{"id":230241,"date":"2021-05-03T09:00:00","date_gmt":"2021-05-03T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/vahelduv-paastumine\/"},"modified":"2021-05-03T09:00:00","modified_gmt":"2021-05-03T08:00:00","slug":"vahelduv-paastumine","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/et-ee\/vahelduv-paastumine\/","title":{"rendered":"Kas vahelduv paastumine on t\u00f5hus kaalulangetamise meetod?"},"content":{"rendered":"\n<p><strong>Kuidas sai alguse paastumine?<\/strong> <strong>Paastumine <\/strong>on \u00fcks vanimaid teadaolevaid haiguste ravimeetodeid. Ajaloolased leidsid, et esmakordselt mainis paastumist Kreeka arst <a href=\"https:\/\/et.wikipedia.org\/wiki\/Hippokrates\" target=\"_blank\" rel=\"noreferrer noopener\">Hippokrates <\/a>5. sajandil eKr (Hippokratest peetakse sageli kaasaegse meditsiini isaks), kus ta soovitas teatud haiguste raviks s\u00f6\u00f6gist ja jookidest loobuda.<\/p>\n\n\n\n<p>Sellest ajast peale on sellest r\u00e4\u00e4kinud suur hulk tuntud ajaloolisi tegelasi, alates Platonist kuni Paracelsuseni. Paast on praktiliselt iga religiooni ja vaimse praktika osa, kus Jeesus, Buddha ja Mohammed \u00fclendavad selle voorusi. Vahelduv paastumine on efektiivne paljude haiguste ja terviseprobleemide puhul: keskendumisv\u00f5ime parandamiseks, kehakaalu langetamiseks, insuliiniresistentsuse ja kognitiivsete probleemide, nagu dementsus ja Alzheimeri leevendamiseks ning isegi vananemise tagasip\u00f6\u00f6ramiseks!<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Miks on paastumine nii populaarne?<\/strong><\/h2>\n\n\n\n<p>Praegu on moes \u00fcks konkreetne paastumise formaat&nbsp; &#8211; vahelduv paastumine. Tundub, et sellest r\u00e4\u00e4givad k\u00f5ik ja kui sina seda ei tee, siis arvatakse, et oled veider (nali).<\/p>\n\n\n\n<p>Vaatamata populaarsusele <strong>vahelduv paastumine ei sobi k\u00f5igile<\/strong>. Tegelikult, kui seda tehakse valesti, siis v\u00f5ib see isegi kahju teha. Kahjuks pole piisavalt head teavet, mis selgitaks, kuidas paastumisest \u00f5igesti aru saada.<br><br>See juhend selgitab t\u00e4pselt,<strong> kuidas teha vahelduv paastumist<\/strong>, et tunda selle eeliseid ja v\u00e4ltida sellega kaasuvaid riske.&nbsp; See peaks andma k\u00f5igile vajalikud juhtn\u00f6\u00f6rid paastumisest, muutes selle suhteliselt lihtsaks ja ohutuks. Kui leiate, et see on v\u00e4ga keeruline ja soovite loobuda, siis see t\u00e4hendab, et te teete midagi valesti.<\/p>\n\n\n\n<p>Kahjuks ei anna fitnessblogija v\u00f5i kellegi teise n\u00f5uannete j\u00e4rgimine garantiid, et teete seda \u00f5igesti. Nagu me teame, on k\u00f5igil inimestel erinev bioloogia ja selle faktori m\u00f5istmine on juba iseenesest edu v\u00f5ti. See on oluline ka siis, kui soovite ise teha vahelduvat paastumist v\u00f5i kui loote oma klientidele toitumisprogramme.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas te paastute v\u00f5i n\u00e4lgite? Kuidas alustada vahelduva paastumisega?<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u00c4ra n\u00e4ljuta ennast<\/strong><\/h3>\n\n\n\n<p><strong>Vahelduva paastumise k\u00f5ige olulisem reegel &#8211; \u00e4ra n\u00e4ljuta ennast!<\/strong><\/p>\n\n\n\n<p>Igal ajahetkel kasutab meie keha energia tootmiseks nii gl\u00fckoosi kui ka rasva. 50-70% vajalikust energiast, mida kasutab meie keha puhkeoleku ajal tuleb rasvast (1). <strong>Siiski vajame alati ka gl\u00fckoosi,<\/strong> sest meie punased verelibled, mis kannavad hapnikku laiali, ei saa energia tootmiseks kasutada ainult rasva, vaid vajavad selleks gl\u00fckoosi. Samuti on gl\u00fckoos \u00fclioluline komponent mis tagab aju funktsioneerimise. Aju kasutab energia saamiseks ketooni- rasvap\u00f5hist molekuli, millest r\u00e4\u00e4gime hiljem, kuid isegi vaatamata ketoonidele, vajab meie aju v\u00e4hemalt 33% energiat gl\u00fckoosist (2).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02.jpg\" alt=\"Magusad s\u00f5\u00f5rikud ei aita kaalu kaotada\" class=\"wp-image-129924\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-02-600x300.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption><strong>Suhkur on h\u00e4davajalik meie vereringe jaoks<\/strong><\/figcaption><\/figure>\n\n\n\n<p>Vajame suhkrut enda veres selleks, et anda k\u00fctet oma er\u00fctrots\u00fc\u00fctidele ja ajule. Keskmiselt ringleb vereringes 4 grammi suhkrut, mis on umbes 1 tl ning 60% sellest kasutab energia saamiseks meie aju (3). Keha n\u00e4eb palju vaeva, et hoida need 4 grammi stabiilsena. 4 grammi on v\u00e4ike kaal v\u00f5rreldes inimese kehakaaluga, kuid see kogus on eluks oluline. Kui see langeb liiga madalale, hakkavad k\u00f5ik meie metaboolsed funktsioonid valesti toimima. Kui suhkrutase j\u00e4tkuvalt langeb, hakkab keskn\u00e4rvis\u00fcsteem v\u00e4lja l\u00fclituma, tekivad krambid ja kaasneb surma.<\/p>\n\n\n\n<p>Evolutsiooni ajal oli madal veresuhkru tase suurim riskitegur, kui liiga k\u00f5rge veresuhkur ehk n\u00e4lgimise t\u00f5en\u00e4osus oli suur.<br><br>Seet\u00f5ttu on meil <strong>neli hormooni, mis v\u00f5ivad veresuhkrut t\u00f5sta:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>gl\u00fckagoon<\/li><li>adrenaliin<\/li><li>kortisool<\/li><li>ja kasvuhormoon.<\/li><\/ul>\n\n\n\n<p>Kuid <strong>veresuhkru langetamiseks on meil ainult \u00fcks &#8211; insuliin.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Maks ja vahelduv paastumine (hoiab veresuhkrut stabiilsena)<\/strong><\/h2>\n\n\n\n<p>Puhkeolekus meie veresuhkur&nbsp; langeb, seda tunnetab aju ja annab signaali hormoonidele gl\u00fckagooni, adrenaliini, kortisooli ja kasvuhormooni tootmiseks. Nemad omakorda annavad m\u00e4rku maksale veresuhkru t\u00f5usust (4).<\/p>\n\n\n\n<p>Maks teeb seda kahte pidi:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Esimene on gl\u00fckogeeni vabastamine tema gl\u00fckogeenivarudest (gl\u00fckogeen on organismi gl\u00fckoosivaru nimetus).<\/li><li> Teine v\u00f5imalus:gl\u00fckoneogenees, mis t\u00e4hendab suuremat gl\u00fckoosi tootmine protsessi. Maks talletab umbes 80 &#8211; 100 grammi gl\u00fckogeeni. See on see suur kogus ja v\u00f5rdub umbes 5\u20136% maksa kaalust (v\u00f5rreldes 1\u20132% lihastes) (5).<\/li><\/ol>\n\n\n\n<p>Kui maks hoiab veresuhkru taset stabiilsena, <strong>hakkab meie keha saama rohkem energiat<\/strong> <strong>rasvast<\/strong>. Ta suurendab rasvarakkude (adipots\u00fc\u00fctide) lagunemist rasvhapete vabanemiseks ja suurendab seej\u00e4rel rasvhapete p\u00f5letamist energia saamiseks: seda protsessi nimetatakse beeta oks\u00fcdatsiooniks. Samal ajal j\u00f5uavad vereringest maksa rohkem rasvhappeid, mis seej\u00e4rel kasutab neid rasvap\u00f5hise molekuli ehk ketoonide tootmiseks.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg\" alt=\"joonis, mis n\u00e4itab maksa ja tema v\u00f5imeid talletada gl\u00fckoosi\" class=\"wp-image-129186\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03-300x225.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><br>Keto ja vahelduv paastumine &#8211; ketoonid<\/strong><\/h3>\n\n\n\n<p>etoonide tootmise suurenemine paastumise ajal aitas inimestel ellu j\u00e4\u00e4des perioodidel, kui toitu polnud v\u00f5imalik saada. <strong>Ketoonid annavad meile veel \u00fche energiaallika<\/strong>, mis v\u00f5imaldavad transportida gl\u00fckoosivarud aju ja er\u00fctrots\u00fc\u00fctidele <br>(5, 6).<\/p>\n\n\n\n<p><strong>Kahjuks saab meie aju kasutada rasvhappeid ainult v\u00e4ga v\u00e4ikestes kogustes<\/strong> (7). Aju armastab ketoone ning ketoonide tootmine ja kasutamine v\u00f5imaldab meil tasakaalustada gl\u00fckoosi. See on hea energiaallikas ajule, sest&nbsp; see ei ujuta keha stressihormoonidega \u00fcle.<\/p>\n\n\n\n<p><strong>Probleem on selles, et k\u00f5ik inimesed ei ole v\u00f5imelised tootma ketooni t\u00f5husalt<\/strong>. Uuringud on n\u00e4idanud, et f\u00fc\u00fcsiliselt heas vormis ja regulaarselt treenivatel inimestel on k\u00f5rgem ketoonide sisaldus. Neil on ka parem v\u00f5ime neid ketoone energia tootmiseks kasutada (8, 9). Nad suudavad palju h\u00f5lpsamini jagada ladustatud rasva vabadeks rasvhapeteks. T\u00e4nu sellele saab maks suurema koguse rasva ja see v\u00f5imaldab tal rohkem ketoone toota&nbsp; (8). Inimesed, kes on heas f\u00fc\u00fcsilises vormis saavad energia tootmiseks kasutada efektiivsemalt tavalisi rasvhappeid (beeta oks\u00fcdatsiooni kaudu).<\/p>\n\n\n\n<p>See t\u00e4hendab, et <strong>m\u00f5nel inimesel on suhteliselt lihtne paastuda<\/strong> ja nad saavad h\u00f5lpsasti \u00fcle minna rasvap\u00f5letuse k\u00f5rgemale tasemele ning ketooni s\u00fcnteesile ja selle kasutamisele.<\/p>\n\n\n\n<p>\u00dclekaalulised, treenimata v\u00f5i muude terviseprobleemidega inimesed v\u00f5ivad aga vaeva n\u00e4ha vahelduva paastumisega. Lihtne viis seda m\u00f5ista, on kujutada ette, et paastumine on p\u00f5him\u00f5tteliselt keha stressi tekitamine. Tervislikumate inimeste jaoks on see stress, millega nad saavad toime tulla ning just see tervislik stress toob palju potentsiaalset kasu (10, 11). Tekitades rakkudele stressi (tervetele rakkudele), saadakse positiivse tulemuse ning rakud muutuvad tugevamateks ja stressile vastupidavamateks. See t\u00f6\u00f6tab samal p\u00f5him\u00f5ttel nagu f\u00fc\u00fcsiline treening, muutes inimese tugevamaks, kiiremaks ja suurendades vastupidavust.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01.jpg\" alt=\"Vahelduv paastumine, kaalukaotus ja ketoonide m\u00f5ju sellele\" class=\"wp-image-129399\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01.jpg 1000w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-300x169.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-768x432.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/03\/don-t-fail-at-the-ketogenic-diet-how-to-get-into-ketosis-easily-01-600x338.jpg 600w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mis saab siis, kui rakud ei ole terved?<\/strong><\/h3>\n\n\n\n<p>Stress, mis ei tekita positiivset vastukaja kahjustab rakke.<\/p>\n\n\n\n<p><strong>Inimestel, kes proovivad vahelduvat paastu, peab olema metaboolne paindlikkus, et oleks v\u00f5imalik kombineerida omavahel suuremat gl\u00fckoosi ja suuremat rasva tarbimist.<\/strong><br><br>See paindlikkus on \u00fclioluline ja mul on siiralt kahju, kui kuulen, et&nbsp; toitumisspetsialistid v\u00f5i personaaltreenerid soovitavad oma klientidele vahelduvat paastu, arvestamata nende ainevahetuse paindlikkusega.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Niisiis, kuidas ma tean, kas mina (v\u00f5i minu kliendid) saavad vahelduva paastumisega hakkama?<\/strong><\/h2>\n\n\n\n<p>Kaks m\u00e4rki, mis viitavad sellele, et vahelduv paastumine sulle ei sobi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Esimene &#8211; kiire kaalukaotus.<\/strong><\/h3>\n\n\n\n<p>See v\u00f5ib k\u00f5lada veidi kummaliselt, <strong>sest kindlasti on paastu \u00fcks eeliseid kaalulangetamine?<\/strong> Aga see on nii <strong>ainult siis<\/strong>, <strong>kui kaotad rasva.<\/strong><\/p>\n\n\n\n<p><strong>Kui sa end n\u00e4ljutad, siis keha kasutab \u00e4ra vajaliku energia saamiseks k\u00f5iki gl\u00fckogeenivarud<\/strong>. Kuna&nbsp;meie maksas on ainult 80\u2013100 grammi gl\u00fckogeeni varusid, see t\u00e4hendab, et hoiame gl\u00fckogeeni ka teistes kehaosades. Suurim varu on meie lihastes, kuid seda leidub ka mujal- isegi ajus!<\/p>\n\n\n\n<p>Keskmiselt on inimese kehas umbes 600 grammi gl\u00fckogeeni, kuigi see v\u00f5ib ulatuda kuni 1 kg. Iga 1 grammi gl\u00fckogeeni kohta, mida me energia saamiseks p\u00f5letame, kaotame lisaks ka 3-4 grammi vett (12). Nii et 600 grammi gl\u00fckogeeni kasutamine v\u00f5ib t\u00e4hendada t\u00e4iendavat 2400 grammi kaotatud vett, mis t\u00e4hendab, et 3 kg kogukaalust v\u00f5ib kaduda v\u00e4ga kiiresti ja \u00fckski neist kilost ei oleks rasv. Samuti v\u00f5ime energia saamiseks lagundada valke. Suurimaks allikaks on meie skeletilihased ja iga grammi lihasvalgu lagundamise korral kaotame lisaks ka 4 grammi vee kogusest (13). Nii et inimesed n\u00e4evad m\u00e4rkimisv\u00e4\u00e4rset kaalulangust lihtsalt, ilma et see oleks rasv.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Teine ohum\u00e4rk &#8211; vahelduv paastumine ei ole v\u00f5itlus iseendaga<\/strong><\/h3>\n\n\n\n<p><em>\u201cMa tunnen, et ma minestan, kuid ma v\u00f5tan kaalust alla\u201d<\/em><br><em><br><\/em>Teine asi, mis on paastumise juures v\u00e4ga ilmne &#8211; <strong>hea enesetunne<\/strong>. Vahelduv paastumine EI ole heitlus.<br><br>Madal veresuhkur t\u00f5stab hormoone, mida seostatakse stressiga. Kui maksas hakkab gl\u00fckogeeni tase langema, siis t\u00f5useb aju hormoonide tase veelgi ( v\u00e4lja arvatud juhul, kui gl\u00fckoosi puudumisest tulenev k\u00fctusevaru on juba piisav).<br>Kuid kui ketoone ei ole piisav, suureneb stressihormooni tase, tekitades terve rea negatiivseid k\u00f5rvaltoimeid (14).<\/p>\n\n\n\n<p>Inimesed kogevad j\u00e4rgmisi paastumisega<strong> kaasnevaid k\u00f5rvaltoimeid:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>n\u00e4ljahimu<\/li><li>peap\u00f6\u00f6ritus<\/li><li>pearinglus<\/li><li>viha<\/li><li>n\u00f5rkus<\/li><li>\u00e4rrituvus<\/li><li>\u00e4revus<\/li><li>depressiivseid tundeid<\/li><\/ul>\n\n\n\n<p><strong>V\u00e4ike n\u00e4ljatunne on okei<\/strong>, aga kui te end tegelikult halvasti tunnete, siis sellel on ka p\u00f5hjus. Sinu aju edastab selge s\u00f5numi, et tal pole toitu ning teeb k\u00f5ik endast oleneva, et takistada sul liikumist ja t\u00e4iendavate kalorite p\u00f5letamist, pannes sind s\u00f5na otseses m\u00f5ttes end halvasti tundma. See on evolutsioonilisest vaatepunktist t\u00e4iesti loogiline signaal.<\/p>\n\n\n\n<p>Mis t\u00e4hendab seda, et kui sa tunned end halvasti ja oled kiiresti kaalust alla v\u00f5tnud &#8211; l\u00f5peta paastumine. Esiteks, pidev n\u00e4lja tundmine v\u00f5ib p\u00f5hjustada motivatsiooni kadumist. Teiseks, l\u00f5ppude-l\u00f5puks paastumine eba\u00f5nnestub ja kui see juhtub, siis v\u00e4ga sageli kaasneb sellega ka kaalut\u00f5us. P\u00f5hjus on lihtne &#8211; keha pole tegelikult p\u00f5letanud rasva, ainult lihaseid ja gl\u00fckogeeni. Ka sinu aju usub, et tal on napib toitu, seega kui sa l\u00f5puks annad j\u00e4rele&nbsp; ja uuesti s\u00f6\u00f6ma hakkad, on sul tohutu s\u00f6\u00f6giisu. Samuti t\u00f5usevad sinu gl\u00fckogeenivarud kiiresti k\u00f5rgele tasemele ning muudab k\u00f5ik liigsed kalorid rasvaks.Justkui ohutusmeetmena, sest toitu v\u00f5ib j\u00e4lle nappida (14, 15). Seet\u00f5ttu on sul l\u00f5puks rasva ja gl\u00fckogeeni rohkem, kui seda oli enne ning selle tulemusena t\u00f5useb ka kehakaal.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"600\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04.jpg\" alt=\"V\u00e4sinud noormees j\u00f5usaalis\" class=\"wp-image-129925\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-04-600x300.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kui ma tunnen ennast halvasti, kas see t\u00e4hendab, et ma ei tohi vahelduvat paastumist harrastada?<\/strong><\/h2>\n\n\n\n<p>Ei sugugi mitte, sa v\u00f5id ikkagi paastuda, kuid k\u00f5igepealt <strong>pead harjuma rasvade tarbimisega<\/strong>. See t\u00e4hendab, et \u00f5petad oma keha paremini rasva lagundama ning kasutama seda energiaks ja ketoonide tootmiseks. See on sama l\u00e4henemine, mida teevad keto dieeti alustavad inimesed ja see kestab umbes 3 n\u00e4dalat. P\u00e4rast seda toodab aju piisavalt ketoone, et \u201ck\u00fctta\u201d sinu organismi.&nbsp;<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.intelligentlabs.org\/how-to-get-into-ketosis-easily\/\" target=\"_blank\" rel=\"noreferrer noopener\">Selles keto dieedi artiklis<\/a><\/strong> on seda teemat p\u00f5hjalikult k\u00e4sitletud, palun lugege seda. Kokkuv\u00f5te vajalikest sammudest on aga j\u00e4rgmine:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>S\u00f6\u00f6mine: 75\u201380% kaloritest peavad p\u00e4rinema rasvast, 5% kaloritest p\u00e4rinevad s\u00fcsivesikutest, 15\u201320% kaloritest p\u00e4rinevad valkudest.<\/li><li>M\u00f5\u00f5da oma ketoonide taset, kasutades sellest elektroonilist ketoonide m\u00f5\u00f5tjat (saadaval veebis). Ketoonide tase veres peab j\u00e4\u00e4ma&nbsp; 0,5\u20133 mmol piiridesse ning see m\u00e4\u00e4r on tuntud kui ketoos.<\/li><li>V\u00f5tke toidulisandeid C8 \u00f5li ja \/ v\u00f5i BHB ketoone, kui teil ei ole ketoos 0,5\u20133 mmol taseme, et anda oma ajule \u201ck\u00fctet\u201d ja v\u00f5imaldada edukalt ketoga kohaneda.<\/li><li>Kui teil pole endiselt ketoosi, suurendage rasvade tarbimist ja v\u00e4hendage s\u00fcsivesikute ja \/ v\u00f5i valkude tarbimist..<\/li><li>Kui teil on ketoos, j\u00e4tkake seda 3 n\u00e4dala jooksul. Kolme n\u00e4dala p\u00e4rast olete ketoga kohanenud ja v\u00f5ite vahelduvat paastu ohutult j\u00e4lle proovida.<br><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vahelduv paastumine &#8211; 16:8 formaat<\/strong><\/h2>\n\n\n\n<p>Kui sa tead, et oled rasva tarbimisega \/ ketoga kohanenud, siis soovitan proovida 16: 8 meetodit. See t\u00e4hendab 16 tundi paastumist iga p\u00e4ev.<br><br>Esimese 2 n\u00e4dala jooksul v\u00f5ite seda reguleerida 14-18 tunnini ehk paastuda 14 tundi. Mis t\u00e4hendab, et kui sinu \u00f5htus\u00f6\u00f6k on kell 8, siis j\u00e4rgmine s\u00f6\u00f6gikord toimub alles kell 10 hommikul. 16-tunniseid paastumise eeliseid on p\u00f5hjalikult uuritud ja need on efektiivsed kaalulangetamise, s\u00fcdamehaiguste, diabeedi, verer\u00f5hu, vere kolesteroolisisalduse ja p\u00f5letiku v\u00e4hendamisel (15, 16).<\/p>\n\n\n\n<p>On ka teisi vahelduv paastumise l\u00e4henemisi, sealhulgas <strong>5:2 dieet<\/strong>, mis h\u00f5lmab tavap\u00e4rast s\u00f6\u00f6mist 5 p\u00e4eva n\u00e4dalas ning 2 p\u00e4ev piirata oma kalorite tarbimist 500\u2013600-ni. Kui sa tunned, et selline variant on sobivam, siis see on hea, sest selline l\u00e4henemine on samuti tervisele kasulik.<br><br>Siiski leian, et 16:8 formaati on pikas perspektiivis lihtsam j\u00e4lgida ja see sobib paremini&nbsp; inimeste elur\u00fctmiga ja sotsiaalse eluga.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Autofaagia ja vahelduv paastumine<\/strong><\/h2>\n\n\n\n<p>Paljud vahelduva paastu eelised s\u00f5ltuvad rakuprotsessist, mida nimetatakse <strong>autofaagiaks<\/strong>. See on protsess, kus rakk kasutab teatud struktuure, mida nimetatakse <strong>autofagosoomideks <\/strong>ja mida v\u00f5ib pidada raku \u201cv\u00f5rkudeks\u201d, mis koguvad&nbsp; vanu v\u00f5i kahjustatud rakke. Seej\u00e4rel sulandub see l\u00fcsosoomiga, mis omakorda sisaldab ens\u00fc\u00fcme, et neid lagundada.<\/p>\n\n\n\n<p>See on justkui nagu maja korrastamine.&nbsp; Kui me pidevalt s\u00f6\u00f6me, siis see on justkui pidu meie rakkudele. Kuid paastumine v\u00f5imaldab vastupidist, selle ajal me uuendame rakke ning asendame ja parandame k\u00f5ik kahjustused. <strong>Autofaagia hakkab meie kehas juhtuma umbes 12 tundi peale meie viimast s\u00f6\u00f6gikorda<\/strong>, seega 16\/8 vahelduv paastumine on heaks meetodiks autofaagia suurendamiseks (17).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"499\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06.jpeg\" alt=\"Autofaagia\" class=\"wp-image-164612\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06.jpeg 900w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-300x166.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-768x426.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/is-intermittent-fasting-a-weight-loss-diet-the-ultimate-guide-to-intermittent-fasting-06-600x333.jpeg 600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vahelduv paastumine ja treenimine<\/strong><\/h2>\n\n\n\n<p>Treenimine paastumise ajal v\u00f5ib suurendada autofaagiat ja m\u00f5nedele inimestele, kes j\u00e4rgivad 16:8 formaati meeldib see (18). Vaatamata sellele, et see v\u00f5ib tuua lisakasu, peavad inimesed teadma, <strong>et treeningu ajal p\u00f5letatud lisaenergia v\u00f5ib piirata ketoonide k\u00e4ttesaadavust ajus.<\/strong><\/p>\n\n\n\n<p>Teisis\u00f5nu, te ei tohiks t\u00fchja k\u00f5huga treenides m\u00e4rgata negatiivseid k\u00f5rvalm\u00f5jusid, mis \u00fcletavad tavap\u00e4raseid tundeid, mis tekivad treeningu ajal. Kui leiate, et teil tekivad treenimise ajal negatiivseid k\u00f5rvaltoimeid, \u00e4rge proovige seda l\u00e4bi suruda. Selle asemel viige treeningu intensiivsus sellise koormuse, kus k\u00f5rvaltoimeid pole. Siis saate soovi korral intensiivsust aeglaselt \u00fcles ehitada.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas vahelduv paastumine sobib lastele ja teismelistele?<\/strong><\/h2>\n\n\n\n<p>Ma ei soovita puberteedi ealistele lastele v\u00f5i teismelistel paastuda, sest neil on k\u00f5rgemad toitumis- ja kalorivajadused (19). Samuti uuring, mis viidi 9\u201311-aastaste seas n\u00e4itas, et hommikus\u00f6\u00f6gi vahelej\u00e4tmine avaldas negatiivset m\u00f5ju hilishommiku probleemi lahendamise v\u00f5imekusele (20).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kokkuv\u00f5te<\/strong><\/h2>\n\n\n\n<p>Vahelduv paastumine v\u00f5ib tuua tervisele palju kasu ning seda v\u00f5ib harrastada nii l\u00fchiajaliselt kui ka pikalt ja tervisele ohutult. Siiski on oluline veenduda, et sa teed seda \u00f5igesti. Iga\u00fcks, kes seda proovib, peab olema v\u00e4lja t\u00f6\u00f6tanud metaboolse paindlikkuse gl\u00fckoosi ja rasva \/ ketooni kasutamisel. Kui inimesed varuvad aega, et paastumisega korralikult kohaneda, siis see v\u00f5ib tervisele v\u00e4gagi kasulik olla. Kui sa oled paastuga korralikult kohanenud, siis vastavalt oma elustiilile v\u00f5id paastuda iga p\u00e4eva asemel vaid m\u00f5ned korrad n\u00e4dalas.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Allikad:<\/h4>\n\n\n\n<p>(1) Nicola Longo, Marta Frigeni, and Marzia Pasquali, Carnitine Transport and Fatty Acid Oxidation, Biochim Biophys Acta. 2016 Oct; 1863(10): 2422\u20132435.<\/p>\n\n\n\n<p>(2) Berg JM, Tymoczko JL, Stryer L., Biochemistry. 5th edition, New York: W H Freeman; 2002.<\/p>\n\n\n\n<p>(3) David H. Wasserman, Four grams of glucose, Am J Physiol Endocrinol Metab. 2009 Jan; 296(1): E11\u2013E21.<\/p>\n\n\n\n<p>(4) D G Johnston, A Pernet, A McCulloch, G Blesa-Malpica, J M Burrin, K G Alberti, Some hormonal influences on glucose and ketone body metabolism in normal human subjects<\/p>\n\n\n\n<p>(5) Bob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes, Nutr Rev. 2018 Apr; 76(4): 243\u2013259.<\/p>\n\n\n\n<p>(6) Louise M. Burke, Luc J. C. van Loon, and John A. Hawley, Postexercise muscle glycogen resynthesis in humans, Journal of Applied Physiology, 01 MAY 2017<\/p>\n\n\n\n<p>(7) Peter Sch\u00f6nfeld, and Georg Reiser. Why does brain metabolism not favor burning of fatty acids to provide energy? \u2013 Reflections on disadvantages of the use of free fatty acids as fuel for brain. J Cereb Blood Flow Metab. 2013 Oct; 33(10): 1493\u20131499.<\/p>\n\n\n\n<p>(8) Askew, E. W.; Dohm, G. L.; Huston, R. L. (1975). Fatty Acid and Ketone Body Metabolism in the Rat: Response to Diet and Exercise1. The Journal of Nutrition, 105(11), 1422\u20131432.<\/p>\n\n\n\n<p>(9) Johnson, R. H., Walton, J. L., Krebs, H. A. &amp; Williamson, D. H. (1069) Post exercise ketosis. Lancet 2, 1383-1385.<\/p>\n\n\n\n<p>(10) Duan W. and Mattson M. P. (1999) Dietary restriction and 2-deoxyglucose administration improve behavioral outcome and reduce degeneration of dopaminergic neurons in models of Parkinson\u2019s disease. J. Neurosci. Res. 57, 195\u2013206.<\/p>\n\n\n\n<p>(11) Mark P. MattsonT, Ruiqian Wan, Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems, Journal of Nutritional Biochemistry 16 (2005) 129 \u2013 137<\/p>\n\n\n\n<p>(12) S N Kreitzman, A Y Coxon, K F Szaz, Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. The American Journal of Clinical Nutrition, Volume 56, Issue 1, July 1992, Pages 292S\u2013293S<\/p>\n\n\n\n<p>(13) Guyton, Arthur C. (1976). Textbook of Medical Physiology (5th ed.). Philadelphia: W.B. Saunders. pp. 284, 424. ISBN 0-7216-4393-0.<\/p>\n\n\n\n<p>(14) N Mazurak, A Gunther, FS Grau, ER Muth, M Pustovoyt, SC Bischoff, S Zipfel and P Enck, Effects of a 48-h fast on heart rate variability and cortisol levels in healthy female subjects, European Journal of Clinical Nutrition (2013) 67, 401\u2013406<\/p>\n\n\n\n<p>(15) Bartosz Malinowski, Klaudia Zalewska, Anna W\u0119sierska, Maya M. Soko\u0142owska, Maciej Socha, Grzegorz Liczner, Katarzyna Pawlak-Osi\u0144ska, and Micha Wici\u0144ski, Intermittent Fasting in Cardiovascular Disorders\u2014An Overview, Nutrients. 2019 Mar; 11(3): 673.<\/p>\n\n\n\n<p>(16) Dylan A Lowe, Nancy Wu, Linnea Rohdin-Bibby, A Holliston Moore, Nisa Kelly, Yong En Liu, Errol Philip, Eric Vittinghoff, Steven B Heymsfield, Jeffrey E Olgin, John A Shepherd, Ethan J Weiss, Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial, JAMA Intern Med. 2020 Nov 1;180(11):1491-1499.<\/p>\n\n\n\n<p>(17) Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting, Stephen D. Anton, Keelin Moehl, William T. Donahoo, Krisztina Marosi, Stephanie Lee, Arch G. Mainous, III, Christiaan Leeuwenburgh, and Mark P. Mattson. Obesity (Silver Spring). 2018 Feb; 26(2): 254\u2013268.<\/p>\n\n\n\n<p>(18) Nina Brandt, Thomas P. Gunnarsson, Jens Bangsbo, and Henriette Pilegaard, Exercise and exercise training\u2010induced increase in autophagy markers in human skeletal muscle. Physiol Rep. 2018 Apr; 6(7): e13651<\/p>\n\n\n\n<p>(19) Das, J. K.; Lassi, Z. S.; Hoodbhoy, Z.; Salam, R. A. Nutrition for the Next Generation: Older Children and Adolescents. Ann. Nutr. Metab. 2018, 72(3), 56\u201364.<\/p>\n\n\n\n<p>(20) E Pollitt, N L Lewis, C Garza, R J Shulman, Fasting and cognitive function, J Psychiatr Res. 1982-1983;17(2):169-74. doi: 10.1016\/0022-3956(82)90018-8.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kuidas sai alguse paastumine? Paastumine on \u00fcks vanimaid teadaolevaid haiguste ravimeetodeid. Ajaloolased leidsid, et esmakordselt mainis paastumist Kreeka arst Hippokrates 5. sajandil eKr (Hippokratest peetakse sageli kaasaegse meditsiini isaks), kus ta soovitas teatud haiguste raviks s\u00f6\u00f6gist ja jookidest loobuda. Sellest ajast peale on sellest r\u00e4\u00e4kinud suur hulk tuntud ajaloolisi tegelasi, alates Platonist kuni Paracelsuseni. Paast&#8230;<\/p>\n","protected":false},"author":2,"featured_media":129923,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2812],"tags":[],"coauthors":[],"class_list":["post-230241","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-et-ee"],"taxonomy_info":{"category":[{"value":2812,"label":"Uncategorized @et-ee"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-01.jpg",848,565,false],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/et-ee\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":2812,"name":"Uncategorized @et-ee","slug":"uncategorized-et-ee","term_group":0,"term_taxonomy_id":2812,"taxonomy":"category","description":"","parent":0,"count":36,"filter":"raw","cat_ID":2812,"category_count":36,"category_description":"","cat_name":"Uncategorized @et-ee","category_nicename":"uncategorized-et-ee","category_parent":0}],"tag_info":false,"wpml":{"language":"et-ee","is_original":false,"original_post_id":129879,"translations":{"bg-bg":{"id":225701,"language":"bg-bg","is_original":false},"cs-cz":{"id":219684,"language":"cs-cz","is_original":false},"da-dk":{"id":222393,"language":"da-dk","is_original":false},"de-at":{"id":169919,"language":"de-at","is_original":false},"de-de":{"id":71433,"language":"de-de","is_original":false},"el-cy":{"id":229444,"language":"el-cy","is_original":false},"el-gr":{"id":228378,"language":"el-gr","is_original":false},"en-gb":{"id":129879,"language":"en-gb","is_original":true},"en-ie":{"id":164633,"language":"en-ie","is_original":false},"en-mt":{"id":165747,"language":"en-mt","is_original":false},"es-es":{"id":79292,"language":"es-es","is_original":false},"et-ee":{"id":230241,"language":"et-ee","is_original":false},"fi-fi":{"id":238624,"language":"fi-fi","is_original":false},"fr-fr":{"id":71411,"language":"fr-fr","is_original":false},"hu-hu":{"id":225038,"language":"hu-hu","is_original":false},"it-it":{"id":71819,"language":"it-it","is_original":false},"lt-lt":{"id":234213,"language":"lt-lt","is_original":false},"lv-lv":{"id":230583,"language":"lv-lv","is_original":false},"nl-be":{"id":217794,"language":"nl-be","is_original":false},"nl-nl":{"id":177835,"language":"nl-nl","is_original":false},"pl-pl":{"id":191069,"language":"pl-pl","is_original":false},"pt-pt":{"id":168517,"language":"pt-pt","is_original":false},"ro-ro":{"id":237545,"language":"ro-ro","is_original":false},"sk-sk":{"id":238165,"language":"sk-sk","is_original":false},"sl-si":{"id":238971,"language":"sl-si","is_original":false},"sv-se":{"id":223158,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts\/230241","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/comments?post=230241"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts\/230241\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/media\/129923"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/media?parent=230241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/categories?post=230241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/tags?post=230241"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/coauthors?post=230241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}