{"id":22348,"date":"2020-07-17T08:00:51","date_gmt":"2020-07-17T05:00:51","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=22348"},"modified":"2020-07-14T10:40:37","modified_gmt":"2020-07-14T07:40:37","slug":"vasara-jau-cia-tad-padailinkime-kuno-formas","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/vasara-jau-cia-tad-padailinkime-kuno-formas\/","title":{"rendered":"Vasara jau \u010dia. Tad padailinkime k\u016bno formas!"},"content":{"rendered":"

\u0160ilut\u0117s rajono savivaldyb\u0117s visuomen\u0117s sveikatos biuro dietist\u0117 Neringa Pai\u010di\u016bt\u0117 Jums si\u016blo 5 dien\u0173 valgiara\u0161t\u012f (dienos norma apie 1200 – 1500 kcal.).<\/p>\n

Valgiara\u0161tis skirtas visiems, ta\u010diau labiau orientuotas \u012f moteris, kurios sveria 50 – 70 kg. I\u0161bandyti gali ir vyrai, ta\u010diau atitinkamai keiskite kiek\u012f – apie 30 % didinkite kiekius. Ma\u017eiau ar daugiau sverian\u010dios moterys taip pat galite koreguoti produkt\u0173 kiekius.<\/p>\n

Nepamir\u0161kite pasitelkti fantazij\u0105, naudokite gra\u017eiausias l\u0117k\u0161tes, jas papuo\u0161kite, kad b\u016bt\u0173 malonu i\u0161 j\u0173 valgyti.<\/p>\n

Jei neturite tam tikro produkto, galite pakeisti j\u012f tos pa\u010dios r\u016b\u0161ies produktu. Pvz.: Graiki\u0161k\u0105 jogurt\u0105 galite keisti gr\u016bd\u0117t\u0105ja var\u0161ke, vi\u0161tien\u0105 – kalakutiena ar jautiena. Naudokite tai, k\u0105 turite. Valgykite kas 2,5 – 3 valandas, tuomet nesijausite alkani. Prie salot\u0173 nepamir\u0161kite 1 v. \u0161. gerojo aliejaus.<\/p>\n

Jei jau\u010diat\u0117s sot\u016bs at\u0117jus laikui u\u017ekand\u017eiauti \u2013 u\u017ekand\u012f praleiskite, nenorite valgyti – per prievart\u0105 nevalgykite. Ir, \u017einoma, nepamir\u0161kite gerti vandens! \u0160iuo metu \u2013 vasara, lauke kar\u0161ta, netenkame daug skys\u010di\u0173, vanduo yra b\u016btinas!<\/p>\n

Paros normos formul\u0117 paprasta: J\u016bs\u0173 k\u016bno svoris (kg) dauginamas i\u0161 0,035 (35 ml) jei esate vyras, arba dauginamas i\u0161 0,037 (37ml) jei esate moteris = x litr\u0173 j\u016bs\u0173 dienos teorin\u0117 norma. Jei sergate \u0161irdies nepakankamumu, inkst\u0173 ar kitomis sunkiomis ligomis \u2013 d\u0117l skys\u010di\u0173 kiekio b\u016btina pasikonsultuoti su gydytoju.<\/p>\n

Jei bent minimaliai (20 – 30 min.) kasdien sportuosite, rezultatai bus dar geresni! Viskas priklauso nuo J\u016bs\u0173 pa\u010di\u0173, b\u016bkite motyvacija patys sau!<\/p>\n

1 diena
\n<\/strong>
\nPUSRY\u010cIAI: avi\u017einius dribsnius (60 g) pakepti su Ghi sviestu (2 \u2013 3 g), suberti \u012f vanden\u012f, palaukti kol u\u017evirs, palikti i\u0161brinkti. Pagardinti rie\u0161ut\u0173 sviestu, kiviu, slyva, bananu, aviet\u0117mis, \u0161ilauog\u0117mis, bra\u0161k\u0117mis (30 \u2013 40 g).
\nPRIE\u0160PIE\u010cIAI: baltyminis baton\u0117lis (50 g).
\nPIET\u016aS: m\u0117sa (geriausiai vi\u0161tiena, 180 g). Galite tro\u0161kinti ar kepti orkait\u0117je, naudoti drusk\u0105, pipirus ir m\u0117gstamas \u017eoleles. Dar\u017eov\u0117s – \u0161aldytos arba \u0161vie\u017eios (250 g).
\nU\u017dKANDIS: gr\u016bd\u0117ta var\u0161k\u0117 (200 g), agurkas (80 g).
\nVAKARIEN\u0116: 3 kiau\u0161ini\u0173 omletas, agurkas (70 \u2013 90 g), pomidoras (80 \u2013 100 g), \u0161vie\u017eios salotos (60 \u2013 80 g) + v. \u0161. aliejaus (mai\u0161yti su dar\u017eov\u0117mis).<\/p>\n

2 diena<\/strong><\/p>\n

PUSRY\u010cIAI: Graiki\u0161kas jogurtas (300 ml), Chia s\u0117kl\u0173 2 v. \u0161., agav\u0173, datuli\u0173, klev\u0173 sirupas ar saldiklis 1 v. \u0161., vaisiai – iki 100 g.
\nU\u017dKANDIS: vandens (200 ml), rie\u0161ut\u0173 (25 g), d\u017eiovint\u0173 vaisi\u0173 (25 g).
\nPIET\u016aS: 2 virti kiau\u0161iniai, \u0161vie\u017eios dar\u017eov\u0117s – iki 250 g, aliejaus 1 v. \u0161. (mai\u0161yti su dar\u017eov\u0117mis).
\nU\u017dKANDIS: gr\u016bd\u0117ta var\u0161k\u0117 (300 g), agurkas (60 g).
\nVAKARIEN\u0116: vi\u0161tiena (170 g) Galite tro\u0161kinti ar kepti orkait\u0117je, naudoti drusk\u0105, pipirus ir m\u0117gstamas \u017eoleles. Salotos (60 g), nepamir\u0161ti 1 v. \u0161. gerojo aliejaus, agurkas (80 g), pomidoras (90 g).<\/p>\n

3 diena<\/strong><\/p>\n

PUSRY\u010cIAI: vandens (300 ml), 2 riekut\u0117s juodos duonos (viso gr\u016bdo), (40 \u2013 50 g), pus\u0117 avokado, la\u0161i\u0161a \/ kiau\u0161inis (60 \u2013 80 g), dar\u017eov\u0117s (150 g), aliejaus 1 v. \u0161. (mai\u0161yti su dar\u017eov\u0117mis).
\nU\u017dKANDIS: rie\u0161ut\u0173 (25 g), 2 gabaliukai juodojo \u0161okolado (ne ma\u017eiau 75 % kakavos).
\nPIET\u016aS: vi\u0161tienos \/ kalakutienos \/ jautienos kotletukai (2 vnt. vidutinio dyd\u017eio), \u017ealios ar tro\u0161kintos dar\u017eov\u0117s (250 g).
\nU\u017dKANDIS: Graiki\u0161kas jogurtas \/ gr\u016bd\u0117ta var\u0161k\u0117 (300 ml), aviet\u0117s, bra\u0161k\u0117s, \u0161ilauog\u0117s arba \u012fvairios uogos (apie 30 g).
\nVAKARIEN\u0116: 2 virti kiau\u0161iniai \/ omletas, D\u017eiugo arba kitas s\u016bris (patarkavimui) – 5 g, dar\u017eov\u0117s (200 g).<\/p>\n

4 diena<\/strong><\/p>\n

PUSRY\u010cIAI: vandens (300 ml), tortilija arba lietinis blynas (daugiausiai 2 vnt.) su avi\u017eomis (viso gr\u016bdo blynas) \/ dvi riekut\u0117s gr\u016bd\u0117tos duonel\u0117s (viso gr\u016bdo), rie\u0161ut\u0173 sviestas (30 g), bananas, bra\u0161k\u0117s, \u0161ilauog\u0117s (iki 60 g). Galima papildomai \u2013 Graiki\u0161kas jogurtas.
\nU\u017dKANDIS: 250 ml vandens, po 30 min. – rie\u0161ut\u0173 (25 g), 4 slyvos, 3 datul\u0117s, 3 figos.
\nPIET\u016aS: vandens (300 ml), griki\u0173 (galima ry\u017eius, geriausia – ruduosius) – 60 g, \u017ealios \/ keptos dar\u017eov\u0117s (250 g), D\u017eiugo s\u016bris tarkuotas (apie 5 g), 1 v. \u0161. nerafinuoto \u0161alto spaudimo aliejaus (mai\u0161yti su dar\u017eov\u0117mis)
\nU\u017dKANDIS: vandens (200 ml), Graiki\u0161kas jogurtas (300 ml).
\nVAKARIEN\u0116: tuno (90 g), Fetos s\u016brio (40 g), salot\u0173 (250 g). Jei naudoti avokad\u0105 \u2013 daugiausia pus\u0119. 1 v. \u0161. nerafinuoto \u0161alto spaudimo aliejaus (mai\u0161yti su dar\u017eov\u0117mis).<\/p>\n

5 diena<\/strong><\/p>\n

PUSRY\u010cIAI: vandens (250 ml), 2 virti arba kepti kiau\u0161iniai, 2 ma\u017eos riekel\u0117s viso gr\u016bdo duonos (40 \u2013 50 g), pus\u0117 avokado (30 \u2013 40 g), agurkas (60 \u2013 80 g), pomidoras (70 \u2013 90 g), salotos (30 g).
\nU\u017dKANDIS: rie\u0161ut\u0173 pasirinktinai arba mai\u0161yti (30 g).
\nPIET\u016aS: Grill vi\u0161tienos fil\u0117 (160 g) (galite naudoti \u0161iek tiek druskos, pipir\u0173 bei m\u0117gstam\u0173 prieskonini\u0173 \u017eoleli\u0173), \u0161vie\u017ei\u0173 dar\u017eovi\u0173 (250 g), 1 v. \u0161. aliejaus (mai\u0161yti su dar\u017eov\u0117mis).
\nU\u017dKANDIS: nat\u016bralus graiki\u0161kas jogurtas (250 ml), bananas (40 \u2013 50 g) \/ uogos (40 g).
\nVAKARIEN\u0116: salotos (60 \u2013 70 g), 1 virtas kiau\u0161inis, Mocarelos s\u016brio (125 g), agurkas (60 g), pomidoras (70 g), \u017ealios dar\u017eov\u0117s (50 g), 1 v. \u0161. aliejaus (mai\u0161yti su dar\u017eov\u0117mis). Galima, bet neb\u016btina \u2013 5 vnt. alyvuogi\u0173.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0160ilut\u0117s rajono savivaldyb\u0117s visuomen\u0117s sveikatos biuro dietist\u0117 Neringa Pai\u010di\u016bt\u0117 Jums si\u016blo 5 dien\u0173 valgiara\u0161t\u012f (dienos norma apie 1200 – 1500 kcal.). Valgiara\u0161tis skirtas visiems, ta\u010diau labiau orientuotas \u012f moteris, kurios sveria 50 – 70 kg. I\u0161bandyti gali ir vyrai, ta\u010diau atitinkamai keiskite kiek\u012f – apie 30 % didinkite kiekius. Ma\u017eiau ar daugiau sverian\u010dios moterys taip […]<\/p>\n","protected":false},"author":2,"featured_media":22349,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[47],"class_list":["post-22348","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sveikatos-saltinis","tag-pirmasis"],"yoast_head":"\nVasara jau \u010dia. Tad padailinkime k\u016bno formas! - \u0160ilut\u0117s naujienos<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.silutesnaujienos.lt\/lt\/vasara-jau-cia-tad-padailinkime-kuno-formas\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vasara jau \u010dia. Tad padailinkime k\u016bno formas! - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"\u0160ilut\u0117s rajono savivaldyb\u0117s visuomen\u0117s sveikatos biuro dietist\u0117 Neringa Pai\u010di\u016bt\u0117 Jums si\u016blo 5 dien\u0173 valgiara\u0161t\u012f (dienos norma apie 1200 – 1500 kcal.). Valgiara\u0161tis skirtas visiems, ta\u010diau labiau orientuotas \u012f moteris, kurios sveria 50 – 70 kg. I\u0161bandyti gali ir vyrai, ta\u010diau atitinkamai keiskite kiek\u012f – apie 30 % didinkite kiekius. Ma\u017eiau ar daugiau sverian\u010dios moterys taip […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/vasara-jau-cia-tad-padailinkime-kuno-formas\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160ilut\u0117s naujienos\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/silutes.naujienos\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-07-17T05:00:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2020\/07\/Valgiarastis-Neringa-2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"1600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0160ilut\u0117s naujien\u0173 inf.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0160ilut\u0117s naujien\u0173 inf.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minut\u0117s\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/vasara-jau-cia-tad-padailinkime-kuno-formas\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/vasara-jau-cia-tad-padailinkime-kuno-formas\\\/\"},\"author\":{\"name\":\"\u0160ilut\u0117s naujien\u0173 inf.\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#\\\/schema\\\/person\\\/976440ef837444400af3c77c19c61454\"},\"headline\":\"Vasara jau \u010dia. 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Pai\u010di\u016bt\u0117 vasaros laikotarpiu savo mityb\u0105 si\u016blo praturtinti kuo didesniu vaisi\u0173 ir dar\u017eovi\u0173 kiekiu.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/vasara-jau-cia-tad-padailinkime-kuno-formas\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Vasara jau \u010dia. 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