{"id":26596,"date":"2024-12-20T09:41:09","date_gmt":"2024-12-20T09:41:09","guid":{"rendered":"https:\/\/sportland.lt\/magazine\/?p=26596"},"modified":"2024-12-20T09:41:09","modified_gmt":"2024-12-20T09:41:09","slug":"mitybos-patarimai-kad-sventes-praleistumete-be-sazines-grauzaties","status":"publish","type":"post","link":"https:\/\/sportland.lt\/magazine\/mitybos-patarimai-kad-sventes-praleistumete-be-sazines-grauzaties\/","title":{"rendered":"Mitybos patarimai, kad \u0161ventes praleistum\u0117te be s\u0105\u017ein\u0117s grau\u017eaties"},"content":{"rendered":"

Pra\u0117jusi\u0105 savait\u0119 skelb\u0117me straipsn\u012f, kaip \u0161ventiniu laikotarpiu patirti ma\u017eiau streso . Ta\u010diau dar viena labai svarbi tema, kuri didina ne tik \u012ftamp\u0105, bet ir skai\u010di\u0173 svarstykli\u0173 ekrane, yra \u0161ventiniu laikotarpiu suprast\u0117j\u0119 m\u016bs\u0173 mitybos \u012fpro\u010diai. \u00a0Pra\u0117jusiais metais Amerikos \u0161irdies asociacijos atlikta apklausa atskleid\u0117, kad 69% respondent\u0173 \u0161ventiniu laikotarpiu nepaiso sveikos mitybos princip\u0173. Tad \u0161tai keletas patarim\u0173, kaip galite \u0161ventes pamin\u0117ti sveikiau.<\/p>\n

Prie stalo nes\u0117skite i\u0161bad\u0117j\u0119<\/strong><\/h4>\n

Neretai \u017emon\u0117s \u201epraleid\u017eia\u201c valg\u012f, jei \u017eino, kad j\u0173 laukia gausi \u0161ventin\u0117 vakarien\u0117. Deja, dietolog\u0117 ir knygos \u201e2 Day Diabetes Diet\u201c autor\u0117 Erin Palinski-Wade nepalaiko tokio metodo, nes i\u0161aug\u0119s alkio jausmas ver\u010dia persivalgyti.<\/p>\n

\"\"<\/p>\n

\u201eJei j\u016bs\u0173 laukia gausi vakarien\u0117, pabandykite dienos metu bent jau u\u017ekand\u017eiauti. \u0160iuose u\u017ekand\u017eiuose tur\u0117t\u0173 b\u016bti subalansuotas baltym\u0173, ger\u0173j\u0173 riebal\u0173 ir skaidul\u0173 kiekis, kad pavykt\u0173 i\u0161silaikyti iki vakaro\u201c, \u2013 sako ji.<\/p>\n

Sprendimai l\u0117k\u0161t\u0117je<\/strong><\/h4>\n

E. Palinski-Wade rekomenduoja \u012f savo l\u0117k\u0161t\u0119 \u012fsid\u0117ti trij\u0173 r\u016b\u0161i\u0173 maisto produkt\u0173:<\/p>\n

1\/3 l\u0117k\u0161t\u0117s u\u017epildykite dar\u017eov\u0117mis, kad i\u0161 j\u0173 gautum\u0117te skaidul\u0173 be perteklini\u0173 kalorij\u0173 ar riebal\u0173;<\/p>\n

1\/3 l\u0117k\u0161t\u0117s \u2013 liesais baltymais, kurie pad\u0117s jaustis sotiems ir stabilizuos cukraus kiek\u012f kraujyje;<\/p>\n

ir 1\/3 l\u0117k\u0161t\u0117s skirkite m\u0117gstamiems \u0161ventiniams patiekalams, ta\u010diau, \u017einoma, ribokite porcij\u0173 dyd\u012f.<\/p>\n

Sprendimus atlikite ir besirinkdami min\u0117t\u0173 grupi\u0173 patiekalus. \u012evertinkite, kurie patiekalai yra j\u016bs\u0173 m\u0117gstamiausi ir venkite persivalgyti nem\u0117gstam\u0173 patiekal\u0173.<\/p>\n

Hidratacija<\/strong><\/h4>\n

\"\"<\/p>\n

\u201eDa\u017enai tro\u0161kul\u012f klaidingai interpretuojame kaip alk\u012f, tod\u0117l pakankama hidratacija palaiko sotumo jausm\u0105 ir apsaugo nuo perteklinio valgymo\u201c, \u2013 atskleid\u017eia E. Palinski-Wade.<\/p>\n

Taip pat ji pataria vengti saldint\u0173 g\u0117rim\u0173 ir, \u017einoma, riboti alkoholinius g\u0117rimus. Po kiekvieno alkoholinio g\u0117rimo i\u0161gerkite stiklin\u0119 vandens, kad i\u0161vengtum\u0117te dehidratacijos.<\/p>\n

Venkite \u201eviskas arba nieko\u201c po\u017ei\u016brio<\/strong><\/h4>\n

\u201eMaisto skirstymas \u012f \u201eger\u0105\u201c ar \u201eblog\u0105\u201c, \u201esveik\u0105\u201c ar \u201enesveik\u0105\u201c sukelia \u012ftamp\u0105 ir gali i\u0161\u0161aukti valgymo sutrikimus. Saikas ir po\u017ei\u016bris, kad \u201evisi maisto produktai gali b\u016bti valgomi\u201c, leid\u017eia m\u0117gautis maistu su ma\u017eiau streso\u201c, \u2013 teigia vaik\u0173 dietolog\u0117 Jennifer Hyland.
\nTad rinkit\u0117s sveikus patiekalus, bet nesigrau\u017ekit, jei paragausite ir ka\u017eko kaloringo. Ji taip pat si\u016blo valgyti l\u0117tai ir s\u0105moningai, kad pavykt\u0173 m\u0117gautis maistu.<\/p>\n

\"\"<\/p>\n

Dar keletas patarim\u0173<\/strong><\/h4>\n

Dietolog\u0117s J. Hyland ir E. Palinski-Wade dalinasi dar keliais prakti\u0161kais patarimais, \u0161tai jie:<\/p>\n

paruo\u0161kite sveikesn\u012f pada\u017e\u0105, at\u0161ald\u0119 ir i\u0161 jo i\u0161gr\u0117b\u0119 susikaupusius riebalus;<\/p>\n

graiki\u0161kas jogurtas ar trintas avokadas gali puikiai pakeisti tokius riebius pada\u017eus kaip majonezas ar grietin\u0117;<\/p>\n

vietoje prid\u0117tinio cukraus \u012f kepinius galite d\u0117ti \u012fvairius pakaitalus: stevijos miltelius, klev\u0173 sirup\u0105, med\u0173 ar \u012fvairius trintus vaisius \u2013 bananus, datules, slyvas;<\/p>\n

\u0161ven\u010di\u0173 stalui rinkit\u0117s sveikesnes produkt\u0173 versijas, pavyzd\u017eiui, viso gr\u016bdo duon\u0105, kiau\u0161ini\u0173 baltymus ir lies\u0105 pien\u0105.<\/p>\n

Pareng\u0117 Karina Vladi\u010dk\u0117<\/em>
\n\u0160altinis: usnews.com<\/em>
\nNuotraukos: pexels.com<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Pra\u0117jusi\u0105 savait\u0119 skelb\u0117me straipsn\u012f, kaip \u0161ventiniu laikotarpiu patirti ma\u017eiau streso . Ta\u010diau dar viena labai svarbi tema, kuri didina ne\u2026<\/p>\n","protected":false},"author":9,"featured_media":26599,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[20,42],"class_list":["post-26596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gyvenimo-budas","tag-laisvalaikis","tag-naudinga"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26596","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=26596"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26596\/revisions"}],"predecessor-version":[{"id":26603,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/posts\/26596\/revisions\/26603"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media\/26599"}],"wp:attachment":[{"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/media?parent=26596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/categories?post=26596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lt\/magazine\/wp-json\/wp\/v2\/tags?post=26596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}