{"id":230606,"date":"2021-05-17T09:00:00","date_gmt":"2021-05-17T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/15-pretiekaisuma-partikas-produkti-kas-jaieklauj-dieta\/"},"modified":"2025-09-05T09:33:27","modified_gmt":"2025-09-05T08:33:27","slug":"15-pretiekaisuma-partikas-produkti-kas-jaieklauj-dieta","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/15-pretiekaisuma-partikas-produkti-kas-jaieklauj-dieta\/","title":{"rendered":"15 pretiekaisuma p\u0101rtikas produkti, kas j\u0101iek\u013cauj di\u0113t\u0101"},"content":{"rendered":"\n\n\n<p>Iekaisums ir b\u016btiska \u0137erme\u0146a im\u016bn\u0101s reakcijas sast\u0101vda\u013ca.J\u016bs par to varat dom\u0101t k\u0101 sava \u0137erme\u0146a veidu, k\u0101 pateikt, ka tas dara savu darbu, c\u012bnoties pret iebruc\u0113jiem, kas ir lieliska lieta! T\u0101tad ak\u016bts vai \u012bslaic\u012bgs iekaisums ir LABS. Bet, kad iekaisums ilgst ilgu laiku, tas k\u013c\u016bst paz\u012bstams k\u0101 hroniskais iekaisums, kas ir slikts, jo tas var izrais\u012bt daudz da\u017e\u0101du vesel\u012bbas probl\u0113mu. Lai gan ir modernas z\u0101les, kas var \u0101rst\u0113t iekaisumu, m\u0113s koncentr\u0113simies uz di\u0113tas pusi. \u0160odien m\u0113s run\u0101sim par top 15 pretiekaisuma p\u0101rtikas produktiem, kas var pal\u012bdz\u0113t regul\u0113t hroniska iekaisuma simptomus.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bet, pirmk\u0101rt, k\u0101di ir vesel\u012bbas riski, k\u0101di tiek saist\u012bti ar hronisku iekaisumu?<\/strong><\/h2>\n\n\n\n<p>Hronisks iekaisums, kas var turpin\u0101ties gadiem ilgi, nopietni apdraud j\u016bsu vesel\u012bbu. Tas krasi palielina daudzu slim\u012bbu risku (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">1, 2<\/a>), ieskaitot:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Otr\u0101 tipa diab\u0113ts<\/td><td>Hipertensija<\/td><td>Artr\u012bts un loc\u012btavu slim\u012bbas<\/td><\/tr><tr><td>Sirds un asinsvadu slim\u012bba<\/td><td>Hroniska nieru slim\u012bba<\/td><td>Depresija<\/td><\/tr><tr><td>Aler\u0123ijas<\/td><td>V\u0113zis<\/td><td>Metaboliskais sindroms<\/td><\/tr><tr><td>Policistisko oln\u012bcu sindroms (PCOS)<\/td><td>Nealkoholisk\u0101 taukaino aknu slim\u012bba (NTAS)<\/td><td>Hroniska obstrukt\u012bva plau\u0161u slim\u012bba (HPOS)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>T\u0101tad, kas \u012bsti sl\u0113pjas aiz hroniska iekaisuma?<\/strong><\/h2>\n\n\n\n<p>Paties\u012bb\u0101, ir vair\u0101ki faktori (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">1, 2<\/a>):<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Di\u0113ta, kas bag\u0101ta ar t\u0101du iekaisumu veicino\u0161u p\u0101rtiku k\u0101 rafin\u0113ti og\u013chidr\u0101ti, cepti \u0113dieni, saldin\u0101ti dz\u0113rieni ar cukuru, soda, sarkan\u0101 ga\u013ca, p\u0101rstr\u0101d\u0101ta ga\u013ca, m\u0101ksl\u012bgie tauksk\u0101bes un augu e\u013c\u013cas.<\/li><li>Vecums<\/li><li>Fizisko aktivit\u0101\u0161u tr\u016bkums<\/li><li>Aptauko\u0161an\u0101s<\/li><li>Sm\u0113\u0137\u0113\u0161ana<\/li><li>Stress<\/li><li>Miega trauc\u0113jumi<\/li><li>Saskarsme ar r\u016bpnieciskajiem pies\u0101r\u0146ot\u0101jiem<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101p\u0113c pretiekaisuma p\u0101rtikas lieto\u0161ana ir oblig\u0101ta tiem, kam ir hronisks iekaisums?<\/strong><\/h2>\n\n\n\n<p>K\u0101 nor\u0101da t\u0101s nosaukums, pretiekaisuma p\u0101rtika ir vesel\u012bga, barojo\u0161a p\u0101rtika, kas samazina iekaisuma l\u012bmeni organism\u0101. Parasti tie ir svaigi p\u0101rtikas produkti, nevis apstr\u0101d\u0101ti p\u0101rtikas produkti. Veseli p\u0101rtikas produkti ir minim\u0101li apstr\u0101d\u0101ti, vienas sast\u0101vda\u013cas p\u0101rtikas produkti, kas nesatur tonnu cukura, piedevas un konservantus. Tie parasti non\u0101k uz galda pa taisno no fermas, joproj\u0101m p\u0101rpilni ar svaigumu, gar\u0161u un bar\u012bbas viel\u0101m!<\/p>\n\n\n\n<p>Pretiekaisuma z\u0101les, piem\u0113ram, kortikostero\u012bdi, patie\u0161\u0101m pal\u012bdz, ta\u010du, ilgsto\u0161i pie ilgsto\u0161as lieto\u0161anas, t\u0101m var b\u016bt daudz nev\u0113lamu blakusefektu (3). T\u0101p\u0113c p\u0101reja uz pretiekaisuma di\u0113tu (piem\u0113ram, Vidusj\u016bras di\u0113tu) ir \u013coti ieteicama ikvienam, kas cie\u0161 no hroniska iekaisuma. Dodot \u0137ermenim pareizo degvielu, tas var nov\u0113rst ilgsto\u0161a iekaisuma rad\u012btos boj\u0101jumus. Tas ir vesel\u012bgs, ilgtermi\u0146a risin\u0101jums!&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101di ir pretiekaisuma p\u0101rtikas produktu piem\u0113ri, kas j\u0101iek\u013cauj di\u0113t\u0101?<\/strong><\/h2>\n\n\n\n<p>\u0160eit ir infografika, kur\u0101 apkopoti da\u017e\u0101di p\u0101rtikas produkti, kas pal\u012bdz c\u012bn\u012bties ar iekaisumu. J\u016bs varat to izdruk\u0101t un n\u0101kamo reizi, kad dodaties uz p\u0101rtikas pre\u010du veikalu, pa\u0146emiet l\u012bdzi \u0161o pretiekaisuma p\u0101rtikas produktu sarakstu!<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/18-latvian-683x1024.png\" alt=\"\" class=\"wp-image-230584\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/18-latvian-683x1024.png 683w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/18-latvian-200x300.png 200w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/18-latvian-768x1152.png 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/18-latvian-600x900.png 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/09\/18-latvian.png 1000w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Aug\u013ci<\/strong><\/h3>\n\n\n\n<p>Ieturot pretiekaisuma di\u0113tu, run\u0101jot par aug\u013ciem, izv\u0113le ir milz\u012bga. Katru dienu \u0113diet da\u017e\u0101dus svaigus aug\u013cus, piem\u0113ram, \u0101bolus, ban\u0101nus, ogas, melones, apels\u012bnus, mango, bumbierus, persikus utt.! Uzturs, kas bag\u0101ts ar aug\u013ciem un d\u0101rze\u0146iem, ir saist\u012bts ar maz\u0101ku hronisku slim\u012bbu un vesel\u012bga svara risku (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">4<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Za\u013cumi<\/strong><\/h3>\n\n\n\n<p>Di\u0113ta, kas bag\u0101ta ar za\u013cumiem, piem\u0113ram, spin\u0101tiem, k\u0101postiem, mangoldiem, rukol\u0101m, sal\u0101tiem, mikroza\u013cumiem, sinepju za\u013cumiem, kolarda za\u013cumiem, k\u0101postiem un \u0160veices mangoldiem, ir saist\u012bta ar C-reakt\u012bvo olbaltumvielu l\u012bme\u0146a pazemin\u0101\u0161anos (CRP ir iekaisuma mar\u0137ieris) k\u0101 ar\u012b beta-karot\u012bna l\u012bme\u0146a paaugstin\u0101\u0161an\u0101s plazm\u0101 (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">5<\/a>). P\u0113tnieki saka, ka \u0161\u0101da veida pretiekaisuma p\u0101rtika pal\u012bdz\u0113s samazin\u0101t da\u017e\u0101du hronisku slim\u012bbu risku, tostarp acu slim\u012bbas, kas saist\u012btas ar iekaisumu, piem\u0113ram, ar vecumu saist\u012bta makulas de\u0123ener\u0101cija, sausas acs un glaukoma (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">6<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u0101r\u0113jie darze\u0146i<\/strong><\/h3>\n\n\n\n<p>Svara zaud\u0113\u0161ana cilv\u0113kiem ar aptauko\u0161anos un lieko svaru ir saist\u012bta ar iekaisuma mar\u0137ieru samazin\u0101\u0161anos (7). Tagad viens no veidiem, k\u0101 zaud\u0113t svaru, ir palielin\u0101t d\u0101rze\u0146u daudzumu. Bet ne visi d\u0101rze\u0146i ir rad\u012bti vien\u0101di. Piem\u0113ram, d\u0101rze\u0146i ar augstu \u0161\u0137iedrvielu saturu un zemu glik\u0113misko slodzi, piem\u0113ram, ziedk\u0101posti, broko\u013ci un briseles k\u0101posti, var pal\u012bdz\u0113t samazin\u0101t svaru, savuk\u0101rt cieti saturo\u0161i d\u0101rze\u0146i, piem\u0113ram, kukur\u016bza, zir\u0146i un kartupe\u013ci, var pan\u0101kt pret\u0113jo (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">8<\/a>).&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pilngraudi<\/strong><\/h3>\n\n\n\n<p>Pilngraudi ir minim\u0101li apstr\u0101d\u0101ti graudi. Tiem ir neskartas visas 3 graudu da\u013cas &#8211; klijas (\u0101r\u0113jais sl\u0101nis), d\u012bglis (embrijs) un endosperms (d\u012bg\u013ca bar\u012bba). Sal\u012bdzinot ar rafin\u0113tiem graudiem, veseli graudi nodro\u0161ina vair\u0101k olbaltumvielu, \u0161\u0137iedrvielu, vitam\u012bnu un miner\u0101lvielu (9). Pilngraudu piem\u0113ri ietver pilngraudu, pilngraudu auzas, gri\u0137us, kvinoju, prosu un br\u016bnos r\u012bsus.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vesel\u012bgie tauki<\/strong><\/h3>\n\n\n\n<p>Vesel\u012bgi tauki, piem\u0113ram, ol\u012bve\u013c\u013ca, kokosriekstu e\u013c\u013ca, avokado e\u013c\u013ca un trekn\u0101s zivis, pal\u012bdz uzlabot jut\u012bbu pret insul\u012bnu, pazemina iekaisuma l\u012bmeni un samazina tauku uzkr\u0101\u0161anos organism\u0101. \u0160\u012bs vesel\u012bg\u0101s e\u013c\u013cas ar\u012b pal\u012bdz samazin\u0101t sirds un asinsvadu slim\u012bbu risku (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">10<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u0101k\u0161augi<\/strong><\/h3>\n\n\n\n<p>T\u0101pat k\u0101 aug\u013ci un d\u0101rze\u0146i, ar\u012b p\u0101k\u0161augi, piem\u0113ram, za\u013cie zirn\u012b\u0161i, l\u0113cas, zemesrieksti, aunazir\u0146i, sojas pupas, mung pupi\u0146as, lima pupas un sviedru zir\u0146i, ir bag\u0101ti ar uzturviel\u0101m. Tie satur lekt\u012bnus un pept\u012bdus, kuriem piem\u012bt pretiekaisuma \u012bpa\u0161\u012bbas. Lai gan tiek teikts, ka lekt\u012bns trauc\u0113 miner\u0101lu uzs\u016bk\u0161anos, ieguvumi iev\u0113rojami p\u0101rsniedz jebkuru risku (turkl\u0101t p\u0101k\u0161augu m\u0113rc\u0113\u0161ana un v\u0101r\u012b\u0161ana tos var deaktiviz\u0113t). P\u0101k\u0161augi un citi lekt\u012bnu saturo\u0161i p\u0101rtikas produkti samazina sirds slim\u012bbu un 2. tipa cukura diab\u0113ta risku (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">11<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2-1024x512.jpg\" alt=\"rieksti ir vesel\u012bgi\" class=\"wp-image-217497\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/08\/2-2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Rieksti<\/strong><\/h3>\n\n\n\n<p>Rieksti, piem\u0113ram, mandeles, pist\u0101cijas, valrieksti, lazdu rieksti un makad\u0101mijas rieksti, ir bag\u0101ti ar omega-3 tauksk\u0101b\u0113m, \u0161\u0137iedrviel\u0101m, magniju un citiem uztura miner\u0101liem un antioksidantiem. Regul\u0101ra riekstu lieto\u0161ana uztur\u0101 tiek saist\u012bta ar zem\u0101ku iekaisuma l\u012bmeni organism\u0101, k\u0101 ar\u012b ar uzlabotu lip\u012bdu profilu, zem\u0101ku asinsspiedienu un samazin\u0101tu rezistenci pret insul\u012bnu (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">12<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>S\u0113klas<\/strong><\/h3>\n\n\n\n<p>\u010cia s\u0113klas, linu s\u0113klas, \u0137irbju s\u0113klas un saulespu\u0137u s\u0113klas ir da\u017ei pretiekaisuma p\u0101rtikas produktu piem\u0113ri \u0161aj\u0101 kategorij\u0101. S\u0113klas ir \u013coti barojo\u0161as, jo t\u0101s satur visas uzturvielas un materi\u0101lus, kas nepiecie\u0161ami, lai att\u012bst\u012btos augos. Uzturs, kas bag\u0101ts ar riekstiem un s\u0113kl\u0101m, var samazin\u0101t slim\u012bbu risku un pagarin\u0101t dz\u012bves ilgumu (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">13<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Putnu ga\u013ca<\/strong><\/h3>\n\n\n\n<p>Sarkan\u0101 ga\u013ca ir bag\u0101ta ar bar\u012bbas viel\u0101m, bet p\u0101r\u0101k daudz t\u0101s \u0113\u0161anas var izrais\u012bt iekaisumu un oksidat\u012bvo stresu, t\u0101d\u0113j\u0101di izraisot da\u017e\u0101das vesel\u012bbas probl\u0113mas (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">14<\/a>). Pretiekaisuma di\u0113t\u0101 lab\u0101k ir izmantot balto ga\u013cu vai, prec\u012bz\u0101k, m\u0101jputnu ga\u013cu, piem\u0113ram, vistu un t\u012btaru. Saska\u0146\u0101 ar p\u0113t\u012bjumu, kas public\u0113ts \u017eurn\u0101l\u0101 Nutrients, balt\u0101s ga\u013cas pat\u0113ri\u0146\u0161 var pat pal\u012bdz\u0113t samazin\u0101t ku\u0146\u0123a v\u0113\u017ea risku (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">15<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>J\u016bras veltis<\/strong><\/h3>\n\n\n\n<p>J\u016bras velt\u0113s, piem\u0113ram, ziv\u012bs un v\u0113\u017eveid\u012bgajos, ir daudz omega-3 tauksk\u0101bju (\u012bpa\u0161i taukain\u0101s ziv\u012bs, piem\u0113ram, las\u012b, tunc\u012b, sard\u012bn\u0113s un skumbrij\u0101), k\u0101 ar\u012b gar\u0161 vitam\u012bnu un miner\u0101lvielu saraksts. Da\u017e\u0101m zivju sug\u0101m ir maz tauku, ta\u010du t\u0101s joproj\u0101m ir \u013coti bag\u0101tas ar bar\u012bbas viel\u0101m (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">16<\/a>). Saska\u0146\u0101 ar Artr\u012bta fonda teikto, \u0113dot 3 l\u012bdz 6 unces tauku zivis, vismaz 2-4 reizes ned\u0113\u013c\u0101, var mazin\u0101t iekaisumu un aizsarg\u0101t sirdi (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">17<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Olas<\/strong><\/h3>\n\n\n\n<p>Olas ir viens no vesel\u012bg\u0101kajiem p\u0101rtikas produktiem uz plan\u0113tas. Galu gal\u0101, ja to atst\u0101s iz\u0161\u0137ilties, tas p\u0101rtaps par dz\u012bvu dz\u012bvnieku! Olas ir lielisks olbaltumvielu, dzelzs, vitam\u012bnu A, B2 un B12, hol\u012bna, cinka un kalcija avots (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">18<\/a>). Saska\u0146\u0101 ar nesen public\u0113to sistem\u0101tisko p\u0101rskatu, ol\u0101m ir gan pro, gan pretiekaisuma darb\u012bba. Starp vesel\u0101m popul\u0101cij\u0101m tam ir iekaisumu veicino\u0161s efekts (kas ir labi, jo ak\u016bts iekaisums ir svar\u012bga im\u016bn\u0101 atbilde!). Tom\u0113r cilv\u0113kiem ar aptauko\u0161anos un lieko svaru pretiekaisuma iedarb\u012bba bija izteikt\u0101ka (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">19<\/a>).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Piena produkti<\/strong><\/h3>\n\n\n\n<p>Piena produkti ir bag\u0101ti ar kalciju un ir paz\u012bstami ar sav\u0101m kaulu veidojo\u0161aj\u0101m \u012bpa\u0161\u012bb\u0101m. Labi piem\u0113ri ir pienu, sviestu, sieru, jogurtu un kr\u0113jumu. 2019. gada sistem\u0101tisks randomiz\u0113to kl\u012bnisko p\u0113t\u012bjumu p\u0101rskats par\u0101d\u012bja, ka piena produktu pat\u0113ri\u0146am bija b\u016btiska pretiekaisuma iedarb\u012bba veseliem indiv\u012bdiem un tiem, kas cie\u0161 no metabolisma sindroma (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">20<\/a>).<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/3-1-6-1024x512.jpg\" alt=\"gar\u0161augi un gar\u0161vielas, piem\u0113ram, kurkum\u012bns un kurkuma, var pal\u012bdz\u0113t c\u012bn\u012bties ar iekaisumu\" class=\"wp-image-190800\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/3-1-6-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/3-1-6-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/3-1-6-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/3-1-6-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/3-1-6.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Gar\u0161augi un gar\u0161vielas<\/strong><\/h3>\n\n\n\n<p>Atsaucoties uz <a href=\"https:\/\/www.britannica.com\/topic\/list-of-herbs-and-spices-2024392\" rel=\"noopener\">Britannica<\/a>, past\u0101v vair\u0101k nek\u0101 70 gar\u0161augu un gar\u0161vielu. Tie ne tikai pie\u0161\u0137ir gar\u0161u m\u016bsu iecien\u012btajiem \u0113dieniem, bet liel\u0101kajai da\u013cai ir ar\u012b ieguvumi vesel\u012bbai, s\u0101kot no pretiekaisuma l\u012bdz antioksidantam un pretmikrobu iedarb\u012bbai. Saska\u0146\u0101 ar sistem\u0101tisku p\u0101rskatu, kas public\u0113ts \u017eurn\u0101l\u0101 Genes and Nutrition, atkl\u0101ja, ka \u0161\u0101diem augiem un gar\u0161viel\u0101m piem\u012bt pretiekaisuma iedarb\u012bba (<a href=\"https:\/\/www.intelligentlabs.org\/anti-inflammatory-foods\/#references\">21<\/a>):<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Kurkum\u012bns<\/td><td>Salvija<\/td><td>Piparm\u0113tra<\/td><\/tr><tr><td>Estragons<\/td><td>Baziliks<\/td><td>P\u0113ters\u012b\u013ci<\/td><\/tr><tr><td>Ingvers<\/td><td>Rozmar\u012bns<\/td><td>\u010cili pipari<\/td><\/tr><tr><td>Oregano<\/td><td>Timi\u0101ns<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Kurkum\u012bns (savienojums, kas atrodams kurkum\u0101) ir \u012bpa\u0161i sp\u0113c\u012bga pretiekaisuma gar\u0161viela. Tom\u0113r vien\u012bg\u0101 kurkuma lieto\u0161anas probl\u0113ma ir t\u0101, ka kurkum\u012bns satur tikai 3% tikai tad, ja to m\u0113ra no kurkumas svara (22). T\u0101tad, ja v\u0113laties izbaud\u012bt kurkum\u012bna ieguvumus vesel\u012bbai, vislab\u0101k to lietot papildin\u0101juma form\u0101, \u012bpa\u0161i <a href=\"https:\/\/eu.intelligentlabs.org\/lv-lv\/meriva-kurkumins-kurkuma-visspecigaka-sastavdala\/\">Meriva kurkum\u012bna<\/a> form\u0101. M\u0113s pied\u0101v\u0101jam divas bez sojas \u0161\u0137irnes: Meriva Kurkum\u012bns <a href=\"https:\/\/eu.intelligentlabs.org\/lv-lv\/produkts\/meriva-kurkumina-fitosoma-500mg\/\">500mg <\/a>un <a href=\"https:\/\/eu.intelligentlabs.org\/lv-lv\/produkts\/meriva-kurkumina-fitosoma-250mg\/\">250mg<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tum\u0161\u0101 \u0161okol\u0101de<\/strong><\/h3>\n\n\n\n<p>Tum\u0161\u0101 \u0161okol\u0101de, iesp\u0113jams, nav ikviena iecien\u012bt\u0101kais \u0161okol\u0101des veids, ta\u010du, run\u0101jot par ieguvumiem vesel\u012bbai, t\u0101 ir daudz vesel\u012bg\u0101ka nek\u0101 t\u0101s \u201cviegl\u0101k\u0101s\u201d m\u0101s\u012bcas. Jebkura \u0161okol\u0101de, kas satur vismaz 70% kakao, tiek uzskat\u012bta par \u201ctum\u0161o\u201d. Tas ir pilns ar antioksidantiem, piem\u0113ram, bioflavono\u012bdiem, resveratrolu un PQQ, kas pal\u012bdz mazin\u0101t iekaisumu un samazina sirds slim\u012bbu risku.&nbsp;(23, 24).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Kaulu buljons<\/h3>\n\n\n\n<p>Ilgi pirms kaulu buljona s\u0101k\u0161anas k\u0101rt\u0101s labsaj\u016btas industrij\u0101, cilv\u0113ki gadsimtiem ilgi dz\u0113ra siltu kaulu buljonu, lai mazin\u0101tu drudzi un saaukst\u0113\u0161anos. Atkar\u012bb\u0101 no izmantot\u0101 kaula veida un pievienotaj\u0101m veggies, \u0161is popul\u0101rais tautas l\u012bdzeklis ir lielisks kolag\u0113na, aminosk\u0101bju un miner\u0101lvielu, piem\u0113ram, kalcija, magnija, k\u0101lija un fosfora avots (25). Bet l\u012bdz \u0161im agr\u012bni p\u0113t\u012bjumi nor\u0101da, ka aminosk\u0101bes glic\u012bns un argin\u012bns atrodas aiz kaulu buljona iesp\u0113jam\u0101s pretiekaisuma iedarb\u012bbas. (26, 27).<\/p>\n\n\n\n<p>\u0160eit ir \u0161o 15 pretiekaisuma p\u0101rtikas produktu kopsavilkums tabul\u0101:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>P\u0101rtikas veids<\/td><td>Piem\u0113ri<\/td><\/tr><tr><td>Aug\u013ci<\/td><td>\u0101boli, ban\u0101ni, ogas, melones, apels\u012bni, mango, bumbieri, persiki<\/td><\/tr><tr><td>Za\u013cumi<\/td><td>spin\u0101ti, k\u0101posti, mangoldi, rukola, sal\u0101ti, mikroza\u013cumi, sinepju za\u013cumi, kolarda za\u013cumi, k\u0101posti, \u0160veices mangoldi<\/td><\/tr><tr><td>D\u0101rze\u0146i<\/td><td>ziedk\u0101posti, broko\u013ci, briseles k\u0101posti<\/td><\/tr><tr><td>Pilngraudi<\/td><td>pilngraudu kvie\u0161i, veselas auzas, gri\u0137i, kvinoja, prosa, br\u016bnie r\u012bsi<\/td><\/tr><tr><td>Vesel\u012bgi tauki<\/td><td>ol\u012bve\u013c\u013ca, kokosriekstu e\u013c\u013ca, avokado e\u013c\u013ca, taukainas zivis<\/td><\/tr><tr><td>P\u0101k\u0161augi<\/td><td>za\u013cie zirn\u012b\u0161i, l\u0113cas, zemesrieksti, aunazir\u0146i, sojas pupas, mung pupi\u0146as, lima pupi\u0146as, saldie zir\u0146i<\/td><\/tr><tr><td>Nuts<\/td><td>almonds, pistachios, walnuts, hazelnuts, macadamia nuts<\/td><\/tr><tr><td>S\u0113klas<\/td><td>\u010dia s\u0113klas, linu s\u0113klas, \u0137irbju s\u0113klas, saulespu\u0137u s\u0113klas<\/td><\/tr><tr><td>Putna ga\u013ca<\/td><td>vistas ga\u013ca, t\u012btars, p\u012ble, zosis, faz\u0101ns<\/td><\/tr><tr><td>Seafood<\/td><td>freshwater fish, saltwater fish, shellfish, octopus, shrimps, crabs<\/td><\/tr><tr><td>Olas<\/td><td>bag\u0101tin\u0101tas ar omega-3 ol\u0101m, gan\u012btas olas, organiskas olas<\/td><\/tr><tr><td>Piena produkti<\/td><td>piens, sviests, siers, jogurts, kr\u0113jums<\/td><\/tr><tr><td>Gar\u0161augi un gar\u0161vielas<\/td><td>kurkum\u012bns, salvija, piparm\u0113tra, estragons, baziliks, p\u0113ters\u012b\u013ci, ingvers, rozmar\u012bns, \u010dili pipari, raudene, timi\u0101ns<\/td><\/tr><tr><td>Tum\u0161\u0101 \u0161okol\u0101de<\/td><td>j\u0101b\u016bt vismaz 70% kakao<\/td><\/tr><tr><td>Kaulu buljons<\/td><td>pagatavots no dz\u012bvnieku kauliem, piem\u0113ram, vistas, liellopa, c\u016bkga\u013cas un pat zivju kauliem<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"512\" src=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99-1024x512.jpg\" alt=\"sieviete dzer za\u013cu sm\u016btiju\" class=\"wp-image-190813\" srcset=\"https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99-1024x512.jpg 1024w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99-300x150.jpg 300w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99-768x384.jpg 768w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99-600x300.jpg 600w, https:\/\/eu.intelligentlabs.org\/wp-content\/uploads\/2025\/07\/4-99.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">K\u0101das ir pretiekaisuma p\u0101rtikas \u0113\u0161anas priek\u0161roc\u012bbas?<\/h2>\n\n\n\n<p>Visi iepriek\u0161 uzskait\u012btie beziekaisuma \u0113dieni ir vesel\u012bgi un gar\u0161\u012bgi. Bet, ja j\u016bsu gar\u0161as k\u0101rpi\u0146as ir smalki noregul\u0113tas, lai nov\u0113rt\u0113tu tikai ceptas, m\u0101ksl\u012bgi saldin\u0101tas un augstas kalorijas \u0161\u0137irnes, tad jums var b\u016bt gr\u016bti piel\u0101goties vesel\u012bgu \u0113dienu dab\u012bgaj\u0101m gar\u0161\u0101m! Cerams, ka zem\u0101k sniegtie ieguvumi pal\u012bdz\u0113s p\u0101rliecin\u0101t j\u016bs p\u0101riet uz di\u0113tu, kas c\u012bn\u012bsies ar iekaisumu.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vesel\u012bgs svars<\/h3>\n\n\n\n<p>At\u0161\u0137ir\u012bb\u0101 no vis\u0101m tuk\u0161aj\u0101m kalorij\u0101m, ko sa\u0146emat daudzos p\u0101rstr\u0101d\u0101tos nev\u0113lamos p\u0101rtikas produktos, katru dienu \u0113dot aug\u013cu un d\u0101rze\u0146u \u0137ekaru, tiek veicin\u0101ts vesel\u012bgs svars (4, 8). P\u0113c tam tas samazin\u0101s pro-iekaisuma mar\u0137ierus, jo svara zudums ir ar\u012b kritisks faktors iekaisuma mazin\u0101\u0161an\u0101 (29)!&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Uzlabo jut\u012bbu pret insul\u012bnu<\/h3>\n\n\n\n<p>Ar vesel\u012bgu tauku inf\u016bziju uztur\u0101 j\u016bs ar\u012b izj\u016btat uzlabo\u0161anos jut\u012bb\u0101 pret insul\u012bnu. Tas liecina par labu j\u016bsu vesel\u012bbai, jo jut\u012bba pret insul\u012bnu pal\u012bdz uzlabot cukura l\u012bmeni asin\u012bs, kas p\u0113c tam samazina 2. tipa diab\u0113ta, PCOS, metabolisk\u0101 sindroma un citu risku. (10, 30).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Samazin\u0101ts da\u017e\u0101du slim\u012bbu risks<\/h3>\n\n\n\n<p>\u0160aj\u0101 rakst\u0101 m\u0113s esam cit\u0113ju\u0161i daudz p\u0113t\u012bjumu, kas apstiprina apgalvojumu, ka pretiekaisuma p\u0101rtikas lieto\u0161ana pal\u012bdz\u0113s samazin\u0101t da\u017e\u0101du hronisku ar iekaisumu saist\u012btu slim\u012bbu risku (4-30).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Lab\u0101ks garast\u0101voklis un ener\u0123ija<\/h3>\n\n\n\n<p>\u0112st vesel\u012bgi ne tikai pazemina hronisku iekaisumu, bet ar\u012b piedz\u012bvo gar\u012bgu piep\u016bli! P\u0113t\u012bjumi liecina, ka past\u0101v pozit\u012bva korel\u0101cija starp laimi un vesel\u012bgu uzturu, kas galvenok\u0101rt sast\u0101v no aug\u013ciem un d\u0101rze\u0146iem (maksim\u0101li laimei j\u0101\u0113d vismaz 3 porcijas dien\u0101)(31)!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vai esat gatavs p\u0101riet uz pretiekaisuma di\u0113tu?<\/h3>\n\n\n\n<p>\u0112dot uzturvielu bl\u012bvus, pretiekaisuma p\u0101rtikas produktus, piem\u0113ram, tos, kurus m\u0113s dal\u012bj\u0101mies iepriek\u0161 min\u0113taj\u0101 pretiekaisuma p\u0101rtikas sarakst\u0101, var rad\u012bt br\u012bnumus j\u016bsu vesel\u012bbai. J\u016bs ne tikai kontrol\u0113jat savu hronisko iekaisumu un samaziniet visu iesp\u0113jamo kait\u0113jumu risku, bet ar\u012b veicat labsaj\u016btu un esat laim\u012bgs!<\/p>\n\n\n\n<p><strong>Atsauces<\/strong><\/p>\n\n\n\n<p>(1) Pahwa R, Goyal A, Bansal P, et al. Chronic Inflammation. [Updated 2020 Nov 20]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493173\/<\/p>\n\n\n\n<p>(2) Furman, David et al. \u201cChronic inflammation in the etiology of disease across the life span.\u201d Nature medicine vol. 25,12 (2019): 1822-1832. doi:10.1038\/s41591-019-0675-0<\/p>\n\n\n\n<p>(3) \u201cCorticosteroids.\u201d Cleveland Clinic, 2020, my.clevelandclinic.org\/health\/drugs\/4812-corticosteroids.<\/p>\n\n\n\n<p>(4) Pem, Dhandevi, and Rajesh Jeewon. \u201cFruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article.\u201d Iranian journal of public health vol. 44,10 (2015): 1309-21.<\/p>\n\n\n\n<p>(5) Schultz, Hannah, et al. \u201cRising Plasma Beta-Carotene Is Associated With Diminishing C-Reactive Protein in Patients Consuming a Dark Green Leafy Vegetable\u2013Rich, Low Inflammatory Foods Everyday (LIFE) Diet.\u201d American Journal of Lifestyle Medicine, 2019, p. 155982761989495. Crossref, doi:10.1177\/1559827619894954.<\/p>\n\n\n\n<p>(6) \u201cStudy Finds Diet Abundant in Leafy Vegetables May Reduce Risk of Diseases Involving Chronic Inflammation \u2013 Penn Medicine.\u201d Penn Medicine, 2020, www.pennmedicine.org\/departments-and-centers\/ophthalmology\/about-us\/news\/department-news\/diet-and-chronic-inflammation.<\/p>\n\n\n\n<p>(7) Bianchi, Vittorio Emanuele. \u201cWeight loss is a critical factor to reduce inflammation.\u201d Clinical nutrition ESPEN vol. 28 (2018): 21-35. doi:10.1016\/j.clnesp.2018.08.007<\/p>\n\n\n\n<p>(8) Bertoia, Monica L., et al. \u201cChanges in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies.\u201d PLOS Medicine, edited by Fahad Razak, vol. 12, no. 9, 2015, p. e1001878. Crossref, doi:10.1371\/journal.pmed.1001878.<\/p>\n\n\n\n<p>(9) \u201cWhat Is a Whole Grain? | The Whole Grains Council.\u201d Oldways Whole Grains Council, 2021, wholegrainscouncil.org\/what-whole-grain.<\/p>\n\n\n\n<p>(10) DiNicolantonio, James J, and James H O\u2019Keefe. \u201cGood Fats versus Bad Fats: A Comparison of Fatty Acids in the Promotion of Insulin Resistance, Inflammation, and Obesity.\u201d Missouri medicine vol. 114,4 (2017): 303-307.<\/p>\n\n\n\n<p>(11) \u201cLectins.\u201d The Nutrition Source, 4 Nov. 2019, www.hsph.harvard.edu\/nutritionsource\/anti-nutrients\/lectins.<\/p>\n\n\n\n<p>(12) Salas-Salvad\u00f3, Jordi et al. \u201cThe effect of nuts on inflammation.\u201d Asia Pacific journal of clinical nutrition vol. 17 Suppl 1 (2008): 333-6.<\/p>\n\n\n\n<p>(13) Tucker, L A. \u201cConsumption of Nuts and Seeds and Telomere Length in 5,582 Men and Women of the National Health and Nutrition Examination Survey (NHANES).\u201d The journal of nutrition, health &amp; aging vol. 21,3 (2017): 233-240. doi:10.1007\/s12603-017-0876-5<\/p>\n\n\n\n<p>(14) Montonen, Jukka et al. \u201cConsumption of red meat and whole-grain bread in relation to biomarkers of obesity, inflammation, glucose metabolism and oxidative stress.\u201d European journal of nutrition vol. 52,1 (2013): 337-45. doi:10.1007\/s00394-012-0340-6<\/p>\n\n\n\n<p>(15) Kim, Seong Rae et al. \u201cEffect of Red, Processed, and White Meat Consumption on the Risk of Gastric Cancer: An Overall and Dose\u207bResponse Meta-Analysis.\u201d Nutrients vol. 11,4 826. 11 Apr. 2019, doi:10.3390\/nu11040826<\/p>\n\n\n\n<p>(16) Oehlenschl\u00e4ger, J\u00f6rg. \u201cSeafood: nutritional benefits and risk aspects.\u201d International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition vol. 82,3 (2012): 168-76. doi:10.1024\/0300-9831\/a000108<\/p>\n\n\n\n<p>(17) \u201cBest Fish for Arthritis | Arthritis Foundation.\u201d Arthritis Foundation, 2021, www.arthritis.org\/health-wellness\/healthy-living\/nutrition\/healthy-eating\/best-fish-for-arthritis.<\/p>\n\n\n\n<p>(18) R\u00e9hault-Godbert, Sophie et al. \u201cThe Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health.\u201d Nutrients vol. 11,3 684. 22 Mar. 2019, doi:10.3390\/nu11030684<\/p>\n\n\n\n<p>(19) Sajadi Hezaveh, Zohreh et al. \u201cEffect of egg consumption on inflammatory markers: a systematic review and meta-analysis of randomized controlled clinical trials.\u201d Journal of the science of food and agriculture vol. 99,15 (2019): 6663-6670. doi:10.1002\/jsfa.9903<\/p>\n\n\n\n<p>(20) Ulven, Stine M et al. \u201cMilk and Dairy Product Consumption and Inflammatory Biomarkers: An Updated Systematic Review of Randomized Clinical Trials.\u201d Advances in nutrition (Bethesda, Md.) vol. 10,suppl_2 (2019): S239-S250. doi:10.1093\/advances\/nmy072<\/p>\n\n\n\n<p>(21) V\u00e1zquez-Fresno, Rosa et al. \u201cHerbs and Spices- Biomarkers of Intake Based on Human Intervention Studies \u2013 A Systematic Review.\u201d Genes &amp; nutrition vol. 14 18. 22 May. 2019, doi:10.1186\/s12263-019-0636-8<\/p>\n\n\n\n<p>(22) Tayyem, Reema F et al. \u201cCurcumin content of turmeric and curry powders.\u201d Nutrition and cancer vol. 55,2 (2006): 126-31. doi:10.1207\/s15327914nc5502_2<\/p>\n\n\n\n<p>(23) Monagas, Maria et al. \u201cEffect of cocoa powder on the modulation of inflammatory biomarkers in patients at high risk of cardiovascular disease.\u201d The American journal of clinical nutrition vol. 90,5 (2009): 1144-50. doi:10.3945\/ajcn.2009.27716<\/p>\n\n\n\n<p>(24) Khan, Nasiruddin et al. \u201cCocoa polyphenols and inflammatory markers of cardiovascular disease.\u201d Nutrients vol. 6,2 844-80. 21 Feb. 2014, doi:10.3390\/nu6020844<\/p>\n\n\n\n<p>(25) Hsu, Der-Jen et al. \u201cEssential and toxic metals in animal bone broths.\u201d Food &amp; nutrition research vol. 61,1 1347478. 18 Jul. 2017, doi:10.1080\/16546628.2017.1347478<\/p>\n\n\n\n<p>(26) Wijnands, Karolina A P et al. \u201cArginine and citrulline and the immune response in sepsis.\u201d Nutrients vol. 7,3 1426-63. 18 Feb. 2015, doi:10.3390\/nu7031426<\/p>\n\n\n\n<p>(27) Razak, Meerza Abdul et al. \u201cMultifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review.\u201d Oxidative medicine and cellular longevity vol. 2017 (2017): 1716701. doi:10.1155\/2017\/1716701<\/p>\n\n\n\n<p>(28) Tsigalou, Christina et al. \u201cMediterranean Diet as a Tool to Combat Inflammation and Chronic Diseases. An Overview.\u201d Biomedicines vol. 8,7 201. 8 Jul. 2020, doi:10.3390\/biomedicines8070201<\/p>\n\n\n\n<p>(29) Bianchi, Vittorio Emanuele. \u201cWeight loss is a critical factor to reduce inflammation.\u201d Clinical nutrition ESPEN vol. 28 (2018): 21-35. doi:10.1016\/j.clnesp.2018.08.007<\/p>\n\n\n\n<p>(30) Freeman AM, Pennings N. Insulin Resistance. [Updated 2020 Jul 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507839\/<\/p>\n\n\n\n<p>(31) Veenhoven, Ruut. \u201cWill Healthy Eating Make You Happier? A Research Synthesis Using an Online Findings Archive.\u201d Applied Research in Quality of Life, 14 Aug. 2019, link.springer.com\/article\/10.1007\/s11482-019-09748-7\/<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Iekaisums ir b\u016btiska \u0137erme\u0146a im\u016bn\u0101s reakcijas sast\u0101vda\u013ca.J\u016bs par to varat dom\u0101t k\u0101 sava \u0137erme\u0146a veidu, k\u0101 pateikt, ka tas dara savu darbu, c\u012bnoties pret iebruc\u0113jiem, kas ir lieliska lieta! T\u0101tad ak\u016bts vai \u012bslaic\u012bgs iekaisums ir LABS. Bet, kad iekaisums ilgst ilgu laiku, tas k\u013c\u016bst paz\u012bstams k\u0101 hroniskais iekaisums, kas ir slikts, jo tas var 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