{"id":2517,"date":"2020-05-11T17:12:59","date_gmt":"2020-05-11T14:12:59","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=2517"},"modified":"2024-04-26T11:35:03","modified_gmt":"2024-04-26T08:35:03","slug":"est-vai-neest-brokastis","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/est-vai-neest-brokastis\/","title":{"rendered":"Brokastis \u2013 \u0113st vai ne\u0113st?"},"content":{"rendered":"

Ikviens dro\u0161i vien ir dzird\u0113jis teicienu, ka brokastis ir vissvar\u012bg\u0101k\u0101 \u0113dienreize dien\u0101 vai ka \u201cbrokastis \u0113d pats, pusdieno ar draugu un vakari\u0146as atdod ienaidniekam\u201d. Tom\u0113r uztura speci\u0101listu viedok\u013ci par to, vai brokast\u012bm j\u0101b\u016bt vissvar\u012bg\u0101kajai \u0113dienreizei dien\u0101, \u013coti at\u0161\u0137iras. Ar gav\u0113ni saist\u012btas di\u0113tas, piem\u0113ram, periodiska bado\u0161an\u0101s, ieg\u016bst popularit\u0101ti, kas paredz izlaist \u0113dienreizes, un brokastis bie\u017ei vien ir t\u0101 \u0113dienreize, kas tiek izlaista.\u00a0<\/span><\/strong><\/p>\n

T\u0101tad, kuram ir taisn\u012bba? Vai brokastis ir vissvar\u012bg\u0101k\u0101 \u0113dienreize dien\u0101, vai ar\u012b t\u0101s vajadz\u0113tu izlaist?<\/span><\/p>\n

K\u0101 dr\u012bz redz\u0113siet, par \u0161o t\u0113mu ir veikts daudz p\u0113t\u012bjumu. \u0160is raksts ir da\u013ca no s\u0113rijas, kuras pamat\u0101 ir Loma Lindas un \u010cehijas zin\u0101tnieku p\u0113t\u012bjumi<\/a>Vi\u0146i p\u0113t\u012bja saist\u012bbu starp \u0113dienrei\u017eu laiku un bie\u017eumu, k\u0101 ar\u012b \u0137erme\u0146a masas indeksu. Esmu jau iepriek\u0161 rakst\u012bjis par vi\u0146u ieteikumiem: \u0113st 1-2 reizes dien\u0101<\/a> un\u00a0pagarin\u0101t nakts bado\u0161anos l\u012bdz 18 stund\u0101m<\/a>.<\/p>\n

SATURA R\u0100D\u012aT\u0100JS
\n<\/span> Brokastis un \u0137erme\u0146a svars ir saist\u012bti<\/a>
\n<\/span> Vesel\u012bgas brokastis<\/a>
\n<\/span> Brokastu idejas un pl\u0101no\u0161ana<\/a>
\n<\/span> Olbaltumviel\u0101m bag\u0101tas brokastis<\/a>
\n<\/span> Brokastis un diennakts ritms<\/a>
\n<\/span> Kad beidzas brokastu laiks?<\/a>
\n<\/span> Nosl\u0113gum\u0101<\/a><\/div>\n

Brokastis un \u0137erme\u0146a svars ir saist\u012bti<\/h2>\n

Visvair\u0101k ir p\u0113t\u012bta saist\u012bba starp brokast\u012bm un \u0137erme\u0146a svaru. P\u0113tniekiem ir da\u017e\u0101das teorijas par to, k\u0101p\u0113c \u0161\u012bs divas lietas ir saist\u012btas. P\u0113t\u012bjums, kas veikts adventistu vid\u016b. dz\u012bvesveida p\u0113t\u012bjumos<\/a>, uz kuru esmu atsaucies jau daudzas reizes iepriek\u0161, atkl\u0101ja, ka tiem, kas \u0113da brokastis un padar\u012bja t\u0101s par dienas liel\u0101ko malt\u012bti, bija zem\u0101ks \u0137erme\u0146a masas indekss nek\u0101 tiem, kas izlaida brokastis vai no r\u012bta \u0113da maz. P\u0113tnieki izvirz\u012bja hipot\u0113zi, ka tas ir saist\u012bts ar to, ka brokastu \u0113\u0161ana pal\u012bdz mazin\u0101t apet\u012bti, samazin\u0101t dienas laik\u0101 pat\u0113r\u0113to kaloriju skaitu un uzlabo uztura kvalit\u0101ti \u2013 jo brokastis bie\u017ei vien ir vesel\u012bg\u0101kas un barojo\u0161\u0101kas \u2013 un uzlabo insul\u012bna jut\u012bbu n\u0101kamaj\u0101m \u0113dienreiz\u0113m.<\/p>\n

Lai gan vairums cilv\u0113ku liel\u0101ko malt\u012bti ietur vakar\u0101, lielu brokastu \u0113\u0161anai ir savas priek\u0161roc\u012bbas. Ko tad par\u0101d\u012bja p\u0113t\u012bjums? Tas par\u0101d\u012bja, ka, sal\u012bdzinot ar tiem, kas ietur\u0113ja lielas vakari\u0146as, tiem, kas ietur\u0113ja lielas brokastis, bija iev\u0113rojami zem\u0101ks \u0137erme\u0146a masas indekss. Tiem, kas liel\u0101ko malt\u012bti ietur\u0113ja pusdien\u0101s, svara pieaugums bija maz\u0101ks, bet tom\u0113r iev\u0113rojami maz\u0101ks nek\u0101 tiem, kas \u0113da vakari\u0146as.<\/p>\n

Papildus zem\u0101kam \u0137erme\u0146a masas indeksam, liel\u0101kas malt\u012btes \u0113\u0161anai no r\u012bta ir ar\u012b citas priek\u0161roc\u012bbas. Sieviet\u0113m ar lieko svaru un aptauko\u0161anos aptauja, kas veikta 2013. gada mart\u0101<\/a> par\u0101d\u012bja, ka tie, kas liel\u0101ko malt\u012bti \u0113da no r\u012bta un maz\u0101ko malt\u012bti vakar\u0101, zaud\u0113ja vair\u0101k svara, samazin\u0101ja viduk\u013ca apk\u0101rtm\u0113ru un pazemin\u0101ja cukura l\u012bmeni asin\u012bs un triglicer\u012bdu l\u012bmeni, sal\u012bdzinot ar tiem, kas r\u012bkoj\u0101s pret\u0113ji. Abas grupas 12 ned\u0113\u013cas iev\u0113roja vien\u0101du di\u0113tu \u2014 aptuveni 1400 kcal dien\u0101. Vien\u012bg\u0101 at\u0161\u0137ir\u012bba bija liel\u0101k\u0101s malt\u012btes laiks.<\/p>\n

P\u0113tnieki ar\u012b nov\u0113roja izsalkuma regul\u0113jo\u0161\u0101 hormona grel\u012bna l\u012bmeni, kas ietekm\u0113ja abas grupas. Grupai, kas \u0113da lielas brokastis, bija zem\u0101ks grel\u012bna l\u012bmenis un t\u0101 zi\u0146oja par maz\u0101ku uzkodu skaitu visas dienas garum\u0101, sal\u012bdzinot ar tiem, kas \u0113da lielas vakari\u0146as.<\/p>\n

Ja jums nepat\u012bk daudz \u0113st no r\u012btiem, n\u0101kam\u0101 iesp\u0113ja ir ap\u0113st liel\u0101ko malt\u012bti pusdien\u0101s. Ar\u012b tam ir pozit\u012bva ietekme. Papildus iepriek\u0161min\u0113tajam, par to ir ar\u012b p\u0113t\u012bjumi, piem. p\u0113t\u012bjums<\/a>, kas par\u0101d\u012bja, ka subjekti, kuri liel\u0101ko da\u013cu kaloriju ap\u0113da pirms pulksten 15:00, zaud\u0113ja vair\u0101k svara nek\u0101 tie, kuri liel\u0101ko malt\u012bti ap\u0113da p\u0113c pulksten 15:00.<\/p>\n

V\u0113l viens p\u0113t\u012bjums<\/a>, kas tika public\u0113ts \u017eurn\u0101l\u0101 2004. gad\u0101 Uztura \u017eurn\u0101ls<\/strong>, atkl\u0101ja, ka cilv\u0113ki, kas ietur s\u0101t\u012bgas brokastis, n\u0101kamaj\u0101 dien\u0101 m\u0113dz ap\u0113st maz\u0101k. Tie, kas ietur s\u0101t\u012bgas vakari\u0146as, m\u0113dz justies maz\u0101k pa\u0113du\u0161i un p\u0113c vakari\u0146\u0101m m\u0113dz uzkodas.<\/p>\n

Joproj\u0101m neesat p\u0101rliecin\u0101ts, vai vair\u0101k \u0113st no r\u012bta ir labv\u0113l\u012bgi? Public\u0113ts 2016.\u00a0gada oktobr\u012b. p\u0113t\u012bjums<\/a>\u00a0par\u0101d\u012bja, ka tiem, kas liel\u0101ko da\u013cu kaloriju uz\u0146\u0113ma vakara stund\u0101s p\u0113c pulksten 16:00, bija slikt\u0101ka cukura metabolisms asin\u012bs, kas laika gait\u0101 var izrais\u012bt insul\u012bna rezistenci un svara pieaugumu.<\/p>\n

K\u0101 redzat, runa nav tikai par j\u016bsu svaru. Kad uz\u0146emt liel\u0101ko da\u013cu ikdienas kaloriju, ir atkar\u012bgs no j\u016bsu \u0137erme\u0146a sast\u0101va, cukura l\u012bme\u0146a asin\u012bs un hormon\u0101l\u0101 l\u012bdzsvara. Turkl\u0101t \u0113\u0161ana dienas pirmaj\u0101, spilgt\u0101kaj\u0101 un, visticam\u0101k, akt\u012bv\u0101kaj\u0101 da\u013c\u0101 pal\u012bdz saglab\u0101t sinhroniz\u0101ciju ar savu diennakts ritmu.<\/p>\n

Ta\u010du \u0161\u0101da veida p\u0113t\u012bjumos nekad nevar b\u016bt piln\u012bgi skaidrs, vai starp abiem past\u0101v c\u0113lo\u0146sakar\u012bba vai ar\u012b brokastu izlaid\u0113jiem liekais svars ir k\u0101da cita iemesla d\u0113\u013c. Kam\u0113r p\u0113tnieki s\u012bk\u0101k neizp\u0113t\u012bs \u0161o saist\u012bbu, padom\u0101sim par to, ko m\u0113s parasti \u0113dam brokast\u012bs un kad to dar\u0101m.<\/p>\n

Vesel\u012bgas brokastis<\/h2>\n

\"vesel\u012bgas<\/p>\n

Varb\u016bt svar\u012bg\u0101k par brokastu \u0113\u0161anu ir tas, cik vesel\u012bgi m\u0113s t\u0101s \u0113dam? Tom\u0113r \u0113dienrei\u017eu laiks un lielums nav vien\u012bgais un vissvar\u012bg\u0101kais faktors svara zaud\u0113\u0161an\u0101. \u0112dot p\u0101rtikas produktus ar zemu ener\u0123ijas bl\u012bvumu, piem\u0113ram, da\u017e\u0101dus d\u0101rze\u0146us un no tiem gatavotus \u0113dienus, j\u016bs pat\u0113r\u0113siet maz\u0101k kaloriju neatkar\u012bgi no t\u0101, kad tos \u0113dat.<\/p>\n

Ja j\u016bsu brokastis galvenok\u0101rt sast\u0101v no cukurot\u0101m p\u0101rsl\u0101m, krauk\u0161\u0137\u012bgas musli vai \u0101tri pagatavojam\u0101s putras ar daudz iev\u0101r\u012bjuma, tad liel\u0101kas porcijas ap\u0113d\u0161ana noteikti nen\u0101ks par labu. Lai gan, ja \u0161o cukura daudzumu vai k\u016bkas \u0161\u0137\u0113li atst\u0101siet vakaram, uz j\u016bsu gurniem non\u0101ks iev\u0113rojami liel\u0101ka t\u0101 da\u013ca sal\u012bdzin\u0101jum\u0101 ar r\u012btu. Vienk\u0101r\u0161i organisms no r\u012bta lab\u0101k tiek gal\u0101 ar lieko cukuru un taukiem nek\u0101 vakar\u0101.<\/p>\n

T\u0101p\u0113c vislab\u0101k ir izv\u0113l\u0113ties p\u0113c iesp\u0113jas svaig\u0101kus p\u0101rtikas produktus, piem\u0113ram, aug\u013cus un pilngraudu p\u0101rslas, kas nodro\u0161ina ener\u0123iju, k\u0101 ar\u012b pietiekamu daudzumu mikroelementu (piem\u0113ram, vitam\u012bnu, miner\u0101lvielu) un \u0161\u0137iedrvielu. \u0160\u0137iedrvielas ir t\u0101s, kas uztur stabilu cukura l\u012bmeni asin\u012bs un ilgsto\u0161i rada s\u0101ta saj\u016btu. Mikroelementiem ir svar\u012bga loma visu veidu tieksmju apmierin\u0101\u0161an\u0101.<\/p>\n

Vair\u0101kos p\u0113t\u012bjumos ir atkl\u0101ts, ka brokastu \u0113d\u0101jiem ir ar\u012b citas priek\u0161roc\u012bbas papildus zem\u0101kam \u0137erme\u0146a masas indeksam. Brokastu izlai\u0161ana ir saist\u012bta ar 271% liel\u0101ku sirds slim\u012bbu risku, 211% liel\u0101ku 2. tipa diab\u0113ta risku v\u012brie\u0161iem un 201% liel\u0101ku risku sieviet\u0113m.<\/p>\n

Viens no iemesliem var\u0113tu b\u016bt brokastu uzturv\u0113rt\u012bba, kas da\u013c\u0113ji ir saist\u012bta ar brokastu p\u0101rsl\u0101m pievienotajiem vitam\u012bniem. P\u0113t\u012bjum\u0101, kur\u0101 piedal\u012bj\u0101s jaunie\u0161i Apvienotaj\u0101 Karalist\u0113, atkl\u0101j\u0101s, ka regul\u0101ri brokastojo\u0161iem cilv\u0113kiem bija lab\u0101ks vitam\u012bnu un miner\u0101lvielu l\u012bmenis, tostarp fol\u0101tu, C vitam\u012bna un kalcija. L\u012bdz\u012bgi rezult\u0101ti ir ieg\u016bti Austr\u0101lij\u0101, Braz\u012blij\u0101, Kan\u0101d\u0101 un Amerikas Savienotaj\u0101s Valst\u012bs.<\/p>\n

Brokastu idejas un pl\u0101no\u0161ana<\/h2>\n

Viens no iemesliem, k\u0101p\u0113c cilv\u0113ki ne\u0113d brokastis, ir slikta pl\u0101no\u0161ana un ideju tr\u016bkums. No r\u012bta \u0161\u0137iet, ka ir miljons lietu, ko izdar\u012bt \u0101tr\u0101k nek\u0101 pagatavot un \u0113st brokastis. Kad pamostaties un s\u0101kat dom\u0101t, ko gatavot brokast\u012bs, ir ac\u012bmredzami par v\u0113lu. Ir v\u0113rts velt\u012bt laiku un pl\u0101not brokastis iepriek\u0161. Aizraujo\u0161as brokastu receptes varat atrast, mekl\u0113jot Google. Es snieg\u0161u da\u017eas idejas, ko mekl\u0113t: vienk\u0101r\u0161as brokastu receptes, vesel\u012bgas brokastu receptes, bezglut\u0113na brokastis, olu brokastis, olbaltumviel\u0101m bag\u0101tas brokastis, s\u0101\u013c\u0101s brokastis, sv\u0113tku brokastis utt. Neatkar\u012bgi no t\u0101, vai k\u0101rojat ang\u013cu vai amerik\u0101\u0146u brokastis, j\u016bs atrad\u012bsiet t\u0101das, kas atbilst j\u016bsu gaumei. Protams, p\u0101rliecinieties, ka ar\u012b j\u016bsu b\u0113rns \u0113d brokastis, \u012bpa\u0161i skol\u0113ni, kuriem pirms pusdien\u0101m ilgi j\u0101lauza galva klas\u0113. Izv\u0113lieties piem\u0113rotas receptes un ieg\u0101d\u0101jieties nepiecie\u0161amo p\u0101rtiku iepriek\u0161. Padom\u0101jiet par to, vai varat kaut ko pagatavot iepriek\u0161\u0113j\u0101 vakar\u0101, lai \u0113diens no r\u012bta b\u016btu gatavs \u0101tr\u0101k.<\/p>\n

Ja jums nav laika gatavot, p\u0101rbaudiet, vai pils\u0113t\u0101, kur\u0101 atrodaties, ir k\u0101di restor\u0101ni, kas ir atv\u0113rti agri no r\u012bta. Tallin\u0101 un Tartu agri atrast brokastis noteikti nav probl\u0113ma.<\/p>\n

Olbaltumviel\u0101m bag\u0101tas brokastis<\/h2>\n

Austr\u0101lijas p\u0113tniec\u012bbas instit\u016bts apgalvo, ka olbaltumviel\u0101m bag\u0101tas brokastis ir \u012bpa\u0161i labv\u0113l\u012bgas, pal\u012bdzot samazin\u0101t apet\u012bti un p\u0101rtikas uz\u0146em\u0161anu p\u0101r\u0113j\u0101 dienas da\u013c\u0101. Daudzi uztura speci\u0101listi iesaka brokast\u012bs \u0113st og\u013chidr\u0101tus ar olbaltumviel\u0101m, piem\u0113ram, p\u0101rslas ar pienu vai jogurtu.<\/p>\n

Tom\u0113r 54 p\u0113t\u012bjumu metaanal\u012bze<\/a> atkl\u0101ja, ka joproj\u0101m nav vienpr\u0101t\u012bbas par to, kur\u0161 brokastu veids ir vesel\u012bg\u0101kais. T\u0101 viet\u0101 tika secin\u0101ts, ka vienk\u0101r\u0161i kaut ko ap\u0113st no r\u012bta ir svar\u012bg\u0101k nek\u0101 brokastu veids.<\/p>\n

Brokastis un diennakts ritms<\/h2>\n

Nesen augst\u0101 l\u012bmen\u012b izgatavots p\u0113t\u012bjums<\/a>, kur\u0101 piedal\u012bj\u0101s 18 veseli cilv\u0113ki un 18 cilv\u0113ki ar diab\u0113tu, atkl\u0101ja, ka brokastu izlai\u0161ana izjauca abu grupu diennakts ritmus. P\u0113tnieki secin\u0101ja, ka brokastu \u0113\u0161ana ir \u013coti svar\u012bga, lai uztur\u0113tu biolo\u0123isko pulksteni pareizaj\u0101 ritm\u0101.<\/p>\n

Ta\u010du v\u0113l svar\u012bg\u0101k par to, vai j\u016bs \u0113dat brokastis, ir tas, cik v\u0113lu j\u016bs \u0113dat vakari\u0146as. Kortnija P\u0113tersone, kura p\u0113ta uztura ietekmi uz aptauko\u0161anos, diab\u0113tu un sirds un asinsvadu slim\u012bb\u0101m un specializ\u0113jas \u0113dienrei\u017eu laika un periodiskas bado\u0161an\u0101s p\u0113t\u012bjumos, saka, ka tos, kas izlai\u017e brokastis, var iedal\u012bt div\u0101s grup\u0101s: tie, kas p\u0101r\u0113j\u0101s \u0113dienreizes \u0113d regul\u0101r\u0101 laik\u0101 (izsl\u0113dzot periodiskas bado\u0161an\u0101s priek\u0161roc\u012bbas), un tie, kas vakari\u0146as \u0113d v\u0113lu.<\/p>\n

Vi\u0146\u0161 saka: \u201cAptauko\u0161an\u0101s, diab\u0113ta un sirds un asinsvadu slim\u012bbu risks tiem, kas \u0113d v\u0113lu vakar\u0101, strauji pieaug. Lai gan brokastis var \u0161\u0137ist vissvar\u012bg\u0101k\u0101 \u0113dienreize dien\u0101, vakari\u0146as paties\u012bb\u0101 var b\u016bt vissvar\u012bg\u0101k\u0101s.\u201d<\/p>\n

"\u0136erme\u0146a cukura l\u012bme\u0146a asin\u012bs kontrole ir vislab\u0101k\u0101 dienas pirmaj\u0101 pus\u0113. Kad vakari\u0146as \u0113dam v\u0113lu, m\u0113s esam visneaizsarg\u0101t\u0101kie, jo tie\u0161i tad m\u016bsu cukura l\u012bme\u0146a asin\u012bs kontrole ir visv\u0101j\u0101k\u0101," vi\u0146\u0161 turpina.<\/p>\n

Vi\u0146\u0161 saka, ka mums vajadz\u0113tu dom\u0101t par saviem diennakts ritmiem k\u0101 par or\u0137estri. \u201cM\u016bsu biolo\u0123iskajam pulkstenim ir divas da\u013cas. Galvenais pulkstenis atrodas smadzen\u0113s, kas ir k\u0101 or\u0137estra diri\u0123ents, bet otra pulkste\u0146a puse atrodas org\u0101nos, kur ir atsevi\u0161\u0137i pulkste\u0146i.\u201d<\/p>\n

\u0160o or\u0137estri kontrol\u0113 divi \u0101r\u0113ji faktori: spilgta dienasgaisma un m\u016bsu \u0113dienrei\u017eu laiks. P\u012btersons saka: \u201cKad m\u0113s \u0113dam bez dienasgaismas, pulkstenis, kas kontrol\u0113 m\u016bsu vielmai\u0146u, atrodas cit\u0101 laika josl\u0101, radot mums neskaidr\u012bbas par to, vai pal\u0113nin\u0101t vai pa\u0101trin\u0101t vielmai\u0146u.\u201d Vi\u0146\u0161 skaidro, ka tas ir t\u0101, it k\u0101 puse or\u0137estra sp\u0113l\u0113tu vienu dziesmu, bet otra puse \u2013 citu. V\u0113la \u0113\u0161ana ietekm\u0113 cukura l\u012bmeni asin\u012bs un asinsspiedienu.<\/p>\n

\"Brokastu<\/p>\n

Kad beidzas brokastu laiks?<\/h2>\n

Tagad j\u016bs dro\u0161i vien jaut\u0101siet, kad vajadz\u0113tu \u0113st brokastis? Liel\u0101k\u0101 da\u013ca cilv\u0113ku nesp\u0113j ap\u0113st lielu daudzumu \u0113diena uzreiz p\u0113c pamo\u0161an\u0101s. Visas \u0161\u012bs runas par brokastu neizlai\u0161anu un to, ka brokast\u012bm j\u0101b\u016bt dienas barojo\u0161\u0101kajai malt\u012btei, noteikti nenoz\u012bm\u0113, ka jums vajadz\u0113tu steigties uz virtuvi, tikl\u012bdz izk\u0101pjat no gultas. Ja v\u0113laties dar\u012bt kaut ko vesel\u012bgu uzreiz p\u0113c pamo\u0161an\u0101s, izdzeriet divas gl\u0101zes \u016bdens un dodieties uz sporta z\u0101li. Ar\u012b zobu t\u012br\u012b\u0161ana no r\u012bta it k\u0101 ir laba j\u016bsu vesel\u012bbai.<\/p>\n

Run\u0101jot par brokast\u012bm un \u0113\u0161anu kopum\u0101, ieklausieties sav\u0101 \u0137ermen\u012b. Par \u0113\u0161anu vajadz\u0113tu s\u0101kt dom\u0101t vismaz stundu p\u0113c pamo\u0161an\u0101s, ta\u010du nekas nenotiks, ja brokastis \u0113d\u012bsiet vair\u0101kas stundas v\u0113l\u0101k. Ir svar\u012bgi, lai j\u016bsu \u0137ermenis b\u016btu gatavs uz\u0146emt p\u0101rtiku un lai liel\u0101k\u0101 da\u013ca vai visas j\u016bsu kalorijas n\u0101ktu no augstas kvalit\u0101tes pilnv\u0113rt\u012bgiem p\u0101rtikas produktiem.<\/p>\n

V\u0113l viens iemesls, k\u0101p\u0113c nesteigties ar brokast\u012bm, ir tas, ka vingro\u0161ana no r\u012bta pirms \u0113\u0161anas pal\u012bdz sadedzin\u0101t uzkr\u0101tos taukus. P\u0113c tikko pa\u0113du\u0161\u0101m insul\u012bna l\u012bmenis ir augsts, t\u0101p\u0113c tauku dedzin\u0101\u0161ana ir gandr\u012bz neiesp\u0113jama. Glu\u017ei pret\u0113ji, insul\u012bns uzkr\u0101j visu, kas paliek p\u0101ri. Vingro\u0161ana no r\u012bta p\u0113c nakts gav\u0113\u0146a pal\u012bdz sadedzin\u0101t uzkr\u0101tos taukus, jo glikog\u0113na kr\u0101jumi un insul\u012bna l\u012bmenis ir zems.<\/p>\n

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

K\u0101 tagad rezum\u0113t \u0161o t\u0113mu? \u0160\u0137iet diezgan mulsino\u0161a un da\u017ereiz pretrun\u012bga inform\u0101cija. M\u016bsu \u0137erme\u0146a darb\u012bba atbilsto\u0161i videi, laikam un ko m\u0113s \u0113dam, ir sare\u017e\u0123\u012bts procesu kopums, un, iesp\u0113jams, nav pareizi izcelt vienu faktoru \u2013 brokastu \u0113\u0161anu vai ne\u0113\u0161anu. Lab\u0101ku atbildi varam ieg\u016bt, ja apl\u016bkojam pla\u0161\u0101ku ainu.<\/p>\n

Un, raugoties pla\u0161\u0101k\u0101 m\u0113rog\u0101, var teikt, ka pat ja nevar dro\u0161i apgalvot, ka brokastu izlai\u0161ana ir iemesls, k\u0101p\u0113c daudzi cilv\u0113ki pie\u0146emas svar\u0101, ir skaidrs, ka to dara v\u0113las vakari\u0146as. Ja \u0113dam \u013coti v\u0113lu, ir diezgan lo\u0123iski, ka, no r\u012bta pamostoties, mums nav lielas apet\u012btes. Mums j\u0101p\u0101rliecin\u0101s, ka m\u016bsu biolo\u0123iskais pulkstenis, dienasgaismas ritms un \u0113\u0161anas laiki ir harmonij\u0101 viens ar otru. Un \u0161\u0137iet, ka liel\u0101ko da\u013cu ener\u0123ijas lab\u0101k ir pat\u0113r\u0113t dienas pirmaj\u0101 pus\u0113, kad organisma sp\u0113ja tikt gal\u0101 ar iesp\u0113jam\u0101m cukura l\u012bme\u0146a sv\u0101rst\u012bb\u0101m asin\u012bs ir liel\u0101ka.<\/p>\n

Arvien vair\u0101k p\u0113t\u012bjumu apstiprina popul\u0101ro teicienu: "\u0112d brokastis pats, dalies pusdien\u0101s ar draugu un atdod vakari\u0146as ienaidniekam." Pat\u0113r\u0113jot liel\u0101ko da\u013cu no ikdienas kalorij\u0101m pirms pulksten 15:00, j\u016bs ne tikai ieg\u016bsiet maz\u0101ku viduk\u013ca apk\u0101rtm\u0113ru, bet ar\u012b uzlabosiet savu visp\u0101r\u0113jo vesel\u012bbu. Ja, pamostoties, negribas \u0113st un j\u0101dodas uz darbu agri, pa\u0146emiet no m\u0101j\u0101m l\u012bdzi kvalitat\u012bvas brokastis, piem\u0113ram, aug\u013cu sal\u0101tus ar riekstiem vai sm\u016btiju. T\u0101d\u0101 veid\u0101 jums neb\u016bs attaisnojuma pa\u0137ert konditorejas izstr\u0101d\u0101jumu no kafejn\u012bcas pirms do\u0161an\u0101s uz darbu vai uzkost pirms pusdien\u0101m. Lai labi gar\u0161o!<\/p>","protected":false},"excerpt":{"rendered":"

V\u00e4iteid, et hommikus\u00f6\u00f6k on k\u00f5ige olulisem toidukord v\u00f5i et “hommikus\u00f6\u00f6k s\u00f6\u00f6 ise, l\u00f5una koos s\u00f5braga ja \u00f5htus\u00f6\u00f6k anna vaenlasele”, on vast iga\u00fcks korduvalt kuulnud. Kuid toitumisn\u00f5ustajate seisukohad selles osas, et just hommikus\u00f6\u00f6k peaks toidukordadest k\u00f5ige t\u00e4htsamal pulgal seisma, lahknevad suuresti.\u00a0Populaarsust…<\/p>","protected":false},"author":25,"featured_media":2518,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[190,93],"tags":[63,68,92,66,89,62,91,90],"class_list":["post-2517","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kehakaal","category-toitumine","tag-elustiil","tag-hommikusook","tag-insuliin","tag-kaalulangetamine","tag-kehamassiindeks","tag-toitumine","tag-veresuhkur","tag-vitamiinid","entry","has-media"],"acf":[],"yoast_head":"\nHommikus\u00f6\u00f6k \u2013 k\u00f5ige olulisem toidukord? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Loe l\u00e4hemalt kuidas hommikus\u00f6\u00f6k ja kehakaal on seotud. 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Kuidas leida hommikus\u00f6\u00f6gi ideid ja planeerida retseptid ette?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/terveelukeskus.ee\/lv\/est-vai-neest-brokastis\/\" \/>\n<meta property=\"og:site_name\" content=\"Terve Elu Keskus\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/terveelukeskus\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-11T14:12:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-26T08:35:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2020\/05\/hommikusook-2-1600x960.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"960\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Allan Randlepp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Allan Randlepp\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 min\u016b\u0161u\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/hommikusook-suua-voi-mitte-suua\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/hommikusook-suua-voi-mitte-suua\\\/\"},\"author\":{\"name\":\"Allan Randlepp\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#\\\/schema\\\/person\\\/5909cf5b4210214ea27b57a578d313b2\"},\"headline\":\"Hommikus\u00f6\u00f6k \u2013 s\u00fc\u00fca v\u00f5i mitte s\u00fc\u00fca?\",\"datePublished\":\"2020-05-11T14:12:59+00:00\",\"dateModified\":\"2024-04-26T08:35:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/hommikusook-suua-voi-mitte-suua\\\/\"},\"wordCount\":2097,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/hommikusook-suua-voi-mitte-suua\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/terveelukeskus.ee\\\/wp-content\\\/uploads\\\/2020\\\/05\\\/hommikusook-2.jpg\",\"keywords\":[\"elustiil\",\"hommikus\u00f6\u00f6k\",\"insuliin\",\"kaalulangetamine\",\"kehamassiindeks\",\"toitumine\",\"veresuhkur\",\"vitamiinid\"],\"articleSection\":[\"Kehakaal\",\"Toitumine\"],\"inLanguage\":\"lv-LV\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/terveelukeskus.ee\\\/hommikusook-suua-voi-mitte-suua\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/hommikusook-suua-voi-mitte-suua\\\/\",\"url\":\"https:\\\/\\\/terveelukeskus.ee\\\/hommikusook-suua-voi-mitte-suua\\\/\",\"name\":\"Hommikus\u00f6\u00f6k \u2013 k\u00f5ige olulisem toidukord? - Terve Elu Keskus\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/hommikusook-suua-voi-mitte-suua\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/terveelukeskus.ee\\\/hommikusook-suua-voi-mitte-suua\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/terveelukeskus.ee\\\/wp-content\\\/uploads\\\/2020\\\/05\\\/hommikusook-2.jpg\",\"datePublished\":\"2020-05-11T14:12:59+00:00\",\"dateModified\":\"2024-04-26T08:35:03+00:00\",\"description\":\"Loe l\u00e4hemalt kuidas hommikus\u00f6\u00f6k ja kehakaal on seotud. 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