{"id":230580,"date":"2021-03-22T08:00:00","date_gmt":"2021-03-22T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/veseligu-edienu-miti-7-produkti-kas-nemaz-nav-veseligi\/"},"modified":"2021-03-22T08:00:00","modified_gmt":"2021-03-22T08:00:00","slug":"veseligu-edienu-miti-7-produkti-kas-nemaz-nav-veseligi","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/veseligu-edienu-miti-7-produkti-kas-nemaz-nav-veseligi\/","title":{"rendered":"Vesel\u012bgu \u0112dienu M\u012bti: 7 Produkti Kas Nemaz Nav Vesel\u012bgi!"},"content":{"rendered":"\n

P\u0101r\u0101k sen m\u0113s esam maldin\u0101ti par \u0113dienu, ko lietojam uztur\u0101. Ra\u017eot\u0101ji slav\u0113 zema tauku satura di\u0113tu <\/em>un viegl\u0101s <\/em>opcijas, kas parasti tiek pamat\u012bgi iepriek\u0161 p\u0101rst\u0101d\u0101tas un pieb\u0101ztas ar saldin\u0101t\u0101jiem, cukuru un cit\u0101m piedav\u0101m. Galu gal\u0101, \u0161ie \u0113dieni nesag\u0101d\u0101 tik daudz s\u0101ta saj\u016btas k\u0101 to or\u0123in\u0101l\u0101s versijas, t\u0101d\u0113\u013c m\u0113s m\u0113dzam \u0113st liel\u0101kas porcijas, lai justos pa\u0113du\u0161i, liekot svariem r\u0101d\u012bt arvien liel\u0101kus skait\u013cus. T\u0101tad, kuri no \u0161iem \u0113dieniem, kurus d\u0113v\u0113 par vesel\u012bgiem, t\u0101di paties\u012bb\u0101 nav? Turpiniet las\u012bt, lai uzzin\u0101tu, kuri 7 vesel\u012bgi produkti ir m\u012bti (#7 laikam ir vismaz\u0101k zin\u0101mais!).<\/p>\n\n\n\n

Nevesel\u012bgs produkts #1: Aug\u013cu sula<\/strong><\/h2>\n\n\n\n

Varb\u016bt j\u016bs dom\u0101jat, ka c\u012bt\u012bgi sekojat vesel\u012bgam dz\u012besveidam, izv\u0113loties apels\u012bnu sulu limon\u0101des viet\u0101, bet paties\u012bb\u0101, k\u0101 viens t\u0101 otrs ir tikai cukurains \u016bdens. Kad no aug\u013ciem spie\u017e sulu, visas \u0161\u0137iedrvielas, kas veicina j\u016bsu zarnu vesel\u012bbu un regul\u0113 uzturvielu absorb\u0101ciju j\u016bsu asinsrit\u0113, tiek izmestas miskast\u0113.<\/p>\n\n\n\n

Tas noz\u012bm\u0113, ka gl\u0101ze sulas satur liel\u0101ko da\u013cu no aug\u013ca kalorij\u0101m, bet t\u0101 nerada t\u0101du s\u0101ta saj\u016btu. T\u0101d\u0113\u013c ir \u013coti viegli izdzert 5 apels\u012bniem ekvivalentu sulas daudzumu, bet diez vai jums izdotos ap\u0113st 5 apels\u012bnus vien\u0101 pieg\u0101jien\u0101.<\/p>\n\n\n\n

 Ko lab\u0101k dzert t\u0101 viet\u0101?<\/p>\n\n\n\n

Pam\u0113\u0123iniet lietot Nutribullet blenderi vai l\u012bdz\u012bgu ier\u012bci, kas pagatavo sulu, taj\u0101 iek\u013caujot visus aug\u013ca \u0161\u0137iedrainos labumus. Vai ar\u012b, v\u0113l lab\u0101k, vienk\u0101r\u0161i dzeriet \u016bdeni, bet aug\u013cus un d\u0101rze\u0146us \u0113diet veselus.<\/p>\n\n\n\n

\"Izvairieties<\/figure>\n\n\n\n

Nevesel\u012bgs produkts #2: Zema tauku satura jogurts<\/strong><\/h2>\n\n\n\n

J\u0101, jogurts ir gar\u0161\u012bgs, bet tas nav tik vesel\u012bgs, k\u0101 jums varb\u016bt \u0161\u0137iet. L\u016bk k\u0101d\u0113\u013c \u0161\u012b gard\u0101 uzkoda ir nok\u013cuvusi m\u016bsu vesel\u012bgo \u0113dienu m\u012btu sarakst\u0101:<\/p>\n\n\n\n

Kad ra\u017eot\u0101ji iz\u0146em taukus no jogurta, tie m\u0113dz to pieb\u0101zt ar cukuru un m\u0101ksl\u012bgaj\u0101m pildviel\u0101m, lai kompens\u0113tu gar\u0161as un bag\u0101t\u0101s tekst\u016bras zudumus. Daudzi \u201cvesel\u012bgie\u201d jugurti paties\u012bb\u0101 satur vair\u0101k cukura, nek\u0101 saldie pudi\u0146i un \u0161okol\u0101des deserti, kas tiek uzskat\u012bti par \u012bstu gardumm\u012b\u013cu na\u0161\u0137iem. Uzman\u012bgi iepaz\u012bstieties ar eti\u0137et\u0113m un atsakieties no visiem produktiem, kuru cukura sast\u0101vs gramos veido divciparu skaitli.<\/p>\n\n\n\n

Ar ko tos aizvietot? <\/p>\n\n\n\n

To viet\u0101 izv\u0113lieties dab\u012bgos grie\u0137u jogurtus, jo tie satur maz\u0101k cukura. J\u016bs varat tiem pat pievienot ogas, riekstus vai s\u0113klas, ja v\u0113laties vair\u0101k tekst\u016bras vai gar\u0161as.<\/p>\n\n\n\n

Vai ar\u012b, ja j\u016bs \u0113dat jogurtu t\u0101d\u0113\u013c, ka tas ir probiotiku avots, apsveriet iesp\u0113ju t\u0101 viet\u0101 lietot augstas kvalit\u0101tes probiotiku uztura bag\u0101tin\u0101t\u0101ju<\/a>. Iepaz\u012bstieties ar m\u016bsu probiotiku ce\u013cvedi<\/a>, ja v\u0113laties uzzin\u0101t vair\u0101k par to, k\u0101 \u0161\u012bs bakt\u0113rijas darbojas.<\/p>\n\n\n\n

Nevesel\u012bgs produkts #3: Granola<\/strong><\/h2>\n\n\n\n

Granola tika slav\u0113ta k\u0101 vesel\u012bga brokastu izv\u0113le se\u0161desmitajos un septi\u0146desmitajos gados. T\u0101 bija vesel\u012bg\u0101 hipiju opcija brokast\u012bm. Saturot pilngradus un riekstus, t\u0101 dro\u0161i vien ir vesel\u012bg\u0101ka par ar cukuru p\u0101rpild\u012btaj\u0101m brokastu p\u0101rsl\u0101m.<\/p>\n\n\n\n

Neskatoties uz to, vairums granolu satur daudz tauku un pievienotu cukuru, t\u0101d\u0113\u013c j\u016bs tik pat labi var\u0113tu brokast\u012bs \u0113st cukurot\u0101s p\u0101rslas! Granola var satur\u0113t milz\u012bgu daudzumu kaloriju, t\u0101d\u0113\u013c to lab\u0101k ir baud\u012bt uzman\u012bgi, k\u0101 na\u0161\u0137i retiem gad\u012bjumiem.<\/p>\n\n\n\n

Ko lietot t\u0101s viet\u0101?<\/p>\n\n\n\n

Ja j\u016bs dievin\u0101t granolu, m\u0113\u0123iniet to uztais\u012bt pa\u0161i, lai j\u016bs var\u0113tu kontrol\u0113t cukura un e\u013c\u013cas daudzumus. Pam\u0113\u0123iniet to bag\u0101tin\u0101t ar grie\u0137u jogurtu kop\u0101 ar og\u0101m, lai rad\u012btu malt\u012bti ar augst\u0101ku olbaltumvielu sast\u0101vu (un maz\u0101k pievienoto cukuru).<\/p>\n\n\n\n

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

Nevesel\u012bgs produkts #4: Zema tauku satura maiz\u012b\u0161u sm\u0113res<\/strong><\/h2>\n\n\n\n

Ja j\u016bs uz sviestmaiz\u0113m sm\u0113r\u0113jat margar\u012bnu vai zema tauku satura sm\u0113res, jo uzskat\u0101t to par vesel\u012bg\u0101ku alternat\u012bvu sviestam, p\u0101rtrauciet to dar\u012bt. Daudzi no \u0161iem produktiem satur trans-taukus, kas tiek saist\u012bti ar augst\u0101ku sirds saslim\u0161anu un v\u0113\u017ea risku (1).<\/p>\n\n\n\n

Nevesl\u012bgu sm\u0113ru sm\u0113r\u0113\u0161anas viet\u0101\u2026<\/p>\n\n\n\n

Vai nu \u0113diet maizi sausu, vai ar\u012b uzsm\u0113r\u0113jiet mazliet sviestu. <\/p>\n\n\n\n

Nevesel\u012bgs produkts #5: Rupjmaize <\/strong><\/h2>\n\n\n\n

Daudzi uzskata, ka rafin\u0113ti milti ir tik pat kait\u012bgi k\u0101 cukurs. Paties\u012bb\u0101, kad rafin\u0113tos miltus p\u0101rstr\u0101d\u0101 m\u016bsu gremo\u0161anas sist\u0113ma, tie ieg\u016bst aptuveni t\u0101du pa\u0161u uzturvielu sast\u0101vu k\u0101 cukurs. Reiz\u0113m rupjmaizes klaips ir tikai baltmaize, kurai ir pievienotas kr\u0101svielas. (Neviens nekad neiedom\u0101sies, ka baltmaize ir pieskait\u0101ma vesel\u012bbas m\u012btiem, jo t\u0101s nevesel\u012bg\u0101s \u012bpa\u0161\u012bbas jau sen ir labi zin\u0101mas).<\/p>\n\n\n\n

Labi, bet k\u0101 ir ar \u201cbag\u0101tin\u0101to\u201d rupjmaizi?<\/p>\n\n\n\n

\u201cBag\u0101tin\u0101t\u0101\u201d rupjmaize parasti noz\u012bm\u0113, ka t\u0101s uzturv\u0113rt\u012bba ir zudusi ra\u017eo\u0161anas proces\u0101. V\u0113l\u0101k, mikrouzturvielu saturs tiek m\u0101ksl\u012bgi paaugstin\u0101ts, lai kompens\u0113tu zaudeto.<\/p>\n\n\n\n

Vai pilngraudu maize ir lab\u0101ka alternat\u012bva?<\/p>\n\n\n\n

Pilngraudu maize noteikti var b\u016bt vesel\u012bga, bet v\u0101rda \u201cpilngraudu\u201d defin\u012bcija ir visai problem\u0101tiska, t\u0101 k\u0101 daudzi pilngraudu produkti satur maz \u0161\u0137iedru. Piem\u0113ram, jums vajadz\u0113tu ap\u0113st 16 \u0161\u0137\u0113les pilngraudu rupjmaizes, lai sasniegtu ieteicamo ikdienas \u0161\u0137iedru devu. Lab\u0101k ieg\u016bt \u0161\u0137iedras, lietojot uztur\u0101 vair\u0101k aug\u013cu un d\u0101rze\u0146u (2).<\/p>\n\n\n\n

\"Daudzi<\/figure>\n\n\n\n

Nevesel\u012bgs produkts #6: Zema tauku satura gatav\u0101s malt\u012btes<\/strong><\/h2>\n\n\n\n

T\u0101s \u0161\u0137iet k\u0101 perfekts risin\u0101jums aiz\u0146emtiem di\u0113tu sekot\u0101jiem. T\u0101s raksturo \u0101tra pagatavo\u0161ana, sabalans\u0113ts uzturvielu daudzums, zems tauku saturs un ar\u012b att\u0113li uz iepakojumiem izskat\u0101s k\u0101rdino\u0161i. Neskatoties uz to, \u0161\u012bs malt\u012btes bie\u017ei ir pieb\u0101ztas ar s\u0101li, cukuru un rafin\u0101tajiem og\u013chidr\u0101tiem. Varb\u016bt t\u0101s nesatur daudz kaloriju, bet t\u0101m ar\u012b ir zem\u0101ka uzturv\u0113rt\u012bba.<\/p>\n\n\n\n

Ko \u0113st to viet\u0101?<\/p>\n\n\n\n

Sagatavojiet pa\u0161i savas malt\u012bes iepriek\u0161. \u0160\u0101di jums b\u016bs liel\u0101ka kontrole p\u0101r to, kas iek\u013c\u016bst j\u016bsu \u0113dien\u0101. Papildus tam, j\u016bs pat ietaup\u012bsiet zin\u0101mu naudas summu, jo var\u0113siet ieg\u0101d\u0101ties produktus vairum\u0101 un gatavot tos vair\u0101k\u0101m dien\u0101m!<\/p>\n\n\n\n

Nevesel\u012bgs produkts #7: Agaves nekt\u0101rs<\/strong><\/h2>\n\n\n\n

Daudzi cilv\u0113ki ir p\u0101rst\u0101ju\u0161i lietot balto cukuru un t\u0101 viet\u0101 mekl\u0113 alternat\u012bvas saldin\u0101\u0161anas produktus. Agaves nekt\u0101rs<\/a> izskat\u0101s p\u0113c vesel\u012bgas, dab\u012bgas alternat\u012bvas. Par sp\u012bti tam, agave tipiski satur vair\u0101k kaloriju, k\u0101 cukurs un da\u017eos z\u012bmolos ir ar\u012b augsti fruktozes l\u012bme\u0146i!<\/p>\n\n\n\n

Ko lietot t\u0101 viet\u0101?<\/p>\n\n\n\n

Run\u0101jot par na\u0161\u0137iem, vislab\u0101k ir \u0113st nelielas porcijas, nek\u0101 m\u0113\u0123in\u0101t atrast \u201cvesel\u012bg\u0101kas\u201d alternat\u012bvas. Ja j\u016bs mekl\u0113jat vesel\u012bgas receptes, kur\u0101s netiek lietots agavas nekt\u0101r vai jebk\u0101ds cits og\u013chidr\u0101tu saldin\u0101t\u0101js, izm\u0113\u0123iniet m\u016bsu Inteli\u0123ento Keto<\/a>.<\/p>\n\n\n\n

Nosl\u0113gum\u0101<\/strong><\/h2>\n\n\n\n

M\u0113s ar jums esam dal\u012bju\u0161ies 7 vesel\u012bgu \u0113dienu m\u012btos, bet noteikti t\u0101du ir v\u0113l! T\u0101d\u0113\u013c rakstiet koment\u0101ros zem\u0101k, vai j\u016bs zin\u0101t v\u0113l k\u0101du nevesel\u012bgu \u0113dienu, ko daudzi cilv\u0113ki uzskata par vesel\u012bgu (bet tas par visiem 100% t\u0101ds nav).<\/p>\n\n\n\n

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

(1) de Souza, Russell J et al. \u201cIntake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies.\u201d BMJ (Clinical research ed.)<\/em> vol. 351 h3978. 11 Aug. 2015, doi:10.1136\/bmj.h3978<\/p>\n\n\n\n

(2) Moyer, Melinda Wenner, and Melinda Wenner Moyer. \u201cWhole-Grain Foods Not Always Healthful.\u201d Scientific American<\/em>, 25 July 2013, www.scientificamerican.com\/article\/whole-grain-foods-not-always-healthful<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

P\u0101r\u0101k sen m\u0113s esam maldin\u0101ti par \u0113dienu, ko lietojam uztur\u0101. Ra\u017eot\u0101ji slav\u0113 zema tauku satura di\u0113tu un viegl\u0101s opcijas, kas parasti tiek pamat\u012bgi iepriek\u0161 p\u0101rst\u0101d\u0101tas un pieb\u0101ztas ar saldin\u0101t\u0101jiem, cukuru un cit\u0101m piedav\u0101m. Galu gal\u0101, \u0161ie \u0113dieni nesag\u0101d\u0101 tik daudz s\u0101ta saj\u016btas k\u0101 to or\u0123in\u0101l\u0101s versijas, t\u0101d\u0113\u013c m\u0113s m\u0113dzam \u0113st liel\u0101kas porcijas, lai justos pa\u0113du\u0161i,…<\/p>\n","protected":false},"author":2,"featured_media":150746,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[2958],"tags":[],"coauthors":[],"class_list":["post-230580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uzturs"],"taxonomy_info":{"category":[{"value":2958,"label":"Uzturs"}]},"featured_image_src_large":["https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/lebensmittel-mythen-7-lebensmittel-die-in-wirklichkeit-gar-nicht-gesund-sind-01-1024x512.jpg",1024,512,true],"author_info":{"display_name":"David Pashley","author_link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/author\/david\/"},"comment_info":0,"category_info":[{"term_id":2958,"name":"Uzturs","slug":"uzturs","term_group":0,"term_taxonomy_id":2958,"taxonomy":"category","description":"","parent":0,"count":42,"filter":"raw","cat_ID":2958,"category_count":42,"category_description":"","cat_name":"Uzturs","category_nicename":"uzturs","category_parent":0}],"tag_info":false,"wpml":{"language":"lv-lv","is_original":false,"original_post_id":131091,"translations":{"bg-bg":{"id":225698,"language":"bg-bg","is_original":false},"cs-cz":{"id":219345,"language":"cs-cz","is_original":false},"da-dk":{"id":222390,"language":"da-dk","is_original":false},"de-at":{"id":169922,"language":"de-at","is_original":false},"de-de":{"id":71385,"language":"de-de","is_original":false},"el-cy":{"id":229450,"language":"el-cy","is_original":false},"el-gr":{"id":228375,"language":"el-gr","is_original":false},"en-gb":{"id":131091,"language":"en-gb","is_original":true},"en-ie":{"id":164666,"language":"en-ie","is_original":false},"en-mt":{"id":165874,"language":"en-mt","is_original":false},"es-es":{"id":78834,"language":"es-es","is_original":false},"et-ee":{"id":230238,"language":"et-ee","is_original":false},"fi-fi":{"id":238621,"language":"fi-fi","is_original":false},"fr-fr":{"id":129403,"language":"fr-fr","is_original":false},"hu-hu":{"id":225140,"language":"hu-hu","is_original":false},"it-it":{"id":71778,"language":"it-it","is_original":false},"lt-lt":{"id":233374,"language":"lt-lt","is_original":false},"lv-lv":{"id":230580,"language":"lv-lv","is_original":false},"nl-be":{"id":217797,"language":"nl-be","is_original":false},"nl-nl":{"id":178202,"language":"nl-nl","is_original":false},"pl-pl":{"id":191514,"language":"pl-pl","is_original":false},"pt-pt":{"id":168464,"language":"pt-pt","is_original":false},"ro-ro":{"id":237542,"language":"ro-ro","is_original":false},"sk-sk":{"id":238162,"language":"sk-sk","is_original":false},"sl-si":{"id":238968,"language":"sl-si","is_original":false},"sv-se":{"id":223161,"language":"sv-se","is_original":false}}},"_links":{"self":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts\/230580","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/comments?post=230580"}],"version-history":[{"count":0,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/posts\/230580\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/media\/150746"}],"wp:attachment":[{"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/media?parent=230580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/categories?post=230580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/tags?post=230580"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/eu.intelligentlabs.org\/lv-lv\/wp-json\/wp\/v2\/coauthors?post=230580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}