{"id":2512,"date":"2020-05-11T17:09:42","date_gmt":"2020-05-11T14:09:42","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=2512"},"modified":"2024-04-26T11:35:03","modified_gmt":"2024-04-26T08:35:03","slug":"edienreizes","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/edienreizes\/","title":{"rendered":"Malt\u012btes. Vai lab\u0101k ir se\u0161as mazas malt\u012btes vai viena liela?"},"content":{"rendered":"
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Ar\u012b jaut\u0101jums par to, cik reizes dien\u0101 vajadz\u0113tu \u0113st, \u0161ogad izraisa asas diskusijas. Vai vesel\u012bgi ir \u0113st saujas 6\u20137 reizes dien\u0101 vai vienu lielu porciju? Situ\u0101cij\u0101, kad daudzi uztura speci\u0101listi turpina ieteikt \u0113st 6\u20137 \u0113dienreizes dien\u0101, Heikki Megi, viens no fitlap.ee veidot\u0101jiem, uzdro\u0161in\u0101s ieteikt \u0113st 4 reizes dien\u0101. Vi\u0146\u0161 apgalvo, ka tas nepadara svara zaud\u0113\u0161anu gr\u016bt\u0101ku. <\/strong><\/span><\/p>\n

SATURA R\u0100D\u012aT\u0100JS
\n<\/span> K\u0101p\u0113c ieteicams \u0113st bie\u017e\u0101k?<\/a>
\n<\/span> Ko r\u0101da uzticami p\u0113t\u012bjumi?<\/a>
\n<\/span> K\u0101das ir priek\u0161roc\u012bbas, \u0113dot 1\u20132 reizes dien\u0101?<\/a>
\n<\/span> Br\u012bv\u012bba no \u0113diena<\/a>
\n<\/span> Kopsavilkums<\/a><\/div>\n

Ja 4 \u0113dienreizes dien\u0101 \u0161\u0137iet radik\u0101las, sal\u012bdzinot ar 6\u20137 \u0113dienreiz\u0113m, k\u0101 b\u016btu ar \u0113\u0161anu 1\u20132 reizes dien\u0101? Pirms non\u0101kam pie \u0161\u012b jaut\u0101juma, apl\u016bkosim, k\u0101p\u0113c ieteicams \u0113st bie\u017ei.<\/span><\/p>\n

K\u0101p\u0113c ieteicams \u0113st bie\u017e\u0101k?<\/h2>\n

Galvenie argumenti par labu 6\u20137 \u0113dienreiz\u0113m ir \u0161\u0101di.<\/p>\n

1.\u00a0arguments: <\/strong>Bie\u017ei \u0113dot, j\u016bs iem\u0101c\u0101t savam \u0137ermenim, ka tas dr\u012bz atkal var\u0113s \u0113st, un tas neuzkr\u0101s ener\u0123iju j\u016bsu gurnos. Tom\u0113r tas nav taisn\u012bba. Past\u0101v\u012bgi \u0113dot, j\u016bs uzturat augstu insul\u012bna l\u012bmeni, kas t\u0101 viet\u0101 veicina tauku uzkr\u0101\u0161anos, nov\u0113r\u0161 to dedzin\u0101\u0161anu un rada bada saj\u016btu.<\/p>\n

2.\u00a0arguments: <\/strong>Bie\u017ea \u0113\u0161ana pa\u0101trina vielmai\u0146u. Tas vienk\u0101r\u0161i neatbilst paties\u012bbai. Vair\u0101ki p\u0113t\u012bjumi ir pier\u0101d\u012bju\u0161i, ka \u0113diena sadal\u012b\u0161ana maz\u0101k\u0101s \u0113dienreiz\u0113s neietekm\u0113 no p\u0101rtikas sa\u0146emto ener\u0123iju vai vielmai\u0146as \u0101trumu.<\/p>\n

3.\u00a0arguments:<\/strong> \u0112\u0161ana vienu vai divas reizes dien\u0101 izrais\u012bs cukura l\u012bme\u0146a asin\u012bs strauju paaugstin\u0101\u0161anos. Tie ir v\u0113l vieni meli. Cukura l\u012bme\u0146a asin\u012bs sv\u0101rst\u012bbas nav atkar\u012bgas no t\u0101, cik rei\u017eu dien\u0101 m\u0113s \u0113dam, bet gan no t\u0101, ko m\u0113s \u0113dam.<\/p>\n

Ko r\u0101da uzticami p\u0113t\u012bjumi?<\/h2>\n

Tas, ka p\u0113tnieks kaut ko apgalvo, pamatojoties uz savu darbu, nav r\u0101d\u012bt\u0101js. Ir daudz p\u0113t\u012bjumu, un diem\u017e\u0113l ne visi no tiem ir ticami. Iemesls var\u0113tu b\u016bt p\u0101r\u0101k mazs izlases lielums, sp\u0113c\u012bga v\u0113lme pier\u0101d\u012bt savu hipot\u0113zi vai aizspriedumi, kuru pamat\u0101 ir p\u0113t\u012bjuma finans\u0113t\u0101ja intereses.<\/p>\n

Adventistu teolo\u0123ija dz\u012bvesveida p\u0113t\u012bjumi<\/a> (AHS-2), kur\u0101 piedal\u012bj\u0101s vair\u0101k nek\u0101 50\u00a0000 cilv\u0113ku un kura datus analiz\u0113ja p\u0113tnieki no vair\u0101k\u0101m universit\u0101t\u0113m, es uzdro\u0161inos uzskat\u012bt par uzticamu. T\u0101 dati liecina par saist\u012bbu starp \u0113dienrei\u017eu skaitu un \u0137erme\u0146a masas indeksu. Saist\u012bba ir t\u0101da, ka, palielinoties \u0113dienrei\u017eu skaitam, palielin\u0101s ar\u012b \u0137erme\u0146a masas indekss.<\/p>\n

Grafik\u0101 redzams, ka p\u0113t\u012bjuma dal\u012bbnieku vid\u0113jais \u0137erme\u0146a masas indekss line\u0101ri palielin\u0101s l\u012bdz ar \u0113dienrei\u017eu skaitu.<\/p>\n

K\u0101das ir priek\u0161roc\u012bbas, \u0113dot 1\u20132 reizes dien\u0101?<\/h2>\n

\"\u0113dienrei\u017eu<\/a>\u0112\u0161ana vienu vai divas reizes dien\u0101 \u013cauj atp\u016bsties m\u016bsu dz\u012bv\u012bbai svar\u012bgajiem org\u0101niem, gremo\u0161anas hormoniem un vielmai\u0146as funkcijai, k\u0101 ar\u012b samazina oksidat\u012bvo stresu organism\u0101, kas ir cie\u0161i saist\u012bts ar hronisku iekaisumu. Tiek uzskat\u012bts, ka ieguvumi rodas no bado\u0161an\u0101s, kas uzlabo org\u0101nu audu darb\u012bbu, mazina iekaisumu un pazemina hronisku slim\u012bbu risku. T\u0101 ir saist\u012bta ar\u012b ar zem\u0101ku insul\u012bna rezistences risku, kas savuk\u0101rt samazina diab\u0113ta risku.<\/p>\n<\/div>\n

\n

\u0112\u0161ana 1\u20132 reizes dien\u0101 parasti noz\u012bm\u0113 agr\u0101ku gul\u0113tie\u0161anu, kas ir svar\u012bga jebkura svara zaud\u0113\u0161anas pl\u0101na sast\u0101vda\u013ca. Septi\u0146as stundas kvalitat\u012bva miega ir saist\u012btas ar svara zudumu, zem\u0101ku hronisku slim\u012bbu risku un uzlabotu vielmai\u0146u.<\/p>\n

\u0112\u0161ana vienreiz dien\u0101 palielina koncentr\u0113\u0161an\u0101s sp\u0113jas un produktivit\u0101ti. Kur\u0161 gan nav piedz\u012bvojis p\u0113cpusdienas miegain\u012bbu? \u0112\u0161ana vienreiz dien\u0101 nov\u0113r\u0161 p\u0113cpusdienas miegain\u012bbas probl\u0113mu, jo tad nav pusdienu.<\/p>\n

Svara zudums, \u012bpa\u0161i \u0113dot vienu reizi dien\u0101. No person\u012bg\u0101s pieredzes varu apstiprin\u0101t, ka pat divas \u0113dienreizes dien\u0101 liks zaud\u0113t svaru. Pat ja \u0113diens nav vesel\u012bgs ierastaj\u0101 noz\u012bm\u0113. J\u016bs vienk\u0101r\u0161i neuz\u0146emat tik daudz kaloriju, it k\u0101 \u0113stu visu dienu.<\/p>\n

Br\u012bv\u012bba no \u0113diena<\/h2>\n

Aizmirstiet par past\u0101v\u012bgu kaloriju skait\u012b\u0161anu vai \u0113dienu l\u012bdz\u0146em\u0161anai. Malt\u012bt\u0113m nav j\u0101kontrol\u0113 j\u016bsu dz\u012bve. J\u016bs atbr\u012bvosiet daudz gar\u012bg\u0101s ener\u0123ijas, ja jums neb\u016bs past\u0101v\u012bgi j\u0101pl\u0101no 4\u20136 \u0113dienreizes dien\u0101.<\/p>\n

1\u20132 \u0113dienreizes dien\u0101 un periodiska bado\u0161an\u0101s<\/h3>\n

\u0112dienrei\u017eu samazin\u0101\u0161ana l\u012bdz vienai vai div\u0101m \u0113dienreiz\u0113m dien\u0101 noz\u012bm\u0113, ka j\u016bs ar\u012b gav\u0113jat 17\u201318 stundas dien\u0101. Esmu par to uzrakst\u012bjis rakstu sada\u013c\u0101 \u201cZaud\u0113jiet liekos kilogramus miega laik\u0101 \u2013 periodiska bado\u0161an\u0101s<\/a>Lai gan periodiska bado\u0161an\u0101s ne vienm\u0113r noz\u012bm\u0113 \u0113dienrei\u017eu skaita samazin\u0101\u0161anu, \u0113\u0161ana 1\u20132 reizes dien\u0101 parasti ietver periodisku bado\u0161anos un t\u0101s sniegtos ieguvumus.<\/p>\n

Visizplat\u012bt\u0101k\u0101 sh\u0113ma ir 16:8, kas noz\u012bm\u0113, ka jums ir 8 stundas dien\u0101 \u0113\u0161anai un 16 stundas gav\u0113nim. Cik rei\u017eu j\u016bs \u0113dat \u0161o 8 stundu laik\u0101, ir atkar\u012bgs no jums. \u0112dot ik p\u0113c da\u017e\u0101m stund\u0101m, j\u016bs ieg\u016bsiet 3\u20134 \u0113dienreizes. Viena vai divas \u0113dienreizes labi ieder\u0113sies. Tiek uzskat\u012bts, ka ide\u0101li ir vismaz 5 stundu interv\u0101ls starp \u0113dienreiz\u0113m. Divas \u0113dienreizes dien\u0101 ar 5 stundu interv\u0101lu nodro\u0161ina 18:6 periodisku gav\u0113ni.<\/p>\n

Vai ir gr\u016bti \u0113st 1-2 reizes dien\u0101?<\/h3>\n

\"\u0113dienreizes\"Atbilde uz \u0161o jaut\u0101jumu ir atkar\u012bga no j\u016bsu \u0113\u0161anas paradumiem un p\u0101rtikas produktiem, ko \u0113dat. Ja esat pieradis uzkost starp \u0113dienreiz\u0113m un lietot uztur\u0101 daudz \u0101tro og\u013chidr\u0101tu (piem\u0113ram, rafin\u0113tus kvie\u0161u miltus vai produktus ar lielu pievienot\u0101 cukura daudzumu), tad tas b\u016bs gr\u016bti, bet ne neiesp\u0113jami. Pie visa pierod, un, ja tagad dom\u0101jat, ka tas noteikti nav dom\u0101ts jums, p\u0113c 6 ned\u0113\u013cu prakses j\u016bs, iesp\u0113jams, b\u016bsiet \u013coti p\u0101rsteigts par sav\u0101m sp\u0113j\u0101m.<\/p>\n

\u0112dot daudz p\u0101rtikas produktu, kas to satur, katru dienu (nevis reizi ned\u0113\u013c\u0101) \u016bden\u012b \u0161\u0137\u012bsto\u0161\u0101 \u0161\u0137iedra<\/a> (d\u0101rze\u0146i, tostarp aug\u013ci, ogas, d\u0101rze\u0146i, sak\u0146augi, p\u0101k\u0161augi), k\u0101 ar\u012b graudaugi, ir sam\u0113r\u0101 viegli p\u0101riet no trim \u0113dienreiz\u0113m dien\u0101 uz div\u0101m un, ja v\u0113las, p\u0113c k\u0101da laika turpin\u0101t \u0113st tikai vienu \u0113dienreizi.<\/p>\n

K\u0101 tad ir ar \u0161iem gardajiem \u0113dieniem, piem\u0113ram, ga\u013cu, piena produktiem, desertiem \u2013 tos joproj\u0101m var lietot uztur\u0101 m\u0113ren\u012bb\u0101. Probl\u0113ma parasti ir vienk\u0101r\u0161i daudzum\u0101. Ja \u0161o gardu lietu ir tikpat daudz, cik iepriek\u0161min\u0113to \u0161\u0137iedrvielu avotu, tad gar\u0161as k\u0101rpi\u0146as nepierod nov\u0113rt\u0113t jauno \u0113dienu, un ar\u012b neliela daudzuma \u0161\u0137iedrvielu iedarb\u012bba ir \u012bslaic\u012bga. Tie\u0161i \u0161\u0137\u012bsto\u0161\u0101s \u0161\u0137iedrvielas no d\u0101rze\u0146iem (nevis \u016bden\u012b ne\u0161\u0137\u012bsto\u0161\u0101s \u0161\u0137iedrvielas, galvenok\u0101rt no graudiem) pal\u012bdz uztur\u0113t s\u0101ta saj\u016btu un vienm\u0113r\u012bgu cukura l\u012bmeni asin\u012bs.<\/p>\n

\u0112dienreizes \u2013 Nosl\u0113gum\u0101<\/h2>\n

Lai gan daudz tiek run\u0101ts, ka \u0113dienrei\u017eu izlai\u0161ana ir slikta un ka lab\u0101k ir \u0113st starp \u0113dienreiz\u0113m, otr\u0101 adventistu dz\u012bvesveida p\u0113t\u012bjuma dati liecina par pret\u0113jo. Dr\u012bz\u0101k ir lietder\u012bgi \u0113st 1\u20132 reizes dien\u0101 un g\u016bt labumu no periodiskas bado\u0161an\u0101s, t\u0101d\u0113j\u0101di dodot atp\u016btu svar\u012bgiem org\u0101niem un samazinot oksidat\u012bvo stresu, kas ir viens no hroniska iekaisuma avotiem. \u0112dot pietiekamu daudzumu un daudzveid\u012bgus d\u0101rze\u0146us, tas nemaz nav gr\u016bts uzdevums.<\/p>\n<\/div>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"Jaut\u0101jums par to, cik reizes dien\u0101 vajadz\u0113tu \u0113st, \u0161ogad joproj\u0101m ir karsta diskusiju t\u0113ma. Vai vesel\u012bgi ir \u0113st sauju \u0113diena 6\u20137 reizes dien\u0101 vai vienu lielu porciju? Situ\u0101cij\u0101, kad daudzi uztura speci\u0101listi joproj\u0101m iesaka \u0113st 6\u20137 \u0113dienreizes dien\u0101, Heikki Megi, viens no fitlap.ee veidot\u0101jiem, uzdro\u0161in\u0101s\u2026","protected":false},"author":25,"featured_media":2513,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[190,93],"tags":[69,63,68,92,70,75,87,72,88,74,79,62,67,91],"class_list":["post-2512","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kehakaal","category-toitumine","tag-aedviljad","tag-elustiil","tag-hommikusook","tag-insuliin","tag-kiudained","tag-krooniline-poletik","tag-liha","tag-moodukus","tag-piim","tag-poletik","tag-suhkur","tag-toitumine","tag-vahelduvpaastumine","tag-veresuhkur","entry","has-media"],"acf":[],"yoast_head":"\nToidukorrad. 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