{"id":21649,"date":"2022-05-26T09:25:50","date_gmt":"2022-05-26T09:25:50","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=21649"},"modified":"2022-05-26T09:25:50","modified_gmt":"2022-05-26T09:25:50","slug":"sportuojate-ir-nekrenta-svoris-suzinokite-kodel","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/sportuojate-ir-nekrenta-svoris-suzinokite-kodel\/","title":{"rendered":"Sportuojate ir nekrenta svoris? Su\u017einokite kod\u0117l."},"content":{"rendered":"<p>Ar paskutiniu metu pastebite, jog jau kur\u012f laik\u0105 maitinat\u0117s sveiku ir pilnaver\u010diu maistu, aktyviai sportuojate, ta\u010diau svarstykli\u0173 rodykl\u0117, rodos, u\u017estrigo ties tuo pa\u010diu skaitmeniu? Vis tik teiginiai \u201esveikai maitintis\u201c ir \u201edaug sportuoti\u201c yra pakankamai reliatyv\u016bs ir kiekvienas \u017emogus gali juos suprasti kitaip. Pateikiame sveikos gyvensenos ekspert\u0173 nurodytas prie\u017eastis, kokias klaidas darome liekn\u0117dami.<\/p>\n<p><strong>Nesir\u016bpinate maisto sud\u0117timi<\/strong><\/p>\n<p>Jei i\u0161ties nuo\u0161ird\u017eiai sportuojate, ta\u010diau svoris nekrenta, visas j\u016bs\u0173 d\u0117mesys tur\u0117t\u0173 nukrypti \u012f maist\u0105. Kai kurie \u017emon\u0117s labai sutelkia d\u0117mes\u012f \u012f tai, kaip sudeginti suvartotas kalorijas, bet nesir\u016bpina, i\u0161 kur j\u0173 gauna. Atkreipkite d\u0117mes\u012f \u012f nat\u016bralius, visaver\u010dius produktus. Tai produktai, kuri\u0173 sud\u0117tyje yra ma\u017eai, ta\u010diau ai\u0161kiai suprantam\u0173 ingredient\u0173. Ir laikykit\u0117s taisykl\u0117s \u2013 jei negalite i\u0161tarti produkto sud\u0117tin\u0117s dalies, geriau tokio maisto nevalgyti.<\/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>Nesilaikote balanso<\/strong><\/p>\n<p>Vengiate angliavandeni\u0173, nes esate gird\u0117j\u0119, kad jie mus storina? Tai esmin\u0117 klaida, paliekanti mus alkanus ir skatinanti persivalgyti kit\u0173 produkt\u0173, nors ir be angliavandeni\u0173. Kad taip nenutikt\u0173, rinkit\u0117s sveikus sud\u0117tini\u0173 angliavandeni\u0173 produktus: sald\u017ei\u0105sias bulves, ruduosius ry\u017eius, bolivin\u0119 baland\u0105, avi\u017eas, \u017eirnius, pupeles ir viso gr\u016bdo duon\u0105. Jausit\u0117s sotus ir j\u016bs\u0173 mityba bus pilnavert\u0117.<\/p>\n<p><strong>Tiesiog valgote per daug<\/strong><\/p>\n<p>Jei jau pakeit\u0117te savo mityb\u0105, \u012f j\u0105 \u012ftrauk\u0119 nat\u016bralius, visaver\u010dius produktus, ir i\u0161 jos pa\u0161alinote paprastuosius angliavandenius, tokius kaip: batonas, saldainiai, sausainiai, kiti saldumynai, sald\u016bs g\u0117rimai bei perdirbtas maistas, gali b\u016bti, jog j\u016bs tiesiog valgote per daug. Siekiant numesti svorio, j\u016bs\u0173 organizmas turi patirti kalorij\u0173 deficit\u0105, t. y., i\u0161naudoti daugiau kalorij\u0173, nei j\u0173 suvartojate. Nevalgykite, siekdami nuslopinti emocijas ar nuobodul\u012f. Valgykite, kai esate alkanas, kramtykite l\u0117tai ir nustokite valgyti dar prie\u0161 pilnai pasisotindamas. Persivalgyti neleis visaver\u010diai u\u017ekand\u017eiai tarp pagrindini\u0173 patiekal\u0173. Ta\u010diau nepamir\u0161kite sav\u0119s kartais apdovanoti kuo nors skaniu ir sveikai kaloringu, antraip greitai prarasite motyvacij\u0105.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-21575\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/05\/pexels-geraud-pfeiffer-6605641-800x1200.jpg\" alt=\"\" width=\"800\" height=\"1200\" \/><\/p>\n<p><strong>Per da\u017enai renkat\u0117s kardiotreniruotes<\/strong><\/p>\n<p>Kadiotreniruot\u0117s yra b\u016btinos gerai sveikatai palaikyti. Kardiopratimai stiprina \u0161ird\u012f ir gerina med\u017eiag\u0173 apykait\u0105. Ta\u010diau atliekant tik kardiopratimus arba darant j\u0173 per daug, svarstykli\u0173 rodykl\u0117 gali taip ir neparodyti ma\u017eesnio kilogram\u0173 skai\u010diaus. Intensyvios kardiotreniruot\u0117s, pavyzd\u017eiui, 90 min. ant elipsinio treniruoklio ar ma\u017edaug 15 km b\u0117gimas ma\u017eina \u017emogaus lies\u0105j\u0105 mas\u0119, kuri yra b\u016btina norint pagreitinti med\u017eiag\u0173 apykait\u0105 ir sudeginti daugiau kalorij\u0173. Taip yra tod\u0117l, kad m\u016bs\u0173 k\u016bnas pradeda orientuotis \u012f i\u0161tverm\u0117s ugdym\u0105 ir ima kaupti tam b\u016btin\u0105 energij\u0105 riebal\u0173 pavidalu. D\u0117l tos pa\u010dios prie\u017easties organizmas ima reikalauti ir daugiau maisto. Tod\u0117l patartina bent du kartus per savait\u0119 rinktis j\u0117gos treniruotes, sutelkiant d\u0117mes\u012f \u012f visas pagrindines raumen\u0173 grupes.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-21651\" src=\"https:\/\/sportland.lt\/magazine\/wp-content\/uploads\/2022\/05\/pexels-frank-cone-2291874-1200x675.jpg\" alt=\"\" width=\"1200\" height=\"675\" \/><\/p>\n<p><strong>Neskiriate laiko poilsiui<\/strong><\/p>\n<p>Jei kit\u0105 dien\u0105 po treniruot\u0117s jau\u010diate raumen\u0173 skausm\u0105, tai signalas, jog reikia padaryti bent vienos dienos pertrauk\u0105 nuo sporto. O jei vis tiek jau\u010diate, kad nor\u0117tum\u0117te fizinio kr\u016bvio, geriau rinkit\u0117s lengvus tempimo arba kardiopratimus.<\/p>\n<p><em>Pagal u\u017esienio spaud\u0105 pareng\u0117 Karina Vladi\u010dk\u0117<\/em><br \/>\n<em> Nuotraukos: pexels.com\u00a0\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ar paskutiniu metu pastebite, jog jau kur\u012f laik\u0105 maitinat\u0117s sveiku ir pilnaver\u010diu maistu, aktyviai sportuojate, ta\u010diau svarstykli\u0173 rodykl\u0117, rodos, u\u017estrigo\u2026<\/p>\n","protected":false},"author":9,"featured_media":21650,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[158,44,42],"class_list":["post-21649","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportas","tag-dieta","tag-mityba","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21649","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=21649"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21649\/revisions"}],"predecessor-version":[{"id":21652,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/21649\/revisions\/21652"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/21650"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=21649"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=21649"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=21649"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}