{"id":11610,"date":"2016-08-15T15:29:33","date_gmt":"2016-08-15T12:29:33","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=11610"},"modified":"2016-08-15T15:29:33","modified_gmt":"2016-08-15T12:29:33","slug":"skriesana-un-uzturs","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/skriesana-un-uzturs\/","title":{"rendered":"Skrie\u0161ana un uzturs"},"content":{"rendered":"

C\u012b\u0146\u0101 ar m\u012btiem<\/strong><\/h4>\n

Ja akt\u012bvi nodarbojies ar skrie\u0161anu, tad noteikti neesi rindojams parasto cilv\u0113ku kategorij\u0101, kas noz\u012bm\u0113, ka ar\u012b klasisk\u0101 uztura piram\u012bda tev izskat\u012bsies nedaudz cit\u0101d\u0101ka. No klasisk\u0101s uztura piram\u012bdas svar\u012bg\u0101k\u0101s da\u013cas vajadz\u0113tu sv\u012btrot maizi un liel\u0101ko da\u013cu og\u013chidr\u0101tu, bet vair\u0101k uz\u0146emt piena, olbaltumvielu un labo tauku saturo\u0161us produktus. \u012apa\u0161i izplat\u012bti sievie\u0161u skr\u0113j\u0113ju vid\u016b ir m\u012bts, ka noteikti j\u0101samazina uz\u0146emto tauku daudzums, lai tiktu zaud\u0113ts svars. Bet dien\u0101 ir nepiecie\u0161ams uz\u0146emt ar\u012b nedaudz tauku, lai organismam b\u016btu optim\u0101la veiktsp\u0113ja. Turkl\u0101t, atsevi\u0161\u0137i un pareizi izv\u0113l\u0113ti tauki sp\u0113j paildzin\u0101t iztur\u012bbu treni\u0146\u0101, uzlabot rezult\u0101tus un stiprin\u0101t imunit\u0101ti. Un nav nekas slikts ietur\u0113t mazu malt\u012bti uzreiz p\u0113c skrie\u0161anas, nevis \u013caut sev moc\u012bties un gaid\u012bt v\u0113l divas stundas. Tas izskaidrojams ar to, ka tie\u0161i p\u0113c skr\u0113jiena, musku\u013ci daudz \u0101tr\u0101k absorb\u0113 kalorijas, kas satur og\u013chidr\u0101tus, uz\u0146emt\u0101s olbaltumvielas tiek izmantots musku\u013cu un audu atjauno\u0161anai, respekt\u012bvi, viss notiek pareizi un uz\u0146emt\u0101s kalorijas saprot, kur t\u0101m j\u0101izt\u0113r\u0113 ener\u0123ija. P\u0113c div\u0101m stund\u0101m \u0161is process aiz\u0146ems krietni ilg\u0101ku laiku un tu jut\u012bsi liel\u0101ku nogurumu. Tom\u0113r, protams, olbaltumviel\u0101m bag\u0101ta di\u0113ta sadedzin\u0101s vair\u0101k \u0137erme\u0146a svara, nek\u0101 di\u0113ta, kas pies\u0101tin\u0101ta ar og\u013chidr\u0101tiem. \u017durn\u0101la \u201cRunner`s World\u201d publik\u0101cij\u0101 \u201cEat Like a Genius, Nutrition for Runner\u201d min\u0113ts, ka malt\u012btes, kas satur augstu olbaltumvielu sast\u0101vu, rada par 183 procentiem liel\u0101ku vielmai\u0146as darb\u012bbu, nek\u0101, ja skr\u0113j\u0113ja ikdienas malt\u012btes liel\u0101koties veido og\u013chidr\u0101tu saturo\u0161i produkti. T\u0101pat izp\u0113t\u012bts, ka beige\u013cmaiz\u012bte ar 2 t\u0113jkarot\u0113m sviesta \u012bsti nav vesel\u012bg\u0101ka par burgeri.\u00a0 Beige\u013cmaiz\u012btes satur maz \u0161\u0137iedrvielu, turkl\u0101t taj\u0101s nav prote\u012bna vai citas uzturvielas, kam\u0113r burgeri nodro\u0161ina l\u012bdzsvarot\u0101ku malt\u012bti ar maz\u0101k uz\u0146emtaj\u0101m kalorij\u0101m, divreiz vair\u0101k olbaltumviel\u0101m, uz pusi maz\u0101k og\u013chidr\u0101tiem un maz\u0101k taukiem, k\u0101 tas ir beige\u013cmaiz\u012bt\u0113s. Ta\u010du t\u0101s abas nav pilnv\u0113rt\u012bgas malt\u012btes. L\u012bdz\u012bga situ\u0101cija ir ar veseliem aug\u013ciem un to sul\u0101m. Cik viegli un iecien\u012bti ir k\u013cuvis dzert aug\u013cu sulas, ka m\u0113s aizmirstam iedzi\u013cin\u0101ties deta\u013c\u0101s, proti, ap\u0113sts vesels apels\u012bns ir daudz lab\u0101ks, k\u0101 izdzerta apels\u012bna sulas gl\u0101ze, jo vesels auglis nodro\u0161ina ar\u012b \u0161\u0137iedrvielu uz\u0146em\u0161anu, kas veicina gremo\u0161anu un nodro\u0161ina s\u0101ta saj\u016btu uz ilg\u0101ku laiku, kam\u0113r sula b\u016bs vesel\u012bga, tom\u0113r sniegs p\u0101r\u0101k daudz fruktozes un p\u0101r\u0101k maz uzturvielu. Daudzi, \u012bpa\u0161i sievietes, uztur\u0101 izvair\u0101s lietot sarkano ga\u013cu, bet t\u0101 dod musku\u013ciem olbaltumvielas, kas nepiecie\u0161amas ener\u0123ijai, papildus apg\u0101d\u0101jot organismu ar dzelzi, kas veido sarkanos asins\u0137ermen\u012b\u0161us, kuri savuk\u0101rt pieg\u0101d\u0101 sk\u0101bekli musku\u013ciem. Un tas atkal ir \u012bpa\u0161i svar\u012bgi sievie\u0161u dzimuma skr\u0113j\u0113j\u0101m. J\u0101\u0146em v\u0113r\u0101, ka skrienot m\u0113s zaud\u0113jam daudz miner\u0101lvielu un vitam\u012bnu, t\u0101p\u0113c skr\u0113j\u0113jiem (un sportistiem kopum\u0101) nepiecie\u0161ams vair\u0101k uz\u0146emt ar\u012b n\u0101triju (l\u012bdz 3000 mg n\u0101trija dien\u0101), ko iesp\u0113jams nodro\u0161in\u0101t tikai ar uzturu, pareizi sast\u0101dot sporta \u0113dienkarti, kas iek\u013cauj gan ar sporta dz\u0113rienus, gan ikdienai sagatavotas malt\u012btes. Ar\u012b olbaltumvielas skr\u0113j\u0113jiem ikdien\u0101 ir j\u0101uz\u0146em vair\u0101k, k\u0101 cilv\u0113kiem ar mazkust\u012bg\u0101ku dz\u012bvesveidu. M\u012bti, ka olbaltumvielas kait\u0113 nier\u0113m, kauliem vai p\u0101r\u0101k daudz olbaltumvielu p\u0101rv\u0113rt\u012bs tevi par \u012bstenu kult\u016bristu, nav patiesi. Ja akt\u012bvi skrien, tad ar\u012b prote\u012bns (olbaltumvielas) ir j\u0101uz\u0146em vair\u0101k, jo princip\u0101 \u0137ermenis ir veidots, galvenok\u0101rt, no \u016bdens un olbaltumviel\u0101m. Olbaltumvielas ir praktiski jebkur \u2013 musku\u013cos, kaulos, \u0161\u016bnaudos, enz\u012bmos, antiviel\u0101s, asin\u012bs, org\u0101nos un t\u0101 t\u0101l\u0101k. \u0160is saraksts lieliski apliecina, ka akt\u012bvi skrienot, \u0161\u012b makrouzturviela ir paaugstin\u0101ti nepiecie\u0161ama, lai organisms un \u0137ermenis sp\u0113tu pilnv\u0113rt\u012bgi funkcion\u0113t ilgtermi\u0146\u0101. Lab\u0101kie prote\u012bnu saturo\u0161ie p\u0101rtikas produkti skr\u0113j\u0113jiem ir piens, liellopa ga\u013ca, vistas ga\u013ca, olas un zivis. Atgrie\u017eoties pie organismam nepiecie\u0161amajiem taukiem, b\u016btiski izv\u0113l\u0113ties mononepies\u0101tin\u0101to un polinepies\u0101tin\u0101to taukus saturo\u0161us produktus. Galvenie, labo tauku saturo\u0161ie produkti, kurus vajadz\u0113tu uztur\u0101 lietot skr\u0113j\u0113jiem ir visa veida rieksti, trekn\u0101s auksto \u016bde\u0146u zivis (lasis) un ol\u012bve\u013c\u013ca. <\/p>\n

Dzenies paka\u013c visiem m\u012btiem un apsteidz tos, atst\u0101j tos aiz muguras tik t\u0101lu, lai tie nesp\u0113tu tevi vairs samulsin\u0101t un trauc\u0113t sasniegt augstus rezult\u0101tus, saglab\u0101jot lielisku pa\u0161saj\u016btu un vesel\u012bbu. Skrien ar prieku un \u0113d ar pr\u0101tu!<\/strong> <\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

C\u012b\u0146\u0101 ar m\u012btiem Ja akt\u012bvi nodarbojies ar skrie\u0161anu, tad noteikti neesi rindojams parasto cilv\u0113ku kategorij\u0101, kas noz\u012bm\u0113, ka ar\u012b klasisk\u0101\u2026<\/p>\n","protected":false},"author":9,"featured_media":11611,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,28],"tags":[88,13,164,259],"class_list":["post-11610","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","category-sports","tag-dzivesstils","tag-skriesana","tag-sports","tag-veseligs-uzturs"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/11610","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/comments?post=11610"}],"version-history":[{"count":3,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/11610\/revisions"}],"predecessor-version":[{"id":11614,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/11610\/revisions\/11614"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/11611"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=11610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=11610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=11610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}