{"id":1739,"date":"2024-12-03T16:40:43","date_gmt":"2024-12-03T14:40:43","guid":{"rendered":"https:\/\/fitwithdjan.com\/?p=1739"},"modified":"2024-12-03T16:41:21","modified_gmt":"2024-12-03T14:41:21","slug":"fizicheska-aktivnost-zdravi-cherva","status":"publish","type":"post","link":"https:\/\/fitwithdjan.com\/index.php\/2024\/12\/03\/fizicheska-aktivnost-zdravi-cherva\/","title":{"rendered":"\u0424\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0437\u0430 \u0437\u0434\u0440\u0430\u0432\u0438 \u0447\u0435\u0440\u0432\u0430"},"content":{"rendered":"\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043a\u0430\u0442\u043e \u0440\u0430\u0437\u0445\u043e\u0434\u043a\u0430, \u0444\u0438\u0442\u043d\u0435\u0441 \u0438 \u0434\u0440\u0443\u0433\u0438 \u0444\u043e\u0440\u043c\u0438 \u043d\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u043d\u0435 \u0441\u0430 \u0434\u0438\u0440\u0435\u043a\u0442\u043d\u043e \u043f\u0440\u043e\u0431\u0438\u043e\u0442\u0438\u043a, \u043d\u043e \u043c\u043e\u0433\u0430\u0442 \u0434\u0430 \u0438\u043c\u0430\u0442 \u043f\u0440\u043e\u0431\u0438\u043e\u0442\u0438\u0447\u043d\u043e-\u043f\u043e\u0434\u043e\u0431\u0435\u043d \u0435\u0444\u0435\u043a\u0442 \u0432\u044a\u0440\u0445\u0443 \u0447\u0440\u0435\u0432\u043d\u0430\u0442\u0430 \u043c\u0438\u043a\u0440\u043e\u0431\u0438\u043e\u0442\u0430. \u0422\u043e\u0432\u0430 \u0441\u0435 \u0434\u044a\u043b\u0436\u0438 \u043d\u0430 \u0431\u043b\u0430\u0433\u043e\u043f\u0440\u0438\u044f\u0442\u043d\u043e\u0442\u043e \u0438\u043c \u0432\u044a\u0437\u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u0432\u044a\u0440\u0445\u0443 \u0441\u044a\u0441\u0442\u0430\u0432\u0430 \u0438 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435\u0442\u043e \u043d\u0430 \u0431\u0430\u043a\u0442\u0435\u0440\u0438\u0438\u0442\u0435 \u0432 \u0447\u0435\u0440\u0432\u0430\u0442\u0430, \u043a\u0430\u043a\u0442\u043e \u0438 \u043d\u0430 \u043d\u0430\u0447\u0438\u043d\u0430, \u043f\u043e \u043a\u043e\u0439\u0442\u043e \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0442 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u043a\u044a\u0441\u043e\u0432\u0435\u0440\u0438\u0436\u043d\u0438 \u043c\u0430\u0441\u0442\u043d\u0438 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0438 (SCFAs), \u043a\u043e\u0438\u0442\u043e \u0438\u0433\u0440\u0430\u044f\u0442 \u0432\u0430\u0436\u043d\u0430 \u0440\u043e\u043b\u044f \u0432 \u0437\u0434\u0440\u0430\u0432\u0435\u0442\u043e \u043d\u0430 \u0447\u0435\u0440\u0432\u0430\u0442\u0430 \u0438 \u0441\u0438\u0433\u043d\u0430\u043b\u0438\u0437\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043a\u044a\u043c \u043c\u043e\u0437\u044a\u043a\u0430.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\n
\"\"<\/figure>\n\n\n\n
\"\"<\/figure>\n\n\n\n
\"\"<\/figure>\n<\/figure>\n\n\n\n

<\/p>\n\n\n\n

\u041a\u0430\u043a \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f\u0442\u0430 \u0432\u043b\u0438\u044f\u044f\u0442 \u043d\u0430 \u0447\u0440\u0435\u0432\u043d\u0430\u0442\u0430 \u043c\u0438\u043a\u0440\u043e\u0431\u0438\u043e\u0442\u0430:<\/p>\n\n\n\n

1. \u0423\u0432\u0435\u043b\u0438\u0447\u0430\u0432\u0430\u0442 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435\u0442\u043e \u043d\u0430 \u0431\u0430\u043a\u0442\u0435\u0440\u0438\u0438\u0442\u0435:<\/p>\n\n\n\n

\u0420\u0435\u0434\u043e\u0432\u043d\u0430\u0442\u0430 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u043f\u043e\u0432\u0438\u0448\u0430\u0432\u0430 \u0440\u0430\u0437\u043d\u043e\u043e\u0431\u0440\u0430\u0437\u0438\u0435\u0442\u043e \u043d\u0430 \u043c\u0438\u043a\u0440\u043e\u0431\u0438\u043e\u0442\u0430\u0442\u0430, \u043a\u043e\u0435\u0442\u043e \u0435 \u0438\u043d\u0434\u0438\u043a\u0430\u0442\u043e\u0440 \u0437\u0430 \u0434\u043e\u0431\u0440\u043e \u0447\u0440\u0435\u0432\u043d\u043e \u0437\u0434\u0440\u0430\u0432\u0435. \u0418\u0437\u0441\u043b\u0435\u0434\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u0432\u0430\u0442, \u0447\u0435 \u0430\u043a\u0442\u0438\u0432\u043d\u0438 \u0445\u043e\u0440\u0430 \u0438\u043c\u0430\u0442 \u043f\u043e-\u0433\u043e\u043b\u044f\u043c\u043e \u043a\u043e\u043b\u0438\u0447\u0435\u0441\u0442\u0432\u043e \u043f\u043e\u043b\u0435\u0437\u043d\u0438 \u0431\u0430\u043a\u0442\u0435\u0440\u0438\u0438, \u043a\u0430\u0442\u043e Faecalibacterium prausnitzii, \u043a\u043e\u0438\u0442\u043e \u043f\u0440\u043e\u0438\u0437\u0432\u0435\u0436\u0434\u0430\u0442 SCFAs.<\/p>\n\n\n\n

2. \u0421\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430\u0442 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 \u043a\u044a\u0441\u043e\u0432\u0435\u0440\u0438\u0436\u043d\u0438 \u043c\u0430\u0441\u0442\u043d\u0438 \u043a\u0438\u0441\u0435\u043b\u0438\u043d\u0438:<\/p>\n\n\n\n

SCFAs \u043a\u0430\u0442\u043e \u0431\u0443\u0442\u0438\u0440\u0430\u0442, \u0430\u0446\u0435\u0442\u0430\u0442 \u0438 \u043f\u0440\u043e\u043f\u0438\u043e\u043d\u0430\u0442 \u0441\u0435 \u043f\u0440\u043e\u0438\u0437\u0432\u0435\u0436\u0434\u0430\u0442 \u043e\u0442 \u0444\u0435\u0440\u043c\u0435\u043d\u0442\u0430\u0446\u0438\u044f\u0442\u0430 \u043d\u0430 \u0444\u0438\u0431\u0440\u0438 \u0432 \u0447\u0435\u0440\u0432\u0430\u0442\u0430. \u0422\u0435 \u0438\u0433\u0440\u0430\u044f\u0442 \u0440\u043e\u043b\u044f \u0432:<\/p>\n\n\n\n

\u2022 \u041f\u043e\u0434\u0434\u044a\u0440\u0436\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0447\u0440\u0435\u0432\u043d\u0430\u0442\u0430 \u0431\u0430\u0440\u0438\u0435\u0440\u0430.<\/p>\n\n\n\n

\u2022 \u041d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u043d\u0435\u0442\u043e \u043d\u0430 \u0432\u044a\u0437\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0446\u0435\u0441\u0438.<\/p>\n\n\n\n

\u2022 \u0421\u0438\u0433\u043d\u0430\u043b\u0438\u0437\u0438\u0440\u0430\u043d\u0435\u0442\u043e \u043a\u044a\u043c \u043c\u043e\u0437\u044a\u043a\u0430 \u0447\u0440\u0435\u0437 \u0447\u0440\u0435\u0432\u043d\u043e-\u043c\u043e\u0437\u044a\u0447\u043d\u0430\u0442\u0430 \u043e\u0441, \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u0439\u043a\u0438 \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u0435\u0442\u043e \u0438 \u043a\u043e\u0433\u043d\u0438\u0442\u0438\u0432\u043d\u0438\u0442\u0435 \u0444\u0443\u043d\u043a\u0446\u0438\u0438.<\/p>\n\n\n\n

3. \u041d\u0430\u043c\u0430\u043b\u044f\u0432\u0430\u0442 \u0432\u044a\u0437\u043f\u0430\u043b\u0435\u043d\u0438\u0435\u0442\u043e:<\/p>\n\n\n\n

\u0424\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430\u0442\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u043c\u043e\u0434\u0443\u043b\u0438\u0440\u0430 \u0432\u044a\u0437\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u043d\u0438\u0442\u0435 \u043f\u0440\u043e\u0446\u0435\u0441\u0438 \u0432 \u0447\u0435\u0440\u0432\u0430\u0442\u0430, \u043a\u043e\u0435\u0442\u043e \u0435 \u043e\u0441\u043e\u0431\u0435\u043d\u043e \u0432\u0430\u0436\u043d\u043e \u0437\u0430 \u0445\u043e\u0440\u0430 \u0441 \u0445\u0440\u043e\u043d\u0438\u0447\u043d\u0438 \u0432\u044a\u0437\u043f\u0430\u043b\u0438\u0442\u0435\u043b\u043d\u0438 \u0437\u0430\u0431\u043e\u043b\u044f\u0432\u0430\u043d\u0438\u044f \u043d\u0430 \u0447\u0435\u0440\u0432\u0430\u0442\u0430 (\u043a\u0430\u0442\u043e \u0431\u043e\u043b\u0435\u0441\u0442 \u043d\u0430 \u041a\u0440\u043e\u043d \u0438\u043b\u0438 \u0443\u043b\u0446\u0435\u0440\u043e\u0437\u0435\u043d \u043a\u043e\u043b\u0438\u0442).<\/p>\n\n\n\n

4. \u041f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430\u0442 \u0447\u0440\u0435\u0432\u043d\u0430\u0442\u0430 \u043f\u0435\u0440\u0438\u0441\u0442\u0430\u043b\u0442\u0438\u043a\u0430:<\/p>\n\n\n\n

\u0423\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u043a\u0430\u0442\u043e \u0440\u0430\u0437\u0445\u043e\u0434\u043a\u0430 \u043f\u043e\u0434\u043f\u043e\u043c\u0430\u0433\u0430\u0442 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u043d\u0430 \u0445\u0440\u0430\u043d\u0430\u0442\u0430 \u043f\u0440\u0435\u0437 \u0445\u0440\u0430\u043d\u043e\u0441\u043c\u0438\u043b\u0430\u0442\u0435\u043b\u043d\u0438\u044f \u0442\u0440\u0430\u043a\u0442, \u043a\u043e\u0435\u0442\u043e \u043f\u0440\u0435\u0434\u043e\u0442\u0432\u0440\u0430\u0442\u044f\u0432\u0430 \u0437\u0430\u0441\u0442\u043e\u0439 \u0438 \u043d\u0430\u0441\u044a\u0440\u0447\u0430\u0432\u0430 \u0434\u043e\u0431\u0440\u043e\u0442\u043e \u0444\u0443\u043d\u043a\u0446\u0438\u043e\u043d\u0438\u0440\u0430\u043d\u0435 \u043d\u0430 \u0447\u0440\u0435\u0432\u043d\u0430\u0442\u0430 \u043c\u0438\u043a\u0440\u043e\u0431\u0438\u043e\u0442\u0430.<\/p>\n\n\n\n

\u041f\u0440\u043e\u0431\u0438\u043e\u0442\u0438\u0446\u0438 \u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435:<\/p>\n\n\n\n

\u0414\u043e\u043a\u0430\u0442\u043e \u043f\u0440\u043e\u0431\u0438\u043e\u0442\u0438\u0446\u0438\u0442\u0435 \u0441\u0430 \u0436\u0438\u0432\u0438 \u0431\u0430\u043a\u0442\u0435\u0440\u0438\u0438, \u043a\u043e\u0438\u0442\u043e \u0434\u0438\u0440\u0435\u043a\u0442\u043d\u043e \u043e\u0431\u043e\u0433\u0430\u0442\u044f\u0432\u0430\u0442 \u043c\u0438\u043a\u0440\u043e\u0431\u0438\u043e\u0442\u0430\u0442\u0430, \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430\u0442\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u0438\u043d\u0434\u0438\u0440\u0435\u043a\u0442\u043d\u043e \u0441\u044a\u0437\u0434\u0430\u0432\u0430 \u0431\u043b\u0430\u0433\u043e\u043f\u0440\u0438\u044f\u0442\u043d\u0430 \u0441\u0440\u0435\u0434\u0430 \u0437\u0430 \u0440\u0430\u0441\u0442\u0435\u0436\u0430 \u043d\u0430 \u043f\u043e\u043b\u0435\u0437\u043d\u0438 \u043c\u0438\u043a\u0440\u043e\u043e\u0440\u0433\u0430\u043d\u0438\u0437\u043c\u0438. \u041a\u043e\u043c\u0431\u0438\u043d\u0430\u0446\u0438\u044f\u0442\u0430 \u043e\u0442 \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u043e \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0435, \u0431\u043e\u0433\u0430\u0442\u0430 \u043d\u0430 \u0444\u0438\u0431\u0440\u0438 \u0434\u0438\u0435\u0442\u0430 \u0438, \u0430\u043a\u043e \u0435 \u043d\u0443\u0436\u043d\u043e, \u043f\u0440\u043e\u0431\u0438\u043e\u0442\u0438\u0447\u043d\u0438 \u0434\u043e\u0431\u0430\u0432\u043a\u0438 \u043c\u043e\u0436\u0435 \u0437\u043d\u0430\u0447\u0438\u0442\u0435\u043b\u043d\u043e \u0434\u0430 \u043f\u043e\u0434\u043e\u0431\u0440\u0438 \u0437\u0434\u0440\u0430\u0432\u0435\u0442\u043e \u043d\u0430 \u0447\u0435\u0440\u0432\u0430\u0442\u0430.<\/p>\n\n\n\n

\u0417\u0430\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435:<\/p>\n\n\n\n

\u0424\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430\u0442\u0430 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442 \u043d\u0435 \u0435 \u043f\u0440\u043e\u0431\u0438\u043e\u0442\u0438\u043a \u0441\u0430\u043c\u0430 \u043f\u043e \u0441\u0435\u0431\u0435 \u0441\u0438, \u043d\u043e \u0438\u043c\u0430 \u0441\u0438\u043d\u0435\u0440\u0433\u0438\u0447\u043d\u043e \u0434\u0435\u0439\u0441\u0442\u0432\u0438\u0435 \u0441 \u043c\u0438\u043a\u0440\u043e\u0431\u0438\u043e\u0442\u0430\u0442\u0430. \u0414\u0432\u0438\u0436\u0435\u043d\u0438\u0435\u0442\u043e \u201e\u0445\u0440\u0430\u043d\u0438\u201c \u0434\u043e\u0431\u0440\u0438\u0442\u0435 \u0431\u0430\u043a\u0442\u0435\u0440\u0438\u0438, \u043a\u0430\u0442\u043e \u0441\u0442\u0438\u043c\u0443\u043b\u0438\u0440\u0430 \u043f\u0440\u043e\u0438\u0437\u0432\u043e\u0434\u0441\u0442\u0432\u043e\u0442\u043e \u043d\u0430 SCFAs \u0438 \u043f\u043e\u0434\u043e\u0431\u0440\u044f\u0432\u0430 \u0447\u0440\u0435\u0432\u043d\u043e\u0442\u043e \u0437\u0434\u0440\u0430\u0432\u0435. \u0417\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u0435\u043d \u0435\u0444\u0435\u043a\u0442, \u0441\u044a\u0447\u0435\u0442\u0430\u0439 \u0440\u0435\u0434\u043e\u0432\u043d\u0438 \u0443\u043f\u0440\u0430\u0436\u043d\u0435\u043d\u0438\u044f \u0441\u044a\u0441 \u0437\u0434\u0440\u0430\u0432\u043e\u0441\u043b\u043e\u0432\u043d\u0430 \u0434\u0438\u0435\u0442\u0430 \u0438, \u0430\u043a\u043e \u0435 \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u043e, \u043f\u0440\u043e\u0431\u0438\u043e\u0442\u0438\u0447\u043d\u0438 \u0434\u043e\u0431\u0430\u0432\u043a\u0438.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\n
\u0437\u0430\u043f\u0430\u0437\u0438 \u0431\u0435\u0437\u043f\u043b\u0430\u0442\u043d\u0430 \u043a\u043e\u043d\u0441\u0443\u043b\u0442\u0430\u0446\u0438\u044f<\/div><\/path><\/svg><\/span><\/a><\/div><\/div>\n<\/div><\/div>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

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