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Termogeneza poposiłkowa.

Termogeneza poposiłkowa.

Efekt termiczny pożywienia.

Nie ulega wątpliwości fakt, że gdy chodzi o spalanie tkanki tłuszczowej, najważniejszym faktorem jest ujemny bilans kaloryczny (nie chodzi wyłącznie o ilość spożywanych kilokalorii lecz również o ilość wykorzystanych). Nie kreując go nie ma mowy o efektywnym chudnięciu. I nie pomogą Ci magiczne pigułki, specjalne super plany treningowe, czy inne stworzone na potrzeby zysku magiczne zaklęcia. Jednak dzięki pracy ciekawskich ludzi zwanych naukowcami zyskaliśmy wiedzę na temat mniejszych elementów układanki pod tytułem „kurde, muszę zgubić parę kilo”. I choć ich wpływ może mieć znaczenie kilkuprocentowe, moim zdaniem przy połączeniu kilku puzzli można spróbować uzyskać jakiś efekt. Obok wpływu temperatury na efektywność „spalania kalorii” (o czym pisałem kilka wpisów wcześniej), następnym aspektem, który chciałem poruszyć jest efekt termiczny pożywienia.

Termogeneza poposiłkowa (bo to pojęcie z fizjologii będzie nas interesowało) to nic innego niż wzrost wytwarzania ciepła po spożyciu posiłku. Wytwarzanie te wiąże się ze zwiększonym zużyciem energii potrzebnej do strawienia pokarmów. Wartości wskazujące jaka część energii zostaje wykorzystana na utylizację (trawienie, wchłanianie, usuwanie) danego makroskładnika zostały zapisane:

białko 20-35%

węglowodany 5-15%

tłuszcze 5-15%

Najlepiej w tym zestawieniu wypada białko. Mówiąc prościej – przyjmując wartość 30%, dostarczając białko (makroskładnik) o wartości 100 kcal, organizm wykorzystuje 30 kcal na jego utylizację. Przy maksymalnych 15 kcal w wypadku węglowodanów i tłuszczu to całkiem niezły wynik.

Zdziwili się.

I choć ciężko mówić tutaj o jakich spektakularnych czy ultra szybkich efektach po zwiększeniu spożycia białka na koszt węglowodanów czy tłuszczu, patrząc długoterminowo może to przynieść wymierne korzyści. Fajnym potwierdzeniem tego, że organizm podchodzi do białka na nieco innych zasadach, jest badanie, które chciałem przywołać (streszczę je maksymalnie jak się da, na końcu wpisu w źródłach będzie link do badania).

Głównym zadaniem tego badania było wykazać wpływ diety wysokobiałkowej na kompozycję ciała osób trenujących siłowo. Przez osiem tygodni dwie grupy badanych stosujące jednakowy trening były podzielone na grupę kontrolną (o zbilansowanej diecie) i na grupę wysokobiałkową (gdzie białko stanowiło nawet 45% diety). Po tym czasie odbyły się pomiary, w obu grupach nie stwierdzono żadnych istotnych zmian jeżeli chodzi o wagę ciała i kompozycję ciała. I co w tym dziwnego?

No tak, zapomniałem napisać, że grupa wysokobiałkowa spożywała o 800 kcal (głownie białka) więcej niż przed rozpoczęciem badań.

Nie chcę żebyś odebrał to jako zezwolenie na przejadanie się produktami o wysokiej zawartości białka. Faktem jest, że takie badanie się odbyło. Faktem jest, że grupa, która przez 8 tygodni jadła sporo więcej niż przed rozpoczęciem badań nie przybrała na wadze, nie przybyło im tłuszczu. Jest to jak najbardziej wiedza do mądrego wykorzystania.

Białko król.

Wygląda na to, że białko nie tylko pomaga nam w budowaniu mięśni, powoduje uczucie sytości po posiłku z jego zawartością ale dodatkowo zmusza organizm do zużywania największej ilości energii. Taki trochę RollsRoyce wśród makroskładników :).

 

Źródła:

  1. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19

 

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