{"id":9568,"date":"2022-08-21T11:32:42","date_gmt":"2022-08-21T08:32:42","guid":{"rendered":"https:\/\/findvit.com\/?p=9568"},"modified":"2022-08-21T11:36:43","modified_gmt":"2022-08-21T08:36:43","slug":"kaip-priaugti-svorio-patarimai-kaip-tai-padaryti-sveikai","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/kaip-priaugti-svorio-patarimai-kaip-tai-padaryti-sveikai\/","title":{"rendered":"K\u0101 pie\u0146emties svar\u0101. Padomi, k\u0101 to dar\u012bt vesel\u012bgi"},"content":{"rendered":"<h2 class=\"wp-block-heading\"><strong>K\u0101ds \u0113diens ir lab\u0101kais svara pieaugumam<\/strong><\/h2>\n\n\n\n<p>Ja jums ir nepietiekams svars un v\u0113laties pie\u0146emties svar\u0101, ir \u013coti svar\u012bgi to dar\u012bt pareizi.<\/p>\n\n\n\n<p>G\u0101z\u0113ta limon\u0101de, virtu\u013ci un citi nev\u0113lamie \u0113dieni s\u0101kotn\u0113ji var pal\u012bdz\u0113t jums pie\u0146emties svar\u0101, ta\u010du tie var palielin\u0101t sirds slim\u012bbu, diab\u0113ta un v\u0113\u017ea risku.<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7660873\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup><\/p>\n\n\n\n<p>Vesel\u012bg\u0101ka pieeja svara pieaugumam ietver sabalans\u0113tu musku\u013cu masas un zem\u0101das tauku daudzumu, bet ne lielu daudzumu nevesel\u012bgu v\u0113dera tauku.<\/p>\n\n\n\n<p>Nesenais p\u0113t\u012bjums ar dz\u012bvniekiem liecina, ka v\u0113dera tauki var b\u016bt saist\u012bti ar paaugstin\u0101tu v\u0113\u017ea risku.<sup><a href=\"https:\/\/www.nature.com\/articles\/onc2017278?utm_medium=affiliate&amp;utm_source=commission_junction&amp;utm_campaign=CONR_PF018_ECOM_GL_PHSS_ALWYS_DEEPLINK&amp;utm_content=textlink&amp;utm_term=PID100090071&amp;CJEVENT=865d012a211011ed837d01a50a18050e\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a><\/sup><\/p>\n\n\n\n<p>Liels \u0137erme\u0146a tauku procentu\u0101lais daudzums palielina ar\u012b 2. tipa diab\u0113ta att\u012bst\u012bbas risku. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Ir svar\u012bgi \u0113st p\u0101rsvar\u0101 vesel\u012bgu p\u0101rtiku, pat m\u0113\u0123inot pie\u0146emties svar\u0101.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101p\u0113c ir svar\u012bgi pie\u0146emties svar\u0101?<\/strong><\/h2>\n\n\n\n<p>Lai gan pasaul\u0113 pla\u0161i tiek run\u0101ts par lieko svaru. Piem\u0113ram, ASV aptuveni 74 procentiem pieaugu\u0161o ir liekais svars vai aptauko\u0161an\u0101s. Tom\u0113r ir ar\u012b daudzi cilv\u0113ki, kuriem ir pret\u0113ja probl\u0113ma - nepietiekams svars.<\/p>\n\n\n\n<p>Da\u017eiem cilv\u0113kiem var b\u016bt nepietiekams svars \u0123en\u0113tikas vai \u0101tras vielmai\u0146as d\u0113\u013c. Nepietiekams svars var liecin\u0101t ar\u012b par sliktu uzturu vai vesel\u012bbas probl\u0113m\u0101m.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Neatkar\u012bgi no t\u0101, vai jums ir nepietiekams svars vai vienk\u0101r\u0161i m\u0113\u0123in\u0101t ieg\u016bt musku\u013cus, pamatprincipi ir vien\u0101di.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir nepietiekams svars?<\/strong><\/h2>\n\n\n\n<p>Nepietiekams svars tiek defin\u0113ts k\u0101 \u0137erme\u0146a masas indekss (\u0136MI), kas ir maz\u0101ks par 18,5. Tiek uzskat\u012bts, ka tas ir maz\u0101ks par \u0137erme\u0146a masu, kas nepiecie\u0161ama optim\u0101las vesel\u012bbas uztur\u0113\u0161anai.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>K\u0101 apr\u0113\u0137in\u0101t savu \u0136MI<\/strong><\/h3>\n\n\n\n<p><strong>\u0136MI = svars (kg) \/ (augstums (m) x augstums (m))<\/strong><\/p>\n\n\n\n<p>Piem\u0113ram: Cilv\u0113ks, kur\u0161 ir 1,70 m gar\u0161 un sver 60 kg.<\/p>\n\n\n\n<p>\u0136MI apr\u0113\u0137ins: \u0136MI = 60 \/ (1,7 x 1,7) = 20,8<\/p>\n\n\n\n<p>Tas noz\u012bm\u0113, ka \u0137erme\u0146a svars ir labs.<\/p>\n\n\n\n<p>Da\u017ei cilv\u0113ki p\u0113c dabas ir \u013coti tievi, bet tom\u0113r veseli. Nepietiekams svars \u0161aj\u0101 m\u0113rog\u0101 nenoz\u012bm\u0113, ka jums ir vesel\u012bbas probl\u0113mas.<\/p>\n\n\n\n<p>Sieviet\u0113m nepietiekams svars ir aptuveni divas reizes bie\u017e\u0101ks nek\u0101 v\u012brie\u0161iem. ASV veiktaj\u0101 aptauj\u0101, kur\u0101 dal\u012bbnieki tika sadal\u012bti v\u012brie\u0161iem un sieviet\u0113m, noskaidrots, ka 1,3 procenti v\u012brie\u0161iem un 2 procentiem sieviet\u0113m ir nepietiekams svars.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Nepietiekams svars tiek defin\u0113ts k\u0101 \u0137erme\u0146a masas indekss (\u0136MI), kas ir maz\u0101ks par 18,5. Tas ir bie\u017e\u0101k sastopams sieviet\u0113m nek\u0101 v\u012brie\u0161iem.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Vesel\u012bbas riski, kas saist\u012bti ar nepietiekamu svaru<\/strong><\/h2>\n\n\n\n<p>Nepietiekams svars var kait\u0113t j\u016bsu vesel\u012bbai.<\/p>\n\n\n\n<p>Viens p\u0113t\u012bjums atkl\u0101ja, ka cilv\u0113kiem ar nepietiekamu svaru ir gandr\u012bz divreiz liel\u0101ks n\u0101ves risks nek\u0101 cilv\u0113kiem ar aptauko\u0161anos, kas liecina, ka nepietiekams svars var b\u016bt slikt\u0101ks vesel\u012bbai nek\u0101 aptauko\u0161an\u0101s.<sup><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0033062018301300?via%3Dihub\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup><\/p>\n\n\n\n<p>Nepietiekams svars var pasliktin\u0101t im\u016bnsist\u0113mu, palielin\u0101t infekcijas risku, izrais\u012bt osteoporozi un l\u016bzumus, k\u0101 ar\u012b izrais\u012bt augl\u012bbas probl\u0113mas.<sup><a href=\"https:\/\/www.clinicalmicrobiologyandinfection.com\/article\/S1198-743X(17)30101-5\/fulltext\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup><\/p>\n\n\n\n<p>Turkl\u0101t cilv\u0113kiem ar nepietiekamu svaru ir daudz liel\u0101ka iesp\u0113ja saslimt ar sarkop\u0113niju (ar vecumu saist\u012btu musku\u013cu zudumu), un vi\u0146iem var b\u016bt liel\u0101ks demences risks.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Nepietiekams svars var negat\u012bvi ietekm\u0113t vesel\u012bbu. Cilv\u0113kiem ar nepietiekamu svaru ir osteoporozes, infekciju, augl\u012bbas probl\u0113mu un priek\u0161laic\u012bgas n\u0101ves risks.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Zema svara iemesli<\/strong><\/h2>\n\n\n\n<p>Ir vair\u0101ki vesel\u012bbas st\u0101vok\u013ci, kas var izrais\u012bt svara zudumu, tostarp:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u0112\u0161anas trauc\u0113jumi<\/strong>: Tas ietver anorexia nervosa, nopietnu gar\u012bg\u0101s vesel\u012bbas trauc\u0113jumu.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vairogdziedzera probl\u0113mas<\/strong>: Paaugstin\u0101ta vairogdziedzera darb\u012bba (hipertireoze) var pa\u0101trin\u0101t vielmai\u0146u un izrais\u012bt nevesel\u012bgu svara zudumu.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Celiakija<\/strong>: Smag\u0101k\u0101 lipek\u013ca nepanes\u012bbas forma. Kopum\u0101 20. un 21. gadsimt\u0101 saslimst\u012bba ar celiakiju ir dramatiski palielin\u0101jusies.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Diab\u0113ts<\/strong>: Nekontrol\u0113ts diab\u0113ts (galvenok\u0101rt 1. tipa) var izrais\u012bt svara zudumu.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Infekcijas<\/strong>: Da\u017eas infekcijas var izrais\u012bt ar\u012b zemu svaru. Tie var b\u016bt paraz\u012bti, tuberkuloze vai HIV infekcija.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>V\u0113zis<\/strong>: v\u0113zis var izrais\u012bt \u0137erme\u0146a p\u0101rie\u0161anu hiperkatabolisk\u0101 st\u0101vokl\u012b, izraisot palielin\u0101tu ener\u0123ijas pat\u0113ri\u0146u. T\u0101 rezult\u0101t\u0101 j\u016bs varat zaud\u0113t daudz svara. Tom\u0113r svara zudums var b\u016bt atkar\u012bgs no v\u0113\u017ea veida un cilv\u0113ka vecuma.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Ir vair\u0101ki vesel\u012bbas st\u0101vok\u013ci, kas var izrais\u012bt svara zudumu. Ja jums ir nepietiekams svars, apsveriet iesp\u0113ju apmekl\u0113t \u0101rstu, lai p\u0101rliecin\u0101tos, ka neslimojat ar nopietnu slim\u012bbu.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Da\u017e\u0101das svara pieauguma strat\u0113\u0123ijas<\/strong><\/h2>\n\n\n\n<p>Neatkar\u012bgi no iemesliem, k\u0101p\u0113c v\u0113laties pie\u0146emties svar\u0101, svara palielin\u0101\u0161anai var izmantot da\u017e\u0101das strat\u0113\u0123ijas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Palieliniet uz\u0146emto kaloriju daudzumu<\/strong><\/h3>\n\n\n\n<p>Vissvar\u012bg\u0101kais, ko varat dar\u012bt, lai ieg\u016btu svaru, ir nodro\u0161in\u0101t kaloriju p\u0101rpalikumu, kas noz\u012bm\u0113 \u0113st vair\u0101k kaloriju, nek\u0101 nepiecie\u0161ams j\u016bsu \u0137ermenim.<\/p>\n\n\n\n<p>Ja v\u0113laties pie\u0146emties svar\u0101 l\u0113ni un vienm\u0113r\u012bgi, ieteicams pat\u0113r\u0113t par 300-500 kalorij\u0101m vair\u0101k nek\u0101 katru dienu sadedzin\u0101t. Ja v\u0113laties \u0101tri pie\u0146emties svar\u0101, b\u016btu nepiecie\u0161ams par 700 l\u012bdz 1000 kalorij\u0101m vair\u0101k.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Palieliniet olbaltumvielu uz\u0146em\u0161anu<\/strong><\/h3>\n\n\n\n<p>Atbilsto\u0161a augstas kvalit\u0101tes olbaltumvielu uz\u0146em\u0161ana no dz\u012bvnieku izcelsmes produktiem ir b\u016btiska optim\u0101lai aug\u0161anai, att\u012bst\u012bbai un cilv\u0113ku vesel\u012bbai.<\/p>\n\n\n\n<p>2020. gad\u0101 p\u0113t\u012bjums ar 23 subjektiem par\u0101d\u012bja, ka palielin\u0101ts olbaltumvielu pat\u0113ri\u0146\u0161 palielin\u0101s lies\u0101s musku\u013cu masu.<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7763540\/\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup><\/p>\n\n\n\n<p>Ieteicamais olbaltumvielu daudzums ir 1,0 l\u012bdz 1,6 grami uz kilogramu \u0137erme\u0146a svara dien\u0101.<\/p>\n\n\n\n<p>Veseliem pieaugu\u0161ajiem var dro\u0161i lietot l\u012bdz 2 gramiem prote\u012bna uz kilogramu \u0137erme\u0146a svara dien\u0101, un maksim\u0101l\u0101 robe\u017ea ir 3,5 grami uz kilogramu \u0137erme\u0146a svara dien\u0101.<\/p>\n\n\n\n<p>P\u0101rtikas produkti ar augstu olbaltumvielu saturu ir: ga\u013ca, zivis, olas, daudzi piena produkti, p\u0101k\u0161augi, rieksti utt. <\/p>\n\n\n\n<p>Olbaltumvielu piedevas, piem\u0113ram, s\u016bkalu olbaltumvielas, var b\u016bt noder\u012bgas ar\u012b tad, ja jums ir gr\u016bt\u012bbas ieg\u016bt pietiekami daudz olbaltumvielu no ikdienas uztura.<\/p>\n\n\n\n<p>Tom\u0113r olbaltumvielas var ar\u012b iev\u0113rojami samazin\u0101t izsalkumu un apet\u012bti, padarot to gr\u016bt\u0101k uz\u0146emt pietiekami daudz kaloriju. S\u012bk\u0101k: <a href=\"https:\/\/findvit.com\/lv\/sveikai-numesti-svori-trys-mokslu-paremti-metodai\/\" target=\"_blank\" rel=\"noreferrer noopener\">Zaud\u0113t svaru vesel\u012bgi. Tr\u012bs zin\u0101tniski pamatotas metodes<\/a><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Olbaltumvielas veido musku\u013cu celtniec\u012bbas blokus. Lai ieg\u016btu musku\u013cu masu, papildus cit\u0101m uzturviel\u0101m ir j\u0101\u0113d pietiekami daudz olbaltumvielu p\u0101rtikas.<\/p><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Palieliniet og\u013chidr\u0101tu un tauku daudzumu<\/strong><\/h3>\n\n\n\n<p>Daudzi cilv\u0113ki cen\u0161as ierobe\u017eot og\u013chidr\u0101tu vai tauku daudzumu, m\u0113\u0123inot zaud\u0113t svaru. Ja m\u0113s r\u012bkojamies pret\u0113ji, rezult\u0101ts b\u016bs at\u0161\u0137ir\u012bgs.<\/p>\n\n\n\n<p>Ja v\u0113laties pie\u0146emties svar\u0101, \u0113diet p\u0101rtiku ar augstu og\u013chidr\u0101tu un tauku saturu. Vislab\u0101k katr\u0101 \u0113dienreiz\u0113 \u0113st daudz olbaltumvielu, tauku un og\u013chidr\u0101tu.<\/p>\n\n\n\n<p><strong>Ir \u013coti svar\u012bgi saprast<\/strong> k\u0101di ir piem\u0113roti og\u013chidr\u0101ti un tauki:<\/p>\n\n\n\n<p><a href=\"https:\/\/findvit.com\/lv\/riebalai-ir-ju-tipai\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Tauki un to veidi<\/strong><\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/findvit.com\/lv\/angliavandeniai-maiste-privalumai-ir-trukumai\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Og\u013chidr\u0101ti p\u0101rtik\u0101<\/strong><\/a><\/p>\n\n\n\n<p>Iesp\u0113jams, v\u0113l\u0113sities atteikties ar\u012b no periodiskas bado\u0161an\u0101s. Intermit\u0113jo\u0161a bado\u0161an\u0101s var b\u016bt noder\u012bga svara zaud\u0113\u0161anai un citiem ieguvumiem.<\/p>\n\n\n\n<p>Vair\u0101k par intermit\u0113jo\u0161u bado\u0161anos: <a href=\"https:\/\/findvit.com\/lv\/protarpinis-badavimas\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vai periodiska bado\u0161an\u0101s var pal\u012bdz\u0113t c\u012bn\u012bties ar aptauko\u0161anos un uzlabot vielmai\u0146u?<\/a><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Lai ieg\u016btu svaru, \u0113diet vismaz tr\u012bs \u0113dienreizes dien\u0101 un p\u0101rliecinieties, ka j\u016bsu \u0113dienreiz\u0113s ir daudz tauku, og\u013chidr\u0101tu un olbaltumvielu.<\/p><\/blockquote>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Palieliniet energoietilp\u012bgas p\u0101rtikas pat\u0113ri\u0146u <\/strong><\/h3>\n\n\n\n<p>Ir \u013coti svar\u012bgi \u0113st galvenok\u0101rt neapstr\u0101d\u0101tu p\u0101rtiku, piem\u0113ram, aug\u013cus, d\u0101rze\u0146us, veselus graudus un p\u0101k\u0161augus.<\/p>\n\n\n\n<p>Tom\u0113r \u0161ie p\u0101rtikas produkti parasti nodro\u0161ina liel\u0101ku s\u0101ta saj\u016btu nek\u0101 zemas kvalit\u0101tes apstr\u0101d\u0101ti p\u0101rtikas produkti.<\/p>\n\n\n\n<p>Gar\u0161vielu, m\u0113r\u010du un gar\u0161vielu izmanto\u0161ana var pal\u012bdz\u0113t \u0161aj\u0101 jaut\u0101jum\u0101. Jo gar\u0161\u012bg\u0101ks ir j\u016bsu \u0113diens, jo vair\u0101k tas tiek ap\u0113sts.<\/p>\n\n\n\n<p>Centieties ar\u012b p\u0113c iesp\u0113jas vair\u0101k \u0113st p\u0101rtiku, kas bag\u0101ta ar ener\u0123iju. Tie ir p\u0101rtikas produkti, kas satur daudz kaloriju sal\u012bdzin\u0101jum\u0101 ar to svaru.<\/p>\n\n\n\n<p>\u0160eit ir da\u017ei ar ener\u0123iju bag\u0101ti p\u0101rtikas produkti, kas var pal\u012bdz\u0113t jums pie\u0146emties svar\u0101:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Rieksti<\/strong>, piem\u0113ram, mandeles, valrieksti un zemesrieksti<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>\u017d\u0101v\u0113ti aug\u013ci<\/strong>, tostarp roz\u012bnes, dateles, pl\u016bmes utt.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Piena produkti ar augstu tauku saturu<\/strong>, piem\u0113ram, pilnpiens, pilna tauku satura jogurts, siers un kr\u0113jums<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Tauki un e\u013c\u013cas<\/strong>, piem\u0113ram, neapstr\u0101d\u0101ta augst\u0101k\u0101 labuma ol\u012bve\u013c\u013ca un avokado e\u013c\u013ca<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Graudi<\/strong>, tostarp veseli graudi, piem\u0113ram, auzas un br\u016bnie r\u012bsi<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ga\u013ca<\/strong>, piem\u0113ram, vistas ga\u013ca, liellopu ga\u013ca, c\u016bkga\u013ca un j\u0113ra ga\u013ca; var izv\u0113l\u0113ties ar\u012b trekn\u0101kus griezumus<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Bumbu\u013ci<\/strong>, ieskaitot kartupe\u013cus, saldos kartupe\u013cus<\/li><\/ul>\n\n\n\n<p>Ja svara pieaugums ir priorit\u0101te, ieteicams izvair\u012bties no p\u0101rm\u0113r\u012bga d\u0101rze\u0146u un aug\u013cu pat\u0113ri\u0146a. <strong><a href=\"https:\/\/findvit.com\/lv\/p-kategorija\/skaidulos\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0160\u0137iedras<\/a> <\/strong>kas atrodami aug\u013cos un d\u0101rze\u0146os, var \u0101tr\u0101k rad\u012bt s\u0101ta saj\u016btu.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Cik vien iesp\u0113jams, iek\u013caujiet sav\u0101 uztur\u0101 ener\u0123\u0113tiskos p\u0101rtikas produktus, jo tie ir daudz kaloriju atbilsto\u0161i savam svaram un nesatur apstr\u0101d\u0101tus cukurus vai nedabiskas sast\u0101vda\u013cas.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>10 padomi<\/strong><\/h2>\n\n\n\n<p>Kaloriju uz\u0146em\u0161anas apvieno\u0161ana ar sp\u0113ka treni\u0146iem var izrais\u012bt svara pieaugumu.<\/p>\n\n\n\n<p>Tom\u0113r ir vair\u0101ki citi veidi, k\u0101 ieg\u016bt svaru v\u0113l \u0101tr\u0101k.<\/p>\n\n\n\n<p>\u0160eit ir 10 papildu padomi, k\u0101 pie\u0146emties svar\u0101:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Izvairieties no \u016bdens dzer\u0161anas pirms \u0113\u0161anas. \u016adens var piepild\u012bt j\u016bsu ku\u0146\u0123i, t\u0101p\u0113c j\u016bs \u0113dat maz\u0101k kaloriju.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0112diet bie\u017e\u0101k. Kad vien iesp\u0113jams, \u0113diet papildu malt\u012btes vai uzkodas. Ir efekt\u012bvi \u0113st pirms gul\u0113tie\u0161anas.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Dzert pienu. Piena dzer\u0161ana, lai remd\u0113tu sl\u0101pes, var b\u016bt vienk\u0101r\u0161s veids, k\u0101 ieg\u016bt vair\u0101k augstas kvalit\u0101tes olbaltumvielu un kaloriju.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Izm\u0113\u0123iniet prote\u012bna koktei\u013cus. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0112dieniem izmantojiet liel\u0101kus \u0161\u0137\u012bvjus. \u0112dot no liel\u0101kiem \u0161\u0137\u012bvjiem, cilv\u0113ki dabiski dod vair\u0101k p\u0101rtikas.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Pievienojiet kafijai kr\u0113jumu. Tas ir vienk\u0101r\u0161s veids, k\u0101 pievienot vair\u0101k kaloriju.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Kreat\u012bns. Musku\u013cu veido\u0161anas papildin\u0101jums kreat\u012bna monohidr\u0101ts var pal\u012bdz\u0113t jums ieg\u016bt vair\u0101kas m\u0101rci\u0146as musku\u013cu masas.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Kvalitat\u012bvs miegs. Pietiekams miegs ir \u013coti svar\u012bgs musku\u013cu aug\u0161anai. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Ja j\u016bsu \u0161\u0137\u012bv\u012b ir da\u017e\u0101di p\u0101rtikas produkti, vispirms \u0113diet p\u0101rtiku ar augstu kaloriju un olbaltumvielu saturu. \u0112diet p\u0101rtiku ar augstu \u0161\u0137iedrvielu saturu, piem\u0113ram, za\u013cos d\u0101rze\u0146us.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Izvairieties no sm\u0113\u0137\u0113\u0161anas, un, ja j\u016bs to dar\u0101t, apsveriet iesp\u0113ju atmest sm\u0113\u0137\u0113\u0161anu. Sm\u0113\u0137\u0113t\u0101ji m\u0113dz sv\u0113rt maz\u0101k nek\u0101 nesm\u0113\u0137\u0113t\u0101ji, un svara pieaugums bie\u017ei ir saist\u012bts ar atme\u0161anu.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Ir da\u017eas citas lietas, ko varat dar\u012bt, lai pal\u012bdz\u0113tu jums \u0101tr\u0101k pie\u0146emties svar\u0101. Tas var\u0113tu b\u016bt piena dzer\u0161ana, kr\u0113juma pievieno\u0161ana kafijai un \u0113\u0161ana bie\u017e\u0101k.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101 pie\u0146emties svar\u0101 ne\u0113dot p\u0101r\u0101k daudz<\/strong><\/h2>\n\n\n\n<p>Lai ieg\u016btu svaru, jums, visticam\u0101k, b\u016bs j\u0101uz\u0146em papildu kalorijas.<\/p>\n\n\n\n<p>Uzs\u0101kot sp\u0113ka treni\u0146u, j\u016bs varat izvair\u012bties no p\u0101r\u0113\u0161an\u0101s, p\u0101rliecinoties, ka liek\u0101s kalorijas non\u0101k musku\u013cos, nevis tikai tauku \u0161\u016bn\u0101s.<\/p>\n\n\n\n<p>Sp\u0113ka treni\u0146i ietver gan \u0137erme\u0146a svara vingrin\u0101jumus, gan p\u0101rvietojamos svarus. Sp\u0113ka treni\u0146\u0161 izraisa musku\u013cu hipertrofiju, kas palielina musku\u013cu masu.<\/p>\n\n\n\n<p>Apvienojot prote\u012bnu papildin\u0101\u0161anu ar sp\u0113ka treni\u0146iem, var ieg\u016bt papildu lies\u0101s \u0137erme\u0146a masas pieaugumu, kas p\u0101rsniedz to, kas tiek sasniegts tikai ar sp\u0113ka treni\u0146iem.<\/p>\n\n\n\n<p>Vien\u0101 p\u0113t\u012bjum\u0101 konstat\u0113ts, ka veseliem pieaugu\u0161ajiem prote\u012bnu papildin\u0101\u0161ana sp\u0113ka treni\u0146a laik\u0101 se\u0161as ned\u0113\u013cas palielin\u0101ja lies\u0101s masas pieaugumu 27%. <sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852756\/\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a><\/sup><\/p>\n\n\n\n<p>Ja esat piln\u012bgi neakt\u012bvs, m\u0113s iesak\u0101m sazin\u0101ties ar kvalific\u0113tu treneri, lai pal\u012bdz\u0113tu jums pareizi s\u0101kt darbu un sasniegt labus rezult\u0101tus. <\/p>\n\n\n\n<p>Lai palielin\u0101tu musku\u013cu masu, vislab\u0101k ir koncentr\u0113ties uz sp\u0113ka treni\u0146iem, nevis kardio.<\/p>\n\n\n\n<p>Kardio var pal\u012bdz\u0113t uzlabot j\u016bsu st\u0101vokli un labsaj\u016btu, bet, ja j\u016bs to p\u0101rsp\u012bl\u0113sit, j\u016bs galu gal\u0101 sadedzin\u0101sit visas \u0161\u012bs papildu kalorijas. Sal\u012bdzin\u0101jumam \u0146emiet garo distan\u010du skr\u0113j\u0113jus un kult\u016bristus. P\u0113d\u0113jie noteikti ir liel\u0101ki.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Smagu svaru cel\u0161ana un sp\u0113ka treni\u0146\u0161 treni\u0146a laik\u0101 var pal\u012bdz\u0113t ieg\u016bt musku\u013cu masu.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cik ilgs laiks nepiecie\u0161ams, lai pie\u0146emtos svar\u0101<\/strong><\/h2>\n\n\n\n<p>Pat\u0113r\u0113jot 500 papildu kalorijas dien\u0101, cilv\u0113ks 6 m\u0113ne\u0161u laik\u0101 var pie\u0146emties vid\u0113ji par 6,8 kg.<\/p>\n\n\n\n<p>Agres\u012bv\u0101ka pieeja papildu 1000 kaloriju pat\u0113ri\u0146am dien\u0101 var novest pie svara pieauguma par aptuveni 11,4 kg 6 m\u0113ne\u0161u laik\u0101. Tom\u0113r tauki var rad\u012bt lielu da\u013cu no \u0161\u012b svara pieauguma.<\/p>\n\n\n\n<p>Da\u017eiem cilv\u0113kiem var b\u016bt \u013coti gr\u016bti pie\u0146emties svar\u0101, un laiks, kas nepiecie\u0161ams svara pieaugumam, var b\u016bt at\u0161\u0137ir\u012bgs ikvienam.<\/p>\n\n\n\n<p>Tas var b\u016bt t\u0101p\u0113c, ka \u0137ermenim var b\u016bt noteikts svars, ko bie\u017ei sauc par &quot;iestat\u012bjuma punktu&quot;, kur\u0101 tas j\u016btas \u0113rti. <\/p>\n\n\n\n<p>Teorija ir t\u0101da, ka neatkar\u012bgi no t\u0101, vai j\u016bs m\u0113\u0123in\u0101t zaud\u0113t svaru vai pie\u0146emties svar\u0101, j\u016bsu \u0137ermenis neitraliz\u0113 izmai\u0146as, regul\u0113jot j\u016bsu izsalkuma l\u012bmeni un vielmai\u0146as \u0101trumu. T\u0101d\u0101 veid\u0101 \u0137ermenis paliek sav\u0101 komforta zon\u0101 &quot;uzst\u0101d\u012btaj\u0101 punkt\u0101&quot;.<\/p>\n\n\n\n<p>Kad j\u016bs \u0113dat vair\u0101k kaloriju un pie\u0146ematies svar\u0101, j\u016bsu \u0137ermenis var rea\u0123\u0113t, samazinot apet\u012bti un palielinot vielmai\u0146u. \u0160aj\u0101 laik\u0101 smadzenes galvenok\u0101rt ir medi\u0113tas, k\u0101 ar\u012b svaru regul\u0113jo\u0161ie hormoni, piem\u0113ram, lept\u012bns.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Laiks, kas nepiecie\u0161ams svara pie\u0146em\u0161anai, katram b\u016bs at\u0161\u0137ir\u012bgs, jo organisms rea\u0123\u0113 uz papildu kalorij\u0101m un svara pieaugumu, samazinot apet\u012bti un palielinot vielmai\u0146u.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Apkoposim<\/strong><\/h2>\n\n\n\n<p>Ir daudz iemeslu v\u0113lmei pie\u0146emties svar\u0101.<\/p>\n\n\n\n<p>Ir svar\u012bgi to dar\u012bt, \u0113dot uzturviel\u0101m bag\u0101tu p\u0101rtiku un veidojot liesu musku\u013cu masu.<\/p>\n\n\n\n<p>Svara mai\u0146a ir maratons, nevis sprints. Tas var aiz\u0146emt ilgu laiku, un ir v\u0113rts iev\u0113rot konsekvenci. Ilgtermi\u0146\u0101 labs rezult\u0101ts tiek sasniegts, tikai esot konsekventai.<\/p>\n\n\n\n<p>Ja jums ir gr\u016bt\u012bbas pie\u0146emties svar\u0101, neskatoties uz iepriek\u0161 min\u0113to strat\u0113\u0123iju izm\u0113\u0123in\u0101\u0161anu, ir svar\u012bgi konsult\u0113ties ar savu \u0101rstu vai dietologu. <\/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>K\u0101ds ir lab\u0101kais \u0113diens svara pieaugumam Ja jums ir nepietiekams svars un v\u0113laties pie\u0146emties svar\u0101, ir \u013coti svar\u012bgi to dar\u012bt pareizi. Putojo\u0161\u0101s limon\u0101des, virtu\u013ci un daudz kas cits\u2026<\/p>","protected":false},"author":3,"featured_media":9577,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1,144,148],"tags":[],"class_list":["post-9568","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nauda-sveikatai","category-kasdiene-mityba","category-svorio-kontrole-ir-lieknejimas"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9568","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=9568"}],"version-history":[{"count":10,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9568\/revisions"}],"predecessor-version":[{"id":9579,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9568\/revisions\/9579"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/9577"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=9568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=9568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=9568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}