vesel\u012bgs dz\u012bvesveids?<\/strong><\/p>\n\n\n\n <\/p>\n\n\n\n Vesel\u012bgs dz\u012bvesveids nav tikai produkti, di\u0113ta vai vingrojumi. Vesel\u012bgs dz\u012bvesveids ir vesela virkne pas\u0101kumu, kuru m\u0113r\u0137is ir uzlabot vesel\u012bbu un nov\u0113rst patolo\u0123iskos procesus organism\u0101. Vesel\u012bga dz\u012bvesveida noteikumu iev\u0113ro\u0161ana var iev\u0113rojami palielin\u0101t gan m\u016bsu dz\u012bves ilgumu, gan uzlabot t\u0101s kvalit\u0101ti.<\/p>\n\n\n\n <\/p>\n\n\n\n Ja 50 cilv\u0113kiem pal\u016bgsiet defin\u0113t, kas ir \u201cvesel\u012bgs dz\u012bvesveids\u201d, J\u016bs, visticam\u0101k, sa\u0146emsiet 50 da\u017e\u0101das atbildes. Vienam tas var noz\u012bm\u0113t katru dienu noiet 10000 so\u013cus, citam ierobe\u017eot Fast Food l\u012bdz 1 reizei ned\u0113\u013c\u0101, v\u0113l citam regul\u0101ri pavad\u012bt laiku ar saviem m\u012b\u013cajiem vai tren\u0113ties un noskriet divus maratonus gad\u0101, iev\u0113rot k\u0101du di\u0113tu, nekad nedzert alkoholu atmest sm\u0113\u0137\u0113\u0161anu \u2026<\/p>\n\n\n\n 1986 gad\u0101 Otavas Vesel\u012bbas veicin\u0101\u0161anas hart\u0101, vesel\u012bgs dz\u012bvesveids (Health promotion<\/a>) tika defin\u0113ts k\u0101 \u201cProcess, kas \u013cauj cilv\u0113kiem palielin\u0101t kontroli p\u0101r savu vesel\u012bbu un uzlabot to\u201d.<\/p>\n\n\n\n Respekt\u012bvi \u2013 vesel\u012bgs dz\u012bvesveids ir dz\u012bvesveids, kas ir v\u0113rsts uz organisma stiprin\u0101\u0161anu kopum\u0101, tai skait\u0101 uz vesel\u012bbas saglab\u0101\u0161anu un slim\u012bbu profilaksi, un l\u012bdz ar to, uz dz\u012bves kvalit\u0101tes paaugstin\u0101\u0161anu. Daudzi eksperti uzskata, ka m\u016bsu vesel\u012bba par 60% l\u012bdz 80% ir atkar\u012bga tie\u0161i no m\u016bsu dz\u012bvesveida, t\u0101tad \u2013 m\u0113s to varam re\u0101li ietekm\u0113t, ja v\u0113lamies un, ja zin\u0101m k\u0101 to dar\u012bt.<\/p>\n\n\n\n <\/p>\n\n\n\n To nav daudz un tie visi ir vienk\u0101r\u0161i \u012bstenojami. Turkl\u0101t, liel\u0101k\u0101 da\u013ca, mums visiem zin\u0101mi.<\/p>\n\n\n\n Ja iepriek\u0161 neesiet piev\u0113rsu\u0161i uzman\u012bbu tam ko \u0113diet \u2013 Jums var b\u016bt gr\u016bti kardin\u0101li main\u012bt savu di\u0113tu. M\u0113\u0123iniet s\u0101kt ar mazumi\u0146u \u2013 izsl\u0113dziet no sava uztura trekn\u0101s m\u0113rces un tos saturo\u0161os \u0113dienus, izvairieties no gar\u0161as pastiprin\u0101t\u0101jiem un \u0137\u012bmiskaj\u0101m p\u0101rtikas piedev\u0101m, atsakieties no Fast Food, pusfabrik\u0101tiem, konditorejas izstr\u0101d\u0101jumiem, palieliniet aug\u013cu un d\u0101rze\u0146u \u012bpatsvaru sav\u0101 \u0113dienkart\u0113.<\/p>\n\n\n\n J\u016bsu fizisk\u0101 aktivit\u0101te ir tie\u0161\u0101 veid\u0101 saist\u012bta ar J\u016bsu vielmai\u0146as \u0101trumu. Fizisko aktivit\u0101\u0161u tr\u016bkums izraisa vielmai\u0146as \u0101truma samazin\u0101\u0161anos, musku\u013cu un kaulu slim\u012bbu att\u012bst\u012bbu, paaugstina sirds un asinsvadu slim\u012bbu risku un neirolo\u0123isk\u0101s patalo\u0123ijas.<\/p>\n\n\n\n Ja j\u016bsu darbs nav saist\u012bts ar kust\u012bb\u0101m, m\u0113\u0123iniet palielin\u0101t aktivit\u0101ti pa\u0161i. Jums oblig\u0101ti nav j\u0101s\u0101k apmekl\u0113t k\u0101du sporta klubu, bet centieties vair\u0101k kust\u0113ties. Tiek uzskat\u012bts, ka cilv\u0113kam dien\u0101 vajadz\u0113tu veikt vismaz 10 000 so\u013cu \u2013 so\u013cu uzskaites funkcija m\u016bsdien\u0101s ir katr\u0101 viedt\u0101lrun\u012b, izmantojiet to. Katra fizisk\u0101s aktivit\u0101tes min\u016bte ietekm\u0113 m\u016bsu \u0137erme\u0146a st\u0101vokli ilgtermi\u0146\u0101 \u2013 uzlabo m\u016bsu vesel\u012bbu.<\/p>\n\n\n\n J\u016bs variet palielin\u0101t savu ikdienas aktivit\u0101ti, visda\u017e\u0101d\u0101kajos veidos \u2013 vingrojiet m\u0101j\u0101s<\/a>, ja brauciet uz darbu ar sabiedrisko transportu, izk\u0101piet 1-2 pieturas agr\u0101k un atliku\u0161i ce\u013cu ejiet k\u0101j\u0101m vai brauciet uz darbu ar velosip\u0113du, neizmantojiet liftu, bet k\u0101pnes, br\u012bvdien\u0101s dodieties pastaig\u0101s vai apmekl\u0113jiet baseinu \u2026 Nav svar\u012bgi ko un k\u0101 J\u016bs dariet \u2013 svar\u012bgi, ka J\u016bs kustieties, nevis ilgsto\u0161i s\u0113diet telefon\u0101, pie datora vai televizora.<\/p>\n\n\n\n \u0160\u0137iet, ka \u0161is punkts neprasa paskaidrojumus, ta\u010du daudzi dom\u0101, ka higi\u0113na ir tikai roku mazg\u0101\u0161ana, zobu t\u012br\u012b\u0161ana un \u0137erme\u0146a kop\u0161ana. Mutes un zobu vesel\u012bba, protams, ir svar\u012bga \u2013 zobi ir j\u0101t\u012bra vismaz divas reizes dien\u0101, un j\u0101piev\u0113r\u0161 uzman\u012bba visam mutes dobumam. Papildus standarta zobu birstei un zobu pastai izmantojiet ar\u012b zobu diegu un mutes skalojamo l\u012bdzekli \u2013 tas mazin\u0101s ne tikai ar kariesa att\u012bst\u012bbu, bet ar\u012b ar periodont\u012bta<\/a> un ku\u0146\u0123a-zarnu trakta slim\u012bbu att\u012bst\u012bbas riskus.<\/p>\n\n\n\n Tom\u0113r attiec\u012bb\u0101 uz vesel\u012bgu dz\u012bvesveidu ar higi\u0113nu saprot ar\u012b uztura higi\u0113nu (nepies\u0101r\u0146ojam savu organismu ar \u0137\u012bmiju un sliktiem \u0113dieniem) ap\u0123\u0113rbu un apavu higi\u0113nu, m\u0101jok\u013ca higi\u0113nu (nepie\u013caut putek\u013cu uzkr\u0101\u0161anos, regul\u0101ri veikt mitro t\u012br\u012b\u0161anu un v\u0113din\u0101t telpas katru dienu).<\/p>\n\n\n\n Miega ilgums, regularit\u0101te un kvalit\u0101te ir svar\u012bgi gan m\u016bsu vesel\u012bbai, gan labsaj\u016btai. Ikvienam vajadz\u0113tu gul\u0113t vismaz 7 stundas dien\u0101, b\u0113rniem \u2013 8 stundas un ir v\u0113lams iemigt un mosties apm\u0113ram vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101.<\/p>\n\n\n\n Nervu spriedze, past\u0101v\u012bgi uztraukumi, stress \u2013 tas viss negat\u012bvi ietekm\u0113 garast\u0101vokli, pa\u0161saj\u016btu un vesel\u012bbu kopum\u0101 t\u0101p\u0113c centieties:<\/p>\n\n\n\n Gar\u012bgajai vesel\u012bbai \u013coti b\u016btiskas ir attiec\u012bbas un komunik\u0101cija ar J\u016bsu draugiem un m\u012b\u013cajiem, jo da\u017e\u0101du gar\u012bgo trauc\u0113jumu, tai skait\u0101 vair\u0101k nek\u0101 divas reizes liel\u0101ks depresijas risks<\/a> ir liel\u0101ks cilv\u0113kiem, kuriem ir slikti soci\u0101lie kontakti.<\/p>\n\n\n\n Ir p\u0113t\u012bjumi, kas liecina, ka izol\u0113t\u012bbas saj\u016bta ir saist\u012bta ar paaugstin\u0101tu slikta pa\u0161nov\u0113rt\u0113juma un depresijas risku<\/a>. Tas ir saist\u012bts ar\u012b ar da\u017e\u0101d\u0101m vesel\u012bbas probl\u0113m\u0101m, piem\u0113ram, galvass\u0101p\u0113m, sirdsklauv\u0113m un s\u0101p\u0113m muguras lejasda\u013c\u0101, kakl\u0101 vai plecos.<\/p>\n\n\n\n Ar\u012b hronisks stress padara J\u016bs uz\u0146\u0113m\u012bg\u0101kus pret da\u017e\u0101d\u0101m vesel\u012bbas probl\u0113m\u0101m, jo apgr\u016btina J\u016bsu im\u016bnsist\u0113mu \u2013 t\u0101p\u0113c centieties izvair\u012bties no stresa situ\u0101cij\u0101m, bet, ja nevariet tikt gal\u0101 ar trauksmi pa\u0161i, mekl\u0113jiet psihologa pal\u012bdz\u012bbu.<\/p>\n\n\n\n <\/p>\n\n\n\n P\u0113c da\u017e\u0101diem literat\u016bras avotiem un ekspertu viedok\u013ciem, laiks, ko maziem b\u0113rniem b\u016btu v\u0113lams pavad\u012bt svaig\u0101 gais\u0101, at\u0161\u0137iras. Visbie\u017e\u0101k ieteikts vismaz vienu stundu dien\u0101 akt\u012bvi rosin\u0101t b\u0113rnus izbaud\u012bt \u0101ra priekus.<\/p>\n\n\n\n Silt\u0101 laik\u0101 jebkura vecuma b\u0113rna vesel\u012bbai n\u0101ks par labu, ja p\u0113c iesp\u0113jas ilg\u0101k dz\u012bvosies svaig\u0101 gais\u0101. Citi eksperti uzsver, ka 12\u201336 m\u0113ne\u0161u vecum\u0101 katru dienu nepiecie\u0161ams vismaz 30 min\u016b\u0161u pieaugu\u0161o vad\u012btas strukturiz\u0113tas fizisk\u0101s aktivit\u0101tes un vismaz 60 min\u016b\u0161u br\u012bv\u0101 rota\u013cu laika,\u00bb skaidro L\u012bga Ber\u0137e, uzsverot, ka atbalsta skandin\u0101vu b\u0113rnud\u0101rzu praksi, kad b\u0113rnus ved \u0101r\u0101 ar\u012b tad, ja l\u012bst un snieg, sakot, ka nav nepiem\u0113rotu laikapst\u0101k\u013cu, ir tikai nepiem\u0113rots ap\u0123\u0113rbs.<\/p>\n\n\n\n <\/p>\n\n\n\n \u00abM\u016bsdien\u0101s dz\u012bve ir \u013coti noslogota, un da\u017ek\u0101rt vec\u0101kiem diena ir bijusi tik nogurdino\u0161a, ka vakar\u0101 nav sp\u0113ka iziet ar mazo \u0101r\u0101. Varam pastaigu kaut nedaudz kompens\u0113t ar svaigo gaisu, izv\u0113dinot istabu ik pa stundai vai pat div\u0101m. Tom\u0113r nekas nesp\u0113j aizst\u0101t svaigu gaisu. Regul\u0101ras pastaigas \u0101r\u0101 katru dienu 30\u201360 min\u016btes b\u016btu optim\u0101ls variants b\u0113rna un ar\u012b pieaugu\u0161\u0101 vesel\u012bbai. Darot kaut ko regul\u0101ri, b\u0113rn\u0101 rodas pieradums. Ar laiku vi\u0146\u0161 jau pats s\u0101ks vec\u0101kus aicin\u0101t pastaig\u0101ties. Silt\u0101 laik\u0101 lieliski, ja pils\u0113t\u0101 varam atrast pastaigai k\u0101du za\u013co zonu, jo koki samazina gaisa pies\u0101r\u0146ojumu. K\u0101 zin\u0101ms, augi p\u0101rveido m\u016bsu izelpoto oglek\u013ca dioks\u012bdu mums tik \u013coti nepiecie\u0161amaj\u0101 sk\u0101bekl\u012b,\u00bb uzsver L\u012bga Ber\u0137e. Protams, svaigais gaiss ir noz\u012bm\u012bgs, bet v\u0113l svar\u012bg\u0101ks par to ir kop\u0101 pavad\u012btais laiks tie\u0161i ar vec\u0101kiem \u2013 tas ir \u013coti b\u016btiski b\u0113rna pilnv\u0113rt\u012bgai psihoemocion\u0101lajai att\u012bst\u012bbai.<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n V\u0113rt\u012bgas idejas, ko b\u0113rnam var m\u0101c\u012bt pastaigas laik\u0101<\/strong> <\/p>\n\n\n\n ( https:\/\/www.santa.lv\/raksts\/mansmazais\/vertigas-idejas-ko-bernam-var-macit-pastaigas-laika-51565\/<\/a> )<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Slims b\u0113rns un pastaiga \u2013 vai tas ir apvienojams?<\/strong><\/p>\n\n\n\n ( https:\/\/www.rimi.lv\/rimi-berniem\/veseliba\/slims-berns-un-pastaiga-vai-tas-ir-apvienojams<\/a> )<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n METODISKAIS MATERI\u0100LS ( https:\/\/piensaugliskolai.lv\/wp-content\/uploads\/2018\/10\/PII_3gadi_Veseli%CC%84ga-uztura-paradumi-FF.pdf<\/a> )<\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Cilv\u0113ks \u0113d, lai dz\u012bvotu, augtu, att\u012bst\u012btos, darbotos, rad\u012btu vesel\u012bgus p\u0113cn\u0101c\u0113jus. \u0112dot m\u0113s nodro\u0161in\u0101m organismu ar nepiecie\u0161amo ener\u0123iju, pieg\u0101d\u0101jam da\u017e\u0101das vielas audu veido\u0161anai un atjauno\u0161anai, k\u0101 ar\u012b organisma darb\u012bbas regul\u0113\u0161anai. D\u0101rze\u0146i:<\/strong><\/p>\n\n\n\n D\u0101rze\u0146i un aug\u013ci nodro\u0161ina vitam\u012bnu, miner\u0101lvielu, balastvielu un citu vesel\u012bbai noz\u012bm\u012bgu vielu uz\u0146em\u0161anu.Katru dienu ieteicams lietot 2-3 gl\u0101zes (500-750 ml) pienu vai sk\u0101bpiena dz\u0113rienus<\/strong>. Piens un piena produkti satur v\u0113rt\u012bgas uzturvielas, \u012bpa\u0161i olbaltumvielas un kalciju. Kalcijs nodro\u0161ina vesel\u012bgu kaulu un zobu att\u012bst\u012bbu, k\u0101 ar\u012b piedal\u0101s asinsreces proces\u0101. Siers ir labs kalcija avots, bet tas var satur\u0113t ar\u012b daudz tauku un s\u0101ls, t\u0101p\u0113c izv\u0113lieties maz\u0101k s\u0101\u013cos un treknos sierus, kuros tauku saturs nep\u0101rsniedz 20 %. Ieteicams izv\u0113l\u0113ties \u201eliesos\u201d piena produktus. \u012apa\u0161i vesel\u012bgi ir sk\u0101bpiena produkti, kas pal\u012bdz uztur\u0113t norm\u0101lu zarnu mikrofloru. <\/p>\n\n\n\n <\/p>\n\n\n\n Vesel\u012bg\u0101 \u0161\u0137\u012bvja sast\u0101vda\u013cas<\/strong><\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Izmantotie materi\u0101li:<\/p>\n\n\n\n https:\/\/www.santa.lv\/raksts\/ievasveseliba\/kapec-tik-svarigi-pavadit-laiku-ar-bernu-svaiga-gaisa-1454\/<\/a> https:\/\/www.spkc.gov.lv\/lv\/veseligs-uzturs<\/a><\/p>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/Healthy-Lifestyle-Tips-2.jpg\")
<\/figure>\n\n\n\nKas ir vesel\u012bgs dz\u012bvesveids<\/h2>\n\n\n\n
Vesel\u012bga dz\u012bvesveida pamatprincipi<\/h2>\n\n\n\n
P\u0101rtika<\/h3>\n\n\n\n
Fizisk\u0101 aktivit\u0101te<\/h3>\n\n\n\n
Higi\u0113na<\/h3>\n\n\n\n
Dienas re\u017e\u012bms<\/h3>\n\n\n\n
Emocion\u0101lie faktori<\/h3>\n\n\n\n
Cik ilgi v\u0113lams b\u016bt svaig\u0101 gais\u0101?<\/h2>\n\n\n\n
Kop\u0101 pavad\u012bts laiks ar vec\u0101kiem<\/h2>\n\n\n\n
Idejas aktivit\u0101t\u0113m svaig\u0101 gais\u0101<\/h2>\n\n\n\n
\u201eVESEL\u012aGA UZTURA PARADUMI\u201c
PIRMSSKOLAS IZGL\u012aT\u012aBAS IEST\u0100DES PEDAGOGIEM<\/strong><\/p>\n\n\n\nVesel\u012bgs uzturs<\/h1>\n\n\n\n
Vesel\u012bga uztura pamatprincipi<\/strong> ir da\u017e\u0101d\u012bba, sabalans\u0113t\u012bba, m\u0113ren\u012bba. Vesel\u012bgs uzturs pieg\u0101d\u0101 cilv\u0113kam ener\u0123iju un uzturvielas t\u0101d\u0101 daudzum\u0101, lai apmierin\u0101tu vesela cilv\u0113ka vajadz\u012bbas konkr\u0113tajos darba, vides un dz\u012bves apst\u0101k\u013cos.
Uztur\u0101 j\u0101b\u016bt pietiekam\u0101 daudzum\u0101 olbaltumviel\u0101m, taukiem, og\u013chidr\u0101tiem, \u016bdenim, k\u0101 ar\u012b miner\u0101lviel\u0101m, vitam\u012bniem, balastviel\u0101m (\u0161\u0137iedrviel\u0101m) u. c. Lai uz\u0146emtu visas \u0161\u012bs v\u0113rt\u012bg\u0101s vielas, ieteicams lietot da\u017e\u0101dus produktus, jo neviens no tiem atsevi\u0161\u0137i nesatur visus nepiecie\u0161amos komponentus. Piem\u0113ram, kartupe\u013cos un apels\u012bnos ir C vitam\u012bns, bet nav dzelzs un B12 vitam\u012bna. Siers nodro\u0161ina kalcija un B12 vitam\u012bna uz\u0146em\u0161anu, bet taj\u0101 nav C vitam\u012bna. Pilngraudu produkti satur dzelzi, bet tajos nav C vitam\u012bna. Lai nodro\u0161in\u0101tu organismu ar vis\u0101m uzturviel\u0101m un cit\u0101m vesel\u012bbai nepiecie\u0161am\u0101m viel\u0101m, j\u0101veido vesel\u012bga \u0113dienkarte, izmantojot uztura piram\u012bdu.
Vesel\u012bgas \u0113dienkartes pamat\u0101 <\/strong>ir t\u0101s produktu grupas, kas atrodas uztura piram\u012bdas apak\u0161\u0113j\u0101 da\u013c\u0101: graudaugu produkti, aug\u013ci un d\u0101rze\u0146i.
Vair\u0101kas reizes dien\u0101 uztur\u0101 lietojiet graudaugu produktus<\/strong> (\u012bpa\u0161i pilngraudu), k\u0101 ar\u012b kartupe\u013cus. Puse no dien\u0101 nepiecie\u0161am\u0101s ener\u0123ijas ir j\u0101uz\u0146em ar \u0161\u012bs grupas produktiem. To ieteicamais daudzums ir 800 g vai 4-6 porcijas dien\u0101. Viena porcija ir, piem\u0113ram: 2-3 maizes \u0161\u0137\u0113les, pusgl\u0101ze \u2013 gl\u0101ze v\u0101r\u012btu makaronu, putraimu vai gri\u0137u biezputras, viens vid\u0113ja lieluma v\u0101r\u012bts kartupelis. Graudaugu produkti nodro\u0161ina organismu ne tikai ar nepiecie\u0161amo ener\u0123iju, bet ar\u012b ar olbaltumviel\u0101m, balastviel\u0101m, vitam\u012bniem un miner\u0101lviel\u0101m.
Vair\u0101kas reizes dien\u0101 uztur\u0101 lietojiet d\u0101rze\u0146us, aug\u013cus un ogas.<\/strong> Ieteicams ap\u0113st vismaz 400 g vai 5 porcijas aug\u013cu un d\u0101rze\u0146u katru dienu. Viena porcija ir, piem\u0113ram:
Aug\u013ci:<\/strong><\/p>\n\n\n\n
Zivis ieteicams lietot vismaz divas reizes ned\u0113\u013c\u0101<\/strong>. Ned\u0113\u013c\u0101 ieteicamais zivju un liesas ga\u013cas daudzums ir 300-600 gramu. Ikdienas uztur\u0101 neaizmirstiet t\u0101dus olbaltumvielu avotus, k\u0101 p\u0101k\u0161augus (pupi\u0146as, zir\u0146us, \u0161\u0137eltos zir\u0146us), k\u0101 ar\u012b olas un s\u0113nes. P\u0101k\u0161augi, pupi\u0146as, l\u0113cas un rieksti, k\u0101 ar\u012b liesa ga\u013ca, zivis un olas satur daudz olbaltumvielu un dzelzi. Lietojot treknas zivis uztur\u0101 vismaz divas reizes ned\u0113\u013c\u0101, samazin\u0101s risks saslimt ar sirds-asinsvadu slim\u012bb\u0101m. Dz\u012bvnieku izcelsmes olbaltumvielas ir v\u0113rt\u012bgas, jo t\u0101s satur neaizst\u0101jam\u0101s aminosk\u0101bes (cilv\u0113ka organisms t\u0101s pats nera\u017eo, t\u0101d\u0113\u013c t\u0101s j\u0101uz\u0146em ar uzturu). Ieteicams attur\u0113ties no treknas ga\u013cas un ga\u013cas produktu lieto\u0161anas (c\u012bsi\u0146i, sardeles, desas, spe\u0137is, k\u016bpin\u0101jumi u. c.), jo \u0161ajos p\u0101rtikas produktos ir augsts tauku saturs, k\u0101 ar\u012b p\u0101rtikas piedevas un toksisk\u0101s vielas (piem\u0113ram, t\u0101s, kas rodas koksnes nepilnas sadeg\u0161anas proces\u0101, ga\u013cu k\u016bpinot).
Ieteicams samazin\u0101t margar\u012bna, treknas ga\u013cas, sviesta pat\u0113ri\u0146u, t\u0101 viet\u0101 lietojot nedaudz e\u013c\u013cas.<\/strong> Tauki nodro\u0161ina organismu ar ener\u0123iju un tauksk\u0101b\u0113m, kuras nodro\u0161ina taukos \u0161\u0137\u012bsto\u0161o vitam\u012bnu (A, D, E un K) uzs\u016bk\u0161anos. Ar taukiem vajadz\u0113tu uz\u0146emt ne vair\u0101k k\u0101 30 % no dien\u0101 nepiecie\u0161am\u0101s ener\u0123ijas. Ne visi tauki ir vienl\u012bdz labi vesel\u012bbai. Ir tr\u012bs galvenie tauku veidi: Pies\u0101tin\u0101to tauksk\u0101bju tauki vair\u0101k sastopami liellopu, kazas, aitas ga\u013cas taukos, piena taukos. Tie palielina risku saslimt ar sirds \u2013 asinsvadu slim\u012bb\u0101m. Mononepies\u0101tin\u0101to tauksk\u0101bju tauki atrodami augu e\u013c\u013c\u0101s (ol\u012bve\u013c\u013c\u0101, rap\u0161u e\u013c\u013c\u0101), k\u0101 ar\u012b dz\u012bvnieku taukos (trekna c\u016bkga\u013ca, liellopu ga\u013ca, j\u0113ra ga\u013ca, piens, sviests), tie samazina holester\u012bna l\u012bmeni asin\u012bs. Polinepies\u0101tin\u0101to tauksk\u0101bju tauki ir vis\u0101s augu e\u013c\u013c\u0101s un ziv\u012bs, \u012bpa\u0161i treknaj\u0101s (lasis, forele, bute, si\u013c\u0137e, skumbrija). Polinepies\u0101tin\u0101t\u0101s tauksk\u0101bes pozit\u012bvi ietekm\u0113 asinsspiedienu, regul\u0113 sirds ritmu un asins lip\u012bdu l\u012bmeni.
Ikdienas s\u0101ls pat\u0113ri\u0146am nevajadz\u0113tu b\u016bt liel\u0101kam k\u0101 5 g <\/strong>(t.i., viena t\u0113jkarote). \u0160is daudzums ietver ne tikai to s\u0101li, ko J\u016bs pieberat \u0113dienam t\u0101 gatavo\u0161anas laik\u0101, bet ar\u012b to s\u0101ls daudzumu, kas ir maiz\u0113, sier\u0101, ga\u013cas izstr\u0101d\u0101jumos, u. c. Savuk\u0101rt cukuram j\u0101dod ne vair\u0101k k\u0101 10 % no dienas ener\u0123ijas daudzuma (l\u012bdz 50 g dien\u0101).
Cilv\u0113ka organismam nepiecie\u0161ams regul\u0101ri uz\u0146emt balastvielas jeb \u0161\u0137iedrvielas. Ieteicamais balastvielu daudzums ir 30-35 g dien\u0101. Balastvielas labv\u0113l\u012bgi iedarbojas uz tauku un og\u013chidr\u0101tu vielmai\u0146u un regul\u0113 holester\u012bna un cukura l\u012bmeni asin\u012bs, k\u0101 ar\u012b veicina regul\u0101ru v\u0113dera izeju un sekm\u0113 ur\u012bna izvades funkciju. Uztur\u0101 lietojot daudz balastvielas saturo\u0161us produktus (pilngraudu produkti, k\u0101 graudu, kliju maize, putras, aug\u013ci un d\u0101rze\u0146i), tiek veicin\u0101ta ar\u012b pareiza gremo\u0161anas org\u0101nu darb\u012bba. <\/p>\n\n\n\n
Optim\u0101lais diennakt\u012b organismam nepiecie\u0161amais \u0161\u0137idruma daudzums, kas j\u0101uz\u0146em \u0113dot un dzerot, ir aptuveni 1,5-2 litri<\/strong>, jo \u016bdens ir nepiecie\u0161ams visiem dz\u012bv\u012bbas procesiem. Apm\u0113ram puse no nepiecie\u0161am\u0101 \u0161\u0137idruma tiek uz\u0146emta ar p\u0101rtikas produktiem, otra puse b\u016btu j\u0101uz\u0146em ar dz\u0113rieniem. Vislab\u0101k izv\u0113lieties dzeramo vai avota \u016bdeni, miner\u0101l\u016bdeni, d\u0101rze\u0146u sulas, nesaldin\u0101tas aug\u013cu un z\u0101\u013cu t\u0113jas.
P\u0113c Latvijas iedz\u012bvot\u0101ju vesel\u012bbu ietekm\u0113jo\u0161o paradumu p\u0113t\u012bjuma datiem1<\/sup> galven\u0101s probl\u0113mas, kas saist\u012btas ar nevesel\u012bgu uzturu ir nepietiekama svaigu aug\u013cu un d\u0101rze\u0146u lieto\u0161ana uztur\u0101, p\u0101rm\u0113r\u012bga s\u0101ls lieto\u0161ana, sk\u0101bpiena produktu, zivju reta lieto\u0161ana, p\u0101rm\u0113r\u012bga saldin\u0101tu dz\u0113rienu un konditorejas izstr\u0101d\u0101jumu lieto\u0161ana. Kopum\u0101 vesel\u012bg\u0101ki uztura paradumi ir sieviet\u0113m, iedz\u012bvot\u0101jiem ar augst\u0101ku izgl\u012bt\u012bbas l\u012bmeni, r\u012bdziniekiem.
Noder\u012bga inform\u0101cija:<\/strong>
Vesel\u012bbas ministrijas izstr\u0101d\u0101tie vesel\u012bga uztura ieteikumi<\/a>.<\/p>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/5780509359_veseligs-skivis_623x466.jpg\")
<\/figure>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/LYL-sunD3-KID_infografika_2022_A4_FINAL_page-0001-1024x631.jpg\")
<\/figure>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/Veseligs-dzivesveids2-1-1024x768.jpg\")
<\/figure>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/Veseligs-dzivesveids2-2-1024x768.jpg\")
<\/figure>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/Veseligs-dzivesveids2-3-1024x768.jpg\")
<\/figure>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/Veseligs-dzivesveids2-4-1024x768.jpg\")
<\/figure>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/Veseligs-dzivesveids2-5-1024x768.jpg\")
<\/figure>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/Veseligs-dzivesveids2-6-1024x768.jpg\")
<\/figcaption><\/figure>\n\n\n\n![\"\"](\"http:\/\/varaviksne.rezeknesip.lv\/wp-content\/uploads\/2023\/02\/Veseligs-dzivesveids2-7-1-1024x768.jpg\")
<\/figure>\n\n\n\n
https:\/\/www.santa.lv\/raksts\/mansmazais\/vertigas-idejas-ko-bernam-var-macit-pastaigas-laika-51565\/<\/a>
https:\/\/www.delfi.lv\/calis\/enciklopedija\/sveiks-aukstum-septini-iemesli-kapec-ar-bernu-jaiet-pastaigas-jebkuros-laika-apstaklos.d?id=49466327<\/a>
https:\/\/www.rimi.lv\/rimi-berniem\/veseliba\/slims-berns-un-pastaiga-vai-tas-ir-apvienojams<\/a><\/p>\n\n\n\n
http:\/\/piensaugliskolai.lv\/wp-content\/uploads\/2018\/10\/PII_3gadi_Veseli%CC%84ga-uztura-paradumi-FF.pdf<\/a><\/p>\n\n\n\n