{"id":238820,"date":"2021-06-28T09:00:00","date_gmt":"2021-06-28T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/autofagia-efektivnejsia-ako-post-ci-hladovanie\/"},"modified":"2025-09-22T23:37:21","modified_gmt":"2025-09-22T22:37:21","slug":"autofagia-efektivnejsia-ako-post-ci-hladovanie","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/sk-sk\/autofagia-efektivnejsia-ako-post-ci-hladovanie\/","title":{"rendered":"Autof\u00e1gia \u2013 efekt\u00edvnej\u0161ia ako p\u00f4st \u010di hladovanie (Kompletn\u00fd sprievodca)"},"content":{"rendered":"\n<p>Preru\u0161ovan\u00fd p\u00f4st sa stal najpopul\u00e1rnej\u0161ou di\u00e9tou v roku 2020. \u010ci u\u017e to bola verzia 16:8, 5:2 alebo len postenie sa po\u010das pracovn\u00fdch dn\u00ed,&nbsp; <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.\" rel=\"noopener\">tento trend zasiahol len v USA 17 mili\u00f3nov \u013eud\u00ed<\/a>.&nbsp; Ako pri v\u0161etk\u00fdch trendoch a m\u00f3dnych di\u00e9tach, nielen be\u017en\u00ed \u013eudia, ale aj zn\u00e1me osobnosti zaplavovali Instagram svojimi pr\u00edbehmi o dosiahnutom pokroku a v\u0161etci sa okam\u017eite in\u0161pirovali.<\/p>\n\n\n\n<p>Ale zamysleli ste sa niekedy nad t\u00fdm, \u010do sa vo va\u0161om tele deje, ke\u010f praktizujete preru\u0161ovan\u00fd p\u00f4st?<\/p>\n\n\n\n<p>Pozn\u00e1te, \u010do v\u0161etko stoj\u00ed za autof\u00e1giou a p\u00f4stom?<\/p>\n\n\n\n<p>Dnes v\u00e1m prin\u00e1\u0161am kompletn\u00e9 inform\u00e1cie o elementoch, ako je autof\u00e1gia a preru\u0161ovan\u00fd p\u00f4st, tak\u017ee po pre\u010d\u00edtan\u00ed n\u00e1\u0161ho \u010dl\u00e1nku z\u00edskate 100% skuto\u010dn\u00fd preh\u013ead o tom, \u010do sa deje vo va\u0161om tele.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u010co je autof\u00e1gia?<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/Autophagy\" rel=\"noopener\">Autof\u00e1gia<\/a> poch\u00e1dza zo slov \u201eauto\u201c a \u201efagia\u201c. \u201eAuto\u201c znamen\u00e1 ja, \u201efagia\u201c znamen\u00e1 jes\u0165. <em>V tejtokombin\u00e1cii znamen\u00e1 autof\u00e1gia doslova \u201ejedenie sam\u00e9ho seba\u201d.<\/em> Je to forma vlastnej kanibaliz\u00e1cie, ale NIE v zlom slova zmysle.Ide o prirodzen\u00fd sp\u00f4sob tela, ako redukova\u0165 a zbavi\u0165 sa m\u0155tvych, po\u0161koden\u00fdch a star\u00fdch buniek. T\u00fdmto sp\u00f4sobom m\u00f4\u017ee telo produkova\u0165 a regenerova\u0165 nov\u00e9, zdrav\u00e9 bunky.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pre\u010do stagnujeme v re\u017eime blahobytu a dopriavania si<\/strong><\/h2>\n\n\n\n<p>Za dva mili\u00f3ny rokov n\u00e1\u0161ho v\u00fdvoja, odkedy sa \u013eudia v\u00fdvinovo vzdialili od \u013eudoopov, existovali obdobia, ke\u010f bol v na\u0161om prostred\u00ed v\u017edy dostatok potravy. Boli v\u0161ak aj obdobia, ke\u010f bolo jedla a potravy len m\u00e1lo. Av\u0161ak dnes, aspo\u0148 pre v\u00e4\u010d\u0161inu rozvinut\u00fdch kraj\u00edn sveta, m\u00e1me neust\u00e1le k dispoz\u00edcii nadmern\u00e9 mno\u017estvo kal\u00f3ri\u00ed. V norm\u00e1lnom \u017eivote u\u017e teda viac neza\u017e\u00edvame striedanie cyklov hodovania a hladu, ako by sme to za\u017e\u00edvali kedysi. Namiesto toho sme uviazli v \u201ere\u017eime hodovania\u201c.<\/p>\n\n\n\n<p>Probl\u00e9m v\u0161ak spo\u010d\u00edva v tom, \u017ee n\u00e1\u0161 organizmus je nastaven\u00fd, aby sa u n\u00e1s striedalo obdobie p\u00f4stu a hladovania, tak\u017ee na\u0161e organizmy funguj\u00fa najlep\u0161ie, ke\u010f s\u00fa vystaven\u00e9 obom obdobiam.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ke\u010f m\u00e1me dostatok potravy, bunky v na\u0161om tele m\u00f4\u017eu r\u00e1s\u0165 a mno\u017ei\u0165 sa. No ke\u010f nem\u00e1me potravy dostatok, telo m\u00f4\u017ee \u201eoto\u010di\u0165 metabolick\u00fd sp\u00edna\u010d\u201c(<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">1<\/a>), ktor\u00fd sa namiesto toho zameriava na posilnenie reakcie na\u0161ich buniek na stres.<\/li><li>Bunky rozkladaj\u00fa star\u00e9 a chybn\u00e9 bunkov\u00e9 komponenty, obnovuj\u00fa ich a regeneruj\u00fa a zvy\u0161uj\u00fa produkciu l\u00e1tok, ako s\u00fa aj antioxidanty.<\/li><li>Rozlo\u017een\u00e9 elementy sa n\u00e1sledne m\u00f4\u017eu pou\u017ei\u0165 na v\u00fdrobu nov\u00fdch bunkov\u00fdch komponentov alebo energie.<\/li><\/ul>\n\n\n\n<p>Aby bol \u010dlovek zdrav\u00fd, v ide\u00e1lnom pr\u00edpade potrebujeme medzi t\u00fdmito dvomi obdobiami dosiahnu\u0165 spr\u00e1vnu rovnov\u00e1hu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>V\u00fdhody a nev\u00fdhody preru\u0161ovan\u00e9ho p\u00f4stu<\/strong><\/h3>\n\n\n\n<p>ZA: Ak doprajeme n\u00e1\u0161mu organizmu ve\u013ea blahobytu, objav\u00ed sa mnoho po\u0161koden\u00fdch bielkov\u00edn a \u010fal\u0161\u00edch \u010dast\u00ed buniek, \u010do vedie k tomu, \u017ee bunky nebud\u00fa robi\u0165 svoju pr\u00e1cu spr\u00e1vne. Preto\u017ee bunky tvoria v\u0161etky s\u00fa\u010dasti v na\u0161ich organizmoch vr\u00e1tane na\u0161ich org\u00e1nov, nakoniec sa za\u010dne \u201ckazi\u0165\u201d aj v\u0161etko ostatn\u00e9.<\/p>\n\n\n\n<p>PROTI: Pr\u00edli\u0161 dlh\u00e9 \u010di intenz\u00edvne obdobie hladovania v\u0161ak m\u00f4\u017ee sp\u00f4sobi\u0165 probl\u00e9m, preto\u017ee tr\u00e1vime pr\u00edli\u0161 ve\u013ea \u010dasu opravou po\u0161koden\u00fdch buniek a nedod\u00e1vame organizmu adekv\u00e1tnu d\u00e1vku energie.<\/p>\n\n\n\n<p>Naozaj je potrebn\u00e9 vyv\u00e1\u017ei\u0165 tieto dve funkcie. Preru\u0161ovan\u00fd p\u00f4st n\u00e1m to umo\u017e\u0148uje, preto\u017ee dok\u00e1\u017eeme napodobni\u0165 obdobia hladu a \u013eah\u0161ie ich prepoji\u0165 s konkr\u00e9tnym obdob\u00edm hodovania.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>MTOR vs. Autof\u00e1gia<\/strong><\/h2>\n\n\n\n<p>Rovnov\u00e1ha medzi hodovan\u00edm a hladovan\u00edm sa odohr\u00e1va v dvoch protichodn\u00fdch bunkov\u00fdch procesoch, ktor\u00e9 prebiehaj\u00fa v na\u0161ich tel\u00e1ch s\u00fa\u010dasne; ide o mTOR a proces zvan\u00fd autof\u00e1gia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>mTOR &#8211; \u010do m\u00e1 spolo\u010dn\u00e9 enz\u00fdm, Ve\u013ekono\u010dn\u00fd ostrov a sen ka\u017ed\u00e9ho kulturistu?<\/strong><\/h3>\n\n\n\n<p>Prv\u00fd, mTOR, je rastov\u00fd proces. mTOR znamen\u00e1 \u201emechanick\u00fd cie\u013e rapamyc\u00ednu\u201d (z anglick\u00e9ho origin\u00e1lu \u201cmechanistic target of rapamycine\u201d).<\/p>\n\n\n\n<p>Je to vtipn\u00fd n\u00e1zov, ale existuje pre to p\u00e1dny d\u00f4vod. N\u00e1zov dostal pod\u013ea p\u00f4dnych bakt\u00e9ri\u00ed, ktor\u00e9 sa prv\u00fdkr\u00e1t na\u0161li na exped\u00edcii, uskuto\u010dnenej na Ve\u013ekono\u010dn\u00fd ostrov v 60. rokoch. Ve\u013ekono\u010dn\u00fd ostrov je ostrov v Tichom oce\u00e1ne, asi 2 000 m\u00ed\u013e od pobre\u017eia \u010cile. Je zn\u00e1my t\u00fdm, \u017ee je chr\u00e1nen\u00fd ako oblas\u0165 s kult\u00farnym svetov\u00fdm dedi\u010dstvom &#8211; viac ako 1 000 naozaj star\u00fdmi sochami. Ve\u013ekono\u010dn\u00fd ostrov je obyvate\u013eom ostrova zn\u00e1my aj ako Rapa Nui, preto sa bakt\u00e9rie po ostrove Rapa Nui za\u010dali naz\u00fdva\u0165 rapamyc\u00edn.<\/p>\n\n\n\n<p>mTOR nie s\u00fa p\u00f4dne bakt\u00e9rie. Je to vlastne enz\u00fdm, vyroben\u00fd v na\u0161om organizme. P\u00f4dne bakt\u00e9rie rapamyc\u00edn stimuluj\u00fa aktivitu mTOR, tak\u017ee sa enz\u00fdm stal zn\u00e1my ako \u201ecie\u013e\u201c rapamyc\u00ednu. Ke\u010f je tento enz\u00fdm stimulovan\u00fd, bunky za\u010dn\u00fa r\u00e1s\u0165 a vytv\u00e1ra\u0165 bielkoviny a n\u00e1sledne sa r\u00fdchlej\u0161ie mno\u017ei\u0165. mTOR je dobre zn\u00e1my kulturistom a in\u00fdm silov\u00fdm \u0161portovcom, ktor\u00ed sa ho sna\u017eia stimulova\u0165, \u010do najviac je to mo\u017en\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Autof\u00e1gia \u2013 Tajomstvo di\u00e9t, obsahuj\u00facich postenie sa<\/strong><\/h3>\n\n\n\n<p>Opa\u010dn\u00fd proces mTOR sa naz\u00fdva autof\u00e1gia, v ktorom bunky za\u010dn\u00fa rozklada\u0165 star\u00e9 a po\u0161koden\u00e9 \u010dasti. Preto\u017ee tieto dva procesy s\u00fa navz\u00e1jom protichodn\u00e9, pri stimul\u00e1cii mTOR je autof\u00e1gia adekv\u00e1tne n\u00edzka. A ke\u010f je stimulovan\u00e1 pr\u00e1ve autof\u00e1gia, mTOR je n\u00edzke.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ako presne funguje autof\u00e1gia?<\/strong><\/h2>\n\n\n\n<p>\u2022&nbsp; V autof\u00e1gii tvoria bunky \u0161peci\u00e1lne \u0161trukt\u00fary, ktor\u00e9 sa naz\u00fdvaj\u00fa fagof\u00f3ry.<\/p>\n\n\n\n<p>\u2022 Fagof\u00f3ry s\u00fa membr\u00e1ny, ktor\u00e9 pomaly rast\u00fa a vytv\u00e1raj\u00fa gu\u013eov\u00fd tvar, pokryt\u00fd membr\u00e1nou.<\/p>\n\n\n\n<p>\u2022 Membr\u00e1na je vyroben\u00e1 z \u010dohosi, \u010do sa naz\u00fdva lipidov\u00e1 dvojvrstva.<\/p>\n\n\n\n<p>\u2022 Lipidy s\u00fa molekuly na b\u00e1ze tuku a lipidov\u00e9 dvojvrstvy obklopuj\u00fa v\u0161etky organely v na\u0161ich bunk\u00e1ch a tie\u017e v\u0161etky na\u0161e bunky, dokonca v\u0161etk\u00fdch 20 mili\u00e1rd!<\/p>\n\n\n\n<p>\u2022 Bunkov\u00e9 organely plnia v na\u0161ich bunk\u00e1ch r\u00f4zne funkcie a m\u00f4\u017eeme si ich \u010diasto\u010dne predstavi\u0165 ako r\u00f4zne org\u00e1ny v tele.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh5.googleusercontent.com\/hEWmeY_b8BNUY82F1TfWSb9aAQgP6ER6DWW1LFwE8cOJ2EGJiV-yzXzXalk3BMljCyEzQiyCKnYj9z5GQo4hl0jcEB4QN9IJx8ehJMaTE_2ouIS31Sx0f4mHSTPfRxPGeuUMimj8\" alt=\"\u0161t\u00e1di\u00e1 autof\u00e1gie\" \/><\/figure>\n\n\n\n<p>Tvorba fagof\u00f3rov<\/p>\n\n\n\n<p>Zatia\u013e \u010do sa gu\u013eovit\u00fd tvar alebo fagofor \u00faplne formuje, pohybuje sa okolo bunky. Zhroma\u017e\u010fuje prote\u00edny a \u010fal\u0161ie organely, ktor\u00e9 dostali \u0161peci\u00e1lny marker a tento informuje fagof\u00f3r, \u017ee boli vybran\u00e9 pre n\u00e1sledn\u00e9 rozdelenie. Tento \u0161peci\u00e1lny marker sa naz\u00fdva ubikvit\u00edn. Fagofor sa potom pohybuje okolo bunky a zhroma\u017e\u010fuje v\u0161etky ubikvitinovan\u00e9 prote\u00edny a organely.<\/p>\n\n\n\n<p>Tvorba fagof\u00f3rov je dokon\u010den\u00e1<\/p>\n\n\n\n<p>Membr\u00e1ny sa n\u00e1sledne za\u010dn\u00fa vytv\u00e1ra\u0165 okolo bielkov\u00edn a organel. Ke\u010f pr\u00edde k tomuto stavu, n\u00e1zov \u0161trukt\u00fary sa zmen\u00ed z fagof\u00f3ru na autofagoz\u00f3m. Tento autofagoz\u00f3m potom smeruje k lyzoz\u00f3mu a f\u00fazuje s n\u00edm. Lyzoz\u00f3m je organela, ktor\u00fa mo\u017eno pova\u017eova\u0165 za \u017eal\u00fadok bunky, aj ke\u010f to nie je \u00faplne pravda, preto\u017ee bunka obsahuje pomerne ve\u013ea lyzoz\u00f3mov!<\/p>\n\n\n\n<p>Zatia\u013e \u010do sa gu\u013eovit\u00fd tvar alebo fagofor \u00faplne formuje, pohybuje sa okolo bunky. Zhroma\u017e\u010fuje prote\u00edny a \u010fal\u0161ie organely, ktor\u00e9 dostali \u0161peci\u00e1lny marker a tento informuje fagof\u00f3r, \u017ee boli vybran\u00e9 pre n\u00e1sledn\u00e9 rozdelenie. Tento \u0161peci\u00e1lny marker sa naz\u00fdva ubikvit\u00edn. Fagofor sa potom pohybuje okolo bunky a zhroma\u017e\u010fuje v\u0161etky ubikvitinovan\u00e9 prote\u00edny a organely.<\/p>\n\n\n\n<p>Rovnako ako v na\u0161om \u017eal\u00fadku je aj obsah lyzoz\u00f3mov kysl\u00fd a obsahuje tr\u00e1viace enz\u00fdmy, ktor\u00e9 rozkladaj\u00fa bielkoviny a organely. Po rozdelen\u00ed na jednotliv\u00e9 aminokyseliny sa tieto m\u00f4\u017eu znovu pou\u017ei\u0165 na tvorbu nov\u00fdch bielkov\u00edn, organel a dokonca aj nov\u00fdch buniek. Pr\u00edpadne sa m\u00f4\u017eu tie\u017e pou\u017ei\u0165 na v\u00fdrobu energie v pe\u010deni pomocu procesu, zn\u00e1meho ako glukoneogen\u00e9za. Aminokyseliny, ktor\u00e9 sa pou\u017e\u00edvaj\u00fa pre nov\u00e9 bunky a prote\u00edny, vykon\u00e1vaj\u00fa t\u00fato \u010dinnos\u0165 stimul\u00e1ciou enz\u00fdmom mTOR, tak\u017ee samotn\u00fd cyklus sa dokon\u010d\u00ed, akon\u00e1hle sa telo prep\u00edna medzi autof\u00e1giou a mTOR.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4-1024x683.jpeg\" alt=\"autof\u00e1goz\u00f3m f\u00fazuj\u00faci s lyzoz\u00f3mom\" class=\"wp-image-150547\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4-1024x683.jpeg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4-300x200.jpeg 300w, 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, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/2-4.jpeg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Existuje tie\u017e \u0161pecifick\u00fd typ autof\u00e1gie, ktor\u00fd sa t\u00fdka mitochondri\u00ed. Doch\u00e1dza k nemu selekt\u00edvnou degrad\u00e1ciou mitochondri\u00ed procesom, naz\u00fdvan\u00fdm mitof\u00e1gia. Mitochondrie, tie\u017e organely, s\u00fa motormi na\u0161ich buniek a produkuj\u00fa na\u0161u vlastn\u00fa energiu. V ka\u017edej z na\u0161ich buniek ich m\u00e1me pomerne ve\u013ek\u00e9 mno\u017estvo &#8211; 2000 alebo dokonca aj viac.<\/p>\n\n\n\n<p>Preto\u017ee v\u0161ak na v\u00fdrobu energie pou\u017e\u00edvame kysl\u00edk a pr\u00e1ve kysl\u00edk vytv\u00e1ra oxida\u010dn\u00fd stres, na\u0161e mitochondrie sa neust\u00e1le vyrovn\u00e1vaj\u00fa s vo\u013en\u00fdmi radik\u00e1lmi. To znamen\u00e1, \u017ee s\u00fa ve\u013emi n\u00e1chyln\u00e9 na po\u0161kodenie. Preto ich rozklad a oprava po\u0161koden\u00fdch mitochondri\u00ed je kritick\u00fdm procesom, uskuto\u010d\u0148ovan\u00fdm pr\u00e1ve v mitof\u00e1gii.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh4.googleusercontent.com\/02DlwJ2bTzBBZzFxGPvONNuOtkaNlmiCuZKBTwr_hUn2u32Jez4n6ZtB57FvioWgUbdXUC5QbSMf3Ng64qv1CsFMLyvtyl6igqFw-2wZth3C5oDsA2ECASe_a5hCHRBdj3WtRrI5\" alt=\"autof\u00e1gia a mitof\u00e1gia\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Autof\u00e1gia a mitof\u00e1gia &#8211; ako ich stimuluje hladovanie&nbsp;<\/strong><\/h2>\n\n\n\n<p>Ke\u010f sa post\u00edme, doch\u00e1dza k redukcii energie, prich\u00e1dzaj\u00facej do tela pomocou potravy. To vedie k miernej energetickej nerovnov\u00e1he, preto\u017ee sa spotrebuje viac energie v porovnan\u00ed s t\u00fdm, ako sa vyrob\u00ed. \u0160peci\u00e1lny enz\u00fdm v tele neust\u00e1le sleduje t\u00fato energetick\u00fa rovnov\u00e1hu; tento enz\u00fdm sa naz\u00fdva AMPK (prote\u00ednkin\u00e1za aktivovan\u00e1 adenoz\u00ednmonofosf\u00e1tom).<\/p>\n\n\n\n<p>Prebieha monitorovan\u00edm \u010dohosi, \u010do sa naz\u00fdva pomer AMP-k-ATP.<\/p>\n\n\n\n<p>ATP uvo\u013e\u0148uje energiu pri uvo\u013e\u0148ovan\u00ed molekuly fosf\u00e1tu a \u0161tiepi sa na ADP. Ak je hladiny energie n\u00edzka, spoja sa 2 ADP, aby sa vytvorila ATP, ktor\u00e1 zanech\u00e1 po sebe AMP. (ATP je molekula adenoz\u00ednu s pripojen\u00fdmi 3 fosf\u00e1tmi, ADP je molekula adenoz\u00ednu s pripojen\u00fdmi 2 fosf\u00e1tmi a AMP je molekula adenoz\u00ednu s pripojen\u00fdm 1 fosf\u00e1tom).<\/p>\n\n\n\n<p>ATP = Adenoz\u00edntrifosf\u00e1t (3 fosf\u00e1ty)<\/p>\n\n\n\n<p>ADP = Adenoz\u00edndifosf\u00e1t (2 fosf\u00e1ty)<\/p>\n\n\n\n<p>AMP = Adenoz\u00ednmonofosf\u00e1t (1 fosf\u00e1t)<\/p>\n\n\n\n<p>Ke\u010f sa spoja 2 ADP (2 fosf\u00e1ty plus 2 fosf\u00e1ty), vznikne ATP (3 fosf\u00e1ty) s AMP (1 fosf\u00e1t zostane navy\u0161e).<\/p>\n\n\n\n<p>Ke\u010f sa pomer AMP v porovnan\u00ed s ATP zvy\u0161uje, signalizuje to, \u017ee je k dispoz\u00edcii menej energie a tak je stimulovan\u00e9 AMPK. Ke\u010f je stimulovan\u00e9 AMPK, stimuluje sa aj \u010fal\u0161\u00ed prote\u00edn, naz\u00fdvan\u00fd ULK1 &#8211; tento vedie k produkcii membr\u00e1n, z ktor\u00fdch sa st\u00e1va fagof\u00f3r.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><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=\"Benefity preru\u0161ovan\u00e9ho p\u00f4stu\" \/ 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+ a Sirtu\u00edny<\/strong><\/h3>\n\n\n\n<p>P\u00f4st tie\u017e zvy\u0161uje hladinu NAD +, zoxidovanej formy NADH, ktor\u00e1 je akt\u00edvnou formou vitam\u00ednu B3 (\u017eivotne d\u00f4le\u017eit\u00e9ho pre v\u00fdrobu energie).<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p><em>Sirtu\u00edny s\u00fa rodinou prote\u00ednov, ktor\u00e9 priamo stimuluj\u00fa autof\u00e1giu.<\/em><\/p><\/blockquote><\/figure>\n\n\n\n<p>Produkcia energie v mitochondri\u00e1ch vedie k tomu, \u017ee sa viac NADH men\u00ed na NAD+. Toto zv\u00fd\u0161enie pomeru NAD+ k NADH stimuluje produkciu sirtu\u00ednov.<\/p>\n\n\n\n<p>Sirtu\u00edny s\u00fa skupinou prote\u00ednov, priamo stimuluj\u00facich autof\u00e1giu. Ich produkcia je tie\u017e spojen\u00e1 so zv\u00fd\u0161enou \u017eivotnos\u0165ou a zv\u00fd\u0161en\u00fdm procesom opravy DNA(<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">2<\/a>).<\/p>\n\n\n\n<p>AMPK aj sirtu\u00edny tie\u017e aktivuj\u00fa \u010fal\u0161ie g\u00e9ny, o ktor\u00fdch je zn\u00e1me, \u017ee maj\u00fa ve\u013ea benefitov pre zdravie, ide hlavne o skupinu FoxO, TFEB, PGC-1a a P53.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Aktiv\u00e1cia skupiny FoxO je spojen\u00e1 so zv\u00fd\u0161enou odolnos\u0165ou proti stresu, dlh\u0161\u00edm vekom a men\u0161\u00edm v\u00fdskytom n\u00e1dorov (t.j. rakoviny). Je to sp\u00f4soben\u00e9 t\u00fdm, \u017ee nefunk\u010dn\u00e9 bunky s\u00fa n\u00faten\u00e9 sp\u00e1cha\u0165 bunkov\u00fa samovra\u017edu (apopt\u00f3zu a nie pokra\u010dova\u0165 v raste a potenci\u00e1lnom vzniku n\u00e1dorov \u010di tumorov (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">3<\/a>).<\/li><li>TFEB je hlavn\u00fdm stimul\u00e1torom produkcie nov\u00fdch lyzoz\u00f3mov, tak\u017ee sa priamo podie\u013ea na autof\u00e1gii.<\/li><li>P53 je zn\u00e1my ako \u201estr\u00e1\u017eca gen\u00f3mu\u201c, preto\u017ee zabra\u0148uje mut\u00e1ci\u00e1m DNA&nbsp; (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">4<\/a>) a potl\u00e1\u010da tvorbu n\u00e1dorov a tumorov (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">5<\/a>).<\/li><li>PGC-1a je prim\u00e1rny g\u00e9n, zapojen\u00fd do stimul\u00e1cie produkcie nov\u00fdch mitochondri\u00ed. \u010c\u00edm viac mitochondri\u00ed m\u00e1me, t\u00fdm men\u0161\u00ed je stres pre na\u0161e existuj\u00face mitochondrie, aby vyr\u00e1bali potrebn\u00fa energiu. V\u010faka tomu je na\u0161a v\u00fdroba energie efekt\u00edvnej\u0161ia a \u010d\u00edm je efekt\u00edvnej\u0161ia, t\u00fdm menej vo\u013en\u00fdch radik\u00e1lov m\u00e1me v organizme.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Autof\u00e1gia a \u00faloha ket\u00f3zy v nej&nbsp;<\/strong><\/h2>\n\n\n\n<p>Preru\u0161ovan\u00e9 hladovanie tie\u017e vedie k rozkladu tukov\u00e9ho tkaniva a zvy\u0161uje hladinu vo\u013en\u00fdch mastn\u00fdch kysel\u00edn, prich\u00e1dzaj\u00facich do pe\u010dene. T\u00fdm sa zvy\u0161uje mno\u017estvo produkovan\u00fdch ket\u00f3nov (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">1<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p><em>Ket\u00f3ny s\u00fa molekuly na b\u00e1ze tuku, ktor\u00e9 dok\u00e1\u017eu produkova\u0165 energiu.<\/em><\/p><\/blockquote><\/figure>\n\n\n\n<p>Ket\u00f3ny s\u00fa molekuly na b\u00e1ze tuku, ktor\u00e9 dok\u00e1\u017eu ve\u013emi efekt\u00edvne vyr\u00e1ba\u0165 energiu. Spa\u013eovanie ket\u00f3nov na energiu produkuje menej vo\u013en\u00fdch radik\u00e1lov a ich pou\u017eitie zmier\u0148uje z\u00e1pal. Ket\u00f3ny tie\u017e stimuluj\u00fa produkciu BDNF (neurotrofick\u00fd faktor odvoden\u00fd od mozgu). BDNF je rastov\u00fd horm\u00f3n pre mozog a stimuluje rast nov\u00fdch mozgov\u00fdch buniek (neur\u00f3nov). Tie\u017e podporuje nov\u00e9 synapsie, ktor\u00e9 s\u00fa vlastne spojenia medzi neur\u00f3nmi (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">1<\/a>). \u010c\u00edm viac spojen\u00ed alebo synapsi\u00ed m\u00e1me, t\u00fdm viac sa m\u00f4\u017eeme a dok\u00e1\u017eeme nau\u010di\u0165 a porozumie\u0165 a ch\u00e1pa\u0165 svetu okolo n\u00e1s.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pre\u010do je hladovanie top trendom&nbsp; 2021?<\/strong><\/h2>\n\n\n\n<p>Ako sa teda v\u0161etky tieto poznatky o preru\u0161ovanom hladovan\u00ed dok\u00e1\u017eu transformova\u0165 na benefity pre na\u0161e zdravie?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Redukcia hmotnosti<\/strong><\/h3>\n\n\n\n<p>Mnoho \u013eud\u00ed sa rozhodne vysk\u00fa\u0161a\u0165 p\u00f4st pre jeho dok\u00e1zate\u013en\u00e9 v\u00fdhody pri chudnut\u00ed. \u0160t\u00fadie preuk\u00e1zali, \u017ee \u013eudia, dodr\u017eiavaj\u00faci p\u00f4st, priemerne zredukuj\u00fa medzi 2,5% a 9,9% svojej telesnej hmotnosti po\u010das obdobia 3 &#8211; 6 mesiacov, kedy dodr\u017eiavaj\u00fa p\u00f4st (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">7, 8<\/a>). Uk\u00e1zalo sa tie\u017e, \u017ee toto chudnutie sa s\u00fastre\u010fuje na odb\u00faranie tukovej hmoty, nie hmotnosti svalov.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u00f4st m\u00f4\u017ee regulova\u0165 hladinu gluk\u00f3zy a inzul\u00ednu&nbsp;<\/strong><\/h3>\n\n\n\n<p>Uk\u00e1zalo sa tie\u017e, \u017ee preru\u0161ovan\u00fd p\u00f4st zni\u017euje hladinu gluk\u00f3zy a inzul\u00ednu nala\u010dno u diabetikov (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">10<\/a>), ob\u00e9znych \u013eud\u00ed (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">7<\/a>)&nbsp; a neob\u00e9znych os\u00f4b (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">11<\/a>). \u0160t\u00fadia, vykonan\u00e1 na mlad\u00fdch \u017een\u00e1ch s nadv\u00e1hou, navy\u0161e zistila poklesy hlad\u00edn celkov\u00e9ho a LDL cholesterolu, triglyceridov a krvn\u00e9ho tlaku. Zistila tie\u017e zn\u00ed\u017eenie z\u00e1palov\u00e9ho markera C-reakt\u00edvneho prote\u00ednu a horm\u00f3nu lept\u00edn, ktor\u00e9 sa pri obezite zvy\u010dajne dost\u00e1va na vy\u0161\u0161ie hodnoty.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u00f4st pom\u00e1ha pri regul\u00e1cii testoster\u00f3nu<\/strong><\/h3>\n\n\n\n<p>Zistili tie\u017e zv\u00fd\u0161enie SHBG (globul\u00edn via\u017euci pohlavn\u00e9 horm\u00f3ny), ktor\u00fd pom\u00e1ha zni\u017eova\u0165 \u00fa\u010dinky testoster\u00f3nu. Ke\u010f sa v\u0161ak testoster\u00f3n u \u017eien vy\u0161plh\u00e1 na pr\u00edli\u0161 vysok\u00e9 hodnoty, m\u00f4\u017ee to ma\u0165 ne\u017eiaduce ved\u013eaj\u0161ie \u00fa\u010dinky&nbsp; (<a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\">12<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Preru\u0161ovan\u00fd p\u00f4st m\u00f4\u017ee by\u0165 \u00fa\u010dinn\u00fd vo\u010di starnutiu<\/strong><\/h3>\n\n\n\n<p>V\u00e4\u010d\u0161ina \u0161t\u00fadi\u00ed, t\u00fdkaj\u00facich sa preru\u0161ovan\u00e9ho hladovania a starnutia, sa vykon\u00e1va na zvierat\u00e1ch. D\u00f4vod je jednoduch\u00fd &#8211; je ve\u013emi n\u00e1ro\u010dn\u00e9 uskuto\u010dni\u0165 tieto \u0161t\u00fadie na \u013eu\u010foch, preto\u017ee nie je mo\u017en\u00e9 sledova\u0165 \u013eud\u00ed v laborat\u00f3rnych podmienkach po cel\u00fa dobu \u0161t\u00fadie.&nbsp; Takisto nie je mo\u017en\u00e9 zabezpe\u010di\u0165, aby dodr\u017eiavali dokonale p\u00f4stny re\u017eim.<\/p>\n\n\n\n<p>Stimul\u00e1cia AMPK a sirtu\u00ednov po\u010das preru\u0161ovan\u00e9ho hladovania je v\u0161ak silne prepojen\u00e1 so zv\u00fd\u0161enou d\u013a\u017ekou \u017eivota u zvierat.<\/p>\n\n\n\n<p><em>\u0160t\u00fadie zistili, \u017ee preru\u0161ovan\u00fd p\u00f4st zvy\u0161uje d\u013a\u017eku \u017eivota my\u0161\u00ed a op\u00edc a zni\u017euje u nich pravdepodobnos\u0165 vzniku chor\u00f4b, spojen\u00fdch so starnut\u00edm (<\/em><a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\"><em>13<\/em><\/a><em>). Jedna \u0161t\u00fadia na my\u0161iach tie\u017e zistila, \u017ee my\u0161i, ktor\u00e9 hladovali, trpeli menej na \u00fabytok svalovej hmoty, ku ktor\u00e9mu doch\u00e1dza pri norm\u00e1lnom starnut\u00ed&nbsp; (<\/em><a href=\"https:\/\/www.intelligentlabs.org\/the-science-of-autophagy\/#references\"><em>9<\/em><\/a><em>).<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Na z\u00e1ver: Stoj\u00ed stimul\u00e1cia autof\u00e1gie pomocou preru\u0161ovan\u00e9ho hladovania naozaj za to?<\/strong><\/h2>\n\n\n\n<p>Preru\u0161ovan\u00fd p\u00f4st m\u00f4\u017ee ma\u0165 niektor\u00e9 ve\u013emi pozit\u00edvne benefity pre zdravie:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dok\u00e1\u017ee stimulova\u0165 autof\u00e1giu.<\/li><li>Sp\u00e1ja sa s dlhovekos\u0165ou.<\/li><li>Dok\u00e1\u017ee stimulova\u0165 produkciu nov\u00fdch mitochondri\u00ed.<\/li><li>M\u00f4\u017ee zn\u00ed\u017ei\u0165 z\u00e1pal, ako aj zlep\u0161i\u0165 kardiovaskul\u00e1rne zdravie.<\/li><li>Pom\u00e1ha \u013eu\u010fom schudn\u00fa\u0165 a zn\u00ed\u017ei\u0165 hmotnos\u0165<\/li><li>A m\u00f4\u017ee by\u0165 dokonca n\u00e1pomocn\u00e9 aj pri zni\u017eovan\u00ed vysokej hladiny testoster\u00f3nu u \u017eien.<\/li><\/ul>\n\n\n\n<p>Hoci existuj\u00fa niektor\u00e9 nesporne \u00fa\u017easn\u00e9 v\u00fdhody, nespomenul som e\u0161te jeden potenci\u00e1lny probl\u00e9m s p\u00f4stom \u010di hladovan\u00edm. A to znamen\u00e1, \u017ee sa mus\u00edme uisti\u0165, \u017ee sa naozaj d\u00f4kladne post\u00edme a nielen hladujeme.<\/p>\n\n\n\n<p>Ak sa p\u00f4st vykon\u00e1va spr\u00e1vne, nemalo by to by\u0165 nie\u010do, \u010do m\u00e1 zl\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky typu z\u00e1vraty, slabos\u0165, podr\u00e1\u017edenos\u0165 alebo \u010doko\u013evek in\u00e9, \u010do je pova\u017eovan\u00e9 a prejavuje sa ve\u013emi negat\u00edvne.<\/p>\n\n\n\n<p>Je v poriadku c\u00edti\u0165 sa mierne hladn\u00fd. Ak sa v\u0161ak c\u00edtite zle alebo si mysl\u00edte, \u017ee sa neviete do\u010dka\u0165 najbli\u017e\u0161ieho jedla, v\u00e1\u0161 organizmus spustil reakciu na hlad.&nbsp;<\/p>\n\n\n\n<p>Reakcia na hladovanie nast\u00e1va, ke\u010f neprodukujeme dostatok ket\u00f3nov na doplnenie ich hladiny v na\u0161om mozgu. Namiesto toho, preto\u017ee mozog nem\u00e1 dostatok energie spojenej s jedlom, vn\u00edma tento stav ako nebezpe\u010dn\u00fd nedostatok potravy. Potom urob\u00ed v\u0161etko pre to, aby sme prestali by\u0165 akt\u00edvni a \u0161etrili energiu. Sp\u00f4sob\u00ed, \u017ee sa c\u00edtime naozaj pod psa a nem\u00e1me chu\u0165 na ni\u010d.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Nap\u00edsal som podrobn\u00e9ho sprievodcu, <a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/\">ako sa vyhn\u00fa\u0165 reakcii na hlad<\/a>, preto si ho ur\u010dite pre\u010d\u00edtajte d\u00f4kladne sk\u00f4r, ako sa rozhodnete, \u010di je tento sp\u00f4sob stravovania vhodn\u00fd aj pre v\u00e1s.&nbsp;<\/p>\n\n\n\n<p>Ak budete ma\u0165 poruke v\u0161etky potrebn\u00e9 inform\u00e1cie a d\u00f4kladne pochop\u00edte to, ako funguje preru\u0161ovan\u00fd p\u00f4st, ur\u010dite by ho v\u00e4\u010d\u0161ina z v\u00e1s mala vysk\u00fa\u0161a\u0165. Budete stopercentne benefitova\u0165 zo v\u0161etk\u00fdch potenci\u00e1lnych v\u00fdhod pre zdravie v\u00e1\u0161ho organizmu!<\/p>\n\n\n\n<p>Zdroje<\/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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Preru\u0161ovan\u00fd p\u00f4st sa stal najpopul\u00e1rnej\u0161ou di\u00e9tou v roku 2020. \u010ci u\u017e to bola verzia 16:8, 5:2 alebo len postenie sa po\u010das pracovn\u00fdch dn\u00ed,&nbsp; tento trend zasiahol len v USA 17 mili\u00f3nov \u013eud\u00ed.&nbsp; Ako pri v\u0161etk\u00fdch trendoch a m\u00f3dnych di\u00e9tach, nielen be\u017en\u00ed \u013eudia, ale aj zn\u00e1me osobnosti zaplavovali Instagram svojimi pr\u00edbehmi o dosiahnutom pokroku a 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