Acto rūšis priklauso nuo etanolio šaltinio“, – sako jis.

Acto rūšis priklauso nuo etanolio šaltinio“, – sako jis.

Be to, iš penkių pagrindinių sveikatos elgesio būdų, kurie buvo plačiai ištirti, mankšta turi didesnį poveikį Alzheimerio ligos prevencijai nei nerūkymas, alkoholio vengimas, veiksmingas svorio valdymas ir net sveika mityba. Tiesą sakant, tyrimų rezultatai rodo, kad vien tik mankšta gali sumažinti Alzheimerio ligos riziką 45%.

Kaip vaikščiojimas ir pasipriešinimo treniruotės gali padėti išvengti Alzheimerio ligos

Alzheimerio liga kelia baimę, ypač tiems, kurie atsikeliame po metų, nes amžius yra pagrindinis rizikos veiksnys. Laimei, vis daugiau tyrimų nurodo gyvenimo būdo intervencijas, kurios gali užkirsti kelią šios niokojančios ligos atsiradimui arba bent jau atidėti jos atsiradimą. Įrodyta, kad iš visų ištirtų intervencijų fiziniai pratimai, ypač vaikščiojimas kelias dienas per savaitę 30 ar daugiau minučių, taip pat tam tikri pasipriešinimo pratimai, buvo veiksmingiausia prevencinė priemonė.

Reach Bryant Stamford, Hanoverio koledžo kineziologijos ir integracinės fiziologijos profesorius, adresu stamford@hanover.edu.

Nors pasipriešinimo treniruotės jums naudingos, jei apsiribojate tik tokia mankštos forma, ar jums trūksta valties, kai reikia apsaugoti savo širdį? Pažiūrėkime.

Taip, kava jums tinka: bet kiek turėtumėte išgerti? Štai 5 dalykai, kuriuos reikia žinoti

Kokie pratimai gali turėti tiesioginės įtakos širdies raumenims?

Kardio pratimai stiprina širdies raumenį, todėl jis yra veiksmingesnis pompa, kuri neturi plakti taip dažnai. Pavyzdžiui, maratono bėgiko pulsas ramybėje gali siekti tik 40 dūžių per minutę. Ar pasipriešinimo treniruotės suteikia tiesioginės naudos pačiam širdies raumeniui?

Naujausi tyrimai su žiurkėmis pranešė apie keletą intriguojančių išvadų. Kai kurios žiurkės buvo mokomos bėgioti ant bėgimo takelio 60 minučių penkias dienas per savaitę. Antroji žiurkių grupė tris dienas per savaitę užsiiminėjo pasipriešinimo treniruotėmis, lipant kopėčiomis prie kūno prisegė svarmenis. Trečioji grupė užsiėmė abiejų tipų mokymais. Mokymai truko 12 savaičių, o pabaigoje buvo atlikti sudėtingi testai, siekiant įvertinti struktūrinius širdies raumens pokyčius, taip pat funkciniai tyrimai (siurbimo galia).

Naudingi struktūriniai ir funkciniai pokyčiai įvyko atliekant kardio pratimus ir pasipriešinimo treniruotes, tačiau pokyčiai buvo skirtingi kiekvieno tipo pratimams. Kitaip tariant, abu pratimai buvo veiksmingi, tačiau kiekvienas savaip. Įdomu tai, kad grupė, užsiimanti kardio pratimais ir pasipriešinimo treniruotėmis, pasinaudojo abiejų treniruočių rūšių pranašumais. Tai rodo, kad norint maksimaliai pagerinti širdies sveikatą, geriausias būdas yra kardio pratimai ir pasipriešinimo treniruotės.

Apsilankykite oficialioje Alkotox svetainėje šiandien ir leiskite sau gyventi sveikai ir subalansuotai.

Kaip gilių kūno riebalų mažinimas padeda širdžiai?

Kūno riebalai gali būti saugomi dviem būdais: tiesiai po oda (poodiniai riebalai) arba giliai (visceraliniai riebalai), po raumenų sluoksniu ir aplink organus. Gilūs kūno riebalai kelia pavojų sveikatai dėl kelių priežasčių ir yra daug labiau žalingi sveikatai nei poodiniai riebalai. Pavyzdžiui, gilūs kūno riebalai prisideda prie lipidų (cholesterolio ir trigliceridų) kiekio kraujyje padidėjimo, kraujospūdžio, cukraus (gliukozės) koncentracijos kraujyje padidėjimo ir uždegimo. Tai yra veiksniai, kurie labai padidina širdies ligų, insulto ir 2 tipo diabeto riziką.

Jums gali patikti: Jums reikia pakeisti klubo sąnarį. Kodėl turėtumėte aptarti priekinę ir užpakalinę dalį su savo gydytoju

Kardio pratimai ir pasipriešinimo treniruotės gali padėti sumažinti gilius kūno riebalus. Kardio pratimai sudegina daug kalorijų, o tai padeda sumažinti kūno riebalus. Nors pasipriešinimo treniruotės metu sudegina daug mažiau kalorijų nei atliekant kardio pratimus, raumenų masės padidėjimas laikui bėgant intensyviomis treniruotėmis skatina medžiagų apykaitą. Tai reiškia, kad per dieną sudeginate daugiau kalorijų, net ir ramybėje. Kadangi kardio pratimai ir pasipriešinimo treniruotės padeda sumažinti giliuosius kūno riebalus, kiekvienas savaip, tai suteikia papildomos paramos atliekant abu veiksmus, siekiant apsaugoti širdį.

Ar pasipriešinimo treniruotėse yra paslėptos širdies naudos?

Įrodyta, kad energingi kardio pratimai suteikia svarbią naudą, kuri „neapsaugo“ širdies ligų, bet gali išgelbėti jūsų gyvybę, jei jus ištiko širdies priepuolis. Pasipriešinimo mokymas nebuvo įtrauktas į šią diskusiją ir aš negalėjau rasti jokių mokslinių tyrimų, tačiau yra keletas įtikinamų įrodymų, kuriuos reikia apsvarstyti.

Jums gali patikti: pasenti nėra lengva. Štai kodėl pasididžiavimas ir sutuoktinio ignoravimas dar labiau apsunkina

Ar labai intensyvios pasipriešinimo treniruotės suvaidino tam tikrą vaidmenį skatinant užstato kraujotaką, kuri išgelbėjo jo gyvybę? O gal tai buvo tiesiog užstato indų kūrimas reaguojant į užsikimšimo procesą daugelį metų? Sunku pasakyti, bet verta diskutuoti.

Taigi, kokia yra esmė?

Reguliarūs fiziniai pratimai gali sumažinti širdies ligų riziką. Tradiciškai kardio pratimai buvo laikomi geriausiu, jei ne vieninteliu būdu. Pasipriešinimo treniruotės buvo vertinamos kaip mankšta, kuri atlieka kitus svarbius dalykus, bet ne tiek, kiek širdis eina. Atėjo laikas pakeisti šį mąstymą. Atsparumo treniruotės gali turėti daug didesnį indėlį į širdies sveikatą, nei kadaise manyta, todėl norint maksimaliai pagerinti širdies sveikatą ir bendrą kūno sveikatą, geriausia derinti kardio pratimus ir pasipriešinimo treniruotes.

Reach Bryant Stamford, Hanoverio koledžo kineziologijos ir integracinės fiziologijos profesorius, adresu stamford@hanover.edu.

Nedaug maisto produktų yra tokie įvairūs, kaip actas. Prieš šimtmečius naudotas kaip virškinimą skatinanti priemonė, konservantas ir netgi kaip vaistas, dabar skystis yra populiarus pagrindinis maisto produktas, randamas marinatuose, pagarduose ir salotų padažuose, ir dažnai naudojamas kaip namų valymo priemonė . Pastaruoju metu kai kurie actai, tokie kaip obuolių sidro actas, tapo itin populiarūs sveikatingumo erdvėje.

Nors daugelis tariamų jo privalumų, pavyzdžiui, veiksmingas spuogų ar utėlių gydymas, buvo nuodugniai paneigti, kai kurie mokslai vis dar remia kitus acto indėlius, susijusius su širdies sveikata, žarnyno sveikata ir geresniu pažinimu .

Iš ko pagamintas actas?

Actas yra acto rūgšties ir vandens derinys, gaunamas fermentuojant. Tai produktas, kurį gamina „bakterijos, kurios etanolį paverčia acto rūgštimi“, – aiškina Nebraskos-Linkolno universiteto maisto mokslo ir technologijų profesorius Robertas Hutkinsas. „Acto rūšis priklauso nuo etanolio šaltinio“, – sako jis. Pavyzdžiui, obuolių sidro actas gaunamas iš obuolių, o vyno actas – iš vyno ir pan.

Acto fermentacijos procesas skiriasi priklausomai nuo tipo, tačiau tokie actai kaip balzaminis actas gali fermentuotis iki 25 metų. Kitos populiarios acto rūšys yra salyklo actas, obuolių sidro actas, vyno actas, baltas distiliuotas actas ir ryžių actas. Į kai kuriuos actus pridėta žolelių, tokių kaip krapai, rozmarinai, bazilikas, česnakas ar levandos; o kiti saldinami cukrumi arba obuolių, vynuogių ar apelsinų vaisių sultimis.

Priklausomai nuo rūšies, actas taip pat turi skirtingą rūgštingumo lygį. JAV maisto ir vaistų administracija (FDA) reikalauja, kad acte būtų ne mažiau kaip 4% acto rūgšties, tačiau daugelyje actų paprastai yra nuo 5% iki 8%. Acto rūgštis yra tai, dėl ko žinomas actas yra aštrus ir rūgštus.

Ar actas jums tinka?

Nors „dabartiniai tyrimai nepatvirtina acto naudojimo gydant sveikatos būklę“, sako Tara Schmidt, pagrindinė registruota Mayo klinikos dietos dietologė, kai kurie tyrimai yra daug žadantys. O acte yra vitaminų, sveikų junginių ir aminorūgščių.

Skystis taip pat turi keletą praktinių pritaikymų. „Kai valgoma valgio metu kaip atskiestą gėrimą, acte esanti acto rūgštis sumažina gliukozės, patenkančios į kraują iš krakmolingų angliavandenių valgio metu, kiekį“, – aiškina Arizonos valstijos universiteto mitybos profesorė Carol Johnston, mokslų daktarė. . Dėl šios priežasties „pranešta, kad per dvi valandas po valgio cukraus kiekis kraujyje sumažėjo 20–40 proc.“, – aiškina ji.

Ar naudinga kasdien gerti actą?

Nors actas gali neturėti daug nuodugniai ištirtos naudos, jis taip pat neturi daug nerimą keliančios žalos, kai vartojamas ribotais kiekiais. „Paskelbtuose tyrimuose dozė svyruoja nuo maždaug 1–2 šaukštų, praskiestų stikline vandens du kartus per dieną, suvartoti su pirmaisiais valgio kąsniais“, – aiškina Johnstonas. Ji teigia, kad neigiamas poveikis acto tyrimuose nebuvo pastebėtas, išskyrus kai kuriems dalyviams, kuriems nepatiko skonis, tačiau pažymi, kad skystis visada turi būti skiedžiamas ir jo negalima vartoti tiesiogiai. Priešingu atveju „jis gali būti įsiurbtas į plaučius arba sudirginti stemplės gleivinę, vedančią į skrandį“, – sako ji. Johnstonas pataria apriboti acto suvartojimą iki 3–4 šaukštų per dieną.

Taip pat verta paminėti, kad daugelyje actų yra pridėta cukraus, kad būtų išvengta rūgštaus skysčio skonio. Tai kartu su acto rūgštingumu reiškia, kad skystis gali „ardyti dantų emalį“, įspėja Schmidtas. Dėl šios priežasties po vartojimo patariama skalauti ir valytis dantis.

Kuris actas sveikiausias?

Nors tam tikros acto rūšys buvo naudojamos įvairiems tyrimams, pavyzdžiui, ryžių actas buvo naudojamas acto poveikiui pažinimui matuoti – manoma, kad vienos rūšies actas nėra sveikesnis už kitas įprastas veisles.

„Visuose actuose yra acto rūgšties, kuri yra pagrindinė acto sudedamoji dalis“, – sako Johnstonas, ir būtent šis ingredientas siejamas su dauguma acto naudos sveikatai. Be to, skirtingų skonių ar konsistencijos acto pasirinkimai „priklauso nuo rūšies“, – sako ji, „todėl klientai gali teikti pirmenybę tam tikrai rūšiai, o ne kitai“.

Daugiau apie actą ir kitus maisto produktus skaitykite čia:

Ar kiaušiniai jums tinka? Kiaušinių tryniai ir baltymai ir ką reikia žinoti.

Ar obuolių sidro actas gali padėti numesti svorio? Paaiškinta nauda sveikatai.

Ar turėtumėte valgyti daugiau vynuogių? Jie turi daugybę naudos sveikatai.

Kaip pradėti sveikai maitintis: ekspertai sako, kad pradėti reikėtų nuo mažo, būkite paprasta

Megan Peavey nemanė, kad būtų problema praėjusį mėnesį išleisti savo 3 metų sūnų į mokyklą su „Pringles“ užkandžių krūva.

Mokykloje taikoma politika, pagal kurią mokiniams reikalaujama „sveikų užkandžių“, tačiau Peavey nemanė, kad 100 kalorijų traškučių pakuotė yra nesveika, ypač kai su kitais subalansuotais užkandžiais.

„Prašome padėti mums mokykloje priimti sveikus sprendimus! perskaitė pranešimą, parašytą žymekliu ant Pringles konteinerio, kuris buvo išsiųstas namo į Peavey.

„Jie užkandžiaujo – sugėdino mano 3 metų vaiką, (ir) užkando – sugėdino mane, tai pasyviai-agresyviai užrašydami ant jo šiukšlių“, – „TikTok“ vaizdo įraše sakė Peavey.

Tėvai, globėjai ir rūpintojai nori, kad vaikai rinktųsi sveikus sprendimus. Tačiau ekspertai teigia, kad raktas, kad tai įvyktų, yra vengti tam tikrų maisto produktų demonizavimo kaip „nesveiko“. Ir daugelis tėvų, kaip ir Peavey, propaguoja saikingą požiūrį į viską.

Kas nutinka, kai vaikai mokomi, kad tam tikri maisto produktai yra „geri“ arba „blogi“

„Kuo mažiau dėmesio bus skiriama nepageidaujamam maistui, ypač ikimokyklinukams, tuo mažiau jie bus ant pjedestalo“, – sako Jennifer Anderson, registruota dietologė ir „Kids Eat in Color“ įkūrėja.

Anksti išmokyti vaikus, kad yra „gero“ ir „blogo“ maisto, gali netyčia sukelti didesnių problemų, priduria ji.

"Jie gali norėti valgyti daugiau, gali jo bijoti ir gali manyti, kad yra blogai, jei valgo blogą maistą. Tai taip pat labai klaidina. Ar obuolys yra "geras", jei mano draugas turi alergiją tai? Ar pyragas „blogas“, kai jo skonis toks geras? O jei blogas, kodėl tėvai jį dovanoja savo vaikams per jų gimtadienį? Ar pica yra bloga, jei tai vienas iš penkių maisto produktų, kuriuos gali valgyti mano neurodivergentas draugas?

Peavey laikėsi panašaus požiūrio, kurį aprašo Andersonas. Praėjusią savaitę išplitusioje „TikToks“ serijoje ji sakė, kad ji kreipėsi į mokyklą ir pasakė, kad „neįvardija dalykų kaip „sveika“ ir „nesveika“, nes tai sukelia valgymo sutrikimus“. Tyrimais įrodyta, kad maisto produktų, nurodančių, kad jie yra geri ar blogi, ženklinimo priemonės, pvz., įstatymiškai reikalaujama, kad restoranai į valgiaraštį įtrauktų kalorijas , dar labiau padidina netvarkingą valgymą.

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