{"id":5752,"date":"2013-06-08T11:00:00","date_gmt":"2013-06-08T13:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/"},"modified":"2013-06-08T11:00:00","modified_gmt":"2013-06-08T13:00:00","slug":"patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/","title":{"rendered":"Patarimai nei\u0161simiegan\u010diam studentui: kod\u0117l net per sesij\u0105 b\u016btina i\u0161simiegoti?"},"content":{"rendered":"<p><a target=\"_blank\" class=\"jcepopup\" href=\"\/\/silutesnaujienos.lt\/images\/stories\/2013\/06\/04\/tired-student.jpg\" rel=\"noopener noreferrer\" data-rel=\"lightbox-gallery-TPymAn2T\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img loading=\"lazy\" decoding=\"async\" style=\"margin: 5px; float: left;\" alt=\"tired-student\" src=\"\/\/silutesnaujienos.lt\/images\/stories\/2013\/06\/04\/thumbnails\/thumb_tired-student.jpg\" height=\"230\" width=\"307\" \/><\/a><strong>Bemieg\u0117s naktys puikiai pa\u017e\u012fstamos kiekvienam studentui. Ta\u010diau specialistai primena, kad net ir per sunkiausi\u0105 egzamin\u0173 sesij\u0105 b\u016btina rasti laiko miegui &#8211; antraip negr\u012f\u017etamai gali nukent\u0117ti ne tik pa\u017eymiai, bet ir sveikata.<\/strong><\/p>\n<p><strong>Gerai atmin\u010diai &#8211; geras miegas<\/strong><\/p>\n<p>Manote, kad u\u017e nemiegotas naktis atsiimsite tada, kai poilsiui tur\u0117site daugiau laiko? Deja, miego tr\u016bkumo kompensuoti ne\u012fmanoma, o susikaupusi miego skola gali tur\u0117ti neatitaisomo poveikio sveikatai. Nuolat nei\u0161simiegant did\u0117ja nutukimo, \u0161irdies ir kraujagysli\u0173 lig\u0173 rizika.<\/p>\n<p>Ta\u010diau kenksmingas ir trumpalaikis miego tr\u016bkumo poveikis. Ironi\u0161ka, ta\u010diau manydami, kad atsisak\u0119 keli\u0173 valand\u0173 miego nuveiksime daugiau, i\u0161 ties\u0173 tampame gerokai ma\u017eiau produktyv\u016bs ir padarome ma\u017eiau nei nor\u0117tume. Net ir nedidelis miego tr\u016bkumas sunkina geb\u0117jim\u0105 susikaupti ir atlikti protines u\u017eduotis.<\/p>\n<p>B\u016btent miegas yra nepamainomas b\u016bdas atmin\u010diai stiprinti. Tod\u0117l jei ruo\u0161iat\u0117s egzaminui, gali b\u016bti naudingiau ne daugiau kart\u0173 perskaityti med\u017eiag\u0105, kuri\u0105 turite i\u0161mokti, bet pakankamai i\u0161simiegoti.<\/p>\n<p><strong>Jei i\u0161simiegoti vis d\u0117lto nepavyko<\/strong><\/p>\n<p>Jei miego vis d\u0117lto pritr\u016bko, bandyti \u012fveikti mieguistum\u0105 energiniais g\u0117rimais ar did\u017eiuliais kavos kiekiais &#8211; ne pats geriausias sumanymas. \u201eKofeinas tik \u201ei\u0161siurbs\u201c dar turimos j\u016bs\u0173 energijos liku\u010dius, tad po to jausit\u0117s dar blogiau\u201c, &#8211; \u012fsp\u0117ja dietolog\u0117 Daiva Pipirait\u0117.<\/p>\n<p>Pasak jos, nor\u0117dami pasijusti \u017evaliau, u\u017euot g\u0117r\u0119 energini\u0173 g\u0117rim\u0173, papras\u010diausiai i\u0161gerkite stiklin\u0119 \u0161alto vandens.<\/p>\n<p>Kiau\u0161iniai, pieno produktai, pupel\u0117s, s\u0117klos, rie\u0161utai yra baltym\u0173 turtingi produktai, o baltymus organizmas naudoja amino r\u016bg\u0161tims gauti. Amino r\u016bg\u0161tys reikalingos neurotransmiteri\u0173 sintezei, kurie padeda i\u0161laikyti protin\u012f aktyvum\u0105 ir motyvacij\u0105. Taigi u\u017ekand\u017eiams valgykite jogurt\u0105 ar kelis \u0161auk\u0161tus var\u0161k\u0117s, kelis rie\u0161utus ar virt\u0173 pup\u0173. Taip pat ir riekel\u0117 rupios duonos su gr\u016bdais suteiks energijos ir nesuma\u017eins mokymosi motyvacijos.<\/p>\n<p>Mieguistum\u0105 galite suma\u017einti i\u0161\u0117j\u0119 bent 15 minu\u010di\u0173 pasivaik\u0161\u010dioti gryname ore. Naudinga atlikti ir trumput\u0119 mank\u0161t\u0105 &#8211; \u0161iek tiek fizinio kr\u016bvio pad\u0117s pamir\u0161ti apie kelias tr\u016bkstamas miego valandas.<\/p>\n<p>Tyrimais \u012frodyta, kad v\u0117liau atsigriebti u\u017e nei\u0161miegotas valandas nepavyks, tad jei, pavyzd\u017eiui, vien\u0105 nakt\u012f miegojote 3 valandas, o kit\u0105 bandysite atsigriebti numigdami 12, v\u0117liau galite jaustis tik dar labiau pavarg\u0119. Persimiegojimas, kaip ir nei\u0161simiegojimas, sukelia nuovarg\u012f. Tod\u0117l net ir po bemieg\u0117s nakties pakanka gauti tik \u012fprast\u0105 miego valand\u0173 kiek\u012f &#8211; tai yra, iki 8 valand\u0173.<\/p>\n<p>Beje, trumpi nusnaudimai po piet\u0173 taip pat ne visada naudingi &#8211; kai kuri\u0173 tyrim\u0173 duomenimis jie didina diabeto rizik\u0105. Tod\u0117l net jei jau\u010diat\u0117s pavarg\u0119, ver\u010diau sulaukite vakaro.<\/p>\n<p><strong>Svarbi ir tinkama mityba<\/strong><\/p>\n<p>Miego tr\u016bkumas gali sukelti daugyb\u0119 sveikatos problem\u0173, tod\u0117l norint j\u0173 i\u0161vengti, b\u016btina skirti sau daugiau d\u0117mesio. Dietolog\u0117 Daiva Pipirait\u0117 pabr\u0117\u017eia, kad tokiu atveju itin svarbu pasir\u016bpinti visaverte mityba. \u201eMiego tr\u016bkumas pa\u017eeid\u017eia imunin\u0119 sistem\u0105, galite tapti gerokai jautresni \u012fvairioms infekcijoms. Tod\u0117l kai organizmui tr\u016bksta poilsio, ypa\u010d svarbu, kad jam nepritr\u016bkt\u0173 ir b\u016btiniausi\u0173 maisto med\u017eiag\u0173\u201c, &#8211; sako dietolog\u0117.<\/p>\n<p>Ta\u010diau D.Pipirait\u0117 atkreipia d\u0117mes\u012f, kad teisingai maitintis nei\u0161simiegojus itin sunku. \u201eKankinant miego tr\u016bkumui da\u017enai jau\u010diamas nevaldomas potraukis saldumynams, greitam ir riebiam maistui. B\u016btent d\u0117l to nuolatinis nei\u0161simiegojimas ir siejamas su galimu nutukimu ateityje\u201c, &#8211; tikina dietolog\u0117.<\/p>\n<p>Ji pataria stengtis neprarasti savo mitybos kontrol\u0117s ir nebandyti guostis d\u0117l nuovargio maistu.<\/p>\n<p>Netinkama mityba gali sukelti ir papildom\u0173 miego sutrikim\u0173. \u201eCamelios\u201c vaistinink\u0117 Kristina Gabri\u016bnait\u0117 teigia, kad kartais negal\u0117jimas i\u0161simiegoti gali b\u016bti susij\u0119s ir su tam tikr\u0173 vitamin\u0173 stoka. \u201ePavyzd\u017eiui, nuolatin\u012f mieguistum\u0105 ir nuovarg\u012f gali sukelti vitamino B12 tr\u016bkumas. \u0160io vitamino nedideliais kiekiais yra kiau\u0161iniuose, m\u0117soje, pieno produktuose. Vis d\u0117lto jei jau\u010diate jo tr\u016bkum\u0105, verta naudoti ir maisto papildus\u201c, &#8211; pataria vaistinink\u0117.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bemieg\u0117s naktys puikiai pa\u017e\u012fstamos kiekvienam studentui. Ta\u010diau specialistai primena, kad net ir per sunkiausi\u0105 egzamin\u0173 sesij\u0105 b\u016btina rasti laiko miegui &#8211; antraip negr\u012f\u017etamai gali nukent\u0117ti ne tik pa\u017eymiai, bet ir sveikata. Gerai atmin\u010diai &#8211; geras miegas Manote, kad u\u017e nemiegotas naktis atsiimsite tada, kai poilsiui tur\u0117site daugiau laiko? Deja, miego tr\u016bkumo kompensuoti ne\u012fmanoma, o susikaupusi [&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-5752","post","type-post","status-publish","format-standard","category-sveikatos-saltinis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Patarimai nei\u0161simiegan\u010diam studentui: kod\u0117l net per sesij\u0105 b\u016btina i\u0161simiegoti? - \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\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Patarimai nei\u0161simiegan\u010diam studentui: kod\u0117l net per sesij\u0105 b\u016btina i\u0161simiegoti? - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Bemieg\u0117s naktys puikiai pa\u017e\u012fstamos kiekvienam studentui. Ta\u010diau specialistai primena, kad net ir per sunkiausi\u0105 egzamin\u0173 sesij\u0105 b\u016btina rasti laiko miegui &#8211; antraip negr\u012f\u017etamai gali nukent\u0117ti ne tik pa\u017eymiai, bet ir sveikata. Gerai atmin\u010diai &#8211; geras miegas Manote, kad u\u017e nemiegotas naktis atsiimsite tada, kai poilsiui tur\u0117site daugiau laiko? Deja, miego tr\u016bkumo kompensuoti ne\u012fmanoma, o susikaupusi [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/\" \/>\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=\"2013-06-08T13:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"\/\/silutesnaujienos.lt\/images\/stories\/2013\/06\/04\/thumbnails\/thumb_tired-student.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=\"3 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\\\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\\\/\"},\"author\":{\"name\":\"\u0160ilut\u0117s naujien\u0173 inf.\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#\\\/schema\\\/person\\\/232f475ddd4a7b5f49b3abc788b17e83\"},\"headline\":\"Patarimai nei\u0161simiegan\u010diam studentui: kod\u0117l net per sesij\u0105 b\u016btina i\u0161simiegoti?\",\"datePublished\":\"2013-06-08T13:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\\\/\"},\"wordCount\":664,\"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\\\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\\\/\",\"url\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\\\/\",\"name\":\"Patarimai nei\u0161simiegan\u010diam studentui: kod\u0117l net per sesij\u0105 b\u016btina i\u0161simiegoti? 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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\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/","og_locale":"lt_LT","og_type":"article","og_title":"Patarimai nei\u0161simiegan\u010diam studentui: kod\u0117l net per sesij\u0105 b\u016btina i\u0161simiegoti? - \u0160ilut\u0117s naujienos","og_description":"Bemieg\u0117s naktys puikiai pa\u017e\u012fstamos kiekvienam studentui. Ta\u010diau specialistai primena, kad net ir per sunkiausi\u0105 egzamin\u0173 sesij\u0105 b\u016btina rasti laiko miegui &#8211; antraip negr\u012f\u017etamai gali nukent\u0117ti ne tik pa\u017eymiai, bet ir sveikata. Gerai atmin\u010diai &#8211; geras miegas Manote, kad u\u017e nemiegotas naktis atsiimsite tada, kai poilsiui tur\u0117site daugiau laiko? Deja, miego tr\u016bkumo kompensuoti ne\u012fmanoma, o susikaupusi [&hellip;]","og_url":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/","og_site_name":"\u0160ilut\u0117s naujienos","article_publisher":"https:\/\/www.facebook.com\/silutes.naujienos\/","article_published_time":"2013-06-08T13:00:00+00:00","og_image":[{"url":"\/\/silutesnaujienos.lt\/images\/stories\/2013\/06\/04\/thumbnails\/thumb_tired-student.jpg","type":"","width":"","height":""}],"author":"\u0160ilut\u0117s naujien\u0173 inf.","twitter_card":"summary_large_image","twitter_misc":{"Written by":"\u0160ilut\u0117s naujien\u0173 inf.","Est. reading time":"3 minut\u0117s"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/#article","isPartOf":{"@id":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/"},"author":{"name":"\u0160ilut\u0117s naujien\u0173 inf.","@id":"https:\/\/www.silutesnaujienos.lt\/lt\/#\/schema\/person\/232f475ddd4a7b5f49b3abc788b17e83"},"headline":"Patarimai nei\u0161simiegan\u010diam studentui: kod\u0117l net per sesij\u0105 b\u016btina i\u0161simiegoti?","datePublished":"2013-06-08T13:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/"},"wordCount":664,"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\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/","url":"https:\/\/www.silutesnaujienos.lt\/lt\/patarimai-neissimieganciam-studentui-kodel-net-per-sesija-butina-issimiegoti\/","name":"Patarimai nei\u0161simiegan\u010diam studentui: kod\u0117l net per sesij\u0105 b\u016btina i\u0161simiegoti? 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