{"id":5186,"date":"2024-10-28T23:09:15","date_gmt":"2024-10-28T21:09:15","guid":{"rendered":"https:\/\/helen.vene.ee\/blog\/?p=5186"},"modified":"2024-10-29T23:19:01","modified_gmt":"2024-10-29T21:19:01","slug":"paastumine-1-osa-mis-see-on-ja-kuidas-sellega-alustada","status":"publish","type":"post","link":"https:\/\/helen.vene.ee\/blog\/2024\/10\/paastumine-1-osa-mis-see-on-ja-kuidas-sellega-alustada\/","title":{"rendered":"Paastumine 1. osa &#8211; Mis see on ja kuidas sellega alustada?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Paastumine on toitumise vorm, milles inimene loobub teatud ajaperioodiks toidust. Paastumine tekitab inimestes endiselt mingeid imelikke reaktsioone, n\u00e4iteks &#8220;ah-ah, kes tahab n\u00e4dal aega s\u00f6\u00f6mata olla, milleks see vajalik on&#8221;. Selle postituse eesm\u00e4rk on selgitada paastumist l\u00e4hemalt ja jagan ka enda kogemust. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kuidas ma j\u00f5udsin paastumiseni?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Minu uudishimu paastumise vastu tekkis sellest, et ma tundsin, et mu soolestik ei ole heas korras. Olid erinevad s\u00fcmptomid ja arstid tegelikult ei osanud mulle \u00f6elda, et miks need tekivad. Konsulteerisin ka toitumisn\u00f5ustajaga ja tegin mikrobioomi testi. Mikrobioomi testist sain tagasisidet, et k\u00f5ik p\u00e4ris h\u00e4sti ei olegi ning toitumisn\u00f5ustaja pakkus v\u00e4lja erinevaid dieete, mida katsetada. Ka see ei toonud mulle tulemust. L\u00f5puks j\u00f5udsin arusaamale, et see mis toimub, ei ole normaalne. Peab olema mingi muu viis.  Lisaks k\u00f5igile muudele s\u00fcmptomitele h\u00e4iris mind v\u00e4ga see, et ma \u00e4rkasin hommikul \u00fclesse ja mu soolestik oli v\u00e4ga valus, nagu tunneks kogu seda soolestikku selle pikkuses seal k\u00f5hu sees. Ma ei oska seda paremini seletada, aga see oli v\u00e4ga veider. Tegelikult ju ei peaks tunnetama sellisel moel oma k\u00f5htu, eriti p\u00e4rast magamist, kui tegelikult peaks kogu keha olema \u00f6\u00f6sel olnud l\u00f5dvestunud seisus. S\u00f6\u00f6mine ja lihtsalt elamine ei peaks tekitama kuidagi ebamugavust. Otsustasin, et harin ennast ise sel teemal ja nii ma j\u00f5udsingi paastumise juurde. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1440\" height=\"823\" src=\"https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Designer-1440x823.jpeg\" alt=\"\" class=\"wp-image-5191\" srcset=\"https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Designer-1440x823.jpeg 1440w, https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Designer-300x171.jpeg 300w, https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Designer-1536x878.jpeg 1536w, https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Designer-800x457.jpeg 800w, https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Designer.jpeg 1792w\" sizes=\"auto, (max-width: 1440px) 100vw, 1440px\" \/><figcaption class=\"wp-element-caption\">Mina praegu \ud83d\ude03 Pilt: Microsoft Designer<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Mis on paastumine? <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nagu postituse alguses sai \u00f6eldud, siis <strong>paastumine<\/strong> <strong>(<em>fasting<\/em>)<\/strong> on toitumise vorm, milles inimene loobub teatud ajaperioodiks toidust. Tegelikult on olemas ka kuivpaastumine, mis t\u00e4hendab, et loobutakse ka vee joomisest. Mina seda ei ole proovinud. Minu jaoks tundub kuivpaastumine liiga ekstreemne. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Paastumine on laiem m\u00f5iste, mille alla kuulub ka <strong>vahelduv paastumine (<em>intermittent fasting)<\/em><\/strong>. Nende kahe erinevus on kestuses ja sageduses &#8211; paastumist tehakse harvemini ja pikemalt, vahelduv paastumist tihedamalt ja l\u00fchemalt. Paastumise pikkus ja sagedus s\u00f5ltub eesm\u00e4rkidest ja vajadustest. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Selline vahelduva paastu plaan v\u00f5ib olla hea valik algajatele just seet\u00f5ttu, et paastuaken on suhteliselt v\u00e4ike, suur osa paastust toimub une ajal ja inimene v\u00f5ib tarbida iga p\u00e4ev sama palju kaloreid.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vahelduv paastumine t\u00e4hendab, et s\u00fc\u00fcakse ts\u00fcklitena (kindlal ajavahemikul). N\u00e4iteks k\u00f5ige populaarsem on 16\/8 tunni meetod, mis t\u00e4hendab, et p\u00e4evane toidutarbimine piiratakse kindlale ajavahemikule (8 tunni sisse) ja 16 tundi ollakse s\u00f6\u00f6mata. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Paastumise alla kuuluvad ka p\u00e4evased (24 tunni) v\u00f5i isegi mitmep\u00e4evased paastud. Minu k\u00f5ige pikem paast on olnud 24h ja minu tervislikust seisundist l\u00e4htuvalt minul pikemat paastu soovituslik teha ei olegi. T\u00fc\u00fcpiliselt inimesed teavadki just neid ekstreemsemaid mitmep\u00e4evaseid paaste ja sellest ka alati reaktsioon &#8220;miks sa tahad n\u00e4dal aega s\u00f6\u00f6mata olla&#8221;.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Siinkohal on oluline v\u00e4lja tuua, et selle s\u00f6\u00f6misakna ajal tuleb kindlasti s\u00fc\u00fca oma p\u00e4evane kaloraa\u017e t\u00e4is. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\" style=\"font-size:18px;text-transform:uppercase\">&#8220;<em>Fasting without feasting is starvation<\/em>&#8220;<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">Tsitaat raamatust &#8216;<em>Biohack like a woman<\/em>&#8216; ja see ei ole kindlasti eesm\u00e4rk. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Paastumise ajalugu<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">Paastumise ajalugu ulatub tuhandete aastate taha ning seda on praktiseeritud erinevates kultuurides ja usundites, sageli vaimsuse, keha puhastumise ja enesetunde t\u00f5stmise eesm\u00e4rgil.<\/mark> Kohe esimese n\u00e4itena meenub mulle islami usus <em>ramadan<\/em>, milles paastutakse koidust kuni p\u00e4ikeseloojanguni. <em>Ramadan<\/em> kestab \u00fche kuu. Paastumine on ka teistes uskudes teemaks, nt kristlus, hinduism, budism. Mulle endale tundub, et see ulatub nii kaugesse minevikku ja inimesed teadsid toona, miks see hea on. Kui me n\u00fc\u00fcd l\u00e4heme tagasi sinna koriluse ja k\u00fcttimise ajastusse, siis sel ajal ei olnud ka inimestel kogu aeg toit k\u00e4ttesaadav. Praegusel ajal me oma s\u00f6\u00f6gik\u00fclluse ja sn\u00e4kihullusega oleme p\u00f5hit\u00f5ed \u00e4ra unustanud \ud83d\ude03.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1400\" height=\"788\" src=\"https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Angus-Barbieri.jpeg\" alt=\"\" class=\"wp-image-5190\" srcset=\"https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Angus-Barbieri.jpeg 1400w, https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Angus-Barbieri-300x169.jpeg 300w, https:\/\/helen.vene.ee\/blog\/wp-content\/uploads\/2024\/10\/Angus-Barbieri-800x450.jpeg 800w\" sizes=\"auto, (max-width: 1400px) 100vw, 1400px\" \/><figcaption class=\"wp-element-caption\">Angus Barbieri. Pilt: allthatsinteresting.com<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Teadaolev k\u00f5ige pikem paast on olnud 382 p\u00e4eva 1965-1966 aastatel, mida tegi \u00fcks mees nimega Angus Barbieri. Ta j\u00f5i teed, kohvi, mullivett ja s\u00f5i vitamiine. Ta k\u00e4is pidevalt end arstide juures kontrollimas ning kaotas selle ajajooksul 125 kg oma kehakaalust. Oli mida kaotada ilmselgelt. T\u00e4pselt saab lugeda <a href=\"https:\/\/medium.com\/@markeetafrydrychova\/starving-man-angus-barbieri-lasted-392-days-without-food-f0e7e7239696\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">siit<\/a>. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Miks on hea paastuda?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Paastumine on keha jaoks mitmel moel kasulik. Paastumine v\u00f5ib aidata reguleerida hormoone, t\u00f5sta kasvuhormoonitaset (see, mis hoiab meid noorena), alandada veresuhkru taset, parandada ainevahetust, eemaldada l\u00e4bi autofaagia toksiine ja v\u00e4hendada p\u00f5letikke kehas, toetada kehakaalu langust ning isegi pikendada eluiga. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">Lisaks kehalisele kasule on paastumine sageli seotud vaimse selguse ja keskendumisv\u00f5ime paranemisega.<\/mark><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">See peat\u00fckk saab olema k\u00f5vasti pikem m\u00f5nes j\u00e4rgmises postituses. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kas paastumisega v\u00f5ib kaasneda k\u00f5rvalm\u00f5jusid?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kuigi paljud inimesed saavad paastumisest kasu, v\u00f5ivad m\u00f5ned kogeda k\u00f5rvalm\u00f5jusid. Nendeks on v\u00e4simus, peavalu, \u00e4rrituvus ja keskendumisraskused, eriti alguses. V\u00e4ga oluline on ka paastumine \u00f5igesti l\u00f5petada. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Minul ei teki vahelduvpaastuga tavaliselt \u00fchtegi k\u00f5rvaln\u00e4htu. Enne seda kui tegin esimest korda p\u00e4evase paastu, siis selleks ajaks olin ma vahel ka juba kogemata 20 tunniseid paaste teinud &#8211; lihtsalt ei j\u00f5udnud hommikul s\u00fc\u00fca \u00f5igel ajal ja t\u00f6\u00f6p\u00e4ev kujunes liiga intensiivseks. Ma juba teadsin, et mu keha on sellega harjunud ja ma suudan seda teha. Aga see k\u00f5ik tuli j\u00e4rk-j\u00e4rgult, mitte nii, et \u00fchel hommikul otsustan, et n\u00fc\u00fcd lihtsalt j\u00e4rgmise hommikuni ei s\u00f6\u00f6. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">24 tunni paastu puhul hakkab k\u00f5ht korisema ja tekib tunne, et on n\u00e4lg ja tahaks s\u00fc\u00fca, aga see on t\u00e4iesti normaalne. Olen n\u00fc\u00fcdseks \u00fcheksa korda 24 tunni paastu teinud ja vaid \u00fchel korral tundsin, et pea hakkas valutama ja pilt l\u00e4ks h\u00e4guseks. Tol korral kandsin ka gl\u00fckoosimonitori ja seega n\u00e4gin, et mu veresuhkur langes madalale. L\u00f5petasin paastu koheselt (ja ei tundnud ennast kuidagi eba\u00f5nnestununa), vaid lihtsalt m\u00f5testasin, et t\u00e4na ei olnud minu p\u00e4ev ja proovisin paari p\u00e4eva p\u00e4rast uuesti ja siis oli k\u00f5ik t\u00e4iesti tavap\u00e4rane. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kes ei tohiks paastuda?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Paastumine ei pruugi sobida k\u00f5igile. Rasedad ja imetavad naised, lapsed, diabeetikud, osade terviseprobleemidega inimesed ning need, kellel on olnud s\u00f6\u00f6mish\u00e4ired, peaksid enne paastumise alustamist konsulteerima arstiga. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Paastumise meelespea<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Paastumine k\u00f5lab nagu see poleks midagi keerulist &#8211; \u00e4ra lihtsalt s\u00f6\u00f6! Tegelikult on see keerulisem kui lihtsalt mittes\u00f6\u00f6mine. J\u00e4rgnevalt on m\u00f5ned paastumise p\u00f5hit\u00f5ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paastu ajal on oluline juua piisavalt palju vett. <\/li>\n\n\n\n<li>Paastu ajal tuleb j\u00e4lgida oma enesetunnet. <strong>Paastu ajal ei tohi olla kuidagi paha olla. Ei tohi olla pearinglust, peavalu, n\u00f5rkust v\u00f5i muud. <\/strong>Sellise juhul tuleb paastumine l\u00f5petada ja proovida teinekord uuesti. <\/li>\n\n\n\n<li>Paastu puhul on v\u00e4ga oluline \u00f5ige paastust v\u00e4ljumine. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Kuidas esimest korda paastuda?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kui sa ei ole varem pikemalt s\u00f6\u00f6mata olnud, siis kindlasti ei tohiks kohe n\u00fc\u00fcd m\u00f5elda, et ma j\u00e4rgmised 24 tundi ei s\u00f6\u00f6. See ei t\u00f6\u00f6ta nii. Paned kehale liiga suure stressi ja tekitad endale lihtsalt hullu peavalu ja v\u00f5ib-olla ka muud ebameeldivad s\u00fcmptomid. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mina soovitan esimest korda paastuda vahelduv paastuga. Ma tean, et on inimesi, kes ei suuda pikalt s\u00f6\u00f6mata olla. See t\u00e4hendabki, et keha ei ole harjunud energiaks rasva kasutama, vaid kasutab energiaks ainult veresuhkrut. Oluline on esmalt hakata j\u00e4rk-j\u00e4rgult &#8220;kui pikalt suudan s\u00f6\u00f6mata olla&#8221; ajaakent pikendama. N\u00e4iteks proovida 12-tunnist paastu, millest enamus aega \u00f6\u00f6sel magatakse. Sellisel juhul tuleks \u00f5htus\u00f6\u00f6k \u00e4ra s\u00fc\u00fca \u00f5htul endale sobival kellaajal ning hommikul s\u00fc\u00fca uuesti sama aeg (s\u00fc\u00fces \u00f5htus\u00f6\u00f6ki kell 18, peaks j\u00e4rgmine s\u00f6\u00f6gikord olema 12-tunnise paastu puhul kell 6 hommikul). Vaadata siis oma enesetunnet ja proovida hommikus\u00f6\u00f6ki veidi hilisemaks ja \u00f5htus\u00f6\u00f6ki natuke varasemaks l\u00fckata. Seda nii kaua kuni ise tunned, et tegelikult on hea enesetunne ja k\u00f5ik on h\u00e4sti. Ja \u00fctlen veel uuesti, kui on tunne, et halb on olla, siis l\u00f5petada. Paastumine ei pea olema kuidagi vastik v\u00f5i valus. Aga see ei ole ka alguses k\u00f5ige lihtsam asi mida teha, seega on oluline eristada kas oled lihtsalt pahas tujus t\u00fchja k\u00f5hu p\u00e4rast v\u00f5i on reaalselt halb olla. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mis edasi? <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kes pole kunagi enne paastumist teinud, siis soovitan hakata vaikselt katsetama enda &#8220;s\u00f6\u00f6misakna&#8221; piire, kuni \u00fchel hetkel tunned, et n\u00fc\u00fcd oled suuteline paastu tegema kas t\u00fc\u00fcpilises vahelduvpaastu s\u00f6\u00f6misaknas v\u00f5i juba pikemalt.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kuna ma lihtsalt ei suuda kogu tarkust panna \u00fchte postitusse kirja, siis ma otsustasin, et ma teen mitu postitust. Siis on teil lihtsam lugeda ja on ka j\u00e4rgmisi jutte ka, mida oodata. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">J\u00e4rgmistes postitustes tahan kirjutada t\u00e4psemalt paastust ja paastust v\u00e4ljumisest, miks on naistel ja meestel oluline erinevalt paastuda, mille poolest erinevad vahelduv paastumine ja pikemad paastud.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Loodan, et oli huvitav ja saite targemaks \ud83d\ude0a.  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Paastumine on toitumise vorm, milles inimene loobub teatud ajaperioodiks toidust. Paastumine tekitab inimestes endiselt mingeid imelikke reaktsioone, n\u00e4iteks &#8220;ah-ah, kes tahab n\u00e4dal aega s\u00f6\u00f6mata olla, milleks see vajalik on&#8221;. Selle postituse eesm\u00e4rk on selgitada paastumist&hellip;<\/p>\n","protected":false},"author":1,"featured_media":5198,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[300],"tags":[302,301,318,117,317,304],"class_list":["post-5186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-biohacking","tag-biohakkimine","tag-fasting","tag-health","tag-paastumine","tag-tervis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Paastumine 1. osa - Mis see on ja kuidas sellega alustada? - Helen Vene<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/helen.vene.ee\/blog\/2024\/10\/paastumine-1-osa-mis-see-on-ja-kuidas-sellega-alustada\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Paastumine 1. osa - Mis see on ja kuidas sellega alustada? - Helen Vene\" \/>\n<meta property=\"og:description\" content=\"Paastumine on toitumise vorm, milles inimene loobub teatud ajaperioodiks toidust. Paastumine tekitab inimestes endiselt mingeid imelikke reaktsioone, n\u00e4iteks &#8220;ah-ah, kes tahab n\u00e4dal aega s\u00f6\u00f6mata olla, milleks see vajalik on&#8221;. 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