{"id":51,"date":"2021-04-30T13:01:32","date_gmt":"2021-04-30T11:01:32","guid":{"rendered":"https:\/\/carnivore.sk\/?p=51"},"modified":"2021-04-30T13:24:46","modified_gmt":"2021-04-30T11:24:46","slug":"fasting","status":"publish","type":"post","link":"https:\/\/carnivore.sk\/en\/blog\/fasting\/","title":{"rendered":"Intermittent fasting"},"content":{"rendered":"\n

Mysl\u00edm, \u017ee ka\u017ed\u00fd bude so mnou s\u00fahlasi\u0165 ke\u010f poviem, \u017ee \u017eijeme v konzumnej dobe. Ekonomick\u00fd rast posledn\u00e9ho storo\u010dia n\u00e1m zabezpe\u010dil tak\u00e9 mno\u017estvo rozli\u010dn\u00fdch produktov a slu\u017eieb, \u017ee probl\u00e9my ako hladomor, \u010di vojny s\u00fa dnes sk\u00f4r probl\u00e9mami minulosti. Izraelsk\u00fd historik Yuval Harari vo svojej knihe Homo Deus p\u00ed\u0161e jasne: \u201cV roku 2014 malo nadv\u00e1hu vy\u0161e 2,1 miliardy \u013eud\u00ed v porovnan\u00ed s 850 mili\u00f3nmi, ktor\u00ed trpeli podv\u00fd\u017eivou. Pod\u013ea odhadov do roku 2030 prekro\u010d\u00ed hranicu nadv\u00e1hy polovica \u013eudstva. V roku 2010 zabil hladomor a podv\u00fd\u017eiva dohromady okolo 1 mili\u00f3n \u013eud\u00ed, k\u00fdm obezita a\u017e 3 mili\u00f3ny.\u201d Tento post bli\u017e\u0161ie na\u010drtne priam biblick\u00e9 rie\u0161enie, ako by sa t\u00e1to bilancia dala zlep\u0161i\u0165.<\/p>\n\n\n\n

P\u00f4st<\/h2>\n\n\n\n

Alebo aj abstinencia od jedla, je zn\u00e1my od biblick\u00fdch \u010dias, no nejedn\u00e1 sa len o kres\u0165ansk\u00fd fenom\u00e9n. V\u0161etky popredn\u00e9 n\u00e1bo\u017eenstv\u00e1 dr\u017eali pravidelne p\u00f4st, ako formu akejsi o\u010disty v r\u00e1mci priprav na svoje ve\u013ek\u00e9 sviatky. V skuto\u010dnosti dr\u017e\u00ed p\u00f4st denne ka\u017ed\u00fd z n\u00e1s, a to ka\u017ed\u00fd de\u0148 nieko\u013eko hod\u00edn po\u010das sp\u00e1nku. P\u00f4st, alebo neprij\u00edmanie ak\u00fdchko\u013evek kal\u00f3rii, je teda pre \u013eudsk\u00e9 telo ve\u013emi prirodzen\u00fd stav. Tzv. preru\u0161ovan\u00fd p\u00f4st nie je ni\u010d in\u00e9, ako obmedzenie pr\u00edjmu kal\u00f3ri\u00ed do ur\u010dit\u00e9ho \u010dasov\u00e9ho intervalu v r\u00e1mci jedn\u00e9ho d\u0148a, pr\u00edpadne t\u00fd\u017ed\u0148a (alternate day fasting – striedanie dn\u00ed, kedy \u010dlovek prij\u00edma potravu a dn\u00ed, kedy dr\u017e\u00ed p\u00f4st). D\u00f4le\u017eit\u00e9 je si uvedomi\u0165, \u017ee pri preru\u0161ovanom p\u00f4ste sa nejedn\u00e1 o dr\u017eanie hladovky, to znamen\u00e1, \u017ee \u010dlovek cielene nezni\u017euje svoj kalorick\u00fd pr\u00edjem, ale len alokuje svoj denn\u00fd\/t\u00fd\u017edenn\u00fd kalorick\u00fd pr\u00edjem do \u0161pecifick\u00fdch \u010dasov\u00fdch intervalov. Narozdiel od klasickej dogmy jedenia ka\u017ed\u00e9 tri hodiny m\u00e1 tak\u00e9to \u201cstrategick\u00e9\u201d na\u010dasovanie prijmu kal\u00f3ri\u00ed mnoh\u00e9 zdravotn\u00e9 benefity.<\/p>\n\n\n\n

Trochu fyziol\u00f3gie<\/h2>\n\n\n\n

N\u00e1\u0161 metabolizmus v princ\u00edpe funguje v dvoch stavoch. Anabolick\u00fd stav je navoden\u00fd pr\u00edsunom potravy  a m\u00f4\u017eeme ho ch\u00e1pa\u0165 ako stav budovania a ukladania. Naopak katabolick\u00fd stav nast\u00e1va, ke\u010f sa v tele nenach\u00e1dza \u017eiadna potrava a organizmus je n\u00faten\u00fd vyu\u017e\u00edva\u0165 ulo\u017een\u00fa energiu. Prep\u00ednanim t\u00fdchto dvoch stavov \u013eudsk\u00e9 telo udr\u017euje stabiln\u00fa hladinu gluk\u00f3zy (4-6 mmol\/l v krvnej plazme). Je to ve\u013emi d\u00f4le\u017eit\u00e9, preto\u017ee napr\u00edklad mozog potrebuje s\u00fastavn\u00fd pr\u00edsun ur\u010dit\u00e9ho mno\u017estva gluk\u00f3zy. V pr\u00edpade stavu hypoglyk\u00e9mie a poklesu hladiny gluk\u00f3zy v plazme pod \u00farove\u0148 pribli\u017ene 3 mmol\/l \u010dlovek str\u00e1ca vedomie a upad\u00e1 do k\u00f3my, pri \u010dom hroz\u00ed v kr\u00e1tkom \u010dase \u00fapln\u00e9 funk\u010dn\u00e9 zlyhanie mozgu [1<\/a>]. Rovnako aj stav hyperglyk\u00e9mie je nebezpe\u010dn\u00fd, lebo vedie k nadmernej produkcii inzulinu, \u010do eventu\u00e1lne vedie k inzul\u00ednovej rezistencii (metabolick\u00fd syndr\u00f3m) a cukrovke [2<\/a>]. Inzul\u00edn (anabolick\u00fd stav) spolu s glukag\u00f3nom (katabolick\u00fd stav) s\u00fa dva hlavn\u00e9 horm\u00f3ny, ktor\u00fdmi pankreas okam\u017eite reaguje na zmeny hladiny gluk\u00f3zy v krvi. V z\u00e1vislosti od d\u013a\u017eky p\u00f4stu m\u00f4\u017aeme udr\u017eiavanie stabilnej hladiny (homeost\u00e1zy) gluk\u00f3zy v krvi rozdeli\u0165 do 4 f\u00e1z, ako je zobrazen\u00e9 na grafe ni\u017e\u0161ie.<\/p>\n\n\n\n

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Graf \u010d. 1: Udr\u017eiavanie homeost\u00e1zy gluk\u00f3zy.<\/figcaption><\/figure><\/div>\n\n\n\n

Anabolick\u00fd stav<\/h2>\n\n\n\n

Povedzme, \u017ee som sa pred chv\u00ed\u013eou naobedoval. V z\u00e1vislosti od mno\u017estva prijat\u00e9ho jedla a jeho nutri\u010dn\u00e9ho zlo\u017eenia za\u010dne hladina gluk\u00f3zy v mojej krvi st\u00fapa\u0165. P\u00f4vod gluk\u00f3zy je exog\u00e9nny – poch\u00e1dza z prijatej stravy (vi\u010f graf \u010d. 1 – 1. f\u00e1za). Pankreas na tento n\u00e1rast hladiny gluk\u00f3zy reaguje sekr\u00e9ciou inzul\u00ednu. \u010c\u00edm viac sacharidov jedlo obsahuje, t\u00fdm viac inzul\u00ednu pankreas vyprodukuje. V\u010faka inzul\u00ednu sa gluk\u00f3za z krvi dost\u00e1va do v\u0161etk\u00fdch tkan\u00edv, pri \u010dom mozog spotrebuje a\u017e 60% gluk\u00f3zy [3<\/a>]. Hlavnou \u00falohou inzul\u00ednu je teda zni\u017eova\u0165 hladinu gluk\u00f3zy v krvi, a tak udr\u017ea\u0165 stav homeost\u00e1zy. Nadbyto\u010dn\u00e1 gluk\u00f3za sa n\u00e1sledne uklad\u00e1 najprv vo forme glykog\u00e9nu v pe\u010deni (cca 100g) a svaloch (cca 400g), a po zaplnen\u00ed z\u00e1sob glykog\u00e9nu je zvy\u0161ok ulo\u017een\u00fd v tuku [3<\/a>]. Zv\u00fd\u0161en\u00e1 hladina inzul\u00ednu v krvi teda signalizuje, \u017ee sa moje telo nach\u00e1dza v anabolickom stave (budovanie a ukladanie). \u010co by sa v\u0161ak stalo v pr\u00edpade, \u017ee m\u00e1m ve\u013ea pr\u00e1ce a namiesto olovrantu stihnem len r\u00fdchlu k\u00e1vu bez mlieka a cukru – \u017eiadne \u010fal\u0161ie kal\u00f3rie, \u017eiadna nov\u00e1 gluk\u00f3za. Hladina gluk\u00f3zy teda za\u010dne pomaly klesa\u0165 a s \u0148ou aj hladina inzul\u00ednu. Moje telo u\u017e nem\u00e1 \u010do uklada\u0165 a pomaly ale iste nastupuje\u2026<\/p>\n\n\n\n

Katabolick\u00fd stav<\/h2>\n\n\n\n

Ako som u\u017e spomenul, mozog m\u00e1 obrovsk\u00fa spotrebu energie a potrebuje neust\u00e1le ist\u00fd pr\u00edsun gluk\u00f3zy. K\u00e1vu v\u0161ak pijem \u010diernu, tak\u017ee \u017eiadna nov\u00e1 exog\u00e9nna gluk\u00f3za. Ke\u010f\u017ee m\u00f4j organizmus potrebuje z\u00edska\u0165 nov\u00fa gluk\u00f3zu (udr\u017eanie homeost\u00e1zy), za\u010dne vylu\u010dova\u0165 glukag\u00f3n a \u010fal\u0161ie katabolick\u00e9 horm\u00f3ny (adrenal\u00edn, rastov\u00fd horm\u00f3n, kortizol) [4<\/a>]. Tieto horm\u00f3ny udr\u017eiavaj\u00fa na\u010falej stabiln\u00fa hladinu gluk\u00f3zy v\u010faka rozkladu glykog\u00e9nu (ulo\u017een\u00e1 gluk\u00f3za) a postupnom zvy\u0161ovan\u00ed tzv. glukoneogen\u00e9zy v pe\u010deni – tvorba novej gluk\u00f3zy z lakt\u00e1tu, glycerolu a aminokysel\u00edn (vi\u010f graf \u010d. 1 – 2. f\u00e1za) [4<\/a>, 5<\/a>].<\/p>\n\n\n\n

Teraz povedzme, \u017ee som po n\u00e1ro\u010dnom dni pri\u0161iel neskoro domov a namiesto varenia som rovno odpadol do postele. Na druh\u00fd de\u0148 zazvon\u00ed bud\u00edk o 7:00. Zase st\u00edham len r\u00fdchlu k\u00e1vu a let\u00edm do pr\u00e1ce. Op\u00e4\u0165 \u017eiadna nov\u00e1 gluk\u00f3za ani inzul\u00edn. Glykog\u00e9n v pe\u010deni je u\u017e takmer \u00faplne vypl\u00fdtvan\u00fd. Obmedzen\u00e1 produkcia novej gluk\u00f3zy (glukoneogen\u00e9za) a pokles hladiny inzul\u00ednu zapr\u00ed\u010di\u0148uj\u00fa, \u017ee m\u00f4j organizmus za\u010d\u00edna \u010d\u00edm \u010falej t\u00fdm viac vyu\u017e\u00edva\u0165 ako zdroj energie vo\u013en\u00e9 mastn\u00e9 kyseliny a ket\u00f3ny. Katabolick\u00e9 horm\u00f3ny teda okrem udr\u017eiavania stabilnej hladiny gluk\u00f3zy v krvi, z\u00e1rove\u0148 za\u010d\u00ednaj\u00fa mobilizova\u0165 ulo\u017een\u00fd tuk (lipol\u00edza \u2013 rozklad ulo\u017een\u00fdch triglyceridov na vo\u013en\u00e9 mastn\u00e9 kyseliny a glycerol) a zvy\u0161ova\u0165 tvorbu ket\u00f3nov (vznikaj\u00fa pri oxid\u00e1cii mastn\u00fdch kysel\u00edn) v pe\u010deni [4<\/a>], ktor\u00e1 narast\u00e1 u\u017e 8-12 hod\u00edn po poslednom jedle [10<\/a>].<\/p>\n\n\n\n

Dokedy teda \u010dlovek dok\u00e1\u017ee hladova\u0165 ? Po nieko\u013ek\u00fdch d\u0148och bez jedla vyu\u017e\u00edvaj\u00fa gluk\u00f3zu u\u017e len \u010derven\u00e9 krvinky a mozog, av\u0161ak 70% energetickej spotreby mozgu tvoria ket\u00f3ny [7<\/a>]. Katabolick\u00e9 horm\u00f3ny \u010falej mobilizuj\u00fa tuk (lipol\u00edza) a produkcia ket\u00f3nov prudko narast\u00e1 (vi\u010f graf \u010d. 2). Ke\u010f\u017ee ket\u00f3ny a vo\u013en\u00e9 mastn\u00e9 kyseliny s\u00fa v tejto f\u00e1ze preferovan\u00fdm zdrojom energie, tvorba novej gluk\u00f3zy (glukoneogen\u00e9za) je t\u00fdm p\u00e1dom\u00a0 stlmen\u00e1 (vi\u010f 3. f\u00e1za grafu \u010d. 1). Je to z d\u00f4vodu ochrany svalovej hmoty pred katabolizmom (aminokyseliny zo svalov pou\u017eit\u00e9 pri glukoneogen\u00e9ze), preto\u017ee pre\u017eitie v\u00e4\u010d\u0161iny zvierat je podmienen\u00e9 schopnos\u0165ou rap\u00eddneho pohybu, na ktor\u00fd je potrebn\u00e9 ve\u013ek\u00e9 mno\u017estvo svalovej hmoty. Pre\u017eitie v \u010dase hladu teda z\u00e1vis\u00ed na mno\u017estve telesn\u00e9ho tuku [6<\/a>]. Po jeho vypl\u00fdtvan\u00ed s\u00fa jedin\u00fdm zost\u00e1vaj\u00facim zdrojom energie aminokyseliny, tak\u017ee doch\u00e1dza k degrad\u00e1cii svalov\u00fdch tkan\u00edv a\u017e zlyhaniu srdca, pe\u010dene alebo obli\u010diek [8<\/a>].<\/p>\n\n\n\n

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Pokles gluk\u00f3zy a rast ket\u00f3nov a mastn\u00fdch kysel\u00edn po\u010das p\u00f4stu [8].<\/figcaption><\/figure><\/div>\n\n\n\n

Metabolick\u00fd prep\u00edna\u010d & V\u00fdhody<\/h2>\n\n\n\n

Vy\u0161\u0161ie som sa sna\u017eil vysvetli\u0165 ako je mo\u017en\u00e9, \u017ee \u010dlovek dok\u00e1\u017ee pre\u017ei\u0165 a \u00faplne norm\u00e1lne fungova\u0165 aj nieko\u013eko dn\u00ed bez ak\u00e9hoko\u013evek jedla. Za posledn\u00e9 roky v\u0161ak vedci z\u00edskavaj\u00fa \u010doraz v\u00e4\u010d\u0161ie mno\u017estvo d\u00f4kazov o tom, \u017ee \u010dlovek nielen\u017ee dok\u00e1\u017ee p\u00f4st pre\u017ei\u0165, ale paradoxne m\u00f4\u017ee p\u00f4stom aj ve\u013ea z\u00edska\u0165. Ani z\u010faleka v\u0161ak nie je p\u00f4st len o chudnut\u00ed. V princ\u00edpe v\u0161etky benefity p\u00f4stu pramenia v prep\u00ednan\u00ed metabolick\u00fdch stavov, ktor\u00e9 priamo reguluj\u00fa metabolick\u00e9 procesy v ka\u017edej jednej bunke n\u00e1\u0161ho tela.<\/p>\n\n\n\n

 V bunk\u00e1ch prebiehaj\u00fa oxida\u010dno-reduk\u010dn\u00e9 (redox) reakcie, ktor\u00fdmi bunky z\u00edskavaj\u00fa energiu zo \u017eiv\u00edn vo forme ATP. V\u00e4\u010d\u0161ina ATP sa generuje v mitochondri\u00e1ch \u2013 \u010das\u0165 bunky zodpovedn\u00e1 za tzv. bunkov\u00e9 d\u00fdchanie [9<\/a>]. Redox reakcie produkuj\u00fa okrem ATP \u010fal\u0161ie medziprodukty, ktor\u00fdch pomery ur\u010duj\u00fa, \u010di sa bunka nach\u00e1dza v anabolickom\/katabolickom stave (ATP : AMP, NADH : NAD+, Acetyl CoA : CoA) [10<\/a>]. V stave prebytku energie sa ATP a medziprodukty redox reakci\u00ed vyu\u017e\u00edvaj\u00fa pri anabolick\u00fdch procesoch bunky \u2013 rast a synt\u00e9za nov\u00fdch prote\u00ednov (aktiv\u00e1cia mTOR signaliz\u00e1cie). Naopak po\u010das nedostatku energie (pokles ATP a n\u00e1rast AMP) doch\u00e1dza k aktiv\u00e1cii prote\u00ednov PKA\/AMPK, ktor\u00e9 potl\u00e1\u010daj\u00fa anabolick\u00e9 procesy (mTOR) a signalizuj\u00fa v bunke katabolick\u00fd stav. V tomto stave AMPK podnecuje tzv. autof\u00e1giu – recykl\u00e1cia a oprava po\u0161koden\u00fdch \u010dast\u00ed bunky, a z\u00e1rove\u0148 doch\u00e1dza k aktiv\u00e1ci\u00ed tzv. sirtu\u00ednov, ktor\u00e9 podnecuj\u00fa expresiu g\u00e9nov zodpovedn\u00fdch za zvy\u0161ovanie vn\u00fatornej obrany vo\u010di stresu a tvorbu nov\u00fdch mitochondri\u00ed [11<\/a>].<\/p>\n\n\n\n

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Bunkov\u00e9 reakcie na obmedzenie energie, ktor\u00e9 integruj\u00fa cykly k\u0155menia a p\u00f4stu s metabolizmom [11].<\/figcaption><\/figure><\/div>\n\n\n\n

M\u00e1me \u010d\u00edm \u010falej t\u00fdm viac d\u00f4kazov o tom, \u017ee pravideln\u00e9 prep\u00ednanie spom\u00ednan\u00fdch stavov zlep\u0161uje celkov\u00fa odolnos\u0165 a zdravie organizmu. Lep\u0161ia regul\u00e1cia gluk\u00f3zy, kardiovaskul\u00e1rne markery, \u00fabytok telesn\u00e9ho tuku (inzul\u00ednov\u00e1 citlivos\u0165) [12<\/a>, 13<\/a>], tlmenie z\u00e1palov\u00fdch procesov [14<\/a>] a mnoh\u00e9 \u010fal\u0161ie potenci\u00e1lne terapeutick\u00e9 \u00fa\u010dinky p\u00f4stu (neurologick\u00e9 choroby, rakovina, kardiovaskul\u00e1rne choroby, cukrovka, astma, skler\u00f3za multiplex, artrit\u00edda a in\u00e9 autoimunitn\u00e9 choroby) [11<\/a>] s\u00fa v\u0161etko len d\u00f4sledky  adapt\u00edvnych reakci\u00ed, ktor\u00fdmi bunky reaguj\u00fa na stres (nedostatok energie).<\/p>\n\n\n\n

Ako bolo u\u017e pribl\u00ed\u017een\u00e9, po\u010das p\u00f4stu bunky aktivuj\u00fa cesty, ktor\u00fdmi odstra\u0148uj\u00fa, alebo opravuj\u00fa po\u0161koden\u00e9 molekuly a zvy\u0161uj\u00fa svoju odolnos\u0165 vo\u010di oxidat\u00edvnemu a metabolick\u00e9mu stresu. Tento stav je charakteristick\u00fd zv\u00fd\u0161enou produkciou ket\u00f3nov, ktor\u00e9 za\u010d\u00ednaj\u00fa narasta\u0165 8-12 hod\u00edn po poslednom jedle. Preva\u017en\u00e1 v\u00e4\u010d\u0161ina \u013eud\u00ed v\u0161ak konzumuje aspo\u0148 tri jedl\u00e1 denne spolu s drobnej\u0161\u00edmi jedlami pomedzi, tak\u017ee k dostato\u010dn\u00e9mu \u201eprepnutiu\u201c metabolizmu bohu\u017eia\u013e nedoch\u00e1dza.<\/p>\n\n\n\n

Ako za\u010da\u0165 ?<\/h2>\n\n\n\n

Napriek st\u00e1le rast\u00facim d\u00f4kazom o naozaj \u0161irokej \u0161k\u00e1le v\u00fdhod a terapeutick\u00fdch aplik\u00e1ci\u00ed, ktor\u00e9 preru\u0161ovan\u00fd p\u00f4st prin\u00e1\u0161a, ani z\u010faleka nie je popul\u00e1rnym fenom\u00e9nom. Nie je v\u00f4bec prekvapuj\u00face, \u017ee okrem n\u00e1bo\u017eensk\u00fdch komun\u00edt je p\u00f4st vn\u00edman\u00fd ako nie\u010do neprirodzen\u00e9. Denno denne sme bombardovan\u00ed nekone\u010dn\u00fdm konzumn\u00fdm marketingom, nov\u00fdmi, \u0161peci\u00e1lne vyladen\u00fdmi pr\u00edchu\u0165ami a \u010doraz \u201er\u00fdchlej\u0161\u00edm\u201c jedlom (fastfood), ktor\u00e9 je dostupn\u00e9 24\/7, a dokonca ani za n\u00edm nemus\u00edme razi\u0165 cestu \u2013 pr\u00edjde a\u017e k na\u0161im dver\u00e1m. Jednoducho povedan\u00e9 strava pozost\u00e1vaj\u00faca z ra\u0148ajok, obeda, ve\u010dere a men\u0161\u00edch snackov pomimo je hlboko zakorenen\u00e1 v na\u0161ej kult\u00fare.<\/p>\n\n\n\n

N\u00e1vod na to ako za\u010da\u0165 s p\u00f4stom pri tom nie je \u017eiadna raketov\u00e1 veda. Jedin\u00e1 premenn\u00e1, s ktorou sa pri p\u00f4ste pracuje, je \u010das. \u010c\u00edm dlh\u0161ie ste schopn\u00fd odopria\u0165 si jedlo, t\u00fdm v\u00e4\u010d\u0161\u00ed efekt p\u00f4stu stimulujete.  Nie je to a\u017e tak o tom, \u010do jete, ale kedy jete. Ja osobne som za\u010dal t\u00fdm, \u017ee som prestal ra\u0148ajkova\u0165. Namiesto ra\u0148ajok som jedol tri jedl\u00e1 po\u010das 8 hodinov\u00e9ho okna od obeda do ve\u010dere (12:00 \u2013 20:00). Ak sa na nie\u010do podobn\u00e9 odhodl\u00e1te, r\u00e1no m\u00f4\u017eete o\u010dak\u00e1va\u0165 pocit hladu, podr\u00e1\u017edenos\u0165 a probl\u00e9my so s\u00fastreden\u00edm, ktor\u00e9 v\u0161ak zvykn\u00fa zmizn\u00fa\u0165 pribli\u017ene po\u010das prv\u00e9ho mesiaca [11<\/a>]. Postupom \u010dasu zist\u00edte, \u017ee fungova\u0165 cel\u00fd de\u0148 bez jedla naozaj nie je \u017eiadny probl\u00e9m. Na fotke z m\u00f4jho prv\u00e9ho postu<\/a> som asi 22 hod\u00edn bez jedla, pr\u00e1ve som skon\u010dil v posilke a rozm\u00fd\u0161\u013eam, \u010do si navar\u00edm. Cez t\u00fd\u017ede\u0148 zvyknem jes\u0165 len jedno obrovsk\u00e9 jedlo na ve\u010deru. Vyhovuje mi to, cez de\u0148 m\u00e1m viac \u010dasu, som produkt\u00edvnej\u0161\u00ed a ve\u010der je \u010das na moje kal\u00f3rie. Moja jedin\u00e1 rada je \u00eds\u0165 na p\u00f4st postupne a n\u00e1js\u0165 si re\u017eim, ktor\u00fd V\u00e1m najviac vyhovuje. Ak nie ste ve\u013emi na experimentovanie, v \u010dasopise The New England Journal of Medicine, ktor\u00fd som v tomto poste viackr\u00e1t citoval, pon\u00fakaj\u00fa dve alternat\u00edvy ako s preru\u0161ovan\u00fdm p\u00f4stom za\u010da\u0165. Nech sa p\u00e1\u010di:<\/p>\n\n\n\n

Mesiac<\/th>Varianta \u010d. 1: Denn\u00fd \u010dasov\u00fd interval pre pr\u00edjem kal\u00f3ri\u00ed<\/th>Varianta \u010d. 2: 5:2 preru\u0161ovan\u00fd p\u00f4st<\/th><\/tr><\/thead>
1<\/td>10 hodinov\u00e9 \u010dasov\u00e9 okno, 5 dn\u00ed v t\u00fd\u017edni<\/td>1000 kcal \/ 1 de\u0148 v t\u00fd\u017edni<\/td><\/tr>
2<\/td>8 hodinov\u00e9 \u010dasov\u00e9 okno, 5 dn\u00ed v t\u00fd\u017edni<\/td>1000 kcal \/ 2 dni v t\u00fd\u017edni<\/td><\/tr>
3<\/td>6 hodinov\u00e9 \u010dasov\u00e9 okno, 5 dn\u00ed v t\u00fd\u017edni<\/td>750 kcal \/ 2 dni v t\u00fd\u017edni<\/td><\/tr>
4 – cie\u013e<\/td>6 hodinov\u00e9 \u010dasov\u00e9 okno, 7 dn\u00ed v t\u00fd\u017edni<\/td>500 kcal \/ 2 dni v t\u00fd\u017edni<\/td><\/tr><\/tbody><\/table>
Tabu\u013eka \u010d. 1: Pr\u00edklady strat\u00e9gi\u00ed osvojenia si dr\u017eania denn\u00e9ho p\u00f4stu<\/strong> a tzv. 5:2 preru\u0161ovan\u00e9ho p\u00f4stu<\/strong> – dr\u017eanie p\u00f4stu\/v\u00fdrazn\u00e1 redukcia kalorick\u00e9ho pr\u00edjmu konkr\u00e9tne dni v t\u00fd\u017edni<\/figcaption><\/figure>\n\n\n\n

Z\u00e1ver<\/h2>\n\n\n\n

V dne\u0161nej dobe naozaj nie je probl\u00e9m dosta\u0165 sa k jedlu. Sta\u010d\u00ed sko\u010di\u0165 do obchodu, re\u0161taur\u00e1cie, \u010di bistra. Z kult\u00farneho h\u013eadiska je norm\u00e1lne jes\u0165 nieko\u013ekokr\u00e1t do d\u0148a, z evolu\u010dn\u00e9ho h\u013eadiska to v\u0161ak norm\u00e1lne nie je. Z\u00edska\u0165 jedlo bolo po tis\u00edcky rokov ove\u013ea n\u00e1ro\u010dnej\u0161ie, ako 5 min\u00fatov\u00e1 prech\u00e1dzka do obchodu. V mojom prvom blogposte<\/a> sa do\u010d\u00edtate, \u017ee pr\u00e1ve preru\u0161ovan\u00fd p\u00f4st bol \u00faplne prv\u00fd koncept, ktor\u00fd som si osvojil. S odstupom \u010dasu to vn\u00edmam ako ve\u013emi d\u00f4le\u017eit\u00fd prv\u00fd krok na ceste za lep\u0161\u00edm zdrav\u00edm. Pr\u00e1ve v\u010faka pravideln\u00e9mu nejedeniu som op\u00e4\u0165 nau\u010dil svoje telo, \u017ee okrem neust\u00e1leho ukladania je dobr\u00e9 sem tam aj nie\u010do sp\u00e1li\u0165. Namiesto neust\u00e1lych v\u00fdkyvov v hladine inzul\u00ednu a z\u00e1vislosti od r\u00fdchlo dostupnej energie (sacharidy) som za\u010dal viac vyu\u017e\u00edva\u0165 to, \u010do som mal na sebe ulo\u017een\u00e9. Jednoducho m\u00f4j vz\u0165ah k jedlu sa zmenil, a ako som postupne prest\u00e1val by\u0165 otrokom jedla, za\u010dal som jedlo viac vyu\u017e\u00edva\u0165 vo svoj prospech. Pokia\u013e nie ste tehotn\u00e1 \u017eena, doj\u010diaca matka, die\u0165a, alebo netrp\u00edte poruchou stravovania som presved\u010den\u00fd, \u017ee vhodnou implement\u00e1ciou fastingu viete len ziskat. Sk\u00faste to, je to zadarmo\ud83d\ude0a.<\/p>\n\n\n\n

Zdroje<\/h2>\n\n\n\n

[1]    https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1838950\/<\/a><\/p>\n\n\n\n

[2]    https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0753332218322406<\/a><\/p>\n\n\n\n

[3]    https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2636990\/<\/a><\/p>\n\n\n\n

[4]    https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3755377\/<\/a><\/p>\n\n\n\n

[5]    Physiology, Gluconeogenesis – StatPearls – NCBI Bookshelf<\/a><\/p>\n\n\n\n

[6]    https:\/\/academic.oup.com\/jcem\/article\/88\/9\/4371\/2845785<\/a><\/p>\n\n\n\n

[7]    https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6836141\/<\/a><\/p>\n\n\n\n

[8]    https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK22414\/<\/a><\/p>\n\n\n\n

[9]    https:\/\/www.khanacademy.org\/science\/ap-biology\/cellular-energetics\/cellular-respiration-ap\/a\/intro-to-cellular-respiration-and-redox<\/a><\/p>\n\n\n\n

[10]    https:\/\/www.cell.com\/cell-metabolism\/pdf\/S1550-4131(15)00226-0.pdf<\/a><\/p>\n\n\n\n

[11]    https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMra1905136<\/a><\/p>\n\n\n\n

[12]    https:\/\/pubmed.ncbi.nlm.nih.gov\/17374948\/<\/a><\/p>\n\n\n\n

[13]    https:\/\/pubmed.ncbi.nlm.nih.gov\/29754952\/<\/a>[14]    https:\/\/www.cell.com\/cell\/fulltext\/S0092-8674(19)30850-5<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Israeli historian Yuval Harari writes clearly in his book Homo Deus: \u201cIn 2014, more than 2.1 billion people were overweight, compared with 850 million who were malnourished. It is estimated that by 2030, half of humanity will be overweight. In 2010, famine and malnutrition together killed about 1 million people, while obesity killed up to 3 million. \u201d This post outlines almost a biblical solution for how this balance could be improved.<\/p>","protected":false},"author":1,"featured_media":103,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[4],"tags":[5],"yoast_head":"\nPreru\u0161ovan\u00fd p\u00f4st - carnivore.sk<\/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:\/\/carnivore.sk\/en\/blog\/fasting\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Preru\u0161ovan\u00fd p\u00f4st - carnivore.sk\" \/>\n<meta property=\"og:description\" content=\"Izraelsk\u00fd historik Yuval Harari vo svojej knihe Homo Deus p\u00ed\u0161e jasne: \u201cV roku 2014 malo nadv\u00e1hu vy\u0161e 2,1 miliardy \u013eud\u00ed v porovnan\u00ed s 850 mili\u00f3nmi, ktor\u00ed trpeli podv\u00fd\u017eivou. Pod\u013ea odhadov do roku 2030 prekro\u010d\u00ed hranicu nadv\u00e1hy polovica \u013eudstva. V roku 2010 zabil hladomor a podv\u00fd\u017eiva dohromady okolo 1 mili\u00f3n \u013eud\u00ed, k\u00fdm obezita a\u017e 3 mili\u00f3ny.\u201d Tento post bli\u017e\u0161ie na\u010drtne priam biblick\u00e9 rie\u0161enie, ako by sa t\u00e1to bilancia dala zlep\u0161i\u0165.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/carnivore.sk\/en\/blog\/fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"carnivore.sk\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-30T11:01:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-04-30T11:24:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/carnivore.sk\/wp-content\/uploads\/2021\/03\/fasting-background-e1619779833207.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"768\" \/>\n\t<meta property=\"og:image:height\" content=\"729\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mat\u00fa\u0161 Mur\u00e1nsky\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mat\u00fa\u0161 Mur\u00e1nsky\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/carnivore.sk\/sk\/blog\/fasting\/\",\"url\":\"https:\/\/carnivore.sk\/sk\/blog\/fasting\/\",\"name\":\"Preru\u0161ovan\u00fd p\u00f4st - carnivore.sk\",\"isPartOf\":{\"@id\":\"https:\/\/carnivore.sk\/sk\/#website\"},\"datePublished\":\"2021-04-30T11:01:32+00:00\",\"dateModified\":\"2021-04-30T11:24:46+00:00\",\"author\":{\"@id\":\"https:\/\/carnivore.sk\/sk\/#\/schema\/person\/4d05580697fcc475b651e603a95b9b34\"},\"breadcrumb\":{\"@id\":\"https:\/\/carnivore.sk\/sk\/blog\/fasting\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/carnivore.sk\/sk\/blog\/fasting\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/carnivore.sk\/sk\/blog\/fasting\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/carnivore.sk\/sk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Preru\u0161ovan\u00fd p\u00f4st\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/carnivore.sk\/sk\/#website\",\"url\":\"https:\/\/carnivore.sk\/sk\/\",\"name\":\"carnivore.sk\",\"description\":\"Blog\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/carnivore.sk\/sk\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/carnivore.sk\/sk\/#\/schema\/person\/4d05580697fcc475b651e603a95b9b34\",\"name\":\"Mat\u00fa\u0161 Mur\u00e1nsky\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/carnivore.sk\/sk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d755f46dd334093045031cf37b4ed8b0?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d755f46dd334093045031cf37b4ed8b0?s=96&d=mm&r=g\",\"caption\":\"Mat\u00fa\u0161 Mur\u00e1nsky\"},\"sameAs\":[\"https:\/\/carnivore.sk\"],\"url\":\"https:\/\/carnivore.sk\/en\/blog\/author\/matus-muransky2\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Preru\u0161ovan\u00fd p\u00f4st - carnivore.sk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/carnivore.sk\/en\/blog\/fasting\/","og_locale":"en_US","og_type":"article","og_title":"Preru\u0161ovan\u00fd p\u00f4st - carnivore.sk","og_description":"Izraelsk\u00fd historik Yuval Harari vo svojej knihe Homo Deus p\u00ed\u0161e jasne: \u201cV roku 2014 malo nadv\u00e1hu vy\u0161e 2,1 miliardy \u013eud\u00ed v porovnan\u00ed s 850 mili\u00f3nmi, ktor\u00ed trpeli podv\u00fd\u017eivou. 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