{"id":92649,"date":"2026-01-20T16:03:48","date_gmt":"2026-01-20T16:03:48","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=92649"},"modified":"2026-02-23T11:16:23","modified_gmt":"2026-02-23T11:16:23","slug":"uzturvielu-padomi","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=92649&lang=lv","title":{"rendered":"Uzturvielu padomi"},"content":{"rendered":"\n\n\n

Uzturvielu padomi:<\/strong><\/h1>\n\n\n\n

<\/p>\n\n\n\n

Vitam\u012bni un uztura bag\u0101tin\u0101t\u0101ji:<\/strong><\/h2>\n\n\n\n

Visas vitam\u012bni ir atrodami dab\u012bgi p\u0101rtikas produktos, un mums ir j\u0101iev\u0113ro sabalans\u0113ts uzturs, lai apmierin\u0101tu organisma vitam\u012bnu vajadz\u012bbas. Ja paskat\u0101mies uzman\u012bg\u0101k, saprotam, ka lab\u0101k ir \u0113st daudzveid\u012bg\u0101k un da\u017e\u0101d\u0101k<\/strong> nek\u0101 daudz<\/strong>.<\/p>\n\n\n\n

Vitam\u012bnus un uztura bag\u0101tin\u0101t\u0101jus \u0101rsti da\u017ek\u0101rt iesaka k\u0101 papildin\u0101jumu sabalans\u0113tam uzturam. Vienm\u0113r ir pr\u0101t\u012bgi l\u016bgt \u0101rsta apstiprin\u0101jumu un p\u0101rbaud\u012bt, vai bag\u0101tin\u0101t\u0101ji ir sader\u012bgi ar j\u016bsu slim\u012bbu v\u0113sturi, medikamentiem vai aler\u0123ij\u0101m.<\/p>\n\n\n\n

Uztura bag\u0101tin\u0101t\u0101jus j\u0101lieto ar piesardz\u012bbu. Liel\u0101k\u0101 da\u013ca vitam\u012bnu bag\u0101tin\u0101t\u0101ju satur tikai viena<\/strong> veida vitam\u012bnus.<\/p>\n\n\n\n

Piem\u0113ram, ja m\u0113s lietojam C vitam\u012bna piedevas, tabletes satur\u0113s tikai \u0161o konkr\u0113to vitam\u012bnu, at\u0161\u0137ir\u012bb\u0101 no dab\u012bgiem p\u0101rtikas produktiem, kas satur da\u017e\u0101du uzturvielu mais\u012bjumu. T\u0101p\u0113c m\u0113s iesak\u0101m \u0113st dab\u012bgu p\u0101rtiku, nevis pa\u013cauties uz piedev\u0101m.<\/p>\n\n\n\n

C vitam\u012bna tabletes var pal\u012bdz\u0113t, ja t\u0101s lieto kop\u0101 ar sabalans\u0113tu uzturu, piem\u0113ram, kad esam saaukst\u0113ju\u0161ies. T\u0101s var nodro\u0161in\u0101t \u012bslaic\u012bgu ener\u0123ijas piepl\u016bdumu un pal\u012bdz\u0113t apmierin\u0101t palielin\u0101to vitam\u012bnu vajadz\u012bbu.<\/p>\n\n\n\n

Ir \u013coti svar\u012bgi katru dienu \u0113st aug\u013cus (\u0113st piecus aug\u013cus un d\u0101rze\u0146us dien\u0101) (vair\u0101k d\u0101rze\u0146us nek\u0101 aug\u013cus, piem\u0113ram, 3 d\u0101rze\u0146us un 2 aug\u013cus). T\u0101pat ir svar\u012bgi b\u016bt fiziski akt\u012bvam.<\/p>\n\n\n\n

Aug\u013ci satur daudz vitam\u012bnu, bet tajos ir ar\u012b cukurs fruktozes veid\u0101, kas atkar\u012bb\u0101 no j\u016bsu aktivit\u0101tes l\u012bme\u0146a un gremo\u0161anas var palielin\u0101t taukainas aknu slim\u012bbas risku. \u0160\u0101d\u0101 gad\u012bjum\u0101 lab\u0101k ir palielin\u0101t d\u0101rze\u0146u, nevis aug\u013cu pat\u0113ri\u0146u (ierobe\u017eojot aug\u013cu pat\u0113ri\u0146u l\u012bdz maksimums diviem aug\u013ciem dien\u0101).<\/p>\n\n\n\n

Cukura veids:<\/strong><\/h2>\n\n\n\n

K\u0101 jau iepriek\u0161 min\u0113ts, aug\u013ci satur cukuru k\u0101 “fruktozi<\/strong>“, savuk\u0101rt “p\u0101rstr\u0101d\u0101ti produkti<\/strong>” satur “saharozi<\/strong>” vai “glikozi<\/strong>” (Wiki saite Cukurs<\/em><\/a>).

Atkar\u012bb\u0101 no cukura veida, ko m\u0113s uz\u0146emam, tas organism\u0101 tiek uzglab\u0101ts at\u0161\u0137ir\u012bgi. Tom\u0113r, \u0146emot v\u0113r\u0101 da\u017eus p\u0113t\u012bjumus, visu cukuru \u012bpa\u0161\u012bbas ir vien\u0101das attiec\u012bb\u0101 uz negat\u012bvo ietekmi.<\/p>\n\n\n\n

Medus ir paz\u012bstams ar to, ka satur vesel\u012bbai labv\u0113l\u012bgus savienojumus, ta\u010du ir ar\u012b zin\u0101ms, ka tam ir sal\u012bdzino\u0161i augsts “Glik\u0113miskais Indekss” (GI). Svar\u012bgi ir ar\u012b atcer\u0113ties, ka medus var satur\u0113t ziedputek\u0161\u0146u p\u0113das, jo bites p\u0101rn\u0113s\u0101 ziedputek\u0161\u0146us, v\u0101cot nekt\u0101ru medus ra\u017eo\u0161anai.<\/p>\n\n\n\n

Ja jums ir aler\u0123ija pret ziedputek\u0161\u0146iem un j\u016bs palielin\u0101t saskari ar tiem, j\u016bsu aler\u0123isk\u0101 reakcija var k\u013c\u016bt sp\u0113c\u012bg\u0101ka (vai pastiprin\u0101ties).<\/p>\n\n\n\n

Saldin\u0101t\u0101js ir cukura alternat\u012bva, kas atdarin\u0101 cukura gar\u0161u, bet izvair\u0101s no t\u0101 blakuspar\u0101d\u012bb\u0101m. Tom\u0113r ir zin\u0101ms, ka saldin\u0101t\u0101jiem ir ar\u012b negat\u012bva ietekme \u2013 da\u017ei saldin\u0101t\u0101ju veidi jau ir atz\u012bti par “kancerog\u0113niem<\/strong>“, bet da\u017ei var palielin\u0101t “aizku\u0146\u0123a dziedzera v\u0113\u017ea<\/strong>” risku.<\/p>\n\n\n\n

Attiec\u012bb\u0101 uz ga\u013cas “samazin\u0101\u0161anu”, lai s\u0101ktu veg\u0101nu vai ve\u0123et\u0101rie\u0161u di\u0113tu: mums j\u0101b\u016bt uzman\u012bgiem, jo bie\u017ei aizmirstam lietot uztura bag\u0101tin\u0101t\u0101jus, piem\u0113ram, “B12 vitam\u012bnu<\/strong>” vai “aminosk\u0101bes<\/strong>“, jo \u0161ie vitam\u012bni dab\u012bgi atrodas ga\u013c\u0101 un ir \u013coti svar\u012bgi vesel\u012bbai.

M\u0113s bie\u017ei vien esam noska\u0146oti uzreiz p\u0101riet uz veg\u0101nu uzturu, samazinot ga\u013cas pat\u0113ri\u0146u, neieg\u016bstot inform\u0101ciju. (Vitam\u012bns B12 ir pieejams tikai ga\u013c\u0101 vai vitam\u012bnu piedev\u0101s, bet aminosk\u0101bes var atrast ar\u012b kvinoj\u0101 un gri\u0137os.)<\/p>\n\n\n\n

<\/p>\n\n\n\n

“Vitam\u012bnu veids \/ p\u0101rtikas produkti”:<\/strong><\/h2>\n\n\n\n\n\n

Vitam\u012bnu sh\u0113ma \u201ePiem\u0113rs\/projekts\u201d, kur\u0101 par\u0101d\u012bti visi da\u017e\u0101die vitam\u012bnu veidi un to labv\u0113l\u012bg\u0101 ietekme uz organismu.<\/p>\n\n\n\n

<\/p>\n\n\n\n

K\u0101 p\u0101rbaud\u012bt uztura l\u012bdzsvarot\u012bbu:<\/strong><\/h2>\n\n\n\n

Pat ja neesat veg\u0101ns vai ve\u0123et\u0101rietis, labs veids, k\u0101 p\u0101rbaud\u012bt, vai j\u016bsu uzturs ir pietiekami sabalans\u0113ts, ir ap\u0113st vienu olu<\/strong> un nov\u0113rot, k\u0101 j\u016bs j\u016btaties p\u0113c tam.<\/p>\n\n\n\n

M\u0113s var\u0113tu saprast, ka j\u016btamies lab\u0101k, glob\u0101li uzsverot, ka m\u016bsu nejau\u0161\u0101 di\u0113ta nav pietiekami sabalans\u0113ta.<\/p>\n\n\n\n

Olas satur daudz vitam\u012bnu, uzturvielu, antioksidantu (br\u012bvo radik\u0101\u013cu neitraliz\u0113t\u0101ju), kas pal\u012bdz m\u016bsu uzturam. Ja palielin\u0101m sportisko aktivit\u0101ti, at\u0161\u0137ir\u012bba ir v\u0113l j\u016btam\u0101ka. J\u0101zina ar\u012b, ka dz\u012bvnieku izcelsmes olbaltumvielas organism\u0101 uzs\u016bcas 40 % apm\u0113r\u0101, bet augu izcelsmes olbaltumvielas \u2013 tikai apm\u0113ram 2 % apm\u0113r\u0101. Bet! Neizv\u0113rt\u0113jiet augu izcelsmes olbaltumvielas par zemu, jo jau viena porcija p\u0101k\u0161u var pal\u012bdz\u0113t jums justies \u013coti labi.<\/p>\n\n\n\n

Tas ir sare\u017e\u0123\u012bti, olu pat\u0113ri\u0146\u0161 ir \u013coti labs vesel\u012bbai, bet mums j\u0101apzin\u0101s, ka ir ieteicams: “Ne\u0113st olas katru dienu<\/strong>“. (Olas ir \u013coti smagas gremo\u0161anai, mums j\u0101apzin\u0101s tas<\/strong><\/em>).<\/p>\n\n\n\n

<\/p>\n\n\n\n

Omega 6, Omega 3, l\u012bdzsvars:<\/strong><\/h2>\n\n\n\n

Deivids Servans \u0160reibers sav\u0101s gr\u0101mat\u0101s izskaidro, ka m\u016bsdienu r\u016bpniecisk\u0101 un globaliz\u0113t\u0101 lauksaimniec\u012bba ir \u013coti main\u012bjusies sal\u012bdzin\u0101jum\u0101 ar senaj\u0101m lauksaimniec\u012bbas metod\u0113m.<\/p>\n\n\n\n

Olas \u0161odien bie\u017e\u0101k satur vair\u0101k omega-6 nek\u0101 omega-3. Galvenais iemesls ir dz\u012bvnieku bar\u012bbas veids, kas ir iev\u0113rojami main\u012bjies, jo \u0161odien dz\u012bvniekiem dod vair\u0101k kukur\u016bzas un sojas, kas satur vair\u0101k augu prote\u012bnu, bet ar\u012b omega-6.<\/p>\n\n\n\n

Ir zin\u0101ms, ka omega 3 un omega 6 l\u012bdzsvara trauc\u0113jumi ilgtermi\u0146\u0101 palielina v\u0113\u017ea risku (saite<\/em><\/a>).<\/p>\n\n\n\n

Francij\u0101 olu z\u012bmols \u201eBleu Blanc Coeur<\/strong>\u201d pied\u0101v\u0101 citu veidu, k\u0101 barot dz\u012bvniekus, \u012bpa\u0161u uzman\u012bbu piev\u0113r\u0161ot omega-3 un omega-6 tauksk\u0101bju l\u012bdzsvaram. (Saites<\/em><\/a>)<\/p>\n\n\n\n

Bet atcerieties ar\u012b to, ka ga\u013cas ra\u017eo\u0161anas process ir diezgan sare\u017e\u0123\u012bts. Da\u017ei p\u0113t\u012bjumi liecina, ka (ja saglab\u0101sim pa\u0161reiz\u0113jo modeli) mums, visticam\u0101k, n\u0101ksies p\u0101rtraukt ga\u013cas pat\u0113ri\u0146u (katr\u0101 zi\u0146\u0101), jo n\u0101kamaj\u0101 desmitgad\u0113 iedz\u012bvot\u0101ju skaits pieaugs, bet pieejamie resursi samazin\u0101sies. (Viens no galvenajiem iemesliem ir \u016bdens pat\u0113ri\u0146\u0161 r\u016bpnieciskaj\u0101 lopkop\u012bb\u0101<\/em>).<\/p>\n\n\n\n

<\/p>\n\n\n\n

Nel\u012bdzsvarota\/l\u012bdzsvarota di\u0113ta:<\/strong><\/h2>\n\n\n\n

Attiec\u012bb\u0101 uz uzturu m\u0113s varb\u016bt neiev\u0113rojam nek\u0101das probl\u0113mas, bet p\u0113c k\u0101da laika saprotam, ka m\u016bsu uzturs ir main\u012bjies. Ir gr\u016bti to past\u0101v\u012bgi uztur\u0113t lab\u0101 st\u0101vokl\u012b.

Svar\u012bgi ir atcer\u0113ties, ka laiku pa laikam ir j\u0101p\u0101rskata savs uzturs.<\/p>\n\n\n\n

Atcerieties, ka, palielinot t\u0113jas pat\u0113ri\u0146u, t\u0113ja var palielin\u0101t an\u0113mijas risku (piem\u0113ram, dzelzs uzs\u016bk\u0161an\u0101s).<\/em><\/p>\n\n\n\n

Lai saprastu, vai m\u016bsu uzturs ir sabalans\u0113ts vai n\u0113, atcerieties Principe par olu \u0113\u0161anu, kas pal\u012bdz ar\u012b “apzin\u0101ties”, k\u0101 m\u0113s j\u016btamies. (Apzin\u0101\u0161an\u0101s noz\u012bm\u0113 lab\u0101k izprast savas saj\u016btas un r\u012bc\u012bbu<\/em>). M\u016bsu apzi\u0146a var samazin\u0101ties vai palielin\u0101ties atkar\u012bb\u0101 no situ\u0101cijas\/konteksta, piem\u0113ram, stresa period\u0101 mums var neb\u016bt t\u0101das pa\u0161as sp\u0113jas distanc\u0113ties no sav\u0101m saj\u016bt\u0101m. Jo vair\u0101k m\u0113s sp\u0113jam koncentr\u0113ties, jo vair\u0101k mums ir sp\u0113jas palikt apzin\u012bgiem, kas noz\u012bm\u0113 apzin\u0101ties sevi un savu apk\u0101rt\u0113jo vidi.<\/p>\n\n\n\n

V\u0113\u017ea risks var palielin\u0101ties saist\u012bb\u0101 ar uztura probl\u0113m\u0101m, ja m\u0113s “p\u0101r\u0101k ilgi” lietojam nel\u012bdzsvarotu uzturu, tas var b\u016btiski ietekm\u0113t m\u016bsu vesel\u012bbu un org\u0101nus kopum\u0101.<\/p>\n\n\n\n

Bet! Saglab\u0101jiet mieru, jo ir piln\u012bgi norm\u0101li palielin\u0101t “sportisko aktivit\u0101ti<\/strong>” un izveidot “nel\u012bdzsvarotu uzturu<\/strong>“. Svar\u012bg\u0101kais ir apzin\u0101ties to un attiec\u012bgi piel\u0101got savu uzturu. Izvairieties no p\u0101r\u0101k ilga nevesel\u012bga uztura. Izce\u013cot ar\u012b apzin\u0101\u0161an\u0101s noz\u012bmi \u0161aj\u0101 konkr\u0113taj\u0101 br\u012bd\u012b (gr\u016bts process, kur\u0101 mums visiem ir j\u0101progres\u0113<\/em>).<\/p>\n\n\n\n

Nel\u012bdzsvarota uztura vai stresa periods ir ar\u012b br\u012bdis, kad atvese\u013co\u0161an\u0101s prasa laiku. Da\u017ei \u0101rsti skaidro, ka m\u016bsu organismam piln\u012bgai atvese\u013co\u0161anai da\u017ek\u0101rt nepiecie\u0161ami vismaz 6 m\u0113ne\u0161i, bet da\u017ek\u0101rt tas var aiz\u0146emt pat vair\u0101kus gadus.<\/p>\n\n\n\n

Piem\u0113rs ir gad\u012bjums, kad ir tauku aknas, ja jums ir j\u0101\u013cauj akn\u0101m atp\u016bsties. Da\u017ei \u0101rsti iesaka iev\u0113rot di\u0113tu ilg\u0101ku laiku, piem\u0113ram, pusotru gadu, lai sniegtu priek\u0161statu.<\/p>\n\n\n\n\n\n

Svara samazin\u0101\u0161ana:<\/strong><\/h2>\n\n\n\n

Starp citu, vai j\u016bs zin\u0101t, ka “di\u0113ta<\/strong>” “svara samazin\u0101\u0161anai<\/strong>” nav tik vesel\u012bga?<\/p>\n\n\n\n

Glob\u0101li \u0101rsti paskaidros, ka, ja v\u0113laties samazin\u0101t svaru, viena no liet\u0101m, ko varat dar\u012bt, ir vienk\u0101r\u0161i sabalans\u0113t savu uzturu (svara samazin\u0101\u0161an\u0101s notiks, palielinot savu aktivit\u0101ti<\/em>).<\/p>\n\n\n\n

M\u0113\u0123iniet ar\u012b izvirz\u012bt sev ilgtermi\u0146a m\u0113r\u0137i samazin\u0101t svaru. Ja v\u0113laties sasniegt \u012bstermi\u0146a m\u0113r\u0137i, tas ir iesp\u0113jams, bet jums b\u016bs j\u0101palielina fizisk\u0101 aktivit\u0101te un j\u0101piel\u0101go uzturs atbilsto\u0161i \u0161ai palielin\u0101tajai aktivit\u0101tei, jo pret\u0113j\u0101 gad\u012bjum\u0101 tas var b\u016bt b\u012bstami.<\/p>\n\n\n\n

Di\u0113tas laik\u0101 liel\u0101kaj\u0101 da\u013c\u0101 gad\u012bjumu palielin\u0101s risks, ka rad\u012bsies \u201eJoJo\u201d efekts. J\u016bs varat \u0101tri zaud\u0113t svaru, bet beig\u0101s \u013coti \u0101tri atg\u016bt to atpaka\u013c. (K\u0101 m\u0113s da\u017ek\u0101rt sak\u0101m, jo \u0101tr\u0101k j\u016bs zaud\u0113jat svaru, jo \u0101tr\u0101k j\u016bs to atg\u016bstat.)

M\u0113s visi v\u0113lamies \u201e\u012bs\u0101ko ce\u013cu\u201d, bet tam vienm\u0113r ir liel\u0101ks risks un izmaksas.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Vitam\u012bnu uzs\u016bk\u0161an\u0101s:<\/strong><\/h2>\n\n\n\n

Ja tagad piev\u0113rs\u012bsimies l\u012bdzsvarotai uztura di\u0113tai, ir j\u0101apzin\u0101s, ka:<\/p>\n\n\n\n

Ja m\u0113s nolemtu p\u0101rtraukt lietot piena produktus, mums tr\u016bktu kalcija<\/strong>, bet m\u0113s nejustu nek\u0101das nepatik\u0161anas, savuk\u0101rt, ja mums tr\u016bktu olbaltumvielu<\/strong>, m\u0113s to sajustu daudz \u0101tr\u0101k.<\/p>\n\n\n\n

V\u0113l ir labi zin\u0101t, ka da\u017ei vitam\u012bnu veidi mijiedarbojas ar citiem vitam\u012bnu veidiem, kas \u013cauj izprast zarnu absorbcijas<\/strong> procesa principu.<\/p>\n\n\n\n

Piem\u0113ram: “Dzelzs<\/strong>” un “Kalcijs<\/strong>” \u2013 \u0161ie divi vitam\u012bni savstarp\u0113ji blo\u0137\u0113 viens otra uzs\u016bk\u0161anos, ta\u010du abi vitam\u012bnu veidi ir \u013coti svar\u012bgi, lai tos uztur\u0101 lietotu.<\/p>\n\n\n\n

Kalcijs ir \u013coti svar\u012bgs, lai samazin\u0101tu “kaulu l\u016bzumus<\/strong>” vai “artr\u012bta risku<\/strong>“… Dzelzs ir \u013coti svar\u012bga, lai pal\u012bdz\u0113tu asin\u012bm transport\u0113t sk\u0101bekli uz smadzen\u0113m.<\/p>\n\n\n\n

Mums ir j\u0101uztur pietiekams kalcija un dzelzs<\/strong> l\u012bmenis (katru dienu), un pal\u012bdz\u0113t var uzturvielu bag\u0101ta \u0113dienkarte (saite<\/em><\/a>). J\u016bs varat, piem\u0113ram, palielin\u0101t spin\u0101tu<\/strong> un broko\u013cu<\/strong> pat\u0113ri\u0146u, bet katru dienu lietot piena produktus<\/strong>. (Skat\u012bt ar\u012b inform\u0101ciju par Ne\u0161a di\u0113tu).<\/p>\n\n\n\n

<\/p>\n\n\n\n

P\u0101rtikas nepanesam\u012bba (laktoze):<\/strong><\/h2>\n\n\n\n

Piena produkti satur praktiski visu piena prote\u012bnu “laktozi”. Jaun\u012bb\u0101 m\u016bsu ku\u0146\u0123is sp\u0113j sagremot piena prote\u012bnu, bet, jo vair\u0101k m\u0113s novecojam, jo vair\u0101k samazin\u0101s m\u016bsu tolerance pret piena prote\u012bnu (laktozi).<\/p>\n\n\n\n

Laktoze ir p\u0101rtikas produkts, kas ir paz\u012bstams ar paaugstin\u0101tu aler\u0123ijas un p\u0101rtikas nepanesam\u012bbas risku.<\/p>\n\n\n\n

Bet ir labi zin\u0101t, ka ne visos piena produktos ir vien\u0101ds laktozes daudzums.<\/p>\n\n\n\n

Piens ir piena produkts ar visliel\u0101ko laktozes saturu, tam seko jogurts un siers.<\/p>\n\n\n\n

Ja mums ir neliela laktozes nepanesam\u012bba, joproj\u0101m ir iesp\u0113ja \u0113st “sieru<\/strong>” un p\u0101rtraukt \u0113st “pienu<\/strong>“.<\/p>\n\n\n\n

Katram siera veidam ir ar\u012b at\u0161\u0137ir\u012bgas “uzturv\u0113rt\u012bbas \u012bpa\u0161\u012bbas<\/strong>“.<\/p>\n\n\n\n

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Lakt\u0101zes tolerances vai nepanesam\u012bbas sh\u0113ma<\/figcaption><\/figure>\n<\/div>\n\n\n

(Atcerieties, ka piens un laktoze tiek pla\u0161i izmantoti augsti p\u0101rstr\u0101d\u0101tos p\u0101rtikas produktos. Tas ir nor\u0101d\u012bts sast\u0101vda\u013cu sarakst\u0101 uz iepakojuma s\u0101niem. Sast\u0101vda\u013cu saraksts ir svar\u012bgs, lai p\u0101rbaud\u012btu nepanesam\u012bbu, un to var viegl\u0101k p\u0101rbaud\u012bt ar Yuka lietotni (saite<\/a>)<\/em>).<\/p>\n\n\n\n

P\u0101rtikas nepanesam\u012bba \u013cauj saprast, ko var palielin\u0101t. Attiec\u012bb\u0101 uz m\u016bsu “zarnu kairin\u0101jumu<\/strong>” mums ir j\u0101izj\u016bt un j\u0101nov\u0113ro, k\u0101 tas att\u012bst\u0101s, lai saprastu savu panesam\u012bbu un atbilsto\u0161i piel\u0101gotu uzturu.<\/p>\n\n\n\n

Kad m\u0113s cen\u0161amies izprast uzturu, to var sal\u012bdzin\u0101t ar sava veida matricu, kuras pamat\u0101 ir daudz mijiedarb\u012bbas un sare\u017e\u0123\u012bt\u012bbas. Ja m\u0113s main\u0101m vai p\u0101rvietojam kaut ko m\u016bsu uztura matric\u0101, tas var netie\u0161i rad\u012bt ar\u012b citas netie\u0161as izmai\u0146as. T\u0101p\u0113c mums ir j\u0101iev\u0113ro sabalans\u0113ts uzturs, lai to past\u0101v\u012bgi p\u0101rbaud\u012btu. M\u0113s varam atrast gr\u0101matas no uztura speci\u0101listiem, kas var pal\u012bdz\u0113t \u0161aj\u0101 jaut\u0101jum\u0101.<\/p>\n\n\n\n

<\/p>\n\n\n\n

P\u0101rtikas nepanesam\u012bba (kvie\u0161i):<\/strong><\/h2>\n\n\n\n

Og\u013chidr\u0101ti, ko da\u017ek\u0101rt d\u0113v\u0113 ar\u012b par \u201e\u0161\u0137iedrviel\u0101m<\/strong>\u201d, ir ieteicams \u0113st praktiski katr\u0101 malt\u012bt\u0113 (saite<\/em><\/a>). Tie pal\u012bdz musku\u013ciem, gremo\u0161anai un vielmai\u0146ai un ir \u013coti svar\u012bgi, ja palielin\u0101m sportisko aktivit\u0101ti.<\/p>\n\n\n\n\n\n

Mums j\u0101b\u016bt uzman\u012bgiem attiec\u012bb\u0101 uz og\u013chidr\u0101tu daudzumu, ko uz\u0146emam ar uzturu. Og\u013chidr\u0101ti un \u012bpa\u0161i “kvie\u0161i<\/strong>” satur “glit\u0113nu<\/strong>“, atkar\u012bb\u0101 no “kvie\u0161u<\/strong>” veida.<\/p>\n\n\n\n

Da\u017ei milti netiek sagremoti vien\u0101di. Ja milti ir daudz vai maz apstr\u0101d\u0101ti (balti vai pilngraudu milti) un cepti ar sk\u0101bo m\u012bklu vai raugu (starteris, raugs), tas ietekm\u0113 gremo\u0161anas procesu.
Iemesls tam ir tas, ka balta milti daudz \u0101tr\u0101k non\u0101k asin\u012bs (k\u0101 cukurs), radot “glik\u0113misko l\u012bkni” un palielinot v\u0113\u017ea risku. Savuk\u0101rt pilngraudu milti ir sare\u017e\u0123\u012bt\u0101ki zarnu uzs\u016bk\u0161anai.<\/p>\n\n\n\n

Jo vair\u0101k milti ir balti\/rafin\u0113ti, jo augst\u0101ks b\u016bs glik\u0113miskais indekss (GI) un tas b\u016bs kait\u012bgs vesel\u012bbai, t\u0101pat k\u0101 cukurs.<\/p>\n\n\n\n

(Labi zin\u0101t ar\u012b to, ka da\u017ei produkti ir mar\u0137\u0113ti ar uzrakstu \u201eBez laktozes<\/strong>\u201d vai \u201eBez glut\u0113na<\/strong>\u201d, bet \u0161ie produkti ir vair\u0101k ieteicami cilv\u0113kiem ar aler\u0123iju.)<\/p>\n\n\n\n

M\u0113s sak\u0101m, ka da\u017ek\u0101rt, piln\u012bb\u0101 izsl\u0113dzot no uztura noteiktu p\u0101rtikas produktu veidu, piem\u0113ram, kvie\u0161us vai (k\u0101 lipek\u013cus), var palielin\u0101ties citu slim\u012bbu risks. Lab\u0101k ir samazin\u0101t noteiktu p\u0101rtikas produktu daudzumu, bet tom\u0113r saglab\u0101t nelielu to daudzumu uztur\u0101. (Tas \u013cauj izvair\u012bties no nel\u012bdzsvarota uztura, bet ar\u012b pal\u012bdz saglab\u0101t lab\u0101ku uztura l\u012bdzsvaru, turpinot \u0113st visu, kas vien notiek).<\/p>\n\n\n\n

“Piena produktiem”<\/strong> ir ar\u012b da\u017ei \u012bpa\u0161i ieteikumi, piem\u0113ram, uztur\u0113t da\u017e\u0101d\u012bbu “z\u012bmolu<\/strong>“\/”veidu<\/strong>” zi\u0146\u0101, ko m\u0113s pat\u0113r\u0113jam. Iemesls tam ir tas, ka piena produktiem visp\u0101r\u0113ji ir augst\u0101ks pies\u0101r\u0146ojuma risks, un, laiku pa laikam mainot z\u012bmolu, var samazin\u0101t pies\u0101r\u0146ojuma risku. Vair\u0101k inform\u0101cijas (saite<\/em><\/a>).<\/p>\n\n\n\n

Hronolo\u0123isk\u0101 uztura ofici\u0101l\u0101 defin\u012bcija ir di\u0113ta, kuras pamat\u0101 ir princips, ka atkar\u012bb\u0101 no \u0113diena veida un dienas laika ir j\u0101uz\u0146em noteikti p\u0101rtikas produkti.<\/p>\n\n\n\n

Piem\u0113ram, brokast\u012bs un pusdien\u0101s v\u0113lams \u0113st sieru, bet vakari\u0146\u0101s v\u0113lams \u0113st jogurtu vai pienu, kas ir viegl\u0101ki nek\u0101 siers.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Nesak\u0101rtota zarnu sindroms:<\/strong><\/h2>\n\n\n\n

Siera \u0113\u0161ana no r\u012bta pal\u012bdz uzs\u016bkt “dz\u012bvnieku trans-taukus<\/strong>“, atjaunot zarnu “g\u013cotas<\/strong>” un izvair\u012bties no “zarnu caurlaid\u012bbas sindroma<\/strong>“. Rap\u0161a e\u013c\u013ca, \u0137irbju s\u0113klas un \u010dija s\u0113klas ar\u012b satur daudz omega 3, kas ir \u013coti labs vesel\u012bbai, pretiekaisuma iedarb\u012bbai un zarnu atjauno\u0161anai.<\/p>\n\n\n

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\"\"
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

Sal\u0101tos eso\u0161ais eti\u0137is un citrons ir \u013coti labi gremo\u0161anai, pal\u012bdzot aknu darb\u012bbai. Tom\u0113r citrons (\u012bpa\u0161i), bet ar\u012b eti\u0137is ir paz\u012bstami k\u0101 izrais\u012bt\u0101ji zarnu caurlaid\u012bbas sindromam, kas palielina nelielu galvass\u0101pju risku.<\/p>\n\n\n\n

(Bet, neskatoties uz \u0161o inform\u0101ciju, Dr. Jean Marie Bourre uzsver eti\u0137a lieto\u0161anas sal\u0101tos noz\u012bmi.) Ja j\u016btat, ka eti\u0137is jums izraisa zarnu caurlaid\u012bbas sindromu, m\u0113\u0123iniet palielin\u0101t probiotiku un omega-3 tauksk\u0101bju pat\u0113ri\u0146u, lietojot s\u0113klas (\u010dija s\u0113klas, linu s\u0113klas) un rap\u0161u e\u013c\u013cu.<\/p>\n\n\n\n\n\n

\u0112st p\u0101rtikas produktus, kas ir zin\u0101mi k\u0101 zarnu kairin\u0101t\u0101ji, nav nepiecie\u0161am\u012bbas gad\u012bjum\u0101 nepareizi, jo da\u017ei p\u0101rtikas produkti, kas ir maz\u0101k panesami, var pal\u012bdz\u0113t ar\u012b zarnu darb\u012bbai un akn\u0101m. Bet p\u0101r\u0101k liela vai p\u0101r\u0101k maza zarnu darb\u012bbas palielin\u0101\u0161ana vai samazin\u0101\u0161ana ar\u012b nav laba (pareizais risin\u0101jums ir kaut kas pa vidu).<\/p>\n\n\n\n

Kad m\u016bsu zarnas k\u013c\u016bst iekaisu\u0161as, m\u016bsu organisms uzs\u016bc \u016bdeni cit\u0101d\u0101k. Zarnu trakta darb\u012bbas trauc\u0113jumi un p\u0101rtikas nepanesam\u012bba var palielin\u0101t dehidrat\u0101ciju. Tas ir \u013coti sare\u017e\u0123\u012bts un past\u0101v\u012bgs l\u012bdzsvars (vair\u0101k inform\u0101cijas skatiet sada\u013c\u0101 \u201eHidrat\u0101cija\u201d<\/em><\/a>).<\/p>\n\n\n\n

<\/p>\n\n\n\n

“Cancer Research UK”, grafiks, kas par\u0101da vesel\u012bgas, sabalans\u0113tas malt\u012btes:<\/strong><\/h2>\n\n\n\n\n\n

Da\u017eiem vitam\u012bniem ir ieteicamais maksim\u0101lais dienas devums<\/strong>, un ir svar\u012bgi iev\u0113rot \u0161os ierobe\u017eojumus. Jebkur\u0101 br\u012bd\u012b varat sazin\u0101ties ar savu \u0101rstu, lai sa\u0146emtu padomus par pareizu vitam\u012bnu devu.<\/p>\n\n\n\n

Pareiza \u0113dienu gatavo\u0161ana<\/strong> ir lielisks veids, k\u0101 uztur\u0113t sabalans\u0113tu vitam\u012bnu uz\u0146em\u0161anu, \u012bpa\u0161i, ja iev\u0113ro pieredz\u0113ju\u0161u pav\u0101rgr\u0101matu autoru ieteikumus. \u0160ie autori ir veiksm\u012bgi risin\u0101ju\u0161i uzdevumu izstr\u0101d\u0101t receptes, kas ir gan gar\u0161\u012bgas, gan uzturvielu zi\u0146\u0101 sabalans\u0113tas. Daudzas no vi\u0146u recept\u0113m ir iedvesmoju\u0161\u0101s ar\u012b no kult\u016bras trad\u012bcij\u0101m.<\/p>\n\n\n\n

Lielisks veids, k\u0101 s\u0101kt apg\u016bt \u0113diena gatavo\u0161anas prasmes, ir izveidot paradumu laiku pa laikam pagatavot sare\u017e\u0123\u012bt\u0101kus \u0113dienus<\/strong>.<\/p>\n\n\n\n

Piem\u0113ram, laikraksts The Guardian<\/em> pied\u0101v\u0101 \u0113dienu receptes pielikumu ar nosaukumu “Feast”<\/strong>, kam ir ar\u012b mobil\u0101 lietotne<\/strong>. Receptes ir interesantas, gar\u0161\u012bgas un ide\u0101li piem\u0113rotas \u012bpa\u0161iem gad\u012bjumiem. T\u0101 ir ar\u012b lieliska lietotne, lai iem\u0101c\u012btos gatavot.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Aizsarg\u0101t\u0101ja sv\u0113tki – Pieteikums:<\/strong><\/h2>\n\n\n
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\"\"<\/a><\/figure>\n<\/div>\n\n\n

Aizbild\u0146a sv\u0113tki<\/a><\/p>\n\n\n\n

<\/p>\n\n\n\n

D\u012bgsto\u0161as s\u0113klas:<\/strong><\/h2>\n\n\n\n

V\u0113l viens vienk\u0101r\u0161s veids, k\u0101 palielin\u0101t vitam\u012bnu saturu uztur\u0101, ir \u0113st d\u012bgsto\u0161as s\u0113klas<\/strong> vai d\u012bgsto\u0161as s\u0113klas<\/strong>. Tas ir l\u012bdz\u012bgi darb\u012bbai, ko da\u017ek\u0101rt veic mazi b\u0113rni skol\u0101, liekot l\u0113cas<\/strong> uz kokvilnas<\/strong>, lai nov\u0113rotu s\u0113klu d\u012bg\u0161anas procesu. Tas ir dabisks veids, k\u0101 palielin\u0101t vitam\u012bnu uz\u0146em\u0161anu.<\/p>\n\n\n\n\n\n

Ir da\u017e\u0101di d\u012bgsto\u0161o s\u0113klu veidi (vair\u0101k inform\u0101cijas par tiem var atrast specializ\u0113tajos veikalos). \u0160\u012b joma, visticam\u0101k, turpin\u0101s pieaugt popularit\u0101t\u0113.<\/p>\n\n\n\n

Da\u017ei augst\u0101k\u0101 l\u012bme\u0146a restor\u0101nu \u0161efpav\u0101ri da\u017ek\u0101rt saviem \u0113dieniem pievieno d\u012bgsto\u0161as s\u0113klas vai \u0113dam\u0101s pu\u0137es. Tas ne tikai uzlabo \u0113diena noform\u0113jumu un izskatu<\/strong>, bet ar\u012b pal\u012bdz nodro\u0161in\u0101t pla\u0161\u0101ku vitam\u012bnu kl\u0101stu.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Mikroa\u013c\u0123es:<\/strong><\/h2>\n\n\n\n

V\u0113l viens dab\u012bgs uztura bag\u0101tin\u0101t\u0101js ir mikroa\u013c\u0123es, piem\u0113ram, hlorella<\/strong>, spirulina<\/strong> un klamata<\/strong>, kas jau miljoniem gadu aug \u0100zij\u0101, \u0100frik\u0101 un Amerik\u0101. T\u0101s pal\u012bdz uztur\u0113t sabalans\u0113tu uzturu un dabiski veicina detoksik\u0101cijas procesu.<\/p>\n\n\n\n

Hlorella<\/strong> ir \u012bpa\u0161i ieteicama smago met\u0101lu pies\u0101r\u0146ojuma<\/strong> vai saind\u0113\u0161an\u0101s<\/strong> gad\u012bjumos, jo t\u0101 pal\u012bdz uzlabot detoksik\u0101cijas procesu un aizsarg\u0101t org\u0101nus.<\/p>\n\n\n\n\n\n

Visi \u0161ie produkti (mikroa\u013c\u0123es, ne j\u016bras a\u013c\u0123es) ir uztura bag\u0101tin\u0101t\u0101ji, ko da\u017ek\u0101rt sauc par \u201esuperp\u0101rtiku\u201d.<\/strong><\/p>\n\n\n\n

Hlorella<\/strong> satur ar\u012b A vitam\u012bnu<\/strong>, kas ir \u013coti labs redzei. Svar\u012bgi ir iev\u0113rot maksim\u0101lo devu<\/strong>, k\u0101 min\u0113ts iepriek\u0161.

Da\u017ei vitam\u012bni un uztura bag\u0101tin\u0101t\u0101ji p\u0101rm\u0113r\u012bg\u0101s dev\u0101s var b\u016bt kait\u012bgi.
(Vienm\u0113r iev\u0113rojiet uz produkta iepakojuma nor\u0101d\u012bto devu un konsult\u0113jieties ar \u0101rstu, ja nepiecie\u0161ams k\u0101ds skaidrojums.)<\/p>\n\n\n\n

<\/p>\n\n\n\n

\u0112tiskas p\u0101rtikas piedevas:<\/strong><\/h2>\n\n\n\n

\u017durn\u0101ls \u201eEthical Consumer Magazine\u201d<\/strong> ir izveidojis sarakstu ar lab\u0101kajiem ilgtsp\u0113j\u012bgu uztura bag\u0101tin\u0101t\u0101ju ra\u017eot\u0101jiem<\/strong>:<\/p>\n\n\n\n

Esiet uzman\u012bgi ar\u012b ar sieru, jo tas parasti ir kalorij\u0101m bag\u0101ts un palielina taukainas aknu slim\u012bbas risku. Ieteicams ierobe\u017eot t\u0101 pat\u0113ri\u0146u l\u012bdz maksimums 30 g porcijai vien\u0101 malt\u012bt\u0113 (maksimums divas reizes dien\u0101)<\/strong>. S\u012bk\u0101ka inform\u0101cija (saite<\/a>). Siers ir \u013coti svar\u012bgs, bet vienlaikus palielina svara pieauguma risku.<\/p>\n\n\n