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Időszakos böjt: kávé fogyasztható, de figyeljünk az egészséges táplálkozásra is.

Életmód

Időszakos böjt: érvek, ellenérvek és módszerek

Az időszakos böjt (intermittent fasting, IF) egyre népszerűbb étkezési módszer az egészségtudatos emberek körében, akik a súlykontroll mellett a koplalás révén beinduló sejtmegújulást, azaz az autofágia mechanizmusát is támogatnák szervezetükben. A következő blogposztban részletesen bemutatjuk az étkezési gyakorlat különböző formáit, előnyeit, lehetséges hatásait, buktatóit, és tanácsokat adunk, hogyan érdemes elkezdeni és végezni, ha valaki fogyásra szeretné használni a módszert.

 

Az időszakos böjt formái és alapvetései 

Az IF nem egy hagyományos diéta, hanem egy étkezési forma, amely váltakozó böjtölési és étkezési időablakokkal operál. A módszer nem azt határozza meg, hogy milyen ételeket kell fogyasztani, hanem azt, hogy mikorra kell az étkezéseket időzíteni. Mivel az emberiség számára a táplálék nem volt mindig hozzáférhető az evolúció során, a böjtölés nem egy szokatlan esemény: gyakorlatilag úgy fejlődtünk ki, hogy képesek legyünk akár hosszabb ideig is étel nélkül életben maradni. Nem is beszélve a vallási vagy a spirituális okokból történő koplalásról, ami nemcsak az iszlámban, hanem a kereszténységben, a judaizmusban és a buddhizmusban is fontos szerepet tölt be. 

 

A módszer 5 legismertebb formája: 

1. Az időkorlátos napi étkezés, ami egy 24 órás intervallumban 12 órán át vagy hosszabb ideig tartó böjtölést és a fennmaradó órákban történő étkezéseket foglalja magában.  

Altípusai az  

  • az időszakos böjt 16/8 órás módszere, ami napi szinten egy 16 órás böjtöt és egy 8 órás étkezési ablakot foglal magában; 
  • az időszakos böjt 14/10 órás módszere, ami napi szinten egy 14 órás böjtöt és egy 10 órás étkezési ablakot foglal magában; 
  • az időszakos böjt 12/12, ami napi szinten egy 12 órás böjtöt és egy 12 órás étkezési ablakot foglal magában. 

Az ideális étkezési és böjtölési időablakok megtalálása ennél a módszernél eltarthat egy ideig, különösen, ha valaki aktív életet él sok testmozgással, vagy ha jellemzően éhesen ébred reggelente. Utóbbi esetben érdemes inkább a vacsorát kihagyni, és még délelőtt megejteni az első étkezést.  

1. Az 5:2 étrend lényegében egy részleges böjt, amelynek lényege, hogy a hét 5 napján a szokásos módon étkezünk, a fennmaradó 2 napon pedig 500-600 kalórára korlátozzuk a kalóriabevitelt. A böjti napok között legalább 1 koplalásmentes napnak kell lennie. 

2. Az Eat Stop Eat vagy heti 24 órás böjti nap(ok) módszer heti egyszer vagy kétszer 24 órás böjtöt jelent, például ha egyik nap este 7 órától másnap este 7 óráig nem eszünk semmit. Mivel ez a böjtölés egy kissé haladóbb változata, csak akkor próbáljuk ki, ha már eléggé otthonosan mozgunk a koplalás világában. 

3. A váltakozó napos böjtölésnél az a cél, hogy minden második nap böjtöljünk. Van aki ilyenkor a böjti napokon teljesen mellőzi a szilárd ételeket, míg mások akár 500 kalóriát is megengednek maguknak, de létezik olyan szigorú változat is, amely minden második nap 0 kalóriát engedélyez. 

4. A harcos diéta (Warrior Diet) valójában az időszakos böjt 20/4 órás változata, és az első olyan népszerű étrendek közé tartozik, amelyek az intermittent fasting metódusa szerint működnek. Ez a módszer abból áll, hogy napközben kis mennyiségű nyers gyümölcsöt és zöldséget fogyasztunk, este pedig egy nagyobb vacsorát. 

 

Az időszakos böjtölés előnyei 

Az időszakos böjtölésnek számos jótékony hatást tulajdonítanak, többek között: 

  • Növelheti az inzulinérzékenységet. és csökkentheti az inzulinszintet. 
  • Csökkentheti a vérnyomást, a koleszterinszintet és a gyulladásos markereket. 
  • A böjt hatására beinduló autofágia révén a szervezet megszabadul a sérült sejtektől, illetve újrahasznosítja, megjavítja azokat. 

 

Időszakos böjt fogyást elősegítő hatásai 

Azáltal, hogy korlátozzuk az étkezési ablakot, kevesebb idő áll rendelkezésre az evésre, ami természetes módon csökkentheti a kalóriabevitelt. Emellett a hosszabb étkezési szünetnek köszönhetően a szervezet elkezdi felhasználni a zsírraktárakat energiaként, ami elősegíti a zsírégetést és a fogyást. 

 

Az időszakos böjt hatása a táplálkozási szokásokra 

A módszer emellett elősegítheti a egészségesebb ételválasztást és a jobb táplálkozási szokások kialakítását, mivel az étkezési ablak alatt ügyelni kell a kellő mennyiségű minőségi tápanyagok bevitelére is. 

 

Időszakos böjt nőknek 

A nők hormonrendszere érzékenyebben reagál az étrendi változásokra, mint a férfiaké. A böjtölés hatással lehet a menstruációs ciklusra, a termékenységre és az általános hormonális egyensúlyra is. Emiatt különösen fontos, hogy a nők óvatosan és fokozatosan vezessék be a időszakos böjti étrendet, figyelve a testük jelzéseire. 

 

Időszakos böjt: gyakori kérdések 

A módszer a kedvező vélemények és a látványos eredmények mellett rengeteg kérdést és kétséget is felvet. 

 

Ki próbálhatja ki az időszakos böjtöt? 

A módszer többnyire biztonságos az egészséges felnőttek számára, de nem ajánlott mindenkinek. Különösen óvatosnak kell lenniük  

  • a terhes vagy szoptató nőknek,  
  • a cukorbetegeknek, 
  • a gyógyszeres kezelés alatt állóknak, illetve 
  • azoknak is, akiknek a kórtörténetében étkezési rendellenességek szerepelnek.  

Mindig konzultáljunk orvosunkkal, mielőtt elkezdjük a koplalást! 

 

Az időszakos böjt alatt mit lehet enni? 

Fontos, hogy az étkezési időablak nem jelenti azt, hogy ebben az időszakban bármit bűntelenül megehetünk. Ilyenkor is figyeljünk a megfelelő tápanyagbevitelre, étkezéseink gerincét pedig az egészséges, minőségi élelmiszerekből állítsuk össze. Ha például a rendelkezésre álló 8 órában csak szénhidrátdús ételeket fogyasztunk, ráadásul korlátlanul, abból garantáltan nem lesz fogyás. 

 

Mi szakítja meg a böjtöt, és mi nem?

  • Bármilyen étel vagy ital megszakítja a böjtöt, ami kalóriát tartalmaz.
  • Tiszta vizet lehet inni korlátlanul, mivel a hidratáltság fenntartása kiemelten fontos.
  • Koffeinmentes vagy koffeines fekete kávé ízesítés nélkül megengedett, mivel nem tartalmaz kalóriát és segíthet az éhségérzet csökkentésében. Viszont még egy kis mennyiségű tej, növényi tej vagy tejszín a kávéban vagy a teában is megszakíthatja a böjtöt.
  • Fekete, zöld, vagy gyógynövény tea cukor és egyéb adalékanyagok nélkül fogyasztható.
  • Az elektrolitokat tartalmazó italok (kalória nélkül) segíthetnek az elektrolit egyensúly fenntartásában, így ezeket lehet fogyasztani a böjti szakaszban is.
  • Még a cukormentes rágógumi is inzulinválaszt válthat ki, ezért nem ajánlott.
  • A citromlé, ízesített víz, vagy bármilyen kalóriát tartalmazó ital megszakíthatja a böjtöt és befolyásolhatja az autófágia folyamatát

 

Időszakos böjt kezdőknek: hogyan fogjunk hozzá? 

Az időszakos böjt elkezdése előtt fontos néhány dolgot figyelembe venni: 

  • Kezdjük lassan, és csak fokozatosan növeljük a böjtölési időt, hogy a szervezetünk hozzászokjon a változásokhoz. 
  • Az étkezési időszakban tápanyagokban gazdag, kiegyensúlyozott ételeket fogyasszunk. 
  • Igyunk sok vizet a böjtölési időszak alatt is. 
  • Figyeljünk a testünk jelzéseire: ha bármilyen negatív hatást tapasztalunk, konzultáljunk orvosunkkal. 

 

Időszakos böjt: könyvek is segítik a módszer elsajátítását.

Intermittent fasting diéta? Az ecofamily segít! 

Ha az egészséges táplálkozáshoz keresel minőségi termékeket, nálunk jó helyen jársz! Legyen szó akár a fogyókúrádat támogató készítményekről, Szafi termékekről, protein-fehérje termékekről, egészséges magvakról rizsről, gabonákról, hüvelyesekről vagy szuperfoodokról, az ecofamily-nél minden megtalálsz. Rendelj otthonod kényelméből webshopunkban könnyen és gyorsan, vagy látogass el üzleteink egyikébe! 

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