{"id":5894,"date":"2015-10-11T09:00:00","date_gmt":"2015-10-11T11:00:00","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/uzkandziai-darbe-ka-valgyti-o-ka-geriau-mesti-i-siuksliadeze\/"},"modified":"2015-10-11T09:00:00","modified_gmt":"2015-10-11T11:00:00","slug":"uzkandziai-darbe-ka-valgyti-o-ka-geriau-mesti-i-siuksliadeze","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/uzkandziai-darbe-ka-valgyti-o-ka-geriau-mesti-i-siuksliadeze\/","title":{"rendered":"U\u017ekand\u017eiai darbe: k\u0105 valgyti, o k\u0105 geriau mesti \u012f \u0161iuk\u0161liad\u0117\u017e\u0119?"},"content":{"rendered":"

\"Dietolog<\/a>Net ir stengiantis maitintis sveikai, ne visuomet u\u017etenka laiko tinkamai numal\u0161inti alk\u012f. Kebliausias metas \u2013 pavakar\u0117 darbe: tuomet neretai i\u0161geriamas kavos puodelis, u\u017esikandant kuo nors sald\u017eiu ir kaloringu. Ta\u010diau nei kavos perteklius, nei cukraus gaus\u016bs sald\u0117siai n\u0117ra naudingi organizmui. Tad k\u0105 rinktis, kad s\u0117dimo darbo valandos netapt\u0173 svorio augimo prie\u017eastimi?<\/strong><\/p>\n

Paprastai tarp piet\u0173 ir vakarien\u0117s pirmenyb\u0117 teikiama tam, kas itin greitai numal\u0161ina vidin\u012f alkan\u0105 vilk\u0105: bandel\u0117ms, spurgoms, \u0161okoladiniams baton\u0117liams, \u0161okoladui, sausainiams, s\u016breliams, pyrag\u0117liams, bulvi\u0173 tra\u0161ku\u010diams ir kt. Nors pastarieji u\u017ekand\u017eiai pavieniui atrodo nekenksmingi, ta\u010diau piktnaud\u017eiaujant jais diena i\u0161 dienos, gali tekti susidurti su nemaloniais padariniais.<\/p>\n

Mitybos konsultant\u0117s Egl\u0117s Vasiliauskait\u0117s teigimu, valgant nesveikus u\u017ekand\u017eius, tokius kaip: tra\u0161ku\u010diai, pusfabrika\u010diai, limonadai, sultys, \u0161viesi\u0173 milt\u0173 bandel\u0117s, pyragai \u2013 suvartojame tu\u0161\u010dias kalorijas.<\/p>\n

\u201eTu\u0161\u010dios kalorijos \u2013 tai produktai, turintys didel\u012f kalorij\u0173 kiek\u012f, bet neturintys organizmui reikaling\u0173 maistini\u0173 med\u017eiag\u0173, vitamin\u0173 bei mineral\u0173. Vartodami tokius produktus didiname riebalin\u012f sluoksn\u012f, ko pasekm\u0117 \u2013 did\u0117jantis svoris. Augant svoriui, \u017emogus pradeda tukti ir ilgainiui i\u0161sivysto liga \u2013 nutukimas\u201c, \u2013 teig\u0117 dietist\u0117. \u2013 \u201eNutukimas gali sukelti kv\u0117pavimo sutrikimus miego metu, jis siejamas su osteoartrito bei tul\u017eies akmen\u0173 vystymusi (antsvorio turintiems \u017emon\u0117ms pastarieji vystosi keturis kartus da\u017eniau). Did\u0117jant svoriui, smarkiai i\u0161auga cukrinio diabeto i\u0161sivystymo rizika, did\u0117ja cholesterolio kiekis bei kraujo spaudimas.\u201c<\/p>\n

Pasak E. Vasiliauskait\u0117s, u\u017ekand\u017eiai didel\u0119 reik\u0161m\u0119 turi d\u0117l \u012fpro\u010dio ma\u017eai jud\u0117ti, tod\u0117l per darbo dien\u0105 sukauptos kalorijos paprastai n\u0117ra sudeginamos. D\u0117l to rekomenduojama rinktis tai, kas turi ma\u017eiau kalorij\u0173 ir nepasi\u017eymi dideliu cukraus kiekiu. Pateikiame sveikatai nauding\u0173 u\u017ekand\u017ei\u0173 penketuk\u0105.<\/p>\n

1) Vaisiai<\/p>\n

Vaisi\u0173 nauda \u2013 neabejotina. Obuoliai, kriau\u0161\u0117s, bananai, kiviai, vynuog\u0117s bei \u012fvairios uogos ne tik puikiai numal\u0161ina alk\u012f, neapsunkina, bet ir visais met\u0173 laikais apr\u016bpina organizm\u0105 reikalingais vitaminais. Daugelis vaisi\u0173 pasi\u017eymi vitamino C gausa, padeda stiprinti imunin\u0119 sistem\u0105, gerinti vir\u0161kinim\u0105, gra\u017einti od\u0105, mesti svor\u012f. Visi vaisiai yra puikus u\u017ekandis d\u0117l juose esan\u010dio gliukoz\u0117s kiekio, kuris i\u0161siskiria pama\u017eu, suteikdamas energijos ilgesniam laikui.<\/p>\n

E. Vasiliauskait\u0117 pa\u017eymi, jog vaisi\u0173 suvartojimo norma skiriasi priklausomai nuo to, ar norime numesti, i\u0161laikyti, ar priaugti svorio. Norint numesti papildomus kilogramus, vaisius patartina valgyti kart\u0105 per dien\u0105 \u2013 pavyzd\u017eiui, prie\u0161pie\u010diams, o norint i\u0161laikyti esam\u0105 k\u016bno mas\u0119 arba priaugti svorio, galima suvalgyti iki dviej\u0173, trij\u0173 porcij\u0173 per dien\u0105.<\/p>\n

2) D\u017eiovinti vaisiai<\/p>\n

D\u017eiovinti vaisiai \u2013 puikus saldumyn\u0173 pakaitalas. Juose gausu \u012fvairi\u0173 vitamin\u0173: kalcio, magnio, gele\u017eies, pektino, kalio. Razinos pasi\u017eymi ypa\u010d dideliu gele\u017eies bei kalio kiekiu, jose daug angliavandeni\u0173, l\u0105stelienos ir \u012fvairi\u0173 vitamin\u0173: A, E, B1, B2 bei kt. D\u017eiovintose slyvose esanti gele\u017eis reguliuoja med\u017eiag\u0173 apykait\u0105, o vitaminas B6 gerina vir\u0161kinim\u0105. Datul\u0117se sukauptas vitaminas B5 didina darbingum\u0105 ir padeda susikaupti. Abrikosuose esantis kalis svarbus normaliai nerv\u0173 sistemos bei raumen\u0173 veiklai, o vitaminas A \u2013 gerai odos b\u016bklei palaikyti. Galima rinktis nedidel\u0117mis porcijomis supakuotus \u012fvairi\u0173 d\u017eiovint\u0173 vaisi\u0173 rinkinius, pavyzd\u017eiui, \u201e1 GO\u201c.<\/p>\n

3) Rie\u0161utai<\/p>\n

Rie\u0161utai ne tik mal\u0161ina alk\u012f. Rie\u0161utuose gausu aminor\u016bg\u0161\u010di\u0173, vitamino E, folio r\u016bg\u0161ties. Taip pat \u2013 imunitet\u0105 stiprinan\u010di\u0173 mineral\u0173, vario, magnio, kalio, cinko, jodo ir seleno. Dideliu gele\u017eies kiekiu pasi\u017eymintys anakard\u017eiai \u2013 labai naudingi smegenims. J\u0173 vartojimas padeda ne tik organizmui panaudoti gele\u017e\u012f, bet ir pa\u0161alinti laisvuosius radikalus, gaminti odos bei plauk\u0173 pigment\u0105 melanin\u0105. Lazdyn\u0173 rie\u0161utuose gausu baltym\u0173, vitamin\u0173 E ir B, kurie gerina odos b\u016bkl\u0119 ir stiprina raumenis, tod\u0117l pastaruosius patariama valgyti fizin\u012f darb\u0105 dirbantiems ar sportuojantiems \u017emon\u0117ms. Graikiniuose rie\u0161utuose apstu vitamino C, o migdolai ypa\u010d vertingi d\u0117l juose esan\u010dio vitamino E \u2013 30 g migdol\u0173 yra net 35 proc. vitamino E dienos normos. Tiesa, rie\u0161utuose yra nema\u017eai kalorij\u0173, tod\u0117l der\u0117t\u0173 atkreipti d\u0117mes\u012f \u012f j\u0173 suvartojim\u0105: optimalus kiekis \u2013 sauja per dien\u0105.<\/p>\n

4) Javainiai<\/p>\n

Javainiai, kuriuos sudaro d\u017eiovinti vaisiai, \u012fvair\u016bs rie\u0161utai, s\u0117klos, medus bei dribsniai \u2013 puikus l\u0105stelienos \u0161altinis. Ta\u010diau mitybos specialist\u0117 atkreipia d\u0117mes\u012f, jog svarbu \u012fd\u0117miai perskaityti javaini\u0173 sud\u0117t\u012f.<\/p>\n

\u201ePatartina ie\u0161koti toki\u0173 javaini\u0173, kuriuose neb\u016bt\u0173 prid\u0117tinio cukraus: baton\u0117liuose esantis cukrus turi b\u016bti sudarytas tik i\u0161 min\u0117t\u0173 vaisi\u0173 ir uog\u0173. D\u0117l sud\u0117tyje esan\u010di\u0173 d\u017eiovint\u0173 vaisi\u0173 ir uog\u0173 javainiai \u2013 ne tik praturtinti l\u0105steliena, bet ir vitaminais, mineralais\u201c, \u2013 sak\u0117 E. Vasiliauskait\u0117.<\/p>\n

5) Tra\u0161kios duonel\u0117s ir paplot\u0117liai<\/p>\n

Pavakariams taip pat galima rinktis trapu\u010dius, duoniukus ar p\u016bst\u0173 gr\u016bd\u0173 \u2013 kukur\u016bz\u0173, ry\u017ei\u0173, griki\u0173 \u2013 paplot\u0117lius. Pastarieji da\u017eniausiai ruo\u0161iami nenaudojant nei mieli\u0173, nei druskos. Tuo tarpu duoniukai \u2013 kur kas vertingesni u\u017e bandeles ar sausainius, nes yra gaminami i\u0161 \u012fvairi\u0173 gr\u016bdini\u0173 kult\u016br\u0173: kvie\u010di\u0173, mie\u017ei\u0173, rugi\u0173.<\/p>\n

Mitybos konsultant\u0117 priduria, kad, jei norisi ka\u017eko itin saldaus, i\u0161 vis\u0173 saldumyn\u0173 geriausia rinktis juod\u0105j\u012f \u0161okolad\u0105. Juodasis \u0161okoladas tonizuoja, pa\u0161alina nuovarg\u012f ir didina darbingum\u0105. Jame yra nema\u017eai kofeino, gausu ir kalcio, magnio, fosforo. Pagrindin\u0117 juodojo \u0161okolado sudedamoji dalis yra augalin\u0117s kilm\u0117s riebalai, kuriuose n\u0117ra \u201eblogojo\u201c cholesterolio \u2013 jis turtingas stearinin\u0117s r\u016bg\u0161ties, kuri valo kraujagysles. Ta\u010diau svarbu pamin\u0117ti, kad nors juodasis \u0161okoladas turi daug ger\u0173j\u0173 savybi\u0173, jis vis vien priskiriamas prie saldumyn\u0173, tod\u0117l kasdien juo piktnaud\u017eiauti neder\u0117t\u0173.<\/p>\n

\u201eTiesa, kiekvienas valgis, sveikai pasigamintas namuose, bus kur kas vertingesnis u\u017ekandis ar pagrindinis patiekalas, nei pirktas kavin\u0117je ar parduotuv\u0117je\u201c, \u2013 pabr\u0117\u017e\u0117 E. Vasiliauskait\u0117. \u2013 \u201eSveiko gr\u016bdo duonos sumu\u0161tiniai su avokadu, griki\u0173 ko\u0161\u0117 su morkomis, ant gar\u0173 paruo\u0161ta vi\u0161tienos kr\u016btin\u0117l\u0117 su ry\u017eiais ar \u0161vie\u017ei\u0173 dar\u017eovi\u0173 salotos \u2013 tai yra puik\u016bs pasirinkimai prie\u0161pie\u010diams, pietums ar pavakariams darbe. \u0160ie produktai praturtinti organizmui reikiamomis maistin\u0117mis med\u017eiagomis, tokiomis kaip baltymai, riebalai, angliavandeniai, skaidulos, mineralai bei vitaminai.\u201c<\/p>\n

Taigi, nepriklausomai nuo to, ar pusry\u010diaujame, u\u017ekand\u017eiaujame, pietaujame ar vakarieniaujame, ypatingai svarbu pasirinkti kokybi\u0161kus maisto produktus, praturtintus vitaminais bei mineralais, ir nepraleisti nei vieno valgymo. Tokiu b\u016bdu u\u017etikrinsite, kad greitai nei\u0161alksite, organizmas nereikalaus daug cukraus ar riebal\u0173 turin\u010di\u0173 produkt\u0173, nepriaugsite papildom\u0173 kilogram\u0173 bei tur\u0117site stipr\u0173 imunitet\u0105.<\/p>\n","protected":false},"excerpt":{"rendered":"

Net ir stengiantis maitintis sveikai, ne visuomet u\u017etenka laiko tinkamai numal\u0161inti alk\u012f. Kebliausias metas \u2013 pavakar\u0117 darbe: tuomet neretai i\u0161geriamas kavos puodelis, u\u017esikandant kuo nors sald\u017eiu ir kaloringu. Ta\u010diau nei kavos perteklius, nei cukraus gaus\u016bs sald\u0117siai n\u0117ra naudingi organizmui. Tad k\u0105 rinktis, kad s\u0117dimo darbo valandos netapt\u0173 svorio augimo prie\u017eastimi? Paprastai tarp piet\u0173 ir vakarien\u0117s […]<\/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-5894","post","type-post","status-publish","format-standard","category-sveikatos-saltinis"],"yoast_head":"\nU\u017ekand\u017eiai darbe: k\u0105 valgyti, o k\u0105 geriau mesti \u012f \u0161iuk\u0161liad\u0117\u017e\u0119? - \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\/uzkandziai-darbe-ka-valgyti-o-ka-geriau-mesti-i-siuksliadeze\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"U\u017ekand\u017eiai darbe: k\u0105 valgyti, o k\u0105 geriau mesti \u012f \u0161iuk\u0161liad\u0117\u017e\u0119? - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Net ir stengiantis maitintis sveikai, ne visuomet u\u017etenka laiko tinkamai numal\u0161inti alk\u012f. 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