{"id":4802,"date":"2014-05-11T12:00:00","date_gmt":"2014-05-11T14:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/kaip-paspartinti-medziagu-apykaita\/"},"modified":"2014-05-11T12:00:00","modified_gmt":"2014-05-11T14:00:00","slug":"kaip-paspartinti-medziagu-apykaita","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/kaip-paspartinti-medziagu-apykaita\/","title":{"rendered":"Kaip paspartinti med\u017eiag\u0173 apykait\u0105?"},"content":{"rendered":"<p><a target=\"_blank\" rel=\"caption[Med\u017eiag\u0173 apykait\u0105 gali paspartinti sportas.] noopener noreferrer\" class=\"jcepopup\" href=\"\/\/silutesnaujienos.lt\/images\/stories\/2014\/GEGUZE\/06\/nupirkta-nuotrauka-kamuoliai.jpg\" data-rel=\"lightbox-gallery-sWdPPRqK\" data-rl_title=\"\" data-rl_caption=\"\"><img loading=\"lazy\" decoding=\"async\" style=\"margin: 5px; float: left;\" class=\"caption\" title=\"\" alt=\"nupirkta-nuotrauka-kamuoliai\" src=\"\/\/silutesnaujienos.lt\/images\/stories\/2014\/GEGUZE\/06\/thumbnails\/thumb_nupirkta-nuotrauka-kamuoliai.jpg\" height=\"230\" width=\"307\" \/><\/a><strong>Med\u017eiag\u0173 apykaita (metabolizmas) &#8211; tai nenutr\u016bkstamas procesas, kai energij\u0105 gauname i\u0161 maisto ir j\u0105 naudojame kasdien\u0117je veikloje. Kuo greitesn\u0117 m\u016bs\u0173 med\u017eiag\u0173 apykaita, tuo lengviau i\u0161laikyti dailias k\u016bno linijas. Laikui b\u0117gant m\u016bs\u0173 med\u017eiag\u0173 apykaita l\u0117t\u0117ja, tod\u0117l galime susidurti su antsvoriu.<\/strong><\/p>\n<p>\u201eLiekn\u0117jimo ir sveikatingumo centro\u201c sveikos mitybos specialistas Tomas Lenart jau dabar si\u016blo imtis priemoni\u0173, kad paspartintum\u0117te savo med\u017eiag\u0173 apykait\u0105.<\/p>\n<p><strong>Pusry\u010diai privalomi!<\/strong><\/p>\n<p>Neretai l\u0117tesn\u0119 med\u017eiag\u0173 apykait\u0105 turi \u017emon\u0117s, kurie nevalgo pusry\u010di\u0173, retai kada pavalgo dienos metu ir persivalgo gr\u012f\u017e\u0119 namo po darbo. Jei taip valgysite, antsvoris garantuotas.<\/p>\n<p>Norint jo i\u0161vengti, reik\u0117t\u0173 kas ryt\u0105 valgyti so\u010dius pusry\u010dius, nepamir\u0161ti papietauti &#8211; rinktis visavert\u012f maist\u0105, o vakarien\u0119 valgyti likus 3 valandoms iki miego ir jai pasirinkti lengvai pasisavinam\u0105 maist\u0105.<\/p>\n<p>Tarp pagrindini\u0173 valgi\u0173 taip pat galima \u012ftraukti ir nediduk\u0119 u\u017ekand\u0117l\u0119 pvz.: obuol\u012f.<\/p>\n<p><strong>I\u0161simiegokite.<\/strong><\/p>\n<p>Visavertis miegas prisideda prie liekn\u0117jimo proceso, tai \u012frod\u0117 ne vienas mokslinis tyrimas. Pakankamai miego nakties metu leid\u017eia organizmui pails\u0117ti ir auginti raumenis, tai padeda dienos metu i\u0161laikyti auk\u0161t\u0105 med\u017eiag\u0173 apykaitos lyg\u012f. Be to, miego metu atgauname j\u0117gas, atsinaujina smegen\u0173 l\u0105stel\u0117s ir spar\u010diau vyksta visi procesai k\u016bne.<\/p>\n<p><strong>Gerkite pakankamai vandens.<\/strong><\/p>\n<p>\u201eAtsi\u017eelgiant \u012f mityb\u0105, reik\u0117t\u0173 kasdien i\u0161gerti bent 1,5 l&nbsp; vandens. Dehidratuotas organizmas ma\u017eina energijos gamyb\u0105. <br \/>Vanduo suteikia sotumo jausm\u0105, tod\u0117l j\u012f geriant ma\u017e\u0117ja rizika persivalgyti. B\u016btent vanduo yra med\u017eiag\u0173 apykaitos proceso pagrindas (ne sultys ar arbata). Kai mums tr\u016bksta vandens, kepenys (vietoj to, kad degint\u0173 riebalus) stengiasi papildyti jo atsargas\u201c, &#8211; pasakoja \u201eLiekn\u0117jimo ir sveikatingumo centro\u201c sveikos mitybos specialistas T. Lenart.<\/p>\n<p>JAV atlikti tyrimai \u012frod\u0117, kad vanduo padeda grei\u010diau sudeginti kalorijas: i\u0161g\u0117rus 500 ml vandens, tyrime dalyvavusi\u0173 \u017emoni\u0173 med\u017eiag\u0173 apykaita paspart\u0117jo 30 proc.<\/p>\n<p>Gerkite \u017eali\u0105j\u0105 arbat\u0105, ji skatina metabolizm\u0105.<\/p>\n<p><strong>Daugiau jud\u0117kite ir sportuokite.<\/strong><\/p>\n<p>Jei ilgai dirbdami s\u0117dim\u0105j\u012f darb\u0105 visai nesimank\u0161tinate, tai J\u016bs\u0173 med\u017eiag\u0173 apykaita gerokai l\u0117tesn\u0117, nei gal\u0117t\u0173 b\u016bti. Kad med\u017eiag\u0173 apykaita b\u016bt\u0173 aktyvi, dirbdami s\u0117dim\u0105j\u012f darb\u0105 kas dvi valandas darykite pertrauk\u0117les, eikite pasivaik\u0161\u010dioti, pasimank\u0161tinkite.<\/p>\n<p>\u201eJei norite med\u017eiag\u0173 apykait\u0105 dar labiau paspartinti, tai kasdien ne tik kuo daugiau jud\u0117kite, bet ir sportuokite, kad i\u0161eikvotum\u0117te daugiau energijos. Jei ry\u0161it\u0117s nuolat sportuoti, tai po kurio laiko atsirad\u0119 raumenukai pad\u0117s palaikyti greitesn\u012f metabolizm\u0105\u201c, &#8211; pataria \u201eLiekn\u0117jimo ir sveikatingumo centro\u201c sveikos mitybos specialistas T. Lenart.<\/p>\n<p>Aktyviai pasportavus, jau po 30 minu\u010di\u0173 padid\u0117ja organizmo metabolizmo lygis ma\u017edaug 24-36 valandoms. Tad daugiausiai riebal\u0173 realiai sudeginama ne pa\u010dio sportavimo metu, o po jo d\u0117l padid\u0117jusio energijos suvartojimo per ateinan\u010di\u0105 par\u0105.<br \/>Jei \u017emogus turi sveik\u0105 \u0161ird\u012f, ger\u0105 efekt\u0105 duoda trumpalaikiai (30-60 sek.) intensyv\u016bs \u0161uoliukai. Tarp j\u0173 reikia 1-2 minu\u010di\u0173 poilsio (ma\u017eo intensyvumo jud\u0117jimo) ir v\u0117l &#8211; maksimalus kr\u016bvis. Taip kartoti galima 3-5 kartus.<\/p>\n<p>Tokie u\u017esi\u0117mimai skatina augimo hormono gamyb\u0105, kuris skatina metabolizm\u0105, raumen\u0173 augim\u0105, riebal\u0173 skaidym\u0105.<br \/>&nbsp;Raumen\u0173 veiklai reikia daugiau energijos nei riebalams: 1 kg raumen\u0173 mas\u0117s gali sudeginti 80 kcal, o toks pats riebal\u0173 kiekis sudegins tik 4 kcal. Kuo daugiau raumen\u0173 tur\u0117site, tuo greitesn\u0117 bus j\u016bs\u0173 med\u017eiag\u0173 apykaita.<\/p>\n<p><strong>\u0160alto &#8211; kar\u0161to vandens kontrastai.<\/strong><\/p>\n<p>Metabolizm\u0105 skatina \u0161al\u010dio ir \u0161ilumos kontrastai, tad jei \u0161ildot\u0117s pirtel\u0117je, i\u0161b\u0117kite \u012f lauk\u0105 atsiv\u0117sinti \u0161altu vandeniu. Jei prausiat\u0117s po du\u0161u, kar\u0161t\u0105 vanden\u012f keiskite \u0161altu.<\/p>\n<p><strong>Grynas oras &#8211; deguonis.<\/strong><\/p>\n<p>Kasdien bent valand\u0105 pasivaik\u0161\u010diokite gryname ore, giliai kv\u0117puokite. Deguonis med\u017eiag\u0173 apykaitai irgi labai svarbus, jis paspartina visus organizme vykstan\u010dius procesus. Kad padidintum\u0117te deguonies kiek\u012f kraujyje darykite diafragminio kv\u0117pavimo pratimus.<\/p>\n<p><strong>Tinkama mityba pad\u0117s paspartinti metabolizm\u0105.<\/strong><\/p>\n<p>Tinkama mityba (normal\u016bs pusry\u010diai, piet\u016bs) spartina med\u017eiag\u0173 apykait\u0105, tuo tarpu badavimas j\u0105 slopina. Venkite cukraus, bulvi\u0173, ry\u017ei\u0173 ir miltini\u0173 patiekal\u0173. \u0160is maistas staigiai padidina gliukoz\u0117s lyg\u012f, kuris v\u0117liau taip pat staigiai suma\u017e\u0117ja, ir tada J\u016bs v\u0117l jau\u010diat\u0117s alkani.<\/p>\n<p>Galite dr\u0105siai valgyti vaisius, dar\u017eoves, ank\u0161tinius (pupas). <\/p>\n<p>\u012e patiekalus d\u0117kite a\u0161tri\u0173 prieskoni\u0173, toki\u0173 kaip \u010dili pipirai, imbieras, a\u0161triosios paprikos, garsty\u010dios, vasabi ir pan. J\u0173 d\u0117ka med\u017eiag\u0173 apykaita i\u0161lieka pagreit\u0117jusi kelias valandas po valgymo.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Med\u017eiag\u0173 apykaita (metabolizmas) &#8211; tai nenutr\u016bkstamas procesas, kai energij\u0105 gauname i\u0161 maisto ir j\u0105 naudojame kasdien\u0117je veikloje. Kuo greitesn\u0117 m\u016bs\u0173 med\u017eiag\u0173 apykaita, tuo lengviau i\u0161laikyti dailias k\u016bno linijas. Laikui b\u0117gant m\u016bs\u0173 med\u017eiag\u0173 apykaita l\u0117t\u0117ja, tod\u0117l galime susidurti su antsvoriu. \u201eLiekn\u0117jimo ir sveikatingumo centro\u201c sveikos mitybos specialistas Tomas Lenart jau dabar si\u016blo imtis priemoni\u0173, kad paspartintum\u0117te [&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-4802","post","type-post","status-publish","format-standard","category-sveikatos-saltinis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kaip paspartinti med\u017eiag\u0173 apykait\u0105? - \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\/kaip-paspartinti-medziagu-apykaita\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kaip paspartinti med\u017eiag\u0173 apykait\u0105? - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Med\u017eiag\u0173 apykaita (metabolizmas) &#8211; tai nenutr\u016bkstamas procesas, kai energij\u0105 gauname i\u0161 maisto ir j\u0105 naudojame kasdien\u0117je veikloje. Kuo greitesn\u0117 m\u016bs\u0173 med\u017eiag\u0173 apykaita, tuo lengviau i\u0161laikyti dailias k\u016bno linijas. Laikui b\u0117gant m\u016bs\u0173 med\u017eiag\u0173 apykaita l\u0117t\u0117ja, tod\u0117l galime susidurti su antsvoriu. \u201eLiekn\u0117jimo ir sveikatingumo centro\u201c sveikos mitybos specialistas Tomas Lenart jau dabar si\u016blo imtis priemoni\u0173, kad paspartintum\u0117te [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/kaip-paspartinti-medziagu-apykaita\/\" \/>\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=\"2014-05-11T14:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"\/\/silutesnaujienos.lt\/images\/stories\/2014\/GEGUZE\/06\/thumbnails\/thumb_nupirkta-nuotrauka-kamuoliai.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\\\/kaip-paspartinti-medziagu-apykaita\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/kaip-paspartinti-medziagu-apykaita\\\/\"},\"author\":{\"name\":\"\u0160ilut\u0117s naujien\u0173 inf.\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#\\\/schema\\\/person\\\/232f475ddd4a7b5f49b3abc788b17e83\"},\"headline\":\"Kaip paspartinti med\u017eiag\u0173 apykait\u0105?\",\"datePublished\":\"2014-05-11T14:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/kaip-paspartinti-medziagu-apykaita\\\/\"},\"wordCount\":732,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#organization\"},\"articleSection\":[\"Sveikatos \u0161altinis\"],\"inLanguage\":\"lt-LT\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/kaip-paspartinti-medziagu-apykaita\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/kaip-paspartinti-medziagu-apykaita\\\/\",\"url\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/kaip-paspartinti-medziagu-apykaita\\\/\",\"name\":\"Kaip paspartinti med\u017eiag\u0173 apykait\u0105? 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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\/kaip-paspartinti-medziagu-apykaita\/","og_locale":"lt_LT","og_type":"article","og_title":"Kaip paspartinti med\u017eiag\u0173 apykait\u0105? - \u0160ilut\u0117s naujienos","og_description":"Med\u017eiag\u0173 apykaita (metabolizmas) &#8211; tai nenutr\u016bkstamas procesas, kai energij\u0105 gauname i\u0161 maisto ir j\u0105 naudojame kasdien\u0117je veikloje. Kuo greitesn\u0117 m\u016bs\u0173 med\u017eiag\u0173 apykaita, tuo lengviau i\u0161laikyti dailias k\u016bno linijas. 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