#8 V&O: Vpliv spanja na hujšanje, sočasno pridobivanje mišic in izguba maščobe, kalorijska poraba stresa in možganov, prehrana po telesnih tipih, štetje kalorij.

Časovnica:

[00:02:30] Lahko pomanjkanje kakovostnega spanja, na primer apneja, vpliva na debelost in onemogoča hujšanje?

[00:21:25] Ali lahko pridobivamo mišično maso in izgubljamo maščobo sočasno?

[00:36:45] Ali zahtevno miselno delo in stres vplivata na porabo energije?

[00:53:15] Prehrana po telesnih tipih … endo, meso, ekto … ali je kaj na tem?

[01:02:45] Kako nadzirati prehrano oz. izgubljati ali ohranjati maso, če ne šteješ kalorij?

[01:26:00] Kako najbolj natančno/sistematično beležiti kalorični vnos?

[01:34:45] Zaključek.

 

Omenjeni članki:

Lahko pomanjkanje kakovostnega spanja, na primer apneja, vpliva na debelost in onemogoča hujšanje?

• Nedeltcheva et al. (2010) ‘Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity’, Annals of Internal Medicine, 153(7), p. 435. https://doi.org/10.7326/0003-4819-153-7-201010050-00006
• Wang et al. (2018) ‘Influence of sleep restriction on weight loss outcomes associated with caloric restriction.’, Sleep, 41(5), pp. 1–11. https://doi.org/10.1093/sleep/zsy027
• Cedernaes. et al. (2016) ‘A single night of partial sleep loss impairs fasting insulin sensitivity but does not affect cephalic phase insulin release in young men’, Journal of Sleep Research, 25(1), pp. 5–10. https://doi.org/10.1111/jsr.12340

Ali lahko pridobivamo mišično maso in izgubljamo maščobo sočasno?

• Longland et al. (2016) ‘Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial.’, The American journal of clinical nutrition, 103(3), pp. 738–46. https://doi.org/10.1123/ijsnem.2017-0389
• Campbell et al. (2018) ‘Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program’, International Journal of Sport Nutrition and Exercise Metabolism, 28(6), pp. 580–585. https://doi.org/10.1123/ijsnem.2017-0389

Ali zahtevno miselno delo in stres vplivata na porabo energije?

• Wilson et al. (2020) ‘Life stress and background anxiety are not associated with resting metabolic rate in healthy adults.’, Applied Physiology, Nutrition, and Metabolism, 114(June), p. apnm-2019-0875. https://doi.org/10.1139/apnm-2019-0875

 

 

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