{"id":89141,"date":"2026-01-19T14:18:42","date_gmt":"2026-01-19T14:18:42","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=89141"},"modified":"2026-01-19T14:19:29","modified_gmt":"2026-01-19T14:19:29","slug":"parskats-par-galvenajiem-ieteikumiem-2019-ka-ari-padomi-un-sikaka-informacija-kas-palidzes-tos-labak-ieverot","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=89141&lang=lv","title":{"rendered":"P\u0101rskats par galvenajiem ieteikumiem (2019), k\u0101 ar\u012b padomi un s\u012bk\u0101ka inform\u0101cija, kas pal\u012bdz\u0113s tos lab\u0101k iev\u0113rot:"},"content":{"rendered":"\n<p><\/p>\n\n\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>P\u0101rskats par galvenajiem ieteikumiem (2019), k\u0101 ar\u012b padomi un s\u012bk\u0101ka inform\u0101cija, kas pal\u012bdz\u0113s tos lab\u0101k iev\u0113rot:<\/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\">Galven\u0101 vadl\u012bnija<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\">Papildu inform\u0101cija<\/mark><\/strong><\/em><\/td><\/tr><tr><td><em><strong><strong>AUG\u013bI UN D\u0100RZNIEC\u012aBAS<\/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\">Vismaz <strong>5 porcijas dien\u0101<\/strong> (katra <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\">Vis\u0101s form\u0101s: <strong>svaigi, sald\u0113ti vai konserv\u0113ti<\/strong> \u2013 m\u0113\u0123iniet palielin\u0101t to pat\u0113ri\u0146u.<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 vair\u0101k k\u0101 viena gl\u0101ze aug\u013cu sulas dien\u0101<\/strong> (v\u0113lams no veseliem aug\u013ciem).<br><strong>\u017d\u0101v\u0113ti aug\u013ci<\/strong> j\u0101lieto <strong>reti<\/strong>, jo tie satur daudz cukura.<br><br>Ja iesp\u0113jams, <strong>izv\u0113lieties biolo\u0123iskos aug\u013cus un d\u0101rze\u0146us<\/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>ieksti2 (nes\u0101l\u012bti)<\/strong> (mandeles, lazdu rieksti, valrieksts, pist\u0101cijas utt.): \u2192 <strong>1 neliela sauja dien\u0101<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>MAIZE, MAKARONI, R\u012aSI, MANNA, KARTUPELI<\/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 katr\u0101 \u0113dienreiz\u0113<\/strong><\/strong><br><strong>Vismaz <strong>viens pilngraudu vai da\u013c\u0113ji pilngraudu produkts dien\u0101<\/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\">Ja iesp\u0113jams, <strong>izv\u0113lieties biolo\u0123iskos graudaugu produktus<\/strong>.<br>No brokastu graudaugu produktiem \u0161ai grupai pieder <strong>tikai nesaldin\u0101ti pilngraudu graudaugi<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong><strong>PIENS, JOGURTS, SIERS<\/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 porcijas dien\u0101<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u2192 <em>1 porcija = <strong>150 ml piena<\/strong> = 125 g jogurta = 30 g siera<\/em><br><br>Atcerieties \u0146emt v\u0113r\u0101 pienu un sieru, kas jau ir iek\u013cauts j\u016bsu pagatavotajos \u0113dienos.<br><br>Sakar\u0101 ar <strong>riskiem, kas saist\u012bti ar pies\u0101r\u0146ot\u0101jiem (vai pies\u0101r\u0146ot\u0101jiem)<\/strong>, p\u0101rliecinieties, ka lietojat <strong>da\u017e\u0101dus piena produktus<\/strong>.<\/mark><\/td><\/tr><tr><td><em><strong>GA\u013bA UN M\u0100JPUTNI, ZIVIS, OLAS, PUPAS<\/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>Mainiet <strong>ga\u013cu un m\u0101jputnus<\/strong>: dodiet priek\u0161roku m\u0101jputniem un <strong>(ja iesp\u0113jams) nep\u0101rsniedziet 500 g ga\u013cas ned\u0113\u013c\u0101<\/strong>.<br><\/strong><br><strong><strong><strong>P\u0101k\u0161augi<\/strong> (l\u0113cas, pupas, zir\u0146i, kvinoja utt.): vismaz <strong>divas reizes ned\u0113\u013c\u0101<\/strong>; tie var aizst\u0101t ga\u013cu un m\u0101jputnus.<\/strong><br><\/strong><br><strong><strong><strong>Zivis un j\u016bras veltes<\/strong>: <strong>divas reizes ned\u0113\u013c\u0101 <\/strong>(ieskaitot <strong>vienu taukainu zivi<\/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>Ga\u013cas<\/strong> veidi: liellopa ga\u013ca, c\u016bkga\u013ca, te\u013ca ga\u013ca, j\u0113ra ga\u013ca, kazas ga\u013ca, zirga ga\u013ca, me\u017eac\u016bkas ga\u013ca, brie\u017ea ga\u013ca.<br><br>Ja iesp\u0113jams, <strong>izv\u0113lieties biolo\u0123iskos \u017e\u0101v\u0113tus p\u0101k\u0161augus<\/strong>.<br><br>Zivis un j\u016bras velmes var lietot <strong>svaigas, sald\u0113tas vai konserv\u0113tas<\/strong>; mainiet sugas un avotus (\u012bpa\u0161i, ja lietojat bie\u017ei), lai <strong>ierobe\u017eotu pies\u0101r\u0146ot\u0101ju (vai pies\u0101r\u0146ojo\u0161o vielu) iedarb\u012bbu<\/strong>.<br><br><strong>Taukainas zivis<\/strong>: si\u013c\u0137e, skumbrija, sard\u012bnes, lasis&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>Taukain\u0101, salda, s\u0101\u013ca p\u0101rtika<\/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>Saldie \u0113dieni un dz\u0113rieni, s\u0101\u013cie \u0113dieni un r\u016bpnieciski ra\u017eoti \u0113dieni ar <strong>Nutri-Score D vai E<\/strong>: <strong>ierobe\u017eojiet pat\u0113ri\u0146u<\/strong>.<\/strong><\/strong><br><strong><br><strong><strong>P\u0101rstr\u0101d\u0101ta ga\u013ca (ieskaitot v\u0101r\u012btu \u0161\u0137i\u0146\u0137i)<\/strong>:<br>ierobe\u017eojiet pat\u0113ri\u0146u; <strong>nep\u0101rsniedziet 150 g ned\u0113\u013c\u0101 <\/strong>un dodiet priek\u0161roku v\u0101r\u012btam \u0161\u0137i\u0146\u0137im.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u0160aj\u0101 grup\u0101 ietilpst brokastu p\u0101rslas (iz\u0146emot nesaldin\u0101tas pilngraudu p\u0101rslas), konditorejas izstr\u0101d\u0101jumi, \u0161okol\u0101de, piena deserti, sald\u0113jums, saldumi, g\u0101z\u0113tie dz\u0113rieni, aug\u013cu sulas, s\u0101\u013cie uzkodas utt. Apstr\u0101d\u0101to ga\u013cas produktu<strong><br><\/strong><br>grup\u0101 ietilpst ar\u012b desas, spe\u0137is, spe\u0137a gabali\u0146i, konserv\u0113ta ga\u013ca, \u017e\u0101v\u0113ta vai neapstr\u0101d\u0101ta \u0161\u0137i\u0146\u0137a ga\u013ca.<\/mark><\/td><\/tr><tr><td><em><strong>E\u013c\u013cas, sviests, margar\u012bns<\/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>Lietojiet ikdien\u0101 <\/strong>nelielos daudzumos<br>vai <strong>izvairieties no p\u0101rm\u0113r\u012bgas lieto\u0161anas<\/strong>.<\/strong><\/strong><br>Dodiet priek\u0161roku <strong>rap\u0161a (kanola) un valriekstu e\u013c\u013c\u0101m<\/strong> to omega-3 satura d\u0113\u013c.<\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Sviests j\u0101lieto ierobe\u017eoti<\/strong> un j\u0101izmanto tikai <strong>neapstr\u0101d\u0101t\u0101 veid\u0101 vai uz maizes<\/strong>.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>(Fran\u010du valodas ori\u0123in\u0101lversija):<\/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\u0113\u017ea p\u0113t\u012bjumi Lielbrit\u0101nij\u0101 (vesel\u012bgas un sabalans\u0113tas malt\u012btes): <\/strong><\/h2>\n\n\n\n<p>\u0160aj\u0101 sh\u0113m\u0101 atrodiet ieteikumus, ko \u0113st katr\u0101 malt\u012bt\u0113, lai uzturs b\u016btu vesel\u012bgs un sabalans\u0113ts:<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>3 p\u0101rtikas produktu kategoriju sagatavo\u0161ana katrai malt\u012btei:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 % d\u0101rze\u0146u (lab\u0101 ideja ir sajaukt da\u017e\u0101dus d\u0101rze\u0146us un izmantot pietiekamu daudzumu za\u013co d\u0101rze\u0146u: spin\u0101tus, broko\u013cus, pupi\u0146as utt.)<\/li>\n\n\n\n<li>25 % olbaltumvielu (atg\u0101din\u0101jums: ve\u0123et\u0101r\u0101s olbaltumvielas organism\u0101 uzs\u016bcas slikt\u0101k nek\u0101 dz\u012bvnieku olbaltumvielas, kas j\u0101patur pr\u0101t\u0101, ja palielin\u0101t fizisko aktivit\u0101ti)<\/li>\n\n\n\n<li>25 % graudu un og\u013chidr\u0101tu var aizst\u0101t katr\u0101 malt\u012bt\u0113 (kvie\u0161i, r\u012bsi, kartupe\u013ci, p\u0101k\u0161augi, kvinoja, gri\u0137i &#8230;). Vair\u0101k inform\u0101cijas par to (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>saite<\/em><\/a>).<br><\/li>\n<\/ul>\n\n\n\n<p>Neaizmirstiet par <strong>graudiem<\/strong> sav\u0101 \u0161\u0137\u012bv\u012b. (Kult\u016bras zi\u0146\u0101 tas var \u0161\u0137ist &#8220;at\u0161\u0137ir\u012bgi&#8221; vai &#8220;neparasti&#8221;), bet, ja to dar\u012bsiet, j\u016bs jut\u012bsieties daudz lab\u0101k. Graudi sniedz daudz da\u017e\u0101du vitam\u012bnu, k\u0101 ar\u012b pal\u012bdz gremo\u0161anai, aknu darb\u012bbai, uzs\u016bk\u0161anai un svara kontrolei.<\/p>\n\n\n\n<p>Piem\u0113ram, <strong>pup<\/strong>as satur daudz B vitam\u012bna, ja j\u016bs m\u0113\u0123in\u0101t \u0113st pupas divas reizes ned\u0113\u013c\u0101, ir liela iesp\u0113ja, ka j\u016bs \u0101tri paman\u012bsiet labu pozit\u012bvu efektu.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>M\u0113\u0123iniet uz\u0146emt da\u017e\u0101dus vitam\u012bnus:<\/strong><\/h2>\n\n\n\n<p>Zem\u0101k redzamais grafiks ir \u201epiem\u0113rs\u201d par vitam\u012bnu veidiem, kas saist\u012bti ar p\u0101rtikas produktiem. Atcerieties, ka lab\u0101k ir \u0113st daudzveid\u012bgi, nevis daudz. Saprotiet ar\u012b to, ka p\u0101rtikas produkti nesatur vien\u0101da veida vitam\u012bnus. Lai ieg\u016btu vair\u0101k inform\u0101cijas par uztura t\u0113mu, skatiet (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\"><em>saite<\/em><\/a>) un ar\u012b Jean-Marie Bourre gr\u0101matas (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\"><em>saite<\/em><\/a>).<\/p>\n\n\n\n\n\n<p><em>Vienm\u0113r atcerieties, ka dab\u012bgi p\u0101rtikas produkti ir lab\u0101ki nek\u0101 vitam\u012bnu piedevas. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Saite<\/a>) Atcerieties ar\u012b, ka t\u0113ja palielina an\u0113mijas risku.<\/em><\/p>\n\n\n\n<p><\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\">Ide\u0101li b\u016btu, ja liel\u0101ks uzsvars tiktu likts uz d\u0101rze\u0146iem, nevis aug\u013ciem. (Piem\u0113ram, ieteicams \u0113st tr\u012bs porcijas d\u0101rze\u0146u un divas porcijas aug\u013cu dien\u0101 utt., bet abi ir vienl\u012bdz svar\u012bgi). <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\">Esiet uzman\u012bgi ar riekstiem, kas var izrais\u012bt aler\u0123ijas un ietekm\u0113t garast\u0101vokli. <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>P\u0101rskats par galvenajiem ieteikumiem (2019), k\u0101 ar\u012b padomi un s\u012bk\u0101ka inform\u0101cija, kas pal\u012bdz\u0113s tos lab\u0101k iev\u0113rot: Galven\u0101 vadl\u012bnija Papildu inform\u0101cija AUG\u013bI UN D\u0100RZNIEC\u012aBAS Vismaz 5 porcijas dien\u0101 (katra 80\u2013100 g). Vis\u0101s form\u0101s: svaigi, sald\u0113ti vai konserv\u0113ti \u2013 m\u0113\u0123iniet palielin\u0101t to pat\u0113ri\u0146u.1 Ne vair\u0101k k\u0101 viena gl\u0101ze aug\u013cu sulas dien\u0101 (v\u0113lams no veseliem aug\u013ciem).\u017d\u0101v\u0113ti aug\u013ci j\u0101lieto [&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":1116,"footnotes":"[{\"content\":\"Ide\\u0101li b\\u016btu, ja liel\\u0101ks uzsvars tiktu likts uz d\\u0101rze\\u0146iem, nevis aug\\u013ciem. (Piem\\u0113ram, ieteicams \\u0113st tr\\u012bs porcijas d\\u0101rze\\u0146u un divas porcijas aug\\u013cu dien\\u0101 utt., bet abi ir vienl\\u012bdz svar\\u012bgi).\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"Esiet uzman\\u012bgi ar riekstiem, kas var izrais\\u012bt aler\\u0123ijas un ietekm\\u0113t garast\\u0101vokli.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[1116,1110],"tags":[],"class_list":["post-89141","post","type-post","status-publish","format-standard","hentry","category-partika","category-veseliba"],"lang":"lv","translations":{"lv":89141,"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,"lt":89138,"sl":93739,"hr":94446,"sq":94450,"sr":94454},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89141","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=89141"}],"version-history":[{"count":3,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89141\/revisions"}],"predecessor-version":[{"id":89163,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/89141\/revisions\/89163"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=89141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=89141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=89141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}