{"id":17944,"date":"2020-05-13T10:26:03","date_gmt":"2020-05-13T10:26:03","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=17944"},"modified":"2020-05-13T10:26:03","modified_gmt":"2020-05-13T10:26:03","slug":"5-maistingi-produktai-sportuojantiems","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/5-maistingi-produktai-sportuojantiems\/","title":{"rendered":"5 maistingi produktai sportuojantiems"},"content":{"rendered":"<p>Maistas, pasak sporto mitybos specialist\u0173 Barbar\u2018os Lewin and Jill Pluhar, siekiant sportini\u0173 rezultat\u0173, tur\u0117t\u0173 b\u016bti sureik\u0161minamas kur kas da\u017eniau, nei tik i\u0161\u0117jus i\u0161 sporto sal\u0117s ar ruo\u0161iantis var\u017eyboms. Atletai tur\u0117t\u0173 s\u0105moningai \u017ei\u016br\u0117ti \u012f kiekvien\u0105 savo patiekal\u0105 ar u\u017ekand\u012f, \u012f savo maisto racion\u0105 \u012ftraukdami kuo daugiau neapadoroto bei nat\u016bralaus maisto ir aplenkiant maisto gamintoj\u0173 paruo\u0161tus patiekalus. Pateikiame jums penkis sportinink\u0173 m\u0117gstamus produktus ir patarimus, kaip i\u0161 j\u0173 gauti maksimalios maistin\u0117s naudos.<\/p>\n<p><strong>Bolivin\u0117 balanda<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-17945\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/05\/Bolivine.jpg\" alt=\"\" width=\"640\" height=\"360\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/05\/Bolivine.jpg 640w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/05\/Bolivine-600x338.jpg 600w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Bolivin\u0117 balanda savyje turi beveik dvigubai daugiau baltym\u0173 (8 gramai viename puodelyje) nei gr\u016bdai (i\u0161 ties\u0173 bolivin\u0117 balanda yra daigintos s\u0117klos \u2013 red. p.). Taip pat tai vienintelis maisto produktas, kuriame yra vis\u0173 devyni\u0173 nepakei\u010diam\u0173 aminor\u016bg\u0161\u010di\u0173, taip reikaling\u0173, norint suformuoti raumenis ir atsigauti po sunki\u0173 treniruo\u010di\u0173. Bolivin\u0117 balanda taip pat yra puikus skaidul\u0173 ir angliavandeni\u0173 \u0161altinis. Pagardinta cinamonu ir medumi, ji puikiai tinka pusry\u010diams, o pas\u016bdyta gali b\u016bti patiekta vietoje makaron\u0173, ry\u017ei\u0173 ar kit\u0173 kruop\u0173. Taip pat tai puiki salot\u0173 sudedamoji dalis<\/p>\n<p><strong>Uogos<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-17946\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/05\/food-forest-blueberries-raspberries-87818-1200x800.jpg\" alt=\"\" width=\"1200\" height=\"800\" \/><\/p>\n<p>Uogos yra vienas geriausi\u0173 antioksidant\u0173 ir A, C bei E vitamin\u0173 \u0161altinis, kurie padeda apsisaugoti nuo oksidacinio streso bei laisv\u0173j\u0173 radikal\u0173, susidaran\u010di\u0173 organizme intensyvaus fizinio kr\u016bvio metu. Rinkit\u0117s ry\u0161ki\u0173 spalv\u0173 uogas: gervuoges, avietes, m\u0117lynes, nes jos turi daugiau fitochemini\u0173 (augaluose randam\u0173 nat\u016brali\u0173 chemini\u0173 med\u017eiag\u0173, saugan\u010di\u0173 mus nuo oksidacini\u0173 pa\u017eeidim\u0173) ir kit\u0173 apsaugini\u0173 med\u017eiag\u0173. Ir dar \u2013 valgykite \u012fvairi\u0173 spalv\u0173 uog\u0173 ir vaisi\u0173 \u2013 tai u\u017etikrins, kad gausite skirting\u0173 antioksidant\u0173 ir maistini\u0173 med\u017eiag\u0173. D\u0117kite uog\u0173 \u012f savo pusry\u010di\u0173 dribsnius, gaminkite i\u0161 j\u0173 glotnu\u010dius arba valgykite jas tiesiog sveikas.<\/p>\n<p><strong>La\u0161i\u0161a<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-17948\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/05\/photo-of-sliced-salmon-3296279-e1589365352907-1200x1006.jpg\" alt=\"\" width=\"1200\" height=\"1006\" srcset=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/05\/photo-of-sliced-salmon-3296279-e1589365352907-1200x1006.jpg 1200w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/05\/photo-of-sliced-salmon-3296279-e1589365352907-600x503.jpg 600w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/05\/photo-of-sliced-salmon-3296279-e1589365352907-768x644.jpg 768w, https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2020\/05\/photo-of-sliced-salmon-3296279-e1589365352907.jpg 1499w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>Riebios \u017euvys, tokios kaip la\u0161i\u0161a, skumbr\u0117 ar up\u0117takis, yra puik\u016bs lies\u0173 baltym\u0173 ir omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 \u0161altiniai. \u0160ios med\u017eiagos padeda suma\u017einti u\u017edegim\u0105 bei padeda u\u017ekirsti keli\u0105 \u0161irdies ir kraujagysli\u0173 sistemos l\u0117tin\u0117ms ligoms. Deja, veislin\u0117s la\u0161i\u0161os paprastai turi v\u0117\u017e\u012f sukelian\u010di\u0173 chemini\u0173 ter\u0161al\u0173, tod\u0117l da\u017eniau vartokite konservuot\u0105 laukini\u0173 la\u0161i\u0161\u0173 m\u0117s\u0105. D\u0117kite j\u0105 \u012f sriubas, salotas ar makaronus. Dauguma ekspert\u0173 sutinka, kad vir\u0161 200 gr j\u016bros g\u0117rybi\u0173 per savait\u0119 yra u\u017etenkamas kiekis, kad organizme skland\u017eiai vykt\u0173 prie\u0161u\u017edegiminiai procesai.<\/p>\n<p><strong>Ank\u0161tin\u0117s dar\u017eov\u0117s<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-17949\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/05\/red-seed-lot-1313643-1200x900.jpg\" alt=\"\" width=\"1200\" height=\"900\" \/><\/p>\n<p>Tai puikus augalini\u0173 baltym\u0173 \u0161altinis, ypa\u010d tinkantis vegetarams ir veganams. Ank\u0161tin\u0117s dar\u017eov\u0117s, tokios kaip: soj\u0173 pupeles (ir tofu), l\u0119\u0161iai, \u017eirniai ir visos pupeli\u0173 veisl\u0117s (baltos, juodos, raudonos, d\u0117m\u0117tosios ir t.t.) skirtingai nuo gyvulini\u0173 baltym\u0173, neturi so\u010di\u0173j\u0173 riebal\u0173. Be to, ank\u0161tin\u0117s dar\u017eov\u0117s yra puikus skaidul\u0173 \u0161altinis, kuris gali pad\u0117ti ilgiau jaustis sotiems. D\u0117kite ank\u0161tines dar\u017eoves \u012f salotas, gaminkite humus\u0105, pupeli\u0173 \u010dili sriub\u0105 ar tro\u0161kin\u012f, ank\u0161tini\u0173 kotletus ir t.t.<\/p>\n<p><strong>Bananai<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-17947\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/05\/photo-of-peeled-banana-on-yellow-plate-and-background-2872767-1200x1200.jpg\" alt=\"\" width=\"1200\" height=\"1200\" \/><\/p>\n<p>Bananai yra puikus lengvai vir\u0161kinamo cukraus ir nat\u016brali\u0173 elektrolit\u0173 \u0161altinis. Tai nat\u016brali neapdorota alternatyva baton\u0117liams ar geliams, skirtiems atstatyti greit\u0173j\u0173 angliavandeni\u0173 kiek\u012f. O taip pat viename vidutiniame banane yra 422 mg kalio. Fizinio kr\u016bvio metu mes i\u0161prakaituojame nema\u017eai kalio ir tod\u0117l svarbu j\u012f kuo grei\u010diau atstatyti \u2013 kalis padeda sureguliuoti skys\u010di\u0173 balans\u0105 ir u\u017ekirsti keli\u0105 raumen\u0173 m\u0117\u0161lungiui bei spazmams.<\/p>\n<p><em>Paruo\u0161ta pagal: outsideonline.com<\/em><br \/>\n<em>Nuotraukos: Shutterstock, pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maistas, pasak sporto mitybos specialist\u0173 Barbar\u2018os Lewin and Jill Pluhar, siekiant sportini\u0173 rezultat\u0173, tur\u0117t\u0173 b\u016bti sureik\u0161minamas kur kas da\u017eniau, nei\u2026<\/p>\n","protected":false},"author":9,"featured_media":17946,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[44],"class_list":["post-17944","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gyvenimo-budas","tag-mityba"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17944","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=17944"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17944\/revisions"}],"predecessor-version":[{"id":17950,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/17944\/revisions\/17950"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/17946"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=17944"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=17944"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=17944"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}