{"id":4568,"date":"2024-12-08T16:50:06","date_gmt":"2024-12-08T14:50:06","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4568"},"modified":"2024-12-08T16:50:06","modified_gmt":"2024-12-08T14:50:06","slug":"uztura-maksla","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/uztura-maksla\/","title":{"rendered":"Uztura m\u0101ksla"},"content":{"rendered":"<p><strong>Iedom\u0101jieties, ka esat ieg\u0101d\u0101jies savu sap\u0146u automa\u0161\u012bnu. Viss ir vienk\u0101r\u0161i perfekti, katra deta\u013ca ir sav\u0101s viet\u0101s. Ko j\u016bs dar\u012btu, ja redz\u0113tu, ka degvielas tvertn\u0113 s\u0101k pietr\u016bkt degvielas? J\u016bs dro\u0161i vien uzpild\u012bj\u0101t to ar degvielu, ko iesaka r\u016bpn\u012bcas rokasgr\u0101mata. Ja j\u016bs paman\u012btu, ka motore\u013c\u013cas l\u012bmenis s\u0101k pietr\u016bkt, j\u016bs nelietu taj\u0101 \u016bdeni vai cepamo e\u013c\u013cu. Tas nebeigtos labi.<\/strong><\/p>\n<p>Ar\u012b m\u016bsu \u0137ermenis ir sare\u017e\u0123\u012bts meh\u0101nisms, un \u012bsti nav svar\u012bgi, ko un k\u0101 m\u0113s \u0113dam.<\/p>\n<h2>Kam j\u0101piev\u0113r\u0161 uzman\u012bba uztur\u0101? Ar ko s\u0101kt?<\/h2>\n<p>Og\u013chidr\u0101ti, tauki, olbaltumvielas, vitam\u012bni, miner\u0101lvielas\u2026 Tas viss \u0161\u0137iet tik mulsino\u0161i un sare\u017e\u0123\u012bti, ka cilv\u0113ki bie\u017ei vien pat neuztraucas par to dom\u0101t. Paties\u012bb\u0101 \u0113\u0161anas zin\u0101tnei nevajadz\u0113tu b\u016bt tik sare\u017e\u0123\u012btai. \u0160eit ir da\u017ei \u0101tri padomi, kas pal\u012bdz\u0113s j\u016bsu ce\u013cojum\u0101.<\/p>\n<p><strong>Og\u013chidr\u0101ti: <\/strong>Og\u013chidr\u0101tiem vajadz\u0113tu veidot liel\u0101ko da\u013cu m\u016bsu uztura. Ir svar\u012bgi nodro\u0161in\u0101t, lai tie b\u016btu p\u0113c iesp\u0113jas dabisk\u0101k\u0101 form\u0101, kas noz\u012bm\u0113, ka tie ir p\u0113c iesp\u0113jas maz\u0101k apstr\u0101d\u0101ti. Laba izv\u0113le ir pilngraudu produkti, p\u0101k\u0161augi, aug\u013ci un d\u0101rze\u0146i.<\/p>\n<p><strong>Olbaltumvielas: <\/strong>Olbaltumvielas ir svar\u012bgs \u0161\u016bnu pamatelements. Mums ir nepiecie\u0161amas olbaltumvielas audu atjauno\u0161anai un aug\u0161anai. Labi olbaltumvielu avoti ir piens, olas un visi citi dz\u012bvnieku izcelsmes p\u0101rtikas produkti. Augu izcelsmes olbaltumvielu avoti ir p\u0101k\u0161augi.<\/p>\n<p><strong>Tauki:<\/strong> Bie\u017ei vien m\u0113s \u0113dam p\u0101r\u0101k daudz tauku, jo mums pat\u012bk \u0113diens, kas gatavots ar taukiem. Piem\u0113ram, cepti kartupe\u013ci sal\u012bdzin\u0101jum\u0101 ar v\u0101r\u012btiem kartupe\u013ciem. Paties\u012bb\u0101 nav labi p\u0101rsp\u012bl\u0113t ar taukiem. J\u0101izvair\u0101s no ceptiem \u0113dieniem, \u0101tri pagatavojamiem \u0113dieniem, p\u012br\u0101giem, \u010dipsiem.<\/p>\n<p>Ir ar\u012b labi zin\u0101t, k\u0101dus taukus izv\u0113l\u0113ties. Labie tauki ir nepiecie\u0161ami m\u016bsu \u0137ermenim. Labv\u0113l\u012bgos taukus var uz\u0146emt, piem\u0113ram, \u0113dot taukainas zivis, avokado, riekstus, s\u0113klas un ol\u012bve\u013c\u013cu.<\/p>\n<p><strong>Vitam\u012bni:<\/strong> Ja m\u0113s \u0113dam daudzveid\u012bgu uzturu, mums parasti nav nepiecie\u0161ams uz\u0146emt papildu vitam\u012bnus no bund\u017eas. Iz\u0146\u0113mums ir D vitam\u012bns, kas m\u016bsu klimatiskajos apst\u0101k\u013cos noteikti j\u0101uz\u0146em.<\/p>\n<p>Noteiktos dz\u012bves posmos vai vesel\u012bbas probl\u0113mu gad\u012bjum\u0101 var b\u016bt nepiecie\u0161ami ar\u012b citi vitam\u012bni. Ieteicams konsult\u0113ties ar \u0101rstu un uzklaus\u012bt vi\u0146a\/vi\u0146as padomus.<\/p>\n<p><strong>Miner\u0101li:<\/strong> Ja m\u0113s \u0113dam daudzveid\u012bgu uzturu, mums parasti nekas nav j\u0101\u0113d no konserviem. Tie var b\u016bt noder\u012bgi noteiktos dz\u012bves posmos vai vesel\u012bbas probl\u0113mu gad\u012bjum\u0101. Ar\u012b \u0161eit jums vajadz\u0113tu konsult\u0113ties ar savu \u0101rstu un uzklaus\u012bt vi\u0146u.<\/p>\n<h2>Ko likt uz \u0161\u0137\u012bvja?<\/h2>\n<ul>\n<li>Galven\u0101 uzman\u012bba j\u0101piev\u0113r\u0161 aug\u013ciem un d\u0101rze\u0146iem, kam seko s\u0113klas, p\u0101k\u0161augi, l\u0113cas un graudaugi.<\/li>\n<li>Rieksti un vesel\u012bgas e\u013c\u013cas (piem\u0113ram, ol\u012bve\u013c\u013ca) neliel\u0101 daudzum\u0101 ar\u012b ir \u013coti labi.<\/li>\n<li>Uztur\u0101 j\u0101iek\u013cauj neliels daudzums ga\u013cas, ga\u013cas produktu un piena produktu.<\/li>\n<li>J\u0101izvair\u0101s no p\u0101r\u0101k p\u0101rstr\u0101d\u0101tiem p\u0101rtikas produktiem, \u0101tr\u0101s \u0113din\u0101\u0161anas un balt\u0101 cukura.<\/li>\n<\/ul>\n<p>Atcer\u0113simies \u0161\u0137\u012bvja likumu:<\/p>\n<ul>\n<li>pusei no \u0161\u0137\u012bvja j\u0101b\u016bt d\u0101rze\u0146iem;<\/li>\n<li>ceturtda\u013ca \u0161\u0137\u012bvja pieder olbaltumviel\u0101m: ziv\u012bm, ga\u013cai, piena produktiem vai p\u0101k\u0161augiem;<\/li>\n<li>ceturtda\u013ca \u0161\u0137\u012bvja piedev\u0101m: kartupe\u013ciem, r\u012bsiem, gri\u0137iem utt.<\/li>\n<\/ul>\n<h2>Gatavo\u0161anai j\u0101b\u016bt vienk\u0101r\u0161ai!<\/h2>\n<p>Ne viss ir j\u0101gatavo un j\u0101apstr\u0101d\u0101 ilgu laiku. Da\u017eas lietas ir labi \u0113st ar\u012b svaig\u0101 veid\u0101. Ja net\u0113r\u0113jat p\u0101r\u0101k daudz laika \u0113diena gatavo\u0161anai, jums ir vair\u0101k laika un ener\u0123ijas, lai dom\u0101tu un pl\u0101notu, lai j\u016bsu malt\u012btes b\u016btu barojo\u0161as un daudzveid\u012bgas. P\u0101r\u0101k p\u0101rstr\u0101d\u0101ti p\u0101rtikas produkti parasti mums nav labi, jo tie zaud\u0113 savu uzturv\u0113rt\u012bbu.<\/p>\n<p>Vispirms ir labi ap\u0113st svaigus sal\u0101tus. Tas pal\u012bdz izvair\u012bties no p\u0101r\u0113\u0161an\u0101s, jo sal\u0101ti ir bag\u0101ti ar \u0161\u0137iedrviel\u0101m un piepilda ku\u0146\u0123i. T\u0101d\u0101 veid\u0101 nerad\u012bsies v\u0113lme ap\u0113st p\u0101r\u0101k daudz pamat\u0113diena. \u0160aj\u0101 br\u012bd\u012b j\u0101\u0146em v\u0113r\u0101, ka ne katra organisms panes j\u0113lu p\u0101rtiku. J\u0101ieklaus\u0101s sav\u0101s saj\u016bt\u0101s.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4570 alignright\" src=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/woman-is-eating-meal-with-plate-food-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/woman-is-eating-meal-with-plate-food-300x300.jpg 300w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/woman-is-eating-meal-with-plate-food-1600x1600.jpg 1600w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/woman-is-eating-meal-with-plate-food-768x768.jpg 768w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/woman-is-eating-meal-with-plate-food-1536x1536.jpg 1536w, https:\/\/terveelukeskus.ee\/wp-content\/uploads\/2024\/12\/woman-is-eating-meal-with-plate-food.jpg 1920w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<h2>Nesteidzieties!<\/h2>\n<p>Ko\u0161\u013c\u0101jiet \u0113dienu l\u0113n\u0101m. Jo vair\u0101k ko\u0161\u013c\u0101jat, jo maz\u0101k j\u0101str\u0101d\u0101 j\u016bsu ku\u0146\u0123im.<\/p>\n<p>\u0112dot l\u0113n\u0101m, j\u016bs dodat sav\u0101m smadzen\u0113m laiku fiks\u0113t, kad esat pa\u0113dis. T\u0101d\u0101 veid\u0101 ir maz\u0101ka iesp\u0113ja p\u0101r\u0113sties. L\u0113na \u0113\u0161ana ar\u012b pal\u012bdz izvair\u012bties no emocion\u0101las \u0113\u0161anas ieraduma. Emocion\u0101la \u0113\u0161ana ir tad, kad m\u0113s m\u0113dzam \u0113st daudz, kad esam slikt\u0101 garast\u0101vokl\u012b vai stresa st\u0101vokl\u012b.<\/p>\n<p>Ja tu pal\u0113nini tempu, ir pien\u0101cis laiks sev pajaut\u0101t, k\u0101p\u0113c es \u0113du \u0161o \u0113dienu.<\/p>\n<h2>\u0112diet noteikt\u0101 laik\u0101, neuzkodiet<\/h2>\n<p>Da\u017ei cilv\u0113ki dienas laik\u0101 \u0113d vair\u0101kas nelielas malt\u012btes, bet vairums cilv\u0113ku tradicion\u0101li \u0113d brokastis, pusdienas un vakari\u0146as.<\/p>\n<p>\u0112\u0161ana regul\u0101r\u0101 laik\u0101 bez uzkod\u0101m pal\u012bdz\u0113s izvair\u012bties no nevesel\u012bga \u0113diena, ko uzkodas bie\u017ei satur. Tas ar\u012b pal\u012bdz\u0113s at\u0161\u0137irt izsalkumu no sl\u0101p\u0113m. P\u0113t\u012bjumi liecina, ka cilv\u0113ki bie\u017ei vien neat\u0161\u0137ir izsalkumu no sl\u0101p\u0113m. T\u0101p\u0113c, ja dienas laik\u0101 j\u016btat izsalkumu, iesp\u0113jams, jums vajadz\u0113tu izdzert gl\u0101zi \u016bdens.<\/p>\n<h2>\u0112d vesel\u012bgi!<\/h2>\n<p>Tas ir gr\u016bti ikvienam, kam gar\u0161as k\u0101rpi\u0146as ir uz m\u0113les. \u0100tr\u0101 \u0113din\u0101\u0161ana, deserti, taukaini un saldi \u0113dieni labi smar\u017eo un br\u012bni\u0161\u0137\u012bgi gar\u0161o, un tie vilina m\u016bs \u0113st. Diem\u017e\u0113l tie\u0161i no \u0161iem \u0113dieniem mums vajadz\u0113tu izvair\u012bties visvair\u0101k. Ide\u0101l\u0101 gad\u012bjum\u0101 pirms katras \u0113dienreizes vajadz\u0113tu paskat\u012bties uz savu \u0161\u0137\u012bvi un pajaut\u0101t sev, vai \u0161is \u0113diens man ir labs vai slikts.<\/p>\n<p><strong>Bonuss:<\/strong>\u00a0Centieties katru dienu \u0113st da\u017e\u0101das lietas. Piem\u0113ram, ja \u0161odien \u0113d\u0101t burk\u0101nus, tad r\u012bt \u0113diet bietes un aizn\u0101kamdien r\u0101ce\u0146us. Ir labi \u0113st da\u017e\u0101du kr\u0101su d\u0101rze\u0146us visas dienas garum\u0101, tad j\u016bs b\u016bsiet p\u0101rliecin\u0101ti, ka j\u016bsu uzturs ir daudzveid\u012bgs un j\u016bs sa\u0146emsiet visu nepiecie\u0161amo.<\/p>\n<h2>Ko ir par\u0101d\u012bju\u0161i p\u0113t\u012bjumi?<\/h2>\n<p>Sept\u012bt\u0101s dienas adventisti ir slaveni ar savu ap\u0146em\u0161anos uzraudz\u012bt savus uztura paradumus un dz\u012bvesveidu. Loma Lindas Universit\u0101te ir veikusi vair\u0101kus ilgtermi\u0146a p\u0113t\u012bjumus, lai noskaidrotu saist\u012bbu starp uzturu, dz\u012bvesveidu un slim\u012bb\u0101m.<\/p>\n<p>Jaun\u0101kaj\u0101 adventistu vesel\u012bbas p\u0113t\u012bjum\u0101 (Adventist Health Study-2: 2002), kas s\u0101k\u0101s 2002. gad\u0101 un joproj\u0101m turpin\u0101s, piedaloties 96\u00a0000 adventistu vecum\u0101 no 30 gadiem, l\u012bdz \u0161im ir atkl\u0101ts:<\/p>\n<ul>\n<li>Dati liecina par vienm\u0113r\u012bgu svara pieaugumu no ve\u0123et\u0101rie\u0161iem uz neve\u0123et\u0101rie\u0161iem. Piem\u0113ram, 55 gadus veci v\u012brie\u0161i un sievietes veg\u0101ni sver aptuveni par 13 kg maz\u0101k nek\u0101 l\u012bdz\u012bga auguma neve\u0123et\u0101rie\u0161i;<\/li>\n<li>holester\u012bna l\u012bmenim, diab\u0113tam, paaugstin\u0101tam asinsspiedienam un vielmai\u0146as sindromam bija vien\u0101da tendence \u2013 jo tuv\u0101k ve\u0123et\u0101rismam, jo maz\u0101ks risks;<\/li>\n<li>V\u0101r\u012btu za\u013co d\u0101rze\u0146u, br\u016bno r\u012bsu, p\u0101k\u0161augu un \u017e\u0101v\u0113tu aug\u013cu pat\u0113ri\u0146\u0161 bija saist\u012bts ar samazin\u0101tu resn\u0101s zarnas polipu risku;<\/li>\n<li>Ve\u0123et\u0101risms nebija saist\u012bts ar zem\u0101ku D vitam\u012bna l\u012bmeni.<\/li>\n<\/ul>\n<p>NB! Vis\u0101s jom\u0101s ir labi atcer\u0113ties m\u0113ren\u012bbu un sapr\u0101t\u012bgumu.<\/p>\n<p><em>Avoti:<\/em><\/p>\n<p><em><a title=\"\" href=\"https:\/\/publichealth.llu.edu\/sites\/publichealth.llu.edu\/files\/docs\/sph-ahs-overview.pdf\" data-original-title=\"\">https:\/\/publichealth.llu.edu\/sites\/publichealth.llu.edu\/files\/docs\/sph-ahs-overview.pdf<\/a><\/em><br \/>\n<em><a title=\"\" href=\"https:\/\/www.seventhdayadventistdiet.com\/nutrition-principle\/\" data-original-title=\"\">https:\/\/www.seventhdayadventistdiet.com\/nutrition-principle\/<\/a><\/em><br \/>\n<em><a title=\"\" href=\"https:\/\/adventistreview.org\/magazine-article\/lets-celebrate-nutrition\/\" data-original-title=\"\">https:\/\/adventistreview.org\/magazine-article\/lets-celebrate-nutrition\/<\/a><\/em><\/p>","protected":false},"excerpt":{"rendered":"<p>Iedom\u0101jieties, ka esat ieg\u0101d\u0101jies savu sap\u0146u automa\u0161\u012bnu. Viss ir vienk\u0101r\u0161i perfekti, katra deta\u013ca ir sav\u0101s viet\u0101s. Ko j\u016bs dar\u012btu, ja redz\u0113tu, ka degvielas tvertn\u0113 s\u0101k pietr\u016bkt degvielas? J\u016bs dro\u0161i vien uzpild\u012bj\u0101t to ar degvielu, ko iesaka r\u016bpn\u012bcas rokasgr\u0101mata. Ja paman\u0101t, ka motore\u013c\u013cas l\u012bmenis ir zems, tad\u2026<\/p>","protected":false},"author":16,"featured_media":4569,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[96,93],"tags":[63,139,156,62],"class_list":["post-4568","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis","category-toitumine","tag-elustiil","tag-fuusiline-tervis","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>Toitumise kunst - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Anname l\u00fchidalt n\u00e4pun\u00e4iteid, mille j\u00e4rgimine aitab toitumist lihtsalt, aga efektiivselt ja p\u00fcsivalt tervislikuks muuta.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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