{"id":2524,"date":"2020-05-12T16:45:30","date_gmt":"2020-05-12T13:45:30","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=2524"},"modified":"2024-04-26T11:38:02","modified_gmt":"2024-04-26T08:38:02","slug":"kapec-katru-dienu-jaed-zalie-salati","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/kapec-katru-dienu-jaed-zalie-salati\/","title":{"rendered":"K\u0101p\u0113c jums vajadz\u0113tu \u0113st za\u013cos d\u0101rze\u0146us un sal\u0101tus? + Receptes"},"content":{"rendered":"

Tu dro\u0161i vien dien\u0101 ap\u0113d 200\u2013300 gramus d\u0101rze\u0146u, vismaz apm\u0113ram tik daudz vidusm\u0113ra igaunis ap\u0113d no d\u0101rza. Ko tu ieteiktu, cik daudz no t\u0101 tiek \u0113sts neapstr\u0101d\u0101tu? Ja esi apzin\u012bgs \u0113d\u0101js, tad cerams, ka liel\u0101k\u0101 da\u013ca. Ar aug\u013ciem un og\u0101m ir viegl\u0101k, varb\u016bt tev tom\u0113r kaut kas no \u0161\u012bs liel\u0101s izv\u0113les gar\u0161os un patiks.<\/span><\/strong><\/p>\n

SATURA R\u0100D\u012aT\u0100JS
\n<\/span> Za\u013co d\u0101rze\u0146u priek\u0161roc\u012bbas<\/a>
\n<\/span> Cik daudz un k\u0101dus za\u013cos d\u0101rze\u0146us vajadz\u0113tu \u0113st?<\/a>
\n<\/span> 5 svar\u012bg\u0101kie za\u013cie lapu d\u0101rze\u0146i<\/a>
\n<\/span> Vesel\u012bgi za\u013cie sal\u0101ti<\/a>
\n<\/span> Za\u013co sal\u0101tu receptes<\/a><\/div>\n

J\u016bs, iesp\u0113jams, atceraties no b\u0113rn\u012bbas, ka jums vajadz\u0113tu \u0113st d\u0101rze\u0146us, tiem it k\u0101 vajadz\u0113tu b\u016bt vesel\u012bgiem. Bet, kad saruna piev\u0113r\u0161as za\u013cajiem sal\u0101tiem, \u012bpa\u0161i vec\u0101ki z\u0113ni sarauc degunu un saka kaut ko l\u012bdz\u012bgu: "T\u0101 ir tru\u0161u bar\u012bba," un da\u017ereiz piebilst: "Es ne\u0113du sk\u0101bbar\u012bbu."<\/span><\/span><\/p>\n

Za\u013cie lapu d\u0101rze\u0146i ir \u0161odienas st\u0101sta galvenie varo\u0146i. Es snieg\u0161u da\u017eus argumentus, k\u0101p\u0113c j\u016bs var\u0113tu vai jums vajadz\u0113tu tos lietot iek\u0161\u0137\u012bgi katru dienu. Un, ja j\u016bs neesat pr\u0101nas \u0113d\u0101js (tie ir tie, kas barojas ar gaisu un m\u012blest\u012bbu), tad \u0161is st\u0101sts jums ir svar\u012bgs. Vai esat veg\u0101ns, keto vai paelo tic\u012bgais, vai ar\u012b \u0113dat k\u0101 vidusm\u0113ra igau\u0146u zemnieks (tas noz\u012bm\u0113, ka lauku darbi, iesp\u0113jams, vairs nenotiek bie\u017ei). Katram gad\u012bjumam, ja dom\u0101jat, ka str\u0101d\u0101jat daudz fiziska darba vai sacen\u0161aties sporta z\u0101l\u0113 un jums \u0161\u012bs tru\u0161u bar\u012bbas viet\u0101 ir nepiecie\u0161ama \u012bsta p\u0101rtika vai prote\u012bna pulveris, tad sekojo\u0161ais jums ir \u012bpa\u0161i svar\u012bgs.<\/p>\n

Za\u013cie d\u0101rze\u0146i padara j\u016bs stipr\u0101ku<\/h2>\n

Zin\u0101tnieki apstiprina, ka jo vair\u0101k za\u013co augu m\u0113s \u0113dam, jo sp\u0113c\u012bg\u0101ki b\u016bs m\u016bsu musku\u013ci. Za\u013cie lapu d\u0101rze\u0146i satur daudz vitam\u012bnu un miner\u0101lvielu, kas pal\u012bdz organismam uz\u0146emt olbaltumvielas un aminosk\u0101bes.<\/p>\n

Viena porcija k\u0101postu satur vair\u0101k kalcija nek\u0101 viena porcija piena un vair\u0101k C vitam\u012bna nek\u0101 apels\u012bns. Za\u013cie lapu d\u0101rze\u0146i satur fitonutrientus, piem\u0113ram, lute\u012bnu, kas pal\u012bdz veidot sp\u0113c\u012bgus zobus un kaulus. Tie ar\u012b pal\u012bdz atjaunot musku\u013cus un audus.<\/p>\n

Viena svar\u012bga uzturviela, ko m\u0113s ieg\u016bstam no za\u013cajiem lapu d\u0101rze\u0146iem, ir k\u0101lijs. K\u0101lijs pal\u012bdz veidot musku\u013cus, ir iesaist\u012bts og\u013chidr\u0101tu metabolism\u0101 un nervu impulsu p\u0101rraid\u0113. K\u0101lija nepiecie\u0161am\u012bba palielin\u0101s<\/a> vem\u0161ana un past\u0101v\u012bga caureja, p\u0101rm\u0113r\u012bga sv\u012b\u0161ana un p\u0101rm\u0113r\u012bga s\u0101ls, kafijas, cukura vai alkohola lieto\u0161ana. T\u0101p\u0113c papildus sal\u0101tu \u0113\u0161anai jums var\u0113tu b\u016bt nepiecie\u0161ams p\u0101rskat\u012bt da\u017eus citus \u0113\u0161anas paradumus, lai izvair\u012btos no p\u0101r\u0101k liela k\u0101lija zuduma ar ur\u012bnu.<\/p>\n

V\u0113l viena svar\u012bga viela ar burtu K, ko m\u0113s ieg\u016bstam no za\u013caj\u0101m lap\u0101m, ir kalcijs. Kalcijs pieder organismam<\/a> kaulu audu, zobu un citu audu sast\u0101v\u0101, piedaloties putu veido\u0161an\u0101, nodro\u0161inot norm\u0101lu asinsvadu sieni\u0146u caurlaid\u012bbu. Tas ir nepiecie\u0161ams ar\u012b musku\u013cu darb\u012bbas un asins rec\u0113\u0161anas procesu nodro\u0161in\u0101\u0161anai, asinsspiediena un holester\u012bna l\u012bme\u0146a asin\u012bs regul\u0113\u0161anai, norm\u0101las nieru darb\u012bbas nodro\u0161in\u0101\u0161anai u.c. Kalcija defic\u012btu nor\u0101da musku\u013cu krampji, kaulu m\u012bkstin\u0101\u0161ana un retin\u0101\u0161ana. Labi kalcija avoti ir tum\u0161i za\u013cas augu da\u013cas.<\/p>\n

Turkl\u0101t za\u013cie d\u0101rze\u0146i ar\u012b pal\u012bdz stiprin\u0101t organisma im\u016bnsist\u0113mu, kurai j\u0101c\u012bn\u0101s ar v\u012brusiem un j\u0101uztur zarnu mikrobioms vesels. Lab\u0101kie za\u013cie d\u0101rze\u0146i satur ar\u012b A, C, B6 un K vitam\u012bnus, kas visi ir nepiecie\u0161ami organisma norm\u0101lai darb\u012bbai.<\/p>\n

Samazina v\u0113\u017ea risku<\/h3>\n

Za\u013co lapu d\u0101rze\u0146u, kas satur antioksidantus un fito\u0137\u012bmisk\u0101s vielas, lieto\u0161ana uztur\u0101 var samazin\u0101t noteiktu v\u0113\u017ea veidu risku. \u0160\u012bs uzturvielas c\u012bn\u0101s pret br\u012bvajiem radik\u0101\u013ciem, kas rodas no toks\u012bniem un vides pies\u0101r\u0146ojuma. T\u0101p\u0113c svaigu sal\u0101tu \u0113\u0161ana ilgtermi\u0146\u0101 var pozit\u012bvi ietekm\u0113t j\u016bsu vesel\u012bbu.<\/p>\n

S\u0101kotn\u0113jie p\u0113t\u012bjumi<\/a>, kas ir p\u0113t\u012bjis za\u013cos d\u0101rze\u0146us, \u012bpa\u0161i za\u013cos lapu d\u0101rze\u0146us, piem\u0113ram, spin\u0101tus, rukolu, lapu k\u0101postus un citus, kas pal\u012bdz aptur\u0113t noteiktu v\u0113\u017ea \u0161\u016bnu, piem\u0113ram, kr\u016bts, \u0101das, plau\u0161u un ku\u0146\u0123a v\u0113\u017ea, aug\u0161anu.<\/p>\n

Antioksidanti, piem\u0113ram, karotino\u012bdi, A, C un E vitam\u012bni un sel\u0113ns, aizsarg\u0101 \u0161\u016bnas un svar\u012bgus org\u0101nus, piem\u0113ram, sirdi, acis, aknas utt.<\/p>\n

Padara tevi skaistu<\/h3>\n

Za\u013cajos d\u0101rze\u0146os eso\u0161\u0101s \u0161\u0137iedrvielas, vitam\u012bni, miner\u0101lvielas un fito\u0137\u012bmisk\u0101s vielas nodro\u0161ina matus un \u0101du ar svar\u012bg\u0101m uzturviel\u0101m, pie\u0161\u0137irot tiem dabisku mirdzumu. Regul\u0101ri \u0113dot za\u013cos d\u0101rze\u0146us, j\u016bs varat samazin\u0101t priek\u0161laic\u012bgu noveco\u0161anos, ko izraisa vides pies\u0101r\u0146ojums.<\/p>\n

Za\u013cie d\u0101rze\u0146i satur C vitam\u012bnu \u2014 kolag\u0113nu ra\u017eojo\u0161u antioksidantu, kas c\u012bn\u0101s pret grumb\u0101m, sirmiem matiem un cit\u0101m noveco\u0161an\u0101s paz\u012bm\u0113m. Za\u013cie d\u0101rze\u0146i ar\u012b pal\u012bdz c\u012bn\u012bties ar pinn\u0113m un cit\u0101m \u0101das probl\u0113m\u0101m.<\/p>\n

Dod jums vair\u0101k ener\u0123ijas<\/h3>\n

Regul\u0101ri \u0113dot za\u013cos d\u0101rze\u0146us, j\u016bs ne tikai pazemin\u0101siet holester\u012bna l\u012bmeni, bet ar\u012b uzlabosiet redzi, stiprin\u0101siet kaulus un r\u016bp\u0113sieties par gremo\u0161anas sist\u0113mu. \u0160\u0137iedrvielu lomu m\u016bsu vesel\u012bb\u0101 ir gr\u016bti p\u0101rv\u0113rt\u0113t. Diem\u017e\u0113l m\u016bsdien\u0101s m\u0113s neuz\u0146emam pietiekami daudz \u0161\u0137iedrvielu. \u0160\u0137iedrvielas pal\u012bdz izvad\u012bt organism\u0101 uzkr\u0101ju\u0161os toks\u012bnus un atkritumproduktus, nov\u0113r\u0161 aizciet\u0113jumus, nov\u0113r\u0161 da\u017eas v\u0113\u017ea formas, sirds un asinsvadu slim\u012bbas un 2. tipa cukura diab\u0113tu. T\u0101s veicina holester\u012bna izvad\u012b\u0161anu no organisma un pal\u0113nina glikozes uzs\u016bk\u0161anos, k\u0101 ar\u012b pal\u012bdz uztur\u0113t norm\u0101lu svaru. Tas izklaus\u0101s p\u0101r\u0101k labi, lai b\u016btu paties\u012bba. T\u0101s dod vair\u0101k ener\u0123ijas ikdienas aktivit\u0101t\u0113m.<\/p>\n

Pal\u012bdz uztur\u0113t norm\u0101lu svaru<\/h3>\n

Augos atrodam\u0101s fito\u0137\u012bmisk\u0101s vielas ar\u012b pal\u012bdz zaud\u0113t svaru. Floridas Universit\u0101te p\u0113t\u012bjums<\/a> atkl\u0101ja, ka fito\u0137\u012bmisko vielu lieto\u0161ana uztur\u0101, izmantojot aug\u013cus, za\u013cos d\u0101rze\u0146us, riekstus un s\u0113klas, kontrol\u0113 apet\u012bti un samazina oksidat\u012bvo stresu, kas organism\u0101 izraisa hronisku iekaisumu un aptauko\u0161anos.<\/p>\n

Za\u013cie lapu d\u0101rze\u0146i pal\u012bdz organismam lab\u0101k absorb\u0113t bar\u012bbas vielas un neaizvietojam\u0101s tauksk\u0101bes, tie veicina org\u0101nu darb\u012bbu un vielmai\u0146u. Tas pal\u012bdz organismam efekt\u012bv\u0101k sadedzin\u0101t taukus un uztur\u0113t norm\u0101lu svaru.<\/p>\n

Tvaic\u0113ti spin\u0101ti un spar\u0123e\u013ci satur daudz fol\u0101tu (folsk\u0101bes jeb B9 vitam\u012bna). Fol\u0101ti ir \u012bpa\u0161i svar\u012bgi gr\u016btniec\u0113m, lai nodro\u0161in\u0101tu norm\u0101lu aug\u013ca att\u012bst\u012bbu un nov\u0113rstu iedzimtus defektus. Fol\u0101tu defic\u012bts rada nevesel\u012bgu apet\u012bti<\/a>, kas noved pie p\u0101r\u0113\u0161an\u0101s un aptauko\u0161an\u0101s. Zems fol\u0101tu l\u012bmenis izraisa ar\u012b ener\u0123ijas tr\u016bkumu.<\/p>\n

Cik daudz un k\u0101dus za\u013cos d\u0101rze\u0146us vajadz\u0113tu \u0113st?<\/h2>\n

Dien\u0101 vajadz\u0113tu ap\u0113st vismaz 5 porcijas aug\u013cu un d\u0101rze\u0146u (1 porcija ir aptuveni 100 g), da\u017ei iesaka 7 vai 9 porcijas. No t\u0101m 2\u20133 porcij\u0101m j\u0101b\u016bt za\u013cajiem lapu d\u0101rze\u0146iem. Ja tas \u0161\u0137iet bied\u0113jo\u0161i, centieties katru dienu ap\u0113st vismaz 100 g svaigu za\u013cumu.<\/p>\n

Lab\u0101k\u0101 strat\u0113\u0123ija, lai no d\u0101rze\u0146iem ieg\u016btu visas nepiecie\u0161am\u0101s uzturvielas, ir \u0113st p\u0113c iesp\u0113jas vair\u0101k da\u017e\u0101du kr\u0101su d\u0101rze\u0146us. Centieties \u0113st da\u017e\u0101du kr\u0101su d\u0101rze\u0146us katru dienu vai vismaz ned\u0113\u013cu.<\/p>\n

\u0112dot vesel\u012bgos taukus kop\u0101 ar za\u013cajiem sal\u0101tiem, j\u016bs pal\u012bdz\u0113siet organismam absorb\u0113t taukos \u0161\u0137\u012bsto\u0161os vitam\u012bnus no d\u0101rze\u0146iem. Citrusaug\u013cu \u0113\u0161ana ar\u012b pal\u012bdz\u0113s absorb\u0113t dzelzi no za\u013cajiem lapu d\u0101rze\u0146iem. K\u0101 sal\u0101tu m\u0113rci ieteicams izmantot ol\u012bve\u013c\u013cu un citronu sulu.<\/p>\n

5 svar\u012bg\u0101kie za\u013cie lapu d\u0101rze\u0146i<\/h2>\n

Tev vajadz\u0113tu \u0113st visu za\u013co, un jo tum\u0161\u0101k za\u013c\u0161, jo lab\u0101k. Ja j\u016bties iztuk\u0161ots un nezini, ar ko s\u0101kt, \u0161eit ir pieci \u013coti labi padomi. za\u013cie lapu d\u0101rze\u0146i<\/a> (\u201c\u013boti labs\u201d ne vienm\u0113r noz\u012bm\u0113 \u201c\u013coti gar\u0161\u012bgs\u201d, bet par gaumi nevar str\u012bd\u0113ties).<\/p>\n

    \n
  1. K\u0101posts<\/strong>
    \nTum\u0161i za\u013c\u0161 d\u0101rzenis, kas satur daudz beta-karot\u012bna, A vitam\u012bna un lute\u012bna. Tas ir ar\u012b bag\u0101ts ar \u0161\u0137iedrviel\u0101m un olbaltumviel\u0101m. Nomainiet kartupe\u013cu \u010dipsus pret k\u0101postu \u010dipsiem un zaud\u0113jiet svaru vesel\u012bg\u0101 veid\u0101. K\u0101postu priek\u0161roc\u012bbas: tiem piem\u012bt pretv\u0113\u017ea \u012bpa\u0161\u012bbas, un no tiem var pagatavot sk\u0101b\u0113tus k\u0101postus, kas sniedz papildu ieguvumus vesel\u012bbai.<\/li>\n
  2. Rukola<\/strong>
    \ntiek uzskat\u012bta par super\u0113dienu, kas satur A un K vitam\u012bnus un fol\u0101tu. Rukola ir \u013coti bag\u0101ta ar uzturviel\u0101m un laba sal\u0101tu lapa. Rukolas priek\u0161roc\u012bbas: T\u0101 ir bag\u0101ta ar vitam\u012bniem un dabiski sastopamiem nitr\u0101tiem, kas var pal\u012bdz\u0113t pazemin\u0101t asinsspiedienu un uzlabot asinsriti.<\/li>\n
  3. Spin\u0101ti<\/strong>
    \nir viens no barojo\u0161\u0101kajiem za\u013cajiem d\u0101rze\u0146iem. Cita starp\u0101 spin\u0101tu \u0113\u0161ana pal\u012bdz ar\u012b zaud\u0113t svaru. Spin\u0101tu priek\u0161roc\u012bbas: Spin\u0101ti ir popul\u0101rs za\u013c\u0161 lapu d\u0101rzenis, ko var izmantot daudzos veidos. Tas ir lielisks fol\u0101tu avots, kas var nov\u0113rst nervu caurul\u012btes defektus gr\u016btniec\u012bbas laik\u0101.<\/li>\n
  4. Romie\u0161u sal\u0101ti<\/strong>
    \nir viens no popul\u0101r\u0101kajiem un vesel\u012bg\u0101kajiem d\u0101rze\u0146iem svara zaud\u0113\u0161anai. Tas ir s\u0101t\u012bgs un bag\u0101ts ar vitam\u012bniem, \u0161\u0137iedrviel\u0101m un fito\u0137\u012bmisk\u0101m viel\u0101m. Tas ir bag\u0101ts ar A un K vitam\u012bniem, un p\u0113t\u012bjums ar \u017eurk\u0101m liecina, ka tas var uzlabot lip\u012bdu l\u012bmeni asin\u012bs.<\/li>\n
  5. Me\u017eon\u012bgie \u0137iploki<\/strong>
    \nir igau\u0146u za\u013cais super\u0113diens. Tiek uzskat\u012bts, ka \u0101rstniecisko \u012bpa\u0161\u012bbu zi\u0146\u0101 tas ir otraj\u0101 viet\u0101 aiz \u0137iplokiem. Papildus \u0113teriskaj\u0101m e\u013c\u013c\u0101m me\u017ea \u0137iploki ir bag\u0101ti ar C un B vitam\u012bniem, k\u0101 ar\u012b da\u017e\u0101d\u0101m miner\u0101lviel\u0101m.<\/li>\n<\/ol>\n

    Ta\u010du ir ar\u012b v\u0113rts atcer\u0113ties, ka vislab\u0101kie za\u013cie aug\u013ci ir tie, kurus var dab\u016bt rok\u0101s un ap\u0113st. T\u0101p\u0113c ieskatieties sav\u0101 d\u0101rz\u0101 un veikal\u0101.<\/p>\n

     <\/p>\n

    \"vesel\u012bgi<\/p>\n

    Vesel\u012bgi za\u013cie sal\u0101ti<\/h2>\n

    P\u0113c vair\u0101k\u0101m stund\u0101m, gatavojot pamat\u0113dienu, tikai retais no mums sp\u0113j \u0137erties pie sare\u017e\u0123\u012btiem sal\u0101tiem. Un k\u0101p\u0113c gan ne, jo lab\u0101k\u0101s za\u013co sal\u0101tu receptes seko vienk\u0101r\u0161ai formulai un nodro\u0161ina apmierino\u0161u gar\u0161u un izskatu. Jums nepiecie\u0161amas tikai tr\u012bs pamatsast\u0101vda\u013cas: za\u013cumi + kaut kas krauk\u0161\u0137\u012bgs un sier\u012bgs + m\u0113rce. Protams, za\u013co sal\u0101tu ir tikpat daudz, cik za\u013co lapu d\u0101rze\u0146u.<\/p>\n

    Veidojiet savus sal\u0101tus, pamatojoties uz uzturviel\u0101m, kas jums visvair\u0101k nepiecie\u0161amas, vai vienk\u0101r\u0161i uz gar\u0161\u0101m un tekst\u016br\u0101m, kas jums vislab\u0101k pat\u012bk. Piem\u0113ram, rukola un \u016bdenskrese ir piparotas, pienene un eskariole ir r\u016bgtas, m\u00e2che un aisberga sal\u0101ti ir saldi, bet za\u013cumiem, ko sauc par tatsoi, ir sinepju gar\u0161a. Ja \u0161\u0137iet, ka tas ir par daudz za\u013cumu vienai \u0113dienreizei, vienk\u0101r\u0161i pievienojiet sal\u0101tu b\u013codai citus d\u0101rze\u0146us, piem\u0113ram, tom\u0101tus, burk\u0101nus un papriku. Ja \u0113dat sal\u0101tus pusdien\u0101s, pievienojiet liesu olbaltumvielu avotu, piem\u0113ram, vistu, zivis vai olas.<\/p>\n

    Vislab\u0101kie za\u013cie sal\u0101ti ir tie, kas piepilda gan \u0161\u0137\u012bvi, gan v\u0113deru. Jebkuri lapu za\u013cumi ir gar\u0161\u012bgi, bet viena lieta ir skaidra: no tiem var pagatavot vesel\u012bgus, svaigus sal\u0101tus. \u0160eit ir da\u017eas no man\u0101m iecien\u012bt\u0101kaj\u0101m vesel\u012bgo sal\u0101tu recept\u0113m, kas ir gan za\u013ci, gan svaigi.<\/p>\n

    Za\u013co sal\u0101tu receptes<\/h2>\n

    K\u0101 \u0113st k\u0101postus? K\u0101da ir lab\u0101k\u0101 lapu za\u013co sal\u0101tu recepte? M\u0113s var\u0113tu \u0161\u012bs saukt par za\u013co sal\u0101tu recept\u0113m, bet t\u0101s dr\u012bz\u0101k ir za\u013co sal\u0101tu idejas. Nomainiet m\u016bsu ieteiktos lapu za\u013cumus pret to, kas jums ir pieliekamaj\u0101. Pievienojiet un no\u0146emiet piedevas p\u0113c saviem ieskatiem. \u0160ie sal\u0101ti ir vienk\u0101r\u0161i un tos var pagatavot ar igau\u0146u d\u0101rze\u0146iem no sava d\u0101rza vai p\u0101rtikas veikala. Galvenais m\u0113r\u0137is ir piepild\u012bt savu \u0161\u0137\u012bvi.<\/p>\n

    Sal\u0101tu sal\u0101ti<\/h3>\n

    \"za\u013coSAST\u0100VDA\u013bAS<\/strong><\/p>\n