{"id":2982,"date":"2021-03-23T06:08:43","date_gmt":"2021-03-23T06:08:43","guid":{"rendered":"http:\/\/www.fitnesskool.ee\/?p=2982"},"modified":"2021-04-13T12:15:08","modified_gmt":"2021-04-13T12:15:08","slug":"kuidas-kaalus-juurde-votta","status":"publish","type":"post","link":"https:\/\/www.fitnesskool.ee\/ru\/kuidas-kaalus-juurde-votta\/","title":{"rendered":"Kuidas kehakaalus juurde v\u00f5tta ?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">&nbsp;Kui \u00fclekaalulisusest ja sellega seotud probleemidest r\u00e4\u00e4gitakse palju ning peaaegu igal pool, siis alakaalulised on sageli oma murega \u00fcksi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp;Neile vaadatakse pigem viltu, et mis sinul viga, kaaluga probleeme sinul ju ometigi pole. Kuid ka alakaalulisus on probleem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kui s\u00fcnni poolest saledal inimesel on soov kaalus juurde v\u00f5tta, on \u00f5ige toitumine ja treening oluline, et oleks v\u00f5imalik ehitada lihaseid. \u00d5ige toitumine on sellisel juhul isegi olulisem \u00f5igest treeningprogrammist. Kuid \u00fcldiselt peaks viima ka aeroobse treeningu miinimumini ja peamiselt tegelema j\u00f5utreeninguga. Lisaks sellele, mida ja kui palju s\u00fc\u00fca, on oluline ka see, millal s\u00fc\u00fca. See s\u00f5ltub paljuski juba nii \u00f6elda juurdev\u00f5tja p\u00e4eva iseloomust, mis kell ta treenib, kui f\u00fc\u00fcsiliselt aktiivne on ta p\u00e4ev jne. Seda k\u00f5ike v\u00f5tab personaaltreener toitumiskava koostades arvesse.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Soovitus: s\u00f6\u00f6 5-6 korda p\u00e4evas<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Soovitav on s\u00fc\u00fca 5-6 korda p\u00e4evas, ning umbes iga 3 tunni j\u00e4rel. Paljud saledad inimesed ei v\u00f5ta kaalus juurde, sest arvavad end s\u00f6\u00f6vat rohkem kui nad tegelikult toiduga kaloreid omastavad. Soovitav on t\u00e4pselt \u00fcles m\u00e4rkida s\u00f6\u00f6dud toit ja kogus, et saada \u00fclevaadet oma p\u00e4evasest kalorite hulgast. See v\u00f5iks toimuda 3-4 p\u00e4eva ulatuses. Nii n\u00e4iteks saab personaaltreener \u00fclevaate tegelikusest.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kaalus juurde v\u00f5tmiseks on vaja s\u00fc\u00fca v\u00e4hemalt 45 kcal \u00fche kilo kehakaalu kohta ehk n\u00e4iteks 75 kilo kaaluv mees peaks kehakaalu suurendamiseks s\u00f6\u00f6ma p\u00e4evas umbkaudu 3400 kalorit. Kui tarbid p\u00e4evas ca 500 kalorit rohkem kui kulutad, suureneb kehakaal keskmiselt 0,5 kilo n\u00e4dalas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kalorid kasulikest toitainetest<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kalorite hulga suurendamiseks ei ole soovitav s\u00fc\u00fca kiirtoitu, vaid omandada kalorid ikkagi kasulikest toitainetest. Head valgusisaldusega toiduained on loomaliha, linnuliha, kala, muna, kodujuust, kohupiim ning spetsiaalsed toidulisandid. Head s\u00fcsivesikusisaldusega toiduained on riis, makaron, tatar, leib, sepik, jogurt, banaan.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V\u00e4ltima peaks v\u00e4hese rasvasisaldusega tooteid ning eelistama tavalist v\u00f5id, piima, jogurtit, hapukoort jne. Kui soovid kasvatada lihaseid, peaksid s\u00f6\u00f6ma v\u00e4hemalt 2 grammi valku oma \u00fche keha kilogrammi kohta \u00f6\u00f6p\u00e4evas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>M\u00f5ned lihtsad viisid oma toidukordade energiasisalduse suurendamiseks, ilma et koguseid peaks m\u00e4rkimisv\u00e4\u00e4rselt suurendama:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Sega n\u00e4iteks toidu sisse taimseid \u00f5lisid nagu rapsi\u00f5li, oliivi\u00f5li, v\u00f5i.<\/li><li>Kasuta r\u00f5\u00f5ska ja hapukoort, juustu, majoneesi, p\u00e4hkleid, seemneid mis t\u00f5stab toidu energiasisaldust.<\/li><li>Joo toidu k\u00f5rvale mahla, piima, keefiri, jogurtit.<\/li><li>S\u00f6\u00f6 lisaks ka magusat.<\/li><li>Oluline on lisada, et s\u00f6\u00f6gikordi ei ole soovitav vahele j\u00e4tta, sest kaalut\u00f5usu puhul on regulaarsed toidukorrad \u00f5nnestumise alused. Kui on teada, et p\u00e4ev on kiire ja korralikult s\u00fc\u00fca ei j\u00f5ua, valmista ette kaasav\u00f5etav l\u00f5unas\u00f6\u00f6k, v\u00f5ta kaasa puuvilja, energiabatoone jms.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Lisaks kalorite t\u00e4iendavale tarbimisele on soovitav ka treenida<strong>,<\/strong> eriti kui soovid saledast muutuda suuremaks ja lihaselisemaks, mitte lihtsalt suureks ja pehmeks. K\u00f5ige efektiivsem selleks on j\u00f5usaalitreening. Lisaks suureneb p\u00e4rast aktiivset treeningut s\u00f6\u00f6giisu ning nii on lihtsam tarbida suuremat hulka kaloreid, mida kehakaalu suurendamiseks on vaja. M\u00f5lema puhul nii kaalu alandamiseks kui ka suurendamiseks on soovitav treenida. Vastavalt sellele tuleb ka oma kaloraa\u017e viia kas siis pluss v\u00f5i miinus poolele ja seda igap\u00e4evaselt.<\/p>","protected":false},"excerpt":{"rendered":"<p>&nbsp;Kui \u00fclekaalulisusest ja sellega seotud probleemidest r\u00e4\u00e4gitakse palju ning peaaegu igal pool, siis alakaalulised on sageli oma murega \u00fcksi. &nbsp;Neile vaadatakse pigem viltu, et mis sinul viga, kaaluga probleeme sinul ju ometigi pole. Kuid ka [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2983,"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":[10,6],"tags":[],"class_list":["post-2982","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toitumine","category-treening"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2982","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=2982"}],"version-history":[{"count":4,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2982\/revisions"}],"predecessor-version":[{"id":3700,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/2982\/revisions\/3700"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/2983"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=2982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=2982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=2982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}