Zarnas jeb gremo\u0161anas sist\u0113ma sast\u0101v no ku\u0146\u0123a-zarnu trakta (GI). Ide\u0101l\u0101 gad\u012bjum\u0101 m\u016bsu \u0137erme\u0146a da\u013cas, piem\u0113ram, bar\u012bbas vads, ku\u0146\u0123is, tiev\u0101s un resn\u0101s zarnas, darbojas pareizi, lai m\u0113s var\u0113tu \u0113st un sagremot p\u0101rtiku bez diskomforta.1<\/a><\/sup><\/p>\n\n\n\n Zarnas absorb\u0113 bar\u012bbas vielas no p\u0101rtikas, ko m\u0113s \u0113dam, un izvada atkritumus. Tam ir ar\u012b daudzas citas svar\u012bgas funkcijas, piem\u0113ram, kait\u012bgo vielu izvad\u012b\u0161ana no m\u016bsu \u0137erme\u0146a un labv\u0113l\u012bgo bakt\u0113riju l\u012bdzsvars<\/a> atbalsts <\/p>\n\n\n\n Jums ir vesel\u012bga gremo\u0161anas sist\u0113ma, ja viss gremo\u0161anas trakts darbojas labi. Tom\u0113r, ja zarnas nedarbojas labi, t\u0101das slim\u012bbas k\u0101:<\/p>\n\n\n\n Zarnu vesel\u012bbai ir svar\u012bga loma pat visa m\u016bsu \u0137erme\u0146a vesel\u012bb\u0101 noska\u0146ojumu<\/a>.<\/p>\n\n\n\n Veselas zarnas satur da\u017e\u0101da veida lab\u0101s bakt\u0113rijas, kas pal\u012bdz sagremot bar\u012bbas vielas, atbalsta vesel\u012bgu im\u016bnsist\u0113mu un pat pal\u012bdz pareizai nervu sist\u0113mas darb\u012bbai<\/a>.<\/p>\n\n\n\n Veselas zarnas sazin\u0101s ar\u012b ar smadzenes caur nerviem un hormoniem<\/a>, kas pal\u012bdz uztur\u0113t visp\u0101r\u0113jo vesel\u012bbu un labsaj\u016btu.<\/p>\n\n\n\n Ja gremo\u0161anas sist\u0113ma ir trauc\u0113ta, bar\u012bbas vielas netiek absorb\u0113tas vai uzs\u016bcas slikti. T\u0101p\u0113c \u0137ermenis pak\u0101peniski v\u0101jina un s\u0101k par\u0101d\u012bties simptomi. Lai justos labi, ir svar\u012bgi nodro\u0161in\u0101t efekt\u012bva vitam\u012bnu un miner\u0101lvielu uzs\u016bk\u0161an\u0101s.<\/a><\/p>\n\n\n\n Simptomi, kas var liecin\u0101t par probl\u0113m\u0101m ar gremo\u0161anas sist\u0113mu, ir:<\/p>\n\n\n\n Di\u0113tas un dz\u012bvesveida izmai\u0146as, piem\u0113ram, pilnv\u0113rt\u012bgas p\u0101rtikas \u0113\u0161ana un izvair\u012b\u0161an\u0101s no \u0113dienreiz\u0113m v\u0113lu vakar\u0101, var pozit\u012bvi ietekm\u0113t j\u016bsu zarnu vesel\u012bbu. Ikvienam laiku pa laikam rodas gremo\u0161anas simptomi, piem\u0113ram, ku\u0146\u0123a darb\u012bbas trauc\u0113jumi, g\u0101zes, gr\u0113mas, slikta d\u016b\u0161a, aizciet\u0113jums vai caureja. Ja simptomi saglab\u0101jas ilgu laiku, lai gan esat izm\u0113\u0123in\u0101jis speci\u0101listu ieteikto probiotikas<\/a>, \u0161\u0137iedras<\/a> vai fermenti<\/a>, var b\u016bt nepiecie\u0161ama papildu medic\u012bnisk\u0101 pal\u012bdz\u012bba.<\/p>\n\n\n\n Ta\u010du, ja \u0161ie simptomi par\u0101d\u0101s \u013coti bie\u017ei, tie izjauc dz\u012bves ritmu un labsaj\u016btu.<\/p>\n\n\n\n "\u012asti un veseli" p\u0101rtikas produkti ir minim\u0101li apstr\u0101d\u0101ti, bag\u0101ti ar uzturviel\u0101m un sniedz vair\u0101kus ieguvumus vesel\u012bbai.<\/p>\n\n\n\n No otras puses, \u013coti apstr\u0101d\u0101ti p\u0101rtikas produkti, kas atrodami tipiskaj\u0101 Rietumu di\u0113t\u0101, bie\u017ei satur daudz rafin\u0113tu og\u013chidr\u0101tu, pies\u0101tin\u0101to tauku un p\u0101rtikas piedevas. P\u0101rstr\u0101d\u0101tas p\u0101rtikas lieto\u0161ana \u013coti bie\u017ei ir saist\u012bta ar paaugstin\u0101tu gremo\u0161anas trauc\u0113jumu risku.<\/p>\n\n\n\n Tiek uzskat\u012bts, ka p\u0101rtikas piedevas, tostarp glikoze, s\u0101ls un citas \u0137\u012bmiskas vielas, palielina zarnu iekaisumu.<\/p>\n\n\n\n Iekaisums var pasliktin\u0101t zarnu barjeras funkciju, izraisot palielin\u0101tu zarnu caurlaid\u012bbu. Savuk\u0101rt palielin\u0101ta zarnu caurlaid\u012bba var veicin\u0101t da\u017e\u0101dus vesel\u012bbas st\u0101vok\u013cus.<\/p>\n\n\n\n Da\u017ei p\u0101rstr\u0101d\u0101ti p\u0101rtikas produkti var satur\u0113t kait\u012bgas trans-tauksk\u0101bes. Agr\u0101k liel\u0101k\u0101 da\u013ca trans-tauku apstr\u0101d\u0101tajos p\u0101rtikas produktos bija da\u013c\u0113ji hidrogen\u0113tas e\u013c\u013cas. T\u0101p\u0113c, lai nodro\u0161in\u0101tu optim\u0101lu gremo\u0161anu, vislab\u0101k ir \u0113st \u012aSTU p\u0101rtiku un ierobe\u017eot apstr\u0101d\u0101to p\u0101rtiku.<\/p>\n\n\n\n Ir visp\u0101rzin\u0101ms, ka \u0161\u0137iedras <\/a>ir noder\u012bgi labai gremo\u0161anai.<\/p>\n\n\n\n \u0160\u0137\u012bsto\u0161\u0101 \u0161\u0137iedra absorb\u0113 \u016bdeni un pal\u012bdz palielin\u0101t izk\u0101rn\u012bjumu daudzumu. Ne\u0161\u0137\u012bsto\u0161\u0101 \u0161\u0137iedra darbojas k\u0101 milz\u012bga zobu birste, lai pal\u012bdz\u0113tu j\u016bsu gremo\u0161anas traktam visu notur\u0113t viet\u0101.<\/p>\n\n\n\n \u0160\u0137\u012bsto\u0161\u0101s \u0161\u0137iedras ir atrodamas auz\u0101s, mie\u017eos un p\u0101k\u0161augos, savuk\u0101rt veseli graudi, rieksti un s\u0113klas ir labs ne\u0161\u0137\u012bsto\u0161o \u0161\u0137iedrvielu avots. Aug\u013ci un d\u0101rze\u0146i var satur\u0113t gan \u0161\u0137\u012bsto\u0161\u0101s, gan ne\u0161\u0137\u012bsto\u0161\u0101s \u0161\u0137iedras, t\u0101p\u0113c, \u0113dot da\u017e\u0101dus \u0161os p\u0101rtikas produktus, j\u016bs sa\u0146emsiet daudz katra veida.<\/p>\n\n\n\n \u0160\u0137iedrvielu ikdienas atsauces deva (RDI) ir 25 grami sieviet\u0113m vecum\u0101 no 19 l\u012bdz 50 gadiem. V\u012brie\u0161iem vecum\u0101 no 19 l\u012bdz 50 gadiem \u0161\u0137iedrvielu OSS ir 38 grami. Tom\u0113r liel\u0101k\u0101 da\u013ca cilv\u0113ku pat\u0113r\u0113 tikai pusi no ieteicam\u0101s dienas devas.<\/p>\n\n\n\n Di\u0113ta ar augstu \u0161\u0137iedrvielu saturu ir saist\u012bta ar samazin\u0101tu gremo\u0161anas probl\u0113mu risku, tostarp aizciet\u0113jumu, iekais\u012bgu zarnu slim\u012bbu un kolorekt\u0101lo iztuk\u0161o\u0161anos.<\/p>\n\n\n Labai gremo\u0161anai var b\u016bt nepiecie\u0161ams \u0113st pietiekami daudz tauku. Tauki<\/a> pal\u012bdz p\u0113c \u0113dienreizes justies pa\u0113du\u0161am un ir nepiecie\u0161amas, lai pareizi uzs\u016bktos noteiktas uzturvielas, piem\u0113ram, vitam\u012bni A, D, E un K.<\/p>\n\n\n\n Da\u017ei p\u0113t\u012bjumi liecina, ka omega-3<\/a> tauksk\u0101bes var samazin\u0101t iekais\u012bgu zarnu slim\u012bbu, piem\u0113ram, \u010d\u016blain\u0101 kol\u012bta, risku, lai gan ir vajadz\u012bgi vair\u0101k p\u0113t\u012bjumu.<\/p>\n\n\n\n P\u0101rtikas produkti, kas bag\u0101ti ar labv\u0113l\u012bgaj\u0101m omega-3 tauksk\u0101b\u0113m, ir lins\u0113klas, \u010dia s\u0113klas, rieksti (\u012bpa\u0161i valrieksti), k\u0101 ar\u012b treknas zivis, piem\u0113ram, lasis, tuncis, skumbrija un sard\u012bnes.<\/p>\n\n\n\n Mazs \u0161\u0137idruma pat\u0113ri\u0146\u0161 ir bie\u017ei sastopams aizciet\u0113juma c\u0113lonis.<\/p>\n\n\n\n J\u016bsu kop\u0113jais \u0161\u0137idruma pat\u0113ri\u0146\u0161 n\u0101k no t\u012bra \u016bdens, citiem dz\u0113rieniem un \u0113diena, ko \u0113dat. Speci\u0101listi iesaka to dzert katru dienu optim\u0101lais \u016bdens daudzums<\/a>, lai p\u0101rliecin\u0101tos, ka sa\u0146emat nepiecie\u0161amos \u0161\u0137idrumus bez pievienot\u0101 cukura un kalorij\u0101m.<\/p>\n\n\n\n Jums var b\u016bt nepiecie\u0161ams vair\u0101k \u016bdens nek\u0101 parasti, ja atrodaties silt\u0101 klimat\u0101, smagi vingrojat un j\u016btaties slikti.<\/p>\n\n\n\n Papildus \u016bdenim \u0161\u0137idruma uz\u0146em\u0161anu varat papildin\u0101t ar\u012b ar z\u0101\u013cu t\u0113j\u0101m un citiem kofe\u012bnu nesaturo\u0161iem dz\u0113rieniem, piem\u0113ram, seltzera \u016bdeni.<\/p>\n\n\n\n V\u0113l viens veids, k\u0101 apmierin\u0101t savas vajadz\u012bbas p\u0113c \u0161\u0137idruma, ir iek\u013caut aug\u013cus un d\u0101rze\u0146us, kuros ir daudz \u016bdens, piem\u0113ram, gur\u0137us, papriku, broko\u013cus, zemenes, \u0101bolus un apels\u012bnus.<\/p>\n\n\n\n Stress <\/a>var negat\u012bvi ietekm\u0113t gremo\u0161anas sist\u0113mu.<\/p>\n\n\n\n Stresa hormoni tie\u0161i ietekm\u0113 j\u016bsu gremo\u0161anu. Kad j\u016bsu \u0137ermenis ir c\u012b\u0146as vai b\u0113g\u0161anas re\u017e\u012bm\u0101, tas dom\u0101, ka jums nav laika atp\u016bsties un pavad\u012bt laiku, lai to sagremotu. Stresa periodos asinis un ener\u0123ija tiek novirz\u012bta no j\u016bsu gremo\u0161anas sist\u0113mas.<\/p>\n\n\n\n Turkl\u0101t j\u016bsu zarnas un smadzenes ir cie\u0161i saist\u012btas \u2013 tas, kas ietekm\u0113 j\u016bsu smadzenes, var ietekm\u0113t ar\u012b j\u016bsu gremo\u0161anu.<\/p>\n\n\n\n T\u0101p\u0113c, izmantojot stresa vad\u012bbas metodes, piem\u0113ram, dzi\u013cu diafragmas elpo\u0161anu, medit\u0101ciju vai jogu, var uzlabot ne tikai j\u016bsu dom\u0101\u0161anu, bet ar\u012b gremo\u0161anu. Galven\u0101 at\u0161\u0137ir\u012bba starp p\u0101rtikas aler\u0123iju un p\u0101rtikas nepanesam\u012bbu ir t\u0101da, ka p\u0101rtikas nepanesam\u012bba var rad\u012bt daudz diskomforta, savuk\u0101rt p\u0101rtikas aler\u0123ija var b\u016bt dz\u012bv\u012bbai b\u012bstama.<\/p>\n\n\n\n P\u0101rtikas aler\u0123ija rodas, ja j\u016bsu im\u016bnsist\u0113ma p\u0101rm\u0113r\u012bgi rea\u0123\u0113 uz p\u0101rtikas prote\u012bnu, ko citi cilv\u0113ki uzskat\u012btu par nekait\u012bgu. T\u0101 rezult\u0101t\u0101 organisms ra\u017eo antivielu, ko sauc par im\u016bnglobul\u012bnu E (IgE), kas var izrais\u012bt da\u017e\u0101dus simptomus (smagus vai vieglus).<\/p>\n\n\n\n P\u0101rtikas aler\u0123ijas simptomi ir no viegliem (piem\u0113ram, n\u0101trene) l\u012bdz smagiem (anafilaktiskais \u0161oks) un var izrais\u012bt n\u0101vi.<\/p>\n\n\n\n Liel\u0101k\u0101 da\u013ca ar p\u0101rtiku saist\u012bto simptomu par\u0101d\u0101s 2 stundu laik\u0101 p\u0113c \u0113\u0161anas. Tie bie\u017ei s\u0101kas da\u017eu min\u016b\u0161u laik\u0101. Da\u017eos \u013coti retos gad\u012bjumos reakcija var s\u0101kties p\u0113c 4 l\u012bdz 6 stund\u0101m vai pat v\u0113l\u0101k.<\/p>\n\n\n\n P\u0101rtikas nepanesam\u012bba rodas, ja organisms nevar pareizi sagremot p\u0101rtiku, ko tas \u0113d, vai kad da\u017ei p\u0101rtikas produkti var kairin\u0101t gremo\u0161anas sist\u0113mu. Laktozes nepanesam\u012bba ir p\u0101rtikas nepanes\u012bbas piem\u0113rs.<\/p>\n\n\n\n Nav \u0161aubu, ka daudzi m\u016bsdienu dz\u012bves aspekti var kait\u0113t m\u016bsu zarnu vesel\u012bbai, tostarp:<\/p>\n\n\n\n Zarnu mikrofloras nel\u012bdzsvarot\u012bba, kas paz\u012bstama ar\u012b k\u0101 disbioze, var palielin\u0101t t\u0101du probl\u0113mu iesp\u0113jam\u012bbu k\u0101 kairin\u0101tu zarnu sindroms (IBS), diab\u0113ts, aptauko\u0161an\u0101s, sirds slim\u012bbas un centr\u0101l\u0101s nervu sist\u0113mas trauc\u0113jumi.<\/p>\n\n\n\n Probiotikas <\/a>satur "lab\u0101s bakt\u0113rijas", kas ir l\u012bdz\u012bgas t\u0101m, kas atrodamas j\u016bsu zarn\u0101s un raudz\u0113tos p\u0101rtikas produktos, piem\u0113ram, jogurt\u0101. Tie satur Lactobacillus vai Bifidobacterium bakt\u0113rijas. Tom\u0113r ne visi raudz\u0113tie p\u0101rtikas produkti satur probiotikas.<\/p>\n\n\n\n Kimchi (korejie\u0161u raudz\u0113ts k\u0101postu \u0113diens) un kombucha (ferment\u0113ta t\u0113ja) satur ar\u012b lab\u0101s bakt\u0113rijas, ta\u010du to iesp\u0113jam\u0101s probiotikas priek\u0161roc\u012bbas nav pietiekami izp\u0113t\u012btas.<\/p>\n\n\n Daudziem cilv\u0113kiem ir bie\u017eas s\u0101pes v\u0113der\u0101, v\u0113dera uzp\u016b\u0161an\u0101s, aizciet\u0113jums un caureja, un tas viss ir kl\u0101t JS<\/a> simptomiem. Probiotikas var sniegt atvieglojumu.<\/p>\n\n\n\n Lai probiotikas b\u016btu efekt\u012bvas, ieteicams izv\u0113l\u0113ties tos, kas satur prebiotikas.<\/a> Tas ir \u013coti svar\u012bgi, jo prebiotikas ir bar\u012bba labaj\u0101m bakt\u0113rij\u0101m. Kas ir nepiecie\u0161ams, lai atjaunotu labo bakt\u0113riju l\u012bdzsvaru m\u016bsu zarn\u0101s.<\/p>\n\n\n\n\n
![\"gremo\u0161anu\"](\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/virskinimas.jpg\")
<\/figure>\n\n\n\nK\u0101 es varu zin\u0101t, vai mana gremo\u0161anas sist\u0113ma darbojas labi vai n\u0113?<\/strong><\/h2>\n\n\n\n
\n
Ko dar\u012bt vesel\u012bgai gremo\u0161anu?<\/strong><\/h2>\n\n\n\n
![\"p\u0101rtika](\"https:\/\/findvit.com\/wp-content\/uploads\/2022\/05\/maisto-produktai-ir-virskinimo-sistema.jpg\")
<\/figure>\n\n\n\nPilnv\u0113rt\u012bga bar\u012bba gremo\u0161anas uzlabo\u0161anai<\/strong><\/h2>\n\n\n\n
![\"laba](\"https:\/\/findvit.com\/wp-content\/uploads\/2022\/05\/geras-viskinimas.jpg\")
<\/figure>\n\n\n\nK\u0101p\u0113c labas \u0161\u0137iedras ir v\u0113rt\u012bgas gremo\u0161anai<\/strong><\/h2>\n\n\n\n
![\"KIKI](\"https:\/\/findvit.com\/wp-content\/uploads\/2021\/11\/Psyllium-husks-120-kapsuliu.png\")
<\/div>\n\t\t\t\t\tK\u0101ds sakars ar vesel\u012bgajiem taukiem un gremo\u0161anu<\/strong><\/h2>\n\n\n\n
![\"sievie\u0161u](\"https:\/\/findvit.com\/wp-content\/uploads\/2022\/05\/moters-virskinimo-sistema.jpg\")
<\/figure>\n\n\n\nK\u0101p\u0113c \u0161\u0137idruma dzer\u0161ana ir svar\u012bga gremo\u0161anai<\/strong><\/h2>\n\n\n\n
Stress ietekm\u0113 gremo\u0161anu<\/strong><\/h2>\n\n\n\n
![\"vesel\u012bgu](\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/sveikas-maistas.jpg\")
<\/figure>\n\n\n\nK\u0101da ir at\u0161\u0137ir\u012bba starp p\u0101rtikas aler\u0123iju un p\u0101rtikas nepanesam\u012bbu?<\/strong>
Kas var kait\u0113t gremo\u0161anas sist\u0113mai?<\/strong><\/h2>\n\n\n\n
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![\"gremo\u0161anas](\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/virskinimo-sistema.jpg\")
<\/figure>\n\n\n\nK\u0101 probiotikas pal\u012bdz gremo\u0161anas sist\u0113mai?<\/strong><\/h2>\n\n\n\n
![\"KIKI](\"https:\/\/findvit.com\/wp-content\/uploads\/2021\/12\/Kiki-body-biotics.png\")
<\/div>\n\t\t\t\t\t49,90 \u20ac<\/span><\/span><\/del> S\u0101kotn\u0113j\u0101 cena bija: 49,90 €.<\/span>34,90 \u20ac<\/span><\/span><\/ins>Pa\u0161reiz\u0113j\u0101 cena: 34,90 €.<\/span><\/div>\n\t\t\t\t
![\"probiotikas\"](\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/04\/probiotikai-2.jpg\")