{"id":5471,"date":"2019-07-16T11:00:00","date_gmt":"2019-07-16T13:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/sveika-mityba-darbe-misija-imanoma\/"},"modified":"2019-07-16T11:00:00","modified_gmt":"2019-07-16T13:00:00","slug":"sveika-mityba-darbe-misija-imanoma","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/sveika-mityba-darbe-misija-imanoma\/","title":{"rendered":"Sveika mityba darbe \u2013 misija \u012fmanoma?"},"content":{"rendered":"

\"Pavojus<\/a>Kasdien keliaujantys \u012f darb\u0105 ir did\u017ei\u0105j\u0105 dienos dal\u012f praleid\u017eiantys tarp keturi\u0173 sien\u0173 susiduria su am\u017einu klausimu: k\u0105 valgyti \u0161iandien? Dilema \u2013 ne\u0161tis savo gamint\u0105 maist\u0105, ie\u0161koti netoliese esan\u010di\u0173 kavini\u0173, o gal pasitenkinti lengvu u\u017ekand\u017eiavimu \u2013 aplanko daugel\u012f. Mitybos specialist\u0173 teigimu, \u012f piet\u0173 pertrauk\u0105 darbe der\u0117t\u0173 \u017evelgti atsakingai ir \u0161\u012f dienos ritual\u0105 paversti lygiaverte maitinimosi r\u0117\u017eimo dalimi.<\/strong><\/p>\n

Valgote dirbdami? Prarandate daugiau nei i\u0161lo\u0161iate<\/strong><\/p>\n

Pirmoji klaida, kuri\u0105, deja, daro nema\u017ea dalis dirban\u010di\u0173j\u0173, tai skubotas valgymas arba dar blogiau \u2013 valgymas prie savo darbo stalo arba netgi dirbant. Pasak maisto ekspert\u0117s Aidos Matulevi\u010di\u016bt\u0117s, \u017emon\u0117s, kurie valgo neatsitraukdami nuo darbo stalo ar \u017ei\u016br\u0117dami \u012f kompiuterius, organizmui daro didel\u0119 \u017eal\u0105.<\/p>\n

\u201eDauguma mano, jog toks skubotas valgymas sutaupys \u0161iek tiek laiko, ta\u010diau poveikis sveikatai bus kur kas \u017ealingesnis nei d\u017eiaugsmas d\u0117l sutaupyt\u0173 keleto laisv\u0173 minu\u010di\u0173. Kitu atveju, po maisto jausit\u0117s labiau apsunk\u0119 ir ma\u017eiau energingi. Tod\u0117l piet\u0173 metu b\u016btina atsitraukti, nurimti, skirti laiko sau, pasim\u0117gauti maistu ir l\u0117tu valgymu. Svarbu, kad valgant negalvotum\u0117te apie paliktas u\u017eduotis ar skubotus reikalus\u201c, \u2013 sako maisto ekspert\u0117.<\/p>\n

A. Matulevi\u010di\u016bt\u0117s teigimu, \u0161iltuoju met\u0173 laiku sveikintina piet\u0173 pertraukos metu i\u0161eiti pasivaik\u0161\u010dioti, valgyti lauke: \u201eBuvimas gryname ore pad\u0117s suma\u017einti streso lyg\u012f, o piet\u0173 pertrauka vienam ar su koleg\u0173 kompanija prabla\u0161kys, suteiks maloni\u0173 poj\u016b\u010di\u0173. Gri\u017eus prie darbo jausit\u0117s kur kas energingesni\u201c.<\/p>\n

\u201eTu\u0161\u010dios kalorijos\u201c arba kod\u0117l nereik\u0117t\u0173 piktnaud\u017eiauti u\u017ekand\u017eiavimu<\/strong><\/p>\n

Kitas, neigiamai organizmo b\u016bkl\u0119 veikiantis \u012fprotis, tai \u2013 besaikis u\u017ekand\u017eiavimas darbo metu. Sutikime, jog darbo vietoje neretai pasitaiko nuo susitikim\u0173 likusi\u0173 sausaini\u0173, koleg\u0173 gimtadieni\u0173 tort\u0173 ar kit\u0173 skan\u0117st\u0173, kuriais neju\u010diomis pasilepiname u\u017eklupus alkiui.<\/p>\n

\u201eU\u017ekand\u017eiai savaime n\u0117ra blogas dalykas \u2013 viskas priklauso nuo to, k\u0105 ir kaip da\u017enai renkam\u0117s. \u012evair\u016bs sausainiai, tra\u0161ku\u010diai, pyrag\u0117liai tikrai n\u0117ra tinkamiausias pasirinkimas. Su jais gausite trump\u0105 pasitenkinim\u0105, ta\u010diau mitybine prasme save nuskriausite. Tai \u2013 tiesiog \u201etu\u0161\u010dios kalorijos\u201c. Ver\u010diau rinktis kiek i\u0161 anksto apgalvotus, su savimi atsine\u0161tus u\u017ekand\u017eius: rie\u0161utus, \u0161vie\u017eius vaisius, uogas, dar\u017eoves ar viso gr\u016bdo duonos riek\u0119. Pasipjaustykite, pavyzd\u017eiui, mork\u0173, agurk\u0173, salier\u0173 ar cukinij\u0173 juosteli\u0173, kurias galite valgyti su humusu ar trint\u0173 avokad\u0173 u\u017etep\u0117le. Taip ne tik neapsunkinsite skrand\u017eio, bet ir gausite koncentruot\u0105 doz\u0119 maisting\u0173j\u0173 med\u017eiag\u0173\u201c, \u2013 pataria A. Matulevi\u010di\u016bt\u0117.<\/p>\n

Maisto ekspert\u0117s teigimu, pertraukos tarp valgym\u0173 turi b\u016bti racionalios \u2013 nei per ilgos, nei per trumpos. \u201eIdealiu atveju reik\u0117t\u0173 valgyti ne da\u017eniau kaip kas 3\u20135 valandos. Kita vertus, kiekvieno \u017emogaus metabolizmo sistema yra individuali, tod\u0117l tai labai priklauso ir nuo asmenini\u0173 \u017emogaus organizmo ypatybi\u0173\u201c, \u2013 teigia A. Matulevi\u010di\u016bt\u0117.<\/p>\n

\u0160ildyti ar valgyti \u0161alt\u0105 \u2013 kas sveikiau?<\/strong><\/p>\n

Maisto srityje dirbanti A. Matulevi\u010di\u016bt\u0117 teigia, jog idealiausias pasirinkimas yra i\u0161 nam\u0173 \u012f darbo viet\u0105 atsine\u0161tas piet\u0173 laukne\u0161\u0117lis. Anot jos, daugelis \u017emoni\u0173 tok\u012f maist\u0105 m\u0117gsta, ta\u010diau juos atbaido paprasta prie\u017eastis \u2013 netinkamos maisto \u0161ildymo s\u0105lygos.<\/p>\n

\u201eJeigu galima i\u0161vengti mikrobang\u0173 krosnel\u0117s, patar\u010diau apsieiti be jos. Tokiu atveju maist\u0105 geriausia valgyti kambario temperat\u016bros, rinktis atitinkamus patiekalus, pavyzd\u017eiui, \u0161vie\u017eias salotas, \u012fvairias dar\u017eoves, sumu\u0161tin\u012f su viso gr\u016bdo duona. Geriau \u0161ilto maisto stygi\u0173, jei jau\u010diate tam b\u016btinyb\u0119, kompensuokite ne itin v\u0117lyva, ta\u010diau sotesne vakariene namuose\u201c, \u2013 si\u016blo A. Matulevi\u010di\u016bt\u0117.<\/p>\n

Jei darbo vietoje yra s\u0105lygos, kai kuriuos patiekalus galima \u0161ildyti puode, gar\u0173 vonel\u0117je ar pakaitinti orkait\u0117je, pavyzd\u017eiui, sriubas, tro\u0161kinius, \u012fvairias kruopas, dar\u017eoves, m\u0117sos ar bulvi\u0173 patiekalus.<\/p>\n

\u201ePietums rekomenduoju sveikesnius pasirinkimus, kuri\u0173 did\u017ei\u0105j\u0105 dal\u012f sud\u0117ties sudaro dar\u017eov\u0117s, ma\u017eiau \u2013 m\u0117sa. Po piet\u0173 netur\u0117tum\u0117te jaustis persivalg\u0119, antraip tai trukdys tiek fizinei, tiek smegen\u0173 veiklai. Kaip ir min\u0117jau, \u0161iltuoju met\u0173 laiku idealus variantas yra da\u017eniau pasim\u0117gauti piet\u0173 pertrauka gryname ore su savo paties atsine\u0161tais ar parduotuv\u0117je \u012fsigytais jau pagamintais, lengvais ir maistingais patiekalais\u201c, \u2013 sako A. Matulevi\u010di\u016bt\u0117.<\/p>\n

Toki\u0105 inciatyv\u0105 \u0161i\u0105 vasar\u0105 prad\u0117jo ir prekybos tinklas IKI, inicijuodamas kampanij\u0105 \u201eVisi \u012f lauk\u0105!\u201c, kurios metu \u017emon\u0117s raginami atrasti valgymo lauke malonum\u0105, kartu praleisdami kuo daugiau laiko gryname ore. Pasak tinklo komunikacijos vadov\u0117s Bertos \u010caikauskait\u0117s, u\u017esienyje piet\u0173 pertrauk\u0173 perk\u0117limas \u012f artimiausia \u017eali\u0105j\u0105 zon\u0105 yra \u012fprasta praktika, tad kod\u0117l gi jos neprad\u0117jus ir Lietuvoje?<\/p>\n

\u201eMes si\u016blome ma\u017eiau planuoti ir pasiduoti spontani\u0161kiems piknikams kiekvien\u0105 dien\u0105. Jei nesp\u0117jote pasiruo\u0161ti maisto i\u0161 anksto, m\u016bs\u0173 parduotuvi\u0173 asortimente galite rasti plat\u0173 jau pagamint\u0173, jaukiems pas\u0117d\u0117jimams lauke tinkam\u0173 patiekal\u0173 asortiment\u0105: nuo pa\u010di\u0173 \u012fvairiausi\u0173 salot\u0173, sumu\u0161tini\u0173, dar\u017eovi\u0173 ar vaisi\u0173 asorti iki nat\u016bralaus sultinio ir kt. Metas savo piet\u0173 pertraukas paversti ma\u017eomis \u0161vent\u0117mis, kurios leist\u0173 bent trumpam atitr\u016bkti nuo darb\u0173. Juk vasara tokia trumpa\u201c, \u2013 sako B. \u010caikauskait\u0117.<\/p>\n

Tam, kad maistas b\u016bt\u0173 subalansuotas, m\u0117gstantiems piet\u0173 d\u0117\u017eutes susiruo\u0161ti i\u0161 vakaro si\u016blome i\u0161bandyti sveik\u0105 ir stiling\u0105 piet\u0173 pikniko meniu i\u0161 trij\u0173 patiekal\u0173. Jie yra ne tik skan\u016bs ir sveiki, bet ir patog\u016bs transportuoti bei tinkami laikyti lauko s\u0105lygomis kelias valandas.<\/p>\n

Keksiukai su s\u016briu, kumpiu ir dar\u017eov\u0117mis<\/strong><\/p>\n

10 keksiuk\u0173 reik\u0117s:<\/p>\n

4 kiau\u0161ini\u0173;
4 v.\u0161. graiki\u0161ko jogurto;
2 v.\u0161. sviesto;
3 v.\u0161. milt\u0173 (\u201egluten free\u201c versijai \u2013 universalaus milt\u0173 mi\u0161inio be glitimo);
100 g kumpio;
100 g s\u016brio;
1\/2 stiklin\u0117s \u0161aldyt\u0173 \u017eirneli\u0173;
1\/2 stiklin\u0117s konservuot\u0173 kukur\u016bz\u0173;
saujos \u0161vie\u017ei\u0173 petra\u017eoli\u0173;
1\/2 a.\u0161. druskos;
1\/4 a.\u0161. pipir\u0173.<\/p>\n

Gaminimas:<\/p>\n

Dubenyje i\u0161mai\u0161ome kiau\u0161inius su graiki\u0161ku jogurtu ir lydytu sviestu. \u012e gaut\u0105 mas\u0119 \u012fmai\u0161ome miltus. Kump\u012f supjaustome gabal\u0117liais, s\u016br\u012f sutarkuojame. Kump\u012f, s\u016br\u012f, \u017eirnelius, kukur\u016bzus, smulkintas petra\u017eoles, drusk\u0105 ir pipirus dedame \u012f te\u0161l\u0105 ir visk\u0105 gerai i\u0161mai\u0161ome.<\/p>\n

Te\u0161l\u0105 dedame \u012f keksiuk\u0173 formeles. Kepame 180 laipsni\u0173 orkait\u0117je 25 minutes. Mediniu pagaliuku patikriname, ar vidus gerai i\u0161kep\u0119s.<\/p>\n

Bolivin\u0117s balandos ir dar\u017eovi\u0173 salotos su halumio s\u016briu<\/strong><\/p>\n

4\u20135 porcijoms reik\u0117s:<\/p>\n

1 stiklin\u0117s bolivin\u0117s balandos (tinka ir kitos kruopos);
2 stiklini\u0173 sultinio arba vandens;
100 g salot\u0173 mi\u0161inio;
2 agurk\u0173;
saujos ridik\u0117li\u0173;
saujos vy\u0161nini\u0173 pomidor\u0173;
saujos \u017eali\u0173j\u0173 alyvuogi\u0173;
1 raudonojo svog\u016bno;
200 g halumio s\u016brio;
\u0161vie\u017eio baziliko.<\/p>\n

Pada\u017eui reik\u0117s:<\/p>\n

4 v.\u0161. alyvuogi\u0173 aliejaus;
1 v.\u0161. medaus;
1 v.\u0161. gr\u016bd\u0117t\u0173j\u0173 garsty\u010di\u0173;
1 v.\u0161. citrinos sul\u010di\u0173;
druskos, pipir\u0173.<\/p>\n

Gaminimas:<\/p>\n

I\u0161verdame bolivin\u0119 baland\u0105. Tai skaniausia daryti su sultiniu, bet tinka ir vanduo, tik tokiu atveju \u012fberkite papildomai druskos. I\u0161virtas kruopas atv\u0117siname (bent iki tiek, kad neb\u016bt\u0173 labai kar\u0161tos ir nesusileist\u0173 salot\u0173 lapai).<\/p>\n

Ruo\u0161iame pada\u017e\u0105 \u2013 sumai\u0161ome visus jo ingredientus. Halumio s\u016br\u012f supjaustome juostel\u0117mis ir kepame apie 5 minutes grill keptuv\u0117je. Jei neturite grill keptuv\u0117s, puikiai tiks ir paprasta keptuv\u0117. \u012e duben\u012f dedame atv\u0117susi\u0105 bolivin\u0119 baland\u0105, salotas, agurk\u0173 ir ridik\u0117li\u0173 grie\u017ein\u0117lius, perpus perpjautus vy\u0161ninius pomidorus, alyvuoges, kept\u0105 s\u016br\u012f. Supilame pada\u017e\u0105 ir atsargiai visk\u0105 i\u0161mai\u0161ome.<\/p>\n

Avi\u017e\u0173 ir migdol\u0173 trupiniuotis su aviet\u0117mis<\/strong><\/p>\n

15×23 cm dyd\u017eio skardai reik\u0117s:<\/p>\n

1 stiklin\u0117s migdol\u0173 milt\u0173 (geriau stambesnio malimo);
1\/2 stiklin\u0117s avi\u017eini\u0173 dribsni\u0173, smulkint\u0173 iki milt\u0173 tekst\u016bros (geriausia viso gr\u016bdo);
1\/2 stiklin\u0117s nesmulkint\u0173 avi\u017eini\u0173 dribsni\u0173 (geriausia viso gr\u016bdo);
1\/2 stiklin\u0117s kokos\u0173 arba paprasto cukraus;
1\/2 stiklin\u0117s kapot\u0173 migdol\u0173;
\u017eiupsnelio druskos;
1\/2 stiklin\u0117s kokos\u0173 aliejaus;
400 g avie\u010di\u0173 (tinka ir kitos uogos).<\/p>\n

Gaminimas:<\/p>\n

\u012e duben\u012f suberiame visk\u0105, i\u0161skyrus uogas. Labai svarbu, kad kokos\u0173 aliejus b\u016bti kambario temperat\u016bros \u2013 ne skystas, bet ir nelabai kietas. Jei j\u016bs\u0173 turimas kokos\u0173 aliejus suskyst\u0117j\u0119s, d\u0117kite j\u012f trumpam \u012f \u0161aldytuv\u0105, kol \u0161iek tiek sukiet\u0117s.<\/p>\n

Mas\u0119 minkome rankomis, kad visi produktai tolygiai pasidengt\u0173 kokos\u0173 aliejumi. Vien\u0105 stiklin\u0119 trupini\u0173 atidedame vir\u0161utiniam sluoksniui. Kepimo skard\u0105 i\u0161klojame kepimo popieriumi, suberiame apatiniam sluoksniui skirtus trupinius ir rankomis paspaud\u017eiame taip, kad nelikt\u0173 oro ir trupiniai tapt\u0173 gana tvirtu pagrindu. Kepame 180 laipsni\u0173 orkait\u0117je 10 minu\u010di\u0173.<\/p>\n

I\u0161traukiame skard\u0105, ant vir\u0161aus beriame uogas ir likusius trupinius, lengvai paspaud\u017eiame. Dedame atgal \u012f orkait\u0119 ir kepame dar pusvaland\u012f. Palaukite, kol trupiniuotis visi\u0161kai atv\u0117s, nes tik tuomet j\u012f gal\u0117site supjaustyti gabal\u0117liais. Skanaus!<\/p>\n","protected":false},"excerpt":{"rendered":"

Kasdien keliaujantys \u012f darb\u0105 ir did\u017ei\u0105j\u0105 dienos dal\u012f praleid\u017eiantys tarp keturi\u0173 sien\u0173 susiduria su am\u017einu klausimu: k\u0105 valgyti \u0161iandien? Dilema \u2013 ne\u0161tis savo gamint\u0105 maist\u0105, ie\u0161koti netoliese esan\u010di\u0173 kavini\u0173, o gal pasitenkinti lengvu u\u017ekand\u017eiavimu \u2013 aplanko daugel\u012f. Mitybos specialist\u0173 teigimu, \u012f piet\u0173 pertrauk\u0105 darbe der\u0117t\u0173 \u017evelgti atsakingai ir \u0161\u012f dienos ritual\u0105 paversti lygiaverte maitinimosi r\u0117\u017eimo […]<\/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-5471","post","type-post","status-publish","format-standard","category-sveikatos-saltinis"],"yoast_head":"\nSveika mityba darbe \u2013 misija \u012fmanoma? - \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\/sveika-mityba-darbe-misija-imanoma\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sveika mityba darbe \u2013 misija \u012fmanoma? - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Kasdien keliaujantys \u012f darb\u0105 ir did\u017ei\u0105j\u0105 dienos dal\u012f praleid\u017eiantys tarp keturi\u0173 sien\u0173 susiduria su am\u017einu klausimu: k\u0105 valgyti \u0161iandien? Dilema \u2013 ne\u0161tis savo gamint\u0105 maist\u0105, ie\u0161koti netoliese esan\u010di\u0173 kavini\u0173, o gal pasitenkinti lengvu u\u017ekand\u017eiavimu \u2013 aplanko daugel\u012f. 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