{"id":234213,"date":"2021-05-03T09:00:00","date_gmt":"2021-05-03T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/protarpinio-badavimo-vadovas-svorio-metimui\/"},"modified":"2025-09-19T09:55:21","modified_gmt":"2025-09-19T08:55:21","slug":"protarpinio-badavimo-vadovas-svorio-metimui","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lt-lt\/protarpinio-badavimo-vadovas-svorio-metimui\/","title":{"rendered":"Ar protarpinis badavimas yra dieta svorio metimui? (Pla\u010diausias protarpinio badavimo vadovas)"},"content":{"rendered":"\n\n\n<p>Kokia yra <strong>protarpinio badavimo kilm\u0117<\/strong>? <strong>Badavimas <\/strong>yra vienas seniausi\u0173 \u017einom\u0173 lig\u0173 gydymo metod\u0173. Istorikai nustat\u0117, kad pirm\u0105 kart\u0105 jis buvo pamin\u0117tas 5a. pr. Kr. graik\u0173 gydytojo Hipokrato (Hipokratas da\u017enai laikomas moderniosios medicinos t\u0117vu), kai jis rekomendavo atsisakyti maisto ir g\u0117rim\u0173 siekiant gydyti tam tikras ligas.<\/p>\n\n\n\n<p>V\u0117liau apie badavim\u0105 kalb\u0117jo labai daug \u017einom\u0173 istorijos veik\u0117j\u0173 &#8211; nuo Platono iki Paracelso. Badavimas taip pat yra fakti\u0161kai vis\u0173 religij\u0173 ir dvasini\u0173 praktik\u0173 dalis, o J\u0117zus, Buda ir Mahometas j\u012f auk\u0161tina kaip doryb\u0119. Jis naudojamas gydant ar siekiant palengvinti itin daug lig\u0173 ir sveikatos problem\u0173, tarp kuri\u0173 ir noras pagerinti koncentracij\u0105, numesti svorio, pagerinti jautrum\u0105 insulinui ir suma\u017einti pa\u017einimo funkcijos sutrikimus, tokius kaip demencija ir Alzheimerio liga bei net sul\u0117tinti sen\u0117jim\u0105!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kod\u0117l protarpinis badavimas toks populiarus?<\/strong><\/h2>\n\n\n\n<p>Vienas badavimo tip\u0173 &#8211; protarpinis badavimas &#8211; \u0161iuo metu yra labai madingas. Atrodo kad beveik visi apie j\u012f kalba, o jei j\u016bs to nepraktikuojate, galite ir tikriausiai tur\u0117tum\u0117te jaustis i\u0161skirtinis.<\/p>\n\n\n\n<p>Vistik, nepaisant populiarumo, <strong>protarpinis badavimas tinka ne visiems. <\/strong>I\u0161 ties\u0173, jei praktikuojamas netinkamai, jis gali jums pakenkti. Nelaimei, vis dar n\u0117ra pakankamai geros informacijos, ai\u0161kinan\u010dios, kaip suprasti praktikavimo skirtumus.<\/p>\n\n\n\n<p>\u0160iame vadove ap\u017evelgsime <strong>kaip tinkamai u\u017esiimti protarpiniu badavimu, <\/strong>kad gal\u0117tum\u0117te d\u017eiaugtis visa jo nauda, bet i\u0161vengtum\u0117te galimos rizikos. Tai tur\u0117t\u0173 suteikti pakankamai \u017eini\u0173 visiems, norintiems paprastai ir saugiai i\u0161bandyti protarpin\u012f badavim\u0105. Jei manote, kad jo laikytis labai sunku ir norite j\u012f mesti, tikriausiai badaujate netinkamai.<\/p>\n\n\n\n<p>Deja, aklas \u201esveikos gyvensenos guru\u201c ar bet kieno kito patarim\u0173 sekimas n\u0117ra geriausias b\u016bdas jums. Kaip tuoj su\u017einosime, vis\u0173 \u017emoni\u0173 organizmai yra skirtingi, o to supratimas yra raktas \u012f s\u0117km\u0119. Tai tiesa jei norite patys praktikuoti protarpin\u012f badavim\u0105 ar kurti programas savo klientams.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Badaujate ar mir\u0161tate i\u0161 bado? Kaip prad\u0117ti protarpin\u012f badavim\u0105?<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nemarinkite sav\u0119s badu<\/strong><\/h3>\n\n\n\n<p><strong>Pirmoji ir pati svarbiausia protarpinio badavimo taisykl\u0117 &#8211; nemarinkite sav\u0119s badu!<\/strong><\/p>\n\n\n\n<p>Gamindamas energij\u0105, \u017emogaus k\u016bnas visada naudoja tiek gliukoz\u0119, tiek riebalus. Poilsio metu apie 50% &#8211; 70% energijos pagaminama i\u0161 riebal\u0173 (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">1<\/a>). Visgi, <strong>mums visada reikia gliukoz\u0117s<\/strong>, nes raudonieji kraujo k\u016bneliai, i\u0161ne\u0161iojantys deguon\u012f po vis\u0105 k\u016bn\u0105, negali energijai naudoti riebal\u0173, tik gliukoz\u0119. Be to, gliukoz\u0117 yra b\u016btina smegen\u0173 veiklai. Kaip su\u017einosite v\u0117liau, m\u016bs\u0173 smegenys energijai gali naudoti ketonus, riebal\u0173 pagrindu pagamintas molekules, bet net jei organizme j\u0173 yra pakankamai, smegenims vistiek reikia, kad bent 33% energijos b\u016bt\u0173 pagaminta i\u0161 gliukoz\u0117s (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">2<\/a>).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-08-12-1024x512.jpeg\" alt=\"spalvotos spurgos su pabarstukais nepad\u0117s jums numesti svorio\" class=\"wp-image-240862\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-08-12-1024x512.jpeg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-08-12-300x150.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-08-12-768x384.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-08-12-600x300.jpeg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-08-12.jpeg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Cukraus kraujyje mums reikia visada!&nbsp;<\/strong><\/p>\n\n\n\n<p>D\u0117l to, tam, kad gal\u0117tume apr\u016bpinti energija savo eritrocitus ir smegenys, cukraus kraujyje mums reikia vis\u0105 laik\u0105. Kraujotakos sistemoje cirkuliuoja vidutini\u0161kai 4 gramai cukraus, arba apytiksliai 1 arbatinis \u0161auk\u0161telis, o 60% \u0161io cukraus energijai sunaudoja smegenys (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">3<\/a>), tad m\u016bs\u0173 k\u016bnas labai stengiasi stabiliai palaikyti \u0161iuos 4 gramus. Palyginus su tuo, kiek sveria \u017emogus, 4 gramai yra itin ma\u017eai, bet jie tiesiog gyvybi\u0161kai svarb\u016bs. Jei \u0161is cukraus kiekis suma\u017e\u0117ja, metabolin\u0117s funkcijos pradeda trikti. Jei kiekis ir toliau ma\u017e\u0117ja, centrin\u0117 nerv\u0173 sistema nustos veikti, o ilgainiui mums kils priepuoliai ir i\u0161tiks mirtis.<\/p>\n\n\n\n<p>Evoliucionuojant, cukraus kiekio kraujyje kritimas buvo daug didesn\u0117 rizika gyvybei nei per didelis cukraus lygis. Kitaip tariant, badas buvo realesnis nei galimyb\u0117 rasti spurg\u0173 piln\u0105 d\u0117\u017e\u0119, kuria gal\u0117tume pasivai\u0161inti.&nbsp;<\/p>\n\n\n\n<p>D\u0117l to turime <strong>keturis hormonus, kurie gali padidinti cukraus lyg\u012f kraujyje:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>gliukagonas<\/li><li>adrenalinas<\/li><li>kortizolis<\/li><li>kiti augimo hormonai.<\/li><\/ul>\n\n\n\n<p>Visgi, turime tik vien\u0105 hormon\u0105, <strong>galint\u012f j\u012f suma\u017einti &#8211; insulin\u0105.&nbsp;<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kepen\u0173 funkcija protarpiniame padavime (jos palaiko stabil\u0173 cukraus lyg\u012f)<\/strong><\/h2>\n\n\n\n<p>Cukraus lygiui suma\u017e\u0117jus kol ilsim\u0117s, smegenys tai pajau\u010dia ir paskatina gliukagono, adrenalino, kortizolio ir augimo hormon\u0173 gamyb\u0105. Tai &#8211; signalas kepenims, tad cukraus lygis padidinamas (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">4<\/a>).<\/p>\n\n\n\n<p>Kepenys tai daro keliais b\u016bdais:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Pirmiausia i\u0161 savo atsarg\u0173 i\u0161skiriamas gliukagonas (gliukagonas t\u0117ra kitas gliukoz\u0117s, saugomos organizme, pavadinimas)<\/li><li>Antrasis b\u016bdas &#8211; pagaminama daugiau gliukoz\u0117s (procesas vadinamas gliukoneogeneze). Kepenyse kaupiama apie 80-100 gram\u0173 gliukagono. Palyginus, \u0161is kiekis yra mil\u017eini\u0161kas ir sudaro apie 5-6% kepen\u0173 svorio (palyginus su 1-2% raumenyse) (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">5<\/a>).<\/li><\/ol>\n\n\n\n<p>Kepenims palaikant stabil\u0173 cukraus lyg\u012f, <strong>k\u016bnas taip pat pradeda gauti daugiau energijos i\u0161 riebal\u0173. <\/strong>Tai vyksta spar\u010diau skaidant k\u016bno riebal\u0173 l\u0105steles (adipocitus), \u012f krauj\u0105 i\u0161skiriant riebi\u0105sias r\u016bg\u0161tis ir paspartinant \u03b2-oksidacij\u0105, kurios metu riebiosios r\u016bg\u0161tys ver\u010diamos energija. Tuo pat metu, kraujotakos sistema \u012f kepenis patenka daugiau riebi\u0173j\u0173 r\u016bg\u0161\u010di\u0173, kurios panaudojamos gaminant riebal\u0173 pagrindo molekules &#8211; ketonus.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"450\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg\" alt=\"nuotrauka, rodanti kepenis ir j\u0173 vaidmen\u012f kaupiant gliukagon\u0105\" class=\"wp-image-129186\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2021\/04\/the-ultimate-intermittent-fasting-guide-is-intermittent-fasting-a-weight-loss-diet-03-300x225.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Keto ir protarpinis badavimas &#8211; keton\u0173 vaidmuo<\/strong><\/h3>\n\n\n\n<p>Ilgainiui i\u0161sivyst\u0119s keton\u0173 gamybos padid\u0117jimas badaujant pad\u0117davo i\u0161gyventi periodus, kai neb\u016bdavo lengva gauti maisto. Ketonai suteikia mums <strong>kit\u0105 energijos \u0161altin\u012f<\/strong>, kad pirmenyb\u0119 teiktume gliukoz\u0117s atsargoms, skirtoms smegenims ir eritrocitams (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">5, 6<\/a>).<\/p>\n\n\n\n<p><strong>Deja, smegenys gali panaudoti tik labai ma\u017eus riebi\u0173j\u0173 r\u016bg\u0161\u010di\u0173 kiekius <\/strong>(<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">7<\/a>). Visgi, smegenims patinka ketonai, tad j\u0173 gamyba ir naudojimas leid\u017eia kaupti gliukoz\u0117s atsargas. Tai suteikia smegenims puik\u0173 energijos \u0161altin\u012f, kad joms nereik\u0117t\u0173 panikuoti ir i\u0161skirti streso hormon\u0173.<\/p>\n\n\n\n<p>Pagrindin\u0117 problema tame, kad <strong>ne visi \u017emon\u0117s efektyviai gamina ketonus.<\/strong> Tyrim\u0173 duomenimis, fizi\u0161kai aktyvi\u0173 ir besitreniruojan\u010di\u0173 \u017emoni\u0173 keton\u0173 lygis yra auk\u0161tesnis. Taip pat jie turi geresnes galimybes ketonus panaudoti energijos gamybai (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">8, 9<\/a>). Jie daug lengviau skaido riebal\u0173 atsargas \u012f riebi\u0105sias r\u016bg\u0161tis, tad kepenys gali panaudoti daugiau riebal\u0173, o tai leid\u017eia pagaminti daugiau keton\u0173 (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">8<\/a>). Atleti\u0161ki individai taip pat gali geriau panaudoti \u012fprastas riebi\u0105sias r\u016bg\u0161tis gaminant energij\u0105 (vykdant \u03b2-oksidacij\u0105).<\/p>\n\n\n\n<p>Tai rei\u0161kia, kad <strong>kai kuriems \u017emon\u0117ms santykinai lengviau badauti<\/strong>, ir jie gali nesunkiai sudeginti daugiau riebal\u0173 bei spar\u010diau vykdyti keton\u0173 sintez\u0119 ir juos naudoti.<\/p>\n\n\n\n<p>Visgi, turintiems vir\u0161svorio, neatleti\u0161kiems ar sveikatos problem\u0173 turintiems \u017emon\u0117s protarpiais badauti gali b\u016bti sunkiau. \u0160i\u0105 problem\u0105 \u012fsivaizduoti lengviau supratus, kad badavimas sukelia organizmui stres\u0105. Sveikiems \u017emon\u0117ms lengviau pakelti \u0161\u012f stres\u0105, o d\u0117l sveiko jo lygis ir atsiranda galima badavimo nauda (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">10, 11<\/a>). Sveikos stres\u0105 patirian\u010dios l\u0105stel\u0117s sukelia teigiam\u0105 atsak\u0105, d\u0117l kurio l\u0105stel\u0117s tampa \u201estipresn\u0117mis\u201c ir ateityje gali lengviau atsilaikyti stresui. Tai veikia taip pat kaip ir fizin\u0117s treniruot\u0117s, kuri\u0173 d\u0117ka \u017emon\u0117s tampa stipresni, greitesni ar ugdo didesn\u0119 i\u0161tverm\u0119.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"563\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-10-4.jpeg\" alt=\"keton\u0173 \u012ftaka protarpiniam padavimui ir svorio metimui\" class=\"wp-image-234144\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-10-4.jpeg 1000w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-10-4-300x169.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-10-4-768x432.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-10-4-600x338.jpeg 600w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bet kas nutinka, jei l\u0105stel\u0117s n\u0117ra sveikos?<\/strong><\/h2>\n\n\n\n<p>Stresas, nesukeliantis teigiamo atsako, sukelia \u017eal\u0105.<\/p>\n\n\n\n<p><strong>\u017dmon\u0117s, bandantys laikytis protarpinio badavimo, turi b\u016bti pakankamai metaboli\u0161kai lankst\u016bs, kad gal\u0117t\u0173 \u201epersijungti\u201c i\u0161 didesnio gliukoz\u0117s kiekio suvartojimo energijos gamybai \u012f riebal\u0173 suvartojim\u0105.<\/strong><\/p>\n\n\n\n<p>Lankstumas b\u016btinas, tad i\u0161gird\u0119s, kaip sveiki ir atleti\u0161ki mitybos specialistai ar asmeniniai treneriai rekomenduoja klientams protarpin\u012f badavim\u0105 net neapgalvoj\u0119 j\u0173 metabolinio lankstumo, viduje da\u017enai nejaukiai nusijuokiu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kaip \u017einoti, kad man (arba mano klientams) tiks protarpinis badavimas?<\/strong><\/h2>\n\n\n\n<p>\u012esp\u0117ti, kad jums netinka protarpinis badavimas, gali du \u017eenklai.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pirmasis &#8211; spartus svorio kritimas&nbsp;<\/strong><\/h3>\n\n\n\n<p>Tai gali skamb\u0117ti kiek keistai, <strong>nes vienas protarpinio badavimo privalum\u0173 ir yra svorio kritimas. <\/strong>Taip, bet <strong>tik jei <\/strong>metami riebalai.<\/p>\n\n\n\n<p><strong>Jei badaujate, energijai k\u016bnas naudos gliukagono atsargas. <\/strong>Nors kepenyse yra tik 80-100 gram\u0173 gliukagono atsarg\u0173, jo taip pat yra ir kitose k\u016bno dalyse. Did\u017eiausios gliukagono atsargos saugomos raumenyse, bet jo yra ir kitur &#8211; net ir smegenyse!<\/p>\n\n\n\n<p>\u017dmogaus k\u016bne sukaupiama vidutini\u0161kai 600 gram\u0173 gliukagono, nors \u0161is skai\u010dius gali pakilti net iki 1 kg. Kiekvienam gramui gliukagono, kur\u012f sudeginame energijai, mes taip pat prarandame dar 3-4 gramus vandens (12). Taigi, sunaudodami 600 mg gliukagono gali reik\u0161ti, kad taip pat suvartosime 2400 gramus vandens &#8211; \u0161itaip labai greitai numestume 3 kg k\u016bno svorio, bet n\u0117 gramas i\u0161 j\u0173 neb\u016bt\u0173 riebalai. Energijai taip pat galime skaidyti baltymus, kuri\u0173 daugiausia m\u016bs\u0173 griau\u010di\u0173 raumenyse, o sudeginus vien\u0105 gram\u0105 baltym\u0173 i\u0161 griau\u010di\u0173 raumen\u0173, taip pat prarandame dar 4 gramus vandens (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">13<\/a>). Taigi, \u017emon\u0117ms nesunku numesti daug svorio, bet kartu nenumesti n\u0117 trupu\u010dio riebal\u0173.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Antrasis \u017eenklas &#8211; protarpinis badavimas netur\u0117t\u0173 reikalauti daug pastang\u0173&nbsp;<\/strong><\/h3>\n\n\n\n<p><em>Jau\u010diuosi lyg mir\u0161tu, bet metu svor\u012f!<\/em><\/p>\n\n\n\n<p>Antrasis \u017eenklas yra labai akivaizdus kai \u012fvertinate badavimo fiziologij\u0105 &#8211; <strong>j\u016bs blogai jau\u010diat\u0117s<\/strong>. Protarpinis badavimas NETUR\u0116T\u0172 reikalauti itin daug pastang\u0173.<\/p>\n\n\n\n<p>\u017demas cukraus lygis kraujyje padidina hormon\u0173, siejam\u0173 su stresu, lyg\u012f. Jei negaus pakankamai energijai reikaling\u0173 keton\u0173, atlyginsian\u010d\u0173 gliukoz\u0117s tr\u016bkum\u0105, prad\u0117jus ma\u017e\u0117ti gliukagono lygiui kepenyse, smegenys ir toliau kels hormon\u0173 lyg\u012f.<\/p>\n\n\n\n<p>Jei keton\u0173 organizmes nepakaks, i\u0161augs streso hormono lygis ir d\u0117l to pasireik\u0161 galyb\u0117 neigiam\u0173 \u0161alutini\u0173 efekt\u0173 (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">14<\/a>).<\/p>\n\n\n\n<p>B\u016btent tada \u017emon\u0117s pajaus <strong>protarpinio padavimo \u0161alutin\u012f poveik\u012f<\/strong>, tok\u012f kaip:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>alkio protr\u016bkiai<\/li><li>svaigimas<\/li><li>galvos svaigimas<\/li><li>pyktis<\/li><li>silpnumas<\/li><li>irzlumas<\/li><li>nerimas<\/li><li>depresyv\u016bs jausmai ir pan.<\/li><\/ul>\n\n\n\n<p><strong>Normalu jausti nedidel\u012f alk\u012f<\/strong>, bet jei jau\u010diat\u0117s blogai &#8211; tam yra prie\u017eastis. J\u016bs\u0173 smegenys gauna stipr\u0173 signal\u0105, kad aplinkoje nepakanka maisto, tad jos daro visk\u0105, kad tik sustabdyt\u0173 jus nuo bet kokio jud\u0117jimo ir papildomo kalorij\u0173 deginimo, tiesiog priver\u010diant jus jaustis blogai. \u017dvelgiant i\u0161 evoliucijos pus\u0117s, tai visi\u0161kai logi\u0161kas atsakas.&nbsp;<\/p>\n\n\n\n<p>Tad jei jau\u010diat\u0117s prastai ir greitai numet\u0117te daug svorio &#8211; sustokite. Badaujant nepakaks vien motyvacijos. Ilgainiui jos pritruks, o taip nutikus svoris labai da\u017enai sugr\u012f\u017eta. Taip nutinka, nes i\u0161 ties\u0173 jie neatsikrat\u0117 n\u0117 kiek riebal\u0173, o tik raumen\u0173 ir gliukagono. J\u016bs\u0173 smegenys taip pat mano, kad jums nepakanka maisto, tad jums pasidavus ir galiausiai ir v\u0117l prad\u0117jus valgyti, apetitas bus mil\u017eini\u0161kas. Be to, k\u016bnas greitai atstatys gliukagono atsargas \u012f dar auk\u0161tesn\u012f lyg\u012f nei anks\u010diau buv\u0119s ir bet kokias papildomas kalorijas kaups kaip riebalus, jei maisto ir v\u0117l tr\u016bkt\u0173 (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">14, 15<\/a>). Taigi, j\u016bs\u0173 riebal\u0173 ir gliukagono lygiai bus dar auk\u0161tesni nei prie\u0161 jums pradedant ir d\u0117l to sversite daugiau.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-11-5-1024x512.jpeg\" alt=\"pavarg\u0119s ir ma\u017eai energijos turintis vyras sporto klube\" class=\"wp-image-234167\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-11-5-1024x512.jpeg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-11-5-300x150.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-11-5-768x384.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-11-5-600x300.jpeg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-11-5.jpeg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Jei blogai jau\u010diuosi, visai netur\u0117\u010diau laikytis protarpinio badavimo?<\/strong><\/h2>\n\n\n\n<p>Ne, j\u016bs vis dar galite laikytis protarpinio badavimo, bet pirmiausiai turite atlikti <strong>riebal\u0173 adaptacij\u0105<\/strong>. Tai k\u016bno treniravimas, kad jis geriau skaidyt\u0173 riebalus ir juos tiesiogiai naudot\u0173 energijai ir keton\u0173 gamybai. Tai ta pati 3 savaites trunkanti programa, kuri\u0105 atlieka \u017emon\u0117s, pradedantys laikytis ketogenin\u0117s dietos. Po \u0161io laiko j\u016bs\u0173 k\u016bnas gamins pakankamai keton\u0173, apr\u016bpinti j\u016bs\u0173 smegenis energija badavimo metu.<\/p>\n\n\n\n<p>Apie tai jau daug ai\u0161kinau <a href=\"https:\/\/www.intelligentlabs.org\/how-to-get-into-ketosis-easily\/\"><strong>straipsnyje apie ketogenin\u0119 diet\u0105<\/strong><\/a>, tad, jei reikia, pra\u0161au j\u012f perskaityti. \u0160tai veiksm\u0173, kuri\u0173 turite imtis santrauka:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Prad\u0117kite 75-80% suvartojam\u0173 kalorij\u0173 gauti i\u0161 riebal\u0173, 5% kalorij\u0173 &#8211; i\u0161 angliavandeni\u0173, o 15-20% kalorij\u0173 &#8211; i\u0161 baltym\u0173.&nbsp;<\/li><li>Naudodami elektronin\u012f keton\u0173 matuokl\u012f (kur\u012f galite \u012fsigyti internetu), matuokite keton\u0173 lyg\u012f. J\u016bs\u0173 tikslas palaikyti kraujo keton\u0173 lyg\u012f 0,5 &#8211; 3 mmol, kuris \u017einomas kaip ketoz\u0117.&nbsp;<\/li><li>Jei dar nesate ketoz\u0117s faz\u0117je (0,5 &#8211; 3 mmol), vartokite C8 aliej\u0173 ir\/ar BHB ketonus, kurie suteiks energijos j\u016bs\u0173 smegenims, jums ruo\u0161iantis keto.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Jei dar nesate ketoz\u0117s faz\u0117je, suvartokite daugiau riebal\u0173 ir ma\u017eiau angliavandeni\u0173 ir\/ar baltym\u0173.<\/li><li>Pasiek\u0119 ketoz\u0117s faz\u0119, j\u0105 t\u0119skite 3 savaites. Po j\u0173 b\u016bsite pasiruo\u0161\u0119 laikytis ketogenin\u0117s dietos ir gal\u0117site saugiai laikytis protarpinio badavimo.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Protarpinio badavimo 16:8 metodas<\/strong><\/h2>\n\n\n\n<p>Kai jau \u017einote, kad esate pasiruo\u0161\u0119 keto dietai, rekomenduoju 16:8 metod\u0105. Tai rei\u0161kia, kad kasdien 16 valand\u0173 badausite.&nbsp;<\/p>\n\n\n\n<p>Taigi, jei vakarien\u0119 valgote 20 val., kit\u0105 kart\u0105 valgysite kitos dienos vidurdien\u012f. Pirm\u0105sias 2 protarpinio badavimo savaites, \u0161is santykis gali b\u016bti pakeistas \u012f 14-8, tad badautum\u0117te 14 valand\u0173. Tokiu atveju, jei vakarien\u0119 valgote 20 val., kit\u0105 kart\u0105 valgyti gal\u0117site 10 val. ryto. <a href=\"https:\/\/www.healthline.com\/nutrition\/16-8-intermittent-fasting\" rel=\"noopener\">16 valand\u0173 badavimo privalumai<\/a> buvo pla\u010diai nagrin\u0117jami ir yra naudingi svorio metimui, \u0161irdies ligoms, diabetui, kraujo spaudimui, cholesteroliui ir u\u017edegimo ma\u017einimui (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">15, 16<\/a>).<\/p>\n\n\n\n<p>Yra ir kit\u0173 da\u017enai naudojam\u0173 protarpinio badavimo metod\u0173, tarp j\u0173 &#8211; <strong>5:2 dieta<\/strong>, kurios metu 5 savait\u0117s dienas valgoma normaliai, o likusias dvi dienas kalorij\u0173 skai\u010dius ribojamas iki 500-600. Kitas badavimo metodas &#8211; <strong>pakaitini\u0173 dien\u0173 badavimas, <\/strong>kurio metu vien\u0105 dien\u0105 maitinat\u0117s \u012fprastai, o jau kit\u0105 ribojate suvartojam\u0173 kalorij\u0173 skai\u010di\u0173 iki 500-600. Jei \u0161ie metodai jums tinka labiau, tai visi\u0161kai puiku, nes j\u0173 nauda sveikatai bus labai pana\u0161i. Visgi, mano nuomone, 16:8 protarpin\u012f badavim\u0105 ilg\u0105 laik\u0105 palaikyti lengviau ir jis papras\u010diau pritaikomas prie socialinio gyvenimo.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Autofagija ir protarpinis badavimas&nbsp;<\/strong><\/h2>\n\n\n\n<p>Dauguma protarpinio badavimo privalum\u0173 kyla d\u0117l l\u0105steli\u0173 proceso, vadinamo <strong>autofagija. <\/strong>\u0160io proceso metu l\u0105stel\u0117s naudoja tam tikras strukt\u016bras, vadinamas <strong>autofagosomomis, <\/strong>kurias galite \u012fsivaizduoti kaip l\u0105steli\u0173 \u201etinklus\u201c, keliaujan\u010dius aplink ir renkan\u010dius l\u0105stel\u0117se esan\u010dius senus ar pa\u017eeistus daiktus. Tada tinklas susijungia su lizosoma, kurioje gausu ferment\u0173, galin\u010di\u0173 visk\u0105 suskaidyti.<\/p>\n\n\n\n<p>Tai \u0161iek tiek primena nam\u0173 tvarkym\u0105 po dar vien\u0105 didelio vakar\u0117lio. Jei visada valgome, m\u016bs\u0173 l\u0105stel\u0117s jau\u010diasi lyg vakar\u0117lyje. Badavimas leid\u017eia joms pasiruo\u0161ti prie\u0161ingai, o jo metu pakei\u010diama, sutvarkoma ir atnaujinama bet kokia patirta \u017eala. <strong>Autofagija k\u016bne prasideda ma\u017edaug 12 valand\u0173 po paskutinio valgymo<\/strong>, tad 16:8 protarpinis badavimas yra puikus laikas paskatinti autofagij\u0105 (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">17<\/a>).&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"499\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-12-10.jpeg\" alt=\"autofagija\" class=\"wp-image-240889\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-12-10.jpeg 900w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-12-10-300x166.jpeg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-12-10-768x426.jpeg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/image-12-10-600x333.jpeg 600w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Protarpinis badavimas ir sportas<\/strong><\/h2>\n\n\n\n<p>Sportas badaujant gali padidinti autofagij\u0105, tad kai kurie \u017emon\u0117s, kurie laikosi 16:8 protarpinio badavimo metodo, \u012f savo rutin\u0105 m\u0117gsta \u012ftraukti sport\u0105 (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">18<\/a>). Nors tai gali suteikti papildomos naudos, norintieji tai i\u0161bandyti <strong>turi \u017einoti, kad papildomai sporto metu sudeginama energija gali suma\u017einti smegenims prieinam\u0173 keton\u0173 kiek\u012f.<\/strong><\/p>\n\n\n\n<p>Kitaip tariant, sportuojant protarpinio badavimo metu, netur\u0117tum\u0117te jausti jokio neigiamo \u0161alutinio poveikio, i\u0161skyrus normalius poj\u016b\u010dius, \u012fprastus sportui. Jei sportuojant jau\u010diate neigiam\u0105 \u0161alutin\u012f poveik\u012f, nesistenkite i\u0161kent\u0117ti ir stengtis labiau. Ver\u010diau suma\u017einkite treniruo\u010di\u0173 intensyvum\u0105 kol nebejusite neigiamo poveikio. Nuo jo gal\u0117site palaipsniui didinti treniruo\u010di\u0173 intensyvum\u0105.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ar vaikai ir paaugliai gali i\u0161bandyti protarpin\u012f badavim\u0105?&nbsp;<\/strong><\/h2>\n\n\n\n<p>Nerekomenduoju badauti vaikams ar br\u0119stantiems paaugliams, nes j\u0173 mitybos ir kalorij\u0173 poreikiai yra didesni (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">19<\/a>). Be to, tyrimas, kuriame dalyvavo 9-11 met\u0173 vaikai nustat\u0117, kad pusry\u010di\u0173 atsisakymas tur\u0117jo neigiam\u0105 \u012ftak\u0105 vaik\u0173 problem\u0173 sprendimo rezultatams v\u0117lyv\u0105 ryt\u0105 (<a href=\"https:\/\/www.intelligentlabs.org\/intermittent-fasting-weight-loss-guide\/#references\">20<\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>I\u0161vados<\/strong><\/h2>\n\n\n\n<p>Protarpinis badavimas gali b\u016bti labai naudingas sveikatai ir jo saugu laikytis trump\u0105 ar ilg\u0105 laik\u0105. Ta\u010diau svarbu \u012fsitikinti, kad jo laikomasi teisingai ir kiekvienas, bandantis \u0161i\u0105 diet\u0105, yra metaboli\u0161kai lankstus bei gali nesunkiai pereiti nuo gliukoz\u0117s prie riebal\u0173\/keton\u0173 naudojimo. L\u0117tai pereinant prie protarpinio badavimo, jis gali b\u016bti labai naudingas sveikatai ir nereikalauti daug pastang\u0173. Pilnai prisitaikius, \u017emon\u0117s taip pat gali rinktis badauti ne kiekvien\u0105, o tik kelias dienas per savait\u0119, priklausomai nuo j\u0173 gyvenimo b\u016bdo.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Moksliniai \u0161altiniai<\/strong><\/h4>\n\n\n\n<p>(1) Nicola Longo, Marta Frigeni, and Marzia Pasquali, Carnitine Transport and Fatty Acid Oxidation, Biochim Biophys Acta. 2016 Oct; 1863(10): 2422\u20132435.<\/p>\n\n\n\n<p>(2) Berg JM, Tymoczko JL, Stryer L., Biochemistry. 5th edition, New York: W H Freeman; 2002.<\/p>\n\n\n\n<p>(3) David H. Wasserman, Four grams of glucose, Am J Physiol Endocrinol Metab. 2009 Jan; 296(1): E11\u2013E21.<\/p>\n\n\n\n<p>(4) D G Johnston, A Pernet, A McCulloch, G Blesa-Malpica, J M Burrin, K G Alberti, Some hormonal influences on glucose and ketone body metabolism in normal human subjects<\/p>\n\n\n\n<p>(5) Bob Murray, Christine Rosenbloom, Fundamentals of glycogen metabolism for coaches and athletes, Nutr Rev. 2018 Apr; 76(4): 243\u2013259.<\/p>\n\n\n\n<p>(6) Louise M. Burke, Luc J. C. van Loon, and John A. Hawley, Postexercise muscle glycogen resynthesis in humans, Journal of Applied Physiology, 01 MAY 2017<\/p>\n\n\n\n<p>(7) Peter Sch\u00f6nfeld, and Georg Reiser. Why does brain metabolism not favor burning of fatty acids to provide energy? \u2013 Reflections on disadvantages of the use of free fatty acids as fuel for brain. J Cereb Blood Flow Metab. 2013 Oct; 33(10): 1493\u20131499.<\/p>\n\n\n\n<p>(8) Askew, E. W.; Dohm, G. L.; Huston, R. L. (1975). Fatty Acid and Ketone Body Metabolism in the Rat: Response to Diet and Exercise1. The Journal of Nutrition, 105(11), 1422\u20131432.<\/p>\n\n\n\n<p>(9) Johnson, R. H., Walton, J. L., Krebs, H. A. &amp; Williamson, D. H. (1069) Post exercise ketosis. Lancet 2, 1383-1385.<\/p>\n\n\n\n<p>(10) Duan W. and Mattson M. P. (1999) Dietary restriction and 2-deoxyglucose administration improve behavioral outcome and reduce degeneration of dopaminergic neurons in models of Parkinson\u2019s disease. J. Neurosci. Res. 57, 195\u2013206.<\/p>\n\n\n\n<p>(11) Mark P. MattsonT, Ruiqian Wan, Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems, Journal of Nutritional Biochemistry 16 (2005) 129 \u2013 137<\/p>\n\n\n\n<p>(12) S N Kreitzman, A Y Coxon, K F Szaz, Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. The American Journal of Clinical Nutrition, Volume 56, Issue 1, July 1992, Pages 292S\u2013293S<\/p>\n\n\n\n<p>(13) Guyton, Arthur C. (1976). Textbook of Medical Physiology (5th ed.). Philadelphia: W.B. Saunders. pp. 284, 424. ISBN 0-7216-4393-0.<\/p>\n\n\n\n<p>(14) N Mazurak, A Gunther, FS Grau, ER Muth, M Pustovoyt, SC Bischoff, S Zipfel and P Enck, Effects of a 48-h fast on heart rate variability and cortisol levels in healthy female subjects, European Journal of Clinical Nutrition (2013) 67, 401\u2013406<\/p>\n\n\n\n<p>(15) Bartosz Malinowski, Klaudia Zalewska, Anna W\u0119sierska, Maya M. Soko\u0142owska, Maciej Socha, Grzegorz Liczner, Katarzyna Pawlak-Osi\u0144ska, and Micha Wici\u0144ski, Intermittent Fasting in Cardiovascular Disorders\u2014An Overview, Nutrients. 2019 Mar; 11(3): 673.<\/p>\n\n\n\n<p>(16) Dylan A Lowe, Nancy Wu, Linnea Rohdin-Bibby, A Holliston Moore, Nisa Kelly, Yong En Liu, Errol Philip, Eric Vittinghoff, Steven B Heymsfield, Jeffrey E Olgin, John A Shepherd, Ethan J Weiss, Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial, JAMA Intern Med. 2020 Nov 1;180(11):1491-1499.<\/p>\n\n\n\n<p>(17) Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting, Stephen D. Anton, Keelin Moehl, William T. Donahoo, Krisztina Marosi, Stephanie Lee, Arch G. Mainous, III, Christiaan Leeuwenburgh, and Mark P. Mattson. Obesity (Silver Spring). 2018 Feb; 26(2): 254\u2013268.<\/p>\n\n\n\n<p>(18) Nina Brandt, Thomas P. Gunnarsson, Jens Bangsbo, and Henriette Pilegaard, Exercise and exercise training\u2010induced increase in autophagy markers in human skeletal muscle. Physiol Rep. 2018 Apr; 6(7): e13651<\/p>\n\n\n\n<p>(19) Das, J. K.; Lassi, Z. S.; Hoodbhoy, Z.; Salam, R. A. Nutrition for the Next Generation: Older Children and Adolescents. Ann. Nutr. Metab. 2018, 72(3), 56\u201364.<\/p>\n\n\n\n<p>(20) E Pollitt, N L Lewis, C Garza, R J Shulman, Fasting and cognitive function, J Psychiatr Res. 1982-1983;17(2):169-74. doi: 10.1016\/0022-3956(82)90018-8.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kokia yra protarpinio badavimo kilm\u0117? Badavimas yra vienas seniausi\u0173 \u017einom\u0173 lig\u0173 gydymo metod\u0173. Istorikai nustat\u0117, kad pirm\u0105 kart\u0105 jis buvo pamin\u0117tas 5a. pr. Kr. graik\u0173 gydytojo Hipokrato (Hipokratas da\u017enai laikomas moderniosios medicinos t\u0117vu), kai jis rekomendavo atsisakyti maisto ir g\u0117rim\u0173 siekiant gydyti tam tikras ligas. 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