{"id":9596,"date":"2022-08-29T19:48:34","date_gmt":"2022-08-29T16:48:34","guid":{"rendered":"https:\/\/findvit.com\/?p=9596"},"modified":"2023-03-23T12:51:13","modified_gmt":"2023-03-23T10:51:13","slug":"baltymai-maiste","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/baltymai-maiste\/","title":{"rendered":"Olbaltumvielas p\u0101rtik\u0101"},"content":{"rendered":"<p>olbaltumvielas, <a href=\"https:\/\/findvit.com\/lv\/angliavandeniai-maiste-privalumai-ir-trukumai\/\" target=\"_blank\" rel=\"noreferrer noopener\">og\u013chidr\u0101ti<\/a> un <a href=\"https:\/\/findvit.com\/lv\/riebalai-ir-ju-tipai\/\" target=\"_blank\" rel=\"noreferrer noopener\">tauki<\/a> ir galven\u0101s makroelementu grupas. Un ir labi zin\u0101ms, ka olbaltumvielas ir b\u016btisks makroelements, ta\u010du ne visi p\u0101rtikas olbaltumvielas tiek rad\u012bti vien\u0101di. T\u0101pat cilv\u0113kam var neb\u016bt nepiecie\u0161ams tik daudz olbaltumvielu, k\u0101 daudzi dom\u0101. <\/p>\n\n\n\n<p>Uzziniet svar\u012bgas lietas par olbaltumviel\u0101m un uztura veido\u0161anu ar vesel\u012bgu olbaltumvielu p\u0101rtiku.<gwmw style=\"display:none;\"><gwmw style=\"display:none;\"><\/gwmw><\/gwmw><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir olbaltumvielas?<\/strong><\/h2>\n\n\n\n<p>Olbaltumviela ir dab\u0101 sastopama, \u013coti sare\u017e\u0123\u012bta viela, kas sast\u0101v no aminosk\u0101bju atlikumiem, kas savienoti ar pept\u012bdu sait\u0113m.<\/p>\n\n\n\n<p>Olbaltumvielu molekula ir \u013coti liela sal\u012bdzin\u0101jum\u0101 ar cukura vai s\u0101ls molekul\u0101m, un t\u0101 sast\u0101v no daudz\u0101m aminosk\u0101b\u0113m, kas savienotas kop\u0101, veidojot garas \u0137\u0113des, l\u012bdz\u012bgi k\u0101 krelles ir sak\u0101rtotas uz auklas.<\/p>\n\n\n\n<p>Olbaltumvielas ir atrodamas vis\u0101 \u0137ermen\u012b - musku\u013cos, kaulos, \u0101d\u0101, matos un gandr\u012bz vis\u0101s cit\u0101s \u0137erme\u0146a da\u013c\u0101s vai audos. <\/p>\n\n\n\n<p>Olbaltumvielas ir atrodamas visos dz\u012bvajos organismos, un tajos ietilpst b\u016btiski biolo\u0123iski savienojumi, piem\u0113ram, fermenti, hormoni un antivielas.<\/p>\n\n\n\n<p>Olbaltumvielas ir izgatavotas no divdesmit pamata celtniec\u012bbas blokiem, ko sauc par aminosk\u0101b\u0113m. <\/p>\n\n\n\n<p>T\u0101 k\u0101 m\u016bsu \u0137ermenis neuzglab\u0101 (uzglab\u0101) aminosk\u0101bes, m\u016bsu \u0137ermenis ra\u017eo aminosk\u0101bes divos da\u017e\u0101dos veidos: veidojot t\u0101s no nulles vai p\u0101rveidojot citas aminosk\u0101bes. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Devi\u0146as aminosk\u0101bes - histid\u012bns, izoleic\u012bns, leic\u012bns, liz\u012bns, metion\u012bns, fenilalan\u012bns, treon\u012bns, triptof\u0101ns un val\u012bns - ir paz\u012bstamas k\u0101 neaizst\u0101jam\u0101s aminosk\u0101bes, un t\u0101s ir j\u0101ieg\u016bst ar p\u0101rtiku.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir &quot;t\u012brie&quot; prote\u012bni?<\/strong><\/h2>\n\n\n\n<p>&quot;T\u012bram&quot; prote\u012bnam, neatkar\u012bgi no t\u0101, vai tas n\u0101k no augu vai dz\u012bvnieku izcelsmes p\u0101rtikas, ir l\u012bdz\u012bga ietekme uz vesel\u012bbu, lai gan aminosk\u0101bju mais\u012bjums var ietekm\u0113t vesel\u012bbu. Da\u017ei uztura prote\u012bni ir &quot;pilnv\u0113rt\u012bgi&quot;, kas noz\u012bm\u0113, ka tie satur visus divdesmit veidu aminosk\u0101bes, kas nepiecie\u0161amas jaunu olbaltumvielu ra\u017eo\u0161anai organism\u0101.<\/p>\n\n\n\n<p>Citiem ir &quot;defic\u012bts&quot;, tiem tr\u016bkst vienas vai vair\u0101ku no devi\u0146\u0101m neaizvietojam\u0101m aminosk\u0101b\u0113m, kuras m\u016bsu \u0137ermenis nevar izveidot no nulles vai no cit\u0101m aminosk\u0101b\u0113m. <\/p>\n\n\n\n<p>Dz\u012bvnieku izcelsmes p\u0101rtika (ga\u013ca, m\u0101jputni, zivis, olas un piena produkti) parasti ir labs pilnv\u0113rt\u012bgu olbaltumvielu avoti, savuk\u0101rt augu izcelsmes p\u0101rtik\u0101 (aug\u013cos, d\u0101rze\u0146os, graudos, riekstos un s\u0113kl\u0101s) bie\u017ei tr\u016bkst viena vai vair\u0101ku b\u016btisku vielu. aminosk\u0101bes.<\/p>\n\n\n\n<p>Ve\u0123et\u0101rie\u0161i, kuri atturas no dz\u012bvnieku izcelsmes p\u0101rtikas, katru dienu var \u0113st da\u017e\u0101dus ar olbaltumviel\u0101m bag\u0101tus augu \u0113dienus, lai ieg\u016btu visas nepiecie\u0161am\u0101s aminosk\u0101bes, kas nepiecie\u0161amas jaunu olbaltumvielu ra\u017eo\u0161anai. Ir noder\u012bgi izv\u0113l\u0113ties veselu augu prote\u012bnus, piem\u0113ram, kvinoju un \u010dia s\u0113klas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cik daudz olbaltumvielu nepiecie\u0161ams \u0137ermenim?<\/strong><\/h2>\n\n\n\n<p>Vesel\u012bbas speci\u0101listi iesaka pieaugu\u0161ajiem uz\u0146emt vismaz 0,8 gramus olbaltumvielu uz kilogramu \u0137erme\u0146a svara dien\u0101.<sup><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/fullarticle\/2540540\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Personai, kas sver 63 m\u0101rci\u0146as, tas noz\u012bm\u0113 apm\u0113ram 50 gramus olbaltumvielu katru dienu.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Personai, kas sver 90 m\u0101rci\u0146as, tas noz\u012bm\u0113 apm\u0113ram 70 gramus olbaltumvielu katru dienu.<\/li>\n<\/ul>\n\n\n\n<p>Olbaltumvielu uz\u0146em\u0161anas diapazons ir pla\u0161s. Olbaltumvielas katru dienu var veidot no 10% l\u012bdz 35% kaloriju. Turkl\u0101t ir sal\u012bdzino\u0161i maz ticamas inform\u0101cijas par ide\u0101lo olbaltumvielu daudzumu ikdienas uztur\u0101 vai par to, k\u0101ds ir vesel\u012bg\u0101kais olbaltumvielu daudzums.<\/p>\n\n\n\n<p>Ir svar\u012bgi atz\u012bm\u0113t, ka miljoniem cilv\u0113ku vis\u0101 pasaul\u0113, \u012bpa\u0161i mazi b\u0113rni, nepietiekama uztura d\u0113\u013c nesa\u0146em pietiekami daudz olbaltumvielu. Olbaltumvielu defic\u012bta un nepietiekama uztura sekas ir no pal\u0113nin\u0101tas aug\u0161anas un musku\u013cu masas zuduma l\u012bdz samazin\u0101tai imunit\u0101tei, nov\u0101jin\u0101t\u0101m sirds un elpo\u0161anas sist\u0113m\u0101m un n\u0101vei.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>H\u0101rvardas anal\u012bze, kur\u0101 piedal\u012bj\u0101s vair\u0101k nek\u0101 130 000 v\u012brie\u0161u un sievie\u0161u, kuri tika nov\u0113roti l\u012bdz 32 gadu vecumam, par\u0101d\u012bja, ka kaloriju procentu\u0101lais daudzums no olbaltumvielu uz\u0146em\u0161anas nebija saist\u012bts ar kop\u0113jo mirst\u012bbu vai konkr\u0113tiem n\u0101ves c\u0113lo\u0146iem. Tom\u0113r olbaltumvielu avots uztur\u0101 ir \u013coti svar\u012bgs.<gwmw style=\"display:none;\"><\/gwmw><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tas viss ir par pareizo uzturvielu paketi<\/strong><\/h2>\n\n\n\n<p>Kad m\u0113s \u0113dam p\u0101rtiku, lai papildin\u0101tu savu \u0137ermeni ar olbaltumviel\u0101m, m\u0113s sa\u0146emam ar\u012b citas uzturvielas: da\u017e\u0101dus taukus, \u0161\u0137iedrvielas, n\u0101triju un daudz ko citu. Tie\u0161i bar\u012bbas vielu daudzveid\u012bba, visticam\u0101k, ietekm\u0113s vesel\u012bbu.<\/p>\n\n\n\n<p>Zem\u0101k eso\u0161aj\u0101 tabul\u0101 ir par\u0101d\u012bts p\u0101rtikas &quot;iepakojuma&quot; piem\u0113rs, kas sak\u0101rtots p\u0113c olbaltumvielu satura, kop\u0101 ar da\u017e\u0101d\u0101m uzturviel\u0101m.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"845\" src=\"https:\/\/findvit.com\/wp-content\/uploads\/2022\/08\/baltymu-saltiniu-maisto-produktuose-lentele-900x845.jpg\" alt=\"\" class=\"wp-image-9599\" srcset=\"https:\/\/findvit.com\/wp-content\/uploads\/2022\/08\/baltymu-saltiniu-maisto-produktuose-lentele-900x845.jpg 900w, https:\/\/findvit.com\/wp-content\/uploads\/2022\/08\/baltymu-saltiniu-maisto-produktuose-lentele-600x563.jpg 600w, https:\/\/findvit.com\/wp-content\/uploads\/2022\/08\/baltymu-saltiniu-maisto-produktuose-lentele-768x721.jpg 768w, https:\/\/findvit.com\/wp-content\/uploads\/2022\/08\/baltymu-saltiniu-maisto-produktuose-lentele-1x1.jpg 1w, https:\/\/findvit.com\/wp-content\/uploads\/2022\/08\/baltymu-saltiniu-maisto-produktuose-lentele-10x10.jpg 10w, https:\/\/findvit.com\/wp-content\/uploads\/2022\/08\/baltymu-saltiniu-maisto-produktuose-lentele.jpg 934w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p>ALA - Alfa liposk\u0101be<\/p>\n\n\n\n<p>Piem\u0113ram:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>110 g filejas steiks ir lielisks olbaltumvielu avots 33 gramos. Tom\u0113r tas nodro\u0161ina ar\u012b apm\u0113ram 5 gramus <a href=\"https:\/\/findvit.com\/lv\/riebalai-ir-ju-tipai\/\">pies\u0101tin\u0101tie tauki<\/a>.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gl\u0101ze v\u0101r\u012btu l\u0113cu satur apm\u0113ram 18 gramus olbaltumvielu un 15 gramus \u0161\u0137iedrvielu, un taj\u0101 praktiski nav pies\u0101tin\u0101to tauku vai n\u0101trija.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Svar\u012bgi ir ne tikai tas, cik daudz olbaltumvielu satur \u0113diens, bet ar\u012b k\u0101das papildus uzturvielas m\u0113s kop\u0101 ieg\u016bstam. Da\u017eas vielas var pal\u012bdz\u0113t, bet citas var kait\u0113t \u0137ermenim. <\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Olbaltumvielu ietekme uz vesel\u012bbu<\/strong><\/h2>\n\n\n\n<p>Pieejamie pier\u0101d\u012bjumi liecina, ka olbaltumvielu avots, nevis olbaltumvielu daudzums, visticam\u0101k, ietekm\u0113s m\u016bsu vesel\u012bbu. <\/p>\n\n\n\n<p>\u0112dot vesel\u012bgus olbaltumvielu avotus, piem\u0113ram, pupi\u0146as, riekstus, zivis vai m\u0101jputnus, nevis sarkano ga\u013cu un apstr\u0101d\u0101tu ga\u013cu, var samazin\u0101t vair\u0101ku slim\u012bbu un priek\u0161laic\u012bgas n\u0101ves risku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sirds slim\u012bba<\/strong><\/h3>\n\n\n\n<p>H\u0101rvardas \u010cana Sabiedr\u012bbas vesel\u012bbas skol\u0101 veiktaj\u0101 p\u0113t\u012bjum\u0101 konstat\u0113ts, ka regul\u0101ra pat neliela daudzuma sarkan\u0101s ga\u013cas, \u012bpa\u0161i apstr\u0101d\u0101tas sarkan\u0101s ga\u013cas, lieto\u0161ana ir saist\u012bta ar paaugstin\u0101tu sirds slim\u012bbu un insulta risku. Tas ar\u012b palielina risku nomirt no sirds un asinsvadu slim\u012bb\u0101m vai jebkura cita iemesla.<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2946797\/\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a><\/sup><\/p>\n\n\n\n<p>Run\u0101jot par olbaltumvielu uz\u0146em\u0161anu, ir pier\u0101d\u012bjumi, ka sal\u012bdzino\u0161i augsta prote\u012bna di\u0113ta var dot labumu sirdij, ja vien olbaltumvielas n\u0101k no vesel\u012bgiem avotiem.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Diab\u0113ts<\/strong><\/h3>\n\n\n\n<p>Atkal, olbaltumvielu avots ir svar\u012bg\u0101ks par olbaltumvielu daudzumu, kad runa ir par diab\u0113ta risku. \u0112dot vair\u0101k sarkan\u0101s ga\u013cas, tiek prognoz\u0113ts liel\u0101ks 2. tipa diab\u0113ta risks, savuk\u0101rt riekstu, p\u0101k\u0161augu un m\u0101jputnu ga\u013cas \u0113\u0161ana ir saist\u012bta ar maz\u0101ku risku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kaulu stiprums<\/strong><\/h3>\n\n\n\n<p>Sagremot olbaltumvielas, asin\u012bs izdal\u0101s sk\u0101bes, kuras organisms parasti neitraliz\u0113 ar kalciju un citiem buferprepar\u0101tiem. T\u0101 rezult\u0101t\u0101 agr\u012bnajos p\u0113t\u012bjumos tika izvirz\u012bta teorija, ka, \u0113dot daudz olbaltumvielu, ir nepiecie\u0161ams daudz vair\u0101k kalcija, ko var\u0113ja izvilkt no kauliem. 2009. gad\u0101 sistem\u0101tisks p\u0101rskats par\u0101d\u012bja, ka tas nenotiks.<sup><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/90\/6\/1674\/4598132\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Olbaltumvielas un Zemes vide<\/strong><\/h2>\n\n\n\n<p>T\u0101pat k\u0101 da\u017e\u0101di p\u0101rtikas produkti var at\u0161\u0137ir\u012bgi ietekm\u0113t cilv\u0113ku vesel\u012bbu, tie at\u0161\u0137ir\u012bgi ietekm\u0113 ar\u012b vidi. Lauksaimniec\u012bba ir galvenais glob\u0101lo siltumn\u012bcefekta g\u0101zu (SEG) emisiju veicin\u0101t\u0101js, kuru uzkr\u0101\u0161an\u0101s veicina klimata p\u0101rmai\u0146as.<\/p>\n\n\n\n<p>Tom\u0113r ne visiem p\u0101rtikas produktiem ir vien\u0101da ietekme. Dz\u012bvnieku izcelsmes p\u0101rtikas ra\u017eo\u0161ana parasti rada vair\u0101k emisiju nek\u0101 augu izcelsmes p\u0101rtikas ra\u017eo\u0161ana, jo \u012bpa\u0161i piena produktiem un sarkanajai ga\u013cai (\u012bpa\u0161i liellopu un j\u0113ra ga\u013cai) ir nesam\u0113r\u012bga ietekme.<\/p>\n\n\n\n<p>Piem\u0113ram: sara\u017eojot tikai 454 gramus j\u0113ra ga\u013cas, tiek ra\u017eots piecas reizes vair\u0101k (SEG) nek\u0101 sara\u017eojot 454 gramus vistas un aptuveni 30 reizes vair\u0101k nek\u0101 audz\u0113jot 454 gramus l\u0113cu. ASV liellopu ga\u013ca vien rada 36% no kop\u0113j\u0101m ar p\u0101rtiku saist\u012bt\u0101m SEG emisij\u0101m.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Olbaltumvielu pulveris<\/strong><\/h2>\n\n\n\n<p>Olbaltumvielu pulveris var b\u016bt no da\u017e\u0101diem avotiem, tostarp ol\u0101m, piena produktiem (piem\u0113ram, kaze\u012bns, s\u016bkalas) un augiem (piem\u0113ram, sojas pupi\u0146\u0101m, zir\u0146iem, ka\u0146ep\u0113m). <\/p>\n\n\n\n<p>Da\u017ei prote\u012bna pulveri satur olbaltumvielas no vair\u0101kiem avotiem; piem\u0113ram, veg\u0101nu variants var ietvert olbaltumvielas no zir\u0146iem, \u0137irbju s\u0113kl\u0101m, saulespu\u0137u s\u0113kl\u0101m un lucernu.<\/p>\n\n\n\n<p>Tos bie\u017ei var papildin\u0101t ar cit\u0101m sast\u0101vda\u013c\u0101m, tostarp vitam\u012bniem un miner\u0101lviel\u0101m, biezin\u0101t\u0101jiem, pievienotiem cukuriem, mazkaloriju saldin\u0101t\u0101jiem un m\u0101ksl\u012bgiem aromatiz\u0113t\u0101jiem.<\/p>\n\n\n\n<p>Ja nolemjat lietot olbaltumvielu koktei\u013cus, ir svar\u012bgi iepriek\u0161 izlas\u012bt uzturv\u0113rt\u012bbas un sast\u0101vda\u013cu mar\u0137\u0113jumu, jo produkti var satur\u0113t neparedz\u0113tas sast\u0101vda\u013cas un daudz pievienot\u0101 cukura un kaloriju. M\u0113s iesak\u0101m izv\u0113l\u0113ties<a href=\"https:\/\/findvit.com\/lv\/parduotuve\/\" target=\"_blank\" rel=\"noreferrer noopener\"> kvalitat\u012bvi produkti<\/a>, ko iesaka speci\u0101listi. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Olbaltumvielu noz\u012bme<\/strong><\/h2>\n\n\n\n<p>Olbaltumvielas ir galven\u0101 ikdienas uztura sast\u0101vda\u013ca. Vid\u0113ji cilv\u0113kam katru dienu nepiecie\u0161ami aptuveni 0,8 grami olbaltumvielu uz kilogramu \u0137erme\u0146a svara. <\/p>\n\n\n\n<p>T\u0101 k\u0101 olbaltumvielas ir atrodamas daudzos p\u0101rtikas produktos, liel\u0101k\u0101 da\u013ca cilv\u0113ku var viegli apmierin\u0101t savas vajadz\u012bbas. Tom\u0113r ne visi olbaltumviel\u0101m bag\u0101ti p\u0101rtikas produkti sniedz vien\u0101das priek\u0161roc\u012bbas.<\/p>\n\n\n\n<p>P\u0101rtik\u0101 ir daudz vair\u0101k nek\u0101 tikai olbaltumvielas, t\u0101p\u0113c ir svar\u012bgi piev\u0113rst uzman\u012bbu tam, ko v\u0113l m\u0113s satiekam ar olbaltumviel\u0101m. Ieteicams izv\u0113l\u0113ties vesel\u012bgu olbaltumvielu p\u0101rtiku.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Izv\u0113lieties zivis, m\u0101jputnus, pupi\u0146as un riekstus. Ierobe\u017eojiet sarkano ga\u013cu un sieru. Izvairieties no bekona un citas apstr\u0101d\u0101tas ga\u013cas.<\/p>\n<\/blockquote>\n\n\n\n<p>Pamatojoties uz \u0161\u012bm visp\u0101r\u012bgaj\u0101m vadl\u012bnij\u0101m, \u0161eit ir da\u017ei papildu apsv\u0113rumi un padomi, k\u0101 veidot savu di\u0113tu ar lab\u0101ko izv\u0113li.<\/p>\n\n\n\n<p>\u0145emot v\u0113r\u0101 ga\u013cas produktus, \u012bpa\u0161i svar\u012bgi ir izv\u0113l\u0113ties tos, kas vislab\u0101k atbilst \u0137ermenim:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Parasti vislab\u0101k\u0101 izv\u0113le ir m\u0101jputnu ga\u013ca (vista, t\u012btars, p\u012ble) un da\u017e\u0101das j\u016bras veltes (zivis, v\u0113\u017eveid\u012bgie, m\u012bkstmie\u0161i). Ar\u012b olas ir laba izv\u0113le.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ja jums gar\u0161o piena produkti, vislab\u0101k to dar\u012bt ar m\u0113ru. Jogurta pievieno\u0161ana ikdienas uzturam ir lab\u0101ka izv\u0113le nek\u0101 pilnpiens vai siers.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sarkan\u0101 ga\u013ca, kas ietver neapstr\u0101d\u0101tu liellopu ga\u013cu, c\u016bkga\u013cu, j\u0113ru, te\u013ca ga\u013cu, j\u0113ru un kazu, ir j\u0101ierobe\u017eo. Ja jums pat\u012bk sarkan\u0101 ga\u013ca, apsveriet iesp\u0113ju to \u0113st nelielos daudzumos vai tikai \u012bpa\u0161os gad\u012bjumos.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>J\u0101izvair\u0101s no apstr\u0101d\u0101tas ga\u013cas, piem\u0113ram, bekona, c\u012bsi\u0146iem, des\u0101m. Lai gan \u0161ie produkti bie\u017ei ir izgatavoti no sarkan\u0101s ga\u013cas, apstr\u0101d\u0101ta ga\u013ca ietver ar\u012b t\u0101dus priek\u0161metus k\u0101 t\u012btara bekons, vistas desa un sagriezta vistas ga\u013ca un \u0161\u0137i\u0146\u0137is<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Apstr\u0101d\u0101ta ga\u013ca attiecas uz jebkuru ga\u013cu, kas ir &quot;p\u0101rveidota&quot; s\u0101l\u012b\u0161anas, konserv\u0113\u0161anas, ferment\u0101cijas, k\u016bpin\u0101\u0161anas vai citos p\u0101rstr\u0101des procesos.<\/p>\n<\/blockquote>\n\n\n\n<p><strong>Ieg\u016bstiet prote\u012bnu no augiem<\/strong>. P\u0101k\u0161augu (pupi\u0146u un zir\u0146u), riekstu, s\u0113klu, pilngraudu un citu augu izcelsmes olbaltumvielu avotu \u0113\u0161ana ir laba vesel\u012bbai un plan\u0113tas videi. Ja liel\u0101k\u0101 da\u013ca olbaltumvielu n\u0101k no augiem, p\u0101rliecinieties, ka jums ir da\u017e\u0101di augu izcelsmes olbaltumvielu avoti. Ir svar\u012bgi, lai netr\u016bktu &quot;b\u016btisku&quot; olbaltumvielu komponentu.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>P\u0101k\u0161augi<\/strong>: l\u0113cas, pupi\u0146as (aunazir\u0146i...), zir\u0146i (za\u013ci, skald\u012bti u.c.), sojas pupi\u0146as (un no sojas pupi\u0146\u0101m gatavoti produkti: tofu u.c.), zemesrieksti.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rieksti un s\u0113klas<\/strong>: mandeles, pist\u0101cijas, Indijas rieksti, valrieksti, lazdu rieksti, pekanrieksti, ka\u0146epju s\u0113klas, \u0137irbju s\u0113klas, saulespu\u0137u s\u0113klas, linu s\u0113klas, sezama s\u0113klas, \u010dia s\u0113klas.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Graudaugi:<\/strong> kvie\u0161i, r\u012bsi, savva\u013cas r\u012bsi, prosa, auzas, gri\u0137i.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cits<\/strong>: Lai gan daudzos d\u0101rze\u0146os un aug\u013cos ir nedaudz olbaltumvielu, tas parasti ir maz\u0101ks nek\u0101 citos augu p\u0101rtikas produktos. Piem\u0113ram, kukur\u016bz\u0101, broko\u013cos, spar\u0123e\u013cos, Briseles k\u0101postos un arti\u0161okos ir daudz olbaltumvielu.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Padomi<\/strong><\/h2>\n\n\n\n<p><strong>\u0112diet nedaudz maz\u0101k sarkan\u0101s ga\u013cas<\/strong>. Nov\u0113rt\u0113jiet, cik bie\u017ei j\u016bs \u0113dat sarkano ga\u013cu, un p\u0101rbaudiet, vai varat to aizst\u0101t ar m\u0101jputnu ga\u013cu vai j\u016bras velt\u0113m.<\/p>\n\n\n\n<p><strong>\u0112d maz\u0101k ga\u013cas, izbaudi da\u017e\u0101d\u012bbu<\/strong><br>Noder\u012bga ir augu p\u0101rtika, piem\u0113ram, pupi\u0146as, rieksti, graudi un citi d\u0101rze\u0146i. Iek\u013caujot augu p\u0101rtiku, j\u016bs papildinat organismu ar cit\u0101m lietder\u012bg\u0101m viel\u0101m.<\/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\">\n<li>Savlaic\u012bgi piev\u0113rsiet uzman\u012bbu sign\u0101liem, ko s\u016bta j\u016bsu labsaj\u016bta<\/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>","protected":false},"excerpt":{"rendered":"<p>Olbaltumvielas, og\u013chidr\u0101ti un tauki ir galven\u0101s makroelementu grupas. Un ir labi zin\u0101ms, ka olbaltumvielas ir b\u016btisks makroelements, ta\u010du ne visi p\u0101rtikas olbaltumvielas tiek rad\u012bti vien\u0101di\u2026<\/p>","protected":false},"author":3,"featured_media":9606,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[144,1],"tags":[],"class_list":["post-9596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kasdiene-mityba","category-nauda-sveikatai"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9596","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=9596"}],"version-history":[{"count":10,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9596\/revisions"}],"predecessor-version":[{"id":12170,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/9596\/revisions\/12170"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/9606"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=9596"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=9596"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=9596"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}