{"id":10489,"date":"2025-02-05T17:31:58","date_gmt":"2025-02-05T17:31:58","guid":{"rendered":"https:\/\/daivings.lv\/?p=10489"},"modified":"2025-03-22T07:23:04","modified_gmt":"2025-03-22T07:23:04","slug":"kas-notiek-ja-need-100-stundas-ka-4-dienu-moderna-dieta-palidz-samazinat-svaru","status":"publish","type":"post","link":"https:\/\/daivings.lv\/pl\/co-sie-stanie-jesli-poswiecisz-100-godzin-na-4-dniowa-diete-ktora-ma-pomoc-ci-schudnac\/","title":{"rendered":"Co si\u0119 stanie, je\u015bli nie b\u0119dziesz je\u015b\u0107 przez 100 godzin? Jak 4-dniowa nowoczesna dieta pomaga schudn\u0105\u0107"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Profesjonalny nurek i dietetyk K\u0101rlis dzieli si\u0119 cennymi informacjami z zespo\u0142em Daivings.lv. W tym artykule przyjrzymy si\u0119 szczeg\u00f3\u0142owo temu, co dzieje si\u0119 z Twoim cia\u0142em, je\u015bli nie jesz przez 100 godzin (4 dni i 4 godziny). Proces ten mo\u017ce wydawa\u0107 si\u0119 ekstremalny, jednak wa\u017cne jest, aby zrozumie\u0107, \u017ce nasze cia\u0142a s\u0105 zaprojektowane z my\u015bl\u0105 o przetrwaniu i maj\u0105 rezerwy, kt\u00f3re mo\u017cna wykorzysta\u0107 w takich sytuacjach. W tym artykule wyja\u015bniono, w jaki spos\u00f3b organizm adaptuje si\u0119 i jakie zmiany zachodz\u0105 w ci\u0105gu tych 100 godzin.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Prze\u0142\u0105cznik spisu tre\u015bci\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Prze\u0142\u0105cznik<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/daivings.lv\/pl\/co-sie-stanie-jesli-poswiecisz-100-godzin-na-4-dniowa-diete-ktora-ma-pomoc-ci-schudnac\/#Pirmas_12_stundas_Gremosana_un_insulins\" >Pierwsze 12 godzin: Trawienie i insulina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/daivings.lv\/pl\/co-sie-stanie-jesli-poswiecisz-100-godzin-na-4-dniowa-diete-ktora-ma-pomoc-ci-schudnac\/#14-16_stundas_Mentala_skaidriba_un_ketoni\" >14:00-16:00: Jasno\u015b\u0107 umys\u0142u i ketony<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/daivings.lv\/pl\/co-sie-stanie-jesli-poswiecisz-100-godzin-na-4-dniowa-diete-ktora-ma-pomoc-ci-schudnac\/#16-17_stundas_Autofagija_un_kontrregulejosie_hormoni\" >16-17 godzin: Autofagia i hormony kontrregulacyjne<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/daivings.lv\/pl\/co-sie-stanie-jesli-poswiecisz-100-godzin-na-4-dniowa-diete-ktora-ma-pomoc-ci-schudnac\/#24_stundas_Zarnu_trakta_atjaunosanas\" >24 godziny: Regeneracja przewodu pokarmowego<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/daivings.lv\/pl\/co-sie-stanie-jesli-poswiecisz-100-godzin-na-4-dniowa-diete-ktora-ma-pomoc-ci-schudnac\/#36_stundas_Tauku_dedzinasana\" >36 godzin: Spalanie t\u0142uszczu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/daivings.lv\/pl\/co-sie-stanie-jesli-poswiecisz-100-godzin-na-4-dniowa-diete-ktora-ma-pomoc-ci-schudnac\/#72_stundas_Imunsistemas_atjaunosanas_un_dopamina_%E2%80%9Creset%E2%80%9D\" >72 godziny: regeneracja uk\u0142adu odporno\u015bciowego i przywr\u00f3cenie poziomu dopaminy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/daivings.lv\/pl\/co-sie-stanie-jesli-poswiecisz-100-godzin-na-4-dniowa-diete-ktora-ma-pomoc-ci-schudnac\/#100_stundas_Cilmes_sunu_piepludums_un_sunu_atjaunosanas\" >100 godzin: Nap\u0142yw kom\u00f3rek macierzystych i odnowa kom\u00f3rek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/daivings.lv\/pl\/co-sie-stanie-jesli-poswiecisz-100-godzin-na-4-dniowa-diete-ktora-ma-pomoc-ci-schudnac\/#Jautajumi_un_atbildes\" >Pytania i odpowiedzi<\/a><\/li><\/ul><\/nav><\/div>\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pirmas_12_stundas_Gremosana_un_insulins\"><\/span>Pierwsze 12 godzin: Trawienie i insulina<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">W ci\u0105gu pierwszych 12 godzin organizm jest zaj\u0119ty g\u0142\u00f3wnie trawieniem poprzedniego posi\u0142ku. Pokarm przechodzi z \u017co\u0142\u0105dka do jelit, gdzie jest przetwarzany. W tym czasie spada r\u00f3wnie\u017c poziom insuliny. Insulina jest hormonem, kt\u00f3ry pomaga regulowa\u0107 poziom cukru we krwi. Po jedzeniu poziom insuliny wzrasta, aby pom\u00f3c kom\u00f3rkom wch\u0142on\u0105\u0107 glukoz\u0119 z krwi. Kiedy nie jemy, poziom insuliny spada, a organizm zaczyna zu\u017cywa\u0107 zmagazynowane zasoby. Na tym etapie mo\u017cna tak\u017ce zaobserwowa\u0107 niewielk\u0105 utrat\u0119 wody.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"14-16_stundas_Mentala_skaidriba_un_ketoni\"><\/span>14:00-16:00: Jasno\u015b\u0107 umys\u0142u i ketony<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Po oko\u0142o 14\u201316 godzinach ludzie zazwyczaj do\u015bwiadczaj\u0105 jasno\u015bci umys\u0142u. Efekt ten jest spowodowany redystrybucj\u0105 energii w ciele. Po zako\u0144czeniu procesu trawienia energia wcze\u015bniej zu\u017cyta na trawienie mo\u017ce by\u0107 wykorzystana do realizacji innych proces\u00f3w, w tym r\u00f3wnie\u017c do pracy m\u00f3zgu. M\u00f3zg jest organem zu\u017cywaj\u0105cym najwi\u0119cej energii, zu\u017cywaj\u0105cym oko\u0142o 20% ca\u0142kowitej energii organizmu. W tym czasie rozpoczyna si\u0119 r\u00f3wnie\u017c produkcja keton\u00f3w. Ketony to substancje powstaj\u0105ce podczas rozpadu t\u0142uszczu, kt\u00f3re mog\u0105 stanowi\u0107 alternatywne \u017ar\u00f3d\u0142o energii dla m\u00f3zgu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"16-17_stundas_Autofagija_un_kontrregulejosie_hormoni\"><\/span>16-17 godzin: Autofagia i hormony kontrregulacyjne<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Oko\u0142o godziny 16:00-17:00 rozpoczyna si\u0119 autofagia. Autofagia to proces, w kt\u00f3rym organizm \u201ezjada\u201d uszkodzone lub niedzia\u0142aj\u0105ce kom\u00f3rki, oczyszczaj\u0105c si\u0119 w ten spos\u00f3b z odpad\u00f3w. Proces ten jest niezwykle wa\u017cny dla zdrowia kom\u00f3rek i mo\u017ce pom\u00f3c w zapobieganiu r\u00f3\u017cnym chorobom. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00f3wnocze\u015bnie z autofagi\u0105 aktywowane s\u0105 r\u00f3wnie\u017c hormony kontrregulacyjne, takie jak kortyzol, glukagon i hormon wzrostu. Hormony te pomagaj\u0105 organizmowi w uzyskiwaniu energii i utrzymaniu prawid\u0142owego poziomu glukozy we krwi. Hormony te mog\u0105 zwi\u0119ksza\u0107 poziom energii i poprawia\u0107 koncentracj\u0119.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"24_stundas_Zarnu_trakta_atjaunosanas\"><\/span>24 godziny: Regeneracja przewodu pokarmowego<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Po 24 godzinach organizm do\u015bwiadcza regeneracji jelit. W tym czasie przew\u00f3d pokarmowy odpoczywa od procesu trawienia, a organizm mo\u017ce skupi\u0107 si\u0119 na regeneracji. Proces ten mo\u017ce pom\u00f3c w poprawie zdrowia jelit i zmniejszeniu problem\u00f3w takich jak gazy, wzd\u0119cia i zgaga.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"36_stundas_Tauku_dedzinasana\"><\/span>36 godzin: Spalanie t\u0142uszczu<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Po oko\u0142o 36 godzinach organizm zaczyna aktywnie wykorzystywa\u0107 zgromadzony t\u0142uszcz jako \u017ar\u00f3d\u0142o energii. Proces ten prowadzi do utraty wagi i wzrostu poziomu keton\u00f3w.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"72_stundas_Imunsistemas_atjaunosanas_un_dopamina_%E2%80%9Creset%E2%80%9D\"><\/span>72 godziny: regeneracja uk\u0142adu odporno\u015bciowego i przywr\u00f3cenie poziomu dopaminy<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Po 72 godzinach organizm odzyskuje si\u0142y i odporno\u015b\u0107. W tym czasie aktywowane s\u0105 kom\u00f3rki macierzyste, kt\u00f3re pomagaj\u0105 przywr\u00f3ci\u0107 uk\u0142ad odporno\u015bciowy i poprawi\u0107 jego funkcjonowanie. R\u00f3wnie\u017c w tym czasie dopamina \u201e<strong>nastawi\u0107<\/strong>&quot;. Dopamina jest neuroprzeka\u017anikiem zwi\u0105zanym z przyjemno\u015bci\u0105, motywacj\u0105 i nagrod\u0105. D\u0142ugotrwa\u0142y post mo\u017ce pom\u00f3c przywr\u00f3ci\u0107 wra\u017cliwo\u015b\u0107 receptor\u00f3w dopaminy i poprawi\u0107 nastr\u00f3j.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"100_stundas_Cilmes_sunu_piepludums_un_sunu_atjaunosanas\"><\/span>100 godzin: Nap\u0142yw kom\u00f3rek macierzystych i odnowa kom\u00f3rek<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pod koniec 100-godzinnego postu w organizmie nast\u0119puje nap\u0142yw kom\u00f3rek macierzystych. Kom\u00f3rki macierzyste mo\u017cna stosowa\u0107 w celu odbudowy uszkodzonych kom\u00f3rek i tkanek w r\u00f3\u017cnych cz\u0119\u015bciach cia\u0142a. Proces ten mo\u017ce pom\u00f3c w poprawie zdrowia i przyspieszeniu powrotu do zdrowia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jautajumi_un_atbildes\"><\/span>Pytania i odpowiedzi<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Czy podczas postu tracisz mas\u0119 mi\u0119\u015bniow\u0105?<\/strong> Kr\u00f3tkotrwa\u0142y post, trwaj\u0105cy np. 100 godzin, zazwyczaj nie powoduje znacz\u0105cej utraty masy mi\u0119\u015bniowej. Organizm w pierwszej kolejno\u015bci wykorzystuje zgromadzony t\u0142uszcz jako \u017ar\u00f3d\u0142o energii.<\/li>\n\n\n\n<li><strong>Co mo\u017cna pi\u0107 w czasie postu?<\/strong> Podczas postu zaleca si\u0119 picie wy\u0142\u0105cznie wody i roztwor\u00f3w elektrolitowych. Kawa i herbata mog\u0105 wp\u0142ywa\u0107 na poziom cukru we krwi i \u0142agodzi\u0107 skutki postu.<\/li>\n\n\n\n<li><strong>Czy mo\u017cna \u0107wiczy\u0107 podczas postu?<\/strong> Nie zaleca si\u0119 wykonywania intensywnych \u0107wicze\u0144 w trakcie postu. Lepiej wybiera\u0107 lekkie aktywno\u015bci, takie jak spacery.<\/li>\n\n\n\n<li><strong>Jak prawid\u0142owo zako\u0144czy\u0107 post?<\/strong> Zaleca si\u0119 stopniowe ko\u0144czenie postu, zaczynaj\u0105c od lekkich pokarm\u00f3w, takich jak bulion, jajka i awokado.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-very-light-gray-to-cyan-bluish-gray-gradient-background has-background wp-block-paragraph\">W tym artykule znajdziesz szczeg\u00f3\u0142owy opis tego, co dzieje si\u0119 w organizmie podczas 100-godzinnego postu. Wa\u017cne jest, aby pami\u0119ta\u0107, \u017ce przed rozpocz\u0119ciem d\u0142u\u017cszego postu nale\u017cy skonsultowa\u0107 si\u0119 z lekarzem.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>Utrata wagi po 100 godzinach postu wodnego <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Masa cia\u0142a mo\u017ce si\u0119 znacznie r\u00f3\u017cni\u0107 w zale\u017cno\u015bci od kilku czynnik\u00f3w, w tym:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sk\u0142ad cia\u0142a:<\/strong> Osoby z wi\u0119ksz\u0105 mas\u0105 mi\u0119\u015bniow\u0105 maj\u0105 zazwyczaj szybszy metabolizm, co oznacza, \u017ce mog\u0105 straci\u0107 wi\u0119cej wagi ni\u017c osoby z mniejsz\u0105 mas\u0105 mi\u0119\u015bniow\u0105.<\/li>\n\n\n\n<li><strong>Aktywno\u015b\u0107 fizyczna:<\/strong> Je\u015bli jeste\u015b aktywny fizycznie, masz wi\u0119ksze szanse na utrat\u0119 wi\u0119kszej wagi ni\u017c w przypadku os\u00f3b prowadz\u0105cych siedz\u0105cy tryb \u017cycia.<\/li>\n\n\n\n<li><strong>Metabolizm:<\/strong> Metabolizm ka\u017cdego cz\u0142owieka jest inny i mo\u017ce mie\u0107 wp\u0142yw na utrat\u0119 wagi.<\/li>\n\n\n\n<li><strong>Stres i sen:<\/strong> Stres i brak snu mog\u0105 mie\u0107 wp\u0142yw na utrat\u0119 wagi.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u017cna jednak w przybli\u017ceniu oszacowa\u0107, ile kilogram\u00f3w m\u00f3g\u0142by straci\u0107 m\u0119\u017cczyzna wa\u017c\u0105cy 94 kg po 100 godzinach postu wodnego.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Po pierwsze, nale\u017cy zauwa\u017cy\u0107, \u017ce oko\u0142o 70-80% utraty wagi stanowi utrata wody. Pozosta\u0142e 20-30% to utrata t\u0142uszczu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Za\u0142\u00f3\u017cmy wi\u0119c, \u017ce m\u0119\u017cczyzna traci 5% masy cia\u0142a podczas 100-godzinnego postu. Oznacza to, \u017ce straci oko\u0142o 4,7 kg (94 kg x 0,05 = 4,7 kg). Z tych 4,7 kg oko\u0142o 3,3 kg to utrata wody, a pozosta\u0142e 1,4 kg to utrata t\u0142uszczu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Oczywi\u015bcie, to tylko szacunki. Niekt\u00f3rzy mog\u0105 straci\u0107 na wadze wi\u0119cej, podczas gdy inni mniej.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Wi\u0119cej informacji:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nale\u017cy pami\u0119ta\u0107, \u017ce post wodny nie jest odpowiedni dla ka\u017cdego. Je\u015bli masz jakiekolwiek problemy zdrowotne, przed rozpocz\u0119ciem postu skonsultuj si\u0119 z lekarzem.<\/li>\n\n\n\n<li>Post na wodzie mo\u017ce by\u0107 niebezpieczny, je\u015bli nie zostanie przeprowadzony prawid\u0142owo. Wa\u017cne jest, aby mie\u0107 \u015bwiadomo\u015b\u0107 ryzyka i \u015brodk\u00f3w ostro\u017cno\u015bci.<\/li>\n\n\n\n<li>Po zako\u0144czeniu postu wa\u017cne jest, aby stopniowo powraca\u0107 do jedzenia, aby unikn\u0105\u0107 problem\u00f3w zdrowotnych.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zastrze\u017cenie:<\/strong> Informacje te maj\u0105 charakter wy\u0142\u0105cznie edukacyjny i nie stanowi\u0105 porady medycznej. Je\u015bli masz jakiekolwiek pytania lub w\u0105tpliwo\u015bci dotycz\u0105ce swojego zdrowia, zawsze skonsultuj si\u0119 z wykwalifikowanym pracownikiem s\u0142u\u017cby zdrowia.<\/p>","protected":false},"excerpt":{"rendered":"<p>Profesjonalny nurek i dietetyk K\u0101rlis dzieli si\u0119 cennymi informacjami z zespo\u0142em Daivings.lv. W tym artykule przyjrzymy si\u0119 szczeg\u00f3\u0142owo temu, co dzieje si\u0119 z Twoim cia\u0142em, je\u015bli nie jesz przez 100 godzin (4 dni i 4 godziny). Proces ten mo\u017ce wydawa\u0107 si\u0119 ekstremalny, jednak wa\u017cne jest, aby zrozumie\u0107, \u017ce nasze cia\u0142o [\u2026]<\/p>","protected":false},"author":166,"featured_media":7776,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-10489","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-dzivesveids"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kas notiek, ja ne\u0113d 100 stundas? 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