{"id":27503,"date":"2019-07-01T09:00:18","date_gmt":"2019-07-01T06:00:18","guid":{"rendered":"https:\/\/www.sportlandmagazine.com\/lat\/?p=27503"},"modified":"2019-06-08T23:09:54","modified_gmt":"2019-06-08T20:09:54","slug":"domajot-par-esanu","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/domajot-par-esanu\/","title":{"rendered":"Dom\u0101jot par \u0113\u0161anu"},"content":{"rendered":"

Uztura treneris M\u0101rti\u0146\u0161 Bidi\u0146\u0161 neaizraujas ar drakoniskiem uztura ieteikumiem. Paties\u012bb\u0101 vi\u0146a skat\u012bjums ir viegls un nepam\u0101co\u0161s. Pat iedvesmojo\u0161s.<\/p>\n

Mani, run\u0101jot par uzturu, vada viens \u013coti svar\u012bgs m\u0113r\u0137is. Proti, k\u0101 cilv\u0113kam pal\u012bdz\u0113t atvieglot ikdienu, neboj\u0101jot to ar uztura pl\u0101niem, atskait\u0113m lietotn\u0113s vai aizliegumiem. Pavisam nesen es sapratu \u013coti svar\u012bgu lietu \u2013 k\u0101dreiz zin\u0101\u0161anas par uzturu cilv\u0113ki nodeva no paaudzes paaudz\u0113. T\u0101s nav nek\u0101das superzin\u0101\u0161anas. T\u0101 ir sen zin\u0101ma inform\u0101cija. Bet diem\u017e\u0113l cilv\u0113ka saikne ar \u0161\u012bm zin\u0101\u0161an\u0101m ir p\u0101rtr\u016bkusi.<\/p>\n

K\u0101p\u0113c tu \u0113d?<\/strong><\/p>\n

Uzdod sev vienk\u0101r\u0161u jaut\u0101jumu \u2013 k\u0101p\u0113c tu \u0113d? K\u0101ds atbild\u0113s \u2013 t\u0101p\u0113c, ka man gribas, v\u0113l k\u0101ds teiks \u2013 t\u0101p\u0113c, ka \u0113diens mani sp\u0113cina. Ta\u010du m\u0113s reti saprotam, ka m\u016bsu organismu un visus taj\u0101 notieko\u0161os procesus kaut kas veicina. P\u0101rtika ir k\u0101 dati, bet organisms ir dators. Tad atliek atbild\u0113t uz jaut\u0101jumu \u2013 cik labi ir dati, ko m\u0113s sev\u012b ievad\u0101m, un cik kvalitat\u012bvi \u0161\u012b ievad\u012b\u0161ana notiek.<\/p>\n

1. Lai ilgtermi\u0146\u0101 saglab\u0101tu vesel\u012bbu, cilv\u0113kam nepiecie\u0161ams kvalitat\u012bvs miegs vismaz asto\u0146as stundas.<\/p>\n

2. Uzskatu, ka cilv\u0113ks dr\u012bkst \u0113st visu. Bet b\u0101zei j\u0101b\u016bt izstr\u0101d\u0101tai. Es iesaku uzturu veidot p\u0113c pareto principa jeb 80\/20 likuma. 80% ir j\u0101b\u016bt fundamentam. Mums ir j\u0101\u0113d zivis vai ga\u013ca un subprodukti jeb olbaltumvielas un ir j\u0101\u0113d d\u0101rze\u0146i, ta\u010du ar balto miltu izstr\u0101d\u0101jumiem vajadz\u0113tu piebremz\u0113t, bet es nesaku, ka sabremz\u0113t pavisam. Vajadz\u0113tu piel\u016bkot, lai brokastis nesast\u0101v tikai no desmit maizes \u0161\u0137\u0113l\u0113m. Brokast\u012bm, t\u0101pat k\u0101 cit\u0101m \u0113dienreiz\u0113m, j\u0101b\u016bt daudzveid\u012bg\u0101m \u2013 ar ol\u0101m, bekonu un labas rupjmaizes \u0161\u0137\u0113li. Labs piem\u0113rs ir ang\u013cu \u00adbrokastis.\"\"<\/p>\n

3. Liela da\u013ca cilv\u0113ku, izdzirdot v\u0101rdu salikumu vesel\u012bgs uzturs, ar to saprot za\u013cos sal\u0101tus un kaut ko ne p\u0101r\u0101k gar\u0161\u012bgu. Es cilv\u0113kus m\u0101cu \u0113st pie mums pieejamos d\u0101rze\u0146us. Piem\u0113ram, k\u0101 ap\u0113st bietes, burk\u0101nus, kartupe\u013cus, s\u012bpolus un k\u0101postus? Nomizo, kas mizojams, sagriez un apslaki ar ol\u012bve\u013c\u013cu vai kaus\u0113tu sviestu ar \u0137iplokiem un \u0161auj kr\u0101sn\u012b iek\u0161\u0101. Gar\u0161os vienk\u0101r\u0161i debe\u0161\u00ad\u0137\u012bgi. Tici man, \u0161is b\u016bs gandr\u012bz tikpat \u00advesel\u012bgi k\u0101 za\u013cie sal\u0101ti, tikai gar\u0161\u012bg\u0101k, un\u00a0svar\u012bg\u0101kais \u2013 vair\u0101k var ap\u0113st.\"\"<\/p>\n

4. Ikdien\u0101, pavisam nemanot, m\u016bsu \u0113\u0161anas paradumos iezogas \u013coti daudz na\u0161\u0137u. \u00adProtams, tos nevajag izsl\u0113gt visp\u0101r, bet j\u0101piel\u016bko, lai to \u012bpatsvars nav liels. Ja no \u0161okol\u0101des t\u0101fel\u012btes vari pa\u0146emt un ap\u0113st vien vienu gabali\u0146u, tas ir labs rezult\u0101ts.<\/p>\n

5. Bie\u017ei vien organisms cilv\u0113kam s\u016bta sign\u0101lu, sakot: vec\u012bt, es gribu dzert. Ta\u010du cilv\u0113ks \u0161o sign\u0101lu neprot iztulkot un dom\u0101, ka organisms grib \u0113st. Izpildot organisma pras\u012bbas, cilv\u0113ks drusku uz\u0113d, bet p\u0113c neilga laika organisms atkal s\u016bta zi\u0146u. Un atkal cilv\u0113ks uz\u0113d, un paties\u0101 v\u0113lme padzerties p\u0101riet. T\u0101p\u0113c cilv\u0113kiem, kuri s\u016bdzas par neremdin\u0101mu apet\u012bti vispirms vajadz\u0113tu padom\u0101t, vai vi\u0146i pietiekami padzeras.<\/p>\n

6. Cilv\u0113kiem iztr\u016bkst svar\u012bga pamata, ko d\u0113v\u0113 par apzin\u0101t\u012bbu. Pav\u0113ro cilv\u0113kus pavasar\u012b. Tie divdesmit gr\u0101du temperat\u016br\u0101 turpina staig\u0101t m\u0113tel\u012b un s\u016bdz\u0113ties par karstumu. Cilv\u0113ks kaut k\u0101d\u0101 m\u0113r\u0101 ir tik \u013coti no sevis att\u0101lin\u0101jies, ka vi\u0146\u0161 nej\u016bt savu \u0137ermeni. Tas pats attiecas uz \u0113\u0161anu. Bie\u017ei vien \u00adcilv\u0113ki pat nesaprot, vai vi\u0146i grib \u0113st. T\u0101p\u0113c, piem\u0113ram, brokastis nav oblig\u0101ts r\u012bta pas\u0101kums, j\u0101skat\u0101s, vai visp\u0101r t\u0101s gribas. To atspogu\u013co ar\u012b m\u016bsu dainas, kur\u0101s teikts, ka gans ietur brokastis tikai tad, kad uzlec saule un gaiss iesilst. Bet nevajag ar\u012b sagaid\u012bt stipru izsalkumu, jo tad \u0113\u0161anas \u00adparadumi k\u013c\u016bst nekontrol\u0113jami.<\/p>\n

\"\"7. Pav\u0113ro, cik \u0101tri tu \u0113d un cik \u0101tri to dara citi. Lai fiks\u0113tu savu \u0113\u0161anas \u0101trumu, izmanto taimeri. Ja \u0113d \u0101tri, tas noz\u012bm\u0113, ka esi stres\u0101 un nemaz negribi velt\u012bt laiku uzturam. \u00adCilv\u0113ka ve\u0123etat\u012bv\u0101 nervu sist\u0113ma sast\u0101v no simp\u0101tisk\u0101s un parasimp\u0101tisk\u0101s nervu sist\u0113mas. Simp\u0101tisk\u0101 sist\u0113ma str\u0101d\u0101 stresa br\u012b\u017eos, bet parasimp\u0101tisk\u0101 iesl\u0113dzas, kad \u00adorganisms ir atsl\u0101bis. Ikdien\u0101 m\u0113s bie\u017e\u0101k dz\u012bvojam simp\u0101tiskaj\u0101 sist\u0113m\u0101, kur\u0101 gremo\u0161anas sist\u0113ma nedarbojas. \u0112dienu aprijot, tu nepal\u012bdzi ku\u0146\u0123im to sagremot. Bet, \u0113dot l\u0113ni, beidzot ir iesp\u0113ja just s\u0101tu un ar\u012b izgar\u0161ot \u0113dienu. Paties\u012bb\u0101 m\u0101ka \u0113st l\u0113n\u0101m, manupr\u0101t, ir pats b\u016btisk\u0101kais.<\/p>\n

8. Nav norm\u0101li, ja m\u0113s sevi \u0161aust\u0101m par ap\u0113stu k\u016bkas gabalu, sp\u0113jam \u0161o faktu sl\u0113pt no citiem vai metamies skriet desmit kilometrus, lai labotu savas iek\u0101res k\u013c\u016bdu. Viens k\u016bkas gabals ilgtermi\u0146\u0101 tev neko nenodar\u012bs. Tie\u0161i pret\u0113ji \u2013 padar\u012bs par soci\u0101lu cilv\u0113ku. Cits st\u0101sts ir tad, ja nesp\u0113j \u00adattur\u0113ties no k\u016bkas gabala katru dienu.\"\"<\/p>\n

\"\"9. Es cilv\u0113kiem no sirds iesaku izvair\u012bties no p\u0101rtikas, kura ir apstr\u0101d\u0101ta ar pestic\u012bdiem, un t\u0101 viet\u0101 censties lietot biolo\u0123isko p\u0101rtiku. \u0160obr\u012bd uztura pasaul\u0113 visvair\u0101k tiek apspriesta kvie\u0161u negat\u012bv\u0101 ietekme uz cilv\u0113ka organismu. \u00adZin\u0101tne run\u0101, ka pat 70 procenti cilv\u0113ku nepanes kvie\u0161us, kas neizpau\u017eas k\u0101 aler\u0123ija, bet gan k\u0101 \u013coti l\u0113na un degrad\u0113jo\u0161a iedarb\u012bba.<\/p>\n

Teksts: Ralfs Dravnieks.\u00a0Foto: no personisk\u0101 arh\u012bva un Shutterstock.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Uztura treneris M\u0101rti\u0146\u0161 Bidi\u0146\u0161 neaizraujas ar drakoniskiem uztura ieteikumiem. Paties\u012bb\u0101 vi\u0146a skat\u012bjums ir viegls un nepam\u0101co\u0161s. Pat iedvesmojo\u0161s. Mani, run\u0101jot\u2026<\/p>\n","protected":false},"author":9,"featured_media":27508,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[455],"tags":[44,337,259],"class_list":["post-27503","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uzturs","tag-uzturs","tag-veseliba","tag-veseligs-uzturs"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/27503","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=27503"}],"version-history":[{"count":6,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/27503\/revisions"}],"predecessor-version":[{"id":27516,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/27503\/revisions\/27516"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/27508"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=27503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=27503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=27503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}