{"id":16295,"date":"2024-01-10T14:03:04","date_gmt":"2024-01-10T14:03:04","guid":{"rendered":"https:\/\/stebby.eu\/?p=16295"},"modified":"2024-01-10T14:03:05","modified_gmt":"2024-01-10T14:03:05","slug":"ekspert-selgitab-kas-toitumise-jalgimine-on-vajalik-koigile-ning-kas-oige-toiduga-on-voimalik-sportlikke-tulemusi-kiiresti-parandada","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/ekspert-selgitab-kas-toitumise-jalgimine-on-vajalik-koigile-ning-kas-oige-toiduga-on-voimalik-sportlikke-tulemusi-kiiresti-parandada\/","title":{"rendered":"Ekspert selgitab: kas toitumise j\u00e4lgimine on vajalik k\u00f5igile ning kas \u00f5ige toiduga on v\u00f5imalik sportlikke tulemusi kiiresti parandada"},"content":{"rendered":"\n

Doktorant, elup\u00f5line spordientusiast ja NET spordihalli spordijuht Krete Junson ei \u00fctle sportlikele v\u00e4ljakutsetele kunagi ei ning teab h\u00e4sti, millest toituda, et saada veelgi rohkem energiat oma p\u00e4eva. Kui palju sina oma toidulauast tead ning kuidas on toidust saadav seotud meie igap\u00e4evaelu, tervise ja saavutustega?Foto: Stebby<\/small><\/p>\n\n\n\n

Igal aastal r\u00e4\u00e4gitakse j\u00f5ulutoidust nii head kui halba. Paljud ootavad pikisilmi, et nautida verivorste, teised aga nurisevad, et kogu aasta jooksul paika loksunud toitumisharjumused kukuvad sel ajal kokku.<\/p>\n\n\n\n

Tartu \u00dclikooli doktorant ja spordientusiast Krete Junson<\/strong> annab Stebby taskuh\u00e4\u00e4lingus \u201cSamm-sammult heaoluni\u201d vastused k\u00fcsimustele, miks me s\u00f6\u00f6me, kuidas oleks tark tervislikumalt s\u00fc\u00fca ja mis meie toitumisest l\u00f5puks s\u00f5ltub. Seda k\u00f5ike nii tavainimese kui ka sportlikke tulemusi jahtiva harrastaja vaatevinklist.<\/p>\n\n\n\n

Kui otsid toitumisalast n\u00f5ustamist v\u00f5i juhiseid, leiad spetsialisti v\u00f5i abivahendi Stebbyst SIIT<\/a>.<\/p>\n\n\n\n

Stebby taskuh\u00e4\u00e4lingu \u201cSamm-sammult heaoluni\u201d episoodi #7 saad kuulata\u00a0SIIT<\/a>.<\/p>\n\n\n\n

Miks me s\u00f6\u00f6me?<\/strong><\/p>\n\n\n\n

Toitumise juures on oluline m\u00f5ista, et me s\u00f6\u00f6me energia saamiseks. Me v\u00f5iksime tunnetada oma kehale vajalikku energiakogust, kuid see on igal indiviidil erinev ning s\u00f5ltub sellest, mida p\u00e4eva jooksul tehakse, et oma keha koormata. Vastavalt sellele tuleb kehale ka \u00f5iget k\u00fctust anda.<\/p>\n\n\n\n

Mis annab meile m\u00e4rku, et toitumisega ei ole k\u00f5ik korras?<\/strong><\/p>\n\n\n\n

Suur tagasiside meile k\u00f5igile on kehakaal. Kui sa tead, et kehakaal on p\u00fcsinud aastast aastasse ja enesetunne on hea, siis see juba n\u00e4itab, et sa tegelikult tarbid enam-v\u00e4hem \u00f5iget toitu ja pakud enda kehale \u00f5iges koguses energiat. Kui kehakaal tasapisi t\u00f5useb, siis see viitab, et tarbid ilmselt liiga palju energiat ja kogu \u00fcleliigse energia oskab keha muuta rasvavaruks, mist\u00f5ttu kehakaal t\u00f5useb. Kui tarbime liiga v\u00e4he energiat ja oleme energiapuuduses, siis me ilmselt ei tunneks ennast h\u00e4sti, oleksime v\u00e4sinud ja kehakaal langeks.<\/p>\n\n\n\n

Kas toitumise j\u00e4lgimine on k\u00f5igile vajalik? <\/strong><\/p>\n\n\n\n

Kui kehaga on k\u00f5ik h\u00e4sti, tervis on korras, kehakaal on normis, tunneme end niisama ja trennis h\u00e4sti ning ei m\u00f5tle, et meil on justkui mingi toitumisprobleem, siis ei ole seda otseselt vaja. Kui tahta olla teadlikum, siis muidugi v\u00f5ib \u2013 p\u00f6\u00f6rata t\u00e4helepanu enda toitumisele ei tee mitte kellelegi halba.<\/p>\n\n\n\n

Esiteks me s\u00f6\u00f6me intuitiivselt ehk enesetunde j\u00e4rgi seda, mida keha justkui vajab. Teisalt k\u00f5ikidel inimestel need mehhanismid niimoodi ei t\u00f6\u00f6ta, sest kaubavalik on niiv\u00f5rd suur ja lai ning me v\u00f5ime leida poeletilt \u00fcliv\u00e4ikeseid tooteid, mille sees on tohutult palju energiat ning sellist asja s\u00fc\u00fces me ei saagi aru, et n\u00fc\u00fcd s\u00f5in 600 kilokalorit endale korraga sisse. Seega, kui on huvi, siis on sildi pealt lugemine justkui esimene ja k\u00f5ige lihtsam samm oma toitumise j\u00e4lgimisega alustamiseks. <\/p>\n\n\n\n

Mida toitumine m\u00f5jutab?<\/strong><\/p>\n\n\n\n

Toitumine on seotud paljuga: vaimne tervis, kehakaal, energiatase, immuunsus, \u00fcle\u00fcldine tervis, meie seedimine, enesetunne, kuidas me vananeme, milline on meie kehakompositsioon ja kui mitmekesine on meie mikrofloora. <\/p>\n\n\n\n

N\u00e4iteks mida vanemaks me j\u00e4\u00e4me, seda rohkem hakkab lihasmass h\u00e4\u00e4buma ehk see on vananemisega kaasnev faktor. Kui me p\u00f6\u00f6rame toitumisele rohkem t\u00e4helepanu, n\u00e4iteks tarbides rohkem valgurikkaid tooteid, siis meil on v\u00f5imalik seda lihasmassi h\u00e4\u00e4bumist pidurdada ja seel\u00e4bi justkui kauem nooremana p\u00fcsida.<\/p>\n\n\n\n

Kas toitumis\u00e4pid ja nutivahendid on meile abiks v\u00f5i hoopis jalus?<\/strong><\/p>\n\n\n\n

Igasugused nutilahendused, mis muudavad meie jaoks n\u00e4iteks toitumisp\u00e4eviku pidamise kiiremaks, lihtsamaks ja k\u00e4ep\u00e4rasemaks, on tegelikult toredad, sest kui veel \u00e4ppe ei olnud, pidi seda k\u00f5ike tegema vihikusse. On ikkagi inimesi, kes peavad mingil hetkel enda elus pisut toitumist anal\u00fc\u00fcsima ja \u00fcle vaatama ning k\u00f5ige parem lahendus selleks oli p\u00e4eviku pidamine. Samas tundub sellise vihiku pidev kaasa tassimine iga suut\u00e4ie kirja panemise p\u00e4rast kohmakas. N\u00fc\u00fcd on see lihtsam, eriti triipkoodi lugemise lahendus, mille saab otse poest \u00e4ppi skaneerida.  <\/p>\n\n\n\n

Kui r\u00e4\u00e4kida kalorite p\u00f5letamise lugemisest, siis igal nutikella br\u00e4ndil on t\u00e4psuse osas oma k\u00f5ikumise variatiivsus. See s\u00f5ltub omakorda tegevusest, mis treeningut sa justkui j\u00e4lgid, ning ka sellest informatsioonist, mis sa sinna enda f\u00fc\u00fcsilisteks n\u00e4itajateks (pikkus, kaal ja vanus) sisestanud oled. M\u00f5ned teadusuuringud on leidnud, et nutivahenditega loetud kalorite hulk v\u00f5ib olla suisa 90 protsenti erinev tegelikkusest. Siiski ei tasu neid maha kanda ja n\u00e4iteks t\u00e4naseks on v\u00e4lja tulnud, et Apple Watch on \u00fche levinuima kellana ka \u00fcks t\u00e4psemaid energia, pulsi, kaloraa\u017ei ja taoliste n\u00e4itajate lugemisel. <\/p>\n\n\n\n

Lisaks on nutilahendused siiski toredad, kui inimesed leiavad v\u00f5ib-olla mingi eesm\u00e4rgi, et neil on vaja see kogus energiat v\u00f5i liikumist t\u00e4nasel p\u00e4eval t\u00e4is teha. Oluline on, et see ei muutuks kinnisideeks.<\/p>\n\n\n\n

Kas toitumine on imev\u00f5ti kaalu langetamiseks?<\/strong><\/p>\n\n\n\n

N\u00f5ustamisel vaatan ma tegelikult esimese asjana kehalist aktiivsust, sest see k\u00e4ib k\u00e4sik\u00e4es toitumisega. Lisaks sellele on suur faktor ka uni.  Sellest tulenevalt vaatlen, millise aspekti kallal k\u00f5ige lihtsamini t\u00f6\u00f6tama saab hakata.<\/p>\n\n\n\n

Tavaliselt on esimene silmatorkav faktor kehaline aktiivsus, mis on inimestel madal. Seega soovitan ma suurendada liikumist ehk n\u00e4iteks v\u00e4ljas jalutamist, mis on k\u00f5ige lihtsam versioon \u00fcldse liikumisest ja loodetavasti tuleb sealt edasi juba mingisugunegi eesm\u00e4rgip\u00e4rane treening. Seej\u00e4rel alles v\u00f5tame luubi alla tasapisi paremad valikud toitumises.<\/p>\n\n\n\n

\u00dckski algne n\u00f5uanne ei tohiks olla selline, et see p\u00f6\u00f6rab inimese eluviisi pea peale. Kui inimene on iga p\u00e4ev \u0161okolaadi s\u00f6\u00f6nud, siis muidugi ei ole see k\u00f5ige parem valik, aga kui ta on harjumusp\u00e4raselt seda teinud, siis ma ei saa talle \u00f6elda, et homsest on k\u00f5ik. See viiks ta ilmselt seitsme p\u00e4eva p\u00e4rast musta stressi ja ta tahaks k\u00f5ik \u0161okolaadid \u00e4ra s\u00fc\u00fca. <\/p>\n\n\n\n

Seet\u00f5ttu tuleks alustada samm-sammult, k\u00f5igepealt anal\u00fc\u00fcsida tema energiakulu ja siis vaataks \u00fcle, mis seal toitumises valesti on. V\u00f5taks ehk koguseid v\u00e4iksemaks ja hakkaks tasapisi seda \u0161okolaaditahvlit mudima n\u00e4iteks mandariini poole.<\/p>\n\n\n\n

Kas toiduga on v\u00f5imalik sportlikke tulemusi kiiresti parandada?<\/strong><\/p>\n\n\n\n

Suurim efekt spordis on siiski sellest, kui sa oled j\u00e4rjepidevalt enda toitumisega tubli ja m\u00f5istad, et kui sa tahad maratoni joosta, siis pead ka teadma, missugust k\u00fctust selleks kehale vaja on. Ehk siis s\u00fcsivesikurikast t\u00e4isv\u00e4\u00e4rtuslikku toitu iga p\u00e4ev mitu kuud enne maratoni. Kui p\u00e4ev enne maratoni m\u00f5elda, et s\u00f6\u00f6n h\u00e4sti palju pastat, siis see v\u00f5ib olla kasutegur selles osas, et kehas on olemas energiavaru selleks homseks p\u00e4evaks, aga kui organism ei ole harjunud sellises koguses pastat v\u00f5i s\u00fcsivesikuid t\u00f6\u00f6tlema, siis see v\u00f5ib hoopiski vastupidi stressi tekitada.<\/p>\n\n\n\n

Iga spordiala puhul on teatud soovitused, kas tarbida n\u00e4iteks rohkem s\u00fcsivesikuid v\u00f5i rohkem valkusid. Kui me selle \u00f5ige tasakaalu leiame ja seda j\u00e4rjepidevalt ettevalmistusperioodil hoiame, siis v\u00f5ime k\u00fcll p\u00e4ris mitu protsenti enda sooritust suurendada ja kindlasti ka enda tervist tugevdada. Samas on ka kofeiinil t\u00f5estatud m\u00f5ju: kui seda 30\u201360 minutit enne treeningut tarbida, siis on see t\u00f5esti erguti, kuid see ei sobi k\u00f5igile ning k\u00f5ik on j\u00e4llegi v\u00e4ga individuaalne. <\/p>\n\n\n\n

Toitumine ja tervis k\u00e4ivad k\u00e4sik\u00e4es koos 9000 teenusega Stebbys. Leia oma lemmik SIIT<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"Doktorant, elup\u00f5line spordientusiast ja NET spordihalli spordijuht Krete Junson ei \u00fctle sportlikele v\u00e4ljakutsetele kunagi ei ning teab h\u00e4sti, millest toituda, et saada veelgi rohkem energiat oma p\u00e4eva. Kui palju sina oma toidulauast tead ning kuidas on toidust saadav seotud meie igap\u00e4evaelu, tervise ja saavutustega?Foto: Stebby Igal aastal r\u00e4\u00e4gitakse j\u00f5ulutoidust nii head kui halba. Paljud ootavad…","protected":false},"author":8,"featured_media":16296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,25,21],"tags":[],"class_list":["post-16295","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-tervis","category-toit"],"yoast_head":"\nEkspert selgitab: kas toitumise j\u00e4lgimine on vajalik k\u00f5igile ning kas \u00f5ige toiduga on v\u00f5imalik sportlikke tulemusi kiiresti parandada - Stebby<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stebby.eu\/et\/ekspert-selgitab-kas-toitumise-jalgimine-on-vajalik-koigile-ning-kas-oige-toiduga-on-voimalik-sportlikke-tulemusi-kiiresti-parandada\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ekspert selgitab: kas toitumise j\u00e4lgimine on vajalik k\u00f5igile ning kas \u00f5ige toiduga on v\u00f5imalik sportlikke tulemusi kiiresti parandada - Stebby\" \/>\n<meta property=\"og:description\" content=\"Doktorant, elup\u00f5line spordientusiast ja NET spordihalli spordijuht Krete Junson ei \u00fctle sportlikele v\u00e4ljakutsetele kunagi ei ning teab h\u00e4sti, millest toituda, et saada veelgi rohkem energiat oma p\u00e4eva. 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