{"id":26719,"date":"2019-01-09T09:13:22","date_gmt":"2019-01-09T07:13:22","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=26719"},"modified":"2024-04-15T11:32:18","modified_gmt":"2024-04-15T08:32:18","slug":"ko-est-aktivam-bernam","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/ko-est-aktivam-bernam\/","title":{"rendered":"Ko \u0113st akt\u012bvam b\u0113rnam?"},"content":{"rendered":"

Starp m\u0101c\u012bb\u0101m, treni\u0146iem un draugiem b\u0113rnam j\u0101atrod laiks ar\u012b pilnv\u0113rt\u012bgi pa\u0113st. Augo\u0161ajam organismam, kas tiek noslogots da\u017e\u0101dos sportos, pilnv\u0113rt\u012bgs uzturs ir \u012bpa\u0161i svar\u012bgs.<\/p>\n

Konsult\u0113 sertific\u0113ta uztura speci\u0101liste Lizete Puga<\/em><\/p>\n

OLBALTUMVIELAS<\/strong><\/p>\n

B\u0113rniem, t\u0101pat k\u0101 pieaugu\u0161am cilv\u0113kam, kas akt\u012bvi nodarbojas ar sportu, \u012bpa\u0161a uzman\u012bba j\u0101piev\u0113r\u0161 olbaltumviel\u0101m. B\u0113rniem tas ir \u012bpa\u0161i svar\u012bgi, jo papildu sporto\u0161anai vi\u0146am ir ar\u012b j\u0101aug un j\u0101att\u012bst\u0101s, un tie\u0161i olbaltumvielas ir viens no galvenajiem \u0137erme\u0146a b\u016bvmateri\u0101liem. V\u0113lams, lai olbaltumvielas septi\u0146desmit procentos gad\u012bjumu tiktu uz\u0146emtas tie\u0161i ar dz\u012bvnieku valsts produktiem, nevis m\u0113\u0123in\u0101t t\u0101s sav\u0101kt tikai no augu valsts produktiem. K\u0101p\u0113c? Jo ga\u013c\u0101, piena produktos, ol\u0101s un ziv\u012bs atrodamas neaizvietojam\u0101s aminosk\u0101bes, kuras augos ir maz\u0101k\u0101 daudzum\u0101 un gr\u016bt\u0101k uz\u0146emamas.<\/p>\n

Lai ar\u012b piens ir k\u013cuvis par p\u0113d\u0113jo gadu str\u012bdus \u0101bolu, tas vajadz\u012bgs vai tom\u0113r ne, fakts paliek nemain\u012bgs \u2013 pien\u0101 ir olbaltumvielas un kalcijs, kas lieti noder organisma atjauno\u0161an\u0101s procesos un aug\u0161an\u0101.<\/p>\n

Avoti:<\/strong><\/span>\u00a0vistas un t\u012btara ga\u013ca, piens, \u00adjogurts, soja, rieksti, s\u0113klas u. c.<\/p>\n

OG\u013bHIDR\u0100TI\u00a0<\/strong><\/p>\n

Tie\u0161i og\u013chidr\u0101ti nodro\u0161ina, lai mazajam censonim b\u016btu pietiekami daudz ener\u0123ijas gan m\u0101c\u012bb\u0101m, gan sportam un aug\u0161anai. Ja vien tas nav \u0101rsta r\u012bkojums, b\u0113rnus nav ieteicams s\u0113din\u0101t uz mazkaloriju di\u0113t\u0101m, tom\u0113r t\u0101 viet\u0101, lai b\u0113rnam dotu konfekti vai \u0161okol\u0101di, kas nenoliedzami pal\u012bdz ener\u0123ijas uzl\u0101d\u0113\u0161anai, efekt\u012bv\u0101k tom\u0113r ir pied\u0101v\u0101t aug\u013cus, kuros atrodams ne vien cukurs, bet ar\u012b v\u0113rt\u012bgi vitam\u012bni un miner\u0101lvielas. V\u0113rt\u012bgi uz\u0146emt tie\u0161i saliktos og\u013chidr\u0101tus, kuri sp\u0113s nodro\u0161in\u0101t b\u0113rnu ar ener\u0123iju ilg\u0101k un pie viena b\u016bs ar\u012b lielisks v\u0113rt\u012bg\u0101 magnija avots.<\/p>\n

Avoti:\u00a0<\/strong><\/span>br\u016bnie r\u012bsi, pilngraudu makaroni, gri\u0137i, da\u017e\u0101di aug\u013ci un \u00add\u0101rze\u0146i, pilngraudu p\u0101rslas u. c.<\/p>\n

KALCIJS\u00a0\"\"<\/strong><\/p>\n

Kalcija svar\u012bgumu b\u0113rna aug\u0161anas procesos nav p\u0101rv\u0113rt\u0113ts \u2013 t\u0101 ir svar\u012bga izejviela, kas b\u016bv\u0113 un stiprina jaun\u0101 cilv\u0113ka kaulus. \u012apa\u0161i svar\u012bgi piev\u0113rst t\u0101 uz\u0146em\u0161anai papildu uzman\u012bbu, ja mazais censonis regul\u0101ri apmekl\u0113 treni\u0146us, lai b\u016btu maz\u0101ka \u00adiesp\u0113ja, ka kauli var\u0113tu l\u016bzt neparedz\u0113tu apst\u0101k\u013cu gad\u012bjum\u0101.<\/p>\n

Avoti:<\/strong> <\/span>piens, jogurts, siers, svaigi spiesta apels\u012bnu sula, mandeles, balt\u0101s pupi\u0146as.<\/p>\n

\u012apa\u0161i b\u016btiski ir piev\u0113rst uzman\u012bbu cukura daudzumam uz produkta iepakojuma vai lietot piena produktus bez piedev\u0101m, t\u0101d\u0113j\u0101di izvairoties no p\u0101rm\u0113r\u012bgas cukura uz\u0146em\u0161anas. Dro\u0161i tos var papildin\u0101t ar aug\u013ciem, iev\u0101r\u012bjumiem, medu u. tml.<\/p>\n

\u016aDENS\u00a0\"\"<\/strong><\/p>\n

Ne tikai \u0113diens nodro\u0161ina b\u0113rnu pilnv\u0113rt\u012bgu att\u012bst\u012bbu, bet ar\u012b \u016bdens, kam ir milzu noz\u012bme cilv\u0113ka vesel\u012bb\u0101, k\u0101 ar\u012b gar\u012bgo un fizisko sp\u0113ju att\u012bst\u012bb\u0101. \u012apa\u0161i \u016bdens uz\u0146em\u0161anai j\u0101piev\u0113r\u0161 uzman\u012bba sporta laik\u0101, kad b\u0113rns sv\u012bst. Galvenais \u2013 iem\u0101c\u012bt b\u0113rnam negaid\u012bt, kam\u0113r vi\u0146\u0161 ir izsl\u0101pis, jo tas jau ir br\u012bdin\u0101jums, ka s\u0101kusies at\u016bde\u0146o\u0161an\u0101s. Nav viena univers\u0101la skait\u013ca, cik \u016bdens b\u016btu katram j\u0101izdzer sporta laik\u0101, tom\u0113r eksperti iesaka iemalkot \u016bdeni ik p\u0113c 15\u201320 min\u016bt\u0113m.<\/p>\n

CIK DAUDZ?<\/strong><\/p>\n

Skolas vecuma b\u0113rnam ikdien\u0101 nepiecie\u0161ams uz\u0146emt aptuveni 1600\u20132200 kaloriju. Pubert\u0101tes laik\u0101 \u0161is skaitlis palielin\u0101s, k\u0101 ar\u012b b\u0113rniem, kas akt\u012bvi nodarbojas ar sportu, j\u0101uz\u0146em vair\u0101k kaloriju. \u00adAtkar\u012bb\u0101 no b\u0113rna individu\u0101laj\u0101m \u012bpa\u0161\u012bb\u0101m, gadiem un treni\u0146u bie\u017euma kaloriju skaits var uzk\u0101pt l\u012bdz pat 5000 dien\u0101. Tom\u0113r tas, cik tie\u0161i kaloriju, vitam\u012bnu un miner\u0101lvielu b\u0113rnam j\u0101uz\u0146em, atkar\u012bgs no t\u0101, cik akt\u012bva ir b\u0113rna ikdiena, t\u0101p\u0113c katrs \u00adgad\u012bjums ir \u013coti individu\u0101ls.<\/p>\n

\u0112dienkartes piem\u0113rs b\u0113rnam treni\u0146a dien\u0101<\/strong><\/p>\n

Brokastis:<\/strong><\/span>\u00a0auzu putra ar \u017e\u0101v\u0113t\u0101m og\u0101m\/iev\u0101r\u012bjumu.<\/p>\n

Otr\u0101s brokastis:<\/strong><\/span>\u00a0aug\u013cu sm\u016btijs.<\/p>\n

Pusdienas:<\/strong><\/span>\u00a0pilngraudu makaroni ar Bolo\u0146as tipa m\u0113rci un ar olbaltumvielu avotu p\u0113c izv\u0113les \u2013 zivi, malto ga\u013cu vai turku \u00adzir\u0146iem.<\/p>\n

Launags:<\/strong><\/span>\u00a0musli batoni\u0146\u0161.<\/p>\n

Vakari\u0146as:<\/span>\u00a0<\/strong>1 sauja v\u0101jpiena biezpiena ar za\u013cumiem, 1 sauja svaigu d\u0101rze\u0146u, pussauja v\u0101r\u012btu graudaugu p\u0113c izv\u0113les, piem\u0113ram, gri\u0137i.<\/p>\n

P\u0113c treni\u0146a uzkoda:<\/strong><\/span> ban\u0101ns vai liela izm\u0113ra bumbieris u.tml.\u00a0\"\"<\/p>\n

Vai b\u0113rnam nepiecie\u0161ami uztura bag\u0101tin\u0101t\u0101ji?<\/strong><\/p>\n

Miner\u0101lvielas un vitam\u012bnus b\u0113rnam prim\u0101ri nepiecie\u0161ams uz\u0146emt no p\u0101rtikas. Uztura bag\u0101tin\u0101t\u0101jus \u2013 tikai k\u0101 iz\u0146\u0113mumu. M\u016bsdien\u0101s aizvien popul\u0101r\u0101ka k\u013c\u016bst ar\u012b funkcion\u0101l\u0101 p\u0101rtika. Tas ir \u2013 p\u0101rtika, kas jau ir bag\u0101tin\u0101ta ar da\u017e\u0101diem vitam\u012bniem un miner\u0101lviel\u0101m. K\u0101 uzsver uztura speci\u0101liste Lizete Puga, vec\u0101ki bie\u017ei vien neaizdom\u0101jas, ka b\u0113rns pietiekami daudz vitam\u012bnu un miner\u0101lvielu jau uz\u0146em ar vitaminiz\u0113t\u0101m brokastu p\u0101rsl\u0101m vai dz\u0113rieniem un jogurtiem.<\/p>\n

B\u0113rniem ar\u012b nevajadz\u0113tu aizrauties ar prote\u012bna pulveriem, jo olbaltumvielas pietiekam\u0101 daudzum\u0101 vi\u0146i var uz\u0146emt ar\u012b ar ikdienas p\u0101rtiku. P\u0101rdoz\u0113jot olbaltumvielas, var tik nodar\u012bts liel\u0101ks \u013caunums nek\u0101 labums\u00a0\u2013 tas var veicin\u0101t pastiprin\u0101tu dehidrat\u0101ciju, kalcija zudumu un pat aknu boj\u0101jumus.<\/p>\n

PAR MAZ\u00a0<\/strong><\/p>\n

Ja mazais atl\u0113ts neuz\u0146em pietiekamu uzturu, \u0137ermenis nesp\u0113s att\u012bst\u012bties tik sp\u0113c\u012bgs, cik tas var\u0113tu b\u016bt. Uzturvielu tr\u016bkums var b\u016bt iemesls tam, ka atl\u0113tam neatt\u012bst\u0101s nedz sp\u0113ks, nedz \u0101trums un veikl\u012bba. V\u0113l vair\u0101k \u2013 \u0137ermenis sporto\u0161anas rezult\u0101t\u0101 dr\u012bz\u0101k k\u013c\u016bs v\u0101j\u0101ks, nevis sp\u0113c\u012bg\u0101ks, b\u0113rns, visticam\u0101k, slimos un s\u016bdz\u0113sies par ener\u0123ijas tr\u016bkumu, k\u0101 ar\u012b b\u016bs pak\u013cauts traumu riskam. Slikt\u0101kaj\u0101 gad\u012bjum\u0101 \u2013 tiek \u00adtrauc\u0113ta ar\u012b pilnv\u0113rt\u012bga att\u012bst\u012bba un aug\u0161ana.<\/p>\n

PAR DAUDZ\u00a0<\/strong><\/p>\n

Pat tad, ja b\u0113rns daudz sporto, nevajadz\u0113tu aizrauties ar balto miltu izstr\u0101d\u0101jumiem, kuriem uzturv\u0113rt\u012bba ir gau\u017e\u0101m zema. P\u0113c iesp\u0113jas maz\u0101k j\u0101cen\u0161as \u0113dienkart\u0113 likt ar\u012b baltos r\u012bsus un mannas putru. Un, protams, cukuru, kas pietiekami lielos apjomos jau tiek pievienots p\u0101rtikas produktiem. Tas pats likums, kas attiecas uz pieaugu\u0161ajam, ir ar\u012b b\u0113rniem \u2013 uz\u0146emot vair\u0101k kaloriju, nek\u0101 nepiecie\u0161ams, t\u0101s tiks novirz\u012btas tauku rezerv\u0113s.\u00a0\"\"<\/p>\n

Teksts:<\/strong> Ieva Smilga. \u00a0Foto:<\/strong> Shutterstock.<\/p>\n","protected":false},"excerpt":{"rendered":"

Starp m\u0101c\u012bb\u0101m, treni\u0146iem un draugiem b\u0113rnam j\u0101atrod laiks ar\u012b pilnv\u0113rt\u012bgi pa\u0113st. Augo\u0161ajam organismam, kas tiek noslogots da\u017e\u0101dos sportos, pilnv\u0113rt\u012bgs uzturs\u2026<\/p>\n","protected":false},"author":9,"featured_media":26722,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[455],"tags":[],"class_list":["post-26719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uzturs"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26719","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=26719"}],"version-history":[{"count":8,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26719\/revisions"}],"predecessor-version":[{"id":26732,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/26719\/revisions\/26732"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/26722"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=26719"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=26719"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=26719"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}