{"id":89108,"date":"2026-01-19T14:09:57","date_gmt":"2026-01-19T14:09:57","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=89108"},"modified":"2026-04-18T14:09:26","modified_gmt":"2026-04-18T13:09:26","slug":"pretveza-lidzeklis-deivids-servans-sreibers","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=89108&lang=lv","title":{"rendered":"Pretv\u0113\u017ea l\u012bdzeklis \u2013 Deivids Servans \u0160reibers"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\"><\/div>\n<\/div>\n\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Pretv\u0113\u017ea<\/strong><\/h1>\n\n\n\n<p>Deivids Servan-\u0160reibers ir fran\u010du \u0101rsts<em>,<\/em> neiropsihiatrs un p\u0113tnieks. <em>\u201eP\u0113c divreiz\u0113jas \u0101rst\u0113\u0161an\u0101s no \u013caundab\u012bga <a href=\"https:\/\/en.wikipedia.org\/wiki\/Brain_cancer\">smadze\u0146u audz\u0113ja<\/a> Deivids k\u013cuva par vado\u0161o fig\u016bru <a href=\"https:\/\/en.wikipedia.org\/wiki\/Integrative_medicine\">integr\u0113t\u0101s medic\u012bnas<\/a> pieejas izmanto\u0161an\u0101 <a href=\"https:\/\/en.wikipedia.org\/wiki\/Cancer\">v\u0113\u017ea<\/a> profilaks\u0113 un \u0101rst\u0113\u0161an\u0101. Vi\u0146\u0161 populariz\u0113ja savas zin\u0101\u0161anas, vadot semin\u0101rus, lasot lekcijas, rakstot gr\u0101matas, blogu un audio gr\u0101matas. 2011. gada 24. j\u016blij\u0101, gandr\u012bz 20 gadus p\u0113c diagnozes, vi\u0146\u0161 nomira no <em>v\u0113\u017ea<\/em>.\u201d (Avots: <a href=\"https:\/\/en.wikipedia.org\/wiki\/David_Servan-Schreiber\">Wikipedia<\/a>)<\/em><\/p>\n\n\n\n<p>Visas Deivida Servana-\u0160raibra gr\u0101matas ir v\u0113rstas uz to, lai pal\u012bdz\u0113tu samazin\u0101t v\u0113\u017ea risku. Turkl\u0101t t\u0101s sniedz ieteikumus ar\u012b citu hronisku slim\u012bbu, piem\u0113ram, diab\u0113ta, de\u0123enerat\u012bvo slim\u012bbu, k\u0101 Parkinsona un Alcheimera slim\u012bbas, un daudzu citu slim\u012bbu profilaksei.<\/p>\n\n\n\n<p>Ir v\u0113rt\u012bgi iepaz\u012bties ar Deivida Servana-\u0160raibera darbu k\u0101 ce\u013cvedi vesel\u012bga dz\u012bvesveida uztur\u0113\u0161anai. Tom\u0113r ir svar\u012bgi atcer\u0113ties, ka vi\u0146a padomi nekad nedr\u012bkst aizst\u0101t \u0101rsta vai vesel\u012bbas apr\u016bpes speci\u0101lista individu\u0101los ieteikumus.<\/p>\n\n\n\n<p>Zem\u0101k apkopot\u0101s galven\u0101s vadl\u012bnijas ir \u0146emtas no vi\u0146a gr\u0101matas <em>&#8220;<strong>\u0136ermenis m\u012bl paties\u012bbu<\/strong>&#8220;<\/em> (fran\u010du valod\u0101: <em>&#8220;Notre corps aime la v\u00e9rit\u00e9&#8221;<\/em>). \u0160is saturs ir pieejams ar\u012b fran\u010du valod\u0101 <em>Psychologies<\/em> t\u012bmek\u013ca vietn\u0113 (<em><a href=\"https:\/\/www.psychologies.com\/Bien-etre\/Sante\/David-Servan-Schreiber\/Articles-et-Dossiers\/20-conseils-pour-une-vie-plus-saine\" target=\"_blank\" rel=\"noreferrer noopener\">saite<\/a><\/em>) un ang\u013cu valod\u0101 <em>Healing Journeys<\/em> t\u012bmek\u013ca vietn\u0113 (<a href=\"https:\/\/healingjourneys.org\/20-new-anticancer-rules\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>saite<\/em><\/a>).<\/p>\n\n\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Citatas no Deivida Servana-\u0160raibera<\/strong><\/h3>\n\n\n\n<p class=\"has-text-align-center\"><em><strong>&#8220;Man bie\u017ei jaut\u0101, vai ir iesp\u0113jams vesel\u012bgus ieradumus apkopot da\u017eos vienk\u0101r\u0161os, viegli atceramos noteikumos. Esmu centies apkopot visu, ko esmu iem\u0101c\u012bjies \u0161aj\u0101 jom\u0101 p\u0113d\u0113jo divdesmit gadu laik\u0101, praktiz\u0113jot integrat\u012bvo medic\u012bnu. Rezult\u0101ts ir divdesmit padomi. Zinu, ka tie darbojas man, un ceru, ka tie nes\u012bs laimi ar\u012b jums!&#8221;<\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>P\u0101rtikas vadl\u012bnijas<\/strong><\/h1>\n\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Izv\u0113lies retro stilu:<\/strong><\/h2>\n\n\n\n<p>J\u016bsu galvenajam \u0113dienam vajadz\u0113tu sast\u0101v\u0113t no 80 % d\u0101rze\u0146iem un 20 % dz\u012bvnieku olbaltumviel\u0101m, t\u0101pat k\u0101 sen\u0101k. Izv\u0113lieties pretstatu ceturtda\u013cas m\u0101rci\u0146as hamburgeram, kas p\u0101rkl\u0101ts ar simbolisku aisberga sal\u0101tu lapu un an\u0113misku tom\u0101tu \u0161\u0137\u0113li. Ga\u013ca j\u0101lieto ar m\u0113ru, lai uzlabotu gar\u0161u, t\u0101pat k\u0101 sen\u0101k, kad t\u0101 bija defic\u012bts, un t\u0101 nedr\u012bkst b\u016bt \u0113diena galven\u0101 sast\u0101vda\u013ca.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sajauc un kombin\u0113 d\u0101rze\u0146us:<\/strong><\/h2>\n\n\n\n<p>Mainiet d\u0101rze\u0146us, ko \u0113dat no vienas malt\u012btes uz n\u0101kamo, vai sajauciet tos kop\u0101 \u2013 broko\u013ci ir efekt\u012bvs pretv\u0113\u017ea p\u0101rtikas produkts, un tie ir v\u0113l efekt\u012bv\u0101ki, ja tos kombin\u0113 ar tom\u0101tu m\u0113rci, s\u012bpoliem vai \u0137iplokiem. Pieradinieties pievienot s\u012bpolus, \u0137iplokus vai puravus visiem saviem \u0113dieniem, kad gatavojat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Izv\u0113lies biolo\u0123isko:<\/strong><\/h2>\n\n\n\n<p>Izv\u0113lieties biolo\u0123iskos produktus, kad vien iesp\u0113jams, bet atcerieties, ka vienm\u0113r ir lab\u0101k \u0113st broko\u013cus, kas ir biju\u0161i pak\u013cauti pestic\u012bdu iedarb\u012bbai, nek\u0101 visp\u0101r ne\u0113st broko\u013cus (tas pats attiecas uz jebkuriem citiem pretv\u0113\u017ea d\u0101rze\u0146iem).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Padariet to gar\u0161\u012bg\u0101ku:<\/strong><\/h2>\n\n\n\n<p>Pievienojiet kurkumu (ar melnajiem pipariem) gatavo\u0161anas laik\u0101 (gar\u0161\u012bgi sal\u0101tu m\u0113rc\u0113s!). \u0160\u012b dzelten\u0101 gar\u0161viela ir sp\u0113c\u012bg\u0101kais dabiskais pretiekaisuma l\u012bdzeklis.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Izlai\u017eiet kartupe\u013cus:<\/strong><\/h2>\n\n\n\n<p>Kartupe\u013ci paaugstina cukura l\u012bmeni asin\u012bs, kas var veicin\u0101t iekaisumu un v\u0113\u017ea att\u012bst\u012bbu. Tie satur ar\u012b lielu daudzumu pestic\u012bdu atlieku (tikt\u0101l, ka liel\u0101k\u0101 da\u013ca man paz\u012bstamo kartupe\u013cu audz\u0113t\u0101ju ne\u0113d pa\u0161i savus kartupe\u013cus).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ej zvejot:<\/strong><\/h2>\n\n\n\n<p>Divreiz vai tr\u012bsreiz ned\u0113\u013c\u0101 \u0113diet zivis \u2013 sard\u012bnes, skumbrijas un an\u0161ovi satur maz\u0101k dz\u012bvsudraba un PCB nek\u0101 liel\u0101kas zivis, piem\u0113ram, tunzivis. Izvairieties no zobenzivs un haizivs, kuras, p\u0113c FDA teikt\u0101, gr\u016btniec\u0113m nevajadz\u0113tu \u0113st, jo t\u0101s satur augstu pies\u0101r\u0146ot\u0101ju koncentr\u0101ciju.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Atcerieties, ka ne visas olas ir vien\u0101das:<\/strong><\/h2>\n\n\n\n<p>Izv\u0113lieties tikai omega-3 olas vai ne\u0113st olas dzeltenumus. C\u0101les tagad baro galvenok\u0101rt ar kukur\u016bzu un sojas pup\u0101m, un to ol\u0101s ir 20 reizes vair\u0101k proinflamatorisko omega-6 tauksk\u0101bju nek\u0101 \u0161\u016bnu aug\u0161anu regul\u0113jo\u0161o omega-3 tauksk\u0101bju.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mainiet e\u013c\u013cu:<\/strong><\/h2>\n\n\n\n<p>\u0112dienu gatavo\u0161anai un sal\u0101tu m\u0113rc\u0113m izmantojiet tikai ol\u012bve\u013c\u013cu un rap\u0161u e<sup data-fn=\"cf15df09-54f2-4190-90bb-14b2e90377ea\" class=\"fn\"><a href=\"#cf15df09-54f2-4190-90bb-14b2e90377ea\" id=\"cf15df09-54f2-4190-90bb-14b2e90377ea-link\">1<\/a><\/sup>\u013c\u013cu. P\u0101rskatiet savus virtuves skapjus un izmetiet sojas, kukur\u016bzas un saulespu\u0137u e\u013c\u013cas. (Un n\u0113, j\u016bs nevarat t\u0101s uzd\u0101vin\u0101t saviem kaimi\u0146iem vai radiniekiem&#8230; T\u0101s ir p\u0101r\u0101k bag\u0101tas ar omega-6 tauksk\u0101b\u0113m!)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Neaizmirstiet pievienot saviem \u0113dieniem Vidusj\u016bras gar\u0161augus:<\/strong><\/h2>\n\n\n\n<p>Timi\u0101ns, oregano, baziliks, rozmar\u012bns, major\u0101ns, piparm\u0113tra utt. Tie ne tikai pie\u0161\u0137ir gar\u0161u, bet ar\u012b pal\u012bdz samazin\u0101t v\u0113\u017ea \u0161\u016bnu aug\u0161anu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Sakiet \u201eBr\u016bns ir skaists\u201d:<\/strong><\/strong><\/h2>\n\n\n\n<p>\u0112diet graudus veselos un jauktos (kvie\u0161us ar auz\u0101m, mie\u017eiem, speltu, linu utt.) un, ja iesp\u0113jams, dodiet priek\u0161roku biolo\u0123iskiem veseliem graudiem, jo pestic\u012bdi m\u0113dz uzkr\u0101ties veselos graudos. P\u0113c iesp\u0113jas izvairieties no rafin\u0113tas, balt\u0101s miltus (ko izmanto bagel\u0113s, mafin\u0113s, sviestmaiz\u0113s, bulci\u0146\u0101s utt.) un \u0113diet balt\u0101s makaronas tikai al dente.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Saldumus ierobe\u017eojiet ar aug\u013ciem:<\/strong><\/h2>\n\n\n\n<p>Samaziniet cukura pat\u0113ri\u0146u, izvairoties no saldin\u0101tajiem g\u0101z\u0113tajiem dz\u0113rieniem un aug\u013cu sul\u0101m, k\u0101 ar\u012b p\u0113c liel\u0101k\u0101s da\u013cas \u0113dienreizes ne\u0113dot desertu vai aizst\u0101jot to ar aug\u013ciem (\u012bpa\u0161i kauli\u0146aug\u013ciem un og\u0101m). Uzman\u012bgi izlasiet produktu mar\u0137\u0113jumus un izvairieties no produktiem, kuru sast\u0101v\u0101 pirmie tr\u012bs sast\u0101vda\u013cas ir jebk\u0101da veida cukurs (ieskaitot br\u016bno cukuru, kukur\u016bzas s\u012brupu utt.). Ja jums ir neizlabojama k\u0101re uz saldumiem, pam\u0113\u0123iniet da\u017eus gabali\u0146us tum\u0161\u0101s \u0161okol\u0101des, kuras sast\u0101v\u0101 ir vair\u0101k nek\u0101 70 % kakao.<strong> <\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Esi videi draudz\u012bgs:<\/strong><\/h2>\n\n\n\n<p>T\u0101 viet\u0101, lai dzertu kafiju vai melno t\u0113ju, dzert tr\u012bs tases za\u013c\u0101s t\u0113jas dien\u0101. Ja za\u013c\u0101 t\u0113ja j\u016bs p\u0101r\u0101k uzbudina, lietojiet bezkofe\u012bna za\u013co t\u0113ju. Regul\u0101ra za\u013c\u0101s t\u0113jas lieto\u0161ana ir saist\u012bta ar iev\u0113rojamu v\u0113\u017ea riska samazin\u0101\u0161anos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Atst\u0101jiet vietu iz\u0146\u0113mumiem:<\/strong><\/h2>\n\n\n\n<p>Svar\u012bgi ir tas, ko tu dari ikdien\u0101, nevis gad\u012bjuma rakstura izklaides.<\/p>\n\n\n\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Vadl\u012bnijas (nav saist\u012btas ar p\u0101rtiku)<\/strong><\/h1>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Veiciet fiziskas aktivit\u0101tes:<\/strong><\/h2>\n\n\n\n<p>Atv\u0113liet laiku fizisk\u0101m aktivit\u0101t\u0113m, vai t\u0101s b\u016btu pastaigas, dejas vai skrie\u0161ana. Centieties vismaz 5 dienas ned\u0113\u013c\u0101 velt\u012bt 30 min\u016btes fizisk\u0101m aktivit\u0101t\u0113m. Tas var b\u016bt tik vienk\u0101r\u0161i k\u0101 da\u013ca no ce\u013ca uz biroju vai veikalu. Su\u0146i bie\u017ei vien ir lab\u0101ki pastaigu biedri nek\u0101 treni\u0146u partneri. Izv\u0113lieties aktivit\u0101ti, kas jums pat\u012bk; ja jums ir jautri, j\u016bs ar liel\u0101ku varb\u016bt\u012bbu turpin\u0101siet to dar\u012bt.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u013baujiet saules gaismai ien\u0101kt:<\/strong><\/h2>\n\n\n\n<p>M\u0113\u0123iniet vismaz 20 min\u016btes dien\u0101 pavad\u012bt saul\u0113 (kr\u016b\u0161kurvis, rokas un k\u0101jas) bez saules aizsargkr\u0113ma, v\u0113lams vasar\u0101 pusdienlaik\u0101 (bet uzmanieties, lai neapdegtu!). Tas veicin\u0101s organisma dabisko D vitam\u012bna ra\u017eo\u0161anu. Alternat\u012bva: apspriedieties ar \u0101rstu par D3 vitam\u012bna piedevu lieto\u0161anu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Atbr\u012bvojieties no kait\u012bgaj\u0101m \u0137imik\u0101lij\u0101m:<\/strong><\/h2>\n\n\n\n<p>Izvairieties no saskares ar parastiem sadz\u012bves pies\u0101r\u0146ot\u0101jiem. Pirms glab\u0101\u0161anas vai valk\u0101\u0161anas divas stundas v\u0113diniet savas \u0137\u012bmisk\u0101s t\u012br\u012b\u0161anas dr\u0113bes; lietojiet organiskos t\u012br\u012b\u0161anas l\u012bdzek\u013cus (vai valk\u0101jiet cimdus); nekars\u0113jiet \u0161\u0137idrumus vai p\u0101rtiku ciet\u0101 plastmas\u0101; izvairieties no kosm\u0113tikas l\u012bdzek\u013ciem, kas satur parabenus un ftal\u0101tus; nelietojiet \u0137\u012bmiskos pestic\u012bdus m\u0101j\u0101 vai d\u0101rz\u0101; nomainiet skr\u0101p\u0113tas teflona pannas; filtr\u0113jiet kr\u0101na \u016bdeni (vai lietojiet pudel\u0113s pild\u012btu \u016bdeni), ja dz\u012bvojat pies\u0101r\u0146ot\u0101 apgabal\u0101; neuzglab\u0101jiet iesl\u0113gtu mobilo t\u0101lruni sev blakus.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Sazinieties (un pieskarieties k\u0101dam!)<\/strong><\/strong>:<\/h2>\n\n\n\n<p>Stresa situ\u0101cij\u0101s v\u0113r\u0161ieties pie vismaz diviem draugiem, lai sa\u0146emtu atbalstu (gan lo\u0123istisku, gan emocion\u0101lu), pat ja tas notiek internet\u0101. Bet, ja vi\u0146i ir pa rokai, nekautr\u0113jieties un bie\u017ei vi\u0146us apskaujiet!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Atceries elpot:<\/strong><\/h2>\n\n\n\n<p>Iem\u0101cieties pamata elpo\u0161anas relaks\u0101cijas tehniku, lai atbr\u012bvotos no spriedzes, kad s\u0101kat justies stres\u0101.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kultiv\u0113jiet laimi k\u0101 d\u0101rzu:<\/strong><\/h2>\n\n\n\n<p>P\u0101rliecinieties, ka gandr\u012bz katru dienu dar\u0101t kaut ko, kas jums pat\u012bk (tam nav j\u0101aiz\u0146em daudz laika!).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Iesaisties:<\/strong><\/h2>\n\n\n\n<p>Uzziniet, k\u0101 vislab\u0101k varat atdot kaut ko savai viet\u0113jai kopienai, un tad to dariet.<\/p>\n\n\n\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Vair\u0101k deta\u013cu no manas person\u012bg\u0101s pieredzes<\/strong><\/h1>\n\n\n\n<p>P\u0113c da\u017eiem gadiem, kad esmu iev\u0113rojis Deivida Servana-\u0160raibera padomus, esmu paman\u012bjis, ka arvien vair\u0101k tiek public\u0113tas gr\u0101matas par vesel\u012bga dz\u012bvesveida t\u0113m\u0101m. \u0160o pieaugo\u0161o tendenci da\u017ek\u0101rt d\u0113v\u0113 par <strong>\u201evesel\u012bbas zin\u0101\u0161anu vulgariz\u0101ciju\u201d<\/strong> \u2013 terminu, ko sav\u0101 gr\u0101mat\u0101 <em>\u201eGlukozes revol\u016bcija\u201d<\/em> min\u0113jusi <strong>Jessie Inchausp\u00e9<\/strong>.<\/p>\n\n\n\n<p>Zem\u0101k esmu iek\u013c\u0101vis da\u017eas <strong>person\u012bgas piez\u012bmes un p\u0101rdomas<\/strong>, kuras v\u0113los izcelt vai pievienot Deivida Servana-\u0160raibera darbam. T\u0101s ir vienk\u0101r\u0161i <strong>pietic\u012bgas nov\u0113rojumi<\/strong>, kas balst\u0101s uz manu las\u012b\u0161anu un pieredzi.<\/p>\n\n\n\n<p class=\"has-text-align-left\"><em>L\u016bdzu, atcerieties, ka es neesmu \u0101rsts. \u0160\u012b inform\u0101cija sast\u0101v no da\u017eiem papildu tematiem, ar kuriem esmu sask\u0101ries gr\u0101mat\u0101s un t\u012bmek\u013ca vietn\u0113s un kurus var\u0113tu b\u016bt v\u0113rts izp\u0113t\u012bt<\/em>.<br><em><strong>(Lo\u00efc no <a href=\"https:\/\/www.HealthInYourPlanet.com\" target=\"_blank\" rel=\"noreferrer noopener\">www.HealthInYourPlanet.com<\/a>)<\/strong><\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Mums ir j\u0101uzrauga k\u0101lija l\u012bmenis (\u012bpa\u0161i, ja iev\u0113rojam Deivida nor\u0101d\u012bjumus).<\/strong><\/h2>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tas noz\u012bm\u0113:<\/strong><\/h2>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Palielinot \u0161\u0101du produktu pat\u0113ri\u0146u: &#8220;<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-2-color\">K\u0101lija bag\u0101ti produkti<\/mark>&#8221; (piem\u0113ram, spin\u0101ti, pupas, avokado, bat\u0101tes, kvinoja, \u0161okol\u0101de, tom\u0101ti un ban\u0101ni) (<\/strong><em><a href=\"https:\/\/healthinyourplanet.com\/?p=46751\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lien<\/strong><\/a><\/em><strong>)<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Kombin\u0101cij\u0101 ar:<mark class=\"has-inline-color has-kubio-color-6-color\"><\/mark> &#8220;<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-2-color\">Dehidrat\u0101cija<\/mark>&#8221; (kas rodas no p\u0101rm\u0113r\u012bga n\u0101trija uz\u0146em\u0161anas vai palielin\u0101tas fizisk\u0101s aktivit\u0101tes)<\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong>Var izrais\u012bt &#8220;<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-2-color\">Nelabv\u0113l\u012bgu ietekmi uz vesel\u012bbu<\/mark>&#8220;.<\/strong><\/h3>\n<\/blockquote>\n\n\n\n\n\n<p>Augsts k\u0101lija l\u012bmenis un dehidrat\u0101cija var trauc\u0113t norm\u0101lu asins \u0137\u012bmisko sast\u0101vu, kas da\u017ek\u0101rt tiek saukts par <strong>\u201etoksicit\u0101ti\u201d<\/strong> un var izrais\u012bt t\u0101das simptomas k\u0101 galvass\u0101pes un smagos gad\u012bjumos insultu. Dehidrat\u0101cija un p\u0101rm\u0113r\u012bgs s\u0101ls pat\u0113ri\u0146\u0161 ir ar\u012b kait\u012bgi nier\u0113m. (<a href=\"https:\/\/healthinyourplanet.com\/?p=1207\"><em>Saite<\/em><\/a>)<\/p>\n\n\n\n<p>Lai to izvair\u012btos, ir svar\u012bgi saprast, k\u0101 pareizi hidrat\u0113t organismu.<\/p>\n\n\n\n<p>Nieres dab\u012bgi regul\u0113 k\u0101lija l\u012bmeni un kop\u0113jo asins \u0137\u012bmisko sast\u0101vu, nep\u0101rtraukti filtr\u0113jot asinis, kas ir vit\u0101li svar\u012bgs process organisma pH l\u012bdzsvara uztur\u0113\u0161anai. Jo vair\u0101k \u016bdens m\u0113s dzersim, jo lab\u0101k darbosies m\u016bsu nieres, un liekais k\u0101lijs tiks dab\u012bgi izvad\u012bts ar ur\u012bnu.<\/p>\n\n\n\n<p>Tas ir v\u0113l viens iemesls, k\u0101p\u0113c ir tik svar\u012bgi uztur\u0113t organism\u0101 pietiekamu \u0161\u0137idruma daudzumu.<\/p>\n\n\n\n<p>Regul\u0101ra \u0161\u0137idrumu uz\u0146em\u0161ana pal\u012bdz atjaunot asins pH neitr\u0101lu l\u012bmeni. Tas ir svar\u012bgi ne tikai k\u0101lija l\u012bme\u0146a regul\u0113\u0161anai, bet ar\u012b citu uzturvielu, piem\u0113ram, s\u0101ls un cukura, l\u012bdzsvara uztur\u0113\u0161anai.<\/p>\n\n\n\n<p>Ja j\u016bs nedzerat t\u0113ju, joproj\u0101m ir svar\u012bgi nodro\u0161in\u0101t, ka j\u016bs katru dienu dzertu vismaz pietiekamu daudzumu \u016bdens.<\/p>\n\n\n\n<p>\u0100rsti parasti iesaka vid\u0113jam pieaugu\u0161ajam dzert 2\u20133 litrus \u016bdens dien\u0101. Atkar\u012bb\u0101 no uztura un dz\u012bvesveida \u0161is daudzums var palielin\u0101ties l\u012bdz pat 4 litriem, piem\u0113ram, ja regul\u0101ri nodarbojaties ar fizisk\u0101m aktivit\u0101t\u0113m.<\/p>\n\n\n\n<p>Deivids Servans-\u0160reibers uzsv\u0113ra, ka ir svar\u012bgi katru dienu dzert t\u0113ju, jo \u012bpa\u0161i za\u013co t\u0113ju, kas ir paz\u012bstama ar to, ka atbalsta aknu darb\u012bbu un samazina v\u0113\u017ea risku, pateicoties t\u0101s dabiskaj\u0101m detoksik\u0101cijas \u012bpa\u0161\u012bb\u0101m.<\/p>\n\n\n\n<p>Tom\u0113r t\u0113ja da\u017eiem cilv\u0113kiem var izrais\u012bt miega trauc\u0113jumus vai an\u0113miju. K\u0101 alternat\u012bvu var izv\u0113l\u0113ties bezkofe\u012bna t\u0113ju, z\u0101\u013cu t\u0113jas (vienlaikus uzmanoties no t\u0113j\u0101m, kas var izrais\u012bt blakuspar\u0101d\u012bbas) vai vienk\u0101r\u0161i \u016bdeni.<\/p>\n\n\n\n<p>Ja Jums ir ba\u017eas par an\u0113miju vai iesp\u0113jam\u0101m blakuspar\u0101d\u012bb\u0101m, kas saist\u012btas ar z\u0101\u013cu uzl\u0113jumiem, vienm\u0113r konsult\u0113jieties ar \u0101rstu, jo da\u017ei augi lielos daudzumos var izrais\u012bt blakuspar\u0101d\u012bbas.<\/p>\n\n\n\n<p>Rooibos t\u0113ja (paz\u012bstama ar\u012b k\u0101 sarkan\u0101 t\u0113ja) ir atz\u012bta par sav\u0101m detoksik\u0101cijas \u012bpa\u0161\u012bb\u0101m bez kofe\u012bna izrais\u012btaj\u0101m blakuspar\u0101d\u012bb\u0101m. Saska\u0146\u0101 ar da\u017eiem p\u0113t\u012bjumiem, za\u013c\u0101 rooibos t\u0113ja, kas ieg\u016bta no t\u0101 pa\u0161a kr\u016bma, var satur\u0113t apm\u0113ram pusi no detoksik\u0101cijas viel\u0101m, kas atrodamas za\u013caj\u0101 t\u0113j\u0101, padarot to par maig\u0101ku alternat\u012bvu, tom\u0113r joproj\u0101m ir ieteicams iev\u0113rot piesardz\u012bbu, jo past\u0101v iesp\u0113jams an\u0113mijas risks.<\/p>\n\n\n\n<p>Hidrat\u0101cijas vajadz\u012bbas ir atkar\u012bgas ar\u012b no j\u016bsu uztura, tostarp no p\u0101rtikas nepanesam\u012bbas un s\u0101ls uz\u0146em\u0161anas. Vesel\u012bg\u0101ka p\u0101rtika var uzlabot gan miegu, gan gremo\u0161anu, kas savuk\u0101rt veicina vesel\u012bg\u0101ku dz\u012bvesveidu un palielina t\u0113jas baud\u012bjumu.<\/p>\n\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Gaismas terapija<\/strong><\/h1>\n\n\n\n<p><strong>Deivids Servans-\u0160reibers<\/strong> sav\u0101 gr\u0101mat\u0101 <em>\u201eDziedin\u0101\u0161ana bez Freida vai Prozaka<\/em>\u201d (<em><a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\">Link<\/a><\/em>) ar\u012b apsprieda <strong>gaismas terapiju<\/strong>, uzsverot t\u0101s pozit\u012bvo ietekmi uz <strong>gar\u012bgo labsaj\u016btu<\/strong>. Vi\u0146\u0161 izskaidroja <strong>modin\u0101t\u0101ja gaismas<\/strong> (paz\u012bstama ar\u012b k\u0101 <strong>pulkste\u0146a gaisma<\/strong>) izmanto\u0161anas priek\u0161roc\u012bbas <strong>stresa mazin\u0101\u0161anai<\/strong>. \u0160\u0101da veida ier\u012bce var jums pal\u012bdz\u0113t, k\u0101 m\u0113s da\u017ek\u0101rt sak\u0101m:<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><em><strong>\u201eLai diena s\u0101ktos ar labo k\u0101ju\u201d<\/strong><\/em><\/h2>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pulkste\u0146a gaisma<\/strong><\/h2>\n\n\n\n\n\n<p><strong>Pulkste\u0146a gaisma<\/strong> ir veids modin\u0101t\u0101js. Tom\u0113r, t\u0101 viet\u0101, lai zvani, tas pak\u0101peniski palielina gaismas intensit\u0101ti no r\u012bta, imit\u0113jot <strong>saull\u0113ktu<\/strong>. T\u0101 k\u0101 m\u016bsu \u0137erme\u0146i var sajust gaismu pat ar aizv\u0113rt\u0101m ac\u012bm, \u0161\u012b pak\u0101penisk\u0101 iedarb\u012bba pal\u012bdz mums <strong>pamosties maig\u0101k un dabisk\u0101k<\/strong>. Tas var b\u016bt ar\u012b p\u0101rsteidzo\u0161i efekt\u012bvs, <strong>palielinot ener\u0123ijas l\u012bmeni no r\u012bta<\/strong>.<\/p>\n\n\n\n<p>\u0160\u0101da veida ier\u012bce var pal\u012bdz\u0113t <strong>samazin\u0101t stresu<\/strong>, un, ja to izm\u0113\u0123in\u0101siet, \u0101tri paman\u012bsiet t\u0101s priek\u0161roc\u012bbas.<\/p>\n\n\n\n<p>Pulkste\u0146a gaismas var pat veicin\u0101t <strong>dabisk\u0101 D vitam\u012bna ra\u017eo\u0161anu<\/strong>, pak\u013caujot organismu agra r\u012bta gaismai (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2388\">saite<\/a><\/em>). V\u0113l viens noder\u012bgs pal\u012bgl\u012bdzeklis \u0161aj\u0101 kontekst\u0101 ir <strong>S.A.D. gaisma<\/strong>.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>SAD Light (sezon\u0101la afekt\u012bva trauc\u0113jumi, garast\u0101vok\u013ca trauc\u0113jumi)<\/strong><\/h2>\n\n\n\n\n\n<p><strong>Deivids Servans-\u0160reibers<\/strong> uzsv\u0113ra, ka <strong>gaismas terapijas seanses<\/strong> var b\u016bt \u013coti efekt\u012bvs veids, k\u0101 c\u012bn\u012bties pret depresiju. Tas ietver ar\u012b <strong>sezonas afekt\u012bv\u0101s depresijas (S.A.D.)<\/strong> \u0101rst\u0113\u0161anu (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2388\">saite<\/a><\/em>), kas parasti rodas ziemas m\u0113ne\u0161os, kad dienasgaisma ir ierobe\u017eota.<\/p>\n\n\n\n<p><strong>Katru r\u012btu 20 min\u016btes<\/strong> veltot gaismas terapijai, var pal\u012bdz\u0113t organismam dab\u012bgi veicin\u0101t <strong>D<\/strong> <strong>vitam\u012bna ra\u017eo\u0161anu<\/strong>; tas ir pat efekt\u012bv\u0101k nek\u0101 pulkste\u0146a gaismas izmanto\u0161ana. Tas savuk\u0101rt atbalsta <strong>im<\/strong>\u016bns<strong>ist\u0113mu<\/strong>, <strong>gremo\u0161anu<\/strong>, <strong>garast\u0101vokli<\/strong> un visp\u0101r\u0113jo <strong>ener\u0123ijas l\u012bmeni<\/strong>.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<ul class=\"wp-block-list\">\n<li><strong>Svar\u012bga piez\u012bme<\/strong>: gaismas terapija nedr\u012bkst aizst\u0101t izrakst\u012btos <strong>D vitam\u012bna papildin\u0101jumus<\/strong>. Lai gan t\u0101 var pal\u012bdz\u0113t paaugstin\u0101t D vitam\u012bna l\u012bmeni, t\u0101 <strong>nea<\/strong>izst\u0101j<strong> \u0101rsta ieteikumus<\/strong>. Vienm\u0113r konsult\u0113jieties ar \u0101rstu.<\/li>\n\n\n\n<li><strong>Papildu piez\u012bme<\/strong>: <em>HealthInYourPlanet.com<\/em> vietn\u0113 m\u0113s \u012bpa\u0161i atsaucamies uz <strong>gaismas terapiju<\/strong> un <strong>S.A.D. lamp\u0101m<\/strong>, bet <strong>ne uz UV gaismu<\/strong>. UV gaisma darbojas ar at\u0161\u0137ir\u012bgu vi\u013c\u0146u garumu un intensit\u0101ti un var <strong>palielin\u0101t \u0101das v\u0113\u017ea risku<\/strong>. L\u016bdzu, \u0146emiet v\u0113r\u0101 \u0161o svar\u012bgo at\u0161\u0137ir\u012bbu.<\/li>\n<\/ul>\n<\/blockquote>\n\n\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<h1 class=\"wp-block-heading\"><strong>Zarnu tranz\u012bts<\/strong><\/h1>\n<\/blockquote>\n\n\n\n<p>M\u016bsu <strong>gremo\u0161anas process<\/strong> un <strong>zarnu darb\u012bba<\/strong> ir \u013coti svar\u012bga visp\u0101r\u0113jai vesel\u012bbai un var pal\u012bdz\u0113t samazin\u0101t stresu vair\u0101k, nek\u0101 m\u0113s var\u0113tu dom\u0101t.<\/p>\n\n\n\n<p>K\u0101 nor\u0101da <strong>Giulia Enders<\/strong> sav\u0101 gr\u0101mat\u0101 <em>\u201eZarnas\u201d<\/em> (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=246\">saite<\/a><\/em>): ja j\u016bs esat cilv\u0113ks, kur\u0161 <strong>reizi dien\u0101<\/strong> dodas uz tualeti, j\u016bs varat izvair\u012bties no daudz\u0101m ar zarn\u0101m saist\u012bt\u0101m slim\u012bb\u0101m, piem\u0113ram, <strong>resn\u0101s zarnas v\u0113\u017ea<\/strong>.<\/p>\n\n\n\n<p>Zarnu darb\u012bba un <strong>bakt\u0113riju daudzveid\u012bba<\/strong> b\u016btiski ietekm\u0113 m\u016bsu <strong>garast\u0101vokli<\/strong>. Zarnas bie\u017ei d\u0113v\u0113 par m\u016bsu &#8220;<strong>otro smadze\u0146u<\/strong>&#8220;, jo taj\u0101s ir \u013coti daudz nervu savienojumu un t\u0101s sp\u0113c\u012bgi ietekm\u0113 m\u016bsu labsaj\u016btu. Faktiski m\u016bsu garast\u0101vokli var ietekm\u0113t <strong>vair\u0101kas dienas<\/strong> atkar\u012bb\u0101 no t\u0101, ko esam \u0113du\u0161i.<\/p>\n\n\n\n<p>Saprotot, k\u0101 darbojas <strong>zarnu bakt\u0113rijas,<\/strong> m\u0113s varam izdar\u012bt lab\u0101kus uztura izv\u0113les, kas atbilst m\u016bsu person\u012bgajai situ\u0101cijai un \u0123imenes vajadz\u012bb\u0101m.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Un <strong>j\u0101<\/strong>, p\u016b\u0161an\u0101s ir dabisks process. Nav nekas slikts, ja laiku pa laikam izdal\u0101s neliels g\u0101zes daudzums.<\/p>\n<\/blockquote>\n\n\n\n<p>D\u017e\u016blijas gr\u0101mat\u0101 ir izskaidrots ar\u012b tas, cik svar\u012bgi ir uztur\u0113t <strong>vesel\u012bgas zarnu bakt\u0113rijas<\/strong>. Lai gan gr\u0101mata ir diezgan tehniska, t\u0101 sniedz skaidru ieskatu <strong>zarnu mikrobiomas sare\u017e\u0123\u012bt\u012bb\u0101<\/strong> un p\u0101rsteidzo\u0161aj\u0101 bakt\u0113riju skait\u0101, kas<strong> <\/strong>taj\u0101 atrodas. T\u0101 atg\u0101dina mums par galveno principu:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<h2 class=\"wp-block-heading has-text-align-center\"><strong><em>&#8220;Svar\u012bgi ir tas, ko tu dari ikdien\u0101, nevis gad\u012bjuma rakstura izklaides.&#8221;<\/em><\/strong><\/h2>\n<\/blockquote>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>M\u0113\u0123iniet katr\u0101 malt\u012bt\u0113 iek\u013caut d\u0101rze\u0146us<\/strong><\/h2>\n\n\n\n\n\n<p><strong>Uzturvielu bag\u0101tus padomus un \u0113dienu ieteikumus<\/strong> var atrast \u0161eit (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">saite<\/a><\/em>). J\u016bs varat ar\u012b izp\u0113t\u012bt \u0113dienkarti, izmantojot citu <em><a href=\"https:\/\/healthinyourplanet.com\/?p=5622\">saiti<\/a><\/em> (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=5622\">saite<\/a><\/em>), kur\u0101 ir sniegti piem\u0113ri par <strong>gataviem \u0113dieniem tipiskai ned\u0113\u013cai,<\/strong> vienlaikus atbalstot sabalans\u0113tu uzturu.<\/p>\n\n\n\n<p>Papildu noder\u012bgus padomus var atrast <strong>\u017dana<\/strong> <strong>Marija Burra<\/strong> gr\u0101mat\u0101, jo \u012bpa\u0161i, ja j\u016bsu pa\u0161reiz\u0113j\u0101s \u0113\u0161anas ieradumi ir <strong>p\u0101r\u0101k vienveid\u012bgi<\/strong>. Viena no efekt\u012bv\u0101m strat\u0113\u0123ij\u0101m ir iepriek\u0161 izpl\u0101not <strong>divu ned\u0113\u013cu rot\u0101cijas \u0113dienkarti<\/strong>.<\/p>\n\n\n\n<p>Piem\u0113ram, konkr\u0113tu \u0113dienu pie\u0161\u0137ir\u0161ana konkr\u0113t\u0101m dien\u0101m, piem\u0113ram, &#8220;Sestdienas pusdienas: vistas basquaise&#8221; reizi div\u0101s ned\u0113\u013c\u0101s, var pal\u012bdz\u0113t lab\u0101k struktur\u0113t \u0113dienu pl\u0101no\u0161anu. \u0160\u0101da pieeja \u013cauj pagatavot daudzveid\u012bg\u0101kus<strong> un sabalans\u0113t\u0101kus \u0113dienus<\/strong>, vienlaikus saglab\u0101jot rut\u012bnas saj\u016btu. Tas ir <strong>praktisks padoms<\/strong>, k\u0101 efekt\u012bv\u0101k p\u0101rvald\u012bt savu uzturu.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vesel\u012bgas, sabalans\u0113tas malt\u012btes no Cancer Research UK<\/strong><\/h2>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tr\u012bs p\u0101rtikas produktu kategoriju sagatavo\u0161ana katrai malt\u012btei<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>50 % d\u0101rze\u0146i<\/strong> Da\u017e\u0101du d\u0101rze\u0146u sajauk\u0161ana ir lieliska ideja, jo \u012bpa\u0161i, ja taj\u0101 iek\u013cauj lielu daudzumu za\u013co d\u0101rze\u0146u, piem\u0113ram, spin\u0101tus, broko\u013cus, za\u013c\u0101s pupi\u0146as un citus.<\/li>\n\n\n\n<li><strong>25 % prote\u012bnu<\/strong> <em>Piez\u012bme:<\/em> Ve\u0123et\u0101rie prote\u012bni parasti uzs\u016bcas maz\u0101k nek\u0101 dz\u012bvnieku prote\u012bni. \u0145emiet to v\u0113r\u0101, jo \u012bpa\u0161i, ja palielin\u0101t fizisko aktivit\u0101ti.<\/li>\n\n\n\n<li><strong>25 % graudi un og\u013chidr\u0101ti<\/strong> Tos var main\u012bt katr\u0101 malt\u012bt\u0113; piem\u0113ram: kvie\u0161i, r\u012bsi, kartupe\u013ci, p\u0101k\u0161augi, kvinoja, gri\u0137i utt. Vair\u0101k inform\u0101cijas pieejama \u0161eit (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>saite<\/em><\/a>).<\/li>\n<\/ul>\n\n\n\n<p>Neaizmirstiet iek\u013caut graudus sav\u0101 uztur\u0101. Lai gan da\u017e\u0101s kult\u016br\u0101s tas var \u0161\u0137ist neparasti, to izm\u0113\u0123inot, var iev\u0113rojami uzlabot savu visp\u0101r\u0113jo pa\u0161saj\u016btu. Graudi satur daudz da\u017e\u0101du vitam\u012bnu un ir paz\u012bstami k\u0101 gremo\u0161anu (zarnu darb\u012bbu), aknu funkciju, uzturvielu uzs\u016bk\u0161anos un vesel\u012bgu svara kontroli veicino\u0161i produkti.<\/p>\n\n\n\n<p>Piem\u0113ram, <strong>p\u0101k\u0161augi ir bag\u0101ti ar B vitam\u012bnu<\/strong>. P\u0101k\u0161augu \u0113\u0161ana divas reizes ned\u0113\u013c\u0101 var \u0101tri nodro\u0161in\u0101t iev\u0113rojamus vesel\u012bbas ieguvumus.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>P\u0101rtikas nepanesam\u012bba<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"596\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/Desktop542-1024x596.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89106 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/Desktop542-1024x596.jpg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/Desktop542-300x175.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/Desktop542-768x447.jpg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/Desktop542.jpg?lossy=2&strip=1&webp=1 1071w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/Desktop542.jpg?size=512x298&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/596;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>P\u0101rtikas nepanesam\u012bba<\/strong> da\u017ek\u0101rt ir saist\u012bta ar konkr\u0113tiem p\u0101rtikas veidiem, kas var kairin\u0101t zarnas. Tas var ietvert noteiktus p\u0101rstr\u0101d\u0101tus vai gatavus \u0113dienus, kas satur sast\u0101vda\u013cas, par kur\u0101m ir zin\u0101ms, ka t\u0101s izraisa nepanesam\u012bbu.<\/p>\n\n\n\n<p>P\u0101rtikas produkti, kas rada <strong>nepanesam\u012bbas risku,<\/strong> bie\u017ei vien ir tie pa\u0161i, kas saist\u012bti ar <strong>aler\u0123isk\u0101m reakcij\u0101m<\/strong>. Potenci\u0101lie aler\u0123ijas izrais\u012bt\u0101ji parasti ir izcelti <strong>treknrakst\u0101<\/strong> uz iepakoto p\u0101rtikas produktu sast\u0101vda\u013cu sarakstiem.<\/p>\n\n\n\n<p><em>(P\u0101rtikas nepanesam\u012bba var b\u016bt gr\u016bti p\u0101rvald\u0101ma. Mums var rasties v\u0113lme izsl\u0113gt veselas p\u0101rtikas grupas, bet, ja to dar\u0101m bez atbilsto\u0161as konsult\u0101cijas, var samazin\u0101ties uztura daudzveid\u012bba un tikt trauc\u0113ts uztura l\u012bdzsvars.)<\/em><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nesak\u0101rtota zarnu sindroms<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"614\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/AdobeStock_461552957-1024x614.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89105 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/AdobeStock_461552957-1024x614.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/AdobeStock_461552957-300x180.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/AdobeStock_461552957-768x461.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/AdobeStock_461552957.jpeg?lossy=2&strip=1&webp=1 1220w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/01\/AdobeStock_461552957.jpeg?size=512x307&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/614;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Leaky gut Syndrome concept. Veselo org\u0101nu un iekaisu\u0161o audu \u0161\u016bnu sal\u012bdzin\u0101jums. Ku\u0146\u0123a-zarnu trakta slim\u012bbas. Toks\u012bni un v\u012brusi. Karikat\u016bra, plakana vektoru ilustr\u0101cija uz balta fona.<\/figcaption><\/figure>\n<\/div>\n\n\n<p>K\u0101 jau iepriek\u0161 min\u0113ts, <strong>probiotikas<\/strong>, <strong>prebiotikas<\/strong> (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=246\">saite<\/a><\/em>), <strong>taukainas zivis<\/strong>, <strong>rap\u0161u e\u013c\u013ca<\/strong> vai pat <strong>\u0137irbju, linu<\/strong> un <strong>\u010dija<\/strong> s\u0113klas ir labi paz\u012bstamas ar to omega-3 saturu. T\u0101s var pal\u012bdz\u0113t atjaunot zarnu iek\u0161\u0113jo barjeru, kas paz\u012bstama k\u0101 <strong>g\u013cotas<\/strong> un kalpo k\u0101 dabiska aizsardz\u012bba.<\/p>\n\n\n\n\n\n<p>Da\u017ei cilv\u0113ki reiz\u0113m zi\u0146o par neliel\u0101m galvass\u0101p\u0113m vai neizskaidrojamiem diskomforta saj\u016btiem, kas da\u017ek\u0101rt var b\u016bt saist\u012bti ar uzturu vai individu\u0101lo p\u0101rtikas panesam\u012bbu.<\/p>\n\n\n\n<p>Tas bie\u017ei vien ir <strong>paz\u012bme<\/strong>, <strong>ka kaut kas nav k\u0101rt\u012bb\u0101<\/strong>, un varb\u016bt ir v\u0113rts p\u0101rskat\u012bt p\u0113d\u0113j\u0101s malt\u012btes, lai identific\u0113tu iesp\u0113jamos izrais\u012bt\u0101jus.<\/p>\n\n\n\n<p>Ja Jums ir aizdomas, ka k\u0101ds konkr\u0113ts p\u0101rtikas produkts var\u0113tu ietekm\u0113t J\u016bsu vesel\u012bbu, bet J\u016bs neesat p\u0101rliecin\u0101ts, viens no veidiem, k\u0101 to p\u0101rbaud\u012bt, ir izmantot \u0161o vienk\u0101r\u0161o metodi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iek\u013caujiet \u0161o p\u0101rtiku sav\u0101 uztur\u0101 vienu ned\u0113\u013cu<\/li>\n\n\n\n<li>N\u0101kamaj\u0101 ned\u0113\u013c\u0101 to piln\u012bb\u0101 no\u0146emiet.<\/li>\n\n\n\n<li>Atk\u0101rtoti ieviesiet to tre\u0161aj\u0101 ned\u0113\u013c\u0101<\/li>\n<\/ul>\n\n\n\n<p>\u0160is process var pal\u012bdz\u0113t jums lab\u0101k saprast, kuri p\u0101rtikas produkti var izrais\u012bt probl\u0113mas, un \u013caut jums efekt\u012bv\u0101k uzraudz\u012bt sava \u0137erme\u0146a reakciju.<\/p>\n\n\n\n<p>Piem\u0113ram, <strong>piena produkti<\/strong> satur <strong>laktozi<\/strong>, kas ir izplat\u012bts p\u0101rtikas nepanes\u012bbas izrais\u012bt\u0101js. Laktozes daudzums at\u0161\u0137iras atkar\u012bb\u0101 no produkta; pien\u0101 ir vair\u0101k laktozes nek\u0101 sier\u0101, bet siers, kas ir koncentr\u0113t\u0101ks, joproj\u0101m j\u0101lieto ar m\u0113ru. <em>(Piena produktus parasti ieteicams lietot katru dienu, bet tikai nelielos daudzumos.)<\/em><\/p>\n\n\n\n<p>V\u0113l j\u0101atz\u012bm\u0113, ka <strong>siera<\/strong> vai <strong>sviesta<\/strong> \u0113\u0161ana no r\u012bta var veicin\u0101t organisma dabiskos atjauno\u0161an\u0101s procesus. Dz\u012bvnieku tauki labi uzs\u016bcas organism\u0101 un var pal\u012bdz\u0113t atjaunot zarnu g\u013cot\u0101du. <em>(Tiek uzskat\u012bts, ka sviests veicina ar\u012b sinaptisko funkciju smadzen\u0113s.)<\/em><\/p>\n\n\n\n<p><strong>T\u0113jas<\/strong> dzer\u0161ana atbalsta <strong>aknu darb\u012bbu<\/strong> un <strong>gremo\u0161anu<\/strong>, bet t\u0101 var izrais\u012bt ar\u012b blakuspar\u0101d\u012bbas, piem\u0113ram, <strong>an\u0113miju<\/strong> un <strong>miega trauc\u0113jumus<\/strong>. T\u0101p\u0113c ir svar\u012bgi uztur\u0101 iek\u013caut <strong>dzelzsbag\u0101tus produktus<\/strong>, piem\u0113ram, spin\u0101tus, broko\u013cus vai k\u0101postus. <em>(Skat\u012bt ar\u012b &#8220;NASH di\u0113tu&#8221;. Esiet piesardz\u012bgi ar ierobe\u017eojo\u0161\u0101m di\u0113t\u0101m, jo t\u0101s var palielin\u0101t jojo di\u0113tu risku.)<\/em><\/p>\n\n\n\n<p>Ir noder\u012bgi saprast, k\u0101 <strong>zarnas uzs\u016bc vitam\u012bnus<\/strong>. Piem\u0113ram, <strong>kalcijs<\/strong> un <strong>dzelzs<\/strong> var trauc\u0113t viens otra uzs\u016bk\u0161anos, bet da\u017ei vitam\u012bni, piem\u0113ram, <strong>C vitam\u012bns<\/strong>, uzlabo citu vitam\u012bnu, piem\u0113ram, dzelzs, uzs\u016bk\u0161anos. Neatkar\u012bgi no t\u0101, ir svar\u012bgi uztur\u0113t atbilsto\u0161u visu b\u016btisko uzturvielu uz\u0146em\u0161anas l\u012bmeni.<\/p>\n\n\n\n<p>Visos gad\u012bjumos nevilcinieties konsult\u0113ties ar <strong>\u0101rstu<\/strong>. Pat nelieli vai neregul\u0101ri simptomi var liecin\u0101t par p\u0101rtikas nepanesam\u012bbu vai nopietn\u0101ku vesel\u012bbas probl\u0113mu.<\/p>\n\n\n\n<p>Atkar\u012bb\u0101 no situ\u0101cijas, ir ar\u012b lietder\u012bgi sniegt atgriezenisko saiti savam \u0101rstam vai pat restor\u0101nam vai iest\u0101dei, kur\u0101 \u0113st, ja ir aizdomas par reakciju.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Esiet uzman\u012bgi ar uztura bag\u0101tin\u0101t\u0101jiem<\/strong><\/h2>\n\n\n\n<p>Vienm\u0113r iev\u0113rojiet <strong>\u0101rsta<\/strong>, <strong>farmaceita<\/strong> vai <strong>iepakojuma instrukcij\u0101s<\/strong> sniegtos ieteikumus. Pat ja vitam\u012bni un uztura bag\u0101tin\u0101t\u0101ji tiek p\u0101rdoti bez receptes, pirms s\u0101kt lietot uztura bag\u0101tin\u0101t\u0101jus, vislab\u0101k ir konsult\u0113ties ar vesel\u012bbas apr\u016bpes speci\u0101listu.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>EMDR<\/strong><\/h2>\n\n\n\n<p>EMDR (<em>acu kust\u012bbu desensibiliz\u0101cija un p\u0101rstr\u0101de<\/em>) ir terapeitiska metode, ko iesaka Deivids Servans-\u0160reibers. T\u0101 ietver vad\u012btas acu kust\u012bbas un parasti tiek izmantota traumu un stresa \u0101rst\u0113\u0161anai, bie\u017ei saukta par desensibiliz\u0101ciju un p\u0101rstr\u0101di.<\/p>\n\n\n\n<p>Tom\u0113r jaun\u0101k\u0101s vadl\u012bnijas, piem\u0113ram, atjaunin\u0101jumi <em>ConsoGlobe<\/em> t\u012bmek\u013ca vietn\u0113 (<em><a href=\"https:\/\/www.consoglobe.com\/lemdr-la-bonne-solution-au-mal-etre-et-a-la-depression-cg\">saite<\/a><\/em>), liecina, ka EMDR var b\u016bt noteikti ierobe\u017eojumi un da\u017eos gad\u012bjumos t\u0101 var b\u016bt potenci\u0101li nedro\u0161a.<\/p>\n\n\n\n<p>Lai gan Deivida gr\u0101mat\u0101s aprakst\u012bti daudzsolo\u0161i EMDR rezult\u0101ti, \u0161\u012b metode joproj\u0101m ir sal\u012bdzino\u0161i jauna. Turkl\u0101t \u0161o tehniku ir gr\u016bti r\u016bp\u012bgi p\u0101rbaud\u012bt laboratorijas apst\u0101k\u013cos. T\u0101p\u0113c ir ieteicams izmantot to ar piesardz\u012bbu. Turpm\u0101kie p\u0113t\u012bjumi ir gaid\u0101mi n\u0101kamajos gados.<\/p>\n\n\n\n<p>EMDR var b\u016bt iedro\u0161ino\u0161a zi\u0146a, bet ir svar\u012bgi konsult\u0113ties ar \u0101rstu un l\u016bgt vi\u0146a padomu, pirms izv\u0113laties to k\u0101 \u0101rst\u0113\u0161anas metodi.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Zin\u0101t, kad j\u016bs varat b\u016bt pak\u013cauts riskam<\/strong><\/h2>\n\n\n\n<p>R\u016bpes par savu vesel\u012bbu ir \u013coti svar\u012bgas, lai saglab\u0101tu visp\u0101r\u0113jo labsaj\u016btu. Tom\u0113r da\u017e\u0101s situ\u0101cij\u0101s m\u0113s varam ne uzreiz saprast, ka esam briesm\u0101s, vai ar\u012b varam nepietiekami nov\u0113rt\u0113t riskus. J\u016bsu un j\u016bsu apk\u0101rt\u0113jo vesel\u012bba vienm\u0113r ir j\u0101izvirza pirmaj\u0101 viet\u0101.<\/p>\n\n\n\n<p>Ja p\u0113k\u0161\u0146i j\u016btaties apdraud\u0113ts, visbie\u017e\u0101k vislab\u0101k ir pamest \u0161o vietu un sazin\u0101ties ar viet\u0113j\u0101m iest\u0101d\u0113m. \u0100tra un atbild\u012bga r\u012bc\u012bba var pal\u012bdz\u0113t izvair\u012bties no nevajadz\u012bgiem vesel\u012bbas vai dro\u0161\u012bbas riskiem.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading has-text-align-left\"><strong>Vienm\u0113r atcerieties:<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong><em>&#8220;Tu neesi viens. Pat gr\u016btos br\u012b\u017eos pal\u012bdz\u012bba bie\u017ei vien ir tuv\u0101k, nek\u0101 tu dom\u0101. Valsts iest\u0101des, labdar\u012bbas organiz\u0101cijas un soci\u0101lie darbinieki ir gatavi pal\u012bdz\u0113t tev risin\u0101t dz\u012bves probl\u0113mas.&#8221;<\/em><\/strong><\/h3>\n\n\n\n\n\n<h2 class=\"wp-block-heading has-text-align-left\"><strong>Un ar\u012b:<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong><em>&#8220;Neatkar\u012bgi no t\u0101, kas notiek, j\u016bsu vesel\u012bba ir vissvar\u012bg\u0101k\u0101 lieta.&#8221;<\/em><\/strong><\/h3>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Piesardz\u012bba<\/strong><\/h2>\n\n\n\n<p>Ja jums pat\u012bk praktiz\u0113t apzin\u0101to uzman\u012bbu, pal\u012bdz\u012bbu varat atrast \u0161eit (<a href=\"https:\/\/healthinyourplanet.com\/?p=754\"><em>saite<\/em>)<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1000\" height=\"563\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/Moonbird3.webp?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-89107 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/Moonbird3.webp?lossy=2&strip=1&webp=1 1000w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/Moonbird3-300x169.webp?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/Moonbird3-768x432.webp?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/Moonbird3.webp?size=512x288&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/563;\" data-original-sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cukura uz\u0146em\u0161ana dien\u0101<\/strong><\/h2>\n\n\n\n<p><strong>Deivids sav\u0101 gr\u0101mat\u0101 min jaut\u0101jumus, kas saist\u012bti ar cukuru un t\u0101 saist\u012bbu ar v\u0113\u017ea risku; ne tikai v\u0113zi, bet ar\u012b cit\u0101m slim\u012bb\u0101m, piem\u0113ram, diab\u0113tu, jojo di\u0113tu efektu un aptauko\u0161anos.<\/strong><\/p>\n\n\n\n<p>Deivids Servans-\u0160reibers iesaka p\u0113c iesp\u0113jas izvair\u012bties no cukura, jo <strong>\u201ecukurs rada v\u0113lmi p\u0113c v\u0113l vair\u0101k cukura\u201d,<\/strong> \u012bpa\u0161i, ja tas atrodams ultra-p\u0101rstr\u0101d\u0101tos p\u0101rtikas produktos, kas satur rafin\u0113tu cukuru.<\/p>\n\n\n\n<p>Aug\u013ci satur ar\u012b cukuru (fruktozi), bet tie ir bag\u0101ti ar vitam\u012bniem un ir vesel\u012bgi. Ir svar\u012bgi iev\u0113rot principu <strong>\u201e5 dien\u0101\u201d<\/strong>, ide\u0101li gad\u012bjum\u0101 ar liel\u0101ku d\u0101rze\u0146u daudzumu nek\u0101 aug\u013cu; <strong>piem\u0113ram, ieteicams \u0113st tr\u012bs porcijas d\u0101rze\u0146u un divas porcijas aug\u013cu dien\u0101<\/strong>. Da\u017ei padomi iesaka palielin\u0101t kop\u0113jo pat\u0113ri\u0146u, ide\u0101li gad\u012bjum\u0101 vair\u0101k uzsverot d\u0101rze\u0146us nek\u0101 aug\u013cus. (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">Saite<\/a><\/em>)<\/p>\n\n\n\n<p>Saska\u0146\u0101 ar Dr. Fr\u00e9d\u00e9ric Saldmann un vair\u0101ku vesel\u012bbas organiz\u0101ciju viedokli, ir ieteicamais maksim\u0101lais pie\u013caujamais pievienot\u0101 vai p\u0101rstr\u0101d\u0101t\u0101 cukura daudzums dien\u0101, kuru nedr\u012bkst p\u0101rsniegt; piem\u0113ram, <strong>Kan\u0101d\u0101 tas ir 25 grami dien\u0101<\/strong>. \u0160is limits at\u0161\u0137iras atkar\u012bb\u0101 no valsts, \u0146emot v\u0113r\u0101 da\u017e\u0101das sabiedr\u012bbas vesel\u012bbas vadl\u012bnijas.<\/p>\n\n\n\n<p>\u0160is slieksnis iez\u012bm\u0113 punktu, kur\u0101 s\u0101k palielin\u0101ties risks saslimt ar v\u0113zi un cit\u0101m vesel\u012bbas probl\u0113m\u0101m.<\/p>\n\n\n\n<p>Deivids Servans-\u0160reibers <strong>iesaka piln\u012bb\u0101 atteikties no rafin\u0113ta cukura.<\/strong><\/p>\n\n\n\n<p>Svar\u012bgi ir saprast, ka mums j\u0101piev\u0113r\u0161 uzman\u012bba tam, ko \u0113dam, jo cukurs, t\u0101pat k\u0101 s\u0101ls, ir atrodams gandr\u012bz visur. Piem\u0113ram, cukuru var pievienot pat za\u013co pupi\u0146u konserviem, t\u0101d\u0113j\u0101di palielinot j\u016bsu dienas devu, jums to nemaz neapzinoties. <em>(Cukuru bie\u017ei izmanto k\u0101 konservantu vai gar\u0161as pastiprin\u0101t\u0101ju.)<\/em><\/p>\n\n\n\n<p>Ieteicams r\u016bp\u012bgi p\u0101rbaud\u012bt p\u0101rtikas produktu iepakojuma sast\u0101vda\u013cu sarakstu, piem\u0113ram, izmantojot <strong>Yuka<\/strong> lietotni <em>(<a href=\"https:\/\/healthinyourplanet.com\/?p=5853\">saite<\/a>)<\/em>, kas pal\u012bdz atkl\u0101t sl\u0113ptos cukurus.<\/p>\n\n\n\n<p><strong>Divdesmit pieci grami cukura<\/strong> var tikt \u0101tri p\u0101rsniegti. Piem\u0113ram, <strong>viena 330 ml bund\u017ea kolas satur 45 gramus cukura<\/strong>, kas atbilst aptuveni <strong>12 cukura gabali\u0146iem<\/strong>.<\/p>\n\n\n\n<p>Kad s\u0101kam piev\u0113rst uzman\u012bbu \u0161\u012bm deta\u013c\u0101m, ment\u0101ls t\u0113ls vai etalons var pal\u012bdz\u0113t mums lab\u0101k saprast, cik daudz cukura m\u0113s paties\u012bb\u0101 pat\u0113r\u0113jam. Tas dod mums robe\u017ev\u0113rt\u012bbu, kas pal\u012bdz paaugstin\u0101t izpratni un veicina vesel\u012bg\u0101kas izv\u0113les.<\/p>\n\n\n\n<p>Tas uzlabo gan m\u016bsu izpratni par uzturu, gan ikdienas ieradumus. K\u0101 bie\u017ei skaidro Deivids Servans-\u0160reibers: <strong>\u201eSvar\u012bg\u0101kais ir tas, ko tu dari katru dienu, nevis gad\u012bjuma rakstura izklaides.\u201d<\/strong><\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Saldin\u0101t\u0101ji (esi uzman\u012bgs)<\/strong><\/h2>\n\n\n\n<p>M\u0113\u0123inot samazin\u0101t cukura pat\u0113ri\u0146u, <strong>saldin\u0101t\u0101ji ne vienm\u0113r ir lab\u0101k\u0101 alternat\u012bva<\/strong>, jo da\u017ei no tiem ir aizdomas par <strong>kancerogenit\u0101ti<\/strong> un var palielin\u0101t risku saslimt ar noteikt\u0101m v\u0113\u017ea form\u0101m, piem\u0113ram, <strong>aizku\u0146\u0123a dziedzera v\u0113zi<\/strong>.<\/p>\n\n\n\n<p>Da\u017ei bezalkoholisko dz\u0113rienu z\u012bmoli, piem\u0113ram, <strong>Fever-Tree<\/strong> vai <strong>Karma Cola<\/strong>, jau s\u0101kotn\u0113ji satur maz\u0101k cukura. Tom\u0113r zob\u0101rsti parasti iesaka piln\u012bb\u0101 izvair\u012bties no g\u0101z\u0113tiem dz\u0113rieniem to <strong>sk\u0101bumu<\/strong> un <strong>kait\u012bgo ietekmi uz zobiem<\/strong> d\u0113\u013c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><mark class=\"has-inline-color has-kubio-color-1-color\"><mark class=\"has-inline-color has-kubio-color-1-color\"><\/mark><\/mark><\/strong><\/h2>\n\n\n\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Secin\u0101jums<\/strong><\/h1>\n\n\n\n<p>Es v\u0113l\u0113tos piemin\u0113t, ka, ja j\u016bs s\u0101kat interes\u0113ties par vesel\u012bbu un labkl\u0101j\u012bbu, it \u012bpa\u0161i pretv\u0113\u017ea pieeju jom\u0101, ir v\u0113rts izlas\u012bt da\u017eas no Deivida Servana-\u0160raibera gr\u0101mat\u0101m. Visi vi\u0146a darbi ir izgl\u012btojo\u0161i un sniedz hronolo\u0123isku p\u0101rskatu par vi\u0146a p\u0113t\u012bjumu att\u012bst\u012bbu.<\/p>\n\n\n\n<p>\u012apa\u0161i svar\u012bga ir Deivida pirm\u0101 gr\u0101mata <strong>\u201e<em>Dziedin\u0101\u0161anas instinkts: depresijas, trauksmes un stresa \u0101rst\u0113\u0161ana bez medikamentiem un bez sarunu terapijas<\/em><\/strong>\u201d.<\/p>\n\n\n\n<p>Taj\u0101 Deivids izskaidro, k\u0101 c\u012bn\u012bties ar depresiju, nor\u0101dot, ka vi\u0146a p\u0113t\u012bjumi liecina par saikni starp depresiju un nov\u0101jin\u0101tu im\u016bnsist\u0113mu, kas savuk\u0101rt var palielin\u0101t v\u0113\u017ea risku.<\/p>\n\n\n\n<p>Ar\u012b vi\u0146a gr\u0101mata <strong>\u201e<em>\u0136ermenis m\u012bl paties\u012bbu<\/em>\u201d<\/strong> ir izcila. Taj\u0101 ir noder\u012bgs kopsavilkums par daudziem vi\u0146a galvenajiem ieteikumiem<em> (piem\u0113ram, pirmie 20 ieteikumi, kas uzskait\u012bti \u0161aj\u0101 lap\u0101)<\/em>.<\/p>\n\n\n\n<p>J\u016bs varb\u016bt to neapjau\u0161at uzreiz, bet ir nepiecie\u0161ams laiks, lai piln\u012bb\u0101 apg\u016btu vi\u0146a gr\u0101mat\u0101s izkl\u0101st\u012bt\u0101s zin\u0101\u0161anas; vispirms t\u0101s ir j\u0101izprot, un p\u0113c tam v\u0113l vair\u0101k laika ir nepiecie\u0161ams, lai s\u0101ktu main\u012bt ikdienas ieradumus.<\/p>\n\n\n\n<p>Ieradumu mai\u0146a ir gar\u0161 process ikvienam; bie\u017ei vien gar\u0101ks, nek\u0101 m\u0113s gaid\u0101m. Mums j\u0101b\u016bt paciet\u012bgiem pret sevi un v\u0113l jo vair\u0101k pret apk\u0101rt\u0113jiem.<\/p>\n\n\n\n<p>Tas ir ar\u012b viens no iemesliem, k\u0101p\u0113c es izveidoju t\u012bmek\u013ca vietni <a class=\"\" href=\"http:\/\/www.HealthInYourPlanet.com\">www.HealthInYourPlanet.com<\/a>. T\u0101 pied\u0101v\u0101 iesp\u0113ju dal\u012bties ar vienk\u0101r\u0161u, uzticamu inform\u0101ciju par vesel\u012bbu un virz\u012bt cilv\u0113kus uz uzticamiem avotiem. Vietnes m\u0113r\u0137is ir ar\u012b nodro\u0161in\u0101t vesel\u012bbas izgl\u012bt\u012bbu neuzb\u0101z\u012bg\u0101, pieejam\u0101 veid\u0101. \u0160o pieeju da\u017ek\u0101rt d\u0113v\u0113 par \u201eves<strong>el\u012bbas zin\u0101\u0161anu <\/strong>populariz\u0113\u0161anu\u201d<strong>,<\/strong> k\u0101 min\u0113jusi Jessie Inchausp\u00e9 sav\u0101 gr\u0101mat\u0101 <strong>\u201e<em>Glucose Revolution<\/em><\/strong>\u201d.<\/p>\n\n\n\n<p>Katru gadu tiek izdotas jaunas gr\u0101matas par vesel\u012bbu, kas ir lieliska zi\u0146a; tas pal\u012bdz veicin\u0101t izpratni un \u013cauj cilv\u0113kiem uzzin\u0101t, k\u0101 lab\u0101k r\u016bp\u0113ties par sevi.<\/p>\n\n\n\n<p>Nevilcinieties apmekl\u0113t savu viet\u0113jo bibliot\u0113ku; vesel\u012bbas sada\u013c\u0101 j\u016bs, visticam\u0101k, atrad\u012bsiet daudz resursu.<\/p>\n\n\n\n<p>Da\u017ei var\u0113tu dom\u0101t, ka tie, kas interes\u0113jas par inform\u0101ciju par vesel\u012bbu, ir p\u0101r\u0101k piesardz\u012bgi. Bet paties\u012bb\u0101, kad cilv\u0113ki s\u0101k patst\u0101v\u012bgi p\u0113t\u012bt vesel\u012bbas t\u0113mas, vi\u0146i bie\u017ei vien beig\u0101s ar saviem \u0101rstiem veido inform\u0113t\u0101kas sarunas. Galu gal\u0101 tas ir abpus\u0113ji izdev\u012bgi un veido pozit\u012bvu ciklu.<\/p>\n\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Deivids Servans-\u0160reibers Bibliogr\u0101fija<\/strong><\/h1>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><\/li>\n<\/ul>\n\n\n\n<p>L\u016bdzu, nevilcinieties izp\u0113t\u012bt citas lapas vietn\u0113 <a class=\"\" href=\"http:\/\/www.HealthInYourPlanet.com\">www.HealthInYourPlanet.com<\/a>. Tur atrad\u012bsiet papildu padomus un ieteicam\u0101s gr\u0101matas par vesel\u012bbas un ilgtsp\u0113j\u012bbas t\u0113m\u0101m. (<em><a href=\"https:\/\/healthinyourplanet.com\/?page_id=627\">Saites<\/a><\/em>)<\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"cf15df09-54f2-4190-90bb-14b2e90377ea\">(piez\u012bme no Healthinyourplanet: *Kanola e\u013c\u013ca ir paz\u012bstama ar\u012b k\u0101 rap\u0161u e\u013c\u013ca)<sup data-fn=\"51147316-ae8a-4e3d-abd0-bf68930918ca\" class=\"fn\"><a id=\"51147316-ae8a-4e3d-abd0-bf68930918ca-link\" href=\"#51147316-ae8a-4e3d-abd0-bf68930918ca\">1<\/a><\/sup> <a href=\"#cf15df09-54f2-4190-90bb-14b2e90377ea-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Pretv\u0113\u017ea Deivids Servan-\u0160reibers ir fran\u010du \u0101rsts, neiropsihiatrs un p\u0113tnieks. \u201eP\u0113c divreiz\u0113jas \u0101rst\u0113\u0161an\u0101s no \u013caundab\u012bga smadze\u0146u audz\u0113ja Deivids k\u013cuva par vado\u0161o fig\u016bru integr\u0113t\u0101s medic\u012bnas pieejas izmanto\u0161an\u0101 v\u0113\u017ea profilaks\u0113 un \u0101rst\u0113\u0161an\u0101. Vi\u0146\u0161 populariz\u0113ja savas zin\u0101\u0161anas, vadot semin\u0101rus, lasot lekcijas, rakstot gr\u0101matas, blogu un audio gr\u0101matas. 2011. gada 24. j\u016blij\u0101, gandr\u012bz 20 gadus p\u0113c diagnozes, vi\u0146\u0161 nomira no [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":true,"wds_primary_category":1018,"footnotes":"[{\"content\":\"(piez\\u012bme no Healthinyourplanet: *Kanola e\\u013c\\u013ca ir paz\\u012bstama ar\\u012b k\\u0101 rap\\u0161u e\\u013c\\u013ca)<sup data-fn=\\\"51147316-ae8a-4e3d-abd0-bf68930918ca\\\" class=\\\"fn\\\"><a id=\\\"51147316-ae8a-4e3d-abd0-bf68930918ca-link\\\" href=\\\"#51147316-ae8a-4e3d-abd0-bf68930918ca\\\">1<\\\/a><\\\/sup>\",\"id\":\"cf15df09-54f2-4190-90bb-14b2e90377ea\"}]"},"categories":[1018,1110],"tags":[],"class_list":["post-89108","post","type-post","status-publish","format-standard","hentry","category-uncategorized-lv","category-veseliba"],"lang":"lv","translations":{"lv":89108,"en":25,"cs":88583,"fr":82147,"es":84401,"pt":84762,"it":84806,"de":84813,"ro":84820,"pl":84829,"tr":84836,"ko":84843,"zh":84850,"he":84861,"hu":84868,"id":84879,"sv":84886,"el":84984,"fi":84993,"ja":85000,"pt-br":85009,"ar":85016,"bg":85621,"et":85625,"sl":85633,"ru":85640,"uk":85647,"th":85654,"da":85661,"lt":89101,"hr":94410,"sq":94417,"sr":94424,"be":94930,"pa":94938,"nb":94945,"bn":94952,"as":94960,"gu":94967,"ta":94974,"ml":94989,"vi":94996,"ur":95003,"is":95010,"ne":95017,"fa":95024,"ku":95031,"ps":95038},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89108","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=89108"}],"version-history":[{"count":3,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89108\/revisions"}],"predecessor-version":[{"id":95152,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89108\/revisions\/95152"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=89108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=89108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=89108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}