{"id":4522,"date":"2014-12-23T00:00:00","date_gmt":"2014-12-23T00:00:00","guid":{"rendered":""},"modified":"2014-12-23T00:00:00","modified_gmt":"2014-12-23T00:00:00","slug":"gydytoja-patarimai-sveikesnems-sventems","status":"publish","type":"post","link":"https:\/\/www.pasveik.lt\/lt\/sveikatos-ir-medicinos-naujienos\/gydytoja-patarimai-sveikesnems-sventems\/4522\/","title":{"rendered":"Gydytoja: patarimai sveikesn\u0117ms \u0161vent\u0117ms"},"content":{"rendered":"

Vilniaus Centro poliklinikos gydytoja dietolog\u0117 Eugenija \u010casaityt\u0117
\n<\/strong><\/p>\n

<\/strong><\/p>\n

Pama\u017eu sulauk\u0117me gra\u017eiausi\u0173 met\u0173 \u0161ven\u010di\u0173, kai galime
\npab\u016bti su pa\u010diais artimiausiais mums \u017emon\u0117mis, pasidalinti \u0161iluma ir gerumu.
\nDa\u017eniausiai did\u017eiausios met\u0173 \u0161vent\u0117s ne\u012fsivaizduojamos be gausaus \u0161ventini\u0173
\npatiekal\u0173 ir g\u0117rimais nukrauto stalo ir deja.. persivalgymo. Ta\u010diau \u0161vent\u0117s
\ngali b\u016bti ne tik prasmingos, linksmos, bet ir sveikos.<\/p>\n

 <\/p>\n

Pagrindin\u0117 taisykl\u0117, norint nepersivalgyti per \u0161ventes
\nir jaustis gerai yra saikas. \u0160i\u0105 ties\u0105 \u017eino daugelis, ta\u010diau ne visada lengva
\njos laikytis.<\/p>\n

 <\/p>\n

Patarimai sveikesn\u0117ms \u0161vent\u0117ms:<\/p>\n

<\/p>\n

\u2714 Laikykit\u0117s valgymo re\u017eimo ir \u0161ven\u010di\u0173 metu.
\nNes\u0117skite prie stalo alkani. Pasistenkite, kad nevalgymo periodas netrukt\u0173
\nilgiau kaip 5 valandas. Kai \u017emogus alkanas, jis da\u017eniausiai valgo labai greitai
\nir suvalgo didel\u012f kiek\u012f maisto (skatinamas persivalgymas).<\/p>\n

 <\/p>\n

\u2714 Valgykite l\u0117tai, ilgai kramtykite maist\u0105 \u2013
\nilgiau kramtant yra geriau suvir\u0161kinamas maistas. Sotumas pajuntamas po 20
\nminu\u010di\u0173 nuo valgymo prad\u017eios.<\/p>\n

 <\/p>\n

\u2714 Tarp skirting\u0173 patiekal\u0173 valgymo pabandykite
\npadaryti 15-20 minu\u010di\u0173 pertrauk\u0105.<\/p>\n

 <\/p>\n

\u2714 Naudokite ma\u017eesnes l\u0117k\u0161tes.<\/p>\n

 <\/p>\n

\u2714 Stenkit\u0117s ruo\u0161iant maist\u0105 riebal\u0173 naudoti kuo
\nma\u017eiau. Vietoj riebios raudonos m\u0117sos, rinkit\u0117s pauk\u0161tien\u0105 (pvz. kalakutien\u0105),
\n\u017euvies patiekalus. Riebus maistas l\u0117tina vir\u0161kinim\u0105, maistas ilgiau u\u017esistovi
\nskrandyje.<\/p>\n

 <\/p>\n

\u2714 Vietoj riebios raudonos m\u0117sos, geriau
\nrinkit\u0117s \u017euvies patiekalus. Ruo\u0161iant patiekalus vietoj druskos naudokite
\nkalendr\u0105, imbier\u0105, krapus, kmynus, cinamon\u0105, pipirm\u0117t\u0119.<\/p>\n

 <\/p>\n

\u2714 Salotas, pada\u017eus pagardinkite prieskonin\u0117mis
\n\u017eolel\u0117mis, citrinos sultimis ir aliejumi, jogurtine grietine, o ne riebia
\ngrietine ar majonezu.<\/p>\n

 <\/p>\n

\u2714 Ant stalo nepamir\u0161kite ir \u0161vie\u017ei\u0173 vaisi\u0173.<\/p>\n

 <\/p>\n

\u2714 Savo m\u0117gstamus receptus galite padaryti
\nsveikesniais – suma\u017einkite cukraus kiek\u012f: gaminant desertus, suma\u017einkite
\nrecepte nurodyt\u0105 cukraus kiek\u012f per pus\u0119. Ger\u0105 skon\u012f suteiksite papildomai
\nprid\u0117jus daugiau vanil\u0117s, citrusini\u0173 vaisi\u0173, cinamono, muskato rie\u0161uto arba
\nnedidel\u012f kiek\u012f medaus. Papuo\u0161imui vietoj uogien\u0117s ar sirup\u0173 naudokite \u0161vie\u017eius
\narba \u0161aldytus vaisius, uogas.<\/p>\n

 <\/p>\n

\u2714 Esant apsunkintam vir\u0161kinimui \u2013 gerkite
\n\u017eoleli\u0173 arbatas (ramun\u0117li\u0173, kmyn\u0173).<\/p>\n

 <\/p>\n

\u2714 Gerkite vanden\u012f arba patys pasigaminkite
\ng\u0117rim\u0173 i\u0161 nat\u016brali\u0173 sul\u010di\u0173. Kiek \u012fmanoma suma\u017einkite alkoholio ir sald\u017ei\u0173
\ngazuot\u0173 g\u0117rim\u0173 vartojim\u0105 \u2013 \u0161ie g\u0117rimai labai kaloringi.<\/p>\n

 <\/p>\n

\u2714 Nerekomenduojama valgymo metu \u017ei\u016br\u0117ti
\ntelevizoriaus. Po \u0161ventin\u0117s vakarien\u0117s, pakilkite nuo stalo. Sugalvokite
\n\u0161vent\u0117ms program\u0105. Galite i\u0161eiti pasivaik\u0161\u010dioti \u012f lauk\u0105 arba \u017eaisti stalo
\n\u017eaidimus. Bendraukite su Jums artimais \u017emon\u0117mis.<\/p>\n

 <\/p>\n

\u2714 Svarbu \u017einoti, kad skirtingi produktai suteikia
\nnevienod\u0105 sotumo jausm\u0105.<\/p>\n

 <\/p>\n

Rieb\u016bs produktai n\u0117ra tokie sot\u016bs kaip \u017emon\u0117s da\u017enai
\n\u012fsivaizduoja. Kadangi k\u016bnas riebalus atpa\u017e\u012fsta kaip kur\u0105, kuris naudojamas tik
\nekstremaliomis s\u0105lygomis, taigi vietoj to, kad juos panaudot\u0173 i\u0161 karto, kaupia
\natsargai. Atitinkamai valgant daug riebal\u0173 turint\u012f maist\u0105, k\u016bnas nesiun\u010dia
\nsmegenims reikiamo sotumo signalo. Tuo tarpu angliavandeniai veikia prie\u0161ingai.<\/p>\n

 <\/p>\n

\u017demiau pateikiama produkt\u0173 sotumo lentel\u0117, kurioje matoma, kokie
\nproduktai suteikia daugiau ar ma\u017eiau sotumo lyginant su balta duona.<\/p>\n

 <\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

Produkt\u0173 sotumo lentel\u0117<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

 <\/p>\n<\/td>\n<\/tr>\n

\n

Pastaba.
\n Atskaitos ta\u0161kas \u2013 balta duona, kuri \u012fvertinta 100%<\/em><\/p>\n<\/td>\n<\/tr>\n

\n

Kepiniai<\/strong><\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Angliavandeni\u0173 turintys produktai<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

Sviestinis ragelis<\/p>\n<\/td>\n

\n

47%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Balta duona<\/p>\n<\/td>\n

\n

100%<\/p>\n<\/td>\n<\/tr>\n

\n

Pyragas<\/p>\n<\/td>\n

\n

65%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Pranc\u016bzi\u0161kos
\n bulvyt\u0117s<\/p>\n<\/td>\n

\n

116%<\/p>\n<\/td>\n<\/tr>\n

\n

Spurgos<\/p>\n<\/td>\n

\n

68%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Makaronai<\/p>\n<\/td>\n

\n

119%<\/p>\n<\/td>\n<\/tr>\n

\n

Saldainiai<\/p>\n<\/td>\n

\n

120%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Nat\u016bral\u016bs ry\u017eiai
\n (rudieji)<\/p>\n<\/td>\n

\n

132%<\/p>\n<\/td>\n<\/tr>\n

\n

Krekeriai<\/p>\n<\/td>\n

\n

127%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

\u0160lifuoti ry\u017eiai
\n (balti)<\/p>\n<\/td>\n

\n

138%<\/p>\n<\/td>\n<\/tr>\n

\n

U\u017ekand\u017eiai ir konditerija<\/strong><\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Gr\u016bd\u0173 duona<\/p>\n<\/td>\n

\n

154%<\/p>\n<\/td>\n<\/tr>\n

\n

Mars \u0161okoladukas<\/p>\n<\/td>\n

\n

70%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Rupi\u0173 milt\u0173 duona<\/p>\n<\/td>\n

\n

157%<\/p>\n<\/td>\n<\/tr>\n

\n

\u017dem\u0117s rie\u0161utai<\/p>\n<\/td>\n

\n

84%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Pilno gr\u016bdo
\n makaronai<\/p>\n<\/td>\n

\n

188%<\/p>\n<\/td>\n<\/tr>\n

\n

Jogurtas<\/p>\n<\/td>\n

\n

88%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Virtos bulv\u0117s<\/p>\n<\/td>\n

\n

323%<\/p>\n<\/td>\n<\/tr>\n

\n

Tra\u0161ku\u010diai<\/p>\n<\/td>\n

\n

91%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Baltym\u0173 turintys produktai<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

Ledai<\/p>\n<\/td>\n

\n

96%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

L\u0119\u0161iai<\/p>\n<\/td>\n

\n

133%<\/p>\n<\/td>\n<\/tr>\n

\n

Guminukai<\/p>\n<\/td>\n

\n

118%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

S\u016bris<\/p>\n<\/td>\n

\n

146%<\/p>\n<\/td>\n<\/tr>\n

\n

Popkornas<\/p>\n<\/td>\n

\n

154%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Kiau\u0161iniai<\/p>\n<\/td>\n

\n

150%<\/p>\n<\/td>\n<\/tr>\n

\n

Gr\u016bdai pusry\u010diams su pienu<\/strong><\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Keptos pupel\u0117s<\/p>\n<\/td>\n

\n

168%<\/p>\n<\/td>\n<\/tr>\n

\n

Miusli<\/p>\n<\/td>\n

\n

100%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Jautiena<\/p>\n<\/td>\n

\n

176%<\/p>\n<\/td>\n<\/tr>\n

\n

Kukur\u016bz\u0173 dribsniai<\/p>\n<\/td>\n

\n

118%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Lydeka<\/p>\n<\/td>\n

\n

225%<\/p>\n<\/td>\n<\/tr>\n

\n

Kvie\u010di\u0173 dribsniai
\n su medumi<\/p>\n<\/td>\n

\n

132%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Vaisiai<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

Avi\u017einiai dribsniai
\n \/ Ko\u0161\u0117<\/p>\n<\/td>\n

\n

209%<\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Bananai<\/p>\n<\/td>\n

\n

118%<\/p>\n<\/td>\n<\/tr>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Vynuog\u0117s<\/p>\n<\/td>\n

\n

162%<\/p>\n<\/td>\n<\/tr>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Obuoliai<\/p>\n<\/td>\n

\n

197%<\/p>\n<\/td>\n<\/tr>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

Apelsinai<\/p>\n<\/td>\n

\n

202%<\/p>\n<\/td>\n<\/tr>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n

\n

 <\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Sudar\u0119 austral\u0117 moksl\u0173 daktar\u0117
\nSusanna Holt<\/p>\n","protected":false},"excerpt":{"rendered":"

Pama\u017eu sulauk\u0117me gra\u017eiausi\u0173 met\u0173 \u0161ven\u010di\u0173, kai galime pab\u016bti su pa\u010diais artimiausiais mums \u017emon\u0117mis, pasidalinti \u0161iluma ir gerumu. Da\u017eniausiai did\u017eiausios met\u0173 \u0161vent\u0117s ne\u012fsivaizduojamos be gausaus \u0161ventini\u0173 patiekal\u0173 ir g\u0117rimais nukrauto stalo ir deja.. persivalgymo. Ta\u010diau \u0161vent\u0117s gali b\u016bti ne tik prasmingos, linksmos, bet ir sveikos.<\/p>\n","protected":false},"author":1,"featured_media":4523,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27325],"tags":[],"site":[],"post_item_type":[27344],"class_list":["post-4522","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mityba"],"acf":{"post_sites":false},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/4522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/comments?post=4522"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/4522\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media\/4523"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=4522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=4522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=4522"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=4522"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=4522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}