{"id":15384,"date":"2018-12-31T08:19:23","date_gmt":"2018-12-31T08:19:23","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=15384"},"modified":"2018-12-31T08:19:23","modified_gmt":"2018-12-31T08:19:23","slug":"ziemos-meniu","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/ziemos-meniu\/","title":{"rendered":"\u017diemos meniu"},"content":{"rendered":"

Sporto sal\u0117je i\u0161sikelt\u0105 u\u017edavin\u012f bus sunku pasiekti be sveikos ir subalansuotos mitybos. Kadangi daugelio tikslas ir fizinis aktyvumas at\u0161alus orams kei\u010diasi, kartu tur\u0117t\u0173 kisti ir vartojamo maisto racionas. Asmenin\u0117 trener\u0117 ir mitybos specialist\u0117 J\u016brat\u0117 Glio\u017eerien\u0117<\/strong> pataria, k\u0105 \u017eiem\u0105 b\u016btina \u012ftraukti \u012f kasdien\u012f valgiara\u0161t\u012f ir ko vengti. \u201eSvarbiausia \u2013 nepersivalgyti\u201c, \u2013 sako specialist\u0117.<\/p>\n

Skirtumai.<\/strong> Sportuojan\u010dio \u017emogaus mityba \u017eiem\u0105 ir vasar\u0105 skiriasi tuo, kad skiriasi ir tikslas. Art\u0117jant vasarai da\u017eniausiai visi liekn\u0117ja, o \u017eiem\u0105 augina raumenis. \u0160altasis sezonas skiriasi tuo, kad vartojamas didesnis maisto kiekis, o sportuojama ma\u017eesniu intensyvumu. Kai tirpdome riebalus, elgiam\u0117s prie\u0161ingai \u2013 maisto kiekis gerokai suma\u017e\u0117ja, valgome liesesn\u012f maist\u0105, sportuojame intensyviau. \u0160altuoju sezonu svarbu \u012f savo racion\u0105 \u012ftraukti kuo daugiau antioksidantin\u0117mis savyb\u0117mis pasi\u017eymin\u010di\u0173 produkt\u0173, kurie padeda stiprinti imunitet\u0105 ir apsisaugoti nuo per\u0161alimo lig\u0173.<\/p>\n

\"\"<\/p>\n

Pavojai.<\/strong> \u017diem\u0105 reikia nepersistengti treniruojantis. \u0160altuoju metu maistas turi ma\u017eiau vitamin\u0173, mineral\u0173, antioksidant\u0173, tod\u0117l reik\u0117t\u0173 \u0161iek tiek labiau save patausoti, pails\u0117ti, kad nepakirst\u0173 per\u0161alimas ar kitos \u0161altuoju metu kimban\u010dios ligos. Turb\u016bt ne paslaptis, kad sportas vis d\u0117lto k\u016bnui yra stresas, persistengimas treniruojantis gali pakenkti imunitetui. Nuovargis, stresas mus silpnina ir kartu didina tikimyb\u0119 susirgti.<\/p>\n

Vitaminai.<\/strong> \u0160altuoju metu rekomenduojama \u012f racion\u0105 \u012ftraukti raugint\u0173 dar\u017eovi\u0173. Jose, ypa\u010d kop\u016bstuose, gausu vitamino C. Jos gerina vir\u0161kinim\u0105, padeda palaikyti stipr\u0173 imunitet\u0105. Taip pat sportuojantiems \u017emon\u0117ms rekomenduojama vartoti subalansuot\u0105 vitamin\u0173 ir mineral\u0173 kompleks\u0105, \u012ftraukti \u012f savo valgiara\u0161t\u012f imbiero, daugiau \u010desnako ir svog\u016bno.<\/p>\n

\"\"Kaip nepersivalgyti? <\/strong>\u017diem\u0105 norisi riebaus maisto. Ir ne be reikalo. Riebalai yra vienas element\u0173, padedan\u010di\u0173 m\u016bs\u0173 organizmui i\u0161tverti neigiam\u0105 temperat\u016br\u0105 lauke, neleid\u017eian\u010di\u0173 nusilpti imunitetui, saugan\u010di\u0173 nuo lig\u0173. Norint nepersivalgyti b\u016btina kontroliuoti porcij\u0105, prie skanaus ir riebaus k\u0105snelio d\u0117ti kuo daugiau dar\u017eovi\u0173, kad skrandis u\u017esipildyt\u0173 ne tik riebiu, bet ir gerai vir\u0161kinamu maistu.<\/p>\n

Taisykl\u0117s<\/strong>. Kiekvienas \u017emogus turi skirting\u0105 gyvenimo ritm\u0105, pom\u0117gius, tikslus, tod\u0117l n\u0117ra vieno mitybos plano, tinkan\u010dio kiekvienam. Ta\u010diau yra pagrindin\u0117s taisykl\u0117s, kuri\u0173 pravartu laikytis: vartoti pakankamai vandens, valgyti daug dar\u017eovi\u0173 ir vaisi\u0173, nepiktnaud\u017eiauti maistu, maksimaliai suma\u017einti perdirbto maisto savo racione, vengti pada\u017e\u0173 ir gazuot\u0173 g\u0117rim\u0173.<\/p>\n

Tekstas: Lina Motu\u017eyt\u0117<\/em>
\nNuotraukos: i\u0161 asmeninio archyvo<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Sporto sal\u0117je i\u0161sikelt\u0105 u\u017edavin\u012f bus sunku pasiekti be sveikos ir subalansuotos mitybos. Kadangi daugelio tikslas ir fizinis aktyvumas at\u0161alus orams\u2026<\/p>\n","protected":false},"author":9,"featured_media":15385,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[107,44,41],"class_list":["post-15384","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-2019-ziema","tag-mityba","tag-treneris"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/15384","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/comments?post=15384"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/15384\/revisions"}],"predecessor-version":[{"id":15388,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/15384\/revisions\/15388"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/15385"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=15384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=15384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=15384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}