{"id":41705,"date":"2025-08-15T11:06:59","date_gmt":"2025-08-15T11:06:59","guid":{"rendered":"https:\/\/loosen.lt\/kas-ir-pievienotais-cukurs-un-ka-no-ta-izvairities\/"},"modified":"2025-08-15T11:06:59","modified_gmt":"2025-08-15T11:06:59","slug":"kas-ir-pievienotais-cukurs-un-ka-no-ta-izvairities","status":"publish","type":"post","link":"https:\/\/loosen.lt\/lv\/kas-ir-pievienotais-cukurs-un-ka-no-ta-izvairities\/","title":{"rendered":"Kas ir pievienotais cukurs un k\u0101 no t\u0101 izvair\u012bties?"},"content":{"rendered":"
M\u016bsdienu pasaul\u0113 p\u0101rtikas veikalu plaukti ir pilni ar k\u0101rdino\u0161iem, gardiem, bet bie\u017ei vien neman\u0101mi augsta cukura satura produktiem. Pievienotais cukurs ir k\u013cuvis par vienu no liel\u0101kaj\u0101m m\u016bsdienu uztura probl\u0113m\u0101m, kas negat\u012bvi ietekm\u0113 m\u016bsu vesel\u012bbu. Lai gan organisms sp\u0113j p\u0101rstr\u0101d\u0101t noteiktu daudzumu dab\u012bg\u0101 cukura, p\u0101rm\u0113r\u012bga pievienot\u0101 cukura lieto\u0161ana var izrais\u012bt nopietnas vesel\u012bbas probl\u0113mas \u2013 s\u0101kot no svara pieauguma l\u012bdz diab\u0113tam vai sirds slim\u012bb\u0101m. Lai ilgtermi\u0146\u0101 nodro\u0161in\u0101tu labu vesel\u012bbu un labsaj\u016btu, ir svar\u012bgi ne tikai samazin\u0101t pat\u0113r\u0113t\u0101 cukura daudzumu, bet ar\u012b stiprin\u0101t organismu kopum\u0101, piem\u0113ram, apvienojot pievienot\u0101 cukura samazin\u0101\u0161anu ar imunit\u0101ti stiprino\u0161iem uztura bag\u0101tin\u0101t\u0101jiem, kas var uzlabot visp\u0101r\u0113jo labsaj\u016btu.<\/div>\n
<\/div>\n
\u0160aj\u0101 rakst\u0101 j\u016bs uzzin\u0101siet, kas \u012bsti ir pievienotais cukurs, k\u0101 tas at\u0161\u0137iras no dab\u012bg\u0101 cukura, k\u0101du kait\u0113jumu tas var nodar\u012bt j\u016bsu organismam un, pats galvenais, praktiskus ieteikumus, k\u0101 samazin\u0101t t\u0101 pat\u0113ri\u0146u ikdien\u0101.<\/div>\n
<\/div>\n

Pievienotais cukurs: defin\u012bcijas un veidi<\/strong><\/h2>\n
<\/div>\n
Pievienotais cukurs ir cukurs un s\u012brupi, kas tiek pievienoti p\u0101rtikas produktiem to ra\u017eo\u0161anas vai pagatavo\u0161anas laik\u0101. At\u0161\u0137ir\u012bb\u0101 no dab\u012bgajiem cukuriem, kas dabiski atrodami aug\u013cos, d\u0101rze\u0146os un pien\u0101, pievienotajam cukuram nav citas uzturv\u0113rt\u012bbas, iz\u0146emot kalorijas.<\/div>\n
<\/div>\n
Pasaules Vesel\u012bbas organiz\u0101cija (PVO) iesaka, lai pievienotais cukurs veidotu ne vair\u0101k k\u0101 10% no j\u016bsu ikdienas kalorij\u0101m un ide\u0101l\u0101 gad\u012bjum\u0101 maz\u0101k nek\u0101 5%. Sieviet\u0113m tas b\u016btu aptuveni 25 g (6 t\u0113jkarotes) dien\u0101, bet v\u012brie\u0161iem – aptuveni 36 g (9 t\u0113jkarotes) dien\u0101.<\/div>\n
<\/div>\n
Ir svar\u012bgi saprast, ka aug\u013cos un d\u0101rze\u0146os eso\u0161ie dab\u012bgie cukuri piln\u012bb\u0101 at\u0161\u0137iras no pievienot\u0101 cukura. Dab\u012bgie cukuri satur \u0161\u0137iedrvielas, vitam\u012bnus, miner\u0101lvielas un antioksidantus, kas pal\u012bdz j\u016bsu organismam efekt\u012bv\u0101k p\u0101rstr\u0101d\u0101t cukuru. Savuk\u0101rt pievienotais cukurs nodro\u0161ina tikai “tuk\u0161as” kalorijas bez uzturv\u0113rt\u012bbas.<\/div>\n
<\/div>\n

Bie\u017ei sastopamas pievienot\u0101 cukura formas p\u0101rtikas produktos<\/strong><\/h2>\n
<\/div>\n
Pievienoto cukuru var atrast \u013coti da\u017e\u0101dos ikdienas produktos, pat viet\u0101s, kur to, iesp\u0113jams, negaid\u012btu:<\/div>\n
<\/div>\n
\n
\"prid\u0117tinis<\/div>\n<\/div>\n
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\n
    \n
  • Dz\u0113rieni: g\u0101z\u0113tie dz\u0113rieni, sulas, sporta dz\u0113rieni, aromatiz\u0113tie \u016bde\u0146i<\/li>\n
  • Brokastu p\u0101rslu produkti: p\u0101rslas, batoni\u0146i, p\u0101rslu mais\u012bjumi<\/li>\n
  • M\u0113rces: ke\u010dups, b\u0101rbekj\u016b m\u0113rce, sal\u0101tu m\u0113rces<\/li>\n
  • Konserv\u0113ti produkti: konserv\u0113ti aug\u013ci, konserv\u0113ti d\u0101rze\u0146i<\/li>\n
  • Jogurts un piena produkti: aug\u013cu jogurti, biezpiena deserti, sald\u0113juma mais\u012bjumi<\/li>\n
  • Cepti produkti: cepumi, k\u016bkas, maize<\/li>\n<\/ul>\n
    <\/div>\n
    Vesel\u012bgas zarnu mikrobiomas uztur\u0113\u0161ana var pal\u012bdz\u0113t mazin\u0101t tieksmi p\u0113c saldumiem un lab\u0101k kontrol\u0113t cukura uz\u0146em\u0161anu. Viens no veidiem, k\u0101 uzlabot zarnu vesel\u012bbu, ir lietot probiotikas, piem\u0113ram, KIKI Health Probiotics, Good Bacteria, kas var b\u016bt lielisks papildin\u0101jums di\u0113tai ar zemu cukura saturu.<\/div>\n
    <\/div>\n

    Pievienot\u0101 cukura ietekme uz vesel\u012bbu<\/strong><\/h2>\n
    <\/div>\n
    Regul\u0101ra liela daudzuma pievienot\u0101 cukura lieto\u0161ana var izrais\u012bt da\u017e\u0101das vesel\u012bbas probl\u0113mas. P\u0113t\u012bjumi liecina par skaidru saist\u012bbu starp p\u0101rm\u0113r\u012bgu saldumu pat\u0113ri\u0146u un \u0161\u0101d\u0101m vesel\u012bbas probl\u0113m\u0101m:<\/div>\n
    <\/div>\n
      \n
    • Svara pieaugums un aptauko\u0161an\u0101s<\/strong>: Pievienotajam cukuram ir daudz kaloriju, bet zems s\u0101ta saj\u016btas l\u012bmenis, t\u0101p\u0113c ir viegli pat\u0113r\u0113t p\u0101r\u0101k daudz kaloriju, nej\u016btoties pa\u0113du\u0161am.<\/li>\n
    • Metabolisma trauc\u0113jumi:<\/strong> Regul\u0101ra cukura lieto\u0161ana var izrais\u012bt insul\u012bna rezistenci, palielin\u0101tu tauku uzkr\u0101\u0161anos un vielmai\u0146as sindroma risku.<\/li>\n
    • Diab\u0113ts<\/strong>: P\u0101rm\u0113r\u012bga cukura lieto\u0161ana var pak\u0101peniski boj\u0101t aizku\u0146\u0123a dziedzeri un palielin\u0101t 2. tipa diab\u0113ta risku.<\/li>\n
    • Sirds un asinsvadu slim\u012bbas<\/strong>: P\u0113t\u012bjumi liecina, ka cilv\u0113kiem ar uzturu, kur\u0101 ir daudz pievienot\u0101 cukura, ir liel\u0101ks sirds slim\u012bbu risks, pat ja vi\u0146iem nav aptauko\u0161an\u0101s.<\/li>\n
    • Gar\u012bg\u0101s vesel\u012bbas probl\u0113mas:<\/strong> Da\u017ei p\u0113t\u012bjumi saista lielu cukura pat\u0113ri\u0146u ar liel\u0101ku depresijas un trauksmes risku.<\/li>\n
    • \u0100das noveco\u0161an\u0101s:<\/strong> Pievienotais cukurs var pa\u0101trin\u0101t kolag\u0113na sadal\u012b\u0161anos, kas noved pie priek\u0161laic\u012bgas \u0101das noveco\u0161an\u0101s un grumbu veido\u0161an\u0101s.<\/li>\n
    • Zobu probl\u0113mas:<\/strong> Cukurs ir galvenais faktors zobu boj\u0101\u0161an\u0101s att\u012bst\u012bb\u0101.<\/li>\n<\/ul>\n

       <\/p>\n

      Lietuvas Vesel\u012bbas zin\u0101t\u0146u universit\u0101tes Sabiedr\u012bbas vesel\u012bbas fakult\u0101tes speci\u0101listi uzsver, ka Lietuvas pieaugu\u0161ie vid\u0113ji pat\u0113r\u0113 aptuveni divreiz vair\u0101k pievienot\u0101 cukura, nek\u0101 iesaka PVO. Tas ir satrauco\u0161i, jo \u012bpa\u0161i \u0146emot v\u0113r\u0101, ka pat\u0113ri\u0146a r\u0101d\u012bt\u0101ji b\u0113rnu un pusaud\u017eu vid\u016b ir v\u0113l augst\u0101ki.<\/div>\n<\/div>\n
      <\/div>\n
      \n

      Praktiskas strat\u0113\u0123ijas pievienot\u0101 cukura identific\u0113\u0161anai un nov\u0113r\u0161anai<\/strong><\/h2>\n
      <\/div>\n
      Pievienot\u0101 cukura uz\u0146em\u0161anas samazin\u0101\u0161ana var b\u016bt vienk\u0101r\u0161\u0101ka, nek\u0101 j\u016bs dom\u0101jat. \u0160eit ir da\u017ei praktiski padomi, kas pal\u012bdz\u0113s jums identific\u0113t un izvair\u012bties no sl\u0113pt\u0101 cukura ikdienas uztur\u0101.<\/div>\n
      <\/div>\n

      K\u0101 las\u012bt p\u0101rtikas produktu eti\u0137etes<\/strong><\/h2>\n
      <\/div>\n
      Pievienotais cukurs var b\u016bt nor\u0101d\u012bts ar da\u017e\u0101diem nosaukumiem p\u0101rtikas produktu eti\u0137et\u0113s.<\/div>\n<\/div>\n
      <\/div>\n
      \"prid\u0117tinis<\/div>\n
      <\/div>\n
      \n
      Piev\u0113rsiet uzman\u012bbu \u0161\u012bm sast\u0101vda\u013c\u0101m:<\/div>\n
      <\/div>\n
        \n
      • Saharoze, glikoze, fruktoze, laktoze, maltoze<\/li>\n
      • Invertcukurs, niedru cukurs, br\u016bnais cukurs<\/li>\n
      • Medus, agaves s\u012brups, kukur\u016bzas s\u012brups, k\u013cavu s\u012brups<\/li>\n
      • Aug\u013cu koncentr\u0101ts, \u017e\u0101v\u0113ta sula<\/li>\n
      • Dekstroze, maltodekstr\u012bns<\/li>\n<\/ul>\n
        <\/div>\n
        Jaun\u0101kajos p\u0101rtikas produktu mar\u0137\u0113\u0161anas standartos pievienotie cukuri bie\u017ei tiek uzskait\u012bti atsevi\u0161\u0137\u0101 rind\u0101 sada\u013c\u0101 “tostarp cukuri”. Tom\u0113r jums joproj\u0101m j\u0101piev\u0113r\u0161 uzman\u012bba sast\u0101vda\u013cu sarakstam, jo cukuri var tikt uzskait\u012bti ar da\u017e\u0101diem nosaukumiem.<\/div>\n
        <\/div>\n

        Padomi cukura samazin\u0101\u0161anai m\u0101j\u0101s un iep\u0113rkoties<\/strong><\/h2>\n
        <\/div>\n
        \u0160eit ir da\u017ei praktiski padomi, k\u0101 samazin\u0101t pievienot\u0101 cukura pat\u0113ri\u0146u ikdienas situ\u0101cij\u0101s:<\/div>\n<\/div>\n
        <\/div>\n
        \n
        \"prid\u0117tinis<\/div>\n<\/div>\n
        \n
          \n
        • Pl\u0101nojiet iepirk\u0161anos<\/strong>: iepriek\u0161 izveidojiet iepirkumu sarakstu un pieturieties pie t\u0101, lai izvair\u012btos no impuls\u012bviem pirkumiem.<\/li>\n
        • Iep\u0113rcieties, kad esat pa\u0113dis:<\/strong> izsalcis cilv\u0113ks, visticam\u0101k, pirks saldus un p\u0101rstr\u0101d\u0101tus p\u0101rtikas produktus.<\/li>\n
        • Izv\u0113lieties neapstr\u0101d\u0101tus p\u0101rtikas produktus:<\/strong> jo maz\u0101k apstr\u0101d\u0101ts produkts, jo maz\u0101ka iesp\u0113ja, ka taj\u0101 b\u016bs pievienots cukurs.<\/li>\n
        • Gatavojiet m\u0101j\u0101s:<\/strong> gatavojot \u0113dienu, j\u016bs kontrol\u0113jat sast\u0101vda\u013cu kvalit\u0101ti un daudzumu.<\/li>\n
        • Pak\u0101peniski samaziniet cukura daudzumu<\/strong>: ja esat pieradis pie saldas gar\u0161as, pak\u0101peniski samaziniet cukura daudzumu.<\/li>\n
        • Izmantojiet gar\u0161vielas:<\/strong> kan\u0113lis, vani\u013ca, kardamons nodro\u0161ina dabisku saldumu bez pievienota cukura.<\/li>\n<\/ul>\n
          <\/div>\n

          Sl\u0113ptais cukurs it k\u0101 vesel\u012bgos p\u0101rtikas produktos.<\/strong><\/h2>\n
          <\/div>\n
          Bie\u017ei vien p\u0101rtikas produkti, kas reklam\u0113ti k\u0101 “vesel\u012bgi”, satur lielu daudzumu pievienot\u0101 cukura:<\/div>\n
          <\/div>\n
            \n
          • Aug\u013cu jogurti<\/strong>: var satur\u0113t l\u012bdz 6 t\u0113jkarot\u0113m cukura vien\u0101 iepakojum\u0101.<\/li>\n
          • Granolas mais\u012bjumi:<\/strong> bie\u017ei satur daudz medus vai citu saldin\u0101t\u0101ju.<\/li>\n
          • Vesel\u012bgie batoni\u0146i<\/strong>: lai gan reklam\u0113ti k\u0101 olbaltumvielu avots, daudzi no tiem satur daudz pievienot\u0101 cukura.<\/li>\n
          • Sulas<\/strong>: pat 100% aug\u013cu sula satur daudz dab\u012bg\u0101 cukura, bet nesatur \u0161\u0137iedrvielas, t\u0101p\u0113c lab\u0101k izv\u0113l\u0113ties aug\u013cus.<\/li>\n
          • M\u0113rces un m\u0113rces:<\/strong> ke\u010dups, sal\u0101ti. m\u0113rces un marin\u0101des bie\u017ei satur daudz pievienot\u0101 cukura.<\/li>\n<\/ul>\n
            <\/div>\n
            Papildus pareizam uzturam, ar\u012b zarnu vesel\u012bba ir svar\u012bga c\u012b\u0146\u0101 pret tieksmi p\u0113c saldumiem. Dabiski gremo\u0161anas uztura bag\u0101tin\u0101t\u0101ji var pal\u012bdz\u0113t uzlabot bar\u012bbas vielu uzs\u016bk\u0161anos un mazin\u0101t v\u0113lmi \u0113st saldumus.<\/div>\n<\/div>\n
            <\/div>\n
            \n

            Cukura alternat\u012bvas<\/strong><\/h2>\n
            <\/div>\n
            Ja v\u0113laties samazin\u0101t cukura pat\u0113ri\u0146u, bet nev\u0113laties atteikties no salduma, varat izm\u0113\u0123in\u0101t \u0161\u012bs alternat\u012bvas:<\/div>\n
            <\/div>\n
              \n
            • St\u0113vija<\/strong>: dab\u012bgs saldin\u0101t\u0101js bez kalorij\u0101m, kas ir daudz sald\u0101ks par cukuru<\/li>\n
            • Eritritols<\/strong>: cukura spirts ar gandr\u012bz nulles kalorij\u0101m<\/li>\n
            • Kokosriekstu cukurs:<\/strong> tam ir nedaudz zem\u0101ks glik\u0113miskais indekss nek\u0101 parastajam cukuram<\/li>\n
            • Atsevi\u0161\u0137i aug\u013cu gabali\u0146i<\/strong>: pie\u0161\u0137ir dabisku saldumu desertiem un ceptiem izstr\u0101d\u0101jumiem<\/li>\n
            • Kan\u0113lis<\/strong>: gar\u0161vielas, piem\u0113ram, kan\u0113lis, var pal\u012bdz\u0113t samazin\u0101t pievienot\u0101 cukura nepiecie\u0161am\u012bbu<\/li>\n<\/ul>\n
              <\/div>\n
              Tom\u0113r atcerieties, ka jebkuras alternat\u012bvas j\u0101lieto m\u0113ren\u012bb\u0101, jo m\u0113r\u0137is ir samazin\u0101t tieksmi p\u0113c saldumiem kopum\u0101, nevis vienk\u0101r\u0161i aizst\u0101t vienu saldin\u0101t\u0101ju ar citu.<\/div>\n
              <\/div>\n

              At\u0161\u0137ir\u012bbas starp dabisko un pievienoto cukuru<\/strong><\/h2>\n
              <\/div>\n
              Daudzi cilv\u0113ki neat\u0161\u0137ir dabisko un pievienoto cukuru, ta\u010du to ietekme uz organismu var b\u016bt \u013coti at\u0161\u0137ir\u012bga. Galven\u0101s at\u0161\u0137ir\u012bbas sl\u0113pjas ne tikai cukura izcelsm\u0113, bet ar\u012b t\u0101 pat\u0113ri\u0146a kontekst\u0101.<\/div>\n
              <\/div>\n

              Metabolisma at\u0161\u0137ir\u012bbas<\/strong><\/h2>\n
              <\/div>\n
              Dabiskie cukuri, kas atrodami aug\u013cos, d\u0101rze\u0146os vai piena produktos, tiek metaboliz\u0113ti at\u0161\u0137ir\u012bgi nek\u0101 pievienotie cukuri.<\/div>\n<\/div>\n
              <\/div>\n
              \"prid\u0117tinis<\/div>\n
              <\/div>\n
              \n
              Aug\u013ci un d\u0101rze\u0146i ir bag\u0101ti ar \u0161\u0137iedrviel\u0101m, kas pal\u0113nina cukura uzs\u016bk\u0161anos un nov\u0113r\u0161 cukura l\u012bme\u0146a asin\u012bs strauju paaugstin\u0101\u0161anos. Turkl\u0101t \u0161ajos p\u0101rtikas produktos eso\u0161ie vitam\u012bni, miner\u0101lvielas un antioksidanti pal\u012bdz organismam efekt\u012bv\u0101k p\u0101rstr\u0101d\u0101t cukuru.<\/div>\n
              <\/div>\n
              Turpret\u012b pievienotais cukurs \u0101tri uzs\u016bcas asinsrit\u0113, izraisot cukura l\u012bme\u0146a asin\u012bs un insul\u012bna izdal\u012b\u0161an\u0101s strauju paaugstin\u0101\u0161anos. Laika gait\u0101 tas var izrais\u012bt insul\u012bna rezistenci un 2. tipa cukura diab\u0113tu.<\/div>\n
              <\/div>\n

              S\u0101ta saj\u016bta<\/strong><\/h2>\n
              <\/div>\n
              Aug\u013cu vai d\u0101rze\u0146u \u0113\u0161ana ar dab\u012bgiem cukuriem pal\u012bdz rad\u012bt s\u0101ta saj\u016btu. Tas noz\u012bm\u0113, ka ir gr\u016bt\u0101k p\u0101r\u0113sties. Tikm\u0113r p\u0101rtikas produkti ar pievienotiem cukuriem bie\u017ei vien nenodro\u0161ina ilgsto\u0161u s\u0101ta saj\u016btu, t\u0101p\u0113c ir viegli uz\u0146emt p\u0101r\u0101k daudz kaloriju.<\/div>\n
              <\/div>\n
              P\u0113t\u012bjumi liecina, ka cilv\u0113ki, kas ap\u0113d \u0101bolu, j\u016btas pa\u0113du\u0161i nek\u0101 tie, kas dzer \u0101bolu sulu ar t\u0101du pa\u0161u kaloriju daudzumu. Tas apstiprina, ka dab\u012bgie cukuri pilnv\u0113rt\u012bgos p\u0101rtikas produktos ietekm\u0113 organismu at\u0161\u0137ir\u012bgi nek\u0101 rafin\u0113tie pievienotie cukuri.<\/div>\n<\/div>\n
              <\/div>\n
              <\/div>\n
              \n

              Piera\u0161ana pie maz\u0101ka salduma<\/strong><\/h2>\n
              <\/div>\n
              Pievienot\u0101 cukura daudzuma samazin\u0101\u0161ana var b\u016bt izaicin\u0101jums, \u012bpa\u0161i, ja esat pieradis pie intens\u012bva salduma. Tom\u0113r j\u016bsu gar\u0161as k\u0101rpi\u0146as var piel\u0101goties da\u017eu ned\u0113\u013cu laik\u0101. S\u0101ciet, pak\u0101peniski samazinot cukura daudzumu kafij\u0101, t\u0113j\u0101 vai m\u0101j\u0101s gatavot\u0101s malt\u012bt\u0113s. Laika gait\u0101 j\u016bs atkl\u0101siet, ka saldie \u0113dieni, kas jums agr\u0101k patika, tagad \u0161\u0137iet p\u0101r\u0101k saldi.<\/div>\n
              <\/div>\n
              Ir svar\u012bgi atz\u012bm\u0113t, ka da\u017ei dabiski savienojumi var pal\u012bdz\u0113t regul\u0113t glikozes metabolismu organism\u0101. Piem\u0113ram, berber\u012bns var pal\u012bdz\u0113t pazemin\u0101t cukura l\u012bmeni asin\u012bs un pal\u012bdz\u0113t kontrol\u0113t insul\u012bna izdal\u012b\u0161anos, kas var b\u016bt noder\u012bga strat\u0113\u0123ija cukura uz\u0146em\u0161anas p\u0101rvald\u012bbai.<\/div>\n
              <\/div>\n
              \u0160eit ir dabisko un pievienoto cukuru ietekmes sal\u012bdzin\u0101jums:<\/div>\n
              <\/div>\n
                \n
              • Ener\u0123ija<\/strong>: Dab\u012bgie cukuri nodro\u0161ina ilgsto\u0161u ener\u0123iju, pateicoties to l\u0113n\u0101kai uzs\u016bk\u0161anai, savuk\u0101rt pievienotie cukuri izraisa \u012bslaic\u012bgu ener\u0123ijas piepl\u016bdumu, kam bie\u017ei seko nogurums.<\/li>\n
              • S\u0101ta saj\u016bta:<\/strong> P\u0101rtikas produkti ar dab\u012bgajiem cukuriem parasti satur \u0161\u0137iedrvielas, olbaltumvielas un citas uzturvielas, kas pal\u012bdz ilg\u0101k justies pa\u0113du\u0161am, savuk\u0101rt produkti ar pievienotajiem cukuriem reti nodro\u0161ina ilgsto\u0161u s\u0101ta saj\u016btu.<\/li>\n
              • Uzturv\u0113rt\u012bba<\/strong>: Dab\u012bgie cukuri parasti ir atrodami p\u0101rtikas produktos, kas satur vitam\u012bnus, miner\u0101lvielas un citas uzturvielas, savuk\u0101rt pievienotajiem cukuriem parasti nav citas uzturv\u0113rt\u012bbas, iz\u0146emot kalorijas.<\/li>\n<\/ul>\n<\/div>\n

                 <\/p>\n

                Secin\u0101jums<\/strong><\/h2>\n
                <\/div>\n
                Pievienotais cukurs ir viens no liel\u0101kajiem izaicin\u0101jumiem m\u016bsdienu uztur\u0101, kas ir pasl\u0113pts daudzos produktos m\u016bsu ikdienas uztur\u0101. Lai gan piln\u012bb\u0101 izsl\u0113gt cukuru nav ne nepiecie\u0161ams, ne re\u0101li, ir svar\u012bgi iem\u0101c\u012bties atpaz\u012bt sl\u0113pto cukuru uz eti\u0137et\u0113m un izdar\u012bt apzin\u0101tu izv\u0113li par to, ko m\u0113s \u0113dam.<\/div>\n
                <\/div>\n
                Vesel\u012bg\u0101ks uzturs s\u0101kas ar zin\u0101\u0161an\u0101m un izpratni. S\u0101ciet ar mazumi\u0146u \u2013 lasiet eti\u0137etes, izv\u0113lieties maz\u0101k p\u0101rstr\u0101d\u0101tus p\u0101rtikas produktus, gatavojiet \u0113dienu pa\u0161i un pak\u0101peniski samaziniet cukura daudzumu uztur\u0101. Laika gait\u0101 j\u016bs paman\u012bsiet, ka j\u016bsu gar\u0161as k\u0101rpi\u0146as piel\u0101gosies un j\u016bsu tieksme p\u0113c saldumiem mazin\u0101sies.<\/div>\n
                <\/div>\n
                Lai sasniegtu lab\u0101ku vesel\u012bbu, ir v\u0113rts ne tikai samazin\u0101t pievienot\u0101 cukura uz\u0146em\u0161anu, bet ar\u012b apsv\u0113rt kop\u0113jo uztura kvalit\u0101ti, fizisko aktivit\u0101\u0161u l\u012bmeni un, ja nepiecie\u0161ams, konsult\u0113ties ar vesel\u012bbas apr\u016bpes speci\u0101listiem, lai sa\u0146emtu individu\u0101lus uztura ieteikumus vai atbilsto\u0161us uztura bag\u0101tin\u0101t\u0101jus.<\/div>\n
                <\/div>\n
                Atcerieties \u2013 m\u0113r\u0137is nav piln\u012bb\u0101 izsl\u0113gt saldumu no savas dz\u012bves, bet gan atrast vesel\u012bg\u0101ku l\u012bdzsvaru, kas \u013cauj jums baud\u012bt \u0113dienu un ilgtermi\u0146\u0101 saglab\u0101t labu vesel\u012bbu.<\/div>\n
                <\/div>\n

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

                Kas ir pievienotais cukurs un k\u0101 tas at\u0161\u0137iras no dabiski sastopam\u0101 cukura?<\/strong><\/h3>\n
                <\/div>\n
                Pievienotais cukurs ir jebkur\u0161 cukurs vai s\u012brups, kas tiek pievienots p\u0101rtikas ra\u017eo\u0161anas vai gatavo\u0161anas laik\u0101, savuk\u0101rt dabiski sastopamais cukurs dabiski atrodams neapstr\u0101d\u0101tos p\u0101rtikas produktos, piem\u0113ram, aug\u013cos vai pien\u0101.<\/div>\n
                <\/div>\n

                K\u0101 viegli paman\u012bt pievienoto cukuru uz p\u0101rtikas produktu eti\u0137et\u0113m?<\/strong><\/h3>\n
                <\/div>\n
                Mekl\u0113jiet sast\u0101vda\u013cas, kas beidzas ar “-ose” (glikoze, fruktoze), v\u0101rdu “s\u012brups” vai saldin\u0101t\u0101jus, kas uzskait\u012bti sast\u0101vda\u013cu saraksta pirmajos da\u017eos punktos.<\/div>\n
                <\/div>\n

                K\u0101di ir galvenie vesel\u012bbas riski, kas saist\u012bti ar p\u0101rm\u0113r\u012bgu pievienot\u0101 cukura pat\u0113ri\u0146u?<\/strong><\/h3>\n
                <\/div>\n
                Paaugstin\u0101ts aptauko\u0161an\u0101s, 2. tipa diab\u0113ta, sirds un asinsvadu slim\u012bbu, zobu boj\u0101\u0161an\u0101s un, iesp\u0113jams, gar\u012bg\u0101s vesel\u012bbas trauc\u0113jumu risks.<\/div>\n
                <\/div>\n

                K\u0101das ir ieteicam\u0101s dienas devas pievienotajam cukuram?<\/strong><\/h3>\n
                <\/div>\n
                PVO un vesel\u012bbas aizsardz\u012bbas iest\u0101des iesaka, lai pievienotais cukurs veidotu maz\u0101k nek\u0101 10% no dienas kalorij\u0101m – ide\u0101l\u0101 gad\u012bjum\u0101 maz\u0101k nek\u0101 25 g sieviet\u0113m un 36 g v\u012brie\u0161iem.<\/div>\n
                <\/div>\n

                Vai dabiskie saldin\u0101t\u0101ji ir vesel\u012bga alternat\u012bva pievienotajam cukuram?<\/strong><\/h3>\n
                <\/div>\n
                Dabiskie saldin\u0101t\u0101ji (piem\u0113ram, st\u0113vija vai st\u0113vija) var pal\u012bdz\u0113t samazin\u0101t cukura uz\u0146em\u0161anu, ta\u010du ir svar\u012bgi tos lietot m\u0113ren\u012bb\u0101 un izlas\u012bt sast\u0101vda\u013cu sarakstus, lai uzzin\u0101tu par sl\u0113ptajiem cukuriem.<\/div>\n","protected":false},"excerpt":{"rendered":"

                M\u016bsdienu pasaul\u0113 p\u0101rtikas veikalu plaukti ir pilni ar k\u0101rdino\u0161iem, gardiem, bet bie\u017ei vien neman\u0101mi augsta cukura satura produktiem. Pievienotais cukurs ir k\u013cuvis par vienu no liel\u0101kaj\u0101m m\u016bsdienu uztura probl\u0113m\u0101m, kas negat\u012bvi ietekm\u0113 m\u016bsu vesel\u012bbu. Lai gan organisms sp\u0113j p\u0101rstr\u0101d\u0101t noteiktu daudzumu dab\u012bg\u0101 cukura, p\u0101rm\u0113r\u012bga pievienot\u0101 cukura lieto\u0161ana var izrais\u012bt nopietnas vesel\u012bbas probl\u0113mas \u2013 s\u0101kot no […]\n","protected":false},"author":17,"featured_media":41689,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[83],"tags":[],"class_list":["post-41705","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\/41705","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=41705"}],"version-history":[{"count":0,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/posts\/41705\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/media\/41689"}],"wp:attachment":[{"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/media?parent=41705"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/categories?post=41705"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loosen.lt\/lv\/wp-json\/wp\/v2\/tags?post=41705"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}