{"id":3014,"date":"2021-03-23T08:28:28","date_gmt":"2021-03-23T08:28:28","guid":{"rendered":"http:\/\/www.fitnesskool.ee\/?p=3014"},"modified":"2021-03-23T11:02:48","modified_gmt":"2021-03-23T11:02:48","slug":"insuliin-ja-glukogeen","status":"publish","type":"post","link":"https:\/\/www.fitnesskool.ee\/ru\/insuliin-ja-glukogeen\/","title":{"rendered":"Insuliin ja gl\u00fckogeen"},"content":{"rendered":"

Kuidas aitab insuliin lihasmassi kasvatada?<\/strong><\/h2>\n\n\n\n

Alustame \u00fcldse sellisest hormoonist nagu adrenaliin, mis muudab su keha h\u00fcperaktiivseks. Pulsisagedus t\u00f5useb, hingamine kiireneb, seedimine aeglustub, maks vabastab energiat. Verer\u00f5hk t\u00f5useb, veri voolab k\u00e4tesse ja jalgadesse ning lihased hakkavad ootusest v\u00e4risema. N\u00fc\u00fcd oled sa valmis vastu astuma kallaletungijale v\u00f5i hoopis jooksma hirmu eest \u00e4ra uue 100 meetri maailmarekordina. Kahjuks saab adrenaliini j\u00f5uduandvat m\u00f5ju kasutada elus harva ja ekstreemsetes olukordades. Seda ei saa ise esile kutsuda, millest oleks muidu kasu ka j\u00f5usaalis treenides. <\/p>\n\n\n\n

\u00d5nneks toodab keha treeningu ajal ka kaht teist hormooni, mis kasvatavad lihasmassi – kasvuhormoon ja testosteroon. J\u00f5usaalis treenides kiiremalt ja suurema intensiivsusega treenimine eraldab kasvuhormooni, aga suuremate kordustega suuri lihasgruppe m\u00f5jutavaid harjutusi sooritades t\u00f5useb j\u00e4llegi testosterooni tase veres. Kasvuhormoon ja testosteroon on ainult kaks kolmest lihasmassi suurendavast hormoonist. See kolmas hormoon on insuliin. Kui su treeningud on 60 minutit pikad, siis Insuliini eraldub umbes 2% sellest ajast. Gl\u00fckoosi rasvkoeks s\u00fcnteesimine \u00fcks insuliini \u00fclesandeist. Sinu asi on vaadata, et energia, mille insuliin gl\u00fckoosist(suhkrust) saab, s\u00e4ilitaks keha lihasmassina, mitte rasvana, ehk siis liigne insuliini tase veres viib \u00fclekaaluni ja oht haigestuda diabeeti on \u00fcsna t\u00f5en\u00e4oline.<\/p>\n\n\n\n

Miks eritab keha insuliini?<\/strong> <\/h2>\n\n\n\n

Sa s\u00f6\u00f6d ja seeditud toidust s\u00e4ilitatakse rasv maksas. Maks l\u00f5petab gl\u00fckogeeni eraldamise ja muudab s\u00fcsivesikud lihtsuhkruks gl\u00fckoosiks(energiaks), mis saadetakse vereringesse. Veresuhkru tase t\u00f5useb ja insuliini hakkab eralduma. Insuliini p\u00f5hit\u00f6\u00f6 on transportida energiat, mida maks ja lihased ei vaja. Mitmek\u00fclgse hormoonina teeb ta veel muudki. Ta hoiab, kui nii \u00f6elda, tee lahti toitainetele. See on oluline, sest gl\u00fckoos on keha k\u00fctus. Valgud (aminohapped) seda ust ise lahti ei saa. Nii ei p\u00e4\u00e4seks aminohapped lihaskiududesse millest lihast hakata ehitama.<\/p>\n\n\n\n

Ilma insuliinita l\u00f5ppeks kogu valkude s\u00fcntees ja lihasmassi lagundataks rohkem. Sa hoopis l\u00f5huksid lihast, mitte ei kasvataks seda. Seda sa ju ei tahaks, aga ilma insuliinita poleks v\u00e4ikesed lihased mitte su k\u00f5ige suurem probleem. Need inimesed, kelle keha ei tooda insuliini, haigestuvad t\u00fc\u00fcp 1 diabeeti- eluaegne haigus, mille tulemus on pidev janu, suurenenud s\u00f6\u00f6giisu, kaalukaotus, n\u00f5rkus, minestamine ja terve hulk teisi probleeme. Ainult 5-10% diabeedihaigetest p\u00f5evad seda varianti. Enamikul on t\u00fc\u00fcp 2 diabeet, mida kutsub esile halb toiduvalik. Halb men\u00fc\u00fc sisaldab endas palju gl\u00fckoosi ja see kutsub esile insuliini liigtootmise.<\/p>\n\n\n\n

Kuidas aitab suurem hulk insuliini lihasmassi kasvatada?<\/strong><\/h2>\n\n\n\n

Keha rakud saavad s\u00e4ilitada piiratud osa gl\u00fckoosi (maks n\u00e4iteks suudab s\u00e4ilitada umbes 100-150 g), nii et kui tarbid rohkem s\u00fcsvesikuid kui vaja, viib insuliin need tagasi verre ja muudab rasvhappeks, ehk trigl\u00fctseriidiks. Rasvkude v\u00f5tab trigl\u00fctseriidi kergesti vastu, sest insuliini tootmise korral eraldub ka lipoproteiin lipaasi (ens\u00fc\u00fcm, mis aitab vereringest rasvhappeid rakkudesse viia). Need kaks insuliini funktsiooni on need, millep\u00e4rast tuleb piirata vajadusel s\u00fcsivesikute tarbimist. Kuigi s\u00fcsivesikute tarbimise v\u00e4hendamine on kaalukaotuse seisukohalt oluline, on veel \u00fcks t\u00e4htis asi – milliseid s\u00fcsivesikuid sa tarbid.<\/p>\n\n\n\n

Millised s\u00fcsivesikud m\u00f5jutavad insuliini eritumist?<\/strong><\/h2>\n\n\n\n

Lihts\u00fcsivesikuid, ehk suhkrud (saiakesed, k\u00fcpsetised, kommid, sokolaad, sefiir jms). Nad m\u00f5jutavad su keha hoopis teistmoodi kui komplekss\u00fcsivesikud, mida saad peamiselt juur\/aedviljadest ning t\u00e4isteratoodetest. Lihts\u00fcsivesikud l\u00f5hustuvad kiiresti ja l\u00e4hevad vereringesse. Vastukaaluks eraldub insuliin, mis eskordib gl\u00fckoosi lihastesse. Kuna lihastes saab s\u00e4ilitada kindla hulga energiat, l\u00fckatakse \u00fclej\u00e4\u00e4nud energia tagasi, mis talletub rasvarakkudesse.
Komplekss\u00fcsivesikud l\u00f5hustuvad aeglasemalt ning insuliin reageerib neile teistmoodi, ehk nad s\u00e4ilitatakse energiavarudena, mitte rasvana. Ilmselgelt peaksid sa siis valima just komplekss\u00fcsivesikud, kui tegemist pole just trennij\u00e4rgse toidukorraga. Peale treeningut v\u00f5i siis kui treening kestab mitu tundi on lihts\u00fcsivesikud vajalikud, et taastada kiirelt energia (transpordida gl\u00fckoosi). <\/p>\n\n\n\n

Miks keha eritab gl\u00fckogeeni?<\/strong><\/h2>\n\n\n\n

Kui sa n\u00fc\u00fcd tead, miks ja kuidas insuliini eritatakse, on gl\u00fckogeenist lihtne aru saada. Gl\u00fckogeen on insuliini vastand. Pankreas eraldab gl\u00fckogeeni, et t\u00f5sta, mitte madaldada veresuhkru taset. Kui insuliin v\u00e4hendab veresuhkrut, transportides seda rakkudesse, siis gl\u00fckogeen just nimelt vabastab suhkrut rakkudest. Veel t\u00e4htsam, see t\u00f5stab rasva energiaks muundamise kiirust.
Gl\u00fckogeeni liigsel eraldumisel on \u00fcks risk – see v\u00f5ib l\u00f5hustada lihasmassi ja lihase tagasi kasvatamine on palju raskem kui selle juurde kasvatamine.
Kui sa magad v\u00f5i teed trenni, eraldub k\u00f5ige rohkem gl\u00fckogeeni. Seda fakti v\u00f5id sa kasutada, et p\u00f5letada rasva ja lisada lihasmassi. Lisaks t\u00e4rkliselaadsete s\u00fcsivesikute \u00f5htusest s\u00f6\u00f6gikorrast v\u00e4ljaj\u00e4tmisega alusta p\u00e4eva valgurikka s\u00f6\u00f6giga, et stimuleerida gl\u00fckogeeni eraldumist. Kuna treening teeb lihased vastuv\u00f5tlikuks energia talletamisele, peaks poole tunni jooksul p\u00e4rast trenni s\u00f6\u00f6ma valgu ja pigem lihts\u00fcsivesikuid sisaldava toidukorra. <\/p>\n\n\n\n

Kokkuv\u00f5tteks v\u00f5ib \u00f6elda, et insuliini ja gl\u00fckogeeni suhte kehas m\u00e4\u00e4rab \u00e4ra sinu dieet. Kuidas on jaotatud s\u00fcsivesikute ja valkude osakaal ning millal oleks \u00f5ige aeg neid s\u00fc\u00fca. <\/p>","protected":false},"excerpt":{"rendered":"

Kuidas aitab insuliin lihasmassi kasvatada? Alustame \u00fcldse sellisest hormoonist nagu adrenaliin, mis muudab su keha h\u00fcperaktiivseks. Pulsisagedus t\u00f5useb, hingamine kiireneb, seedimine aeglustub, maks vabastab energiat. Verer\u00f5hk t\u00f5useb, veri voolab k\u00e4tesse ja jalgadesse ning lihased hakkavad […]<\/p>\n","protected":false},"author":1,"featured_media":3015,"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":[11,10],"tags":[],"class_list":["post-3014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis","category-toitumine"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3014","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=3014"}],"version-history":[{"count":11,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3014\/revisions"}],"predecessor-version":[{"id":3038,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/posts\/3014\/revisions\/3038"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media\/3015"}],"wp:attachment":[{"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/media?parent=3014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/categories?post=3014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitnesskool.ee\/ru\/wp-json\/wp\/v2\/tags?post=3014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}