{"id":91033,"date":"2026-01-20T13:17:05","date_gmt":"2026-01-20T13:17:05","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=91033"},"modified":"2026-01-20T13:17:06","modified_gmt":"2026-01-20T13:17:06","slug":"tejas-laiks-uzlejums-udens-dzerieni-celojuma-laika","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=91033&lang=lv","title":{"rendered":"T\u0113jas laiks, uzl\u0113jums, \u016bdens, dz\u0113rieni ce\u013cojuma laik\u0101"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"574\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-1024x574.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-91032 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-1024x574.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-300x168.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-768x430.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570-1536x861.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570.jpeg?lossy=2&strip=1&webp=1 1888w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_1094536570.jpeg?size=512x287&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\/574;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<h1 class=\"wp-block-heading\"><strong>T\u0113jas laiks, uzl\u0113jums, \u016bdens: t\u0113ja vai kafija? K\u0101da ir at\u0161\u0137ir\u012bba?<\/strong><\/h1>\n\n\n<p>T\u0113jas vai kafijas dzer\u0161ana pal\u012bdz organismam hidrat\u0113ties. Saska\u0146\u0101 ar da\u017eiem p\u0113t\u012bjumiem, noteikt\u0101s situ\u0101cij\u0101s t\u0101s var pat hidrat\u0113t m\u016bs efekt\u012bv\u0101k nek\u0101 \u016bdens.<\/p>\n\n\n<p>T\u0113ja un kafija ir at\u0161\u0137ir\u012bga iedarb\u012bba:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u0113ja pal\u012bdz mums palikt modriem un koncentr\u0113tiem.<\/li>\n\n\n\n<li>Kafija, no otras puses, mums parasti dod ener\u0123iju un stimul\u0113.<\/li>\n<\/ul>\n\n\n<p>At\u0161\u0137ir\u012bba ir to sast\u0101v\u0101 eso\u0161aj\u0101s viel\u0101s:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u0113ja satur te\u012bnu, kas ir sal\u012bdzino\u0161i maig\u0101ks.<\/li>\n\n\n\n<li>Kafija satur kofe\u012bnu, kas ir sp\u0113c\u012bgs stimulants.<\/li>\n<\/ul>\n\n\n<p>T\u0101p\u0113c cilv\u0113kiem, kas cie\u0161 no depresijas vai bipol\u0101ras trauc\u0113jumiem, bie\u017ei vien tiek ieteikts izvair\u012bties no kafijas un ierobe\u017eot t\u0113jas pat\u0113ri\u0146u, iesp\u0113jams, dzerot tikai vienu mazu tasi t\u0113jas agri no r\u012bta.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>No Vikip\u0113dijas par t\u0113ju:<\/strong><br><br><em>\u201eKofe\u012bns veido aptuveni 3 % no t\u0113jas sausnas, kas atkar\u012bb\u0101 no veida, z\u012bmola un pagatavo\u0161anas veida atbilst 30\u201390 miligramiem uz 250 mililitru (8\u00bd ASV fl oz) tasi. P\u0113t\u012bjum\u0101 tika konstat\u0113ts, ka viena gramma meln\u0101s t\u0113jas kofe\u012bna saturs ir no 22 l\u012bdz 28 mg, bet viena gramma za\u013c\u0101s t\u0113jas kofe\u012bna saturs ir no 11 l\u012bdz 20 mg, kas atspogu\u013co iev\u0113rojamu at\u0161\u0137ir\u012bbu. T\u0113ja satur ar\u012b nelielu daudzumu teobrom\u012bna un teofil\u012bna, kas ir ksant\u012bni un stimulanti, l\u012bdz\u012bgi kofeinam.<\/em>\u201d<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\"><strong>Individu\u0101l\u0101s reakcijas at\u0161\u0137iras:<\/strong><\/h2>\n\n\n<p>Katrs cilv\u0113ks rea\u0123\u0113 uz t\u0113ju un kafiju at\u0161\u0137ir\u012bgi. Da\u017ei cilv\u0113ki var dzert abus bez probl\u0113m\u0101m, bet citi ir jut\u012bg\u0101ki un var piedz\u012bvot blakuspar\u0101d\u012bbas.<\/p>\n\n\n<p>Interesanti, ka t\u0113jas pat\u0113ri\u0146u bie\u017ei var palielin\u0101t pak\u0101peniski. Laika gait\u0101 un piel\u0101gojoties, pat jut\u012bgi cilv\u0113ki var atkl\u0101t, ka vi\u0146i lab\u0101k panes t\u0113ju.<\/p>\n\n\n<p>\u0160aj\u0101 lap\u0101 atrad\u012bsi padomus, k\u0101 uzlabot koncentr\u0113\u0161an\u0101s sp\u0113jas un uzman\u012bbu, tostarp to, k\u0101 l\u0113n\u0101m un dro\u0161i palielin\u0101t t\u0113jas pat\u0113ri\u0146u.<\/p>\n\n\n<p>T\u0113ja ir paz\u012bstama ar sav\u0101m vesel\u012bgaj\u0101m \u012bpa\u0161\u012bb\u0101m, jo satur da\u017e\u0101das organismam labv\u0113l\u012bgas molekulas, kas pal\u012bdz att\u012br\u012bt organismu, mitrina \u0101du un uzlabo visp\u0101r\u0113jo labsaj\u016btu. Ja to lieto ar m\u0113ru, t\u0101 ir \u013coti vesel\u012bga ieradums.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"409\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421-1024x409.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-91031 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421-1024x409.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421-300x120.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421-768x307.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421.jpeg?lossy=2&strip=1&webp=1 1233w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/AdobeStock_214993421.jpeg?size=512x205&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\/409;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n<h1 class=\"wp-block-heading\"><strong>T\u0113jas lieto\u0161anas blakuspar\u0101d\u012bbas<\/strong><\/h1>\n\n\n<p>T\u0113jas dzer\u0161anai ir galvenok\u0101rt divas blakuspar\u0101d\u012bbas, kuras var izkl\u0101st\u012bt \u0161\u0101d\u0101 sec\u012bb\u0101:<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>1. Ietekme uz miegu un nervu sist\u0113mu<\/strong><\/h2>\n\n\n<h3 class=\"wp-block-heading\"><strong>Sp\u0113ja norm\u0101li gul\u0113t<\/strong><\/h3>\n\n\n<p>Viena no galvenaj\u0101m t\u0113jas lieto\u0161anas blakuspar\u0101d\u012bb\u0101m ir stimul\u0113jo\u0161\u0101s molekulas te\u012bna ietekme. Lietojot lielos daudzumos, t\u0101 var izrais\u012bt nervozit\u0101ti un stresu. Biolo\u0123iski te\u012bns (ko da\u017ek\u0101rt saista ar kofe\u012bnu) var samazin\u0101t magnija l\u012bmeni organism\u0101. Uztveriet to k\u0101 iek\u0161\u0113j\u0101 \u201emagnija rezerves\u201d izs\u012bk\u0161anu.<\/p>\n\n\n<p>Palielinoties t\u0113jas vai kafijas pat\u0113ri\u0146am, samazin\u0101s magnija daudzums organism\u0101, kas var izrais\u012bt augst\u0101ku stresa l\u012bmeni un slikt\u0101ku miega kvalit\u0101ti. (<a href=\"https:\/\/healthinyourplanet.com\/?p=83552&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Saite<\/em><\/a>)<\/p>\n\n\n<p>Liels stresa l\u012bmenis var izrais\u012bt nakts modin\u0101\u0161anos, kas apgr\u016btina atk\u0101rtotu aizmig\u0161anu. Apzin\u0101\u0161an\u0101s un elpo\u0161anas vingrin\u0101jumi ir noder\u012bgi l\u012bdzek\u013ci, lai ar to tiktu gal\u0101. (<a href=\"https:\/\/healthinyourplanet.com\/?p=83597&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Saite<\/em><\/a>)<\/p>\n\n\n<p>Fizisk\u0101 aktivit\u0101te var ar\u012b uzlabot miegu. Piem\u0113ram, fizisk\u0101s aktivit\u0101tes palielina fizisko nogurumu un samazina gar\u012bgo stresu. Fiziskais stress (no kust\u012bb\u0101m) veicina sv\u012b\u0161anu, kas pal\u012bdz izvad\u012bt toks\u012bnus, atbalsta aknu darb\u012bbu un veicina gremo\u0161anu.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>2. Vitam\u012bnu un uzturvielu defic\u012bts<\/strong><\/h2>\n\n\n<h3 class=\"wp-block-heading\">An\u0113mija <strong>Dzelzs uzs\u016bk\u0161an\u0101s un vitam\u012bnu defic\u012bts<\/strong><\/h3>\n\n\n<p>Palielin\u0101ts t\u0113jas pat\u0113ri\u0146\u0161 var samazin\u0101t dzelzs uzs\u016bk\u0161anos, kas var palielin\u0101t vitam\u012bnu defic\u012bta risku, tostarp an\u0113miju. T\u0113ja satur vielas, kas kav\u0113 dzelzs uzs\u016bk\u0161anos.<\/p>\n\n\n<p>Lai to nov\u0113rstu, ieteicams \u0113st aug\u013cus, kas bag\u0101ti ar C vitam\u012bnu, jo C vitam\u012bns uzlabo dzelzs uzs\u016bk\u0161anos. Tas pal\u012bdz nov\u0113rst ar defic\u012btu saist\u012btu nogurumu. (<a href=\"https:\/\/healthinyourplanet.com\/?p=82182&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Saite<\/em><\/a>) (<a href=\"https:\/\/healthinyourplanet.com\/?p=83624&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Saite<\/em><\/a>)<\/p>\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Neskatoties uz blakuspar\u0101d\u012bb\u0101m, \u0161eit ir aprakst\u012bts, k\u0101 pak\u0101peniski palielin\u0101t t\u0113jas pat\u0113ri\u0146u.<\/strong><\/h1>\n\n\n<p>Neskatoties uz \u0161\u012bm div\u0101m iesp\u0113jamaj\u0101m blakuspar\u0101d\u012bb\u0101m, tas ir iesp\u0113jams; r\u016bp\u0113joties par sevi un apzinoties savus ieradumus; dro\u0161i izp\u0113t\u012bt, k\u0101 t\u0113ja iederas j\u016bsu ikdienas rut\u012bn\u0101, potenci\u0101li uzlabojot gan koncentr\u0113\u0161an\u0101s sp\u0113jas, gan labsaj\u016btu.<\/p>\n\n\n<p>J\u016bsu sp\u0113ja pat\u0113r\u0113t t\u0113ju ir atkar\u012bga no j\u016bsu organisma sp\u0113jas uzs\u016bkt akt\u012bv\u0101s vielas, piem\u0113ram, kofe\u012bnu un te\u012bnu. T\u0101 ir atkar\u012bga ar\u012b no j\u016bsu dz\u012bvesveida; j\u016bsu uzturs, aktivit\u0101tes l\u012bmenis un visp\u0101r\u0113jais vesel\u012bbas st\u0101voklis var ietekm\u0113t to, k\u0101 j\u016bsu organisms rea\u0123\u0113 uz t\u0113ju.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Apzi\u0146a un garast\u0101vok\u013ca regul\u0113\u0161ana<\/strong><\/h3>\n\n\n<p>Kad s\u0101kam dzert t\u0113ju vai kafiju, ir noder\u012bgi att\u012bst\u012bt to, ko sauc par \u201eapzin\u0101\u0161anos\u201d.<\/p>\n\n\n<p>Apzin\u0101\u0161an\u0101s noz\u012bm\u0113 apzin\u0101ties to, kas notiek m\u016bsos un ap mums. T\u0101 uzlabo m\u016bsu sp\u0113ju saglab\u0101t koncentr\u0113\u0161anos un paman\u012bt emocion\u0101las vai fiziskas izmai\u0146as, piem\u0113ram, aizkaitin\u0101m\u012bbu, garast\u0101vok\u013ca sv\u0101rst\u012bbas vai miega probl\u0113mas.<\/p>\n\n\n<p>Apzin\u0101\u0161an\u0101s pal\u012bdz mums att\u0101lin\u0101ties un p\u0101rdom\u0101t savu uzved\u012bbu. Tas nenoz\u012bm\u0113, ka j\u016btam maz\u0101k, dr\u012bz\u0101k tas ir pretstats emocion\u0101lajai nejut\u012bgumam. Tas pal\u012bdz mums lab\u0101k just un saprast.<\/p>\n\n\n<p><em>Izteiciens:<\/em> \u201eSt\u0101v\u0113t ar ab\u0101m k\u0101j\u0101m uz zemes\u201d = B\u016bt kl\u0101t un stabilam.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Kas \u012bsti ir apzi\u0146a?<\/strong><\/h3>\n\n\n<p>Atceraties ainu no <em>filmas \u201eM\u0113rija Popinsa\u201d<\/em>, kur\u0101 varo\u0146i, smejoties, paceljas uz aug\u0161u pret griestiem? Tad, kad vi\u0146i k\u013c\u016bst skumji, vi\u0146i l\u0113n\u0101m nolai\u017eas atpaka\u013c uz leju.<\/p>\n\n\n<p>\u0160\u012b peld\u0113\u0161an\u0101s saj\u016bta simboliz\u0113 uztraukumu vai ener\u0123iju. Br\u012bdis, kad vi\u0146i saprot, kas notiek, ir apzi\u0146a. Apzi\u0146a ir atzi\u0146a, ka kaut kas ir main\u012bjies m\u016bsu iek\u0161\u0113j\u0101 vai \u0101r\u0113j\u0101 pasaul\u0113.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Miegs un dz\u012bvesveids<\/strong><\/h2>\n\n\n<h3 class=\"wp-block-heading\"><strong>Miegs un koncentr\u0113\u0161an\u0101s<\/strong><\/h3>\n\n\n<p>Miegs ir b\u016btisks, lai veidotu apzi\u0146u un saglab\u0101tu sp\u0113ju koncentr\u0113ties. Kad miegs tiek trauc\u0113ts, tas ietekm\u0113 m\u016bsu koncentr\u0113\u0161an\u0101s sp\u0113jas un emocion\u0101lo stabilit\u0101ti.<\/p>\n\n\n<p>S\u0101ciet ar to, ka vienk\u0101r\u0161i nov\u0113rojat savu miega kvalit\u0101ti \u2013 vai t\u0101 ir laba vai slikta. Dz\u012bves k\u0101pumi un kritumi dabiski ietekm\u0113 m\u016bsu miegu.<\/p>\n\n\n<p>T\u0101di faktori k\u0101 stress, aktivit\u0101tes l\u012bmenis un uzturs ietekm\u0113 miega kvalit\u0101ti. (<a href=\"https:\/\/healthinyourplanet.com\/?p=83552&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Saites<\/em><\/a>)<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Tehnolo\u0123ija un miega uzraudz\u012bba<\/strong><\/h3>\n\n\n<p>\u0160odien miegu ir viegl\u0101k uzraudz\u012bt, izmantojot fitnesa trakerus vai viedpulkste\u0146us, kas sniedz datus par:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Viegla miega f\u0101ze<\/li>\n\n\n\n<li>Dzi\u013cais miegs<\/li>\n\n\n\n<li>REM miegs<\/li>\n<\/ul>\n\n\n<p>\u0160\u012b inform\u0101cija pal\u012bdz mums lab\u0101k izprast m\u016bsu miega paradumus un veikt nepiecie\u0161am\u0101s izmai\u0146as.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Hidrat\u0101cija un gar\u012bg\u0101 vesel\u012bba<\/strong><\/h3>\n\n\n<p>Ir zin\u0101ms, ka dehidrat\u0101cija palielina:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Uzbudin\u0101m\u012bba<\/li>\n\n\n\n<li>Stress<\/li>\n\n\n\n<li>Garast\u0101vok\u013ca trauc\u0113jumi<\/li>\n\n\n\n<li>Pat vieglas halucin\u0101cijas<\/li>\n<\/ul>\n\n\n<p>Laba hidrat\u0101cija var pal\u012bdz\u0113t smadzen\u0113m atg\u016bties, uzlabojot miegu un gar\u012bg\u0101s funkcijas. (<a href=\"https:\/\/healthinyourplanet.com\/?p=83366&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Saite<\/em><\/a>)<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Atvese\u013co\u0161an\u0101s un ilgtermi\u0146a ietekme<\/strong><\/h3>\n\n\n<p>Nesak\u0101rtots dz\u012bvesveids var ilgtermi\u0146\u0101 ietekm\u0113t organismu, un piln\u012bga atvese\u013co\u0161an\u0101s var ilgt m\u0113ne\u0161us vai pat gadus. Parasti<br>saka:<\/p>\n\n\n<p><em>Hroniska stresa, vitam\u012bnu defic\u012bta, depresijas vai slim\u012bbas atvese\u013co\u0161an\u0101s ilgst 6 m\u0113ne\u0161us (vai ilg\u0101k), jo \u012bpa\u0161i, ja tas ietekm\u0113 ar\u012b ikdienas pa\u0161apr\u016bpi (miegu, uzturu).<\/em><\/p>\n\n\n<p>Da\u017eos gad\u012bjumos, piem\u0113ram, aknu darb\u012bbas trauc\u0113jumu gad\u012bjum\u0101, \u0101rsti var ieteikt uztura ierobe\u017eojumus l\u012bdz pat 18 m\u0113ne\u0161iem, lai piln\u012bb\u0101 atbalst\u012btu dziedin\u0101\u0161anu.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>T\u0113ja un kafija: ener\u0123ijas piepl\u016bdums vai relaks\u0101cija<\/strong><\/h2>\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Molekulas t\u0113j\u0101:<\/strong><\/h3>\n\n\n<p>Kad t\u0113ja uzl\u012bst, t\u0101 atbr\u012bvo divas galven\u0101s molekulas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Te\u012bns \u2013 stimulants (veicina modr\u012bbu)<\/li>\n\n\n\n<li>Tan\u012bni \u2013 nomierino\u0161i (var izrais\u012bt miegain\u012bbu)<\/li>\n<\/ul>\n\n\n<p>Tas noz\u012bm\u0113, ka uzl\u0113juma laiks ietekm\u0113 t\u0113jas iedarb\u012bbu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u012asa inf\u016bzija \u2192 vair\u0101k te\u012bna \u2192 liel\u0101ka stimul\u0101cija<\/li>\n\n\n\n<li>Ilg\u0101ka inf\u016bzija \u2192 vair\u0101k tan\u012bnu \u2192 liel\u0101ka relaks\u0101cija<\/li>\n<\/ul>\n\n\n<p>T\u0113jas iepakojum\u0101 bie\u017ei ir nor\u0101d\u012bts ide\u0101lais pagatavo\u0161anas laiks, kas ietekm\u0113 stimul\u0101cijas un relaks\u0101cijas l\u012bdzsvaru. Da\u017e\u0101m t\u0113j\u0101m ir dab\u012bgi augst\u0101ks vienas molekulas saturs nek\u0101 otras, kas ietekm\u0113 to, k\u0101 t\u0101s iedarbojas uz detoksik\u0101ciju un relaks\u0101ciju.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>K\u0101 pagatavot savu bezkofe\u012bna t\u0113ju<\/strong><\/h3>\n\n\n<p>Lai samazin\u0101tu t\u0113jas (\u012bpa\u0161i za\u013c\u0101s t\u0113jas) stimul\u0113jo\u0161o iedarb\u012bbu, izm\u0113\u0123iniet \u0161o tr\u012bs posmu inf\u016bziju:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Uzlieciet t\u0113ju uz \u012bsu br\u012bdi karst\u0101 \u016bden\u012b (apm\u0113ram 30 sekundes).<\/li>\n\n\n\n<li>Iztuk\u0161ojiet pirmo uzl\u0113jumu.<\/li>\n\n\n\n<li>Uzlejiet jaunu karstu \u016bdeni uz t\u0101m pa\u0161\u0101m t\u0113jas lap\u0101m un atk\u0101rtoti uzlejiet.<\/li>\n<\/ol>\n\n\n<p>Liel\u0101k\u0101 da\u013ca te\u012bna (kofe\u012bna) izdal\u0101s pirmaj\u0101 uzl\u0113jum\u0101. Otraj\u0101 uzl\u0113jum\u0101 t\u0101 ir maz\u0101k un vair\u0101k tan\u012bnu, t\u0101p\u0113c t\u0113ja ir mier\u012bg\u0101ka.<\/p>\n\n\n<p>(J\u016bs var\u0113tu atrast pielietojumu ar\u012b pirmajam uzl\u0113jumam, piem\u0113ram, \u0113diena gatavo\u0161an\u0101 vai \u0101das kop\u0161an\u0101.)<\/p>\n\n\n<p><em>Piez\u012bme:<\/em> Za\u013c\u0101 t\u0113ja ir viena no visvair\u0101k stimul\u0113jo\u0161aj\u0101m t\u0113j\u0101m un var trauc\u0113t miegu vair\u0101k nek\u0101 citi t\u0113jas veidi, piem\u0113ram, meln\u0101 t\u0113ja.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>&#8220;Kofe\u012bna nesaturo\u0161as t\u0113jas veidi un to iedarb\u012bba&#8221;<\/strong><\/h3>\n\n\n<p>Da\u017ei t\u0113jas z\u012bmoli pied\u0101v\u0101 savu &#8220;Decaf&#8221; t\u0113ju, kuras sast\u0101v\u0101 ir samazin\u0101ts te\u012bna (kofe\u012bna) saturs.<\/p>\n\n\n<p>Ir divas galven\u0101s metodes, k\u0101 atbr\u012bvoties no t\u0113jas kofe\u012bna:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0136\u012bmisk\u0101 apstr\u0101de<\/li>\n\n\n\n<li>CO\u2082 (oglek\u013ca dioks\u012bda) iedarb\u012bba<\/li>\n<\/ul>\n\n\n<p>Abas metodes samazina kofe\u012bna saturu, pal\u012bdzot izvair\u012bties no p\u0101rliekas stimul\u0101cijas un samazin\u0101t stresa l\u012bmeni.<\/p>\n\n\n<p>Tom\u0113r CO\u2082 metode tiek uzskat\u012bta par vesel\u012bg\u0101ku, jo t\u0101 saglab\u0101 vair\u0101k labv\u0113l\u012bgu molekulu, piem\u0113ram, kateh\u012bnus un detoksik\u0101cijas savienojumus. Savuk\u0101rt \u0137\u012bmiskie procesi var samazin\u0101t da\u013cu no \u0161\u012bm labv\u0113l\u012bgaj\u0101m \u012bpa\u0161\u012bb\u0101m.<\/p>\n\n\n<p><em>Piez\u012bme:<\/em> T\u0113jas z\u012bmoliem ir j\u0101nor\u0101da uz produkta iepakojuma, k\u0101ds dekafeiniz\u0101cijas process tiek izmantots, lai no\u0146emtu kofe\u012bnu.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Jaukt\u0101s t\u0113jas \u0161\u0137irnes<\/strong><\/h3>\n\n\n<p>Da\u017ei t\u0113jas z\u012bmoli pied\u0101v\u0101 jauktas t\u0113jas, kas apvieno da\u017e\u0101das \u0161\u0137irnes.<\/p>\n\n\n<p>Piem\u0113ram: z\u012bmols Dragonfly pied\u0101v\u0101 t\u0101dus mais\u012bjumus k\u0101 &#8220;Melna t\u0113ja ar rooibosu&#8221; vai &#8220;Marok\u0101\u0146u piparm\u0113tra ar za\u013co t\u0113ju&#8221;.<\/p>\n\n\n<p>Rooibos ir paz\u012bstams ar sav\u0101m relaks\u0113jo\u0161aj\u0101m \u012bpa\u0161\u012bb\u0101m un var l\u012bdzsvarot meln\u0101s t\u0113jas stimul\u0113jo\u0161o iedarb\u012bbu. \u0160ie mais\u012bjumi ir lieliska izv\u0113le, lai turpin\u0101tu t\u0113jas lieto\u0161anu pat stresa periodos.<\/p>\n\n\n<p>Da\u017e\u0101s situ\u0101cij\u0101s t\u0113jas dzer\u0161ana var pal\u012bdz\u0113t ar\u012b atsl\u0101bin\u0101ties; t\u0101 ne vienm\u0113r ir stimul\u0113jo\u0161a.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Inf\u016bzijas un detoksik\u0101cijas atbalsts<\/strong><\/h3>\n\n\n<p>Da\u017ei augu uzl\u0113jumi ar\u012b sniedz vesel\u012bbas ieguvumus. Piparm\u0113tru t\u0113ja ir paz\u012bstama ar to, ka atbalsta aknu darb\u012bbu un veicina gremo\u0161anu. Citrona pievieno\u0161ana karstam \u016bdenim vai melnajai t\u0113jai var uzlabot detoksik\u0101cijas procesu, \u012bpa\u0161i p\u0113c svin\u012bb\u0101m vai smag\u0101m malt\u012bt\u0113m.<\/p>\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<strong> <\/strong>da\u017ei augi liel\u0101s dev\u0101s var izrais\u012bt blakuspar\u0101d\u012bbas.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>T\u0113ja, zarnu vesel\u012bba, stress un miegs<\/strong><\/h2>\n\n\n<h3 class=\"wp-block-heading\"><strong>K\u0101 uzturs ietekm\u0113 garast\u0101vokli un stresu<\/strong>?<\/h3>\n\n\n<p>Tas, ko m\u0113s \u0113dam vai dzeram, var b\u016btiski ietekm\u0113t m\u016bsu stresa l\u012bmeni un garast\u0101vokli.<\/p>\n\n\n<p>Kad s\u0101kat piev\u0113rst uzman\u012bbu savam uzturam, varat paman\u012bt, ka da\u017ei p\u0101rtikas produkti kairina zarnas vair\u0101k nek\u0101 citi. Uz p\u0101rtikas iepakojuma mekl\u0113jiet aler\u0123ijas izrais\u012bt\u0101jus, kas nor\u0101d\u012bti treknrakst\u0101 (piem\u0113ram, laktoze pien\u0101 vai jogurt\u0101 vai lipeklis kvie\u0161u produktos). \u0160ie aler\u0123ijas izrais\u012bt\u0101ji var palielin\u0101t zarnu kairin\u0101jumu, pa\u0101trin\u0101t gremo\u0161anu un samazin\u0101t vitam\u012bnu uzs\u016bk\u0161anos un hidrat\u0101ciju.<\/p>\n\n\n<p>Tom\u0113r, ja vien jums nav diagnostic\u0113ta aler\u0123ija vai nepanesam\u012bba, vislab\u0101k ir neizsl\u0113gt no uztura veselas p\u0101rtikas grupas, jo tas var izrais\u012bt uztura nel\u012bdzsvarot\u012bbu.<\/p>\n\n\n<p>Piem\u0113ram, stingras bezglut\u0113na di\u0113tas iev\u0113ro\u0161ana bez medic\u012bniskas nepiecie\u0161am\u012bbas var palielin\u0101t risku saslimt ar cit\u0101m vesel\u012bbas probl\u0113m\u0101m.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Glit\u0113ns, og\u013chidr\u0101ti un fizisk\u0101s aktivit\u0101tes<\/strong><\/h3>\n\n\n<p>Palielinot fizisko aktivit\u0101ti, ir stingri ieteicams saglab\u0101t \u0161\u0137iedrvielas un og\u013chidr\u0101tus, tostarp glut\u0113nu saturo\u0161us produktus, sav\u0101 uztur\u0101.<\/p>\n\n\n<p>Lai gan glut\u0113ns da\u017eiem cilv\u0113kiem var izrais\u012bt dehidrat\u0101ciju, og\u013chidr\u0101ti ir b\u016btiski musku\u013cu atjauno\u0161anai fizisk\u0101s aktivit\u0101tes laik\u0101. Profesion\u0101li sportisti bie\u017ei piev\u0113r\u0161 lielu uzman\u012bbu savas zarnu vesel\u012bbai, jo gremo\u0161anas l\u012bdzsvara uztur\u0113\u0161ana ir \u013coti svar\u012bga, lai nodro\u0161in\u0101tu labu sniegumu un atjauno\u0161anos.<\/p>\n\n\n<p>Tas ir delik\u0101ts l\u012bdzsvars, t\u0101pat k\u0101 brauk\u0161ana ar velosip\u0113du: vair\u0101kiem elementiem ir j\u0101darbojas saska\u0146oti.<\/p>\n\n\n<p>Svar\u012bgi, ka zarnu l\u012bdzsvars ietekm\u0113 ar\u012b stresa l\u012bmeni un miega kvalit\u0101ti.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Miega l\u012bdzek\u013ci un medic\u012bnisk\u0101 \u0101rst\u0113\u0161ana<\/strong><\/h3>\n\n\n<p>Miega \u0101rsti da\u017ek\u0101rt var izrakst\u012bt antidepresantus vai miega z\u0101les, lai uzlabotu miegu. Tom\u0113r neatkar\u012bgi no t\u0101, vai tiek lietotas z\u0101les vai n\u0113, miega kvalit\u0101te joproj\u0101m var tikt ietekm\u0113ta. (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=83552&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\">Saite<\/a><\/em>)<\/p>\n\n\n<p>Daudzi \u0101rsti tagad iesaka p\u0113c iesp\u0113jas izvair\u012bties no miega z\u0101\u013cu lieto\u0161anas, ieteicot maig\u0101kas alternat\u012bvas, piem\u0113ram, terapiju, Thai\u202fShi\u202fSuan, jogu vai citas holistiskas metodes.<\/p>\n\n\n<p>Probl\u0113ma ar medikamentiem ir t\u0101, ka tie var mask\u0113t miega trauc\u0113jumu c\u0113loni, apgr\u016btinot pamatprobl\u0113mas risin\u0101\u0161anu.<\/p>\n\n\n<p>Lai gan z\u0101les da\u017eos gad\u012bjumos var b\u016bt noder\u012bgas, ir svar\u012bgi, ja iesp\u0113jams, papildin\u0101t \u0101rst\u0113\u0161anu ar dabisk\u0101m vai terapeitisk\u0101m metod\u0113m. Bie\u017ei vien tas ir atkar\u012bgs no m\u0113r\u0137iem, laika ieguld\u012bjuma un person\u012bgaj\u0101m vesel\u012bbas vajadz\u012bb\u0101m.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u0101rtikas daudzveid\u012bba un zarnu bakt\u0113rijas<\/strong><\/h3>\n\n\n<p>Uztura daudzveid\u012bbas uztur\u0113\u0161ana veicina vesel\u012bgu zarnu mikrofloru. Pat ja da\u017ei p\u0101rtikas produkti izraisa nelielu kairin\u0101jumu, galvenais ir l\u012bdzsvars.<\/p>\n\n\n<p>K\u0101 nor\u0101d\u012bts cit\u0101s lap\u0101s, p\u0101r\u0101k ierobe\u017eojo\u0161as di\u0113tas, piem\u0113ram, piln\u012bga glut\u0113na izvair\u012b\u0161an\u0101s, var palielin\u0101t citu slim\u012bbu risku. (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=83378&amp;lang=fr\" target=\"_blank\" rel=\"noreferrer noopener\">Saites<\/a><\/em>)<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Glit\u0113na uz\u0146em\u0161anas dabiska kontrole<\/strong><\/h3>\n\n\n<p>Viens no veidiem, k\u0101 samazin\u0101t glut\u0113na uz\u0146em\u0161anu, ir no r\u012bta \u0113st putras. Auzas satur cit\u0101du glut\u0113na formu nek\u0101 kvie\u0161i, kas ir lab\u0101k panesama zarn\u0101m un pieder pie prebiotiku grupas.<\/p>\n\n\n<p>Esiet uzman\u012bgi ar musli, jo taj\u0101 da\u017ek\u0101rt var b\u016bt glut\u0113ns (piem\u0113ram, kvie\u0161u p\u0101rslas, mie\u017ei, rudzi). Pagatavojot savu mais\u012bjumu, apvienojot auzas ar sev t\u012bkamaj\u0101m sast\u0101vda\u013c\u0101m, j\u016bs varat lab\u0101k kontrol\u0113t ikdienas glut\u0113na uz\u0146em\u0161anu.<\/p>\n\n\n<p>Rauga vai levain maize ir ar\u012b viegl\u0101k sagremojama un lab\u0101k panesama zarn\u0101s. T\u0101 tiek uzskat\u012bta par vesel\u012bg\u0101ku nek\u0101 daudzi citi maizes veidi.<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Deivida Servana-\u0160raibera uztura ieteikumi<\/strong><\/h2>\n\n\n<p>Sav\u0101 gr\u0101mat\u0101 Deivids Servans-\u0160reibers iesaka izv\u0113l\u0113ties:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pilngraudu milti un pilngraudu makaroni<\/li>\n\n\n\n<li>Ja iesp\u0113jams, izvairieties no balt\u0101s miltu lieto\u0161anas<\/li>\n<\/ul>\n\n\n<p>Tas ir balst\u012bts uz glik\u0113misko indeksu (GI), kas m\u0113ra, cik \u0101tri glikozes non\u0101k asin\u012bs un \u0161\u016bn\u0101s. Pilngraudu miltiem ir zem\u0101ks GI, kas pal\u012bdz:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Samaziniet stresu<\/li>\n\n\n\n<li>Samaziniet zarnu kairin\u0101jumu<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>Deivids ar\u012b paskaidro:<\/strong><\/h3>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><em>\u201eSakiet,<\/em> ka<em> br\u016bns ir skaists: \u0113st 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, baltas miltu (ko izmanto bagel\u0113s, mafin\u0113s, sviestmaiz\u0113s, bulci\u0146\u0101s utt.) un \u0113st baltas makaronas tikai al dente.<\/em>\u201d<\/p>\n<\/blockquote>\n\n\n","protected":false},"excerpt":{"rendered":"<p>T\u0113jas laiks, uzl\u0113jums, \u016bdens: t\u0113ja vai kafija? K\u0101da ir at\u0161\u0137ir\u012bba? T\u0113jas vai kafijas dzer\u0161ana pal\u012bdz organismam hidrat\u0113ties. Saska\u0146\u0101 ar da\u017eiem p\u0113t\u012bjumiem, noteikt\u0101s situ\u0101cij\u0101s t\u0101s var pat hidrat\u0113t m\u016bs efekt\u012bv\u0101k nek\u0101 \u016bdens. T\u0113ja un kafija ir at\u0161\u0137ir\u012bga iedarb\u012bba: At\u0161\u0137ir\u012bba ir to sast\u0101v\u0101 eso\u0161aj\u0101s viel\u0101s: T\u0101p\u0113c cilv\u0113kiem, kas cie\u0161 no depresijas vai bipol\u0101ras trauc\u0113jumiem, bie\u017ei vien tiek [&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":false,"wds_primary_category":1,"footnotes":""},"categories":[1181],"tags":[],"class_list":["post-91033","post","type-post","status-publish","format-standard","hentry","category-neklasificets"],"lang":"lv","translations":{"lv":91033,"en":266,"fr":83635,"es":84465,"pt":84768,"it":85277,"de":85579,"ko":85871,"ro":86437,"pl":86627,"tr":86791,"zh":88355,"el":88362,"fi":88712,"sl":88983,"ja":89037,"pt-br":90491,"ar":90593,"et":90607,"bg":90709,"ru":90947,"uk":90953,"th":90982,"da":90991,"he":90997,"hu":91003,"id":91009,"sv":91015,"cs":91021,"lt":91027},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91033","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=91033"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91033\/revisions"}],"predecessor-version":[{"id":91035,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91033\/revisions\/91035"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=91033"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=91033"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=91033"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}