{"id":2293,"date":"2016-12-20T06:00:00","date_gmt":"2016-12-20T08:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\/"},"modified":"2016-12-20T06:00:00","modified_gmt":"2016-12-20T08:00:00","slug":"alternatyva-vistienos-krutinelei-is-juros-gelmiu","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\/","title":{"rendered":"Alternatyva vi\u0161tienos kr\u016btin\u0117lei \u2013 i\u0161 j\u016bros gelmi\u0173"},"content":{"rendered":"<p><a href=\"\/\/silutesnaujienos.lt\/images\/stories\/2016\/12\/16\/Zuvies_file.jpg\" class=\"jcepopup\" target=\"_blank\" rel=\"noopener noreferrer\" data-rel=\"lightbox-gallery-4NVQpOON\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img loading=\"lazy\" decoding=\"async\" src=\"\/\/silutesnaujienos.lt\/images\/stories\/2016\/12\/16\/thumbnails\/thumb_Zuvies_file.jpg\" alt=\"Zuvies file\" style=\"margin: 5px; float: left;\" width=\"307\" height=\"230\" \/><\/a><strong>Ne paslaptis, kad savo sultingu rausvumu ir nauda sveikatai la\u0161i\u0161a jau kuris laikas u\u017ekariavusi lietuvi\u0173 \u0161irdis. Specialistai vienareik\u0161mi\u0161kai pripa\u017e\u012fsta \u0161ios \u017euvies naud\u0105 sveikatai. Vis d\u0117lto ar taip pamil\u0119 la\u0161i\u0161\u0105, ne be reikalo pamir\u0161tame itin verting\u0105 balt\u0105j\u0105 \u017euv\u012f?<\/strong><\/p>\n<p>Mitybos specialist\u0117, knygos \u201eBalansas\u201c autor\u0117 Vaida Kurpien\u0117 teigia, kad Lietuviai taip pam\u0117go la\u0161i\u0161\u0105, kad da\u017enai apie kitoki\u0105 \u017euv\u012f net nepagalvoja. Subalansuotos mitybos \u017einov\u0117 primena, kad riebi ir liesa \u017euvis pasi\u017eymi skirtingomis savyb\u0117mis, tad baltosios valgyti privalu bent por\u0105 kart\u0173 per savait\u0119.<\/p>\n<p><strong>Kada paskutin\u012f kart\u0105 valg\u0117te baltosios \u017euvies?<\/strong><\/p>\n<p>Pasak Vaidos, baltoji \u017euvis, kaip antai, atlantin\u0117 menk\u0117, dorada, e\u0161erys ar lynas, \u2013 idealus baltym\u0173 \u0161altinis, kurie m\u016bs\u0173 organizme atlieka statybin\u0119 funkcij\u0105 ir palaiko ger\u0105 raumen\u0173 bei kaul\u0173 b\u016bkl\u0119. Baltoji \u017euvis \u2013 geriausias atsakymas \u012f klausim\u0105, kuo pa\u012fvairinti m\u0117sos prisotint\u0105 kasdien\u0117s mitybos racion\u0105.<\/p>\n<p>\u201ePaklauskite sav\u0119s: kada paskutin\u012fkart valgiau baltosios \u017euvies? Ar po \u017euvies patiekal\u0173 nesijau\u010diu lengviau nei po m\u0117sos? Lengvumo poj\u016btis atsiranda tod\u0117l, kad \u017euvies baltymai itin lengvai pasisavinami ir neapkrauna vir\u0161kinimo sistemos. Valgyti \u017euvies svarbu ir \u0161altuoju periodu, kai esame mieguisti, ne tokie energingi, ir tada, kai kar\u0161ta ir nesinori sunkaus maisto\u201c, \u2013 sako mitybos specialist\u0117.<\/p>\n<p>Pasak jos, kelis kartus per savait\u0119 valgyti \u017euvies b\u016btinai tur\u0117t\u0173 tiek vaikai, tiek ir suaugusieji. Svarbu \u017einoti, kad j\u016bros \u017euvies vaikams, n\u0117\u0161\u010dioms, \u017eindan\u010dioms ar dar besiruo\u0161ian\u010dioms tur\u0117ti vaik\u0173 moterims rekomenduojama suvalgyti iki 200 gram\u0173, o vyrams ir vaik\u0173 neplanuojan\u010dioms moterims \u2013 iki 400 gram\u0173 per savait\u0119. E\u017eere su\u017evejot\u0105 ar u\u017eaugint\u0105 \u017euv\u012f visi galime valgyti neribotai.<\/p>\n<p><strong>Per da\u017enai valgo m\u0117s\u0105<\/strong><\/p>\n<p>\u201eMano nuomone, sportuojantys \u017emon\u0117s, kurie nori gauti kuo daugiau baltym\u0173, per da\u017enai valgo m\u0117s\u0105. Baltoji \u017euvis, u\u017eaugusi laukin\u0117je gamtoje, \u0161altoje aplinkoje, laikoma ypa\u010d vertinga. Pavyzd\u017eiui, 100 gram\u0173 atlantin\u0117s menk\u0117s turi tik 68 kcal, o baltym\u0173 \u2013 17 gram\u0173. Palyginimui \u2013 liesa vi\u0161tienos kr\u016btin\u0117l\u0117 be odos turi 112 kcal, o baltym\u0173 \u0161iame kiekyje \u2013 apie 23 g. Naujausia metodika nustatomas baltym\u0173 pasisavinimo rodiklis PDCAAS \u0161iuose produktuose labai pana\u0161us: vi\u0161tienos kr\u016btin\u0117l\u0117s pasisavinimas vertinamas 0,91, o atlantin\u0117s menk\u0117s \u2013&nbsp; net 0,96. Kuo \u0161is skai\u010dius didesnis, tuo pasisavinimas geresnis\u201c, \u2013 ai\u0161kina V. Kurpien\u0117.<\/p>\n<p>Visgi \u017euvies gamintojai \u012f\u017evelgia ir teigiam\u0173 tendencij\u0173 lietuvi\u0173 mitybos \u012fpro\u010diuose. Nors tautie\u010diai vis dar suvartoja gerokai ma\u017eiau \u017euvies nei Vakar\u0173 ar Piet\u0173 Europos gyventojai, tai po truput\u012f kei\u010diasi. \u017duvimi ir jos produktais Lietuvoje ir visoje Europoje prekiaujan\u010dios \u201eVi\u010di\u016bn\u0173 grup\u0117s\u201c duomenimis, bendrov\u0117s \u0161aldytos \u017euvies, tokios kaip atlantin\u0117 ar ledj\u016brio menk\u0117, pardavimai Lietuvoje nuo 2014-\u0173j\u0173 padvigub\u0117jo. Tai svarbu, nes menk\u0117 \u2013 biologi\u0161kai itin vertinga \u017euvis.<\/p>\n<p>V. Kurpien\u0117 taip pat atkreipia d\u0117mes\u012f, kad \u017euvis lengviau vir\u0161kinama ir turi neso\u010di\u0173j\u0173 riebal\u0173 r\u016bg\u0161\u010di\u0173, kuri\u0173 mums taip reikia. Pastarosios gerina \u0161irdies ir kraujagysli\u0173 sistemos b\u016bkl\u0119, imunitet\u0105 bei smegen\u0173 funkcij\u0105. &nbsp;<\/p>\n<p><strong>200 gram\u0173 atlantin\u0117s menk\u0117s fil\u0117 porcija suteiks:<\/strong><\/p>\n<p>net 34 gramus puikiai pasisavinamo baltymo: tai yra beveik pus\u0117 paros normos baltym\u0173, reikaling\u0173 moteriai, kuri yra ma\u017eai fizi\u0161kai aktyvi ir sveria apie 60 kg;<\/p>\n<p>1,8 mg vitamino B12, svarbaus kraujotakai, \u0161ird\u017eiai ir nervinei sistemai. Kuo \u017emogus vyresnis, tuo \u0161io vitamino jo organizme ma\u017eiau;<\/p>\n<p>44 IU vitamino D, kurio tr\u016bksta 9 i\u0161 10 Lietuvos gyventoj\u0173;<\/p>\n<p>0,4 mg vitamino B6, b\u016btino efektyviam baltym\u0173 pasisavinimui. Teigiama, kad \u0161is vitaminas subalansuoja kai kuriuos hormonus, yra svarbus imunitetui ir gerina nuotaik\u0105;<\/p>\n<p>net 66,2 mg seleno, kuris aktualus moterims, nes l\u0117tina sen\u0117jimo procesus, ir vyrams, nes gerina reprodukcin\u0117s sistemos veikl\u0105, taip pat stiprina reg\u0117jim\u0105 bei imunitet\u0105. \u0160is mikroelementas veikia kaip galingas antioksidantas, ma\u017einantis aplinkos ir \u017ealing\u0173 \u012fpro\u010di\u0173 poveik\u012f m\u016bs\u0173 sveikatai.<\/p>\n<p>\u201eTrumpai tariant, valgykite balt\u0105j\u0105 \u017euv\u012f kelis kartus per savait\u0119. Ji b\u016btina, jei norite tur\u0117ti puik\u0173 cholesterolio bei gliukoz\u0117s lyg\u012f kraujyje, apsisaugoti nuo \u0161irdies-kraujagysli\u0173 lig\u0173 bei diabeto. Ji taip pat sustiprins imunitet\u0105, prat\u0119s jaunyst\u0119 ir palaikys ger\u0105 nuotaik\u0105. Tik primenu, kad ruo\u0161dami \u017euv\u012f, i\u0161laikytum\u0117te nauding\u0105sias jos savybes: gerai apdorokite, bet neperkepkite, nenaudokite daug riebal\u0173 ar milt\u0173\u201c, \u2013 sveikos mitybos ir geros sveikatos patarimais dalijasi V. Kurpien\u0117.<\/p>\n<p>\u201eSi\u016blau i\u0161m\u0117ginti atlantin\u0119 menk\u0119 su pankoliais, kurios recept\u0105 rasite \u010dia <a href=\"https:\/\/youtu.be\/crGM9fPtHvM\">https:\/\/youtu.be\/crGM9fPtHvM<\/a>\u201c.<\/p>\n<p>Skanaus!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ne paslaptis, kad savo sultingu rausvumu ir nauda sveikatai la\u0161i\u0161a jau kuris laikas u\u017ekariavusi lietuvi\u0173 \u0161irdis. Specialistai vienareik\u0161mi\u0161kai pripa\u017e\u012fsta \u0161ios \u017euvies naud\u0105 sveikatai. Vis d\u0117lto ar taip pamil\u0119 la\u0161i\u0161\u0105, ne be reikalo pamir\u0161tame itin verting\u0105 balt\u0105j\u0105 \u017euv\u012f? Mitybos specialist\u0117, knygos \u201eBalansas\u201c autor\u0117 Vaida Kurpien\u0117 teigia, kad Lietuviai taip pam\u0117go la\u0161i\u0161\u0105, kad da\u017enai apie kitoki\u0105 \u017euv\u012f [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[52],"tags":[],"class_list":["post-2293","post","type-post","status-publish","format-standard","category-gyvenimas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Alternatyva vi\u0161tienos kr\u016btin\u0117lei \u2013 i\u0161 j\u016bros gelmi\u0173 - \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\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Alternatyva vi\u0161tienos kr\u016btin\u0117lei \u2013 i\u0161 j\u016bros gelmi\u0173 - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Ne paslaptis, kad savo sultingu rausvumu ir nauda sveikatai la\u0161i\u0161a jau kuris laikas u\u017ekariavusi lietuvi\u0173 \u0161irdis. Specialistai vienareik\u0161mi\u0161kai pripa\u017e\u012fsta \u0161ios \u017euvies naud\u0105 sveikatai. Vis d\u0117lto ar taip pamil\u0119 la\u0161i\u0161\u0105, ne be reikalo pamir\u0161tame itin verting\u0105 balt\u0105j\u0105 \u017euv\u012f? Mitybos specialist\u0117, knygos \u201eBalansas\u201c autor\u0117 Vaida Kurpien\u0117 teigia, kad Lietuviai taip pam\u0117go la\u0161i\u0161\u0105, kad da\u017enai apie kitoki\u0105 \u017euv\u012f [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\/\" \/>\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=\"2016-12-20T08:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"\/\/silutesnaujienos.lt\/images\/stories\/2016\/12\/16\/thumbnails\/thumb_Zuvies_file.jpg\" \/>\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\\\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\\\/\"},\"author\":{\"name\":\"\u0160ilut\u0117s naujien\u0173 inf.\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#\\\/schema\\\/person\\\/232f475ddd4a7b5f49b3abc788b17e83\"},\"headline\":\"Alternatyva vi\u0161tienos kr\u016btin\u0117lei \u2013 i\u0161 j\u016bros gelmi\u0173\",\"datePublished\":\"2016-12-20T08:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\\\/\"},\"wordCount\":718,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#organization\"},\"articleSection\":[\"Gyvenimas\"],\"inLanguage\":\"lt-LT\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\\\/\",\"url\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\\\/\",\"name\":\"Alternatyva vi\u0161tienos kr\u016btin\u0117lei \u2013 i\u0161 j\u016bros gelmi\u0173 - 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\u0160ilut\u0117s naujienos","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.silutesnaujienos.lt\/lt\/alternatyva-vistienos-krutinelei-is-juros-gelmiu\/","og_locale":"lt_LT","og_type":"article","og_title":"Alternatyva vi\u0161tienos kr\u016btin\u0117lei \u2013 i\u0161 j\u016bros gelmi\u0173 - \u0160ilut\u0117s naujienos","og_description":"Ne paslaptis, kad savo sultingu rausvumu ir nauda sveikatai la\u0161i\u0161a jau kuris laikas u\u017ekariavusi lietuvi\u0173 \u0161irdis. Specialistai vienareik\u0161mi\u0161kai pripa\u017e\u012fsta \u0161ios \u017euvies naud\u0105 sveikatai. Vis d\u0117lto ar taip pamil\u0119 la\u0161i\u0161\u0105, ne be reikalo pamir\u0161tame itin verting\u0105 balt\u0105j\u0105 \u017euv\u012f? 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