{"id":82420,"date":"2026-06-02T20:00:53","date_gmt":"2026-06-02T17:00:53","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=82420"},"modified":"2026-05-27T13:08:35","modified_gmt":"2026-05-27T10:08:35","slug":"cukrus-pavojinga-riba-daugelis-perzengia-kasdien","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/cukrus-pavojinga-riba-daugelis-perzengia-kasdien\/","title":{"rendered":"Cukrus: pavojing\u0105 rib\u0105 daugelis per\u017eengia kasdien"},"content":{"rendered":"<p><em><strong>Kada tampa problema?<\/strong><\/em><\/p>\n<p>Pasak \u201eGintarin\u0117s vaistin\u0117s\u201c vaistinink\u0117s Lauros Vanagait\u0117s, gliukoz\u0117 yra pagrindinis organizmo energijos \u0161altinis. J\u0105 naudoja visos l\u0105stel\u0117s \u2013 nuo smegen\u0173 iki raumen\u0173, \u0161irdies ir vir\u0161kinimo sistemos. Tod\u0117l nedideliais kiekiais cukrus yra organizmui reikalingas, ypa\u010d fizinio kr\u016bvio metu, sportuojant ar jau\u010diant silpnum\u0105. Problema atsiranda d\u0117l perteklinio vartojimo, ypa\u010d prid\u0117tinio cukraus.<\/p>\n<p>PSO rekomenduoja laisv\u0173j\u0173 cukr\u0173 kiek\u012f riboti iki ma\u017eiau nei 10 proc. visos paros energin\u0117s vert\u0117s, o dar palankiau b\u016bt\u0173 ma\u017eiau nei 5 proc. Tokia riba suaugusiajam siejama su ma\u017edaug 25 g per dien\u0105 \u2013 tai yra 6 arbatiniai \u0161auk\u0161teliai.<\/p>\n<p>Cukrus pradeda kenkti ne tada, kai \u017emogus retkar\u010diais suvalgo desert\u0105, o tada, kai saldumynai tampa kasdieniu \u012fpro\u010diu. Per didelis prid\u0117tinio cukraus kiekis siejamas su svorio augimu, dant\u0173 \u0117duonimi, didesne II tipo diabeto ir \u0161irdies bei kraujagysli\u0173 lig\u0173 rizika. Ma\u017eesnis laisv\u0173j\u0173 cukr\u0173 vartojimas padeda ma\u017einti antsvorio ir dant\u0173 \u0117duonies rizik\u0105. Atsiranda energijos \u0161uoliai bei kritimai \u2013 kai cukraus kiekis kraujyje greitai pakyla, o v\u0117liau taip pat greitai krenta. \u017dmogus tada jau\u010diasi pavarg\u0119s, i\u0161sek\u0119s, jam vis tr\u016bksta energijos.<\/p>\n<p>\u017dmon\u0117s neretai ne\u012fvertina ir to, kaip greitai gali b\u016bti vir\u0161yta dienos norma. Maksimalus per dien\u0105 suvartojamo cukraus kiekis netur\u0117t\u0173 vir\u0161yti 50 gram\u0173.<\/p>\n<p><em><strong>Pasl\u0117ptas cukrus<\/strong><\/em><\/p>\n<p>Viena da\u017eniausi\u0173 klaid\u0173 \u2013 manyti, kad daug cukraus yra tik saldainiuose, pyraguose ar \u0161okolade. Nema\u017eai jo slepiasi produktuose, kurie i\u0161 pirmo \u017evilgsnio neatrodo sald\u016bs. \u017dmon\u0117s nustemba su\u017einoj\u0119, kad cukraus gali b\u016bti ke\u010dupe, salot\u0173 ar sald\u017eiar\u016bg\u0161\u010diuose pada\u017euose. Kartais suklaidina ir u\u017era\u0161ai ant pakuot\u0117s \u2013 \u201ebe glitimo\u201c, \u201evegani\u0161kas\u201c ar \u201eekologi\u0161kas\u201c dar nerei\u0161kia, kad produkte bus ma\u017eai cukraus.<\/p>\n<p>Patariama daugiau d\u0117mesio skirti ne tik kalorijoms, bet ir maistingumo lentelei. Svarbiausia \u012fvertinti, kiek produkte yra angliavandeni\u0173 ir kiek i\u0161 j\u0173 \u2013 cukr\u0173. Pavyzd\u017eiui, viename valgomajame \u0161auk\u0161te ke\u010dupo gali b\u016bti ma\u017edaug vienas arbatinis \u0161auk\u0161telis cukraus.<\/p>\n<p>\u201eKad ir kaip bandytume cukr\u0173 pavadinti kitaip \u2013 agav\u0173 sirupu, ruduoju cukrumi, kokos\u0173 cukrumi ar medumi \u2013 tai nerei\u0161kia, kad jo poveikis organizmui i\u0161 esm\u0117s pasikeis. Tod\u0117l svarbiausia yra saikas\u201c, \u2013 pa\u017eymi L. Vanagait\u0117.<\/p>\n<p><em><strong>Ar saldikliai geriau?<\/strong><\/em><\/p>\n<p>Bandydami ma\u017einti cukraus kiek\u012f, \u017emon\u0117s ie\u0161ko pakaital\u0173 \u2013 renkasi stevij\u0105, eritritol\u012f, becukrius g\u0117rimus ar kitus saldiklius. Nereik\u0117t\u0173 manyti, kad tokie sprendimai yra palank\u016bs sveikatai. Kartais saldikliai gali pad\u0117ti suma\u017einti suvartojam\u0173 kalorij\u0173 kiek\u012f, ta\u010diau jie n\u0117ra idealus pasirinkimas visais atvejais. Vieni i\u0161 geriau toleruojam\u0173 yra stevija ir eritritolis, ta\u010diau kai kurie dirbtiniai saldikliai kelia daugiau klausim\u0173. Be to, jie nepakei\u010dia paties \u012fpro\u010dio nuolat ie\u0161koti saldaus skonio.<\/p>\n<p>Renkantis tarp saldinto gazuoto g\u0117rimo ir jo becukr\u0117s versijos, antrasis variantas gali b\u016bti ma\u017eesn\u0117 blogyb\u0117, ta\u010diau kasdienybe to versti nereik\u0117t\u0173. Kur kas naudingiau pama\u017eu ma\u017einti bendr\u0105 saldumo poreik\u012f. Saldikliai ne tik ne visada tinka maisto gamybai, bet ir gali palaikyti \u012fprot\u012f nuolat ie\u0161koti saldaus skonio.<\/p>\n<p>\u017dmon\u0117s da\u017enai nusivilia tod\u0117l, kad cukraus bando atsisakyti pernelyg drasti\u0161kai. Nusprend\u0119 nuo rytojaus nebevalgyti saldumyn\u0173, jie vis\u0105 dien\u0105 galvoja tik apie tai, ko sau neleid\u017eia. \u201eKai ka\u017ek\u0105 sau grie\u017etai u\u017edraud\u017eiame, organizmas sureaguoja prie\u0161ingai. Tuomet gali baigtis tuo, kad vakare i\u0161tu\u0161t\u0117ja visa saldumyn\u0173 spintel\u0117. Nereikia visko daryti tobulai \u2013 daug geriau prad\u0117ti po truput\u012f\u201c, \u2013 sako L. Vanagait\u0117.<\/p>\n<p>Visi\u0161kai i\u0161braukti cukr\u0173 i\u0161 gyvenimo daugeliui \u017emoni\u0173 ir nerealu, ir neb\u016btina. Svarbiau keisti kasdienius \u012fpro\u010dius: neiti apsipirkti alkanam, re\u010diau pirkti sald\u017eius u\u017ekand\u017eius, vengti nuolatinio u\u017ekand\u017eiavimo ir da\u017eniau rinktis nat\u016braliai saldesnius produktus, pavyzd\u017eiui, vaisius ar uogas.<\/p>\n<p>Ma\u017einant cukraus kiek\u012f nereikia ie\u0161koti stebuklingo pakaitalo. Da\u017eniausiai veikia paprasti sprendimai: ma\u017eiau saldinti kav\u0105 ar arbat\u0105, desertus pasilikti ne kasdienai, atid\u017eiau skaityti etiketes ir saldumo ie\u0161koti nat\u016bralesniuose produktuose. U\u017etenka \u012f kasdien\u0119 rutin\u0105 \u012ftraukti daugiau vaisi\u0173, uog\u0173, rinktis juod\u0105j\u012f \u0161okolad\u0105, o skon\u012f sustiprinti cinamonu.<\/p>\n<p><strong>BNS inf.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kada tampa problema? Pasak \u201eGintarin\u0117s vaistin\u0117s\u201c vaistinink\u0117s Lauros Vanagait\u0117s, gliukoz\u0117 yra pagrindinis organizmo energijos \u0161altinis. J\u0105 naudoja visos l\u0105stel\u0117s \u2013 nuo smegen\u0173 iki raumen\u0173, \u0161irdies ir vir\u0161kinimo sistemos. Tod\u0117l nedideliais kiekiais cukrus yra organizmui reikalingas, ypa\u010d fizinio kr\u016bvio metu, sportuojant ar jau\u010diant silpnum\u0105. Problema atsiranda d\u0117l perteklinio vartojimo, ypa\u010d prid\u0117tinio cukraus. PSO rekomenduoja laisv\u0173j\u0173 cukr\u0173 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":82421,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[47],"class_list":["post-82420","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sveikatos-saltinis","tag-pirmasis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cukrus: pavojing\u0105 rib\u0105 daugelis per\u017eengia kasdien - \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\/cukrus-pavojinga-riba-daugelis-perzengia-kasdien\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cukrus: pavojing\u0105 rib\u0105 daugelis per\u017eengia kasdien - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Kada tampa problema? 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Pasak \u201eGintarin\u0117s vaistin\u0117s\u201c vaistinink\u0117s Lauros Vanagait\u0117s, gliukoz\u0117 yra pagrindinis organizmo energijos \u0161altinis. J\u0105 naudoja visos l\u0105stel\u0117s \u2013 nuo smegen\u0173 iki raumen\u0173, \u0161irdies ir vir\u0161kinimo sistemos. Tod\u0117l nedideliais kiekiais cukrus yra organizmui reikalingas, ypa\u010d fizinio kr\u016bvio metu, sportuojant ar jau\u010diant silpnum\u0105. Problema atsiranda d\u0117l perteklinio vartojimo, ypa\u010d prid\u0117tinio cukraus. 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