{"id":4368,"date":"2023-09-03T20:45:00","date_gmt":"2023-09-03T17:45:00","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4368"},"modified":"2024-04-26T11:38:00","modified_gmt":"2024-04-26T08:38:00","slug":"veseligs-uzturs","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/veseligs-uzturs\/","title":{"rendered":"Vesel\u012bgs uzturs \u2013 pamatprincipi un receptes"},"content":{"rendered":"<h2><span style=\"font-weight: 400;\">Vesel\u012bgs uzturs m\u016bsdien\u0101s\u00a0<\/span><\/h2>\n<p><strong><a href=\"https:\/\/terveelukeskus.ee\/lv\/veseligs-uzturs\/\">Vesel\u012bgs uzturs<\/a> noz\u012bm\u0113 daudzveid\u012bgu un sabalans\u0113tu uzturu, lai organisms sa\u0146emtu visas nepiecie\u0161am\u0101s uzturvielas un rezult\u0101t\u0101 m\u0113s b\u016btu veseli un justos labi.\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> Vesel\u012bbas uzved\u012bbas statistika<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#2\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Ieteikumi vesel\u012bgam uzturam<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#3\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Vesel\u012bgas \u0113\u0161anas receptes un gr\u0101matas<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#4\"><span class=\"ticon ticon-long-arrow-right\"><\/span> K\u0101 izveidot vesel\u012bga uztura \u0113dienkarti?<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#5\"><span class=\"ticon ticon-long-arrow-right\"><\/span> Vesel\u012bgs uzturs darb\u0101 un biroj\u0101<\/a><br \/>\n<a class=\"local-scroll-link\" href=\"#6\"><span class=\"ticon ticon-long-arrow-right\"><\/span> K\u0101 vesel\u012bgs uzturs b\u0113rniem at\u0161\u0137iras no pieaugu\u0161o uztura?<\/a><\/div>\n<h3 id=\"1\"><span style=\"font-weight: 400;\">Vesel\u012bbas uzved\u012bbas statistika<\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-4373\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/52322-300x300.jpg\" alt=\"vesel\u012bgs \u0113diens biroj\u0101 un m\u0101j\u0101s, b\u0113rniem un pieaugu\u0161ajiem\" width=\"368\" height=\"368\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/52322-300x300.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/52322-1600x1600.jpg 1600w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/52322-768x768.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/52322-1536x1536.jpg 1536w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/52322.jpg 1800w\" sizes=\"auto, (max-width: 368px) 100vw, 368px\" \/>Igaunij\u0101 regul\u0101ri <\/span><a href=\"https:\/\/www.tai.ee\/sites\/default\/files\/2023-04\/Taiskasvanud_rahvastiku_tervisekaitumise_uuring_2022.pdf\"><span style=\"font-weight: 400;\">pieaugu\u0161o iedz\u012bvot\u0101ju vesel\u012bbas paradumu aptauja, kuras jaun\u0101k\u0101 p\u0113t\u012bjuma rezult\u0101ti tika public\u0113ti 2022. gad\u0101<\/span><\/a><span style=\"font-weight: 400;\">\u0160\u012b p\u0113t\u012bjuma rezult\u0101ti uztura, svara un fizisko aktivit\u0101\u0161u jom\u0101 liecina, ka:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aug\u013cu un d\u0101rze\u0146u pat\u0113ri\u0146\u0161 joproj\u0101m ir zem ieteicam\u0101 l\u012bme\u0146a;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">P\u0113d\u0113jo 20 gadu laik\u0101 Igaunijas darbsp\u0113j\u012bg\u0101 vecuma iedz\u012bvot\u0101ju \u0137erme\u0146a masas indekss (\u0136MI) ir past\u0101v\u012bgi palielin\u0101jies;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bija 47,21 TP3T respondentu, kuriem ikdienas darb\u0101 bija \u013coti maza fiziska piep\u016ble (44,11 TP3T 2020. gad\u0101).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ar b\u0113rnu vesel\u012bbu saist\u012bti p\u0113t\u012bjumi tiek veikti ar\u012b. <\/span><a href=\"https:\/\/www.tai.ee\/et\/teadustoo\/teadustoo-ulevaade\/rahvastikupohised-uuringud\/eesti-kooliopilaste-tervisekaitumise-uuring\"><span style=\"font-weight: 400;\">Igaunijas skol\u0113nu vesel\u012bbas paradumu aptauja (HBSC)<\/span><\/a><span style=\"font-weight: 400;\"> ir da\u013ca no starptautiska p\u0113t\u012bjuma un piev\u0113r\u0161as ar\u012b uztura, fizisko aktivit\u0101\u0161u un svara t\u0113mai. Aptauj\u0101 tiek iek\u013cauti 5., 7. un 9. klases skol\u0113ni, t.\u00a0i., p\u0101rsvar\u0101 11, 13 un 15 gadus veci skol\u0113ni. Pamatojoties uz \u0161\u012b p\u0113t\u012bjuma rezult\u0101tiem 2021.\/2022.\u00a0gad\u0101:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">151\u00a0% meite\u0146u un 251\u00a0% z\u0113nu ir liekais svars vai aptauko\u0161an\u0101s. Liek\u0101 svara jaunie\u0161u skaits ir pieaudzis gan meite\u0146u, gan z\u0113nu vid\u016b, ta\u010du visliel\u0101k\u0101s izmai\u0146as ir v\u0113rojamas z\u0113nu vid\u016b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tre\u0161da\u013ca skol\u0113nu katru dienu \u0113d d\u0101rze\u0146us.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saska\u0146\u0101 ar PVO ieteikumiem jaunie\u0161iem katru dienu vismaz 60 min\u016btes j\u0101nodarbojas ar m\u0113ren\u0101m vai ener\u0123isk\u0101m fizisk\u0101m aktivit\u0101t\u0113m. 161% jaunie\u0161u vingro saska\u0146\u0101 ar \u0161o ieteikumu.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.tai.ee\/et\/teadustoo\/teadustoo-ulevaade\/rahvastikupohised-uuringud\/eesti-opilaste-kasvu-uuring-cosi\"><span style=\"font-weight: 400;\">Igaunijas studentu izaugsmes apsekojums (COSI)<\/span><\/a><span style=\"font-weight: 400;\"> ir PVO Eiropas re\u0123ion\u0101l\u0101 biroja iniciat\u012bva, un t\u0101 tiek veikta 6\u20139 gadus vecu b\u0113rnu vid\u016b. \u0160\u012bs 2018.\/2019.\u00a0gada aptaujas rezult\u0101ti atkl\u0101ja:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ar vecumu palielin\u0101s liek\u0101 svara studentu \u012bpatsvars.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saska\u0146\u0101 ar PVO aug\u0161anas standartiem 21% no visiem subjektiem bija nepietiekams svars, 68% bija norm\u0101ls svars, 18% bija liekais svars un 11% bija aptaukoju\u0161ies.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tikai viens no pieciem skol\u0113niem katru dienu \u0113da d\u0101rze\u0146us (tostarp p\u0101k\u0161augus), un divas piektda\u013cas skol\u0113nu \u0113da aug\u013cus (tostarp ogas un sulu).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vair\u0101k nek\u0101 70% skol\u0113ni \u0113da zivis ret\u0101k nek\u0101 reizi ned\u0113\u013c\u0101.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tikai viens no se\u0161iem skol\u0113niem katru dienu \u0113da pilngraudu produktus, un ar\u012b rieksti un s\u0113klas tika pat\u0113r\u0113ti p\u0101r\u0101k maz.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skol\u0113ni p\u0101rm\u0113r\u012bgi bie\u017ei pat\u0113r\u0113ja ener\u0123\u0113tiski bag\u0101tus produktus (saldumus, p\u012br\u0101gus, s\u0101\u013c\u0101s uzkodas un saldus dz\u0113rienus).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">T\u0101p\u0113c ir svar\u012bgi vairot izpratni par to, k\u0101 \u0113st vesel\u012bgi, un \u012bpa\u0161a uzman\u012bba j\u0101piev\u0113r\u0161 vesel\u012bga uztura nodro\u0161in\u0101\u0161anai b\u0113rniem un vi\u0146u \u0113\u0161anas paradumu atbalst\u012b\u0161anai pozit\u012bv\u0101 virzien\u0101.<\/span><\/p>\n<h2 id=\"2\"><span style=\"font-weight: 400;\">Galvenie ieteikumi vesel\u012bgam uzturam<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Uztura un vesel\u012bbas saist\u012bba un ietekme mums ir labi zin\u0101ma, t\u0101p\u0113c vesel\u012bgs uzturs bie\u017ei vien ir interesanta un svar\u012bga diskusiju t\u0113ma. Internet\u0101 var atrast daudz da\u017e\u0101du ieteikumu par vesel\u012bgu uzturu, ta\u010du j\u0101atceras, ka daudzos gad\u012bjumos tie neatbilst <\/span><a href=\"https:\/\/intra.tai.ee\/images\/prints\/documents\/149019033869_eesti%20toitumis-%20ja%20liikumissoovitused.pdf\"><span style=\"font-weight: 400;\">Igaunijas nacion\u0101lie uztura ieteikumi<\/span><\/a><span style=\"font-weight: 400;\">Nacion\u0101l\u0101 vesel\u012bbas att\u012bst\u012bbas instit\u016bta t\u012bmek\u013ca vietn\u0113 ir <\/span><a href=\"https:\/\/toitumine.ee\/kuidas-tervislikult-toituda\/muudid-toitumise-kohta\"><span style=\"font-weight: 400;\">daudzi ar uzturu saist\u012bti m\u012bti ir atsp\u0113koti<\/span><\/a><span style=\"font-weight: 400;\">Sav\u0101 emu\u0101r\u0101 esam ar\u012b apspriedu\u0161i vair\u0101kus izplat\u012btus uztura ieteikumus. Piem\u0113ram, esam apskat\u012bju\u0161i <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/paleo-dieta\/\"><span style=\"font-weight: 400;\">paleo di\u0113ta <\/span><\/a><span style=\"font-weight: 400;\">un <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/keto-riski\/\"><span style=\"font-weight: 400;\">LCHF di\u0113ta <\/span><\/a><span style=\"font-weight: 400;\">iesp\u0113jamie riski.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vesel\u012bgas \u0113\u0161anas principi:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apsveriet savas individu\u0101l\u0101s uztura vajadz\u012bbas.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Cilv\u0113ku ener\u0123ijas vajadz\u012bbas ir atkar\u012bgas no vecuma, dzimuma, fizisk\u0101s aktivit\u0101tes, vesel\u012bbas st\u0101vok\u013ca un citiem faktoriem. Aptuven\u0101s ener\u0123ijas vajadz\u012bbas var apr\u0113\u0137in\u0101t <\/span><a href=\"https:\/\/tap.nutridata.ee\/et\/kalkulaatorid?tab=1\"><span style=\"font-weight: 400;\">ar ener\u0123ijas ieteikumu kalkulatoru<\/span><\/a><span style=\"font-weight: 400;\">Pareiza p\u0101rtikas ener\u0123ijas deva pal\u012bdz nodro\u0161in\u0101t labu vesel\u012bbu.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lai nodro\u0161in\u0101tu sabalans\u0113tu un daudzveid\u012bgu uzturu, iev\u0113rojiet <\/span><a href=\"https:\/\/www.tai.ee\/et\/valjaanded\/toidupuramiid\"><span style=\"font-weight: 400;\">Nacion\u0101l\u0101 vesel\u012bbas att\u012bst\u012bbas instit\u016bta uztura piram\u012bda<\/span><\/a><span style=\"font-weight: 400;\">J\u016bs varat \u0113st jebko, bet pareiz\u0101 daudzum\u0101 un bie\u017eum\u0101. Pat\u0113r\u0113jot galven\u0101s p\u0101rtikas grupas (graudaugu produktus, kartupe\u013cus; aug\u013cus un d\u0101rze\u0146us, ogas, p\u0101k\u0161augus, s\u0113nes; pienu un piena produktus; zivis, m\u0101jputnus, olas, ga\u013cu; pievienotos uztura taukus, riekstus, s\u0113klas, e\u013c\u013cas augus) ieteicamajos daudzumos, m\u0113s varam b\u016bt p\u0101rliecin\u0101ti, ka no p\u0101rtikas uz\u0146emam pietiekamu daudzumu miner\u0101lvielu, vitam\u012bnu un \u0161\u0137iedrvielu. Ja v\u0113laties analiz\u0113t sava uztura atbilst\u012bbu Igaunijas nacion\u0101lajiem uztura ieteikumiem, varat izmantot <\/span><a href=\"https:\/\/tap.nutridata.ee\/et\/avaleht\"><span style=\"font-weight: 400;\">NutriData uztura programma<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Papildus vesel\u012bgam uzturam ir \u013coti svar\u012bgi piev\u0113rst uzman\u012bbu ar\u012b saviem fizisko aktivit\u0101\u0161u paradumiem, jo uzturs, fizisk\u0101s aktivit\u0101tes un vesel\u012bba ir cie\u0161i saist\u012btas. <\/span><a href=\"https:\/\/intra.tai.ee\/images\/prints\/documents\/152456851385_Liikumispyramiid_est.pdf\"><span style=\"font-weight: 400;\">Kust\u012bbu piram\u012bda <\/span><\/a><span style=\"font-weight: 400;\">Saska\u0146\u0101 ar p\u0113t\u012bjumu galvenie ieteikumi ir samazin\u0101t mazkust\u012bgas aktivit\u0101tes, b\u016bt p\u0113c iesp\u0113jas mobil\u0101kam un atrast pietiekami daudz laika aerob\u0101m aktivit\u0101t\u0113m, stiep\u0161an\u0101s, l\u012bdzsvara un sp\u0113ka vingrin\u0101jumiem. Tas ir ar\u012b <\/span><a href=\"https:\/\/intra.tai.ee\/images\/prints\/documents\/166781440070_Kehaaktiivsuse_voldik_web.pdf\"><span style=\"font-weight: 400;\">PVO ir apkopojusi ieteikumus par vingro\u0161anu da\u017e\u0101d\u0101m m\u0113r\u0137grup\u0101m<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dzeriet pietiekami daudz \u016bdens. Pieaugu\u0161ajam nepiecie\u0161amais \u016bdens daudzums ir 28\u201335 ml uz \u0137erme\u0146a svara kilogramu.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kad vien iesp\u0113jams, izv\u0113lieties viet\u0113j\u0101s un sezon\u0101l\u0101s sast\u0101vda\u013cas un iem\u0101cieties baud\u012bt vesel\u012bga \u0113diena gatavo\u0161anu. Piem\u0113ram, izm\u0113\u0123iniet da\u017e\u0101das vesel\u012bgas receptes, jo vesel\u012bgs \u0113diens var b\u016bt gar\u0161\u012bgs un barojo\u0161s.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Ar apzin\u0101tu un daudzveid\u012bgu uzturu organismam vajadz\u0113tu sa\u0146emt visas nepiecie\u0161am\u0101s uzturvielas. Uzturvielu tr\u016bkums var izrais\u012bt da\u017e\u0101das ne\u0113rt\u012bbas un probl\u0113mas. Piem\u0113ram, to nevajadz\u0113tu nov\u0113rt\u0113t par zemu. <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/dzelzs\/\"><span style=\"font-weight: 400;\">dzelzs defic\u012bts<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/magnijs\/\"><span style=\"font-weight: 400;\">magnija defic\u012bts<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/kalcijs\/\"><span style=\"font-weight: 400;\">kalcija defic\u012bts<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/c-vitamins\/\"><span style=\"font-weight: 400;\">C vitam\u012bns<\/span><\/a><span style=\"font-weight: 400;\"> un <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/vitamins-b12\/\"><span style=\"font-weight: 400;\">Vitam\u012bns B12<\/span><\/a><span style=\"font-weight: 400;\"> ietekme uz m\u016bsu \u0137ermeni, bet vis\u0101m makro- un mikroelementviel\u0101m ir svar\u012bga loma.\u00a0<\/span><\/p>\n<h2 id=\"3\"><span style=\"font-weight: 400;\">Vesel\u012bgas \u0113\u0161anas receptes un gr\u0101matas<\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-4377\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/crop-hand-mixing-salad-office-2-300x200.jpg\" alt=\"vesel\u012bgs \u0113diens biroj\u0101 un m\u0101j\u0101s, b\u0113rniem un pieaugu\u0161ajiem\" width=\"367\" height=\"244\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/crop-hand-mixing-salad-office-2-300x200.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/crop-hand-mixing-salad-office-2-1600x1067.jpg 1600w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/crop-hand-mixing-salad-office-2-768x512.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/crop-hand-mixing-salad-office-2-1536x1024.jpg 1536w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2023\/09\/crop-hand-mixing-salad-office-2.jpg 1800w\" sizes=\"auto, (max-width: 367px) 100vw, 367px\" \/>Ir sarakst\u012btas da\u017e\u0101das gr\u0101matas un recep\u0161u kr\u0101jumi par vesel\u012bgu uzturu. Turkl\u0101t, pamatojoties uz Igaunijas nacion\u0101lajiem uztura un fizisko aktivit\u0101\u0161u ieteikumiem, ir apkopotas vair\u0101kas publik\u0101cijas. Igaunijas Vesel\u012bbas att\u012bst\u012bbas instit\u016bta uztura vadl\u012bnijas da\u017e\u0101d\u0101m m\u0113r\u0137grup\u0101m ir balst\u012btas uz <\/span><a href=\"https:\/\/www.norden.org\/en\/publication\/nordic-nutrition-recommendations-2023\"><span style=\"font-weight: 400;\">Zieme\u013cvalstu uztura ieteikumi<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/toitumine.ee\/wp-content\/uploads\/2018\/05\/Eesti-toitumis-ja-liikumissoovitused.pdf\"><span style=\"font-weight: 400;\">Visp\u0101r\u012bgi ieteikumi uzturam un fizisk\u0101m aktivit\u0101t\u0113m<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0160\u012b visaptvero\u0161\u0101 gr\u0101mata par vesel\u012bgu uzturu aptver galvenos ieteikumus par p\u0101rtiku un fizisk\u0101m aktivit\u0101t\u0113m, iepaz\u012bstina ar makroelementiem un mikroelementiem un antioksidantiem, k\u0101 ar\u012b sniedz inform\u0101ciju par miegu un bioritmiem, p\u0101rtikas nekait\u012bgumu un ilgtsp\u0113j\u012bbu.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/toitumine.ee\/wp-content\/uploads\/2022\/05\/s-mise_ja_liikumise_soovitused_eakamatele_WEB-1.pdf\"><span style=\"font-weight: 400;\">\u0112\u0161anas un vingro\u0161anas ieteikumi vec\u0101ka gadag\u0101juma cilv\u0113kiem<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Publik\u0101cij\u0101 ir iek\u013cauti galvenie uztura ieteikumi, \u0146emot v\u0113r\u0101 vec\u0101ka gadag\u0101juma cilv\u0113ku organisma \u012bpatn\u012bbas, k\u0101 ar\u012b iek\u013cauta ikned\u0113\u013cas \u0113dienkarte vesel\u012bgam uzturam vec\u0101ka gadag\u0101juma cilv\u0113kiem ar recept\u0113m.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/toitumine.ee\/wp-content\/uploads\/2015\/08\/130097287064_Toitumis_ja_toidusoovitused_noortele_est.pdf\"><span style=\"font-weight: 400;\">Uztura un p\u0101rtikas ieteikumi jaunie\u0161iem<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tas cita starp\u0101 aptver fiziolo\u0123iskos, soci\u0101los un psiholo\u0123iskos faktorus, kas ietekm\u0113 \u0113\u0161anu, k\u0101 ar\u012b \u0113\u0161anas trauc\u0113jumus. Taj\u0101 sniegti ar\u012b vair\u0101ki padomi, k\u0101 vesel\u012bg\u0101k \u0113st \u0101rpus m\u0101jas.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/toitumine.ee\/wp-content\/uploads\/2015\/08\/130164647558_Laste_ja_noorte_toidusoovitused_est.pdf\"><span style=\"font-weight: 400;\">Uztura ieteikumi b\u0113rniem un jaunie\u0161iem<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Papildus cit\u0101m t\u0113m\u0101m, kas saist\u012btas ar vesel\u012bgu b\u0113rnu uzturu, tiek aprakst\u012btas ar\u012b da\u017e\u0101das \u012bpa\u0161as ar uzturu saist\u012btas situ\u0101cijas, piem\u0113ram, p\u0101rtikas aler\u0123ijas, \u0113\u0161anas trauc\u0113jumi, liekais un nepietiekamais svars, p\u0101rtikas un zobu vesel\u012bba. Uzman\u012bba tiek piev\u0113rsta ar\u012b t\u0101d\u0101m t\u0113m\u0101m k\u0101 vesel\u012bgs uzturs m\u0101j\u0101s un b\u0113rnu apr\u016bp\u0113, k\u0101 ar\u012b p\u0101rtika un fizisk\u0101s aktivit\u0101tes.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/toitumine.ee\/wp-content\/uploads\/2015\/08\/130190116311_Rasedate_ja_imetavate_emade_toidu_ja_toidusoovitused_est.pdf\"><span style=\"font-weight: 400;\">Uztura un uztura ieteikumi gr\u016btniec\u0113m un m\u0101t\u0113m, kas baro b\u0113rnu ar kr\u016bti<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Publik\u0101cija ir sagatavota sadarb\u012bb\u0101 ar Igaunijas Vecm\u0101\u0161u asoci\u0101ciju. Papildus ieteikumiem par uzturu un vingro\u0161anu taj\u0101 sniegti padomi par to, k\u0101 tikt gal\u0101 ar ar p\u0101rtiku saist\u012btu diskomfortu un vesel\u012bbas probl\u0113m\u0101m gr\u016btniec\u012bbas un baro\u0161anas ar kr\u016bti laik\u0101.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vesel\u012bgas p\u0101rtikas receptes var atrast gan igau\u0146u, gan sve\u0161valodu pav\u0101rgr\u0101mat\u0101s, \u0113dienu blogos un \u017eurn\u0101los. Turkl\u0101t Igaunijas Vesel\u012bbas att\u012bst\u012bbas instit\u016bta t\u012bmek\u013ca vietn\u0113 ir da\u017e\u0101das <\/span><a href=\"https:\/\/toitumine.ee\/trukised\/retseptivihikud\"><span style=\"font-weight: 400;\">recep\u0161u gr\u0101matas<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 id=\"4\"><span style=\"font-weight: 400;\">K\u0101 izveidot vesel\u012bga uztura \u0113dienkarti?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ir cilv\u0113ki, kuri dod priek\u0161roku \u0113st saska\u0146\u0101 ar vesel\u012bga uztura pl\u0101nu. Vesel\u012bgas \u0113dienkartes pl\u0101no\u0161anu var veikt patst\u0101v\u012bgi vai ar programmas pal\u012bdz\u012bbu. Piem\u0113ram, Vesel\u012bbas att\u012bst\u012bbas instit\u016bts ir izveidojis bezmaksas <\/span><a href=\"https:\/\/tap.nutridata.ee\/et\/avaleht\"><span style=\"font-weight: 400;\">Nutridata uztura programma<\/span><\/a><span style=\"font-weight: 400;\">, kur varat uztur\u0113t p\u0101rtikas un vingrojumu dienasgr\u0101matu; analiz\u0113t savu ikdienas uzturu attiec\u012bb\u0101 uz vitam\u012bniem un miner\u0101lviel\u0101m; p\u0101rbaud\u012bt, vai j\u016bsu uzturs atbilst uztura ieteikumiem, un izm\u0113\u0123in\u0101t parauga \u0113dienkartes, lai atbalst\u012btu sabalans\u0113tu un daudzveid\u012bgu uzturu.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Da\u017ei visp\u0101r\u012bgi so\u013ci vesel\u012bgas \u0113dienkartes izveidei:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Analiz\u0113jiet savas ener\u0123ijas vajadz\u012bbas un to, vai \u0113\u0161anas laik\u0101 j\u0101\u0146em v\u0113r\u0101 k\u0101das \u012bpa\u0161as vajadz\u012bbas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pl\u0101nojiet \u0113dienreizes: brokastis, pusdienas, vakari\u0146as un 1-2 uzkodas. Centieties \u0113st regul\u0101ri, lai uztur\u0113tu stabilu ener\u0123ijas l\u012bmeni.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Izveidojiet \u0113dienkarti v\u0113lamajam periodam un, izv\u0113loties receptes, p\u0101rliecinieties, ka no vis\u0101m galvenaj\u0101m p\u0101rtikas grup\u0101m uz\u0146emat pietiekami daudz uzturvielu ieteicamajos daudzumos.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sekojiet l\u012bdzi sav\u0101m saj\u016bt\u0101m un piel\u0101gojiet \u0113dienkarti un receptes atbilsto\u0161i sav\u0101m vajadz\u012bb\u0101m.<\/span><\/li>\n<\/ol>\n<h2 id=\"5\"><span style=\"font-weight: 400;\">Ieteikumi vesel\u012bgam uzturam darb\u0101 un biroj\u0101<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vesel\u012bgs uzturs darb\u0101 vai biroj\u0101 var b\u016bt izaicin\u0101jums, ta\u010du tas bie\u017ei vien ir vesel\u012bg\u0101ks un bud\u017eetam draudz\u012bg\u0101ks \u0113\u0161anas veids. \u0160eit ir da\u017ei ieteikumi, k\u0101 vesel\u012bgi \u0113st biroj\u0101 vai citur darba viet\u0101:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pagatavojiet m\u0101j\u0101s vesel\u012bgas malt\u012btes, un vakari\u0146\u0101m pagatavojiet dubultu daudzumu, lai var\u0113tu to pa\u0146emt l\u012bdzi n\u0101kamaj\u0101 dien\u0101.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sagatavojiet da\u017e\u0101das uzkodas (piem\u0113ram, kast\u012bt\u0113s), ko varat \u0146emt l\u012bdzi uz darbu vai ap\u0113st v\u0113l\u0101k m\u0101j\u0101s. T\u0101d\u0101 veid\u0101 varat uzreiz ietur\u0113t vesel\u012bgu uzkodu un izvair\u012bties no nevesel\u012bgas izv\u0113les.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saldumu un \u0161okol\u0101des viet\u0101 biroj\u0101\/uz\u0146\u0113muma automa\u0161\u012bn\u0101 izv\u0113lieties riekstus, s\u0113klas, aug\u013cus, ogas un augstas kvalit\u0101tes \u017e\u0101v\u0113tus aug\u013cus un ogas ar zem\u0101ku cukura saturu un lietojiet tos m\u0113ren\u012bb\u0101. Izv\u0113loties uzkodas, piev\u0113rsiet uzman\u012bbu uzturv\u0113rt\u012bb\u0101m.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ja jums j\u0101iet \u0113st \u0101rpus m\u0101jas, izp\u0113tiet \u0113dienkarti un izv\u0113lieties vesel\u012bg\u0101ku p\u0101rtiku (zupas, sal\u0101tus, vesel\u012bg\u0101kus piedevas, piem\u0113ram, v\u0101r\u012btus kartupe\u013cus\/gri\u0137us\/r\u012bsus fr\u012b kartupe\u013cu viet\u0101 utt.).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dzeriet pietiekami daudz \u016bdens visas dienas garum\u0101. Turiet pa rokai \u016bdens pudeli un regul\u0101ri malkojiet.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lai darb\u0101 iev\u0113rotu vesel\u012bgu uzturu, ir svar\u012bgi atrast risin\u0101jumus, kas atbilst j\u016bsu darba videi un person\u012bgaj\u0101m v\u0113lm\u0113m. Pl\u0101no\u0161ana un inform\u0113tas izv\u0113les izdar\u012b\u0161ana pal\u012bdz\u0113s jums kontrol\u0113t savu uzturu pat saspringt\u0101 darba dien\u0101.<\/span><\/p>\n<h2 id=\"6\"><span style=\"font-weight: 400;\">K\u0101 vesel\u012bgs uzturs b\u0113rniem at\u0161\u0137iras no pieaugu\u0161o uztura?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ir svar\u012bgi piev\u0113rst uzman\u012bbu b\u0113rnu uztura un vesel\u012bbas t\u0113mai, jo b\u0113rnu \u0113\u0161anas paradumi veidojas b\u0113rn\u012bb\u0101 un var ietekm\u0113t slim\u012bbu att\u012bst\u012bbu v\u0113l\u0101k dz\u012bv\u0113. M\u0113s jau iepriek\u0161 esam rakst\u012bju\u0161i <\/span><a href=\"https:\/\/terveelukeskus.ee\/lv\/pvn-berniem\/\"><span style=\"font-weight: 400;\">Par vesel\u012bgu svaru, lieko un nepietiekamo svaru b\u0113rniem un \u0137erme\u0146a masas indeksa izmanto\u0161anu b\u0113rniem<\/span><\/a><span style=\"font-weight: 400;\">Ar\u012b Nacion\u0101lais vesel\u012bbas att\u012bst\u012bbas instit\u016bts ir izveidojis atsevi\u0161\u0137u <\/span><a href=\"https:\/\/lastetervisekool.ee\/wp-content\/uploads\/2017\/11\/01-TOIDUPYRAMIID.pdf?fbclid=IwAR2viEFEf-h0fa97rYxqh-CgHMkwvUF60z3DotUdT09BOtlNS9IAXUH9nuQ\"><span style=\"font-weight: 400;\">Uztura piram\u012bda b\u0113rniem vecum\u0101 no 7 l\u012bdz 10 gadiem<\/span><\/a><span style=\"font-weight: 400;\">, ko var izp\u0113t\u012bt un pabeigt kop\u0101 ar savu b\u0113rnu.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Da\u017ei nov\u0113rojumi par to, k\u0101 b\u0113rnu vesel\u012bgs uzturs at\u0161\u0137iras no pieaugu\u0161o uztura:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B\u0113rniem (\u012bpa\u0161i z\u012bdai\u0146iem) ir nepiecie\u0161ama daudz liel\u0101ka \u016bdens deva nek\u0101 pieaugu\u0161ajiem. Pieaugu\u0161ajam nepiecie\u0161amais \u016bdens daudzums ir 28\u201335 ml uz \u0137erme\u0146a svara kilogramu, bet 4\u20136 gadus veciem b\u0113rniem tas ir aptuveni 75\u2013100 ml uz \u0137erme\u0146a svara kg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">B\u0113rni bie\u017ei vien ir jut\u012bg\u0101ki pret cukuru un piedev\u0101m (konservantiem, pestic\u012bdiem utt.), t\u0101p\u0113c ir v\u0113rts no tiem, ja iesp\u0113jams, izvair\u012bties vai lietot tos apzin\u0101ti.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kad vien iesp\u0113jams, dodiet priek\u0161roku p\u0101rtikas produktiem ar zemu s\u0101ls saturu un viet\u0113jiem vai biolo\u0123iskiem p\u0101rtikas produktiem.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Piev\u0113rsiet uzman\u012bbu ar p\u0101rtiku saist\u012btaj\u0101m v\u0113rt\u012bb\u0101m un psiholo\u0123iskajiem faktoriem. Izvairieties no sod\u012b\u0161anas un apbalvo\u0161anas ar \u0113dienu un \u013caujiet izv\u0113l\u0113ties starp vair\u0101kiem vesel\u012bgiem p\u0101rtikas produktiem.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Padar\u012bt vesel\u012bgu \u0113\u0161anu b\u0113rniem jautru var b\u016bt lielisks veids, k\u0101 pal\u012bdz\u0113t vi\u0146iem att\u012bst\u012bt vesel\u012bgus paradumus. \u0160eit ir da\u017ei piem\u0113ri, k\u0101 j\u016bs varat pal\u012bdz\u0113t b\u0113rniem iem\u0101c\u012bties izv\u0113l\u0113ties p\u0101rtiku rota\u013c\u012bg\u0101 veid\u0101 un t\u0101d\u0113j\u0101di att\u012bst\u012bt pozit\u012bvas attiec\u012bbas ar vesel\u012bgu p\u0101rtiku.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ja iesp\u0113jams, iesaistiet b\u0113rnus ikned\u0113\u013cas \u0113dienkartes pl\u0101no\u0161an\u0101 un \u0113diena gatavo\u0161anas proces\u0101. B\u0113rni var izv\u0113l\u0113ties un pagatavot vesel\u012bgas sast\u0101vda\u013cas un piedal\u012bties vienk\u0101r\u0161os gatavo\u0161anas so\u013cos. Tas vi\u0146iem pal\u012bdz\u0113s veidot pozit\u012bvas attiec\u012bbas ar \u0113dienu un veicin\u0101s zin\u0101tk\u0101ri par jaun\u0101m gar\u0161\u0101m.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pasniedziet \u0113dienu rota\u013c\u012bg\u0101 un jautr\u0101 veid\u0101, piem\u0113ram, pied\u0101v\u0101jiet \u0113dienu interesant\u0101s form\u0101s, izveidojiet dz\u012bvnieku sejas vai citus jautrus att\u0113lus no d\u0101rze\u0146u un aug\u013cu \u0161\u0137\u0113l\u012bt\u0113m, kop\u012bgi izdom\u0101jiet jautrus nosaukumus \u0113dienam utt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Izmantojiet darba lapas, kas saist\u012btas ar vesel\u012bgu uzturu. Tie\u0161saist\u0113 varat atrast ar\u012b bezmaksas darba lapas, kuras varat lejupiel\u0101d\u0113t un izdruk\u0101t, piem. <\/span><a href=\"https:\/\/www.ponniaabits.ee\/toolehed-%C2%A8mangime-poodi%C2%A8\/\"><span style=\"font-weight: 400;\">&quot;Sp\u0113l\u0113sim veikalu&quot;<\/span><\/a><span style=\"font-weight: 400;\"> un <\/span><a href=\"https:\/\/www.ponniaabits.ee\/tegelusvihik-%c2%a8toit%c2%a8\/\"><span style=\"font-weight: 400;\">aktivit\u0101\u0161u gr\u0101mata par \u0113dienu<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Organiz\u0113jiet izaicin\u0101jumu \u201cIzm\u0113\u0123ini kaut ko jaunu\u201d, kur\u0101 b\u0113rni var izm\u0113\u0123in\u0101t jaunus aug\u013cus, d\u0101rze\u0146us vai citus vesel\u012bgus p\u0101rtikas produktus. Tas var b\u016bt jautrs veids, k\u0101 atkl\u0101t jaunas gar\u0161as.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ja iesp\u0113jams, kop\u0101 ar b\u0113rnu audz\u0113jiet da\u017e\u0101dus augus uz palodzes, d\u0101rza gabali\u0146\u0101 vai siltumn\u012bc\u0101. B\u0113rni var sp\u0113l\u0113t d\u0101rznieku lomus un audz\u0113t savu \u201cvesel\u012bgo d\u0101rzu\u201d. Vi\u0146i var izv\u0113l\u0113ties da\u017e\u0101dus augus, iem\u0101c\u012bties tos audz\u0113t un visbeidzot baud\u012bt ra\u017eu.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/tarkvanem.ee\/toitumine\/\"><span style=\"font-weight: 400;\">No inform\u0101cijas port\u0101la tarkvanem.ee, kas izveidots vec\u0101kiem<\/span><\/a><span style=\"font-weight: 400;\"> J\u016bs varat atrast uztura ieteikumus pa vecuma grup\u0101m. Ir izveidots port\u0101ls b\u0113rniem un jaunie\u0161iem. <\/span><a href=\"https:\/\/fiidikaru.toitumine.ee\/\"><span style=\"font-weight: 400;\">F\u012bdi l\u0101cis<\/span><\/a><span style=\"font-weight: 400;\">, kur vienk\u0101r\u0161\u0101 un rota\u013c\u012bg\u0101 veid\u0101 tiek sniegti \u0113dienu izv\u0113les piem\u0113ri, sp\u0113les laik\u0101 varat p\u0101rbaud\u012bt savas zin\u0101\u0161anas par m\u012btiem un uztura ieteikumiem, k\u0101 ar\u012b skat\u012bties video par attiec\u012bgo t\u0113mu.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Vesel\u012bgs uzturs m\u016bsdien\u0101s Vesel\u012bgs uzturs noz\u012bm\u0113 daudzveid\u012bga un sabalans\u0113ta uztura lieto\u0161anu, lai organisms sa\u0146emtu visas nepiecie\u0161am\u0101s uzturvielas un rezult\u0101t\u0101 m\u0113s b\u016btu veseli un justos labi. SATURA R\u0100D\u012aT\u0100JS Vesel\u012bbas uzved\u012bbas statistika Ieteikumi vesel\u012bgam uzturam Vesel\u012bgas \u0113\u0161anas receptes un gr\u0101matas K\u0101 sagatavot vesel\u012bga uztura pl\u0101nu\u2026<\/p>","protected":false},"author":16,"featured_media":4372,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[190,189,93],"tags":[152,89,138,168,154,155,156,62,167],"class_list":["post-4368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kehakaal","category-toidulisandid","category-toitumine","tag-dieet","tag-kehamassiindeks","tag-kmi","tag-liikumine","tag-menuu","tag-retseptid","tag-tervis","tag-toitumine","tag-vaimne-tervis","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>Tervislik toitumine - p\u00f5him\u00f5tted ja retseptid - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Soovitusi tervislikuks toitumiseks t\u00f6\u00f6l, kontoris ja kodus. 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