{"id":2369,"date":"2017-07-17T15:00:00","date_gmt":"2017-07-17T17:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/dietologes-patarimai-ka-daryti-kad-vasara-nepriaugtume-svorio\/"},"modified":"2017-07-17T15:00:00","modified_gmt":"2017-07-17T17:00:00","slug":"dietologes-patarimai-ka-daryti-kad-vasara-nepriaugtume-svorio","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/dietologes-patarimai-ka-daryti-kad-vasara-nepriaugtume-svorio\/","title":{"rendered":"Dietolog\u0117s patarimai: k\u0105 daryti, kad vasar\u0105 nepriaugtume svorio?"},"content":{"rendered":"

\"sviezios<\/a>Prekybos tinklas \u201eMaxima\u201c pastebi, kad jog pirk\u0117jai vis labiau r\u016bpinasi sveika ir subalansuota mityba. Kaip rodo \u0161iemet atlikta lojali\u0173 pirk\u0117j\u0173 apklausa, renkantis maisto produktus vieni svarbiausi\u0173 kriterij\u0173 greta kainos tampa j\u0173 sud\u0117tis ir nauda sveikatai. D\u0117mesys sveikai mitybai itin i\u0161auga vasar\u0105, kai \u0161vie\u017ei\u0173 vaisi\u0173 ir dar\u017eovi\u0173 nuperkama bene dvigubai daugiau, nei kitais met\u0173 laikais. Vis d\u0117lto, kaip i\u0161 ties\u0173 reik\u0117t\u0173 koreguoti mityb\u0105 ir \u012f k\u0105 atsi\u017evelgti, kad vasar\u0105 jaustum\u0117m\u0117s ir gra\u017e\u016bs, ir sveiki,? To teiraujam\u0117s valgymo \u012fpro\u010di\u0173 koregavimo centro \u201eValgymas.lt\u201c vadov\u0117s, gydytojos dietolog\u0117s Linos Barauskien\u0117s.<\/strong><\/p>\n

Pirmenyb\u0117 \u2013 sezono derliui<\/strong><\/p>\n

Gydytojos teigimu, besikei\u010diantys met\u0173 laikai mitybos \u012fpro\u010di\u0173 koreguoti netur\u0117t\u0173 \u2013 nei \u0161ylant, nei v\u0117stant orams porcij\u0173 dyd\u017eio ar valgymo da\u017enumo keisti nereikia. Vienintel\u0117 i\u0161imtis \u2013 itin kar\u0161tos dienos. \u201eKad neapsunkintume organizmo, i\u0161vengtume skys\u010di\u0173 netekimo ir lengviau pakeltume kar\u0161t\u012f, rekomenduojama stipriau pavalgyti ryte ir vakare, kai v\u0117siau. Dienos met\u0105 vert\u0117t\u0173 palikti daugiau gaivinan\u010diam, lengvesniam maistui. Bet tai taikytina \u017emon\u0117ms, kurie kar\u0161tyme\u010diu b\u016bna lauke\u201c, \u2212 sako dietolog\u0117.<\/p>\n

Viena i\u0161 pagrindini\u0173 sveikos mitybos taisykli\u0173 yra valgyti kuo daugiau vaisi\u0173 ir dar\u017eovi\u0173, kurie u\u017eauginti vietoje. Tod\u0117l, pasak gydytojos dietolog\u0117s, svarbiausias pokytis \u0161iltuoju met\u0173 laiku tur\u0117t\u0173 \u012fvykti l\u0117k\u0161t\u0117s turinyje: reik\u0117t\u0173, kad jame vyraut\u0173 tuo metu u\u017eauginti patiekalai \u2013 sezonin\u0117s dar\u017eov\u0117s, vaisiai, uogos ir grybai. \u201eKuo trumpesn\u012f atstum\u0105 iki m\u016bs\u0173 keliauja vaisiai ar dar\u017eov\u0117s, tuo daugiau verting\u0173 savybi\u0173 jie i\u0161laiko. Geriausia, kai stal\u0105 produktai pasiekia tiesiai i\u0161 sodo ar dar\u017eo\u201c, \u2212 pa\u017eymi L. Barauskien\u0117.<\/p>\n

Gydytojai dietologei pritaria ir \u201eMaximos\u201c maisto gamybos departamento direktorius Aidas Poleninas. \u201e\u0160iltuoju met\u0173 sezonu stengiam\u0117s tiekti kuo daugiau b\u016btent Lietuvoje u\u017eaugint\u0173 vaisi\u0173 ir dar\u017eovi\u0173, o taip pat i\u0161 j\u0173 gaminti pirk\u0117jams. Vasar\u0105 asortiment\u0105 visuomet praple\u010diame naujomis \u0161vie\u017eiomis salotomis, si\u016blome daugiau lapini\u0173 gaivi\u0173 salot\u0173 su lengvesniais jogurtiniais ar aliejiniais \u017eoleli\u0173 pada\u017eais. Sezono metu \u0161ios lengvesn\u0117s salotos sudaro net iki 60 proc. viso asortimento. Did\u017eiosiose m\u016bs\u0173 parduotuv\u0117se pirk\u0117jams \u0161iemet taip pat si\u016blome net 17 supakuot\u0173 i\u0161sine\u0161imui paruo\u0161t\u0173 salot\u0173 ir 12 vaisi\u0173 rinkini\u0173\u201c, \u2013 sako jis.<\/p>\n

Vis d\u0117lto, tai nerei\u0161kia, kad nuo atve\u017etini\u0173, egzoti\u0161k\u0173 maisto produkt\u0173 vert\u0117t\u0173 susilaikyti. \u201eKiekvienas skirtingas produktas, net ir labai egzoti\u0161kas, m\u016bs\u0173 organizmui suteikia nauding\u0173 med\u017eiag\u0173. J\u0173 visuma ir sukuria gyvenimo gerov\u0119, visavert\u0119 mityb\u0105. Ta\u010diau bendras principas tur\u0117t\u0173 b\u016bti toks \u2013 tai, kas u\u017eauga vietoje, sudaro mitybos pagrind\u0105, o visa kita j\u012f tur\u0117t\u0173 papildyti, bet ne pakeisti\u201c, \u2013 sako dietolog\u0117.<\/p>\n

\u201e\u012e tai atsi\u017evelgiame gamindami m\u016bs\u0173 parduotuv\u0117se si\u016blomus patiekalus. Daugelio patiekal\u0173 sud\u0117tyje \u2013 vietin\u0117s, lietuvi\u0161kos dar\u017eov\u0117s, ta\u010diau pastebime, kad pirk\u0117jai domisi ir labiau egzoti\u0161kais maisto produktais, pavyzd\u017eiui, \u0161iuo metu itin populiariomis bolivin\u0117ms balandoms. \u012e patiekal\u0173 sud\u0117t\u012f nevengiame \u012ftraukti ir kit\u0173 \u012fdomesni\u0173 komponent\u0173 \u2013 \u017eirni\u0173 ank\u0161\u010di\u0173, saul\u0117gr\u0105\u017e\u0173 daig\u0173 ar kanapi\u0173 s\u0117kl\u0173. Derinant \u0161iuos produktus su mums labiau \u012fprastais vaisiais ir dar\u017eov\u0117ms galima pagaminti turtingo skonio ir vertingus patiekalus\u201c, \u2013 komentuoja \u201eMaximos\u201c maisto gamybos departamento vadovas  A. Poleninas.<\/p>\n

Skys\u010diai \u2013 b\u016btini, bet ne per prievart\u0105<\/strong><\/p>\n

Dietolog\u0117 L. Barauskien\u0117 atsargiai vertina \u012fvairias vie\u0161ai pateikiamas rekomendacijas, kiek litr\u0173 vandens per par\u0105 tur\u0117tume i\u0161gerti. Tam didel\u0117s \u012ftakos turi \u012fvairios s\u0105lygos \u2013 oro ir \u017emogaus temperat\u016bra, \u017emogaus fizinis aktyvumas, auk\u0161tis vir\u0161 j\u016bros lygio ir kt. Kai kar\u0161ta, daugiau judama, dietolog\u0117 skys\u010di\u0173 pataria vartoti daugiau.<\/p>\n

\u201e\u010cia tai pat reik\u0117t\u0173 vadovautis paprasta taisykle: vandens gerti tiek, kiek norite. Jokios prievartos ar normos, kuri\u0105 \u017e\u016btb\u016bt reikia i\u0161gerti per par\u0105, netur\u0117t\u0173 b\u016bti. Vienintel\u0117 i\u0161lyga \u2013 vaikai, kurie \u017eaisdami, b\u0117giodami neretai pamir\u0161ta atsigerti, tad suaugusieji jiems tiesiog tur\u0117t\u0173 vandens pasi\u016blyti da\u017eniau\u201c, \u2013 rekomenduoja pa\u0161nekov\u0117.<\/p>\n

Saldumynai \u2013 su saiku<\/strong><\/p>\n

Vasar\u0105 neretai kyla pagund\u0173 da\u017eniau pasilepinti \u012fvairiais sald\u017eiais g\u0117rimais ar ledais. Gydytoja dietolog\u0117 pataria atgaivos geriau ie\u0161koti stiklin\u0117je vandens \u2013 saldumynuose esantis cukrus tro\u0161kul\u012f paprastai tik padidina. O r\u016bpinantis sveikata ir gra\u017eiomis k\u016bno linijomis desertais visuomet der\u0117t\u0173 m\u0117gautis saikingai.<\/p>\n

\u201eIr vasar\u0105, ir \u017eiem\u0105 saldumyn\u0173 kiek\u012f reikia steb\u0117ti. Dietologai si\u016blo vadovautis principu \u201ekuo re\u010diau ir kuo ma\u017eiau, tuo geriau\u201c, kita vertus, vasar\u0105 saldumynus nesunku pakeisti nat\u016braliais gard\u0117siais, \u0161vie\u017eiomis uogomis ir vaisiais\u201c, \u2013 pabr\u0117\u017eia gydytoja.<\/p>\n

Geras \u016bpas \u2013 svarbiausia \u201edietos\u201c dalis<\/strong><\/p>\n

\u0160iais laikais, kai \u017emon\u0117s vis daugiau laiko praleid\u017eia u\u017edarose patalpose, kur oro s\u0105lygos nesikei\u010dia i\u0161tisus metus, met\u0173 laik\u0173 turi vis ma\u017eiau \u012ftakos mitybos re\u017eimui, porcij\u0173 dyd\u017eiui ir kalorij\u0173 kiekiui. \u017diem\u0105 neb\u0117ra tokios didel\u0117s b\u016btinyb\u0117s valgyti riebiau, o vasar\u0105 \u2013 prie\u0161ingai, rinktis kuo lengvesnius produktus.<\/p>\n

\u201eKad dalis \u017emoni\u0173 yra link\u0119 priaugti svorio \u0161altuoju sezonu, daugiau lemia psichologija ir nuotaika. Kai atv\u0117sta orai, ma\u017eiau matome saul\u0117s, ima tr\u016bkti laim\u0117s hormono seratonino, tod\u0117l pagerinti \u016bp\u0105 ir patirti gyvenimo d\u017eiaugsm\u0105 kartais stengiam\u0117s u\u017ekand\u017eiaudami. \u017diema ir ma\u017eiau judame, b\u016bname gryname ore, kas taip pat gali atsiliepti svoriui. Tod\u0117l besir\u016bpinantiems gera savijauta reik\u0117t\u0173 stengtis b\u016bti aktyvesniems, puosel\u0117ti ne tik k\u016bno linijas, bet ir ger\u0105 nuotaik\u0105 visais met\u0173 laikais\u201c, \u2013 pataria L. Barauskien\u0117.<\/p>\n

Savo ruo\u017etu \u201eMaxima\u201c si\u016blo i\u0161bandyti kelis sveikus, nesud\u0117tingus paruo\u0161ti vasari\u0161kus patiekalus, kurie ir praturtins stal\u0105, ir pagerins nuotaik\u0105.<\/p>\n

Vasari\u0161kos \u0161vie\u017ei\u0173 dar\u017eovi\u0173 salotos su jogurto u\u017epilu<\/strong><\/p>\n

Patiekalui reik\u0117s: 300 g \u0161vie\u017ei\u0173 agurk\u0173, 200 g salot\u0173 lap\u0173, 160 g smulkiavaisi\u0173 pomidor\u0173, vieno rausvojo svog\u016bno, sald\u017eios raudonosios ir geltonosios paprikos, \u017eiupsnio daigint\u0173 saul\u0117gr\u0105\u017e\u0173 ir 5 pipir\u0173 mi\u0161inio. U\u017epilui \u2013 apie 130 g lieso jogurto, 90 g lieso majonezo, \u017eiupsnelio druskos.<\/p>\n

Gaminimas: nuo saul\u0117gr\u0105\u017e\u0173 daig\u0173 atskiriame ir susmulkiname kotelius. Juos kartu su jogurtu, majonezu ir druska inde i\u0161mai\u0161ome, kol lieka vientisa mas\u0117. Dar\u017eoves nuplauname ir nusausiname. Salot\u0173 lapus supl\u0117\u0161ome norimo dyd\u017eio kvadrat\u0117liais, agurkus supjaustome 3 – 4 mm pus\u017eied\u017eiais. Pomidorus perpjauname per pus\u0119, pa\u0161aliname j\u0173 kotelius. Nuvalyt\u0105 svog\u016bn\u0105 supjaustome 3 mm storio pus\u017eied\u017eiais, o paprikas \u2013 3 – 4 mm \u0161iaudeliais.<\/p>\n

\u012e ind\u0105 sudedame salotas, agurkus, svog\u016bn\u0105, paprikas bei dal\u012f pomidor\u0173. \u012eberiame 5 pipir\u0173 mi\u0161inio ir visk\u0105 lengvai permai\u0161ome. Tuomet dedame dal\u012f permai\u0161yt\u0173 salot\u0173, ant vir\u0161aus tolygiai pa\u0161lakstome dalimi u\u017epilo. Dedame likusi\u0105 salot\u0173 dal\u012f ir pa\u0161lakstome likusiu u\u017epilu. Salotas papuo\u0161iame pabarstydami pomidor\u0173 liku\u010diu ir saul\u0117gr\u0105\u017e\u0173 daigais.<\/p>\n

Vaisi\u0173 salotos su morkomis ir jogurtu<\/p>\n

Patiekalui reik\u0117s: apie 200 g \u0161vie\u017ei\u0173 mork\u0173, poros mandarin\u0173, obuolio, kriau\u0161\u0117s, apelsino, citrinos, indelio (160 g) jogurto su persikais, \u017eiupsnelio sezamo s\u0117kl\u0173.<\/p>\n

Gaminimas: vaisius ir dar\u017eoves nuplauname. Morkas sutarkuojame per burokin\u0119 trintuv\u0119, nulupame mandarinus ir i\u0161skaidome juos skiltel\u0117mis nesmulkinami. Obuol\u012f bei nulupt\u0105 apelsin\u0105 supjaustome 1 cm ilgio ir tokio pat plo\u010dio kubeliais, kriau\u0161\u0119 perpjauname i\u0161ilgai, pa\u0161aliname s\u0117klas ir supjaustome 1-1,5 cm plo\u010dio \u0161iaudeliais.<\/p>\n

Taip paruo\u0161tus ingredientus dedame \u012f ind\u0105: mandarin\u0173 skiltel\u0117s, obuoliai, kriau\u0161\u0117s, apelsinai sumai\u0161omi su citrin\u0173 sultimis, kurias i\u0161spaud\u017eiame i\u0161 citrinos. Ant vir\u0161aus tolygiai u\u017ebarstome tarkuotas morkas, ap\u0161lakstome jogurtu, ant vir\u0161aus pabarstome sezamo s\u0117kl\u0173.<\/p>\n

Margaspalvi\u0173 bolivini\u0173 baland\u0173 salotos su \u017eiediniais kop\u016bstais<\/strong><\/p>\n

Patiekalui reik\u0117s: pus\u0117s stiklin\u0117s raudon\u0173j\u0173 ir tiek pat \u0161viesi\u0173j\u0173 bolivini\u0173 baland\u0173, \u017eiedinio kop\u016bsto, indelio slyvini\u0173 pomidor\u0173 ir \u0161pinat\u0173 lap\u0173. U\u017epilui \u2013 150 g alyvuogi\u0173 aliejaus, citrinos, skiltel\u0117s \u010desnako, \u017eiupsnio druskos, cukraus, malt\u0173 pipir\u0173 ir prieskonini\u0173 \u017eoleli\u0173 \u2013 \u0161vie\u017ei\u0173 krap\u0173, bazilik\u0173 ir kit\u0173, kurias m\u0117gstate.<\/p>\n

Gaminimas: dar\u017eoves nuplauname ir nusausiname. Pomidorus perpjauname pusiau, o \u017eiedin\u012f kop\u016bst\u0105 i\u0161skaidome \u017eiedynais. Bolivin\u0119 baland\u0105 supilame \u012f verdant\u012f pas\u016bdyt\u0105 vanden\u012f ir verdame apie 15-20 minu\u010di\u0173 ant l\u0117tos ugnies. Balanda turi sumink\u0161t\u0117ti, bet nepervirti. Tuomet j\u0105 nusausiname ir padedame v\u0117sti, kol ruo\u0161ime pada\u017e\u0105.<\/p>\n

Jam susmulkiname \u010desnak\u0105, \u012f plakimo ind\u0105 supilame aliej\u0173, i\u0161 citrinos i\u0161spaud\u017eiame sultis, dedame cukr\u0173, drusk\u0105, pipirus. Palaipsniui plakdami sudedame \u010desnak\u0105, \u017eoleles. Visk\u0105 gerai i\u0161plakame. Tuomet \u012f ind\u0105 sudedame virt\u0105 bolivin\u0119 baland\u0105, \u017eiedinius kop\u016bstus, supjaustytus slyvinius pomidorus, \u0161pinatus. U\u017epilame pada\u017eu ir lengvai permai\u0161ome. Jeigu salotas planuojate ragauti v\u0117liau, pada\u017e\u0105 rekomenduojama supilti prie\u0161 pat jas patiekiant, kad salotos nesukrist\u0173.<\/p>\n

Apie tyrim\u0105<\/strong><\/p>\n

<\/strong>498 lojal\u016bs \u201eMaximos\u201c pirk\u0117jai buvo apklausti internetu 2017 m. vasar\u012f. Dauguma respondent\u0173 yra 26\u201365 m. am\u017eiaus ir pasklid\u0119 po vis\u0105 Lietuvos teritorij\u0105.<\/p>\n","protected":false},"excerpt":{"rendered":"

Prekybos tinklas \u201eMaxima\u201c pastebi, kad jog pirk\u0117jai vis labiau r\u016bpinasi sveika ir subalansuota mityba. Kaip rodo \u0161iemet atlikta lojali\u0173 pirk\u0117j\u0173 apklausa, renkantis maisto produktus vieni svarbiausi\u0173 kriterij\u0173 greta kainos tampa j\u0173 sud\u0117tis ir nauda sveikatai. D\u0117mesys sveikai mitybai itin i\u0161auga vasar\u0105, kai \u0161vie\u017ei\u0173 vaisi\u0173 ir dar\u017eovi\u0173 nuperkama bene dvigubai daugiau, nei kitais met\u0173 laikais. Vis […]<\/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-2369","post","type-post","status-publish","format-standard","category-gyvenimas"],"yoast_head":"\nDietolog\u0117s patarimai: k\u0105 daryti, kad vasar\u0105 nepriaugtume svorio? - \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\/dietologes-patarimai-ka-daryti-kad-vasara-nepriaugtume-svorio\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dietolog\u0117s patarimai: k\u0105 daryti, kad vasar\u0105 nepriaugtume svorio? - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Prekybos tinklas \u201eMaxima\u201c pastebi, kad jog pirk\u0117jai vis labiau r\u016bpinasi sveika ir subalansuota mityba. 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