{"id":230562,"date":"2020-11-02T08:00:00","date_gmt":"2020-11-02T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/praktiski-padomi-sievietem-svara-zaudesanai-izvairaties-no-sim-9-kludam\/"},"modified":"2020-11-02T08:00:00","modified_gmt":"2020-11-02T08:00:00","slug":"praktiski-padomi-sievietem-svara-zaudesanai-izvairaties-no-sim-9-kludam","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/praktiski-padomi-sievietem-svara-zaudesanai-izvairaties-no-sim-9-kludam\/","title":{"rendered":"Praktiski Padomi Sieviet\u0113m Svara Zaud\u0113\u0161anai: Izvairaties No \u0160\u012bm 9 K\u013c\u016bd\u0101m!"},"content":{"rendered":"\n

Daudz\u0101m sieviet\u0113m, svara zaud\u0113\u0161ana \u0161\u0137iet k\u0101 nebeidzama c\u012b\u0146a. \u0160\u0137iet, ka di\u0113tas nekad nedarbojas un treni\u0146i ir p\u0101r\u0101k nogudrino\u0161i. Nepal\u012bdz ar\u012b tas, ka j\u016bs redzat, k\u0101 v\u012brie\u0161i zaud\u0113 svaru daudz \u0101tr\u0101k, nek\u0101 sievietes. \u0160aj\u0101 rakst\u0101, m\u0113s apskat\u012bsim vair\u0101kus svara zaud\u0113\u0161anas padomus sieviet\u0113m, kuri pal\u012bdz\u0113s jums \u0101tr\u0101k sasniegt un saglab\u0101t jums v\u0113lamo svaru!<\/p>\n\n\n\n

Vai sieviet\u0113m patie\u0161\u0101m ir gr\u016bt\u0101k zaud\u0113t svaru, nek\u0101 v\u012brie\u0161iem?<\/strong><\/h2>\n\n\n\n

Diem\u017e\u0113l, j\u0101. Tam ir fiziolo\u0123iski iemesli. Piem\u0113ram, v\u012brie\u0161iem ir \u0101tr\u0101ka vielmai\u0146a miera st\u0101vokl\u012b (VMS), nek\u0101 sieviet\u0113m. Tas tika apstiprin\u0101ts p\u0113t\u012bjum\u0101, kur\u0101 tika apskat\u012bti 328 v\u012brie\u0161i un 194 sievietes. V\u012brie\u0161u VMS bija par 23% augst\u0101ks, nek\u0101 sieviet\u0113m, kas noz\u012bm\u0113, ka pat miera st\u0101vokl\u012b, v\u012brie\u0161u \u0137erme\u0146i dedzin\u0101ja vair\u0101k kalorijas, nek\u0101 sievietes (1).<\/p>\n\n\n\n

Cita lieta ir t\u0101da, ka v\u012brie\u0161i ar\u012b m\u0113dz vair\u0101k koncentr\u0113ties uz t\u0101d\u0101m liet\u0101m, k\u0101 fitnesu un musku\u013cu audz\u0113\u0161anu. No otras puses, vairums sievie\u0161u vienk\u0101r\u0161i v\u0113las atbr\u012bvoties no taukiem. D\u0101mas, tas nav viennoz\u012bm\u012bgi slikti! Neskatoties uz to, kategoriski m\u0113r\u0137\u0113jot uz atbr\u012bvo\u0161anos no taukiem par katru cenu, var novest pie t\u0101, ka j\u016bs pie\u013causiet zin\u0101mas k\u013c\u016bdas, kas, galu gal\u0101, sabot\u0113s j\u016bsu cententienus atbr\u012bvoties no liekajiem kilogramiem.<\/p>\n\n\n\n

\"Svara<\/figure>\n\n\n\n

9 Svara Zaud\u0113\u0161anas Padomi Sieviet\u0113m, Kurus J\u016bs Varat Likt Lieta Nekav\u0113joties!  <\/strong><\/h2>\n\n\n\n

Apskat\u012bsim p\u0101ris no bie\u017e\u0101kaj\u0101m lamat\u0101m, k\u0101d\u0101s iekr\u012bt sievietes, kas m\u0113\u0123ina atbr\u012bvoties no liek\u0101 svara.<\/p>\n\n\n\n

1. Trend\u012bg\u0101s di\u0113tas, \u0101tr\u0101s di\u0113tas un \u201cdi\u0113tiskie\u201d \u0113dieni – ak vai!<\/strong><\/h3>\n\n\n\n

M\u016bsdien\u0101s, ir neiesp\u0113jami p\u0101r\u0161\u0137irst\u012bt soci\u0101los m\u0113dijus vai iesl\u0113gt televizoru un neuzdurties vismaz k\u0101dai svara zaud\u0113\u0161anas programmas vai di\u0113tas rekl\u0101mai. Vai jums k\u0101dreiz \u0161\u0137iet, ka to sol\u012bjumi izklaus\u0101s p\u0101r\u0101k labi, lai b\u016btu patiesi? Vairum\u0101 gad\u012bjumu, jums ir taisn\u012bba! Vai t\u0101s jums \u013cauj zaud\u0113t iev\u0113rojumu daudzuma svara p\u0101ris ned\u0113\u013cu laik\u0101? Da\u017ereiz, bet j\u016bs gandr\u012bz vai noteikti visu \u0161o svaru atg\u016bsiet, tikl\u012bdz j\u016bs p\u0101rtrauksiet di\u0113tu.<\/p>\n\n\n\n

Trend\u012bg\u0101s di\u0113tas nav nekas vair\u0101k, k\u0101 tikai \u012bstermi\u0146a risin\u0101jums<\/strong><\/h4>\n\n\n\n

Trend\u012bg\u0101s un \u0101tr\u0101s di\u0113tas un programmas vienk\u0101r\u0161i ir \u012bstermi\u0146a risin\u0101jumi, lai strauji zaud\u0113tu svaru, kas noz\u012bm\u0113, ka t\u0101s nav piem\u0113rotas ilgtermi\u0146\u0101 (2). Ja j\u016bs vienk\u0101r\u0161i m\u0113\u0123iniet zaud\u0113t p\u0101ris kilo, lai izskat\u012btos labi k\u0101d\u0101 \u012bpa\u0161\u0101 pas\u0101kum\u0101, \u0161is \u0101trais risin\u0101jums var\u0113tu b\u016bt jums perfekti piem\u0113rots. Vis\u0101m p\u0101r\u0113j\u0101m, kuras v\u0113l\u0113tos saglab\u0101t slaidu augumu ilgtermi\u0146\u0101, gan no t\u0101m vajadz\u0113tu atteikties!<\/p>\n\n\n\n

Di\u0113tu komp\u0101nijas nav dumjas – t\u0101s saprot \u0161o ciklu! Galu gal\u0101, t\u0101s v\u0113las, lai j\u016bs pie\u0146emtos svar\u0101 atpaka\u013c un turpin\u0101tu maks\u0101t, lai atgriestos to programm\u0101s.<\/p>\n\n\n\n

Run\u0101jot visp\u0101r\u012bgi, katra di\u0113ta, par kuru jums ir j\u0101maks\u0101, ir naudas peln\u012b\u0161anas sh\u0113ma un katras di\u0113tas sol\u012bjumi, kuri izklaus\u0101s p\u0101r\u0101k labi, lai b\u016btu patiesi, parasti t\u0101di nav. Zaud\u0113t 5 kilogramus ned\u0113\u013c\u0101 nav iesp\u0113jams! Galu gal\u0101, vairums \u0161o programmu nav pietieko\u0161i realistiskas, lai pie t\u0101m pietur\u0113tos ilgtermi\u0146\u0101.<\/p>\n\n\n\n

Uzmanieties no \u201cdi\u0113tiskajiem\u201d p\u0101rtikas produktiem<\/strong><\/h4>\n\n\n\n

Ja j\u016bs izvairaties no taukiem un iep\u0101rkaties p\u0101rtikas veikal\u0101, tad j\u016bs esat dro\u0161\u012bb\u0101, vai ne t\u0101? Piebremz\u0113jiet! Di\u0113tiskie \u0113dieni jums uzgl\u016bn no katras p\u0101rtikas veikala ailes. Tie ir p\u0101rpild\u012bti ar \u0113dieniem, kas apgalvo, ka tie ir jums piem\u0113rot\u0101ki, jo tie nesatur taukus, satur maz\u0101k kaloriju un cukura.<\/p>\n\n\n\n

Lai gan \u0161ie produkti var\u0113tu b\u016bt noder\u012bgi cilv\u0113kiem, kas akt\u012bvi cen\u0161as samazin\u0101t tauku vai cukura pat\u0113ri\u0146u, kaut k\u0101 iz\u0146em\u0161ana no \u0113diena (piem\u0113ram tauku) noz\u012bm\u0113 to, ka kaut kas cits taj\u0101 ir ievietots, lai tos aizst\u0101ti. Visbie\u017e\u0101k, \u0161is \u201ckaut kas cits\u201d ir cukurs.<\/p>\n\n\n\n

Galu gal\u0101, \u201cvesel\u012bgie\u201d p\u0101rstr\u0101d\u0101tie \u0113dieni v\u0113ljoproj\u0101m ir p\u0101rstr\u0101d\u0101tie \u0113dieni. Jums kl\u0101sies daudz lab\u0101k, pieturoties pie pamatiem – svaigiem un uzturviel\u0101m bag\u0101tiem \u0113dieniem.<\/p>\n\n\n\n

Di\u0113tu viet\u0101, mainiet savu dz\u012bvesveidu<\/strong><\/h4>\n\n\n\n

T\u0101 viet\u0101, lai sekotu da\u017e\u0101d\u0101m fiksaj\u0101m di\u0113t\u0101m, ir lab\u0101k veikt nelielas, bet palieko\u0161as izmai\u0146as j\u016bsu dz\u012bves veid\u0101. \u0112dot uzturviel\u0101m bag\u0101tus \u0113dienus, iek\u013caujot sav\u0101 rut\u012bn\u0101 regul\u0101rus treni\u0146us un dz\u012bvojot vesel\u012bgi, j\u016bs spersiet platu soli pret\u012b slaid\u0101kam viduklim. Sekojiet \u0161iem svara zaud\u0113\u0161anas padomiem, j\u016bs ietaup\u012bsiet naudu un jums nevajadz\u0113s badoties, lai sasniegtu v\u0113\u013camos rezult\u0101tus. Turkl\u0101t, jums b\u016bs daudz viegl\u0101k saglab\u0101t svaru.<\/p>\n\n\n\n

\"P\u0101rst\u0101jiet<\/figure>\n\n\n\n

2. Emociju piesaiste \u0113dienam<\/strong><\/h3>\n\n\n\n

M\u0113s visi esam pie\u013c\u0101vu\u0161i \u0161o k\u013c\u016bdu. Film\u0101s bie\u017ei tiek r\u0101d\u012bta kli\u0161ejas, kur\u0101s sieviete \u0113d sald\u0113jumu, s\u0113\u017eot vann\u0101 un raudot, bet t\u0101 nav nemaz tik t\u0101lu no paties\u012bbas. Abu dzimumu p\u0101rst\u0101vji m\u0113dz v\u0113rsties pie \u0113diena, lai tiktu gal\u0101 ar emocij\u0101m.<\/p>\n\n\n\n

P\u0101r\u0101k daudz stresa? <\/em>Pie\u0113dieties ar \u0161okol\u0101di! \u0160\u0137ir\u0161an\u0101s? <\/em>Lab\u0101k nopirkt cepumus.<\/p>\n\n\n\n

Piedz\u012bvojot stresu, m\u0113s \u0113dam t\u0101das lietas, k\u0101 ceptus na\u0161\u0137us, sald\u0113jumu un \u0161okol\u0101di, uzskatot, ka tie aizpild\u012bs emocion\u0101lo tuk\u0161umu un \u013caus mums justies lab\u0101k.<\/p>\n\n\n\n

Paties\u012bb\u0101, \u0161\u0101ds uzskats ir visai patiess, pateicoties diviem neirotransmiteriem (smadze\u0146u \u0137imik\u0101lij\u0101m) – seroton\u012bnam un dopam\u012bnam.<\/p>\n\n\n\n

Seroton\u012bns<\/strong><\/h4>\n\n\n\n

Seroton\u012bnu bie\u017ei sauc par laimes vai lab\u0101s saj\u016btas neirotransmiteru, jo tas regul\u0113 m\u016bsu garst\u0101vokli. Augsti seroton\u012bna l\u012bme\u0146i tiek saist\u012bti ar laimes un apmierin\u0101t\u012bbas saj\u016btu, kam\u0113r zemi seroton\u012bna l\u012bme\u0146i var izrais\u012bt depresiju (3).<\/p>\n\n\n\n

K\u0101 litrs sald\u0113juma, kuru jums t\u0101 k\u0101rojas, kad j\u016btaties slikti, ir saist\u012bts ar seroton\u012bnu? Mums \u0113dot, tiek izdal\u012bts seroton\u012bns – it \u012bpa\u0161i, ja \u0113diens satur cukuru vai citus og\u013chidr\u0101tus.<\/p>\n\n\n\n

Molekul\u0101r\u0101 l\u012bmen\u012b, na\u0161\u0137i patie\u0161\u0101m lieks mums uz br\u012bdi justies lab\u0101k. Neskatoties uz to, tikl\u012bdz j\u016bs pierodat na\u0161\u0137\u0113ties katru reizi, kad j\u016btaties slikti, ir gr\u016bti to p\u0101rtraukti, kas noved pie pie\u0146em\u0161an\u0101s svar\u0101.<\/p>\n\n\n\n

Dopam\u012bns<\/strong><\/h4>\n\n\n\n

Tikm\u0113r dopam\u012bns ir da\u013ca no kaut k\u0101, kas ir paz\u012bstams k\u0101 dopam\u012bna atalgo\u0161anas process. B\u016bt\u012bb\u0101, \u0161is process atceras pat\u012bkamas pieredzes (\u0161aj\u0101 gad\u012bjum\u0101, p\u0101r\u0113\u0161anos ar na\u0161\u0137iem), liekot jums ilgoties p\u0113c \u0161\u0101das pieredzes n\u0101kotn\u0113 (3).<\/p>\n\n\n\n

Ja tas notiek p\u0101r\u0101k bie\u017ei, smadze\u0146u \u0161\u016bnas zaud\u0113 atsauc\u012bbu pret dopam\u012bnu un jums to vajag arvien vair\u0101k, lai no\u0137ertu to pa\u0161u saj\u016btu. Tie\u0161i \u0161\u012b iemesla d\u0113\u013c daudziem cilv\u0113kiem veidojas atkar\u012bba no narkotik\u0101m, t\u0101pat k\u0101 citi k\u013c\u016bst atkar\u012bgi no p\u0101r\u0113\u0161an\u0101s un citiem uzved\u012bbas trauc\u0113jumiem.<\/p>\n\n\n\n

S\u0101ciet dom\u0101t sav\u0101d\u0101k par \u0113dienu<\/strong><\/h4>\n\n\n\n

Tas ir v\u0113l viens no m\u016bsu svara zaud\u0113\u0161anas padomiem sieviet\u0113m. Liela da\u013ca no veiksm\u012bgas svara zaud\u0113\u0161anas ir s\u0101k\u0161ana skat\u012bties uz \u0113dienu sav\u0101d\u0101k. Lai p\u0101rtrauktu \u0113st emociju uzpl\u016bd\u0101, jums ir j\u0101redz pa\u0161\u0101m sevi, savu sp\u0113ju zaud\u0113t svaru un \u0113dienu cit\u0101 gaism\u0101. Skatieties uz \u0113dienu vienk\u0101r\u0161i k\u0101 \u0137erme\u0146\u0101 degvielu, nevis k\u0101 pa\u0146\u0113mienu, k\u0101 atvieglot emocijas.<\/p>\n\n\n\n

\"Tauki<\/figure>\n\n\n\n

3. P\u0101r\u0101k daudz tauku izgrie\u0161ana no di\u0113tas<\/strong><\/h3>\n\n\n\n

Pirms p\u0101ris dek\u0101d\u0113m, visi akli tic\u0113ja, ka tauki bija galvenais aptauko\u0161an\u0101s c\u0113lonis. Daudzas sievietes v\u0113ljoproj\u0101m mekl\u0113 zema tauku satura \u0113dienus, cen\u0161oties atbr\u012bvoties no liek\u0101 svara.<\/p>\n\n\n\n

Ja j\u016bs cen\u0161aties atrisin\u0101t zin\u0101mus vesel\u012bbas sare\u017e\u0123\u012bjumus, uz\u0146emto tauku daudzuma samazin\u0101\u0161ana var\u0113tu b\u016bt j\u016bsu vien\u012bg\u0101 izv\u0113le, bet vai tauki ir viennoz\u012bm\u012bgi \u201cslikti\u201d svara zaud\u0113\u0161anai?<\/p>\n\n\n\n

Noteikti n\u0113! J\u016bsu \u0137ermenim ir nepiecie\u0161ami di\u0113tiskie tauki, lai veiktu da\u017e\u0101das funkcijas, ieskaitot ener\u0123ijas uzglab\u0101\u0161anu, \u0161\u016bnu membr\u0101nu veido\u0161anu un tauko \u0161\u0137\u012bsto\u0161o vitam\u012bnu absorb\u0101cijas kontroli (4).<\/p>\n\n\n\n

Vairums uztura ekspertu piekr\u012bt, ka pieaugu\u0161ajiem vajadz\u0113tu uz\u0146emt 20 l\u012bdz 35% ikdienas kaloriju tauku form\u0101, t\u0101d\u0113\u013c nav nek\u0101das vajadz\u012bbas ierobe\u017eot sevi l\u012bdz nieciegam daudzumam  (4).  <\/p>\n\n\n\n

P\u0101r\u0101k ierobe\u017eojot taukus, j\u016bs varat tikt pie da\u017e\u0101d\u0101m probl\u0113m\u0101m, ieskaitot b\u016btisko tauksk\u0101bju un taukos \u0161\u0137\u012bsto\u0161u vitam\u012bnu tr\u016bkumiem.<\/p>\n\n\n\n

Tiesa gan ne visi tauki ir rad\u012bti vien\u0101di. Pies\u0101tin\u0101tajiem taukiem b\u016btu j\u0101sast\u0101da tikai 7% no j\u016bsu dieni\u0161\u0137aj\u0101m kalorij\u0101m, bet no transtaukiem vajadz\u0113tu izvair\u012bties, cik vien tas ir iesp\u0113jams (5). Citi tauku tipi, k\u0101 nepies\u0101tin\u0101tie, b\u016btiskie (ir nepiecie\u0161ami, bet m\u016bsu \u0137ermenis tos nesp\u0113j izstr\u0101d\u0101t) un omega-3 tauksk\u0101bes ir svar\u012bgi j\u016bsu vesel\u012bbai. T\u0101pat k\u0101 ar visu p\u0101r\u0113jo, taukus vajadz\u0113tu uz\u0146emt ar sapr\u0101tu.<\/p>\n\n\n\n

4. Og\u013chidr\u0101tu izgrie\u0161ana<\/strong><\/h3>\n\n\n\n

L\u012bdz\u012bgi k\u0101 ar taukiem, p\u0113d\u0113j\u0101 laik\u0101, ar\u012b og\u013chidr\u0101ti tiek nosod\u012bti. Atteik\u0161an\u0101s no og\u013chidr\u0101tiem pal\u012bdz\u0113s jums strauji zaud\u0113t svaru, bet parasti tas ir tikai \u201c\u016bdens svars\u201d, kas atgriez\u012bsies, l\u012bdz ko j\u016bs atkal iek\u013causiet og\u013chidr\u0101tus sav\u0101 di\u0113t\u0101.<\/p>\n\n\n\n

Papildus tam, og\u013chidr\u0101tu ierobe\u017eo\u0161ana var palielin\u0101t j\u016bsu svara sv\u0101rst\u012bbas. M\u016bsu smadzenes ir t\u0101 \u0137\u012bmiski sasl\u0113gtas, lai m\u0113s alktu og\u013chidr\u0101tus – t\u0101 k\u0101 glukoze ir to iecien\u012bt\u0101kais ener\u0123ijas avots! Kad jums nepietiek og\u013chidr\u0101ti, ir liel\u0101ka iesp\u0113ja, ka jums pras\u012bsies sald\u0101kos na\u0161\u0137us.<\/p>\n\n\n\n

Og\u013chidr\u0101tu kvalit\u0101te ir svar\u012bga<\/strong><\/h4>\n\n\n\n

Sekojot \u0161im svara zaud\u0113\u0161anas padomam, t\u0101 viet\u0101, lai drastiski ierobe\u017eotu j\u016bsu uz\u0146emto og\u013chidr\u0101tu daudzumu, koncentr\u0113jieties uz to kvalit\u0101ti. Da\u017e\u0101di og\u013chidr\u0101ti ietekm\u0113 m\u016bsu \u0137ermeni da\u017e\u0101dos veidos.<\/p>\n\n\n\n

Vienk\u0101r\u0161ie og\u013chidr\u0101ti (k\u0101 tie, kas ir atrodami makaronos, brokastu p\u0101rsl\u0101s un bulci\u0146\u0101s) tiek metaboliz\u0113ti ener\u0123ij\u0101 strauji un viegli p\u0101rv\u0113r\u0161as tauku rezerv\u0113s, ja tiek uz\u0146\u0113mti p\u0101rm\u0113r\u012bgi.<\/p>\n\n\n\n

No otras puses, kompleksie og\u013chidr\u0101ti var b\u016bt j\u016bsu slepenais ierocis c\u012b\u0146\u0101 ar lieko svaru. Kompleksie og\u013chidr\u0101ti ir atrodami pilngraudos, d\u0101rze\u0146os un aug\u013cos. Tie tiek metaboliz\u0113ti daudz l\u0113n\u0101k, pateicoties tam, ka tie satur mazliet vair\u0101k \u0161\u0137iedru (5).<\/p>\n\n\n\n

Ja j\u016bs nek\u0101d\u012bgi nevarat iztikt bez maizes, m\u0113\u0123iniet baltmaizi aist\u0101t ar rupjmaizi vai pilngraudu maizi. Jums pras\u0101s k\u0113ksi\u0146\u0161? Sniedzieties p\u0113c aug\u013ciem. Uzman\u012bga og\u013chidr\u0101tu izv\u0113le ir daudz efekt\u012bv\u0101ka, nek\u0101 piln\u012bga atteik\u0161an\u0101s no tiem.<\/p>\n\n\n\n

\"Neizlai\u017eiet<\/figure>\n\n\n\n

5. Prote\u012bna izlai\u0161ana<\/strong><\/h3>\n\n\n\n

Prote\u012bns sp\u0113l\u0113 \u013coti svar\u012bgu lomu svara zaud\u0113\u0161an\u0101, bet daudzas sievietes to pietieko\u0161i neuz\u0146em sav\u0101s di\u0113t\u0101s. Zaud\u0113jot svaru ar nepareizi strukturiz\u0113tu di\u0113tu, j\u016bs zaud\u0113siet ar\u012b musku\u013cus. Turkl\u0101t, ir gr\u016bt\u0101k dedzin\u0101t taukus, neuz\u0146emot pietieko\u0161i daudz prote\u012bna. Iek\u013caujot augsta prote\u012bna satura \u0113dienus j\u016bsu di\u0113t\u0101, j\u016bs izvair\u012bsieties no musku\u013cu masas zuduma un sv\u0101rst\u012bb\u0101m svara zaud\u0113\u0161an\u0101.<\/p>\n\n\n\n

Starp popul\u0101r\u0101kajiem prote\u012bna avotiem ir pieskait\u0101ma ga\u013ca, zivis un olas, tom\u0113r tas nenoz\u012bm\u0101, ka prote\u012bnam ir j\u0101iet secen ve\u0123it\u0101rie\u0161iem un veg\u0101niem. T\u0101di augu pasaules produkti k\u0101 tofu, edamame, l\u0113cas un aunazir\u0146i ir pieb\u0101zti ar augstv\u0113rt\u012bgu prote\u012bnu. Ja jums neapmierina neviens no \u0161iem variantiem, ir pieejamas ar\u012b prote\u012bna t\u0101fel\u012btes, koktei\u013ci un pat cepumi. Prote\u012bns ir svar\u012bgs svara zaud\u0113\u0161anai, jo tas \u013cauj jums ilg\u0101k just s\u0101ta saj\u016btu.<\/p>\n\n\n\n

Pareiza prote\u012bna attiec\u012bba<\/strong><\/h4>\n\n\n\n

Protams, uz\u0146emiet prote\u012bnu ar m\u0113ru. Pieaugu\u0161ai sieviet\u0113m ir nepiecie\u0161ami tikai 10 l\u012bdz 35% prote\u012bna no kop\u0113j\u0101 dien\u0101 uz\u0146emto kaloriju daudzuma, lai to \u0137erme\u0146i sp\u0113tu pilnv\u0113rt\u012bgi funkcion\u0113t (5).<\/p>\n\n\n\n

Ja j\u016bs regul\u0101ri p\u0101rsniegsiet \u0161o daudzumu, t\u0101pat k\u0101 tas ir ar jebkuru citu uzturvielu, liekais prote\u012bns uzglab\u0101sies k\u0101 tauki. Cen\u0161oties zaud\u0113t svaru, ir svar\u012bgi sekot l\u012bdzi, lai j\u016bsu uz\u0146emt\u0101 prote\u012bna daudzums iek\u013cautos \u0161ajos 10 l\u012bdz 35% un j\u016bsu \u0137ermenis sa\u0146emtu optim\u0101lu uzturu.<\/p>\n\n\n\n

6. P\u0101rlieku uztraucoties par kalorij\u0101m<\/strong><\/h3>\n\n\n\n

Svara zaud\u0113\u0161anas pirmais priek\u0161nosac\u012bjums ir \u201ckalorijas iek\u0161\u0101, vair\u0101k kaloriju \u0101r\u0101\u201d, vienk\u0101r\u0161i sadedzinot vair\u0101k kalorijas, nek\u0101 j\u016bs uz\u0146emat. Tas noz\u012bm\u0113, ka uz\u0146emto kaloriju ierobe\u017eo\u0161ana ir neizb\u0113gams kompromiss, uz k\u0101du ir j\u0101iziet, ja v\u0113laties atbr\u012bvoties no liekajiem kilogramiem. Neskatoties uz to, kaloriju kvalit\u0101te ir tik pat svar\u012bga, k\u0101 to daudzums.<\/p>\n\n\n\n

Ja j\u016bs iev\u0113rosiet sev uzst\u0101d\u012bto kaloriju limitu, bet \u0113d\u012bsiet \u013coti nevesel\u012bgi, j\u016bsu svara zaud\u0113\u0161ana neatst\u0101s tik pozit\u012bvu iespaidu uz j\u016bsu vesel\u012bbu, k\u0101 uz\u0146emot t\u0101du pa\u0161u kaloriju skaitu, no kompleksajiem og\u013chidr\u0101tiem, prote\u012bna un vesel\u012bgajiem taukiem. Izv\u0113loties \u0113dienus, kas ir knap\u0101ki ar uzturviel\u0101m, j\u016bs varat iedz\u012bvoties asins cukura l\u012bme\u0146a sv\u0101rst\u012bb\u0101s, ener\u0123ijas tr\u016bkum\u0101 un slikt\u0101 pa\u0161saj\u016bt\u0101.<\/p>\n\n\n\n

\"Tren\u0113jaties,<\/figure>\n\n\n\n

Izv\u0113laties v\u0113rt\u012bgas, nevis tuk\u0161as kalorijas<\/strong><\/h4>\n\n\n\n

T\u0113r\u0113jot vairumu savas dieni\u0161\u0137\u0101s normas kaloriju uzturviel\u0101m bag\u0101tiem \u0113dieniem, k\u0101 aug\u013ci, d\u0101rze\u0146i un liesa ga\u013ca, ilgtermi\u0146\u0101 j\u016bs b\u016bsiet ieguv\u0113ja. Neskatoties uz to, nebaidieties \u013cauties ar\u012b sam\u0113r\u012bg\u0101m va\u013c\u012bb\u0101m.<\/p>\n\n\n\n

Ja j\u016bs esat k\u0101rumniece, neatsak\u0101ties no visiem na\u0161\u0137iem. Visdr\u012bz\u0101kais, \u0161\u0101ds ce\u013c\u0161 izrais\u012bs tikai sp\u0113c\u012bg\u0101kas alkas, kas var novest pie t\u0101, ka j\u016bs zaud\u0113siet kontroli! Izdom\u0101jiet, k\u0101 j\u016bs varat iek\u013caut mazu porciju j\u016bsu m\u012b\u013c\u0101k\u0101 k\u0101ruma sav\u0101 kaloriju pl\u0101n\u0101 un no sirds to izbaudiet, t\u0101 viet\u0101 lai justos vain\u012bga! <\/p>\n\n\n\n

7. Izvair\u012b\u0161an\u0101s no svaru z\u0101les<\/strong><\/h3>\n\n\n\n

Kas attiecas uz m\u016bsu 7. svara zaud\u0113\u0161anas padomu, parun\u0101sim par izplat\u012btu aplam\u012bbu. Daudz\u0101m sieviet\u0113m \u0161\u0137iet, ka, cil\u0101jot svarus, vi\u0146as ieg\u016bs nesievi\u0161\u0137\u012bgas, uzpump\u0113tas kult\u016brista aprises, zaud\u0113jot savas pievilc\u012bg\u0101s l\u012bnijas. Paties\u012b\u0101, tas gal\u012bgi nav pamats uztraukumam. J\u0101, vair\u0101k\u0101m sieviet\u0113m izdodas att\u012bst\u012bt klasisku kult\u016bristes augumu, bet tas nekad neatgad\u0101s nejau\u0161i.<\/p>\n\n\n\n

Sieviet\u0113m nav pietieko\u0161i augsti testosterona l\u012bme\u0146i, lai var\u0113u audz\u0113t tik lielus musku\u013cus (6). \u013boti retajos gad\u012bjumos, kuros sievie\u0161u kult\u016brist\u0113m izdodas ieg\u016bt izteikti musku\u013cainus augumus, vi\u0146as to ir pan\u0101ku\u0161as ar stingr\u0101m di\u0113t\u0101m, drakoniskiem treni\u0146iem un (visbie\u017e\u0101k) anaboliskajiem stero\u012bdiem. T\u0101d\u0113\u013c neuztraucaties, ar vienk\u0101r\u0161u svaru cil\u0101\u0161anu vien nepietiks, lai vid\u0113ja sieviete var\u0113tu sasniegt tik ekstrem\u0101lu rezult\u0101tu.<\/p>\n\n\n\n

K\u0101du labumu j\u016bs varat ieg\u016bt no svaru cil\u0101\u0161anas<\/strong><\/h4>\n\n\n\n

Paties\u012bb\u0101, svaru cil\u0101\u0161ana var pal\u012bdz\u0113t akcent\u0113t j\u016bsu formas. T\u0101 viet\u0101 lai, atbr\u012bvojoties no liek\u0101 svara, zaud\u0113tu ar\u012b musku\u013cu masu, svaru cil\u0101\u0161ana jums \u013cauj saglab\u0101t un papilidin\u0101t eso\u0161os musku\u013cu audus.<\/p>\n\n\n\n

Piem\u0113rots treni\u0146u re\u017e\u012bmus un sabalans\u0113ta di\u0113ta \u013cauj jums izv\u0113l\u0113ties to, kur j\u016bsu apa\u013cumi atrodas un k\u0101 tie izskat\u0101s, galu gal\u0101, \u013caujot jums \u201cb\u016bv\u0113t\u201d savu perfekto augumu.<\/p>\n\n\n\n

V\u0113l viena svaru cil\u0101\u0161anas priek\u0161roc\u012bba ir t\u0101da, ka papildus musku\u013ci jums \u013caus \u0101tr\u0101k zaud\u0113t taukus. Musku\u013cu audiem ir nepiecie\u0161ams vair\u0101k ener\u0123ijas, nek\u0101 citiem audiem (it \u012bpa\u0161i taukiem), t\u0101d\u0113\u013c, ja jums b\u016bs vair\u0101k musku\u013cu, j\u016bs dedzin\u0101siet vair\u0101k kaloriju pat miera st\u0101vokl\u012b.<\/p>\n\n\n\n

Izvairoties no svaru cil\u0101\u0161anas, j\u016bs svaru zaud\u0113siet l\u0113n\u0101k un, v\u0113l\u0101k, jums b\u016bs gr\u016bt\u0101k to saglab\u0101t. Ja j\u016bs svaru z\u0101l\u0113 nej\u016btaties sav\u0101 \u0101d\u0101, \u0146emiet l\u012bdzi draudzeni, vai ar\u012b nol\u012bgstiet treneri uz dienu vai div\u0101m, ja varat to at\u013cauties. Nebaidieties, ka visi p\u0101trauks savus treni\u0146us, lai blenztu uz jums!<\/p>\n\n\n\n

8. Malt\u012b\u0161u izlai\u0161ana un p\u0101rm\u0113r\u012bga stindzr\u012bba<\/strong><\/h3>\n\n\n\n

\u0112diens nav ienaidnieks! \u0112diens jums ir nepiecie\u0161ams burtiski katru dienu, lai saglab\u0101tu j\u016bs dz\u012bvu. Protams, mums, k\u0101 jau cilv\u0113kiem, pat\u012bk sare\u017e\u0123\u012bt lietas. Ja j\u016bs m\u0113dzat izlaist malt\u012btes, j\u016bs rokat bedri, kur\u0101 v\u0113l\u0101k pati iekrit\u012bsiet.<\/p>\n\n\n\n

Galu gal\u0101, izsalkums j\u016bs pan\u0101ks un j\u016bs pagr\u0101bsiet gar\u0161\u012bg\u0101ko un liel\u0101ko na\u0161\u0137i, k\u0101ds jums gad\u012bsies pa rokai. Tas parasti noz\u012bm\u0113 pie\u0113\u0161anos v\u0113lu nakt\u012b, aizbraukt uz veikalu p\u0113c na\u0161\u0137iem, vai vienk\u0113r\u0161i ap\u0113st daudz par lielu malt\u012bti.<\/p>\n\n\n\n

L\u012bdz\u012bgi, ja jums ir paradums censties izpirkt \u201csliktas\u201d dienas gr\u0113kus, ierobe\u017eojot j\u016bsu malt\u012btes n\u0101kamaj\u0101 dien\u0101, ir visai augsta iesp\u0113ja, ka j\u016bs noskriesiet no slied\u0113m. Nepadariet lietas sare\u017e\u0123\u012bt\u0101kas, nek\u0101 t\u0101m ir j\u0101b\u016bt.<\/p>\n\n\n\n

K\u0101 no t\u0101 izvair\u012bties?<\/strong><\/h4>\n\n\n\n

Vienk\u0101r\u0161i \u0113dat tr\u012bs sabalans\u0113tas malt\u012btes dien\u0101 (va vair\u0101k, ja dodat priek\u0161roku maz\u0101m malt\u012bt\u0113m). Ar \u0161\u0101du pieg\u0101jienu, j\u016bs svaru zaud\u0113siet daudz efekt\u012bg\u0101k, nek\u0101 stingri kaloriju ierobe\u017eojumi, vai malt\u012b\u0161u izlai\u0161ana visp\u0101r\u012bb\u0101.<\/p>\n\n\n\n

Ja j\u016bs turpin\u0101siet uz\u0146emt vair\u0101k, nek\u0101 j\u016bsu \u0137ermenim ir nepiecie\u0161ams, lai veiktu t\u0101 dieni\u0161\u0137\u0101s funkcijas, j\u016bsu progress k\u013c\u016bs daudz l\u0113n\u0101ks.<\/p>\n\n\n\n

Protams, ir tik pat svar\u012bgi neiekrist otr\u0101 gal\u0113j\u012bb\u0101 un nep\u0101r\u0113sties. Atrast vesel\u012bgu l\u012bdzsvaru nav viegli, bet, ilgtermi\u0146\u0101, tas ir t\u0101 verts.<\/p>\n\n\n\n

\"Svar\u012bgs<\/figure>\n\n\n\n

9. Visliel\u0101k\u0101 k\u013c\u016bda no vis\u0101m: Atz\u012bt svarus par vien\u012bgo sava progresa m\u0113rauklu.<\/strong><\/h3>\n\n\n\n

J\u016bs skait\u0101t kalorijas, tren\u0101jaties, pieturaties pie savas jaun\u0101s di\u0113tas veselu ned\u0113\u013cu, k\u0101 \u012bsta \u010dempione. J\u016bs uzk\u0101pjat uz svariem, cer\u012bb\u0101 redz\u0113t iev\u0113rojamu svara zaudumu. P\u0113c visa j\u016bsu smag\u0101 darba, tiem vajadz\u0113tu uzr\u0101d\u012bt \u0146\u0113m\u0101 veramu zudumu, vai ne? Izr\u0101d\u0101s, ne \u0161odien.<\/p>\n\n\n\n

J\u016bs uzk\u0101pjat uz svariem ar augst\u0101kaj\u0101m cer\u012bb\u0101m vis\u0101 pasaul\u0113, tikai lai tie j\u016bs piln\u012bb\u0101 atraid\u012btu, atkl\u0101jot, ka j\u016bs neesat zaud\u0113ju\u0161i tik pat k\u0101 neko. \u0160is ir br\u012bdis, kura daudzas sievietes iemet dvieli ringa vid\u016b un padodas, kas ir pati liel\u0101k\u0101 svara zaud\u0113\u0161anas k\u013c\u016bda.<\/p>\n\n\n\n

Svara zaud\u0113\u0161ana nevienm\u0113r ir line\u0101ra. Neskatoties uz to, cik \u013coti t\u0101s var j\u016bs aizkaitin\u0101t, konstantas svara sv\u0101rst\u012bbas ir PILN\u012aB\u0100 norm\u0101las! Ar j\u016bsu svariem viss ir k\u0101rt\u012bb\u0101, tie nav salauzti un n\u0113, j\u016bs neuzbaroj\u0101ties par 2 kilogramiem vienas nakts laik\u0101, jo at\u013c\u0101v\u0101ties noties\u0101t \u0161\u0137\u0113l\u012bti picas.<\/p>\n\n\n\n

T\u0101di faktori k\u0101 uz\u0146emt\u0101 n\u0101trija daudzums, laika apst\u0101k\u013ci, vingrojumi, \u0137erme\u0146a \u016bdens daudzums un pat hormoni izraisa svara k\u0101pumus un kritumus. Vairum\u0101 gad\u012bjumu, t\u0101 nav j\u016bsu vaina! Cilv\u0113ka \u0137ermenis ir \u013coti sare\u017e\u0123\u012bta sist\u0113ma, kas m\u0113dz m\u016bs p\u0101rsteigt.<\/p>\n\n\n\n

Ne\u013caujiet svariem sevi kontrol\u0113t!<\/strong><\/h4>\n\n\n\n

Ne\u013caujiet tiem dikt\u0113t j\u016bsu pa\u0161v\u0113rt\u0113jumu, garst\u0101vokli vai likt jums dom\u0101t, ka dar\u0101t kaut ko nepareizi. Ja j\u016bs j\u016btat, ka sv\u0113r\u0161an\u0101s katru dienu ir k\u013cuvusi par stresa avotu, varb\u016bt ir lab\u0101k k\u0101pt uz svariem reizi ned\u0113\u013c\u0101.<\/p>\n\n\n\n

Turpiniet \u0113st pareizi un esiet akt\u012bva. Nezaud\u0113jot tonu svara pa\u0161\u0101 di\u0113tas s\u0101kum\u0101, nenoz\u012bm\u0113, ka jums neizdodas zaud\u0113t lieko svaru. Koncentr\u0113jiet savu ener\u0123iju, lai uzlabotu savu dz\u012bvesveidu un, visticam\u0101k, j\u016bs atkl\u0101siet, ka svara zaud\u0113\u0161ana ir k\u013cuvusi viegl\u0101ka.<\/p>\n\n\n\n

M\u016bsu p\u0113d\u0113jais svara zaud\u0113\u0161anas padoms sieviet\u0113m (un ar\u012b v\u012brie\u0161iem)<\/strong><\/h2>\n\n\n\n

Neesiet p\u0101r\u0101k bargi pret sevi, ja jums neizdodas sasniegt savu m\u0113r\u0137i tik \u0101tri, cik jums to grib\u0113tos. Svara zaud\u0113\u0161ana ir maratons, nevis sprints. Nesal\u012bdziniet sevi ar citiem, jo m\u0113s katrs esam uz savas takas. T\u0101 viet\u0101, skatieties uz to, cik t\u0101lu j\u016bs esat tiku\u0161i. Sviniet katru sasniegumu, jo j\u016bs esat to peln\u012bju\u0161i!<\/p>\n\n\n\n

Atsauces<\/p>\n\n\n\n

(1) Arciero, P J et al. \u201cResting metabolic rate is lower in women than in men.\u201d Journal of applied physiology (Bethesda, Md. : 1985) vol. 75,6 (1993): 2514-20. doi:10.1152\/jappl.1993.75.6.2514<\/p>\n\n\n\n

(2) Khawandanah, Jomana & Tewfik, Ihab. (2016). Fad Diets: Lifestyle Promises and Health Challenges. Journal of Food Research. 5. 80. 10.5539\/jfr.v5n6p80.<\/p>\n\n\n\n

(3) Singh, Minati. \u201cMood, food, and obesity.\u201d Frontiers in psychology vol. 5 925. 1 Sep. 2014, doi:10.3389\/fpsyg.2014.00925<\/p>\n\n\n\n

(4) Liu, Ann G et al. \u201cA healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion.\u201d Nutrition journal vol. 16,1 53. 30 Aug. 2017, doi:10.1186\/s12937-017-0271-4<\/p>\n\n\n\n

(5) United States Department of Agriculture. (n.d.). Dietary reference intakes: Macronutrients.<\/a><\/p>\n\n\n\n

(6) van Anders, Sari M et al. \u201cEffects of gendered behavior on testosterone in women and men.\u201d Proceedings of the National Academy of Sciences of the United States of America vol. 112,45 (2015): 13805-10. doi:10.1073\/pnas.1509591112<\/p>\n","protected":false},"excerpt":{"rendered":"

Daudz\u0101m sieviet\u0113m, svara zaud\u0113\u0161ana \u0161\u0137iet k\u0101 nebeidzama c\u012b\u0146a. \u0160\u0137iet, ka di\u0113tas nekad nedarbojas un treni\u0146i ir p\u0101r\u0101k nogudrino\u0161i. Nepal\u012bdz ar\u012b tas, ka j\u016bs redzat, k\u0101 v\u012brie\u0161i zaud\u0113 svaru daudz \u0101tr\u0101k, nek\u0101 sievietes. \u0160aj\u0101 rakst\u0101, m\u0113s apskat\u012bsim vair\u0101kus svara zaud\u0113\u0161anas padomus sieviet\u0113m, kuri pal\u012bdz\u0113s jums \u0101tr\u0101k sasniegt un saglab\u0101t jums v\u0113lamo svaru! 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