{"id":58635,"date":"2024-07-27T00:42:31","date_gmt":"2024-07-26T22:42:31","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=58635"},"modified":"2024-07-26T16:43:33","modified_gmt":"2024-07-26T14:43:33","slug":"vyznam-cviceni-a-biologickeho-mladi-pro-dlouhovekost","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2024\/07\/27\/vyznam-cviceni-a-biologickeho-mladi-pro-dlouhovekost\/","title":{"rendered":"V\u00fdznam cvi\u010den\u00ed a biologick\u00e9ho ml\u00e1d\u00ed pro dlouhov\u011bkost"},"content":{"rendered":"<div id=\"fb-root\"><\/div>\n<div class=\"elementor-element elementor-element-1fb4c2c elementor-widget elementor-widget-theme-post-content\" data-id=\"1fb4c2c\" data-element_type=\"widget\" data-widget_type=\"theme-post-content.default\">\n<div class=\"elementor-widget-container\">\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Historie na prvn\u00ed pohled<\/strong><\/span><\/p>\n<ul class=\"wp-block-list\">\n<li>Udr\u017een\u00ed \u201ebiologick\u00e9ho ml\u00e1d\u00ed\u201c je z\u00e1sadn\u00ed pro dlouhov\u011bkost. Cvi\u010den\u00ed, zejm\u00e9na m\u00edrn\u00e1 aktivita a 150 a\u017e 180 minut silov\u00e9ho tr\u00e9ninku t\u00fddn\u011b, je nej\u00fa\u010dinn\u011bj\u0161\u00edm zp\u016fsobem, jak zpomalit biologick\u00e9 st\u00e1rnut\u00ed<\/li>\n<li>Optim\u00e1ln\u00ed p\u0159\u00edjem b\u00edlkovin je asi 0,8 gramu na libru ide\u00e1ln\u00ed t\u011blesn\u00e9 hmotnosti. D\u016fle\u017eit\u00e1 je kvalita b\u00edlkovin, p\u0159i\u010dem\u017e kolagen a glycin jsou zvl\u00e1\u0161t\u011b d\u016fle\u017eit\u00e9, ale \u010dasto opom\u00edjen\u00e9 \u017eiviny<\/li>\n<li>M\u00edrn\u00fd p\u0159\u00edjem sacharid\u016f (40 % a\u017e 55 % kalori\u00ed) je spojen s nejni\u017e\u0161\u00edm rizikem \u00famrt\u00ed. Dlouhodob\u00e9 diety s n\u00edzk\u00fdm obsahem sacharid\u016f mohou naru\u0161it metabolickou flexibilitu a mitochondri\u00e1ln\u00ed funkce<\/li>\n<li>A\u017e 99 % populace USA m\u00e1 ur\u010dit\u00fd stupe\u0148 inzulinov\u00e9 rezistence. HOMA-IR test je jednoduch\u00e1 metoda pro hodnocen\u00ed metabolick\u00e9ho zdrav\u00ed<\/li>\n<li>Pravideln\u00e9 slun\u011bn\u00ed je kl\u00ed\u010dov\u00e9 pro zdrav\u00ed a dlouhov\u011bkost. Mezi dal\u0161\u00ed kl\u00ed\u010dov\u00e9 faktory pat\u0159\u00ed dostatek sp\u00e1nku, zvl\u00e1d\u00e1n\u00ed stresu, minimalizace toxin\u016f v \u017eivotn\u00edm prost\u0159ed\u00ed a udr\u017eov\u00e1n\u00ed zdrav\u00ed st\u0159ev<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"The Importance of Exercise and Biological Youth for Longevity \u2014 Interview With Siim Land\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/xc29HansvVk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Ned\u00e1vno jsem mluvil se Siim Landem, autorem nov\u00e9 knihy \u201e\u00a0<a href=\"https:\/\/articles.mercola.com\/sites\/redirect-unaffiliated-website.aspx?u=https:\/\/www.siimland.co\/offers\/Mo7aiaAh\/checkout\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"link\" data-id=\"https:\/\/articles.mercola.com\/sites\/redirect-unaffiliated-website.aspx?u=https:\/\/www.siimland.co\/offers\/Mo7aiaAh\/checkout\">The Longevity Leap<\/a>\u00a0\u201c, o kl\u00ed\u010dov\u00fdch faktorech pro optimalizaci zdrav\u00ed a d\u00e9lky \u017eivota. Udr\u017een\u00ed \u201ebiologick\u00e9ho ml\u00e1d\u00ed\u201c je nejd\u016fle\u017eit\u011bj\u0161\u00edm faktorem pro dlouhov\u011bkost, ale ot\u00e1zkou je, jak toho dos\u00e1hnout ve st\u00e1\u0159\u00ed.<\/p>\n<p>Landova kniha m\u00e1 500 stran s 8 000 odkazy, co\u017e z n\u00ed d\u011bl\u00e1 dobr\u00fd zdroj pro zkoum\u00e1n\u00ed strategi\u00ed, kter\u00e9 v\u00e1m pomohou z\u016fstat biologicky mlad\u00ed. Je l\u00eddrem v oblasti dlouhov\u011bkosti a uv\u00e1d\u00ed programy, o kter\u00fdch mluv\u00ed, do praxe a je skv\u011bl\u00fdm p\u0159\u00edkladem p\u00e9\u010de o va\u0161i biologii. Chronologicky vzato je Landovi, kter\u00fd \u017eije v Estonsku, 29 let, ale tvrd\u00ed, \u017ee biologick\u00fd v\u011bk jeho org\u00e1n\u016f je mnohem ni\u017e\u0161\u00ed \u2013 celkem 17 let, s 9let\u00fdmi j\u00e1try.<\/p>\n<p>Tyto odhady jsou zalo\u017eeny na relativn\u011b nov\u00fdch testech epigenetick\u00e9ho a biologick\u00e9ho st\u00e1rnut\u00ed, kter\u00e9 jsou velmi zaj\u00edmav\u00e9, ale zat\u00edm nev\u00edme, zda se v\u00fdsledky prom\u00edtnou do del\u0161\u00ed \u017eivotnosti. Osobn\u011b jim moc nev\u011b\u0159\u00edm a mysl\u00edm si, \u017ee jsou vadn\u00e9. Zem\u011b vysv\u011btluje:<\/p>\n<p><em>\u201eCo to znamen\u00e1, kdy\u017e m\u00e1te j\u00e1tra 9let\u00e9ho d\u00edt\u011bte?\u00a0<\/em><em>Znamen\u00e1 to, \u017ee budete \u017e\u00edt exponenci\u00e1ln\u011b d\u00e9le ne\u017e n\u011bkdo jin\u00fd?\u00a0<\/em><em>Zat\u00edm ta data nem\u00e1me&#8230; Nekladl bych tak velk\u00fd d\u016fraz na samotn\u00e9 testy, ale sp\u00ed\u0161e na tradi\u010dn\u00ed biomarkery, jako je gluk\u00f3za, z\u00e1n\u011bt&#8230; a tyto dal\u0161\u00ed v\u011bci.\u201c<\/em><\/p>\n<p>V minulosti bylo p\u0159i v\u00fdzkumu dlouhov\u011bkosti u\u010din\u011bno mnoho chyb, zejm\u00e9na zam\u011b\u0159en\u00ed na extr\u00e9mn\u00ed omezen\u00ed kalori\u00ed, sacharid\u016f a b\u00edlkovin:<\/p>\n<p><em>\u201ePraktick\u00fd v\u00fdsledek by byl, \u017ee budete j\u00edst velmi m\u00e1lo a stanete se velmi k\u0159ehk\u00fdmi a huben\u00fdmi.\u00a0<\/em><em>Ale ve skute\u010dnosti nyn\u00ed vid\u00edme, \u017ee k\u0159ehkost je hlavn\u00edm rizikov\u00fdm faktorem pro p\u0159ed\u010dasnou smrt a \u00famrtnost.\u00a0<\/em><em>A samotn\u00e1 podv\u00fd\u017eiva zvy\u0161uje riziko mnoha r\u016fzn\u00fdch nemoc\u00ed, \u00famrtnosti ze v\u0161ech p\u0159\u00ed\u010din, neurodegenerac\u00ed a srde\u010dn\u00edch chorob.<\/em><\/p>\n<p><em>Mysl\u00edm, \u017ee v\u011bda nyn\u00ed klade mnohem v\u011bt\u0161\u00ed d\u016fraz na hmatateln\u00e9, praktick\u00e9, funk\u010dn\u00ed v\u00fdsledky, jako je svalov\u00e1 s\u00edla a slo\u017een\u00ed t\u011bla&#8230; dal\u0161\u00ed biomarkery, kter\u00e9 poch\u00e1zej\u00ed sp\u00ed\u0161e z teoretick\u00e9 str\u00e1nky biologick\u00e9ho st\u00e1rnut\u00ed.\u201c<\/em><\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Optim\u00e1ln\u00ed p\u0159\u00edjem b\u00edlkovin a sacharid\u016f pro dlouhov\u011bkost<\/strong><\/span><\/p>\n<p>Land a j\u00e1 souhlas\u00edme s t\u00edm, \u017ee v\u011bt\u0161ina dosp\u011bl\u00fdch pot\u0159ebuje asi 0,8 gramu b\u00edlkovin na libru sv\u00e9 ide\u00e1ln\u00ed t\u011blesn\u00e9 hmotnosti (v\u00e1ha, kterou by v ide\u00e1ln\u00edm p\u0159\u00edpad\u011b m\u011bli m\u00edt, ne nutn\u011b ta, jakou maj\u00ed nyn\u00ed), nebo pro Evropany asi 1,76 gramu b\u00edlkovin na kilogram. p\u0159im\u011b\u0159en\u011b udr\u017eovat a zv\u011bt\u0161ovat svaly.<\/p>\n<p>\u201eP\u0159\u00edli\u0161n\u00e9 j\u00eddlo m\u016f\u017ee b\u00fdt problematick\u00e9 z hlediska zdrav\u00ed ledvin a homocysteinu. Pokud budete j\u00edst p\u0159\u00edli\u0161 m\u00e1lo, riskujete sarkopenii a k\u0159ehkost,\u201c \u0159\u00edk\u00e1 Land. Pokud jde o sacharidy, souhlas\u00edme tak\u00e9 s t\u00edm, \u017ee n\u00edzkosacharidov\u00e9 diety obecn\u011b nejsou optim\u00e1ln\u00ed pro dlouhov\u011bkost.<\/p>\n<p>Land cituje v\u00fdzkum, kter\u00fd ukazuje, \u017ee m\u00edrn\u00fd p\u0159\u00edjem sacharid\u016f je spojen s nejni\u017e\u0161\u00edm rizikem \u00famrt\u00ed. \u201ePokud jde o sacharidy, je tak\u00e9 roz\u0161\u00ed\u0159en\u00fd n\u00e1zor, \u017ee p\u0159\u00edli\u0161 mnoho sacharid\u016f \u0161kod\u00ed va\u0161emu zdrav\u00ed. Alespo\u0148 v observa\u010dn\u00edch studi\u00edch je opak pravdou \u2013 40 a\u017e 55 % kalori\u00ed ze sacharid\u016f b\u00fdv\u00e1 spojov\u00e1no s nejni\u017e\u0161\u00edm rizikem,\u201c \u0159\u00edk\u00e1.<\/p>\n<p>Land tvrd\u00ed, \u017ee zat\u00edmco diety s n\u00edzk\u00fdm obsahem sacharid\u016f mohou b\u00fdt pro n\u011bkter\u00e9 jedince kr\u00e1tkodob\u011b prosp\u011b\u0161n\u00e9, dlouhodob\u00e9 omezen\u00ed sacharid\u016f m\u016f\u017ee naru\u0161it metabolickou flexibilitu:<\/p>\n<p><em>\u201eV kr\u00e1tkodob\u00e9m horizontu by n\u011bkdo mohl m\u00edt prediabetes nebo inzul\u00ednovou rezistenci. Pak m\u00e1 smysl trochu kontrolovat p\u0159\u00edjem sacharid\u016f, aby se obnovila citlivost na inzul\u00edn.\u00a0<\/em><em>Ale chronick\u00e1 ket\u00f3za, chronick\u00e9 n\u00edzkosacharidov\u00e9 diety tak\u00e9 dlouhodob\u011b zhor\u0161uj\u00ed citlivost na inzul\u00edn.\u201c<\/em><\/p>\n<p>Ve skute\u010dnosti je dostate\u010dn\u00fd p\u0159\u00edjem sacharid\u016f z\u00e1sadn\u00ed pro optim\u00e1ln\u00ed mitochondri\u00e1ln\u00ed funkci a celkov\u00e9 zdrav\u00ed. Jsou optim\u00e1ln\u00edm palivem pro va\u0161e mitochondrie, ale v\u011bt\u0161ina lid\u00ed nekonzumuje dostatek zdrav\u00fdch sacharid\u016f. Pokud jste metabolicky zdrav\u00ed, v\u011bt\u0161ina dosp\u011bl\u00fdch pot\u0159ebuje alespo\u0148 200 a\u017e 250 gram\u016f sacharid\u016f denn\u011b, zat\u00edmco aktivn\u00ed lid\u00e9 pot\u0159ebuj\u00ed bl\u00ed\u017ee 400 gram\u016fm. Chronick\u00e9 omezov\u00e1n\u00ed p\u0159\u00edjmu sacharid\u016f m\u016f\u017ee v\u00e9st ke zv\u00fd\u0161en\u00e9 produkci stresov\u00fdch hormon\u016f a odbour\u00e1v\u00e1n\u00ed sval\u016f.<\/p>\n<p>Mnoho lid\u00ed poci\u0165uje po\u010d\u00e1te\u010dn\u00ed zlep\u0161en\u00ed zdrav\u00ed p\u0159i n\u00edzkosacharidov\u00fdch diet\u00e1ch, ale tyto v\u00fdhody obvykle nejsou dlouhodob\u00e9. Kr\u00e1tkodob\u00e9 v\u00fdhody poch\u00e1zej\u00ed z toho, \u017ee ji\u017e nebudete krmit \u0161kodliv\u00e9 bakterie ve va\u0161em st\u0159ev\u011b, \u010d\u00edm\u017e se sn\u00ed\u017e\u00ed produkce endotoxin\u016f, kter\u00e9 mohou po\u0161kodit va\u0161e celkov\u00e9 zdrav\u00ed. Pokud v\u0161ak nebudete dlouhodob\u011b konzumovat dostatek zdrav\u00fdch sacharid\u016f, utrp\u00ed zdrav\u00ed va\u0161ich mitochondri\u00ed.<\/p>\n<p>Zat\u00edmco n\u00edzkosacharidov\u00e9 diety do\u010dasn\u011b zm\u00edr\u0148uj\u00ed p\u0159\u00edznaky hladov\u011bn\u00edm \u0161kodliv\u00fdch bakteri\u00ed, ne\u0159e\u0161\u00ed z\u00e1kladn\u00ed mitochondri\u00e1ln\u00ed a st\u0159evn\u00ed zdravotn\u00ed probl\u00e9my. Udr\u017eiteln\u011bj\u0161\u00edm p\u0159\u00edstupem je dostat se ke ko\u0159enov\u00fdm p\u0159\u00ed\u010din\u00e1m: zlep\u0161en\u00ed funkce mitochondri\u00ed, sn\u00ed\u017een\u00ed expozice toxin\u016fm z prost\u0159ed\u00ed v\u010detn\u011b\u00a0<a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2023\/07\/17\/linoleic-acid.aspx\" target=\"_blank\" rel=\"noreferrer noopener\" data-type=\"link\" data-id=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2023\/07\/17\/linoleic-acid.aspx\">olej\u016f ze semen<\/a>\u00a0, chemik\u00e1li\u00edm naru\u0161uj\u00edc\u00edm endokrinn\u00ed syst\u00e9m v plastech a elektromagnetick\u00fdch pol\u00edch (EMF) a podpo\u0159e zdrav\u00e9 rovnov\u00e1hy st\u0159evn\u00edho mikrobiomu.<\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Nej\u00fa\u010dinn\u011bj\u0161\u00ed z\u00e1sah pro zachov\u00e1n\u00ed biologick\u00e9ho ml\u00e1d\u00ed<\/strong><\/span><\/p>\n<p>Na ot\u00e1zku, jak zachovat biologick\u00e9 ml\u00e1d\u00ed, Land odpov\u00edd\u00e1, \u017ee cvi\u010den\u00ed je pravd\u011bpodobn\u011b nej\u00fa\u010dinn\u011bj\u0161\u00edm opat\u0159en\u00edm:<\/p>\n<p><em>\u201ePravd\u011bpodobn\u011b nej\u00fa\u010dinn\u011bj\u0161\u00edm prost\u0159edkem proti biologick\u00e9mu st\u00e1rnut\u00ed je m\u00edrn\u00e9 cvi\u010den\u00ed.\u00a0<\/em><em>Pouh\u00e9 udr\u017eov\u00e1n\u00ed fyzick\u00e9 aktivity m\u00e1 pozitivn\u00ed vliv na v\u0161echny charakteristiky st\u00e1rnut\u00ed.\u00a0<\/em><em>Zlep\u0161uje \u010dinnost v\u0161ech org\u00e1n\u016f a tak\u00e9 sni\u017euje riziko v\u0161ech t\u011bchto chronick\u00fdch onemocn\u011bn\u00ed.\u00a0<\/em><em>Zam\u011b\u0159uje se na v\u0161e, co mus\u00edte ud\u011blat pro zpomalen\u00ed biologick\u00e9ho st\u00e1rnut\u00ed.\u201c<\/em><\/p>\n<p>Stejn\u011b jako v pr\u016flomov\u00e9 studii Dr. Jak zd\u016fraznil James O&#8217;Keefe6, p\u0159\u00edli\u0161 intenzivn\u00ed tr\u00e9nink m\u016f\u017ee b\u00fdt \u0161kodliv\u00fd, a proto je d\u016fle\u017eit\u00e9 naj\u00edt spr\u00e1vnou rovnov\u00e1hu. Land nazna\u010duje, \u017ee \u201esladk\u00fdm m\u00edstem\u201c pro intenzivn\u00ed cvi\u010den\u00ed, jako je odporov\u00fd tr\u00e9nink, je 140 a\u017e 200 minut t\u00fddn\u011b.<\/p>\n<p>Land na z\u00e1klad\u011b t\u011bchto \u00fadaj\u016f upravil sv\u016fj vlastn\u00ed tr\u00e9ninkov\u00fd program. \u201eD\u011bl\u00e1m asi 180, mo\u017en\u00e1 150 a\u017e 180 minut silov\u00e9ho tr\u00e9ninku a tr\u00e9nuji t\u0159ikr\u00e1t t\u00fddn\u011b&#8230; st\u0159\u00eddav\u011b horn\u00ed \u010d\u00e1st t\u011bla, spodn\u00ed \u010d\u00e1st t\u011bla nebo push-pull leg split,\u201c \u0159\u00edk\u00e1.<\/p>\n<p>I j\u00e1 jsem kv\u016fli mo\u017en\u00e9mu riziku p\u0159etr\u00e9nov\u00e1n\u00ed omezil silov\u00fd tr\u00e9nink na t\u0159i dny v t\u00fddnu, ale v\u011bt\u0161ina lid\u00ed se pot\u0159ebuje h\u00fdbat v\u00edce, ne m\u00e9n\u011b. Cvi\u010den\u00ed st\u0159edn\u00ed intenzity, jako nap\u0159. B. P\u011b\u0161\u00ed turistika je ide\u00e1ln\u00ed formou fyzick\u00e9 aktivity, proto\u017ee je t\u011b\u017ek\u00e9 to p\u0159eh\u00e1n\u011bt.<\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>V\u00fdznam kvality b\u00edlkovin a kolagenu<\/strong><\/span><\/p>\n<p>D\u016fle\u017eit\u00e9 je nejen mno\u017estv\u00ed b\u00edlkovin, ale tak\u00e9 jejich kvalita a vyv\u00e1\u017eenost aminokyselin. Glycin a kolagen, \u010dasto opom\u00edjen\u00e9, pat\u0159\u00ed mezi nejd\u016fle\u017eit\u011bj\u0161\u00ed aminokyseliny. Zem\u011b vysv\u011btluje:<\/p>\n<p><em>&#8222;Glycin je podm\u00edn\u011bn\u011b nezbytn\u00fd, nikoli nezbytn\u00fd, ale je to proto, \u017ee t\u011blo vytvo\u0159\u00ed 3 gramy glycinu denn\u011b.\u00a0<\/em><em>Ale ty 3 gramy by byly pou\u017eity na v\u011bci, jako je synt\u00e9za kreatinu.\u00a0<\/em><em>Ale pak m\u00e1te 12 gram\u016f glycinu pro obrat kolagenu, pro optim\u00e1ln\u00ed obrat kolagenu.\u201c<\/em><\/p>\n<p>V\u011bt\u0161ina lid\u00ed trp\u00ed nedostatkem, proto\u017ee pravd\u011bpodobn\u011b konzumuj\u00ed pouze 0 a\u017e 1 gram kolagenov\u00e9ho proteinu denn\u011b. Kolagen tvo\u0159\u00ed asi t\u0159etina celkov\u00e9ho mno\u017estv\u00ed b\u00edlkovin v t\u011ble. Proto je d\u016fle\u017eit\u00e9 konzumovat dostatek kolagenu z potravin, jako je kostn\u00ed v\u00fdvar nebo mlet\u00e9 \u200b\u200bhov\u011bz\u00ed maso z tr\u00e1vy, kter\u00e9 obsahuj\u00ed pojivovou tk\u00e1\u0148, nebo glycin pro podporu zdrav\u00ed pojivov\u00e9 tk\u00e1n\u011b.<\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Prevalence inzulinov\u00e9 rezistence a metabolick\u00e9 dysfunkce<\/strong><\/span><\/p>\n<p>Homeost\u00e1zov\u00fd model pro hodnocen\u00ed inzul\u00ednov\u00e9 rezistence (HOMA-IR) je test objeven\u00fd v roce 1985, kter\u00fd je zlat\u00fdm standardem pro m\u011b\u0159en\u00ed inzul\u00ednov\u00e9 rezistence. P\u0159i pou\u017eit\u00ed \u00fadaj\u016f HOMA-IR m\u016f\u017ee m\u00edt a\u017e 99 % populace USA ur\u010dit\u00fd stupe\u0148 inzulinov\u00e9 rezistence. Tento test je snadn\u00fd zp\u016fsob, jak zhodnotit va\u0161e metabolick\u00e9 zdrav\u00ed.<\/p>\n<p>Hladinu HOMA-IR m\u016f\u017eete ur\u010dit pomoc\u00ed dvou jednoduch\u00fdch test\u016f \u2013 glyk\u00e9mie nala\u010dno, kterou si m\u016f\u017eete zm\u011b\u0159it doma, a hladiny inzulinu nala\u010dno, levn\u00e9ho testu. Vyn\u00e1sobte tato dv\u011b \u010d\u00edsla, a pokud \u017eijete v USA, vyd\u011blte 405, a pokud \u017eijete v Evrop\u011b, m\u00e1te jin\u00e9 jednotky ne\u017e v USA a mus\u00edte vyd\u011blit 22. Pokud je v\u00fdsledek ni\u017e\u0161\u00ed ne\u017e jedna, nejste rezistentn\u00ed na inzul\u00edn. \u0160\u0165astn\u00e9 m\u00e9n\u011b ne\u017e 1 % populace nem\u00e1 inzul\u00ednovou rezistenci.<\/p>\n<p>Land souhlas\u00ed s t\u00edm, \u017ee se jedn\u00e1 o u\u017eite\u010dn\u00fd marker, ale tak\u00e9 zd\u016fraz\u0148uje d\u016fle\u017eitost sledov\u00e1n\u00ed v\u00edce biomarker\u016f pro posouzen\u00ed metabolick\u00e9ho zdrav\u00ed.<\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>V\u00fdznam slune\u010dn\u00edho z\u00e1\u0159en\u00ed a vitam\u00ednu D<\/strong><\/span><\/p>\n<p>Hovo\u0159ili jsme tak\u00e9 o z\u00e1sadn\u00ed d\u016fle\u017eitosti slun\u011bn\u00ed a udr\u017eov\u00e1n\u00ed optim\u00e1ln\u00ed hladiny vitaminu D. Zem\u011b \u017eij\u00edc\u00ed ve vysok\u00e9 zem\u011bpisn\u00e9 \u0161\u00ed\u0159ce v Estonsku si udr\u017euje hladinu vitaminu D kombinac\u00ed slune\u010dn\u00edho z\u00e1\u0159en\u00ed, je-li to mo\u017en\u00e9, stravy a dopl\u0148k\u016f stravy, je-li to nutn\u00e9.<\/p>\n<p>Slunce je jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch faktor\u016f pro dlouhov\u011bkost, pravd\u011bpodobn\u011b srovnateln\u00fd s cvi\u010den\u00edm. V\u011b\u0159\u00edm, \u017ee je biologicky t\u00e9m\u011b\u0159 nemo\u017en\u00e9 b\u00fdt zdrav\u00fd, pokud se dostate\u010dn\u011b nevystavujete slunci. Jedn\u00edm ze zp\u016fsob\u016f, jak to kompenzovat, pokud \u017eijete v oblasti, kde se celoro\u010dn\u011b nevystavujete slunci, je pou\u017eit\u00ed lanolinu.<\/p>\n<p>Kdy\u017e si lanolin nanesete na poko\u017eku p\u0159ed t\u00edm, ne\u017e p\u016fjdete na slunce, podpo\u0159\u00ed produkci vitaminu D ze slune\u010dn\u00edho z\u00e1\u0159en\u00ed a pom\u016f\u017ee sn\u00ed\u017eit suchost poko\u017eky, praskliny, vr\u00e1sky a praskliny.<\/p>\n<p class=\"has-medium-font-size\"><span style=\"font-size: 18pt;\"><strong>Praktick\u00e1 doporu\u010den\u00ed pro dlouhou \u017eivotnost<\/strong><\/span><\/p>\n<p>Zam\u011b\u0159en\u00edm se na z\u00e1kladn\u00ed aspekty zdrav\u00ed \u2013 od mitochondri\u00e1ln\u00edch funkc\u00ed a zdrav\u00ed st\u0159ev a\u017e po cvi\u010den\u00ed a nutri\u010dn\u00ed rovnov\u00e1hu \u2013 m\u016f\u017eete v\u00fdrazn\u011b zlep\u0161it sv\u00e9 dlouhodob\u00e9 zdravotn\u00ed v\u00fdsledky. Rozhovor p\u0159edstavuje n\u011bkolik kl\u00ed\u010dov\u00fdch strategi\u00ed pro optimalizaci va\u0161eho zdrav\u00ed a dlouhov\u011bkosti:<\/p>\n<ul class=\"wp-block-list\">\n<li>Pravideln\u011b cvi\u010dte, v\u010detn\u011b st\u0159edn\u011b intenzivn\u00edch aktivit, jako je ch\u016fze a asi 150 a\u017e 180 minut silov\u00e9ho tr\u00e9ninku t\u00fddn\u011b<\/li>\n<li>Konzumujte dostate\u010dn\u00e9 mno\u017estv\u00ed sacharid\u016f (200 a\u017e 400 g denn\u011b pro v\u011bt\u0161inu dosp\u011bl\u00fdch) z cel\u00fdch potravin, abyste podpo\u0159ili zdrav\u00fd metabolismus.<\/li>\n<li>Up\u0159ednostn\u011bte kvalitu b\u00edlkovin a zam\u011b\u0159te se na p\u0159ibli\u017en\u011b 0,8 g na libru \u010dist\u00e9 t\u011blesn\u00e9 hmoty, p\u0159i\u010dem\u017e p\u0159ibli\u017en\u011b t\u0159etina poch\u00e1z\u00ed ze zdroj\u016f kolagenu.<\/li>\n<li>Pravideln\u00e9 slun\u011bn\u00ed a udr\u017eov\u00e1n\u00ed optim\u00e1ln\u00ed hladiny vitaminu D<\/li>\n<li>Zam\u011b\u0159te se na zdrav\u00ed st\u0159ev prost\u0159ednictv\u00edm stravy, \u017eivotn\u00edho stylu a p\u0159\u00edpadn\u011b c\u00edlen\u00fdch intervenc\u00ed<\/li>\n<li>Minimalizujte vystaven\u00ed environment\u00e1ln\u00edm toxin\u016fm, v\u010detn\u011b olej\u016f ze semen, endokrinn\u00edch disruptor\u016f a EMP<\/li>\n<li>Pou\u017e\u00edvejte jednoduch\u00e9 testy jako HOMA-IR k pravideln\u00e9mu hodnocen\u00ed metabolick\u00e9ho zdrav\u00ed.<\/li>\n<li>Up\u0159ednost\u0148ujte sp\u00e1nek, zvl\u00e1d\u00e1n\u00ed stresu a celkov\u011b vyv\u00e1\u017een\u00fd \u017eivotn\u00ed styl<\/li>\n<\/ul>\n<p>Dal\u0161\u00ed podrobnosti naleznete v Landov\u011b knize \u201e\u00a0<a href=\"https:\/\/uncutnews.ch\/die-bedeutung-von-bewegung-und-biologischer-jugend-fuer-die-langlebigkeit\/%E2%80%9Chttps:\/\/articles.mercola.com\/sites\/redirect-unaffiliated-website.aspx?u=https:\/\/www.siimland.co\/offers\/Mo7aiaAh\/checkout%E2%80%9E\">The Longevity Leap<\/a>\u00a0\u201c, kter\u00e1 poskytuje komplexn\u00ed p\u0159ehled t\u011bchto a dal\u0161\u00edch t\u00e9mat, podpo\u0159en\u00fd rozs\u00e1hl\u00fdmi odborn\u00fdmi odkazy. Jak popisuje:<\/p>\n<p><em>\u201eL\u00e9\u010dil jsem spoustu specifick\u00fdch chronick\u00fdch onemocn\u011bn\u00ed. M\u00e1m celou kapitolu o onemocn\u011bn\u00ed ledvin, metabolick\u00e9m syndromu, onemocn\u011bn\u00ed srdce, vlastn\u011b t\u0159i kapitoly o onemocn\u011bn\u00edch srdce, neurodegeneraci a z\u00e1n\u011btech. Jdu velmi hluboko do mnoha t\u011bchto nemoc\u00ed.\u201c<\/em><\/p>\n<p>Jak se v\u00fdzkum v oblasti dlouhov\u011bkosti neust\u00e1le vyv\u00edj\u00ed, je jasn\u00e9, \u017ee proaktivn\u00ed a komplexn\u00ed p\u0159\u00edstup ke zdrav\u00ed je kritick\u00fd. Sp\u00ed\u0161e ne\u017e hled\u00e1n\u00ed jedin\u00e9ho z\u00e1zra\u010dn\u00e9ho l\u00e9ku se zd\u00e1, \u017ee cesta k dlouhov\u011bkosti spo\u010d\u00edv\u00e1 v d\u016fsledn\u00e9m uplat\u0148ov\u00e1n\u00ed zdravotn\u00edch praktik zalo\u017een\u00fdch na d\u016fkazech, pravideln\u00e9 introspekci a ochot\u011b p\u0159izp\u016fsobit se nov\u00fdm poznatk\u016fm.<\/p>\n<p><em><span>Anal\u00fdza od Dr. Josef Mercola<\/span><\/em><\/p>\n<p><span style=\"font-size: 18pt;\">Prameny:<\/span><\/p>\n<ul class=\"wp-block-list\">\n<li><sup>1,\u00a0<\/sup>\u00a0<sup>2,\u00a0<\/sup>\u00a0<sup>3,\u00a0<\/sup>\u00a0<sup>4,\u00a0<\/sup>\u00a0<sup>5,\u00a0<\/sup>\u00a0<sup>7,\u00a0<\/sup>\u00a0<sup>8,\u00a0<\/sup>\u00a0<sup>9\u00a0<\/sup>\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=xc29HansvVk\" target=\"_blank\" rel=\"noreferrer noopener\">Youtube, Dr. Mercola rozhovory Siim Land<\/a><\/li>\n<li><sup>6\u00a0<\/sup>\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10121111\/\" target=\"_blank\" rel=\"noreferrer noopener\">Missouri Medicine b\u0159ezen\u2013duben 2023; 120(2): 155\u2013162<\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"elementor-element elementor-element-8c57238 quelle dc-has-condition dc-condition-empty elementor-widget elementor-widget-heading\" data-id=\"8c57238\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n<div class=\"elementor-widget-container\">\n<h3 class=\"elementor-heading-title elementor-size-default\"><span style=\"font-size: 10pt;\"><a href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2024\/07\/21\/exercise-biological-youth-longevity.aspx\" target=\"_blank\" rel=\"nofollow noopener\">Zdroj<\/a><\/span><\/h3>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Historie na prvn\u00ed pohled Udr\u017een\u00ed \u201ebiologick\u00e9ho ml\u00e1d\u00ed\u201c je z\u00e1sadn\u00ed pro dlouhov\u011bkost. Cvi\u010den\u00ed, zejm\u00e9na m\u00edrn\u00e1 aktivita&#8230;<\/p>\n","protected":false},"author":2,"featured_media":58636,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[304,1503,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/58635"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=58635"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/58635\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/58636"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=58635"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=58635"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=58635"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}