{"id":11,"date":"2024-03-15T18:27:53","date_gmt":"2024-03-15T18:27:53","guid":{"rendered":"https:\/\/terviseleht.eu\/?p=11"},"modified":"2024-03-15T23:20:24","modified_gmt":"2024-03-15T23:20:24","slug":"valgurikas-hommikusook-tahendab-taiskohutunnet-ja-keskendumisvoimet","status":"publish","type":"post","link":"https:\/\/terviseleht.eu\/?p=11","title":{"rendered":"Milline hommikus\u00f6\u00f6k saledab ja parandab keskendumisv\u00f5imet?"},"content":{"rendered":"\n

\"\ud83e\udd63\" Valgurikas hommikus\u00f6\u00f6k on eriti kasulik, sest k\u00fcllastustunde kiire teke on kaalulangetamise ja saledama figuuri s\u00e4ilitamise eeltingimus. Keskendumisv\u00f5ime on aga t\u00e4nap\u00e4eva kiires maailmas erilise ja elulise t\u00e4htsusega. <\/strong><\/p>\n\n\n\n

\"\ud83e\udd58\" “Hommikus\u00f6\u00f6k on p\u00e4eva k\u00f5ige olulisem s\u00f6\u00f6gikord.” Sellele laialt levinud \u00fctlemisele pole siiski – ja m\u00f5neti \u00fcllatuslikult – \u00fcleliia palju teaduslikke t\u00f5endeid taha korjatud.<\/p>\n\n\n\n

\"\ud83c\udde9\ud83c\uddf0\" Taanis uuriti, kuidas erinevad hommikus\u00f6\u00f6git\u00fc\u00fcbid m\u00f5jutavad k\u00fcllastumistunnet ja keskendumisv\u00f5imet ning tulemused on vana kli\u0161ee \u00fclessoojendanud.<\/p>\n\n\n\n

\"\ud83e\udd5a\" Uuringus j\u00e4lgiti 30 rasvunud naist vanuses 18-30 aastat kolme p\u00e4eva jooksul. Naised s\u00f5id kas valgurikast v\u00f5i s\u00fcsivesikuterikast hommikus\u00f6\u00f6ki v\u00f5i ei s\u00f6\u00f6nud seda \u00fcldse. L\u00f5una ajal m\u00f5\u00f5deti naiste k\u00fcllastustunnet, hormoonide taset ja energiatarbimist. Osalejad t\u00e4itsid uuringu ajal keskendumist hindava testi.<\/p>\n\n\n\n

\"\ud83e\udd5b\" “Leidsime, et valgurikas hommikus\u00f6\u00f6k skyri (hapupiimatoode) ja kaeraga suurendas osalejate k\u00fcllastumist ja keskendumisv\u00f5imet, kuid see ei v\u00e4hendanud \u00fcldist energiatarbimist v\u00f5rreldes hommikus\u00f6\u00f6gi vahelej\u00e4tmise v\u00f5i s\u00fcsivesikuterikka hommikus\u00f6\u00f6gi s\u00f6\u00f6misega, ” \u00fctleb Mette Hansen, rahvatervise osakonna dotsent ning \u00fcks uuringu autoreid.<\/p>\n\n\n\n

Sobib see rasvumise vastu v\u00f5itlemiseks ja kaalulangetamiseks?<\/h2>\n\n\n\n

\u00dclekaaluliste inimeste arv kasvab nii Taanis kui ka kogu maailmas. Rasvumisega kaasnevad sageli elustiilihaigused nagu 2. t\u00fc\u00fcpi diabeet.<\/p>\n\n\n\n

\"\ud83e\udd69\" Uuringud kinnitavad, et hommikus\u00f6\u00f6ki s\u00f6\u00f6vatel inimestel on madalam KMI kui neil, kes hommikus\u00f6\u00f6ki ei s\u00f6\u00f6. Valgurikkad toidud tekitavad \u00fcldiselt suurema k\u00fcllastustunde v\u00f5rreldes sama kalorisisaldusega s\u00fcsivesikute- ja rasvarikka toiduga.<\/p>\n\n\n\n

\"\ud83c\udf7d\ufe0f\" “Seet\u00f5ttu katsetasime, kas valgurikas hommikus\u00f6\u00f6k v\u00f5iks olla hea strateegia. Lahendus pole aga nii lihtne,” \u00fctleb Mette Hansen. “Tulemused kinnitavad, et valgurikkad toidud suurendavad k\u00fcllastustunnet, mis on positiivne kaalut\u00f5usu ennetamisel. Samas n\u00e4itavad tulemused ka seda, et selle toitumisstrateegia toimimiseks ei piisa ainult valgurikkast hommikus\u00f6\u00f6gist.”<\/p>\n\n\n\n

\"\ud83e\udd5b\" Mitmel katsealusel oli raskusi kogu skyrist ja kaerast koosneva valgurikka hommikus\u00f6\u00f6gi \u00e4ras\u00f6\u00f6misega. “On intrigeeriv, et kahe erineva koostisega, kuid sama kalorisisaldusega eine k\u00fcllastustunde erinevus v\u00f5ib olla nii suur.\u201d<\/p>\n\n\n\n

\"\ud83c\udf73\" Uuringus osalesid ainult \u00fclekaalulised noored naised ja see oli ka v\u00e4ga l\u00fchiajaline. Vaja on t\u00e4iendavaid uuringuid, et m\u00f5ista, kuidas erinevad hommikus\u00f6\u00f6gid m\u00f5jutavad pikema aja jooksul n\u00e4iteks mikrobioomi, kolesteroolitaset, kehakaalu. <\/p>\n\n\n\n

Allikad: Aarhus University, https:\/\/doi.org\/10.3168\/jds.2023-24152<\/a><\/p>\n\n\n\n

\"\"
Photo by LEVAN TAVADZE.<\/figcaption><\/figure>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Valgurikas hommikus\u00f6\u00f6k on eriti kasulik, sest k\u00fcllastustunde kiire teke on kaalulangetamise ja saledama figuuri s\u00e4ilitamise eeltingimus. Keskendumisv\u00f5ime on aga t\u00e4nap\u00e4eva kiires maailmas erilise ja elulise t\u00e4htsusega. “Hommikus\u00f6\u00f6k on p\u00e4eva k\u00f5ige… <\/p>\n","protected":false},"author":2,"featured_media":29,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[9,14,11,8],"tags":[25,23,18,22,24,21,20,19,17],"class_list":["post-11","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ennetus","category-ilu","category-toit-ja-toidulisandid","category-vaimne-tervis","tag-elustiil","tag-hommikusook","tag-kehakaal","tag-kmi","tag-kolesterool","tag-naised","tag-rasvumine","tag-sook","tag-toit"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/terviseleht.eu\/index.php?rest_route=\/wp\/v2\/posts\/11"}],"collection":[{"href":"https:\/\/terviseleht.eu\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/terviseleht.eu\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/terviseleht.eu\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/terviseleht.eu\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11"}],"version-history":[{"count":10,"href":"https:\/\/terviseleht.eu\/index.php?rest_route=\/wp\/v2\/posts\/11\/revisions"}],"predecessor-version":[{"id":40,"href":"https:\/\/terviseleht.eu\/index.php?rest_route=\/wp\/v2\/posts\/11\/revisions\/40"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/terviseleht.eu\/index.php?rest_route=\/wp\/v2\/media\/29"}],"wp:attachment":[{"href":"https:\/\/terviseleht.eu\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/terviseleht.eu\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/terviseleht.eu\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}