{"id":15289,"date":"2021-12-13T20:50:19","date_gmt":"2021-12-13T18:50:19","guid":{"rendered":"https:\/\/dietsabc.com\/?page_id=15289"},"modified":"2025-08-06T18:01:25","modified_gmt":"2025-08-06T15:01:25","slug":"%d1%87%d0%b0%d1%81%d1%82%d0%be-%d0%b7%d0%b0%d0%b4%d0%b0%d0%b2%d0%b0%d0%b5%d0%bc%d1%8b%d0%b5-%d0%b2%d0%be%d0%bf%d1%80%d0%be%d1%81%d1%8b","status":"publish","type":"page","link":"https:\/\/dietsabc.com\/ru\/%d1%87%d0%b0%d1%81%d1%82%d0%be-%d0%b7%d0%b0%d0%b4%d0%b0%d0%b2%d0%b0%d0%b5%d0%bc%d1%8b%d0%b5-%d0%b2%d0%be%d0%bf%d1%80%d0%be%d1%81%d1%8b\/","title":{"rendered":"\u0427\u0430\u0441\u0442\u043e \u0437\u0430\u0434\u0430\u0432\u0430\u0435\u043c\u044b\u0435 \u0432\u043e\u043f\u0440\u043e\u0441\u044b"},"content":{"rendered":"\t\t
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Bie\u017e\u0101k uzdotie jaut\u0101jumi par tiev\u0113\u0161anu<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tK\u0101p\u0113c iesaka tiev\u0113t l\u0113ni vai k\u0101p\u0113c \u0101tra svara zaud\u0113\u0161ana nav ieteicama?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

Protams, ka m\u0113s visas v\u0113lamies sasniegt v\u0113lamo rezult\u0101tu \u0101tr\u0101k, diem\u017e\u0113l vis\u0101m \u201c\u0101traj\u0101m\u201d di\u0113t\u0101m<\/a> ir viens liels tr\u016bkums – \u0101tra svara zaud\u0113\u0161ana gandr\u012bz vienm\u0113r beidzas ar tikpat \u0101tru un v\u0113l liel\u0101ku svara atgrie\u0161anos.<\/p>

K\u0101p\u0113c t\u0101 notiek? \u012as\u0101 atbilde ir \u2013 J\u016bs zaud\u0113jas nevis taukus, bet gan zarnu saturu, \u016bdeni un musku\u013cus. J\u0101 svars \u012bslaic\u012bgi samazin\u0101s, bet \u201cvec\u0101s\u201d d\u017einsas joproj\u0101m ir par mazu, J\u016bs esat ka\u0161\u0137\u012bga, stresaina un t\u0101 gribas pana\u0161\u0137oties \u2026<\/p>

Es saviem klientiem iesaku l\u0113n\u0101ku, bet stabilu svara samazin\u0101\u0161anu \u2013 maksim\u0101li 1,6kg ned\u0113\u013c\u0101. Varb\u016bt Jums \u0161\u0137it\u012bs, ka tas ir \u013coti maz \u2013 pam\u0113\u0123iniet, un J\u016bs redz\u0113siet ka z\u016bd ne tikai svars, samazin\u0101sies ar\u012b viduk\u013ca, gurnu, cisku \u2026 apk\u0101rtm\u0113rs un J\u016bs ne tikai sv\u0113rsiet maz\u0101k, bet ar\u012b izskat\u012bsities slaid\u0101ka un jut\u012bsities lab\u0101k.<\/p>

Vair\u0101kk\u0101rt\u0113ji p\u0113t\u012bjumi vair\u0101ku gadu garum\u0101 ir pier\u0101d\u012bju\u0161i, ka tie\u0161i \u0161\u0101ds svara zudums ir visoptim\u0101l\u0101kais, vesel\u012bg\u0101kais un rada stabilu un ilgsto\u0161i notur\u012bgu rezult\u0101tu. Ja ir v\u0113lme notiev\u0113t l\u012bdz atva\u013cin\u0101jumam \u2013 tad vienk\u0101r\u0161i s\u0101ciet r\u012bkoties laic\u012bgi, nevis da\u017eas dienas pirms svar\u012bg\u0101 datuma panik\u0101 mesties mekl\u0113t da\u017e\u0101das br\u012bnum dietas un br\u012bnum tabletes vai ar\u012b m\u0113rd\u0113t sevi bad\u0101<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tVai liekais svars ir b\u012bstams vesel\u012bbai?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

Vispirms jau liekais svars ietekm\u0113 Tavu dz\u012bves kvalit\u0101ti \u2013 liekais svars pieaug pamaz\u0101m un t\u0101p\u0113c t\u0101 pieaugumu \u012bpa\u0161i neizj\u016bt l\u012bdz s\u0101k palikt gr\u016bti aiz\u0161\u0146or\u0113t apavus, bet iedom\u0101jies k\u0101 Tu justos ja katru dienu n\u0113s\u0101tu sev l\u012bdzi 30kg svaru bumbu \u2013 un tad no t\u0101s atbr\u012bvotos.<\/p>\n

Ir veikti vair\u0101ki p\u0113t\u012bjumi sal\u012bdzinot veselus cilv\u0113kus ar norm\u0101lu svaru un veselus cilv\u0113kus ar lieko svaru. Rezult\u0101t\u0101 ir konstat\u0113ts, ka otrajai grupai ir iev\u0113rojami augst\u0101ks risks saslimt vai pat nomirt no sirds un asinsvadu slim\u012bb\u0101m.<\/p>\n

K\u0101d\u0101 ASV veikt\u0101 p\u0113t\u012bjum\u0101 piedal\u012bj\u0101s \u0161\u0137ietami veseli cilv\u0113ki ar lieko svaru, un 20 gadu laik\u0101 vair\u0101k nek\u0101 puse no vi\u0146iem k\u013cuva par neveseliem cilv\u0113kiem ar lieko svaru.<\/p>\n

Risks saslimt bija asto\u0146as reizes augst\u0101ks nek\u0101 grup\u0101, kuras dal\u012bbniekiem bija norm\u0101ls svars.<\/p>\n

Risks ietver, bet neaprobe\u017eojas ar \u0161\u0101d\u0101m saslim\u0161an\u0101m: diab\u0113ts, sirds un asinsvadu slim\u012bbas, v\u0113zis, miega apnoja, artr\u012bts un loc\u012btavu probl\u0113mas, reprodukt\u012bv\u0101s vesel\u012bbas probl\u0113mas, astma, muguras s\u0101pes, ur\u012bna nesatur\u0113\u0161ana un insults.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tEs \u0113du tik maz, bet netiev\u0113ju. K\u0101p\u0113c t\u0101?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

Uzst\u0101d\u012bjums: \u201cGalvenais \u2013 ner\u012bt!\u201d \u2013 noved pie svara palielin\u0101\u0161an\u0101s! Galvenais nav cik daudz ap\u0113d, bet gan ko \u0113d. Svar\u012bgs nav apjoms, bet gan olbaltumvielu, og\u013chidr\u0101tu, tauku un kaloriju l\u012bdzsvars \u0113dienkart\u0113!<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tK\u0101 izvair\u012bties no k\u0101res p\u0113c saldumiem?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

\u0112dot sabalans\u0113tu uzturu J\u016bs nodro\u0161in\u0101siet savu organismu ar vis\u0101m nepiecie\u0161amaj\u0101m uzturviel\u0101m un k\u0101re p\u0113c saldumiem mazin\u0101sies. Daudzas manas klientes atz\u012bst ka p\u0113c tam kad vi\u0146as izmain\u012bja savus \u0113\u0161anas paradumus k\u0101re p\u0113c saldumiem b\u016btiski mazin\u0101j\u0101s vai pat izzuda pavisam.<\/p>

Ilustr\u0101cijai – vien\u0101 \u0161okol\u0101des konfekt\u0113 vid\u0113ji ir ap 60 kaloriju, 100g vistas filejas \u00a0\u2013 ap 110 kaloriju, 100g za\u013co d\u0101rze\u0146u \u00a0\u2013 ap 25 kalorij\u0101m.<\/p>

5 \u0161okol\u0101des konfektes = 200g vistas filejas ar 300g d\u0101rze\u0146u sal\u0101tu. Ap\u0113dot 5 konfektes J\u016bs joproj\u0101m b\u016bsiet izsalkusi, ap\u0113dot vistas fileju ar d\u0101rze\u0146u sal\u0101tiem jut\u012bsities pa\u0113dusi. Viss ir vienk\u0101r\u0161i \u2013 ir j\u0101iem\u0101c\u0101s pareizi kombin\u0113t produktus, lai tas ko \u0113dam b\u016btu gan gar\u0161\u012bgs, gan sniegtu mums visas nepiecie\u0161am\u0101s uzturvielas un neb\u016btu lieku kaloriju, ko m\u016bsu organismam p\u0101rv\u0113rst taukos.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tVai ir v\u0113rts izlaist brokastis lai notiev\u0113tu \u0101tr\u0101k?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

N\u0113, nek\u0101d\u0101 gad\u012bjum\u0101! K\u0101 noskaidroju\u0161i zin\u0101tnieki p\u0101rtikas kaloriju p\u0101rv\u0113r\u0161an\u0101s taukos notiek visas dienas garum\u0101 \u013coti nevienm\u0113r\u012bgi.<\/p>\n

No r\u012bta uz\u0146emt\u0101s kalorijas ir \u201evisnekait\u012bg\u0101k\u0101s\u201d. Jo tuv\u0101k vakaram, jo liel\u0101ka iesp\u0113ja, ka uz\u0146emt\u0101s kalorijas non\u0101ks tauku sl\u0101n\u012bt\u012b zem j\u016bsu \u0101das. T\u0101d\u0113\u013c brokast\u012bm kaloriju zi\u0146\u0101 j\u0101b\u016bt visbag\u0101t\u0101kaj\u0101m. V\u0113l jo vair\u0101k \u2013 ja izlaid\u012bsiet brokastis, J\u016bs l\u012bdz pusdien\u0101m s\u0101ks moc\u012bt bada saj\u016bta un J\u016bs dienas vid\u016b ap\u0113d\u012bsiet daudz vair\u0101k k\u0101 parasti un tas ir taisn\u0101kais ce\u013c\u0161 uz aptauko\u0161anos.<\/p>\n

Pilnv\u0113rt\u012bgas brokastis J\u016bsu apet\u012btei ne\u013caus izv\u0113rsties ne pusdien\u0101s, ne vakari\u0146\u0101s un J\u016bs iztiksiet ar sam\u0113r\u012bg\u0101m porcij\u0101m. Turkl\u0101t s\u0101t\u012bg\u0101m, pilnv\u0113rt\u012bgas, kalorij\u0101m bag\u0101tas brokastis iev\u0113rojami pa\u0101trina gan organisma vielmai\u0146u, gan tauku dedzin\u0101\u0161anas procesu. Un, jo \u0101tr\u0101ka ir j\u016bsu vielmai\u0146a, jo vair\u0101k tauku \u201csadegs\u201d dienas laik\u0101.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tVai samazinot \u0113dienrei\u017eu skaitu var notiev\u0113t \u0101tr\u0101k?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

N\u0113, tie\u0161i otr\u0101di, ja gribat sadedzin\u0101t taukus, j\u0101\u0113d ir bie\u017e\u0101k k\u0101 parasti. Savu nepiecie\u0161amo diennakts kaloriju \u201edevu\u201d sadaliet uz 4-5 \u0113dienreiz\u0113m.<\/p>\n

T\u0101d\u0113j\u0101di vien\u0101 \u0113dienreiz\u0113 j\u016bs uz\u0146emsiet maz\u0101k kalorijas, kas savuk\u0101rt noz\u012bm\u0113, ka organisms t\u0101s izmantos bez atlikuma. Bez atlikuma \u2013 tas noz\u012bm\u0113, ka tam nepaliks rezerves, kuras \u201enoguld\u012bt\u201d j\u016bsu gurnos un uz viduk\u013ca, rezerves, kuras parasti rodas, ja J\u016bs \u0113diet 3x dien\u0101 un liel\u0101k\u0101m porcij\u0101m. Turkl\u0101t \u0161\u0101ds \u0113\u0161anas re\u017e\u012bms iejaucas J\u016bsu organisma bio\u0137\u012bmijas procesos, samazinot insul\u012bna sekr\u0113ciju, kur\u0161 og\u013chidr\u0101tus p\u0101rv\u0113r\u0161 zem\u0101das taukos.<\/p>\n

\u0112dienrei\u017eu skaita palielin\u0101\u0161ana sniegs v\u0113l liel\u0101ku efektu, ja to kalorit\u0101ti sak\u0101rtosiet piram\u012bdu veid\u0101: r\u012bta \u0113dienreizes Jums b\u016bs kalorij\u0101m visbag\u0101t\u0101k\u0101s, un tad ar katru n\u0101kamo \u0113dienreizi to kaloriju daudzums samazin\u0101sies. \u0112dot bie\u017ei un regul\u0101ri organisms pierad\u012bs un zin\u0101s laiku, kad tas atkal tiks \u201cpabarots\u201d. T\u0101d\u0113j\u0101di av\u0101rijas re\u017e\u012bms, lai veidotu tauku rezerves nebalt\u0101m dien\u0101m netiks iesl\u0113gts un organisms ener\u0123iju \u0146ems jau no eso\u0161aj\u0101m tauku rezerv\u0113m.<\/p>\n

Un pret\u0113ji \u2013 ja J\u016bsu organisms tiek \u201cbarots\u201d neregul\u0101ri un ar nepietiekamu kaloriju daudzumu, organisms sa\u0146emt\u0101s kalorijas p\u0101rv\u0113r\u0161 \u201crezerv\u0113 nebalt\u0101m dien\u0101m\u201d (taukos!) ar domu: \u201clab\u0101k nolik\u0161u \u0161o rezervei, kas zina, kad mani n\u0101kamo reiz pabaros\u2026\u201d<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tPar cik kalorij\u0101m dien\u0101 ir j\u0101uz\u0146em maz\u0101k, lai s\u0101ktu \u201edegt tauki\u201d?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

Ja strauji samazin\u0101siet uz\u0146emto kaloriju skaitu (par 35-40%), tad efekts b\u016bs \u012bslaic\u012bgs \u2013 tie\u0161i \u0161\u0101ds kaloriju defic\u012bts ir \u201c\u0101tro\u201d di\u0113tu pamat\u0101. P\u0113c div\u0101m ned\u0113\u013c\u0101m svara kritums apst\u0101sies k\u0101 \u201eiemiets\u201d. Tas notiek t\u0101d\u0113\u013c, ka organisms uzs\u0101kot \u0161\u0101du \u201edi\u0113tu\u201d kr\u012bt panik\u0101 un pal\u0113nina J\u016bsu vielmai\u0146u, lai taup\u012btu ener\u0123iju, kas tam ir nepiecie\u0161ama, lai izdz\u012bvotu tik drastiska uztura defic\u012bta apst\u0101k\u013cos.<\/p>

K\u0101 r\u0101da pieredze diennakts kop\u0113jo kaloriju skaitu ieteicams samazin\u0101t par 10-15%. Ar to pietiek, lai aizs\u0101ktos tauku dedzin\u0101\u0161anas process un Jums ar\u012b atliks ener\u0123ija, lai turpin\u0101tu tikpat akt\u012bvu dz\u012bvi k\u0101 l\u012bdz tiev\u0113\u0161anas uzs\u0101k\u0161anai.<\/p>

Jums nepiecie\u0161amo kaloriju skaitu varat apr\u0113\u0137in\u0101t \u0160EIT<\/span><\/a>.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tVai taisn\u012bba, ka \u0101bolu eti\u0137is pal\u012bdz tiev\u0113t?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

N\u0113, uz \u0161odienu nav neviena zin\u0101tniski pamatota pier\u0101d\u012bjuma, ka \u0101bolu eti\u0137is kaut k\u0101d\u0101 veid\u0101 stimul\u0113tu nov\u0101j\u0113\u0161anu. Eti\u0137a lieto\u0161anas piekrit\u0113ji apgalvo, ka dien\u0101 lietojot vienas vai vair\u0101kas t\u0113jkarotes eti\u0137a samazin\u0101s apet\u012bte un tas pal\u012bdzot dedzin\u0101t taukus. Neviens no \u0161iem apgalvojumiem nav p\u0101rbaud\u012bts kl\u012bniski. \u0100bolu eti\u0137im ir augsta sk\u0101bes koncentr\u0101cija un tas var diezgan sp\u0113c\u012bgi apdedzin\u0101t mutes g\u013cot\u0101du un r\u012bkli. Turkl\u0101t \u0101bolu eti\u0137is kop\u0101 ar citiem medikamentiem var rad\u012bt b\u012bstamas un nepat\u012bkamas sekas. Da\u017e\u0101das d\u012bvainas un piln\u012bgi nepamatotas di\u0113tas apsola \u0101tru un vieglu svara samazin\u0101jumu, ta\u010du atcerieties, ka nav t\u0101das \u201ebr\u012bnumdi\u0113tas\u201d, ar kuras pal\u012bdz\u012bbu var\u0113siet \u0101tri un viegli atbr\u012bvoties no liekajiem kg. Ja gribat samazin\u0101t savu svaru un atbr\u012bvoties no liekajiem tauci\u0146iem, ticiet man, nav nekas efekt\u012bv\u0101ks k\u0101 pareizi sabalans\u0113ts uzturs apvienojum\u0101 ar fiziskaj\u0101m aktivit\u0101t\u0113m.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tVai taisn\u012bba, ka \u0113\u0161ana v\u0113lu vakaros veicina aptauko\u0161anos (nedr\u012bkst \u0113st p\u0113c plkst.18.00\u2026)?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

N\u0113, tas attiecas tikai uz tiem, kuriem kop\u0161 dzim\u0161anas ir tieksme uz aptauko\u0161anos. P\u0101r\u0113jiem sam\u0113r\u012bgas \u0113dienreizes ar nelielu og\u013chidr\u0101tu daudzumu (vai visp\u0101r bez og\u013chidr\u0101tiem) ar\u012b v\u0113lu vakar\u0101 nenodar\u012bs nek\u0101du \u013caunumu.<\/p>\n

Viss ir atkar\u012bgs no kop\u0113j\u0101 diennakt\u012b uz\u0146emt\u0101 kaloriju skaita. Ja J\u016bs tie\u0161\u0101m tie\u0161i vakar\u0101 uz\u0146emsiet liel\u0101ko da\u013cu no diennakts kaloriju daudzuma, tad, protams, tas var izrais\u012bt tauku nogulsn\u0113\u0161anos j\u016bsu \u0137ermen\u012b. Ta\u010du, ja, nep\u0101rsniegsiet J\u016bsu dz\u012bv\u012bbas procesu uztur\u0113\u0161anai nepiecie\u0161amo dienas kaloriju daudzumu + fiziskaj\u0101s aktivit\u0101t\u0113s pat\u0113r\u0113to – tad nek\u0101ds risks nepast\u0101v. T\u0101d\u0113\u013c atk\u0101rto\u0161u – pati par sevi \u0113\u0161ana vakar\u0101 nedraud ar aptauko\u0161anos, b\u016btiski ir nep\u0101rsniegt kop\u0113jo, Jums diennakt\u012b nepiecie\u0161amo kop\u0113jo kaloriju daudzumu.<\/p>\n

Ja diennakt\u012b nepiecie\u0161amais kop\u0113jais kaloriju daudzums s\u0101ks p\u0101rsniegt Jums nepiecie\u0161amo, tad s\u0101ksiet aptaukoties neskatoties uz to cikos \u0113d\u012bsiet.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tK\u0101p\u0113c olbaltumvielu (prote\u012bna) lieto\u0161ana uztur\u0101 ir tik b\u016btiska?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

Samazin\u0101t kaloriju skaitu uz olbaltumvielu (prote\u012bna) r\u0113\u0137ina ir liel\u0101k\u0101 un izplat\u012bt\u0101k\u0101 tiev\u0113t\u0101ju k\u013c\u016bda! Daudzi, v\u0113loties samazin\u0101t svaru, lepni pazi\u0146o, ka esot atteiku\u0161ies no ga\u013cas lieto\u0161anas uztur\u0101. T\u0101 ir K\u013c\u016bda! No vienas puses – ga\u013ca satur ne tikai olbaltumvielas, bet ar\u012b taukus (turkl\u0101t ne jau \u201elabos\u201d). No otras – cilv\u0113ka organismam ir nepiecie\u0161ams glutam\u012bns, alan\u012bns, aminosk\u0101bes, ko tas savuk\u0101rt var sa\u0146emt tikai no produktiem, kas satur olbaltumvielas. Ja j\u016bsu uztur\u0101 ir \u013coti maz olbaltumvielu, tad visas \u0161\u012bs nepiecie\u0161am\u0101s aminosk\u0101bes, organisms \u0146ems no J\u016bsu musku\u013caudiem. Tas savuk\u0101rt noved pie t\u0101, ka iev\u0113rojami pal\u0113nin\u0101sies J\u016bsu vielmai\u0146a un sekas tam – ar\u012b tauku dedzin\u0101\u0161anas process k\u013c\u016bs praktiski neiesp\u0113jams.<\/p>\n

Atcerieties, ka jebkurai di\u0113tai vajadz\u0113tu satur\u0113t vismaz 0,8 gr\u00a0 \u2013 1,5gr olbaltumvielu uz 1 j\u016bsu masas\u00a0 kg. Pret\u0113j\u0101 gad\u012bjum\u0101 J\u016bs pan\u0101ksiet pret\u0113jo \u2013 tiev\u0113\u0161anas un tauku dedzin\u0101\u0161anas process pal\u0113nin\u0101sies vai pat visp\u0101r apst\u0101sies.<\/p>\n

Ga\u013cu vajadz\u0113tu gatavot vai nu v\u0101rot, saut\u0113jot vai grill\u0113jot –\u00a0 necepiet to taukos vai e\u013c\u013c\u0101, lai nepalielin\u0101tu tauku saturu taj\u0101.<\/p>\n

Lab\u0101kie olbaltumvielu avoti ir olas, biezpiens, vistas fileja, vistas ga\u013ca (bez \u0101das), liellopa vai te\u013ca ga\u013ca, zivis.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tK\u0101 rodas tauki uz m\u016bsu gurniem, k\u0101j\u0101m, v\u0113dera? K\u0101dus produktu izv\u0113l\u0113ties, lai tie mazin\u0101tos?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

Organisms uz\u0146emtos og\u013chidr\u0101tus p\u0101rv\u0113r\u0161 glikoz\u0113 un nog\u0101d\u0101 to musku\u013cos. Liek\u0101 glikoze (p\u0101rpalikums, kas netiek pat\u0113r\u0113ts) tiek p\u0101rv\u0113rsta taukos zem j\u016bsu \u0101das.<\/p>

Ja J\u016bs iep\u0113rkoties m\u0113r\u0137tiec\u012bgi s\u0101ksiet las\u012bt inform\u0101ciju uz produktu eti\u0137et\u0113m un apzin\u0101ti izv\u0113l\u0113ties produktus ar zemu tauku saturu, tas neb\u016bt Jums nepal\u012bdz\u0113s k\u013c\u016bt slaid\u0101kai, jo t\u0101di produkti parasti satur daudz cukura \u2013 t\u0101tad daudz og\u013chidr\u0101tu (lasi \u2013 kaloriju). Ar\u012b sulas \u0161aj\u0101 gad\u012bjum\u0101 nav izeja, t\u0101 pa\u0161a iemesla d\u0113\u013c – t\u0101s satur cukuru. Cukuru sul\u0101m pievieno konservanta viet\u0101. Ko tad dar\u012bt? Izeja ir viena – izv\u0113lieties gatavot tikai no dab\u012bgiem un r\u016bpnieciski neapstr\u0101d\u0101tiem produktiem!<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tCik tauku nepiecie\u0161ams uz\u0146emt, lai \u0137ermenis b\u016btu slaids un tvirts?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

Ar p\u0101rtiku uz\u0146emtie tauki ir pirmie, kas nogulsn\u0113jas zem m\u016bsu \u0101das, uz m\u016bsu v\u0113deriem, gurniem, k\u0101j\u0101m. Uzturs, kura pamat\u0101 ir par daudz tauku \u0101tr\u0101k rad\u012bs aptauko\u0161anos, nek\u0101 uzturs, kur\u0101 par daudz tiks uz\u0146emti og\u013chidr\u0101ti.<\/p>

Un, tom\u0113r, lai cik tas neb\u016btu paradoks\u0101li, piln\u012bga atteik\u0161an\u0101s no taukiem uztur\u0101 neb\u016bt nenoved\u012bs J\u016bs pie slaida auguma. Skaidrojums ir t\u0101ds, ka tie\u0161i tauki ir izejmateri\u0101ls daudzu hormonu ra\u017eo\u0161anai, tai skait\u0101 ar\u012b to hormonu, kuri ir atbild\u012bgi par tauku dedzin\u0101\u0161anu. Tauku defic\u012bts noved pie \u0161o hormonu izstr\u0101des samazin\u0101\u0161an\u0101s un tiev\u0113\u0161anas procesa apst\u0101\u0161an\u0101s pat pie sal\u012bdzino\u0161i lielas fizisk\u0101s slodzes<\/a>.<\/p>

Kritiskais tauku daudzums, ko diennakt\u012b organismam ar p\u0101rtiku b\u016btu j\u0101uz\u0146em ir ne maz\u0101k k\u0101 0,6 – 1gr uz vienu kg sava svara.<\/p>

K\u0101dus tad taukus lab\u0101k izv\u0113l\u0113ties? Lab\u0101kie tauku avoti ir zivis, ol\u012bve\u013c\u013ca, lins\u0113klu e\u013c\u013ca, rieksti, avokado.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tJa v\u0113los nov\u0101j\u0113t \u2013 man j\u0101\u0113d maz\u0101k og\u013chidr\u0101tu?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

P\u0113t\u012bjumi apstiprina, ka m\u0113s nedr\u012bkstam no sava uztura piln\u012bb\u0101 izsl\u0113gt og\u013chidr\u0101tus. Izsl\u0113dzot tos no uztura, m\u0113s main\u0101m savu metabolismu (vielmai\u0146u), ta\u010du tikl\u012bdz m\u0113s tos atkal s\u0101kam uz\u0146emt, svars atgrie\u017eas, turkl\u0101t ar uzviju. Bez tam, og\u013chidr\u0101ti ir m\u016bsu ener\u0123ijas avots. Viens no optim\u0101lajiem variantiem nepiecie\u0161am\u0101s kalorijas ir uz\u0146emt 30% no olbaltumviel\u0101m, 55% no og\u013chidr\u0101tiem un 15% no taukiem.<\/p>

1 grams og\u013chidr\u0101tu m\u016bsu organism\u0101 aiztur 3 gr \u016bdens – tie\u0161i t\u0101d\u0113\u013c pielietojot di\u0113tas ar zemu og\u013chidr\u0101tu daudzumu, m\u0113s paties\u012bb\u0101 zaud\u0113jam ne jau taukus, bet gan \u016bdeni, jo organism\u0101 m\u0101ksl\u012bgi tiek samazin\u0101ts og\u013chidr\u0101tu daudzums. T\u0101d\u0113\u013c ar\u012b ar \u0161\u012bm di\u0113t\u0101m svars tiek gan \u0101tri zaud\u0113ts, bet p\u0113c tam ar\u012b tikpat \u0101tri un ar uzviju atg\u016bts.<\/p>

Og\u013chidr\u0101tus var iedal\u012bt \u201eparastajos\u201d un \u201ekompleksajos\u201d. Pirmie uzs\u016bcas \u0101tri, izsaucot \u013coti sp\u0113c\u012bgu insul\u012bna izstr\u0101di. Otrie parasti satur diezgan daudz \u0161\u0137iedrvielu un t\u0101d\u0113\u013c uzs\u016bcas l\u0113n\u0101m un pak\u0101peniski, neradot strauju insul\u012bna izstr\u0101di.<\/p>

Parastie og\u013chidr\u0101ti lielos daudzumos atrodami konditorejas izstr\u0101d\u0101jumos, saldumos, bet kompleksie og\u013chidr\u0101ti – graudaugos, pilngraudu putr\u0101s, aug\u013cos un d\u0101rze\u0146os. \u012apa\u0161i ierobe\u017eot kompleksos og\u013chidr\u0101tus nav vajadz\u012bbas, galvenais ir apr\u0113\u0137in\u0101t Jums nepiecie\u0161amo diennakts daudzumu. Nepiecie\u0161amo og\u013chidr\u0101tu daudzumu varam apr\u0113\u0137in\u0101t izejot no Jums diennakt\u012b nepiecie\u0161am\u0101 kaloriju daudzuma. At\u0146emot no \u0161\u012b daudzuma olbaltumvielu un tauku kalorijas varam apr\u0113\u0137in\u0101t, cik og\u013chidr\u0101tu nepiecie\u0161ams uz\u0146emt.<\/p>

Vesel\u012bg\u0101kie og\u013chidr\u0101tu avoti<\/a>: br\u016bnie r\u012bsi, gri\u0137i, pupi\u0146as, zir\u0146i, pilngraudu auzu p\u0101rslas putras no da\u017e\u0101diem graudaugiem.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tVai no makaroniem un maizes var uzbaroties?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

Var uzbaroties no visa. Ja J\u016bs uz\u0146emsiet vair\u0101k kaloriju k\u0101 Jums ir nepiecie\u0161ams – jebkur\u0161 produkts, kur\u0161 satur kcal J\u016bsu \u0137ermen\u012b var p\u0101rv\u0113rsties taukos. Maize un makaroni (pilngraudu) faktiski ir galvenie komplekso og\u013chidr\u0101tu avoti, kas ir nepiecie\u0161ami, lai sniegtu Jums ikdien\u0101 nepiecie\u0161amo ener\u0123iju. Nav svar\u012bgi vai t\u0101 ir maize, makaroni vai kas cits \u2013 svar\u012bgi ir k\u0101 J\u016bs tos pagatavosiet un cik J\u016bs ap\u0113d\u012bsiet.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tVai taisn\u012bba ka tiev\u0113jot ir j\u0101dzer daudz \u016bdens?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

J\u0101! Lai notiktu \u201ctauku dedzin\u0101\u0161anas process \u201c ir nepiecie\u0161ams \u016bdens. Diennakt\u012b vajadz\u0113tu izdzert ne maz\u0101k k\u0101 8-10 gl\u0101zes t\u012bra \u016bdens, neatkar\u012bgi no t\u0101, vai gribas dzert, vai n\u0113. \u016adens ir nepiecie\u0161ams ar\u012b musku\u013cu toniz\u0113\u0161anai.<\/p>

Vair\u0101k par \u016bdens noz\u012bmi tiev\u0113jot lasiet \u0160EIT<\/span><\/a>.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\tKura di\u0113ta ir vislab\u0101k\u0101?<\/a>\n\t\t\t\t\t<\/h2>\n\n\t\t\t\t\t

Ja di\u0113tai ir \u201eNosaukums\u201d, tad visticam\u0101k t\u0101 \u201enestr\u0101d\u0101\u201d. Es neiesaku \u201c\u0101tr\u0101s\u201d di\u0113tas, jo lai gan to laik\u0101 svars tiek samazin\u0101ts, tas p\u0113c tam tiek ar uzviju atg\u016bts. Daudzi mani klienti ir izm\u0113\u0123in\u0101ju\u0161i \u201cvisas iesp\u0113jam\u0101s di\u0113tas\u201d un svars p\u0113c katras ir tikai palielin\u0101jies. Papildus, organisms vairs \u201cnesaprot\u201d kas notiek un t\u0101 viet\u0101, lai str\u0101d\u0101tu pie svara samazin\u0101\u0161anas man vispirms ir j\u0101pal\u012bdz atjaunot t\u0101 norm\u0101lu darb\u012bbu.<\/p>

Nek\u0101du \u201cbr\u012bnumdi\u0113tu\u201d vai \u201cbr\u012bnumtable\u0161u\u201d nav. Ja v\u0113laties zaud\u0113t svaru vesel\u012bgi<\/a> \u2013 t\u0101, lai tas neatgrieztos ar uzviju \u2013 vien\u012bgais dro\u0161ais risin\u0101jums ir sabalans\u0113ta di\u0113ta ar 10-15% kaloriju defic\u012btu un \u0113\u0161anas ieradumu mai\u0146a. Ar \u201csabalans\u0113ta di\u0113ta\u201d es saprotu \u0113dienkarti, kura paredz uz\u0146emt visas organismam nepiecie\u0161am\u0101s uzturvielas \u2013 lai organismam nek\u0101 netr\u016bktu, lai J\u016bsu \u0101da, mati, nagi \u2026 b\u016btu vesel\u012bgi un skaisti un tai pa\u0161\u0101 laik\u0101 J\u016bs k\u013c\u016btu ne tikai viegl\u0101ka, bet ar\u012b slaid\u0101ka.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t