{"id":9537,"date":"2022-08-17T13:54:38","date_gmt":"2022-08-17T10:54:38","guid":{"rendered":"https:\/\/findvit.com\/?p=9537"},"modified":"2022-08-17T13:54:40","modified_gmt":"2022-08-17T10:54:40","slug":"angliavandeniai-maiste-privalumai-ir-trukumai","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/angliavandeniai-maiste-privalumai-ir-trukumai\/","title":{"rendered":"Og\u013chidr\u0101ti p\u0101rtik\u0101: priek\u0161roc\u012bbas un tr\u016bkumi"},"content":{"rendered":"<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir og\u013chidr\u0101ti?<\/strong><\/h2>\n\n\n\n<p>Og\u013chidr\u0101ti ir cukura molekulas. Kop\u0101 ar olbaltumviel\u0101m un taukiem og\u013chidr\u0101ti ir viena no trim galvenaj\u0101m uzturviel\u0101m, kas atrodamas p\u0101rtik\u0101 un dz\u0113rienos.<\/p>\n\n\n\n<p>\u0136ermenis sadala og\u013chidr\u0101tus glikoz\u0113. Glikoze jeb cukura l\u012bmenis asin\u012bs ir galvenais ener\u0123ijas avots \u0137erme\u0146a \u0161\u016bn\u0101m, audiem un org\u0101niem. Glikozi var lietot nekav\u0113joties vai uzglab\u0101t akn\u0101s un musku\u013cos v\u0113l\u0101kai lieto\u0161anai.<\/p>\n\n\n\n<p>K\u0101das ir cukura likmes, var uzzin\u0101t - <a href=\"https:\/\/findvit.com\/lv\/cukraus-kiekio-kraujyje-lentele-cukraus-kiekis-kraujyje-normos\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Cukura l\u012bmenis asin\u012bs tabula: cukura l\u012bmenis asin\u012bs (normas)<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101di ir da\u017e\u0101di og\u013chidr\u0101tu veidi?<\/strong><\/h2>\n\n\n\n<p>Ir tr\u012bs galvenie og\u013chidr\u0101tu veidi:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Cukuri<\/strong>. Tos sauc ar\u012b par vienk\u0101r\u0161iem og\u013chidr\u0101tiem, jo tiem ir vienk\u0101r\u0161a forma. Tos var pievienot t\u0101diem p\u0101rtikas produktiem k\u0101 konfektes, deserti, apstr\u0101d\u0101ti p\u0101rtikas produkti un bezalkoholiskie dz\u0113rieni. Tie ietver ar\u012b cukura veidus, kas dabiski atrodami aug\u013cos, d\u0101rze\u0146os un pien\u0101.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ciete<\/strong>. Tas ir sare\u017e\u0123\u012bts og\u013chidr\u0101ts, kas izgatavots no daudziem vienk\u0101r\u0161iem cukuriem, kas savienoti kop\u0101. \u0136ermenim ciete j\u0101sadala cukur\u0101, lai to izmantotu ener\u0123ijai. Ciete ietver maizi, graudaugus un makaronus. Ietver ar\u012b da\u017eus d\u0101rze\u0146us, piem\u0113ram, kartupe\u013cus, zir\u0146us un kukur\u016bzu.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0160\u0137iedras<\/strong>. Tie ir ar\u012b sare\u017e\u0123\u012bti og\u013chidr\u0101ti. Liel\u0101ko da\u013cu \u0161\u0137iedrvielu organisms nesp\u0113j sadal\u012bt, t\u0101p\u0113c, \u0113dot p\u0101rtiku ar \u0161\u0137iedrviel\u0101m, j\u016bs varat justies s\u0101t\u012bgi un samazin\u0101t p\u0101r\u0113\u0161an\u0101s iesp\u0113jam\u012bbu. Di\u0113t\u0101m ar augstu \u0161\u0137iedrvielu saturu ir ar\u012b citi ieguvumi vesel\u012bbai. \u0160\u0137iedra var pal\u012bdz\u0113t nov\u0113rst ku\u0146\u0123a vai zarnu probl\u0113mas, piem\u0113ram, aizciet\u0113jumus. Tie var ar\u012b pal\u012bdz\u0113t samazin\u0101t holester\u012bna un cukura l\u012bmeni asin\u012bs. \u0160\u0137iedras ir atrodamas daudzos augu izcelsmes p\u0101rtikas produktos, tostarp aug\u013cos, d\u0101rze\u0146os, riekstos, s\u0113kl\u0101s, pup\u0101s un veselos graudos.<\/li><\/ul>\n\n\n\n<p>Vair\u0101k noder\u012bgas inform\u0101cijas par \u0161\u0137iedru:<\/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\"><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<h2 class=\"wp-block-heading\"><strong>K\u0101di p\u0101rtikas produkti satur og\u013chidr\u0101tus?<\/strong><\/h2>\n\n\n\n<p>Parastie p\u0101rtikas produkti, kas satur og\u013chidr\u0101tus, ir:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Graudi<\/strong>, piem\u0113ram, maize, makaroni, n\u016bdeles, krekeri un r\u012bsi<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aug\u013ci<\/strong>, piem\u0113ram, \u0101boli, ban\u0101ni, ogas, mango, melones un apels\u012bni<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Piena produkti<\/strong>, piem\u0113ram, piens un jogurts<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>P\u0101k\u0161augi<\/strong>, ieskaitot \u017e\u0101v\u0113tas pupi\u0146as, l\u0113cas un zir\u0146us<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Uzkodas un saldumi<\/strong>, piem\u0113ram, k\u016bkas, cepumi, konfektes un citi deserti<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sula<\/strong>, parast\u0101 soda (limon\u0101de), aug\u013cu dz\u0113rieni, sporta dz\u0113rieni un ener\u0123ijas dz\u0113rieni, kas satur cukuru<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Cieti saturo\u0161i d\u0101rze\u0146i<\/strong>, piem\u0113ram, kartupe\u013ci, kukur\u016bza un zir\u0146i<\/li><\/ul>\n\n\n\n<p>Da\u017eos p\u0101rtikas produktos ir maz og\u013chidr\u0101tu, piem\u0113ram, ga\u013c\u0101, ziv\u012bs, m\u0101jputnu ga\u013c\u0101, da\u017eos siera veidos, riekstos un e\u013c\u013c\u0101s.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101dus og\u013chidr\u0101tus mums vajadz\u0113tu \u0113st?<\/strong><\/h2>\n\n\n\n<p>Jums ir j\u0101\u0113d da\u017ei og\u013chidr\u0101ti, lai \u0137ermenim pie\u0161\u0137irtu ener\u0123iju. Tom\u0113r, lai nodro\u0161in\u0101tu labu vesel\u012bbu, ir svar\u012bgi \u0113st pareizos og\u013chidr\u0101tu veidus:<\/p>\n\n\n\n<p><strong>\u0112dot graudus, izv\u0113lieties galvenok\u0101rt veselus graudus, nevis rafin\u0113tus graudus:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Veseli graudi ir t\u0101di p\u0101rtikas produkti k\u0101 pilngraudu maize, br\u016bnie r\u012bsi, veseli kukur\u016bzas milti un auzu p\u0101rslas. Tie satur daudzas organismam nepiecie\u0161am\u0101s uzturvielas, piem\u0113ram, vitam\u012bnus, miner\u0101lvielas un \u0161\u0137iedrvielas. Lai noskaidrotu, vai produkt\u0101 ir daudz pilngraudu, p\u0101rbaudiet sast\u0101vda\u013cu sarakstu uz iepakojuma un p\u0101rbaudiet, vai veseli graudi ir viens no da\u017eiem pirmajiem sarakst\u0101 iek\u013cautajiem produktiem.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Rafin\u0113ti graudi ir p\u0101rtikas produkti, kuriem ir no\u0146emtas graudu da\u013cas. \u0160is process no\u0146em da\u017eas uzturvielas, kas ir labv\u0113l\u012bgas vesel\u012bbai.<\/li><\/ul>\n\n\n\n<p><strong>\u0112diet p\u0101rtiku, kas satur daudz \u0161\u0137iedrvielu<\/strong>.<sup><a href=\"https:\/\/medlineplus.gov\/foodlabeling.html\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup><\/p>\n\n\n\n<p><strong>Centieties izvair\u012bties no p\u0101rtikas produktiem, kuriem ir daudz pievienot\u0101 cukura.<\/strong> \u0160ie p\u0101rtikas produkti var satur\u0113t daudz kaloriju, bet ne daudz bar\u012bbas vielu. \u0112dot p\u0101r\u0101k daudz pievienot\u0101 cukura, palielin\u0101s cukura l\u012bmenis asin\u012bs un tas var izrais\u012bt nev\u0113lamu svara pieaugumu. To, vai p\u0101rtik\u0101 un dz\u0113rienos ir cukurs, var uzzin\u0101t, apskatot uzturv\u0113rt\u012bbas mar\u0137\u0113jumu p\u0101rtikas iepakojuma aizmugur\u0113 (aizmugur\u0113). Tas par\u0101da, cik daudz cukura un pievienot\u0101 cukura ir \u0161aj\u0101 \u0113dien\u0101 vai dz\u0113rien\u0101.<\/p>\n\n\n\n<p><strong>Cik daudz og\u013chidr\u0101tu mums vajadz\u0113tu \u0113st?<\/strong><\/p>\n\n\n\n<p>Nav neviena univers\u0101la og\u013chidr\u0101tu daudzuma, ko cilv\u0113kiem vajadz\u0113tu \u0113st. \u0160\u012b summa var at\u0161\u0137irties atkar\u012bb\u0101 no t\u0101diem faktoriem k\u0101 vecums, dzimums, vesel\u012bba, dz\u012bvesveids un tas, vai j\u016bs m\u0113\u0123in\u0101t zaud\u0113t vai pie\u0146emties svar\u0101.<\/p>\n\n\n\n<p>Vid\u0113ji cilv\u0113kiem katru dienu j\u0101sa\u0146em no 45 l\u012bdz 65% kaloriju no og\u013chidr\u0101tiem. Uztura faktu eti\u0137et\u0113s ir nor\u0101d\u012bta kop\u0113j\u0101 og\u013chidr\u0101tu dienas v\u0113rt\u012bba 275 g dien\u0101. Tas ir balst\u012bts uz 2000 kaloriju di\u0113tu dien\u0101. Atsevi\u0161\u0137i dienas v\u0113rt\u012bba var b\u016bt liel\u0101ka vai maz\u0101ka atkar\u012bb\u0101 no konkr\u0113t\u0101m kaloriju vajadz\u012bb\u0101m un vesel\u012bbas st\u0101vok\u013ca.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vai ir dro\u0161i iev\u0113rot di\u0113tu ar zemu og\u013chidr\u0101tu saturu?<\/strong><\/h2>\n\n\n\n<p>Da\u017ei cilv\u0113ki iev\u0113ro di\u0113tu ar zemu og\u013chidr\u0101tu saturu, lai m\u0113\u0123in\u0101tu zaud\u0113t svaru. Tas parasti noz\u012bm\u0113, ka katru dienu j\u0101\u0113d no 25 l\u012bdz 150 g og\u013chidr\u0101tu. \u0160\u0101da di\u0113ta var b\u016bt dro\u0161a, ta\u010du pirms t\u0101s uzs\u0101k\u0161anas j\u0101konsult\u0113jas ar savu vesel\u012bbas apr\u016bpes speci\u0101listu. Viena no probl\u0113m\u0101m ar zemu og\u013chidr\u0101tu di\u0113tu ir t\u0101, ka t\u0101s var ierobe\u017eot \u0161\u0137iedrvielu daudzumu, ko j\u016bs sa\u0146emat katru dienu. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>P\u0101rtika ar augstu og\u013chidr\u0101tu saturu ir svar\u012bga vesel\u012bga uztura sast\u0101vda\u013ca. Og\u013chidr\u0101ti nodro\u0161ina organismu ar glikozi, kas tiek p\u0101rv\u0113rsta ener\u0123ij\u0101, ko izmanto \u0137erme\u0146a funkciju un fizisko aktivit\u0101\u0161u atbalstam. Tom\u0113r og\u013chidr\u0101tu kvalit\u0101te ir \u013coti svar\u012bga. Da\u017ei og\u013chidr\u0101tu p\u0101rtikas veidi ir lab\u0101ki par citiem.<\/p><\/blockquote>\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>Kas ir og\u013chidr\u0101ti Og\u013chidr\u0101ti ir cukura molekulas. Kop\u0101 ar olbaltumviel\u0101m un taukiem og\u013chidr\u0101ti ir viena no trim galvenaj\u0101m uzturviel\u0101m, kas atrodamas p\u0101rtik\u0101 un dz\u0113rienos.<\/p>","protected":false},"author":3,"featured_media":9541,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[144,147],"tags":[],"class_list":["post-9537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kasdiene-mityba","category-virskinimas-zarnynas"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9537","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=9537"}],"version-history":[{"count":4,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9537\/revisions"}],"predecessor-version":[{"id":9542,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9537\/revisions\/9542"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/9541"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=9537"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=9537"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=9537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}