cik \u0101tri cukurs no aug\u013ca non\u0101k asin\u012bs<\/a>: l\u0113ni, vienm\u0113r\u012bgi, bez straujiem k\u0101pumiem. T\u0101 ir pavisam cita bio\u0137\u012bmija nek\u0101 t\u0101, kuru izraisa gan rafin\u0113ts cukurs, gan t\u0101 \u201edab\u012bgie\u201d aizst\u0101j\u0113ji.<\/p>\n\n\n\nNo k\u0101 gatavo patie\u0161\u0101m vesel\u012bgus veg\u0101niskus saldumus?<\/h2>\n\n\n\n Galveno sast\u0101vda\u013cu saraksts, kas \u013cauj rad\u012bt saldu, s\u0101t\u012bgu un uzturviel\u0101m bag\u0101tu veg\u0101niska deserta alternat\u012bvu, ir sal\u012bdzino\u0161i \u012bss, ta\u010du katra sast\u0101vda\u013ca pilda konkr\u0113tu uzdevumu.<\/p>\n\n\n\n
Dateles<\/strong> ir visbie\u017e\u0101k izmantotais dab\u012bgais saldin\u0101t\u0101js veg\u0101niskaj\u0101 konditorej\u0101. Medjool \u0161\u0137irnes dateles ir \u012bpa\u0161i m\u012bkstas un saldas, taj\u0101s ir k\u0101lijs, magnijs un \u0161\u0137iedrvielas. Saldums ir \u012bsts, ta\u010du uzs\u016bcas l\u0113n\u0101k nek\u0101 no cukura, jo kop\u0101 ar to ir \u0161\u0137iedrvielas un \u016bdens.<\/p>\n\n\n\nRieksti un s\u0113klas<\/strong> \u2014 mandeles, Indijas rieksti, ka\u0146epju s\u0113klas, \u010dija \u2014 sniedz tekst\u016bru, olbaltumvielas un labos taukus. Tauki ir svar\u012bgi ne tikai s\u0101ta zi\u0146\u0101: tie pal\u012bdz uz\u0146emt taukos \u0161\u0137\u012bsto\u0161os vitam\u012bnus un v\u0113l vair\u0101k pal\u0113nina glikozes l\u012bme\u0146a k\u0101pumu.<\/p>\n\n\n\nAug\u013cu un ogu pulveri<\/strong> ir koncentr\u0113ts vitam\u012bnu, miner\u0101lvielu un antioksidantu avots. No viena kilograma svaigu ogu ieg\u016bst aptuveni simt gramu pulvera, t\u0101d\u0113\u013c uzturvielu bl\u012bvums ir \u012bpa\u0161i augsts. Tas \u013cauj pat nelielam kumosam sniegt \u012bstu vitam\u012bnu devu.<\/p>\n\n\n\nKakao, ingvera pulveris, kurkuma, kardamons<\/strong> sniedz ne tikai gar\u0161u, bet ar\u012b antioksidantus un pretiekaisuma \u012bpa\u0161\u012bbas. \u012asts kakao bez cukura ir viens no bag\u0101t\u0101kajiem flavono\u012bdu avotiem.<\/p>\n\n\n\nSavstarp\u0113ji kombin\u0113jot \u0161\u012bs sast\u0101vda\u013cas, ieg\u016bstam saldu gar\u0161u kop\u0101 ar \u012bstu uzturv\u0113rt\u012bbu, saglab\u0101jot veg\u0101nisku sast\u0101vu un nepievienojot cukuru.<\/p>\n\n\n\n
Ko pied\u0101v\u0101 tirgus un kur ir nepiln\u012bbas<\/h2>\n\n\n\n Veg\u0101nisk\u0101 konditoreja p\u0113d\u0113jos gados ir iev\u0113rojami papla\u0161in\u0101jusies. Veikalos var atrast da\u017e\u0101dus date\u013cu batoni\u0146us, riekstu bumbi\u0146as, kakao ener\u0123ijas t\u0101fel\u012btes. Ta\u010du, r\u016bp\u012bg\u0101k apl\u016bkojot mar\u0137\u0113jumu, da\u013ca no tiem joproj\u0101m satur cukuru vai t\u0101 aizst\u0101j\u0113jus, iev\u0113rojamu palmu e\u013c\u013cas daudzumu vai \u013coti garu konservantu sarakstu.<\/p>\n\n\n\n
V\u0113l viens bie\u017es nov\u0113rojums: daudzi \u0161\u0101di produkti pied\u0101v\u0101 vienu vai divas izteiktas gar\u0161as \u2014 datele ar kakao, datele ar riekstiem \u2014, ta\u010du to sast\u0101vs nesasniedz to, ko var\u0113tu saukt par \u012bstu uzturvielu bag\u0101t\u012bbu. Tie ir gardi, bet organismam sniedz maz ko vair\u0101k par gar\u0161u.<\/p>\n\n\n\n
T\u0101d\u0113\u013c arvien vair\u0101k cilv\u0113ku izv\u0113las gatavot m\u0101j\u0101s: ener\u0123ijas bumbi\u0146as, date\u013cu sm\u016btijus, riekstu batoni\u0146us. Tas ir lielisks risin\u0101jums tiem, kuriem pat\u012bk gatavot un ir laiks. Ta\u010du ikdienas desertam vai uzkodai tas prasa pl\u0101no\u0161anu, kurai dz\u012bve ne vienm\u0113r atst\u0101j laiku.<\/p>\n\n\n\n
Sotukai \u2014 Lietuvas atbilde veg\u0101niska salduma dilemmai<\/h2>\n\n\n\n Sotukai<\/strong> ir augu izcelsmes viena kumosa bumbi\u0146as, kuru saldums n\u0101k tikai no aug\u013ciem: Medjool datel\u0113m, \u017e\u0101v\u0113t\u0101m aprikoz\u0113m, cidonij\u0101m. Nevien\u0101 no devi\u0146\u0101m gar\u0161\u0101m nav rafin\u0113ta cukura, piena vai glut\u0113na, t\u0101d\u0113\u013c t\u0101s dabiski atbilst veg\u0101niska uztura principiem \u2014 nevis k\u0101 \u012bpa\u0161i piel\u0101gots produkts, bet vienk\u0101r\u0161i t\u0101d\u0113\u013c, ka t\u0101das ir visas sast\u0101vda\u013cas.<\/p>\n\n\n\nUzturvielu daudzums \u0161eit iev\u0113rojami p\u0101rsniedz to, ko parasti gaida no deserta. Miner\u0101lvielas \u2014 k\u0101lijs, magnijs, cinks, dzelzs, fosfors \u2014 n\u0101k tie\u0161i no super\u0113diena sast\u0101vda\u013c\u0101m: god\u017ei og\u0101m, baobaba, smilts\u0113rk\u0161\u0137iem, ka\u0146epju s\u0113kl\u0101m. E vitam\u012bns \u2014 no riekstiem, antioksidanti \u2014 no ogu pulveriem, omega tauksk\u0101bes \u2014 no \u010dijas. Gar\u0161vielas, piem\u0113ram, kakao, kurkuma vai ingvera pulveris, papildina ne tikai gar\u0161u: t\u0101s pa\u0161as ir v\u0113rt\u012bgas augu sast\u0101vda\u013cas ar pretiekaisuma \u012bpa\u0161\u012bb\u0101m.<\/p>\n\n\n\n
Katru bumbi\u0146u gatavo ar rok\u0101m Kelm\u0113. Gar\u0161u izv\u0113le ir pla\u0161a \u2014 no aven\u0113m vai citrona l\u012bdz ma\u010dai un makai \u2014, t\u0101d\u0113\u013c savu variantu atrad\u012bs gan aug\u013caina deserta mekl\u0113t\u0101ji, gan tie, kuri v\u0113las izteikt\u0101ku gar\u0161as raksturu.<\/p>\n\n\n\n
Saldums, kas patie\u0161\u0101m s\u0101tina<\/h2>\n\n\n\n At\u0161\u0137ir\u012bba starp \u012bstu veg\u0101nisku saldumu bez pievienota cukura un vienk\u0101r\u0161u t\u0101 atdarin\u0101jumu ir j\u016btama praks\u0113, nevis teorij\u0101. P\u0113c da\u017eiem Sotukai vairs nesniedzamies p\u0113c n\u0101kamajiem, jo organisms ir sa\u0146\u0113mis pras\u012bto: nevis tuk\u0161a cukura impulsu, bet \u012bstu p\u0101rtiku ar taukiem, olbaltumviel\u0101m un \u0161\u0137iedrviel\u0101m, kas signaliz\u0113 par s\u0101ta saj\u016btu. Tas ir rets gad\u012bjums, kad deserts un \u012bsta uzkoda ir viens un tas pats.<\/p>\n\n\n\n
Sotukai sast\u0101vu, gar\u0161as un pas\u016bt\u012b\u0161anas iesp\u0113jas atrad\u012bsiet sotukai.lt<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"P\u0101rejot uz augu izcelsmes uzturu, daudzi vispirms saskaras nevis ar galveno \u0113dienu alternat\u012bvu izv\u0113li, bet ar saldumu izv\u0113li. Sieru, pienu, olas \u2014 to v\u0113l kaut k\u0101 izdodas aizst\u0101t. Ta\u010du ilgas p\u0113c deserta, \u012bpa\u0161i t\u0101s, ko rada v\u0113lme p\u0113c kaut k\u0101 pat\u012bkama, nevis izsalkums, ir atsevi\u0161\u0137s jaut\u0101jums. Tas nek\u013c\u016bst vienk\u0101r\u0161\u0101ks, ja gribas izvair\u012bties ar\u012b no pievienota […]<\/p>\n","protected":false},"author":3,"featured_media":23481,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"categories":[469,484,476,363],"tags":[],"class_list":["post-23480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-augu-izcelsmes-partika-lv","category-veganiem-lv","category-veselibai-labveligs-lv","category-veseligi-uzkodas"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t