Godterispising = Bedre helse?, mm. -> Trening & Kosthold; Verdt å lese, Utgave 52

Utgave 52 – I denne utgaven:
– Godterispising = Bedre helse? (forskning)
– Sjokolade kan forbedre visuell og kognitiv funksjon (forskning)
– Fast-food kan gjøre deg overvektig (forskning)
– Self Myofascial Release Secrets (video, av Nick Tumminello)
– How to Do a One Arm Push Up! – The RIGHT Way!
(video, av Nick Tumminello)
– Trening, sunn fornuft, studiers relevans og litt om CrossFit! (av Eirik Sandvik)
– Weight Training Programs: The Basics, but with Variety (av Eric Cressey)

Ukas sitat:

“There is simply no other exercise (and certainly no machine) that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
– Mark Rippetoe

Godterispising = Bedre helse? En studie fra februar 2011 undersøkte korrelasjonen mellom godterispising og dvs. helserelaterte faktorer, og konkluderte med at dagens nivå av godterispising ikke er assosiert med noen helserisikoer. Studien fant faktisk at selv om kaloriinntaket var 10 % høyere hos de som spiste godteri, så var BMI, omkrets rundt midjen, og C-reaktivt protein/C-reactive protein lavere enn hos de som ikke spiste godteri, og de hadde en 14 % redusert risiko for høyt blodtrykk, en 19 % redusert risiko for lavere HDL-kolesterol (high-density lipoprotein cholesterol), og en 15 % redusert risiko for metabolsk syndrom/syndrom X.

Det skal dog nevnes at differansen mellom godterispising i gjennomsnittet og ‘spiserne’ ikke var veldig stor; 9 g vs. 38,3 g – 29,3 g forskjell, noe som tilsvarer rundt 100-150 kalorier per dag. Korrelasjon er også naturligvis ikke det samme som årsak, men studien viser likevel at vanlige godterispisere ikke har dårligere helse enn ikke-spisere. Ved mer ekstreme inntak vil jeg dog tro på at tallene hadde vist noe annet.

Studien: O’Neil CE, Fulgoni VL 3rd, Nicklas TA. Candy consumption was not associated with body weight measures, risk factors for cardiovascular disease, or metabolic syndrome in US adults: NHANES 1999-2004. Nutr Res. 2011 Feb;31(2):122-30. Pubmed.

Godterispising - Mengden har nok noe å si. Her har jeg stappet i meg 600 g sjokolade på en kveld, det er ikke nødvendigvis å anbefale 😉

Sjokolade (foto av M.Verkerk, J.J.G.Claessens)

Sjokolade kan forbedre visuell og kognitiv funksjon: En studie fra februar 2011 fant at inntak av sjokolade/kakao flavanoler førte til akutte forbedringer i visuell og kognitiv funksjon. Kanskje sjokolade under eksamen etc. er en god idé? Jeg vil dog legge til at min personlige erfaring er at produktiviteten er på sitt beste i fastende tilstand (under periodisk faste).

Studien: Field DT, Williams CM, Butler LT. Consumption of cocoa flavanols results in an acute improvement in visual and cognitive functions. Physiol Behav. 2011 Jun 1;103(3-4):255-60. Epub 2011 Feb 12. Pubmed.

En saftig og digg burger fra Robsrudjordet Grill

Fast-food kan gjøre deg overvektig: Virkelig? Kanskje ikke så overraskende, men interessant likevel: En studie publisert i 2005 fant en tydelig korrelasjon mellom antall fast-food måltider og overvekt; “By comparison with the average 15-year weight gain in participants with infrequent (less than once a week) fast-food restaurant use at baseline and follow-up, those with frequent (more than twice a week) visits to fast-food restaurants at baseline and follow-up gained an extra 4·5 kg of bodyweight and had a two-fold greater increase in insulin resistance.

Fast-food consumption has strong positive associations with weight gain and insulin resistance, suggesting that fast food increases the risk of obesity and type 2 diabetes.”

Les mer hos Stephan Guyenet.

Studien: Pereira MA et al. Fast-food habits, weight gain, and insulin resistance (the CARDIA study): 15-year prospective analysis. cet. 2005 Jan 1-7;365(9453):36-42. Pubmed.

Self Myofascial Release Secrets: En flott video av Nick Tumminello om egenmasasje etc.:

How to Do a One Arm Push Up! – The RIGHT Way! Nok en god video av Nick Tumminello, denne on en-arms pushups:

Trening, sunn fornuft, studiers relevans og litt om CrossFit! En flott post av Eirik Sandvik, om litt av hvert 🙂

Weight Training Programs: The Basics, but with Variety: En flott og artig post av Eric Cressey om variasjon i styrketreningen.

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