toitumine","tag-elustiil","tag-hommikusook","tag-insuliin","tag-kaalulangetamine","tag-kehamassiindeks","tag-kiudained","tag-toitumine","tag-vahelduvpaastumine","tag-veresuhkur","entry","has-media"],"acf":[],"yoast_head":"\nVahelduv paastumine ja intervallpaastumine - kas kasulik? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Vahelduv paastumine (Intermittent Fasting) on paast pikkusega 16 tundi v\u00f5i rohkem Loe l\u00e4hemalt, kuidas intervallpaast muudab sinu kehakaalu.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/terveelukeskus.ee\/lv\/periodiska-badosanas-2\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vahelduv paastumine ja intervallpaastumine - kas kasulik? - Terve Elu Keskus\" \/>\n<meta property=\"og:description\" content=\"Vahelduv paastumine (Intermittent Fasting) on paast pikkusega 16 tundi v\u00f5i rohkem Loe l\u00e4hemalt, kuidas intervallpaast muudab sinu kehakaalu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/terveelukeskus.ee\/lv\/periodiska-badosanas-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Terve Elu Keskus\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/terveelukeskus\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-11T14:07:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-10T11:17:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/hommik.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1116\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Allan Randlepp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Allan Randlepp\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 min\u016btes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/vahelduvpaast\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/vahelduvpaast\\\/\"},\"author\":{\"name\":\"Allan Randlepp\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#\\\/schema\\\/person\\\/5909cf5b4210214ea27b57a578d313b2\"},\"headline\":\"Vahelduv paastumine – kas kasulik?\",\"datePublished\":\"2020-05-11T14:07:15+00:00\",\"dateModified\":\"2024-12-10T11:17:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/vahelduvpaast\\\/\"},\"wordCount\":943,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/vahelduvpaast\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/terveelukeskus.ee\\\/wp-content\\\/uploads\\\/2020\\\/05\\\/hommik.jpg\",\"keywords\":[\"elustiil\",\"hommikus\u00f6\u00f6k\",\"insuliin\",\"kaalulangetamine\",\"kehamassiindeks\",\"kiudained\",\"toitumine\",\"vahelduvpaastumine\",\"veresuhkur\"],\"articleSection\":[\"Kehakaal\",\"Toitumine\"],\"inLanguage\":\"lv-LV\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/terveelukeskus.ee\\\/vahelduvpaast\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/vahelduvpaast\\\/\",\"url\":\"https:\\\/\\\/terveelukeskus.ee\\\/vahelduvpaast\\\/\",\"name\":\"Vahelduv paastumine ja intervallpaastumine - kas kasulik? 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