{"id":8110,"date":"2023-01-17T00:00:00","date_gmt":"2023-01-16T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/je-sacharidova-zataz-vhodna-iba-pre-vrcholovych-sportovcov\/"},"modified":"2023-01-17T00:00:00","modified_gmt":"2023-01-16T23:00:00","slug":"je-sacharidova-zataz-vhodna-iba-pre-vrcholovych-sportovcov","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/je-sacharidova-zataz-vhodna-iba-pre-vrcholovych-sportovcov\/","title":{"rendered":"Je sacharidov\u00e1 z\u00e1\u0165a\u017e vhodn\u00e1 iba pre vrcholov\u00fdch \u0161portovcov?"},"content":{"rendered":"<p>N\u00e1ro\u010dn\u00fd pretek alebo d\u00f4le\u017eit\u00fd z\u00e1pas &#8211; sacharidov\u00e1 z\u00e1\u0165a\u017e je v t\u00fdchto pr\u00edpadoch jedn\u00fdm z krokov na dlhodob\u00e9 udr\u017eanie energie.<\/p>\n<h3>Pr\u00edprava na z\u00e1\u0165a\u017e organizmu<\/h3>\n<p>Sacharidy pre na\u0161e telo predstavuj\u00fa <strong>hlavn\u00fd zdroj energie<\/strong>. Rozkladaj\u00fa sa na gluk\u00f3zu, typ cukru, ktor\u00fd sa pou\u017e\u00edva na podporu funkcie buniek. Ke\u010f sa t\u00e1to energia nevyu\u017eije okam\u017eite, palivo sa premen\u00ed na glykog\u00e9n a ulo\u017e\u00ed sa v pe\u010deni a svalovom tkanive.<\/p>\n Ulo\u017een\u00fd glykog\u00e9n sa posiela do svalov po\u010das intenz\u00edvneho \u0161portovania. zdroj: unsplash.com\n<p>Sacharidov\u00e1 z\u00e1\u0165a\u017e bola zaveden\u00e1 v 60. rokoch minul\u00e9ho storo\u010dia pred dostato\u010dn\u00fa v\u00fddr\u017e \u0161portovcov. Vyu\u017e\u00edva sa najm\u00e4 v\u00a0r\u00e1mci <strong>vytrvalostn\u00fdch \u00a0\u0161portov\u00fdch discipl\u00edn<\/strong>, ako je napr\u00edklad:<\/p>\n<ul>\n<li>marat\u00f3n<\/li>\n<li>pl\u00e1vanie<\/li>\n<li>etapov\u00e9 preteky profesion\u00e1lnych cyklistov<\/li>\n<li>triatlon<\/li>\n<li>\u013eadov\u00fd hokej<\/li>\n<li>futbal<\/li>\n<li>beh na ly\u017eiach<\/li>\n<\/ul>\n<p>Zlep\u0161enie v\u00fdkonu sa okrem poctiv\u00e9ho tr\u00e9ningu\u00a0 podar\u00ed dosiahnu\u0165\u00a0 zv\u00fd\u0161en\u00edm mno\u017estva energie, ktor\u00e1 sa uklad\u00e1 do svalov. Ak by teda odmietol organizmus spolupracova\u0165, \u0161portovcovi by nepomohlo ani \u0161pi\u010dkov\u00e9 vybavenie. Sacharidov\u00e1 z\u00e1\u0165a\u017e je preto d\u00f4le\u017eitou s\u00fa\u010das\u0165ou pr\u00edpravy predt\u00fdm, ne\u017e sa atl\u00e9ti dostan\u00fa pred \u0161tartovaciu \u010diaru.<\/p>\n<h3>V \u010dom s\u00fa sacharidy prospe\u0161n\u00e9?<\/h3>\n<p>Sacharidy, respekt\u00edve uh\u013eohydr\u00e1ty s\u00fa jednou z troch<strong> makro\u017eiv\u00edn<\/strong> \u2013 spolu s bielkovinami a tukmi \u2013 ktor\u00e9 na\u0161e telo denne potrebuje. Existuj\u00fa tri hlavn\u00e9 typy sacharidov: \u0161kroby, vl\u00e1knina a cukry.<\/p>\n<p>\u0160kroby sa \u010dasto ozna\u010duj\u00fa ako<strong> komplexn\u00e9 sacharidy<\/strong>. Nach\u00e1dzaj\u00fa sa v obilnin\u00e1ch, strukovin\u00e1ch a \u0161krobovej zelenine (zemiaky a kukurica). Cukry s\u00fa zn\u00e1me ako jednoduch\u00e9 sacharidy. Pr\u00edrodn\u00e9 cukry s\u00fa v zelenine, ovoc\u00ed, mlieku a mede. Pridan\u00e9 cukry obsahuj\u00fa spracovan\u00e9 potraviny \u2013 \u00a0sirupy, sladk\u00e9 n\u00e1poje a sladkosti.<\/p>\n Hoci existuje ve\u013ea v\u00fdhod uh\u013eohydr\u00e1tov, mus\u00edme sa uisti\u0165, \u017ee ich konzumujeme s mierou. Di\u00e9ta s vysok\u00fdm obsahom sacharidov m\u00f4\u017ee sp\u00f4sobi\u0165 vysok\u00fa hladinu cukru v krvi a nechcen\u00e9 priberanie. zdroj: unsplash.com\n<p>Sacharidy pom\u00e1haj\u00fa poh\u00e1\u0148a\u0165 \u00a0mozog, obli\u010dky, srdcov\u00e9 svaly a centr\u00e1lny nervov\u00fd syst\u00e9m. Vl\u00e1knina je uh\u013eohydr\u00e1t, ktor\u00fd pom\u00e1ha pri tr\u00e1ven\u00ed, udr\u017eiava pocit s\u00fdtosti a zabezpe\u010duje hladinu cholesterolu v krvi pod kontrolou.<\/p>\n<p>Strava s nedostatkom sacharidov sp\u00f4sobuje:<\/p>\n<ul>\n<li>boles\u0165 hlavy<\/li>\n<li>\u00fanavu<\/li>\n<li>\u0165a\u017ekosti s koncentr\u00e1ciou<\/li>\n<li>nevo\u013enos\u0165<\/li>\n<li>z\u00e1pchu<\/li>\n<\/ul>\n<h3>Po\u010d\u00favajte svoje telo<\/h3>\n<p>Ak sa \u010dlovek pripravuje na\u00a0 <strong>zvl\u00e1dnutie vytrvalostn\u00e9ho \u0161portu po prv\u00fd raz<\/strong>, odpor\u00fa\u010da sa vysk\u00fa\u0161a\u0165 si sacharidov\u00fa z\u00e1\u0165a\u017e e\u0161te pred zah\u00e1jen\u00edm s\u00fa\u0165a\u017ee. Niektor\u00ed \u013eudia m\u00f4\u017eu zisti\u0165, \u017ee sa po nadmernom pr\u00edjme uh\u013eohydr\u00e1tov c\u00edtia unavene alebo naf\u00faknuto.<\/p>\n<p>V\u00e4\u010d\u0161ina \u013eud\u00ed dok\u00e1\u017ee zo sacharidov ulo\u017ei\u0165 v pe\u010deni a svaloch 1800 a\u017e 2000 kal\u00f3ri\u00ed. Tieto z\u00e1soby poskytn\u00fa energiu na <strong>60 a\u017e 90 min\u00fat<\/strong> intenz\u00edvnej \u010dinnosti. Pribli\u017ene de\u0148 pred s\u00fa\u0165a\u017eou by sa pr\u00edjem sacharidov mal zv\u00fd\u0161i\u0165 pribli\u017ene na sacharidov 10 gramov na kilogram telesnej hmotnosti.<\/p>\n<p>Po\u010det potrebn\u00fdch uh\u013eohydr\u00e1tov sa m\u00f4\u017ee l\u00ed\u0161i\u0165 v z\u00e1vislosti od telesnej stavby. \u0160t\u00fadie nazna\u010duj\u00fa, \u017ee optim\u00e1lne rozp\u00e4tie je 8 gramov a\u017e 12 gramov.<\/p>\n<h3>V\u0161etk\u00e9ho ve\u013ea \u0161kod\u00ed<\/h3>\n<p>Chutn\u00e1 pizza, cestoviny alebo zemiaky po\u010das cel\u00e9ho t\u00fd\u017ed\u0148a znej\u00fa l\u00e1kavo, ale z\u00e1le\u017e\u00ed na tom, ako dlho sa potrebujeme udr\u017ea\u0165 v najlep\u0161ej forme. Pre <strong>maximaliz\u00e1ciu \u0161portov\u00e9ho v\u00fdkonu<\/strong> by sa sacharidov\u00e1 z\u00e1\u0165a\u017e mala vykona\u0165 po\u010das jedn\u00e9ho d\u0148a.<\/p>\n<p>Na ukladanie svalov\u00e9ho glykog\u00e9nu sa v\u0161ak nemus\u00edte vrhn\u00fa\u0165 tesne pred pretekmi. <strong>Proces trv\u00e1 tri a\u017e p\u00e4\u0165 dn\u00ed<\/strong>, preto sa vo forme udr\u017e\u00edte, aj ke\u010f si jed\u00e1lni\u010dek uprav\u00edte tri dni pred s\u00fa\u0165a\u017eou.<\/p>\n Existuje nieko\u013eko \u0161pecifick\u00fdch programov na zah\u00e1jenie sacharidovej z\u00e1\u0165a\u017ee. Hlavn\u00e9 rozdiely medzi nimi s\u00fa ich trvanie a mno\u017estvo cvi\u010den\u00ed, ktor\u00e9 zah\u0155\u0148aj\u00fa. zdroj: unsplash.com\n<p>Ak sa \u0161portovci z\u00fa\u010dast\u0148uj\u00fa <strong>dlhotrvaj\u00facich podujat\u00ed<\/strong>, sacharidov\u00e1 z\u00e1\u0165a\u017e pretrv\u00e1va. Svalov\u00fd glykog\u00e9n sa fyzickou aktivitou vy\u010derp\u00e1va, preto potrebuj\u00fa dostatok energie na poh\u00e1\u0148anie cvi\u010denia.<\/p>\n<p>D\u00f4le\u017eit\u00e9 je spolupracova\u0165 so<strong> \u0161portov\u00fdm dietol\u00f3gom<\/strong>, ktor\u00fd nastav\u00ed vhodn\u00fd program. V\u010faka spr\u00e1vnemu v\u00fdstupu sa zvy\u0161uje \u0161anca, \u017ee atl\u00e9t \u2013 cyklista \u2013 hokejista z\u00edska dostatok energie aj na oslavy po skon\u010den\u00ed s\u00fa\u0165a\u017ee.<\/p>\n<p><strong>Zdroje: www.livescience.com, www.verywellfit.com<\/strong><\/p>\n<p><strong>Zdroj titulnej fotografie: www pixabay.com<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>N\u00e1ro\u010dn\u00fd pretek alebo d\u00f4le\u017eit\u00fd z\u00e1pas &#8211; sacharidov\u00e1 z\u00e1\u0165a\u017e je v t\u00fdchto pr\u00edpadoch jedn\u00fdm z krokov na dlhodob\u00e9 udr\u017eanie energie. Pr\u00edprava na z\u00e1\u0165a\u017e organizmu Sacharidy pre<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-8110","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8110","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=8110"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8110\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8110"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}