{"id":19219,"date":"2020-12-23T09:04:09","date_gmt":"2020-12-23T09:04:09","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lit\/?p=19219"},"modified":"2020-12-23T09:04:38","modified_gmt":"2020-12-23T09:04:38","slug":"koks-turetu-buti-sportininku-svenciu-stalas-kad-skrandis-padekotu","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/koks-turetu-buti-sportininku-svenciu-stalas-kad-skrandis-padekotu\/","title":{"rendered":"Koks tur\u0117t\u0173 b\u016bti sportinink\u0173 \u0161ven\u010di\u0173 stalas, kad skrandis pad\u0117kot\u0173?"},"content":{"rendered":"<p>K\u016b\u010di\u0173 ir Kal\u0117d\u0173 vai\u0161\u0117s \u2013 i\u0161\u0161\u016bkis ir tiems, kurie pernelyg taisyklingai nesimaitina kasdien. K\u0105 jau kalb\u0117ti apie tvarkingai valgan\u010dius sportininkus. Kaip pakilti nuo \u0161ven\u010di\u0173 stalo neapsunkus, nakt\u012f nesapnuoti ko\u0161mar\u0173 ir nesigriebti vir\u0161kinim\u0105 lengvinan\u010di\u0173 table\u010di\u0173? T\u0105 puikiai i\u0161mano \u201eImpuls\u201c dietistas, mitybos specialistas <strong>Lukas Jali\u016bnas<\/strong>.<\/p>\n<p><strong>Kuo sportinink\u0173 \u0161ven\u010di\u0173 stalas skiriasi nei vis\u0173 kit\u0173?<\/strong><\/p>\n<p>Sportininkai \u012fprat\u0119 prie savo individualios mitybos, tod\u0117l da\u017enas ir ant \u0161venti\u0161ko stalo ar puotoje bando rasti ka\u017ek\u0105, kuo maitinasi kasdien. Sportuojantis \u017emogus automati\u0161kai \u012f maist\u0105 \u017ei\u016bri skirtingai nei bet kuris kitas, kuris neturi specialaus mitybos plano, nusistatyt\u0173 rib\u0173. Kitaip sakant, tie, kurie sportuoja, matydami patiekalus, bando juose atpa\u017einti atskiras maisto med\u017eiagas \u2013 angliavandenius, baltymus, riebalus ir surinkti tok\u012f j\u0173 kiek\u012f, kok\u012f suvartoja \u012fprastai kasdien. Tarkim, jei \u017ei\u016bri \u012f \u0161ventin\u0119 mi\u0161rain\u0119, kurioje gausyb\u0117 ingredient\u0173, tikrai neki\u0161 prie jos nag\u0173 ir tokia nesilepins, jei tik turi tvirt\u0105 vali\u0105. Juk toje mi\u0161rain\u0117je sud\u0117ta begal\u0117s visko, ne\u012fmanoma paskai\u010diuoti, kiek koki\u0173 med\u017eiag\u0173 i\u0161 jos galima gauti.<\/p>\n<p>Gali b\u016bti, kad b\u016btent per \u0161ventes sportininkas prisimins vadinam\u0105j\u0105 \u201echeat day\u201c arba \u201echeat meal\u201c \u2013 kas lietuvi\u0161kai rei\u0161kia \u201e\u012fkrovos diena\u201c, kuomet nukrypstama nuo \u012fprasto mitybos re\u017eimo, lepinamasi tuo, k\u0105 m\u0117gsta. \u017dinoma, jei iki tos savait\u0117s dienos \u0161e\u0161ias valg\u0117 tinkamai ir nenuklydo nuo savo maitinimosi plano, septint\u0105j\u0105 galima ir pasid\u017eiaugti tuo, kas tikrai patinka, bet \u012fprast\u0105 dien\u0105 visi\u0161kai netinka. Tokia \u201echeat day\u201c metodika yra taikoma gana da\u017enai.<\/p>\n<p>Sportuojantys \u017emon\u0117s da\u017eniausiai renkasi patiekalus i\u0161 labai ma\u017eai ingredient\u0173. Pavyzd\u017eiui, puikiai tiks keptas vi\u0161\u010diukas be joki\u0173 prid\u0117tini\u0173 komponent\u0173, kuri\u0173 negalima i\u0161analizuoti, apskai\u010diuoti ir suprasti. Jei tas pats vi\u0161\u010diukas bus kim\u0161tas ka\u017ekuo, jau taps sunku apskai\u010diuoti, kiek tai turi riebal\u0173, kalorij\u0173. Prie paprastai kepto pauk\u0161\u010dio m\u0117sos puikiai tiks garintos, marinuotos, tro\u0161kintos ar \u0161vie\u017eios dar\u017eov\u0117s, o angliavandeni\u0173 dal\u012f porcijoje gali sudaryti ry\u017eiai, bulvi\u0173 ko\u0161\u0117 ar makaronai \u2013 miltini\u0173 angliavandeni\u0173 \u0161altinis. Jei ant stalo ras tok\u012f pasirinkim\u0105, jam bus lengviau susid\u0117lioti tinkam\u0105 derin\u012f.<\/p>\n<p>Sportuojantys \u017emon\u0117s vengia patiekal\u0173 su pada\u017eais, m\u0117si\u0161k\u0173 valgi\u0173, kai ne\u012fmanoma atskirti, i\u0161 kokios m\u0117sos \u2013 \u0161onkauliuk\u0173, kumpio, nugarin\u0117s ar dar kurios kitos dalies pagaminta. Tad, jei ruo\u0161iate vai\u0161es sportininkui, pasistenkite, kad viskas b\u016bt\u0173 ai\u0161ku ir \u012fprasta jo akims.<\/p>\n<figure id=\"attachment_19220\" aria-describedby=\"caption-attachment-19220\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-19220\" src=\"https:\/\/www.sportlandmagazine.com\/lit\/wp-content\/uploads\/2020\/12\/lukas-jaliunas-1200x729.jpg\" alt=\"\" width=\"1200\" height=\"729\" \/><figcaption id=\"caption-attachment-19220\" class=\"wp-caption-text\">Lukas Jali\u016bnas<\/figcaption><\/figure>\n<p><strong>\u0160iais metais per Kal\u0117das retas tai sau leis, bet, tarkim, po karantino nuva\u017eiav\u0119s pas mam\u0105 sportininkas negali pasim\u0117gauti jos ruo\u0161ta balt\u0105ja mi\u0161raine?..<\/strong><\/p>\n<p>Sportuojantis \u017emogus nesirinks daug <em>transriebal\u0173<\/em> arba \u2013 so\u010di\u0173j\u0173 riebal\u0173 turin\u010dio maisto, su majonezu ar kitokiu pada\u017eu mai\u0161yt\u0173 skirtingiausi\u0173 ingredient\u0173 rinkinio, kur bus ir virt\u0173 bulvi\u0173, ir raugint\u0173 agurk\u0173 bei \u201eDaktari\u0161kos\u201c de\u0161ros. Juk toks mi\u0161inys pilve sukels tikr\u0105 uragan\u0105 \u2013 visokius p\u016btimus, r\u016bgimus. Kita vertus, jei \u0161ie nemalonumai neg\u0105sdina, belieka suvokti, jog per vien\u0105 dien\u0105 tikrai nepakenksit savo sveikatai ir be streso kibti \u012f mi\u0161rain\u0119.<\/p>\n<p>Jei pasiry\u017eote organizmo i\u0161bandymams, prie t\u0173 patiekal\u0173, kurie sunk\u016bs, kaloringi, apkepti ir dar patro\u0161kinti, patar\u010diau vartoti daug skys\u010di\u0173. Taip pat \u2013 \u0161arminti organizm\u0105. Atsik\u0117lus ryt\u0105 po vai\u0161i\u0173 reik\u0117t\u0173 imti stiklin\u0119 \u0161alto vandens, \u012fsispausti \u012f j\u0105 pus\u0117s \u0161vie\u017eios citrinos sul\u010di\u0173 ir i\u0161gerti. \u0160arminti organizm\u0105 reikia, nes pavartojus nesubalansuoto sunkaus maisto jis u\u017er\u016bg\u0161t\u0117ja. T\u0105 rodo vir\u0161kinimo sutrikimai, pilvo p\u016btimai, patin\u0119s veidas, skys\u010di\u0173 prikaup\u0119s k\u016bnas. Citrina su vandeniu puikiai atstatys r\u016bg\u0161\u010di\u0173 ir \u0161armo pusiausvyr\u0105, pasijusite lengvesni, gaivesni, i\u0161 burnos nesklis nemalonus kvapas, \u2013 vir\u0161kinimas jums pad\u0117kos.<\/p>\n<p>Taip pat privalgius to, kas nepatartina \u2013 riebios bulvi\u0173 ko\u0161\u0117s, cepelin\u0173, s\u016briu u\u017ekeptos m\u0117sos, gelbsti l\u0105steliena ir skaidulos. Kitaip tariant \u2013 \u0161vie\u017eios dar\u017eov\u0117s (ypa\u010d \u2013 lapin\u0117s) ir vaisiai (juos reik\u0117t\u0173 vartoti protingai, nepadauginti, gerai sukramtyti). Po kiekvieno ne\u012fprastesnio patiekalo patar\u010diau u\u017evalgyti dar\u017eovi\u0173. \u017dinoma, be joki\u0173 pada\u017e\u0173. Jos atliks \u017earnyno \u0161luotos funkcij\u0105 \u2013 i\u0161valys j\u012f nuo toksin\u0173, palengvins vir\u0161kinim\u0105, peristaltik\u0105.<\/p>\n<p><strong>Koks vai\u0161i\u0173 stalo derinys jums atrodo baisiausias, did\u017eiausias nusikaltimas sportuojan\u010dio \u017emogaus organizmui?<\/strong><\/p>\n<p>Kuomet pieno produktai mai\u0161omi su gyvulin\u0117s kilm\u0117s baltymais. Pavyzd\u017eiui, kiaulienos kepsnys, apkeptas s\u016briu. Arba vi\u0161tienos fil\u0117 su pel\u0117sinio s\u016brio \u012fdaru. Tai blogiausias dalykas skrand\u017eiui. \u012e j\u012f patenka baltymai i\u0161 dviej\u0173 skirting\u0173 \u0161altini\u0173: vienas \u2013 m\u0117sa, kitas \u2013 gyvulin\u0117s kilm\u0117s pieno produktas. Organizm\u0105 i\u0161tinka chaosas, nes pradeda vir\u0161kinti vien\u0105, nebaigia, ima vir\u0161kinti kit\u0105, prasideda puvimas, r\u016bgimas. Kaip taisykl\u0117, su \u0161iuo riebaluose keptu maistu patenka labai daug kalorij\u0173, riebal\u0173, o jie sunkina baltym\u0173 vir\u0161kinim\u0105, peristaltik\u0105, motorik\u0105. Organizmas sustoja, imame nuodyti patys save. Ar mums to reikia?<\/p>\n<p><em>Tekstas: Laimos Stund\u017eait\u0117s<\/em><br \/>\n<em>Nuotraukos: i\u0161 asmeninio archyvo<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>K\u016b\u010di\u0173 ir Kal\u0117d\u0173 vai\u0161\u0117s \u2013 i\u0161\u0161\u016bkis ir tiems, kurie pernelyg taisyklingai nesimaitina kasdien. K\u0105 jau kalb\u0117ti apie tvarkingai valgan\u010dius sportininkus.\u2026<\/p>\n","protected":false},"author":9,"featured_media":19220,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[44,42,41],"class_list":["post-19219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-mityba","tag-naudinga","tag-treneris"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/19219","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=19219"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/19219\/revisions"}],"predecessor-version":[{"id":19221,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/19219\/revisions\/19221"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/19220"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=19219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=19219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=19219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}