intermittent fasting: how it works and its benefits

INTERMITTERENDE FASTE: HVORDAN DET FUNGERER OG DENS FORDELE

 

Intermitterende faste er et madsystem baseret på kardinalprincippet om at skabe et "vindue" (tidsramme) af faste med en bestemt varighed, der påvirker den overordnede kaloriebalance og hormonstofskiftet. Læs denne artikel for at finde ud af mere om dens funktion og dens fordele.

Hvordan fungerer intermitterende faste?

Under madafholdenhed er der ud over en total insulinro (husk at insulin er det anabolske hormon par excellence, men det også er ansvarligt for fedtaflejringen), en signifikant stigning af et andet hormon: IGF-1 eller somatomedin (nogle også nævne en stigning i testosteron). Intermitterende faste er derefter ansvarlig for udskillelsen af ​​GH (somatotropin), kendt som "velværehormon". I modsætning til insulin bestemmer GH, mens det øger hypertrofi, ikke et fedtdepot, men fremmer lipolyse, der er nødvendig for vægttab og muskeldefinition.

intermittent fasting

De vigtigste diæter, der sørger for intermitterende faste, er tre: faste på skiftende dage, faste 2 dage om ugen og daglig faste (den periode på dagen, hvor den enkelte spiser er begrænset til 8-12 timer og de resterende 12-14-timer). 16 timer er til faste).

Fordele ved intermitterende faste

Nogle specialister foreslår at behandle overvægt og stofskiftesygdomme gennem intermitterende faste, i dette tilfælde kaldet terapeutisk faste. Denne praksis udføres under lægeligt tilsyn og ernæringsmæssig støtte. Intermitterende faste kan være gavnligt eller skadeligt i henhold til visse faktorer: varighed, fuldstændighed af madafholdenhed, patologiske forhold for dets anvendelse osv. Men hvad er fordelene ved intermitterende faste?

Adskillige undersøgelser har fremhævet de sundhedsmæssige fordele ved intermitterende faste. Ikke kun slanken og kontrasten af ​​frie radikaler, som oversat kan virke en eliksir med lang levetid, men også ressourcer, der kan regulere niveauet af blodsukker og betændelse. Fra et kardiovaskulært synspunkt forbedrer intermitterende faste blodtryksniveauer, hvilepuls, triglycerid- og kolesterolniveaueri blodet og reducerer oxidativt stress relateret til udviklingen af åreforkalkning.

Intermitterende faste har også virkninger på sundhed og aldring. Kaloriebegrænsning ser ud til at øge den forventede levetid. I nogle undersøgelser har personer med intermitterende faste vist: vægttab, reduktion af abdominal omkreds, forbedret insulinfølsomhed og derfor en lavere risiko for at udvikle diabetes, øget muskulær udholdenhed og øgede kognitive evner.

Øen Okinawa (syd for Japan) har den absolutte rekord for antallet af hundredårige indbyggere med godt helbred. Derfor er det en af ​​de fem blå zoner i verden. Derovre praktiserer de regelmæssigt periodisk faste. De spiser hovedsageligt grøntsager, alger, goya, tofu, fisk (meget rå, også af stor størrelse som tun) og meget lidt kød. Et andet meget vigtigt aspekt, der karakteriserer madstilen for indbyggerne på denne japanske ø, er kaloriemoderation; i denne forbindelse foreslår et berømt lokalt ordsprog, at man spiser omkring 80 % af den mad, der er nødvendig for at føle sig mæt.

Nyttige tips til intermitterende faste

På trods af de forskellige sundhedsmæssige fordele ved intermitterende faste, er det ikke let at indsætte denne praksis i hverdagen. Før du starter intermitterende faste, er det nødvendigt at bede om hjælp fra en ernæringsekspert for at sikre en afbalanceret forsyning af makro- og mikronæringsstoffer.

Intermitterende faste med ProLon®

I dag kan du bruge en metode til at faste uden at opgive mad: Fasting Mimicking Kost®. ProLon er et 5-dages måltidsprogram, der giver dig mulighed for at få fordelene ved at faste ved at spise. Hvordan er det muligt? ProLon er sammensat af en specifik mængde mikro- og makronæringsstoffer undersøgt i over 20 år, som gør det muligt for kroppen ikke at opfatte, at den tager mad. Book din gratis ernæringsopkald nu med vores ernæringscoachfor at lære mere om det.

prolon diet

 

 


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