{"id":21572,"date":"2022-05-12T08:30:13","date_gmt":"2022-05-12T08:30:13","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=21572"},"modified":"2022-05-12T08:30:13","modified_gmt":"2022-05-12T08:30:13","slug":"vidurzemio-juros-dieta-lieknekite-kaip-italai","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/vidurzemio-juros-dieta-lieknekite-kaip-italai\/","title":{"rendered":"Vidur\u017eemio j\u016bros dieta \u2013 liekn\u0117kite kaip italai"},"content":{"rendered":"<p>Tyrimais \u012frodyta, kad \u017emon\u0117s, gyvenantys su Vidur\u017eemio j\u016bra besiribojan\u010diose \u0161alyse, gyvena ilgiau ir re\u010diau nei, pavyzd\u017eiui, amerikie\u010diai ken\u010dia nuo v\u0117\u017eio bei \u0161irdies ir kraujagysli\u0173 lig\u0173. Detaliau patyrin\u0117jus, kas daro teigiam\u0105 \u012ftak\u0105 \u0161i\u0173 \u0161ali\u0173 gyventoj\u0173 sveikatai, dideli\u0173 paslap\u010di\u0173 neatrasta \u2013 tai aktyvus gyvenimo b\u016bdas, s\u0105moninga svorio kontrol\u0117 ir Vidur\u017eemio j\u016bros \u0161alims b\u016bdingi valgymo \u012fpro\u010diai. Kokie jie?<\/p>\n<p><strong>Kuo pasi\u017eymi Vidur\u017eemio j\u016bros dieta?<\/strong><\/p>\n<p>Nors graikai valgo kitaip nei italai, kurie valgo kitaip nei pranc\u016bzai ar ispanai, ta\u010diau Bostone \u012fsik\u016brusi pelno nesiekianti maisto tyrim\u0173 grup\u0117 \u201eOldways\u201c suk\u016br\u0117 Vidur\u017eemio j\u016bros dietos piramid\u0119, kurioje sujung\u0117 bendrus \u0161i\u0173 taut\u0173 virtuv\u0117s principus.<\/p>\n<p>Vienas j\u0173 \u2013 tai yra labiau valgymo rekomendacijomis gr\u012fsta, o ne strukt\u016brizuota dieta, tod\u0117l \u010dia kasdien\u012f kalorij\u0173 kiek\u012f tur\u0117site nusistatyti patys, kaip ir tai, kokiais b\u016bdais i\u0161liksite fizi\u0161kai aktyv\u016bs. Laikantis \u0161ios dietos, specialistai rekomenduoja valgyti vaisius, dar\u017eoves, nesmulkintus gr\u016bdus, viso gr\u016bdo makaronus, pupeles ir kitus ank\u0161tinius augalus, rie\u0161utus, visk\u0105 \u0161lakstyti alyvuogi\u0173 aliejumi bei ant savo patiekal\u0173 nepagail\u0117ti \u017eoleli\u0173 ir prieskoni\u0173. Taip pat bent por\u0105 kart\u0173 per savait\u0119 rekomenduojama valgyti \u017euv\u012f ir j\u016bros g\u0117rybes. Tuo tarpu pauk\u0161tien\u0105, kiau\u0161inius, s\u016br\u012f ir jogurt\u0105 si\u016bloma valgyti saikingai, o saldumynus ir raudon\u0105 m\u0117s\u0105 taupyti ypatingoms progoms.<\/p>\n<figure id=\"attachment_21577\" aria-describedby=\"caption-attachment-21577\" style=\"width: 800px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-21577\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/05\/pexels-valeria-boltneva-10038705-800x1200.jpg\" alt=\"\" width=\"800\" height=\"1200\" \/><figcaption id=\"caption-attachment-21577\" class=\"wp-caption-text\">J\u016bros g\u0117rybi\u0173 patiekalas<\/figcaption><\/figure>\n<p><strong>Kuo ji ypatinga?<\/strong><\/p>\n<p>\u0160i dieta ypatinga tuo, jog specialistai, laikantis jos, leid\u017eia gerti \u0161iek tiek raudono vyno \u2013 \u017einoma, jei tik norite ir tai leid\u017eia jus pri\u017ei\u016brintis gydytojas. Saikas \u010dia taip pat svarbus: moterims per dien\u0105 leid\u017eiama taur\u0117, vyrams \u2013 pora.<\/p>\n<p>Raudonajame vyne yra resveratrolio \u2013 antioksidanto, slopinan\u010dio u\u017edegim\u0105, ma\u017einan\u010dio v\u0117\u017eio atsiradimo tikimyb\u0119 bei gerinan\u010dio \u0161irdies ir kraujagysli\u0173 sistemos darb\u0105.\u00a0Resveratrolio galima rasti ir nealkoholiniame vyne.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-21573\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/05\/pexels-rachel-claire-4846358-800x1200.jpg\" alt=\"\" width=\"800\" height=\"1200\" \/><\/p>\n<p><strong>Ar riebalai nedidins svorio?<\/strong><\/p>\n<p>Vidur\u017eemio j\u016bros dietos metu neribojamas riebal\u0173 vartojimas \u2013 alyvuogi\u0173 aliejus ir alyvuog\u0117s, avokadas bei nedideli kiekiai s\u016brio yra net rekomenduojami. Nors kai kurie \u017emon\u0117s baiminasi, kad \u0161ie produktai gali padidinti svor\u012f, vis daugiau tyrim\u0173 rodo, kad yra prie\u0161ingai.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-21574\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/05\/pexels-ron-lach-10048335-800x1200.jpg\" alt=\"\" width=\"800\" height=\"1200\" \/><\/p>\n<p>Ta\u010diau, laikantis Vidur\u017eemio j\u016bros dietos, mank\u0161tintis, \u017einoma, teks. Pagrindinis Vidur\u017eemio j\u016bros regiono gyventoj\u0173 mank\u0161tinimosi b\u016bdas yra tiesiog vaik\u0161\u010diojimas. \u012e savo rutin\u0105 taip pat \u012ftraukite ir kitus j\u016bs\u0173 m\u0117gstamus jud\u0117jimo b\u016bdus \u2013 pilates\u0105, sodininkyst\u0119, \u0161okius.<\/p>\n<p>Laikantis \u0161ios dietos, rekomenduojama per savait\u0119 atlikti ma\u017edaug 2,5 h vidutinio intensyvumo fizin\u0117s veiklos ir por\u0105 kart\u0173 per savait\u0119 atlikti raumen\u0173 tempimo pratimus.<\/p>\n<p>Na, ir pabaigai \u2013 keletas maloni\u0173 fakt\u0173 apie \u0161i\u0105 diet\u0105. Vidur\u017eemio j\u016bros dietos laikymasis gali pad\u0117ti jums numesti svorio, pagerinti \u0161irdies ir smegen\u0173 sistem\u0173 b\u016bkl\u0119, apsaugoti nuo v\u0117\u017eio, kit\u0173 l\u0117tini\u0173 lig\u0173 bei diabeto, o jau sergant juo \u2013 pad\u0117ti palaikyti tinkam\u0105 cukraus kiek\u012f kraujyje. Tad sveikai maitintis tikrai apsimoka.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> Nuotraukos: pexels.com\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tyrimais \u012frodyta, kad \u017emon\u0117s, gyvenantys su Vidur\u017eemio j\u016bra besiribojan\u010diose \u0161alyse, gyvena ilgiau ir re\u010diau nei, pavyzd\u017eiui, amerikie\u010diai ken\u010dia nuo v\u0117\u017eio\u2026<\/p>\n","protected":false},"author":9,"featured_media":21578,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[44,42],"class_list":["post-21572","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-mityba","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21572","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=21572"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21572\/revisions"}],"predecessor-version":[{"id":21579,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21572\/revisions\/21579"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/21578"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=21572"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=21572"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=21572"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}