Nereti uzs\u0101kot vesel\u012bgu dz\u012bvesveidu j\u016btamies k\u0101 \u0161\u0137\u0113r\u0161\u013cu labirint\u0101. Katru dienu redzam jaunus zin\u0101tnes atkl\u0101jumus un fitnesa entuziastu rekomend\u0113tus ieteikumus teju katrai dz\u012bves jomai – ko \u0113st brokast\u012bs, cik stundas gul\u0113t un no k\u0101 vajadz\u0113tu izvair\u012bties k\u0101 sava liel\u0101k\u0101 ienaidnieka. Mums \u0161is temats \u0161\u0137iet bied\u0113jo\u0161s. Tu ta\u010du izv\u0113lies vesel\u012bgas malt\u012btes, regul\u0101ri sporto… bet vai esi padom\u0101jis, ko tu \u0113d, kad nodarbojies ar fizisk\u0101m aktivit\u0101t\u0113m?<\/p>\n
Lab\u0101s zi\u0146as \u00a0ir – ja iev\u0113ro sabalans\u0113ta uztura principus un tiecies p\u0113c akt\u012bva dz\u012bvesveida, tu jau visu dari \u013coti labi. Ta\u010du, tas ir diezgan pa\u0161saprotami, ka, lai sportotu, \u0137ermenim ir nepiecie\u0161ama ener\u0123ija – degviela, ko lietot fizisk\u0101 darba laik\u0101. Tas gan attiecas uz tipisku treni\u0146u – svaru z\u0101l\u0113, deju, aerobikas treni\u0146u vai citu vid\u0113jas\/augstas intensit\u0101tes nodarb\u012bbu un, iesp\u0113jams, ka papildus ener\u0123ija k\u0101dai zemas intensit\u0101tes aktivit\u0101tei nepiecie\u0161ama neb\u016bs.<\/p>\n
Paties\u012bb\u0101 vistipisk\u0101k\u0101 k\u013c\u016bda ir \u0113st vair\u0101k<\/strong>, nek\u0101 organismam nepiecie\u0161ams, lai atjaunotos p\u0113c fiziskas slodzes. Tas savuk\u0101rt var beigties ar pavisam ne to rezult\u0101tu, ko gaidi, sportojot. Vai esi k\u0101dreiz sevi pie\u0137\u0113ris p\u0101r\u0113doties sald\u0113jumu p\u0113c 20 min\u016b\u0161u l\u0113na skr\u0113jiena?<\/p>\n \u0160eit dosim tev nelielas vadl\u012bnijas, k\u0101 optimiz\u0113t savu treni\u0146u uzturu. Tom\u0113r atceries – ja uz\u0146em pilnv\u0113rt\u012bgas malt\u012btes un k\u0101rt\u012bgi sporto, tu jau esi absol\u016bti izv\u0113l\u0113jies pareizo virzienu.<\/p>\n PIRMS TRENI\u0145A<\/strong><\/p>\n Vai tie\u0161\u0101m kaut kas pirms treni\u0146a ir j\u0101\u0113d? Var likties apgr\u016btino\u0161i kaut ko \u0113st pirms fiziskas slodzes, \u012bpa\u0161i ja nodarb\u012bba ir agri no r\u012bta. Bet ir patie\u0161\u0101m iz\u0161\u0137iro\u0161i ap\u0113st kaut nelielu uzkodu pirms dodies uz sporta z\u0101li. Tas ne vien dos ener\u0123iju un gremo\u0161anas sist\u0113ma b\u016bs mier\u0101 ar to, ka neliec organismam darboties bez degvielas, bet ar\u012b pal\u012bdz\u0113s tam \u0101tr\u0101k atjaunoties p\u0113c treni\u0146a.<\/p>\n Vislab\u0101k pirms treni\u0146a \u0113st \u0113dienu, kas ir og\u013chidr\u0101tiem bag\u0101ts un viegli sagremojams. R\u012bsi, pasta, kartupe\u013ci, sausmaiz\u012btes – \u0161ie visi ir tavi draugi. Ta\u010du no taukainiem vai produktiem ar augstu olbaltumvielu saturu izvairies vismaz 2 stundas pirms treni\u0146a t\u0101 iemesla d\u0113\u013c, ka organism\u0101 tie p\u0101rstr\u0101d\u0101jas ilg\u0101k. T\u0101pat pirms treni\u0146a vislab\u0101k izvair\u012bties no produktiem, kas var rad\u012bt diskomfortu gremo\u0161anas sist\u0113mai, k\u0101, piem\u0113ram, s\u012bpoli, \u0137iploki, k\u0101posti.<\/p>\n P\u0112C TRENI\u0145A<\/strong><\/p>\n Kas ir svar\u012bg\u0101k\u0101 lieta, kas j\u0101izdara p\u0113c treni\u0146a? J\u0101padzeras! T\u0101pat tie\u0161i tagad ir svar\u012bgs moments atdot organismam slodzes laik\u0101 izt\u0113r\u0113to \u0161\u0137idrumu, t\u0101d\u0113j\u0101di nodro\u0161inot veiksm\u012bg\u0101ku atjauno\u0161an\u0101s procesu. Vienalga vai izv\u0113lies \u016bdeni, sporta dz\u0113rienu vai augsta prote\u012bna satura sm\u016btiju, ja tas ir \u0161\u0137idrums, tas ir tavs p\u0113c- treni\u0146a draugs.<\/p>\n Lab\u0101kas p\u0113c-treni\u0146a uzkodas b\u016bs og\u013chidr\u0101tu un prote\u012bna avotu kombin\u0101cija. Og\u013chidr\u0101ti atjaunos ener\u0123ijas l\u012bmeni, bet olbaltumvielas nodro\u0161in\u0101s musku\u013cu re\u0123ener\u0101ciju. T\u0101pat augsta olbaltumvielu satura malt\u012btes ener\u0123iju dos tev ilg\u0101ku laiku. \u00a0Un \u013caus izvair\u012bties no papildus pusnakts na\u0161\u0137iem.<\/p>\n M\u0113r\u0137im, k\u0101du vajadz\u0113tu sasniegt p\u0113c superaugstas intensit\u0101tes treni\u0146a, ir apm\u0113ram 15-25 grami olbaltumvielu un 50-75g og\u013chidr\u0101ti, ide\u0101laj\u0101 gad\u012bjum\u0101 30 min\u016b\u0161u laik\u0101 p\u0113c t\u0101. Ja nodarb\u012bba bijusi zem\u0101k\u0101 intensit\u0101t\u0113 (k\u0101 jogas klase vai ilgsto\u0161a rite\u0146brauk\u0161ana), noder\u012bga b\u016bs jebkura uzkoda, piem\u0113ram, granolas batoni\u0146\u0161 vai ban\u0101ns.<\/p>\n Kalorijas = ener\u0123ija<\/strong><\/p>\n M\u0113s to sac\u012bj\u0101m s\u0101kum\u0101 un atg\u0101din\u0101sim v\u0113lreiz: kalorijas nav ienaidnieki. Kalorijas ir ener\u0123ija, kas ir k\u0101 degviela \u0137ermenim, ko tas izmanto piln\u012bgi visam, ko dari – sporto, ej uz darbu, dom\u0101, pl\u0101no. T\u0101p\u0113c skaidrs ir tas, ka pirms un p\u0113c treni\u0146a baid\u012bties no kalorij\u0101m nav iemesla – ja vien t\u0101s tiek ieg\u016btas no v\u0113rt\u012bg\u0101m uzturviel\u0101m. Da\u017ei no vesel\u012bgiem \u0113dieniem var b\u016bt ar augstu kaloriju saturu, ta\u010du tie ir bag\u0101ti ar\u012b ar vitam\u012bniem, miner\u0101liem, olbaltumviel\u0101m un \u0161\u0137iedrviel\u0101m.<\/p>\n Ko m\u0113s dom\u0101jam ar \u201cvesel\u012bgs \u0113diens\u201d? Ir pavisam viegli to at\u0161\u0137irt no p\u0101r\u0113j\u0101. Turies pie t\u0101d\u0101m izv\u0113l\u0113m k\u0101 kr\u0101saini aug\u013ci un d\u0101rze\u0146i, \u012bpa\u0161i v\u0113rt\u012bgi ir tum\u0161i za\u013cas un oran\u017eas kr\u0101sas d\u0101rze\u0146i, piem\u0113ram, spin\u0101ti, broko\u013ci un saldie kartupe\u013ci.<\/p>\n Ja k\u0101rojas ko saldu, tiecies vair\u0101k p\u0113c aug\u013ciem, nevis to sul\u0101m. No sul\u0101m tu g\u016bsti tikai cukurus, bet ap\u0113dot veselu augli, tiec ar\u012b pie \u0161\u0137iedrviel\u0101m. Kad izv\u0113lies og\u013chidr\u0101tus, m\u0113\u0123ini tur\u0113ties pie pilngraudu produktiem un tiem, kam ir augsts \u0161\u0137iedrvielu saturs, piem\u0113ram, br\u016bnie r\u012bsi, auzu p\u0101rslu putra un pilngraudu maize.<\/p>\n Pieturies pie \u0161\u012bm pamatvadl\u012bnij\u0101m un redz\u0113si, ka treni\u0146os tev b\u016bs vair\u0101k ener\u0123ijas un var\u0113si izdar\u012bsi vair\u0101k, k\u0101 ar\u012b musku\u013ci p\u0113c tiem atjaunosies \u0101tr\u0101k. Ja degvielu \u0137ermenim nodro\u0161in\u0101si ar v\u0113rt\u012bg\u0101m uzturviel\u0101m, nekas patie\u0161\u0101m nevar noiet greizi. T\u0101p\u0113c dodies dro\u0161i ar p\u0101rliec\u012bbu t\u0101l\u0101k un sporto! Tev izdodas!<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Nereti uzs\u0101kot vesel\u012bgu dz\u012bvesveidu j\u016btamies k\u0101 \u0161\u0137\u0113r\u0161\u013cu labirint\u0101. Katru dienu redzam jaunus zin\u0101tnes atkl\u0101jumus un fitnesa entuziastu rekomend\u0113tus ieteikumus teju\u2026<\/p>\n","protected":false},"author":9,"featured_media":26079,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[457],"tags":[19,44],"class_list":["post-26078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-fitness","tag-uzturs"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26078","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=26078"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26078\/revisions"}],"predecessor-version":[{"id":26080,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26078\/revisions\/26080"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/26079"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=26078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=26078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=26078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}