{"id":7870,"date":"2019-11-25T19:52:06","date_gmt":"2019-11-25T19:52:06","guid":{"rendered":"http:\/\/www.speed-fit.hu\/fogyj-d-vitaminnal\/"},"modified":"2021-03-08T16:07:48","modified_gmt":"2021-03-08T15:07:48","slug":"fogyj-d-vitaminnal","status":"publish","type":"post","link":"https:\/\/www.speed-fit.hu\/fogyj-d-vitaminnal\/","title":{"rendered":"Fogyj D-vitaminnal!"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-padding-right:0px;--awb-padding-bottom:0px;--awb-padding-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-1 text-justify\"><p>K\u00f6zismert, hogy a D-vitamin sz\u00e1mos j\u00f3t\u00e9kony hat\u00e1ssal rendelkezik: szerepet j\u00e1tszik csontjaink eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9ben, serkenti az agym\u0171k\u00f6d\u00e9st, meg\u00f3v bizonyos daganatos megbeteged\u00e9sek kialakul\u00e1s\u00e1t\u00f3l. Azt viszont kevesebben tudj\u00e1k, hogy a D-vitamin fogy\u00f3k\u00fara eset\u00e9n is seg\u00edts\u00e9g\u00fcnkre lehet.<\/p>\n<p>A\u00a0D-vitamin\u00a0a zs\u00edrban old\u00f3d\u00f3 vitaminok csal\u00e1dj\u00e1ba tartozik, norm\u00e1lis esetben \u2013m\u00e9rs\u00e9kelt \u00e9g\u00f6v\u00f6n\u2013 m\u00e1rciust\u00f3l okt\u00f3berig a nap\u00a0sugarai hat\u00e1s\u00e1ra\u00a0a b\u0151r k\u00e9pes el\u0151\u00e1ll\u00edtani\u00a0a szervezet sz\u00e1m\u00e1ra sz\u00fcks\u00e9ges mennyis\u00e9get.\u00a0Okt\u00f3ber \u00e9s m\u00e1rcius k\u00f6z\u00f6tt\u00a0azonban gondoskodni kell a D-vitamin p\u00f3tl\u00e1s\u00e1r\u00f3l!<\/p>\n<p>Mivel a D-vitamin szab\u00e1lyozza a <strong>kalcium felsz\u00edv\u00f3d\u00e1s\u00e1t<\/strong>, elengedhetetlen\u00a0a csontok \u00e9s a fogak\u00a0megfelel\u0151 fejl\u0151d\u00e9s\u00e9hez, az <strong>\u00edz\u00fcletek m\u0171k\u00f6d\u00e9s\u00e9hez<\/strong>. Hi\u00e1ny\u00e1ban csontl\u00e1gyul\u00e1s, angolk\u00f3r \u00e9s csontritkul\u00e1s alakulhat ki. Ezen k\u00edv\u00fcl a D-vitamin\u00a0az immunrendszert is er\u0151s\u00edti: ha a szervezetben cs\u00f6kken a mennyis\u00e9ge, k\u00f6nnyebben kapjuk el a fert\u0151z\u0151 betegs\u00e9geket. A D-vitamin hi\u00e1ny k\u00f6zvetlen\u00fcl kapcsolatba hozhat\u00f3 a\u00a0cukorbetegs\u00e9g\u00a0megjelen\u00e9s\u00e9vel, valamint \u00f6sszef\u00fcgg\u00e9sbe hozhat\u00f3 a\u00a0t\u00e9li\u00a0depresszi\u00f3val. Seg\u00edt lek\u00fczdeni a r\u00e1kot, szerepet kap a\u00a0sz\u00edv- \u00e9s \u00e9rrendszeri\u00a0megbeteged\u00e9sek megel\u0151z\u00e9s\u00e9ben, valamint a\u00a0v\u00e9rnyom\u00e1s\u00a0be\u00e1ll\u00edt\u00e1s\u00e1ban. A D-vitamin azonban nem csak a betegs\u00e9gmegel\u0151z\u00e9sben n\u00e9lk\u00fcl\u00f6zhetetlen: hat\u00e1ssal van a szervezet zs\u00edrfelhalmoz\u00e1s\u00e1ra is, ez\u00e1ltal hozz\u00e1j\u00e1rulhat a\u00a0fogy\u00f3k\u00far\u00e1k siker\u00e9hez.<\/p>\n<p><strong>A D-vitamin \u00e9s a tests\u00faly \u00f6sszef\u00fcgg\u00e9se<\/strong><\/p>\n<p>A D-vitamin-hi\u00e1nyra f\u0151k\u00e9nt az id\u0151sek \u00e9s az er\u0151sen t\u00fals\u00falyosak hajlamosak, der\u00fclt ki\u00a0egy kutat\u00e1sb\u00f3l, noha \u00f6sszess\u00e9g\u00e9ben csaknem <strong>az emberek fele nem jut elegend\u0151 mennyis\u00e9ghez<\/strong>. A tud\u00f3sok azonban enn\u00e9l direktebb \u00f6sszef\u00fcgg\u00e9st is meg\u00e1llap\u00edtottak a t\u00fals\u00faly \u00e9s a vitamin bevitele k\u00f6z\u00f6tt.<\/p>\n<p>A D-vitamin-szint emelked\u00e9s\u00e9vel <strong>cs\u00f6kken a rakt\u00e1rozott zs\u00edr mennyis\u00e9ge<\/strong>, der\u00fclt ki egy 218 t\u00fals\u00falyos n\u0151 k\u00f6r\u00e9ben v\u00e9gzett\u00a0kutat\u00e1sb\u00f3l. A r\u00e9sztvev\u0151k egy \u00e9ven kereszt\u00fcl k\u00f6vettek kal\u00f3riacs\u00f6kkentett \u00e9trendet, k\u00e9t csoportra osztva. A di\u00e9t\u00e1z\u00f3k egyik fele D-vitamin-tartalm\u00fa \u00e9trend-kieg\u00e9sz\u00edt\u0151t, a m\u00e1sik fele placeb\u00f3t kapott. Azok, akiknek megfelel\u0151 D-vitamin-szintje volt, \u00e1tlagosan 3,2 kil\u00f3val fogytak t\u00f6bbet.\u00a0Egy\u00a0m\u00e1sik kutat\u00e1sban\u00a0elh\u00edzott n\u0151knek 12 h\u00e9ten \u00e1t adtak D-vitamint. Ez alatt jelent\u0151s s\u00falyveszt\u00e9s nem t\u00f6rt\u00e9nt, \u00e1m a r\u00e9sztvev\u0151k testzs\u00edrsz\u00e1zal\u00e9ka cs\u00f6kkent.\u00a0A D-vitamin a h\u00edz\u00e1st is cs\u00f6kkenti. Egy 4600 id\u0151s n\u0151vel v\u00e9gzett\u00a0kutat\u00e1s kimutatta, hogy n\u00e9gy \u00e9s f\u00e9l \u00e9v alatt j\u00f3val kevesebbet szedtek fel azok, akik elegend\u0151t vittek be a vitaminb\u00f3l.<\/p>\n<p><strong>Hogyan k\u00e9pes a tests\u00falyra hatni?<\/strong><\/p>\n<p>A D-vitamin <strong>befoly\u00e1solja a szerotonin<\/strong>\u00a0nev\u0171 neurotranszmitter szintj\u00e9t, mely az alv\u00e1s min\u0151s\u00e9g\u00e9re \u00e9s a hangulatra is hat, \u00edgy ezen kereszt\u00fcl k\u00f6zvetetten is r\u00e9szt vehet az <strong>\u00e9tv\u00e1gy alak\u00edt\u00e1s\u00e1n<\/strong> kereszt\u00fcl a tests\u00faly szab\u00e1lyoz\u00e1s\u00e1ban.\u00a0Egyes tud\u00f3sok felt\u00e9telezik, hogy a zs\u00edrsejteken tal\u00e1lhat\u00f3 speci\u00e1lis D-vitamin-receptorok k\u00f6zlik a sejttel, hogy az a tartalm\u00e1t (a zs\u00edrt) \u00e9gesse el energi\u00e1v\u00e1, vagy ink\u00e1bb t\u00fals\u00faly form\u00e1j\u00e1ban rakt\u00e1rozza el rosszabb id\u0151kre \u2013 a szerint, hogy a D-vitamin aktiv\u00e1lja-e ezeket a receptorokat vagy sem.<\/p>\n<p>Az <strong>agysejtek<\/strong>, amelyek az anyagcser\u00e9t, valamint az <strong>\u00e9hs\u00e9get \u00e9s a j\u00f3llakotts\u00e1got kontroll\u00e1lj\u00e1k<\/strong>, szint\u00e9n rendelkeznek D-vitamin- receptorokkal. Ha hi\u00e1nyzik a D-vitamin, al\u00e1bbhagy ezeknek a sejteknek a m\u0171k\u00f6d\u0151k\u00e9pess\u00e9ge, \u00e9s a tel\u00edtetts\u00e9g\u00e9rzet hi\u00e1nya vagy cs\u00f6kken\u00e9se l\u00e9phet fel.<\/p>\n<p>Emellett egy 2011-es, 165 f\u00e9rfival\u00a0v\u00e9gzett kutat\u00e1s kimutatta, hogy a t\u00f6bb D-vitamin a <em>magasabb <\/em><strong>tesztoszteronszinttel<\/strong> is \u00f6sszef\u00fcgg. Ez a hormon pedig <strong>k\u00e9pes cs\u00f6kkenteni a testzs\u00edr mennyis\u00e9g\u00e9t<\/strong>, s\u0151t, seg\u00edt a fogy\u00e1st hossz\u00fa t\u00e1von megtartani.<\/p>\n<p><strong>Mennyit vigy\u00fcnk be?<\/strong><\/p>\n<p>A D-vitamin zs\u00edrban old\u00f3dik. Az emberi szervezet <strong>t\u00e1pl\u00e1l\u00e9kokb\u00f3l &#8211; lazac, makr\u00e9la, ol\u00edva olaj, toj\u00e1s<\/strong> -, \u00e9trend-kieg\u00e9sz\u00edt\u0151kb\u0151l juthat hozz\u00e1, vagy a <strong>napf\u00e9ny<\/strong> hat\u00e1s\u00e1ra maga is k\u00e9pes termelni. A vitamin n\u00e9lk\u00fcl\u00f6zhetetlen a szervezet m\u0171k\u00f6d\u00e9s\u00e9hez, ugyanis a foszfor \u00e9s a kalcium be\u00e9p\u00edt\u00e9s\u00e9ben is r\u00e9szt vesz.\u00a0A napi sz\u00fcks\u00e9gletet neh\u00e9z \u00e9telekb\u0151l fedezni, ez\u00e9rt aj\u00e1nlott, hogy naponta legal\u00e1bb 5-30 percet t\u00f6lts\u00fcnk a napon, akkor is, ha sok D-vitamint fogyasztunk.<\/p>\n<p><strong>Az aj\u00e1nl\u00e1s 600 NE<\/strong> &#8211; nemzetk\u00f6zi egys\u00e9g, azaz 15 mikrogramm, \u00e1m <strong>ez a tests\u00faly f\u00fcggv\u00e9ny\u00e9ben elt\u00e9rhet.<\/strong> A fogy\u00e1shoz p\u00e9ld\u00e1ul\u00a0egy kutat\u00e1s\u00a0enn\u00e9l j\u00f3val nagyobb mennyis\u00e9get aj\u00e1nl: a tests\u00faly minden kilogrammja ut\u00e1n 70-80 NE-t, \u00e1m a fels\u0151 hat\u00e1r itt is megvan, nagyj\u00e1b\u00f3l 4000 NE, noha m\u00e9g 10 000 NE-nek megfelel\u0151 mennyis\u00e9g sem j\u00e1r t\u00faladagol\u00e1ssal r\u00f6vidt\u00e1von. Ennek ellen\u00e9re, ha a 4000 NE-t megk\u00f6zel\u00edt\u0151 mennyis\u00e9g bevitele mellett d\u00f6nt\u00fcnk, mindenk\u00e9ppen <strong>k\u00e9rj\u00fcnk ki el\u0151tte az orvosunk tan\u00e1cs\u00e1t.\u00a0<\/strong><\/p>\n<p>SPEEDFIT &#8211; Fitnesz Mindenkinek!<\/p>\n<p>Szab\u00f3 Judit<\/p>\n<p>szem\u00e9lyi edz\u0151<\/p>\n<p>(Forr\u00e1sok: femina.hu, metodic.hu, vitalitas-magazin.hu)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>K\u00f6zismert, hogy a D-vitamin sz\u00e1mos j\u00f3t\u00e9kony hat\u00e1ssal rendelkezik: szerepet j\u00e1tszik csontjaink eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9ben, serkenti az agym\u0171k\u00f6d\u00e9st, meg\u00f3v bizonyos daganatos megbeteged\u00e9sek kialakul\u00e1s\u00e1t\u00f3l. <\/p>\n","protected":false},"author":2,"featured_media":14832,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fogyj D-vitaminnal! 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