{"id":4335,"date":"2023-07-25T11:31:35","date_gmt":"2023-07-25T08:31:35","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4335"},"modified":"2024-04-26T11:35:02","modified_gmt":"2024-04-26T08:35:02","slug":"paleo-dieta","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/paleo-dieta\/","title":{"rendered":"Ko paleo di\u0113tas piekrit\u0113ji nest\u0101sta?"},"content":{"rendered":"<p><strong><a href=\"https:\/\/terveelukeskus.ee\/lv\/paleo-dieta\/\">Paleo di\u0113ta<\/a> ir m\u016bsdien\u012bga interpret\u0101cija par uzturu, ko cilv\u0113ki \u0113da paleol\u012bt\u0101 jeb senaj\u0101 akmens laikmet\u0101 pirms aptuveni 2,5 miljoniem gadu. Paleo di\u0113tas pamat\u0101 ir princips, ka cilv\u0113kiem j\u0101\u0113d p\u0101rtikas produkti, kas bija pieejami pirms lauksaimniec\u012bbas att\u012bst\u012bbas. T\u0101p\u0113c paleo recept\u0113s ir iek\u013cauti p\u0101rtikas produkti, kas ieg\u016bti med\u012bjot un v\u0101cot.\u00a0<\/strong><\/p>\n<div class=\"sisukord\">SATURA R\u0100D\u012aT\u0100JS<br \/>\n<a class=\"local-scroll-link\" href=\"#1\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Paleo di\u0113ta un paz\u012bstam\u0101k\u0101s receptes<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#2\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Ko ieteicams \u0113st, iev\u0113rojot paleo di\u0113tu?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#3\"><span class=\"ticon ticon-long-arrow-right\"><\/span> No k\u0101 ieteicams izvair\u012bties, iev\u0113rojot paleo di\u0113tu?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#4\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Vai paleo di\u0113ta pal\u012bdz zaud\u0113t svaru?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#5\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Vai paleo di\u0113ta var pal\u012bdz\u0113t mazin\u0101t autoim\u016bno slim\u012bbu simptomus?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#6\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Paleo di\u0113tas tr\u016bkumi<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#7\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Paleo di\u0113tas alternat\u012bvas<\/a><\/div>\n<div>\n<h2 id=\"1\"><span style=\"font-weight: 400;\">Paleo di\u0113ta un paz\u012bstam\u0101k\u0101s receptes<\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-4332\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/view-mahi-mahi-fish-dish-with-lemon-slices_23-2150443932-300x200.jpg\" alt=\"Paleo di\u0113tas \u0113dienkarte\" width=\"401\" height=\"267\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/view-mahi-mahi-fish-dish-with-lemon-slices_23-2150443932-300x200.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/view-mahi-mahi-fish-dish-with-lemon-slices_23-2150443932-768x512.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/view-mahi-mahi-fish-dish-with-lemon-slices_23-2150443932.jpg 826w\" sizes=\"auto, (max-width: 401px) 100vw, 401px\" \/>Paleo di\u0113ta veicina vesel\u012bgu uzturu un samazina p\u0101rstr\u0101d\u0101tu p\u0101rtikas produktu pat\u0113ri\u0146u, ta\u010du ir svar\u012bgi nodro\u0161in\u0101t, lai visas nepiecie\u0161am\u0101s uzturvielas b\u016btu sabalans\u0113tas un lai t\u0101 atbilstu individu\u0101laj\u0101m uztura vajadz\u012bb\u0101m. Paleo di\u0113ta var b\u016bt p\u0101r\u0101k ierobe\u017eojo\u0161a un rad\u012bt izaicin\u0101jumus da\u017e\u0101du p\u0101rtikas produktu izv\u0113l\u0113 un ikdienas \u0113diena gatavo\u0161anas organiz\u0113\u0161an\u0101.<\/span><\/p>\n<h3 id=\"2\"><span style=\"font-weight: 400;\">Ko ieteicams \u0113st, iev\u0113rojot paleo di\u0113tu?<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ga\u013ca<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">zivis un j\u016bras veltes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">s\u0113nes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">svaigi aug\u013ci<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">svaigi d\u0101rze\u0146i<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">ola<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">rieksti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">s\u0113klas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">vesel\u012bgie tauki (ol\u012bvu, valriekstu, lins\u0113klu, makad\u0101mijas, avokado un kokosriekstu e\u013c\u013ca)<\/span><\/li>\n<\/ul>\n<h3 id=\"3\"><span style=\"font-weight: 400;\">No k\u0101 ieteicams izvair\u012bties, iev\u0113rojot paleo di\u0113tu?<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">graudaugi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">p\u0101k\u0161augi (ieskaitot zemesriekstus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">piena produkti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">rafin\u0113ts cukurs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">kartupe\u013ci<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">p\u0101rstr\u0101d\u0101ti p\u0101rtikas produkti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">s\u0101l\u012bti \u0113dieni<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">rafin\u0113tas augu e\u013c\u013cas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">saldumi, p\u0101rstr\u0101d\u0101ta nevesel\u012bga p\u0101rtika<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">K\u0101das ir vispaz\u012bstam\u0101k\u0101s paleo di\u0113tas receptes?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Recep\u0161u kr\u0101jumos var b\u016bt receptes ar apz\u012bm\u0113jumu \u201cPaleo\u201d un pat paleo \u0113dienkar\u0161u paraugi. Paleo recept\u0113s ietilpst sal\u0101ti, zupas, ga\u013cas un d\u0101rze\u0146u \u0113dieni un pat k\u016bkas. Da\u017ei paleo \u0113dieni ir k\u013cuvu\u0161i popul\u0101ri to vesel\u012bguma un lab\u0101s gar\u0161as d\u0113\u013c. \u0160eit ir da\u017eas labi paz\u012bstamas paleo receptes:<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><a href=\"https:\/\/nami-nami.ee\/retsept\/13637\/banaanipannkoogid\"><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-4334 size-medium\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/almond-banana-pancake-2-300x201.jpg\" alt=\"paleo di\u0113tas receptes\" width=\"300\" height=\"201\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/almond-banana-pancake-2-300x201.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/almond-banana-pancake-2-1600x1070.jpg 1600w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/almond-banana-pancake-2-768x513.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/almond-banana-pancake-2-1536x1027.jpg 1536w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/07\/almond-banana-pancake-2-2048x1369.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Paleo ban\u0101nu pank\u016bkas<\/span><\/a><span style=\"font-weight: 400;\"> no gatava ban\u0101na un olas\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0160\u012bs pank\u016bkas ir bez miltiem un piena produktiem. Papildus \u0161\u012bm pamatsast\u0101vda\u013c\u0101m varat pievienot savas iecien\u012bt\u0101k\u0101s piedevas, piem\u0113ram, ogas, riekstu sviestu, kan\u0113li, vani\u013cu. Ban\u0101nu pank\u016bkas ir iecien\u012btas paleo brokastis.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Paleo omlete<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ir iesp\u0113jams pagatavot omleti (piem\u0113ram, <\/span><a href=\"https:\/\/nami-nami.ee\/retsept\/6216\/lihtne_seeneomlett\"><span style=\"font-weight: 400;\">s\u0113\u0146u omlete<\/span><\/a><span style=\"font-weight: 400;\">) ar iecien\u012bt\u0101kajiem d\u0101rze\u0146iem un ga\u013cu un pievienojiet gar\u0161vielas p\u0113c savas gaumes.\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><a href=\"https:\/\/nami-nami.ee\/retsept\/11463\/lillkapsariis\"><span style=\"font-weight: 400;\">Paleo ziedk\u0101postu r\u012bsi<\/span><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sar\u012bv\u0113jot ziedk\u0101postu, ieg\u016bst r\u012bsiem l\u012bdz\u012bgu tekst\u016bru. T\u0101 ir vesel\u012bga alternat\u012bva parastajiem r\u012bsiem un labi sader ar da\u017e\u0101diem \u0113dieniem.\u00a0<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\">Paleo ceptas zivis<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ceptas zivis var pagatavot ar da\u017e\u0101d\u0101m piedev\u0101m un gar\u0161viel\u0101m, piem\u0113ram, <\/span><a href=\"https:\/\/nami-nami.ee\/retsept\/2223\/murulaugulohe\"><span style=\"font-weight: 400;\">Cepe\u0161kr\u0101sn\u012b cepts lasis ar maurlokiem<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"text-decoration: underline;\"><a href=\"https:\/\/nami-nami.ee\/retsept\/2266\/guacamole\"><span style=\"font-weight: 400;\">Paleo gvakamole<\/span><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gvakamole ir m\u0113rcei l\u012bdz\u012bgs avokado biezenis, kas gatavots no avokado, laima sulas, gar\u0161viel\u0101m un cit\u0101m sast\u0101vda\u013c\u0101m (p\u0113c izv\u0113les). Tas ir lieliski piem\u0113rots k\u0101 m\u0113rce d\u0101rze\u0146iem vai k\u0101 m\u0113rce ga\u013cas \u0113dieniem.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Turkl\u0101t paleo recept\u0113s ir iek\u013cautas daudzas da\u017e\u0101du sal\u0101tu, zivju, vistas un liellopa ga\u013cas \u0113dienu, d\u0101rze\u0146u \u0113dienu, paleo k\u016bku u.\u00a0c. vari\u0101cijas. \u0160ie ir da\u017ei paleo recep\u0161u piem\u0113ri, ko var izm\u0113\u0123in\u0101t pat tie, kas nav paleo di\u0113tas piekrit\u0113ji.\u00a0<\/span><\/p>\n<h2 id=\"4\"><span style=\"font-weight: 400;\">Vai paleo di\u0113ta pal\u012bdz zaud\u0113t svaru?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Daudzi cilv\u0113ki apgalvo, ka paleo di\u0113ta var veicin\u0101t vesel\u012bgu svaru, lab\u0101ku gremo\u0161anu un visp\u0101r\u0113jo labsaj\u016btu. <\/span><a href=\"https:\/\/www.racgp.org.au\/afp\/2016\/januaryfebruary\/cutting-through-the-paleo-hype-the-evidence-for-the-palaeolithic-diet\/\"><span style=\"font-weight: 400;\">CE Pits sav\u0101 rakst\u0101 \u201cC\u012b\u0146a ar paleol\u012bta di\u0113tas a\u017eiot\u0101\u017eu: pier\u0101d\u012bjumi par labu paleol\u012bta di\u0113tai\u201d <\/span><\/a><span style=\"font-weight: 400;\">analiz\u0113ja da\u017e\u0101dus p\u0113t\u012bjumus par paleo di\u0113tas ietekmi. Paleo di\u0113ta ir popul\u0101ra, ta\u010du viedok\u013ci par to ir diezgan pretrun\u012bgi.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">T\u0101 k\u0101 paleo di\u0113ta parasti balst\u0101s uz p\u0101rtiku, kas ieg\u016bta med\u012bb\u0101s un v\u0101k\u0161an\u0101, cilv\u0113ki, kas to iev\u0113ro, var izdar\u012bt p\u0101rdom\u0101t\u0101kas izv\u0113les un palielin\u0101t t\u012bru, neapstr\u0101d\u0101tu p\u0101rtikas produktu \u012bpatsvaru savos \u0113\u0161anas paradumos. Tas var izrais\u012bt svara zudumu, ta\u010du t\u0101 ilgtermi\u0146a efektivit\u0101te ir ap\u0161aub\u0101ma.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Veikto p\u0113t\u012bjumu apjoms un pier\u0101d\u012bjumu b\u0101ze at\u0161\u0137iras, ta\u010du viens no lab\u0101kajiem p\u0113t\u012bjumiem tiek uzskat\u012bts par <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24473459\/\"><span style=\"font-weight: 400;\">&quot;Paleol\u012bta tipa di\u0113tas ilgtermi\u0146a ietekme uz aptaukoju\u0161os sieviet\u0113m p\u0113cmenopauzes period\u0101: 2 gadu randomiz\u0113ts p\u0113t\u012bjums&quot;, autori Mellburg et al.<\/span><\/a><span style=\"font-weight: 400;\">\u0160aj\u0101 p\u0113t\u012bjum\u0101 divu gadu nov\u0113ro\u0161anas period\u0101 netika konstat\u0113tas ilgtermi\u0146a at\u0161\u0137ir\u012bbas starp paleo di\u0113tas dal\u012bbniekiem un kontroles grupu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lai gan da\u017ei cilv\u0113ki j\u016btas labi, iev\u0113rojot paleo di\u0113tu, un neliela m\u0113roga p\u0113t\u012bjumos ir konstat\u0113ti pozit\u012bvi rezult\u0101ti, nevajadz\u0113tu aizmirst par iesp\u0113jamiem riskiem, kas saist\u012bti ar paleo di\u0113tu. Joproj\u0101m tr\u016bkst zin\u0101tnisku p\u0113t\u012bjumu par paleo di\u0113tas efektivit\u0101ti un dro\u0161\u012bbu, tostarp ilgtermi\u0146a ietekmi un dro\u0161\u012bbu vesel\u012bbai. Turkl\u0101t pa\u0161reiz\u0113jie p\u0113t\u012bjumi liecina, ka paleo di\u0113ta ilgtermi\u0146\u0101 nav efekt\u012bva un nav pamatota bez medic\u012bniskas konsult\u0101cijas. T\u0101p\u0113c b\u016btu nepiecie\u0161ami turpm\u0101ki p\u0113t\u012bjumi, lai nov\u0113rt\u0113tu ietekmi, pamatojoties uz pier\u0101d\u012bjumiem Rietumu \u0123en\u0113tisko un vides apst\u0101k\u013cu kontekst\u0101.<\/span><\/p>\n<h2 id=\"5\"><span style=\"font-weight: 400;\">Vai paleo di\u0113ta var pal\u012bdz\u0113t mazin\u0101t autoim\u016bno slim\u012bbu simptomus?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Diem\u017e\u0113l vienk\u0101r\u0161i nav pietiekamu zin\u0101tnisku pier\u0101d\u012bjumu, kas apstiprin\u0101tu, ka paleo di\u0113tas iev\u0113ro\u0161ana var pal\u012bdz\u0113t uzlabot autoim\u016bnu slim\u012bbu simptomus. Da\u017eiem cilv\u0113kiem paleo di\u0113tas iev\u0113ro\u0161ana var pal\u012bdz\u0113t, bet citiem \u2013 ne. Ir ar\u012b p\u0113t\u012bjumi, kas liecina, ka, lai gan p\u0101rtikas grupu izsl\u0113g\u0161ana var sniegt \u012bstermi\u0146a ieguvumus vesel\u012bbai, maz ticams, ka tas b\u016bs ilgtermi\u0146a risin\u0101jums. Viens no iemesliem ir tas, ka \u0161\u0101da ierobe\u017eojo\u0161a di\u0113ta var rad\u012bt vair\u0101k risku nek\u0101 ieguvumu. Viens no galvenajiem riskiem ir bar\u012bbas vielu defic\u012bta risks, kas bie\u017ei vien ir viegli izveidojies cilv\u0113kiem ar autoim\u016bn\u0101m slim\u012bb\u0101m.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">P\u0101rtikas produktu izsl\u0113g\u0161ana no uztura var b\u016bt noder\u012bgs instruments, lai noteiktu, kur\u0161 p\u0101rtikas produkts vai p\u0101rtikas produkti veicina j\u016bsu autoim\u016bnas slim\u012bbas simptomus. P\u0113c tam visi p\u0101r\u0113jie p\u0101rtikas produkti tiek atkal ieviesti, bet paleo di\u0113t\u0101 \u0161ie p\u0101rtikas produkti vienk\u0101r\u0161i tiek \u201cizsl\u0113gti\u201d, un viss. Piem\u0113ram, celiakijas gad\u012bjum\u0101 ir nepiecie\u0161ama stingra bezglut\u0113na di\u0113ta, bet, ja vien jums nav citu vesel\u012bbas ierobe\u017eojumu, nav iemesla izvair\u012bties no cit\u0101m p\u0101rtikas produktu grup\u0101m.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Uzturs neap\u0161aub\u0101mi ietekm\u0113 m\u016bsu labsaj\u016btu un pal\u012bdz tikt gal\u0101 ar hronisk\u0101m slim\u012bb\u0101m, un p\u0101rtikas ietekme uz organismu ir individu\u0101la. <\/span><a href=\"https:\/\/toitumine.ee\/toitumine-ja-haigused\/toitumissoovitused-erinevate-haiguste-puhul\"><span style=\"font-weight: 400;\">Igaunijas Vesel\u012bbas att\u012bst\u012bbas instit\u016bta t\u012bmek\u013ca vietn\u0113 ir sniegti uztura ieteikumi da\u017e\u0101du slim\u012bbu gad\u012bjum\u0101.<\/span><\/a><span style=\"font-weight: 400;\">Ir \u013coti svar\u012bgi konsult\u0113ties ar savu \u0101rstu vai uztura speci\u0101listu, lai atrastu vispiem\u0113rot\u0101ko di\u0113tu atbilsto\u0161i j\u016bsu vesel\u012bbai un individu\u0101laj\u0101m vajadz\u012bb\u0101m. Vislab\u0101kos rezult\u0101tus var sasniegt ar holistisku pieeju, kas ietver di\u0113tu, fizisk\u0101s aktivit\u0101tes, medic\u012bnisko \u0101rst\u0113\u0161anu un citus dz\u012bvesveida faktorus.<\/span><\/p>\n<h2 id=\"6\"><span style=\"font-weight: 400;\">Paleo di\u0113tas tr\u016bkumi<\/span><\/h2>\n<p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/paleo-diet\/art-20111182\"><span style=\"font-weight: 400;\">Past\u0101v da\u017e\u0101di argumenti pret paleo di\u0113tu.<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cilv\u0113ku uztura vajadz\u012bbas laika gait\u0101 ir ietekm\u0113ju\u0161i daudzi aspekti, ne tikai lauksaimniec\u012bba.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arheologi ir atradu\u0161i graudu mal\u0161anas r\u012bkus viet\u0101s, kas ir 30\u00a0000 gadu vecas \u2014 ilgi pirms lauksaimniec\u012bbas ievie\u0161anas. Zin\u0101tnieki ir ar\u012b p\u0113t\u012bju\u0161i augu mikrofosilijas, kas atrastas paleol\u012bta laikmeta cilv\u0113ku zobos. \u0160ie p\u0113t\u012bjumi liecina, ka vi\u0146u uztur\u0101 bija savva\u013cas graudi.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0122en\u0113tiskie p\u0113t\u012bjumi ir par\u0101d\u012bju\u0161i, ka noz\u012bm\u012bgas evol\u016bcijas izmai\u0146as turpin\u0101j\u0101s ar\u012b p\u0113c paleol\u012bta laikmeta. T\u0101s ietver izmai\u0146as g\u0113nu ekspresij\u0101, kas iesaist\u012bti cietes sadal\u012b\u0161an\u0101 vai gremo\u0161an\u0101 graudos un laktozes pien\u0101.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Iev\u0113rojot Paleo di\u0113tu, ir \u013coti r\u016bp\u012bgi j\u0101p\u0101rdom\u0101 savs uzturs un j\u0101p\u0101rliecin\u0101s, ka nerodas nek\u0101di uzturvielu tr\u016bkumi. <\/span><a href=\"https:\/\/toitumine.ee\/erinevad-toitumisviisid\/dieedid\"><span style=\"font-weight: 400;\">Visbie\u017e\u0101k sastopamie paleo di\u0113tas riski ir \u0161\u0101di:<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Izvair\u012b\u0161an\u0101s no noteikt\u0101m p\u0101rtikas grup\u0101m var izrais\u012bt vair\u0101ku uzturvielu, piem\u0113ram, \u0161\u0137iedrvielu, B vitam\u012bnu, fol\u0101tu un kalcija, defic\u012btu. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17522610\/\"><span style=\"font-weight: 400;\">Osterd\u0101la u.c. 2008.\u00a0gada p\u0113t\u012bjum\u0101.<\/span><\/a><span style=\"font-weight: 400;\"> par\u0101d\u012bja, ka paleo di\u0113ta pat\u0113r\u0113ja aptuveni 50% no ieteicam\u0101s kalcija devas uztur\u0101.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Viena no bie\u017e\u0101kaj\u0101m Paleo di\u0113tas blakuspar\u0101d\u012bb\u0101m ir aizciet\u0113jums, kas rodas \u0161\u0137iedrvielu tr\u016bkuma un t\u0101 rezult\u0101t\u0101 radu\u0161os izmai\u0146u d\u0113\u013c resn\u0101s zarnas mikrobiot\u0101.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dz\u012bvnieku izcelsmes olbaltumvielu un tauku, tostarp pies\u0101tin\u0101to tauksk\u0101bju un holester\u012bna, uz\u0146em\u0161ana ir iev\u0113rojami liel\u0101ka nek\u0101 ieteicams. Tas palielina nieru slim\u012bbu, sirds un asinsvadu slim\u012bbu un noteiktu v\u0113\u017ea veidu risku.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bie\u017ei vien tiek pan\u0101kts \u012bslaic\u012bgs svara zudums, ta\u010du tas ir saist\u012bts ar stingriem ierobe\u017eojumiem, no kuriem daudziem ir ilgtermi\u0146a negat\u012bva ietekme uz vesel\u012bbu, un neviena no \u0161iem ierobe\u017eojumiem iev\u0113ro\u0161anu neatbalsta zin\u0101tniski p\u0113t\u012bjumi.\u00a0<\/span><\/p>\n<h2 id=\"7\"><span style=\"font-weight: 400;\">Ilgtsp\u0113j\u012bg\u0101ki un uz pier\u0101d\u012bjumiem balst\u012bti uztura principi nek\u0101 paleo di\u0113ta<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ilgtsp\u0113j\u012bg\u0101ku un ilgsto\u0161\u0101ku rezult\u0101tu var pan\u0101kt, mainot dz\u012bvesveidu, neveicot krasus ierobe\u017eojumus vai neizsl\u0113dzot konkr\u0113tas p\u0101rtikas grupas. Ir svar\u012bgi sekot l\u012bdzi tam, cik daudz \u016bdens un \u0161\u0137iedrvielu m\u0113s pat\u0113r\u0113jam, k\u0101da ir m\u016bsu p\u0101rtikas kvalit\u0101te un uzturvielu saturs, cik daudz m\u0113s vingrojam, k\u0101ds ir m\u016bsu stresa l\u012bmenis, m\u016bsu attiec\u012bbu kvalit\u0101te utt.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0112dot daudzveid\u012bgu p\u0101rtiku, m\u0113s uz\u0146emam nepiecie\u0161am\u0101s uzturvielas, m\u016bsu \u0137ermenis ir vesel\u012bg\u0101ks un veic savas funkcijas. <\/span><a href=\"https:\/\/toitumine.ee\/kuidas-tervislikult-toituda\"><span style=\"font-weight: 400;\">Vesel\u012bbas att\u012bst\u012bbas instit\u016bta t\u012bmek\u013ca vietn\u0113<\/span><\/a><span style=\"font-weight: 400;\"> J\u016bs varat uzzin\u0101t par sabalans\u0113ta un daudzveid\u012bga uztura principiem. Katru dienu ieteicams lietot uztur\u0101 kaut ko no piec\u0101m galvenaj\u0101m p\u0101rtikas grup\u0101m:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aug\u013ci, d\u0101rze\u0146i un ogas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Graudu produkti, kartupe\u013ci<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Piens, piena produkti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pievienoti uztura tauki, s\u0113klas, rieksti, e\u013c\u013cas s\u0113klas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zivis, m\u0101jputni, olas, zivis<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Analiz\u0113jot uztura piram\u012bdu un pa\u0161reiz\u0113jos uztura paradumus, kas balst\u012bti uz p\u0113t\u012bjumiem, ir noskaidrots, ka mums vajadz\u0113tu \u0113st vair\u0101k pilngraudu produktu (maize, putras), d\u0101rze\u0146u (tostarp p\u0101k\u0161augu), da\u017e\u0101du aug\u013cu un ogu, \u0113dienu, kas gatavoti no svaig\u0101m, atdzes\u0113t\u0101m vai sald\u0113t\u0101m ziv\u012bm, k\u0101 ar\u012b riekstu un s\u0113klu.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Papildus \u0161iem pamata uztura ieteikumiem j\u016bs varat papildin\u0101t savas zin\u0101\u0161anas no da\u017e\u0101diem avotiem. Nesen tika public\u0113ta atjaunin\u0101ta versija. <\/span><a href=\"https:\/\/pub.norden.org\/nord2023-003\/nord2023-003.pdf\"><span style=\"font-weight: 400;\">Zieme\u013cvalstu uztura ieteikumi<\/span><\/a><span style=\"font-weight: 400;\">Varat ar\u012b izlas\u012bt da\u017e\u0101dus ieteikumus par uzturu. <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/temas\/uzturs\/\"><span style=\"font-weight: 400;\">no m\u016bsu emu\u0101ra<\/span><\/a><span style=\"font-weight: 400;\">Turkl\u0101t m\u0113s veicam <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/koolitus\/elustiilikoolitus-kaalulangetamise-eri\/\"><span style=\"font-weight: 400;\">dz\u012bvesveida apm\u0101c\u012bba<\/span><\/a><span style=\"font-weight: 400;\">lai pal\u012bdz\u0113tu cilv\u0113kiem sasniegt pilnv\u0113rt\u012bg\u0101ku un vesel\u012bg\u0101ku dz\u012bvesveidu un ide\u0101lo svaru. Dz\u012bvesveida treni\u0146os m\u0113s pieejam cilv\u0113ka dz\u012bvei holistiski, piev\u0113r\u0161oties da\u017e\u0101d\u0101m dz\u012bves jom\u0101m.<\/span><\/p>\n<h2 id=\"8\"><span style=\"font-weight: 400;\">Kopsavilkums<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lai gan ir cilv\u0113ki, kas ir paman\u012bju\u0161i paleo di\u0113tas pozit\u012bvo ietekmi uz svaru vai visp\u0101r\u0113jo labsaj\u016btu, joproj\u0101m nav pier\u0101d\u012bjumos balst\u012btu pier\u0101d\u012bjumu, ka vair\u0101ku p\u0101rtikas grupu ierobe\u017eo\u0161ana ir pamatota un dro\u0161a vesel\u012bbai. M\u016bsdien\u0101s visizplat\u012bt\u0101kais viedoklis ir t\u0101ds, ka ir svar\u012bgi izdar\u012bt vesel\u012bgu izv\u0113li sav\u0101 dz\u012bvesveid\u0101 un ka lielu ierobe\u017eojumu viet\u0101 j\u0101\u0146em v\u0113r\u0101 savas individu\u0101l\u0101s \u012bpatn\u012bbas. Iev\u0113rojot sabalans\u0113ta un daudzveid\u012bga uztura principus un piev\u0113r\u0161ot uzman\u012bbu savam dz\u012bvesveidam, rezult\u0101tu sasnieg\u0161ana var aiz\u0146emt ilg\u0101ku laiku, ta\u010du ieg\u016btie \u0113\u0161anas paradumi ir ilgtsp\u0113j\u012bg\u0101ki un dabisk\u0101ki.<\/span><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Paleodieet on kaasaegne t\u00f5lgendus toitumisest, mida inimesed s\u00f5id paleoliitikumi ehk vana kiviaja ajastul umbes 2,5 miljonit aastat tagasi. Paleo toitumisel l\u00e4htutakse p\u00f5him\u00f5ttest, et inimesed peaksid s\u00f6\u00f6ma toite, mis olid saadaval enne p\u00f5llumajanduse arengut. Seet\u00f5ttu on paleo retseptides toiduained, mida saadi&hellip;<\/p>","protected":false},"author":16,"featured_media":4333,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[190,93],"tags":[152,63,66,89,154,84,153,155,156,62],"class_list":["post-4335","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kehakaal","category-toitumine","tag-dieet","tag-elustiil","tag-kaalulangetamine","tag-kehamassiindeks","tag-menuu","tag-paleo","tag-paleodieet","tag-retseptid","tag-tervis","tag-toitumine","entry","has-media"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mida paleodieedi soovitajad sulle ei r\u00e4\u00e4gi? - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Mis on paleodieet? Paleodieedi plussid ja miinused? 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