Vai esi reiz pie\u0137\u0113ris sevi sap\u0146ojam par k\u0101rt\u012bgu ziemas miegu no oktobra l\u012bdz pirmajiem sniegpulkste\u0146iem? Lai netiek kl\u0101t ne nogurums, ne slikta oma, ne ar\u012b citi prieka izn\u012bcin\u0101t\u0101ji. Un tad pavasar\u012b ar jaunu ener\u0123iju atkal b\u016bt kl\u0101t saulainaj\u0101 sezon\u0101, kad visu gribas, viss pat\u012bk un visam pietiek sp\u0113ka. Tom\u0113r ir \u013coti daudz labu veidu, k\u0101 krietni uzlabot dz\u012bvi v\u0113saj\u0101 un pel\u0113kaj\u0101 sezon\u0101. To, ka sports atrisina visas likstas, tu jau zini. T\u0101p\u0113c pied\u0101v\u0101jam tev izm\u0113\u0123in\u0101t da\u017eus citus trikus, lai maksim\u0101li samazin\u0101tu un aizb\u0113gtu no neaicin\u0101ta noguruma.<\/p>\n
Atceries par \u016bdeni<\/strong><\/p>\n Visbie\u017e\u0101kais noguruma c\u0113lonis ir organisma dehidr\u0101cija – nepietiekama \u016bdens uz\u0146em\u0161ana samazina asins daudzumu organism\u0101. Tas savuk\u0101rt noz\u012bm\u0113, ka \u0137ermenim ir j\u0101str\u0101d\u0101 intens\u012bv\u0101k, lai apg\u0101d\u0101tu \u0161\u016bnas ar sk\u0101bekli. Par to, cik daudz \u0161\u0137idruma dien\u0101 tev b\u016btu j\u0101uz\u0146em – esam dro\u0161i, ka par to jau b\u016bsi dzird\u0113jis.<\/p>\n Mazas miega pauzes dara br\u012bnumus<\/strong><\/p>\n Saska\u0146\u0101 ar Kalifornijas Universit\u0101tes p\u0113t\u012bjumu, 10-20 min\u016b\u0161u miegs dienas laik\u0101, iev\u0113rojami sp\u0113j pacelt tavu ener\u0123ijas l\u012bmeni. Savuk\u0101rt ilg\u0101ks laiks – glu\u017ei otr\u0101di, var palielin\u0101t nogurumu.<\/p>\n Uzkod laik\u0101 no 14:00 l\u012bdz 16:00<\/strong><\/p>\n Ener\u0123ijas l\u012bmenis samazin\u0101s tie\u0161i \u0161aj\u0101 laik\u0101, kas saist\u012bts ar dabas ritmiem – p\u0113c\u00a0 t\u0101, kad saule ir sasniegusi savu augst\u0101ko starojumu pusdienas laik\u0101 un grie\u017eas uz vakara pusi, nogurums ir organisma atbilde uz \u0161\u012bm noris\u0113m dab\u0101. \u0160ie diennakts ritmi liek justies noguru\u0161am un izsalku\u0161am. T\u0101p\u0113c iedod organismam degvielu, kombin\u0113jot olbaltumvielas ar og\u013chidr\u0101tiem, piem\u0113ram, \u0101bola \u0161\u0137\u0113les, p\u0101rk\u0101tas ar zemesriekstu sviestu iedos ener\u0123iju atliku\u0161ajai dienai.<\/p>\n \u00cdzgulies<\/strong><\/p>\n T\u0101 ir pavisam dabiska nepiecie\u0161am\u012bba \u0161aj\u0101 gad\u0101 laik\u0101 gul\u0113t vair\u0101k. Ir maz\u0101k saules gaismas, kas baro tavu organismu ar vitam\u012bnu D, lai aktiviz\u0113tu seroton\u012bna un kortizola l\u012bmeni smadzen\u0113s. T\u0101d\u0113j\u0101di ir izskaidrojams, k\u0101p\u0113c rudens un ziemas sezon\u0101 ener\u0123ijas l\u012bmenis ir zem\u0101ks. Tavam organismam aukstaj\u0101 sezon\u0101 ir nepiecie\u0161ams vair\u0101k laika, lai no jauna uzl\u0101d\u0113tos un atjaunotu sparu p\u0113c garas darba dienas, t\u0101p\u0113c uzklausi t\u0101 v\u0113lmes un r\u016bp\u0113jies par to. M\u0113\u0123ini izkopt savu miega rut\u012bnu, ejot gul\u0113t un celties vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101, jo ar\u012b \u0161\u0101d\u0101 veid\u0101 tu pal\u012bdz organismam noregul\u0113t dabiskos ritmus un uzlabot miega kvalit\u0101ti. Katram ide\u0101lais miega stundu skaits ir indivudu\u0101ls, tom\u0113r speci\u0101listi iesaka pie miera doties ne v\u0113l\u0101k par pulkste 23:00 un gul\u0113t 7 l\u012bdz 8 stundas.<\/p>\n Samazini pie ekr\u0101niem pavad\u012bto laiku<\/strong><\/p>\n Aukstaj\u0101 sezon\u0101, kad arvien maz\u0101k gribas doties \u0101r\u0101, un vakar\u0101, t\u0101 viet\u0101, lai dotos pastaig\u0101, vair\u0101k gribas iegrimt k\u0101d\u0101 film\u0101 vai interneta viet\u0146u p\u0101rl\u016bko\u0161anai, m\u0113\u0123ini tom\u0113r iesp\u0113jami vair\u0101k pavad\u012bt laika \u0101r\u0101 un maz\u0101ki pie ekr\u0101niem. Lai neaizkav\u0113tos darb\u0101, sapl\u0101no savu dienu t\u0101, lai visu pag\u016btu laik\u0101 un nevajadz\u0113tu palikt ilg\u0101k. Pavisam vienk\u0101r\u0161a paties\u012bba – atra\u0161an\u0101s \u0101r\u0101, sevi\u0161\u0137i pirms miega, uzlabo t\u0101 kvalit\u0101te, bet p\u0101r\u0101k ilgs laiks pie viedier\u012bc\u0113m – var rad\u012bt trauc\u0113jumus. Uzd\u0101vini sev iesp\u0113ju katru r\u012btu pamosties ener\u0123ijas pilnam, tu esi to peln\u012bjis.<\/p>\n Vitam\u012bni – tavi slepenie pal\u012bgi<\/strong><\/p>\n J\u0101, \u0161is saist\u012bts ar\u012b ar to, ka aukstaj\u0101 sezon\u0101, roka vairs tik \u013coti nestiepjas p\u0113c aug\u013ciem un d\u0101rze\u0146iem, bet jaud\u012bg\u0101k\u0101m malt\u012bt\u0113m. Ja ar\u012b stiepjas, tad noteikti b\u016bsi aizdom\u0101jies, ka tie tik un t\u0101 \u0161aj\u0101 sezon\u0101 ir sa\u0146\u0113mu\u0161i maz\u0101k saules, t\u0101p\u0113c ar\u012b nav tik vitam\u012bniem bag\u0101ti vai ar\u012b, ja ce\u013coju\u0161i no t\u0101l\u0101kas vietas, nav sa\u0146\u0113mu\u0161i to pilnv\u0113rt\u012bgi, jo nav l\u012bdz galam nogatavoju\u0161ies. Skaidrs, ka uzvar\u0113t\u0101js c\u012b\u0146\u0101 pret bakt\u0113rij\u0101m ir vitam\u012bns C, t\u0101p\u0113c raugies to p\u0101rtikas produktu virzien\u0101, kuros to saturs ir \u012bpa\u0161i augsts – kivi, paprika, ogas, citrusaug\u013ci, tum\u0161i za\u013cie d\u0101rze\u0146i. V\u0113l viens labs veids, k\u0101 sp\u0113cin\u0101t imunit\u0101ti, ir pievienot malt\u012bt\u0113m as\u0101s gar\u0161vielas – s\u0101kot ar latvie\u0161u virtuves klasiku – s\u012bpoliem, \u0137iplokiem, k\u0101 ar\u012b \u013caujot va\u013cu \u0101rzemju draugiem – visa veida pipariem, \u012bpa\u0161i kaj\u0113nas pipariem, karijam, kurkumai.<\/p>\n","protected":false},"excerpt":{"rendered":" Vai esi reiz pie\u0137\u0113ris sevi sap\u0146ojam par k\u0101rt\u012bgu ziemas miegu no oktobra l\u012bdz pirmajiem sniegpulkste\u0146iem? Lai netiek kl\u0101t ne nogurums,\u2026<\/p>\n","protected":false},"author":9,"featured_media":26156,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[612,337],"class_list":["post-26155","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","tag-dzivesveids","tag-veseliba"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26155","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=26155"}],"version-history":[{"count":1,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26155\/revisions"}],"predecessor-version":[{"id":26157,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26155\/revisions\/26157"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/26156"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=26155"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=26155"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=26155"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}