{"id":14272,"date":"2017-02-22T14:57:08","date_gmt":"2017-02-22T12:57:08","guid":{"rendered":"http:\/\/sportlandmagazine.com\/est\/?p=14272"},"modified":"2017-03-31T07:42:36","modified_gmt":"2017-03-31T07:42:36","slug":"valk-kas-ainult-lihaste-pumpamiseks","status":"publish","type":"post","link":"https:\/\/sportland.ee\/magazine\/valk-kas-ainult-lihaste-pumpamiseks\/","title":{"rendered":"Valk &#8211; kas ainult lihaste pumpamiseks?"},"content":{"rendered":"<p>Kuuldes s\u00f5na \u201cvalk\u201d tuleb silme ette liha, kohupiim, muna, kala jne. Poes on toodete pakendil m\u00e4rge \u201csisaldab valku\u201d v\u00f5i on kasutusel v\u00f5\u00f5rs\u00f5na \u201cproteiin\u201d. Valgud v\u00f5ib jagada k\u00f5rgv\u00e4\u00e4rtuslikeks ja natuke v\u00e4hemv\u00e4\u00e4rtuslikeks. Kuna meie keha osasid vajalikke aminohappeid ise ei tooda, tuleb need\u00a0saada s\u00f6\u00f6giga toiduvalkudest.<\/p>\n<p>Trenni tegeva inimese lihased saavad mikrotraumasid, mida me ise ei tunne. &#8220;<em>M\u00f5istlik on need likvideerida<\/em>,&#8221; m\u00e4rgib biokeemik ning paljusid tippsportlaseid n\u00f5ustanud Mihkel Zilmer. Ekslikult seostatakse valku ainult j\u00f5utreeningutega ning lihasmassi kasvatamisega. K\u00f5igi kestvusalade (sh pallim\u00e4ngud jpt individuaalalad, kus on vaja vastupidavust) puhul on valgu tarbimine sama oluline.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"normal alignnone size-full wp-image-14273\" src=\"http:\/\/sportlandmagazine.com\/est\/wp-content\/uploads\/2017\/02\/Basketball_whey20_EST-national-team.jpg\" alt=\"\" width=\"800\" height=\"534\" srcset=\"https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Basketball_whey20_EST-national-team.jpg 800w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Basketball_whey20_EST-national-team-300x200.jpg 300w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Basketball_whey20_EST-national-team-768x513.jpg 768w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Basketball_whey20_EST-national-team-740x494.jpg 740w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Muidugi ei tasu valgutarbimisega hulluks minna. M\u00f5\u00f5duka koormusega treeningu j\u00e4rel (n\u00e4iteks tund aega rattas\u00f5itu) sobib Zilmeri s\u00f5nul taastumiseks ka 330 ml keefiri. See sisaldab samuti k\u00f5rgkvaliteetseid valkusid, mis aitavad parandada lihase mikrokahjustusi. Samuti taastuvad sel moel keha veevarud. &#8220;<em>See on \u00fcks lihtsamaid ja m\u00f5nusamaid taastusvahendeid. Aga see peaks toimuma 10 min jooksul p\u00e4rast treeningu l\u00f5ppu. Sel juhul garanteerite selle, et organism saab korralikult aminohappeid ja mikrotraumad saavad n-\u00f6 koristatud<\/em>,&#8221; \u00fctles Zilmer.<\/p>\n<p>Hinnanguliselt vajab istuva t\u00f6\u00f6viisiga inimene \u00f6\u00f6p\u00e4evas kuni 1 g, aktiivse eluviisiga spordiharrastaja 1,5 g ning tippsportlane isegi kuni 3 g valku \u00fche kehakaalu kilogrammi kohta. Keskmise koormusega treeniva harrastussportlase ligikaudne \u00f6\u00f6p\u00e4evane valguvajadus on 120 g. Selle saab n\u00e4iteks kahest kanafilee t\u00fckist, 330 g kodujuustust, 250 g kohupiimast ning kolmest munast.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"normal alignnone size-large wp-image-14277\" src=\"http:\/\/sportlandmagazine.com\/est\/wp-content\/uploads\/2017\/02\/Smoothie-rego-strawberry2-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Smoothie-rego-strawberry2-1024x683.jpg 1024w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Smoothie-rego-strawberry2-300x200.jpg 300w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Smoothie-rego-strawberry2-768x512.jpg 768w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Smoothie-rego-strawberry2-1500x1000.jpg 1500w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Smoothie-rego-strawberry2-740x493.jpg 740w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>Kes treenib rohkem, see peab kindlasti m\u00f5tlema valkude lisatarbimisele. \u00dche toidukorra\/suupistega suudab meie organism omastada 20-25 g valku. Soovitav on s\u00fc\u00fca 3-4 korda p\u00e4evas valgurikkaid vahepalasid ja suupisteid. Hea vahepala on valk koos s\u00fcsivesikuga. Samas tasub v\u00e4ltida liigse suhkruga valgutooteid.<\/p>\n<p><strong><u>Science in Sport (SiS) valgutooted Sportlandis<\/u><\/strong><\/p>\n<ul>\n<li><strong>REGO RAPID RECOVERY &#8211; <\/strong>tippsportlaste ja \u2013tiimide hulgas k\u00f5rgelt hinnatud taastusjoogipulber. Sisaldab 23 g s\u00fcsivesikuid, 20 g valku, sh 2 g asendamatut aminohapet leutsiini. Taastumist aitavad kiirendada lisatud magneesium ning C ja B6 vitamiin. \u00c4ra sega pulbrit piimaga, kuna see v\u00f5ib pidurdada valgu omastamise kiirust. Toode ei sisalda suhkrut.<\/li>\n<li><strong>WHEY PROTEIN &#8211; <\/strong>vadakuvalgupulber\u00a0lihaste kiiremaks taastumiseks ning arenguks. \u00dcks serveering sisaldab 22 g valku, 5 g asendamatuid aminohappeid, sh 2,7 g leutsiini. Joo lihas- ja j\u00f5utreeningu j\u00e4rel p\u00e4rast trenni v\u00f5i treeningukordade vahel. Toode on Informed-Sport testitud, mis on garantiiks, et see ei sisalda kahjulikke ja keelatud dopingaineid. SiS valgu- ja taastusjoogipulbreid kasutavad ol\u00fcmpiav\u00f5itjad, maailmameistrid ning maailma tipptiimid.<\/li>\n<li><strong>OVERNIGHT PROTEIN &#8211; <\/strong>enne magamaminekut unekvaliteedi t\u00f5stmiseks m\u00f5eldud joogipulber. Sisaldab 27 g kaseiinivalku ning vaid 2 g s\u00fcsivesikuid ja valku \u00fche serveeringu kohta. Joogi v\u00f5ib valmistada nii soojalt kui k\u00fclmalt. See on maailmas esimene valgujook, mis aitab t\u00f5sta unekvaliteeti.<\/li>\n<li><strong>REGO PROTEIN BAR &#8211; <\/strong>tervislik ja k\u00f5rge valgusisaldusega vahepala ning taastaja p\u00e4rast pingutust. Sisaldab 20 g valku ja 21 g s\u00fcsivesikuid. S\u00f6\u00f6 \u00fcks batoon 2 tundi enne v\u00f5i 30 minuti jooksul p\u00e4rast trenni. Toode ei sisalda rafineeritud suhkrut ja k\u00fcllastunud rasvhappeid.<\/li>\n<li><strong>WHEY20 &#8211; <\/strong>maailmas esimene vadakuvalgu geel. Konsistentsilt meenutab jogurtikreemi, valikus v\u00e4rskendavad maasika ja sidruni maitse. Toode sisaldab 20 g vadakuvalku, sh 7 g asendamatuid aminohappeid ning annab ainult 88 kalorit. V\u00f5ta 1 geel 30 min jooksul peale treeningut. V\u00f5id tarbida ka tervisliku vahepalana suurendamaks tavatoidust saadavat valgukogust. Tekitab t\u00e4isk\u00f5hutunde.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"normal alignnone size-full wp-image-14274\" src=\"http:\/\/sportlandmagazine.com\/est\/wp-content\/uploads\/2017\/02\/maasika-whey20.jpg\" alt=\"\" width=\"960\" height=\"960\" srcset=\"https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/maasika-whey20.jpg 960w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/maasika-whey20-150x150.jpg 150w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/maasika-whey20-300x300.jpg 300w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/maasika-whey20-768x768.jpg 768w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/maasika-whey20-75x75.jpg 75w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/maasika-whey20-740x740.jpg 740w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/p>\n<p><strong><u>Populaarsemate valgutoodete v\u00f5rdlus:<br \/>\n<a href=\"http:\/\/sportlandmagazine.com\/est\/wp-content\/uploads\/2017\/02\/SiS_comparison_sportlandarticle.png\" class=\"img-link\" ><img loading=\"lazy\" decoding=\"async\" class=\"normal alignnone wp-image-14282 size-large\" src=\"http:\/\/sportlandmagazine.com\/est\/wp-content\/uploads\/2017\/02\/SiS_comparison_sportlandarticle-1024x528.png\" width=\"1024\" height=\"528\" srcset=\"https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/SiS_comparison_sportlandarticle-1024x528.png 1024w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/SiS_comparison_sportlandarticle-300x155.png 300w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/SiS_comparison_sportlandarticle-768x396.png 768w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/SiS_comparison_sportlandarticle-740x382.png 740w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/SiS_comparison_sportlandarticle.png 1293w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><br \/>\n<\/u><\/strong><\/p>\n<p><strong><u>Paar n\u00f5uannet:<\/u><\/strong><\/p>\n<ul>\n<li>Valku sisaldavat toitu valides uuri t\u00e4helepanelikult, millised tooted on sinu eeskujuks olevate sportlaste men\u00fc\u00fcs. Ainult siis v\u00f5id kindel olla, et ei osta lihtsalt odava hinna p\u00e4rast madala v\u00e4\u00e4rtusega valku. SiS valgutooteid kasutavad teiste seas Eesti jalgpallikoondis, FC Flora esindusmeeskond ja Eesti Korvpallikoondis; ol\u00fcmpiasportlased Ingrid Puusta ja Karl-Martin Rammo, kiiruisutaja Saskia Alusalu, triatleet Marko Albert, ol\u00fcmpialootus Joosep Karlson jpt.<\/li>\n<li>Taastumine toimub magamise ajal. Keha vajab \u00f6\u00f6sel lihaskahjustuste parandamiseks \u201cehitusmaterjali\u201d. Selleks sobib meie kehas aeglaselt imenduv valk (kaseiinivalk), mida annavad kodujuust, kohupiim v\u00f5i SiS Overnight valgujook.<\/li>\n<\/ul>\n<p><strong>Biokeemik: k\u00f5ik kiiret kaalulangetust lubavad dieedid on kahjulikud &#8211; <\/strong>http:\/\/novaator.err.ee\/v\/tervis\/d9309c67-f0e7-46b1-941e-fa25671a3dc5\/biokeemik-koik-kiiret-kaalulangetust-lubavad-dieedid-on-kahjulikud<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"normal alignnone size-large wp-image-14275\" src=\"http:\/\/sportlandmagazine.com\/est\/wp-content\/uploads\/2017\/02\/Recovery-shaker-1024x465.jpg\" alt=\"\" width=\"1024\" height=\"465\" srcset=\"https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Recovery-shaker-1024x465.jpg 1024w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Recovery-shaker-300x136.jpg 300w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Recovery-shaker-768x348.jpg 768w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Recovery-shaker-1500x681.jpg 1500w, https:\/\/sportland.ee\/magazine\/wp-content\/uploads\/2017\/02\/Recovery-shaker-740x336.jpg 740w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>Valgud koosnevad aminohapetest, mis jagatakse asendamatuteks, mida peab saama toiduga, ja asendatavateks, mida organism suudab ise s\u00fcnteesida. <strong>Leutsiin<\/strong> on \u00fcks olulisemaid hargnenud ahelaga asendamatuid aminohappeid. Leutsiin aitab stimuleerida lihasvalkude su\u0308nteesi ja kutsuda esile muutusi lihasmassis.<\/p>\n<p><strong>Vadakuvalk<\/strong> sisaldab 9 asendamatut aminohapet, mida organism ise ei s\u00fcnteesi ja mis tuleb omastada toiduga. Vadakuvalk on kiiresti imenduv valk. T\u00e4nu heale imendumisele v\u00e4hendab vadakuvalgu kasutamine taastumiseks kuluvat aega. Vadakuvalgu tarbimine t\u00f5stab insuliini tundlikkust ning tekitab t\u00e4isk\u00f5hutunde pikemaks ajaks.<\/p>\n<p>Piimas on ca 80% kaseiini ja 20% vadakuvalku. <strong>Kaseiinivalk<\/strong> erinevalt vadakuvalgust imendub organismis oluliselt kauem, ca 5-7 tundi. Sportlased kasutavad kaseiinivalku sageli nn. \u201c\u00f6\u00f6valguna\u201d v\u00e4hendamaks kehavalkude lagundamist magamise ajal. Kaseiin stimuleerib valgus\u00fcnteesi aidates olla uueks koormuseks paremini valmis.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kuuldes s\u00f5na \u201cvalk\u201d tuleb silme ette liha, kohupiim, muna, kala jne. Poes on toodete pakendil m\u00e4rge \u201csisaldab valku\u201d v\u00f5i on\u2026<\/p>\n","protected":false},"author":8,"featured_media":14274,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,23],"tags":[80,288,280,286],"class_list":["post-14272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-tooted","tag-elustiil","tag-nouanne","tag-tervislik-eluviis","tag-toode"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts\/14272","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/comments?post=14272"}],"version-history":[{"count":6,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts\/14272\/revisions"}],"predecessor-version":[{"id":15037,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/posts\/14272\/revisions\/15037"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/media\/14274"}],"wp:attachment":[{"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/media?parent=14272"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/categories?post=14272"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.ee\/magazine\/wp-json\/wp\/v2\/tags?post=14272"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}