{"id":3483,"date":"2021-01-20T16:12:27","date_gmt":"2021-01-20T14:12:27","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=3483"},"modified":"2024-04-26T11:38:01","modified_gmt":"2024-04-26T08:38:01","slug":"visparejas-nozimes-dieta","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/visparejas-nozimes-dieta\/","title":{"rendered":"Kas ir GK un k\u0101 to \u0113d?"},"content":{"rendered":"

Sal\u012bdzinot m\u016bsdienu uzturu ar to, k\u0101ds tas bija pirms gadsimta, viena no liel\u0101kaj\u0101m izmai\u0146\u0101m ir p\u0101rtikas produktu ar zemu \u0161\u0137iedrvielu saturu un augstu og\u013chidr\u0101tu saturu strauja popularit\u0101tes palielin\u0101\u0161an\u0101s. T\u0101p\u0113c nav p\u0101rsteigums, ka di\u0113tas ar zemu og\u013chidr\u0101tu saturu k\u013c\u016bst arvien popul\u0101r\u0101kas.<\/span><\/strong><\/p>\n

Iev\u0113rojami ierobe\u017eojot og\u013chidr\u0101tu uz\u0146em\u0161anu, m\u0113s autom\u0101tiski atsak\u0101mies no liela daudzuma \u0101tr\u0101s \u0113din\u0101\u0161anas. Tom\u0113r ne visi og\u013chidr\u0101ti ir vienl\u012bdz slikti vai labi. Daudz kas ir atkar\u012bgs no og\u013chidr\u0101tu bio\u0137\u012bmisk\u0101 sast\u0101va un ar\u012b no t\u0101 saukt\u0101 "iepakojuma", t.\u00a0i., cik daudz \u0161\u0137iedrvielu ir pievienots konkr\u0113tam \u0113dienam.<\/p>\n

SATURA R\u0100D\u012aT\u0100JS
\n<\/span> Kas ir GK un uz t\u0101 balst\u012bta di\u0113ta?<\/a>
\n<\/span> Kam \u0161\u012b GK di\u0113ta ir laba?<\/a>
\n<\/span> K\u0101 uz \u0123en\u0113tisko zin\u0101tni balst\u012bta di\u0113ta at\u0161\u0137iras, piem\u0113ram, no paleo di\u0113tas?<\/a>
\n<\/span> Uz visp\u0101r\u012bgiem zin\u0101\u0161an\u0101m balst\u012btas uztura principi<\/a>
\n<\/span> Kam og\u013chidr\u0101tu ierobe\u017eo\u0161ana nav piem\u0113rota?<\/a>
\n<\/span> Nosl\u0113gum\u0101<\/a><\/div>\n

Kas ir GK un uz t\u0101 balst\u012bta di\u0113ta?<\/h2>\n

\"augsta<\/span><\/strong>GK di\u0113ta ir sa\u012bsin\u0101jums no termina "glik\u0113misk\u0101s slodzes di\u0113ta".<\/p>\n

Ir iesp\u0113jams izm\u0113r\u012bt da\u017e\u0101du og\u013chidr\u0101tiem bag\u0101tu p\u0101rtikas produktu ietekmi uz cukura l\u012bmeni asin\u012bs. Piem\u0113ram, m\u0113s dodam cilv\u0113kiem noteiktu daudzumu p\u0101rtikas produkta un izm\u0113r\u0101m vi\u0146u cukura l\u012bmeni asin\u012bs n\u0101kamo da\u017eu stundu laik\u0101.<\/p>\n

Tas \u013cauj sal\u012bdzin\u0101t maizes, makaronu, cukurvates un kukur\u016bzas p\u0101rslu ietekmi uz cukura l\u012bmeni asin\u012bs. T\u0101d\u0101 veid\u0101 parasti tiek apr\u0113\u0137in\u0101ts p\u0101rtikas produktu glik\u0113miskais indekss. Ja \u0146em v\u0113r\u0101 ar\u012b tipisko porcijas lielumu un \u0161\u0137iedrvielu saturu, ieg\u016bst p\u0101rtikas produkta glik\u0113misko slodzi.<\/p>\n

Jo augst\u0101ka ir p\u0101rtikas produkta glik\u0113misk\u0101 slodze, jo augst\u0101k m\u0113dz paaugstin\u0101ties cukura l\u012bmenis asin\u012bs p\u0113c t\u0101 \u0113\u0161anas. P\u0101rtikas produkti ar glik\u0113misko slodzi 10 vai maz\u0101k uz porciju tiek uzskat\u012bti par zemu, bet p\u0101rtikas produkti ar glik\u0113misko slodzi 20 vai vair\u0101k - par augstu.<\/p>\n

Pareiza visp\u0101r\u0113j\u0101 uztura di\u0113ta ietver iepriek\u0161min\u0113to punktu skait\u012b\u0161anu un ierobe\u017eo\u0161anu. Ide\u0101l\u0101 gad\u012bjum\u0101 visp\u0101r\u0113j\u0101s uztura punkti b\u016btu j\u0101sadala p\u0113c iesp\u0113jas vienm\u0113r\u012bg\u0101k starp \u0113dienreiz\u0113m, un ar\u012b maksim\u0101lais punktu skaits dien\u0101 ir ierobe\u017eots.<\/p>\n

Vis\u0113d\u0101jam, kur\u0161 v\u0113las zaud\u0113t svaru p\u0113c iesp\u0113jas agres\u012bv\u0101k, ir at\u013cauts uz\u0146emt ne vair\u0101k k\u0101 45 punktus dien\u0101. Ja p\u0113c da\u017e\u0101m dien\u0101m s\u0101c just izsalkumu, og\u013chidr\u0101tu daudzumu var pak\u0101peniski palielin\u0101t l\u012bdz 60. Ve\u0123et\u0101rietis var\u0113tu s\u0101kt ar 55 punktiem 45 viet\u0101 un nepiecie\u0161am\u012bbas gad\u012bjum\u0101 palielin\u0101t.<\/p>\n

Kam \u0161\u012b GK di\u0113ta ir laba?<\/h2>\n

\"GK<\/p>\n

GK di\u0113ta p\u0113t\u012bjumos ir sa\u0146\u0113musi daudz pozit\u012bvu atsauksmju.<\/p>\n

P\u0101rtikas produkti ar zem\u0101ku GI pal\u012bdz lab\u0101k kontrol\u0113t apet\u012bti. Vien\u0101 p\u0113t\u012bjum\u0101 p\u0113tnieki vienai grupai deva p\u0101rtikas produktus ar augstu GI, bet otrai grupai - p\u0101rtikas produktus ar zemu GI, kuriem cit\u0101di bija t\u0101das pa\u0161as kalorijas, uzturvielas un gar\u0161a.<\/p>\n

Izr\u0101d\u012bj\u0101s, ka aktiviz\u0113ta p\u0101rtika ar augstu glut\u0113na saturu<\/a> iev\u0113rojami vair\u0101k smadze\u0146u da\u013cas, kas saist\u012bta ar atalgojumu un apet\u012bti. Turkl\u0101t \u0161ai grupai bija liel\u0101ka apet\u012bte \u010detras stundas v\u0113l\u0101k, kad pien\u0101ca laiks n\u0101kamajai \u0113dienreizei, nek\u0101 grupai ar zemu glik\u0113misko indeksu.<\/p>\n

K\u0101, j\u016bsupr\u0101t, notiktu ar b\u0113rniem, kuri brokast\u012bs \u0113d kukur\u016bzas p\u0101rslas, \u0161okol\u0101des skaidi\u0146as vai uzp\u016bstus r\u012bsus, sal\u012bdzinot ar b\u0113rniem, kuri brokast\u012bs \u0113d zem\u0101ku glik\u0113misko indeksu, piem\u0113ram, auzu p\u0101rslas ar karoti cukura?<\/p>\n

Tie\u0161i t\u0101pat vien\u0101 skol\u0101 tika veikts eksperiments<\/a>Ja j\u016bs jaut\u0101jat, k\u0101p\u0113c putrai tika pievienots cukurs, tas bija paredz\u0113ts, lai abu grupu kaloriju uz\u0146em\u0161ana b\u016btu sal\u012bdzin\u0101ma. Un pat ar \u0161o pievienoto cukuru putras \u0113d\u0101ji pusdienu bufet\u0113 ap\u0113da vid\u0113ji par 100 kcal maz\u0101k nek\u0101 tie, kas brokast\u012bs \u0113da \u010dipsus.<\/p>\n

Papildus apet\u012btes regul\u0113\u0161anai tie pal\u012bdz P\u0101rtikas produkti ar zem\u0101ku glik\u0113misko indeksu ar\u012b sadedzina vair\u0101k tauku<\/a>Piem\u0113ram, ja j\u016bs \u0113dat p\u0101rtiku ar zemu GI (pilngraudus un aug\u013cus) un p\u0113c tam tr\u012bs stundas v\u0113l\u0101k dodaties pastaig\u0101 pa skrejceli\u0146u, j\u016bs sadedzin\u0101siet vair\u0101k kaloriju nek\u0101 k\u0101ds, kur\u0161 iepriek\u0161 \u0113da p\u0101rtiku ar augstu GI (piem\u0113ram, kukur\u016bzas p\u0101rslas un baltmaizi).<\/p>\n

Viens no iemesliem, k\u0101p\u0113c ir tik gr\u016bti zaud\u0113t svaru, ir tas, ka m\u016bsu \u0137erme\u0146i pasarg\u0101 sevi no tauku zuduma, pal\u0113ninot vielmai\u0146u miera st\u0101vokl\u012b. Izr\u0101d\u0101s, ka tie, kas zaud\u0113 svaru, ir lietojot p\u0101rtikas produktus ar zemu GI, vielmai\u0146a pal\u0113nin\u0101s iev\u0113rojami maz\u0101k<\/a>nek\u0101 tie, kas \u0113d p\u0101rtikas produktus ar augstu GK.<\/p>\n

\u0160is process darbojas ar\u012b apgriezt\u0101 sec\u012bb\u0101. Ja j\u016bs \u0113dat p\u0101r\u0101k daudz p\u0101rtikas ar augstu GI, j\u016bs uzkr\u0101jat vair\u0101k tauku nek\u0101 tad, ja j\u016bs ap\u0113stu t\u0101du pa\u0161u daudzumu p\u0101rtikas ar zemu GI. Tie, kas \u0113da p\u0101r\u0101k daudz p\u0101rtikas ar zemu glik\u0113misko tauku saturu, 40% joproj\u0101m uzkr\u0101ja maz\u0101k tauku.<\/a><\/p>\n

K\u0101 uz \u0123en\u0113tisko pamatu balst\u012bta di\u0113ta at\u0161\u0137iras, piem\u0113ram, no paleo vai keto di\u0113tas?<\/h2>\n

V\u0113r\u012bgs las\u012bt\u0101js, kur\u0161 ir ar\u012b kaut nedaudz iepazinies ar di\u0113tu tendenc\u0113m, noteikti uzreiz vaic\u0101s, ar ko \u0161\u012b uz visp\u0101r\u012bgiem zin\u0101\u0161an\u0101m balst\u012bt\u0101 pieeja at\u0161\u0137iras no cit\u0101m izplat\u012bt\u0101m og\u013chidr\u0101tus ierobe\u017eojo\u0161\u0101m di\u0113t\u0101m? Vai ar\u012b t\u0101 ir efekt\u012bv\u0101ka svara zaud\u0113\u0161anai nek\u0101 di\u0113ta ar zemu tauku saturu?<\/p>\n

Lai atbild\u0113tu uz \u0161iem jaut\u0101jumiem, spersim soli atpaka\u013c. Ir daudz veidu, k\u0101 zaud\u0113t svaru. Vesel\u012bgi un ne tik vesel\u012bgi, \u0101tri un l\u0113ni, iev\u0113rojami samazinot pat\u0113r\u0113t\u0101s p\u0101rtikas ener\u0123ijas daudzumu, aizst\u0101jot nevesel\u012bgus p\u0101rtikas produktus ar vesel\u012bg\u0101kiem vai mainot makroelementu attiec\u012bbas (olbaltumvielas<\/a>, tauki<\/a>, og\u013chidr\u0101ti<\/a>).<\/p>\n

Uz \u0123en\u0113tisko zin\u0101tni balst\u012bt\u0101 pieeja nodro\u0161ina p\u0113d\u0113jo, mainot makroelementu attiec\u012bbas. T\u0101 ierobe\u017eo og\u013chidr\u0101tu daudzumu un palielina tauku un olbaltumvielu \u012bpatsvaru. Vairum\u0101 gad\u012bjumu svara zaud\u0113\u0161anas nol\u016bkos tiek samazin\u0101ts ar\u012b ikdienas kaloriju daudzums.<\/p>\n

Tiesa, t\u0101 nav tik ekstrem\u0101la k\u0101 paleo di\u0113ta, LCHF, keto vai ketog\u0113n\u0101 di\u0113ta, Atkinsa di\u0113ta, kef\u012bra di\u0113ta u.c., kur\u0101s og\u013chidr\u0101tu \u012bpatsvars ikdienas ener\u0123ij\u0101 parasti ir \u0101rk\u0101rt\u012bgi zems, aptuveni 5\u201310%. Tipisk\u0101 GK di\u0113tas pl\u0101n\u0101 og\u013chidr\u0101tu \u012bpatsvars ir 40\u201345%. Citiem v\u0101rdiem sakot, uz GK balst\u012bt\u0101 pieeja ir m\u0113ren\u0101ka un ar\u012b uzturv\u0113rt\u012bbas zi\u0146\u0101 bag\u0101t\u0101ka.<\/p>\n

\"GKJa no savas \u0113dienkartes izsl\u0113dzam saldumus un dz\u0113rienus ar pievienotu cukuru, m\u0113s, protams, nerisk\u0113jam zaud\u0113t svar\u012bgas uzturvielas. Tas pats zin\u0101m\u0101 m\u0113r\u0101 attiecas ar\u012b uz rafin\u0113tiem graudu produktiem.<\/p>\n

Tom\u0113r, ja m\u0113s s\u0101kam stingri ierobe\u017eot pilngraudu produktus, piem\u0113ram, auzas, gri\u0137us, rudzus, r\u012bsus utt. (es dom\u0101ju par \u0161\u012bm uz taukiem un olbaltumviel\u0101m balst\u012btaj\u0101m di\u0113t\u0101m: paleo, LCHF, keto utt.), tad uzreiz rodas jaut\u0101jums: kur m\u0113s \u0146emam vitam\u012bnus un miner\u0101lvielas, ko mums pietr\u016bkst? Turkl\u0101t m\u0113s ar\u012b pietr\u016bkst liela daudzuma \u0161\u0137iedrvielu, kas ir pilngraudu avots. Un mums ar\u012b j\u0101sedz lielais ener\u0123ijas defic\u012bts, kas netiek ap\u0113sts og\u013chidr\u0101tu veid\u0101.<\/p>\n

K\u0101 jau min\u0113ts, ener\u0123iju liel\u0101koties da\u013c\u0113ji nodro\u0161ina tauki un olbaltumvielas, ta\u010du \u0161o tauku un olbaltumvielu avots ir \u0101rk\u0101rt\u012bgi svar\u012bgs. Aizst\u0101jot vesel\u012bgos og\u013chidr\u0101tus ar dz\u012bvnieku taukiem un olbaltumviel\u0101m, m\u0113s savam \u0137ermenim nodar\u0101m lielu \u013caunumu.<\/p>\n

\u0160ie \u0101rk\u0101rt\u012bgi taukainie un di\u0113tas ar zemu og\u013chidr\u0101tu saturu<\/a> ir tik veiksm\u012bgas, jo \u012bstermi\u0146\u0101 t\u0101s izraisa nedaudz \u0101tr\u0101ku svara zudumu nek\u0101 di\u0113tas ar zemu tauku saturu. Ta\u010du ir viens svar\u012bgs \u0101\u0137is. Ja sal\u012bdzin\u0101t di\u0113tu ar augstu tauku saturu un zemu tauku saturu ar vien\u0101du kaloriju daudzumu<\/a>, tad kop\u0113j\u0101 svara zuduma zi\u0146\u0101 uzvar di\u0113ta ar augstu tauku saturu, bet taukus var zaud\u0113t \u0101tr\u0101k ar di\u0113tu ar zemu tauku saturu. \u0100\u0137is ir t\u0101ds, ka p\u0101rm\u0113r\u012bga og\u013chidr\u0101tu ierobe\u017eo\u0161ana un tauku lieto\u0161ana uztur\u0101 \u0101tri izrais\u012bs svara zudumu uz \u016bdens un musku\u013cu r\u0113\u0137ina. Ja t\u0101da ir j\u016bsu v\u0113lme, tad dariet to. Tom\u0113r es pie\u0146emu, ka liel\u0101k\u0101 da\u013ca svara zaud\u0113\u0161anas pacientu v\u0113las atbr\u012bvoties no liekajiem taukiem, vienlaikus saglab\u0101jot vai pat palielinot musku\u013cu masu.<\/p>\n

Glik\u0113misk\u0101s slodzes di\u0113tas principi<\/h2>\n

\"GKVarb\u016bt j\u016bs ir ieinteres\u0113jusi \u0161\u012b uz \u0123en\u0113tisko daudzveid\u012bbu balst\u012bt\u0101 di\u0113ta un v\u0113laties to izm\u0113\u0123in\u0101t pats? K\u0101p\u0113c gan ne? Es snieg\u0161u jums da\u017eus vienk\u0101r\u0161us nor\u0101d\u012bjumus, k\u0101 m\u0113ren\u0101 un vesel\u012bg\u0101 veid\u0101 ieviest uz glik\u0113misko slodzi balst\u012btu di\u0113tu.<\/p>\n

    \n
  1. Pirmais princips, pieejot uz \u0123en\u0113tiski modific\u0113tiem produktiem balst\u012btai di\u0113tai, ir t\u0101ds, ka no \u0113dienkartes noteikti j\u0101izsl\u0113dz visi produkti, kas saldin\u0101ti ar pievienotu cukuru. Veikal\u0101 ir v\u0113rts b\u016bt uzman\u012bgiem un p\u0101rbaud\u012bt produktu cukura saturu. Piem\u0113ram, maizes vai marin\u0113tu gur\u0137u cukura saturs var br\u012bvi at\u0161\u0137irties 3 reizes.<\/li>\n
  2. Papildus saldumiem piln\u012bb\u0101 j\u0101izvair\u0101s ar\u012b no visa veida s\u0101\u013c\u0101m uzkod\u0101m.<\/li>\n
  3. Tagad, kad nevesel\u012bgais \u0113diens vairs nav \u0113dienkart\u0113, rafin\u0113tus graudus var\u0113tu aizst\u0101t ar pilngraudiem. Izv\u0113loties piedevu, ceptu kartupe\u013cu viet\u0101 var\u0113tu dot priek\u0161roku v\u0101r\u012btiem kartupe\u013ciem vai baltajiem r\u012bsiem. Vai ar\u012b to viet\u0101 izv\u0113l\u0113ties gri\u0137us ar zem\u0101ku glik\u0113misko indeksu, un gri\u0137us savuk\u0101rt var\u0113tu dot priek\u0161roku l\u0113c\u0101m. Proti, p\u0101k\u0161augi ir lab\u0101kie draugi cilv\u0113kiem, kas iev\u0113ro glik\u0113misko indeksu, jo tie ir zema glik\u0113misk\u0101 indeksa, bet augstas kvalit\u0101tes og\u013chidr\u0101tu un olbaltumvielu avots.<\/li>\n
  4. \u0160ie vesel\u012bgie, ener\u0123\u0113tiski bag\u0101tie og\u013chidr\u0101ti j\u0101\u0113d katr\u0101 \u0113dienreiz\u0113, kombin\u0101cij\u0101 ar taukiem un olbaltumviel\u0101m. Vien\u0101 \u0113dienreiz\u0113 j\u0101\u0113d viens og\u013chidr\u0101tu avots, un vis\u0113d\u0101jam porcija nedr\u012bkst p\u0101rsniegt d\u016bres izm\u0113ru. Ve\u0123et\u0101rietis var nedaudz palielin\u0101t porcijas lielumu, v\u0113lams, uz p\u0101k\u0161augu r\u0113\u0137ina.<\/li>\n
  5. Iev\u0113rojiet \u0161\u0137\u012bvja likumu. Vismaz 50% no p\u0101rtikas svara j\u0101b\u016bt minim\u0101li apstr\u0101d\u0101tiem d\u0101rze\u0146iem, l\u012bdz 25% no p\u0101rtikas j\u0101b\u016bt olbaltumviel\u0101m un taukiem un l\u012bdz 25% ener\u0123\u0113tiski bag\u0101tiem og\u013chidr\u0101tiem. Run\u0101jot par olbaltumviel\u0101m un taukiem, mans ieteikums ir koncentr\u0113ties uz kvalit\u0101ti un dot priek\u0161roku augu izcelsmes avotiem. Piem\u0113ram, p\u0101k\u0161augiem, riekstiem, s\u0113kl\u0101m, avokado un augstas kvalit\u0101tes ol\u012bve\u013c\u013cai. P\u0101rliecin\u0101tam vis\u0113d\u0101jam ieteicams dot priek\u0161roku ziv\u012bm un m\u0101jputniem, nevis liellopu ga\u013cai, j\u0113ra ga\u013cai, c\u016bkga\u013cai un piena produktiem.<\/li>\n
  6. Lai nodro\u0161in\u0101tu vitam\u012bnu un miner\u0101lvielu vajadz\u012bbu apmierin\u0101\u0161anu, \u0113diena gatavo\u0161anas laik\u0101, kad vien iesp\u0113jams, j\u0101lieto da\u017e\u0101di gar\u0161augi.<\/li>\n<\/ol>\n

    J\u0101atceras, ka uztur\u0101 j\u0101lieto augstas kvalit\u0101tes og\u013chidr\u0101ti. V\u0113lams minim\u0101li apstr\u0101d\u0101tu p\u0101k\u0161augu un graudaugu veid\u0101. \u012apa\u0161i ve\u0123et\u0101rie\u0161iem katru dienu vajadz\u0113tu \u0113st vismaz 60\u201390 g p\u0101k\u0161augu. Vis\u0113d\u0101jiem papildus og\u013chidr\u0101tiem j\u0101ierobe\u017eo ar\u012b ga\u013cas, olu un piena produktu pat\u0113ri\u0146\u0161. Ja nepiecie\u0161ams, aizst\u0101jot tos ar ziv\u012bm, p\u0101k\u0161augiem un riekstiem.<\/p>\n

    D\u0101rze\u0146i ar zemu GI netika piemin\u0113ti. Noteikti vajadz\u0113tu \u0113st vair\u0101k visu veidu za\u013co lapu d\u0101rze\u0146u un d\u0101rze\u0146u bez cietes, nek\u0101 esat pieradis. Vismaz 500 g dien\u0101, v\u0113lams vair\u0101k. Turkl\u0101t daudz (nevis \u017e\u0101v\u0113tu) ogu un aug\u013cu, kas ar\u012b zin\u0101m\u0101 m\u0113r\u0101 var mazin\u0101t tieksmi p\u0113c saldumiem.<\/p>\n

    Glik\u0113misk\u0101s slodzes tabula<\/a> GK tabula pal\u012bdz apr\u0113\u0137in\u0101t un izsekot katru dienu pat\u0113r\u0113to uzturvielu daudzumu un v\u0113rt\u012bbas. P\u0101rdo\u0161an\u0101 ir ar\u012b pav\u0101rgr\u0101matas, kuru pamat\u0101 ir GK di\u0113ta, un GK di\u0113tas receptes var atrast tie\u0161saist\u0113.<\/p>\n

    \u0112dienrei\u017eu skaits<\/a> un no t\u0101, Vai tu \u0113d brokastis?<\/a> un Kad ir labi \u0113st?<\/a>Es par to jau iepriek\u0161 esmu rakst\u012bjis. Jebkur\u0101 gad\u012bjum\u0101 j\u0101atz\u012bm\u0113, ka nakts gav\u0113\u0146a ilgums<\/a> b\u016btu vismaz 12 stundas.<\/p>\n

    Kam og\u013chidr\u0101tu ierobe\u017eo\u0161ana nav piem\u0113rota?<\/h2>\n

    Ar visu veidu di\u0113t\u0101m un \u0113\u0161anas stiliem ir svar\u012bgi atcer\u0113ties, ka nav viena \u0113\u0161anas stila, kas der\u0113tu absol\u016bti visiem. Tas pats attiecas uz uz visp\u0101r\u012bgiem padomiem balst\u012btu di\u0113tu.<\/p>\n

      \n
    • Cilv\u0113kiem ar 1. un 2. tipa cukura diab\u0113tu j\u0101izvair\u0101s no di\u0113t\u0101m ar zemu og\u013chidr\u0101tu saturu, jo vi\u0146iem ir trauc\u0113ta insul\u012bna sekr\u0113cija vai glikozes uz\u0146em\u0161anas meh\u0101nismi. Ja tiek lietoti ar\u012b medikamenti, past\u0101v augsts hipoglik\u0113mijas risks.<\/li>\n
    • Tas nav \u012bpa\u0161i piem\u0113rots cilv\u0113kiem ar hronisku nieru mazsp\u0113ju. T\u0101 viet\u0101 vi\u0146iem var b\u016bt nepiecie\u0161ams palielin\u0101t og\u013chidr\u0101tu \u012bpatsvaru un samazin\u0101t olbaltumvielu daudzumu.<\/li>\n
    • Gados vec\u0101kiem cilv\u0113kiem ar zemu \u0136MI j\u0101b\u016bt piesardz\u012bgiem. Vi\u0146iem, iesp\u0113jams, b\u016bs j\u0101palielina gan og\u013chidr\u0101tu, gan olbaltumvielu uz\u0146em\u0161ana.<\/li>\n
    • Og\u013chidr\u0101tu samazin\u0101\u0161ana ar\u012b nav piem\u0113rota b\u0113rniem. Es dom\u0101ju vesel\u012bgus, og\u013chidr\u0101tiem bag\u0101tus pilnv\u0113rt\u012bgus p\u0101rtikas produktus, nevis saldumus.<\/li>\n<\/ul>\n

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

      Uz GK balst\u012bta di\u0113ta pal\u012bdz zaud\u0113t svaru, ta\u010du t\u0101 noteikti nav vien\u012bg\u0101 iesp\u0113jam\u0101 vai visefekt\u012bv\u0101k\u0101 metode. Ja jums ir piem\u0113rota di\u0113ta ar zemu og\u013chidr\u0101tu saturu, tad papildus di\u0113tai p\u0113c asinsgrupas noteikti iesaku GK, nevis citas, daudz ekstrem\u0101l\u0101kas di\u0113tas, piem\u0113ram, iepriek\u0161 min\u0113to. Ierobe\u017eojot og\u013chidr\u0101tus, j\u0101s\u0101k ar t\u0101 sauktajiem nevesel\u012bgajiem un m\u0113reni j\u0101ierobe\u017eo vesel\u012bgie (citiem v\u0101rdiem sakot, j\u0101izvair\u0101s no p\u0101r\u0113\u0161an\u0101s). Vienlaikus j\u0101p\u0101rliecin\u0101s, ka viss paliek uztura zi\u0146\u0101 sabalans\u0113ts. Un pirms jebkuras di\u0113tas uzs\u0101k\u0161anas noteikti iesaku konsult\u0113ties ar uztura speci\u0101listu.<\/p>","protected":false},"excerpt":{"rendered":"

      V\u00f5rreldes t\u00e4nast toidulauda sajanditagusega on \u00fcheks suurimaks muutuseks kiudainete vaeste ja t\u00f6\u00f6deldud s\u00fcsivesikuterikaste toitude plahvatuslik levik. Seega pole v\u00e4ga imestada, et s\u00fcsivesikuid piiravad toitumisstiilid on v\u00f5iduk\u00e4iku tegemas. Piirates oluliselt s\u00fcsivesikuid j\u00e4tame automaatselt k\u00f5rvale ka suure hulga kiiret r\u00e4mpstoitu. Samas k\u00f5ik…<\/p>","protected":false},"author":64,"featured_media":3487,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[189,93],"tags":[63,92,66,89,70,84,71,62,67,85,91],"class_list":["post-3483","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-toidulisandid","category-toitumine","tag-elustiil","tag-insuliin","tag-kaalulangetamine","tag-kehamassiindeks","tag-kiudained","tag-paleo","tag-rasvad","tag-toitumine","tag-vahelduvpaastumine","tag-vegan","tag-veresuhkur","entry","has-media"],"acf":[],"yoast_head":"\nMis on GK toitumine ning milleks hea? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"GK-dieet ehk gl\u00fckeemilisel koormusel p\u00f5hinev toitumine aitab palju paremini isusid kontrolli all hoida! 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