{"id":9529,"date":"2022-08-15T18:48:17","date_gmt":"2022-08-15T15:48:17","guid":{"rendered":"https:\/\/findvit.com\/?p=9529"},"modified":"2022-08-15T18:48:20","modified_gmt":"2022-08-15T15:48:20","slug":"5-didziausios-ryziu-naudos-sveikatai","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/5-didziausios-ryziu-naudos-sveikatai\/","title":{"rendered":"5\u00a0popul\u0101r\u0101kie r\u012bsu ieguvumi vesel\u012bbai"},"content":{"rendered":"<p>\u013boti popul\u0101rs produkts vis\u0101 pasaul\u0113 un viens no visu laiku lab\u0101kajiem \u0113dieniem. Tas ir iedibin\u0101ts viedoklis. Bet vai r\u012bsi ir vesel\u012bga izv\u0113le?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir r\u012bsi?<\/strong><\/h2>\n\n\n\n<p>R\u012bsi (oryza sativa) ir lab\u012bbas z\u0101les s\u0113klas. Tas ir viens no svar\u012bg\u0101kajiem uztura og\u013chidr\u0101tiem pasaul\u0113, no kura ir atkar\u012bga vair\u0101k nek\u0101 puse pasaules iedz\u012bvot\u0101ju. Regul\u0101ri v\u0101r\u012btus vai tvaic\u0113tus r\u012bsus var ar\u012b samalt bezglut\u0113na miltos. T\u0101 ir galven\u0101 sast\u0101vda\u013ca daudz\u0101s virtuv\u0113s, tostarp Indijas, \u0136\u012bnas un Dienvidaustrum\u0101zijas virtuv\u0113s.<\/p>\n\n\n\n<p>Ir daudz r\u012bsu veidu, ta\u010du tos pla\u0161i iedala kategorij\u0101s p\u0113c formas (gargraudu vai \u012bsgraudu) un kr\u0101sas \u2013 balti vai br\u016bni.<\/p>\n\n\n\n<p>Baltajos r\u012bsos graudu \u0161\u0137iedrain\u0101s \u0101r\u0113j\u0101s klijas ir no\u0146emtas kop\u0101 ar uzturviel\u0101m bag\u0101tajiem d\u012bg\u013ciem. L\u012bdz ar to tiem ir ilg\u0101ks glab\u0101\u0161anas laiks, \u0101tri pagatavojami, bet tiem ir maiga, neitr\u0101la gar\u0161a. Uztura zi\u0146\u0101 tajos ir maz\u0101k \u0161\u0137iedrvielu un olbaltumvielu nek\u0101 pilngraudu ekvivalent\u0101. <\/p>\n\n\n\n<p>No otras puses, br\u016bnie r\u012bsi satur gan klijas, gan d\u012bg\u013cus, t\u0101p\u0113c tie ir bag\u0101ti ar bar\u012bbas viel\u0101m, \u0161\u0137iedrviel\u0101m un saglab\u0101 ar\u012b riekstu gar\u0161u.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>R\u012bsu ieguvumi uztur\u0101<\/strong><\/h2>\n\n\n\n<p>100 g porcija balto r\u012bsu (v\u0101r\u012btu) nodro\u0161ina:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/findvit.com\/lv\/kalorijos-ar-kcal-ar-kj\/\" target=\"_blank\" rel=\"noreferrer noopener\">131 kcal\/560 KJ<\/a><\/li><li>2,8 g prote\u012bna<\/li><li>0,4 g tauku<\/li><li>31,1 g og\u013chidr\u0101tu<\/li><li>0,5 g \u0161\u0137iedrvielu<\/li><\/ul>\n\n\n\n<p>100 g br\u016bno r\u012bsu (v\u0101r\u012btu) porcija nodro\u0161ina:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>132Kcal\/562KJ<\/li><li>3,6 g prote\u012bna<\/li><li>0,9 g tauku<\/li><li>29,2 g og\u013chidr\u0101tu<\/li><li>1,5 g \u0161\u0137iedrvielu<\/li><li>48 mg magnija<\/li><li>125 mg fosfora<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Neskatoties uz m\u012btiem, baltie r\u012bsi b\u016bt\u012bb\u0101 nav daudz slikt\u0101ki par br\u016bnajiem r\u012bsiem. Tajos ir maz \u0161\u0137iedrvielu, tauku un kaloriju. Tos var kombin\u0113t ar p\u0101rtiku ar augstu \u0161\u0137iedrvielu saturu, lai palielin\u0101tu uztura spektru.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101das ir r\u012bsu galven\u0101s priek\u0161roc\u012bbas?<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Var pal\u012bdz\u0113t uztur\u0113t optim\u0101lu svaru<\/strong><\/h3>\n\n\n\n<p>Br\u016bnie r\u012bsi satur \u0161\u0137iedrvielas un olbaltumvielas, kur\u0101m, k\u0101 zin\u0101ms, ir pies\u0101tin\u0101ta iedarb\u012bba uz \u0137ermeni un kas veicina zem\u0101ku glik\u0113misko indeksu (GI) nek\u0101 baltie r\u012bsi. <\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link has-white-color has-vivid-green-cyan-background-color has-text-color has-background\" href=\"https:\/\/findvit.com\/lv\/p-kategorija\/skaidulos\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160\u0137iedras<\/strong><\/a><\/div>\n<\/div>\n\n\n\n<p>Tas noz\u012bm\u0113, ka da\u013ca og\u013chidr\u0101tu, ko pieg\u0101d\u0101 br\u016bnie r\u012bsi, tiek stabil\u0101k p\u0101rv\u0113rsti ener\u0123ij\u0101. \u0160\u012b iemesla d\u0113\u013c br\u016bno r\u012bsu izv\u0113le balto r\u012bsu viet\u0101 pal\u012bdz samazin\u0101t glikozes l\u012bmeni asin\u012bs un insul\u012bna l\u012bmeni tuk\u0161\u0101 d\u016b\u0161\u0101. <\/p>\n\n\n\n<p>Tas viss stabiliz\u0113 ener\u0123ijas l\u012bmeni, nov\u0113r\u0161 tieksmi un var pal\u012bdz\u0113t kontrol\u0113t svaru.<\/p>\n\n\n\n<p>Situ\u0101cija ar baltajiem r\u012bsiem nav tik skaidra: da\u017ei p\u0113t\u012bjumi liecina par svara pieaugumu, \u012bpa\u0161i v\u0113dera taukiem, savuk\u0101rt citi p\u0113t\u012bjumi neliecina par saist\u012bbu. Tom\u0113r tiek uzskat\u012bts, ka lielu balto r\u012bsu porciju \u0113\u0161ana izraisa cukura l\u012bme\u0146a paaugstin\u0101\u0161anos asin\u012bs, kas laika gait\u0101 var palielin\u0101t metabolisk\u0101 sindroma, tostarp svara pieauguma, risku.<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3653247\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup><\/p>\n\n\n\n<p>Vair\u0101k par svara zaud\u0113\u0161anu - <a href=\"https:\/\/findvit.com\/lv\/sveikai-numesti-svori-trys-mokslu-paremti-metodai\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Zaud\u0113t svaru vesel\u012bgi. Tr\u012bs zin\u0101tniski pamatotas metodes<\/strong><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Baltie r\u012bsi atbalsta ener\u0123iju un atjauno glikog\u0113na l\u012bmeni p\u0113c treni\u0146a<\/strong><\/h3>\n\n\n\n<p>K\u0101 ener\u0123ijas avotu sportisti bie\u017ei izv\u0113las baltos r\u012bsus, \u012bpa\u0161i lai papildin\u0101tu ener\u0123ijas rezerves p\u0113c treni\u0146a. Tas ir t\u0101p\u0113c, ka rafin\u0113ti og\u013chidr\u0101ti, piem\u0113ram, baltie r\u012bsi, ir \u0101trs, viegli pieejams og\u013chidr\u0101tu avots, kas nepiecie\u0161ams musku\u013cu glikog\u0113na papildin\u0101\u0161anai p\u0113c treni\u0146a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Baltie r\u012bsi ir viegli sagremojami<\/strong><\/h3>\n\n\n\n<p>Baltie r\u012bsi ir viegli sagremojami, tajos ir maz \u0161\u0137iedrvielu, un, pareizi pagatavoti un pasniegti, tie, visticam\u0101k, neizrais\u012bs ku\u0146\u0123a darb\u012bbas trauc\u0113jumus. <\/p>\n\n\n\n<p>Tas var b\u016bt noder\u012bgs \u0113diens tiem, kas cie\u0161 no gr\u0113mas vai sliktas d\u016b\u0161as, k\u0101 ar\u012b uzliesmojumu laik\u0101, kas saist\u012bti ar t\u0101diem st\u0101vok\u013ciem k\u0101 divertikul\u012bts un Krona slim\u012bba.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tas ir bezglut\u0113na grauds<\/strong><\/h3>\n\n\n\n<p>T\u0101 k\u0101 r\u012bsi dabiski nesatur lipekli, t\u0101 ir v\u0113rt\u012bga izv\u0113le tiem, kam ir celiakija.<\/p>\n\n\n\n<p>Br\u016bni veseli graudi ir \u012bpa\u0161i labv\u0113l\u012bgi, jo tie nodro\u0161ina ne\u0161\u0137\u012bsto\u0161u \u0161\u0137iedrvielu, kas veicina gremo\u0161anas darb\u012bbu un &quot;uztur&quot; labv\u0113l\u012bg\u0101s zarnu bakt\u0113rijas, kas ir tik svar\u012bgas vesel\u012bbai.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>\u0112diet r\u012bsus ar zir\u0146iem un pupi\u0146\u0101m, liesus ga\u013cas izcirt\u0146us, zivis un d\u0101rze\u0146us. T\u0101d\u0101 veid\u0101 j\u016bs sa\u0146emat sabalans\u0113tas un barojo\u0161as malt\u012btes. <\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vai r\u012bsi ir dro\u0161i ikvienam?<\/strong><\/h2>\n\n\n\n<p>R\u012bsi ir svar\u012bga uztura sast\u0101vda\u013ca. Ir sa\u0146emti zi\u0146ojumi par r\u012bsu pies\u0101r\u0146ojumu ar ars\u0113nu. Augsts ars\u0113na l\u012bmenis ilg\u0101k\u0101 laika period\u0101 ir saist\u012bts ar paaugstin\u0101tu sirds slim\u012bbu un v\u0113\u017ea risku. Ars\u0113na uzkr\u0101\u0161an\u0101s parasti ir visaugst\u0101k\u0101 graudu kliju da\u013c\u0101, kas noz\u012bm\u0113, ka pilngraudu r\u012bsi var satur\u0113t vair\u0101k \u0161\u012b smago met\u0101lu pies\u0101r\u0146ot\u0101ja nek\u0101 baltie r\u012bsi.<\/p>\n\n\n\n<p>\u0145emot v\u0113r\u0101 b\u0113rnu maz\u0101ko \u0137erme\u0146a svaru, ars\u0113na iedarb\u012bba rada liel\u0101ku risku. \u0160o risku rada ierobe\u017eota uztura izv\u0113le un fakts, ka daudzi p\u0101rtikas produkti ir izgatavoti no r\u012bsiem. <\/p>\n\n\n\n<p>\u0160\u012b iemesla d\u0113\u013c visiem b\u0113rniem, kas jaun\u0101ki par 5 gadiem, j\u0101izvair\u0101s no r\u012bsu piena, kas ra\u017eots no graudaugu klij\u0101m.<\/p>\n\n\n\n<p>Da\u017ei noder\u012bgi padomi no \u0161efpav\u0101ra var pal\u012bdz\u0113t samazin\u0101t ars\u0113na l\u012bmeni, piem\u0113ram, r\u012bsu mazg\u0101\u0161ana pirms lieto\u0161anas un liela \u016bdens izmanto\u0161ana, gatavojot r\u012bsus. <\/p>\n\n\n\n<p>R\u012bsi, ko \u0113d m\u0113ren\u012bb\u0101 k\u0101 da\u013ca no daudzveid\u012bga un sabalans\u0113ta uztura, liel\u0101kajai da\u013cai cilv\u0113ku nedr\u012bkst b\u016bt probl\u0113ma.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Labi zin\u0101t par r\u012bsiem<\/strong><\/h2>\n\n\n\n<p>Baltie r\u012bsi ir galvenais p\u0101rtikas produkts daudz\u0101s kult\u016br\u0101s vis\u0101 pasaul\u0113, ta\u010du to reput\u0101ciju ir aptraip\u012bju\u0161i pretrun\u012bgi zin\u0101tniskie atkl\u0101jumi par to ietekmi uz cilv\u0113ku vesel\u012bbu.<\/p>\n\n\n\n<p>Da\u017ei p\u0113t\u012bjumi liecina, ka tas var palielin\u0101t 2. tipa diab\u0113ta risku \u0100zijas sieviet\u0113m, savuk\u0101rt citi p\u0113t\u012bjumi liecina, ka tas var pazemin\u0101t cukura l\u012bmeni asin\u012bs, ja r\u012bsi tiek atdzes\u0113ti vienu dienu p\u0113c v\u0101r\u012b\u0161anas.<\/p>\n\n\n\n<p>Baltie r\u012bsi satur da\u017eas miner\u0101lvielas, ir maz kaloriju, zemu tauku saturu, un tiem ir uzturv\u0113rt\u012bbas priek\u0161roc\u012bbas. T\u0101p\u0113c tos bie\u017ei izv\u0113las da\u017e\u0101diem sabalans\u0113tiem uzturiem.<\/p>\n\n\n\n<p>Ir v\u0113rts apsv\u0113rt iesp\u0113ju \u0113st r\u012bsus ar augstu \u0161\u0137iedrvielu saturu.<\/p>\n\n\n\n<p>Baltos r\u012bsus var pasniegt ar zir\u0146iem un pupi\u0146\u0101m vai ar liesiem ga\u013cas, zivju un d\u0101rze\u0146u izcirt\u0146iem, lai pagatavotu sabalans\u0113tas un barojo\u0161as malt\u012btes.<\/p>\n\n\n\n<p><strong>Ir svar\u012bgi atcer\u0113ties<\/strong>ka katra vesel\u012bba ir individu\u0101la un visiem nav vienotas receptes!<\/p>\n\n\n\n<p>T\u0101tad, ja v\u0113laties uzzin\u0101t, k\u0101das uzturvielas j\u016bsu \u0137ermenim \u0161obr\u012bd var\u0113tu pietr\u016bkt, vesel\u012bbas speci\u0101listi iesaka ce\u013cvedi \u2013 &nbsp;<a href=\"https:\/\/findvit.com\/lv\/testas\/\"><strong>&quot;Tava diena&quot;<\/strong><\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Savlaic\u012bgi piev\u0113rsiet uzman\u012bbu sign\u0101liem, ko s\u016bta j\u016bsu labsaj\u016bta<\/li><li>Papildiniet organismu ar dab\u012bg\u0101m miner\u0101lviel\u0101m, vitam\u012bniem un vesel\u012bbai nepiecie\u0161amaj\u0101m uzturviel\u0101m.<\/li><li>Izbaudi ener\u0123iju un labu garast\u0101vokli ikdien\u0101!<\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>\u013boti popul\u0101rs produkts vis\u0101 pasaul\u0113 un viens no visu laiku lab\u0101kajiem \u0113dieniem. Tas ir iedibin\u0101ts viedoklis. Bet vai r\u012bsi ir vesel\u012bga izv\u0113le? Kas ir r\u012bsi\u2026<\/p>","protected":false},"author":3,"featured_media":9531,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[144],"tags":[],"class_list":["post-9529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kasdiene-mityba"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9529","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=9529"}],"version-history":[{"count":2,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9529\/revisions"}],"predecessor-version":[{"id":9532,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9529\/revisions\/9532"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/9531"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=9529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=9529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=9529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}