Utgave 17 – I denne utgaven:
– «Mateksperter advarer mot søt skolemelk» (diskusjon)
– Gå ned i vekt på en sunn måte (av Isabella H. Martinsen)
– Mer fakta om Insulin (av James Krieger)
– Bli god på baseøvelsene: Knebøy, benkpress og markløft (av Tony Gentilcore).
– Korrekt prioriteringer av muskelgrupper (av Børge Fagerli)
Dette er en fast spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt.
Foto: TINE
«Mateksperter advarer mot søt skolemelk»: Diskusjonen om skolemelkordningen er bra er i full gang, les relevante artikler hos Aftenposten og hos Tine’s egen sunnhetsblogg. Min kommentar til emnet;
Interessant diskusjon, selv mener jeg ikke at dette er noe problem, den smaksatte melken Tine har som en del av skolemelkordningen er ikke tilsatt mye melk.
For folk som er intollerante så er jo melk et problem, og når melk skal gis til skolebarn burde man kanskje tatt det mer alvorlig, kanskje burde alle blir testet for laktoseintoleranse?
Foto: germanuncut77 (flickr)
Gå ned i vekt på en sunn måte: Isabella H. Martinsen har en flott og enkel (veldig grunnlegende) innføring til hvordan man slanker seg på en sunn måte.
Mer fakta om Insulin: James Krieger har en oppfølger til sin artikkelserie om Insulin, hvor han nå svarer kritikerne av hans påstander. Meget interessant lesing om du er interessert i kosthold og helse, eller har sukkersyke/diabetes.
Bli god på baseøvelsene: Knebøy, benkpress og markløft: Tony Gentilcore har en rekke gode, grunnleggende tips for baseøvelsene. Spesielt liker jeg analogien hans for knebøy til boks (box squats); Lat som at du setter deg ned på knust glass.
Korrekt prioriteringer av muskelgrupper: Nybegynnere behøver ikke prioritere. En flott artikkel av Børge Fagerli på Fitnessbloggen.
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Hei på deg! 🙂
Et helt annet tema:
Hva tenker du om ZMA? Eller lignende kosttilskudd? Sliter med søvnproblemer, og dette går selvfølgelig ut over helsa..er bl.a mye syk og sliten!
Om du har et solid kosthold (noe det ser ut ti at du har), og får tilstrekkelig med magnesium derfra, tror jeg ikke at ZMA-supplementering vil gi noen merkbare effekter.
I Alan Aragon Research Review for november 2009 skrev meget dyktige Alan Aragon blant annet følgende om ZMA-supplementering; «…Getting back to our study, ZMA failed to significantly increase
zinc and magnesium levels. It also failed to alter total
testosterone, free testosterone, and growth hormone levels. Most
importantly, it failed to significantly improve training
performance and body composition. In more recent work by
Koehler et al,30 no significant changes in serum total and serum
free testosterone were seen as a result of ZMA supplementation.
Furthermore, no differences were seen in the urinary excretion
pattern of testosterone metabolites. Based on the evidence,
ZMA’s popularity is due to effective marketing rather than
physiological effect. For best results, steer clear of this product.»
Når det gjelder søvnproblemene dine; har de kommet nå nylig, etter sommeren? Mange sliter med søvnproblemer og depresjon på denne tiden av året, det kan blant annet skylder sollyset – for det vil normalt ‘stille inn’ vår biologiske klokke og i ganske stor grad styre hormonnivåene våres. Du har kanskje merket hvor mye raskere du ‘våkner’ om du går ut i steikende sol vs. grått regnvær?
En løsning der kan være ‘lyssterapi’, som går ut på å bruke spesielle lys til å ‘etterligne’ sollyset. Jeg har dog aldri prøvd dette selv, eller lest noe særlig om effektiviteten, så vet ikke anok om det til å kunne anbefale det.
Et annet problem om vinteren, også relatert til sola, er D-vitamin. Du kan ikke få optimale nivåer av D-vitamin fra kostholdet alene, så om vinteren anbefaler jeg D-vitamin tilskudd; minimum 1 000 IU/daglig. Selv tar jeg 5 000 IU daglig. (Soling ute til en minimal erytema (solbrenthet) tilsvarer ca 10-25 000 IU)
En så liten andel av befolkningen er laktoseintolerante (spesielt i ung alder, det slår gjerne ut senere) at det er helt bortkastet å skulle teste alle skolebarn for dette, i hvertfall sett fra et helseøkonomisk synspunkt. Symptomene er uansett «bare» magevondt. En eventuell allergi derimot, vil trolig ha blitt oppdaget lenge før barnet kommer i skolealder 🙂
Godt poeng, er vel egentlig enig med deg, og uansett ser jeg nå at melkesukkeret i TINE Ekstra Lett Melk Mild kakaosmak er spaltet, slik at det er tilnærmet null laktose i produktet.
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