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Всеизвестно е, че за да отслабнем по здравословен и постоянен начин, трябва да комбинираме диета и упражнения. Нуждаем се обаче и от трета съставка, за да действа “рецептата” за отслабване - това е сънят.
Точно така. Имате нужда от достатъчно сън, за да извлечете максимална полза от тренировките си. Без него ще ви липсва енергия, за да се придържате към рутината на трениране. Също така ще ви липсва умствената издръжливост, от която се нуждаете, за да се придържате към своя хранителен режим.
Връзката между съня и отслабването: науката обяснява
Когато спим, тялото преминава във възстановителен режим. Мускулната тъкан расте и се регенерира, мозъкът почива и хормоните, които поддържат тялото работещо правилно, се регулират.
Нека да разгледаме всяка от тези функции на съня и да видим как влияят на диетата и тренировъчния ви план.
Добре отпочинал ум ще може да направи добър избор, когато стане въпрос за хранене. Умореният няма как.
Когато тялото ви не получава необходимото количество почивка, вие се събуждате отпаднали и раздразнителни. Няма количество кафе, което да накара мозъка ви да работи така, както една хубава почивка в продължение на седем часа.
Умореният мозък ще ви задържи в лошо настроение и ще намали когнитивните ви способности, включително памет, концентрация, умения за решаване на проблеми и вземане на решения. Когато вземането на вашите решения е ”занемарено”, вие ще изберете да изядете голямо парче вкусна шоколадова торта или да се отдадете на сочен чийзбургер за обяд само защото се чувствате ужасно и бихте могли да “се възползвате от нещо хубаво в този ден”
Ако продължавате да не си набавяте достатъчно сън, тогава тези лоши решения ще се превърнат в навик.
Сънят регулира хормоните, които стимулират чувството на глад
Понякога тези желания не са просто липса на сила на воля. Те са следствие на неправилните хормонални нива.
Има два хормона, които сигнализират на мозъка при глад и ситост. Първият е грелин, който стимулира глада. Вторият е лептин, който казва на тялото ви, че сте се наяли.
Изследване, публикувано в Journal of Endocrinology and Metabolism, е установило, че хората, които спят в продължение на шест часа или по-малко, произвеждат повече грелин и по-малко лептин.
Така гладът, причинен от този дисбаланс на хормони, ще затрудни човек да упражнява контрол над порциите и приемът на правилните храни.
Сънят променя как функционират мастните клетки и променя синтезирането на инсулин
Когато се събудите и се чувствате замаяни и отпаднали, знайте, че клетките ви се чувстват по същия начин. Включително вашите мастни клетки, от чието сътрудничество се нуждаете, ако ще сваляте килограми.
Когато мастните ви клетки се “чувстват мудни”, метаболизмът ви също се забавя, понякога почти до спиране. Ето един пример как става това:
• След само четири дни недостатъчен сън тялото става по-малко чувствително към инсулин.
• Когато това се случи, мастните клетки спират да премахват мастните киселини и липидите от кръвта.
• В резултат на това в кръвта се натрупват мастни киселини и липиди.
• Натрупването кара тялото да произвежда още повече инсулин.
• Излишъкът от инсулин задейства тялото да съхранява мазнини на всички “грешни” места, което означава, че местата, където се съхраняват мазнините, няма да бъдат лесно достъпни за изгаряне.
• В крайна сметка човекът натрупва мазнини и следователно тегло.
Това прави отслабването по-трудно, дори ако се придържате към фитнес плана си.
Липсата на сън забавя мускулните процеси на растеж и регенерация
Колкото повече мускули има човек, толкова по-висока става скоростта на метаболизма му. Което е причината тренировките да са толкова важен елемент от отслабването. Когато тренираме, мускулите ни получават малки разкъсвания. Тези разкъсвания карат мускулите да се възстановяват и да увеличават масата си. По този начин упражненията подобряват метаболизма на тялото, дори когато сте в покой.
Въпреки това, мускулите ви се нуждаят от това да спите поне седем часа, преди да могат да се поправят и да растат. Това означава, че ако следвате своя фитнес план, но не успявате да спите достатъчно, ще получите средни резултати за максимални усилия.
Когато се чувствате отпаднали през целия ден, последното нещо, което искате да направите, е да отидете на тренировка или да спазвате хранителния си режим. Така недостатъчния сън се превръща в сериозна пречка към постигането на желаните резултати. Затова наравно с тренирането и правилното хранене е и сънят.

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