{"id":89138,"date":"2026-01-19T14:17:04","date_gmt":"2026-01-19T14:17:04","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=89138"},"modified":"2026-01-19T14:17:06","modified_gmt":"2026-01-19T14:17:06","slug":"pagrindiniu-rekomendaciju-apzvalga-2019-m-kartu-su-patarimais-ir-issamiomis-instrukcijomis-kaip-jas-geriau-igyvendinti","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=89138&lang=lt","title":{"rendered":"Pagrindini\u0173 rekomendacij\u0173 ap\u017evalga (2019 m.), kartu su patarimais ir i\u0161samiomis instrukcijomis, kaip jas geriau \u012fgyvendinti:"},"content":{"rendered":"\n<p><\/p>\n\n\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pagrindini\u0173 rekomendacij\u0173 ap\u017evalga (2019 m.), kartu su patarimais ir i\u0161samiomis instrukcijomis, kaip jas geriau \u012fgyvendinti:<\/strong><br><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:20px\"><table class=\"has-fixed-layout\"><tbody><tr><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Pagrindin\u0117 gair\u0117<mark class=\"has-inline-color has-kubio-color-1-color\"><\/mark><\/mark><\/strong><\/em><\/td><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Papildoma informacija<\/mark><\/strong><\/em><\/td><\/tr><tr><td><em><strong><strong>VAISI\u0172 IR DAR\u017dOVI\u0172<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Ma\u017eiausiai <strong>5 porcijos per dien\u0105<\/strong> (kiekviena po <strong>80\u2013100 g<\/strong>).<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Visomis formomis: <strong>\u0161vie\u017eios, \u0161aldytos ar konservuotos<\/strong> \u2013 stenkit\u0117s j\u0173 vartoti daugiau.<sup data-fn=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\" class=\"fn\"><a id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa\">1<\/a><\/sup><br><br><strong>Ne daugiau kaip vienas stiklin\u0117 vaisi\u0173 sul\u010di\u0173 per dien\u0105<\/strong> (geriausia i\u0161 nesusmulkint\u0173 vaisi\u0173).<br><strong>D\u017eiovinti vaisiai<\/strong> tur\u0117t\u0173 b\u016bti vartojami <strong>retkar\u010diais<\/strong>, nes juose yra daug cukraus.<br><br>Jei \u012fmanoma, <strong>rinkit\u0117s ekologi\u0161kus vaisius ir dar\u017eoves<\/strong>.<br><br><sup data-fn=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\" class=\"fn\"><a id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28\">R<\/a><\/sup><strong>ie\u0161utai2 (nes\u016bdyti)<\/strong> (migdolai, lazdyno rie\u0161utai, graikiniai rie\u0161utai, pistacijos ir kt.): \u2192 <strong>1 nedidel\u0117 sauja per dien\u0105<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>DUONA, MAKARONAI, RY\u017dIAI, MAN\u0172 GR\u016aDAI, BULV\u0116S<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>1 porcija per kiekvien\u0105 valg\u012f<\/strong><\/strong><br><strong>Ma\u017eiausiai <strong>vienas viso gr\u016bdo arba pusiau viso gr\u016bdo produktas per dien\u0105<\/strong><\/strong><\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Jei \u012fmanoma, <strong>rinkit\u0117s ekologi\u0161kus gr\u016bd\u0173 produktus<\/strong>.<br>I\u0161 pusry\u010di\u0173 gr\u016bd\u0173 \u0161iai grupei priklauso <strong>tik nesaldinti viso gr\u016bdo gr\u016bdai<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong><strong>PIENAS, JOGURTAS, S\u016aRIS<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">2 porcijos per dien\u0105<\/mark><\/strong><\/strong><\/td><td>\u2192 <em>1 porcija = <strong>150 ml pieno<\/strong> = 125 g jogurto = 30 g s\u016brio<\/em><br><br>Nepamir\u0161kite atsi\u017evelgti \u012f pien\u0105 ir s\u016br\u012f, kurie jau yra \u012ftraukti \u012f ruo\u0161iamus patiekalus.<br><br>D\u0117l <strong>su ter\u0161alais (arba ter\u0161alais) susijusios rizikos<\/strong>, b\u016btinai vartokite <strong>\u012fvairius pieno produktus<\/strong>.<\/td><\/tr><tr><td><em><strong>M\u0116SA IR PTA\u0160AI, \u017dUVA, KIAU\u0160INIAI, PUPEL\u0116S<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Kaitaliokite <strong>m\u0117s\u0105 ir pauk\u0161tien\u0105<\/strong>: teikite pirmenyb\u0119 pauk\u0161tienai ir <strong>(jei \u012fmanoma) nevir\u0161ykite 500 g m\u0117sos per savait\u0119<\/strong>.<br><\/strong><br><strong><strong><strong>Ank\u0161tiniai<\/strong> (l\u0119\u0161iai, pupel\u0117s, avin\u017eirniai, kvinoja ir kt.): ma\u017eiausiai <strong>du kartus per savait\u0119<\/strong>; jie gali pakeisti m\u0117s\u0105 ir pauk\u0161tien\u0105.<\/strong><br><\/strong><br><strong><strong><strong>\u017duvis ir j\u016bros g\u0117ryb\u0117s<\/strong>: <strong>du kartus per savait\u0119 <\/strong>(\u012fskaitant <strong>vien\u0105 riebios \u017euvies patiekal\u0105<\/strong><\/strong><\/strong>)<strong><strong>.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>M\u0117sa<\/strong>: jautiena, kiauliena, ver\u0161iena, \u0117riena, o\u017ekiena, arkliena, \u0161erniena, elniena.<br><br>Jei \u012fmanoma, <strong>rinkit\u0117s ekologi\u0161kus d\u017eiovintus ank\u0161tinius augalus<\/strong>.<br><br>\u017duv\u012f ir j\u016bros g\u0117rybes galima vartoti <strong>\u0161vie\u017eias, \u0161aldytas arba konservuotas<\/strong>; keiskite r\u016b\u0161is ir \u0161altinius (ypa\u010d jei vartojate da\u017enai), kad <strong>suma\u017eintum\u0117te ter\u0161al\u0173 (arba u\u017eter\u0161al\u0173) poveik\u012f<\/strong>.<br><br><strong>Riebi \u017euvis<\/strong>: silk\u0117, skumbr\u0117, sardin\u0117s, la\u0161i\u0161a&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>RIEBI, SALD\u016aS, DRUSKINGI MAISTO PRODUKTAI<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>Sald\u016bs maisto produktai ir g\u0117rimai, s\u016br\u016bs maisto produktai ir komerciniai maisto produktai, kuri\u0173 <strong>Nutri-Score reitingas <\/strong>yra <strong>D arba E<\/strong>: <strong>ribokite vartojim\u0105<\/strong>.<\/strong><\/strong><br><strong><br><strong><strong>Perdirbti m\u0117sos produktai (\u012fskaitant virt\u0105 kump\u012f)<\/strong>:<br>ribokite vartojim\u0105; <strong>nevir\u0161ykite 150 g per savait\u0119 <\/strong>ir teikite pirmenyb\u0119 virtam kumpiui.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u0160iai grupei priskiriami pusry\u010di\u0173 dribsniai (i\u0161skyrus nesaldintus viso gr\u016bdo dribsnius), pyragai\u010diai, \u0161okoladas, pieno desertai, ledai, saldainiai, gazuoti g\u0117rimai, vaisi\u0173 sultys, pikanti\u0161ki u\u017ekand\u017eiai ir kt.<strong><br><\/strong><br>Taip pat priskiriami perdirbti m\u0117sos produktai: de\u0161ros, la\u0161iniai, la\u0161ini\u0173 gabaliukai, konservuota m\u0117sa, vytinti arba \u017eali kumpiai.<\/mark><\/td><\/tr><tr><td><em><strong>ALIEJAI, SVIESTAS, MARGARINAS<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong><strong>Vartokite kasdien<\/strong>, nedideliais kiekiais<br>arba <strong>venkite pertekli\u0173<\/strong>.<\/strong><\/strong><br>Pirmenyb\u0119 teikite <strong>raps\u0173 (kanolos) ir graikini\u0173 rie\u0161ut\u0173 aliejams<\/strong> d\u0117l juose esan\u010di\u0173 omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173.<\/mark><\/td><td><strong>Sviestas tur\u0117t\u0173 b\u016bti vartojamas ribotai<\/strong> ir tik <strong>\u017ealiu arba ant duonos<\/strong>.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>(Pranc\u016bz\u0173 kalba):<\/strong><\/h2>\n\n\n\n\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>V\u0117\u017eio tyrim\u0173 centras Jungtin\u0117je Karalyst\u0117je (Sveiki subalansuoti maisto produktai): <\/strong><\/h2>\n\n\n\n<p>\u0160ioje schemoje rasite patarimus, k\u0105 valgyti kiekvieno valgio metu, kad maistas b\u016bt\u0173 sveikas ir subalansuotas:<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>3 maisto produkt\u0173 kategorij\u0173 paruo\u0161imas kiekvienam valgymui:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 % dar\u017eovi\u0173 (gerai sumai\u0161yti dar\u017eoves ir naudoti pakankam\u0105 kiek\u012f \u017eali\u0173 dar\u017eovi\u0173: \u0161pinat\u0173, brokoli\u0173, pupeli\u0173 ir pan.)<\/li>\n\n\n\n<li>25 % baltym\u0173 (primena: vegetari\u0161ki baltymai yra ma\u017eiau \u012fsisavinami nei gyv\u016bniniai baltymai, tai reikia tur\u0117ti omenyje, jei padidinsite savo aktyvum\u0105)<\/li>\n\n\n\n<li>25 % gr\u016bd\u0173 ir angliavandeni\u0173 gali b\u016bti kei\u010diami kiekvieno valgio metu (kvie\u010diai, ry\u017eiai, bulv\u0117s, ank\u0161tiniai, kvie\u010diai, grikiai &#8230;) Daugiau informacijos apie tai (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>Nuoroda<\/em><\/a>)<br><\/li>\n<\/ul>\n\n\n\n<p>Nepamir\u0161kite \u012ftraukti \u012f savo racion\u0105 gr\u016bd\u0173. (Kult\u016bri\u0161kai tai gali skamb\u0117ti \u201ekeistai\u201c ar \u201ene\u012fprastai\u201c), bet jei tai darysite, jausit\u0117s geriau. Gr\u016bdai yra daugyb\u0117s skirting\u0173 vitamin\u0173 \u0161altinis, be to, jie padeda vir\u0161kinimui, kepen\u0173 veiklai, maistini\u0173 med\u017eiag\u0173 \u012fsisavinimui ir svorio palaikymui.<\/p>\n\n\n\n<p>Pavyzd\u017eiui, \u201e<strong>Pulse<\/strong>\u201c yra daug vitamino B, tod\u0117l jei bandysite valgyti \u201ePulse\u201c du kartus per savait\u0119, yra didel\u0117 tikimyb\u0117, kad greitai pasteb\u0117site teigiam\u0105 poveik\u012f.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Stenkit\u0117s valgyti \u012fvairi\u0173 vitamin\u0173:<\/strong><\/h2>\n\n\n\n<p>Toliau pateiktas grafikas yra \u201epavyzdys\u201c, kaip vitaminai yra susij\u0119 su maisto produktais. Reikia prisiminti, kad geriau valgyti \u012fvairiai nei daug. Taip pat reikia suprasti, kad maisto produktai ne visi turi vienod\u0173 vitamin\u0173. Daugiau informacijos apie mityb\u0105 rasite (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\"><em>nuorodoje<\/em><\/a>) ir Jean-Marie Bourre knygose (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\"><em>nuorodoje<\/em><\/a>).<\/p>\n\n\n\n\n\n<p><em>Visada prisiminkite, kad nat\u016bral\u016bs maisto produktai yra geriau nei vitamin\u0173 papildai. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Nuoroda<\/a>) Taip pat prisiminkite, kad arbata didina anemijos rizik\u0105.<\/em><\/p>\n\n\n\n<p><\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\">Idealiu atveju daugiau d\u0117mesio reik\u0117t\u0173 skirti dar\u017eov\u0117ms nei vaisiams. (Pavyzd\u017eiui, rekomenduojama per dien\u0105 suvalgyti tris porcijas dar\u017eovi\u0173 ir dvi porcijas vaisi\u0173 ir pan., ta\u010diau abu produktai yra svarb\u016bs). <a href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\">Atkreipkite d\u0117mes\u012f \u012f rie\u0161utus, kurie gali sukelti alergij\u0105 ir paveikti nuotaik\u0105. <a href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Pagrindini\u0173 rekomendacij\u0173 ap\u017evalga (2019 m.), kartu su patarimais ir i\u0161samiomis instrukcijomis, kaip jas geriau \u012fgyvendinti: Pagrindin\u0117 gair\u0117 Papildoma informacija VAISI\u0172 IR DAR\u017dOVI\u0172 Ma\u017eiausiai 5 porcijos per dien\u0105 (kiekviena po 80\u2013100 g). Visomis formomis: \u0161vie\u017eios, \u0161aldytos ar konservuotos \u2013 stenkit\u0117s j\u0173 vartoti daugiau.1 Ne daugiau kaip vienas stiklin\u0117 vaisi\u0173 sul\u010di\u0173 per dien\u0105 (geriausia i\u0161 nesusmulkint\u0173 vaisi\u0173).D\u017eiovinti [&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":1113,"footnotes":"[{\"content\":\"Idealiu atveju daugiau d\\u0117mesio reik\\u0117t\\u0173 skirti dar\\u017eov\\u0117ms nei vaisiams. (Pavyzd\\u017eiui, rekomenduojama per dien\\u0105 suvalgyti tris porcijas dar\\u017eovi\\u0173 ir dvi porcijas vaisi\\u0173 ir pan., ta\\u010diau abu produktai yra svarb\\u016bs).\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"Atkreipkite d\\u0117mes\\u012f \\u012f rie\\u0161utus, kurie gali sukelti alergij\\u0105 ir paveikti nuotaik\\u0105.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[1113,1107],"tags":[],"class_list":["post-89138","post","type-post","status-publish","format-standard","hentry","category-maistas","category-sveikata"],"lang":"lt","translations":{"lt":89138,"en":23,"fr":82182,"es":84405,"pt":84772,"it":85229,"de":85522,"ko":85773,"ro":86142,"pl":86553,"tr":86557,"zh":86948,"el":86953,"fi":86957,"ja":86969,"pt-br":86974,"ar":86982,"et":86987,"bg":86992,"ru":86996,"uk":87001,"th":87007,"da":87011,"he":87020,"hu":87024,"id":87028,"sv":87032,"cs":88594,"lv":89141,"sl":93739,"hr":94446,"sq":94450,"sr":94454},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89138","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=89138"}],"version-history":[{"count":3,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89138\/revisions"}],"predecessor-version":[{"id":89161,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89138\/revisions\/89161"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=89138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=89138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=89138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}