Ei leidu maakeral inimest, kes saaks l\u00e4bi ilma vee ja toiduta. Mida ja kui palju s\u00fc\u00fca, et olla ilus ja terve?<\/p>\n\n\n\n
Toit koosneb toiduainetest ning need omakorda makrotoitaineteks, milleks on valgud, rasvad ja s\u00fcsivesikud ning mikrotoitaineteks, milleks on vitamiinid ja mineraalained. Makrotoitained<\/strong> S\u00fcsivesikud ( 1 gramm ~ 4 kcal )<\/strong> Rasvad ( 1 gramm ~ 9 kcal )<\/strong> Alkohol (1 gramm puhast piiritust ~ 7 kcal )<\/strong> Selleks, et m\u00f5ista, kui t\u00e4htis on \u00f5ige toitumine kaalulangetusprotsessis, v\u00f5ib tuua lihtsa n\u00e4ite. Kui kaal langeb kiiremini, toimub see juba oma lihaste h\u00e4vitamise arvelt ning see omakorda tekitab j\u00f5uetuse ja halva enesetunde, millele j\u00e4rgneb stress, mis omakorda on aluseks (j\u00e4rjekordsele) \u00fcles\u00f6\u00f6misperioodile. Ning siis oledki t\u00f5en\u00e4oliselt seal, kust m\u00f5ni aeg tagasi alustasid.<\/p>","protected":false},"excerpt":{"rendered":" Ei leidu maakeral inimest, kes saaks l\u00e4bi ilma vee ja toiduta. Mida ja kui palju s\u00fc\u00fca, et olla ilus ja terve? Millest toit koosneb? Toit koosneb toiduainetest ning need omakorda makrotoitaineteks, milleks on valgud, rasvad […]<\/p>\n","protected":false},"author":1,"featured_media":2911,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[10],"tags":[],"class_list":["post-2910","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toitumine"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2910","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/comments?post=2910"}],"version-history":[{"count":2,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2910\/revisions"}],"predecessor-version":[{"id":3602,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2910\/revisions\/3602"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/2911"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=2910"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=2910"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=2910"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Millest toit koosneb?<\/strong><\/p>\n\n\n\n
Olenemata sellest, kas soovitakse kehakaalu t\u00f5sta v\u00f5i langetada, tuleks oma p\u00e4ev t\u00e4ita 4-6 toidukorraga, millest iga\u00fche vahe v\u00f5iks olla umbes 3-4 tundi.
Sagedane \u00fclekaalu p\u00f5hjus seisnebki just selles, et s\u00fc\u00fcakse p\u00e4evas 2-3 korda, enamasti kaldub suurem s\u00f6\u00f6maaeg olema just \u00f5htune ning \u00fche toidukorra kogus on liiga suur, seda just kalorite poolest. \u00d5htust suurt toidukogust ei j\u00f5ua organism aga energiana \u00e4ra kulutada ning \u00f6\u00f6sel ladestub \u00fclej\u00e4\u00e4k (energia) rasvaks.
Siis juhtubki see, mille \u00fcle tihti kurdetakse, et hommikuti pole s\u00f6\u00f6giisu. P\u00f5hjus on lihtne – organism on \u00f5htusest rikkalikust toidukorrast \u201et\u00e4is laetud\u201d ja veresuhkur pole nii madalale veel langenud, et s\u00f6\u00f6giisu \u00fcldse tekkida saaks.
Tihedamad toidukorrad ja v\u00e4iksemates kogustes tagab organismi pideva juurdevoolu vajalike toitainetega, mille tulemusena on ainevahetuse kiirus on hea ja stabiilne ning organism omastab ja kulutab saadud energiat optimaalselt ega lase nii kergelt ka \u00fclekaalul tekkida.<\/p>\n\n\n\n
Valgud ( 1 gramm ~ 4 kcal )<\/strong>
Valkude peamine eesm\u00e4rk on toota verd, ehitada \u00fcles rakke ning taastada ja parandada kudesid. Valkudel on suur t\u00e4htsus ka lihaskoe s\u00e4ilitamise ja kasvatamise seisukohalt.
Valgud jagunevad omakorda taimseteks ja loomseteks<\/strong>. Eelistama peaks loomset valku, mida saadakse peamiselt lihast, kalast, munast ning piimasaadustest, mida peaks tarbima laias laastus 1,2 \u2013 1,8 grammi 1 kg kehakaalu kohta \u00f6\u00f6p\u00e4evas<\/strong> ja sportlased veel enamgi. See valgukogus tuleks \u00e4ra jagada enam-v\u00e4hem v\u00f5rdselt k\u00f5igi toidukordade vahel, mida peaks olema, nagu eespool soovitatud, 4-6.<\/p>\n\n\n\n
S\u00fcsivesikuid vajab keha energiaks. S\u00fcsivesikud l\u00f5hustatakse organismi poolt gl\u00fckoosiks<\/strong>, mis on omakorda k\u00fctuseks igasugusel liikumisel. S\u00fcsivesikute peamisteks allikateks on teravilja tooted, juur- ja puuviljad ning k\u00f5ikv\u00f5imalikud suhkrut sisaldavad toiduained.
S\u00fcsivesikud omakorda jagunevad kaheks: liit\u2013 ja lihts\u00fcsivesikud<\/strong>. Eelistama peaks muidugi liits\u00fcsivesikuid, milleks on teravili – riis, kaer, tatar, makaronid, leib, sepik, juurvili jne. Nende organismi imendumise aeg on pikem ning seet\u00f5ttu tagavad nad ka t\u00e4isk\u00f5hutunde pikemaks ajaks.
Loomulikult v\u00f5ib s\u00fc\u00fca ka magusat ehk lihts\u00fcsivesikuid \u2013 n\u00e4iteks puuviljad, jogurtid ja muud magusad tooted. Nende organismi imendumise aeg on kiirem ja need oleks soovitav j\u00e4tta p\u00e4eva esimesse poolde v\u00f5i vahetult p\u00e4rast rasket f\u00fc\u00fcsiliselt t\u00f6\u00f6d v\u00f5i treeningut. Sellel juhul on lihts\u00fcsivesikute eesm\u00e4rk taastada kiiresti organismi energiavarud.
S\u00fcsivesikute puhul kehtib lihtne rusikareegel – enamuse s\u00fcsivesikutest peaks tarbima p\u00e4eva esimesel poolel ning mida \u00f5htu poole, seda v\u00e4iksem peaks nende kogus olema. Rasvumise \u00fcks peamisi p\u00f5hjusi ongi just liigne s\u00fcsivesikute tarbimine.<\/strong><\/p>\n\n\n\n
Ka rasvu kasutatakse energiaks ning samuti vajalike hormoonide tootmiseks. Rasvu saame me igap\u00e4evaselt enamustest toiduainetest. Eelistada tuleks taimseid rasvu,<\/strong> n\u00e4iteks oliivi-, kalamaksa-, linaseemne\u00f5li, seemneid, p\u00e4hkleid ning piirata loomsete rasvade<\/strong> kasutamist. \u00dcldjuhul on head rasvad need, mis toatemperatuuril olles on vedelal kujul.
Paljud tooted sisaldavad ka nii\u00f6elda peidetud rasvu, mida on palju n\u00e4iteks sealihas, keeduvorstis, viineris, sardellis ehk valmispakendatud toodetes. Neid tuleks v\u00f5imaluse korral v\u00e4ltida.
Koguselt on soovituslik tarbida kuni 1 gramm rasva 1 kg kehakaalu kohta \u00f6\u00f6p\u00e4evas.<\/strong> M\u00f5ningal juhul v\u00f5ib kogus ka suurem olla. T\u00e4iesti rasvavaba dieet on aga \u00e4\u00e4rmiselt tervise- ja lihasevaenulik tuues endaga kaasa kiire lihasmassi kao, mis pole hea ei organismile ega ka silmale vaadata. Lisaks h\u00e4irub pikemalt rasvavabal dieedil olles naistel hormonaals\u00fcsteem, mis v\u00e4ljendub menstruaalts\u00fcklite \u00e4ra j\u00e4\u00e4misega.<\/p>\n\n\n\n
Alkohol on suurem potentsiaalne \u00fclekaaluallikas, kui tavaliselt arvatakse. N\u00e4itena – pokaal veini sisaldab ligikaudu 200 kcal, mille kulutamiseks tuleb kuni pool tundi aktiivset treeningut teha.<\/strong>
Lisaks aeglustab alkoholiga liialdamine rasvap\u00f5letusprotsessi ligi 20 % v\u00f5rra.<\/strong> Nii, et kes tahab edukalt kaalust maha v\u00f5tta ega soovi oma olemasolevaid lihaseid h\u00e4vitada, peaks kindlasti loobuma v\u00f5i piirama ka oma alkoholitarbimist.<\/p>\n\n\n\n
On teada, et 1 gramm rasva sisaldab ligikaudu 9,3 kcal. Selleks, et kaotada kehalt 1 kilo rasva, tuleb teha ligikaudu 18 tundi trenni!<\/strong> Peab aga silmas pidama, et normaalne kaalukaotus rasva arvelt on 2 – 3 kilo kuus ehk maksimaalselt 100 grammi p\u00e4evas. <\/strong>Rohkem lihtsalt pole organism v\u00f5imeline f\u00fcsioloogiliselt rasva p\u00f5letama. (J\u00e4tame siit praegu v\u00e4lja 100 kg ja enam kaaluvad inimesed \u2013 nende jaoks kehtivad natuke teised reeglid).<\/p>\n\n\n\n