{"id":4577,"date":"2024-12-08T17:02:39","date_gmt":"2024-12-08T15:02:39","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=4577"},"modified":"2024-12-08T17:02:39","modified_gmt":"2024-12-08T15:02:39","slug":"veseligs-uzturs-strauja-dzives-ritma","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/veseligs-uzturs-strauja-dzives-ritma\/","title":{"rendered":"Vesel\u012bgs uzturs strauj\u0101 dz\u012bves ritm\u0101"},"content":{"rendered":"

Vesel\u012bgs uzturs var b\u016bt izaicin\u0101jums, jo saspringts darba grafiks un ros\u012bgi vakari var atst\u0101t maz laika \u0113dienrei\u017eu pl\u0101no\u0161anai. P\u0113d\u0113j\u0101 br\u012b\u017ea vakari\u0146u ideju mekl\u0113\u0161ana var apdraud\u0113t j\u016bsu \u0113diena kvalit\u0101ti un uzturv\u0113rt\u012bbu, radot liel\u0101ku k\u0101rdin\u0101jumu izv\u0113l\u0113ties \u0101tr\u0101s \u0113din\u0101\u0161anas vai viet\u0113jo restor\u0101nu. \u0160eit ir da\u017ei padomi, kas pal\u012bdz\u0113s jums uztur\u0113t regul\u0101ras, gardas un barojo\u0161as ve\u0123et\u0101ra malt\u012btes.<\/strong><\/p>\n

Pl\u0101nojiet ned\u0113\u013cas \u0113dienkarti<\/strong><\/h2>\n

Pl\u0101nojot \u0113dienreizes iepriek\u0161, n\u0101kam\u0101s dienas vakari\u0146as var s\u0101kt gatavot jau iepriek\u0161\u0113j\u0101 dien\u0101. Gatavo\u0161ana var ietvert d\u0101rze\u0146u mazg\u0101\u0161anu un sasmalcin\u0101\u0161anu, k\u0101 ar\u012b nepiecie\u0161amo sast\u0101vda\u013cu iepirk\u0161anu. \u0112dienkartes pl\u0101no\u0161ana ar\u012b sniedz jums kaut ko gardu, ko gaid\u012bt. T\u0101 ar\u012b pal\u012bdz izvair\u012bties no p\u0113d\u0113j\u0101 br\u012b\u017ea stresa un steigas, kas var novest pie nevesel\u012bgas p\u0101rtikas izv\u0113les.<\/p>\n

Saglab\u0101jiet malt\u012btes vienk\u0101r\u0161as<\/strong><\/h2>\n

Receptes, kur\u0101s nepiecie\u0161amas 15 sast\u0101vda\u013cas un 30 so\u013ci, nav re\u0101las. Liel\u0101k\u0101 da\u013ca d\u0101rze\u0146u ir tik arom\u0101tiski un gar\u0161\u012bgi, ka tiem nepiecie\u0161ama tikai viena vai divas gar\u0161vielas. P\u0101r\u0101k ilga v\u0101r\u012b\u0161ana vai cep\u0161ana var at\u0146emt d\u0101rze\u0146iem svar\u012bgas uzturvielas. Cep\u0161ana cepe\u0161kr\u0101sn\u012b, gril\u0101 vai tvaic\u0113\u0161ana saglab\u0101 d\u0101rze\u0146u dabisko uzturv\u0113rt\u012bbu un kr\u0101sas. Ar\u012b vienk\u0101r\u0161u \u0113dienu pagatavo\u0161ana bie\u017ei vien aiz\u0146em maz\u0101k laika, kas ir svar\u012bgi dinamiskaj\u0101 dz\u012bves ritm\u0101.<\/p>\n

Sagatavot<\/strong><\/h2>\n

Augu izcelsmes olbaltumvielu pagatavo\u0161ana prasa laiku, ta\u010du, gatavojot da\u017e\u0101das pupi\u0146as un sasald\u0113jot t\u0101s, t\u0101s b\u016bs viegl\u0101k izmantot v\u0113l\u0101k. M\u0113rc\u0113jiet pupi\u0146as uz nakti, lai t\u0101s pagatavotos \u0101tr\u0101k. Pagatavojiet zupas, sal\u0101tus un m\u0101j\u0101s gatavotas m\u0113rces un uzglab\u0101jiet t\u0101s ledusskap\u012b, lai aiz\u0146emt\u0101kaj\u0101s dien\u0101s b\u016btu viegli pa\u0146emt l\u012bdzi pusdienas. Sv\u0113tdienas p\u0113cpusdien\u0101 pagatavota marin\u0101de padara makaronu vakari\u0146as vesel\u012bg\u0101kas un viegl\u0101k pagatavojamas. Sagatavo\u0161ana var ietvert ar\u012b liel\u0101ku daudzumu porcij\u0101s.<\/p>\n

\n

Izmantojiet p\u0101rpalikumus pusdien\u0101m<\/strong><\/h2>\n

P\u0101rpaliku\u0161os gril\u0113tos d\u0101rze\u0146us var pievienot kvinojai, br\u016bnajiem r\u012bsiem vai za\u013cajiem sal\u0101tiem, kurus var papildin\u0101t ar s\u0113kl\u0101m vai riekstiem. P\u0101rpaliku\u0161os r\u012bsus vai kvinoju var izmantot k\u0101 pild\u012bjumu paprik\u0101, sajaukt ar vesel\u012bgu olbaltumvielu, piem\u0113ram, tofu vai s\u0113n\u0113m, vai ar\u012b pagatavot augu izcelsmes kotletes vai burgerus. P\u0101rpalikumu izmanto\u0161ana pal\u012bdz samazin\u0101t p\u0101rtikas atkritumus un ietaupa laiku, jo katru reizi nav j\u0101gatavo jauna malt\u012bte.<\/p>\n

Dal\u012bties malt\u012bt\u0113s<\/strong><\/h2>\n

Da\u017e\u0101m \u0123imen\u0113m ir noder\u012bgi dal\u012bties \u0113dienu gatavo\u0161anas pien\u0101kumos ar draugiem vai \u0123imeni. Viena \u0123imene ir atbild\u012bga par vakari\u0146\u0101m noteikt\u0101s dien\u0101s (piem\u0113ram, pirmdien\u0101s un tre\u0161dien\u0101s), bet otra \u0123imene atnes vakari\u0146as cit\u0101s dien\u0101s (otrdien\u0101s un ceturtdien\u0101s). Tas nodro\u0161ina, ka vesel\u012bgas malt\u012btes ir pieejamas pat ned\u0113\u013cas noslogot\u0101kaj\u0101s dien\u0101s un stiprina draudz\u012bbu un \u0123imenes saites. Kop\u012bga \u0113dienu gatavo\u0161ana un dal\u012b\u0161an\u0101s var b\u016bt ar\u012b jautra un sabiedriska aktivit\u0101te, kas saved kop\u0101 \u0123imenes un draugus.<\/p>\n

Kopsavilkums<\/h2>\n

D\u017eona Hopkinsa Universit\u0101tes p\u0113t\u012bjumi liecina, ka m\u0101j\u0101s gatavotas malt\u012btes samazina tauku, s\u0101ls un cukura uz\u0146em\u0161anu un l\u012bdz pat 140 kalorij\u0101m vien\u0101 \u0113dienreiz\u0113, pal\u012bdzot samazin\u0101t svara pieauguma, diab\u0113ta un paaugstin\u0101ta asinsspiediena risku. Citi p\u0113t\u012bjumi liecina, ka \u0113diena gatavo\u0161ana m\u0101j\u0101s var pal\u012bdz\u0113t pret depresiju, trauksmi un cit\u0101m gar\u012bg\u0101s vesel\u012bbas probl\u0113m\u0101m. Psihologi ir atkl\u0101ju\u0161i, ka \u0113diena gatavo\u0161anas process palielina pozit\u012bvu smadze\u0146u aktivit\u0101ti, mazina stresu un palielina p\u0101rliec\u012bbu, koncentr\u0113\u0161an\u0101s sp\u0113jas un pa\u0161apzi\u0146u. \u0112diena gatavo\u0161ana var b\u016bt ar\u012b rado\u0161a izpausme, kas sniedz gandar\u012bjumu un prieku.<\/p>\n

Izm\u0113\u0123iniet \u0161os padomus \u0161oned\u0113\u013c un p\u0101rliecinieties, k\u0101 j\u016bsu malt\u012btes k\u013c\u016bst gard\u0101kas un vesel\u012bg\u0101kas! Vesel\u012bgai \u0113\u0161anai nav j\u0101b\u016bt sare\u017e\u0123\u012btai vai laikietilp\u012bgai. Ar da\u017e\u0101m vienk\u0101r\u0161\u0101m izmai\u0146\u0101m un sagatavo\u0161an\u0101s darbiem ikviens var baud\u012bt gardas un barojo\u0161as ve\u0123et\u0101ras malt\u012btes, kas atbalsta vesel\u012bbu un labsaj\u016btu.<\/p>\n<\/div>\n

\n

Avots: <\/em>https:\/\/sdarm.org\/news-events\/news\/2016-10-20\/eating-healthy-busy-schedule<\/a><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

Tervislik toitumine v\u00f5ib olla v\u00e4ljakutse, kuna kiire t\u00f6\u00f6graafiku ja sisutihedate \u00f5htute t\u00f5ttu v\u00f5ib toitude planeerimiseks v\u00e4he aega j\u00e4\u00e4da. Viimase hetke \u00f5htus\u00f6\u00f6giideede otsimine v\u00f5ib v\u00e4hendada toidu kvaliteeti ja toitev\u00e4\u00e4rtust, muutes kiirtoidu v\u00f5i kohaliku restorani pakutava ahvatlevamaks. Siin on m\u00f5ned n\u00e4pun\u00e4ited, mis…<\/p>","protected":false},"author":16,"featured_media":4578,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94,96,93],"tags":[63,139,62,167],"class_list":["post-4577","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fuusiline-tervis","category-tervis","category-toitumine","tag-elustiil","tag-fuusiline-tervis","tag-toitumine","tag-vaimne-tervis","entry","has-media"],"acf":[],"yoast_head":"\nTervislik toitumine kiire elutempo juures - Terve Elu Keskus<\/title>\n<meta name=\"description\" content=\"Tervislik toitumine v\u00f5ib olla v\u00e4ljakutse, kuna kiire t\u00f6\u00f6graafiku ja sisutihedate \u00f5htute t\u00f5ttu v\u00f5ib toitude planeerimiseks v\u00e4he aega j\u00e4\u00e4da.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/terveelukeskus.ee\/lv\/veseligs-uzturs-strauja-dzives-ritma\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tervislik toitumine kiire elutempo juures - 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