{"id":16037,"date":"2017-03-22T10:00:11","date_gmt":"2017-03-22T08:00:11","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=16037"},"modified":"2024-04-15T11:55:26","modified_gmt":"2024-04-15T08:55:26","slug":"sakarto-ne-tikai-kermeni-bet-ari-skivi","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/sakarto-ne-tikai-kermeni-bet-ari-skivi\/","title":{"rendered":"Sak\u0101rto ne tikai \u0137ermeni, bet ar\u012b \u0161\u0137\u012bvi"},"content":{"rendered":"

Latvijas Olimpisk\u0101s vien\u012bbas (LOV) uztura speci\u0101liste Signe Rinkule atkl\u0101j, ka akt\u012bvam cilv\u0113kam p\u0113c fizisk\u0101m aktivit\u0101t\u0113m ir nepiecie\u0161ams pien\u0101c\u012bgi atjaunoties, t\u0101p\u0113c j\u0101iev\u0113ro tr\u012bs pamata \u0113dienreizes dien\u0101 \u2013 brokastis, pusdienas un vakari\u0146as, k\u0101 ar\u012b starp t\u0101m pamieloties ar k\u0101du uzkodu. Tas var b\u016bt ban\u0101ns, jogurts, musli batoni\u0146\u0161, ta\u010du no nevesl\u012bgiem na\u0161\u0137iem ir j\u0101atturas.<\/p>\n

\u201cJa cilv\u0113ks sporto, lai sak\u0101rtotu vesel\u012bbu, vi\u0146am ir j\u0101sak\u0101rto ar\u012b savs \u0161\u0137\u012bvis. Uztur\u0101 j\u0101b\u016bt gana daudz graudaugu produktiem, tai skait\u0101 pilngraudu. Pilngraudu produkti b\u016bs vair\u0101k ener\u0123ijas dev\u0113ji, bet tajos eso\u0161\u0101s \u0161\u0137iedrvielas ir vajadz\u012bgas, lai norm\u0101li str\u0101d\u0101tu kun\u0123a-zarnu trakts,\u201d saka Signe, kura gan nor\u0101da, ka \u012bsi pirms atbild\u012bgiem startiem \u0161\u0137iedrvielas uztur\u0101 vajadz\u0113tu samazin\u0101t.<\/p>\n

Ir bie\u017ei dzird\u0113ta fr\u0101ze \u2013 jo kr\u0101sain\u0101ks \u0161\u0137\u012bvis, jo lab\u0101k. Kr\u0101sain\u012bbu uz\u0146emsim gan ar d\u0101rze\u0146iem, gan og\u0101m, gan aug\u013ciem, bet j\u0101atceras, ka d\u0101rze\u0146i ir \u0161\u0137iedrvielu avots, kas var mazin\u0101t ener\u0123ijas nodro\u0161in\u0101jumu un neb\u016bs galvenais t\u0101s avots. T\u0101d\u0113\u013c noteikti j\u0101piev\u0113r\u0161 uzman\u012bbu graudaugiem sav\u0101 uztur\u0101. Ieteicami pilngraudu produkti \u2013 to da\u017e\u0101d\u012bba ir \u013coti liela, s\u0101kot ar da\u017e\u0101da veida makaroniem, r\u012bsiem, gri\u0137iem. T\u0101pat \u0113dienreiz\u0113s j\u0101uz\u0146em olbaltumvielas, kas ir ga\u013c\u0101, ziv\u012bs, piena produktos, s\u0113kl\u0101s, riekstos un p\u0101k\u0161augos, turkl\u0101t \u0113dienu pagatavo\u0161an\u0101 vislab\u0101k izmantot ol\u012bve\u013c\u013cu, jo t\u0101 satur daudz omega-3 tauksk\u0101bju, bet varam izv\u0113l\u0113ties ar\u012b citas e\u013c\u013cas, bet svar\u012bga b\u016bs to kvalit\u0101te.<\/p>\n

\u201cIkdien\u0101 graudaugu produktus var likt viena porcij\u0101 ar d\u0101rze\u0146iem un aug\u013ciem, bet j\u0101seko porcijas apjomam. No olbaltumvielu saturo\u0161ajiem produktiem uztur\u0101 j\u0101lieto zivis, putnu ga\u013ca, bet lab\u0101k izmantot fileju, jo tur b\u016bs liel\u0101ks olbaltuma sast\u0101vs,\u201d pau\u017e Signe.<\/p>\n

Gatavo\u0161anas proces\u0101 j\u0101iztiek ar\u012b bez gastronomisk\u0101m izvirt\u012bb\u0101m \u2013 jo vienk\u0101r\u0161\u0101k pagatavota malt\u012bte, jo lab\u0101k.<\/p>\n

Run\u0101jot par atsevi\u0161\u0137\u0101m \u0113dienreiz\u0113m, LOV uztura speci\u0101liste Signe Rinkule uzsver, ka brokast\u012bs uzsvars j\u0101liek uz og\u013chidr\u0101tus saturo\u0161iem produktiem. \u201c\u013boti laba b\u016bs pilngraudu putra, ja vien nav paredz\u0113ts treni\u0146\u0161 dienas pirmaj\u0101 pus\u0113. Pret\u0113j\u0101 gad\u012bjum\u0101 lab\u0101ka b\u016bs \u0101tri v\u0101r\u0101m\u0101 putra, lai maksim\u0101li \u017eigli uzkr\u0101tu ener\u0123iju, kl\u0101t var pievienot ar\u012b \u017e\u0101v\u0113tus aug\u013cus un ogas. Brokast\u012bs var \u0113st ar\u012b maiz\u012btes, pl\u0101n\u0101s pank\u016bkas ar medu un iev\u0101r\u012bjumu. Ar kr\u0113jumu un sviestu b\u016bs slikt\u0101k, jo tajos ir daudz tauku.\u201d<\/p>\n

Ja brokast\u012bs liel\u0101ku uzman\u012bbu piev\u0113r\u0161 og\u013chidr\u0101tiem, pusdien\u0101s tiem j\u0101b\u016bt jau aptuveni vien\u0101d\u0101 attiec\u012bb\u0101 ar olbaltumviel\u0101m. Savuk\u0101rt vakari\u0146\u0101s vair\u0101k uz \u0161\u0137\u012bvja j\u0101liek olbaltumvielas. Iz\u0146\u0113mums b\u016bs, ja notiek gatavo\u0161an\u0101s garam skr\u0113jienam – tad p\u0113d\u0113j\u0101s trij\u0101s dien\u0101s uzsvars b\u016bs uz og\u013chidr\u0101tiem.<\/p>\n

Pirms sportiskas slodzes uzsvaram vienm\u0113r jab\u016bt uz og\u013chidr\u0101tiem, jo tie sniegs ener\u0123iju. Savuk\u0101rt p\u0113c fizisk\u0101m aktivit\u0101t\u0113m j\u0101uz\u0146em olbaltumvielas, jo t\u0101s pal\u012bdz lab\u0101k atjaunoties.<\/p>\n

Nav ieteicams \u0113st neilgi pirms treni\u0146a. \u201cApjom\u012bgi var pa\u0113st ne v\u0113l\u0101k k\u0101 divas stundas pirms treni\u0146a, tom\u0113r, ja \u013coti gribas, aptuveni stundu pirms nodarb\u012bbas var noties\u0101t vieglu uzkodu \u2013 ban\u0101nu, jogurtu ar aug\u013ciem. Organisms nevar vienlaikus gremot un nodarboties ar fizisk\u0101m aktivit\u0101t\u0113m,\u201d saka Signe.<\/p>\n

Savuk\u0101rt p\u0113c sporto\u0161anas b\u016btu labi pa\u0113st aptuveni pusotras stundas laik\u0101 un vismaz divas stundas pirms gul\u0113tie\u0161anas.<\/p>\n

\"\"<\/p>\n

\u201cV\u0113l j\u0101skat\u0101s, cik daudz tiek uz\u0146emts \u016bdens. Cilv\u0113kiem bie\u017ei \u0161\u0137iet \u2013 jo vair\u0101k vi\u0146i tren\u0113jas, jo vair\u0101k j\u0101dzer. Ja slodze nav bijusi p\u0101r\u0101k intens\u012bva un sportots ir aptuveni stundu, piln\u012bgi pietiek ar \u016bdeni norm\u0101l\u0101s dev\u0101s. Tom\u0113r intens\u012bv\u0101kas sporto\u0161anas laik\u0101 \u016bdens j\u0101dzer vair\u0101k. Kad rodas sl\u0101pes, ir nokav\u0113ts \u012bstais br\u012bdis, jo jau s\u0101kusies dehidr\u0101cija. K\u013c\u016bda ir pirkt saldin\u0101tos dz\u0113rienus, jo tajos ir \u013coti daudz cukura, kas uz\u0146em\u0161anas gad\u012bjum\u0101 paliek neizt\u0113r\u0113ts,\u201d atz\u012bm\u0113 Signe Rinkule.<\/p>\n

Mald\u012bgs ir priek\u0161stats, ka p\u0113c treni\u0146a labv\u0113l\u012bga ir alus vai v\u012bna gl\u0101zes izdzer\u0161ana. T\u0101d\u0101 veid\u0101 tiek kav\u0113ts atjauno\u0161an\u0101s process. Gatavojoties nopietnam startam, alkohola lieto\u0161ana b\u016btu uz k\u0101du laiku j\u0101izsl\u0113dz no sava uztura.<\/p>\n

Ar\u012b fitnesa kluba DCH studija<\/em> treneris Armands Sukuts nor\u0101da, ka vesel\u012bgs uzturs uz sportiski akt\u012bvu cilv\u0113ku atst\u0101j \u013coti labv\u0113l\u012bgu ietekmi.<\/p>\n

\n

\u201cJa gribi izpild\u012bt savu m\u0113r\u0137i, noskriet iecer\u0113to distanci, tev ir sevi j\u0101disciplin\u0113 un j\u0101iev\u0113ro ar\u012b pien\u0101c\u012bgs uzturs,\u201d uzsver Armands. \u201cAkt\u012bvu treni\u0146u un vesel\u012bga uztura rezult\u0101t\u0101 jau p\u0113c p\u0101ris ned\u0113\u013c\u0101m var just uzlabojumus, ir ar\u012b lab\u0101ka miega kvalit\u0101te, turkl\u0101t p\u0113c pusdien\u0101m neuzm\u0101cas nogurums. Ener\u0123ija akt\u012bvam un vesel\u012bgam cilv\u0113kam par\u0101d\u0101s diezgan \u0101tri.\u201d<\/p>\n

\u201cP\u0113c treni\u0146a bie\u017ei vien uzreiz gribas atg\u016bt zaud\u0113to un \u0101tri kaut ko ap\u0113st. Organisms prasa ener\u0123iju un vitam\u012bnus, t\u0101p\u0113c cilv\u0113ks ieso\u013co tuv\u0101kaj\u0101 p\u0101rtikas veikal\u0101 un pa\u0137er k\u0101du na\u0161\u0137i, kas \u0101tri remd\u0113tu izsalkumu. Ta\u010du vajag sevi disciplin\u0113t un ne\u013cauties \u0161\u012bm mirk\u013ca izj\u016bt\u0101m. Lab\u0101k dot organismam to, kas patie\u0161\u0101m ir nepiecie\u0161ams \u2013 k\u0101rt\u012bgu malt\u012bti,\u201d saka treneris.<\/p>\n

Armands piebilst, ka svar\u012bg\u0101kais organismam ir caur kvalitat\u012bvu uzturu dab\u016bt to, kas tam tr\u016bkst. \u201cVislab\u0101kais ir vesel\u012bgu dz\u012bvesveidu p\u0101rv\u0113rst par ieradumu \u2013 tad ar laiku ar\u012b nepras\u012bsies ap\u0113st ko sliktu. Lai gan ar\u012b dzim\u0161anas dien\u0101s un citos sv\u0113tkos k\u016bka vai bulci\u0146a neizjauks organisma balansu. Daudzi ar\u012b uztraucas, ka pirms treni\u0146a j\u0101pa\u0113d, lai b\u016btu ener\u0123ija. Tom\u0113r, ja katru dienu \u0113d\u012bsi regul\u0101ri un k\u0101rt\u012bgi, organism\u0101 ener\u0123ija b\u016bs jau uzkr\u0101ta.\u201d<\/p>\n<\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Latvijas Olimpisk\u0101s vien\u012bbas (LOV) uztura speci\u0101liste Signe Rinkule atkl\u0101j, ka akt\u012bvam cilv\u0113kam p\u0113c fizisk\u0101m aktivit\u0101t\u0113m ir nepiecie\u0161ams pien\u0101c\u012bgi atjaunoties, t\u0101p\u0113c\u2026<\/p>\n","protected":false},"author":9,"featured_media":16039,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,457,419,28,455],"tags":[88,19,13,164,44,259],"class_list":["post-16037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","category-fitness","category-skriesana","category-sports","category-uzturs","tag-dzivesstils","tag-fitness","tag-skriesana","tag-sports","tag-uzturs","tag-veseligs-uzturs"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/16037","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=16037"}],"version-history":[{"count":5,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/16037\/revisions"}],"predecessor-version":[{"id":30667,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/16037\/revisions\/30667"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/16039"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=16037"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=16037"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=16037"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}