{"id":22367,"date":"2017-11-03T13:35:05","date_gmt":"2017-11-03T11:35:05","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=22367"},"modified":"2024-04-10T15:09:40","modified_gmt":"2024-04-10T12:09:40","slug":"uzturs-tavs-pret-sportista","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/uzturs-tavs-pret-sportista\/","title":{"rendered":"UZTURS \u2013 TAVS pret SPORTISTA"},"content":{"rendered":"

\u0112\u0161ana ir ne tikai viena no cilv\u0113ka baud\u0101m, bet ar\u012b galvenais organisma dz\u012bv\u012bbas un darbsp\u0113ju uztur\u0113\u0161anas process. To, k\u0101dai b\u016btu j\u0101b\u016bt izv\u0113l\u0113tajai \u0113dienkartei, ietekm\u0113 daudz faktoru, un viens no galvenajiem\u00a0\u2013 fizisko aktivit\u0101\u0161u daudzums un intensit\u0101te ikdien\u0101.<\/p>\n

\"\"<\/p>\n

Konsult\u0113 uztura speci\u0101liste Eva Kataja<\/strong><\/p>\n

Liel\u0101s uzturvielu grupas, ko svar\u012bgi pietiekam\u0101 daudzum\u0101 uz\u0146emt ar p\u0101rtiku, ir olbaltumvielas, og\u013chidr\u0101ti un tauki. Katrai no \u0161\u012bm uzturviel\u0101m ir vit\u0101li svar\u012bgs uzdevums m\u016bsu organism\u0101.<\/p>\n

Og\u013chidr\u0101ti ir atbild\u012bgi par m\u016bsu smadze\u0146u darb\u012bbu, k\u0101 ar\u012b ir galvenais visa organisma ener\u0123ijas avots.<\/p>\n

Olbaltumvielas savuk\u0101rt ir materi\u0101ls, no k\u0101 veidojas un atjaunojas m\u016bsu organisma \u0161\u016bnas, audi un musku\u013ci. Olbaltumvielu bag\u0101ti ir piena produkti: biezpiens, kef\u012brs, lakto jogurti. K\u0101 papildu olbaltumvielu avoti kalpo ar\u012b olas, zivis un ga\u013ca. Og\u013chidr\u0101ti b\u016btu j\u0101uz\u0146em, nevis \u0113dot baltmaizi, pank\u016bkas vai baltos makaronus, kas, protams, nenoliedzami ir baudpilni, bet priek\u0161roku vajadz\u0113tu dot rudzu maizei, pilngraudu makaroniem, auzu p\u0101rsl\u0101m, gri\u0137iem.<\/p>\n

Tauki nereti sa\u0146em nepeln\u012btas nievas no m\u016bsu puses. Tie ir svar\u012bgi, jo nepiecie\u0161ami pareizai hormon\u0101l\u0101s sist\u0113mas darb\u012bbai, kas savuk\u0101rt ietekm\u0113 visus p\u0101r\u0113jos procesus organism\u0101. Lab\u0101s taukvielas tiek uz\u0146emtas ar t\u0101diem vitam\u012bnu un citu mazo uzturvielu bag\u0101tiem produktiem k\u0101 avokado, rieksti, ol\u012bve\u013c\u013ca, sviests. Ap\u0113dot rupj\u0101 maluma graudu mazi ar sviestu un sieru, tiks uz\u0146emtas visas galven\u0101s uzturvielas, pat v\u0113rt\u012bg\u0101s \u0161\u0137iedrvielas, kas veicina vielmai\u0146u. Vielmai\u0146a un pat\u0113r\u0113to uzturvielu daudzums ir galvenie, varb\u016bt pat vien\u012bgie faktori, kas at\u0161\u0137ir sportiska cilv\u0113ka \u0113dienkarti no mazakt\u012bva.<\/p>\n

Tom\u0113r nedr\u012bkst koncentr\u0113ties tikai uz lielo uzturvielu grup\u0101m\u00a0\u2013 j\u0101skat\u0101s, vai produkti, ko lietojam uztur\u0101, satur ar\u012b vitam\u012bnus, miner\u0101lvielas un antioksidantus, kuri ir atbild\u012bgi par labu vielmai\u0146as un im\u016bnsist\u0113mas darb\u012bbu. Jo liel\u0101kai slodzei sevi pak\u013caujam, jo vair\u0101k tam j\u0101piev\u0113r\u0161 uzman\u012bba.<\/p>\n

Sportisti grib vair\u0101k<\/strong><\/p>\n

Fiziski akt\u012bviem cilv\u0113kiem ir papildu slodze, kuras laik\u0101 nodarbin\u0101tie musku\u013ci pieprasa uzturvielas, t\u0101p\u0113c vielmai\u0146a darbojas raiti, akt\u012bvi tiek p\u0101rstr\u0101d\u0101ts uz\u0146emtais uzturs, lai laikus apg\u0101d\u0101tu organismu ar nepiecie\u0161amo. T\u0101tad akt\u012bviem cilv\u0113kiem ir j\u0101\u0113d vair\u0101k un bie\u017e\u0101k, lai organisms neb\u016btu uzturvielu bad\u0101. Organisms parasti pats pasaka priek\u0161\u0101, kur\u0101 uzturvielu grup\u0101 j\u0101palielina uz\u0146emto kaloriju daudzums, tikai j\u0101m\u0101k to iztulkot. Vieniem pras\u0101s og\u013chidr\u0101ti, proti, maize, makaroni, aug\u013ci. Citiem pusdien\u0101s k\u0101rojas p\u0113c liel\u0101ka ga\u013cas gabala, kas ir olbaltumvielu avots. Cit\u0101di ir ar taukiem\u00a0\u2013 uz\u0146emto tauku daudzumam \u012bpa\u0161i nevajadz\u0113tu main\u012bties neatkar\u012bgi no t\u0101, vai sportojam vai ne.<\/p>\n

Fiziskas slodzes specifika ietekm\u0113 to, kuras uzturvielas nepiecie\u0161ams uz\u0146emt vair\u0101k. Sportistiem, kam nepiecie\u0161ama iztur\u012bba, \u0113dienkart\u0113 j\u0101iek\u013cauj vair\u0101k salikto og\u013chidr\u0101tu produkti (rupj\u0101 maluma graudaugu produkti, neapstr\u0101d\u0101ti aug\u013ci, d\u0101rze\u0146i), kas dos vienm\u0113r\u012bgu un ilgsto\u0161u ener\u0123ijas padevi, bet musku\u013cu masas audz\u0113\u0161anai nepiecie\u0161amas ir olbaltumvielas.<\/p>\n

Sportisti un vi\u0146u na\u0161\u0137i<\/strong><\/p>\n

Uzskats, ka, s\u0101kot nodarboties ar sportu, dr\u012bkst bie\u017e\u0101k gr\u0113kot ar saldumiem un na\u0161\u0137iem, ir aplams. Mazkust\u012bgiem cilv\u0113kiem stipri j\u0101ierobe\u017eo saldumu pat\u0113ri\u0146\u0161 galvenok\u0101rt t\u0101d\u0113\u013c, lai neveidotos liekas tauku rezerves. Savuk\u0101rt sportistiem prim\u0101ri j\u0101skat\u0101s, lai na\u0161\u0137i neaizvieto \u0113dienreizi. Saldumi nosit\u012bs apet\u012bti, ta\u010du tie k\u0101 uzturs nav v\u0113rt\u012bgi. Ap\u0113dot na\u0161\u0137i, asin\u012bs strauji palielin\u0101s cukura l\u012bmenis, t\u0101p\u0113c tie dod \u0101tru, bet \u012bslaic\u012bgu ener\u0123iju, apm\u0101not organismu, k\u0101 rezult\u0101t\u0101 treni\u0146a laik\u0101 organism\u0101 var veidoties vitam\u012bnu un miner\u0101lvielu \u00a0defic\u012bts, kas neap\u0161aub\u0101mi negat\u012bvi ietekm\u0113s pa\u0161saj\u016btu un treni\u0146a aktivit\u0101ti.<\/p>\n

Cit\u0101ts:<\/strong><\/p>\n

Organisms parasti pats pasaka priek\u0161\u0101, kur\u0101 uzturvielu grup\u0101 j\u0101palielina uz\u0146emto kaloriju daudzums, tikai j\u0101m\u0101k to iztulkot.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0112\u0161ana ir ne tikai viena no cilv\u0113ka baud\u0101m, bet ar\u012b galvenais organisma dz\u012bv\u012bbas un darbsp\u0113ju uztur\u0113\u0161anas process. To, k\u0101dai b\u016btu\u2026<\/p>\n","protected":false},"author":9,"featured_media":22619,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,455],"tags":[591,44],"class_list":["post-22367","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","category-uzturs","tag-esana","tag-uzturs"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/22367","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=22367"}],"version-history":[{"count":2,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/22367\/revisions"}],"predecessor-version":[{"id":22622,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/22367\/revisions\/22622"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/22619"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=22367"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=22367"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=22367"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}