Fats are essential, among other things, for brain function, and their quality directly affects memory, concentration, mood, and the health of the nervous system.<\/p>\n\n\n\n
The brain is largely made up of fat. In particular, adequate intake of DHA (docosahexaenoic acid) is important for optimal brain function.<\/p>\n\n\n\n
The body has a limited amount of carbohydrates, enough for 1\u20132 hours of high-intensity running, but fat storer, even in a lean athlete are, if not limitless, then almost.<\/p>\n\n\n\n
The better the body is able to use fat as an energy source, the longer a runner can keep going without depleting glycogen.<\/p>\n\n\n\n
Fat is used as the primary energy source when running is easy, meaning at basic endurance intensity, lasting more than 1\u20132 hours with a heart rate around 60\u201375% of maximum.<\/p>\n\n\n\n
High-quality fats (omega-3) reduce inflammation in the body, protect the joints, and support hormonal balance.<\/p>\n\n\n\n
The daily intake recommendations for omega-3 (EPA and DHA) can be found online.<\/p>\n\n\n\n
Over the past year, I have increased the amount of fats in my diet.<\/p>\n\n\n\n
I get omega-3 partly from supplements and partly from fatty fish, which I eat several times a week.<\/p>\n\n\n\n
As for supplements, I prefer krill oil.<\/p>\n\n\n\n
\u201cKrill oil is a dietary supplement made from small krill crustaceans and used as a source of omega-3 fatty acids. It naturally contains EPA and DHA bound to phospholipids, which improves their absorption compared to traditional fish oils. In addition, krill oil often naturally contains astaxanthin and choline.\u201d (Source: AI)<\/p>\n\n\n\n
In addition, I take high-quality extra virgin organic olive oil daily.<\/p>\n\n\n\n
I mix the olive oil into a \u201cshot,\u201d which may be healthy but tastes awful.<\/p>\n\n\n\n
1 part sea buckthorn juice,
1 part pomegranate juice,
1 part lemon juice,
1 part olive oil.<\/p>\n\n\n\n
Mix and \u201cenjoy.\u201d<\/p>\n\n\n\n
************************************************************************************************<\/p>\n\n\n\n
Rasvat ovat mm. aivojen toiminnan kannalta v\u00e4ltt\u00e4m\u00e4tt\u00f6mi\u00e4<\/strong>, ja niiden laatu vaikuttaa suoraan muistiin, keskittymiskykyyn, mielialaan ja hermoston terveyteen<\/strong>.<\/p>\n\n\n\n Aivot koostuvat suurelta osin rasvasta. Etenkin DHA\u00b4n (dokosaheksaeenihappo)<\/strong> saanti on aivojen toiminnan kannalta t\u00e4rke\u00e4\u00e4.<\/p>\n\n\n\n Keholla on rajallinen m\u00e4\u00e4r\u00e4 hiilihydraatteja<\/strong>, joka riitt\u00e4\u00e4 1\u20132 tunniksi kovatehoista juoksua, mutta rasvavarastot ovat, jopa hoikalla urheilijalla, jos ei nyt rajattomat, niin melkein.<\/p>\n\n\n\n Mit\u00e4 paremmin elimist\u00f6 osaa k\u00e4ytt\u00e4\u00e4 rasvaa energiaksi, sit\u00e4 pidemp\u00e4\u00e4n juoksija jaksaa ilman glykogeenin (hillari) loppumista<\/em>.<\/p>\n\n\n\n Rasvaa k\u00e4ytet\u00e4\u00e4n p\u00e4\u00e4asiallisena energianl\u00e4hteen\u00e4, kun juoksu on kevytt\u00e4, siis peruskest\u00e4vyystehoista ja kest\u00e4\u00e4 yli 1-2h ja syke noin 60-75% maksimista.<\/p>\n\n\n\n Hyv\u00e4laatuiset rasvat (omega-3) v\u00e4hent\u00e4v\u00e4t kehon tulehdusta, suojaavat niveli\u00e4 ja tukevat hormonitasapainoa.<\/p>\n\n\n\n Omega-3\u00b4n (EPA, DHA p\u00e4ivitt\u00e4iset )saantisuositukset l\u00f6ytyv\u00e4t netist\u00e4.<\/p>\n\n\n\n Olen lis\u00e4nnyt t\u00e4m\u00e4n vuoden aikana rasvojen osuutta ruokavaliossani.<\/p>\n\n\n\n Omega kolmoset saan osin pillereist\u00e4 ja osin rasvaisesta kalasta, jota sy\u00f6n useamman kerran viikossa.<\/p>\n\n\n\n Pillereist\u00e4 suosin krilli\u00f6ljy\u00e4.<\/p>\n\n\n\n “Krilli\u00f6ljy on\u00a0ravintolis\u00e4, joka valmistetaan pienist\u00e4 krilliravuista ja jota k\u00e4ytet\u00e4\u00e4n omega-3-rasvahappojen l\u00e4hteen\u00e4<\/mark>. Se sis\u00e4lt\u00e4\u00e4 luonnostaan fosfolipideihin sitoutuneita EPA- ja DHA-rasvahappoja, mik\u00e4 parantaa niiden imeytymist\u00e4 verrattuna perinteisiin kala\u00f6ljyihin. Lis\u00e4ksi krilli\u00f6ljy sis\u00e4lt\u00e4\u00e4 usein luontaisesti astaksantiinia ja koliinia”.\u00a0(L\u00e4hde. AI)<\/p>\n\n\n\n Sen lis\u00e4ksi nappaan p\u00e4ivitt\u00e4in hyv\u00e4laatuista extra virgin -luomuoliivi\u00f6ljy\u00e4.<\/p>\n\n\n\n Sekoitan oliivi\u00f6ljyn shottiin, joka saattaa olla terveellist\u00e4, mutta maistuu karmealta.<\/p>\n\n\n\n 1 osa tyrnimehua, 1 osa granaattiomenamehua, i osa sitruunamehua, 1 osa oliivi\u00f6ljy\u00e4.<\/p>\n\n\n\n Sekoita ja “nauti”.<\/p>\n","protected":false},"excerpt":{"rendered":" Fats are essential, among other things, for brain function, and their quality directly affects memory, concentration, mood, and the health of the nervous system. The brain is largely made up of fat. In particular, adequate intake of DHA (docosahexaenoic acid) is important for optimal brain function. The body has a limited amount of carbohydrates, enough […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-22070","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/posts\/22070","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/comments?post=22070"}],"version-history":[{"count":5,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/posts\/22070\/revisions"}],"predecessor-version":[{"id":22076,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/posts\/22070\/revisions\/22076"}],"wp:attachment":[{"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/media?parent=22070"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/categories?post=22070"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportman.fi\/index.php\/wp-json\/wp\/v2\/tags?post=22070"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}