{"id":7687,"date":"2022-06-17T18:34:24","date_gmt":"2022-06-17T15:34:24","guid":{"rendered":"https:\/\/findvit.com\/?p=7687"},"modified":"2023-04-06T18:48:20","modified_gmt":"2023-04-06T15:48:20","slug":"sveikai-numesti-svori-trys-mokslu-paremti-metodai","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/sveikai-numesti-svori-trys-mokslu-paremti-metodai\/","title":{"rendered":"Zaud\u0113t svaru vesel\u012bgi. Tr\u012bs zin\u0101tniski pamatotas metodes"},"content":{"rendered":"<p>Svara zaud\u0113\u0161ana nav atbilde uz vis\u0101m vesel\u012bbas probl\u0113m\u0101m. Tom\u0113r, ja \u0101rsts to iesaka un jums pa\u0161am liekas, ka liekais svars dr\u012bz\u0101k trauc\u0113, nevis pal\u012bdz, ir padomi, kas pal\u012bdz\u0113s no t\u0101 dro\u0161i atbr\u012bvoties. Lai nodro\u0161in\u0101tu visefekt\u012bv\u0101ko ilgtermi\u0146a svara optimiz\u0101ciju, ieteicams vienm\u0113r\u012bgi zaud\u0113t svaru no 0,5 l\u012bdz 1 kg ned\u0113\u013c\u0101.<\/p>\n\n\n\n<p>Daudzi uztura pl\u0101ni, kas izstr\u0101d\u0101ti, lai pal\u012bdz\u0113tu jums zaud\u0113t svaru, liek jums justies izsalku\u0161am vai neapmierin\u0101tam, vai ar\u012b izsl\u0113dz no ikdienas uztura galven\u0101s p\u0101rtikas grupas, kas ir svar\u012bgas j\u016bsu labsaj\u016btai. <\/p>\n\n\n\n<p>Katram cilv\u0113kam ir unik\u0101las vajadz\u012bbas, un da\u017e\u0101das \u0113\u0161anas metodes un padomi nodro\u0161ina lab\u0101kus rezult\u0101tus, ja tos pareizi piem\u0113ro.<\/p>\n\n\n\n<p>Daudzi ir atkl\u0101ju\u0161i, ka j\u016bs varat zaud\u0113t svaru ar zemu og\u013chidr\u0101tu di\u0113tu vai di\u0113tu, kas koncentr\u0113jas uz vesel\u012bgu p\u0101rtiku. Ir da\u017ei visp\u0101r\u012bgi principi, kas ir atkl\u0101ti, kas darbojas labi, kad runa ir par svara zaud\u0113\u0161anu.<\/p>\n\n\n\n<p>\u0160eit ir da\u017ei zin\u0101tniski padomi, kas pal\u012bdz\u0113s jums zaud\u0113t svaru, tostarp vesel\u012bgu uzturu, og\u013chidr\u0101tu izv\u0113li un labu pa\u0161saj\u016btu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>samazin\u0101t apet\u012bti un izsalkuma l\u012bmeni, vienlaikus saglab\u0101jot labu psiholo\u0123isko labsaj\u016btu<\/li>\n\n\n\n<li>past\u0101v\u012bgs svara zudums laika gait\u0101<\/li>\n\n\n\n<li>pal\u012bdz uzlabot vielmai\u0146u<\/li>\n<\/ul>\n\n\n\n<p>Ja v\u0113laties \u0101tri zaud\u0113t svaru, da\u017ei no \u0161iem padomiem var pal\u012bdz\u0113t, ta\u010du \u0101trs svara zudums reti ir ilgtsp\u0113j\u012bgs. Koncentr\u0113\u0161an\u0101s uz ilgtermi\u0146a vesel\u012bbu un ieradumiem uzlabos j\u016bsu vesel\u012bbu un padar\u012bs \u0161os ieradumus, visticam\u0101k, veicin\u0101s ilgtermi\u0146a svara zudumu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1.<\/strong> <strong>Samaziniet rafin\u0113tu og\u013chidr\u0101tu daudzumu<\/strong><\/h2>\n\n\n\n<p>Viens no veidiem, k\u0101 pal\u012bdz\u0113t \u0101tri zaud\u0113t svaru, ir samazin\u0101t cukura un cietes vai og\u013chidr\u0101tu uz\u0146em\u0161anu. Tas var b\u016bt ikdienas uzturs ar zemu og\u013chidr\u0101tu saturu, rafin\u0113tiem og\u013chidr\u0101tiem un to aizst\u0101\u0161ana ar veseliem graudiem.<\/p>\n\n\n\n<p>P\u0113c \u0161\u012b so\u013ca j\u016bsu izsalkuma l\u012bmenis samazin\u0101sies un j\u016bs parasti \u0113d\u012bsit maz\u0101k kaloriju.<sup><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2007.516\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup><\/p>\n\n\n\n<p>Ikdienas uztur\u0101 ar zemu og\u013chidr\u0101tu saturu j\u016bs izmantosiet pieejamos taukus ener\u0123ijas ieg\u016b\u0161anai.<\/p>\n\n\n\n<p>Ja izv\u0113laties \u0113st og\u013chidr\u0101tus, piem\u0113ram, veselus graudus, ieguvumi b\u016bs no \u0161\u0137iedr\u0101m, jo t\u0101s tiks sagremotas l\u0113n\u0101k. Tad j\u016bs jut\u012bsities piln\u012bg\u0101k.<\/p>\n\n\n\n<p>2020. gad\u0101 P\u0113t\u012bjums atkl\u0101ja, ka di\u0113ta ar \u013coti zemu og\u013chidr\u0101tu saturu ir labv\u0113l\u012bga svara zaud\u0113\u0161anai gados vec\u0101kiem pieaugu\u0161ajiem.<sup><a href=\"https:\/\/nutritionandmetabolism.biomedcentral.com\/articles\/10.1186\/s12986-020-00481-9\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a><\/sup><\/p>\n\n\n\n<p>P\u0113t\u012bjumi ar\u012b liecina, ka di\u0113ta ar zemu og\u013chidr\u0101tu daudzumu var samazin\u0101t apet\u012bti, un rezult\u0101t\u0101 m\u0113s dabiski pat\u0113r\u0113jam maz\u0101k kaloriju, nemaz nedom\u0101jot par badu.<sup><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/obr.12230\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup><\/p>\n\n\n\n<p>\u0145emiet v\u0113r\u0101, ka zema og\u013chidr\u0101tu satura di\u0113tas ilgtermi\u0146a ietekme joproj\u0101m tiek p\u0113t\u012bta. Var b\u016bt ar\u012b gr\u016bti iev\u0113rot di\u0113tu ar zemu og\u013chidr\u0101tu saturu.<\/p>\n\n\n\n<p> Ieteicams neveikt p\u0113k\u0161\u0146as izmai\u0146as uztur\u0101 un og\u013chidr\u0101tu daudzumu samazin\u0101t pamaz\u0101m. Cit\u0101di cilv\u0113kiem bie\u017ei vien ir psiholo\u0123iski gr\u016bti.<\/p>\n\n\n\n<p>Ja izv\u0113laties di\u0113tu, kur\u0101 galven\u0101 uzman\u012bba piev\u0113rsta veseliem graudiem, nevis rafin\u0113tiem og\u013chidr\u0101tiem, 2019. P\u0113t\u012bjums korel\u0113ja lielu pilngraudu pat\u0113ri\u0146u ar zem\u0101ku \u0137erme\u0146a masas indeksu (\u0136MI) (4).<\/p>\n\n\n\n<p>Lai noteiktu lab\u0101ko svara zaud\u0113\u0161anas metodi, konsult\u0113jieties ar savu \u0101rstu, lai sa\u0146emtu ieteikumus.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. \u0112diet olbaltumvielas, d\u0101rze\u0146us un<\/strong> <strong>treknu p\u0101rtiku<\/strong><\/h2>\n\n\n\n<p>Centieties sav\u0101 ikdienas uztur\u0101 iek\u013caut da\u017e\u0101dus p\u0101rtikas produktus. Lai sabalans\u0113ts uzturs pal\u012bdz\u0113tu jums zaud\u0113t svaru, j\u016bsu uztur\u0101 j\u0101iek\u013cauj:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/findvit.com\/lv\/baltymai-maiste\/\" target=\"_blank\" rel=\"noreferrer noopener\">Olbaltumvielu p\u0101rtika<\/a><\/li>\n\n\n\n<li>Tauku avoti<\/li>\n\n\n\n<li>D\u0101rze\u0146i<\/li>\n\n\n\n<li>Neliela da\u013ca komplekso og\u013chidr\u0101tu, piem\u0113ram, veseli graudi<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"368\" src=\"https:\/\/findvit.com\/wp-content\/uploads\/2022\/06\/Untitled-design-17.jpg\" alt=\"olbaltumvielas p\u0101rtikas produktos\" class=\"wp-image-12599\" srcset=\"https:\/\/findvit.com\/wp-content\/uploads\/2022\/06\/Untitled-design-17.jpg 580w, https:\/\/findvit.com\/wp-content\/uploads\/2022\/06\/Untitled-design-17-1x1.jpg 1w, https:\/\/findvit.com\/wp-content\/uploads\/2022\/06\/Untitled-design-17-10x6.jpg 10w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Olbaltumvielas<\/strong><\/h3>\n\n\n\n<p>Lai pal\u012bdz\u0113tu uztur\u0113t labu vesel\u012bbu un musku\u013cu masu, mums j\u0101\u0113d olbaltumviel\u0101m bag\u0101ti p\u0101rtikas produkti.<\/p>\n\n\n\n<p>Pier\u0101d\u012bjumi liecina, ka kardiometaboliskos riska faktorus, apet\u012bti un \u0137erme\u0146a svaru var uzlabot, ja m\u0113s \u0113dam di\u0113tu ar augstu olbaltumvielu saturu.<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup><\/p>\n\n\n\n<p>Parasti v\u012brie\u0161iem ir nepiecie\u0161ams aptuveni 56-91 grams dien\u0101, bet sieviet\u0113m - 46-75 grami dien\u0101, ta\u010du ar\u012b daudzi citi faktori ietekm\u0113 olbaltumvielu vajadz\u012bbas. \u0160eit ir da\u017ei nor\u0101d\u012bjumi, kas pal\u012bdz\u0113s noteikt ieteicamo olbaltumvielu daudzumu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>0,8 g\/kg \u0137erme\u0146a svara<\/li>\n\n\n\n<li>1-1,2 g\/kg \u0137erme\u0146a svara cilv\u0113kiem vecum\u0101 no 65 gadiem<\/li>\n\n\n\n<li>1,4-2 g\/kg sportistu \u0137erme\u0146a svara<\/li>\n<\/ul>\n\n\n\n<p>Ikdienas uzturs ar pietiekami daudz olbaltumvielu var ar\u012b pal\u012bdz\u0113t samazin\u0101t tieksmi un na\u0161\u0137oties, pal\u012bdzot jums justies pa\u0113du\u0161am un apmierin\u0101tam.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vesel\u012bgi olbaltumvielu avoti ietver:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ga\u013cu<\/strong>: liellopu ga\u013ca, vistas ga\u013ca, c\u016bkga\u013ca un j\u0113ra ga\u013ca<\/li>\n\n\n\n<li><strong>zivis un j\u016bras veltes<\/strong>: lasis, forele, sard\u012bnes un garneles<\/li>\n\n\n\n<li><strong>olas<\/strong><\/li>\n\n\n\n<li><strong>augu prote\u012bni<\/strong>: pupi\u0146as, p\u0101k\u0161augi<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"368\" src=\"https:\/\/findvit.com\/wp-content\/uploads\/2022\/06\/Untitled-design-18.jpg\" alt=\"d\u0101rze\u0146us\" class=\"wp-image-12601\" srcset=\"https:\/\/findvit.com\/wp-content\/uploads\/2022\/06\/Untitled-design-18.jpg 580w, https:\/\/findvit.com\/wp-content\/uploads\/2022\/06\/Untitled-design-18-1x1.jpg 1w, https:\/\/findvit.com\/wp-content\/uploads\/2022\/06\/Untitled-design-18-10x6.jpg 10w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>D\u0101rze\u0146i<\/strong><\/h3>\n\n\n\n<p>Nebaidieties savam \u0161\u0137\u012bv\u012bm pievienot za\u013cus lapu d\u0101rze\u0146us. Tie ir pild\u012bti ar uzturviel\u0101m, un j\u016bs varat \u0113st \u013coti lielus daudzumus, nepalielinot kaloriju un og\u013chidr\u0101tu daudzumu.<\/p>\n\n\n\n<p>Visi d\u0101rze\u0146i ir uzturviel\u0101m bag\u0101ti un vesel\u012bgi p\u0101rtikas produkti, ko pievienot j\u016bsu ikdienas uzturam, ta\u010du da\u017ei d\u0101rze\u0146i, piem\u0113ram, kartupe\u013ci, saldie kartupe\u013ci un kukur\u016bza, satur daudz og\u013chidr\u0101tu.<\/p>\n\n\n\n<p>D\u0101rze\u0146i, kuros j\u0101iek\u013cauj vair\u0101k:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Broko\u013ci<\/li>\n\n\n\n<li>Ziedk\u0101posti<\/li>\n\n\n\n<li>Spin\u0101ti<\/li>\n\n\n\n<li>Tom\u0101ti<\/li>\n\n\n\n<li>K\u0101posti<\/li>\n\n\n\n<li>Briseles k\u0101posti<\/li>\n\n\n\n<li>Sal\u0101ti<\/li>\n\n\n\n<li>Gur\u0137i<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vesel\u012bgi tauki<\/strong><\/h3>\n\n\n\n<p>Nebaidieties \u0113st taukus.<\/p>\n\n\n\n<p>J\u016bsu \u0137ermenim \u013coti nepiecie\u0161ami vesel\u012bgi tauki neatkar\u012bgi no izv\u0113l\u0113t\u0101 uztura pl\u0101na. Ol\u012bve\u013c\u013ca vai avokado e\u013c\u013ca ir lieliska izv\u0113le, ko iek\u013caut sav\u0101 uztura pl\u0101n\u0101. Ar\u012b rieksti, s\u0113klas, ol\u012bvas un avokado ir gar\u0161\u012bgi un vesel\u012bgi.<\/p>\n\n\n\n<p>Citus taukus, piem\u0113ram, sviestu un kokosriekstu e\u013c\u013cu, vajadz\u0113tu lietot tikai m\u0113ren\u012bb\u0101, jo tajos ir liel\u0101ks pies\u0101tin\u0101to tauku saturs.<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26068959\/\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3.<\/strong> <strong>Kust\u012bba<\/strong><\/h2>\n\n\n\n<p>Vingrin\u0101jumi var pal\u012bdz\u0113t \u0101tr\u0101k zaud\u0113t svaru. Svarcel\u0161anai ir \u012bpa\u0161i taust\u0101mas priek\u0161roc\u012bbas. <\/p>\n\n\n\n<p>Pace\u013cot svarus, j\u016bs sadedzin\u0101sit kalorijas un pal\u012bdz\u0113sit nov\u0113rst vielmai\u0146as pal\u0113nin\u0101\u0161anos, kas ir bie\u017ei sastopama svara zaud\u0113\u0161anas blakuspar\u0101d\u012bba.<\/p>\n\n\n\n<p>Pla\u0161\u0101ku inform\u0101ciju par vielmai\u0146as pa\u0101trin\u0101\u0161anu var atrast rakst\u0101 - <a href=\"https:\/\/findvit.com\/lv\/9-paprasti-budai-kaip-pagerinti-medziagu-apykaita-paremta-mokslu\/\" target=\"_blank\" rel=\"noreferrer noopener\">K\u0101 pa\u0101trin\u0101t vielmai\u0146u.<\/a><\/p>\n\n\n\n<p>Tr\u012bs \u010detras reizes ned\u0113\u013c\u0101 ir v\u0113rts izm\u0113\u0123in\u0101t sp\u0113ka treni\u0146us. Ja neesi pieradis akt\u012bvi sportot, konsult\u0113jies ar treneri, kur\u0161 var pal\u012bdz\u0113t un sagatavot treni\u0146u pl\u0101nu. <\/p>\n\n\n\n<p>Ja svaru cel\u0161ana jums nav izv\u0113les iesp\u0113ja, da\u017ei kardio vingrin\u0101jumi, piem\u0113ram, pastaigas, skrie\u0161ana, <a href=\"https:\/\/findvit.com\/lv\/vaziavimas-dviraciu-yra-naudingas-sveikatai\/\" target=\"_blank\" rel=\"noreferrer noopener\">rite\u0146brauk\u0161ana<\/a> vai peld\u0113\u0161ana ir \u013coti labv\u0113l\u012bga svara zaud\u0113\u0161anai un visp\u0101r\u0113jai vesel\u012bbai.<\/p>\n\n\n\n<p>Gan kardio, gan svara cel\u0161ana var pal\u012bdz\u0113t jums zaud\u0113t svaru un sniegt labumu vesel\u012bbai.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas jums j\u0101zina par kalorij\u0101m un porcijas lielumu<\/strong><\/h2>\n\n\n\n<p>Ja izv\u0113laties di\u0113tu ar zemu og\u013chidr\u0101tu saturu, tad kalorijas nav j\u0101skaita. Kam\u0113r uztur\u0113sit zemu og\u013chidr\u0101tu daudzumu un \u0113dat galvenok\u0101rt olbaltumvielu, tauku un zemu og\u013chidr\u0101tu saturu, jums nevajadz\u0113tu uztraukties.<\/p>\n\n\n\n<p>Ja konstat\u0113jat, ka svars nepaz\u016bd, iesp\u0113jams, varat izsekot uz\u0146emto kaloriju daudzumam, lai redz\u0113tu, vai tas ir noteico\u0161ais faktors.<\/p>\n\n\n\n<p>\u0145emiet v\u0113r\u0101, ka krasa kaloriju samazin\u0101\u0161ana var b\u016bt b\u012bstama un maz\u0101k efekt\u012bva ilgsto\u0161ai svara zaud\u0113\u0161anai. Ja pl\u0101nojat samazin\u0101t kalorijas, dariet to pak\u0101peniski un konsekventi, vadoties p\u0113c speci\u0101lista ieteikumiem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Piez\u012bme par kaloriju skait\u012b\u0161anu<\/strong><\/h3>\n\n\n\n<p>Da\u017eiem kaloriju skait\u012b\u0161ana var b\u016bt noder\u012bgs r\u012bks, ta\u010du t\u0101 var ar\u012b neb\u016bt lab\u0101k\u0101 izv\u0113le.<\/p>\n\n\n\n<p>Papildu inform\u0101ciju par kalorij\u0101m var atrast rakst\u0101:<\/p>\n\n\n\n<p><a href=\"https:\/\/findvit.com\/lv\/kiek-kaloriju\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cik daudz kaloriju vajadz\u0113tu pat\u0113r\u0113t dien\u0101.<\/a><\/p>\n\n\n\n<p>Ja esat noraiz\u0113jies par p\u0101rtiku vai savu svaru, j\u016btaties vain\u012bgs par p\u0101rtikas izv\u0113li vai regul\u0101ri ierobe\u017eojat di\u0113tu, apsveriet iesp\u0113ju mekl\u0113t pal\u012bdz\u012bbu no uztura speci\u0101lista. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101 zaud\u0113t svaru<\/strong><\/h2>\n\n\n\n<p>Vienk\u0101r\u0161i ieradumi, kas pal\u012bdz viegl\u0101k zaud\u0113t svaru:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0112diet olbaltumviel\u0101m bag\u0101tas brokastis. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ierobe\u017eojiet saldo dz\u0113rienu un aug\u013cu sulu lieto\u0161anu. Kalorijas no cukura nav labv\u0113l\u012bgas j\u016bsu \u0137ermenim un var kav\u0113t svara zudumu.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Visu dienu malko \u016bdeni.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pirms izv\u0113laties, ko \u0113d\u012bsiet, apsveriet, k\u0101das priek\u0161roc\u012bbas j\u016bs ieg\u016bsit no \u0161\u012b produkta. <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0112diet vair\u0101k \u0161\u0137iedrvielu. P\u0113t\u012bjumi liecina, ka, \u0113dot p\u0101rtiku ar augstu \u0161\u0137iedrvielu saturu, j\u016bs varat viegl\u0101k zaud\u0113t svaru. Ar\u012b <a href=\"https:\/\/findvit.com\/lv\/p-kategorija\/skaidulos\/\">\u0161\u0137iedras<\/a> j\u016bs varat \u0146emt papildus.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dzert kafiju vai t\u0113ju. Kofe\u012bna pat\u0113ri\u0146\u0161 var pal\u012bdz\u0113t pa\u0101trin\u0101t vielmai\u0146u.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iek\u013caujiet sav\u0101 ikdienas uztur\u0101 da\u017e\u0101dus p\u0101rtikas produktus. Jo daudzveid\u012bg\u0101ks \u0113diens, jo vair\u0101k noder\u012bgu uzturvielu ieg\u016bsi.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0112d l\u0113n\u0101m. \u0100tra \u0113\u0161ana laika gait\u0101 var izrais\u012bt svara pieaugumu, savuk\u0101rt l\u0113na \u0113\u0161ana liek justies s\u0101t\u012bg\u0101kam un stimul\u0113 svara zaud\u0113\u0161anas hormonus.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nodro\u0161iniet kvalitat\u012bvu miegu. Miegs ir svar\u012bgs daudzu iemeslu d\u0113\u013c, un slikts miegs ir viens no liel\u0101kajiem svara pieauguma riska faktoriem. <a href=\"https:\/\/findvit.com\/lv\/p-zyma\/ramiam-miegui\/\">Kvalitat\u012bvi uztura bag\u0101tin\u0101t\u0101ji miegam.<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cik \u0101tri j\u016bs zaud\u0113siet svaru<\/strong><\/h2>\n\n\n\n<p>Di\u0113tas pirmaj\u0101 ned\u0113\u013c\u0101 j\u016bs varat zaud\u0113t svaru \u0101tr\u0101k un p\u0113c tam zaud\u0113t svaru l\u0113n\u0101k, bet vienm\u0113r\u012bg\u0101k. Pirmaj\u0101 ned\u0113\u013c\u0101 parasti tiek zaud\u0113ts \u0137erme\u0146a tauku un \u016bdens mais\u012bjums.<\/p>\n\n\n\n<p>Ja \u0161\u012b ir pirm\u0101 reize, kad main\u0101t di\u0113tu un iek\u013caujat vingro\u0161anu, svara zudums var notikt \u0101tr\u0101k.<\/p>\n\n\n\n<p>Ja vien \u0101rsts nav nor\u0101d\u012bjis cit\u0101di, svara zudums no 0,5 l\u012bdz 1 m\u0101rci\u0146ai ned\u0113\u013c\u0101 parasti ir dro\u0161s re\u017e\u012bms. Ja j\u016bs m\u0113\u0123in\u0101t zaud\u0113t svaru \u0101tr\u0101k, lab\u0101k konsult\u0113ties ar speci\u0101listu.<\/p>\n\n\n\n<p>Di\u0113ta ar zemu og\u013chidr\u0101tu saturu var uzlabot j\u016bsu vesel\u012bbu vair\u0101kos veidos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/findvit.com\/lv\/cukraus-kiekio-kraujyje-lentele-cukraus-kiekis-kraujyje-normos\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cukura l\u012bmenis asin\u012bs <\/a>ir tendence samazin\u0101ties <\/li>\n\n\n\n<li>Triglicer\u012bdu daudzums samazin\u0101s <\/li>\n\n\n\n<li><a href=\"https:\/\/findvit.com\/lv\/kaip-sumazinti-blogojo-cholesterolio-kieki\/\" target=\"_blank\" rel=\"noreferrer noopener\">ZBL (slikts) holester\u012bns<\/a> samazin\u0101s<\/li>\n\n\n\n<li>Asinsspiediens uzlabojas <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tas ir svar\u012bgi<\/strong><\/h2>\n\n\n\n<p>Iek\u013caujot sav\u0101 uztur\u0101 produktus ar zemu og\u013chidr\u0101tu vai zemu kaloriju daudzumu, j\u016bs varat \u0113st, l\u012bdz esat pa\u0113dis, un tom\u0113r pamaz\u0101m zaud\u0113t svaru.<\/p>\n\n\n\n<p>\u0100tra svara zaud\u0113\u0161ana var b\u016bt j\u016bsu m\u0113r\u0137is, ta\u010du ir svar\u012bgi dom\u0101t ilgtermi\u0146\u0101. Lai gan j\u016bs varat \u0101tri zaud\u0113t svaru, j\u016bs zaud\u0113siet \u0161\u0137idrumu, nevis taukus. Tauku zaud\u0113\u0161ana prasa ilg\u0101ku laiku, un veiksm\u012bga svara zaud\u0113\u0161ana var aiz\u0146emt ilg\u0101ku laiku, nek\u0101 j\u016bs v\u0113l\u0113tos.<\/p>\n\n\n\n<p>Svar\u012bgi atcer\u0113ties, ka katra vesel\u012bba ir individu\u0101la un vienas receptes, kas der\u0113tu visiem, nav!<\/p>\n\n\n\n<p>T\u0101tad, ja v\u0113laties uzzin\u0101t, vai j\u016bsu \u0137ermenim \u0161obr\u012bd visvair\u0101k nepiecie\u0161amas probiotikas, vesel\u012bbas speci\u0101listi iesaka veikt testu &nbsp;<strong><a href=\"https:\/\/findvit.com\/lv\/testas\/\">&quot;Tava diena&quot;<\/a>.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Savlaic\u012bgi piev\u0113rsiet uzman\u012bbu sign\u0101liem, ko s\u016bta j\u016bsu noska\u0146ojums<\/li>\n\n\n\n<li>Papildiniet organismu ar dab\u012bg\u0101m miner\u0101lviel\u0101m, vitam\u012bniem un vesel\u012bbai nepiecie\u0161amaj\u0101m uzturviel\u0101m.<\/li>\n\n\n\n<li>Izbaudi ener\u0123iju un labu garast\u0101vokli ikdien\u0101!<\/li>\n<\/ul>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Svara zaud\u0113\u0161ana nav atbilde uz vis\u0101m vesel\u012bbas probl\u0113m\u0101m. Tom\u0113r, ja \u0101rsts to iesaka un jums pa\u0161am liekas, ka liekais svars vair\u0101k trauc\u0113, nevis pal\u012bdz, ir padomi, kas\u2026<\/p>","protected":false},"author":3,"featured_media":7746,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[148],"tags":[],"class_list":["post-7687","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-svorio-kontrole-ir-lieknejimas"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/7687","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/comments?post=7687"}],"version-history":[{"count":18,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/7687\/revisions"}],"predecessor-version":[{"id":12614,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/7687\/revisions\/12614"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/7746"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=7687"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=7687"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=7687"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}