{"id":2523,"date":"2020-05-13T16:53:26","date_gmt":"2020-05-13T13:53:26","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=2523"},"modified":"2024-04-26T11:38:02","modified_gmt":"2024-04-26T08:38:02","slug":"igauni-velas-parak-daudz-skiedrvielu","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/igauni-velas-parak-daudz-skiedrvielu\/","title":{"rendered":"Igau\u0146i uztur\u0101 uz\u0146em p\u0101r\u0101k maz \u0161\u0137iedrvielu"},"content":{"rendered":"

Tagad zin\u0101tniski v\u0113lreiz ir apstiprin\u0101ts, ka vidusm\u0113ra igau\u0146a uztur\u0101 ir p\u0101r\u0101k maz \u0161\u0137iedrvielu. \u0160\u0137iedrvielas ir vit\u0101li svar\u012bgas m\u016bsu \u0137ermenim. T\u0101s rada s\u0101ta saj\u016btu bez liek\u0101m kalorij\u0101m, pal\u0113nina gremo\u0161anu, mazina emocion\u0101lo stresu, pazemina holester\u012bna l\u012bmeni un asinsspiedienu.\u00a0<\/strong><\/span><\/p>\n

Proti, vi\u0146\u0161 to izdar\u012bja P\u0101rtikas un ferment\u0101cijas tehnolo\u0123iju att\u012bst\u012bbas centrs (TFTAK)<\/a> sadarb\u012bb\u0101 Vesel\u012bbas att\u012bst\u012bbas instit\u016bts (IAD)<\/a> un \u0136\u012bmijas un biotehnolo\u0123ijas katedra, Tallinas Tehnolo\u0123iju universit\u0101te<\/a> ar mikrobiomu p\u0113tniec\u012bbas grupas zin\u0101tniekiem p\u0113t\u012bjums<\/a>, kur\u0101 piedal\u012bj\u0101s 59 igau\u0146i, kuriem nebija b\u016btisku vesel\u012bbas probl\u0113mu.<\/p>\n

P\u0113t\u012bjuma dal\u012bbnieki tika sadal\u012bti div\u0101s grup\u0101s: di\u0113tas ar augstu \u0161\u0137iedrvielu saturu iev\u0113rot\u0101ji (vair\u0101k nek\u0101 15,1 g\/1000 kcal) un di\u0113tas ar zemu \u0161\u0137iedrvielu saturu iev\u0113rot\u0101ji (maz\u0101k nek\u0101 9,4 g\/1000 kcal). \u0160eit ir v\u0113rts atcer\u0113ties, ka m\u016bsu valsts uztura ieteikums<\/a> satur vismaz 13 g \u0161\u0137iedrvielu uz 1000 kcal dien\u0101. T\u0101 ir pieaugu\u0161a cilv\u0113ka ikdienas \u0161\u0137iedrvielu nepiecie\u0161am\u012bba.<\/p>\n

Augsta un zema \u0161\u0137iedrvielu satura di\u0113tas iev\u0113rot\u0101jiem ir at\u0161\u0137ir\u012bgs mikrobioms. Bakt\u0113riju veidi nor\u0101da galvenos \u0161\u0137iedrvielu avotus un otr\u0101di. Augsta \u0161\u0137iedrvielu satura grupa pat\u0113r\u0113ja vair\u0101k pilngraudu produktu, tostarp auzu, aug\u013cu, ogu, d\u0101rze\u0146u un sak\u0146u d\u0101rze\u0146u. Zema \u0161\u0137iedrvielu satura grupa pat\u0113r\u0113ja vair\u0101k rafin\u0113tu graudu produktu, piem\u0113ram, maizes, dz\u012bvnieku izcelsmes produktu un saldumu.<\/p>\n

\u0160\u0137iedrvielu p\u0101rpiln\u012bba un zarnu bakt\u0113riju daudzveid\u012bba padara j\u016bs slaidu.<\/h2>\n

T\u0101tad, vai past\u0101v at\u0161\u0137ir\u012bba starp to, k\u0101das bakt\u0113rijas atrodas zarn\u0101s un cik to tur ir? Izr\u0101d\u0101s, ka past\u0101v. Un diezgan liela at\u0161\u0137ir\u012bba. Attiec\u012bgaj\u0101 p\u0113t\u012bjum\u0101 tika apl\u016bkotas ar\u012b \u0137erme\u0146a masas indeksa (\u0136MI) at\u0161\u0137ir\u012bbas starp ab\u0101m grup\u0101m, un izr\u0101d\u012bj\u0101s, ka cilv\u0113kiem, kuri iev\u0113roja di\u0113tu ar augstu \u0161\u0137iedrvielu saturu, vid\u0113ji bija zem\u0101ks \u0136MI nek\u0101 grupai, kas \u0113da ga\u013cu un maizi. Ar\u012b citi p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka di\u0113ta ar zemu \u0161\u0137iedrvielu saturu ir saist\u012bta ar lieko svaru un iekaisuma procesu aktiviz\u0113\u0161anos.<\/p>\n

Papildus \u0161\u0137iedrvielu daudzumam svar\u012bga ir ar\u012b to daudzveid\u012bba. \u0160\u0137iedrvielu daudzveid\u012bba nodro\u0161ina ar\u012b zarnu mikrobioma daudzveid\u012bbu. Ilgtermi\u0146a p\u0113t\u012bjumi, kas veikti ar identiskiem dv\u012b\u0146iem, liecina, ka nabadz\u012bg\u0101ka bakt\u0113riju kopiena zarn\u0101s ir saist\u012bta ar lieko svaru.<\/p>\n

\u0160\u0137iedrvielu avoti vai p\u0101rtikas produkti, kas bag\u0101ti ar \u0161\u0137iedrviel\u0101m<\/h2>\n

Kur ieg\u016bt pareiz\u0101s \u0161\u0137iedrvielas? Kur\u0161 gan no mums nosv\u0113rtu, cik gramu \u0161\u0101da veida \u0161\u0137iedrvielu ir \u0161aj\u0101 p\u0101rtikas produkt\u0101 un cik gramu \u0161\u0101da veida \u0161\u0137iedrvielu ir cit\u0101 p\u0101rtikas produkt\u0101? Daudz viegl\u0101k ir katru dienu \u0113st p\u0113c iesp\u0113jas vair\u0101k da\u017e\u0101du \u0161\u0137iedrviel\u0101m bag\u0101tu p\u0101rtikas produktu.<\/p>\n

Visdaudzveid\u012bg\u0101kie un pieejam\u0101kie \u0161\u0137iedrvielu avoti ir d\u0101rze\u0146i, t.i., aug\u013ci, ogas, d\u0101rze\u0146i, tostarp p\u0101k\u0161augi un sak\u0146augi. Tie katru dienu j\u0101ap\u0113d vismaz 0,5 kg, bet ide\u0101l\u0101 gad\u012bjum\u0101 apm\u0113ram 1 kg, p\u0113c iesp\u0113jas vair\u0101k vari\u0113jot tos p\u0113c kr\u0101sas. Vislab\u0101k, ja katru dienu izdodas \u0113st d\u0101rze\u0146us vis\u0101s varav\u012bksnes kr\u0101s\u0101s. Ja kop\u0101 ar d\u0101rze\u0146iem izdodas uz\u0146emt augstas kvalit\u0101tes pilngraudu produktus, b\u016bs nepiecie\u0161amais \u0161\u0137iedrvielu daudzums.<\/p>\n

Bet kur\u0161 gan var ap\u0113st puskilogramu d\u0101rze\u0146u dien\u0101? Tas ir daudz. K\u0101 redzams no attiec\u012bg\u0101 p\u0113t\u012bjuma, da\u017ei no 59 testa dal\u012bbniekiem to dar\u012bja. Tiesa, ja j\u016bs tos l\u012bdz \u0161im esat lietojis vair\u0101k k\u0101 vidusm\u0113ra igaunis, 200\u2013300 gramus dien\u0101 vai pat maz\u0101k, tad bez nopietn\u0101m izmai\u0146\u0101m \u0113\u0161anas paradumos un p\u0101rtikas preferenc\u0113s b\u016bs gr\u016bti past\u0101v\u012bgi sasniegt \u0161o daudzumu. \u0100bola vai bumbiera ap\u0113\u0161ana k\u0101 uzkoda var nedaudz pal\u012bdz\u0113t, ta\u010du ilgtermi\u0146\u0101 tam neb\u016bs lielas noz\u012bmes.<\/p>\n

Vair\u0101k aug\u013cu brokast\u012bs<\/h2>\n

Pirmais ieteikums ir \u0113st vair\u0101k aug\u013cu brokast\u012bs. L\u012bdz ar di\u0113tu ar augstu tauku saturu popularit\u0101tes pieaugumu, rodas daudz bai\u013cu un \u0161ausmu st\u0101stu par aug\u013ciem. Nav j\u0101baid\u0101s no aug\u013ciem. Aug\u013ci neizraisa cukura l\u012bme\u0146a sv\u0101rst\u012bbas asin\u012bs un neizraisa taukainas aknas.<\/p>\n

Brokast\u012bs ap\u0113diet 5\u20136 aug\u013cus kop\u0101 ar sauju da\u017e\u0101du riekstu un s\u0113klu (ja nepiecie\u0161ams, sama\u013c), un j\u016bs b\u016bsiet labi s\u0101ku\u0161i savu dienu. Ja paliek br\u012bva vieta, varat pievienot ar\u012b nedaudz putras. Piem\u0113ram, pilngraudu karavelve ir viegli pieejama un vesel\u012bga putras sast\u0101vda\u013ca, ta\u010du nekas slikts nenotiks, ja brokast\u012bs \u0113d\u012bsiet tikai aug\u013cus un riekstus.<\/p>\n

Pievienojiet \u0113dienkartei d\u0101rze\u0146us<\/h2>\n

T\u0101l\u0101k j\u0101apl\u016bko pusdienas un vakari\u0146as. Cerams, ka p\u0113c brokast\u012bm esat ap\u0113du\u0161i 400\u2013500 g d\u0101rze\u0146u aug\u013cu veid\u0101, t\u0101p\u0113c, ja ap\u0113dat v\u0113l 400\u2013500 g d\u0101rze\u0146u da\u017e\u0101du kr\u0101su d\u0101rze\u0146u un sak\u0146u veid\u0101, jums nav j\u0101uztraucas par zarnu bakt\u0113riju badu un \u0136MI k\u0101pumu.<\/p>\n

Ja dom\u0101jat, ka nav probl\u0113mu, m\u0113s esam tauta, kuras nacion\u0101lais \u0113diens ir kartupe\u013ci, tad p\u0101r\u0101k neuztraucieties. Neskatoties uz to, ka kartupe\u013ci ir v\u0113rt\u012bgs vesel\u012bgs d\u0101rzenis, tie \u0161aj\u0101 apr\u0113\u0137in\u0101 netiek ieskait\u012bti. Un, god\u012bgi sakot, saldie kartupe\u013ci ar\u012b ir uz soli\u0146a. Ne jau t\u0101, ka tos nevajadz\u0113tu \u0113st visp\u0101r. Vienk\u0101r\u0161i \u0113diet tos p\u0113c tam, kad esat pabeidzis p\u0101r\u0113j\u0101s d\u0101rze\u0146u porcijas.<\/p>\n

S\u0101ciet \u0113st d\u0101rze\u0146us<\/h2>\n

Te nu ir n\u0101kamais ieteikums. Vienm\u0113r s\u0101ciet \u0113st d\u0101rze\u0146us, iz\u0146emot (kartupe\u013cus un saldos kartupe\u013cus), un p\u0101rliecinieties, ka proporcion\u0101li veidojat vismaz pusi no atbilsto\u0161\u0101s \u0113dienreizes daudzuma, t\u0101 saukto \u0161\u0137\u012bvja likumu. Jo vair\u0101k d\u0101rze\u0146u varat \u0113st neapstr\u0101d\u0101tus, jo lab\u0101k, ta\u010du ar\u012b termiski apstr\u0101d\u0101ti d\u0101rze\u0146i skait\u0101s. Paties\u012bb\u0101 ir daudz da\u017e\u0101du recep\u0161u, t\u0101p\u0113c noteikti nav j\u0101aprobe\u017eojas tikai ar b\u0113rnu n\u012bsto d\u0101rze\u0146u saut\u0113\u0161anu. Ir daudz citu gardu veidu, k\u0101 ieviest \u0113dienkart\u0113 d\u0101rze\u0146us.<\/p>\n

Ir vair\u0101kas priek\u0161roc\u012bbas, ja s\u0101kat \u0113st ar d\u0101rze\u0146iem. T\u0101 k\u0101 d\u0101rze\u0146iem parasti ir zems ener\u0123ijas bl\u012bvums un daudz \u0161\u0137iedrvielu, s\u0101kot malt\u012bti ar d\u0101rze\u0146iem, j\u016bs nodro\u0161in\u0101siet, ka uz\u0146emat \u0161\u0137iedrvielas, un v\u0113l\u0101k atst\u0101siet maz\u0101k vietas citiem, ener\u0123\u0113tiski bl\u012bv\u0101kiem un, iesp\u0113jams, maz\u0101k vesel\u012bgiem p\u0101rtikas produktiem.<\/p>\n

Za\u013cie sal\u0101ti un pupi\u0146as<\/h2>\n

Es ar\u012b iesaku p\u0101rliecin\u0101ties, ka j\u016bsu uztur\u0101 katru dienu ir vismaz 75 g za\u013co lapu d\u0101rze\u0146u un 100 g p\u0101k\u0161augu (da\u017e\u0101du veidu pupi\u0146as, l\u0113cas un turku zir\u0146i). Ar pupi\u0146\u0101m es dom\u0101ju t\u0101s, kas j\u0101\u0113d bez p\u0101ksts un termiski apstr\u0101d\u0101tas, nevis nieru pupi\u0146as, kuras, visticam\u0101k, tiks iek\u013cautas kop\u0113j\u0101 d\u0101rze\u0146u skait\u0101. T\u0101s var sajaukt kop\u0101 vienos sal\u0101tos vai \u0113st da\u017e\u0101d\u0101s \u0113dienreiz\u0113s, svar\u012bgi ir tas, ka t\u0101s \u0113dat katru dienu.<\/p>\n

Par sal\u0101tu \u0113\u0161anu<\/a> Es jau esmu rakst\u012bjis par p\u0101k\u0161augiem, un tie vienk\u0101r\u0161i ir labi olbaltumvielu un \u0161\u0137iedrvielu avoti, kas ilg\u0101k uztur s\u0101ta saj\u016btu, t\u0101p\u0113c, iesp\u0113jams, maz\u0101k k\u0101rdin\u0101sities uzkost starp \u0113dienreiz\u0113m.<\/p>\n

K\u0101 redzam, da\u017e\u0101di p\u0113t\u012bjumi liecina, ka vidusm\u0113ra igaunis joproj\u0101m uz\u0146em p\u0101r\u0101k maz \u0161\u0137iedrvielu. Tas savuk\u0101rt palielina aptauko\u0161an\u0101s un hroniska iekaisuma risku, kas savuk\u0101rt noved pie sirds slim\u012bb\u0101m un cit\u0101m dz\u012bvesveida slim\u012bb\u0101m. Lai savam uzturam pievienotu vair\u0101k \u0161o nepiecie\u0161amo \u0161\u0137iedrvielu, nav j\u0101dodas uz aptiekas uztura bag\u0101tin\u0101t\u0101ju stendu.<\/p>\n

Padarot aug\u013cus par brokastu centr\u0101lo da\u013cu, katru dienu ap\u0113dot d\u0101snu b\u013codu svaigu za\u013co sal\u0101tu un ikdienas \u0113dienkart\u0113 iek\u013caujot aizmirstos p\u0101k\u0161augus un riekstus, j\u016bs varat relat\u012bvi viegli uz\u0146emt \u0161\u0137iedrvielas, uztur\u0113t zarnu bakt\u0113rijas lab\u0101 st\u0101vokl\u012b un kontrol\u0113t svaru. K\u0101 papildu ieguvums j\u016bs ar\u012b samazin\u0101siet iekaisuma l\u012bmeni organism\u0101, kas pal\u0113nina noveco\u0161an\u0101s procesu.<\/p>","protected":false},"excerpt":{"rendered":"

N\u00fc\u00fcd on siis teaduslikult taaskord kinnitust leidnud, et keskmise eestlase toit sisaldab liiga v\u00e4he kiudaineid. Kiudained on meie kehale eluliselt vajalikud. Nad annavad t\u00e4isk\u00f5hutunde ilma liigsete kaloriteta, aeglustavad seedimist, v\u00e4hendavad emotsionaalset stressi, langetavad kolesterooli taset ja verer\u00f5hku.\u00a0 Nimelt tegi Toidu-…<\/p>","protected":false},"author":25,"featured_media":2528,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93],"tags":[69,63,66,70,75,87,82,74,78,62,85],"class_list":["post-2523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","tag-aedviljad","tag-elustiil","tag-kaalulangetamine","tag-kiudained","tag-krooniline-poletik","tag-liha","tag-mikrobioom","tag-poletik","tag-susivesikud","tag-toitumine","tag-vegan","entry","has-media"],"acf":[],"yoast_head":"\nEestlane s\u00f6\u00f6b liiga v\u00e4he kiudaineid - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Kiudained sisalduvad vaid taimsetes toiduainetes, millest kiudainerikkamad toidud on t\u00e4isteratooted, kaunviljad, p\u00e4hklid ja seemned.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/terveelukeskus.ee\/lv\/igauni-velas-parak-daudz-skiedrvielu\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eestlane s\u00f6\u00f6b liiga v\u00e4he kiudaineid - 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