{"id":230243,"date":"2021-07-05T09:00:00","date_gmt":"2021-07-05T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/autofaagia-mehhanismid-samm-edasi-paastumises-intelligent-labs\/"},"modified":"2025-09-19T08:55:29","modified_gmt":"2025-09-19T07:55:29","slug":"autofaagia-mehhanismid-samm-edasi-paastumises-intelligent-labs","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/et-ee\/autofaagia-mehhanismid-samm-edasi-paastumises-intelligent-labs\/","title":{"rendered":"Autofaagia mehhanismid: samm edasi paastumises"},"content":{"rendered":"\n<p>Vahelduv paastumine oli 2020. aasta <strong>populaarseim dieet.<\/strong> Ei ole oluline kas paastuti 16: 8, 5: 2, oluline on see, et sellest v\u00f5ttis osa <a href=\"https:\/\/www.prnewswire.com\/news-releases\/intermittent-fasting-is-now-the-1-diet-in-the-us-and-fast-bar-is-the-only-brand-specifically-formulated-to-curb-hunger-without-breaking-your-fast-301177033.html#:~:text=19%2C%202020%20%2FPRNewswire%2F%20%2D%2D,in%20the%20past%2024%20months.\" target=\"_blank\" rel=\"noreferrer noopener\">17 miljonit inimest USA-s.<\/a> Nagu k\u00f5ikide trendikate dieetide puhul, instagram mattus inimeste ja kuulsuste edulugude alla.<br><br>Kuid kas sa oled kunagi m\u00f5elnud, <strong>mis juhtub sinu kehaga, kui sa vahelduvat paastumist teed<\/strong>?<\/p>\n\n\n\n<p><strong>Mida \u00fctleb teadus autofaagia ja paastumise kohta?<\/strong><\/p>\n\n\n\n<p>T\u00e4na r\u00e4\u00e4gin sellest t\u00e4psemalt, annan teadusliku \u00fclevaate autofaagia ja vahelduva paastumise kohta, et sul oleks 100% t\u00f5ene \u00fclevaade sellest, mis sinu kehas tegelikult toimub.<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mis on autofaagia?<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Autophagy\" target=\"_blank\" rel=\"noreferrer noopener\">Autofaagia <\/a>ehk <em>Autophagy <\/em>p\u00e4rineb s\u00f5nadest &#8220;<em>auto<\/em>&#8221; ja &#8220;<em>phagy<\/em>&#8220;. \u2018Auto\u2019 t\u00e4hendab iseennast, \u2018phagy\u2019 t\u00e4hendab s\u00f6\u00f6mist. Autofaagia t\u00e4hendab s\u00f5na otseses m\u00f5ttes \u201eise\u00f5gimist, kuid see on hea t\u00e4hendusega! See on keha loomulik viis vabaneda surnud, kahjustatud ja vanadest rakkudest. Just nii saab keha toota ja uuendada terveid rakke.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Miks me alati s\u00f6\u00f6me midagi<\/strong><\/h2>\n\n\n\n<p>Umbes 2 miljonit aasta tagasi, kui inimesed arenesid ahvidest, oli aeg, mil toitu oli k\u00fclluses. Oli ka toidunappuse aegu. T\u00e4nap\u00e4eval on suuremal osal maailma riikidest toit alati saadaval. Mis t\u00e4hendab, et <strong>tavaelus ei ole meil s\u00f6\u00f6mise ja n\u00e4ljah\u00e4da vaheldumist<\/strong> nagu varem. Selle asemel <strong>oleme alati s\u00f6\u00f6mise re\u017eiimis.<\/strong><br><br>Asi on selles, et meie areng toimus s\u00f6\u00f6mise ja n\u00e4ljah\u00e4da kannatamise vahel. See omakorda t\u00e4hendab seda, et meie keha t\u00f6\u00f6tab ka k\u00f5ige paremini siis, kui ta puutub kokku m\u00f5lema seisundiga&nbsp;&#8211; s\u00f6\u00f6mise ja n\u00e4ljaga.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kui meil on piisavalt toitu, siis saavad meie keharakud kasvada ja paljuneda, kui meil napib toitu, k\u00e4ivitab meie organism metaboolse seisundi (1), mis keskendub rakkude vastuse tugevdamise asemel hoopis stressile. <\/li><li>Lagundatakse vanad ja defektsed rakukomponendid, uuendades ja parandades allesj\u00e4\u00e4nud ning suurendatakse n\u00e4iteks antioks\u00fcdantide tootmist.<\/li><li>Lagundatud rakke saab seej\u00e4rel kasutada uute rakukomponentide v\u00f5i energia tootmiseks.<\/li><\/ul>\n\n\n\n<p>Selleks, et me oleksime terved, vajame tasakaalu selle kahe seisundi vahel.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vahelduva paastumise eelised ja puudused<\/strong><\/h3>\n\n\n\n<p><strong>Eelis<\/strong>: Kahjustunud rakud v\u00f5ivad kogunevad kehasse ja takistada teiste rakkude t\u00f6\u00f6d. Kuna me koosneme rakkudest, t\u00e4hendab see seda, et kannatab kogu keha.<\/p>\n\n\n\n<p><strong>Puudus<\/strong>: N\u00e4lgimine v\u00f5ib p\u00f5hjustada probleeme, sest me kulutame liiga palju aega<br>oma rakkude lagundamisele energia tootmiseks.<br><br>Just seep\u00e4rast vajame tasakaalu selle kahe seisundi vahel. Vahelduv paast v\u00f5imaldab meil seda teha, sest siis esineb meil nii s\u00f6\u00f6mise kui ka n\u00e4ljaperioode.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>mTOR vs. autofaagia.<\/strong><\/h2>\n\n\n\n<p><strong>S\u00f6\u00f6mine <\/strong>ja <strong>n\u00e4lgimise <\/strong>tasakaal avaldub kahe vastandliku protsessi vahel, mis toimuvad meie kehas korraga &#8211; <strong>mTOR <\/strong>ja <strong>Autofaagia<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>mTOR &#8211; ens\u00fc\u00fcm, Lihav\u00f5ttesaar ja kulturistide unistus!<\/strong><\/h3>\n\n\n\n<p><strong>mTOR on kasvuprotsess<\/strong> ning see t\u00e4hendab <em>rapam\u00fctsiini mehaanilist sihtm\u00e4rki.<\/em><\/p>\n\n\n\n<p>MTOR sai <strong>oma<\/strong> <strong>nimetuse mullabakterite j\u00e4rgi,<\/strong> <strong>mis avastati esmakordselt 1960. aastal Lihav\u00f5ttesaare ekspeditsioonil. <\/strong>Lihav\u00f5ttesaar on Vaikse ookeani saar umbes 2000 miili kaugusel T\u0161iili rannikust, mis on kuulus maailmap\u00e4randi nimistusse kuuluva \u00fcle 1000 iidse kuju t\u00f5ttu. Lihav\u00f5ttesaart tunnevad <strong>saareelanikud ka Rapa Nuina nime all, seet\u00f5ttu nimetati bakterit Rapa Nuide saare j\u00e4rgi rapam\u00fctsiiniks.<\/strong><\/p>\n\n\n\n<p><strong>mTOR <\/strong>ei ole tegelikult mullabakter &#8211; <strong>see on tegelikult meie kehas toodetud ens\u00fc\u00fcm.<\/strong> Kuid mullabakterid stimuleerivad rapam\u00fctsiini mTOR-i aktiivsust, nii et ens\u00fc\u00fcme hakati nimetama rapam\u00fctsiini mehaaniliseks sihtm\u00e4rgiks. Kui seda ens\u00fc\u00fcmi stimuleeritakse, hakkavad rakud kiiremini kasvama, tootma valke ja paljunema. <strong>mTOR on kulturistidele ja teistele j\u00f5usportlastele h\u00e4sti tuntud ning \u00fcritataksev\u00f5imalikult palju stimuleerida.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Autofaagia- teadus ja paastumine<\/strong><\/h3>\n\n\n\n<p>MTOR-i vastupidist protsessi nimetatakse autofaagiaks &#8211; <strong>protsess, kui rakud hakkavad lagundama vanu ja kahjustatud osi.<\/strong> Need kaks protsessi on vastastikused: mTOR-i stimuleerimisel on autofaagia madal ja autofaagia stimuleerimisel on mTOR madal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kuidas t\u00f6\u00f6tab <strong>autofaagia<\/strong>?<\/strong><\/h2>\n\n\n\n<p>Fagofoorideks nimetatakse raku eristruktuure, mis moodustusid autofaafia k\u00e4igus.<\/p>\n\n\n\n<p>\u2022 Fagofoorid on membraanid, mis kasvavad aeglaselt tekitades membraaniga kaetud pallikuju.<\/p>\n\n\n\n<p>\u2022 Membraan on valmistatud lipiidide kahekihilisest materjalist.<\/p>\n\n\n\n<p>\u2022 Lipiidid on rasvap\u00f5hised molekulid ning kahekihilised lipiidid \u00fcmbritsevad k\u00f5iki meie rakkudes olevaid organelle ja ka k\u00f5iki meie  rakke &#8211; k\u00f5iki 20 miljardit!<br><br>\u2022 Rakkude organellid t\u00e4idavad meie rakkudes erinevaid funktsioone ja nad on justkui organid meie kehas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1413\" height=\"848\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-05.jpg\" alt=\"autofaagia etapid\" class=\"wp-image-131106\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-05.jpg 1413w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-05-300x180.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-05-1024x615.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-05-768x461.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-05-600x360.jpg 600w\" sizes=\"auto, (max-width: 1413px) 100vw, 1413px\" \/><\/figure>\n\n\n\n<p><strong>Fagofoori moodustumine<\/strong><\/p>\n\n\n\n<p>Enne kui pall v\u00f5i fagofoor on valminud, liigub see rakkudes ringi. See kogub valgud ja muud organellid, millel on <strong>erimarker<\/strong>, mis omakorda saadab signaali fagofoorile, et see on valitud lagundamiseks. Seda erimarkerit nimetatakse <strong>ubikvitiiniks<\/strong>. Seej\u00e4rel liigub fagofoor \u00fcmber raku, kogudes k\u00f5ik ubikvitineeritud valgud ja organellid.<\/p>\n\n\n\n<p>Fagofoori moodustamine l\u00f5peb<\/p>\n\n\n\n<p>Seej\u00e4rel tekivad membraanid valkude ja organellide \u00fcmber. Kui see juhtub, siis muutub struktuuri nimi fagofoorist autofagosoomiks. Seej\u00e4rel liigub see <strong>autofagosoom <\/strong>l\u00fcsosoomi suunas ja sulandub sellega. L\u00fcsosoom on organell, mida v\u00f5ib pidada raku maoks, kuigi see ei vasta p\u00e4ris t\u00f5ele, sest rakk sisaldab palju l\u00fcsosoome!<\/p>\n\n\n\n<p>Kuid nagu ka meie maos, on l\u00fcsosoomide sisu happeline ja sisaldab seedetrakti ens\u00fc\u00fcme, mis lagundavad valke ja organelle. Kui need on jaotatud \u00fcksikuteks aminohapeteks, saab neid uuesti kasutada uute valkude, organellide ja isegi uute rakkude ehitamiseks. Neid v\u00f5ib kasutada ka maksas energia saamiseks, mida tuntakse kui gl\u00fckoneogeneesi protsessi. Aminohapped, mida kasutatakse uute rakkude ja valkude ehituse jaoks, teevad seda mTOR ens\u00fc\u00fcmi poolt stimuleerituna. Ts\u00fckkel l\u00f5peb siis, kui kehas toimub kaks protsessi korraga &#8211; autofaagia ja mTOR.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4.jpeg\" alt=\"autofaagia sulandumine liposoomiga\" class=\"wp-image-150547\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4.jpeg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4-300x200.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4-1024x683.jpeg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4-768x512.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4-600x400.jpeg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption><em><br><\/em>Suurem autofagosoom sulandub kokku oran\u017ei l\u00fcsosoomiga<\/figcaption><\/figure>\n\n\n\n<p>On olemas teatud t\u00fc\u00fcpi autofaagia, mis tegeleb mitokondritega. See toimub mitokondrite selektiivse lagundamise protsessi kaudu, mida nimetatakse <strong>mitofaagiaks<\/strong>. Mitokondrid ning organellid on meie rakkude mootorid, mis toodavad energiat. Neid on igas rakus \u00fcle 2000.<\/p>\n\n\n\n<p>Kuna me kasutame energia tootmiseks hapnikku ning just hapnik tekitab kehas oks\u00fcdatiivset stressi, meie mitokondrid on m\u00f5jutatud vabade radikaalide poolt. See omakorda t\u00e4hendab seda, et nad on v\u00e4ga vastuv\u00f5tlikud kahjustustele. Kahjustatud mitokondrite lagundamine ja parandamine on mitofaagias kriitiline protsess.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-06.jpg\" alt=\"Autofaagia ja mitofaagia\" class=\"wp-image-131107\" width=\"840\" height=\"839\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-06.jpg 849w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-06-300x300.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-06-150x150.jpg 150w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-06-768x767.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-06-600x599.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-06-100x100.jpg 100w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kuidas paastumine stimuleerib autofaafiat ja mitofaagiat<\/strong><\/h2>\n\n\n\n<p><strong>Kui me paastume, v\u00e4heneb toidu kaudu kehasse j\u00f5udev energia.<\/strong> See toob kaasa energia tasakaalustamatuse, sest energiat kulutatakse rohkem kui toodetakse. <strong>Spetsiaalne ens\u00fc\u00fcm j\u00e4lgib seda energiabilanssi pidevalt: seda ens\u00fc\u00fcmi nimetatakse AMPK-ks (adenosiinmonofosfaadiga aktiveeritud valgukinaas).<\/strong><br><br>Seda nimetatakse AMP ja ATP suhteks.<br><br>ATP vabastab fosfaatmolekuli energia ja jaguneb ADP-ks. Kui energiat on v\u00e4he, \u00fchendatakse 2 ADP-d ATP-ks, mis j\u00e4tab j\u00e4relej\u00e4\u00e4nud AMP. (ATP on adenosiini molekul, millele on kinnitatud 3 fosfaati, ADP on adenosiini molekul, millele on kinnitatud 2 fosfaati ja AMP on adenosiini molekul, millele on kinnitatud 1 fosfaat).<\/p>\n\n\n\n<p>ATP = Adenosiintrifosfaat (3 fosfaat)<\/p>\n\n\n\n<p>ADP = Adenosiindifosfaat (2 fosfaat )<\/p>\n\n\n\n<p>AMP = adenosiinmonofosfaat (1 fosfaat)<\/p>\n\n\n\n<p>Kui kokku tuleb 2 ADP-d (2 fosfaati pluss 2 fosfaati), tekitab see ATP-d (3 fosfaati) koos AMP-ga (\u00fcks fosfaat j\u00e4\u00e4b alles). <br><br>Kui AMP suhe ATP suhtes suureneb, annab see m\u00e4rku, et energiat on v\u00e4hem ja seega stimuleeritakse AMPK-d. AMPK stimuleerib see teist valku nimega ULK1, mis viib fagofooriks muutuvate membraanide tootmiseni.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"848\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-07.jpg\" alt=\"Vahelduva paastumise eelised\" class=\"wp-image-131108\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-07.jpg 1200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-07-300x212.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-07-1024x724.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-07-768x543.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-07-600x424.jpg 600w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>NAD + ja SIRTUIN<\/strong><\/h3>\n\n\n\n<p><strong>Paast t\u00f5stab ka NAD+ taset, mis on NADH oks\u00fcdeeritud vormi tase<\/strong>, mis on aktiivne <strong>B3-vitamiini <\/strong>vorm (oluline energiatootmiseks).<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><em><br>SIRTUIN-d on valkude perekond, mis stimuleerib otseselt autofaagiat<br><\/em><\/p><\/blockquote>\n\n\n\n<p><em><br><\/em><strong>Mitokondrites energia tootmise tagaj\u00e4rjel saab rohkem NADH-st NAD +<\/strong>.&nbsp; See t\u00f5stab NAD + ja NADH stimuleerib <strong>SIRTUIN <\/strong>tootmist.<\/p>\n\n\n\n<p><strong>SIRTUIN on valkude perekond<\/strong>, mis stimuleerib otseselt autofaagiat. Nende tootmine on seotud ka eluea pikenemise ja DNA taastamise suurenemisega (2).<br><br>Nii AMPK kui ka SIRTUIN aktiveerivad ka teisi geene, millel on teadaolevalt palju kasu tervisele, sealhulgas FoxO perekond, TFEB, PGC-1a ja P53<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>FoxO perekonna aktiveerimine on seotud suurenenud stressi vastupanuga, pikema eluea ja madalama kasvaja (s.t v\u00e4hkide) esinemissagedusega. Selle p\u00f5hjuseks on d\u00fcsfunktsionaalsed rakud, mis pannakse rakulist enesetappu tegema (apoptoos), selle asemel, et j\u00e4tkata kasvu ja potentsiaalselt kasvajaks muutumist (3).<\/li><li>TFEB on uute l\u00fcsosoomide tootmise peamine stimulaator, seega on ta otseselt seotud autofaagiaga.<\/li><li>P53 on tuntud kui \u201cgenoomi valvur\u201d, kuna see takistab DNA mutatsioone (4) ja p\u00e4rsib kasvajate teket (5).<\/li><\/ul>\n\n\n\n<p>PGC-1a on peamine geen, mis on seotud uute mitokondrite tootmise stimuleerimisega. Mida rohkem on meil mitokondreid, seda v\u00e4hem on meie olemasolevatel mitokondritel stressi vajaliku energia tootmiseks. Muutes meie energiatootmise t\u00f5husamaks ja mida t\u00f5husam see on, seda v\u00e4hem on meil vabu radikaale.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ketoosi roll autofaagias<\/strong><\/h2>\n\n\n\n<p><strong>Vahelduv paastumine<\/strong> viib rasvkoe lagunemiseni, <strong>suurendades maksa saabuvate vabade rasvhapete taset. Ta suurendab toodetud ketoonide hulka (1).<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><em>Ketoonid on rasvap\u00f5hised molekulid, mis toodavad energiat.<\/em><\/p><\/blockquote>\n\n\n\n<p><strong>Ketoonid on rasvap\u00f5hised molekulid, mis toodavad energiat.<\/strong> P\u00f5letades ketoone energia saamiseks toodab v\u00e4hem vabu radikaale ja v\u00e4hendab p\u00f5letikku. Ketoonid stimuleerivad ka BDNF (ajup\u00f5hine neurotroofne faktor) tootmist. BDNF on aju kasvuhormoon ja stimuleerib uute ajurakkude (neuronite) kasvu. See soodustab ka uusi s\u00fcnapse, mis on \u00fchendatud neuronitega (1). Mida rohkem on meil seoseid v\u00f5i s\u00fcnapsi, seda rohkem saame \u00f5ppida ja m\u00f5ista.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Miks on vahelduv paastumine nii populaarne 2021.aastal<\/strong><\/h2>\n\n\n\n<p>Niisiis, kuidas on vahelduv paastumine tegelikult tervisele kasulik?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kaalulangetamine<\/strong><\/h3>\n\n\n\n<p>Paljud inimesed otsustavad proovida paastumis kaalulangetamise jaoks. Uuringud on n\u00e4idanud, et 3-6-kuulise perioodi jooksul kaotavad inimesed paastumise ajal 2,5\u20139,9% oma kehakaalust (7, 8). Samuti tuleneb kaalulangus rasvast mitte lihasmassist.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Paast aitab reguleerida gl\u00fckoosi ja insuliini taset<\/strong><\/h3>\n\n\n\n<p>Uuringud on n\u00e4idanud, et vahelduv paastumine v\u00e4hendab ka&nbsp; gl\u00fckoosi ja insuliini taset diabeetikutel (10), rasvunud inimestel (7) ja tavalise kehakaaluga inimestel (11). L\u00e4biviidud uuring, mis keskendus noorte \u00fclekaaluliste naistele n\u00e4itas, et \u00fcld- ja LDL-kolesterooli, trigl\u00fctseriidide ja verer\u00f5hu langus on v\u00e4henenud. Leiti ka p\u00f5letikulise markeri C-reaktiivse valgu ja hormooni leptiini v\u00e4henemise, mis tavaliselt t\u00f5useb rasvumise korral.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Paast aitab testosterooni reguleerida<\/strong><\/h3>\n\n\n\n<p>Samuti leiti, et paast kasvatab SHBG (suguhormoone siduv globuliin) sisaldust, mis aitab v\u00e4hendada testosterooni taset. Kuid kui testosteroon t\u00f5useb naistel liiga k\u00f5rgeks, v\u00f5ib sellel olla soovimatud k\u00f5rvaltoimed (12).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vahelduv paastumine v\u00f5ib avaldada isegi vananemisvastast toimet<\/strong><\/h3>\n\n\n\n<p>Suur osa uuringuid, mis keskenduvad seoses leidmisele paastumise ja vananemise vahel viidi l\u00e4bi <strong>loomade <\/strong>peal. P\u00f5hjus on lihtne &#8211; selliseid uuringuid on inimeste peal v\u00e4ga keeruline l\u00e4bi viia, kuna me ei saa inimesi kogu elu j\u00e4lgida ja tagada, et nad hoiaksid kinni paastumise protokollist.&nbsp;<br><br>AMPK ja SIRTUIN stimulatsioon vahelduva paastumise puhul on tugevalt seotud loomade eluea pikenemisega.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><em><br>Uuringud on n\u00e4idanud, et vahelduv paastumine pikendab hiirte ja ahvide eluiga ning muudab vananemisega seotud haiguste tekkimise v\u00e4hem t\u00f5en\u00e4oliseks (13). \u00dches uuringus, milles uuriti hiiri selgus, et paastunud hiired kaotasid vananedes v\u00e4hem lihasmassi (9).<\/em><\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>J\u00e4reldus: kas autofaagia stimuleerimine vahelduva paastumise abiga on seda tegelikult v\u00e4\u00e4rt?<\/strong><\/h2>\n\n\n\n<p>Vahelduval paastumisel v\u00f5ib olla tervisele v\u00e4ga positiivne m\u00f5ju:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>See v\u00f5ib stimuleerida autofaagiat.<\/li><li>See on seotud pikema elueaga.<\/li><li>See v\u00f5ib stimuleerida uute mitokondrite tootmist.<\/li><li>See v\u00f5ib v\u00e4hendada p\u00f5letikku ja parandada s\u00fcdame-veresoonkonna tervist.<\/li><\/ul>\n\n\n\n<p>Ehkki me juba teame suurep\u00e4rastest eelistest, ei ole ma kordagi maininud <strong>\u00fchtki v\u00f5imalikku paastumisest tulenevat probleemi.<\/strong> Peame olema kindlad selles, et me paastume mitte ei n\u00e4lgi!<br><br>Kui paastutakse \u00f5igesti, siis ei tohiks see tekitada selliseid halbu k\u00f5rvaltoimeid nagu pearinglus, n\u00f5rkus, \u00e4rrituvus v\u00f5i midagi muud, mis on v\u00e4ga ebameeldiv.<\/p>\n\n\n\n<p><strong>Natuke n\u00e4ljasena tundmine on OK, kuid kui sa tunned end halvasti v\u00f5i arvad, et sa ei j\u00f5ua oma s\u00f6\u00f6misajani oodata, t\u00e4hendab see, et oled n\u00e4lgimas.<\/strong><\/p>\n\n\n\n<p><strong>N\u00e4lgimine juhtub siis, <\/strong>kui me ei tooda oma aju t\u00f6\u00f6ks piisavalt ketoone. Kui s\u00f6\u00f6mise ajal ei saa meie aju piisavalt energiat, siis tajub aju seda kui toidupuudust.<br>Seej\u00e4rel teeb ta k\u00f5ik endast oleneva, et me l\u00f5petaksime k\u00f5ik oma tegemised ja s\u00e4\u00e4staksime energiat.<\/p>\n\n\n\n<p>Olen kirjutanud \u00fcksikasjaliku juhendi selle kohta,<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>kuidas v\u00e4ltida n\u00e4lgimise signaale<\/strong><\/a> nii et palun loe seda enne, kui otsustad paastuda. \u00d5ige teabe ja vahelduva paastu m\u00f5istmise korral peaksid enamus inimesi proovima ja tundma k\u00f5iki positiivseid eeliseid tervisele!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Allikad<\/h3>\n\n\n\n<p>[vc_row el_id=&#8221;references&#8221;][vc_column][vc_toggle title=&#8221;References&#8221; el_class=&#8221;faqs&#8221;]<\/p>\n\n\n\n<p>(1) Stephen D. Anton, Keelin Moehl, William T. Donahoo, Krisztina Marosi, Stephanie Lee, Arch G. Mainous, III, Christiaan Leeuwenburgh, and Mark P. Mattson, Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting, Obesity (Silver Spring). 2018 Feb; 26(2): 254\u2013268.<\/p>\n\n\n\n<p>(2) Uribarri J, Woodruff S, Goodman S, Cai W, Chen X, Pyzik R, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010;110: 911\u2013916<\/p>\n\n\n\n<p>(3) Eric L Greer &amp; Anne Brunet, FOXO transcription factors at the interface between longevity and tumor suppression, Oncogene volume 24, pages7410\u20137425(2005)<\/p>\n\n\n\n<p>(4) Read AP, Strachan T (1999). \u201cChapter 18: Cancer Genetics\u201d. Human molecular genetics 2. New York: Wiley.<\/p>\n\n\n\n<p>(5) Surget S, Khoury MP, Bourdon JC (December 2013). \u201cUncovering the role of p53 splice variants in human malignancy: a clinical perspective\u201d. OncoTargets and Therapy. 7: 57\u201368.<\/p>\n\n\n\n<p>(6) Sanchis-Gomar F, Garc\u00eda-Gim\u00e9nez JL, G\u00f3mez-Cabrera MC, Pallard\u00f3 FV (2014). \u201cMitochondrial biogenesis in health and disease. Molecular and therapeutic approaches\u201d. Curr. Pharm. Des. 20 (35): 5619\u20135633.<\/p>\n\n\n\n<p>(7) Heilbronn LK, Smith SR, Martin CK, Anton SD, Ravussin E. Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Am J Clin Nutr [Internet] 2005;81:69\u201373.<\/p>\n\n\n\n<p>(8) Byrne NMM, Sainsbury A, King NAA, Hills APP, Wood REE. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes [Internet] 2017:1\u201310.<\/p>\n\n\n\n<p>(9) Van Norren K, Rusli F, Van Dijk M, Lute C, Nagel J, Dijk FJ, Dwarkasing J, Boekschoten MV, Luiking Y, Witkamp RF, M\u00fcller M, Steegenga WT, Behavioural changes are a major contributing factor in the reduction of sarcopenia in caloric-restricted ageing mice.<br>J Cachexia Sarcopenia Muscle. 2015 Sep; 6(3):253-68.<\/p>\n\n\n\n<p>(10) Deng X, Cheng J, Zhang Y, Li N, Chen L. Effects of caloric restriction on SIRT1 expression and apoptosis of islet beta cells in type 2 diabetic rats. Acta Diabetol. 2010;47(suppl 1):177\u201385.<\/p>\n\n\n\n<p>(11) M\u2019guil M, Ragala MA, El Guessabi L, Fellat S, Chraibi A, Chabraoui L, et al. Is Ramadan fasting safe in type 2 diabetic patients in view of the lack of significant effect of fasting on clinical and biochemical parameters, blood pressure, and glycemic control ? Clin Exp Hypertens. 2008;30:339\u201357.<\/p>\n\n\n\n<p>(12) Harvie MN, Pegington M, Mattson MP, Frystyk J, Dillon B, Evans G, et al. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: A randomized trial in young overweight women. Int J Obes. 2011;35:714\u201327.<\/p>\n\n\n\n<p>(13) Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. Mattson MP, Wan RJ, Nutr Biochem. 2005 Mar; 16(3):129-37.<br>[\/vc_toggle][\/vc_column][\/vc_row]<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Vahelduv paastumine oli 2020. aasta populaarseim dieet. Ei ole oluline kas paastuti 16: 8, 5: 2, oluline on see, et sellest v\u00f5ttis osa 17 miljonit inimest USA-s. Nagu k\u00f5ikide trendikate dieetide puhul, instagram mattus inimeste ja kuulsuste edulugude alla. Kuid kas sa oled kunagi m\u00f5elnud, mis juhtub sinu kehaga, kui sa vahelduvat paastumist teed? Mida&#8230;<\/p>\n","protected":false},"author":2,"featured_media":129389,"comment_status":"closed","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-230243","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\/05\/breaking-down-the-science-of-autophagy-beyond-popular-fasting-diets-02-1024x512.jpg",1024,512,true],"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":131072,"translations":{"bg-bg":{"id":225723,"language":"bg-bg","is_original":false},"cs-cz":{"id":219968,"language":"cs-cz","is_original":false},"da-dk":{"id":222427,"language":"da-dk","is_original":false},"de-at":{"id":169915,"language":"de-at","is_original":false},"de-de":{"id":74532,"language":"de-de","is_original":false},"el-cy":{"id":229295,"language":"el-cy","is_original":false},"el-gr":{"id":228420,"language":"el-gr","is_original":false},"en-gb":{"id":131072,"language":"en-gb","is_original":true},"en-ie":{"id":164588,"language":"en-ie","is_original":false},"en-mt":{"id":165715,"language":"en-mt","is_original":false},"et-ee":{"id":230243,"language":"et-ee","is_original":false},"fi-fi":{"id":238654,"language":"fi-fi","is_original":false},"fr-fr":{"id":129387,"language":"fr-fr","is_original":false},"hu-hu":{"id":225000,"language":"hu-hu","is_original":false},"it-it":{"id":146182,"language":"it-it","is_original":false},"lt-lt":{"id":234608,"language":"lt-lt","is_original":false},"lv-lv":{"id":230609,"language":"lv-lv","is_original":false},"nl-be":{"id":217778,"language":"nl-be","is_original":false},"nl-nl":{"id":177337,"language":"nl-nl","is_original":false},"pl-pl":{"id":190459,"language":"pl-pl","is_original":false},"pt-pt":{"id":168681,"language":"pt-pt","is_original":false},"ro-ro":{"id":237584,"language":"ro-ro","is_original":false},"sk-sk":{"id":238820,"language":"sk-sk","is_original":false},"sl-si":{"id":239002,"language":"sl-si","is_original":false},"sv-se":{"id":223138,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts\/230243","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=230243"}],"version-history":[{"count":1,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts\/230243\/revisions"}],"predecessor-version":[{"id":239071,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/posts\/230243\/revisions\/239071"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/media\/129389"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/media?parent=230243"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/categories?post=230243"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/tags?post=230243"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/et-ee\/wp-json\/wp\/v2\/coauthors?post=230243"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}