{"id":41454,"date":"2025-08-06T12:13:50","date_gmt":"2025-08-06T12:13:50","guid":{"rendered":"https:\/\/loosen.lt\/skiedrvielas-ieguvumi-veselibai-un-galvenie-avoti\/"},"modified":"2025-08-06T12:13:50","modified_gmt":"2025-08-06T12:13:50","slug":"skiedrvielas-ieguvumi-veselibai-un-galvenie-avoti","status":"publish","type":"post","link":"https:\/\/loosen.lt\/lv\/skiedrvielas-ieguvumi-veselibai-un-galvenie-avoti\/","title":{"rendered":"\u0160\u0137iedrvielas: ieguvumi vesel\u012bbai un galvenie avoti"},"content":{"rendered":"

\u0160\u0137iedrvielas jeb uztura \u0161\u0137iedrvielas ir unik\u0101ls augu savienojums, kas at\u0161\u0137iras no citiem og\u013chidr\u0101tiem ar to, ka m\u016bsu organisma enz\u012bmi t\u0101s nesp\u0113j sagremot. Tom\u0113r \u0161\u012b nesp\u0113ja t\u0101s sagremot p\u0101rsteidzo\u0161i pozit\u012bvi ietekm\u0113 m\u016bsu vesel\u012bbu. \u0160\u0137iedrviel\u0101m ir svar\u012bga loma vesel\u012bgas gremo\u0161anas sist\u0113mas uztur\u0113\u0161an\u0101, holester\u012bna un cukura l\u012bme\u0146a asin\u012bs regul\u0113\u0161an\u0101, k\u0101 ar\u012b da\u017e\u0101du hronisku slim\u012bbu riska mazin\u0101\u0161an\u0101.<\/p>\n

\"skaidulin\u0117s<\/p>\n

P\u0113t\u012bjumi liecina, ka pietiekams uztura \u0161\u0137iedrvielu daudzums var ar\u012b pal\u012bdz\u0113t uztur\u0113t vesel\u012bgu svaru un stiprin\u0101t im\u016bnsist\u0113mu, darbojoties kop\u0101 ar citiem augu savienojumiem, kas atbalsta imunit\u0101ti.<\/div>\n
<\/div>\n
\u0160aj\u0101 rakst\u0101 m\u0113s detaliz\u0113ti apspried\u012bsim, kas ir \u0161\u0137iedrvielas, k\u0101du labumu t\u0101s sniedz m\u016bsu vesel\u012bbai, k\u0101di ir to galvenie avoti un k\u0101 iek\u013caut vair\u0101k \u0161\u0137iedrvielu sav\u0101 ikdienas uztur\u0101. M\u0113s ar\u012b apspried\u012bsim ieteicamo dienas devu un iesp\u0113jam\u0101s k\u013c\u016bdas, lietojot \u0161\u0137iedrvielas.<\/div>\n
<\/div>\n

Kas ir \u0161\u0137iedrvielas?<\/strong><\/h2>\n
<\/div>\n
Uztura \u0161\u0137iedrvielas ir augu izcelsmes og\u013chidr\u0101tu polim\u0113rs, ko neuzs\u016bc cilv\u0113ka zarnu gremo\u0161anas enz\u012bmi. Saska\u0146\u0101 ar Eiropas P\u0101rtikas nekait\u012bguma iest\u0101des (EFSA) defin\u012bciju \u0161\u0137iedrvielas ir nesagremojams og\u013chidr\u0101ts, kas netiek sadal\u012bts tievaj\u0101s zarn\u0101s, bet var tikt da\u013c\u0113ji vai piln\u012bb\u0101 ferment\u0113ts resnaj\u0101 zarn\u0101.<\/div>\n
<\/div>\n
\u0160\u0137iedvielas tiek iedal\u012btas div\u0101s galvenaj\u0101s grup\u0101s: \u0161\u0137\u012bsto\u0161\u0101s un ne\u0161\u0137\u012bsto\u0161\u0101s. Katrai grupai ir at\u0161\u0137ir\u012bga ietekme uz organismu un at\u0161\u0137ir\u012bgi ietekm\u0113 gremo\u0161anas sist\u0113mu.<\/div>\n
<\/div>\n
\n

\u0160\u0137\u012bsto\u0161\u0101s un ne\u0161\u0137\u012bsto\u0161\u0101s \u0161\u0137iedrvielas: galven\u0101s at\u0161\u0137ir\u012bbas<\/strong><\/h2>\n
<\/div>\n
\u0160\u0137\u012bsto\u0161\u0101s \u0161\u0137iedrvielas<\/strong> \u016bden\u012b veido \u017eelejveida masu, kas:<\/div>\n
<\/div>\n
    \n
  • pal\u0113nina gremo\u0161anas procesu<\/li>\n
  • pal\u012bdz regul\u0113t cukura l\u012bmeni asin\u012bs<\/li>\n
  • pazemina holester\u012bna l\u012bmeni<\/li>\n
  • baro labv\u0113l\u012bg\u0101s zarnu bakt\u0113rijas<\/li>\n<\/ul>\n
    <\/div>\n
    Galvenie \u0161\u0137\u012bsto\u0161o \u0161\u0137iedrvielu avoti ir auzas, citrusaug\u013ci, \u0101boli, mie\u017ei un p\u0101k\u0161augi.<\/div>\n
    <\/div>\n
    Ne\u0161\u0137\u012bsto\u0161\u0101s \u0161\u0137iedrvielas<\/strong> \u016bden\u012b nesadal\u0101s un nemain\u0101s, bet t\u0101s:<\/div>\n
    <\/div>\n
      \n
    • palielina izk\u0101rn\u012bjumu daudzumu<\/li>\n
    • pa\u0101trina p\u0101rtikas kust\u012bbu caur gremo\u0161anas traktu<\/li>\n
    • pal\u012bdz nov\u0113rst aizciet\u0113jumus<\/li>\n
    • uztur vesel\u012bgu zarnu pH l\u012bmeni<\/li>\n<\/ul>\n
      <\/div>\n
      Ne\u0161\u0137\u012bsto\u0161\u0101s \u0161\u0137iedrvielas ir daudz kvie\u0161u klij\u0101s, d\u0101rze\u0146os, pilngraudu p\u0101rsl\u0101s un riekstos.<\/div>\n
      <\/div>\n
      Zarnu vesel\u012bba ir tie\u0161i atkar\u012bga no pareiza \u0161\u0137iedrvielu daudzuma uztur\u0101.<\/div>\n<\/div>\n
      \"skaidulin\u0117s<\/div>\n
      <\/div>\n
      \n
      Tie darbojas k\u0101 prebioti\u0137i \u2013 bar\u012bba labv\u0113l\u012bgaj\u0101m zarnu bakt\u0113rij\u0101m, kas ferment\u0101cijas laik\u0101 ra\u017eo \u012bs\u0101s \u0137\u0113des tauksk\u0101bes, kur\u0101m piem\u012bt pretiekaisuma iedarb\u012bba.<\/div>\n
      <\/div>\n

      \u0160\u0137iedru ieguvumi vesel\u012bbai<\/strong><\/h2>\n
      <\/div>\n

      Gremo\u0161anas sist\u0113mas atbalsts<\/strong><\/h3>\n
      <\/div>\n
        \n
      • \u0160\u0137iedra pal\u012bdz uztur\u0113t norm\u0101lu zarnu darb\u012bbu<\/li>\n<\/ul>\n
        <\/div>\n

        Holester\u012bna l\u012bme\u0146a samazin\u0101\u0161ana (tikai noteikt\u0101m \u0161\u0137iedrviel\u0101m)<\/strong><\/h3>\n

         <\/p>\n

          \n
        • Auz\u0101s eso\u0161ie beta-glik\u0101ni pal\u012bdz uztur\u0113t norm\u0101lu holester\u012bna l\u012bmeni asin\u012bs<\/li>\n
        • Beta-glik\u0101ni pazemina holester\u012bna l\u012bmeni, kas pal\u012bdz samazin\u0101t sirds slim\u012bbu risku (ar atbilsto\u0161u devu un nosac\u012bjumiem)<\/li>\n<\/ul>\n
          <\/div>\n

          Glikozes (cukura) kontrole<\/strong><\/h3>\n
          <\/div>\n
            \n
          • No auz\u0101m\/mie\u017eiem \u0161\u0137\u012bsto\u0161\u0101s \u0161\u0137iedrvielas pal\u012bdz samazin\u0101t glikozes l\u012bme\u0146a paaugstin\u0101\u0161anos asin\u012bs p\u0113c \u0113dienreiz\u0113m<\/li>\n<\/ul>\n
            <\/div>\n

            Svara kontrole (psillijs, glikoman\u0101ns utt.)<\/strong><\/h3>\n
            <\/div>\n
              \n
            • Glikoman\u0101ns, lietojot kop\u0101 ar di\u0113tu ar zemu kaloriju daudzumu, pal\u012bdz zaud\u0113t svaru<\/li>\n<\/ul>\n
              <\/div>\n

              Regul\u0101ra v\u0113dera izeja (psillijs)<\/strong><\/h3>\n
              <\/div>\n
                \n
              • Psillijs pal\u012bdz uztur\u0113t regul\u0101ru v\u0113dera izeju<\/li>\n<\/ul>\n<\/div>\n

                 <\/p>\n

                 <\/p>\n

                Galvenie \u0161\u0137iedrvielu avoti uztur\u0101<\/strong><\/h2>\n
                <\/div>\n
                \u0160\u0137iedvielu avoti ir daudzveid\u012bgi un tos var viegli iek\u013caut ikdienas uztur\u0101. Lietuvas iedz\u012bvot\u0101ju uzturu raksturo da\u017eas tradicion\u0101las \u0161\u0137iedrviel\u0101m bag\u0101tas sast\u0101vda\u013cas, ta\u010du ir ar\u012b daudzi citi produkti, kurus ir v\u0113rts iek\u013caut.<\/div>\n
                <\/div>\n

                Graudaugu produkti<\/strong><\/h3>\n
                <\/div>\n
                  \n
                • Pilngraudu rudzu maize – tradicion\u0101la lietuvie\u0161u virtuves sast\u0101vda\u013ca, bag\u0101ta ar ne\u0161\u0137\u012bsto\u0161aj\u0101m \u0161\u0137iedrviel\u0101m<\/li>\n
                • Pilngraudu kvie\u0161u, speltas, rudzu vai mie\u017eu miltu produkti<\/li>\n
                • Pilngraudi: gri\u0137i, prosas putraimi, br\u016bnie r\u012bsi<\/li>\n
                • Auzas un auzu p\u0101rslas – lielisks \u0161\u0137\u012bsto\u0161o \u0161\u0137iedrvielu avots<\/li>\n
                • Kvie\u0161u, auzu un rudzu klijas – satur \u0101rk\u0101rt\u012bgi daudz \u0161\u0137iedrvielu<\/li>\n<\/ul>\n
                  <\/div>\n
                  Viena b\u013coda v\u0101r\u012btu auzu p\u0101rslu satur aptuveni 4 gramus \u0161\u0137iedrvielu, savuk\u0101rt 100 grami pilngraudu rudzu maizes nodro\u0161ina aptuveni 6 gramus \u0161\u0137iedrvielu.<\/div>\n
                  <\/div>\n

                  D\u0101rze\u0146i un p\u0101k\u0161augi<\/strong><\/h3>\n
                  <\/div>\n
                    \n
                  • bietes, burk\u0101ni, k\u0101posti \u2014 tradicion\u0101li lietuvie\u0161u d\u0101rze\u0146i, bag\u0101ti ar \u0161\u0137iedrviel\u0101m<\/li>\n
                  • Briseles k\u0101posti, broko\u013ci, ziedk\u0101posti<\/li>\n
                  • kartupe\u013ci ar mizu<\/li>\n
                  • sak\u0146augi: pastinaki, red\u012bsi, topinamb\u016bri<\/li>\n
                  • p\u0101k\u0161augi: zir\u0146i, pupi\u0146as, l\u0113cas, turku zir\u0146i, sojas pupi\u0146as \u2014 vieni no bag\u0101t\u0101kajiem \u0161\u0137iedrvielu avotiem<\/li>\n<\/ul>\n
                    <\/div>\n
                    Viena tase v\u0101r\u012btu pupi\u0146u nodro\u0161ina pat 10\u201315 gramus \u0161\u0137iedrvielu, kas ir gandr\u012bz puse no ieteicam\u0101s dienas devas.<\/div>\n
                    <\/div>\n
                    <\/div>\n
                    \n

                    Aug\u013ci un ogas<\/strong><\/h3>\n
                    <\/div>\n
                      \n
                    • \u0101boli \u2013 \u012bpa\u0161i ar mizu (apm\u0113ram 4\u20135 g \u0161\u0137iedrvielu vien\u0101 vid\u0113ja lieluma \u0101bol\u0101)<\/li>\n
                    • bumbieri<\/li>\n
                    • pl\u016bmes un \u017e\u0101v\u0113tas pl\u016bmes<\/li>\n
                    • avenes, upenes un sarkan\u0101s j\u0101\u0146ogas, mellenes \u2013 bag\u0101t\u012bgi \u0161\u0137\u012bsto\u0161o un ne\u0161\u0137\u012bsto\u0161o \u0161\u0137iedrvielu avoti<\/li>\n
                    • zemenes un citas ogas<\/li>\n<\/ul>\n
                      <\/div>\n
                      Lietuv\u0101 augo\u0161\u0101s sezon\u0101l\u0101s ogas ir ne tikai lielisks \u0161\u0137iedrvielu avots, bet ar\u012b bag\u0101tas ar antioksidantiem un vitam\u012bniem.<\/div>\n
                      <\/div>\n

                      Rieksti un s\u0113klas<\/strong><\/h3>\n
                      <\/div>\n
                        \n
                      • lins\u0113klas \u2013 apm\u0113ram 3 g \u0161\u0137iedrvielu uz \u0113damkaroti<\/li>\n
                      • \u010dia s\u0113klas<\/li>\n
                      • \u0137irbju s\u0113klas<\/li>\n
                      • saulespu\u0137u s\u0113klas<\/li>\n
                      • lazdu rieksti, mandeles, valrieksti<\/li>\n<\/ul>\n
                        <\/div>\n
                        Rieksti un s\u0113klas ir bag\u0101tas ar\u012b ar vesel\u012bgiem taukiem, olbaltumviel\u0101m un miner\u0101lviel\u0101m, padarot t\u0101s par v\u0113rt\u012bgu barojo\u0161u \u0161\u0137iedrvielu avotu.<\/div>\n
                        <\/div>\n

                        K\u0101 palielin\u0101t \u0161\u0137iedrvielu daudzumu ikdienas uztur\u0101?<\/strong><\/h2>\n
                        <\/div>\n
                        \u0160\u0137iedvielu integr\u0113\u0161ana ikdienas uztur\u0101 var b\u016bt vienk\u0101r\u0161a un garda:<\/div>\n
                        <\/div>\n
                          \n
                        • Brokast\u012bs izv\u0113lieties auzu p\u0101rslas ar og\u0101m un s\u0113kl\u0101m<\/li>\n<\/ul>\n<\/div>\n

                          \"skaidulin\u0117s<\/p>\n

                           <\/p>\n

                            \n
                          • \u0112diet d\u0101rze\u0146us un aug\u013cus ar mizu, ja iesp\u0113jams<\/li>\n
                          • aizst\u0101jiet baltmaizi ar pilngraudu maizi<\/li>\n
                          • pievienojiet sal\u0101tiem turku zir\u0146us vai pupi\u0146as<\/li>\n
                          • uzkod\u0101m izv\u0113lieties aug\u013cus, d\u0101rze\u0146us vai nelielu sauju riekstu<\/li>\n
                          • eksperiment\u0113jiet ar jauniem produktiem, piem\u0113ram, inovat\u012bviem augu izcelsmes dz\u0113rieniem vai t\u0113j\u0101m, kas ir bag\u0101tas ar \u0161\u0137iedrviel\u0101m<\/li>\n
                          • aizst\u0101jiet baltos r\u012bsus ar br\u016bnajiem r\u012bsiem un parastos makaronus ar pilngraudu<\/li>\n<\/ul>\n
                            <\/div>\n
                            Ieteicam\u0101 \u0161\u0137iedrvielu dienas deva pieaugu\u0161ajiem ir 25\u201338 grami dien\u0101. Sieviet\u0113m parasti ieteicams pat\u0113r\u0113t vismaz 25 g, bet v\u012brie\u0161iem \u2013 38 g \u0161\u0137iedrvielu dien\u0101. Diem\u017e\u0113l p\u0113t\u012bjumi liecina, ka vid\u0113jais Lietuvas iedz\u012bvot\u0101js dien\u0101 pat\u0113r\u0113 tikai aptuveni 15\u201320 gramus \u0161\u0137iedrvielu, kas ir iev\u0113rojami maz\u0101k nek\u0101 ieteicams.<\/div>\n
                            <\/div>\n

                            Vadl\u012bnijas, ieteikumi un iesp\u0113jam\u0101s k\u013c\u016bdas \u0161\u0137iedrvielu pat\u0113ri\u0146\u0101<\/strong><\/h2>\n
                            <\/div>\n
                            Lai gan \u0161\u0137iedrvielu ieguvumi vesel\u012bbai ir nenoliedzami, ir svar\u012bgi zin\u0101t, k\u0101 t\u0101s pareizi iek\u013caut sav\u0101 uztur\u0101 un izvair\u012bties no iesp\u0113jam\u0101m probl\u0113m\u0101m.<\/div>\n
                            <\/div>\n

                            K\u0101 pareizi palielin\u0101t \u0161\u0137iedrvielu uz\u0146em\u0161anu?<\/strong><\/h2>\n

                             <\/p>\n

                             <\/p>\n

                            Pak\u0101peniski palieliniet \u0161\u0137iedrvielu uz\u0146em\u0161anu. P\u0113k\u0161\u0146a \u0161\u0137iedrvielu uz\u0146em\u0161anas palielin\u0101\u0161ana var izrais\u012bt nepat\u012bkamas gremo\u0161anas probl\u0113mas:<\/div>\n
                            <\/div>\n
                              \n
                            • paaugstin\u0101ta g\u0101zu veido\u0161an\u0101s<\/li>\n
                            • v\u0113dera uzp\u016b\u0161an\u0101s<\/li>\n
                            • s\u0101pes v\u0113der\u0101<\/li>\n
                            • caureja vai aizciet\u0113jums<\/li>\n<\/ul>\n
                              <\/div>\n
                              Ieteicams palielin\u0101t \u0161\u0137iedrvielu uz\u0146em\u0161anu par 3\u20135 g ned\u0113\u013c\u0101, l\u012bdz sasniedzat ieteicamo daudzumu. T\u0101d\u0101 veid\u0101 j\u016bsu zarn\u0101m b\u016bs laiks piel\u0101goties.<\/div>\n
                              <\/div>\n

                              \u0160\u0137iedru pat\u0113ri\u0146a noteikumi<\/strong><\/h2>\n

                               <\/p>\n

                                \n
                              • Dzeriet pietiekami daudz \u016bdens<\/strong> \u2013 \u0161\u0137iedrvielas absorb\u0113 \u016bdeni, t\u0101p\u0113c ir nepiecie\u0161ams izdzert vismaz 1,5\u20132 litrus \u0161\u0137idruma dien\u0101<\/li>\n
                              • Piev\u0113rsiet uzman\u012bbu p\u0101rtikas produktu eti\u0137et\u0113m<\/strong> \u2013 eti\u0137etes \u201cpilngraudi\u201d vai \u201car \u0161\u0137iedrviel\u0101m\u201d ne vienm\u0113r noz\u012bm\u0113, ka produkts ir bag\u0101ts ar \u0161\u0137iedrviel\u0101m; nov\u0113rt\u0113jiet \u0161\u0137iedrvielu saturu uz 100 g produkta<\/li>\n
                              • Kombin\u0113jiet da\u017e\u0101du veidu \u0161\u0137iedrvielas<\/strong> \u2013 gan \u0161\u0137\u012bsto\u0161\u0101s, gan ne\u0161\u0137\u012bsto\u0161\u0101s \u0161\u0137iedrvielas ir svar\u012bgas vesel\u012bbai<\/li>\n
                              • Esiet uzman\u012bgi<\/strong>, ja jums ir noteiktas vesel\u012bbas probl\u0113mas \u2013 kairin\u0101tu zarnu sindroma, Krona slim\u012bbas vai \u010d\u016blain\u0101 kol\u012bta gad\u012bjum\u0101 jums, iesp\u0113jams, b\u016bs j\u0101ierobe\u017eo noteiktu \u0161\u0137iedrvielu pat\u0113ri\u0146\u0161<\/li>\n<\/ul>\n

                                 <\/p>\n

                                \u0160\u0137iedrvielu defic\u012bta paz\u012bmes<\/strong><\/h2>\n
                                <\/div>\n
                                Nepietiekama \u0161\u0137iedrvielu uz\u0146em\u0161ana var izpausties ar \u0161\u0101diem simptomiem:<\/div>\n
                                <\/div>\n
                                  \n
                                • Past\u0101v\u012bgs aizciet\u0113jums<\/li>\n
                                • Svara pieaugums<\/li>\n
                                • Ener\u0123ijas tr\u016bkums<\/li>\n
                                • Augsts holester\u012bna l\u012bmenis asin\u012bs<\/li>\n
                                • Nestabils cukura l\u012bmenis asin\u012bs<\/li>\n<\/ul>\n
                                  <\/div>\n

                                  \u0160\u0137iedru piedevas: Kad t\u0101s ir nepiecie\u0161amas?<\/strong><\/h2>\n
                                  <\/div>\n
                                  Lai gan vislab\u0101k ir ieg\u016bt \u0161\u0137iedrvielas no dab\u012bgiem p\u0101rtikas avotiem, da\u017ereiz var lietot \u0161\u0137iedrvielu piedevas. T\u0101s ir \u012bpa\u0161i noder\u012bgas:<\/div>\n
                                  \n
                                  \"skaidulin\u0117s<\/div>\n<\/div>\n

                                   <\/p>\n

                                    \n
                                  • \n
                                    vec\u0101ka gadag\u0101juma cilv\u0113ki, kuriem ir gr\u016bt\u012bbas uz\u0146emt pietiekami daudz p\u0101rtikas<\/div>\n
                                    <\/div>\n<\/li>\n
                                  • \n
                                    cilv\u0113ki ar specifiskiem gremo\u0161anas trauc\u0113jumiem<\/div>\n
                                    <\/div>\n<\/li>\n
                                  • \n
                                    cilv\u0113ki p\u0113c noteikt\u0101m oper\u0101cij\u0101m<\/div>\n
                                    <\/div>\n<\/li>\n
                                  • \n
                                    cilv\u0113ki, kas iev\u0113ro \u012bpa\u0161as di\u0113tas<\/div>\n<\/li>\n<\/ul>\n
                                    <\/div>\n
                                    <\/div>\n
                                    Tom\u0113r pirms jebk\u0101du \u0161\u0137iedrvielu piedevu lieto\u0161anas ir svar\u012bgi konsult\u0113ties ar \u0101rstu vai dietologu. Piedevas nevar aizst\u0101t sabalans\u0113ta, daudzveid\u012bga uztura priek\u0161roc\u012bbas, jo l\u012bdztekus dab\u012bgaj\u0101m \u0161\u0137iedrviel\u0101m m\u0113s uz\u0146emam ar\u012b citas svar\u012bgas uzturvielas.<\/div>\n
                                    <\/div>\n
                                    J\u0101atz\u012bm\u0113, ka p\u0101rm\u0113r\u012bgs \u0161\u0137iedrvielu daudzums var rad\u012bt ar\u012b negat\u012bvas sekas: samazin\u0101t miner\u0101lvielu, \u012bpa\u0161i kalcija, dzelzs un cinka, uzs\u016bk\u0161anos. T\u0101p\u0113c ir svar\u012bgi nep\u0101rsniegt ieteicamo daudzumu bez vesel\u012bbas apr\u016bpes speci\u0101lista uzraudz\u012bbas.<\/div>\n
                                    <\/div>\n
                                    <\/div>\n
                                    \n

                                    \u012apa\u0161i ieteikumi<\/strong><\/h2>\n
                                    <\/div>\n
                                      \n
                                    • B\u0113rnu \u0161\u0137iedrvielu nepiecie\u0161am\u012bba at\u0161\u0137iras atkar\u012bb\u0101 no vecuma.<\/strong> Aptuven\u0101 formula: b\u0113rna vecums + 5 = ieteicam\u0101 \u0161\u0137iedrvielu uz\u0146em\u0161ana gramos dien\u0101<\/li>\n
                                    • Gr\u016btniec\u0113m \u0161\u0137iedrvielas<\/strong> ir \u012bpa\u0161i svar\u012bgas c\u012b\u0146\u0101 pret aizciet\u0113jumiem, kas bie\u017ei rodas gr\u016btniec\u012bbas laik\u0101<\/li>\n
                                    • Sportistiem<\/strong> pietiekama \u0161\u0137iedrvielu uz\u0146em\u0161ana pal\u012bdz uztur\u0113t ener\u0123ijas l\u012bmeni un labu gremo\u0161anu<\/li>\n
                                    • Diab\u0113ta<\/strong> slimniekiem \u0161\u0137iedrvielas pal\u012bdz stabiliz\u0113t cukura l\u012bmeni asin\u012bs<\/li>\n<\/ul>\n
                                      <\/div>\n
                                      Ja pl\u0101nojat b\u016btiski main\u012bt savu uzturu un \u0161\u0137iedrvielu daudzumu taj\u0101, vienm\u0113r ieteicams konsult\u0113ties ar vesel\u012bbas apr\u016bpes speci\u0101listu – \u0101rstu, dietologu vai uztura speci\u0101listu. Vi\u0146i pal\u012bdz\u0113s jums izveidot individu\u0101lu pl\u0101nu, kas atbilst j\u016bsu vesel\u012bbas st\u0101voklim un vajadz\u012bb\u0101m.<\/div>\n<\/div>\n
                                      <\/div>\n
                                      \n

                                      Secin\u0101jumi<\/strong><\/h2>\n
                                      <\/div>\n
                                      \u0160\u0137iedvielas ir neat\u0146emama vesel\u012bga uztura sast\u0101vda\u013ca ar daudz\u0101m pozit\u012bv\u0101m \u012bpa\u0161\u012bb\u0101m organismam. T\u0101s pal\u012bdz uztur\u0113t vesel\u012bgu gremo\u0161anas sist\u0113mu, regul\u0113t cukura un holester\u012bna l\u012bmeni asin\u012bs, kontrol\u0113t svaru un samazin\u0101t da\u017e\u0101du hronisku slim\u012bbu att\u012bst\u012bbas risku.<\/div>\n
                                      <\/div>\n
                                      Lai gan pa\u0161reiz\u0113jais \u0161\u0137iedrvielu pat\u0113ri\u0146\u0161 lietuvie\u0161u vid\u016b bie\u017ei vien nesasniedz ieteicamo normu, nelielas, bet konsekventas uztura izmai\u0146as var iev\u0113rojami uzlabot situ\u0101ciju. Pat\u0113r\u0113jot vair\u0101k aug\u013cu, d\u0101rze\u0146u, pilngraudu, p\u0101k\u0161augu, riekstu un s\u0113klu, j\u016bs varat viegli palielin\u0101t \u0161\u0137iedrvielu daudzumu ikdienas uztur\u0101.<\/div>\n
                                      <\/div>\n
                                      Ir svar\u012bgi atcer\u0113ties, ka \u0161\u0137iedrvielu daudzums j\u0101palielina pak\u0101peniski un j\u0101dzer pietiekami daudz \u016bdens. Nepiecie\u0161am\u012bba p\u0113c \u0161\u0137iedrviel\u0101m var at\u0161\u0137irties atkar\u012bb\u0101 no cilv\u0113ka, t\u0101p\u0113c ir v\u0113rts piev\u0113rst uzman\u012bbu sava \u0137erme\u0146a s\u016bt\u012btajiem sign\u0101liem un, ja nepiecie\u0161ams, konsult\u0113ties ar vesel\u012bbas apr\u016bpes speci\u0101listu.<\/div>\n
                                      <\/div>\n
                                      Sabalans\u0113ts, \u0161\u0137iedrviel\u0101m bag\u0101ts uzturs ir ieguld\u012bjums ilgtermi\u0146a vesel\u012bb\u0101 un labsaj\u016bt\u0101. S\u0101ciet ar neliel\u0101m, bet konsekvent\u0101m izmai\u0146\u0101m, un j\u016bsu \u0137ermenis rea\u0123\u0113s ar lab\u0101ku pa\u0161saj\u016btu, ener\u0123iju un iztur\u012bbu pret slim\u012bb\u0101m.<\/div>\n<\/div>\n
                                      <\/div>\n
                                      \n

                                      Bie\u017ei uzdotie jaut\u0101jumi<\/strong><\/h2>\n
                                      <\/div>\n

                                      Kas ir uztura \u0161\u0137iedrvielas?<\/strong><\/h3>\n
                                      <\/div>\n
                                      Uztura \u0161\u0137iedrvielas ir og\u013chidr\u0101ti, kas atrodami augos, kurus organisma enz\u012bmi nevar sagremot, ta\u010du tie ir labv\u0113l\u012bgi gremo\u0161anas vesel\u012bbai un visp\u0101r\u0113jai vesel\u012bbai.<\/div>\n
                                      <\/div>\n

                                      Cik daudz \u0161\u0137iedrvielu vajadz\u0113tu pat\u0113r\u0113t dien\u0101?<\/strong><\/h3>\n
                                      <\/div>\n
                                      Pieaugu\u0161ajiem ieteicams pat\u0113r\u0113t 25\u201338 g \u0161\u0137iedrvielu dien\u0101 \u2013 vismaz 25 g sieviet\u0113m un 38 g v\u012brie\u0161iem, ta\u010du individu\u0101l\u0101s vajadz\u012bbas var at\u0161\u0137irties atkar\u012bb\u0101 no vecuma, dzimuma un vesel\u012bbas st\u0101vok\u013ca.<\/div>\n
                                      <\/div>\n

                                      K\u0101di ir lab\u0101kie dabiskie \u0161\u0137iedrvielu avoti?<\/strong><\/h3>\n
                                      <\/div>\n
                                      Lab\u0101kie dabiskie \u0161\u0137iedrvielu avoti ir pilngraudu produkti, p\u0101k\u0161augi, d\u0101rze\u0146i, aug\u013ci, ogas, rieksti un s\u0113klas.<\/div>\n
                                      <\/div>\n

                                      Vai var uz\u0146emt p\u0101r\u0101k daudz \u0161\u0137iedrvielu?<\/strong><\/h3>\n
                                      <\/div>\n
                                      J\u0101, p\u0101r\u0101k daudz \u0161\u0137iedrvielu var izrais\u012bt gremo\u0161anas probl\u0113mas un trauc\u0113t miner\u0101lvielu uzs\u016bk\u0161anos; \u0161\u0137iedrvielu uz\u0146em\u0161ana j\u0101palielina pak\u0101peniski un j\u0101uzdzeras ar lielu daudzumu \u016bdens.<\/div>\n
                                      <\/div>\n

                                      Vai \u0161\u0137iedrvielu piedevas ir tikpat efekt\u012bvas k\u0101 \u0161\u0137iedrvielas no p\u0101rtikas?<\/strong><\/h3>\n
                                      <\/div>\n
                                      \u0160\u0137iedru piedevas var pal\u012bdz\u0113t sasniegt ieteicamo \u0161\u0137iedrvielu uz\u0146em\u0161anu, ta\u010du t\u0101m nevajadz\u0113tu aizst\u0101t labi sabalans\u0113tu, daudzveid\u012bgu uzturu, ja vien to nav ieteicis vesel\u012bbas apr\u016bpes speci\u0101lists.<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

                                      \u0160\u0137iedrvielas jeb uztura \u0161\u0137iedrvielas ir unik\u0101ls augu savienojums, kas at\u0161\u0137iras no citiem og\u013chidr\u0101tiem ar to, ka m\u016bsu organisma enz\u012bmi t\u0101s nesp\u0113j sagremot. Tom\u0113r \u0161\u012b nesp\u0113ja t\u0101s sagremot p\u0101rsteidzo\u0161i pozit\u012bvi ietekm\u0113 m\u016bsu vesel\u012bbu. \u0160\u0137iedrviel\u0101m ir svar\u012bga loma vesel\u012bgas gremo\u0161anas sist\u0113mas uztur\u0113\u0161an\u0101, holester\u012bna un cukura l\u012bme\u0146a asin\u012bs regul\u0113\u0161an\u0101, k\u0101 ar\u012b da\u017e\u0101du hronisku slim\u012bbu riska mazin\u0101\u0161an\u0101. P\u0113t\u012bjumi liecina, […]\n","protected":false},"author":17,"featured_media":41437,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-41454","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-lv"],"_links":{"self":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts\/41454","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/comments?post=41454"}],"version-history":[{"count":0,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts\/41454\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/media\/41437"}],"wp:attachment":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/media?parent=41454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/categories?post=41454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/tags?post=41454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}