{"id":4792,"date":"2014-04-28T12:00:00","date_gmt":"2014-04-28T14:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/snaudulio-bei-vangumo-priezastys-darbe-zalingi-valgymo-iprociai\/"},"modified":"2014-04-28T12:00:00","modified_gmt":"2014-04-28T14:00:00","slug":"snaudulio-bei-vangumo-priezastys-darbe-zalingi-valgymo-iprociai","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/snaudulio-bei-vangumo-priezastys-darbe-zalingi-valgymo-iprociai\/","title":{"rendered":"Snaudulio bei vangumo prie\u017eastys darbe \u2013 \u017ealingi valgymo \u012fpro\u010diai"},"content":{"rendered":"<p><a target=\"_blank\" rel=\"caption[Shutterstock.com nuotr.] noopener noreferrer\" class=\"jcepopup\" href=\"\/\/silutesnaujienos.lt\/images\/stories\/2014\/BALANDIS\/24\/vangumas_shutter.jpg\" data-rel=\"lightbox-gallery-bsIJA187\" data-rl_title=\"\" data-rl_caption=\"\"><img loading=\"lazy\" decoding=\"async\" style=\"margin: 5px; float: left;\" class=\"caption\" title=\"\" alt=\"vangumas shutter\" src=\"\/\/silutesnaujienos.lt\/images\/stories\/2014\/BALANDIS\/24\/thumbnails\/thumb_vangumas_shutter.jpg\" height=\"230\" width=\"307\" \/><\/a><strong>Darbe v\u0117l jau\u010diat\u0117s mieguistas, nepavyksta susikaupti? Regis, labai nepervargote, bet ka\u017ekod\u0117l svaigsta galva, jau\u010diate silpnum\u0105? Mitybos specialistai teigia \u2013 tai gali lemti ir netinkamai pasirinktas maistas bei \u017ealingi valgymo \u012fpro\u010diai.<\/strong><\/p>\n<p><strong>Kokios da\u017eniausios mitybos klaidos neleid\u017eia mums jaustis energingiems darbe ir paki\u0161a koj\u0105 dirbantiems protin\u012f darb\u0105 ar besimokantiems?<\/strong><\/p>\n<p><strong>Kartais valgau penkis, kartais \u2013 vien\u0105kart per dien\u0105<\/strong><\/p>\n<p>Projekto \u201e1GO s\u0117km\u0117s biuras\u201c ekspert\u0117 gydytoja dietolog\u0117 Kristina Jasmontien\u0117 pabr\u0117\u017eia: nori b\u016bti darbingas, proti\u0161kai aktyvus \u2013 laikykis mitybos re\u017eimo.<\/p>\n<p>Vis\u0173 pirma tai rei\u0161kia valgyti da\u017eniau, bet ma\u017eesn\u0117mis porcijomis, geriausia \u2013 keturis\u2013penkis kartus per dien\u0105. <br \/>Anot specialist\u0117s, ne taip svarbu grie\u017etai valgyti tuo pa\u010diu metu, kiek tarp valgym\u0173 i\u0161laikyti vienodus intervalus \u2013 po 3\u20134 valandas. Taigi b\u016btini trys pagrindiniai dienos valgymai ir vienas ar du nedideli u\u017ekand\u017eiai. Reikt\u0173 vengti ir kito kra\u0161tutinumo \u2013 persivalgymo.<\/p>\n<p>\u201eReguliarus maitinimasis leid\u017eia i\u0161vengti alkio jausmo, kuris trukdo koncentruotis ir ma\u017eina motyvacij\u0105, bei padeda i\u0161laikyti stabil\u0173 gliukoz\u0117s kiek\u012f kraujyje. \u017demas jos kiekis sukelia mieguistum\u0105, galvos skausm\u0105 ar svaigim\u0105, energijos tr\u016bkum\u0105. Tod\u0117l \u017emogui, kuris valgo bet kada ir bet k\u0105, darbe sunkiau susikaupti, atlikti net papras\u010diausias u\u017eduotis\u201c, \u2013 sako K. Jasmontien\u0117.<\/p>\n<p><strong>I\u0161 darbo stalo traukiu bandeles ir \u0161okolad\u0105<\/strong><\/p>\n<p>Nema\u017ea dalis Lietuvos biuro darbuotoj\u0173 u\u017ekand\u017eiu laiko \u201ek\u0105 nors saldaus, kuo galima pasim\u0117gauti prie kavos\u201c. <br \/>Norint i\u0161vengti griaunan\u010dio alkio jausmo, labai svarbu ne tik nepamir\u0161ti u\u017ekand\u017eiauti, bet ir \u201enepakibti\u201c ant saldumyn\u0173 vilioni\u0173.<\/p>\n<p>Dietolog\u0117 lygina du u\u017ekand\u017eius. Tiek saldi bandel\u0117, tiek ry\u017ei\u0173 traputis ar vadinamasis duoniukas turi angliavandeni\u0173, kurie suteikia energijos, pakelia gliukoz\u0117s kiek\u012f kraujyje.<\/p>\n<p>Ta\u010diau suvalgius bandel\u0119 gliukoz\u0117s kiekis netrukus v\u0117l suma\u017e\u0117ja, tada v\u0117l pajuntame alk\u012f. Taip atsiduriame u\u017eburtame rate, kur ne tik jau\u010diam\u0117s nuolat nepavalg\u0119, bet ir rizikuojame persivalgyti, o kartu \u201eprapl\u0117sti\u201c k\u016bno formas.<\/p>\n<p>Dirbantiems s\u0117dim\u0105j\u012f darb\u0105 K. Jasmontien\u0117 u\u017ekand\u017eiams rekomenduoja tokius maisto produktus, kurie cukraus kiekio kraujyje nedidina staiga, i\u0161laiko j\u012f stabil\u0173 ilgiau, nes turi l\u0117tai \u012fsisavinam\u0173 angliavandeni\u0173.<\/p>\n<p>Pavyzd\u017eiui, d\u017eiovinti vaisiai, s\u0117klos, obuoliai ar kiti vaisiai, rie\u0161utai, liesi pieno produktai (jogurtas, pasukos). <br \/>U\u017ekand\u017eiai netur\u0117t\u0173 b\u016bti labai kaloringi ir siekti iki 250 kcal. Tai yra ma\u017edaug sauja rie\u0161ut\u0173, sumai\u0161yt\u0173 su d\u017eiovintais vaisiais ar s\u0117klomis, pavyzd\u017eiui, special\u016bs 1GO mi\u0161iniai.<\/p>\n<p><strong>Negeriu vandens, nes netro\u0161kina<\/strong><\/p>\n<p>Anot dietolog\u0117s, jeigu pavalgyti ar u\u017ekand\u017eiauti dar prisimename, tai nuolat vartoti skys\u010dius biuro darbuotojai pamir\u0161ta da\u017eniau.<\/p>\n<p>O stiklin\u0117 vandens, kaip ir tinkamas u\u017ekandis, bla\u0161ko snaudul\u012f.<\/p>\n<p>\u201eNeretai \u017emon\u0117s sako: \u201enegeriu vandens, nes nesinori\u201c. Ta\u010diau kaip ir valgyti reguliariai, taip ir vartoti skys\u010dius reikia \u012fprasti. Tuomet tro\u0161kul\u012f pajuntame grei\u010diau\u201c, \u2013 teigia K. Jasmontien\u0117.<\/p>\n<p>Tiesa, norint i\u0161likti energingiems ir nuvaikyti snaudul\u012f darbe, reikia \u017einoti, kad skys\u010diais vadiname tai, kas neturi kalorij\u0173, t. y., vanden\u012f ar nesaldint\u0105 arbat\u0105 ir tikrai ne biuro darbuotoj\u0173 m\u0117gstam\u0105 kav\u0105.<\/p>\n<p><strong>Kiek skys\u010di\u0173 reikt\u0173 i\u0161gerti per dien\u0105?<\/strong><\/p>\n<p>Dietolog\u0117 pateikia paprast\u0105 formul\u0119 \u2013 1 kg \u017emogaus k\u016bno svorio per dien\u0105 turi tekti ma\u017eiausiai 20 ml vandens. <br \/>Tad, pavyzd\u017eiui, jeigu sveriate 55 kg, per dien\u0105 reikt\u0173 i\u0161gerti bent 1,1 litro vandens ar arbatos be cukraus.<\/p>\n<p><strong>Neturiu laiko<\/strong><\/p>\n<p>Baksnojimas \u0161akute biure \u012f parduotuv\u0117je nusipirkt\u0173 salot\u0173 indel\u012f dar n\u0117ra pilnavertis valgymas. Specialistai pataria \u2013 piet\u0173 pertraukos valand\u0105 i\u0161naudokite visi\u0161kai tam, kam ji skirta \u2013 pietums.<\/p>\n<p>Pirmiausia pietaudami atsitraukite nuo kompiuterio. Taip pat pietums neder\u0117t\u0173 rinktis greitojo maisto produkt\u0173, pusgamini\u0173, pa\u0161ildyt\u0173 mikrobang\u0173 krosnel\u0117je, pavyzd\u017eiui, picos.<\/p>\n<p>Valgykite ramiai, kramtykite ilgai, i\u0161eikite pasivaik\u0161\u010dioti u\u017e biuro rib\u0173, kad \u012fkv\u0117ptum\u0117te gryno oro ir su\u017eadintum\u0117te apetit\u0105.<\/p>\n<p><strong>Negaliu valgyti \u2013 laikausi dietos<\/strong><\/p>\n<p>At\u0161ilus orams, po biurus pasklido ir pavasarini\u0173 diet\u0173 banga. Prie piet\u0173 stalo koleg\u0117s sutartinai valgo tik salot\u0173 lapus ir nir\u0161ta po savait\u0117s nesulaukusios rezultat\u0173.<\/p>\n<p>U\u017esinor\u0117jusiems pakoreguoti k\u016bno formas, K. Jasmontien\u0117 pataria prisiminti, kad s\u0117km\u0117 gl\u016bdi paprastuose dalykuose.<\/p>\n<p>Pravartu atsisakyti ma\u017eai nauding\u0173 produkt\u0173 \u2013 saldumyn\u0173, riebaluose ruo\u0161to maisto, \u012f savo racion\u0105 \u012ftraukti daugiau dar\u017eovi\u0173 patiekal\u0173, pilno gr\u016bdo kruop\u0173, liesos m\u0117sos ir \u017euvies, vaisi\u0173&#8230;&nbsp; Vartoti pakankamai skys\u010di\u0173, kaip visada valgyti reguliariai.\u201c, \u2013 pabr\u0117\u017eia K. Jasmontien\u0117.<\/p>\n<p>Dar viena klaida \u2013 tik\u0117jimasis greit\u0173 rezultat\u0173. Dietolog\u0117 sako, kad stebuklu \u2013 10 kilogram\u0173 per 10 dien\u0173 \u2013 tikrai nesid\u017eiaugsite ilgai.<\/p>\n<p>Band\u0119 patvirtina, kad greitai prarastas svoris gr\u012f\u017eta su kaupu.<\/p>\n<p>Norintiems numesti svorio, bet nesilaikyti drasti\u0161k\u0173 diet\u0173, nepritr\u016bkti energijos, ji pataria nepasikliauti tik mitybos poky\u010diais.<\/p>\n<p>Teks koreguoti ir kitus gyvenimo \u012fpro\u010dius \u2013 imtis fizin\u0117s veiklos, sureguliavus mityb\u0105 ir reguliariai mank\u0161tinantis, sportuojant, norim\u0105 svor\u012f pavyks pasiekti ir i\u0161laikyti gerokai lengviau.<\/p>\n<p>Pasiry\u017eti poky\u010diams gali pad\u0117ti ir specialios programos, skirtos biur\u0173 darbuotojams.<\/p>\n<p>Pavyzd\u017eiui, \u201e1GO s\u0117km\u0117s biuro\u201c programa, skatinanti visuomen\u0119 r\u016bpintis sveika gyvensena darbe. J\u0105 internete gali nemokai parsisi\u0173sti visi, besidomintys sveika gyvensena ir jos poveikiu darbingumui. Program\u0105 rasite<span style=\"color: #0000ff; font-size: 12pt;\"><strong><a href=\"http:\/\/riesutai.lt\/media\/1GO_sekmesbiuras.pdf\"><span style=\"color: #0000ff;\"> \u010cIA. <\/span><\/a><\/strong><\/span><\/p>\n<p>\u0160i programa sukurta bendradarbiaujant su \u012fvairi\u0173 sri\u010di\u0173 specialistais: dietologe Kristina Jasmontiene, psichologu Mariumi Daugelavi\u010dium, asmeniniu treneriu Bronium Burneika.&nbsp;&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Darbe v\u0117l jau\u010diat\u0117s mieguistas, nepavyksta susikaupti? Regis, labai nepervargote, bet ka\u017ekod\u0117l svaigsta galva, jau\u010diate silpnum\u0105? Mitybos specialistai teigia \u2013 tai gali lemti ir netinkamai pasirinktas maistas bei \u017ealingi valgymo \u012fpro\u010diai. Kokios da\u017eniausios mitybos klaidos neleid\u017eia mums jaustis energingiems darbe ir paki\u0161a koj\u0105 dirbantiems protin\u012f darb\u0105 ar besimokantiems? Kartais valgau penkis, kartais \u2013 vien\u0105kart per dien\u0105 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[],"class_list":["post-4792","post","type-post","status-publish","format-standard","category-sveikatos-saltinis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Snaudulio bei vangumo prie\u017eastys darbe \u2013 \u017ealingi valgymo \u012fpro\u010diai - \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\/snaudulio-bei-vangumo-priezastys-darbe-zalingi-valgymo-iprociai\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Snaudulio bei vangumo prie\u017eastys darbe \u2013 \u017ealingi valgymo \u012fpro\u010diai - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Darbe v\u0117l jau\u010diat\u0117s mieguistas, nepavyksta susikaupti? Regis, labai nepervargote, bet ka\u017ekod\u0117l svaigsta galva, jau\u010diate silpnum\u0105? Mitybos specialistai teigia \u2013 tai gali lemti ir netinkamai pasirinktas maistas bei \u017ealingi valgymo \u012fpro\u010diai. Kokios da\u017eniausios mitybos klaidos neleid\u017eia mums jaustis energingiems darbe ir paki\u0161a koj\u0105 dirbantiems protin\u012f darb\u0105 ar besimokantiems? 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